gotta up my game on squats too, nice job!
Rigatoni is one of my fav pastas <3
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Thread: SNRYGO'S Bulking log
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01-14-2013, 02:29 AM #6211
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01-14-2013, 04:03 AM #6212
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01-14-2013, 04:46 AM #6213
Two things I like about your workout log man, pasta and PRs. Everything looks pretty daymn good weight wise and food wise. Keep up the great work.
Always lurking and following.*ISSA Certified Personal Trainer & Certified Specialist in Fitness Nutrition*
Online Coaching - http://www.brubakerfitness.com/
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01-14-2013, 05:16 AM #6214
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01-14-2013, 06:13 AM #6215
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01-14-2013, 06:28 AM #6216
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01-14-2013, 07:38 AM #6217
- Join Date: Mar 2009
- Location: Rye, New York, United States
- Age: 33
- Posts: 2,725
- Rep Power: 1544
Sick RDLs Matt. I'm Charlie btw.
MMA and Powerlifting -> do they mix?
My Log: http://forum.bodybuilding.com/showthread.php?t=161444123
Magnum Nutraceuticals' "Heat" Sponsored Supplement Log: http://forum.bodybuilding.com/showthread.php?t=161790743
"Maybe I am an addict. I'm addicted to hard work, sweat, blood, and that feeling after it all."
-Tim Kennedy
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01-14-2013, 08:59 AM #6218
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01-14-2013, 07:39 PM #6219
MONDAY
Paused Bench
Macenko Bench W5D1
95x8
115x8
145x6
160x4
170x3 (3 sets)
155x6
T-Bar Row
(1 plate)x10
(2 plates)x8
(3 plates)x6
(4 plates)x5
(4 plates+30)x5 ezpz
(4 plates+35)x5 (4 sets) PR
Shrugs
Straps
225x10
285x10
335x10 (3 sets) PR
1-Arm Facepulls
Strict, focus on keeping hands out
50x15
60x15
65x15
70x15 (2 sets)
Standing Alt DB Curls
35x6
30x11 (2 sets)
30x12 rep PR
Planks
+117.5x1:00 (3 sets) PR
Yet another great session! Weight increases everywhere and really feeling good.
Some real grinders on bench but no misses so all good!
Was really pleased with the tbar pr. In two weeks it's 5 plates baby!
Changed to 1-arm Facepulls cuz I get better control and MMC from them. Should also help correct some imbalances.
Only increased weight on planks 2.5 instead of a full 5 because last time when I hit 115, my pelvis started to anteriorly tilt towards the last 10 seconds of the set. Wise choice IMO cuz form was spot on today and was still quite challenging.
Going mini golfing tomorrow night.
Macros: 220/900/80
^lol bang on unintentionally
Thanks for following
Fried Egg and Mushroom Sammich w Cuminseed Gouda
AAU World SJ Powerlifting Champion, 2014
Owner/Founder of StrongerYou Personal Training
BTK-no excuses
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01-14-2013, 08:51 PM #6220
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01-14-2013, 08:56 PM #6221
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01-15-2013, 06:18 AM #6222
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01-15-2013, 10:09 AM #6223
- Join Date: Aug 2005
- Location: Eden Prairie, Minnesota, United States
- Posts: 4,678
- Rep Power: 9940
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01-15-2013, 02:30 PM #6224
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01-15-2013, 02:50 PM #6225
Insulin sensitivity of peace.
thanks getting less weak for sure and really feeling it today!
To give you an anecdote, when I was younger, It was hands down my favorite cheese (even beat the string cheese for me at te time, and that's saying a lot for a <10 year old). Yeah it's pretty amazing. It's a medium Gouda with toasted cumin seeds. Dat texture and flavor.AAU World SJ Powerlifting Champion, 2014
Owner/Founder of StrongerYou Personal Training
BTK-no excuses
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01-15-2013, 02:54 PM #6226
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01-15-2013, 02:56 PM #6227
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01-15-2013, 03:24 PM #6228
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01-15-2013, 05:05 PM #6229
- Join Date: Feb 2012
- Location: York, Pennsylvania, United States
- Posts: 3,111
- Rep Power: 3356
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01-15-2013, 05:38 PM #6230
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01-15-2013, 08:00 PM #6231
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01-15-2013, 08:34 PM #6232
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01-16-2013, 08:14 PM #6233
WEDNESDAY
Squat
135x6
175x5
205x4
Belt
230x5 (5 sets)
Deads
Coan/Phillipi, Week 1
135x5
Mixed grip
205x4
Belt
245x3
275x2
Speed Sets
90 sec rests
220x3 (8 sets)
Prone 1-Leg Curl
35x20 (3 sets)
Standing DB wrist curls
1.5 min rest
(70's)x0:30 (4 sets) PR
Well that was pleasantly surprising! Was feeling super run down all day and was having a bit of trouble getting energy to go to the gym. Even the bar felt heavy when moving it into the rack! But I kept going and low and behold eerythingwentbetterthanexpected.
Finally fixing my left shoulder positioning on squats. All the reps felt really crisp today. On to 235
20 rep leg curls are feeling really good straight from the get go so will be bumping to 4x15 rep sets next session.
Got 3 new summative assessments for Friday, Monday and Tuesday all in class for drench this morning -.-
Thanks for following!
Fajita Shrimp Fixings Pasta
AAU World SJ Powerlifting Champion, 2014
Owner/Founder of StrongerYou Personal Training
BTK-no excuses
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01-16-2013, 08:18 PM #6234
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 6,621
- Rep Power: 22749
5x5 squats. digging it. I havent done those in ages, hmmm might have to start again. lately ive been fking around so much with programming lol. I just go in and do whatever...quick question, not sure if you even keep track of it/care, but how many Gs sugar do you consume a day?
xTUNAx CREW
SOYBOY CREW
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01-16-2013, 08:31 PM #6235
Wow. Nice job on completing a good full 5x5 w/ 230. Speaking of squats, any tips on explosiveness out of the hole? My squats are progressing well but my explosiveness/speed isn't. Thought I'd get advice from a squat aficionado like yourself haha.
gotta love those days when you own a training session despite feeling down beforehand.
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01-16-2013, 08:37 PM #6236
That's how I roll homie! Low rep squats ftw.
Generally 90-100 but that doesn't include dextrose (if I have any at all). I made some cookies with dextrose instead of sugar for example, and I just entered those into the recipe as genrric plain carbs
Thanks bud. Still a ways from PRs, but that will come in time. I think the biggest thing for me here is I am not psyching up which generally lets me add a good 20lbs to my sets but isn't sustainable as uncovered earlier.
Pause squats. Pause squats. Pause. Squats. And speed squats, but I would make sure your technique is spot on before doing the latter.AAU World SJ Powerlifting Champion, 2014
Owner/Founder of StrongerYou Personal Training
BTK-no excuses
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01-16-2013, 08:38 PM #6237
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01-16-2013, 08:40 PM #6238
That's not how you program speed squats or speed work in general. It should be 50-70% 1rm (start with 50 and work your way up so long as speed is consistent) and do 10 sets of 2 on squats or 10 sets of 3 on bench and deads.
Both lime and Jason have done vids on this.AAU World SJ Powerlifting Champion, 2014
Owner/Founder of StrongerYou Personal Training
BTK-no excuses
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01-16-2013, 08:51 PM #6239
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01-16-2013, 09:09 PM #6240AAU World SJ Powerlifting Champion, 2014
Owner/Founder of StrongerYou Personal Training
BTK-no excuses
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