Get Cut-Like-Coleslaw.. [u mirin'?]

[HighFivan]

Legs!

weight= 179.6 post workout

Shake

Barbell Squats
45 x 8
135 x 8
225 x 5
225 x 5
225 x 5
225 x 5

I did the same weight as my last leg day, even though I was supposed to go up to 235 today, but because my rest time was literally halved (women be impatient) I had to work with what i got. Felt rather easy, excited for next leg day.

Walking Lunges
60 x 30 (15/leg)
60 x 30
60 x 30

Ham-Glute Raise
BW x 10
BW x 10
BW x 10
BW x 8

but who was calves? I know...

[HunterMC6]

lift, do you even






woohp

sadmanokay.jpg

Still on that there SS time though so accessory work is just not there yet.




****in women ruing a quality squat day. Better kill 235 next time!

[HighFivan]

Madcow 5x5 + Back Day

decided to follow an actual strength program to help get my sumo deadlift up.

post workout weight: 180.3

dat 5k a day diet

Shake

Sumo Deadlift
200 x 5
220 x 5
240 x 5
260 x 5
280 x 5

I'll post my 13 week plan soon!

Wide Grip Pullup
BW x 15
BW x 15
BW x 13 shorter rest time?
BW x 15

Lat Pulldown Hammer Strength
180 x 10
230 x 10
270 x 10
270 x 8

Wide Grip Barbell Row
135 x 10
145 x 10
155 x 10
175 x 9

Cable Row
130 x 10
160 x 10
180 x 10
200 x 8

Hammer Strength High Row
180 x 10
230 x 10
270 x 10
270 x 10

SingleArm Neutral Grip Lat Pulldown
45 x 15
50 x 15
60 x 12

[NTT91]

mirin' that wide grip pullup endurance.

[HoneyBadger300]

There you, gettin that fat back. Niiiice.

[HunterMC6]

Wow mirin' WGPU volume HF!

[moshvr]

Pretty epic back day man. Lots of good work!

[HighFivan]

mirin' that wide grip pullup endurance.

There you, gettin that fat back. Niiiice.

Wow mirin' WGPU volume HF!

Pretty epic back day man. Lots of good work!

thanks brahs, ya'll are awesome



-----

Chest

post workout weight: 178 hm....

Shake

DB Bench

50 x 20
80 x 5
100 x 9
100 x 8
100 x 7

Incline DB

75 x 10
75 x 8 drop 45 x 8
75 x 8 drop 45 x 6

Dips
BW x 10
45 x 8
90 x 5
115 x 3

Incline Hammer Str

140 x 10
180 x 8
180 x 8
200 x 8
200 x 8
200 x 7

Decline DB

60 x 10 SS pullover 60 x 12
60 x 8 SS pullover 60 x 12
60 x 8 SS pullover 60 x 12

BURNED!

[da2ricky]

awesome workouts dude. Mirin those db presses and pullups

[HoneyBadger300]

I know this kid, went to high school with him.

[HighFivan]

awesome workouts dude. Mirin those db presses and pullups

thanks brah!

I know this kid, went to high school with him.

...wut

prove it!
pics. pics meow.

[HoneyBadger300]

thanks brah!



...wut

prove it!
pics. pics meow.

Delivered.

Am I famous now?

[HighFivan]

Delivered.

Am I famous now?

tehehe. funny things you come across on this website!

[nwskier]

damn nice work on the DB benching and lat pulldowns/pullups!

[HighFivan]

Shoulders/Traps

weight settled back down to 177 somehow.
macros yesterday
C 454
F 115
P 272

normally my carbs are a lot higher, so only hit about 4k cals, but still working on it!

Smith Machine Military Press
135x12
155x8
155x8(+3 forced reps)
175x5(+3 forced reps)


Arnold Press+Upright Row w/ rope attachment and plate (Superset)
-For the upright row, I grab a 45lb plate, and put the rope attachment in one of the outer holes
-First Arnold press, then upright row

45x10
45x12

50x8
70x12

50x8
70x12

50x8
70x12

Face Pulls w/ Rope
65x15
80x15
87.5x12
95x12

Reverse Pec-Deck
110x20
130x8
150x8
170x8
190x8
210x7

Single Arm Lateral Raise
20x15
20x15
20x15
20x15


Shrug machine
-10 sets of 10 reps, alternating sets with ItGoesBothWays, around 30 sec rest
270x10
x10

[gainweightnow]

keep up the good work brah, huge inspiration

[audieswu]

Nice shoulders and trap day brah...Strong macros too.

[BabyOilBrah]

wood husband, strong pressing brah.

[NTT91]

macros look good homie. Surprised you're having trouble gaining weight on that if that's how you're eating consistently.

[HighFivan]

keep up the good work brah, huge inspiration

Nice shoulders and trap day brah...Strong macros too.

wood husband, strong pressing brah.

macros look good homie. Surprised you're having trouble gaining weight on that if that's how you're eating consistently.

thanks guys hahaha

this was one of my more "presentable" macro days. Its been closer to this...



sooo... yeah. i dont know. dat metabolism. dem genetics.

i'll tell you what though,
those carbs and those fats gave me possibly one of the most energetic workouts I've ever experienced, with an incredible pump to boot.

I expected to feel sluggish and bloated. I just felt like my muscles were full and functional!

[HighFivan]

this summer I need to get a solid video camera to make some more vids on a few things i wanted to share

-my thermaband hip warmups
-modified upright row
-sumo deadlift progress and form check
-general progress pics/updates


what other kinds of things would you guys like to see from this log?

[BabyOilBrah]

noodz

[scott_donald]

subscribing...

[da2ricky]

noodz

I didn't want to be the first to post this, thanks BoB

on a more serious note, let see some weighted pullup's!

[HighFivan]

noodz

subscribing...

woohoo. welcome!

I didn't want to be the first to post this, thanks BoB

on a more serious note, let see some weighted pullup's!

lol. I've been switching over to more volume and wider grip bodyweight pullups, but i'll start adding those weighted ones back in. I'd say its about time!

[HighFivan]

Legs Jello

had a real rough morning, wont really go into it, but needless to say it drove me into an early and drawn out leg workout.

post workout weight: 177.8 at 3.3k cals today so far. another 1200 at least planned for the rest of the night.

tentative macros today

C 601
F 129
P 239

Squats Hams to Calves

bar x 10
135 x 5
225 x 5
235 x 5
245 x 5
245 x 5
255 x 3 (1 forced rep)
135 x 10


RDL

135 x 8
225 x 8
315 x 5

Glute Ham Raise

BW x 12
BW x 8
BW x 5

Prone Leg Curl

80 x 12
80 x 12
80 x 12

Walking Lunges

80 x 24 (12/leg)
80 x 24
80 x 24

Leg Extensions

130 x 12
130 x 12
Single Leg

50 x 20/leg
50 x 20

[ItGoesBothWays]

noodz

I can provide.. wait wut?

[da2ricky]

awesome leg work. Seems your ATG squats are getting stronger!

[moshvr]

Great work on dem wheels man

[audieswu]

awesome leg work. Seems your ATG squats are getting stronger!

THIS and that RDL man. That's strong work