Golden Era returns AFV2

[AirForceV]

hitup chest. I brought my book with me but I basically forgot to write anything down.. and barely remember what I did lulz.


peck deck
warm up to 170

incline smith lowest setting on incline bench. fairly wide grip. extremely slow reps. bar to chest, plate per side
1 plate x 10 x 2
2 plate x 10
3 plate x 2 + 5 forced negatives
3 plate x 1 + 5 forced negatives
2.25 plate x 5 + 5 forced negatives
2 plate x 6 + forced negs x 2

ruthless..

wide grip iso flat press hammerstrength plate per side
1 plate
2 plate
3 plate
3 plate
2 plate
2 plate

cable fly
40
70 x 2
50 x 3
70 x 2
50 x 2

Tricep DB extension
30
30

peck deck
140
175
205
205/130
130

Dip machine plate is total + 5 lbs
3
5
7
9 x 6
8 x 6
7 x 8
5 x 10

[AirForceV]

did biceps today for the hell of it

Seated DB Curl extremely strict
20 x 10 x 2
50 x 10
60 x 7
60 x 6
60 x 6
60 x 4

db spider curl
25 x 12
25 x 12
25 x 10

cable rope curl
60 x 10
100 x 10
100 x 10
100 x 10

bunch of stretching with bands and ****

was lookin pretty good today, filling out my XL v neck like a bawss as I trained at the college gym. So many fuking retards. BRB lets do our entire work out 10mm from the weight rack. BRB just reaching across them and grabbing my db's because they're ****ing idiots and deserve no respect. BRB guy doing DB flyes next to the weight rack, brb walk into him on purpose. brb doing the worst form of everything ever. Dude could barely stabalise a DB over his head to do tricep extensions... some other guy was taking two DBS and holding them up like the top portion of a curl and just holding them there...

stop using my fuking oxygen.

[nwskier]

So many fuking retards. BRB lets do our entire work out 10mm from the weight rack. BRB just reaching across them and grabbing my db's because they're ****ing idiots and deserve no respect. BRB guy doing DB flyes next to the weight rack, brb walk into him on purpose. brb doing the worst form of everything ever. Dude could barely stabalise a DB over his head to do tricep extensions... some other guy was taking two DBS and holding them up like the top portion of a curl and just holding them there...

stop using my fuking oxygen.

haha lmao

hate those people too that have to stand right in front of you when you're at a bench/chair near the DB rack and mirrors. retards, give me some fuknn' space

strong strict curls brah

[AirForceV]

haha lmao

hate those people too that have to stand right in front of you when you're at a bench/chair near the DB rack and mirrors. retards, give me some fuknn' space

strong strict curls brah

I make it blatantly obvious if some one is pissing me off like that. Throw DB into ground/flip over benches on my way out crew.


It doesn't help the fact they're all either scronny white,indian or asian beta crew and all wearing tank tops or cut offs. Just the strongest WUT ever it makes me lol hardddddd. I stick out so bad. Didn't even pay to use the gym just walked in. Like hell I'ma give 3 bucks to use the gym.

[nwskier]

I make it blatantly obvious if some one is pissing me off like that. Throw DB into ground/flip over benches on my way out crew.


It doesn't help the fact they're all either scronny white,indian or asian beta crew and all wearing tank tops or cut offs. Just the strongest WUT ever it makes me lol hardddddd. I stick out so bad. Didn't even pay to use the gym just walked in. Like hell I'ma give 3 bucks to use the gym.

hahaha that's fukn' classic

my gym is pretty small - doesn't have too many idiots but because there aren't nearly as many members the real idiots really stand out

[AirForceV]

hahaha that's fukn' classic

my gym is pretty small - doesn't have too many idiots but because there aren't nearly as many members the real idiots really stand out

Every time I train or even stand in the college gym 90% of the people there are just doingitwrong.jpg


Really makes me wonder why they are wasting their time. There was this big fat asian wearing a tank top that looked like a female tank. huge man boobs. He was BIG but apparently weak as **** leg pressing 4 plates and thinking that was insane. BAREFOOT TOO. no socks. LOL

[nwskier]

Every time I train or even stand in the college gym 90% of the people there are just doingitwrong.jpg


Really makes me wonder why they are wasting their time. There was this big fat asian wearing a tank top that looked like a female tank. huge man boobs. He was BIG but apparently weak as **** leg pressing 4 plates and thinking that was insane. BAREFOOT TOO. no socks. LOL

could write a book about all that stupid chit and people with no gym etiquette or common sense.

RAGE.

[AirForceV]

could write a book about all that stupid chit and people with no gym etiquette or common sense.

RAGE.

I'm sure the books title would be like



I'd read it

[fittofattofit]

was lookin pretty good today, filling out my XL v neck like a bawss as I trained at the college gym. So many fuking retards. BRB lets do our entire work out 10mm from the weight rack. BRB just reaching across them and grabbing my db's because they're ****ing idiots and deserve no respect. BRB guy doing DB flyes next to the weight rack, brb walk into him on purpose. brb doing the worst form of everything ever. Dude could barely stabalise a DB over his head to do tricep extensions... some other guy was taking two DBS and holding them up like the top portion of a curl and just holding them there...

stop using my fuking oxygen.

I make it blatantly obvious if some one is pissing me off like that. Throw DB into ground/flip over benches on my way out crew.

Every time I train or even stand in the college gym 90% of the people there are just doingitwrong.jpg


Really makes me wonder why they are wasting their time. There was this big fat asian wearing a tank top that looked like a female tank. huge man boobs. He was BIG but apparently weak as **** leg pressing 4 plates and thinking that was insane. BAREFOOT TOO. no socks. LOL

[AirForceV]

I respect my elders





if they're not in my squat rack curling

[ch3v3ll3]

Every time I train or even stand in the college gym 90% of the people there are just doingitwrong.jpg


Really makes me wonder why they are wasting their time. There was this big fat asian wearing a tank top that looked like a female tank. huge man boobs. He was BIG but apparently weak as **** leg pressing 4 plates and thinking that was insane. BAREFOOT TOO. no socks. LOL

lmao. When I first started cowegge there were some pretty legit guys following PLing type programs (very obvious ME and DE days, etc.). Once those guys graduated, there really weren't too many people lifting heavy **** consistently at my college gym. Now that the weight room is for athletes only (yea, the distance runners def need access to the 100+ dumbbells WAAAYYY more than me), the amount of ****arounditis has gotten terrible.

lmao at asian kid. Reminds me of this one dude at my gym who weighs like 300+ (all fat) and has some pretty weak numbers for that weight.

[ch3v3ll3]

also, da fuk @ your split? Not doing the ppl anymore?

[AirForceV]

^ still doing push pull legs... or pull push legs.. or whatever. just kinda seems ****ed cause I skip writing down some work outs here and there.


got so close to typing my entire work out on my tablet then I couldn't select anything else. Sickening machine. Going to sell it asap ****ing piece of ****. Paper weight/10 gave it a chance and it just sucks.

LEGS AND DELTS


barbell squat weak as ****- atg
135
135
225
315 x 5
275 x 6-7
275 x 7?
225 x 12

ham curl single
25 x 10
50 x 10
75 x 10
75 x 10

quad extension single
40
70
70
70 / 40 / 40
40

donkey calf
1/4 stack to failiure 6 times

DB military haven't done this in a while. shoulder was meh
40 x 20
40 x 20
40 x 12
60 x 10
60 x 10
100 x 4 - arm gave out and DB went backwards. Strong ****ing everything. managed drop the DB mid press and get my arm out from under it,... not sure how but it was matrix.
80 x 12
80 x 10
80 x 8 - slow

db lateral
20 x 10 x 7

rear delt machine
90 x 15
120 x 15
165 x 9
195 x 7 / 120 x 6 / 70 x 6

stretching

[nwskier]

Hey leader of China... nice DB work today and squatting

[fittofattofit]

Nothing weak about going ATG with 315
Strong military pressing with those DBs, but damn ..... that sounded close to an injury. Shoulder OK now?

[AirForceV]

Hey leader of China... nice DB work today and squatting

Thanks brah.

Hah you noticed

Nothing weak about going ATG with 315
Strong military pressing with those DBs, but damn ..... that sounded close to an injury. Shoulder OK now?

Very close to injury, that could have snapped my **** right up. But nah it feels okay. After those warm up sets it started to feel a bit better. First coupe reps were iffy.

Well, it's weak to what I was doing before... but this diet is taking a toll on me... running on 30 grams of carbs today! lol that's with fasted cardio in the morning too hahaha

[fittofattofit]

Well, it's weak to what I was doing before... but this diet is taking a toll on me... running on 30 grams of carbs today! lol that's with fasted cardio in the morning too hahaha

30 grams of carbs .... you're serious about this cut!

[AirForceV]

30 grams of carbs .... you're serious about this cut!

A bit.

Think I'm starving my self to death lol feel like chit. Got a head cold but only the head ache.


my vitamin C is be kicking in hard and holding it at bay but the head ache is fierce I almost didn't train today because of it.

[nwskier]

Could be leader of Pakistan if you moved/hung out more in Surrey, lol

[AirForceV]

Could be leader of Pakistan if you moved/hung out more in Surrey, lol

No thanks Jeff I'll stay with Burnaby

[nwskier]

No thanks Jeff I'll stay with Burnaby

Jeff? I dunno who da fuk that is...

tim haha

Burnaby way cooler. Home of Joe Sakic

[AirForceV]

Jeff? I dunno who da fuk that is...

tim haha

Burnaby way cooler. Home of Joe Sakic

lmao. You unaware of misc lingo brah. been away too long ;_;

[nwskier]

lmao. You unaware of misc lingo brah. been away too long ;_;

nah, I don't have time to hang out in misc. too busy w/ work. just journal scene for me- and i'm lucky to have time at that!

might be back in BC/Whistler end of March/early April. I'll keep ya posted if I end up in VAN for a session. Was sick getting to train last year. Always great lifting /w people that have a similar passion and motivation

[AirForceV]

nah, I don't have time to hang out in misc. too busy w/ work. just journal scene for me- and i'm lucky to have time at that!

might be back in BC/Whistler end of March/early April. I'll keep ya posted if I end up in VAN for a session

true!

Cool man. Going to whistler next week. not sure what to expect.. haven't been there in over 8 years.. not even hitting the slopes.. Just wander around and meet people.

[nwskier]

true!

Cool man. Going to whistler next week. not sure what to expect.. haven't been there in over 8 years.. not even hitting the slopes.. Just wander around and meet people.

oh man, so jelly. probably my favorite place on Earth (srs). Be sure to go to Merlin's at base of Blackcomb for bomb ass nachos (best ski town award!). Sushi Village is a legend. GLC is classic bro vibe Whistler. Garfs has the late night talent. Though I also just like to hang on the patio at Brasserie and people watch over a good drink, lol.

If it was summer, I'd say bring your bike. the XC trails are badass and not the same as the big burly DH lines on the mountain. Can't remember the name, but at the Whistler Tennis Club (?) they have the best breakfast in town- worth going to! Or up for a thrill and don't mind spending the cash (well fukn' worth it if not skiing), do the Zip lines on Cougar Mountain- highest and fastest in the world I think?

total side note- I think it's like $50 for day pass, but well worth it if not skiing- go up to that Scandanavian Spa about 3km north of town - they got some sick plunge pools, eucalyptis steam room, sauna, cold plunge, hot tubs, etc... you just cycle that chit as long as you want. relaxing day, impressed me when I was there

[AirForceV]

oh man, so jelly. probably my favorite place on Earth (srs). Be sure to go to Merlin's at base of Blackcomb for bomb ass nachos (best ski town award!). Sushi Village is a legend. GLC is classic bro vibe Whistler. Garfs has the late night talent. Though I also just like to hang on the patio at Brasserie and people watch over a good drink, lol.

If it was summer, I'd say bring your bike. the XC trails are badass and not the same as the big burly DH lines on the mountain. Can't remember the name, but at the Whistler Tennis Club (?) they have the best breakfast in town- worth going to! Or up for a thrill and don't mind spending the cash (well fukn' worth it if not skiing), do the Zip lines on Cougar Mountain- highest and fastest in the world I think?

total side note- I think it's like $50 for day pass, but well worth it if not skiing- go up to that Scandanavian Spa about 3km north of town - they got some sick plunge pools, eucalyptis steam room, sauna, cold plunge, hot tubs, etc... you just cycle that chit as long as you want. relaxing day, impressed me when I was there

Might hip up that spa sounds legit srs.


Having a bit of a carb up meal. 87 G Carbs worth of waffles loaded in syrup and real butter and 1 lb of straw berries.. not sure how much that is worth.

woke up at 205.5.

[AirForceV]

BACK + BICEPS/TRICEPS

Below knee cap rack pulls haven't done anything below the knees.. was a bit hesitant to do it but felt okay. Kept banging the **** out of my knee caps though.. brb swollen and bloody.
135
135
225
315 x 10 + shrugs
405 x 6
495 x 5 - extremely slow concentric, lock out and eccentric.
495 x 6 - the same....
315 x ? - even slower
315 x ? - even slower than that.

lat pullover underhand
4 plates x 10
4 plates x 10
6 plates x 10
7 plates x 6
6 plates x 6 + 4
4 plates x 10

V BAR cable row used 2 single handles so I could flare out at the top
can't remember weight... wasn't very high didn't go over 150
6 sets total

wide grip overhand cable row pulldown bar, hands before the bend
105-135 x 10 x 4

DB shrug slow n steady
45 x 10 x 4
65 x 10 x 4

Cable Curl + Tricep Rope super set
warm up 70
100 x 12 / 100 x 12
120 x 12 / 100 x 12
100 x 10 / 100 x 7 + 70 x 6

db curl + db tricep overhead extension
25 x 10 x 7 or so sets each...
did these seated with elbow on inner thigh but ended up using an incline bench as a make shift preacher curl/spider curl setup

uhhhhh I think that's it

oh no

tricep cable under hand + overhand extension ez bar
70 x 10 x 4 sets or so

[nwskier]

Might hip up that spa sounds legit srs.


Having a bit of a carb up meal. 87 G Carbs worth of waffles loaded in syrup and real butter and 1 lb of straw berries.. not sure how much that is worth.

woke up at 205.5.

http://www.scandinave.com/en/whistler/

tell em' you're a local and live in Alpine or employee housing. see if they give you a hookup

and stop being so fukn' strong brah! killer session today as usual

[AirForceV]

http://www.scandinave.com/en/whistler/

tell em' you're a local and live in Alpine or employee housing. see if they give you a hookup

and stop being so fukn' strong brah! killer session today as usual

If I wasn't so broke lol.

Need a job so bad. Down to my last couple hundred bucks lmao... if I knew I wouldn't be working right now I wouldn't have paid in advanced >.>


hardly strong man, felt so weak today.. couldn't even raw grip 405...

[nwskier]

If I wasn't so broke lol.

Need a job so bad. Down to my last couple hundred bucks lmao... if I knew I wouldn't be working right now I wouldn't have paid in advanced >.>


hardly strong man, felt so weak today.. couldn't even raw grip 405...

whatever dude, you always seem to have a session or two like that you feel is 'weak' then bang out 5 reps of 315 like nothing on bench or 405 on squat or some other crazy chit. you got that strength gene no doubt. if you continue cutting to sub-200 I'd be willing to bet you'd do some damage in a PL meet while keeping physique in check