5/3/1 Bros In Arms!

[Nom Z]

I've always been jelle of your neutral grip db inclines, I'm scared to try them though for whatever reason. Good stuff, glad to see making gains in pressing again.

If anything they are safer brah...ya budday, thanks.

You see I lifted with Scott this past weekend???

[AppleCat]

Had a cheat weekend, hella full.

2 scoops Craze

Concentric Sumo Straight Bar
+replicating 2" sumo block pull position
135x5
225x2
275x2
315x2
+belt
365x2
405x2
405x2
405x2
+replicating sumo floor position
335x2
335x2
335x2
335x2
335x2
335x2
335x2
335x2

DB Row
65x12
110x20
110x20

BB Shrug
225x15
225x15
225x15

Lunge each leg
45x10
95x8
95x8
95x8

OH SQ Holds
+hang snatch into OH SQ, hold in the hole for time
95x10sec
95x15sec
95x20sec

Dat pump! So much fullness and pump from all the cheat food, afraid to see my weight this morning, oh well back to cutting.

Wait, was this your first time getting back into some DL work? Even if just the concentric part of the lift... how'd it feel? Maybe I am potatoe and missed a previous workout. Looks good though! And strong rows, I would be fatigued to all hell doing 20 reps, especially after DL work. Brb I can't feel my grip.

And damn, I'm impressed with the squat holds. Nice shoulder stability.

100 reps with 135? wat


Fasted 203lbs Dry

2 scoops Craze

DE Floor Press
+pause & 30 sec rest
45x20
95x10
135x2
175x2
175x2
175x2
175x2
175x2
175x2

CG Bench
+pause 1" off chest
135x8
185x8
185x8
185x8

DB Incline Press
+neutral grip
80x15
80x14
70x13

Standing DB Press
35'sx6
50'sx6
50'sx6
50'sx6

Band Fly...Band Pullapart
+back to back no rest
MBx3x15...MBx3x15

Preacher Hammer Curl
35x20, 15, 9, 6 RP

Russian Twist
20lbsx25 each side
20x20
20x20

Another good workout, pressing is feeling stronger. Increased glycogen from the weekend helped I'm sure.

With something like a floor press and only 30 seconds rest, are you just laying on the ground the entire time? Reminds me of your good ol' x2 deadlift sets with minimal breaks. Soon.jpg - as I've said before, pressing/chest is definitely coming along nicely as shown in the the CGBP and your incline.

When will it be my turn for glycogen? Oh wait... solid holiday here too with some extra grilling and scotcheroos nomnomnom.


Monday Workout:

Bench: 225x5 250x3 275x2 305x1 (PR?), 225x5 185x10
DB Incline: 85x10 95x8 105x6 85x8
Dips: +45x8 +70x6 +90x5 +90x5
DB Row: 105x10 110x10 120x10 115x10
Decline Abs
Cable Crossovers

Felt like NomZ with the heavier DB rows - just like last wave, I'm hesitant to say that I PR'ed on the 305 lift due to spotter never getting too far away from the bar. 275 felt awesome, so I feel like I had 305 on my own. Maybe in a few waves, I'll be closer to 315 so that the spotter doesn't feel he needs to help on 300

Tuesday Workout:

FS: 225x3 265x3 305x1 335x1 335x1
DL: 385x3 435x3 485x2
DB SLDL: 110 2x10
Bulgarian: 50 2x10
Unilateral Leg Curl: 100 2x10
HS Shrug: 4.5p 2x10

Solid workout again - I thought I would attempt a 365 today, but the 335 already matched my PR. The reason for the second one was to get a video to make sure my depth was good - and I didn't hit start. To compound my potatoeness, I forgot chalk today - given the humidity in Nebraska right now, that made for some poor grip for those sets. I was pleasantly surprised to pull that 485 once, let alone x2. Dropped it from the top when grip gave out, and no cares given for the first time I can remember.

/blog. Good start to my 5/3/1 week.



Edit: Lifting with NomZ? In.

[Nom Z]

Wait, was this your first time getting back into some DL work? Even if just the concentric part of the lift... how'd it feel? Maybe I am potatoe and missed a previous workout. Looks good though! And strong rows, I would be fatigued to all hell doing 20 reps, especially after DL work. Brb I can't feel my grip.
I should have clarified, it was a concentric pin squat using the straight bar replicating sumo, as I've been doing with the squat safety bar.

Thanks brah, they get you good.
And damn, I'm impressed with the squat holds. Nice shoulder stability.
Lol I need better.

With something like a floor press and only 30 seconds rest, are you just laying on the ground the entire time? Reminds me of your good ol' x2 deadlift sets with minimal breaks. Soon.jpg - as I've said before, pressing/chest is definitely coming along nicely as shown in the the CGBP and your incline.
Training partner does his set and then we switch.
When will it be my turn for glycogen? Oh wait... solid holiday here too with some extra grilling and scotcheroos nomnomnom.
Ahh yaaaaaaaaaa

Monday Workout:

Bench: 225x5 250x3 275x2 305x1 (PR?), 225x5 185x10
DB Incline: 85x10 95x8 105x6 85x8
Dips: +45x8 +70x6 +90x5 +90x5
DB Row: 105x10 110x10 120x10 115x10
Decline Abs
Cable Crossovers

Felt like NomZ with the heavier DB rows - just like last wave, I'm hesitant to say that I PR'ed on the 305 lift due to spotter never getting too far away from the bar. 275 felt awesome, so I feel like I had 305 on my own. Maybe in a few waves, I'll be closer to 315 so that the spotter doesn't feel he needs to help on 300
Good job apple dawg, why not just press in a cage with no spotter and the safeties set. Or tell the spotter to keep his hands far away until the bar drops on you?
Tuesday Workout:

FS: 225x3 265x3 305x1 335x1 335x1
DL: 385x3 435x3 485x2
DB SLDL: 110 2x10
Bulgarian: 50 2x10
Unilateral Leg Curl: 100 2x10
HS Shrug: 4.5p 2x10

Solid workout again - I thought I would attempt a 365 today, but the 335 already matched my PR. The reason for the second one was to get a video to make sure my depth was good - and I didn't hit start. To compound my potatoeness, I forgot chalk today - given the humidity in Nebraska right now, that made for some poor grip for those sets. I was pleasantly surprised to pull that 485 once, let alone x2. Dropped it from the top when grip gave out, and no cares given for the first time I can remember.

/blog. Good start to my 5/3/1 week.



Edit: Lifting with NomZ? In.

lol strong potato, I see you doing my moves too.

[squirrell751]

If anything they are safer brah...ya budday, thanks.

You see I lifted with Scott this past weekend???

Yeah I saw the post and pics this weekend, haven't had too much time to misc aside from checking up/lurking. I didn't know you went to SJSU, I don't remember if I told you or not but I was in SF last November. Cousin is playing basketball next year for one of the schools around the area, could have been SJSU but I don't remember. If he invites me over again soon I'll be sure to hit you up (in case you ask family trip last time no car only was there for two nights).

[Nom Z]

Yeah I saw the post and pics this weekend, haven't had too much time to misc aside from checking up/lurking. I didn't know you went to SJSU, I don't remember if I told you or not but I was in SF last November. Cousin is playing basketball next year for one of the schools around the area, could have been SJSU but I don't remember. If he invites me over again soon I'll be sure to hit you up (in case you ask family trip last time no car only was there for two nights).

Ya boy, hit me up when you do, you know I'm down to bro down.


Fasted 203lbs Dry

Oly SQ
45x2x10
135x10
135x10
135x10
225x5
225x5
225x5

HIIT
10mins total including warmup/cooldown
5x 0:30 on, 1:00 off

[Nom Z]

Fasted
1.5 scoops Craze
1.5g SNS X-Gels

Squat
45x2x10
135x2x6
225x6
+belt
275x6
315x1
350x6

Paused SQ
+2-3 count pause
285x10
+wraps
285x10
285x10

DB Lunge
22.5'sx15
22.5'sx15
22.5'sx15

Oly SQ
225x26 PR

Planks
BWx2x60sec

Let the DOMS begin...The paused squats were awful, had to wrap up to make the last 2 sets happen.

[BabyOilBrah]

nice set with 250, and oh lawd those paused squats must have been brutal man.

[Nom Z]

nice set with 250, and oh lawd those paused squats must have been brutal man.

350*

They were, so much suckage. Wraps made the last two possible, dunno how one of my training partners got all 3 sets with relative ease in sleeves only. The strongest of us had 325x3x10 and had to wrap the last 2 sets too.

[BabyOilBrah]

whoops yeah typo there, I read 350 but wrote 250 lol. Paused is brutal man, specially for 10 reps.

[AppleCat]

lol strong potato, I see you doing my moves too.

Spuds gonna potatoe.

And I already am self conscious about asking for a spot, especially near my max weight. I always have to play it off jokingly like 'hehe I'm aiming for 2 or 3, we'll see how it goes' rather than 'i'm going for two and getting a little more into it'. Teach me how to be serious.

Fasted
1.5 scoops Craze
1.5g SNS X-Gels

Squat
45x2x10
135x2x6
225x6
+belt
275x6
315x1
350x6

Paused SQ
+2-3 count pause
285x10
+wraps
285x10
285x10

DB Lunge
22.5'sx15
22.5'sx15
22.5'sx15

Oly SQ
225x26 PR

Planks
BWx2x60sec

Let the DOMS begin...The paused squats were awful, had to wrap up to make the last 2 sets happen.

Fuuuu strong squats. I thought the 350x6 was impressive in it's own light, but then I saw the sets of paused squats and...



That's impressive. I am thinking that you aren't pausing for any specific time, just a count to make sure you are pausing. Hell, I'm trying to think of anatomically what is happening in the pause. I don't even know the real point of box squats. It's almost like box squats would allow you to work the two motions of the squat separately, but I'd never feel comfortable sitting down with the weight regardless.

I'm clueless, time to google.


Edit: And 22.5 DBs? OldMan.gif from above again - I've only seen 2.5 lb increments to 15 lbs lulz. inb4 kg

whoops yeah typo there, I read 350 but wrote 250 lol. Paused is brutal man, specially for 10 reps.

Strong DL today! That 465 looked incredibly easy, and for a PR while cutting, you made that 515 look smooth as well! I don't even know if my PR is 520 or 525, but I need to get going before you pass me.


Thursday Workout:

Press: 135x5 160x3 185x2 205x1, 135x10
CGBP: 135x8 185x8 225x8 185x8
DB Bench: 85x10 95x10 105x6 85x8
Pullups....Chinups: 12/10/8.....6/5/5
Rear Delt/RC/Lateral Raises: 2x12
Hanging Leg Raises: +25 2x10 (BWx5 each)

Good workout, amazing how much better both press feels when I'm not supersetting with CGBP. YouDon'tSay.jpg - was happy to hit 205 with somewhat ease.


Friday Workout:

Squat: 315x5 355x3 385x1, 225 3x10
Leg Press: 5p 3x10
GHR: 3x10
DB Shrug: 120 2x10

I would have liked to hit a little higher based on my sets last week, but I can't be too upset. Felt good, yet a struggle if that makes any sense. Part of it has to do with not trusting my left knee. The eccentric movement can throw off the entire lift (almost like there is a weakness in my knee) if the motion strays. Also, I can feel myself shifting more weight to my right side when I'm coming up. Seems safe.

Good week of 'maxes' for me. I'm likely skipping deload next week to finish my last 2.5 weeks before vacations. Good luck with your DOMS

[Nom Z]

Spuds gonna potatoe.

And I already am self conscious about asking for a spot, especially near my max weight. I always have to play it off jokingly like 'hehe I'm aiming for 2 or 3, we'll see how it goes' rather than 'i'm going for two and getting a little more into it'. Teach me how to be serious.
Srs up brah, do it.
Fuuuu strong squats. I thought the 350x6 was impressive in it's own light, but then I saw the sets of paused squats and...

[img]http://i.imgur.com/oSrIT.gif[img]

That's impressive. I am thinking that you aren't pausing for any specific time, just a count to make sure you are pausing. Hell, I'm trying to think of anatomically what is happening in the pause. I don't even know the real point of box squats. It's almost like box squats would allow you to work the two motions of the squat separately, but I'd never feel comfortable sitting down with the weight regardless.
The pause was a 2 count pause, ie. 2 second pause.

Box squats, where do you see box squats? I don't like box squats and don't see much point in them.
I'm clueless, time to google.


Edit: And 22.5 DBs? OldMan.gif from above again - I've only seen 2.5 lb increments to 15 lbs lulz. inb4 kg
They have 27.5's too.

Strong DL today! That 465 looked incredibly easy, and for a PR while cutting, you made that 515 look smooth as well! I don't even know if my PR is 520 or 525, but I need to get going before you pass me.


Thursday Workout:

Press: 135x5 160x3 185x2 205x1, 135x10
CGBP: 135x8 185x8 225x8 185x8
DB Bench: 85x10 95x10 105x6 85x8
Pullups....Chinups: 12/10/8.....6/5/5
Rear Delt/RC/Lateral Raises: 2x12
Hanging Leg Raises: +25 2x10 (BWx5 each)

Good workout, amazing how much better both press feels when I'm not supersetting with CGBP. YouDon'tSay.jpg - was happy to hit 205 with somewhat ease.


Friday Workout:

Squat: 315x5 355x3 385x1, 225 3x10
Leg Press: 5p 3x10
GHR: 3x10
DB Shrug: 120 2x10

I would have liked to hit a little higher based on my sets last week, but I can't be too upset. Felt good, yet a struggle if that makes any sense. Part of it has to do with not trusting my left knee. The eccentric movement can throw off the entire lift (almost like there is a weakness in my knee) if the motion strays. Also, I can feel myself shifting more weight to my right side when I'm coming up. Seems safe.

Good week of 'maxes' for me. I'm likely skipping deload next week to finish my last 2.5 weeks before vacations. Good luck with your DOMS

Solid last two workouts and good weight moving brah.


Fasted 202.4lbs
1 scoop Condense
1/2 sample Glycojet

Neutral Incline DB Press
50x20
70x20
70x12
70x12

Oly SQ
45x15
135x15
135x15
135x15
135x15
135x15

Seated Cable Row
200x12
180x15
160x15
140x15

Unsupported Seated DB Press
30x20
30x20
30x20
30x20

Preacher Curl...Leg Curl
50x20...90x20
50x19...90x19
50x15...90x15

Standing Calve Raise
135x50

Did this after 12pm fasted, had no endurance...

[Nom Z]

Fasted
1.5 scoops Craze
1/2 sample pack Glycojet
2g SNS X-Gels

Concentric Sumo Pin Squat straight bar
+replicating 1" block sumo start position
45x10
135x10
225x2
275x2
315x2
365x2
+belt
405x2
445x2
455x2
+replicating 3" block sumo start position
315x15
315x15

Oly Squat
135x12
225x12
225x12
225x12

Leg Press
5 plates per side x10
5x10
5x10
5x10

Hyper
+80x30

Solid workout, sweating like mad and legs were very pumped, dem X-Gels. Everything felt pretty light today as well. Looking forward to next bench workout, 1 board ME.

[squirrell751]

You said it, solid hypertrophy workouts lately, Nom Z trying to get a last minute invite to the Olympia?

205 press is a tie PR no AppleCat? Tying PRs on the final stages of his cut, mirin'. Nice shrugs as well, jelly of shrugging 120 DBs.

[AppleCat]

I haven't seen you mention box squats at all? I do see them at the gym quite frequently - I was just curious as to the idea behind them. And how it compared to the reasoning behind a pause squat.

Solid last two workouts and good weight moving brah.


Fasted 202.4lbs
1 scoop Condense
1/2 sample Glycojet

Neutral Incline DB Press
50x20
70x20
70x12
70x12

Oly SQ
45x15
135x15
135x15
135x15
135x15
135x15

Seated Cable Row
200x12
180x15
160x15
140x15

Unsupported Seated DB Press
30x20
30x20
30x20
30x20

Preacher Curl...Leg Curl
50x20...90x20
50x19...90x19
50x15...90x19

Standing Calve Raise
135x50

Did this after 12pm fasted, had no endurance...

How did those squats feel after all the paused squats the previous day? Help the DOMS or just add to it? For me, I will feel good about stretching it out and getting movement, yet sometimes it's almost like I pay the price later.

Otherwise, solid followup workout - especially when you don't eat at all... poptarts too hard to make in the morning? (I train on about 500 cals at 5 PM, so I know the feel).

Fasted
1.5 scoops Craze
1/2 sample pack Glycojet
2g SNS X-Gels

Concentric Sumo Pin Squat straight bar
+replicating 1" block sumo start position
45x10
135x10
225x2
275x2
315x2
365x2
+belt
405x2
445x2
455x2
+replicating 3" block sumo start position
315x15
315x15

Oly Squat
135x12
225x12
225x12
225x12

Leg Press
5 plates per side x10
5x10
5x10
5x10

Hyper
+80x30

Solid workout, sweating like mad and legs were very pumped, dem X-Gels. Everything felt pretty light today as well. Looking forward to next bench workout, 1 board ME.

I read up on glycoject - ingredients consists of a 'polysaccharide derived from potato'. I lol'd

But really, strong workout. Not only the weights, but those 15 rep sets @ 315, I assume that those are exhausting. Would be breathing heavily.

You said it, solid hypertrophy workouts lately, Nom Z trying to get a last minute invite to the Olympia?

205 press is a tie PR no AppleCat? Tying PRs on the final stages of his cut, mirin'. Nice shrugs as well, jelly of shrugging 120 DBs.

I thought I hit 215 last fall/over winter? Who knows - felt good last week, so I don't really care



Sunday Workout:

Bench: 225x5 245x5 265x4, 225x3 185x10
DB Incline: 85x10 95x8 105x6 80x10
Dips: +45x6 +70x5 +90x4 +115x3 +135x3
DB Row: 110x10 115x10 120x10 115x10
Decline Abs: +25 3x15

Monday Workout:

FS: 205x5 230x5 255x5
DL: 365x5 405x5 455x4
DB SLDL: 110 2x10
Bulgarian: 50s 2x10
GHR: BW 2x10
HS Shrug: 4.5p 2x10


Moved all of my workouts up a day, as I thought I would be out of town Friday. Plans changed so now I will probably just use Thursday as an extra rest day in between press and squats. Me gusta.

[Nom Z]

You said it, solid hypertrophy workouts lately, Nom Z trying to get a last minute invite to the Olympia?

205 press is a tie PR no AppleCat? Tying PRs on the final stages of his cut, mirin'. Nice shrugs as well, jelly of shrugging 120 DBs.

lol na dawg, just trying to hit up weak points. Shoot me a text question, I lost your number shawty.

I haven't seen you mention box squats at all? I do see them at the gym quite frequently - I was just curious as to the idea behind them. And how it compared to the reasoning behind a pause squat.
Gotcha, when you mentioned, just seemed random. I don't like em and don't think they are that great for anything.

How did those squats feel after all the paused squats the previous day? Help the DOMS or just add to it? For me, I will feel good about stretching it out and getting movement, yet sometimes it's almost like I pay the price later.
Squats felt fine and dandy, minimal DOMS actually, dat work capacity and recovery.
Otherwise, solid followup workout - especially when you don't eat at all... poptarts too hard to make in the morning? (I train on about 500 cals at 5 PM, so I know the feel).
Lol IF brah! Not hungry in the morning, so why bother eating if it doesn't affect me except for endurance?
I read up on glycoject - ingredients consists of a 'polysaccharide derived from potato'. I lol'd
Dat potato carbs for potato power! Just a sample I was given and seeing if intra-workout carbs helped, se
But really, strong workout. Not only the weights, but those 15 rep sets @ 315, I assume that those are exhausting. Would be breathing heavily.
Fatiguing yes.
I thought I hit 215 last fall/over winter? Who knows - felt good last week, so I don't really care



Sunday Workout:

Bench: 225x5 245x5 265x4, 225x3 185x10
DB Incline: 85x10 95x8 105x6 80x10
Dips: +45x6 +70x5 +90x4 +115x3 +135x3
DB Row: 110x10 115x10 120x10 115x10
Decline Abs: +25 3x15

Monday Workout:

FS: 205x5 230x5 255x5
DL: 365x5 405x5 455x4
DB SLDL: 110 2x10
Bulgarian: 50s 2x10
GHR: BW 2x10
HS Shrug: 4.5p 2x10


Moved all of my workouts up a day, as I thought I would be out of town Friday. Plans changed so now I will probably just use Thursday as an extra rest day in between press and squats. Me gusta.

Noice.

Pre
1.5 scoops Craze
Post
3g Cissus XT (back as a staple to help my elbows, really missed it when I ran out)

Pause Bench
+comp grip
45x20
135x5
185x3
205x2
+1 board
225x2
245x1
265x1
275x1
290x1

CG Pause Bench
210x6
210x6
210x6

Lat Pulldown
180x15 WG
180x15 NG
180x15 CG

Seated Neutral DB Press
55x10
55x10
55x10

BB Shrug
225x15
225x15
225x15
225x15

Bike HIIT
15mins total, warmup and cooldown w:
6x 0:20 on, 1:00 off

Had some nice vascularity going on today and some strong fullness, not sure from what, maybe eating carbs for once pre-wo. HIIT made my quads die from pump, no thanks Jeff. Pressing was all PRs off 1 boards, 275 was the top set but wanted more, and 290 went up smooth. Probably could have hit 300, so realistically seeing at least 290 bench if I max.

[Nom Z]

Right on man loving the board press PRs, 290 is good stuff.

Thanks, felt good.



Fasted 203lbs
2g X-Gels

Oly SQ
45x20
135x10
135x10
225x5
225x5
225x5

Occluded Standing Calve Raise
135x30
135x20
135x20

Lat Pulldown Crunch
x3x20

Band Pullaparts
MBx3x25

[BabyOilBrah]

nice to see the bench getting much stronger now.

[AppleCat]

lol na dawg, just trying to hit up weak points. Shoot me a text question, I lost your number shawty.


Noice.

Pre
1.5 scoops Craze
Post
3g Cissus XT (back as a staple to help my elbows, really missed it when I ran out)

Pause Bench
+comp grip
45x20
135x5
185x3
205x2
+1 board
225x2
245x1
265x1
275x1
290x1

CG Pause Bench
210x6
210x6
210x6

Lat Pulldown
180x15 WG
180x15 NG
180x15 CG

Seated Neutral DB Press
55x10
55x10
55x10

BB Shrug
225x15
225x15
225x15
225x15

Bike HIIT
15mins total, warmup and cooldown w:
6x 0:20 on, 1:00 off

Had some nice vascularity going on today and some strong fullness, not sure from what, maybe eating carbs for once pre-wo. HIIT made my quads die from pump, no thanks Jeff. Pressing was all PRs off 1 boards, 275 was the top set but wanted more, and 290 went up smooth. Probably could have hit 300, so realistically seeing at least 290 bench if I max.

Elbow issues again? Time do your weird named curls (I forgot what they were - not quite reverse curls, but something of the sort).

Mirin' bench off the board - and strong CGBP to follow. Pulldowns = wide/narrow/close? Neutral? IDunnoLol. When are you going to get outside and do some HIIT rather than sit on your bike and/or rowing machine? But really, is it jumping up resistance and rpm for the 'on' periods?

Thanks, felt good.

Fasted 203lbs
2g X-Gels

Oly SQ
45x20
135x10
135x10
225x5
225x5
225x5

Occluded Standing Calve Raise
135x30
135x20
135x20

Lat Pulldown Crunch
x3x20

Band Pullaparts
MBx3x25

By your standards, this seems like it would be a fairly easy day. Me gusta.



Wednesday Workout:

Press: 135x5 155x5 165x5
CGBP: 135x8 185x8 205x8
DB Bench: 80x10 90x10 100x7 80x8
Pullups....Chinups: 12/10/8.... 7/5/5
Rear Delt/RC/Lateral Raises: 2x12
Hanging Leg Raises: +25 2x10 (+5 BW)

Yesterday was a complete rest day of no cardio (other than walking to/from work lulz) or weights that I haven't had in a while. Felt different. Squats today, should be a good end to the week.

[BabyOilBrah]

great work apple, you gettin shredded too brah I'm impressed.

You're the most shredded one in this log

[Nom Z]

nice to see the bench getting much stronger now.

Ya budday!

Elbow issues again? Time do your weird named curls (I forgot what they were - not quite reverse curls, but something of the sort).
Zottman curls.
Mirin' bench off the board - and strong CGBP to follow. Pulldowns = wide/narrow/close? Neutral? IDunnoLol. When are you going to get outside and do some HIIT rather than sit on your bike and/or rowing machine? But really, is it jumping up resistance and rpm for the 'on' periods?
Thanks brah, felt gouda. Pulldowns, that was the grip. Neutral pressing is palms facing each other.

Exactly that, I'll start sprinting and maybe swimming when I'm not nursing injuries.

By your standards, this seems like it would be a fairly easy day. Me gusta.

It should have been, but I tweaked my back pretty good...

Wednesday Workout:

Press: 135x5 155x5 165x5
CGBP: 135x8 185x8 205x8
DB Bench: 80x10 90x10 100x7 80x8
Pullups....Chinups: 12/10/8.... 7/5/5
Rear Delt/RC/Lateral Raises: 2x12
Hanging Leg Raises: +25 2x10 (+5 BW)

Yesterday was a complete rest day of no cardio (other than walking to/from work lulz) or weights that I haven't had in a while. Felt different. Squats today, should be a good end to the week.

great work apple, you gettin shredded too brah I'm impressed.
Do work.
You're the most shredded one in this log

True story, I'm so fat.


Back is hurt, FML.

Fasted
2g X-Gels

DE day.

Squat
45x3x10
+belt
135x10
225x2
275x2
305x2
305x2
305x2
305x2
305x2
+reverse doubled minibands
+5 second pause in the hole
350x2

Leg Press
4 plates per side x5
x5
x10
x10
x10
x10

Leg Extension
90x20
90x20
90x20
90x20

Goodmorning
45x50
95x30

Leg Curl
90x15
90x15
90x15

Standing Calve
95x50
95x30
95x30
95x30

Surprised I was able to squat with minimal pain, just took everything slow and controlled, strong speed work lulz. Did whatever accessory work didn't hurt my back. Chiro next week...

[BabyOilBrah]

why is the back hurt bro, something specific? Or just from being obese in general?

[Nom Z]

why is the back hurt bro, something specific? Or just from being obese in general?

I keel u


Dunno, Wednesday is randomly started hurting after a squat set, by last night, hurt like ****. Right erector is locked up.

[AppleCat]

Ya budday!



True story, I'm so fat.


Back is hurt, FML.

Fasted
2g X-Gels

DE day.

Squat
45x3x10
+belt
135x10
225x2
275x2
305x2
305x2
305x2
305x2
305x2
+reverse doubled minibands
+5 second pause in the hole
350x2

Leg Press
4 plates per side x5
x5
x10
x10
x10
x10

Leg Extension
90x20
90x20
90x20
90x20

Goodmorning
45x50
95x30

Leg Curl
90x15
90x15
90x15

Standing Calve
95x50
95x30
95x30
95x30

Surprised I was able to squat with minimal pain, just took everything slow and controlled, strong speed work lulz. Did whatever accessory work didn't hurt my back. Chiro next week...

Zottman Curls, that's it. Mirin' that you knew what I was talking about given my poverty description.

Didn't realize you were battling so many dings and injuries - definitely sucks, but at least it appears that none are sidelining you too long. Nice squats, and hnnghgh at the 5 second pause lmao - I imagine I would be tempted to simply drop the weight after that length trollol.

Also, why not just do calves on the leg press at the end of the set? Maybe the weight is more than you'd like to use for such a thing, IDon'tKnow.jpg - but it could speed up the workouts (not that time seems to be an issue anyway).

great work apple, you gettin shredded too brah I'm impressed.

You're the most shredded one in this log

why is the back hurt bro, something specific? Or just from being obese in general?

Lmao. But I feel like I'm getting closer to making it - just about 15 lbs behind BOB Bray (weighed in @ 215 today zomg). Notsureifreal, but the weight loss trend is there. I'll take it, just wish I would have started the cut earlier (brb not learning from last year).


Friday Workout:

Squat: 225x5 255x5 285x5 315x6, 225 3x10

Complex (Circuit?):
Leg Press: 4.5px10, 6px10, 6px10 (+15 calves each set)
GHR: 3x10
DB Shrug: 120 3x10

Like most Fridays, workout was quick. That 315 set felt the best that I can remember in a long time (really wish I would have tried to push out 8 reps, but I'll take the solid feeling in the knee). Good week all around, and now I'm reminded of why I enjoy a Su/M/W/F type lifting schedule. Dat extra rest day.

[Nom Z]

Zottman Curls, that's it. Mirin' that you knew what I was talking about given my poverty description.
Lol I have great memory recall.
Didn't realize you were battling so many dings and injuries - definitely sucks, but at least it appears that none are sidelining you too long. Nice squats, and hnnghgh at the 5 second pause lmao - I imagine I would be tempted to simply drop the weight after that length trollol.
Ya dunno what this one is, probably bc I haven't seen the chiro in a month and my hip is rotated to hell.

Lol 5 second pauses weren't bad, felt better than bottoming out with my back.
Also, why not just do calves on the leg press at the end of the set? Maybe the weight is more than you'd like to use for such a thing, IDon'tKnow.jpg - but it could speed up the workouts (not that time seems to be an issue anyway).
I like standing for the feel best. Time wasn't an issue either lol.


[img]http://iruntheinternet.com/lulzdump/images/gifs/Antonio-Banderas-computer-you-got-me-yospos-reaction-13677939419.gif[img]


Lmao. But I feel like I'm getting closer to making it - just about 15 lbs behind BOB Bray (weighed in @ 215 today zomg). Notsureifreal, but the weight loss trend is there. I'll take it, just wish I would have started the cut earlier (brb not learning from last year).
You phags beware, I've made a commitment, I'm cutting to 195 right now and then gonna lean out the best I can maintaining that weight.

Friday Workout:

Squat: 225x5 255x5 285x5 315x6, 225 3x10

Complex (Circuit?):
Leg Press: 4.5px10, 6px10, 6px10 (+15 calves each set)
GHR: 3x10
DB Shrug: 120 3x10

Like most Fridays, workout was quick. That 315 set felt the best that I can remember in a long time (really wish I would have tried to push out 8 reps, but I'll take the solid feeling in the knee). Good week all around, and now I'm reminded of why I enjoy a Su/M/W/F type lifting schedule. Dat extra rest day.

Needs moar, moar boar says.


Fasted

Incline BB Bench
+pause
45x2x20
95x10
135x10
135x10
135x10
135x10
135x10

Catback Row
LBx5x25

Lateral DB Raise...DB Curl
20x20...30x15
20x20...30x15
20x20...30x15
15x25...25x20

[Nom Z]

New log:


http://forum.bodybuilding.com/showth...post1085591883

[AppleCat]

New log:


http://forum.bodybuilding.com/showth...post1085591883

Lulz, but subbed.

[dagoettsch]

Love me some 531

[AppleCat]

Well this thread sure feels lonely without our fearless leader.


Last week was out of control - had solid numbers during the week despite having to move everything up a day. Was up about 48 hours straight working on some grant/fellowship proposals as well as helping get set up for a wedding. After all that work, I enjoyed some solid fistfuls of m&ms, wedding cake, and for the first time in over 150 days... some beer. Hnnghg. Feltgoodman.

Now I've got 3 days until I fly to Vegas - expecting nothing short of an unbelievable time. But I'm still trying to fit in 5/3/1 week before I go on Wednesday, didn't get off to a great start coming back today


Sunday Workout:

Bench: 225x5 255x3 275x2, 225x5, 185 2x10
DB Incline: 75x10 80x10 85x10 75x8 70x8
Dips: BWx10, +45 3x8, BWx10
DB Row: 110 2x10, 100 2x10
Decline Abs: +25 3x12

I really was hoping to go for 300+ again this wave, but between stringing together a few waves, continuing to (attempt to) cut, and a solid wedding weekend, I just didn't have it in me. Overall, it was still a good workout for me in terms of volume.

[Nom Z]

Well this thread sure feels lonely without our fearless leader.


Last week was out of control - had solid numbers during the week despite having to move everything up a day. Was up about 48 hours straight working on some grant/fellowship proposals as well as helping get set up for a wedding. After all that work, I enjoyed some solid fistfuls of m&ms, wedding cake, and for the first time in over 150 days... some beer. Hnnghg. Feltgoodman.

Now I've got 3 days until I fly to Vegas - expecting nothing short of an unbelievable time. But I'm still trying to fit in 5/3/1 week before I go on Wednesday, didn't get off to a great start coming back today


Sunday Workout:

Bench: 225x5 255x3 275x2, 225x5, 185 2x10
DB Incline: 75x10 80x10 85x10 75x8 70x8
Dips: BWx10, +45 3x8, BWx10
DB Row: 110 2x10, 100 2x10
Decline Abs: +25 3x12

I really was hoping to go for 300+ again this wave, but between stringing together a few waves, continuing to (attempt to) cut, and a solid wedding weekend, I just didn't have it in me. Overall, it was still a good workout for me in terms of volume.

Glad to hear you're doing work under the conditions. Enjoy vegas brah.

Too timid to drop by my new thread?

[dopamine72]

215? You weigh as much as me. Congrats bro. I'm not sure about what I'm gonna do. My cardio is so much better now. I hated it when I was 235. Felt so out of shape. But I was also strong as sh*t. Dunno what my plans are, I think I'll just eat/lift and see what happens, but keep my cardio in check.