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- Thread starter FishOrCutBait
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Hmmmmm. maybe.i have to give you a hard time cuz i dont use them. i used to until p-funk kept calling me a pussy
you should do some farmer walks instead of shrugs sometime, they wreck your traps and grip
thanks man, and it was surreal, haha
somalian it looked like.
he was something african, I know we have lots of somalis around here though.
2/2 rr week quad dominant leg day
bike 1 mile @ 7
(3 min RI, excluding warmups)squats warmup: (135x10, 185x8),225x8,x7,x6
(2.5 min RI)front squats,115x11,x11,x7 faaaaaaiiiil, rest 15 seconds, +3
(2 min RI) toe raises, warmup: (180x12,270x12)450x11,x11,410x12,360x12 my calves dont seem to like quite so high reps anymore. I think Ill stick between 8 and 12 for now, cuz it seems to be doing okay.
(2 min RI) db presses, W/U: (45x10)50x7(pr I think),x6,35x12,x10 fifteen sec rest+3
(2 min RI) db shrugs, no straps. 65x12, 90x9,x9,80x12,x11
I am pretty fried. I may take a nap after I eat lunch cuz I feel like Im trying to get sick. I havent been resting like Im supposed to :/
PRIORITY ONE: sleep at least 7 hours a night
looks like it was a good workout. yeah fool get some sleep. oh im wrestling 189 now because im just that much of a badass in that weight class im now 7-2 at 189 4-1 at 189 since comming back.
2/3 rr week back day
1 mile on bike @7
2.5 min RI across the board
wide grip pullups 7, 7, 5+ normal grip x2, normal grip x4.5
pulldowns 150x10, 135x11.5,x10
tbar rows 95x7,x7,90x6
face pulls 120x11,120x5+110x6,110x11
dips, x8,x6,x4
skullcrushers 60x11, x9+50x3,50x11
so I skipped abs today because theyre sore for whatever reason. I had a hell of a time today finding the right weights, but thats how it always is on the first cycle of a p/rr/s thing for me.
issokaayyyy.
kinda feelin eh today. not sure why, but im trying to get all back in the groove and whatnot
1 mile on bike @7
2.5 min RI across the board
wide grip pullups 7, 7, 5+ normal grip x2, normal grip x4.5
pulldowns 150x10, 135x11.5,x10
tbar rows 95x7,x7,90x6
face pulls 120x11,120x5+110x6,110x11
dips, x8,x6,x4
skullcrushers 60x11, x9+50x3,50x11
so I skipped abs today because theyre sore for whatever reason. I had a hell of a time today finding the right weights, but thats how it always is on the first cycle of a p/rr/s thing for me.
issokaayyyy.
kinda feelin eh today. not sure why, but im trying to get all back in the groove and whatnot
Well thank you gentlemen. Im feelin alright now. Triceps got a gooood workin today!
RasPlasch
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its all about the slow negatives, man.
mine dont hardly get sore anymore. we shall see tomorrow though eh?
mine dont hardly get sore anymore. we shall see tomorrow though eh?
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you need to work harder then
its not that im not working hard my bench has gone back up and so have my squat numbers its just i hardly ever get sore its just odd like that. i might feel something every now and then but its just not much and i can just blow it off like nothing
you should check out P/RR/S. changing up your training really helps
i just went from a 3x3 last week to a 10/8/6 this week its made me a lil bit sore but just not much.
2/5 rr week, deadlift day
deads 135x8,185x8,225x8,x8,x6 form was loosening up a bit near the end, so I called it quits on the last one.
ham curls 210x12 wayyy too easy, 225x11,225x7+210x3
toe raises 270x10,450x12,x10,x10,x10
db press, 40x8,50x6,50x9,x7,x5+20 sec rest, then x1. Shoulders need a 2.5 min RI looks like. they gassed out pretty quick, but that first set there was another PR.
DB shrugs, 70x10,80x10,95x7,90x9,x8,x8
feelin alright after this one. I really need to make an effort to get more sleep, my lack of rest has been killin me.
deads 135x8,185x8,225x8,x8,x6 form was loosening up a bit near the end, so I called it quits on the last one.
ham curls 210x12 wayyy too easy, 225x11,225x7+210x3
toe raises 270x10,450x12,x10,x10,x10
db press, 40x8,50x6,50x9,x7,x5+20 sec rest, then x1. Shoulders need a 2.5 min RI looks like. they gassed out pretty quick, but that first set there was another PR.
DB shrugs, 70x10,80x10,95x7,90x9,x8,x8
feelin alright after this one. I really need to make an effort to get more sleep, my lack of rest has been killin me.
Thanks dude! Im gonna catch a quick nap right now actually, cuz I am tiiiireeed
It did. I feel a loooot better.
So I talked to my coworker's fiancee and he is NASM certified (fairly recently) and he's gonna let me have his certfication study stuff, so Im gonna start working on that!
So I talked to my coworker's fiancee and he is NASM certified (fairly recently) and he's gonna let me have his certfication study stuff, so Im gonna start working on that!
I think its safe to move up in calories now, so
I dare my body not to grow
I dare my body not to grow
RR Week, Chest/bis
bike 1 mile @7
(3 min RI)bench warmups(pushups, then bench 95lbsx8,135x8)165x8,x6,160x6
(2.5 min RI)db incline 50x9+(quick rest)2, 50x10,50x8+45x2
(2.5 min RI)pec deck 120x15,130x15
(2.5 min RI)CG pullups x7,x6,x5+1
abs
so the foreign guy was there again, except this time he was in a wrestling type singlet, bright yellow, striped with black, with yellow high tops.
bike 1 mile @7
(3 min RI)bench warmups(pushups, then bench 95lbsx8,135x8)165x8,x6,160x6
(2.5 min RI)db incline 50x9+(quick rest)2, 50x10,50x8+45x2
(2.5 min RI)pec deck 120x15,130x15
(2.5 min RI)CG pullups x7,x6,x5+1
abs
so the foreign guy was there again, except this time he was in a wrestling type singlet, bright yellow, striped with black, with yellow high tops.
Yeah. I was stunned
