new journal

[Boomer29]

who else can do this at their gym?

while working ha the lil kid gif is cute.

[lonniej]

What is the link to your CAPSI-BLAST log??

Check mine out if ya get a chance..Link is in my sig..

[howimliving]

while working ha the lil kid gif is cute.

always working

that lil kid is awesome-i love the five he gives to first guy. good pull too

thanks for coming by

What is the link to your CAPSI-BLAST log??

Check mine out if ya get a chance..Link is in my sig..

i haven't started the log yet cause i can't get in touch with my partner and i had some questions for him. wanted to get it done yesterday but dude is MIA

i'll be over to check yours out as soon as i get out of the gym

[Raigs]

i grabbed a couple slices of pizza and a beer and went to the dungeon to watch the masters and foam roll a little bit. then i took a nap



who else can do this at their gym?

<----This guy The masters was a good watch

[BigBD0303]

No hitch 425

[howimliving]

<----This guy

beer pics or GTFO

No hitch 425

much, much improved-good job

now start repping that sh*t

[RyouBakua]

No hitch 425

HIL got a fan!

who else can do this at their gym?

i could do it







once

[howimliving]

april 15th, 2013

chest

macenko week 7, day 1
45x15 warm up
165x8 (60%)
205x6 (75%)
235x4 (85%)
250x3 (90%)
260x3 (95%)
260x3 (95%)
220x8+1 forced rep (AMRAP @ 80%) meh

dips-penance work for not nailing double digi's on AMRAP set
BWx20
BWx20
BWx15
BWx15
BWx10

incline dumbbell flys
20x15 warm up
35x12
45x12
55x10
65x10

decline barbell press-more penance work
225x10
225x10
225x10

supps-back to my roots with some awesome promera products
2 capsules ON BCAA's, 2 capsules con cret, 1 scoop capsi blast, 1 scoop beta cret xtreme (pre)
2 scoops MP combat powder and 1 scoop MP re-con (post)

notes-
everything felt really good until it came to the AMRAP set and i gassed out really quickly. i was thinking i would hit 10-12 since there is only one AMRAP set but i barely got 8 and had to have an extra finger help on the last rep. this disappointed me a lot, thus the penance work on dips and decline, which felt really good lol. back to the grind tomorrow

non-gym thoughts-

[howimliving]

HIL got a fan!

other way around; i think it's safe to say we were all a little rough on him in his sisters journal

the lil cross******* has been working his a*s off

[jshaw5]

Nice Macenko session. Those AMRAP sets get tough, especially after a couple sets at 95%. You'll come back next week, kill it in the last two sessions, and peak at just the right time.

[Raigs]

beer pics or GTFO

WIll do

260x3 at 95% is strong!

Thats why tthe AMRAP set is still good even though you didnt get 10

[howimliving]

Nice Macenko session. Those AMRAP sets get tough, especially after a couple sets at 95%. You'll come back next week, kill it in the last two sessions, and peak at just the right time.

agreed. i should mention that i had to use a different bar than usual and even though it weighs the same, it had a lot of whip in it with anything 220 and over. this usually wouldn't be an issue but after lock out, i would have to let it settle before coming down again. excuses, excuses but sometimes it's the little things that make or break a good session. looking back, 28 reps at 75-95% of 1RM is acceptable. thanks for the support jman

[lonniej]

Great chest work HIL..Heavy liftin'!!!

Got my run in this morning just before it started snowing..Wife said "Spring is over, now it's Winter"..

[jjeane]

HIL,
You may say meh but really
235x4 (85%)
250x3 (90%)
260x3 (95%)
260x3 (95%)
220x8+1 forced rep (AMRAP @ 80%) meh
That is impressive right there.
Would love to pull up a lounge chair and beer at the gym!

[RyouBakua]

other way around; i think it's safe to say we were all a little rough on him in his sisters journal
the lil cross******* has been working his a*s off

HIL,
You may say meh but really
235x4 (85%)
250x3 (90%)
260x3 (95%)
260x3 (95%)
220x8+1 forced rep (AMRAP @ 80%) meh
That is impressive right there.
Would love to pull up a lounge chair and beer at the gym!

this. hes putting in overtime

[metalmullisha]

Nice looking chest day broskie.

When you gonna make your way down to the GREAT COUNTRY OF TEXAS to drink some beer with your ol' buddy Metal ?!?!

[llahhsoj]

Nice chest session man and lulz at that quote. I think I will try Mackenos some time.

[CoachA33]

my thoughts on your chest workout...meh

haha I'm jk, man! you did a lot of reps (28) at 75% or over of your 1 rep max! impressive!

love the monday quote! haha even though I love monday (and every other day of the week)

[howimliving]

260x3 at 95% is strong!

Thats why tthe AMRAP set is still good even though you didnt get 10

thanks man. i'll get it on thursday

Great chest work HIL..Heavy liftin'!!!

Got my run in this morning just before it started snowing..Wife said "Spring is over, now it's Winter"..

yep. i like how yesterday was the last day to run studded tires and we got a couple inches of snow overnight

HIL,
You may say meh but really
235x4 (85%)
250x3 (90%)
260x3 (95%)
260x3 (95%)
220x8+1 forced rep (AMRAP @ 80%) meh
That is impressive right there.
Would love to pull up a lounge chair and beer at the gym!

chair up and grab a cold one anytime after training

this. hes putting in overtime

overtime is week 9

Nice looking chest day broskie.

When you gonna make your way down to the GREAT COUNTRY OF TEXAS to drink some beer with your ol' buddy Metal ?!?!

be careful what you wish for



brb......booking trip to austin, tx for a weekend

i'm srs about having a meet up at the O this year. everyone just marinate on that for a minute

Nice chest session man and lulz at that quote. I think I will try Mackenos some time.

i liked the quote also. hop on that macenko's train when you're done with y3t

[howimliving]

my thoughts on your chest workout...meh

haha I'm jk, man! you did a lot of reps (28) at 75% or over of your 1 rep max! impressive!

it was a good session but i had a goal to hit doubles every AMRAP set when i decided to run the program

[howimliving]

april 16th, 2013

back



D-grip lat pulldown
100x15 warm up
150x12
170x10
190x8 (stack)

dumbbell row
50x15 warm up
100x12
110x10
130x8

lat isolator (straight arm pulldown)
80x15 warm up
150x12
160x10
170x8

trap deads
50x15 warm up
145x12 warm up
350x4
350x4
350x4
350x4
410x2
410x2
350x8

supps-
2 capsules ON BCAA's, 2 capsules con cret, 1 scoop capsi blast, 1 scoop beta cret xtreme (pre)
2 scoops MP combat powder and 1 scoop MP re-con (post)

notes-
i swapped legs for back today to let my lats have 48 hours to recover before day 2 of macenko's this week. on my back days, i try to keep it simple with one pull from above (lat pull downs), one pull to the chest (dumbbell rows) and one pull from the bottom (deads). the lat isolators were done more to stretch my chest, similar to a pullover, rather than working my back but they're effective at both if the pulley is at the very top. this position also really works the center core with legs bent slightly and knees touching each other

non-gym thoughts-



this is a short clip based on doc ellis' no hitter that he pitched while high on LSD and many, many pills. while i'm not a fan of those substances, i am a huge baseball fan and the accomplishment is beyond amazing. besides, it's funny as hell

[Raigs]

strong back day for keeping it down. The 2 days of heavy benching really interferes

[metalmullisha]

be careful what you wish for



brb......booking trip to austin, tx for a weekend

Ha! Dont tease brah! NO HOMO

[jjeane]

Damn that is a huge back day. Gotta hand it to you. Very nice back training philosophy as well. Pull from top, to chest, and pull from the bottom.

[Boomer29]

Daww brother love .

SRS volume up there and that back day represented.

[emergency]

been killing the sessions HIL. When you coming out to AZ?

[lonniej]

Strong back work HIL..

[KenshinH]

8 reps is still good for the AMRAP set bro! Nice work

Also love that EliteFTS video! I must have watched that at least five times. Bookmarked as well.

P.S. I see the sneaky Ort/Mag session in there

[CoachA33]

april 16th, 2013

back



D-grip lat pulldown
100x15 warm up
150x12
170x10
190x8 (stack)

dumbbell row
50x15 warm up
100x12
110x10
130x8

lat isolator (straight arm pulldown)
80x15 warm up
150x12
160x10
170x8

trap deads
50x15 warm up
145x12 warm up
350x4
350x4
350x4
350x4
410x2
410x2
350x8

supps-
2 capsules ON BCAA's, 2 capsules con cret, 1 scoop capsi blast, 1 scoop beta cret xtreme (pre)
2 scoops MP combat powder and 1 scoop MP re-con (post)

notes-
i swapped legs for back today to let my lats have 48 hours to recover before day 2 of macenko's this week. on my back days, i try to keep it simple with one pull from above (lat pull downs), one pull to the chest (dumbbell rows) and one pull from the bottom (deads). the lat isolators were done more to stretch my chest, similar to a pullover, rather than working my back but they're effective at both if the pulley is at the very top. this position also really works the center core with legs bent slightly and knees touching each other

non-gym thoughts-



this is a short clip based on doc ellis' no hitter that he pitched while high on LSD and many, many pills. while i'm not a fan of those substances, i am a huge baseball fan and the accomplishment is beyond amazing. besides, it's funny as hell

are you human? crazy back workout, man! kudos

[jshaw5]

Nice back session man. When did you start ort/mag, or are you not really doing the whole routine, just mixed it in for a session?