I've never been caught, if that's what you mean.

08/11/13

3 rounds
50 speed punches/10 side kicks/handstands minimum 5 second hold (hit an 11 second hold, PR!)

5 rounds
10 handstands to forward tucked rolls
5 forward hand springs

3 rounds
3 backwards walkovers

Muscle ups
x11 (8-11 top hold)

PR, boom. Still planning on adding 1-2 muscle ups to my PR every week until I hit x20.

HIIT
2 miles
6mph/10mph (:30/1:00) (1 mile at 7:30)
:45 @ 5mph
6mph/8mph (:30/:30) (1 mile at 8:30)

Treadmill said 239 calories burned.

I wanted to do some backwards hand springs, but I might be doing something wrong with my handstand form because every time I do a handstand my wrists hurt if I try to do backwards hand springs afterwards. Forward hand springs no big deal tho so :shrug:.

Your walk to the camera is alpha as ****. You don't need legs with that badass walk.

8/13/13
Usual warm-up

Bench
45x10+ pac
150x5+ pac
170x3+ pac
190x3+ pac
210x5x2
210x4 (DarthVadernoooooo.jpg)
175x15

Squat
45x10
135x5
160x3
170x3
180x5 (super grind)
175x5 (still a grind )
175x3x2
160x5

RDL
135x5
155x3
185x3
205x8x2

Pendlay rows
45x10
95x5
135x3
150x3
160x5
165x5x2

Noticed I have a horrible habit of letting the bar travel forward on my right side on Pendlays and RDLs. Resetting every few reps to correct.

Pull ups
Bw
X10
X8x2

Ab wheels standing
X8x2

Squats dying a slow death again, but my calorie intake is the most obvious culprit. Somehow weighed in today 161. Bumping cals to minimum 2700.

LOL at talking about his walk when you should've been criticizing his camera orientation and inability to trim the video of all the dead time. Solid ab rollouts though, I tried them again after seeing this and fell flat on my front fairly quickly.

I have been looking pretty swole recently. Kind of surprised given I'm still weak as fack and jellydick weights and all that.

Probably b/c it's standing ab wheel and hard as fack. Legs closer together will make it more challenging (at least imo, I've never even tried standing ab wheel).

Lol - he is just super light headed from never eating bro.

Lol, nice.

Makes me wanna try standing ab wheel but pretty sure that's a pipe dream atm.

Yugo delivering solid pwnage. Unfortunately now I have to kill him.

Solid pwnage of myself for not being able to do a standing ab wheel rep?

I can usually get a solid roll out standing with my feet closer'ish together...but then I lack the ability to contract and pull back up and then fall on my giant gut.

you really want to flex your spine at that point of failure and avoiding it is important.

Who would of thought a former fatso from middle nowhere bumblefack America would be the first H&Fer to get an evil wheel on video? Definitely not me. Congrats bro and props.

Yugo,

Naw bro, some solid lulz at our expense. Yours too tho, solid point. I will call off the assassination so you can live with your shame.

Loco,

I've always had strong abs tho. Would be surprised if I couldn't have done evil wheels at my fattest.

8/15/13

Bench
45x10+ pac
145x5
175x2
195x8 (failed 10)
205x5 (failed 8)
175x13 (failed 15)

Just facking weak on bench today. Fack. Not sure if actually weak or if I could do these with a spotter. Last few reps of each set became a grind so I bailed.

Squat
45x10
135x5
150x2
165x10x2/140x15

Hmm. But squat is okay today.

Incline
45x10+ pac
95x5+ pac
135x3+ pac
150x5x2

Mach flies
110x10
130x10
150x8x2

Pull ups (wide grip, strict, very slow descent+pull)
Bwx10x3

V sit Ab rockers
:45x3

Pretty sure I know why my bench strength faltered today. I clean shaved for the first time in years. Beard obv the source of my middling strength. Never shaving again.

8/17/13
Bench
45x10
150x5+ pac
185x3
215x3
225x5/175x15

Wanted a spot for 225, but the guy on bench next to me kept leaving his set to give a bro advice on his deadlift. Last rep was a terrifying grind but happy I did it all on my own mom!

Wondered if maybe the two guys were buddies and I was unfairly judging the guy, but nope. He gave advice to everyone in the weight room. Girl doing half ROM dips? Right there to correct her. Guy grinding out a cgbp set? Stops his own set to spot the bro. Etc etc etc

Squat
45x10
135x5
170x3
185x2
200x3
200x1
185x5x2

These felt stronger but still hard as fack.

Ohp
45x10
95x5
115x3
125x5/110x5x2

Deadlift
135x5
225x3
255x3
275x2
295x4
275x5x2

Dips
Bwx12
+35x3
+55x3
+75x3
+90x8x2

Toes to bar
X14
X13

Weight back around 163. Been eating 2800 calories erryday.

Bench getting pretty ridiculous proportional to your tinybro weight, bro

Behold, a video of me squatting a massive 200 lbs



Form check please. I understand it's not ideal given this is my heaviest weight day. I'll get another video of me squatting 5x3 and medium higher volume weights.

I meant to get a video of me benching and deadlifting, too, but I went all beta and didn't want the guy helping everyone in the room to pay any attention to me.

Bench level: intermediate

Everything else: DYEL

Busto your hip mobility is craaaazy. I don't really see anything wrong with the squat. But I suck with form checks.

TY anyway saw. I feel I am long overdue for form check videos.

I was surprised to see my back stays pretty solid. Sometimes it feels like my back starts to round on the later reps of heavier weights, but it may be that I'm being overly sensitive to even the slightest rounding or change in angle.

Awaiting critique from Lord of the Squat.

As far as I can see in that video, the squats look very good. Depth looks great.

I cant see your low back at the bottom and its hard to tell if your knees are in good position or not though.

Try shooting from two angles - side so we can see what your back looks like in the hole (turn the camera a little to the left from this last video), and front or back (front>back if you can do that) so we can see your knee positions.

The standing ab wheel is impressive. I cant do that, but I do have ~75 lbs of bw on you

Thanks! I'll take some vids at different angles when I next squat. In Vegas all next week and not sure what setup the hotel gym will have, but if it sucks I'll get a new video as soon as I'm back home.

+1

8/18/13
3 rounds
50 speed punches/10 side kicks

3 rounds
5 backwards rolling handsprings/5 forward handsprings/10 handstands to forward tucked rolls







4 rounds
5 forward walkovers (all failed)/5 kipp ups (all failed)

Finally almost getting the walkovers, but it's hard to keep my landing leg tucked deep as I land.

12 muscle ups (PR!)



HIIT
2 miles
6mph/10.5mph (:30/1:00)
1 mile at 6:39
:45@ 5mph
6mph/8mph (:30/:30)
Finished 15:30, 237 calories burned.

3 rounds
5 Backwards walkovers with step stool assist/5 handstands min 5 sec hold each

ETA: videos

muscle up vid: lel at those 2 bros. They just completely stop and watch you the whole time. Pretty alpha. You should bang them to show dominance. I mean, that was impressive.

Yes. Definitely alpha. Also very elite exercise the bro on the right starts doing at the end...?

Lol. Lord of Squat does not seek you. You must seek him. You are a chump with a log and a dream. You will find him in his log but be warned, it's but a lair laced with banhammers if what you say he does not like. But you win the angry cat's affection and you will be thankful with squat perfection.