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Thread: Yowhattapfatso does the Madcow
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04-05-2014, 06:04 PM #1021
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04-09-2014, 07:53 AM #1022
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04-17-2014, 09:40 PM #1023
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04-18-2014, 05:16 PM #1024
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04-18-2014, 05:27 PM #1025
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04-18-2014, 06:59 PM #1026
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04-18-2014, 07:51 PM #1027
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04-18-2014, 08:28 PM #1028
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04-19-2014, 10:33 PM #1029
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04-20-2014, 07:00 AM #1030
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04-20-2014, 12:10 PM #1031
- Join Date: May 2009
- Location: California, United States
- Posts: 1,780
- Rep Power: 12750
I'm on a cut and 100% natty (no multi-vit, fish oils, wraps, belt, etc). pretty much just coffee and olympic shoes for squats
my workouts look like complete dogchit
ive been logging my workouts here http://thesquatrack.com/profile/mustacheride idk if it's public though
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04-20-2014, 03:04 PM #1032
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04-21-2014, 05:56 AM #1033
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04-21-2014, 05:20 PM #1034
- Join Date: May 2009
- Location: California, United States
- Posts: 1,780
- Rep Power: 12750
mon 4/21/14
1 cup coffee, 1 mtn dew kickstart
Wide Grip Bench Press
135 lbs x 20 reps
205 lbs x 10 reps
Wide Grip Paused Bench Press
185 lbs x 5 reps
205 lbs x 8 reps
205 lbs x 8 reps
Conventional Deadlift
135 lbs x 3 reps
225 lbs x 3 reps
315 lbs x 2 reps
405 lbs x 1 reps
455 lbs x 1 reps
495 lbs x 1 reps
405 lbs x 10 reps
315 lbs x 10 reps
strapped up on 405 for reps. 315 mixed grip.
Power Clean
225 lbs x 1 reps
135 lbs x 1 reps
pc into 225x5 fsquat. next set pc into 135x10 ohp
Front Squat
225 lbs x 5 reps
Overhead Press
135 lbs x 10 reps
Cable Hammer Curls
90 lbs x 12 reps
90 lbs x 12 reps
90 lbs x 12 reps
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04-21-2014, 05:29 PM #1035
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04-21-2014, 05:39 PM #1036
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04-22-2014, 03:03 PM #1037
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04-22-2014, 06:57 PM #1038
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04-22-2014, 07:08 PM #1039
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04-22-2014, 07:20 PM #1040
BTW http://forum.bodybuilding.com/showth...hp?t=161503893
I wouldnt mind kicking yours and Revs ass in this. Dont know what your plans are for cutting/bulking/being a bitch but Im calling both of you out|~| EXTREME PULL UPS CREW |~|
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04-22-2014, 07:54 PM #1041
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04-22-2014, 08:13 PM #1042
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04-23-2014, 01:28 AM #1043
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04-23-2014, 06:13 AM #1044
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04-23-2014, 08:20 AM #1045
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04-23-2014, 09:37 AM #1046
- Join Date: Apr 2009
- Location: Orange Park, Florida, United States
- Posts: 4,762
- Rep Power: 92061
These dual conversations are killing me lol
In case it's an additional question:
I run 3-6.5 miles fasted every day
My GVT workout is:
10x10 DB Decline Bench w/80s, 60-90s rest in between
10x10 Chin ups with 10 lb weight, 60-90s rest in between
3x10 Incline Bench
3x10 Seated Row
3x10 Superset Incline Hammer Curls and Full ROM Shrugs
3x10 Superset tris and chest flies (db or cables)
3x10 Lying Rear delt lateral raises
3x10 Seated Lateral raises
9x10 Weighted ab-ductor (rotation of 3x10 straight, 3x10 left oblique, 3x10 right oblique)
My 5x5 workout is:
Bench ramps from 185 up to 245x5
Weighted chin ups (belt +45 plate)
Squats and calf raises (machine)
3x10 Incline Bench
3x10 Seated Row
3x10 Superset Incline Hammer Curls and Full ROM Shrugs
3x10 Superset tris and chest flies (db or cables)
3x10 Bent over lateral raises
3x10 Seated Lateral raises
9x10 Weighted ab-ductor (rotation of 3x10 straight, 3x10 left oblique, 3x10 right oblique)
^ +some mild variation (swapping diff workouts for similar muscle group workouts)
I follow up weights with 20 mins of step machine HIIT (fat burner program at level 15)
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04-23-2014, 01:54 PM #1047
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04-23-2014, 02:03 PM #1048
- Join Date: May 2009
- Location: California, United States
- Posts: 1,780
- Rep Power: 12750
weds 4/23/14
2 scoop C4
High-bar Squat
135 lbs x 3 reps
225 lbs x 1 reps
275 lbs x 1 reps
315 lbs x 1 reps
back still fatigued from monday's deadlift, fuk.
Front Squat
275 lbs x 1 reps
275 lbs x 8 reps (REP PR around 8.5 RPE)
followed by some leg presses.
Dumbbell Seated Press
45 lbs x 8 reps
65 lbs x 10 reps
70 lbs x 5 reps
75 lbs x 5 reps
80 lbs x 5 reps
90 lbs x 0 reps
80 lbs x 7 reps
80 lbs x 7 reps
80 lbs x 7 reps
misgrooved the initial push and had some miscommunication with my spotter. ditched him and worked with 80's.
Workout notes:
not logged: machine hammer curls, rope hammer curls, face pulls, machine lateral raises.
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04-23-2014, 02:28 PM #1049
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04-23-2014, 02:56 PM #1050
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