Wow my manager called me up and he had to goto the hospital yesterday cuz he was having chest pains. I told him to stop poppin pills. Yesterday he took 6 pills of bronkaid and he has been doing this for a while. He refuses to admit its from that. Hopefully this is a wake up call for him.

I'm just about done with my craze

12/10/13
3 scoops craze
Tuesday- Chest/tris/delts/abs

Incline bench:
45x30
95x15
135x8
165x8
185x6 x3

DB flat bench:
65x10
75x8
85x8 x2
90x6

Pec deck:
85x12
100x12 x2
115x12

Straight bar upright row:
60x10
80x8
100x8 x3

Lateral raises:
25x10
30x10
30x12 x2

French press:
60x12
90x6
90x8

V bar pushdowns double resistance:
50x12
70x8
85x8 x3

Dips on bench:
BWx15
25x15 x3

Abs 2 exercises



Macros:
3,351 calories
74g fats
489g carbs
185g protein

12/11/13
2 scoops jack3d
Wednesday- Legs/abs

Squats:
45x12
95x10
135x10
175x5 x2
205x3 x2
230x4

Leg press:
180x10
230x10 x2

Leg extensions:
90x20
110x15

Lying leg curls:
80x8
95x8
110x6
125x6
140x6
155x5

Abs 2 exercises


Macros:
3,128 calories
55g fats
445g carbs
208g protein

12/12/13
No PWO
Wednesday- Back/Bis

BB bent over rows:
95x12
135x10
165x6 x4

DB row:
80x10
90x12
95x12 x2

Lat Pulldowns:
140x8
160x8 x3

Hyper extensions:
x20
x15

Standing curls:
35x8
40x8 x3

Incline curls:
30x8
25x10 x3


Macros:
3,134 calories
62g fats
433g carbs
219g protein

12/13/13
2 scoops jack3d
Friday- Power day

- couldn't finish workout because I was running late to work as it was
- feel like my log is getting pretty dry so recorded today

Squats:
45x5 x2
45x10
95x10
135x6
175x5 x2
205x3 x2
235x5

Bench:
45x50
95x12
135x8
195x5 x2
225x3 x2
225x5
250x3

Sumo DL:
135x10
185x5
205x5 x2
235x3 x2
265x7
265x5

Squat about 6" deeper and ditch the cape.

Nah I have been constructing a new and improved range of motion due to my mobility issues. There is no reason for me to go very deep in squats. I was going a lot deeper but it's just stupid imo because my lower back is being placed into snap city for the reason that I want to be hip and go deep as fack. I'll just go at this depth while keeping my lower back tight to avoid injuries.

I think you have to find that perfect spot where your squats are effective and safe.
I posted one last squat video today. I think that's the perfect depth for me. No buttwink and I get some bounce.

The problem with your squats EV is that too deep and you get massive buttwink. But too high, and you are actually changing directions at a nonoptimal part of the lift. Which can be dangerous also.

So basically agreeing with Saw. Lose the cape. And go a bit deeper.

Youtube "candito dangerous exercises" and he can explain it to you.

I agree it is about finding that sweet spot. Defending myself tho, I am still going parallel and my lower back is in such a better position. I can actually go heavier without feeling massive amounts of strain on my lower back. If u see in the video I put the black bars on the side because I automatically go too deep now. This current range of motion feels like half reps compared to what I'm used to but doesn't necessarily mean that's a bad thing imo.

You've got some work ethic and discipline! Always a good log to catch up on.

FYI I don't think you're getting to parallel. I wouldn't have said to go deeper if I thought otherwise.

Yeah those might only be a hair too high. Problem is the angle of the camera is from the floor. So they look 6 inches high but really are pretty close to parallel.

Thanks bro

I actually believe I am. Looking at the video, i can see what you mean but like loco said it's likely to be the camera angle. Next time I squat I'll record again from a better angle and see how it looks.

Good points. They may be a hair high but very very close. My back finally felt strong/tight throughout the lift which is what I'm concerned with. Yeah, it doesn't look as sexy as going deep as fack but gonna do best I can with what I have to work with. I am foam rolling a ton and maybe in the future I can go deeper.

Got a switch to the morning shift from the night shift! Pumped. I will be on the morning shift for the next 3 weeks and then pending on a few things I might be placed on here permanently. More gainz will be had with this new schedule.

12/16/13
No pwo
Monday- chest/delts/tris

- horrible all around workout. Felt very weak and it's because I'm mentally drained from switching my hours at work. I was doing 2345-0745 night shift for half a year and now I am working 0745-1545 since Sunday. I just felt drained and didn't wanna take a pre workout. This shift is full of political bullshat and the director is a POS. I don't care because all I care about is getting more sleep for the gainz and having a normal schedule again.

- I met my buddy at the gym who recently got back from Cuba and he was pissing me the hell off. He barely warmed up and was rushing the workout. I told him the exercises I planned on doing and wanted me to just work in with what he was doing. Fack that, he doesn't even know how to lift property. I just walked away and did my own thing then of course he got pissed and said he's leaving and obviously I don't care. I got a better workout when he left. I don't let anyone fack with my gainz don't care who they are.

DB bench:
60x12
75x10
80x8 x2 (left shoulder felt lil weird)

Decline close grip:
135x12
185x10 x2

BB incline bench:
135x12
155x6
165x6
185x6
185x5

Upright row:
60x10
80x10 x2
90x8 x2

Lateral raises:
25x12
30x12 x2

Chambered Pushdowns double resistance:
57.5x10
72.5x10
80x10

Bench dips:
BWx12
BWx15
25x15 x2

Macros: Not tracking until after the holidays. Basically I track while I'm at work to hit around 30g fats, 250-300g carbs, 125g protein and eat anything for the rest of the day. Will track again when my gf moves to another state but enjoying myself until then.

Amen brother. May lifting gods smile upon thee for upholding the iron game above your annoying workout buddy.

Workout buddies are so beta. Get yourself a training partner.

Real communist move of your Cuban buddy to mess with your gains. He probably thinks your gains are community property or something.

Cereal talk: upright rows are bad for your shoulders or so I've heard. There's probably a safer substitute you can do to hit your front delts. They're a front delts exercise, right?

I've never understood front delt isolation. Basically every pressing movement uses them significantly.

Isn't upright row for side delts anyway?

Maybe a little front and rear. But very little.
It's mostly a side delt and traps exercise.

Haha kinda felt like a dik but gainz gotta gain no matter the cost, nom sayin?

Lmfao he's actually not from Cuba but funny nonetheless. He's in the army and still doesn't know how to lift. He's the one who taught me how to deadlift, no wonder why he's ****ed for life. H&F saved my lower back from entering snap city, may the lifting gods grant his lower back strength to avoid the city of snap.

I'm interested to why you would make this statement about upright rows. Is this what you heard? If so, from what credible source? Or have you had shoulder pain when doing this? You can also do wide grip if close grip is too much pressure on your underdeveloped front delts