Creating a weapon of mass destruction.

[howimliving]

Was pretty happy with getting the hunnies up for some reps, havent been able to in a long time. 90's for inclines felt good also
Should be back up to full sets with 100's within a few weeks if all goes well.

good job DE. i love how sometimes the simplest of milestones make all the difference in attitude training

[DstryEvrytng]

Thx Hil
Coming back up to where you where before is fawking frustrating, all my reps are cleaner this time around tho so i guess its a good thing.


Magnusson Ortmayor DL week 3 on a 475 1rm

Bunch of warm up sets
70% + 10 = 345x4x4
80% + 10= 390x2
90% + 10= 440x2
70% + 10= 345x8

Did some calve presses in between squat sets
480x20x8

Das it mane

[fittofattofit]

Thx Hil
Coming back up to where you where before is fawking frustrating, all my reps are cleaner this time around tho so i guess its a good thing.


Magnusson Ortmayor DL week 3 on a 475 1rm

Bunch of warm up sets
70% + 10 = 345x4x4
80% + 10= 390x2
90% + 10= 440x2
70% + 10= 345x8

Did some calve presses in between squat sets
480x20x8

Das it mane

You bumped the weights 10lbs and the reps were cleaner .... sounds pretty good to me big DE!

[DstryEvrytng]

Thx Fit
Ive cleaned up all my movements a ton especially DL. I watched a west side barbell video that finally clicked with my hard noggin on DL form. Shyts easier when you do it right. Lol

[howimliving]

Thx Hil
Coming back up to where you where before is fawking frustrating, all my reps are cleaner this time around tho so i guess its a good thing.

tell me about it. i've been back for a little less than 4 months and still a long ways from where i was before injury last june but it is getting better. and with the drop in bodyfat i'm guessing that i'm actually stronger than ever before when comparing strength to bodyweight

Magnusson Ortmayor DL week 3 on a 475 1rm

Bunch of warm up sets
70% + 10 = 345x4x4
80% + 10= 390x2
90% + 10= 440x2
70% + 10= 345x8

good job on the mag-ort session. bumping weight, hitting all sets and cleaned up your form. yeah, das it mane

[DstryEvrytng]

Thx fellas,

Nothing monumental went down last week after the mag ort session.
Got up to 70's for 8 reps on OHP which was good, hardly and pain
Added a rep with the 90's on incline press
Got all my reps with the hunnies on flats
Das it mane

Week 4 of mag ort calls for no DL's so today i squatted some
135x10
225x8
315x4x4
225x8 paused on the bottom

Also did some calve presses
480x20x5
Didnt have much time today so that was all.

[fittofattofit]

Thx Fit
Ive cleaned up all my movements a ton especially DL. I watched a west side barbell video that finally clicked with my hard noggin on DL form. Shyts easier when you do it right. Lol

What vid was that?

Some strong numbers this week with the 70 x 8 on the DB shoulder presses and the 90 inclines.
This is the first time I remember you actually sticking to the Mag-Ort and actually taking the 'rest' week. Nice squatting to get 4 x 4 x 3pps

[howimliving]

great squat numbers

you still in LE?

[lonniej]

Nice work DE..

[DstryEvrytng]

What vid was that?

Some strong numbers this week with the 70 x 8 on the DB shoulder presses and the 90 inclines.
This is the first time I remember you actually sticking to the Mag-Ort and actually taking the 'rest' week. Nice squatting to get 4 x 4 x 3pps

Thx fit!
I looked for the specific one last night but i couldn't find the vid, it basically just an explanation of proper set up and lifting form. Ill find it sooner or later. The only reason why i used the off week this time was to get some squats in. Lols

great squat numbers

you still in LE?

Thx homie
Yeah im still on patrol, trying to relocate but its very hard in my agency.

Nice work DE..

Thx lonnie!

[DstryEvrytng]

I cant find that vid fit
Basically, i wasnt sticking my azz out when bending down, i wasnt pulling myself into the bar and i deff wasnt using much legs before and i wasnt loading the bar rly at all.
Im still working on my form but its gotten way better.

Today was chest and back

Incline DB press with seated v grip row
Press...........pull
40x10............120x10
70x8...........165x10
80x8............195x10
90x8............225x10 (stack)
Got all my incline reps so time to bump 10#
Upped the reps on the rows cuz the stack is only 225 and thats not enough. Lol

Flat db press with v grip lat pull down
Press..........pull
85x8...........135x8
90x8...........165x8
95x8...........195x8
100x4.........225x0 > 195x3 > 165x3
Changed up the press progression here cuz i got all my reps last week, new goal is to hit all reps in this progression and it was a lot harder than i thought it would be. Chest was smoked after the 95 set.

DB flys with DB rows
Fly..........row
25x10......100x8
30x10......same
35x10.......same

I should get some pretty good DOMS from the new flat progression and i upped the seated row reps so hopefully i get some doms from that also. Quickly out growing this DB rack again and realized yesterday that there isnt enough plates for me to squat and work calves simultaneously. fuggin problems. Lols

Edited as fawk!!
I think im in the market for a trainer. Its gonna need to be a via e mail type thing cuz i live in zombieland. If anyone has had experience with that sort of thing input is appreciated.

[fittofattofit]

You've got awesome strong deadlifts for having sh!tty form
This workout is like a BigDE session of old ... I love all the super setting

Are you training with anyone at the moment who might be able to give you some tips? There are good trainers on-line .... it sounds like you want someone who's a PL specialist. I assume it's tips on the deadlifting/squat form that you're looking for?

[DstryEvrytng]

You've got awesome strong deadlifts for having sh!tty form
This workout is like a BigDE session of old ... I love all the super setting

Are you training with anyone at the moment who might be able to give you some tips? There are good trainers on-line .... it sounds like you want someone who's a PL specialist. I assume it's tips on the deadlifting/squat form that you're looking for?

Thx Big Fit
I train alone and i think thats why im thinking of finding a trainer.
At this point its more of a holding myself accountable type thing but yeah PL would be the majority of what im looking for. Isolation stuff isnt that hard to figure out and know whats working and whats not.

[fittofattofit]

Thx Big Fit
I train alone and i think thats why im thinking of finding a trainer.
At this point its more of a holding myself accountable type thing but yeah PL would be the majority of what im looking for. Isolation stuff isnt that hard to figure out and know whats working and whats not.

That's why I found the guy I train with .. he makes me do things that I wouldn't normally do (no, not like that ....) ... like lunges and single leg work, plyo and power stuff like prowler work, as well as giving a critical eye to my deads and squats. I'd imagine that there's some very good online trainers who will pull vids of your big lifts to pieces ... not quite the same as having someone there but it could be a great help all the same

[DstryEvrytng]

That's why I found the guy I train with .. he makes me do things that I wouldn't normally do (no, not like that ....) ... like lunges and single leg work, plyo and power stuff like prowler work, as well as giving a critical eye to my deads and squats. I'd imagine that there's some very good online trainers who will pull vids of your big lifts to pieces ... not quite the same as having someone there but it could be a great help all the same

I didn't think of the armchair quarter back thing, way easier to pick apart a movement via e mail or txt instead of in person.

Here is A somewhat similar vid to what i was trying to find. This kid took a crash course at westside BB just to make a vid.
You can hear louie talking about the center mass thing and see the kids set up and form altho sloppy is the basic movement. I dont do sumo but you can see him scissor down till he grabs the bar then pull himself into the seat to get into good position.

http://m.youtube.com/watch?v=ALm4cQv9dZM

[howimliving]

Thx homie
Yeah im still on patrol, trying to relocate but its very hard in my agency.

that is f*cking bada*s. i wanna do a ride-a-long with you

Incline DB press with seated v grip row
Press...........pull
90x8............225x10 (stack)
Got all my incline reps so time to bump 10#

Flat db press with v grip lat pull down
Press..........pull
100x4.........225x0 > 195x3 > 165x3

your DB progress is coming along as planned. well all of your progress is improving but i know that these are the ones you have mentioned in this journal since you have been back

i know that feel of wanting a training partner for more of an accountability thing. my partner lives here but works all over the world and is never here during the winter months and my training intensity definitely decreases. me and fit and metal will keep your azz lit up in here as best we can

[mvd546]

Strong chest/back training DE. Pressing #'s are getting back up there.

[DstryEvrytng]

that is f*cking bada*s. i wanna do a ride-a-long with you

Me and fit and metal will keep your azz lit up in here as best we can

How long can you stay awake while doing nothing? Lol

I hope you guys do cuz my jiggly half ased strong needing to relocate azz needs to get movin.
I got 6 months to get large before lil DE comes and ruins us all. Lols.

[DstryEvrytng]

Strong chest/back training DE. Pressing #'s are getting back up there.

Thx MV
The weights are coming along slowly but thats OK with me.

[howimliving]

How long can you stay awake while doing nothing? Lol

I hope you guys do cuz my jiggly half ased strong needing to relocate azz needs to get movin.
I got 6 months to get large before lil DE comes and ruins us all. Lols.

i'm pretty good at staying awake while doing nothing lol-i practice all day at work

what are your 6 month goals, ie: bulking, cutting, recomp?

you keep mentioning that you've put on some unwanted bodyfat so i assume you are wanting to drop that and lean out. if so lets start with calorie intake and macro break down. then training and frequency. you know all of this stuff so put it out there so we can make sure you're doing it

as far as training after the new lil one, i can tell you it gets very hectic but it's still completely possible with the right scheduling. we don't have bus service cause we live in the middle of tumble weed lane and jackrabbit alley so with the kids in school my training times have to be flexible and a shorter duration. sometimes i'm in the dungeon before 5 am, sometimes it's my normal lunch hour training and sometimes it's after everyone else is in bed. i have to remind myself that my physical training is a priority for me because it effects my mental state, attitude, self worth, etc-all the sh*t that helps me be a good dad, husband, human being

[metalmullisha]

I heard someone say they are in need of a PL specialist. I am here to help brah. You can email me videos and I'll rip them shyts apart. Serious.

I thought HIL would offer. But then again he's a poocy.

[DstryEvrytng]

i'm pretty good at staying awake while doing nothing lol-i practice all day at work

what are your 6 month goals, ie: bulking, cutting, recomp?

you keep mentioning that you've put on some unwanted bodyfat so i assume you are wanting to drop that and lean out. if so lets start with calorie intake and macro break down. then training and frequency. you know all of this stuff so put it out there so we can make sure you're doing it

as far as training after the new lil one, i can tell you it gets very hectic but it's still completely possible with the right scheduling. we don't have bus service cause we live in the middle of tumble weed lane and jackrabbit alley so with the kids in school my training times have to be flexible and a shorter duration. sometimes i'm in the dungeon before 5 am, sometimes it's my normal lunch hour training and sometimes it's after everyone else is in bed. i have to remind myself that my physical training is a priority for me because it effects my mental state, attitude, self worth, etc-all the sh*t that helps me be a good dad, husband, human being

Goal is to add as much mass as i can before the lil dude shows up, that way for those first few weeks when ill most likely not be training much ill have more to lose. Lol
I am pretty fat right now (avi @ 205) but idc much, nutrition wise i just need to clean it up and lay off the heavy beer. Far as training goes after the kid is here i actually am planning in building up a decent home gym. I need to move anyways so one first purchase after all the baby junk is a power rack, beefy azz adjustable bench and assorted plates, bars etc. already have db's up to fifty and a cpl treadmills and a bench that can hold me and probly 200 more pounds. I can always train at work but the fiance is gonna need a home gym so i figure we may as well start buying actual equipment thats gonna last.

I heard someone say they are in need of a PL specialist. I am here to help brah. You can email me videos and I'll rip them shyts apart. Serious.

I thought HIL would offer. But then again he's a poocy.

If i can get some decent phone vids of my next DL session you can tear them apart MM.
I got da squats on lock but when next off day from mag ort ill tape some squats also.

Thx Bishes!!

[DstryEvrytng]

Only had 30 mins to train so i just hit arms today

Cgbp with preacher curls
135x8........70x8
155x8........80x8
175x8........90x8

Cable tri ex(rope) with db curls
Tri...........curl
80x8.......30x8
100x8......40x8
120x8......50x8

Over head tri ex (rope) with hammer curl
Tri..........curl
100x8.....30x8
110x8......40x8
130x8......50x8

Cable tri ex (bar) with BB curl
Tri.........curl
100x8......45x8
120x8.......65x8
150x8.......85x8

Reverse grip tri ex with reverse grip bb curl
Tri...........curl
100x8......45x8
120x8.......55x8
140x4 > 120x4 > 100x4 > 80x4 > 60x5 no curl set

28 sets in 30 minutes not counting the drop set. Fawking get some!

[howimliving]

I thought HIL would offer. But then again he's a poocy.

does this mean we are no longer bff's *******?

i'm always down for this. i just wanted to lead into it gently. you know, like just sticking the tip of it in.........

[mvd546]

Sure know how to destroy the arms in 30 minutes DE!! Strong training!

[lonniej]

Intense work DE..Good job getting it done!

[DstryEvrytng]

does this mean we are no longer bff's *******?

i'm always down for this. i just wanted to lead into it gently. you know, like just sticking the tip of it in.........

Lol
"Alright good talk"

Sure know how to destroy the arms in 30 minutes DE!! Strong training!

Thx bro, im tryin!

Intense work DE..Good job getting it done!

Thx Lonnie, arms where done as it gets.

[DstryEvrytng]

Mag Ort week 5
70%+10= 345x4x4
80%+10= 380x2
90%+10= 440x2
345x8

Calve press
480x20x6

Also did a 3 or four DL warm up sets.
Ill throw some vids up later, i thought they would be ready by now but arent yet.

[metalmullisha]

still waiting on some DL vids......

[DstryEvrytng]

still waiting on some DL vids......

Youtube is slow as fawk loading them
In time brethren, in time.