The weights never lie. My natural high. Do this sh*t till I f*cking die.

[dopamine72]

nice work colin. everything looked proper. d*mn son, srsly jelly
even more f*ckk yeah lol
305x5 flat work and then 225x7 incline is strong, strong man. OHP and klokov numbers look sick as always. awesome to see you hitting heavy weight again and with minimal back irritation
that is some shady AF sandbaggin' bro. 3pps rows after 3pps+ light squats. you, my friend, are an animal

Haha thanks Jordan.

[BabyOilBrah]

strong set on squats bro, do you do them wrapped all the time or only when you specify? Those BB rows are ridiculous lol. I hear ya on not going crazy every workout, need some balance for sure. Great work lately brah, keep it up it's motivating.

[dopamine72]

strong set on squats bro, do you do them wrapped all the time or only when you specify? Those BB rows are ridiculous lol. I hear ya on not going crazy every workout, need some balance for sure. Great work lately brah, keep it up it's motivating.

Thanks man.

Nah the 365x6 set was belt and rehband knee sleeves. I only wrap myself after 405. I'll specify if I'm using wraps. I don't really have much of a choice...its my rule given my left knee issue. Which I think is from the clutch of the WRX if you can believe that. Anything after 405 not wrapped seems to aggravate the left knee. Most I have squatted w/ out wraps was 455 and it was about a 7/10. The wraps are the lightest kind so they don't add much to my strength. Heavy wraps however are a different story.

Will do. I wanna be the best I can be right now.

[dopamine72]

So my plan was to up the weight on my 5x5 SOHP today. But then I realized what worked for me in the past and that was lower reps heavy ass weight. So I decided to go heavy + volume today on SOHP because this exercise especially can be abused like that and great gains happen. I ended up realizing my strength is coming back fast and it turned out to be a sick ass sesh.

SOHP
(warmup)
135x3
165x1
185x1
205x1
205x1
205x1
210x1
210x1 @ 8/10
Backoff Set
155x12 (more but challenging)

- I seem to be getting my technique back finally. Left arm still not up to par with right, but its getting better.

Klokov Press
155x4
155x5 (more but challenging)

- Last set was very explosive and felt great

WG DH Pullups
BW x 5
BW + 30lbs Chain x 3
BW + 30lbs Chain x 3
BW + 30lbs Chain x 3
BW + 30lbs Chain x 3
BW + 30lbs Chain x 3
BW + 30lbs Chain x 3
BW + 30lbs Chain x 3
BW + 30lbs Chain x 3
Backoff Set
BW x 10 (more but challenging)

-These are up too. BW = 235

CGBP
135x5
225x3
275x3
315x3 (1 more rep)

Hammer Curls
25's x 15
65's x 10
65's x 12 (more)

DB Lateral Raises
25's x 12
30's x 12
30's x 12
30's x 10 (more)

Dips
BW x 25 (more)

Stretching

[howimliving]

I wanna be the best I can be right now.

never a doubt in my mind of you achieving this homie

I ended up realizing my strength is coming back fast and it turned out to be a sick ass sesh

uhhhhh. yeah. quite the session bro, holy sh*t

210 OHP is good enough for most to call it quits after that. but then dem klokovs and weighted pullups. and dat 315x3 CGBP followed by dips. mind=blown

like the beats too

[dopamine72]

never a doubt in my mind of you achieving this homie
uhhhhh. yeah. quite the session bro, holy sh*t
210 OHP is good enough for most to call it quits after that. but then dem klokovs and weighted pullups. and dat 315x3 CGBP followed by dips. mind=blown
like the beats too

That makes me feel really good man thank you.
I put up some hip hop just for you haha, srs. Glad you like the beats. I like this track a lot too.

[Woody-5]

putting up crazy numbers in here dude
that 475 squat looked like a warmup
Good to see the OHP going back up, you'll be back at 225 in no time!
315x3 CGBP is unreal, triceps of peace

you been going HAM on them in & out burgers or what?

[dopamine72]

putting up crazy numbers in here dude
that 475 squat looked like a warmup
Good to see the OHP going back up, you'll be back at 225 in no time!
315x3 CGBP is unreal, triceps of peace

you been going HAM on them in & out burgers or what?

Haha something like that lol...

Wanna be stronger. Gonna be hittin PR's soon on a few things hopefully. I feel like today I could squat 5 plates. But I wanna deadlift.

[dopamine72]

Wasn't feeling 100% today at all. Was very tight too. So I kept the weights lighter. Haven't been deadlifting properly either as well. Need to start implementing it more into my programming. Lower right side of back was feeling a little iffy and tight. So I opted to keep the weight at a light 405 and work on my technique for some singles. Then one top set of reps. I warmed up @ about the 5th single and started feeling more explosive finally. Workout ended nicely, it was simply tough going into it. I really have to work on my stretching and rehabbing more. I'm slacking lol.

Light Squats
(30 min Warmup)
135x3
135x3
225x3
225x3
275x3
315x1
+ Belt
335x1 (very very easy)

- Took a while to warm up.

Light Deadlifts. No belt
(warmups)
405x1
405x1
405x1
405x1
405x1
405x1
405x1
405x1 (very easy, 8th single)
+Straps
405x6 (more, left a lot in the tank today)

- Added straps to keep my form good. Last set was dead stop between reps. Felt really good and explosive but still need some work on better technique. Stretching and mobility work should help.

3" Deficit Deads. No Belt
+ Straps
315x3
365x6 (more)

- Last set was a little shaky but overall good with more in the tank. Still tiring.

Kai Curls
5 Sets, Super pumped, Insanely pumped

Strict DB Lateral Raises
4 Sets of 10-12 w/ 30's, more pump

[StayxCold]

strong work in here dude.
subbed.

[dopamine72]

strong work in here dude.
subbed.

Thanks Cali brah.

[weightsb4dates]

In and Subbed, Cali brah checkin in dope journal man.

[dopamine72]

In and Subbed, Cali brah checkin in dope journal man.

Another Cali brah?

Hell yeah motherfuker

[BabyOilBrah]

Fack SOHP getting back up there, das it.

Mirin light day lol. I'm liking the deficits, 3-4" is an awesome height to pull off of, ROM is long AF and it makes you work for every lockout. Throw in some lower 1-2" SLDLs if you really wanna party lol.

[weightsb4dates]

Another Cali brah?

Hell yeah motherfuker

master race crew

Fack SOHP getting back up there, das it.

Mirin light day lol. I'm liking the deficits, 3-4" is an awesome height to pull off of, ROM is long AF and it makes you work for every lockout. Throw in some lower 1-2" SLDLs if you really wanna party lol.

defcit romanians ftw

[dopamine72]

Fack SOHP getting back up there, das it.
Mirin light day lol. I'm liking the deficits, 3-4" is an awesome height to pull off of, ROM is long AF and it makes you work for every lockout. Throw in some lower 1-2" SLDLs if you really wanna party lol.

*SOON*

I agree 3-4" is the best for deficits. lol I do like the SLDL's also. Dan Green seems to also think they're one of the best DL accessories.

master race crew
defcit romanians ftw

Master race among a bunch of pansy asses in this state. I feel so out of place lol.
RDL's are a good one too. I usually do these because they allow me to use better form. Haven't tried them on a deficit yet.

[weightsb4dates]

*SOON*

I agree 3-4" is the best for deficits. lol I do like the SLDL's also. Dan Green seems to also think they're one of the best DL accessories.

Master race among a bunch of pansy asses in this state. I feel so out of place lol.
RDL's are a good one too. I usually do these because they allow me to use better form. Haven't tried them on a deficit yet.

haha, too much real life.

[StayxCold]

Master race among a bunch of pansy asses in this state. I feel so out of place lol.

Strong this in most places in Cali.

Also, 2" SLDL are GOAT Deadlift assistance.

[dopamine72]

haha, too much real life.

Strong this in most places in Cali.
Also, 2" SLDL are GOAT Deadlift assistance.

lol you guys have a lot of people act weird around you? Ever since I got bigger the difference is night and day. Trying SLDL's next time except from a 3" Deficit.

Volume Bench
(warmups)
300x5
300x5
300x5
300x5
300x6 (more)

- Easy. Could have used more weight but I know I don't need to and the gain train will keep on coming. Did this in under 25 min.

Volume SOHP
(warmups)
165x5
165x5
165x5
170x5
170x6 (way more)

- Once again this exercise is shooting up fast now. Smashed through these faster than bench.

Incline Bench
135x5
185x5
235x5
235x5 (challenging)

- Gotta work on these. Would have way more fresh.

Ab Wheel
Knees x 12
Standing x 5
Standing x 7 (more but challenging)

- Full standing rollouts. Keeping it low volume because volume squats next.

French Press
85x10
85x10
85x10 (more)

- Good pump, easy weight

Dips
BW x 15 (more)

- Felt good on the tris right after french press. Dat growth.

Wide Grip Dead Hang Pullups
BW x 8
BW x 8
BW x 8 (more)

- Only 3 sets not to failure. Keeping CNS primed. BW = 235+

Plowed through everything. Done fast. Very good workout. Lots of endurance and energy. Was craving each set. Feel strong. Almost back to my old strength. Feels amazing. Can't wait to hit some PR's. The pressing sets were so damn easy lol.


Ignore the first 5 sec of track...

[weightsb4dates]

lol you guys have a lot of people act weird around you? Ever since I got bigger the difference is night and day. Trying SLDL's next time except from a 3" Deficit.

Volume Bench
(warmups)
300x5
300x5
300x5
300x5
300x6 (more)

- Easy. Could have used more weight but I know I don't need to and the gain train will keep on coming. Did this in under 25 min.

Volume SOHP
(warmups)
165x5
165x5
165x5
170x5
170x6 (way more)

- Once again this exercise is shooting up fast now. Smashed through these faster than bench.

Incline Bench
135x5
185x5
235x5
235x5 (challenging)

- Gotta work on these. Would have way more fresh.

Ab Wheel
Knees x 12
Standing x 5
Standing x 7 (more but challenging)

- Full standing rollouts. Keeping it low volume because volume squats next.

French Press
85x10
85x10
85x10 (more)

- Good pump, easy weight

Dips
BW x 15 (more)

- Felt good on the tris right after french press. Dat growth.

Wide Grip Dead Hang Pullups
BW x 8
BW x 8
BW x 8 (more)

- Only 3 sets not to failure. Keeping CNS primed. BW = 235+

Plowed through everything. Done fast. Very good workout. Lots of endurance and energy. Was craving each set. Feel strong. Almost back to my old strength. Feels amazing. Can't wait to hit some PR's. The pressing sets were so damn easy lol.


Ignore the first 5 sec of track...
video=youtube;A8s9UIZevlY]http://www.youtube.com/watch?v=A8s9UIZevlY[/video]

your volume is intense. i like that always love an insane pump.

as for people acting wierd or differently around you i agree. one of my pops buddies summed it up pretty good, he said "job sites are funny everyone is rowdy until a big guy shows up then everyone settles down real quick" i cant imagine how it would be at 6 foot as well haha. last year i got up to about 240 at my current height even tho bf was higher i felt alpha as fk everywhere i went people would comment about my width and muscularity im guessing you probably have had the same experiences at master race height and 230+ haha. sometimes little fkers eye ball you and have to feel alpha so they try and give you ****. had a new assistant manager at my regular gym gym me **** about deadlifting on saturday, have never had an issue before, but he was watching me from the moment i came in. small mans complex agt its finest.

also that song is dope, i like the jay z version a little better, but i definately have banged that one back to back through out an entire session once or twice just because the lyrics go so fkin hard. i really like 0-100 but half way through it changes to some gay chit and i have to change it

[StayxCold]

dat pressing strength, dat volume.
luv it.

[Jaywalking]

"Had a phone in jail, that's a cellphone."

Out of curiosity how old were you when you started lifting?

[nwskier]

Dat bench! Mirin hard Colin

[dopamine72]

your volume is intense. i like that always love an insane pump.

as for people acting wierd or differently around you i agree. one of my pops buddies summed it up pretty good, he said "job sites are funny everyone is rowdy until a big guy shows up then everyone settles down real quick" i cant imagine how it would be at 6 foot as well haha. last year i got up to about 240 at my current height even tho bf was higher i felt alpha as fk everywhere i went people would comment about my width and muscularity im guessing you probably have had the same experiences at master race height and 230+ haha. sometimes little fkers eye ball you and have to feel alpha so they try and give you ****. had a new assistant manager at my regular gym gym me **** about deadlifting on saturday, have never had an issue before, but he was watching me from the moment i came in. small mans complex agt its finest.

also that song is dope, i like the jay z version a little better, but i definately have banged that one back to back through out an entire session once or twice just because the lyrics go so fkin hard. i really like 0-100 but half way through it changes to some gay chit and i have to change it

Hell yeah thanks man. And I know what you mean. I'm not trying to start sh*t with anyone either, but every now and then I get "hard" looks from certain males that try to size me up or something. I just laugh, it cracks me up because they obviously have some sort of insecurity issues. I get it all. One guy was calling me "buddy" the other day and talking about my muscles and how I'm so big lol. I could tell he was trying to belittle me but it made me feel good because he's obviously jealous. I get good compliments too and those no doubt are my fav. Like this funny indian guy who delivered my pizza. Asked if I liked exercise. Then when he left he said "have a good night and continue your exercise" LMFAO. The accent and everything added to it. Point being whether its negative attention or positive attention...I get a helluv a lot of attention now and its very entertaining.

dat pressing strength, dat volume.
luv it.

Thanks brah. I love it too.

"Had a phone in jail, that's a cellphone."
Out of curiosity how old were you when you started lifting?

I saw a guy in the drunk tank with a fukin cell if you can believe it. Somehow the sneaky little fuker got a damn cell phone in and was talking to his friend for like 4 hours till the battery died. Couldn't believe the cops missed it. I was jelly. Must have been his ridiculously baggy clothes.

I started lifting consistently at age 19. About 6 months before I turned 20. Haven't had more than a week off the entire time. Before that I lifted too. But not seriously or consistantly. So I count it as almost 7 years strait lifting under my belt. I should be stronger imo. But I have had a lot of set backs. Still...No excuse.

Dat bench! Mirin hard Colin

Thanks Tim

[weightsb4dates]

Hell yeah thanks man. And I know what you mean. I'm not trying to start sh*t with anyone either, but every now and then I get "hard" looks from certain males that try to size me up or something. I just laugh, it cracks me up because they obviously have some sort of insecurity issues. I get it all. One guy was calling me "buddy" the other day and talking about my muscles and how I'm so big lol. I could tell he was trying to belittle me but it made me feel good because he's obviously jealous. I get good compliments too and those no doubt are my fav. Like this funny indian guy who delivered my pizza. Asked if I liked exercise. Then when he left he said "have a good night and continue your exercise" LMFAO. The accent and everything added to it. Point being whether its negative attention or positive attention...I get a helluv a lot of attention now and its very entertaining.


Thanks brah. I love it too.

I saw a guy in the drunk tank with a fukin cell if you can believe it. Somehow the sneaky little fuker got a damn cell phone in and was talking to his friend for like 4 hours till the battery died. Couldn't believe the cops missed it. I was jelly. Must have been his ridiculously baggy clothes.

I started lifting consistently at age 19. About 6 months before I turned 20. Haven't had more than a week off the entire time. Before that I lifted too. But not seriously or consistantly. So I count it as almost 7 years strait lifting under my belt. I should be stronger imo. But I have had a lot of set backs. Still...No excuse.

Thanks Tim

lost it at all of the bolded parts haha. i can imagine the accent perfectly lol. what do you do, do you work at jail or were you there uhh err uhh...visiting?

[dopamine72]

lost it at all of the bolded parts haha. i can imagine the accent perfectly lol. what do you do, do you work at jail or were you there uhh err uhh...visiting?

Haha

I was in jail. Never in my life would I wanna work at a jail.

[weightsb4dates]

Haha

I was in jail. Never in my life would I wanna work at a jail.

lol right on, yea i think it would be pretty cool to be a police officer, but i think working as a c/o would get old quickly imo.

also what is the number following the max's in your sig for example
Deadlift 565x1 @7.5

[StayxCold]

lol right on, yea i think it would be pretty cool to be a police officer, but i think working as a c/o would get old quickly imo.

also what is the number following the max's in your sig for example
Deadlift 565x1 @7.5

Essentially, how hard it was/10
A coworker of mines boyfriend is a C/O. Says it sucks and he is in constant fear for the most part, especially around the inmates who are serving life, considering they have nothing to lose. He also said if you just give off the vibe to not be fuked with, the inmates dont give you as hard of a time.

[weightsb4dates]

Essentially, how hard it was/10
A coworker of mines boyfriend is a C/O. Says it sucks and he is in constant fear for the most part, especially around the inmates who are serving life, considering they have nothing to lose. He also said if you just give off the vibe to not be fuked with, the inmates dont give you as hard of a time.

gotcha on the challenge of the lift
and yea i get that. for sure would be fkin intense.

[Jaywalking]

I saw a guy in the drunk tank with a fukin cell if you can believe it. Somehow the sneaky little fuker got a damn cell phone in and was talking to his friend for like 4 hours till the battery died. Couldn't believe the cops missed it. I was jelly. Must have been his ridiculously baggy clothes.

I started lifting consistently at age 19. About 6 months before I turned 20. Haven't had more than a week off the entire time. Before that I lifted too. But not seriously or consistantly. So I count it as almost 7 years strait lifting under my belt. I should be stronger imo. But I have had a lot of set backs. Still...No excuse.

I heard of a guy in a neighboring city who got stabbed in the tank and was like bleeding and **** and they checked the cameras and whatever and still couldn't find out who did it, the stabber must have left or something before he could get caught.

Do you have a soundcloud? With your music choice above you'd definitely like the music you find on there

lol right on, yea i think it would be pretty cool to be a police officer, but i think working as a c/o would get old quickly imo.

also what is the number following the max's in your sig for example
Deadlift 565x1 @7.5

That guy above^ answered but in case you're still wondering it's referring to its placement on the RPE (Rate of Perceived Exertion) Scale.

9 RPE Means you could do one more clean rep, 9.5 means maybe you could do a clean one, 10 means you're all burned out, so I'd guess 8 means he has two in the tank left, and that 7.5 means maybe 3