NWDub's Workout Journal of Peace: You say no to ratchet pussy, Juicy J can't.

**NWDub** · 08-01-2013, 01:31 PM

Not to do that^ but...

Won't be lifting until monday (out of town this weekend) might go on a run today, my legs need to be foam rolled out more before I hit them again, it's been a while. Will do some wall sits and bodyweights squats and try and loosen everything up.

**-=Zeus=-!** · 08-01-2013, 02:04 PM

Post leg day so I can compare.

quickly

**shredu** · 08-01-2013, 02:26 PM

Quickly

anonymous · 08-01-2013, 04:28 PM

^ dafuq

**ZachSmash** · 08-01-2013, 05:48 PM

I'm willing to rub some semen on your shoulder. Let me know.

**MakeABanana** · 08-01-2013, 07:13 PM

Originally Posted by ZachSmash

I'm willing to rub some semen on your shoulder. Let me know.

quickly

**super_tactical** · 08-01-2013, 07:33 PM

Originally Posted by MakeABanana

quickly

Hurry OMG!!

**NWDub** · 08-01-2013, 07:50 PM

Originally Posted by -=Zeus=-!

Post leg day so I can compare.

quickly

next week lol. Farking busy as fk with other things in my life

Originally Posted by ZachSmash

I'm willing to rub some semen on your shoulder. Let me know.

tried and it didn't work

**blurrr** · 08-03-2013, 09:03 AM

Originally Posted by NWDub

Not to do that^ but...

Won't be lifting until monday (out of town this weekend) might go on a run today, my legs need to be foam rolled out more before I hit them again, it's been a while. Will do some wall sits and bodyweights squats and try and loosen everything up.

I wont be lifting until the 12th... Dem feels. Gone on holidays to a tiny village of 200. Maybe some bodyweight stuff lolll but probably just a big deload, pulled 540 the day before i left and crushed my whole body good knowing id be deloading

**TheBateman** · 08-03-2013, 12:58 PM

op did not read the op but what r u ur macros

**super_tactical** · 08-03-2013, 01:05 PM

Originally Posted by TheBateman

op did not read the op but what r u ur macros

Strong subtle DNR!

lulz

**NWDub** · 08-04-2013, 04:57 PM

Originally Posted by blurrr

I wont be lifting until the 12th... Dem feels. Gone on holidays to a tiny village of 200. Maybe some bodyweight stuff lolll but probably just a big deload, pulled 540 the day before i left and crushed my whole body good knowing id be deloading

yeah deloads are good. I've had that, I PR and then go on a forced deload due to travel

can't wait to lift tmrw fark

**TheBateman** · 08-04-2013, 06:52 PM

op what is ur favorite lifting music

anonymous · 08-04-2013, 06:55 PM

Originally Posted by TheBateman

op what is ur favorite lifting music

can you send me a sound clip of you reading your threads so i can listen while i lift

**Drips617** · 08-04-2013, 07:03 PM

Originally Posted by mysterylifter

can you send me a sound clip of you reading your threads so i can listen while i lift

here come the trolls

**-=Zeus=-!** · 08-05-2013, 10:55 AM

Ill post a workout to fill the void left by our great leader NW until he returns..

Switched up my workout a bit, hitting every bodypart 2-3 times a week.
---------------------------------------------------------------------------------
Back, Bi and accessory legs

Sumo Deadlifts 2 Minute Rest
295x8
365x8
425x8
**Working on flexibility, first time in about a year

Leg Press 2 minute Rest
490x10
490x10
490x10

Bent Over Rows 1.5 Minute Rest
205x10
205x10
205x10
205x10

Seated Narrow Cable Row 1.5 minute Rest
160x12
160x12
170x12
170x12

Seated Calf Raise 2 min rest
115x12
115x12
115x12
115x12

Chin Ups 1 Min rest
x10
x10
x10
x10
**Bicep focus

Alt DB Bicep Curl 1 min Rest
35x16
35x16
35x16 - 3 sec negatives

DB Row 1 minute Rest
100x15
100x15

**super_tactical** · 08-05-2013, 11:16 AM

Strong full body bro!

**NWDub** · 08-05-2013, 04:26 PM

Originally Posted by TheBateman

op what is ur favorite lifting music

edm n hiphop

will post log soon

anonymous · 08-05-2013, 05:38 PM

Originally Posted by MomasBoyOnline

hurry, omg

fantastic gains being made in your avi

**fitmember** · 08-05-2013, 07:15 PM

whos the ******* you have to talk to in here to be a rub n tug??

**NWDub** · 08-05-2013, 07:37 PM

Originally Posted by fitmember

whos the ******* you have to talk to in here to be a rub n tug??

I heard bateman likes men

Back Day!

Pull Ups

10
8
6

Bent over barbell row

45x15
60x12
80x10
70x10

Cable Pull Down

75x15
105x8
90x10
75x12

Farmers walk

3 sets holding 35lb plates

cable seated row

75x15
90x12
75x12

Ran a couple miles a few hours after lifting, did a little core work too. Solid lift, solid run, great day honestly. Felt a ton better than last week.

**fitmember** · 08-05-2013, 08:03 PM

Originally Posted by NWDub

I heard bateman likes men.

does he have a pretty mouth??

**TheBateman** · 08-06-2013, 08:14 AM

solid geins MBO

**NWDub** · 08-06-2013, 05:21 PM

Chest

Pushups

3 sets of 15 SLOW pushups

Flat machine chest press

70x12
50x12
50x12

Incline machine press

90x12
90x12
90x12
70x12

Dips

3 sets to failure (forgot to log todays workout, don't remember these reps, I tried to get at least 8 on each set though

Seated dumbbell shoulder press

10x15
22.5x14
25x15
27.5x14
30x15

Shoulder felt great doing these and saw some shoulder pump for the first time in a while. felt good man

Lateral raises

10x12
12.5x12
15x12

All in all a good workout, shoulder felt pretty good.

Ran again today, 25min, a couple miles on some hills

**NWDub** · 08-07-2013, 07:41 PM

Ran today, 25min

**MaxN** · 08-07-2013, 07:53 PM

good luck with the lifts m8

**ZachSmash** · 08-08-2013, 03:28 PM

i miss u max

**super_tactical** · 08-08-2013, 04:59 PM

Originally Posted by ZachSmash

i miss u max

RIP Mac

**MakeABanana** · 08-08-2013, 09:37 PM

RIP MexN

**Drips617** · 08-09-2013, 06:32 AM

Mac, I can't quit you

brokebackmountainyellowfacedoodle.jpg

Thread: NWDub's Workout Journal of Peace: You say no to ratchet pussy, Juicy J can't.

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