Subbed
Congrats on the progress so far, can't wait to be posting my own progress pics!
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04-08-2013, 12:19 PM #721
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04-08-2013, 03:21 PM #722
That's how my gym looks like on weekends and late in the evenings. It's awesome.
5 am? Goddamn.
Thanks for posting, I'm already sold on them, but I like Bret and his articles. The guy has it made..he sits at home surrounded by bikini models working glutes. Talk about living the good life.
I think having to always alternate exercises based on equipment availability would be a drag. I have a newfound respect for you.
Welcome, and thank you! I always enjoy seeing others' progress on this routine, so post away when the moment comes.
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04-09-2013, 04:47 PM #723
Day 235: Apr 9, 2013 D2 / 30 reps
One-arm DB row
[60] x 11 x 3 x 3 x 3 x 3 x 3 x 3 x 3 32 reps
Face pulls
[90] x 12 x 3 x 3 x 3 x 3 x 4 x 3 x 3 34 reps
V-bar pulldowns
[130] x 7 x 3 x 4 x 3 x 3 x 3 x 4 x 3 - 30 reps
Rope hammer curls
[90] x 11 x 3 x 3 x 3 x 4 x 3 x 3 x 3 33 reps
Incline rear delt flyes
[15] x 10 x 4 x 4 x 3 x 3 x 4 x 4 x 3 - 35 reps
V-bar cable rows
[140] x 12 x 3 x 4 x 4 x 3 x 3 x 4 - 34 reps
Kelei curls
[20] x 10 x 3 x 3 x 3 x 4 x 3 x 3 x 3 - 32 reps
Workout time: 1h10
I was really tired today, didn't sleep much last night. Tuesdays are always the same for me, I really need to put my alarm across the room from now on. The right elbow is still bugging me, the DB rows and the pulldowns were the worst. I'm looking forward to D3 tomorrow, my legs have been so sore and the only thing that helps without fail in getting rid of it is a new workout.
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04-09-2013, 09:21 PM #724
- Join Date: Sep 2010
- Location: Santee, California, United States
- Posts: 744
- Rep Power: 4848
Have you ever tried chest supported face pulls ( i know it sounds like chest supported rows but ) I seems when I do face pulls I cheat a bit with leaning into the pulley and when i pull, my whole body pulls towards it, but when I put a 90 degree ( or something similar) bench between me to support my chest, I feel the exercise much more, any thoughts?
Active Duty United States Marine
OEF - 2012-2013
*COUNTRYMIKE APPRECIATION CREW*
Bench-255 D-405x2 S-405
"If you're adding weight to the bar, you are making progress"
-Team Kelei for life-
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04-10-2013, 12:29 AM #725
That's a brilliant idea Adam.... I find myself leaning away from the cable and ending up on an angle which results in me involving my other delts on the movements
I drag my happy rear out of bed at 3am and am at the gym between 3:30 and 4am before I go to work. I have no excuses and I expect none!
11/18/2013 - 360 degree Labrum repair
1/10/2014 - Finally released to PT
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04-10-2013, 05:11 PM #726
I've tried them on the cable machine where I do my close grip rows, but I don't like the fixed angle. I don't really have a chest supported machine of any kind at my gym, and based on what I've played around with involving a bench, it's not all that great because my chest gets too compressed (women problems lol). I like them standing, one foot forward, because I can set the pulley at face level and I can focus more on maintaining upright position which gets the core involved as well. Ideally you want to use a weight that's not that heavy that you have to lean back a ton..and I also find that lessening the lean back for a certain weight is a good measure of progression.
Well, face pulls are a compound movement, they'll target the lateral and the rear delts, and also the upper traps. That's why I do them lol, all my delts need work.
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04-10-2013, 05:21 PM #727
Day 236: Apr 10, 2013 D3 / 30 reps
Front squats
[145] x 9 x 3 x 3 x 3 x 3 x 3 x 3 x 3 30 reps
RDLs
[175] x 12 x 4 x 4 x 3 x 3 x 4 x 3 30 reps
Barbell glute bridges
[285] x 10 x 3 x 3 x 3 x 4 x 3 x 4 30 reps
Back squats
[145] x 10 x 3 x 3 x 3 x 4 x 3 x 4 30 reps
* I FS as much as I BS..granted, I do them last, but still, kinda depressing
Workout time: 1h10
I've been having some discomfort in my hamstring tendons behind the knees (both of them) due to focusing more on hamstrings since around January with GHRs, good mornings, and leg curls, so for the time being I'm going to cut back on the exercises and keep it basic.
I was in such a rush this morning, I forgot to take my food for work which was neatly prepped last night. I went to a store nearby and got some cottage cheese and a meal replacement bar. On the bright side, I don't have to worry about tomorrow's food.
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04-10-2013, 06:05 PM #728
lol my back squat SUCKS in comparison to my FS.
don't worry about it.
Going to hit legs in 30 minutes. 60 reps of FS.. my angus is pepperedThe model for the application of your principles is the boxer rather than the gladiator. The gladiator puts down or takes up the sword he uses, the boxer always has his hands and needs only to clench them into fists.
― Marcus Aurelius, Meditations
"I didn't know anything about bodybuilding I was just doing this for happiness and I don't want to take the happiness away. For me it is meditation, a ritual between my mind and body" -Victor Richards
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04-10-2013, 08:45 PM #729
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04-11-2013, 03:41 PM #730
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04-11-2013, 03:49 PM #731
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04-11-2013, 03:56 PM #732
Day 237: Apr 11, 2013 – D1 / 30 reps
Rope pressdowns
[90] x 14 x 3 x 3 x 3 x 3 x 3 x 3 - 32 reps
*did them first because the bench was taken
Incline DB press
[45] x 8 x 3 x 4 x 3 x 4 x 3 x 3 – 28 reps
Alt DB lateral raises
[25] x 12 x 3 x 3 x 3 x 3 x 3 x 3 x 3 - 33 reps
Cable flyes
[50] x 13 x 3 x 3 x 3 x 4 x 3 x 4 – 32 reps
Abs lying raises
10 x 4 x 3 x 3 - 20 reps
*I'm going to do these on the bench and stop once I get pain in my lower back. Let's see how progress comes along.
Behind the back cable lat raises
[30] x 10 x 3 x 4 x 3 x 3 x 3 x 3 x 3 - 32 reps
Workout time: 55'
Post workout meal: pork roast with potatoes and a boiled egg
And some old food porn I never got around to show you (hopefully it'll bring some appetite back, adam)
Espresso and nougat chocolate cake:
Money shot:
Swiss roll I made for Easter dinner (first time I got the damn thing right, it was a milestone)
Last edited by AD1984; 04-11-2013 at 04:18 PM.
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04-11-2013, 04:03 PM #733
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04-11-2013, 09:53 PM #734
haha sorry was real busy
dude, i <3 front squats now
bothers my calf still but I'm really stubborn especially since my deload is 3 days away but I'm sold on them now.
I don't think I'm ever going to back squat again.
It's no longer cardio and an actual exercise now
I really think it's because of the 10lb plate under my heels.
Just ate.. looked at your food porn
hungry again..
thanks ADThe model for the application of your principles is the boxer rather than the gladiator. The gladiator puts down or takes up the sword he uses, the boxer always has his hands and needs only to clench them into fists.
― Marcus Aurelius, Meditations
"I didn't know anything about bodybuilding I was just doing this for happiness and I don't want to take the happiness away. For me it is meditation, a ritual between my mind and body" -Victor Richards
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04-12-2013, 08:27 AM #735
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04-12-2013, 07:24 PM #736
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04-12-2013, 07:29 PM #737
I'm going to take some time off from the forums, it's becoming too time consuming to keep an online log with both my jobs, and the gym, and everything in between. I want to thank each and every one of you for following my log up until this point. Your support and friendship were a ray of sunshine in the darkest moments (and they've been plenty lol). I'll keep training, rest assured.. Nothing can keep me out of the gym!
Train hard, everyone!
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04-12-2013, 09:35 PM #738The model for the application of your principles is the boxer rather than the gladiator. The gladiator puts down or takes up the sword he uses, the boxer always has his hands and needs only to clench them into fists.
― Marcus Aurelius, Meditations
"I didn't know anything about bodybuilding I was just doing this for happiness and I don't want to take the happiness away. For me it is meditation, a ritual between my mind and body" -Victor Richards
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04-13-2013, 12:17 AM #739
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04-13-2013, 01:55 AM #740
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04-13-2013, 08:11 AM #741
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