Good Things Come In Small Packages

[Fawnl]

Yeah I've seen people make great gains on his program too- namely you and Fawn.

Yeah, Wade's program is pretty ****ing awesome. And so much fun, lol. That's my favourite thing, it's never the same!

Holy fukin volume Wendy... How long do you rest between these sets?

[resilience5241]

Much squats, many strength.

[BubsNBean]

Much squats, many strength.

Lulz... where's a doge meme when ya need one?!

[BubsNBean]

Warm Up
None really.... this is becoming a trend!

Liftin

WG Pull Ups
5
6
6
Could have done more but this bar has terrible knurling and my hands were killing me

Hammer Strength Single Arm Row
1PPS + 25lbs x8
2PPS x8
2PPS x8

DB Hammer Curls
25s x8
25s x8
25s x8

Straight Bar Curls
60 x8
60 x8
60 x8

Close Grip Lat Pulldown
90 x8
105 x8
105 x8

Close Grip Cable Row
90 x8
105 x8
105 x8

Notes
-Only had about 40 minutes to get in and out, so rests were short
-Will try to get in some cardio tonight

Edit: Cardio
3000M Row- 15 minutes

Nutrition

Cals: 1461
P: 158
C: 61
F: 65

[BubsNBean]

Yeah, Wade's program is pretty ****ing awesome. And so much fun, lol. That's my favourite thing, it's never the same!

Holy fukin volume Wendy... How long do you rest between these sets?

Those squats probably took me about a half an hour. Rests a couple minutes with the heavier sets.

[penny0527]

I think I am the only girl at my gym to sumo deadlifts now that I think about it. Not many really deadlift but they all straight leg or romanian

[BubsNBean]

I think I am the only girl at my gym to sumo deadlifts now that I think about it. Not many really deadlift but they all straight leg or romanian

Apparently I am too!

[BubsNBean]

10/16/14- Westside DE Upper

Warm Up
Band Pulls OH
Band Pulls Front
PVC Pull throughs

Speed Bench + Purple Band
50 x3
60 x3
65 x3
65 x3
65 x3
65 x3
65 x3
65 x3
65 x3
65 x3

Acccessory Stuff

JM Press

65 x6
75 x6
85 x6
95 x6
105 x6

Smith OHP
45 x10
65 x6
85 x6
95 x6

DB Front/Lateral Raise
Alternating Front to lateral/lateral to front
10s x8
10s x8
10s x8
10s x8

DB Flyes
20s x10
20s x10
20s x10

Push Ups Onto 2 Stacked Plates
12
12
12

Notes
-Had some creep follow me around and hover today, weirdo.
-Benchin' felt pretty good. I'll probably go up to 70 next week with bands.
-Tomorrow is legs, then I leave for San Antonio for a week for a work conference. Going to stock up on beef jerky and protein bars. Nutrition will be tough to stick to but I think if I try to eat lean meats and veggies I'll still be okay. Damn conference.

Nutrition
-Lost track today. Had a burrito at lunch and bran crackers for dinner in an effort to keep the cals low. I think I'm probably close.

[KissIcon]

nice work Bubz.

sorry i creeped you

Hope the trip goes well.

[BubsNBean]

nice work Bubz.

sorry i creeped you

Hope the trip goes well.

You're not sorry!!

[resilience5241]

The life of a go-getter...living on jerky and protein bars.

Just don't bring hard boiled eggs & please have safe travels!

[penny0527]

I miss doing bands. I wonder if I can work it into 5/3/1.....

[KissIcon]

You're not sorry!!

Actually, yes, I am sorry.......sorry i wasn't able to cop a feel

[BubsNBean]

The life of a go-getter...living on jerky and protein bars.

Just don't bring hard boiled eggs & please have safe travels!

Lol, I actually thought about hard boiled eggs, but I shall refrain

I miss doing bands. I wonder if I can work it into 5/3/1.....

I don't know enough about 5/3/1 to tell you one way or another.

Actually, yes, I am sorry.......sorry i wasn't able to cop a feel

Oh lawd!

[KissIcon]

well, can you blame me???

[BubsNBean]

well, can you blame me???

Well, yes. But I think my point of view might be slightly different than yours.

[meimonsta]

Dang life getting in the way of nutrition. I always just estimate that any burrito that is able to fill me is about 1000 cals. Sorry you got creeped at the gym! That's so annoying!

[KissIcon]

Well, yes. But I think my point of view might be slightly different than yours.

lol

[BubsNBean]

Dang life getting in the way of nutrition. I always just estimate that any burrito that is able to fill me is about 1000 cals. Sorry you got creeped at the gym! That's so annoying!

So the burrito was not particularly filling (no rice). Does this mean it was less than 1000 cals or that I'm a fatty?!

[taf1968]

I was out of town all week for work . . . need to get caught up with the latest shenanigans in here.

[BubsNBean]

I was out of town all week for work . . . need to get caught up with the latest shenanigans in here.

Just the usual

[wishiwasdivin]

Nice job on the speed bench an OHP

[penny0527]

I was out of town all week for work . . . need to get caught up with the latest shenanigans in here.

What shenanigans?

[lonniej]

IN!! Now, all I have to do is keep up!!

[SkinnyTina]

I think I am the only girl at my gym to sumo deadlifts now that I think about it. Not many really deadlift but they all straight leg or romanian

I do sumo!!! It just feels so much more natural. None of my friends do, so I feel you on that!

Tina

[BubsNBean]

Nice job on the speed bench an OHP

Thanks Wish!!

IN!! Now, all I have to do is keep up!!

Woot! Glad you made it! My log sometimes moves quickly, sometimes it's slow though!

I do sumo!!! It just feels so much more natural. None of my friends do, so I feel you on that!

Tina

That makes three then!

[BubsNBean]

Warm Up

Air Squats
Squat Stretch
Hip Stretches/Mobility
PVC Roll

Speed Squat/Paused Squat
45 x10
65 x4
65 x4
95 x4
95 x4
135 x5 pause
135 x3 speed
135 x5 pause
135 x3 speed
135 x5 pause
135 x3 speed
135 x5 pause
135 x3 speed
135 x5 pause
135 x3 speed

Accessory Stuff aka Wyo's Choose Your Own Adventure

SLDL
135 x10
135 x10
135 x10

Adductors
130 x10
160 x10
160 x10

Cable Kickbacks
40 x10
40 x10
40 x10

Back Extensions
10
10
10

KB Front Squat
20lbs x50

Notes
-Holy mother of psoas pain... it's absolutely the front rack position that does it for me, and volume. I need to watch it.
-Last workout in my Globo Gym, I'll be in a hotel gym all next week except Friday.
-Headed to San Antonio in the morning for my national convention. I have an oral presentation to give on my research, and I need to try to whore myself out for a job. Wish me luck!!!

[penny0527]

Good luck whoring yourself out!

[BubsNBean]

Good luck whoring yourself out!

Lol, thanks girl! I'm bringing resumes and business cards, that's how I roll

[BubsNBean]

136.8 Woot!

I know that's up from a couple weeks ago, but that's 2lbs down from last week! I'll take it!!