Pritch VS ...

[Lifting4Everr]

Looks like a good workout to me, 55lbs+ on dips, nice!

I miss having a arms day currently doing back/bis and shoulders/tris.

[fittofattofit]

Yeah, it relates to the waitstaffs character and too many people don't realize what they're actually doing

POWER BODYBUILDING



WEEK 1, DAY 4: ARMS

WARM-UP:ROPE PUSHDOWN // EZ BAR CABLE CURL
60 x 25ea
70 x 25ea
80 x 25ea

DIPS
BW x 10
+40 x 4
+50 x 4, 4
+55 x 4, 4, 5, 5

WIDE PREACHER CURL
60 x 8
90 x 4, 4
80 x 4, 4, 4, 4, 4
VOLUME = 2800

FLOOR SKULLS // INCLINE DB CURL
70 // 25 x 10
80 // 30 x 10//8
90 // 25 x 10
100 // 25 x 10, 10
VOLUME = 4400 // 1240

BENCH DIPS // PREACHER REV. EZ CURL
BW // 40 x 15//10
BW // 30 x 15//12, 15//12

CARDIO
Jump Rope: 3 sets of 100 jumps as quick as I could

WORKOUT THOUGHTS
>> Arms felt good today, though these exercises don't "do much" for me. I'm going to be alternating exercises each week, hopefully I'll start seeing some size

Tris got a hammering. Nice heavy work on the weighted dips and the floor skulls

[mvd546]

Tons of volume in that arm workout. Nice work with all the supersets.

[Raigs]

Strong arm session! Killing it!

[lonniej]

Nice work Pritch..

Jumping rope is some serious cardio!!

[BergMuscle]

Nice variety of arm moves there. Hopefully they'll get the guns growing.

[pastorpritch]

havnt jumped roped in such a long time, should get back at it sometime strong dips too, had to stop those because of my shoulder

Yeah dips hurt my collar bone a little bit. I can do more but didn't want to fall on my face

Looks like a good workout to me, 55lbs+ on dips, nice!

I miss having a arms day currently doing back/bis and shoulders/tris.

Thanks man
I like having the separate arms day as I think it helps more with growth. I never feel like I get enough when I superset them with other muscle groups

Tris got a hammering. Nice heavy work on the weighted dips and the floor skulls

Yeah man, tris "make the arm" that's for sure . Floor skulls often make my elbow a little sore but I like doing them

Tons of volume in that arm workout. Nice work with all the supersets.

Thanks bud! Love volume for arms

Strong arm session! Killing it!

Thanks Raigs

Nice work Pritch..

Jumping rope is some serious cardio!!

Yeah the jump rope felt good. The third set made me feel like I was just getting started but I don't want to jump right in too soon ... seewhatididthere?

I'm sure I'll feel that tomorrow!

Nice variety of arm moves there. Hopefully they'll get the guns growing.

Felt like it!

[pastorpritch]

http://news.yahoo.com/blogs/sideshow...193820748.html

^^^ News story about the applebees ticket HARRY posted above. A friend posted it on ********. I didn't realize it was so recent, and the guy who wrote the note was A PASTOR

[Woody-5]

Huge arm sesh!
heavy dips!
nice work on the floor skulls. I still have to try those

[pastorpritch]

Thanks wood
I like the floor skulls but it's really just preference I think over doing them on a bench or on a decline

[12ccopeland]

Killer arm day Pastor Mixed ErgoPump fruit punch with Sprite Zero today. See log in a bit for epic results

[mrdead]

Did Lifting resume, in here...???

[pastorpritch]

Just testing the waters ...

[fittofattofit]

Yeah man, tris "make the arm" that's for sure . Floor skulls often make my elbow a little sore but I like doing them

I love floor skulls for tris (much moreso than normal 'skull crushers' because they force you to keep a strict focus on the tris) but after about a month my elbows are screaming. Straight arm pull-downs are an alternative that hits the tris as well as the lats but leaves the elbows pain free

[pastorpritch]

Yeah those are a good exercise. I do them every now and again

[Raigs]

I love floor skulls for tris (much moreso than normal 'skull crushers' because they force you to keep a strict focus on the tris) but after about a month my elbows are screaming. Straight arm pull-downs are an alternative that hits the tris as well as the lats but leaves the elbows pain free

This I did them today and man did my elbows hate me.

[pastorpritch]

This I did them today and man did my elbows hate me.

I decided to do them today too

POWER BODYBUILDING



WEEK 1, DAY 5: DEADLIFTS

DEADLIFTS
140 x 10
230 x 5
Working Sets:
320 x 4
350 x 4, 4
370 x 4, 4, 4, 4
VOLUME = 10,000

CG PLATE LOADED ROW
T-Bar row with chain attached to a D-Handle. I took a photo of it a couple weeks ago and never put it up. I tried today and I can't figure out how to get it off my phone
90 x 10
115 x 10, 10
125 x 10
135 (3plates) x 10
VOLUME = 5900

STR8 ARM PUSHDOWN
40 x 15, 15, 15
VOLUME = 1800

CARDIO
NONE
I wanted to jump rope but they are cheap and the plastic handles have chips in them, so the rope binds up when you use it

WORKOUT THOUGHTS
>> Today felt like a great back day. Those D-Handle T-bar rows really did the trick and what was missing in my back routine. DB Rows weren't cutting it for me, neither HS Row. I'm pretty sure I'll be feeling this tomorrow!

[gallagnm]

awesome workout today man! i agree with the DB rows, gotta switch it up a little and find what works for you. Overall great volume today

[pastorpritch]

Thanks bud
I was happy with the volume. I didn't think I'd hit 10,000 but was spot on, goal is to get 15,000; 8,000; 3,000

[pastorpritch]

Motivation

Music sux but a good vid:

[fittofattofit]

Strong volume on those working sets for the deads = easy repping with my 1RM

[mrdead]

Just testing the waters ...

No testing... Dive right in...

[12ccopeland]

Loving these motivational vids PP

[pastorpritch]

Strong volume on those working sets for the deads = easy repping with my 1RM

LOL, thanks fit
I'm hoping to be doing 430 for 7 sets of 2 by the end of these 12 weeks

No testing... Dive right in...

You got it

Loving these motivational vids PP

You're welcome

[bmgamble]

Big session on the deads! Nice way to finish the work week. Enjoy your weekend!

[pastorpritch]

Thanks bud!
Looking forward to two days rest and hitting the weights again Monday

[pastorpritch]

My back feels tired ...

... I LOVE IT!!


Future me:


Just went grocery shopping and going to eat more fruit and veggies. My meals have consisted of 10-40g of carbs everyday for the last 10 days. Yesterday I was 205, today I am 203 (give or take a 1lb)

I hope everyday to eat the following:

MEAL 1: 1c Egg Whites; 2 whole eggs; 1/2c oatmeal w/1% milk; 3-4oz strawberries; banana (pre-workout)
MEAL 2: 5-6oz Steak fried in organic butter (2tbs); whole package of winter squash w/2tbs organic butter mixed in
MEAL 3: 1c Egg Whites; 2 pieces of 12 Grain Organic Toast w/natural PB (2tbs per slice) or 1/2c Oatmeal w/1% milk; banana; carrots
MEAL 4: 5-6oz Chicken fried in organic butter (2tbs); Package of Broccoli (with added butter); 3-4oz
LATE SNACK: Ritz Crackers; Natural Sharp Cheddar Cheese (4oz); Glass of wine; 3-4oz strawberries and/or carrots
optional MEAL 5: 5-6oz steak fried in organic butter (2tbs); whole package of winter squash; 3-4oz strawberries


My wife and I usually order chinese or pizza once a week so I'll have a cheat meal in there
I'm going to try and lay off the Pepsi as I have been drinking a TON of it lately (few months). I really want to get on the "We Mirin'" Page and I hope this will begin to do that!

As for supplements I just started taking ErgoBolic, I take cherry extract for tendons and ligaments, and have my normal daily multi

[pastorpritch]

Enjoying my rest day today, at least until 4pm to get things ready for tomorrow.

[Woody-5]

Strong deadlift volume my man! enjoy your weekend!

[pastorpritch]

Thanks Wood!!
Looking forward to having some rest