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Old 12-21-2012, 11:56 AM #1177
Dirtybirdy51
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495 nbd LOL
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Originally posted by Black Angus: "So, apparently, if you post in the mountain climbing thread that you enjoy climbing because you can fap off the top of the mountain and watch your *** fly in the wind, you get banned."
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Old 12-21-2012, 03:55 PM #1178
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Front Squat 3x3
Squat 1x5
Bench 3x3
Deadlift 365x4x3
Seated Cable Row 200x10 180x4x10
Skull Crushers 3x10
DB Row 2x10
Incline DB Curl 30x3x10
Hammer Curls 40x2x10
Cable Tricep Longhead extension 70x3x10-12
DB Reverse Lunge + Single Leg Deadlift 30x8
Seated Hamstring Curl 190x12
Strict BB Military Press 135x5 (feels weird to overhead press man)
Facepulls 80x3x10
Cable Lateral Raise 25x2x8
Rear Delt Fly Machine 120x8-10
Weighted Planks 45x1minute
Ab Wheel
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Old 12-21-2012, 04:13 PM #1179
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Lets do ALL THE EXERCISES
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Old 12-21-2012, 04:18 PM #1180
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Trying
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Old 12-21-2012, 05:03 PM #1181
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Did 435 to depth on the smith for squat preA a couple days ago, big difference felt like there was no stress at all on the lower back. Think I need to start doing good mornings or something to bring up the weak link in my posterior chain.
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Old 12-21-2012, 09:42 PM #1182
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C2

Weighted Chin +70x1 Pre
Neutral Grip +30x7,3
BW 2x5,2x4

DB Row 85x25
Lpull 5x15

CG Pulldown 200x1 Pre
Preacher curl EZbar 70x10,4
60x7,4
50x6
cable curl 4x15

Press 70 3x8

KB Swing 10 intervals 20s/20s

absolutely loved preacher curls. Felt targeted right on my biceps. I'm glad I decided to try them. I think I'm going to swap NG chins to regular grip lat pulldowns, do just pulldowns for a while then swap back to BW exercises once I stall again.
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Old 12-21-2012, 10:11 PM #1183
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Quote:
Originally Posted by hsilman View Post
C2

Weighted Chin +70x1 Pre
Neutral Grip +30x7,3
BW 2x5,2x4
Good weight. Are you waiting a full 5 minutes after the preactivation? I noticed particularly with chins that rest between sets is critical.

Hit 205x20 today doing squats. Went to complete rock bottom every single rep. Damn near felt like a cardio workout when I was done.
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Old 12-21-2012, 10:37 PM #1184
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I've been getting better at it. No less than 4 minutes usually.
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Old 12-21-2012, 10:49 PM #1185
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Around the end of work, started to get a headache and feeling weird.

Got home, sweating, feeling chitty. Vomitted like, 6 times in a row and **** myself then slept for 4 hours.

no gym...
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Old 12-22-2012, 10:56 AM #1186
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Quote:
Originally Posted by hsilman View Post
C2

Weighted Chin +70x1 Pre
Neutral Grip +30x7,3
BW 2x5,2x4

DB Row 85x25
Lpull 5x15

CG Pulldown 200x1 Pre
Preacher curl EZbar 70x10,4
60x7,4
50x6
cable curl 4x15

Press 70 3x8

KB Swing 10 intervals 20s/20s

absolutely loved preacher curls. Felt targeted right on my biceps. I'm glad I decided to try them. I think I'm going to swap NG chins to regular grip lat pulldowns, do just pulldowns for a while then swap back to BW exercises once I stall again.
this reminds me i need to add in a bicep exercise and use a wide grip. i go heavy with a CG curl, then 3-4 hypertrophy sets with CG, i wanna throw in a completely different exercise to use a wider grip, but it will only be like 2x10. im thinking just a wider than normal cable curl, as i dont do any cable related bicep exercise
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Old 12-22-2012, 02:34 PM #1187
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Tricep bar 21s are a filthy cable exercise

Yes srs
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Old 12-22-2012, 04:31 PM #1188
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squat today with the bar pretty low for the first time. felt great on my body and was MUCH more stable, however was just not used to the feeling of not quite being underheath the bar.

might try suicide grip like lurker i believe said a while back, i did really like it though especially for my heaviest set.
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Old 12-22-2012, 04:37 PM #1189
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focus on having your hips never in full extension and it feels that much more stable
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Old 12-22-2012, 04:51 PM #1190
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thanks for the tip i'll definitely try that out next week
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Old 12-22-2012, 08:16 PM #1191
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Found out gym is closed Christmas Eve so decided to move Leg day up a day

F Squat 245x5 265x4 275x3
DL worked up to 455. May try 500 next week or week after
Seat Calf 3x10
LP 2x6
Lying ham curl 9,8
Stand calf 2x8
Leg ext 2x10
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Old 12-22-2012, 08:19 PM #1192
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Did high pulls yesterday as heavy trap work

Do recommend.
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Old 12-22-2012, 09:34 PM #1193
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Squats today
405x1
315x15
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Old 12-22-2012, 11:27 PM #1194
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hope you weren't planning on walking for xmas
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Old 12-22-2012, 11:41 PM #1195
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Quote:
Originally Posted by ]TSS[ Dake View Post
Squats today
405x1
315x15
myron
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Old 12-23-2012, 12:40 AM #1196
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hope you weren't planning on walking for xmas
Don't need to walk for Mrs Claus to SUCK MAH DICK
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Old 12-23-2012, 12:48 PM #1197
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CGPD: 205 4x5, 15
Wide pulldowns: 140 2x12, 17
Wide SA: 55 15, 19
BB rows: 175 4x5, 16
Cable rows: 160 2x12, 20
Deadlifts: 285x12

Decided not to go to failure on DL's since I'm hitting shoulders and legs tomorrow.
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