Lets see what this muscle can do..

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  1. #1021
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    That is a good idea.

  2. #1022
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    go fuck yourself





    Weighted pullups
    80lbs for...1 set of 3 then jesus!
    How about 75lbs? a few sets...
    70lbs for 6x3 (30-60 sec RI; failures everywhere)

    Drop set, chins
    30lbs, then 20, then 10, then BW x2 to failure

    Seated Row, Wide, pronated
    130lbs for 4x8 (30 sec RI)

    Kettlebells w curls

    smr
    stretched


    Its true. It is. I confirmed it. A little dehydration limits performance. These pullups were strapped and still too tough. I really felt NO strength. So, I did a drop set, which was wonderful!
    I only did 1 row because I wanted to have energy for the KBs. I am obsessed with recovery.
    Today, not too much pain. I did dead snatches with 16kg that was coupled with an OH squat.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  3. #1023
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    Lol keep up the good fight man


    ***The IMF help desk is the pinnacle of professional Internet moderation appointments ***


    IronMag Labs Discount Code for 15% more negs "Captn15"


    TheCaptn' is not a registered proctologist. His post are for his amusement only. Please seek proper medical advice if symptoms persist.




  4. #1024
    I am Rollo Tomassee..
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    Bench
    295lbs for 3x3 (full recovery)

    Decline bench
    275lbs 5x5 (75 sec ri)

    Goblet db squat
    60lb db for 3x10 (45 sec ri)

    leg press
    1 plate on each side for 4x8 (30 sec ri; 2 sets unilateral)

    Standing oh db press
    40lb dbs for 3x10 (45 sec ri)

    stretched
    sauna

    So 295 then 275 for 3x3 and 5x5. Was this an improvement?
    No pain.

  5. #1025
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    Legs...rehab anyone?

    Marching DB Lunges
    35lb DBs for 3x20 steps (1 min RI)

    DB Romanian Deads
    50lb DBs for 4x8 (1 min RI; negs)

    Goblet DB Squat
    65lb Db for 4x10 (30 sec RI)

    Single Legged DB RDL
    30lb DB for 5x5 (30 sec RI)

    SMR
    Stretched


    Couple things I want to note.. Got up at 6:09, out the door at 6:23, writing this word at exactly 7:39. All I had was the caffeine/creatine pills. Remember it!

    Ok, so lunges. On the first set, I felt a shard pain right where my ass cracks starts. Honestly, I have felt this before, just about every time I start this workout and like today, it always goes away. Now, sharpness is very bad, but what can I say about it if it goes away? Beyond that, my back held up fine.
    The deads were good IF I paid 100% attention. A little deviation here and there reminded me why I was doing bitch weight. The goblets were actually harder, but the "pain" I felt was the same as a tired, fatigued muscle. Perhaps my back had just had enough at this point. Single Legged RDLs never hurt.

    I wanted to also note that on the hamstring lever stretcher, I was at 83 on both legs. Dont remember the last time I did this with no worry.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  6. #1026
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    Weighted neutral pulls
    80lbs for 5x3 (1 min ri; strapped)

    Db row, no pain!
    90lb dbs for 3x5 (45 sec ri)

    Chins
    bw for 3x12 (45 sec ri; rps)

    HS row, bilateral
    2 plates + 25lbs for 3x10 (45 sec ri; rps)

    Concentration curls
    40lb db for 5x5 (30 sec ri; frs)

    stretched
    sauna 10 min


    Tried the weight again and did better this time. No calories in me but the strapping was shit. I was at the shit gym and used the pulley area cuz it has the neutral bars. Shit was a tad too high.

    The rows didnt hurt! But yeah, they were 90s. Did a lot of reps after that and now im running late!

  7. #1027
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    Shock day

    Pryamid set of Chest Press
    2 plates and 2 25s for 2 sets 10 reps or til failure. Down then back up (1 min ri)

    Pre exhaust, leg extension then goblet db squat
    120lbs for 8 reps then 65lb db for 8 reps for 3 sets, 30 sec ri

    Super sets of cable cross over then push ups
    80lbs for 3x10
    ~ss~
    Bw for 3x10 (30 sec ri)

    Negatives and super set
    Leg press 2 plates on each side for 3x10
    ~ss~
    Standing oh db press
    35lb dbs for 3x10 (30-45 sec ri)

    Drop set of pressdown on cable machine
    75, 60, 45, 30 for 10 reps or til failure, 2 sets (30 sec ri)

    stretched
    sauna


    Very dehydrated today so i opted for a shock day.

  8. #1028
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    Marching DB Lunges
    35lb DBs for 4x20 steps (45 sec RI)

    Conventional Deads
    135lbs for 4x10 (1 min RI)

    Turkish Get up x1
    KB Goblet Squat x10
    Turkish Get up x1 for 3 sets with a 20kg KB (<1 min RI)

    Single Legged KB RDL x3
    Ground Based Squat x5
    Single Legged KB RDL x3 for 3 sets with a 20kg KB (30 sec RI)

    SMR
    Stretched


    During the warm ups, that slight sharpness was present again and went away right after the 1st set. No pain throughout today, even with the deads and the ground based squat, which is what fucked my back!
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  9. #1029
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    Weighted drop set of pull ups with different grips

    Wide
    30lbsx 8, 20lbsx8, 10lbsx5, bwx4
    Close, supinated
    30lbsx8, 20lbsx5, 10lbsx4, bwx4
    Neutral
    30lbsx6, 20lbsx4, 10lbsx3, bwx2 (full recovery)

    Pre exhaust
    25lb db curls for 4x5
    T bar row
    2 plates for 4x5 (1 min ri; last set had 6 rps)

    Negative extra wide pull downs
    160lbs for 5x5 (45 sec ri)

    Drop set of db rows, unilateral
    80lb db, 75lb db, 70lb db, 65lb db for 4x6 (45 sec ri; failures)

    1.5 cable unilateral curls
    30lbs for 3x8 (30 sec ri)

    stretched
    sauna


    Holy FUCK. All hard. Especially the db rows. I did all right ride then left, then rested until the next arms turn. That was insane. No pain, even with the t bars, hence the lighter weight.

  10. #1030
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    Deads
    135 embarrassing lbs for 4x10 ( 1 min ri)

    Marching db lunges
    45lb dbs for 4x12 steps (1 min ri)

    Sumo deads
    185lbs for 5x5 (1 min ri)

    Single legged rdls
    35lb db for 4x5
    ~ss with~
    Goblet db squat
    70lb db for 4x6 ( 45 sec ri)

    stretched
    sauna


    Not much to say. Easy shit. Ran out of space for the lunges.

  11. #1031
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    Bench
    275lbs for 5x5 (2 min ri; 4th set had 3, 5th had 2)

    Decline bench (cuz no flat benches for dbs)
    225lbs for 3x10 (75 sec ri; 3rd set had an rp and failure)

    Cable supintaed fly?
    60lbs on each side for 3x12 (30 sec ri)

    French Press
    50lb bar for 3x15 (30 sec ri)

    stretched
    sauna now


    God dammit, 275 is hard again. I swear, i felt beat up after 2 sets. Wish i had a spot.
    The decline wasnt supposed to be done. Wanted to rep out of db presses and test my back. Instead, failures. great!

  12. #1032
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    Weighted Wide Pullups
    45lbs for 5x5 (90 sec RI)

    Chins
    BW for 3x10 (60+ sec RI)

    Cable Seated Rows
    150lbs for 3x12 (60 sec RI)

    Seated DB Curls
    30lb DBs for 4x8 (60 sec RI)

    Stretched


    Likely going to switch the order of rows and pullups. I think... Shit, now that I think about it, pullups for reps or rows for reps. I know heavy rows are hard to rep, but not pullups. Hmm.... No, 5x5 is fine. For the chins, 3x10 at BW is a bit easy. 5x5 was hard, but I wonder if I was prepared, calorically. If I do pullups, I have to do 45lbs again.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  13. #1033
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    Conventional Deads
    225lbs for 5x5 (~1 min RI)

    Sumo Deads
    225lbs for 3x10 (60-90 sec RI)

    Stretched


    Yep, thats it. I am grateful for the weight being able to be done with no pain. Looks like recovery is underway. What surprised me though was how much recovery I needed.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  14. #1034
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    Bench
    275lbs for 5x5 (2 min ri; 5th set had FRs)

    Flat DB Press
    90lb DBs for 3x10 (75-90 sec ri; 3rd set had an rp and failure)

    Decline DB Press (with some help for a setup)
    60lb DBs for 3x12 (60 sec RI)

    Cable Pressdown
    75lbs for 2x15 (60 sec RI)

    stretched
    sauna 14 min


    I did better on the bench and thought 90lb DBs would be easy. Fucking shit. I knew the 1st set I was spent. Damn. I thought this creatine was supposed to help with this specific rep scheme.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
    NASM certified 2/06
    Journal

  15. #1035
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    I still here for you AKIRA


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    IronMag Labs Discount Code for 15% more negs "Captn15"


    TheCaptn' is not a registered proctologist. His post are for his amusement only. Please seek proper medical advice if symptoms persist.




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