Thanks bro. All going according to plan atm

Good stuff in here, other than the manbun.

Hey why you hatin' the hair bro

Upper B
Thursday, 6 October 2016 at 15:19

Overhead Press
Set 1: 120,5 lb × 5 (PR)
Set 2: 120,5 lb × 5
Set 3: 120,5 lb × 5

Pectoral Fly (Custom)
Set 1: 17 lb × 11
Set 2: 17 lb × 11
Set 3: 17 lb × 11

Pull Up (Neutral Grip)
Set 1: BW (+15 lb) × 8 (PR)
Set 2: BW (+15 lb) × 8
Set 3: BW (+15 lb) × 8

T Bar Row
Set 1: 100 lb × 8
Set 2: 100 lb × 8

Face Pull (Custom)
Set 1: 115 lb × 12
Set 2: 115 lb × 12
Set 3: 115 lb × 12

Tricep overhead extension
Set 1: 38,5 lb × 14
Set 2: 44 lb × 12
Set 3: 44 lb × 11

https://strong.app.link/WEIxwtzyfx



Question about facepulls. Should you keep scapula rectracted throughout the set of let it come forward? Also been supersetting facepulls and reverse flies with band pullaparts which absolutely lights my upper back on FIRE. Any downside to doing that?

Last workout for about a week. Flying to Vietnam tomorrow for a short holiday until the 13th. 3 day cruise on Ha Long Bay and a couple of days in Hanoi. Meeting my brother and his gf who are flying in from the Netherlands. Probably no gym time unless the hotel has one or there is one close to the hotel.

So yesterday I got bitten by a mouse or rat. Probably a rat. It was stuck in a trashcan in the yard and when I set it free the dogs got it. I tried to rescue it by picking it up (stupid) and the bastard thanked me by biting my finger. Obv I dropped it and the dogs got him again. He's dead now. So had to go to the doctor and get a couple shots and some pills. I have to go back 5 more times for follow up rabies shots..

You're probably going to die. At least you got a bit stronger before you died.

If you allow your scapula more freedom of movement you engage your lower traps and rhomboids much more vs locking them back which ends up becoming much more exclusive to the rear delt, rotator cuff and trap. There is of course a degree of isometric work because you have to lock them back somehow.

Upper B
Thursday, 13 October 2016 at 21:40

Overhead Press
Set 1: 120,5 lb × 5
Set 2: 120,5 lb × 5
Set 3: 120,5 lb × 5

Pectoral Fly (Custom)
Set 1: 17 lb × 12
Set 2: 18,5 lb × 12
Set 3: 19,5 lb × 11

Pull Up (Neutral Grip)
Set 1: BW (+15 lb) × 8
Set 2: BW (+15 lb) × 8
Set 3: BW (+15 lb) × 8

T Bar Row
Set 1: 100 lb × 8
Set 2: 100 lb × 8
Set 3: 100 lb × 8

Face Pull (Custom)
Set 1: 120 lb × 12
Set 2: 120 lb × 12
Set 3: 120 lb × 12

Tricep overhead extension
Set 1: 44 lb × 12
Set 2: 44 lb × 12
Set 3: 44 lb × 12

https://strong.app.link/XebClEYwrx

Back from Vietnam today and back in the gym. Decided to keep the weights the same as the week before holiday.

Sad day in Thailand today with the kings' passing. Gf broke down in tears when she heard and with her half the country. I keep getting impressed by the love the Thai have for their late head of state who most of them have never met or even seen in person. RIP.

Vietnam was great. Ha Long Bay is pretty spectacular and Hanoi is a cool city with lots of culture and a turbulent history obviously. Will have to go back some time to see more of the country. Most of my photos are on my camera still so just a small impression.

Sorry for your GF's loss, but I'm pretty encouraged to see another personality cult fall by the wayside. When I lived in Thailand it creeped me out.

So what's the answer?

Bangkok Shocks, Saigon Shakes, Hanoi Rocks.

Sweet scenery.

Lower B
Friday, 14 October 2016 at 21:46

Deadlift
Set 1: 305 lb × 6
Set 2: 305 lb × 6
Set 3: 305 lb × 6

Lunge (Barbell)
Set 1: 135 lb × 9
Set 2: 135 lb × 9
Set 3: 135 lb × 9

Leg Extension
Set 1: 185 lb × 12
Set 2: 185 lb × 10
Set 3: 185 lb × 10

https://strong.app.link/YjYeBDPctx

WTF workout today. Everything felt way too hard and had to cut workout short due to feeling super faint and nauseous after finishing leg extensions (lol) Felt like either puking or passing out or both. Never happened before. I think either mild dehydration or coming down with something or just pushing too hard after slacking for a week.

Just puked up my dinner and feeling much better after. Some bad chicken or something maybe.

R.I.P gainz

Lol no joke. Weighed in at 85.6kg this morning, lower than when I started this log

But what does the mirror say?

I haven't taken any progress photo's or measurements in a while, probably because of fear of disappointment. Will make some soon but I fear I look the same(ish)
I did get a bit stronger though so there's that at least

Lower B
Saturday, 15 October 2016 at 21:45

Lying Leg Curl
Set 1: 130 lb × 12
Set 2: 130 lb × 12
Set 3: 130 lb × 12

Cable Crunch
Set 1: 71 lb × 15
Set 2: 82,5 lb × 15
Set 3: 82,5 lb × 15

Seated Calf Raise
Set 1: 115 lb × 15
Set 2: 115 lb × 15
Set 3: 115 lb × 15

https://strong.app.link/MTNQpFnQux

Decided to go in and finish yesterday's workout. Also did some random stuff I don't normally do bc I didn't want to be done in 15 minutes. Did some DB bench, dips, lat pulldown, seated rows, shrugs

Upper A
Monday, 17 October 2016 at 14:58

Bench Press
Set 1: 190,5 lb × 5
Set 2: 190,5 lb × 5
Set 3: 190,5 lb × 5

Incline Bench Press
Set 1: 145 lb × 9
Set 2: 145 lb × 9
Set 3: 145 lb × 9(PR)

Pull Up
Set 1: BW (+15 lb) × 8
Set 2: BW (+15 lb) × 8
Set 3: BW (+15 lb) × 8(PR)

Bent Over Row
Set 1: 160 lb × 9
Set 2: 160 lb × 9
Set 3: 160 lb x 9(PR)

Reverse Fly
Set 1: 11 lb × 12
Set 2: 11 lb × 12

Barbell Curl
Set 1: 65 lb × 12
Set 2: 65 lb × 10
Set 3: 65 lb × 9

https://strong.app.link/wtcLdi8Lxx

Great workout. Kept bench the same but it felt pretty light. First set felt like RPE 7,5. I also got all reps on Incline after failing in the second set 2 weeks ago which I'm pretty happy about. Also got all reps on pullups where I failed last set 2 weeks ago.

How's bench looking guys? I'm pleased with how it's coming along but can always improve.

First time filming from this angle. Looks like maybe I could press a bit more towards my face instead of straight up?

I suggest moar food

Solid advice
It appeared to just be some random fluctuation though as this morning back up to 87,5kg. Still, gaining is going pretty slowly.

Why no shoes?

Are you able to use your legs in that position?

No reason. I've been going on the gym on flip flops and I just take them off for most lifts.

Definitely able to use legs. It feels like I get more leg drive like this than with flat feet.

Lower A
Tuesday, 18 October 2016 at 21:59

Squat
Set 1: 275 lb × 4
Set 2: 275 lb × 4
Set 3: 265 lb × 4

Romanian Deadlift
Set 1: 305 lb × 8
Set 2: 305 lb × 8
Set 3: 305 lb × 8

Leg Press
Set 1: 460 lb × 10
Set 2: 460 lb × 10
Set 3: 460 lb × 10

Seated Leg Curl
Set 1: 124 lb × 12
Set 2: 124 lb × 12
Set 3: 124 lb × 12

Calf Raise Unilateral (Leg Press Machine)
Set 1: 325 lb × 15
Set 2: 325 lb × 15
Set 3: 325 lb × 15

https://strong.app.link/7r8Ht8cQzx

Sh*tty workout. Failed squats for the first time. Pretty miffed bc I got 275 last time and also from the video it looks like I had that 5th rep with some more heart. And to make matters worse I also failed 265 for the 3rd set. Guess squats suffered pretty badly from 2 weeks off. Rest of workout was ok.