TGreggors' Second Training Log

[QUOTE=DJaRiHardstyle;1449293923]Good to see that kind of excitement going into the off season. Agree with what every1 else here has already said. Legs are so hard to bring up... only method I've ever seen noticeable results from is increasing frequency to 3-4x a week (w/volume equated), and like Inna said, starting with hamstrings. Something I used to do and no longer really do, I guess cuz of the tendency to think "powerlifting = good for bodybuilding and everything else is broscience" haha.[/QUOTE]
Trying to stay away from those kinds of thoughts! just have to remember that some of the best pros don't even touch powerlifting training. Starting with hamstrings is something that I have never tried before :o high frequency is feeling great for me. Kind of a typical thing for one to say, but focusing on all of these compounds is making me feel like an athlete for a change, which I am LOVING.

6/24/16:
155.4 lbs.

Front Squats:
95 x 5
135 x 5
185 x 3
220 x 5, 5, 5, 5

Bench Press:
135 x 5
175 x 5, 5, 5, 5

Deadlifts:
275 x 3
310 x 5, 5, 5, 5

Seated BB Overhead Press:
95 x 8, 8, 7, 1

HS High Rows:
2 45s + 5/side x 8, 8, 9

DB Hammer Curls: *not alternated*
30s x 10, 10, 10

Standing Overhead Cable Triceps Extensions:
100 x 10, 10, 10

Good stuff!

Deadlifts from today:
[youtube]IVTdfN6cKj8[/youtube]

In comparison with what I consider my best deadlift performance to date:
[youtube]VBcqR-eY3pg[/youtube]

We've got some work to do.

Glad to see your reverse going so well! From what I've seen, aggressive reverses tend to work well for those who have been in a longer deficit such as yourself. Wish I knew the science behind it, but it's a cool thing to take into account for sure.

Your deadlift is gonna soar this offseason man. You'll look back at your best DL a year from now and laugh at it.

[QUOTE=LoganBrown;1449492333]Glad to see your reverse going so well! From what I've seen, aggressive reverses tend to work well for those who have been in a longer deficit such as yourself. Wish I knew the science behind it, but it's a cool thing to take into account for sure.

Your deadlift is gonna soar this offseason man. You'll look back at your best DL a year from now and laugh at it.[/QUOTE]
Honestly am surprised that the weight gain has been so little for the caloric increases that I've had. going from 1500 3x/week and 2100 4x/week + 1800 calories of weekly cardio to no cardio and 2350(soon to be 2450) calories per day. Body fat gain has been so slight that I can hardly even see it. Weighing like 1.7 pounds heavier, on average, than what I did during peak week (Which is almost a month ago now, wow.) You should check out the 3DMJ recovery diet video if you haven't. Its principles are so solid. Actually going a little slower than the rate that they recommend, but I guess I don't mind too much. Better than going too fast. Just prolonging the amount of time I get to have in a surplus!

I sure hope you're right about the deadlift tho. It has historically been my second best lift, and I feel like I have a lot of potential to really jack my total up to a respectable range if I really hammer it hard. There's a powerlifting meet on December 10th (conveniently the Saturday after my final exam for pharmacy school) that I kind of have my eye on right now so I would love to get it up there.

6/26/16:
156.0 lbs.

Bench Press:
45 x 10
95 x 5
135 x 5
160 x 8, 8, 8

HS Low Rows:
2 45s +20/side x 8
2 45s + 15/side x 8, 8

Front Squats:
135 x 5
200 x 8
205 x 9, 9

Lat Pulldowns:
160 x 12, 12, 10, 2

Underhand Pulldowns:
150 x 12, 12, 12

Standing Calf Raises: *paused*
110 x 14, 14, 12, 2

Triceps Pushdowns:
110 x 14, 14, 14

HS Seated Crunches:
2 45s x 14, 14, 15

HS Oblique Crunches:
45 + 25/side x 14, 13

Super sodium filled meal at buffalo wild wings last night(a salad with salsa, lol), so kind of expecting weight to trend downward again tomorrow. Extremely pleased with this session. I believe that was another PR on front squats.

On the PR train!!

[QUOTE=IK9;1449763503]On the PR train!![/QUOTE]
Much sooner than expected! Now I just gotta get that bench to start really moving.

Okay, just got my final weigh-in of the week, which was 156.0 lbs. Average weight was 155.31 (which is actually 0.2 less than last week), so calories will be increased to 2450/day. While I do enjoy the extra food, I gotta say, there is a bit of me that is kind of sad to increase the calories and give up my stage (or close to stage) conditioning. A bit conflicted but it needs to be done. Still have a lot of food focus (which working all day really helps with since my mind is fully occupied and I have no access to food) and I really don't know what's going on with the hormones still. Very, very slight improvement but still not great in that regard. Hope I haven't done permanent damage to them. I really am feeling good for the most part but still do have some diet-related problems going on.

[QUOTE=TGreggors;1449891083]Okay, just got my final weigh-in of the week, which was 156.0 lbs. Average weight was 155.31 (which is actually 0.2 less than last week), so calories will be increased to 2450/day. While I do enjoy the extra food, I gotta say, there is a bit of me that is kind of sad to increase the calories and give up my stage (or close to stage) conditioning. A bit conflicted but it needs to be done. Still have a lot of food focus (which working all day really helps with since my mind is fully occupied and I have no access to food) and I really don't know what's going on with the hormones still. Very, very slight improvement but still not great in that regard. Hope I haven't done permanent damage to them. I really am feeling good for the most part but still do have some diet-related problems going on.[/QUOTE]

From this point on, you'll always feel "fat" when you look at where you were on show day vs where you are now but mainly the shift will be that you'll be hitting lotsa PR's and you'll get a rush of excitement from that instead

Enjoy the extra food and the extra fluff.. it's fun being fat haha

[QUOTE=IK9;1449912423]From this point on, you'll always feel "fat" when you look at where you were on show day vs where you are now but mainly the shift will be that you'll be hitting lotsa PR's and you'll get a rush of excitement from that instead

Enjoy the extra food and the extra fluff.. it's fun being fat haha[/QUOTE]
Just gotta fight those anorexic/controlling tendency that I have that still can rear its head every now and then if I don't stay mindful. Achieving "stage leanness" (even if I didn't get as lean as may have been required in retrospect) makes how you see body fat on the human body so much different. Like I can see pockets of fat on a person so much more easily now. Kinda bizarre to me. Like I feel as if everyone around me just got fatter, and that I didn't get any leaner LOL. Although I know that's just the mind**** of prep talking.

Oh, that it is. Filling out shirts and not looking like a skinnykunt in clothing is going to be nice. AAAAALLLLLL ABBBOOOAAARRRDDDD THE GAINNNN TRAAAAIIINNNNN

6/28/16:
154.8 lbs.

Deadlift:
135 x 5
225 x 5
275 x 3
295 x 8, 8, 8

Standing DB Overhead Press:
20s x 10
40s x 12, 11
35s x 12, 1

Incline Leg Press:
2 45s + 35/side x 12, 12, 12

HS Low Rows:
45 + 20/side x 14, 14, 14

Neutral Grip Pulldowns:
130 x 14, 14, 14

Seated Preacher Curls:
10/side x 14, 14, 15

Nunez Skullcrushers:
15/side x 12, 12, 12

Dat volume.

Don't feel even a little bad upping those cals... and I don't mean that in a hippy, "love your body" kind of way either.

Getting to stage condition is an elite-level task, if you think about it; few other people will ever push their bodies so close to the limits of leanness while still fighting to retain muscle and show up looking good on show day. So once you've done it, like has been said in here, everything else feels sub-par.

Reality is: You've bounced back from this show [I]really[/I] nicely. Most competitors would kill to do the job you've done keeping your bodyweight in control post-show. And it's starting to pay off... keep increasing those cals at the appropriate rate you have been, use it to build some quality size and strength, and enjoy feeling more and more "normal" again.

I love following this thread... you continuously stay on the straight and narrow, and you're reaping the rewards.

^ this

Happy to have you guys around. Every bit of reassurance helps. 2450 and no cardio is feeling great. Hoping to continue with the dietary compliance! Actually going a bit slower than I would have originally thought. Metabolism is doing better than anticipated as well.

6/30/16:
156.4 lbs.

Front Squats:
95 x 5
135 x 5
185 x 3
220 x 5, 5, 5, 5

Bench Press:
135 x 5
175 x 5, 5, 5, 5

Incline Bench Press:
130 x 8, 8
120 x 8

HS High Rows:
2 45s + 10/side x 8
2 45s + 15/side x 8, 8

Supinating DB Curls:
30s x 12, 12, 11, 1

Triceps Pushdowns:
120 x 12, 12, 12

Seated Calf Raises: *paused*
2 45s + 35 x 12, 12, 12

HS Seated Crunches:
2 45s x 14, 14, 15

HS Oblique Crunches:
45 + 25/side x 15, 15

:-)

Finally eating a bit of the candy that the gf got for me for Christmas. 120 cals a piece for these things, but after eating a mountain of zucchini and squash, plate filled with tomatoes and guac followed by a bowl of pumpkin afterwards, I was actually stuffed for once and felt comfortable fitting it in last night.
[img]http://i.imgur.com/VYpuMEG.jpg[/img]
Whilst watching shark week.

$$$$$$$$$$$$$$$$$$$

7/1/16:
154.2 lbs.

Front Squats:
95 x 5
135 x 5
185 x 3
225 x 4, 4, 4, 4

Bench Press:
135 x 5
180 x 4, 4, 4, 4

Deadlift:
275 x 3
320 x 4, 4
325 x 4, 4

Seated BB Overhead Press:
105 x 6, 6, 6

HS High Rows:
2 45s + 25/side x 6, 6, 6

DB Hammer Curls: *non-alternated*
35s x 8, 8, 8

Overhead Cable Triceps Extensions:
120 x 5
100 x 10, 9

Bench press technique is starting to feel pretty solid from all of the practice. Deadlifts also went well.

Upon weighing 155.8 this morning, weekly BW is still sitting at like 155.2 (less than the last two weeks despite the increase in calories this week). Not to be such an eager beaver, but if I don't see at least an average of 156, I am increasing to 2550 cals/day. Originally planned on averaging out to being like at least 160 on average by the four weeks post-show mark before tapering down the surplus to about 0.5-1 pound gain/month, but we're going WAY slower than anticipated.

[QUOTE=TGreggors;1450752393]Upon weighing 155.8 this morning, weekly BW is still sitting at like 155.2 (less than the last two weeks despite the increase in calories this week). Not to be such an eager beaver, but if I don't see at least an average of 156, I am increasing to 2550 cals/day. Originally planned on averaging out to being like at least 160 on average by the four weeks post-show mark before tapering down the surplus to about 0.5-1 pound gain/month, but we're going WAY slower than anticipated.[/QUOTE]

Dude this is good.. let that metabolism catch up lol.. inb4 whale status ^_____^

You're doing a great job for a 1st time competitor.. you'll be a huge threat in 4-5 years time

^This. With your structure and discipline, you'll be a great BBer. That's awesome about your reverse though man! You were at 1500 at your lowest and now close to 1000 more cals and hardly any gain? Impressive to say the absolute least. Idk if you follow Corbin Pierson on IG or not, but he's in a similar boat. He's at 3500 or so with very little gain from the stage. The human body is a crazy thing and that's why I love this sport so much; there's so much variation from person to person and there's no true one size fits all approach. Figuring your body out and what makes it click is a lot of fun IMO.

[QUOTE=LoganBrown;1450774403]^This. With your structure and discipline, you'll be a great BBer. That's awesome about your reverse though man! You were at 1500 at your lowest and now close to 1000 more cals and hardly any gain? Impressive to say the absolute least. Idk if you follow Corbin Pierson on IG or not, but he's in a similar boat. He's at 3500 or so with very little gain from the stage. The human body is a crazy thing and that's why I love this sport so much; there's so much variation from person to person and there's no true one size fits all approach. Figuring your body out and what makes it click is a lot of fun IMO.[/QUOTE]
You kind of just put things into perspective for me...lol. Metabolism is rebounding better than anticipated. And I do actually follow Corbin. He's actually inspiring me to try pushing the calories just a tad more. We'll see how it responds to a bit more food. Will not allow myself to get sloppy by any means. and my general rule is that no more than an increase of 25 g of carbs/100 cals per week.
[QUOTE=IK9;1450762713]Dude this is good.. let that metabolism catch up lol.. inb4 whale status ^_____^

You're doing a great job for a 1st time competitor.. you'll be a huge threat in 4-5 years time[/QUOTE]
Just the food focus is so bad still. Like my hunger is still hardly ever satisfied. Still a bit irritable as well. Slow weight gain is good, but I'm still at a place where my body isn't too happy with its composition. I'd like to be 160, on average, by the end of July. 165 by the end of the year or so. May maintain around there but it's so hard to know where I'll end up at this point. But thanks, dude. May be thinking that I'm naive, but I want that pro card.

[QUOTE=TGreggors;1450784663]
Just the food focus is so bad still. Like [B]my hunger is still hardly ever satisfied. Still a bit irritable as well[/B]. Slow weight gain is good, but I'm still at a place where my body isn't too happy with its composition. I'd like to be 160, on average, by the end of July. 165 by the end of the year or so. May maintain around there but it's so hard to know where I'll end up at this point. But thanks, dude. May be thinking that I'm naive, but I want that pro card.[/QUOTE]

Sorry to hear that, man. You're doing an exceptional job though of staying the course and having faith in the process; no question it'll pay off in a huge way.

Keep upping cals at this rate and you'll be at some decent numbers for when you start actually bulking again. Stay pumped for this, it's gonna be fun... lots of good foods, improved hormones/mood, strength/size, etc. :)

[QUOTE=DJaRiHardstyle;1450854293]Sorry to hear that, man. You're doing an exceptional job though of staying the course and having faith in the process; no question it'll pay off in a huge way.

Keep upping cals at this rate and you'll be at some decent numbers for when you start actually bulking again. Stay pumped for this, it's gonna be fun... lots of good foods, improved hormones/mood, strength/size, etc. :)[/QUOTE]
Still staying pumped. Motivation is still off the charts. I will continue to stay structured, of course. Refusing to allow impatience screw up a successful reverse. I don't bodybuild for external reasons, but I've been getting a whole lot of positive reinforcement from those around me which is more beneficial than one would think. Every time I go into public, I feel like I see someone who I haven't seen in a long time and I receive some sort of compliment about the contest. Word tended to spread quickly about me competing in a small town. Not letting it get to my head but it does feel good!

7/3/16:
153.0 lbs.

Bench Press:
45 x 10
95 x 5
135 x 5
175 x 6
170 x 6, 6

HS Low Rows:
2 45s + 30/side x 6
2 45s + 25/side x 6, 6.5

Front Squats:
135 x 5
185 x 3
215 x 6
220 x 6, 6

Lat Pulldowns:
180 x 10, 10
170 x 10

Underhand Pulldowns:
160 x 10, 10, 10

Standing Calf Raises: *paused*
130 x 12, 12, 12

Triceps Pushdowns:
120 x 12, 12, 12.5

HS Seated Crunches:
2 45s x 14, 14, 15

HS Oblique Crunches:
45 + 25 x 14, 13

Crushed it. Weighed 0.8 lbs. less than I did on stage for whatever reason. Guessing because of variations in sodium intake but I cannot say for sure

^ that post-show metabolic chit rather than sodium I think

[QUOTE=IK9;1450901683]^ that post-show metabolic chit rather than sodium I think[/QUOTE]
I sure hope you're right! lol no problem with getting more food. Will gauge my weekly average tomorrow and then will make adjustments if needed.

Averaged out to 154.9 lbs....lighter than my weekly average for the past two weeks. Going to give 2550 a try and see what happens.

[QUOTE=TGreggors;1451023343]Averaged out to 154.9 lbs....lighter than my weekly average for the past two weeks. Going to give 2550 a try and see what happens.[/QUOTE]

That metabolism!

[QUOTE=IK9;1451026333]That metabolism![/QUOTE]
Going to be cool to see how weight changes in response to the increase. AGAIN. My adherence to the caloric prescription is pretty close to 100%, so the data that I collect in the coming weeks is going to be valuable in figuring out how my body responds to changes in food intake.

7/5/16:
155.2 lbs.

Deadlift:
135 x 5
225 x 5
275 x 3
310 x 6, 6, 7

Standing DB Overhead Press:
45s x 10, 9
40s x 11

Incline Leg Press:
3 45s + 5/side x 10, 10, 10

HS Low Rows:
45 + 30/side x 12, 12
45 + 35/side x 12

Neutral Grip Pulldowns:
150 x 12, 12, 12

Cambered Bar Preacher Curls:
12.5/side x 13, 13, 12

Nunez Skullcrushers:
20/side x 10, 10, 10

Energy was sky high. Excellent

[youtube]_VJgcvSMVKU[/youtube]

Way to grind out that last rep.. pelvis hip thrust of peace!!

[QUOTE=IK9;1451186053]Way to grind out that last rep.. pelvis hip thrust of peace!![/QUOTE]
gloots for the sloots nomsayin'

7/7/16:
155.6 lbs.

Front Squats:
95 x 5
135 x 5
185 x 3
230 x 4, 4, 4, 4

Bench Press:
135 x 5
180 x 4, 4, 4, 5

Incline Bench Press:
140 x 6, 6, 6

HS High Rows:
2 45s + 30/side x 6, 6, 6

Supinating DB Curls:
35s x 10, 9
30s x 11

Cable Triceps Pushdowns:
140 x 10, 10, 11

Seated Calf Raises: *paused*
2 45s + 40 x 10
3 45s x 10, 10

HS Seated Crunches:
2 45s x 14, 15, 15

HS Oblique Crunches:
45 + 25 x 15, 14

Good work. I turn 23 today Q("Q)

Third working set of front squats: (song is almost fitting, bahahaha)
[youtube]Z2kMLhvvDPc[/youtube]

Final set on bench:
[youtube]Z784jdAcC0g[/youtube]

Bench is still poverty, I know.

Happy bday brah!

Keep the training videos coming.. it's fun to watch

[QUOTE=IK9;1451540173]Happy bday brah!

Keep the training videos coming.. it's fun to watch[/QUOTE]
thanks, man! pretty nuts that I'll be a third of the way through my 20s in only a few short months.

believe I'll be making the cheesecake in this video when I get home from work tomorrow night.
[youtube]F9SVzczY6GE[/youtube]

and noted. I record often but don't upload so much since I'm not too strong at the moment.

It's not about strength.. It's about effort. You put in the effort & grind out the reps

Brb 145 lb girls that pause bench 315 in comp :(

[QUOTE=IK9;1451543103]It's not about strength.. It's about effort. You put in the effort & grind out the reps

Brb 145 lb girls that pause bench 315 in comp :([/QUOTE]
well then I'll continue to try to put some videos out. No promises but I'll start making an effort to put some out more frequently.

Srsly doe. Do I even lift

7/8/16:
155.6 lbs.

Front Squats:
95 x 5
135 x 5
185 x 3
240 x 3, 3, 3, 3

Bench Press:
135 x 5
185 x 3, 3, 3, 3

Deadlift:
275 x 3
335 x 3, 3, 3, 3

Seated BB Overhead Press:
120 x 4, 3
105 x 7

HS High Rows:
3 45s/side x 4, 4, 4

DB Hammer Curls:
45s *alternated* x 6
40s *non-alternated* x 6, 7

Standing Overhead Cable Triceps Extensions:
120 x 6
110 x 7, 7

Very nice. Pumped about the front squats and the bench press is also making some headway.

Second working set of front squats:
[youtube]h1P-FRhwqkc[/youtube]

Third working set of deadlifts:
[youtube]3g5WEiOQJr8[/youtube]

7/10/16:
157.6 lbs. (WOAH. came out of nowhere)

Bench Press:
45 x 10
95 x 5
135 x 5
185 x 4, 4, 5

HS Low Rows:
2 45s + 35/side x 4, 4, 5

Front Squats:
135 x 5
185 x 3
235 x 4, 4, 4

Lat Pulldowns:
200 x 8, 8, 7.8

Underhand Grip Pulldowns:
180 x 9, 8, 8

Standing Calf Raises: *paused*
140 x 11, 10, 10

Triceps Pushdowns:
140 x 10, 10, 10

HS Seated Crunches:
2 45s x 14, 15, 15

HS Oblique Crunches:
45 + 25 x 14, 13

Good! BW is up quite a bit. Comfortable with 2550 kcal/day right now.
Cheesecake that I made for my birthday the other night
[img]http://i.imgur.com/cdN7LiM.jpg[/img]
[img]http://i.imgur.com/EPYEbtO.jpg[/img]
Topped with some chocolate walden farms $$$$$$$$$$$$$$$$$$

Macros aren't that bad, either. Making another one today since I enjoyed it so much.
[img]http://i.imgur.com/oz3IhEH.png[/img]

Final sets on bench and front squats:
[youtube]50m_HLS7TEs[/youtube]
[youtube]Jj_WQaFOGAE[/youtube]

Went to the Nashville Zoo yesterday. Had a good time.

Your feet placement on bench is lop-sided.. One foot is behind the other.. Does that feel weird?

Yea happy bday man. Cheesecake looks bomb. I was gonna ask the same thing about feet positioning on bench

[QUOTE=DJaRiHardstyle;1452083393]Yea happy bday man. Cheesecake looks bomb. I was gonna ask the same thing about feet positioning on bench[/QUOTE]
Thank ya! I made another one yesterday and used the "bake" setting as opposed to "convection bake". Turned out much better.

[QUOTE=IK9;1452056433]Your feet placement on bench is lop-sided.. One foot is behind the other.. Does that feel weird?[/QUOTE]

Doesn't feel weird but definitely does look off. I've always had problems with being lopsided on the bench press. Need to work on technique badly. It is such a hard movement for me to nail for whatever reason.

7/11/16:
155.6 lbs.

Deadlift:
135 x 5
225 x 5
275 x 3
335 x 3
320 x 5
325 x 4

Standing DB Overhead Press:
50s x 8, 8, 8

Incline Leg Press:
3 45s + 20/side x 7
3 45s + 15/side x 9, 8

HS Low Rows:
2 45s + 5/side x 10, 10, 10

Neutral Grip Pulldowns:
170 x 10, 10, 10

Seated Preacher Curls:
17.5/side x 10, 10, 10

Nunez Skullcrushers:
25/side x 8, 8, 8

First working set on deads this morning:
[youtube]m6GHoqlslSY[/youtube]

Making them deads look easy

[QUOTE=TGreggors;1452181853]Doesn't feel weird but definitely does look off. I've always had problems with being lopsided on the bench press. Need to work on technique badly. It is such a hard movement for me to nail for whatever reason.[/QUOTE]

I changed my form a million times from 275 to 315 in 2014. I think the biggest change was.. I use my knees to touch the left & right sides of the bench.. Plant my toes while touching the bench w/ my knees.. Then slide down & arch.. Plant my shoulders/drive my lats into the bench all while gripping the bar as tight as possible.

I think bench is difficult for you mainly because you are tall & you have long arms. You take a closer/narrower grip when I think you'd benefit for a super wide / less range of motion grip

[QUOTE=IK9;1452200323]I changed my form a million times from 275 to 315 in 2014. I think the biggest change was.. I use my knees to touch the left & right sides of the bench.. Plant my toes while touching the bench w/ my knees.. Then slide down & arch.. Plant my shoulders/drive my lats into the bench all while gripping the bar as tight as possible.

I think bench is difficult for you mainly because you are tall & you have long arms. You take a closer/narrower grip when I think you'd benefit for a super wide / less range of motion grip[/QUOTE]

May try those cues out. Liking my current setup but not the fact that I have a poverty bench.

Not often that I get called tall! I guess 5'10 isn't the shortest. I try to just place my pinkies on the rings. Have tried close grip as well as wider grip...it's hard. so many variables to manipulate

Only change 1 variable at a time until you find what works best for you

[QUOTE=IK9;1452466413]Only change 1 variable at a time until you find what works best for you[/QUOTE]
That's the way that I'm going to try to do it. First order of business is fixing the asymmetrical foot placement. Which will be harder to do than one would think.

7/13/16:
156.4 lbs.

Front Squats:
95 x 5
135 x 5
185 x 3
240 x 3, 3, 3, 4

Bench Press:
135 x 5
185 x 3, 3, 4, 4

Incline Bench Press:
155 x 4, 4
150 x 4

HS High Rows:
3 45s/side x 4, 4, 4

Supinating DB Curls:
40s x 8, 8, 8

Cable Triceps Pushdowns:
150 x 8, 9, 8

Seated Calf Raises: *paused*
3 45s + 12.5 x 8, 8, 8

HS Seated Crunches:
2 45s x 15, 15, 15

HS Oblique Crunches:
45 + 25 x 15, 15

Happy with this. Condensing my weekly volume a bit because I will be traveling to Florida on Friday(again! lol) through Wednesday for a family vacation and I'm only going to be training twice while I'm down there probably. So that's why I've been getting ahead of schedule this past week or so. This session is typically scheduled for Friday but I'm doing it Wednesday. Will be heading in for my typical Sunday session tomorrow (on Thursday). Will probably be training on Sunday and Tuesday while I'm down there. Being flexible while still getting the work in :-)

Final set of front squats:
[youtube]3KAvqD8Mmpw[/youtube]

Bench Press:
[youtube]DB8aW3xLNDg[/youtube]

7/14/16:
157.0 lbs.

Front Squats:
95 x 5
135 x 5
185 x 3
230 x 5, 5, 5, 5

Bench Press:
135 x 5
180 x 5, 5, 5, 5

Deadlift:
275 x 3
315 x 5, 5
320 x 5, 5

Seated BB Overhead Press:
95 x 8, 8, 8

HS High Rows:
2 45s + 20/side x 8, 8, 8

DB Hammer Curls: *alternated*
35s x 10, 10, 10

Standing Cable Overhead Triceps Extensions:
100 x 11, 10, 10

Good. Was thoroughly beat by the end of this. Ready for a day or two off. Will be back in on Saturday or Sunday. Last day of my internship for the summer, packing, and then off to the beach in the morning. Time for some seafood! and maybe a glass of wine. Will be in control but I plan to enjoy myself. God, it feels good to not be dieting.

Last set on bench:
[youtube]vKtLMB3koek[/youtube]

Third working set on deadlifts:
[youtube]TsUJK4yCiXA[/youtube]

Beach sounds awesome. I miss my vacay already hahah