Project Improvement 2012: A 3DMJ Production.

[adamsz]

Already back to pulling sumo eh... Guess that didn't take too long. Really glad you decided to not be a phaggot and stop PLing. Arn't you glad?!?

Pulls looked pretty damn solid. Also looking significantly leaner now. Wow strong arms!!! hehehe.

[ErickStevens]

Already back to pulling sumo eh... Guess that didn't take too long. Really glad you decided to not be a phaggot and stop PLing. Arn't you glad?!?

Pulls looked pretty damn solid. Also looking significantly leaner now. Wow strong arms!!! hehehe.

Yeah, I am prone to bouts of phaggotry from time to time. Hip felt fine today, I'm thinking about bringing my stance out a little bit more on squats this week too.

What's funny about my arms is they look huge in a front double bicep but fuking pathetic when relaxed. I'm glad I quit BBing or I would actually give a shiit.

[ErickStevens]

Cube Method - Cycle 1, Day 17 - Rep Bench

TnG Bench
235 x 6
225 x 6

Close Grip Hover Bench
185 x 5 (2x)

Wide Grip Pull ups
BW x 55 Total Reps

DB Front Raise
25 x 10 (2x)

Rope Pushdowns
50 x 15 (2x)

Ab Wheel
3 x 10

Conditioning

Yoke Run - 200lbs x 20 ft (5x)
SS w/
Prowler Sprint - 150lbs x 20 ft (5x)

[Frankdaddy]

Yeah, I am prone to bouts of phaggotry from time to time. Hip felt fine today, I'm thinking about bringing my stance out a little bit more on squats this week too.

What's funny about my arms is they look huge in a front double bicep but fuking pathetic when relaxed. I'm glad I quit BBing or I would actually give a shiit.

I wouldnt say mine look huge down or up but I have the same issue, except I have not stopped bodybuilding. I am Fuq'd

[ErickStevens]

Cube Method - Cycle 1, Day 18 - Heavy Squat

Squat (w/ belt)
410 x 1
430 x 1
460 x 1
480 x 1
500 x 1 @ 10 (Would have been 9 but I hit the safeties on one side. Fukin' rack, bro!)



Pause Squat (No Belt)
320 x 2 (2x)

DB RDLs
100 x 15 (2x)

DB Incline Row
80 x 10 (3x)

GHR
2 x 10

DB Curls
50 x 8 (2x)

Back Extensions
+30 x 10 (3x)

Notes

This is the heaviest I've squatted in awhile and the first time I've gone this heavy without pain. Everything felt easy and even though I hit the safety on 500, it was still faster than I thought it would be.

[ErickStevens]

Cube Method - Cycle 1, Day 19 - Pretend to be a Strongman/Fuk Around Day

Log C&P
110 x 5
130 x 3
150 x 2
110 x 10

DB Incline Bench
50 x 20
60 x 20

Wide Grip Pull Ups
+65 x 3, 3, 3, 3, 3

DB Side Laterals
15 x 15 (2x)

Band Pushdowns
2 x 50

Front Squat Holds
320 x 10 seconds (3x)

Conditioning

Yoke Walk
400lb x 20 ft (4x)
+
Farmer Walks
135 per hand x 40 ft (4x)