**The Misc LEO/Corrections Lift Log** Do you know why we pulled you over today?

[dannyautrey]

I need to get back aftr taking me vitamins. I'm experiencing more fatigue, lately. I think I've reached old age.

[memcop]

I need to get back aftr taking me vitamins. I'm experiencing more fatigue, lately. I think I've reached old age.

Orange triad and a seperate greens supp or blend your own greens. Srs

[memcop]

Upper Chest

Inc Bench
110 x 15
187 x 10
220 x 6
264 x 1
275 x Fail - back started cramping
187 x 10, 8, 8
121 x 20, 16, 12

-106 reps

Inc DB Flyes
44 x 10, 10, 10, 10

1km walk to loosen up back.

Daily Supps
C4 Blue Raz 2 scoops

How is back?

[dannyautrey]

Orange triad and a seperate greens supp or blend your own greens. Srs

Always heard good things bout OT. Will order.

[WillNotBreak]

How is back?

Back has been doing really well, dunno how it cramped during incline.

Doing sets of 242lb squats without issue and 3P plate deads... Slow and steady, slow and steady.

[WillNotBreak]

Bench
132 x 15
198 x 10
264 x 4
275 x 2
286 x 2
264 x 4
198 x 10, 10 drop 110 x 12

Flat DB Flyes
44 x 12, 12, 10, 10

BB Curl s/s Alt DB Curl
60.5 x 12, 12, 10, 10
37.5 x 6, 6, 6, 6

Hammers s/s Concen
44 x 10, 10, 10, 10
26.5 x 6, 6, 8, 6

Daily Supps
C4 Blue Raz 2 scoops

Weigh in: 83.6kg/184lb -0.3kg/0.75lb

Spent the week on a deficit due to having such a massive week last week. Tried some volume mixed with strength. Fun.

[dannyautrey]

EllipTactical, Squat, Foam Roll, Lunge, things for warming


Overhead
some@bar
some@95
5@135
5@155
2@185
225
255
295 PR
miss @ top of 305... arrrgghh/

Deadlift
5@225
5@315
2@405
455
495
545
585
615PR

Felt good to set a couple of PRs. Later on this week I'll so some squatting and benching, and might go after that overhead again.

[WillNotBreak]

Im Strong

Dude, that overhead! Ridiculous!

I spose your dead is impressive too..... Makes my soul cry.

[dannyautrey]

I wish I could feel great about them. I have strength dysmorphia from watching WSM growing up. Won't feel good about myself, even when I squat and deadlift over 800 and press over 400.

[WillNotBreak]

OHP
110 x 10
143 x 8
176 x 4
198 x 1
154 x 7
110 x 12

DB drop Bodyband Lat Raises
33 x 10, 10, 10, 10
Lvl5 x 10, 10, 6, 6

DB drop Bodyband Front Raises
33 x 8, 8, 8
Lvl5 x 8, 8, 8

BB Shrugs
198 x 10, 10, 10

CGBP
198 x 10, 8, 8, 8

Bodyband tricep pushdown
Lvl5 x 15, 15, 12, 12


Daily Supps
C4 Strawberry Margherita 2 scoops

[dannyautrey]

Heavy Squat and Bench

Squat
10@bar
10@135
10@185
8@225
5@275
5@315
2@365
405
455
495
545

Bench
2x244@bar
2x10@135
8@185
3@225
2@275
315
335

Son was born Monday, and he stole all mah gainz. Will try again in the next few days to post a real squat

[WillNotBreak]

Upper Chest

Inc Bench
110 x 12
176 x 8
220 x 4
275 x 1
220 x 8, 6
176 x 10, 8
110 x 15, 12

Inc DB Flyes D/S
44 x 10, 10, 10, 10
33 x 8, 8, 8, 8

Stretching, abs

50min ish.

Daily Supps
C4 Blue Raz 2 scoops

[dannyautrey]

Lifted some kegs overhead. 190lbs was the heaviest. One of my kegs is 3/4 or so full of fosters.

[memcop]

Lifted some kegs overhead. 190lbs was the heaviest. One of my kegs is 3/4 or so full of fosters.

Dont drop it. That bitch will shoot off like a rocket

[dannyautrey]

Its been dropped a bunch.. Am I flirting with disaster?

[dannyautrey]

Just whatever...

Squat, good morning, shoulder mobbin

Strict Press
10@95
10@115
8@135
6@155
175
205
215

Bench Press
20@135
10@185
10@225
2x10@245

Tricepticon
Back

[WillNotBreak]

Bench
110 x 15
198 x 10
264 x 4
297 x 1
286 x 2
275 x 2
264 x 3
198 x 10, 10
110 x 15, 15

Flat DB Flyes
44 x 8, 8, 8, 8

BB Curl s/s Alt DB Curl
71.5 x 10, 10, 8, 6
33 x 6, 6, 6, 4

Hammers s/s Concen
44 x 8, 8, 8, 7
26.5 x 7, 7, 7, 8

Daily Supps
C4 Blue Raz 2 scoops

Weigh in: 83.1kg/182lb -0.5kg/1.25lb

Bulk is going sweet.... Lost over a lb consuming over 3k cals. Fml.

[Bigdumogre]

Chest / tri


Changing it up a little

Flat dumbell bench
60x8
60x10
60x10
60x9

Incline dumbell
60x10
60x8
60x8
60x5

Laying overhead extension
60x10
60x10

Seated chest press machine
110x10
115x10
130x10
145x6

Tbar tri pull down
50x12
57.5x10
57.5x8
65x6
65x8

Skull crusher - super set with rope pull down 35x10
50x8
57.5x5
50x7
50x6

Ab machine
110x10
125x10
140x8
155x6


On a stim break kinda - keeping it under 300mg a day instead of 1.5-2g
Also having a friend keep me accountable for my cut so hope I can stick to it. Will be flexible diet style/ mostly eating same thing few meals a day.

Session was solid no real complaints other than sore throat.

[WillNotBreak]

Deadlift

110 x 10
198 x 6
264 x 4
308 x 2, 2
264 x 4, 4
198 x 6

Accessory

WG Pull-up s/s DB Row
BW x 10, 10, 10, 10
48.5 x 12, 10, 10, 10

DB Pullover
48.5 x 12, 12, 12, 12

Stretching, abs.

Daily Supps
C4 Blue Raz 2 scoops

[memcop]

Shoulder prehab x3
Broomstick stretch
35lbsx12 standing one arm shoulder press
Scapular retractions

Flat DB press
100x8x2

Bent row
225x6
205x8

Seated DB shoulder press
75x8x2

Circuit x3
Plyo pushup 10/10
Hanging leg raise x10
Pull ups alternating touching shoulders x10
Crunches X 20
DB OH snatch 60lbs 8/8
Side straddle hops x20

Run for 10

[dannyautrey]

Front squatted 405, then failed 425 twice. I suck.

[memcop]

Front squatted 405, then failed 425 twice. I suck.

Youre pathetic peter

[Bigdumogre]

Front squatted 405, then failed 425 twice. I suck.

Dat der baby brain

[Bigdumogre]

Back / bis

Dumbell curl
35x10
35x10
35x8
40x6

Shrugs
120x10
120x10
120x10
120x10

Incline dumbell curls
20x10
25x8
25x6
25x6

Get a great stretch with that move and bis feel pumped n achey. Low weight can really hurt if movement done right.

Single arm cable row
50x8
50x10
60x8
70x7
80x5

Lat pull down
100x10
120x6
125x5
100x10

Lower back extension
150x12
190x10
210x10
250x8

Row machine
100x8
115x8
130x5
130x5

Preacher curl
95x6
95x8
110x6


Overall not bad session
Back did not feel good enough for deads

[WillNotBreak]

OHP
110 x 10
154 x 6
176 x 4, 3, 3
154 x 6
110 x 14

DB drop Bodyband Lat Raises
37.5 x 8, 8, 8, 8
Lvl5 x 8, 8, 8, 8

DB drop Bodyband Front Raises
37.5 x 7, 6, 7
Lvl5 x 8, 8, 8

BB Shrugs
198 x 10
242 x 6, 10

Dips
BW x 15
1P x 10
2P x 8
3P x 4
BW x 15

DB skulls s/s Bodyband tricep pushdown
37.5 x 6, 5, 5
Lvl5 x 12, 10, 8

25 sets 64min

Daily Supps
C4 Strawberry Margherita 2 scoops

[dannyautrey]

Shoulder Mob and bloodflow, ellipTactical, back warmings

Bench Press
20@135
10@185
5@225
3@245
3@275
3@295
3x3@315

Kirk Shrugs
Curls
Front Raises
Rear Delt Flies

Felt okay with this session. No real programming going on, here, and 3x3@315 isn't stellar, but it was good for the day.

[memcop]

Squat
315x8x2


Deficit SLDL
135x10x2

Seated calf press
Stack x10x5

Run 15 minutes/Yard work

[Bigdumogre]

Boobies and that muscle on back of the arm - you know which one yea that one!!!



Flat bench
135x10
155x10
175x10
195x4
205x3
135x15

Incline bench
135x8
135x10
155x6
155x6
135x12

Chest fly
150x10
170x10
190x8
210x5
150x10

Tri tbar pull down
57.5x12
65x8
65x6
50x10

Skull crusher
50x6
50x8
50x7
50x5

Rat tail tri pull down
15x8
20x4
20x5
20x5


Not bad overall
Actually took a pwo today been having low energy prob due to stim break

[WillNotBreak]

Upper Chest

Inc Bench
110 x 12
176 x 8
220 x 4
264 x 2, 2
220 x 7, 5
176 x 10, 9
110 x 16, 15

Inc DB Flyes
48.5 x 10, 10, 10

Stretching, abs

40min.

Daily Supps
C4 Blue Raz 2 scoops

[dannyautrey]

Day 1 2014 Alaska's Strongest Man Prep



Foam and elliptactical and front squats and rows and a little shoulder mobbin

Deadlift
8@225
6@315
4@365
3@405
2@455

2@495
2@515
2@535
2@545
2@565

Bent Over Rows
Seated Rows w band
DB Rows
Face Pulls
Kirk Shrugs

Deadlifts felt strong. Had at least 1 in the tank on that last set. I don't normally try to push myself to maximum effort early in training cycles, so I consider this to be a good sign of things to come. I substituted in all that back work instead of doing deficits and block pulls because my knee was feeling a little sharp pain.