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12-08-2013, 08:05 PM #421*Leftism is a mental illness crew*
*Kyle Rittenhouse appreciation crew*
*Abolish the NFA and ATF crew*
*We Love Trump Crew*
*MAGA 2024 Crew*
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*Guns, whiskey, and lifted trucks crew*
*Wish Joe Biden fell down the stairs and broke his hip crew*
*Make voting ID required crew*
*Wish an earthquake would decimate California and Oregon crew*
*Beijing Joe will run this country into the ground crew*
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12-09-2013, 05:04 PM #422
Skipping deload weak
5/3/1 Cycle 5 Week 1
Deadzzzzzz:
warmup x 10
285 x 5 + 12 pullups
325 x 5 + 12 pullups
360 x 7 + 12 pullups
Sumo Deadzzzzzzzzz:
235 x 10 + 12 pullups
245 x 10 + 12 pullups
255 x 10 + 12 pullups
Barbell T-bar Rows w/ Double D Handle:
135 x 10
180 x 10
180 x 10
Iso-Lateral Front Lat Pulldowns:
180 x 10 + 10 Chinups
180 x 10 + 10 Chinups
180 x 10 + 10 Chinups
Iso-Lateral Rows:
180 x 10 + 10 chinups
205 x 10 (1 arm at a time) + 10 chinups
205 x 10 (1 arm at a time) + 10 chinupsAlways carry metric sockets in pocket to throw @ cagers krew
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12-09-2013, 09:33 PM #423
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12-09-2013, 10:04 PM #424
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12-09-2013, 11:30 PM #425
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12-10-2013, 07:38 PM #426
Cycle 5 Week 1 tits
Main 5/5/5+ Flat BB Bench Set:
warm up x 10
175 x 5 + 20 pushups
200 x 5 + 20 Pushups
225 x 9 + 20 Pushups
Heavyish? Flat BB Burnouts i guess lol idk:
225x5 + 1 negative rep
225x4 + 2 negative reps
225x3 + 3 negative reps
225x2 + 4 negative reps
225x1 + 5 negative reps
Iso-Lateral Decline Press:
190x10
240x10
270x8
Chest Fly Machine:
120x10 + 10 Diamond Pushups
120x10 + 10 Diamond Pushups
120x10 + 10 Diamond Pushups
Cable Triceps Ext with v-bar
150x10 + chinupsx10
150x10 + chinupsx10
150x10 + chinupsx10
Dips
Bwx10x2
Tnx bbz. Ye decided to skip it this week feelin pretty good recovery wise so y the heck not.
Idk to me its a lil bit easier adding in pullups n chins n even pushups in now if i rest a lil like 30 sec and do em after a working set. Plus its not much that im doing in a set but it adds up over time i guess. after a while ill prob go weighted but for now bw is fine cuz i really dont care about em that much just working on dem big 4's nomsayin.
if u can get 4 its pretty good for a gurl. usually never see any chick at my gym do pullups... keep at it and it will go up brosophene.
nice mang u should update ur log more
did u buy any elitefts stuff on blackfriday? i remember long time ago u recommended me that site for tanks n sh!t. errytime they have a sale i get one or couple lulz.
inb4 dripsAlways carry metric sockets in pocket to throw @ cagers krew
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12-10-2013, 08:15 PM #427
forced to take extra rest day yesterday and was only able to do 4 exercises today. flu like symptoms that started last monday finally coming to a head. had no energy/strength/motivation and got winded real fast
did shoulder press, rows, incline bench and lat pulldowns. didn't log numbers but they were bad
might take rest of week off too will try to get back in saturday at the latest
sup ten bout to pass out i just took crazy amounts of sleepy time potions
*Leftism is a mental illness crew*
*Kyle Rittenhouse appreciation crew*
*Abolish the NFA and ATF crew*
*We Love Trump Crew*
*MAGA 2024 Crew*
*The only good liberal is a ____ liberal crew*
*Guns, whiskey, and lifted trucks crew*
*Wish Joe Biden fell down the stairs and broke his hip crew*
*Make voting ID required crew*
*Wish an earthquake would decimate California and Oregon crew*
*Beijing Joe will run this country into the ground crew*
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12-10-2013, 08:23 PM #428
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12-12-2013, 05:19 PM #429
Fuk dis beat go hard as FUAAAAAAAAARRRRRRRRRKKKKKKKKKKKKK
g-easy so underrated
Cycle 5 of Wendlers 531 routine week 1 LEGs:
Tried something new 2day....... just squats no accessory work.......... after my 5/5/5+ and overload box squats i did 225 pause squats n then 225 for reps but with toes pointing straight-forward(not at a angle pointing out) on both lifts...... to generate torque n it felt really good as fuark. knees........ weren't caving in as usual on the last couple of reps which happens when i do pointing out stance n shot of the hole much much faster on dem pause squats...... would recommend and im also keeping my legs more narrower that usual on my main sets.
warmup: treadmill on incline 5 @ 3.5 speed for 10 min
Squats:
warmup w/ bar x 10
195x5
215x5
245x7
Box squats (used a bench cuz it was an inch lower than the box i usually use to go a lil bit deeper than usual):
275x10
315x10
325x8
Pause Squats:
225x8
225x6
225x5
225x4
225x3
Speed Squats:
225x7
225x6
225x4
225x3
225x3
held the power rack for almost 2 hours lulzAlways carry metric sockets in pocket to throw @ cagers krew
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12-12-2013, 05:45 PM #430
- Join Date: Dec 2012
- Location: Massachusetts, United States
- Age: 35
- Posts: 1,912
- Rep Power: 10351
Fukkin b&b day - back and bis
Fukkin biceps: SS
Straight bar curls 3x25x20
Bicep curls 3X12x10
Fukkin back:
Seated rows
10@40
8@45
6@50
4@55
Tbar rows
10 (warm-up) @ 45
10@50
8@55
6@60
4@65
Go home and feel good about my poverty lifts<<<***Boston Misc Crew***>>> ♣ BOSTON STRONG ♣
"20 minute abs, 20 minute butt, 20 minute any ****in' thing, is a pile of bull****. If you see someone with great abs, a great butt, a great whatever, they didn't do the **** in 20 minutes. And if they tell you they did, they are a ****ing liar." - CT Fletcher
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12-12-2013, 05:48 PM #431
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12-15-2013, 03:14 PM #432
Shoulders Cycle 5 week 1
OHP:
115x5
130x5
145x6
DB Press:
65x10
70x10
75x10
80x10
85x8
Bent Over Rear Delt Lateral Raises:
30x12
35x12
35x12
Iso-Lateral Shoulder Press:
140x10 + pullups x 12
140x10 + pullups x 12
150x10 + pullups x 12
Side lateral raise machine:
100x10
110x10
115x10
Tricep Ext Rope:
120x10 + chinups x 10
120x10 + chinups x 10
120x10 + chinups x 10Always carry metric sockets in pocket to throw @ cagers krew
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12-16-2013, 08:29 PM #433
Cycle 5 Week 2
Deads:
305 x 3
335 x 3
370 x 5
Sumo Deadz:
225x10 + 12 pullups
235x10 + 12 pullups
245x10 + 12 pullups
T-Bar Barbell Rows using Double-D Handle:
90x12 + 10 chinups
135x10 + 10 chinups
180x8 + 10 chinups
Iso-Lateral Rows:
180 x 10
230 x 10
270 x 10 (one arm @ time)
Iso-Lateral Front Lat Pulldowns:
90 x 10
140 x 10
180 x 10
Just found out about pita pizzas and have been making em pretty much erry night fuarkin love em. fits well in my macros along with my nightly chipotle burritos
Always carry metric sockets in pocket to throw @ cagers krew
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12-16-2013, 09:11 PM #434
I think you should train for strength. Then you could mentally masturbate to yourself thinking "I just lifted xxxlbs" while you do hammer curls in the mirror like the rest of us.
I used to make these when I was a tween. In hindsight, making them in the broiler would have been tastier than the microwave.*wide hips crew*
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*no cardio crew*
*IBTC crew*
<<*BMC*>>
logging here: http://forum.bodybuilding.com/showthread.php?t=157651943
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12-17-2013, 06:17 AM #435
- Join Date: Jun 2011
- Location: Massachusetts, United States
- Age: 37
- Posts: 14,080
- Rep Power: 64951
What's up guys? how has everyone been?
I just got my new weight belt in the mail + knee wraps, best 170$ spent this year. Trying to go well beyond 450 this time...
Back/Chest Day
Pull up's
3 - 20 BW only
1 - 25 x 10
1 - 45 x 6
Incline bb Bench
1 - 155 x 10
1 - 185 x 10
1 - 225 x 10
1 - 245 x 5 (I died here for whatever reason)
BB Row
1 - 135 x 10
1 - 155 x 10
1 - 185 x 8
1 - 225 x 4
Flat bench db fly / push up super set (until failure)
1 - 50 x 10
1 - 60 x 10
1 - 70 x 8
1 - 80 x 4
Plate loaded Row's
1 - 180 x 12
1 - 270 x 12
1 - 360 x 10
1 - 450 x 5
and I've lost the motivation to type it all out, so here are just a list of the rest of exercises.
- Incline cable crossovers / Diamond push ups (superset to failure)
- Db Rear delts
- reverse grip bench
- incline pushups/ bw pullups for burnouts, 3 sets
yada yada.*US Navy Vet*
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12-17-2013, 11:04 AM #436
- Join Date: Dec 2012
- Location: Massachusetts, United States
- Age: 35
- Posts: 1,912
- Rep Power: 10351
welcome back hebrew
conceptions you saying moar weight lezz reps?Last edited by awwsumr0cketz; 12-17-2013 at 11:18 AM.
<<<***Boston Misc Crew***>>> ♣ BOSTON STRONG ♣
"20 minute abs, 20 minute butt, 20 minute any ****in' thing, is a pile of bull****. If you see someone with great abs, a great butt, a great whatever, they didn't do the **** in 20 minutes. And if they tell you they did, they are a ****ing liar." - CT Fletcher
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12-17-2013, 10:14 PM #437
<3 RHIRHI / EM
Breasticle day cycle 5 week 2 3/3/3+
Flat BB Bench:
warm up x 10
180 x 3
210 x 3
235 x 5
Incline DB Bench:
75x10 + 20 pushups
80x10 + 20 pushups
85x10 + 20 pushups
Chest Cable Fly:
70x10 + 12 chinups
70x10 + 12 chinups
70x10 + 12 chinups
Low Cable Chest Fly:
50x10
50x10
50x10
Cable Tricep Ext Vbar:
150x12
150x12
150x10
Hammer Curlz:
30x12
35x12
35x12
BW Dips x 12 x 3
sup brah long time no chitchat........ what belt u get? inzer i hopeAlways carry metric sockets in pocket to throw @ cagers krew
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12-18-2013, 05:03 AM #438
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12-20-2013, 05:22 AM #439
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12-20-2013, 07:51 AM #440
- Join Date: Dec 2012
- Location: Massachusetts, United States
- Age: 35
- Posts: 1,912
- Rep Power: 10351
<<<***Boston Misc Crew***>>> ♣ BOSTON STRONG ♣
"20 minute abs, 20 minute butt, 20 minute any ****in' thing, is a pile of bull****. If you see someone with great abs, a great butt, a great whatever, they didn't do the **** in 20 minutes. And if they tell you they did, they are a ****ing liar." - CT Fletcher
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12-21-2013, 09:58 AM #441
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12-21-2013, 12:35 PM #442
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12-21-2013, 02:12 PM #443
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12-21-2013, 04:20 PM #444
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12-22-2013, 11:03 AM #445
tris/bis/traps today
CGBP - 205x10 new pr
bunch of curls
did like 60 reps total of 225-245 lb shrugs
fuark thanks bredda, thread needs more MMS
thanks Jana. good to be back
i'm always down as long as it's at night or on the weekends
in the championship match in both of my fantasy money leagues today.......wish me luck men
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12-22-2013, 05:31 PM #446
Cycle 5 Week 2....... 3/3/3+
Fridays Legs W/O
Foam Rollin = 15min
Squats:
205x3
225x3
250x6
Burnouts:
225x8
225x8
225x7
225x5
225x5
Box Squats:
275x10
275x10
275x10
Seated calf raises:
135 x 15
135 x 15
135 x 15
Sat Shoulders W/O
Rotator cuff exercises = 10 mins
OHP:
120x3
135x3
150x6
Burnouts:
135x8
135x7
135x5
135x5
95x10
95x10
Rear Delt DB Flys:
30x20 + chinup x 12
30x16 + chinup x 12
30x12 + chinup x 12
Arnold Press:
45x10 + pullups x 12
50x10 + pullups x 12
55x10 + pullups x 12
Tricep Ext V-bar:
130x20
130x16
130x12
Hammer Curls:
35x12
35x12
35x12Always carry metric sockets in pocket to throw @ cagers krew
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12-23-2013, 10:04 PM #447
5/3/1 cycle cinco week tres
Deadz:
warmup 135 x 10
325 x 5
360 x 3
380 x 5
T-bar BB rows w/ double D handles:
135x10
180x10
180x10
Hammer strength pullover machine:
180 x 10
180 x 10
180 x 10
Seated cable rows:
120x10
130x10
130x10Always carry metric sockets in pocket to throw @ cagers krew
██ █ ★ █ ██ Combat Veterans Crew ██ █ ★ █ ██
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12-23-2013, 10:54 PM #448
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12-24-2013, 08:21 AM #449
yesterday:
rows, rows, pulldowns, and more rows
today:
tried to bench heavy again but elbows and shoulders weren't cooperating. got to 275x4 and stopped b/c elbow pain. guess i cant go heavy 2x a week. repped out 225 a bunch of times then 80lb dumbell incline then more lighter schit
que paso con tripulacion marron? feliz navidad mi pajaro
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12-27-2013, 01:19 PM #450
Cycle 5 Week 3 Chest DAY:
Flat BB Bench:
warm up w/ bar x 10
195x 5
230 x 3
250 x 3
Incline DB Bench:
70x10
80x10
90x10
Cable Chest fly standing:
65x12 + 12 bw dips
65x12 + 12 bw dips
65x12 + 12 bw dips
Low Cable Chest Fly standing
45x10
45x10
45x10
Cable Tricep Ext V-bar attachment:
150x12
150x12
150x12
Curls DB:
45x10
40x10
35x10
5/3/1 Cycle 5 week 3 Legs
Squats:
warmup w/ bar x 20
215x5
240x3
260x5
Box squats:
275x10
295x10
315x8
Leg Press:
360x10
360x10
360x8
Leg ext:
170x10
175x10
180x10
Plate-Loaded Single-Leg Curl:
90x12x2
100x12x2
110x10x2
Seated calf raises:
135 x 15
135 x 15
135 x 15Always carry metric sockets in pocket to throw @ cagers krew
██ █ ★ █ ██ Combat Veterans Crew ██ █ ★ █ ██
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