brogram*

"The Taskmaster"

FWIW he does do smith machine dead lifts on the third back day of the first week. Haven't read further than that.

I'm of the opinion that you either need to row heavy or deadlift heavy. Obv there are those can do both, but I'm not in that camp anymore.

For me, I don't seem to get as much out of heavy rows, and my low back hates them, so I pull instead.

The choice is even more clear when you're squatting heavy vs. not squatting at all.

Hitting the gym today and decided to soak up the OT at work. I can get off today get regular pay or go in and it's like a regular day at work and get cash or comp time. Since my wife is working- meh be stupid not to go in.

7/4/18
169.0 lbs

Back- Optional
DB rows 4x10 60s rest
50x10
55x10
60x10
65x10

T-bar rows 4x10 90s rest
90x10
115x10 x3

DB pullovers 3x12 s/s meadows rows 3x10
55x12/ 45x10
65x8/ 70x8 x2
70x8- extra set of rows

Meadows Lat pulldowns 3x8 s/s close grip pull ups 5sec tempo 3x6
140x8/ x6(5s) x2
140x8/ x5(3s)

Macros- in respect for montes new log title- unlimited orange chicken- estimated calories 5k

Work bs

EV acting hard and alpha as fack, love it.

maybe the meadows training is training his mind/balls as well!

Not your typical "work bs"

Lol must be the meadows rows made me a new man.

Off today and tomorrow, sad no call for OT today. Instead playing at a Russians dudes house tonight for an underground game. Think blinds are 1/2. Time to get back into the live action and make a nice BR I can **** around with.

7/5/18
169.2 lbs

- Hit the gym late today waited till my wife went to work so I can goto gym alone and get a good workout then do cardio before heading out to play poker. I hate working out with her and she just thinks I'm an ******* cause of it but I just like having good focus when I'm there and concentrate on rest time and crush it.


Chest & Shoulders
Bench 3x6 120s rest (wanted to test where I'm actually at doubles/ triples)
185x6
205x5
215x2 (at least 1 in FULL ROM tank)
220x2
*225x4 (first attempt at 2 plates in super long time, pumped at the results)

DB incline 3x8 120s rest (**** it testing 2-4 rep max)
60x8 wu
70x4 wu
80x4 wu
*90x3
*95x4
80x8

CP Machine 2x10 - same weight for 1x8 then drop down for 1x8 again drop 1x8 all 3x8 done continuous sets -
230x7 (pretty fatigued)
210x10 (grind city, almost gave up on the 10th one)
210x8/200x6/180x4+f/ doing another drop set is just dumb so I'm good on that.

Machine rear delt laterals 3x20 45s rest
55x25
70x20
*85x15

Front raises 3x8 45s rest
35x8 x2
30x12

Shrugs 3x8 45s rest lightweight super fatigued
225x8

-Cobras-
-abs-

Macros- poker night so I fasted for the majority of the day eating mainly protein so I can order pizza and have diet soda for ultimate gainz. Estimated Cals in memory of MLYLT log is 2000 but in reality it's 4K calories.

Lol females making up werds inb4 montes white knight response

God, I wish we could gas these kinds of idiots. He made her sound like a child.

Damn it felt nice to play poker. Haven't played in roughly 1 year. Total of 6 hours (8p-2a) in for $100/$100/$100 was down to last BI then out for $680. Good table felt like a 1/2 cash table at the Borgata. Light 3-bets/squeezes, every pot there was a raise pre. Average raise size pre with no limps was 12-15 so I enjoyed it. I decided to do 100's so I could shove a ton and exploit opens my range was pretty loose. I was getting called pretty light- someone called my $150 shove with QT n I had KJs. They had a sick set up. Alcohol bar/ official poker table/ woman as a dealer with a big rack who understood poker and would holler at ppl pre that wasn't with it. They ordered a bunch of food on the house and alcohol was on the house. However, they do take some rake. If I continue to play there I need to look into that.

7/6/18
167.2 lbs

- Didn't track macros yesterday and in combination with poker playing ofc I underate. Had a chicken Caesar wrap with fries but only had like 40% of fries cause they tasted like crap. Oh well.

Back- heavy
Kettle rows 3x8 60s rest
16kg x 8 x2
20kg x8
Drop set: 20kg x 8- 16kg x 6

T Bar- 3x12 90s rest
115x12 x2
125x10

DB pullovers- 3x12 S/S meadows row 3x8
65x8/ 100x8
70x8/ 110x8 x2

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

Away facing pulldown?

On your heavy back day you are doing rows with a 35 or 44lb KB? Really?

It's kg not pounds

Oh, so a pulldown that's dependent upon your own bodyweight.

Ultimately physics is going to limit the weight you can do no matter how strong you are.

Just like a face pull without lean and a proper pendlay row. Physics is a *****.

I know its kg, but you wrote 16kg and 20kg which is 35 and 44 pounds

loooooooooooool, this is an N1 level exchange.

Yeah a bit light but I do a slow tempo but next time I'll prob increase weights.

Lol got emmmmmmmmmmmmm

Forgot to add in the vids of these;