Golden Era returns AFV2

[ch3v3ll3]

Lookin jakked as **** in that pic man. All about the delt/chest/trap tie-ins brah.


Your friend is pullin some Phil Heath **** standing that close to the camera.

[ch3v3ll3]

AFV, you like rack pulls or deads better for back development? Been stickin to deads for a while now on my back day as my big movement, but wondering if it'd be beneficial to put racks in there instead, or maybe do deads at beginning and racks at the end. Thoughts?

[AirForceV]

Lookin jakked as **** in that pic man. All about the delt/chest/trap tie-ins brah.


Your friend is pullin some Phil Heath **** standing that close to the camera.

Yeah buddy lmao

AFV, you like rack pulls or deads better for back development? Been stickin to deads for a while now on my back day as my big movement, but wondering if it'd be beneficial to put racks in there instead, or maybe do deads at beginning and racks at the end. Thoughts?

I love rack pulls because of the heavy ass weight and the ability to just go HAM on the LOCK OUT. I shrug/row/pop my back as hard as I can when I rack pull now. Makes my lats feel hooge I really think they work wonders lol.

Deads are good for entire posterior chain but I think rack pulls are most beneficial for mass gains.


Also they are a hell of a lot less stressful and like 0 risk of injury compared to sketchy ass deadlift pulls

[shaunicus]

Isn't that what they're for? heueh

did some light chest/back work


DB Incline press - DB to chest. Twist at the top
25
45
65
80
100 x 10
100 x 10
100 x 10
100 x 10

Machine iso wide grip
45 x 10
90 x 10
90 x 10
90 x 10
90 x 10

Smith incline guillotine press
90 x 20
180 x 12
180 x 10
180 x 10
140 x 10
140 x 10
90 x 20 extremely wide grip
90 x 30 , 20 , 10 wide grip, varying ranges of motion.

lat pulldown narrow to wide grip through sets. "dead hang", bar to bottom of chest.
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

DB lat pull over
50 x 10
100 x 10
100 x 9
100 x 10
80 x 10
80 x 10

machine iso low row
45 x 10
90 x 10
135 x 10
180 x 10
90 x 10

seated db scapula shrug
45 x 20
45 x 20
45 x 15
45 x 15

db rear delt/trap fly
20 x 20
20 x 20
20 x 15


found a pic from Saturday night



me on da right. was fukin bombed/10

tfw when your buddy is 6'2 and 250 lbs.

haha brah did u have ur shirt off near the end of the night? if so pretty sure saw fridge back while I went to get water lulz

[AirForceV]

haha brah did u have ur shirt off near the end of the night? if so pretty sure saw fridge back while I went to get water lulz

Nah, had my tank top on for like 20 minutes, rest of the time I had a light blue t shirt on lol.

There were a few jacked brahs there tho.

[tontyx]

Solid Lifts Brah. Did you start with body building splits right from the beginning (3.5 years back) and work up your lifts using Body Building routines?
What method did you use for progression in lifts.

[AirForceV]

Solid Lifts Brah. Did you start with body building splits right from the beginning (3.5 years back) and work up your lifts using Body Building routines?
What method did you use for progression in lifts.

Never used a "routine". But yeah as soon as I started it was just tons of trial and error trying different training philosophies. The one I use now is called **** Mix. Seems to be working. Everything twice a week, go with the flow. I don't really believe in any other way. I kinda lol at those power lifting things. Sure they probably work but the amount of work and thought put into it is is mind blowing, and if you miss a day or you wanna take a break for a few days you're ****ed.. Leads to stress and over training (which can happen.. as much as I don't quite believe in over training per-say, stressing tendons out does happen and quite easily lead to injury)


Did some legs and delts by my self. I miss training alone... just get lost in the **** and train for hours. Was at the gym for 3.5 hours.

can't really re-call exact sets/reps.. will just wing it. not like I do random rep counts anyway.


Machine Squat ATG touch pins.
0 x 12
45 x 12
90 x 12
135 x 12
180 x 10
180 x 8
~~~~~ just to par/sweet spot for quads
135 x 15
135 x 20
135 x 15

Barbell Stiff leg
95 x 12
95 x 12
95 x 12

Jefferson Squat really like this.. hard as ****. each rep count is x 2 due to switching feet positions.
95 x 10 Per side
95 x 10 per side
95 x 12 per side
95 x 12 per side

Ham Curl iso
60 x 20
80 x 20
80 x 20
100 x 12
70 x 15

Quad extension iso
60 x 10
80 x 10
100 x 10
130 x 10
130 x 10
130 x 10

Standing calf
150
150
250
270

donkey calf
1/4 stack x 4 sets

few more standing calf

Tibialus work
30lbs x 4 sets

Behind neck military press Smith. Shoulder felt 10/10. All sets done as low as I can go with certain weight. 190 was just above ears, 150 was at ears, everything else was deeper..
0 x 10
50 x 15
100 x 12
140 x 12
190 x 7
140 x 12
140 x 12
100 x 10 - touch neck..
100 x 10 - touch neck
100 x 15 - lower portion of movement - 100 x 15 top portion
50 x no idea
may have done another set... yeah I did. 50 x 5 pause reps on neck/traps.

DB lateral
20 x 20 x 5 sets

DB full front raise pop lats out
20 x 10 x 3 sets

cable face pull
6 sets of 12.. varying weight.. up to 80 lbs? I dunno.

rear delt fly machine up right as possible.
150 x 15
150 x 15
150 x 12
150 x 10 / 70 x 10

DB rear delt row
35 x 20 x 5 sets

DB 1 arm standing lateral/rear delt fly
35 x 20 x 2 sets

Machine lateral
80 x 20
80 x 20
80 x 20
50 x 20

[ch3v3ll3]

lmfao at 3.5 hour gym time. Captain Insano work.

Hear ya on the programs bud. I'll occassionally throw in a scheme like 5/3/1 or whatever, but I really dont think that's the way to do things these days. Feel like I wasted most of my training years doing Madcow and strength-oriented work.

[AirForceV]

lmfao at 3.5 hour gym time. Captain Insano work.

Hear ya on the programs bud. I'll occassionally throw in a scheme like 5/3/1 or whatever, but I really dont think that's the way to do things these days. Feel like I wasted most of my training years doing Madcow and strength-oriented work.

Haha, barely felt like it!

It's all a learning experience. But yes I am glad I never got caught up with strength programs and have always been a "body builder" at heart. Only now I am finally starting to look the part The first few years of training for a lot of guys are seen as a waste of time unless they have mentors/coaches. I think flying solo and learning on your own is much better and you understand a lot more, it just takes longer to get there. Part of having a journal on here is to track my idioms of training and help others quicken their paces so they don't have to waste their time doing useless **** that I did.

I think every month I have at-least one new "training approach"

[ch3v3ll3]

Haha, barely felt like it!

It's all a learning experience. But yes I am glad I never got caught up with strength programs and have always been a "body builder" at heart. Only now I am finally starting to look the part The first few years of training for a lot of guys are seen as a waste of time unless they have mentors/coaches. I think flying solo and learning on your own is much better and you understand a lot more, it just takes longer to get there. Part of having a journal on here is to track my idioms of training and help others quicken their paces so they don't have to waste their time doing useless **** that I did.

I think every month I have at-least one new "training approach"

Yea hear that. Unfortunately I started out on a strength-focused forum and so bbing splits were shat on. Six months of my last bulk was spent doing bbing training and it seemed like more progress was had then than years of strength training actualized lol.

[AirForceV]

Yea hear that. Unfortunately I started out on a strength-focused forum and so bbing splits were shat on. Six months of my last bulk was spent doing bbing training and it seemed like more progress was had then than years of strength training actualized lol.

Hahah probably!

Doing body building splits etc will still yield strength gains. It's not like you are training the muscle and it's strictly hypertrophy, you are learning to fire what you got more effectively and control the **** out of the weight. To say body building splits are useless is a bit of a joke Tons of body builders do power lifting for ****s and giggles and vice versa... It's when you pick 1 and only 1 you get ****ed IMO. (like those programs)

[nwskier]

looking wide as phuck. kick ass volume too as usual. definitely achieved dat official beast status

[fittofattofit]

3.5 hour session .. you and Zack. I can't imagine being in the gym that long but it looks like you kept up the volume to the end. Your approach to training has worked .. all that BB hypertrophy type training and you're as strong as any PL anyway. No need to programme!

[tontyx]

I am just a beginner Brah, so I know no better. Still confused. After my initial progress, everything pretty much stalled after about 6 months of Body Building. Then someone suggested starting starting strength to first get a "solid foundation" to build my body on. I have gained more fat, but I have also gained about 2 KG in muscles now in about 10 weeks of 5X5. Good thing is that I have gained about 60 lbs on my squat, and back is pretty solid now.

Not sure if I am on the wrong track, but I would like to be able to bench 2.5 plates on the 5X5 so that I lift decently on my BB split.
I also loved the 6 day split.. I was doing something like Chest/Bicep, Back/Tri, Leg Shoulder- Repeat. I recovered just fine and my body looked more lean, but I just couldn't progress on the lifts, specially on Bench, which is why I switched to a beginner strength training.

Sadly though, my Bench is still bad, or even worse, because I used to Bench a lot more during my 6 day split hahaha (Twice a week, and 3 exercises Incline, Flat and Decline- With a mix of Barbell and DB...

I don't know Bro.. Beginner's life is so confusing lol.

Have you seen the Allpro Beginner Program here ( http://forum.bodybuilding.com/showth...hp?t=147447933)

Please give me some suggestions.

I would like to be strong as a Power Lifter and look like a Body Builder lol

I am 34. 5 10, now 205 lbs. I was about 208-209 when I started out last year in May 2012
I did a 6 day circuit training and cardio and went down to 187

Now I am back to 205 after doing SS with a Caloric surplus.

My 5 RM on the Squat is 285, Bench is 175 , Shoulder press 110, 180 on the Pendlay Row

What do you suggest? I am open for anything. And You obviously are very strong and the Aesthetics is awesome.

[kratosbrah]

Jefferson squats are a mother****er, I did some jeffersons followed by some high rep bb lunges a few weeks ago, hurt so good.

[JRemix]

I agree, hitting muscle groups twice a week = win for mass gains and strength increases quicker.

I don't run any powerlifting schemes either but I do low rep work (3-5 reps) on squat/bench one time a week and I only do deadlifts in the 3-5 rep range. Everything else is bodybuilding

[tontyx]

I agree, hitting muscle groups twice a week = win for mass gains and strength increases quicker.

I don't run any powerlifting schemes either but I do low rep work (3-5 reps) on squat/bench one time a week and I only do deadlifts in the 3-5 rep range. Everything else is bodybuilding

If you hit it twice a week, do you mean you hit them ow Rep High Intensity once and then a higher rep the other time in the week?

[ch3v3ll3]

I am just a beginner Brah, so I know no better. Still confused. After my initial progress, everything pretty much stalled after about 6 months of Body Building. Then someone suggested starting starting strength to first get a "solid foundation" to build my body on. I have gained more fat, but I have also gained about 2 KG in muscles now in about 10 weeks of 5X5. Good thing is that I have gained about 60 lbs on my squat, and back is pretty solid now.

Not sure if I am on the wrong track, but I would like to be able to bench 2.5 plates on the 5X5 so that I lift decently on my BB split.
I also loved the 6 day split.. I was doing something like Chest/Bicep, Back/Tri, Leg Shoulder- Repeat. I recovered just fine and my body looked more lean, but I just couldn't progress on the lifts, specially on Bench, which is why I switched to a beginner strength training.

Sadly though, my Bench is still bad, or even worse, because I used to Bench a lot more during my 6 day split hahaha (Twice a week, and 3 exercises Incline, Flat and Decline- With a mix of Barbell and DB...

I don't know Bro.. Beginner's life is so confusing lol.

Have you seen the Allpro Beginner Program here ( http://forum.bodybuilding.com/showth...hp?t=147447933)

Please give me some suggestions.

I would like to be strong as a Power Lifter and look like a Body Builder lol

I am 34. 5 10, now 205 lbs. I was about 208-209 when I started out last year in May 2012
I did a 6 day circuit training and cardio and went down to 187

Now I am back to 205 after doing SS with a Caloric surplus.

My 5 RM on the Squat is 285, Bench is 175 , Shoulder press 110, 180 on the Pendlay Row

What do you suggest? I am open for anything. And You obviously are very strong and the Aesthetics is awesome.

I'm def not AFV, but I did not actualize a ton of mass gain on Madcow 5x5. Gained some solid glute and trap mass and perhaps some shoulders but that was about it. I took my squat from a ****ty half-rep 225 to a deep 300x3 on that program too. Bench went from an assisted 225 to 235x4. I just don't think it's that great of a program for size gains and I ran it in a strong surplus with additional arm work in the form of chins and dips.

There's def no reason why you can't focus on strength gains on a more traditional split. Guys like Matt Ogus, Chris Lavado, and Chris Jones split their programming up heavily (p/p/l and 4-5 day split) and move a ton of weight. One of the strongest guys I know does a 4-day of bench/squat/dead/military.

From personal experience, I am just not a fan of full-body and to an extent even upper/lowers for size gains. Allpro's routine throws in too much in each session. Upper/lowers you'll generally be too wiped from push/pull work to give your arms much of a stimulus (why my arms still suck). Yea more frequency is better IMO if you can manage to hit all bodyparts with intensity while still achieving solid frequency. Seems like the legs/push/pull split is favored for that.

Sorry to threadjack, AFV.

[JRemix]

If you hit it twice a week, do you mean you hit them ow Rep High Intensity once and then a higher rep the other time in the week?

For Squats and Bench, I have one low-rep heavy weight day and one day for slightly higher reps (6-10 instead of 3-5). For everything else, (excluding deadlifts) I am working in the 6-12 rep range. For some arm work I do 12-15 reps.

So I do a bit of low rep heavy work on the 3 main lifts but everything else is heavy but training for hypertrophy and not for strength. Strength is 3-5 reps. One entire heavy day of 3-5 rep work on all of your lifts is not necessary for bodybuilding.

6-8 reps, 6-10 reps, 10-12 reps....all of them are good for hypertrophy.

[AirForceV]

looking wide as phuck. kick ass volume too as usual. definitely achieved dat official beast status

Thanks brah

3.5 hour session .. you and Zack. I can't imagine being in the gym that long but it looks like you kept up the volume to the end. Your approach to training has worked .. all that BB hypertrophy type training and you're as strong as any PL anyway. No need to programme!

Yeah when you got nothing really going on it's a good place to lose your mind in! lol

I wish! my squat sucks still. Too many little problems.

I am just a beginner Brah, so I know no better. Still confused. After my initial progress, everything pretty much stalled after about 6 months of Body Building. Then someone suggested starting starting strength to first get a "solid foundation" to build my body on. I have gained more fat, but I have also gained about 2 KG in muscles now in about 10 weeks of 5X5. Good thing is that I have gained about 60 lbs on my squat, and back is pretty solid now.

Not sure if I am on the wrong track, but I would like to be able to bench 2.5 plates on the 5X5 so that I lift decently on my BB split.
I also loved the 6 day split.. I was doing something like Chest/Bicep, Back/Tri, Leg Shoulder- Repeat. I recovered just fine and my body looked more lean, but I just couldn't progress on the lifts, specially on Bench, which is why I switched to a beginner strength training.

Sadly though, my Bench is still bad, or even worse, because I used to Bench a lot more during my 6 day split hahaha (Twice a week, and 3 exercises Incline, Flat and Decline- With a mix of Barbell and DB...

I don't know Bro.. Beginner's life is so confusing lol.

Have you seen the Allpro Beginner Program here ( http://forum.bodybuilding.com/showth...hp?t=147447933)

Please give me some suggestions.

I would like to be strong as a Power Lifter and look like a Body Builder lol

I am 34. 5 10, now 205 lbs. I was about 208-209 when I started out last year in May 2012
I did a 6 day circuit training and cardio and went down to 187

Now I am back to 205 after doing SS with a Caloric surplus.

My 5 RM on the Squat is 285, Bench is 175 , Shoulder press 110, 180 on the Pendlay Row

What do you suggest? I am open for anything. And You obviously are very strong and the Aesthetics is awesome.

Your 6 day split is practically identical to how I train now. Altho some days the "Arms" are switched around, ditched or combined.

For my lifts, yes agreed. Most of my lifts do not progress if I keep them at a "bodybuilding" rep/set range. If you scroll through a couple work outs you'll see certain exercises get special attention for lifting increases. Squats, Incline Dumbbell. Basically the only 2 I really care about right now lol.

Didn't mention a lot about your diet, only that you ran a surplus doing starting strength. Very hard to get stronger/bigger when you are eating at maintenance/caloric deficit. This is probably your biggest problem, you can't out train a poor diet (not saying it's poor, but not enough will screw up your goals! I know because I always screw up my diet.. I rely heavily on liquid cals and junk food to reach my caloric goals)

It's apparent that when you ran a 6 day split + cardio you leaned out by 15LBS and your strength would have dipped quite a bit. It's a lot of work, plus if you aren't pounding back the cals you'll shrink !

Have you ever suggested doing some kind of burst training program that wasn't 1 or the other? (strength, hypertrophy) but simply cycling through both within a short time? Say 4 weeks of strength training - 4 weeks hypertrophy - 4 weeks strength ETC ETC. Keeping all your exercises the same but changing your REP/SET/REST times. On squats you would be training in the 3 working set x 5 rep range with maybe 4-5 minutes rest. But on hypertrophy split it would be bumped up to 4 sets of 10 with only 60 seconds of rest.

You could still do this as a 6 day split. Or a 4 day "upper. lower . off . upper lower . off repeat " type deal.

Jefferson squats are a mother****er, I did some jeffersons followed by some high rep bb lunges a few weeks ago, hurt so good.

I'm easing back into squatting. Got some bad shin splits or some chit from deading/rack pulling. These jeffersons at low weight are hard as ****. Feels awesome tho, opens up dat dere hip. Gonna implement these into every work out lol.

I agree, hitting muscle groups twice a week = win for mass gains and strength increases quicker.

I don't run any powerlifting schemes either but I do low rep work (3-5 reps) on squat/bench one time a week and I only do deadlifts in the 3-5 rep range. Everything else is bodybuilding

Yeah that's a solid approach IMO. That's how I lift occasionally.

If you hit it twice a week, do you mean you hit them ow Rep High Intensity once and then a higher rep the other time in the week?

For me it strictly depends on I feel that day. This is why I do not really believe in programs (keep a schedule) but training by intuition/feel.. Might not be strict enough to warrant real strength gains but I don't really care that much about lifting #s.. haha

I'm def not AFV, but I did not actualize a ton of mass gain on Madcow 5x5. Gained some solid glute and trap mass and perhaps some shoulders but that was about it. I took my squat from a ****ty half-rep 225 to a deep 300x3 on that program too. Bench went from an assisted 225 to 235x4. I just don't think it's that great of a program for size gains and I ran it in a strong surplus with additional arm work in the form of chins and dips.

There's def no reason why you can't focus on strength gains on a more traditional split. Guys like Matt Ogus, Chris Lavado, and Chris Jones split their programming up heavily (p/p/l and 4-5 day split) and move a ton of weight. One of the strongest guys I know does a 4-day of bench/squat/dead/military.

From personal experience, I am just not a fan of full-body and to an extent even upper/lowers for size gains. Allpro's routine throws in too much in each session. Upper/lowers you'll generally be too wiped from push/pull work to give your arms much of a stimulus (why my arms still suck). Yea more frequency is better IMO if you can manage to hit all bodyparts with intensity while still achieving solid frequency. Seems like the legs/push/pull split is favored for that.

Sorry to threadjack, AFV.

Liftin and squattin heavy will blow the traps n angus up for sure lol

For Squats and Bench, I have one low-rep heavy weight day and one day for slightly higher reps (6-10 instead of 3-5). For everything else, (excluding deadlifts) I am working in the 6-12 rep range. For some arm work I do 12-15 reps.

So I do a bit of low rep heavy work on the 3 main lifts but everything else is heavy but training for hypertrophy and not for strength. Strength is 3-5 reps. One entire heavy day of 3-5 rep work on all of your lifts is not necessary for bodybuilding.

6-8 reps, 6-10 reps, 10-12 reps....all of them are good for hypertrophy.

Pretty much this haha.

Moving weight will produce strength and size. Just takes longer. Mixing them up in through the work outs keeps it interesting and fun. I think that's what is most important.

[adamsz]

Lol bodybuilding...

Lookin fukin massive in that last club pic. Would trade in my strength "achievements" to look like that, sshhhiieeettttt.

[nwskier]

What I love about this thread is there is absolutely no bull**** or lack of motivation. just results and fuking sick numbers. hard not to be motivated.

^ need to get Zach up to Vancouver for a session! (or vice versa in Portland). you brahs are too close (Amtrak/Via Rail is like $40 each way from Van-PDX!)

I'll be in Seattle sometime summer/fall (hopefully) if this lady thing pans out [#fingerscrossed]

[ch3v3ll3]

What I love about this thread is there is absolutely no bull**** or lack of motivation. just results and fuking sick numbers. hard not to be motivated.

^ need to get Zach up to Vancouver for a session! (or vice versa in Portland). you brahs are too close (Amtrak/Via Rail is like $40 each way from Van-PDX!)

I'll be in Seattle sometime summer/fall (hopefully) if this lady thing pans out [#fingerscrossed]

x2. Youtube channel would be GOLD.

[JRemix]

I also use lots of junk food for bulking. Sour patch candy, nutella+pb sammiches, burgers, DQ Blizzards, Reeses Pieces, Lots of chocolate milk, fresh burritos, chips+guacamole and pop tarts are staples in my diet. I eat lots of normal healthy carbs too but I am not afraid to get a good portion of my carbs from 'junk' food if I am meeting my protein goal + I am not eating too much fat in grams.

I probably wouldn't eat as much if I didn't include some high calorie junk foods into my diet.

[AirForceV]

Lol bodybuilding...

Lookin fukin massive in that last club pic. Would trade in my strength "achievements" to look like that, sshhhiieeettttt.

lol, power lifting or not it's smart to incorporate higher rep work for tendon health sake. They love the high rep ****.

What I love about this thread is there is absolutely no bull**** or lack of motivation. just results and fuking sick numbers. hard not to be motivated.

^ need to get Zach up to Vancouver for a session! (or vice versa in Portland). you brahs are too close (Amtrak/Via Rail is like $40 each way from Van-PDX!)

I'll be in Seattle sometime summer/fall (hopefully) if this lady thing pans out [#fingerscrossed]

Is it actually only 40 bucks? Hmm interdasting. Would need my pass port... haven't ever left Canada lol.

x2. Youtube channel would be GOLD.

I'm too boring and not talkative I couldn't talk to a camera for the life of me.. lmao

I also use lots of junk food for bulking. Sour patch candy, nutella+pb sammiches, A&W burgers, DQ Blizzards, Reeses Pieces, Lots of chocolate milk, fresh burritos, chips+guacamole and pop tarts are staples in my diet. I eat lots of normal healthy carbs too but I am not afraid to get a good portion of my carbs from 'junk' food if I am meeting my protein goal + I am not eating too much fat in grams.

I probably wouldn't eat as much if I didn't include some high calorie junk foods into my diet.

Yea brah. People are lying when they say they bulk up on "clean" foods. I'm a sucker for mcdonalds lmao.. post work out 3500-4000 calorie meal/10


Eating DQ double cheese burgers and a milk shake right now.

hit up some chest today.


Chest solo training.

Incline DB few mins between each set
20 x 30
45 x 20
60 x 15
90 x 8
120 x 9
135 x 9
135 x 8
135 x 7
135 x 7 - some random guy helped me on the last rep, I was sitting there like 2-3 inches away from lock out for a good 5 seconds.. hahahahah
~~~~~~
short break incline
95 x 10 twist
95 x 7 twist
95 x 7 twist.

Smith Incline Low incline, suicide grip. Low rest
90 x 20
180 x 8
180 x 9.5
180 x 7
180 x 7
90 x 15
90 x 10

Iso Wide grip
45 x 25
90 x 20+
90 x 20
90 x 15
45 x 15
45 x 10

Standing iron cross (standing "upwards fly" across the body... not sure what the real name is lulz)
25 x 10
25 x 10
25 x 10
25 x 10

shot the **** with an older guy at the gym for a bit..

Close grip bench press
135 x 20
185 x 12
185 x 10
185 x 12
185 x 12
185 x 10
185 x 11

Tricep rope standing upright
50 x 20
110 x 20
110 x 20
110 x ?
110 x ?
110 x ? + 60 x 20
60 x 10

single arm cable extension
30 x 20
30 x 15
30 x 15

bench dip
15
13
12
12

Seated (unsupported) DB curl
45 x 10
65 x 5 + 4 hammers
65 x 7 + 4 hammers
65 x 9 - 1 side at a time.. did not alternate

Standing EZ curl bar to face
70 x 15
70 x 15
90 x 10
90 x 10
70 x 12 wide
70 x 12 wide

machine 1 arm curl
80 x 10
80 x 10
80 x 10
50 x 10



I trained yesterday but nothing worth posting, did some arms and some back work. trained a friend of mine instead then went out for drinks lulz.

[fittofattofit]

Is it actually only 40 bucks? Hmm interdasting. Would need my pass port... haven't ever left Canada lol.

I can't believe you wouldn't have crossed the border! Seattle is so close and Calfornia and Nevada are easy flights ...
Zack's a different story though ... wasn't he deported or something and can't cross for a few years? (it's a vague recollection but it sounds like a good story )

Good discussion above about lifting and eating as well -- I grew up where the only info was the sh!t from Weider mags and all the role models were roiled to the gills.
I like the way you train and eat but it does help to have a lot of flexibility in your time so you can get those super volume sessions in
Any word on the job front?

And a typical huge session above: One or two heavy principal exs for middle reps, then a load of high rep 'accessory' type lifts. It looked like another couple of hours lifting

[adamsz]

I can't believe you wouldn't have crossed the border! Seattle is so close and Calfornia and Nevada are easy flights ...
Zack's a different story though ... wasn't he deported or something and can't cross for a few years? (it's a vague recollection but it sounds like a good story )

hahaha no I was never deported from Canada. Although once in HS my buddy was. A bunch of people went on a trip to whistler through the school (I didn't go) and he got caught trying to sell weed in Canada or some retarded chit like that lmao. He was never the brightest...

But yeah I can't go to Canada for at least a couple more months. I'm a convicted felon and Canada doesn't allow us bad folk across the border lol. In June I can get the felony expunged though, but I don't know how long that process takes (fukin court chit here takes forever).

[AirForceV]

Felon gonna felon.


Yeah it was a couple hours lol.

Was supposed to have an interview today but it was rescheduled for tomorrow.

Bought a dress shirt for it, but it's tight as ****. fml... no 2xls

inb4 it works to my advantage (personal training job lol)

[fittofattofit]

Felon gonna felon.


Yeah it was a couple hours lol.

Was supposed to have an interview today but it was rescheduled for tomorrow.

Bought a dress shirt for it, but it's tight as ****. fml... no 2xls

inb4 it works to my advantage (personal training job lol)

[ch3v3ll3]

hahaha no I was never deported from Canada. Although once in HS my buddy was. A bunch of people went on a trip to whistler through the school (I didn't go) and he got caught trying to sell weed in Canada or some retarded chit like that lmao. He was never the brightest...

But yeah I can't go to Canada for at least a couple more months. I'm a convicted felon and Canada doesn't allow us bad folk across the border lol. In June I can get the felony expunged though, but I don't know how long that process takes (fukin court chit here takes forever).

Lol, can we get a story now? I imagine being a felon sucks b/c of the instant judgment you get for jobs, etc.