Get Cut-Like-Coleslaw.. [u mirin'?]

[deltpecx]

Alternating Rotating Curls
40 x 8 per arm
40 x 8 per arm
45 x 8 per arm
45 x 8 per arm

is this like a hammer curl/DB curl hybrid?

[HighFivan]

is this like a hammer curl/DB curl hybrid?

exactly that. you start as a hammer curl, then supinate the hands as you curl.

[nwskier]

strong workouts lately. you gotta be pumped on that MSU win (my sis lives in Ann Arbor and her husband is huge UM fan, lol)

[HighFivan]

strong workouts lately. you gotta be pumped on that MSU win (my sis lives in Ann Arbor and her husband is huge UM fan, lol)

oh yeah. ******** has been a constant flood of go green fk blue lol
we will all be high on that for a while

[nwskier]

oh yeah. ******** has been a constant flood of go green fk blue lol
we will all be high on that for a while

after being that fired up, should be lifting like a champ

[gainweightnow]

I set my DVR to record The Biggest Loser and it recorded the University of Michigan basketball game.

[deltpecx]

I set my DVR to record The Biggest Loser and it recorded the University of Michigan basketball game.

[HighFivan]

I set my DVR to record The Biggest Loser and it recorded the University of Michigan basketball game.

That was so raven of you!

[HighFivan]

Feb 15 Masssssive chest day!

smile on my face all day long.
fantastic workout!

previous physical 1RM on flat bench- 245

Flat Barbell Bench Press
135 x 5
185 x 5
225 x 5
245 x 3
255 x 1
225 x 6
155 x 30 rest pause (25-5)

Incline Hammer Strength
230 x 5
230 x 5
250 x 5
270 x 4 + 1 spotted
270 x 4

Decline Barbell Bench
185 x 8
225 x 5
225 x 4
225 x 3 + 1 spotted

Chest Dips
BW x 12
45 x 5
90 x 8
90 x 8

Cable Flyes
30 x 10
25 x 15
25 x 15

[HoneyBadger300]

Strong everything. Nice Rep PR at 245 and then new PR at 255.

[da2ricky]

damn dude, sick chest day. 255x1 farrrrrrrrrk!

[deltpecx]

Nice PRs two in a row!!

On HS is that the weight per side?

[HighFivan]

Strong everything. Nice Rep PR at 245 and then new PR at 255.

damn dude, sick chest day. 255x1 farrrrrrrrrk!

thanks brothas, felt goooood

Nice PRs two in a row!!

On HS is that the weight per side?

total weight! haha one day it will be per side

[HighFivan]

didnt get to log yesterdays back day but here is

Feb 17 Leg Day

hip warmup! all with band (videos to come soon...ish)
clam openers 3x10
3 x 10 side leg raise
3 x 10 side leg raise w/ leg adducted

ATG squats
135 x 5
135 x 5
185 x 5
225 x 5
245 x 3
275 x 2
305 attempt for 1, close, no cigar. (max still 295)
front squats (not sure why) 135 x 15


Walking Lunges
~ 20-24 steps x 4 sets w/ 95 lbs

[HighFivan]

Yeah, I got you a workout!

So Funny enough, the workout following my last leg day (the 18th) I attempted shoulders, decided to try out the seated dumbbell overhead press again (the one that hurt my neck)

...lo and behold

8th rep @ 75 lbs and snap my chit up again.

I even had someone watch my form that set! so I feel like until I can video and analyze it myself, its best to stay away from that exercise.

Took a day off regardless, assuming it would put me out for another week again.


The next day I got a deep tissue massage from a lovely lady friend. Following day i felt ~90% better. It was like magic.

obligatory picture of lady friend


not actually her, but witchcraft is the only way to explain my speedy recovery.


Feb 20 Chest Day

decided to do some 5x5's

Shake = Here

Flat Barbell Bench
135 x 10
185 x 5
225 x 5
225 x 5
225 x 5
225 x 5
230 x 4
165 x 17 + 6 + 4 + 3 (rest pause to 30)

Incline Barbell
135 x 15
135 x 12
185 x 8
185 x 6
185 x 6

Chest Dips
BW x 12
45 x 8
90 x 8
100 x 5


Incline Hammer Strength
90 x 10
180 x 8
200 x 5
230 x 5
230 x 5

Cables Flyes
25 x 15
30 x 12
30 x 12
25 x 15


I had such great energy (levels and sustenance) that I decided to do some lateral deltoid work and additional tricep work (not recorded)

[HighFivan]

Glutes still sore from Lunges....
need to foam roll bad/deep tissue glute massage?


working legs tomorrow regardless!

[deltpecx]

One of the best movie lines:

http://www.youtube.com/watch?v=C1ZpBPYFDXI

[da2ricky]

that chest day looks pretty sick. Mirin the 225x5x5, I'm trying to work my way to that.

[gainweightnow]

I'm lifting today...


WITH YOU

[HighFivan]

that chest day looks pretty sick. Mirin the 225x5x5, I'm trying to work my way to that.

felt good man! mentally getting up to 2 plates has been a big jump for me.
you got dis!

I'm lifting today...


WITH YOU

<3 good workout luv

[HighFivan]

Back day!

Shake: HERE

pullups
weighted belt nowhere to be found. checked out by some other punk.
wide grip x15
wide grip x 12
wide grip x 10

low rest sets to 5 alternating with partner
wide x5
wide x5
normal x 5
normal x 4
neutral x 5
neutral x 3 burned.

Neutral Bar Lat pulldown
120 x 12
140 x 8
160 x 8
180 x 8
200 x 6
200 x 6 drop 120 x 10 drop 85 x 5

Barbell Row first time doing these in forever, need to bring em back!
135 x 10
135 x 10
135 x 10
135 x 12
135 x 12

Single arm Hammer Strength Row
140 x 10/arm
180 x 10/arm
270 x 8/arm
290 x 8/arm
320 x 6/arm

Barbell Shrugs ~10-20 seconds between sets
225 x 15 grip failing...
135 x 15, 14, 13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

holy volume

[deltpecx]

Liking the volume for your back!

What's this bar look like... neutral bar lat pull downs?

[HighFivan]

Liking the volume for your back!

What's this bar look like... neutral bar lat pull downs?

dunno what else to call it, but the hands are in neutral position so... haha

[da2ricky]

sick back workout dude, love the volume. I wish I could hit back everyday, definitely my favorite muscle group.

[HighFivan]

sick back workout dude, love the volume. I wish I could hit back everyday, definitely my favorite muscle group.

thanks brother! I still hate rowing haha, but working the lats is def up there in my favorites

Leg Day

Shake: HERE

Back Squat
135 x 5
135 x 8
185 x 5
225 x 5
245 x 5
275 x 3
305 x 1 *PR*
315 x 1 attempt ~failed~
305 x 1 (in video)

Romanian Deadlift
135 x 10
185 x 10
225 x 8
315 x 6
335 x 6 (In Video)
grip was failing bad today, too sweaty haha. Had to strap up instead of switch grip like I normally do.

Leg Extensions
170 x 15-20 ...i dont count
240 *whole stack 9/10



that squat was a grinder...

[deltpecx]

"This video is private."

[HighFivan]

"This video is private."

fixed!

[da2ricky]

no short shorts, no care. :}


At the bottom of the squat I was like




then you managed to grind through it and I was like

[deltpecx]

Grinder!

[BabyOilBrah]

I'm mirin

Subbed bro