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Originally posted by w8lifter |
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Lower the reps to 12...twist 7-12|
Originally posted by w8lifter |
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....don't like that one, let's not use it K?
Hi w8, nice job of whoring your own journal 
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Originally posted by w8lifter DB Press, low incline 25/8, 35/6, 35/5, 35/6, NG - 25/8, NG - 30/6, NG - 30/6, Drop set: 35/5 + 30/6 + 20/8....120-180 RI Spot on the third set of 35's from rob, and somewhere on the drop set from some guy walking by, LOL. First W/U set was flat cause the bench was occupied. Decline Smith, w8 per side 20/10, 25/8, 25/6. declines hurt my shoulders Low Cable Fly 20/10, 20/8, 20/8...0 RI Swiss 1 1/2 Fly 17.5/4, 17.5/3, 17.5/3 I felt the flyes more in my front shoulder and biceps...I did what you said? DB Pullovers 30/15, 35/12, 35/6....shoulder Toe Press 270/15, 360/12, 360/10 Seated Calf 75/12 x 4 Standing Calf 95/20, 95/12 x 5...10 seconds RI I forgot I was supposed to do 6 sets of seated, and use the smith for standing. Bench Crunch 20/12 x 4 V-up, str8 leg 12 x 4 Hanging Leg Raise, str8 leg 12, 12 Blew off abs to go do skinfolds. :muchbetter: |
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Originally posted by w8lifter JP - 7 Site 12.2 % According to this: http://www.bblex.de/en/calc/j7folds.php Should we add this to the SF site thread since the other two are gone? |
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Originally posted by w8lifter http://www-rohan.sdsu.edu/~ens314/skinfold.htm Ok...look at that...is that where the chest/pec is supposed to be done...cause I did it a bit more towards the centre....looking at the fuking suprailliac site I don't know whether to believe it or not
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Pectoral (Chest) Skinfold Using a line from the fold of the axillary (armpit) to the nipple, determine the midpoint. Pinch the skin with the fold running in the same direction of the line. |
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Originally posted by w8lifter No...I don't like that evil 9 site Show you my skinfolds? I did everything...lower back and calf too. Mel did them...she's getting better, lol....it was after our workout too...in the afternoon so don't know how accurate it is? |
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Originally posted by w8lifter Well...that picture for illiac is totally off. I did my chest right then
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Originally posted by Dr. Pain I agree....let's see? DP |
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Originally posted by w8lifter I said when i wake up looking sharp...haven't done that yet
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Originally posted by w8lifter I'm not doing 20 I wanna do it when I wake up freaky like that so I can show you...it's weird. |
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Originally posted by w8lifter I'm not doing 20 |
...if you don't PAY UP!
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Originally posted by w8lifter Ok...I just did 20 just for you, lol. Back I guess...even though I just did some on saturday...could do legs but mel's itching for back. I started w/o her today...think she was upset, lol. P.S. If you don't want grief then don't give me stuff I don't wanna do *runs and hides*.....I'm just joking, lol....RELAX!
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Were they 'Virtual" ...and ....and If I left what you wanted to do....it would have been too much pressing and flying |
Originally posted by w8lifter Nat needs a tweak
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Originally posted by w8lifter I could do a prone row on a ball? What's YKW? |
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Originally posted by tigress Thanks L(I want fewer calories for a few days-can you pull some strings?) And I can't believe you are still doing that gum spit thing.
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Originally posted by w8lifter No |
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Originally posted by w8lifter It is a big ball...and I do have short arms I dunno Nat...I think he's more fuking stubborn than me. |
...but I didn't
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Originally posted by tigress NO WAY! She wouldn't waste a cheat on TIMBITS?! Those things suck, yuck.
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Originally posted by w8lifter CG Pulldowns Hammer strength row T-bar Row, double arm Cable Row....drop set good mornings. |
you think you know me, lmfao I made cookies for the kids....2 eggs, 1/4 cup peanut butter, 4 tbsp brown sugah, 3 tbsp flax seeds, 4 tbsp bran, 1 cup oats, 1 tbsp gluten flour, 1 tbsp cocoa. <------- you can't yell when I use that
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Originally posted by Dr. Pain OK...I like it...but First exercise...... 2 sets CG or NG (handles, not V-bar), 2 sets RG, and 2 sets WG or wide PG K?
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or more? |
Originally posted by w8lifter 6 sets of lats....but I need more rowing dammit! 2 sets CG, 2 sets RG ??
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Originally posted by w8lifter As many as I need so I don't get in shit? SO was that a totally bad cheat? ...not as bad as timbits
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in that post = Cookies...so I guessed at 4??? 's LOL
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Originally posted by Dr. Pain Reverse Grip...about 8-10" between little fingers....I'm moving the hit around on your back You can next do 2 Sets T-Bar, 2 sets RG BB, 2 Sets Seated Cable and 2 sets, One arm DB if you had balls! DP |
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Originally posted by w8lifter Four
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Originally posted by w8lifter Hey...I've been craving chocolate like crazy...and licorese, and ....and....fuck, I want some sugah man
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Originally posted by w8lifter 8:45 tea w/ 1/2 tbsp cream Meal 1 9:30 1.25 srving 1/2 tbsp cream 1 egg raspberries Meal 2 12:30 3 oz chicken 2 cups salad w/ O&V Meal 3 PWO 4:30 1/4 cup steel cut oats 1.25 srving protein 1 tsp CO 1 cup mixed brocolli/cauliflower/mushrooms w/ touch of newmans Confessions 4 bites chunky soup ....and don't even ask, cause I'm NOT telling but it wasn't nuts Meal 4 7:30 spaghetti squash 5 oz ground beef Meal 5 10:15 tuna 2 tsp flax Total: 2034 Fat: 91 4 Carbs: 152 1 Fiber: 10 0 0% Protein: 151 4 fucking cookies, inc above :I'maloser: |
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Originally posted by w8lifter Oh...lol...I'll pm him....it says both of us in the newsletter
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Originally posted by Dr. Pain I think he can only put one of us.....LOL
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Originally posted by Dr. Pain That was a 1 P 25 C and 10 F per cookie BTW Quality calories.... |
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Originally posted by w8lifter You do exaggerate! |
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Originally posted by Dr. Pain Was your chest skinfold....9.5? Time of that post was 5:45 (MT) if you want to add it DP |
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Originally posted by w8lifter Why do people keep saying that to me. I don't have balls. And I'm ok w/ that. :girl: I was going to use the hammer strength RG pulldown....No? Ok so...what am I doing? lol RG pulldown 2 sets CG pulldown 2 sets (WPG & WG) optional t-bars RG BB seated cable one arm DB Good mornings hyperextention all 2 sets |
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Originally posted by Dr. Pain Go look up a cookie...I don't want to find that recipe..... DP |
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Originally posted by w8lifter What are you talking about? It was 9. |
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Originally posted by w8lifter You can't "look up a cookie" I made the recipe myself....there's no box w/ a label lol. |
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Originally posted by w8lifter K...did you answer that question? Do I use a regular straight bar for the RG pulldowns or do i use the RG pulldown Hammer Strength? |
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Originally posted by w8lifter I didn't sneak an extra one, lol....or batter. |
stop that...I had 4 and that's it...there's more ...I don't mind making it 5....are you giving permission then?
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Originally posted by w8lifter stop that...I had 4 and that's it...there's more ...I don't mind making it 5....are you giving permission then?
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.......why not just eat them all so they're out of there?
I really could have had timbits! Now I'm pissed
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Originally posted by w8lifter I don't them anymore...geez
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*ass*
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Originally posted by w8lifter I really could have had timbits! Now I'm pissed
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hoh:
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Originally posted by w8lifter GN.........Andrew....(couldn't think of anything else...hey, have a cheat once in a while )
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Originally posted by w8lifter Less than once a week
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Not posting pics anymore...you're lucky you got that outta me!
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Originally posted by w8lifter You can't really see what I'm talking about though. |
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Originally posted by w8lifter I gotta really work on my posing
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2 sets doesn't feel like enough to me, lol.|
Originally posted by w8lifter OMG...I had an awesome workout! But the caluses on my hands hurt like a bitch! I did more than I was supposed to 2 sets doesn't feel like enough to me, lol.Cardio 10 Minutes on the Rowing machine 15 minutes on the elliptical |
I remember the extensions but I was running out of time...
...I remember...I complained about the 6 sets of pulldowns
*difficult*
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Originally posted by w8lifter *difficult*
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......w8, lemme think here....Nope...I didn't have any cheats today....well one piece of gum....and I considered a glass of coke but haven't had it yet
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Originally posted by w8lifter 5 litres at the moment
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Big bucks compared to supps lol
....5 meals again...WTF!!! It's gonna take till my next tweak to get this right and then it'll change again!!!! Fuck! 
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Originally posted by w8lifter I fixed it
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....*making me think*
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Originally posted by w8lifter I don't want easy
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:P....that's why I'm a perfect difficult angel...ya gotta figure me out...not too much....not too little
I knew younger
...Try to get some sleep eh?
I am not being a good girl today 
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Originally posted by w8lifter I am not being a good girl today |
$5 Canadain On what Tell? *sigh*
I left early...and had a nap...There..are you happy, I'm kind of low energy (home alone in minutes, they are going to see Chcago)|
Originally posted by w8lifter Are you writing a big ass a speech right now? lol |
lmao!
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Originally posted by w8lifter I could just make a big salad and have that as my last meal? |
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