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Nasty, Freaky, Ugly Size

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  1. #211
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    Pushed through the knee. Wasn't as bad today as muscle rounds.

    Didn't increase weights at all from last rotation but beat reps. Changed up the widowmaker to a lighter weight and closer stance to push back on the heels more and take some weight off the knee to. Also switched up he quad movement to single leg press using a rest pause set. I forgot to train Calves though. Got in the zone and forgot.

    Safety Bar squat - 455*13(+1), 455*10(+2)
    Duck squat widowmaker with safety bar - 185*20, 18
    Snatch grip Rdl - 315*12(+1), 315,10(+1)
    Single Leg press RP - 80*11,8,5
    Adductor - 150*12, 11
    Abductor - 150*13, 10
    UPPER PUMP

    Light in the spot I pose after training went out so the lighting is different. Legs are filling back up pretty well. Front relaxed is my worst shot by far and it's getting better.

    Just doing the fucking work.

  2. #212
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    Looks like we get more food

  3. #213
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    Got the update from coach.

    Weight went up a bit this week despite working my ass off which is good. Hunger is also high still which is also good.

    So, we adjusted some things. Removed some egg meals and replaced with chicken and rice. Subbed out some bread for oats in a few meals.

    Calories slightly increased.

  4. #214
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    Training done. High rep leg day with a lot of focus on deep slow reps. Also, trying to force weight to my left leg. Getting a worse size imbalance there that I want to avoid.

    Leg press feet high and wide - 8*28, 26
    Feet mid and close - 8*27
    Split squat - bw*25, 22, 20
    Seated leg curl - 90*17, 15
    Triceps press - stack *15, 12
    Cross body extension - 30*20, 16
    Ab machine - 145*25, 22, 20
    Calf press - 210kg*26, 24 (held stretch for 90 seconds after each set)
    Last edited by Montego; 07-16-2019 at 10:28 AM.

  5. #215
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    Upper loading

    Bb row - 365*11(+1) 365*9(+1)
    Rack Pull - 585*10(+2), 315*15(wide grip)
    Bb bench - 275*8, 275*6
    Stretch Pushups - 2*failure
    DB Shoulder Press - 70*12, 12
    Reverse Pec Deck - 130kg*20, 17, 14, 9

    Pressing was painless. First time I've touched a bb or DB to press in weeks. Gonna work these back up since the "feeler" session went well.

  6. #216
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    This mornings breakfast.

    Off training and work. Ice and recovery!

  7. #217
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    We growing.

    Weight back up a couple lbs today. Still depleted as all hell though. Can definitely feel it.


  8. #218
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    Upper Muscle Rounds

    Cybex pull down Underhand grip - 115kg*23(+5kg) 110*23
    Hi row - 180*23(+20lbs)160*22
    Prone chest supported row - 120*26, 23
    Incline hammer - 270*26, 23
    Hammer Shoulder Press - 180*23, 21
    Bent over fly swings - 35*30/20*25, 35*25,20*17
    Seated palm up db curl - 30*26, 22
    Ab machine - 150*10*5
    Calf press - 280*20*5(10 seconds rest between each set, 2 minute stretch at the end)

    Good session. Sweat sweat sweat. Pressing was good again. The shoulder just feels like it's bound up or something.... Almost like it needs to pop. A lot of pressure at the bottom of the press which is a bit concerning. Will continue to stretch it out and see what happens.

  9. #219
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    Todays session was high rep legs to failure

    Safety Bar squat - 315*25, 23, 20
    Close stance squat machine - 140kg*20, 19
    Sissy Squat - 2 sets to failure
    Adductor - 110*24, 22
    Abductor - 110*25, 23
    Calf press - 300*20, 20, 18, 17
    Hanging knee raise - 5*15
    Cable curl - 80*15, 15, 13, 11

    Back on the grass fed beef kick. Since I'm eating more red meat and, meat in general, the digestion aspect it provides is a big plus.

    Oh, and I got a burger pattie press thing

  10. #220
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    Upper loading

    Oh boy.... Tier 3 is gonna be brutal lol.

    One arm Bb row - 185(+5lbs)*12,9,8,7
    Hammer dip - 370(+10lbs)*10,8 360*8,7
    Reverse Pec Deck - 70kg*30, 22 50kg*20,17

    That's it. Feel like a truck hit me. Getting up for the third and fourth set of rows and dips was tough. Could be from the lack of sleep since work has been extremely busy and no end in sight. Could be from having my eyes almost pop out of my head during each set. Or both lol.

  11. #221
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    Lower loading

    You know you're pushing progressive overload when you're adding 5lbs a side to the leg press

    Leg press mid stance - 16+60*12(+10lbs), 10(+10lbs +1 rep), 8
    Widowmaker - 6+60*30(paiiiiin)
    Seated leg curl - 110*11(+1)
    Adductor - 150*11
    Abductor - 150*12
    Calf press - 8*20, 18, 17, 16, 15
    Upper pump

    Update sent over this morning. Weight is back over 250. This last week was very inconsistent with meals and sleep from work. Swinging from days to night and back and forth made me have some really short days so, I was eating every 2 hours until I had to fall asleep or I just passed out. On days where this is the case I'll be adding in fats from almonds to make up the calories best I can.

    Back to it..... 265 is gonna be tougher then I thought

  12. #222
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    Upper muscle rounds

    Plate loaded Pulldown - 250*28(+20lbs,+5 reps) 270*23
    Preacher shrug - 5 plates *29, 23
    Dip Machine - 320*25(+2reps), 320*22
    DB Incline hex press - 40's*22
    Reverse shoulder press - 65kg*27, 23, 22
    V bar press down - stack *22

    All the Incline benches were taken so I subbed the shrug variation in for DB Rows on an Incline bench. Same muscle groups I intend to focus on were hit just didn't get the extra lat activation.
    Good session. Working. Trying to bring that rear shot up!

  13. #223
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    Lower muscle rounds

    Leg press high close feet - 14*26, 23
    Cable Sldl (one leg,foot on a board to get a bigger stretch) - 50*26, 22
    Split squat - 45*24, 22
    Calf press - 240*24, 23, 22, 22
    Bb curl - 85*26, 23

    The stiff leg set up was humbling. My legs have been pretty tight the last few weeks so I really wanted to get a good stretch here. Sets stopped when I thought my hamstring was about to tear not from exhaustion lol.

    Awesome pump today too. Quads looked like they had been pumped full of air.

  14. #224
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    Upper loading

    Fucking shoulder didn't like the Incline Bb... So frustrating!

    Chest supported t bar - 5 plates*9(+2), 7, 4plates *9

    Trap bar deadlift - 405*15(weights fell off)

    Incline Bb - 275*4(fucking wobbly and hurt so I cut it short) 225*8,7,6

    Cable fly - 100*15

    Reverse hammer shoulder press - 235*9, 7

    Cable lateral - 30*15, 14,12

    Really annoyed with the Incline. Shoulder has felt pretty good but it wasn't having it today. As soon as I untracked the bar I could tell it wasn't going to go well. Reps were going along fine despite the pain and wobbles but I cut it short and opted to go a bit lighter. Next rotation.....

    Big weight jump this week. 258.0 so up 7 lbs in only a few days. I was short on time between last meal and weigh in though and have went poo four times already so, it's not accurate.

  15. #225
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    Consistently consistent.

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