Not sure what you are saying probably b/c my brain is fried.. I'm assuming something along the lines of take more rest? On power days I do more like 3-5m rests, hyper is always 90-120.

In that case, why do you do heavy 5s on the hypertrophy day? imo do some seated db presses for higher reps there.

Somebody recommended it, think it was Monte. But, it made sense to me. Doing ALL exercises (bench/ohp/cgb) @80% is a bit much. Better to spread it out for progression and fatigue reasons.

So yesterday I was doing work on my new house and my right hand and back are both Super sore and little bit painful. Pulled out all of the tiles yesterday, there was a machine my father in law brought but it was quicker for me to do it manually. Repairs will probably cost 30k but will bring up the value of the house tremendously.

10/20/17
165.4 lbs

- Got 7.5 hours of sleep, slept like a baby but felt like I got 4-5.
- While I was deadlifting, random older black dude started speaking to somebody next to me about the loud noise I was making.
- After my set I looked at him and he came up to me saying your being too loud. I said tell the owner of the gym to buy proper mats and I'll use them. Still gave me crap and I laughed and replied planet fitness it down the road they always have an open enrollment period. He laughed and walked away. Gg. **** outta here.

**Lower Power**
BS 5x5 @80% 225 (based on my warm ups I knew today would be a disaster, right hand hurts when I make fist and lower back super sore from bending over all day yesterday)
45x10 x2
95x5 x2
135x5 x2
185x3 x2
225x1 x2 (racked after one rep twice due to lower back pain- not worth the injury)
185x5 x5 (180s rest)

DL 3x5 @80% 295 (feeling fine DL except for right hand but **** it) - (180-240s rest)
295x5 x3
AMRAP
295x9



RDL 4x8-10
185x8 x2

Got the notification today, I got into academy. Let the pain begin in 1 month.

10/21/17
165.4 lbs

- Working on the house today. Limited time to workout.

** Upper Power**
Bench 4x4 @80% 215
215x4 x4
AMRAP
215x6 (tough as ****)

BB press 5x10 @55% (60-80s rest)
95x10 x4
95x9+f

CGB 3x5 @80% 185
185x5 x2
AMRAP
185x5

Weighted pull-ups 5x5
No time

Pics:



Damn!!!! You look so good! How tall are you?
Montecore has the best body in H&F, but you are a close second. DO NOT bulk your upper body anymore and just work on bulking lower body and then maintaining.

That tile work on the window looks like ****. I hope you are tearing those out and not putting them in.

LTL + LTS = ITS

lifts the same + looks the same = is the same


What academy did you get into? I can't follow all these academies and prison guard applications.

Wait. Hold on. Montecore??? There must be 2 montecores then. If not, I'm retiring.

State prison. Starts end of Nov.

Oh yeah. Gutting the whole kitchen.

Thx and 5'9" 1/2 at 165-166 lbs currently (the pics u posted I was 162 lbs)
That's what my wife says too but I think I look small as fack so bulking up is a must. Need to gain another 25-40 pounds though.

10/23/17
167.2 lbs

**Pull Hypertrophy**
Pull-ups 5x10-15 (60s rest)
10 x3
8
7

SD 3x8-10 (60s rest)
10 x3

Cable Rows 5x10 (60s)
120x10 x3
140x10 x2

LP 5x10 (90s)
140x10 x2
140x8 x3

DB/BB Shrugs 5x10-12 (60s)
80x10 x3

Abs 2 exercises

Treadmill jog 2 miles @15:08

Workout time- 1:06

10/24/17
167.2 lbs

- 2 scoops of the good stuff got me through this workout. Brutal.
- back squats Monte approved? Any better than last week?

**Lower Hypertrophy**
BS 3x10 @65% 185 (120s rest)
185x10 x3



FS 3x6 @75% 155 (120s)
160x6 x3
AMRAP (180s)
160x9 (8th rep my innerLoco came in strong telling me to rack it I might hurt myself)

DB lunges 3x8-10 (60s)
30x8 x3

SLDL 3x8-10 (90s)
185x8 x2

Bridges 3x5
Completed

Abs 2 exercises

Treadmill 2 miles

Perhaps I did too much. Feeling super light headed.

Is it bad that my knees go past my toes when squatting?

Additionally i made a small change to my program. On lower body hyper instead of front squats 2x8 @70% I'm doing 3x6 @75% then 1xAMRAP for progression reasons.

That looks like a 20 rep max.


But you wink. I injured myself on a buttwink.

Negatory, no wink. Those days are over.

I don't know what my true 20 rep max is, but at 225 I can speed through 15 but then slow way the f' down and sometimes #19 and 20 are grinds.

RE: knees - it doesn't look like they are going over your toes. They look like they come to a stop as you get to your toes.

No, they should be.

Agree that the weight looks way too light. Adding some weight will have the added benefit of making you take the weight a little more seriously ("Treat 135 like your max and your max like 135").

Watch KC's videos for an excellent example of how to implement a purposeful routine. Also, stop nitting it up about rest times.

What would you like me to do to "take the weight more seriously"? It's only 65% and I maintain tightness throughout the lift.

You probably won't be able to dive bomb the reps like that when they get heavy. 65% is around a 14-15rm so 10s should get pretty heavy after the first two sets, especially on short rests.

I see your point but that's just how I do the high reps