o ya

y the behind the neck stuff

I think in general people say behind the neck exercises are bad because a huge majority of the population has issues with shoulder external rotation and probably can't be bothered to determine if they can do the exercise safely and can't be trusted to use a light enough load. Because no matter how good your shoulder mobility is, if you use a load that is heavy enough so that you have to fire your pecs to get the bar down in the second half of the exercise, you're going to mess things up really quickly.

I do them with a really light load for high reps because I have found them to be useful in getting my lats to activate and also for training the type of full scapular retraction you're looking for in a good bench press or squat.

4-22

Dynamic Box Squat- 205x2x10 vs Oranges, 1 minute rest intervals
Deadlifts- 154x5, 220x3, 264x5, 279x5, 295x6
Ab Rollouts- 10 on the minute for 7 minutes
Side Planks- 1:10 each side, twice

Videoed the deadlifts and it looks like I left more in the tank than I should've. It felt like I had 2-3 more but based on the video it was probably more like 4-5. Need a WIM influx.

4-24

6 Rounds:
Fat Grip Close Grip Bench- 135x10
EZ Bar Curls- 77x10
Rest- 2:00

3 Rounds:
DB Skull Crushers- 20sx15
DB Curls- 20sx15
Rest- 1:30

Missed some of the close grip bench reps and curls so I'll repeat.

Everybody wants to be a bodybuilder, but nobody wanna lift this light ass weight for high reps.

DF do it though.

Yeah budday.

Definitely not eating enough though. Weight is still around 164. Should be 170 by now. If I'm not gaining weight then I don't think I'm getting much out of this kind of training at this point.

I can't fathom not eating enough. It's so easy.

Quit slacking bro, I'm all the way up to 173.

173 represennnnttt

Yeah I'm not claiming it is hard. In the past when I gained weight I did it too quickly and put on more fat than I needed to. So this time I hatched a plan to basically eat as much veggies, fruits, and meat as possible which would probably keep my surplus in check. But I underestimated how filling that stuff is so as a result I've been eating at maintenance.

2-3 weekly trips to McDonald's should be enough junk to restore my necessary surplus.

FU guys.

you guys need to sho wme the secret to eat enough food. i am always trying to eat more and gain wait pretty impossible for me .

olive oil, mayo, etc.

Ate 1.5 lbs of ground beef for dinner.

FUUUUUUUUUUUUUUUUU CAPITALS

^^^amen to that

pretty awful finish to that series, shoulda finished it in those third period power plays

with what else? I'd imagine it's tough to kill a ton of calories when you're eating a lot of lean protein.

4 slices of bread and some cheese (burgers). Still probably only had a small surplus for the day.

I think this is the definition of a first world problem.

I've started having 2 PB&J sandwiches and a bunch of milk before bed, it's definitely helped a lot.

Yea peanut butter and milk should do it, I just have no problem gaining weight, it's not getting incredibly weak while cutting that I struggle with.

Amen.

Seems that the DFII account is dead.

Haven't done much notable in training over the last 2 weeks. Squatted 305x5, DL 335x6, Bench 205x4, BW ~ 163. Probably at least a couple months away from any PRs, but at least my back has been feeling good.

You can get the account back if you just lost the email or whatever, soulman posted something in the May thread

I have always thought it was Doug Flutie II...

Yeah I'll do it sooner or later. I have plenty of people to vouch for me. I don't really care much for the time being and I'm sure they're pretty bogged down with requests right now so I might wait a few days.

LOL