stronger & leaner

[.aeterna]

hnnnnnghhhhhhhh at food porn..

[arian11]

please dont encourage the fatness!

I did good past few weeks, just good solid whole food meals for most part. chicken, rice and beans. south florida poverty menu down 15 lbs since early march when I got a bit yucky.

must make the 242 class in may.. no excuses. But if you must know I got weak last night and destroyed a bag of flaming hot munchies (chip mix), sour patch kidz extreme , and then I found a box of gummy fruit snacks in the pantry, and destroyed quite a few of those.

luckily I had only had probably 1500~ cals all day prior to that..



Arian, you ever been to La Granja? Theres a few in miami. South florida peruvian place, I basically live there. $4.99 1/4 chicken, rice, beans, plantains, soda and the hotsauce is HNNNNNNNNNNNNNNNNNG

Nah, never been there. There is really only one "fast food" place my dad will go for lunch while we are working and that is Pollo Tropical. $6.29 for boneless chicken breast, white rice, black beans, and a roll. Comes out to 550 cals with 60g protein. I splurge usually and get a side of waffle fries for $0.70 to go with it, 36g of fat hnnggg.

[samsont]

Nah, never been there. There is really only one "fast food" place my dad will go for lunch while we are working and that is Pollo Tropical. $6.29 for boneless chicken breast, white rice, black beans, and a roll. Comes out to 550 cals with 60g protein. I splurge usually and get a side of waffle fries for $0.70 to go with it, 36g of fat hnnggg.

yeah i goto pollo if theres nothing else around. 5 dollar tropichop i usually grab if i gotta go there

[samsont]

Bench day

Really pumped up to bench all ****ing day. even posted last page early this morning because I felt like a kid on christmas, for why, I dont know... needless to say, I hit some good lifts.. Here's how I did:

Bench work up to 83% of your 3RM (91%) for 4 sets of 3
45 x 15
135 x 5
185 x 3
225 x 3
255 x 3
255 x 3
255 x 4 forgot how many reps I did
255 x 3
255 x 3 me and training partner couldnt agree on how many sets we did, so I did another one.. swear we did 5 not 4.
285 x 5 (85% of tng 1 rm ) REP PR



Incline close grip
135 x 10
155 x 15
155 x 15

Barbell row swiss bar
135 x 10

forget that.. that'll be too much lower back for today.

DB standing side raises
10s x 12
15s x 12 x 2

Facepulls
light band x 12 x 5 sets

Single arm pushdowns
mini band x 20 x 5 sets each arm

barbell curls
bar x 10 x 5 sets

Trap bar shrugs
bar x 50 x 2 sets

EZ bar curl
105 x 5
85 x 10
65 x 15

[.aeterna]

**** yea for PRs

[Filmbuff81]

Big day in the gym! Better get yourself some peruvian food to recoup.

[thom2355]

Nice work. If you are going to be using percentages and notice that you have a lot left at the end of each session, may want to figure out a way to push them a bit more....or up your training max. Unless of course you test your max every 3-5 weeks or so.

[samsont]

Deadlift day


Feeling good. Got some Asics wrestling shoes to lift and deadlift in. LOVE THEM. chucks are so bad in comparison.

conv. deads 70% for reps
135 x 5 x 2
185 x 5
225 x 5
275 x 3
325 x 12 rep PR 70%

could had a few more but I started slowing down. speed was awesome, i really wish I got video of it.

Rackpulls just below the knee
225 x 5
315 x 8
405 x 5
455 x 5 rep PR

Single leg band curls
light band x 10 x 5 sets each leg

Romanian deadlifts
95 x 10 x 5 sets

Standing abs
avg band x 10 x 5 sets

Side bend
45lb KB x 10 x 5 sets

Bent over band rows
3 sets of 15


thats it. I think brandon lilly and the juggernaut are giving a seminar next weekend in town ... I just got my taxes back I might check it out if theres some open spots.. but probably not because I'm poor and have bills to pay :*(

edit* gym just purchased a glute ham raise, getting it tomorrow.. Inb4 DanG deadlift stremph

[samsont]

bump for throwing up last nights dinner all morning and I'm still gonna head in for OHP in 2 hours from now.


So sore from last night, because I guess technically I didn't get any post workout nutrition.


Shouldn't of tried eating peanuts again, I think I've grown an intolerance to them

[Ironlife]

Those shoes seems awesome man! Nice deadlifting bro.

What were you sick from last night?

[samsont]

Those shoes seems awesome man! Nice deadlifting bro.

What were you sick from last night?

I think its peanuts dude.


I LOVE them. an pistashios and almonds.etc etc but honey roasted peanuts was my goto snack growing up.

last year I started throwing up at night and then feeling better... I stopped eating peanuts and hasn't happened in long time.. tried them few weeks back felt good - thought maybe it's a fluke. been munching on peanuts all week and I've gotten violently ill late at night while I was sleeping a few times this week (ate peanuts couple hours before bed) and felt better after getting sick you know? I'm not sure if its the peanuts but...


peanuts, no more

[samsont]

Jacked method

reps reps reps

Chin ups
x5

Strict press
45 x 10
95 x 10
135 x 10
145 x 10
155 x 10
95 x 25

Close grip Bench press
135 x 8

add 3 board

225 x 8
245 x 10
265 x 12 - last rep grinder, we'll call this a REP PR
225 x 12

partner burnt out on 6 @ 265, so I talked **** saying I was gonna get 8... somehow I got 12. hah. He strict pressed 185 for like 8 so he had me beat there big time..

Super set single arm pushdowns w/ facepulls
SAPD mini band x 15 x 5
FP light band x 12 x 5

Close grip knuckle pushups
2 sets of 10

E-Z bar curls
35 x 12
55 x 12 x 2 sets

Prowler
50lbs x 100 yard walk

Isolation DB curls
25s x 10 x 5 sets each arm

[Filmbuff81]

Jacked method is right. Awesome job!

And maybe it's the honey roasted version and not the regular peanuts themselves?

Or we're you sick on regular ones too.

Plus if you have a ****-ton of anything fatty like that it's bound to make you sick at some point.

[samsont]

Jacked method is right. Awesome job!

And maybe it's the honey roasted version and not the regular peanuts themselves?

Or we're you sick on regular ones too.

Plus if you have a ****-ton of anything fatty like that it's bound to make you sick at some point.

idk, I think just an intolerance. Didn't really have that much, just been snacking on them and I've been eating good portions lately. no fatty servings here

lol.

yeah man, jacked method for sure. Love high reps. Good to get after it like that after that mock meet. Similar to how I did earliar this year... soon I'll start dropping the reps on everything down as get closer to the meet.

265 x 12 to a 3 board was a grinder(RPE 9.5-10) and a great set, cause last week I got 275 x 12 to a 4 board pretty easy. Next Saturday i'll see what I can get on a 2 board after strict pressin'

[Filmbuff81]

[.aeterna]

always mirin your strict press...

[izzygrant]

12 reps at 265, killer. did you go tanning and do your laundry after?

[samsont]

12 reps at 265, killer. did you go tanning and do your laundry after?

Laundry yes, beach, I should be there... its ****ing beautiful out.

I really wanna drive about 45 min north of here I heard of a Dog beach where they allow you to take your dogs! my friends got 2 golden retrievers and i'll probably take my black Labrador and saint Bernard. I really wanna do that soon before it gets too hot out

[izzygrant]

Laundry yes, beach, I should be there... its ****ing beautiful out.

I really wanna drive about 45 min north of here I heard of a Dog beach where they allow you to take your dogs! my friends got 2 golden retrievers and i'll probably take my black Labrador and saint Bernard. I really wanna do that soon before it gets too hot out

i didn't know you had dogs. pics!!

[samsont]

i didn't know you had dogs. pics!!

yeah totally! dog person all the way.

unfortunately my 12 y/o chocolate Labrador and my 14 y/0 yellow Labrador and my bestfriend/college roommates 13 y/o black lab all passed away in the last year! so sad.

heres the rest of the pack though!

L-R Buster, adicus, dotty



if you got instagram, follow me @ Samuelvann

all I post is powerlifting and dogs.

[izzygrant]

super cute!

no instagram. but i do approve of dogs and powerlifting.

[samsont]

Extra workout

Just couldn't stay away.

**** overtraining... I call it feeling like ****, the only cure is to keep goin' though.

Straight arm Pulldowns
50 x 8 x 3 sets

Single arm standing cable rows
37.5 x 8
42.5 x 8
47.5 x 8

Close grip forward leaning seated low rows
60 x 8 x 3 sets

Stationary bike
20 minutes with the last few being HIIT intervals


drove down by the beach, weather kicking up big time so couldn't go for a swim. maybe later this week. snapped a picture for ya'll.

[samsont]

Squats


most sets and reps paused for 3-5 count

45 x 5 x 3
95 x 5
135 x 5
155 x 5
185 x 5
225 x 5
245 x 5
225 x 5

SSB Good mornings
65 x 10
115 x 10 x 3 sets

Single legs Barbell Stiff leg deadlift
135 x 8 x 2 sets each leg

Farmers walk
140lbs + handle (don't know weight) each hand x 100~ yards

[samsont]

bodyweight: 247


getting down there slowly.

still got 7 more weeks to get down to 242 but honestly not worried If I make it or not and not going to sacrifice strength or change anything for first meet. Now, it's time to eat pizza. **** it.

Mom's birthday is on Friday, first since she passed last year. Already feeling weird about it. luckily Friday is a planned heavy deadlift day already - but I think I might just tug on 500 to see what happens.


iron therapy

[samsont]

Extra workout


Bball shoot around
20 minutes

Chin ups
x4.5
x2.5

Close grip low rows
70 x 7
80 x 7
90 x 7
100 x 7

Straight arm pulldowns
60 x 7
80 x 7
100 x 7
100 x 7

close grip lat pulldown
125 x 7
150 x 7
175 x 7

Stationary bike
10 minutes

bodyweight: 247

[Ironlife]

Nice extra workouts mate, and that beach pic is amazing. I love the flowers in the foreground

[Filmbuff81]

nice composition on the photo. You gots skillz son

[samsont]

http://forum.bodybuilding.com/showth...hp?t=153227251

new log.