Elbows are a little flared, but its not that bad imo.

Leg drive/using your whole body is another thing to work on. That's hard to get right. Try pulling your feet in a little so your heels are off the floor and then try to push your heels into the floor.

The biggest thing to me is your shoulders arent pulled back as tight as possible.

Think about tearing the bar apart the whole time the weight is in your hands, from the time its out of the rack until its back in. That might help with getting the back/shoulder blades tighter and it might also make you tuck the elbows a bit more.

thanks guys. will try to incorporate next workout. Starting to like this way of benching more and more. When I did the bodybuilding bench yesterday it started to feel weird.

This guy is 5'10" maybe 7%. He weighs 170. I am going to be huuuuuuuuuuuge when I break 170 at less than 10%. I was looking at his youtube channel and he just does nonstop endles mini metcons.

You'd have to actually develop a back to look like that though.

Hasn't he been training for like 20 years too?

Details, details, details. All I know is I need 15 pounds of muscle. Three years tops, but hoping to do it in two (natty of course). If not, one quick CountryRoids 10 week cycle will get me there.


Day off today.

Grip training (plate pinches with 25s) 4 sets for time
DB wrist curls 2x15
Hip mobility stuff and bar only wide squats (knee feels fine)
Calf Raises 4x12
Ab wheel 25, 20, 20, 20

Funny because this Colombian hooker (she really was) came over and stole my wheel and killed a 20 repper. I was like Jesus, you got stronger abs than me. She said "yeah but yours are way better." I think she wanted the loco machine gun because my abs are a weak bodypart (with calves, legs, back, etc etc).

Ab coaster 3 sets of 60 reppers or so

Decline sit ups 3x10

10 minutes on the bike

Blah I don't like cardio. I think this whole workout is calorically equivalent to 40 minutes of LISS, so whatevers.

I am seriously considering taking a deload/time off week starting tomorrow. I am scheduled for Lower I tomorrow (squats) and I am little worried about the knee. It feels fine, but it sure didn't feel fine the other day when I put the baseball on it. Plus my left tricep/elbow feels a little wonk. And my left deltoid feels a little weird too (LOL strength training, I never felt anything wrong when I was doing 10-20 reppers). I mean nothing serious that would affect my workout. But still a concern. I am traveling/moving out on Tuesday so its the perfect time for a deload/off week. We'll see what I decide tomorrow.

deload already? c'mon son

WIM it up pint size, you're lifting medium sized woman weights now

I may do legs tomorrow. But if I feel anything wonk with my patella I am seriously just going to go over to the smoothie bar and have a shake while I wait out The Rock to show up. It would be completely devastating if I mess up my knee. My legs cannot afford extended time off.

I do ab wheel for 10 reps. Looks like no machine gun offers for me, .

loco,

is it true that every ~25 lbs lost equates to an increase of 1 inch in the length of your machine gun barrel?

Curiously,

Monte

Wait...I thought we were talking about actual machine guns, I have a few I need to offload quick, .

Lies. But I was never really fat or anything (neither yourself). Going to have to ask YTF.

I can confirm the barrel is hard as **** though. That reminds me of this, pretty LOL



Can't get the time stamp right. Forward to 2min5seconds.

DYER?

http://forumserver.twoplustwo.com/85...dback-1209610/

lol at the video Yugo

Pretty sure I would blow out the back of the wifeacore's spine if I gained another inch; that's not why I was asking -- just curious, since you went from a fatty fat fat fat to the inspiration for a serratus-based trophy and all.

There's SMR for your dick? That might be over the line for me, brah

Holy ****, that must have hurt like a mother. Props for dedication to trolling, guy must be a master.

Lower I
HBBS 189x5, 189x6

Going to start going up in weight. They are not great, but they are not bad either.

HBBS 164x10

These are a little bit wider and knees a bit further out than the previous ones. Just testing different widths.

Hammer Leg Press 270x15, 340x10, 340x10

Bulgarian DB split squat 2x10 40s

Like this way better than the 45 degree leg press. My butt stays stable on the machine and does not come off.

Other leg accessory work

Knee was fine throughout the workout. But when I started walking home I felt that little tinge on my patella from last week. It doesn't hurt or anything but still a concern. May still deload this week or at least skip the Zerchers/Front squats.

http://www.youtube.com/watch?feature...rt00_NM#t=218s

I can't even roll it. The spot is gone. Its all in my head. I did roll it last week when I could feel exactly where the spot was.

I did just find two bothersome spots on my left elbow. So attacking the forearm and the tricep as I type.

The spot you're looking for is not in your arm, but it might not be isolated to the spot where you think it is. There could be adhesions anywhere in your quads, ITBs, glutes, front or sides of the hips, hamstrings or calves that might be causing knee issues.

Still training but moving out.

2/25
Back
Parallel grip pullups +40lb dumbell 7,6,6

1-arm Barbell rows 60lb +35lb bar


I upperback round any new exercise as seen here on the last few reps. That's my safety. Been working on that kyphosis for a while now. Getting better and hoping the extra scap retrac work kicks in. Also could do better job of aligning my head with my spine.

Hammer high rows 2x10 140
Cable Rows 3x10 85

Cut workout short, got yelled by girlfriend for working out instead of moving out.

2/26
Military Press 3x3 134
Other shoulder stuff
Calves (horizontal calf raise, seated calf raise)
Decline leg raises 4x20
Rope pulldown crunches 3x15


The weekly round up for last week is that I got stronger. And I gained weight again. Tipping the scales at a hefty 157. Maybe 158. Getting jacked.

Also the patella pain is 100% gone. And I found out my left elbow pain is from the front squats. Any other exercise I don't feel anything. Yet when I go to the rack position on front squats I can feel it. I know exactly what I did. As the weight was on my hands, on the way up I was pushing up with my wrist to help me squat the weight. Ended up with messed up forearm/elbow. That's good news though, pretty sure it will go away since I am not even supposed to be front squatting (was practicing).

Your elbow problem is likely to have something to do with tricep adhesions imo.

It's fairly standard for the rack position to cause issues though right? Both of my training bros had pretty big issues getting into it without lots of groaning and whining.

I'm slow pony, but you're not getting your hips through on your deadlifts and a bit of loss of lumbar extension.