Straps. You might as well be using a floor jack trololololololol.
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06-05-2012, 11:37 AM #361*Unaesthetic Crew* Disregard V-Taper, Acquire PRs.
My 5/3/1 log - http://forum.bodybuilding.com/showthread.php?t=142349681
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06-05-2012, 11:47 AM #362
- Join Date: Dec 2009
- Location: West Olive, Michigan, United States
- Age: 34
- Posts: 4,109
- Rep Power: 3893
Awesome vids.
Those close grip benches are no joke... well done!Upgraded from "curls for the girls" to "rows for the hoes".
Ryan's Supp. Stack
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r2's WILLpower -- now completely free of bitchassness!
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06-05-2012, 12:15 PM #363
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06-05-2012, 01:45 PM #364
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06-05-2012, 02:11 PM #365
Im sending you new headgear.
Jesus.
BRAINS & GAINS
Strong Mind + Strong Body = UNSTOPPABLE
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06-05-2012, 02:19 PM #366
- Join Date: Dec 2010
- Location: Daytona Beach, Florida, United States
- Posts: 7,691
- Rep Power: 21885
Enroute to gym will be trying those pendlay rows.
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06-05-2012, 02:30 PM #367
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06-05-2012, 10:14 PM #368
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06-06-2012, 01:58 AM #369
I like the noises you make when you lift. (no homo)
Iron, sometimes it sets my teeth on edge, other times it helps me control the chaos.
++ Positivity Crew ++
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06-06-2012, 02:52 AM #370
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
BW: 224.8
DOMS this morning in a few spots, did a lot of foam rolling, want to avoid any bicep work today to let my left tendon rest.
Workout
Box squat
365x2x5
315x8
Bench Press (even though chest and delts feel fried)
245x5x3 (245 felt insanely heavy today)
Speed pulls
315x6x2
Tricep pushdowns
4x10 short breaks
Face pulls
225x10 bicep pump decided not to do more again to let my bicep rest
Barbell complexes
115 x 5 sets
Farmer's walks didn't do many major fatigue and grip issues
Forgot to do abs doh.
Good session but I'm really starting to feel the training workload on the large deficit today. Will assess tomorrow. I may do some barbell work and avoid all pressing in my main workout or I might do purely a conditioning day. Friday I will bro-sculpt but want to do a lot of cgbp in there as I am neglecting it.
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06-06-2012, 04:05 AM #371
- Join Date: Dec 2010
- Location: Daytona Beach, Florida, United States
- Posts: 7,691
- Rep Power: 21885
Looking good buddy.. I could probably find it myself but, what's your goal weight at the end?
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06-06-2012, 04:15 AM #372
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
Not sure as for the contest. I'll probably go under 200 lbs this year, but for this contest I want to strip away as much fat as possible without sacrificing muscle. I am not sure what I will weigh at the end especially after a proper carbup. I could be anywhere from 195-210.
Seriously dragging today though... energy and motivation hit zero by the end of my training. I might even do a mini-refeed today and only eat a 500-700 cal deficit. :P Actually no hungry at all today but worried I need a little more fuel in the tank to keep training day after day. I will get a day or two off early next week with my sister in town.
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06-06-2012, 04:28 AM #373
- Join Date: Jul 2010
- Location: Tallahassee, Florida, United States
- Posts: 33,444
- Rep Power: 55890
How do you do your refeed/carb ups?
PL Log
http://forum.bodybuilding.com/showthread.php?t=154662503
BTK!
First Meet 8/25/13 281/264/418 963 @198
5/24/14 352.5/286/462.5 1101 @242
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06-06-2012, 04:37 AM #374
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06-06-2012, 04:41 AM #375
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06-06-2012, 04:48 AM #376
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06-06-2012, 05:06 AM #377
- Join Date: Dec 2010
- Location: Daytona Beach, Florida, United States
- Posts: 7,691
- Rep Power: 21885
I feel ya, these deads and squats are taking a toll on me. My knees and shins are a mess today lol. But, I shall soldier on! I'm a man on a mission! I'm in nearly 20% surplus and the scale isn't budging but I definitely feel the difference of the added energy intake. I have the Army ball coming up in a week and a half so that'll be a solid 2 days off as I'll be in stl the whole weekend.
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06-06-2012, 05:16 AM #378
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
Oh and due to complains about lack of food pron this is what I am breaking my fast on... a bit brotastic.
Macros per sammich
Fat 8g, carbs 42g , brotein 31g, cals 364Last edited by JasonDB; 06-06-2012 at 05:24 AM.
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06-06-2012, 05:19 AM #379
- Join Date: Dec 2010
- Location: Daytona Beach, Florida, United States
- Posts: 7,691
- Rep Power: 21885
That looks pretty damn good! Gf gets paid today so my fridge will finally be stocked, I've been living on tuna, egg salad, and spinach salads all week lol. And dinner has been either chicken and rice or steak and potatoes, that's as brotastic as it gets haha.
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06-06-2012, 05:46 AM #380
- Join Date: Jul 2010
- Location: Tallahassee, Florida, United States
- Posts: 33,444
- Rep Power: 55890
Would eat
PL Log
http://forum.bodybuilding.com/showthread.php?t=154662503
BTK!
First Meet 8/25/13 281/264/418 963 @198
5/24/14 352.5/286/462.5 1101 @242
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06-06-2012, 06:29 AM #381
Might be time for actual cardio .
*Unaesthetic Crew* Disregard V-Taper, Acquire PRs.
My 5/3/1 log - http://forum.bodybuilding.com/showthread.php?t=142349681
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06-06-2012, 08:06 AM #382
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
Thanks... yeah I cook for flavour and nutrition and don't really worry about the aesthetics of my food so figured some of my food would look boring compaired to a certain teenage chef whose log a lot of us are in.
Let's not get drastic here. If I get to the point where I need legit cardio I'll toss some audio books on my mp3 player and start walking an hour or two a day around town. If lean enough to pull it off I'll go in shorts and work on a tan for free.
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06-06-2012, 08:16 AM #383
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06-06-2012, 09:28 AM #384
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06-06-2012, 10:10 AM #385
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
Cooking last meal... no reduced deficit today. Another round of sammiches. Time to nut up and stop whining about being tired, I got a nice hour and a half nap earlier so good to go.
Final macros for the day will be 2600-2700 cals, 250g brotein, 75g fat.
Tomorrow I think I will do something different... maybe a good mix of metabolic work to induce hypertrophy and burn through some cals. My try dragging a bench to the squat rack, and doing a 10x10 superset of squat->dumbbell bench->one armed dumbbell rows then farmer's walks and abs. We'll see how I feel.
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06-06-2012, 10:22 AM #386
Solid work there brohammer - those box squats I'm mirin.
Sammiches.....I'm mirin. Do want!www.xccellence.com
FKK.....We don't play
Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401
- Alan Aragon www.alanaragon.com
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06-06-2012, 10:34 AM #387
- Join Date: Dec 2010
- Location: Daytona Beach, Florida, United States
- Posts: 7,691
- Rep Power: 21885
Love one arm db rows. Very effective imo.
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06-06-2012, 01:48 PM #388
- Join Date: Jun 2009
- Location: Cheltenham, Gloucestershire, United Kingdom (Great Britain)
- Age: 47
- Posts: 19,532
- Rep Power: 0
They are easy to make, I buy the spicy BBQ chicken precooked and frozen quite cheap so just cook it for 25 mins in the oven, the multigrain rolls are baked fresh just down the street and I slice them long ways toss them in the oven for 3 mins to toast with the chicken and add raw spinach leaves when done. They taste pretty amazing with minimal work and price. Better than subway. :P
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06-06-2012, 02:15 PM #389www.xccellence.com
FKK.....We don't play
Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401
- Alan Aragon www.alanaragon.com
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06-06-2012, 02:30 PM #390
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