hey guys yesterday i had an awesome shoulders and arms workout woop! also got two vids for you. one is some random clips from my chest and back hypertrophy day and the other is my contest entry for the 1rm OHP competition. I added some rear delt flyes to this workout because I feel as though i should probably hit them on shoulder day. what else.. oh! i'm reading up on this mi40 program seems pretty interesting. i may start it in a week or two. i will let you guys know anyways here's the workout, the ohp reps were a little weak since i did my 1rm right before i started doing the reps.
Shoulders/Arms Hypertrophy
• Standing Shoulder Press: 3x10
75: 10, 70: 10, 65: 10
• Dumbbell Shoulder Press: 2x8-12
35: 12,12
• Hammer Strength Shoulder Press: 2x10-12
70: 12,12
• Lat Raises: 3x12-15
12.5: 15, 13, 14 (each arm)
• Face Pulls: 3x8-12
67: 13, (changed to seated cable row machine) 47: 9,11
• Barbell Curl: 3x8-12
50: 12, 55: 9 , 8
• Seated Dumbbell Curls: 3x8-12
15: 12,12,12 (each arm)
• Dumbbell Preacher Curls: 2x12-15
20: 12, 20:10/15:5/12.5: 6
• Seated Tricep Extension: 3x8-12
80:12, 90:12,12
• Reverse Grip Pressdown: 2x10-15
78:15, 83: 14
• Rope Pressdown: 2x12-15
48:13, 53:13
there it is! and here are the videos as promised posing video coming soon!!!!! btw final macros for tonight (sunday) are 228c, 55g, 157p
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03-03-2013, 08:39 PM #31
- Join Date: Feb 2009
- Location: Miami, Florida, United States
- Age: 32
- Posts: 272
- Rep Power: 13635
Day 13 - Shoulders and Arms
52kg USAPL raw
Best Gym Lifts: 275 squat | 200 bench | 305 dead
Best Meet Lifts: 275 squat | 187 bench | 302.5 dead
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03-03-2013, 09:49 PM #32
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49952
Damn man, nice vids! Don't forget to post up your OHP in the comp thread, your Wilkes score is really good. What's up with the bench rom, you have shoulder issues you're working around? Holy pullups, those muscles are a poppin!
Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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03-03-2013, 10:09 PM #33
lol, love the Spongebob
Do/have you ever put plates under your feet for BP? I got excited thinking you were going to BP with your feet on the bench, lol, I do it on rare occassion.
Are you not liking PHAT? What's making you want to change?Bender, part of being human is having self-control. -Amy Wong
Fat loss per month =
Obese : 6-8%
Moderately overweight: 4-6%
Average: 2-4%
Lean 1-2%
Very lean .5-1%
^via female sticky on realistic goals
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03-04-2013, 04:33 AM #34
- Join Date: Feb 2009
- Location: Miami, Florida, United States
- Age: 32
- Posts: 272
- Rep Power: 13635
thank you XD i've been trying to get lower and lower on the bench as I go, but yeah idk if you can tell in the first post with my pics but my right delt sticks out significantly more than my left delt and it starts hurting sometimes... but surprisingly i can go aall the way down with dumbbells. i just thought i'd do the barbell for 2 months or so and see if i can get a little better. ohhh and i posted the vid :} i think next week i'll try 105 lbs!!!
52kg USAPL raw
Best Gym Lifts: 275 squat | 200 bench | 305 dead
Best Meet Lifts: 275 squat | 187 bench | 302.5 dead
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03-04-2013, 04:35 AM #35
- Join Date: Feb 2009
- Location: Miami, Florida, United States
- Age: 32
- Posts: 272
- Rep Power: 13635
haha i used to bench with my feet up and then i realized i could push more weight with my feet down. the benches at my gym are pretty low but maybe i should try the plates in the feet i have never tried it maybe it'll be a bit more comfortable. and i doooo love phat trust me it has a special place in my heart lol but i pretty much jumped from one variation, to another, and now to this one that i'm doing. so i might just finish up two rounds of this and try something new. yeah i don't think i'm gonna quit half way through this idk what i was thinking lol. but another thing i haven't deloaded in months! so after a couple more weeks of this i think i'm gonna deload and do this MI40 thing. this ben pakulski guy has a lot of good ideals
52kg USAPL raw
Best Gym Lifts: 275 squat | 200 bench | 305 dead
Best Meet Lifts: 275 squat | 187 bench | 302.5 dead
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03-05-2013, 04:07 AM #36
- Join Date: Feb 2009
- Location: Miami, Florida, United States
- Age: 32
- Posts: 272
- Rep Power: 13635
Day 15 - Upper Power
Hey! had a really great workout yesterday felt pretty great. I got some footage of my bent over rows finally. video is at the end :] also i did alright with my macros last night no more messing around!! I got 222c, 56f, and 162p. Gonna go hit the legs!! I will try to get the deadlift video going btw the video includes my warm up sets if you wanna skip to the end to watch the real weight
Upper Power Day
• Bent Over Rows Supinated: 3x3-5
135: 6, 140: 6, 135: 7
• Weighted Pull-Ups: 2x6-10
17.5: 7, 20: 7, 6
• Unilateral Lat Pulldown: 2x6-10
110: 10, 115: 8
• Barbell Bench Press: 3x3-5
130: 5, 5, 5
• Weighted Dips: 3x6-10
45: 11,11,9
• Standing Barbell Press: 3x3-5
80: 5,4,4
• Dumbbell Bicep Curls: 2x6-8
30: 8,8
• Skullcrushers: 2x6-8
60: 10, 10
please enjoy the video XD
52kg USAPL raw
Best Gym Lifts: 275 squat | 200 bench | 305 dead
Best Meet Lifts: 275 squat | 187 bench | 302.5 dead
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03-05-2013, 06:18 PM #37
- Join Date: Feb 2009
- Location: Miami, Florida, United States
- Age: 32
- Posts: 272
- Rep Power: 13635
Day 16 - Lower Power
Ecstatic today!!! Totally killed my deadlifts and got it on video for you too i have to go to bed soon so i won't have time to edit it for you tonight but I will post it tomorrow I also got my front squats on video!! hopefully you guys will enjoy that. i think shooting videos of myself has motivated me even more lol... anyways here was today's workout! Oh yeah and i got a massage woooo! My friend helped with that back pain I was having last week and I feel amazing.
Lower Power Day
• Deadlift: 3x3-5
215: 5, 220: 5, 225: 5
• Front Squat: 2x6-10
115: 8, 125: 6,7
• Leg Extenstion: 2x6-10
164: 10, 169: 10
• SLDL: 3x5-8
135: 5, 5 125: 6
• Lying Leg Curls: 2x6-10
80: 9,10
85: 10, 90: 6
• Standing Calf Raise: 3x6-10
110: 10, 120:8,9
• Seated Calf Raise: 3x6-10
80: 10, 90: 8,9
Seriously today was sooo awesome I feel great about leg days now!!! usually I dread them. I guess it's my preworkout lol or maybe i'm motivated by the fact that my legs are actually starting to come in. so i will post those videos tomorrow guys goodnight!!
btw tonight's final macros are 224c, 53f, and 165p52kg USAPL raw
Best Gym Lifts: 275 squat | 200 bench | 305 dead
Best Meet Lifts: 275 squat | 187 bench | 302.5 dead
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03-08-2013, 08:41 PM #38
- Join Date: Feb 2009
- Location: Miami, Florida, United States
- Age: 32
- Posts: 272
- Rep Power: 13635
day 18 - Chest/Back Hypertrophy
Hey everyone!! Sorry I didn't post yesterday I haven't been skipping workouts it's just my pirated video software is not functioning very well at the moment lol but I will get that running this weekend and I'll just post all the videos together. So far I have deadlifting, front squat, back squat, and some benching I have to edit and upload! But I won't forget so don't worry. Yesterday i hit the chest and back and wow, it was a tough day. it felt super long but I got through it. some of my numbers were lower on the chest portion because i hit failure in nearly every exercise. not on purpose, just my workout partner (a temporary) was pushing me to my limits lol. but he left and i hit back pretty hard too. here are the numbers.
Chest/Back Hypertrophy
• Barbell Bench Press: 3x10
115: 10, 110: 10, 105: 10
• Incline Dumbbell Press: 3x8-12
45: 10, 40: 10,11
• Hammer Strength Chest Press: 3x12-15
90: 13, 10, 11
• Incline Cable Flyes: 2x12-15
38: 13,11
• Decline Cable Flyes: 2x12-15
18: 12, 15.5: 15
• Bent Over Supinated Rows: 3x10
105: 10, 115: 10, 120: 10
• Weighted Pull-Ups: 3x8-12
BW: 12,11,10
• T-Bar Row: 3x10-12
120: 14, 125: 12,12
• Dumbbell Pullover: 2x10-15
40: 15,15
• Straight Arm Pulldown: 2x10-15
81.5: 13,12
oh yeah thanks to thehobbes hating on my ROM I went down ALLLLL the way lol and i will continue to do so i got it on video so you guys can all check it out. (and make fun of me because I failed the last rep and the camera man had to stop recording and rescue me) lolol52kg USAPL raw
Best Gym Lifts: 275 squat | 200 bench | 305 dead
Best Meet Lifts: 275 squat | 187 bench | 302.5 dead
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03-09-2013, 04:50 AM #39
- Join Date: Feb 2009
- Location: Miami, Florida, United States
- Age: 32
- Posts: 272
- Rep Power: 13635
Day 19 - Legs Hypertrophy
Hey! I'm gonna post up yesterday's numbers before I go to today's workout here in a little bit. I'll be able to record today. Got a workout buddy. WOOp.
Anyway about yesterday. I killed it in the legs department! It was my first time working out in the afternoon in a while. it went well though. and i slept like a freaking baby. (I usually have sleep issues every night) I upped weight on most exercises and if I didn't up weight I upped the reps!! Except in the SLDL's. man these things are harder than they look with dumbbells!
Legs Hypertrophy
• Barbell Back Squat: 3x10
130: 10,10, 140:10
• Hack Squats: 3x10-12
140: 9, 130: 12,12
• Dumbbell Sumo Squat: 2x10-12
(3 plates up) 90: 15,15,15
• Leg Extension: 2x12-15
164: 12,12
• Walking DB Lunges: 1x15-20
20: 19 (each leg)
• Dumbbell SLDL: 3x10
40: 10,10,10
• Seated Leg Curl: 2x10-12
75: 12,12
• Standing Leg Curl: 2x10-12
30: 15,15
• Standing Calf Raise: 4x10-15
100: 15,15,15,15
• Seated Calf Raise: 3x10-15
80: 12,14,15
That was it plain and simple. and I got through it pretty quick too. My legs were aching! Will update on my freakin DOMS later on when I post up my shoulders and arms workout.
have an awesome day everyone52kg USAPL raw
Best Gym Lifts: 275 squat | 200 bench | 305 dead
Best Meet Lifts: 275 squat | 187 bench | 302.5 dead
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03-09-2013, 08:46 AM #40
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49952
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03-12-2013, 02:42 AM #41
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03-12-2013, 03:19 AM #42
- Join Date: Feb 2009
- Location: Miami, Florida, United States
- Age: 32
- Posts: 272
- Rep Power: 13635
Day 20 - Shoulders/Arms Hypertrophy
Omg I am getting way too behind on these training days! Honestly I've been pretty busy. Also I've beent rying to fix this video software without success but I will dedicate more time to it today
This shoulders and arms day was great for me! I've been hitting great numbers lately and I feel really good about it. Oh yea... totally ignored my macros all weekend and i had my first drink of 2013 (since new years of course) on saturday! I feel bad but not really because i lasted more than 2 months :P
Shoulders/Arms Hypertrophy
• Standing Shoulder Press: 3x10
80: 9, 75: 10,9
• Dumbbell Shoulder Press: 2x8-12
35: 12, 40: 9
• Hammer Strength Shoulder Press: 2x10-12
75: 12, 80: 12
• Lat Raises: 3x12-15
12.5: 15,15,15 (each arm)
• Face Pulls: 3x8-12
47: 12,12
• Barbell Curl: 3x8-12
55: 9, 9,9
• Seated Dumbbell Curls: 3x8-12
15: 12,13,12 (each arm)
• Dumbbell Preacher Curls: 2x12-15
20:10/15:5, 20:10/15:5
• Seated Tricep Extension: 3x8-12
90:12,12,11.5
• Reverse Grip Pressdown: 2x10-15
83: 12, 81.5: 11
• Rope Pressdown: 2x12-15
48: 15, 53: 13
More updates very soon I promise!! Once I get home from work I will update you on yesterday's and today's workout. Gonna go deadlift now52kg USAPL raw
Best Gym Lifts: 275 squat | 200 bench | 305 dead
Best Meet Lifts: 275 squat | 187 bench | 302.5 dead
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03-20-2013, 04:45 AM #43
- Join Date: Feb 2009
- Location: Miami, Florida, United States
- Age: 32
- Posts: 272
- Rep Power: 13635
Hey guys just a quick update for you! Last week I was feeling some pain in my lower back after bent over rows.... and i did the smartest thing ever (not) and deadlifted heavy the next day. needless to say the pain got worse. last week i skipped one leg day and finished out the week but this week i've decided to take a break off anything fitness related (besides my freakin job lol) and diet as well. i am still eating not like garbage but i refuse to weigh or track any meal all weak! i really need this break ive been lifting non stop for 4-5 months now and i'm mentally physically and almost emotionally fatigued!
also on saturday i couldn't even finish my arm workout. i LOVE my arm workout!! and i just did not feel like being there. but it's all good. this week will be over and i'll be back monday to hit it strong again
btw i took pics anyways today because it's been a month so i will post those later. see ya guys52kg USAPL raw
Best Gym Lifts: 275 squat | 200 bench | 305 dead
Best Meet Lifts: 275 squat | 187 bench | 302.5 dead
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03-20-2013, 08:15 AM #44
4-5 months with no break! And your work is so heavy & so much, yes, you were lonnnnnnnggg overdue. Regular deloads, girl, until I started using them it was the same cycle a couple times a year.
Hope your back has healed, take care & enjoy the restBender, part of being human is having self-control. -Amy Wong
Fat loss per month =
Obese : 6-8%
Moderately overweight: 4-6%
Average: 2-4%
Lean 1-2%
Very lean .5-1%
^via female sticky on realistic goals
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03-20-2013, 02:55 PM #45
- Join Date: Feb 2009
- Location: Miami, Florida, United States
- Age: 32
- Posts: 272
- Rep Power: 13635
LOL trust me i know, i preach to all my clients and friends about deloads but when it came to myself i couldn't pull myself out of the gym till i was forced!! ohhh i forgot to mention i bought a belt now too. never used one before in my life so i'm hoping it's gonna decrease the pain a bit mainly in my bent over rows. but thank you so much i am enjoying it verrrrry much. gonna go out for some frozen yogurt before my break comes to an end lol52kg USAPL raw
Best Gym Lifts: 275 squat | 200 bench | 305 dead
Best Meet Lifts: 275 squat | 187 bench | 302.5 dead
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03-20-2013, 03:06 PM #46
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03-20-2013, 03:10 PM #47
- Join Date: Feb 2009
- Location: Miami, Florida, United States
- Age: 32
- Posts: 272
- Rep Power: 13635
posing/flexing progress pics
here are some of the mandatory poses. i know i forgot to open up my hands and yeah i am still learning lol but you get the gyst.
also when i get back in the gym i'll take some pics with a bathing suit instead i just realized you can barely see anything lol and sorry for the stupid faces
soooo anxious to get back in the gym but i'm forcing myself not to cut my rest short!!!!52kg USAPL raw
Best Gym Lifts: 275 squat | 200 bench | 305 dead
Best Meet Lifts: 275 squat | 187 bench | 302.5 dead
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03-20-2013, 06:55 PM #48
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49952
^^^Niiiiice job OP, lean and muscle poppage happening errywhere! Sorry to hear about the back tweak, mine used to bother me a bit for a period on bent over rows. I think I switched to a belt for a while on that and then I was good to go in a month or so. Changed the angle a bit too, I'm slightly more upright than bent over (not 45 degrees I guess you could say) cause it does bother me to get too low when I'm rowing a plate or more. Good luck and lay off the DLing for a while.
Current PRs:
Bench Press: 200x1
Deads: 315x1
Back Squats: 275x1
*Team Amazon* - Sisterhood of Iron
*Log - There's a Ham in the Power Rack, Part II http://forum.bodybuilding.com/showthread.php?t=167311531
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03-21-2013, 03:55 AM #49
- Join Date: Feb 2009
- Location: Miami, Florida, United States
- Age: 32
- Posts: 272
- Rep Power: 13635
lol seriously the pain seems to have begun exactly when i transitioned over to using a plate or more on those things. i do 45 degrees maybe it is too much bend but i love the way it feeels (when it isn't hurting lol) do you have any vids on the bent over rows i can watch?
52kg USAPL raw
Best Gym Lifts: 275 squat | 200 bench | 305 dead
Best Meet Lifts: 275 squat | 187 bench | 302.5 dead
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03-21-2013, 06:42 PM #50
- Join Date: Oct 2008
- Location: United States
- Age: 41
- Posts: 21,942
- Rep Power: 49952
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03-21-2013, 08:05 PM #51
I'm doing these until my lower back is back to 100%, worth a shot.
Your abs are blessed! If that's what they look like in normal condition, they'll look killer when you're on stage.Bender, part of being human is having self-control. -Amy Wong
Fat loss per month =
Obese : 6-8%
Moderately overweight: 4-6%
Average: 2-4%
Lean 1-2%
Very lean .5-1%
^via female sticky on realistic goals
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03-22-2013, 08:32 PM #52
- Join Date: Feb 2009
- Location: Miami, Florida, United States
- Age: 32
- Posts: 272
- Rep Power: 13635
LOL trust me i love picking up heavy **** i am with ya there. hey and you aren't too far from the 45 degree mark. i see guys in the gym doing borderline shrugs and swear they are rowing... smh. looks good though i might try a little bit higher. as long as i feel the MMC with the lats. i feel as though my lats are super weaaaak despite these freakin pullups
52kg USAPL raw
Best Gym Lifts: 275 squat | 200 bench | 305 dead
Best Meet Lifts: 275 squat | 187 bench | 302.5 dead
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03-22-2013, 08:33 PM #53
- Join Date: Feb 2009
- Location: Miami, Florida, United States
- Age: 32
- Posts: 272
- Rep Power: 13635
\
what happened to your back??? i tried these but i couldn't do heavy weight and i gave up lmao at least i am honest. but i might give them a shot again if my freakin back starts acting up again. thankfully i got my belt in the mail today...
and thank you about the abs!! i see lots of people struggle to get them and mine are just... there lol. trust me when i tell you i didn't work for them lol. thank god for genetics. but i am a firm believer that everyone has to have at least one strong part.52kg USAPL raw
Best Gym Lifts: 275 squat | 200 bench | 305 dead
Best Meet Lifts: 275 squat | 187 bench | 302.5 dead
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03-24-2013, 09:50 AM #54
- Join Date: Aug 2012
- Location: State / Province, United Kingdom (Great Britain)
- Posts: 187
- Rep Power: 144
Strong workouts in here!!
Loving the vids too very impressive weights
Keep it up...
And, could you lend me some of those ab genetics?!"Be true to the best you know. This is your high ideal. If you do your best, you cannot do more."
Dresses, H. W.
My Log :
http://forum.bodybuilding.com/showthread.php?t=148491933
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03-24-2013, 10:11 AM #55
Oh well, I had a suspicion that you were too awesome to be able to do them at your numbers. Hope your belt has worked out by now. Let us know how much difference it makes.
My lower back was a mess but mostly from being too lazy to unrack several hundred pounds from the leg press in order to adjust it from the normal people setting to the short people one You ever run into this? I always forget to make sure my feet can push the platform before loading it... lol, never ever ever think just lifting your butt for a split second to clear the stoppers is a good idea! Worst injury I've ever had, and I've hundreds!Bender, part of being human is having self-control. -Amy Wong
Fat loss per month =
Obese : 6-8%
Moderately overweight: 4-6%
Average: 2-4%
Lean 1-2%
Very lean .5-1%
^via female sticky on realistic goals
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03-24-2013, 05:47 PM #56
- Join Date: Feb 2009
- Location: Miami, Florida, United States
- Age: 32
- Posts: 272
- Rep Power: 13635
thank you!! i'm gonna get more videos going soon.... my workout partners all scurried away again. i think they are afraid of a little high volume i am losing my abs the more and more i go into this bulk lool.... may 1st the cut begins again!
ohhh my god i just laughed so hard yeesss i have run into this and it is one of the several reasons i don't leg press!!! i learned my lesson i usually take off all the plates and then put the thing down and then load them back up again but i can see how this is a pain. i don't leg press anymore though for some reason it hurts my knee but thank jesus the hacksquats don't!52kg USAPL raw
Best Gym Lifts: 275 squat | 200 bench | 305 dead
Best Meet Lifts: 275 squat | 187 bench | 302.5 dead
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03-24-2013, 06:02 PM #57
- Join Date: Feb 2009
- Location: Miami, Florida, United States
- Age: 32
- Posts: 272
- Rep Power: 13635
Day 36 - Cardio/abs - MY RETURN!!
OH YEAH, and just to let you guys know i'm back!! woop woop. had a cardio and abs day today. simply because i honestly tossed back a few beers friday night. and then i had drunk munchies (didn't mess up too hard like at wendies or something) but i had like loads of cereal at 3am... yeahhhhh... felt very guilty lol. also i started tracking my calories again today. i will weigh in in the morning and let everyone know what the damage was of one whole week with no workouts whatsoever and no calorie tracking!! very nervous!
also btw i'm going to post my home scale weight and my gym scale weight because for some reason i think my home scale lies to me. it is usually too good to be true lol
So for my cardio I hit the stair master at level 9 for 20 minutes. Could have kept going but i didn't want to kill myself the first day lol. also i wanted some energy for abs. i did hanging leg raises (20), med ball crunches (20), ab wheel rollouts (15), jump rope (20 - double unders) 3 times. (giant sets)
I promise I will make this rest worth it. and I am coming back strong as ever. Will post my workout tomorrow. Also I am tinkering with the video software as we speak so I will hopefully get that fixed for you guys goodnight !!
final macros:
222g carbs, 51g fat, and 167g protein52kg USAPL raw
Best Gym Lifts: 275 squat | 200 bench | 305 dead
Best Meet Lifts: 275 squat | 187 bench | 302.5 dead
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03-25-2013, 11:32 AM #58
- Join Date: Feb 2009
- Location: Miami, Florida, United States
- Age: 32
- Posts: 272
- Rep Power: 13635
Day 37 - Upper Power
Guys i'm back and i'm soooo happy all my clients canceled today, which sucks in the money department BUT at least i got to take my time at the gym today and i am beginning to stretch afterwards (usually i'm in a crazy hurry in the morning lol) ohhh yeah my abs are suuuper sore!! but i still got a pretty good workout today. i see some of my lifts got weaker but i'm going to work at it and get back up there again. i got my belt and it felt great i used it for the bent over rows and standing shoulder press. here are my numbers!!
Upper Power Day
• Bent Over Rows Supinated: 3x3-5
145: 5, 135: 6,6
• Weighted Pull-Ups: 2x6-10
15:7, 10:8,7/belt: 3 (drop set on last set, did 3 with just belt)
• Unilateral Lat Pulldown: 2x6-10
110: 9,7 105: 8
• Barbell Bench Press: 3x3-5
125: 5,5,5
• Weighted Dips: 3x6-10
45: 10,8,8
• Standing Barbell Press: 3x3-5
70: 5, 75: 4,4
• Dumbbell Bicep Curls: 2x6-8
30: 6,5, 25: 8
• Skullcrushers: 2x6-8
60: 10, 8/cgb: 8 (superset last set with close grip bench, same weight)
btw i weighed in 114.0 before breakfast, and 114.4 at the gym. yes i feel fat as fuuuuuarrrrrk but i'm gonna keep pushing this bulk until may 1st. then i'm going to cut for 8-10 weeks and then maintain/bulk for the rest of the year till i have to cut for competition. these are my plans and i'm hoping to stick to them!! Also, i will be doing supersets for my routine while cutting. not that anyone needs to switch up their routine while on a cut, but personally i like to mix things up.
oooohhh and i fixed my video software WOOOOT. i am editing a video now of deadlifts and front squats, so i'll post that later tonight with final macros.52kg USAPL raw
Best Gym Lifts: 275 squat | 200 bench | 305 dead
Best Meet Lifts: 275 squat | 187 bench | 302.5 dead
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03-25-2013, 08:24 PM #59
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03-25-2013, 08:25 PM #60
- Join Date: Feb 2009
- Location: Miami, Florida, United States
- Age: 32
- Posts: 272
- Rep Power: 13635
okay i finally got a video for you guys w00t! it's from 2 weekas ago deadlifts and front squats. my next one will be the bench fail i had that week as well lol, but i want u guys to see me working on my depth. sorrrrry for crotch angle btw
final macros: 212g carbs, 50g fat, 178g protein
goodnight !52kg USAPL raw
Best Gym Lifts: 275 squat | 200 bench | 305 dead
Best Meet Lifts: 275 squat | 187 bench | 302.5 dead
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