Yugo and Evo....ehhhhhhh....

EV, with years on the job you'll become less "eager" and take a smarter and more tactical approach to situations like that. Which is why we have the 1 plus rule/use of force continuum/etc...

#1 rule, you go home safe every night.

From his "dressing down" I thought the policy was to simply not go in no matter the numbers. If it is mainly that he should not go alone, even if he thinks he can handle it, that seems quite reasonable.

http://suppversity.blogspot.com/2011...ximus.html?m=1

Yeah agreed

Do you even read? Okay so the hack squat is good for quads, but you already did front squats. By the way they didn't even test front squat in that study. Maybe check the Contreras EMG study to see how the front sqiat does on quads vs hack squat.

But the point is something else all together. You don't train your posterior chain . And you don't replace the back sqiat adequately. Here in this case you tried to replace it with an exercise that loads on the back and has loaded flexion on the bottom. Keep them high, but then you could just do the same thing with the back squat.

So I do 2 days of leg-quads and legs-hams what should I do for those days?

Training each muscle group one a week is for steroid users. They made that shiet up, because they look at the bar and grow the other day.

A natty needs frequency. So do full lower twice a week. Two quad exercises two posterior chain execises. You don't have to deadlift off the floor. But you do have to deadlift. RDL. Trap bar. Rack pulls below knee. Swings. SLDL. Good mornings.

Putting slabs of beef on your posterior chain is what keeps your back healthy. Do you even Andrew Lock?

okay that makes more sense; they're not saying "don't get involved at all", just "wait for backup" basically.

6/12/18
166.4 lbs

Upper body ohp
Seated press 4x5
65x5
70x5 x3

Incline press 3x8
70x5
80x5
80x8
*85x5

-Cobras for lower back-

Close grip bench 3x5
*155x5 x3

-Cobras for lower back-

One arm back machine 3x8
90x8
115x5 x2

LP- 3 sets/ DB shrugs superset
180x5/ 70x8 x3

6/14/18
166.8 lbs

- Dafuq, I've lost weight this week and my average macros for the week are 3,409 (216p/361c/122.3f/58.3 fiber) the week before was 3200. Crazy. Doesn't make any sense. I've been super super slow increasing them since my strength is as low as locos and he's a lolcardiobunnytard.


Chest & Back
Bench press 3x5 120s rest
185x5
205x3 x3
185x10

Seated press 3x5 120s rest
75x3 x2
60x8

pull ups 3x8-10 30s rest
x10
x6
x8

DB rows 3x8 60s rest
60x8 x3

Chest press machine 3x5
270x5 x2
270x4

6/15/18
168.2 lbs

Lower body hams
Leg press 4x8
230x8 x2
250x5
270x5
290x3

glute raise 3x10/ glute extensions 3x10
x10/ x10 x3

Glute pull throughs
35x10 feels a lot of pressure on low back not sure if doing them right
30x8 x2

SLDL 5x10 (fatigues and lower back too much pressure from previous exercises)

Prone leg curls 5x10 45s rest
80x10 x5

Macros - 3,407 calories - 205p/424c/99f/62fi

Pull through form check

6/16/18
168.4 lbs

- Went out during the day yesterday drank some and had some half price apps/ chicken nachos. At night had left over Chinese food then pbj sandwich. In the morning had all protein- protein bars/ 2 scoops protein/ fiber 1 bar. Calling it a win that I'm only 168. Had roughly 3600-3700 calories.
- Workout wise my upper back is sore so today was a pretty meh workout.

Back/ Traps
Weighted pull-ups 5x8 **FULL ROM**
x8 x5

1 arm machine row 3x8
90x6 x3

Standing cable pulls 3x8
57.5x8 x2
65x8
65x6

LP 2x8/ 2x4-6
160x8
160x6 x2

Upright rows 4x10-12
70x10 x4

DB shrugs 3x10
75x8
65x10

BB shrugs
185x10 x2

6/18/18
167.8 lbs

- Feeling pretty motivated again. Time to grind grind grind, gradually increase macros and gain some strength. Focusing on legs n back. Don't particularly care about deadlifting and squatting anymore just looking juicy while maintaining my health and joint conditions.

Lower body quads
Leg press 3x5/ 2x3 120s rest
270x5 x2
280x5 x2
290x5 x2

DB lunges 3x10
25x10 x3

Glute bridge 6sx5 x3 30s rest
x3

Leg extensions 3x15 60s rest
110x15
130x15
150x12 x2

SM 12 mins 170 kcal

6/20/18
166.6 lbs

Upper body ohp
Seated press 4x5
70x5
75x5 x2
80x3 grinderrrr

Incline press 3x8
85x5
90x4 x2

-Cobras for lower back-

Close grip bench 3x5 (since high weight on other 2 more reps for this so less low back strain)
135x12 x2
135x10

One arm back machine 3x8
90x8 x3

Shrugs 5x10
225x8 x4

Macros- 3,535 calories - 218p/407c/115f/59fi.

6/22/18
169.2 lbs

- Have a lot on my mind. **** workout wasn't into it. Cut it short after chest press machine.

Chest & Back
Bench press 3x5
185x5
205x3 x2

Seated press 3x5
75x4 x2
75x3

Weighted pull ups 3x8-10
x12
x10
x10
x5
x4
x6
x5
Total- 52 @6:32

Chest press machine 3x5
270x3
270x2+f

upright rows 3x10

Front raises 3x8-10

Macros- Unknown no ****s given

Do you have any interest in any of the john meadows programs?

As you've been told before 12093809 times, your programming is really bad and that's why you don't make gains. It is not because you refuse to take PEDs. You are not a genetically cursed old man like loco and still have a lot of natural gains to be squeezed out.

This is very frustrating because your fastidiousness in nutrition and tracking dietary habits is yet unrivaled among 2p2 health and fitness posters. You should be proud of this, by the way. Picking a program and sticking to it is very easy, while eating much less for weeks/months at a time is generally very hard. Your bottleneck is so incredibly easy to fix; it only takes some humility. Maybe you could give the reins to someone famous who looks good and who all of his clients look good.

He does not prescribe DLs from the floor, but has you squatting a heavyish 3x8 (3 sets of 8) about 3x/month. There is a lot of upper body pump work, lots of variety in exercises in case you get "bored" (I never understood how somebody could get bored of setting prs on the same effective and brutal exercises, but alas...) and many of the plans allow you to lift 6 days per week. I've been fixing to try them out myself if I didn't have a mentally ill obsession with deadlifting larger weights despite their rapidly diminishing relevance for a bodybuilder who pulls around 500.

Let me know if you are interested and I will pm you the pdfs if you cannot find them. He tries to sell them on his site for like $250 or something outrageous.

Serious bro, all trolling aside I want you to do well in the iron game and it's so depressing watching you flounder in this log for years at a time.

I'm up for suggestions, that's for sure. My objective is to sit at around 172-175 and maintain that weight range for some time so I can eat a ton and not stress too much about getting lean/abs and focus on gaining some size. My #1 priority is being healthy/injury free. I'm hesitate about doing deadlifts and squats due to my weak low back.

TBH I think sq/dl are basically un-necessary for bodybuilders whether natty or enhanced. Cool and efficient exercises, of course, but ultimately replaceable. pm sent

Evo -

Your belief in EV is more impressive than my belief in N1. This guy has no heart, my boy is all heart.

If we set up a boxing match between N1 and EV, my boy would be a prohibitive favorite. Does your optimism still take EV in this fight?

Reviewed it, looks pretty sweet. Gonna give it a go, thx man.

Absolutely. He may be weaker, but he has the endurance and actual hand to hand fighting training in police academy. He'd destroy N1H.

6/24/18
167.2 lbs

Meadows program- carnage begins

Back- heavy
Meadows rows- 3x8
45x8 x3

T Bar- 3x12
90x12 x3

DB pullovers- 3x12
60x12
60x10
55x12

Away facing and normal pulldowns- 3x8 (stretch Lats Inbetween)
140x6
120x8
140x8

Banded hyper extensions- 3x20 no band
x12
x10 x2

Macros- 3,400 calories

Form check for FULL ROM thx in advance

ROM looks great to me! I'm hoping this works well for you and I'm about 99% sure I'll be transitioning to one of these programs shortly as well.

You should definitely strap up on the meadows rows, however.