Wade's Lean EFX Refined log

[bigwade800]

I am wiped out. Friday night was wrestling practice and then getting gear together for the meet. All day Saturday in the chair at the meet and off to Alabama for Mom in laws B-day.

Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15
Pull down: 50x20
Side band rotator: 2x15

Bench press
45x15x2
95x15
135x8
225x3
275x3
315x1-paused
365x3-paused
375x3-paused
380x3-not what I did 3 weeks ago but, I got the work in.

Bamboo bar-comp grip, flat back and flat feet
35 and 10 lb KB-15 reps, 10 count hold, 10 reps
3 sets

DB flat press
25x35
50x25-2 sets

Plate loaded nuetral grip pull down
100x15
150x12
160x12
170x12
Wide grip seated row
250x12

Hammer strength shrug-static hold
230x12
255x12
280x12
300x12
320x12

DB front raise
15x15

Hammer curl
15x15

I'm shot, way out of time and have to get to work, calling it a day

[bigwade800]

Close stance: 55x5
145x3
235x2-belt
325x2
415x1
475x2-5 sets, set 3 both reps paused in the hole.

[bigwade800]

Ok, meal #2 today

3 turkey brats
mixed greens plain, no dressing
raw cucumber

3 Lean OUt
Thermogenic
3 Joint Care
C
Zinc
Bellalean
Pommegranite
Hawthorn Berry
Coral Calcium
B-12

[yakuzastyle]

Great vids to the log.

and the numbers you put up..just WOW!

[Raigs]

Great vids to the log.

and the numbers you put up..just WOW!

This!

[bigwade800]

Recumbent Bike: intervals, 20 minutes, 70 rpms 45 seconds to 90-100 rpms 15 seconds...bah, sucked

Pull down/hammer shrug/seated crunch
50x20/140x20/70x25
100x15/140x20/80x25
100x15/140x20/90x25
100x15/140x20/100x25

Face pull/rear delt on pec dec/hammer seated crunch
45x15/20x15/90x20-3 cycles

Straight-arm pull down/standing toe raise/upright row/side bend
50x15/bwtx25/45x15/25x20
50x15/bwtx25/50x15/40x15

Standing press/close stance squat
20Kx8/5

Snatch
40Kx1+3 Oh squats+ 2 more snatches
40Kx1
60Kx1x2
60Kx1x2
80Kx1

That was it

[bigwade800]

Meal #1

5-boiled eggs

Meal #2

Grilled chicken breast
Raw cucumber

[bigwade800]

meal #3

Can of tuna
can of chicken
Raw spinach
Raw cucumber

[Raigs]

Haha your session was huge tons of reps!

Meals sound yummy....

[ganutrition]

You are seriously going DEEEEEEP on those squats. Impressive to say the least.

[bigwade800]

Meal #4-currently consuming...

Grilled chicken breast
Mixed Spring Greens

[bigwade800]

Side raise: 5x15, 8x15
Hammer curl: 8x15, 12x15, 15x15
Side band rotator: 2x15
Hammer shrug: 140x20

Decline-pinky on the ring grip
45x50
135x8
225x5
315x3
405x2
then had hand off problems twice...stopped
500x6-stopped with decline. I was too pissy this morning to do anymore

Pull down
100x15
150x12x3

Rear delt on pec dec
40x12x3

Hammer curl
25x15
30x12

Hammer shrug-light static hold
280x12x2

Abs
90x20x4

Called it a day

[bigwade800]

Plate loaded leg extension
50x25
75x15
100x15
Hammer strength seated leg curl
45x15
55x15
65x15
Plate loaded neutral grip pull down
50x20
100x15x2
Hammer strength shrug
140x20x2
Reverse hyper
100x10
170x10

Front squat
55x5x2
145x3
235x2
325x1-loose belt
365x2x5 sets

Trap bar
255x1
345x1
435x1
540x3x3 sets

From the floor-conventional, hook grip
315x1
335x1
425x1
500x1-10 singles, no belt

2x10-2" block pull, straps and belt
290x1
380x1
470x1
550x3

Hammer strength seated crunch
90x20x3

Hammer strength shrug
140x20-I was just standing there, so...3 sets supered with abs

Way out of time, called it a day

[bigwade800]

[bigwade800]

Recumbent Bike: 30 minutes

Pull down/hammer shrug/seated crunch
50x20/140x20/80x20
100x15/140x20/80x20-3 cycles

Face pull/rear dlet on pec dec/hammer seated crunch
40x15/20x15/90x20-3 cycles

Straight-arm pull down/upright row/bench crunch
50x15/45x15/45x20-3 cycles

12" log
Clean and press: 10 reps, 5 curls
220x6
180x10

Bench rehab

Overhead press
45x12
95x8
135x8

Bench press-closed comp grip, flat feet
45x20
95x15
135x8

Bamboo bar
15 kettlebellx15-10 count hold-10
add 10 kb
add 5 kb

Farmers walk-cylinders only-50' and turn
2 sets-200'

[bigwade800]

[alecto42c]

Glad to see your posting your diet here, looks spot on man,

[bigwade800]

Sunday AM before church

Recumbent Bike: 20 minutes

Hammer strength seated crunch
90x25x4

That was it

[bigwade800]

Side raiase: 5x15, 8x15, 10x15
Hammer curl: 8x15, 10x15, 15x15
Side band rotator: 2x15
Pull down: 50x20, 100x15
Hammer shrug: 140x15x2

Bench Press
45x25
135x8
185x5
225x3
275x1-paused from here
315x1
365x1
405x1
415x1
425x0-just flatter than a pancake from the last week of training

315x8-touch and go

DB press-flat
25x35
50x25x2

Wide grip seated row/Hammer shrug-static hold
250x12/230x12
250x12/275x12
250x12/320x12

Rear delt on pec dec/Neutral grip plate pull down
40x12/150x12
50x12/150x12
50x12/150x12

Seated crunch machine
100x20x3

Out of time, called it there.

[Raigs]

Sucks you missed the 425 but you did tons of work afterwards

[bigwade800]

Well, it's my own fault. I was just too flat and tired. Training PL, cardio, Oly and strongman all at the same time. Tough on an old guy...

[supermaz]

Well, it's my own fault. I was just too flat and tired. Training PL, cardio, Oly and strongman all at the same time. Tough on an old guy...

still a mean workout. way to push yourself to the end there

[bigwade800]

Side raise: 5x15, 8x15
Hammer curl: 8x15, 10x15, 15x15
Side band rotator: 2x15
Pull down: 50x20, 100x15
Hammer shrug: 140x15x2

Foot ball bar-middle grip
45x15
95x15

Pinky on ring decline
135x15
225x5
315x3
405x2
455x1
500x6-last rep paused

510x6

475x8

Close grip seated row/rear delt on old school pec dec
250x12/40x12-3 cycles

Hammer shrug-static hold/hammer curl
360x12/25x12
360x12/30x12
360x12/35x12

Push press
45x5
155x1
265x1

Seated crunch machine
100x20x3

Out of time, had to call it

[bigwade800]

Not a good day, I'll leave it at that...

Pull down
50x20
100x15x2
Hammer shrug
90x20x2
140x20

Leg extension: 50x25
Seated leg curl
45x15

Front squat
55x5
145x3
235x2
325x1
380x2-5 sets

Trap bar
435x1x2
555x2x3 sets

From the floor
275x1
335x1
425x1-all beltless
535x1-6 singles

2x10 block
290x1
400x1
500x1
550x1
600x1-finally

Okm way out of time, cooked, done

[bigwade800]

SIde raise: 5x15, 8x15
Hammer curl: 8x15, 12x15
Side band rotator: 2x15
Pull down: 50x20
Shrug: 140x20

Bench press
45x25
95x15
135x8
185x5
225x3
275x3
315x1-paused
365x3-paused
375x3-last rep hard, suck
380x3-paused

Reverse grip-flat back
315x3

Flat feet, flat back, closed grip bench
315x8x2 sets

Dumbbell press
25x35
50x25x2

Seated wide grip row
250x12x3
Plate loaded neutral grip pull down
100x15
150x12
170x12

Rear delt on pec dec
40x15
50x12x2
Dumbbell front raise
15x15x2

Barbell curl
65x12x2
Hammer curl
15x15
25x15

Hammer strength shrug-static hold on top
320x12x3-straps
Dumbbell shrug
50x20

Calling it. Last week was brutal and this week is starting no different. I'm glad to get the work in.

[supermaz]

Beast work in here man! love dem chest days

[Raigs]

I just did bench today and reped 50# dbs for 10 and was whipped and you go and do 25 after those heavy weight!