Genetix & King G - Time to be About It

[Holyspokes]

Solid PWO.

Showing off your deck skills eh?

Loving the tire flippage. Is that outside?

[xquick]

subby subb subbed

glad to have you back kirk

greg, nice to meet you!

awesome to have u in here man!

3 days rest between a deck? holy smokes broseph! Where are the rest days

rest days, pffffff, we sweat blood [(c) Matt]

the man the myth the MACHINE, the albert pujols of the gym

whatchu got today gregggy!?

U RANG?

PreWorkout Nutrition: 2 scoops Dymatize Xpand
Workout Nutrition: 3 scoops xtend

Lower - Quad Focus

Leg Press:
1 plate
2 plates x 10
3 plates x 10
4 plates x 8
5 plates x 5
5 plates +25 x 5, 5, 5, 5, 5, 5
drop
3 plates x 20
Really happy with this tonight. Up 25lbs from Friday night and still banged out the same amount of reps. Felt superb warming up and considered 6 plates (aiming for triples), but no need to get too excited too early, would rather make progress weekly with it

SLDL:
95lbs x 10
135lbs x 10
185lbs x 5
225lbs x 5, 5, 5
185lbs x 7
Improved on the reps here from last session as well. PR here so was pumped with that. Won't push it much over this ATM as I want to really lock in form and kill the hammies with this, don't want the back taking over too much

Belt Squats:
+25 x 10
+45 x 10, 12, 12
Wanted to give these a try tonight, never done them before and didn't quite know what to expect. Started very easy obviously, trying to get the feel for them. Not sure how my form was, tried to sit back as much as possible without losing balance. Will get a vid next time. 1 plate was kinda light, was plenty below parallel and paused for a good 3 seconds at the bottom

DB Reverse Lunges:
45s x 10, 10, 12
I prefer to do these with a barbell now, but was in front of the DB rack and i think the rack that I like for these was being taken, so just fired up DBs tonight. Front foot was elevated on an aerobic step to allow for more depth. Light but got the HR up with the high reps

Leg Curls:
110lbs x 12, 11, 11, 11
Better tonight. Heavier than i've gone since starting legs again so that's a plus.

Leg Extensions:
50lbs x 12
55lbs x 11, 11, 11
drop
40lbs x 5
Not the normal extension machine I use. No idea if the numbers on the plates stand for lbs or what haha, but it's harder than you'd thing for what appears to be sissy weight. Bob and Mike can tell you, I think when they used this machine they were doing like 75lbs and 90lbs respectively

Finisher:

• 75 rope turns
• 10 burpees
• 20 box jumps
  [i]x5

Really quite pathetic compared to what my brotha did today, but hell that's what we're doing in here together, he got me fired up to give it my best effort tonight. Got the spew factor up at the end, and while it wasn't timed or anything, was definitely faster than on friday night. Knowing that the ice cream parlor would be closing soon certainly provided serious motivation to go as hard as possible and do this in record time..........

SUCCESS



Nutella b*tches!!

All in all a good day here. Pleased with the session as I improved the important lifts on the day, leg press and sldl. Musta been the turkey burger and sweet potato fries preWO (used to have a pic of that too on my phone but I deleted it awhile ago i guess

[Holyspokes]

Reward well deserved ! That's some serious work put in, don't sell yourself short.

[chosenone28]

awesome to have u in here man!

Really quite pathetic compared to what my brotha did today, but hell that's what we're doing in here together, he got me fired up to give it my best effort tonight. Got the spew factor up at the end, and while it wasn't timed or anything, was definitely faster than on friday night. Knowing that the ice cream parlor would be closing soon certainly provided serious motivation to go as hard as possible and do this in record time..........

SUCCESS

[IMG]http://i214.photobucket.com/albums/cc293/xquick/photo-2.jpg[/
Nutella b*tches!!

All in all a good day here. Pleased with the session as I improved the important lifts on the day, leg press and sldl. Musta been the turkey burger and sweet potato fries preWO (used to have a pic of that too on my phone but I deleted it awhile ago i guess [/color][/center]

Killer workout + killer ice cream = killer day. Time for some Man vs. Food though.

[rdrb]

Greg, have any recent pics?

[141455675]

damn, i'm going to have to get some soft serve today for sure!

SOLID leg pressing mate Very nice.

good call on sldl too.

[DTrulez616]

Success!!! A great workout and a happy ending.

[AllGenetix]

lol at the increasing reps on db reverse lunges. bb > db on those fo sho!

epic eats as usual. you def contribute in that department to this thread

[meyer23]

wait a minute they make nutella ice cream?!?!?!

nice workout both of you, kirk, crazy ass deck as usual, and in a record time

greg, nice sldl, 225 is gettin into some good weight there...ideas for banner(pm)

[xquick]

Reward well deserved ! That's some serious work put in, don't sell yourself short.

man it was so tasty, i love soft serve

Killer workout + killer ice cream = killer day. Time for some Man vs. Food though.

thanks joe. wish i had cable, but i dont, so i dont get to see it unless there's some good versions posted on youtube in like 4 parts per episode haha

Greg, have any recent pics?

bahhh, i knew someone would ask

damn, i'm going to have to get some soft serve today for sure!

SOLID leg pressing mate Very nice.

good call on sldl too.

get it nao!

Success!!! A great workout and a happy ending.

my favorite kind of happy ending unless Shawn is around

lol at the increasing reps on db reverse lunges. bb > db on those fo sho!

i'll try to bring some furry next session with the BB reverse lunges

epic eats as usual. you def contribute in that department to this thread

wat u trying to say, my workouts uck?

wait a minute they make nutella ice cream?!?!?!

for me they do
nah its a local place that has some good flavors of the day for their softserve, and when they have the flavors i like, i always go

ideas for banner(pm)

i wish i had some, but i'm as creative as a rock

[Eric-B]

Ice cream looks goooooood. There's a gelato place not far from my apartment...I tried the nutella and came all over myself. It was my first time trying gelato too so it was like double the pleasure.

That's a real solid leg day. 2 plates with good form is no joke for sldl's, that'll really tear up the hammies.

[xquick]

Ice cream looks goooooood. There's a gelato place not far from my apartment...I tried the nutella and came all over myself. It was my first time trying gelato too so it was like double the pleasure.

That's a real solid leg day. 2 plates with good form is no joke for sldl's, that'll really tear up the hammies.

gelato is uber-win. double the pleasure, double the fun? thanks bud, was pleased with the leg day, will see how i feel tomorrow haha. howd the test go?

since this is all i'm good for in here......... we have chocolate fudge brownie on the left, and caramel praline pecan on the right

[AllGenetix]

you def don't fail to deliver with the eats, the workouts are legit too, you know im just funnin' w/ ya! don't be so sensitive BOB!

[xquick]

you def don't fail to deliver with the eats, the workouts are legit too, you know im just funnin' w/ ya! don't be so sensitive BOB!

FUUUUUU!

you should know i'm just bustin right back with you homie! i am no bobbo.......unless u start gettin on my case about my LI

lmao

[nwskier]

1. Impressive deck today.

2. Congrats on the PR with SLDLs and takin it to the house on the Leg Press. Epic eats- not the biggest soft serve fan, but damn that looks delicious, lol. Solid leg workout and nice volume there.

bb > db on those fo sho!

x2!

[matthor]

wow - i need to stop by more often.

this is like the b.com allstar thread.

Loved it all thus far guys

[AllGenetix]

updated pics or negs gregggor!

[Eric-B]

updated pics or negs gregggor!

I'll jump on that neg train!

[Spottydog]

All your ice cream eatings Greg... if you post a pic and you are shredded in any sort of way, I will hate you hate you hate you!

J/K I ruv roo regardless.

Lots of volume as expected on that killer-looking quad workout, and as always a deck slaughter by Kirk e.g. the other man with the immunity to teh fatzhors.

[The Solution]

You went to that resturant in downtown boston for lunch eh? I remember you telling me about that with the burgers and sweet potato fries, we must hit that up next summer.

[CMRCrider]

Good work to the DOC Kirk. What kind of facility do you work at to have access to all this ish? Im taking its a Crossfit/Athletic Training facility or something right? Im jealous as hell!

Good work on smashing the legs and PWO food too Greg. Im gona get me some Cookies and Cream tonight now

[AllGenetix]

Thursday, September 10

Chest/Tricep

Bench Press:
230lb x 5 (3 Sets)
255lb x 3 (Cluster Set - 1, 1, 1 - 15 Seconds Rest)

Up 5lb on bench for sets of 5 and a nice cluster of singles to finish off a solid start to push day.

DB Press:
75lb x 10 (3 Sets)
-60 Seconds Rest-

Utilized a slower/explosive tempo here as I wanted to stay light, but get sufficient volume for growth.

Pec Deck:
1 Set of 195lb x 30 Myo-Reps (10, 6, 4, 4, 3, 3)
-15 Seconds Rest-

LOL, about 30lb increase since last time I did a pec deck myo-rep set. Zee Burn...

CGBP:
190lb (Lrg Chains) x 5 (5 Sets)
-45 Seconds Rest-

Used explosive tempo off the chest and a shorter rest. Tri's were activated like a mofo here.

Dips:
1 Set of BW + 60lb Chains x 24 Myo-Reps (10, 6, 4, 4)
-15 Seconds Rest-

Alpha chain dippage. The myo-reps were in full effect here as time was short.

Nice and simple today. Sets of 5 to start, then a cluster of singles and some higher rep and myo sets to finish it off. Great chest/tricep day, strength is going up!

[meyer23]

chain dips are alpha as hell brah...cant wait to be dippin like that

[RyanBravo]

great benching kirk! that's some serious weight

[DTrulez616]

Kirk comes back Benching over 2 plates for 5 reps, I remember when you were just aiming for that 1 rep at 2 plates.

[nwskier]

nice work, you've added some significant strength for pressing. the cluster sets sound interesting, I think I might have to try those sometime.

[JY_21]

crap forgot to sub in here.
sold workout allgenetx

[SeanCC]

What the? How the? Where was I when this happened?


Edit: Oh, right - I was busy being awesome.

[xquick]

Haha, Greg wouldn't eat that anyway

He eats good shiiit.

quoted from MEN for greatness of quote

wow - i need to stop by more often.

this is like the b.com allstar thread.

Loved it all thus far guys

MATTY!!!

updated pics or negs gregggor!

I'll jump on that neg train!

if u neg me i'll fly to each of your places and neg u in real life with a 5lb burrito

All your ice cream eatings Greg... if you post a pic and you are shredded in any sort of way, I will hate you hate you hate you!

YOU MEAN LIKE THIS


**yes recent pic**

You went to that resturant in downtown boston for lunch eh? I remember you telling me about that with the burgers and sweet potato fries, we must hit that up next summer.

that's the one, so bomb. i go everyday i'm in the office (luckily its not that much or else i'd be broke

What the? How the? Where was I when this happened?

Edit: Oh, right - I was busy being awesome.

it's about fkn time, i was about to go tell you if you don't get the fck in here i'm gunna come rape you with my 3 wood...............then beat you in golf again

PreWorkout Nutrition: 2 scoops Dymatize Xpand
Workout Nutrition: 3 scoops xtend

Upper

Flat Bench:
Bar
95lbs x 10
115lbs x 10
135lbs x 8
155lbs x 5
165lbs x 3, 3, 3
145lbs x 7, 8
This is teh ghey compared to Kirk's chest today, but as many of you know this has always been among my worst exercises. Working on getting it up there, it's coming slowly. 165 was up a bit with some quality reps so not too bad. Helps now that I have some buddies there who can spot me

Pull-Ups:
BW x 6
+15 x 4
+25 x 5, 5, 5, 5
BW x 9
Felt good today. Was getting a great squeeze in the back and all were from the dead hang like Kirk taught me

CG Decline:
95lbs x 10
135lbs x 10
155lbs x 5, 5, 5
drop
95lbs x 20
Far and away the best this has ever felt. Granted, I haven't done it that much, but I was shocked when I cranked out the 10 at 135, and was stoked to go heavier than that. Pushed hard through hte dropper, my spotter kept reaching for it but I was like "fck no"

CG Seated Rows:
110lbs x 15, 13, 14, 14
Did barbell and t-bar rows monday during pull, so needed something different. Worked these nice and slow too, had a great MMC, one of the best ever on the exercise

BTB Smith Shrugs:
1 set @ 1 plate
3 sets @ 1 plate +25
Pretty standard here, need some trap work.

Finisher:

• 75 rope turns
• 10 burpees to chins
  [i]x5

Man this was bruuuu...........................ahhh i'm just fckin with you guys, even i'm not stupid enough to do a finisher after that ride

Solid upper today. Much like Shawn I realized that it just aint gunna work to go balls out heavy on every exercise, so i'm really focusing on going heavy for those first two (1 push/1 pull). The work on the CG decline was just icing on the cake tonight, really happy there


Ride Report:
~44 miles

Had a recruiting event today for the firm and we got out super early, so I capitalized on this and took the ole bike out for a spin. Was unsure of how it'd be cause it was kinda cold, but ended up being a pretty nice day to ride (albeit still rocking the l/s under my jersey). Ferocious winds today, I swear to god I was into them the whole ride.....luke and shawn I know you feel me on this! Was really expecting to get home and see it was like 30ish miles, was quite shocked, and pleased, that I cranked out 44 today. Felt like I was going really slow, mostly cause of the wind, but all in all was quite happy to just get outside and do something. With the days getting so short now I just can't squeeze in any rides during the week after work, so this was certainly a win.

[chosenone28]

What...you eatz ice creamz and still gotz the shredzzzzz? TELL ME UR SECETZ!!

Lol but seriously, looking ripped man (no homo).