RealBusto's Quest for Fake Strength - Page 170

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Last

12-30-2014 , 05:19 PM

#4226

aura

Carpal \'Tunnel

Join Date: Aug 2005 Posts: 10,048

Truly awesome.

Quote

12-31-2014 , 03:35 AM

#4227

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

You can do inclines instead of tng bench on day 2.

Quote

12-31-2014 , 04:24 AM

#4228

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

Quote:

Originally Posted by aura

Truly awesome.

*bench... laughable squat and deadlift to go along with it

Quote:

Originally Posted by Aidan

You can do inclines instead of tng bench on day 2.

Aidan, you're a genius because that's exactly what I was going to message you about possibly doing. thanks for letting me be a special snowflake. I think it'll be beneficial because my right pec never gets bothered from incline and my right tricep tendons get affected less too.

I was thinking drop the percentage by TEN points (maybe 12.5) each week since it's incline (plugging in 285 as my max would get me slightly higher weights). I kinda want to pause all except the AMRAP but if you want me to TnG all, then that's what I'll do. lmk if anything

Quote

12-31-2014 , 05:51 AM

#4229

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

Theyre guidelines, not rules

Percentage drop is up to you, think id have to drop it more because my incline sucks. Either option for pause or tng works, probably, but there is plenty of pause work in there.

Quote

12-31-2014 , 07:39 AM

#4230

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

If I follow a program by Weasel and another program by Aidan at the same time, would I get double the gains?

Quote

12-31-2014 , 07:44 AM

#4231

Syndr0m

Carpal \'Tunnel

Join Date: Aug 2008 Posts: 7,177

Holy cow your new avatar is badass

Quote

12-31-2014 , 04:55 PM

#4232

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

Quote:

Originally Posted by Aidan

Theyre guidelines, not rules

Percentage drop is up to you, think id have to drop it more because my incline sucks. Either option for pause or tng works, probably, but there is plenty of pause work in there.

I dropped them 15% and will pause all except AMRAP. gains will be made regardless of weight imo since most of my incline pause work is with 185lbs.. 15% drop has me going from 190 to 235 in week 5 and really I'll probably just use 185-225.

Quote:

Originally Posted by BustoRhymes

If I follow a program by Weasel and another program by Aidan at the same time, would I get double the gains?

only if you up your alcohol consumption

Quote:

Originally Posted by Syndr0m

Holy cow your new avatar is badass

thanks bro

12/31

yea, still sick..

shoujlder prehabs

machine fly + rear delt fly superset
5x20 each

cable preacher
1x20
1x12
4x8
3x12

cable lateral
10x10

rear delt fly + 25lb db curl superset
5 sets

facepulls
5x20

bb curl
bar x 20..15..10.. 8

been eating so much food. weighed 172 today and give zero facks. will get back to a good deficit over the weekend for sure, tho.

Quote

01-02-2015 , 06:25 PM

#4233

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

1/2

weighed 174.2 .. should drop quickly

shoulder prehabs

bb curls
bar x8
65x8 x3
bar x10 x3

db laterals
20s x10 x5

machine fly x reverse fly superset
3x20 each

rear delt machine fly
4x10 (for 100 reps obv)

cable preachers
3x8

I did like 5min of rowing before I started. better than nothing. my resting heart rate is in the low/mid 60s as opposed to mid/high 50s that is usually is on my phone.

also still sick.. also my right tricep tendon is facked.. ice it a couple of times a day. hopefully it'll be ready to go next week when I start Aidan's program.

Quote

01-03-2015 , 05:23 PM

#4234

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

1/3

weighed 172.0 ...still sick

3 minutes c2 row lol

pendlay rows
135x5
185x3 x3 (seriously @9 sets)
135x8 x2

last time I pendlay rowed I did 225x10 so barely getting 3 with 185 is cool.

cable preacher curls
3x12
3x10

rope/abs
5x10

idk when I'm gonna start Aidan's program but I'm still gonna do it. might just man up and start it on Monday for the squat/deadlift portion and delay the benching until my tricep feels better.

Quote

01-05-2015 , 12:21 AM

#4235

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

1/4

low bar
215x6 x4

was supposed to hit sumos too but I wasn't feeling it at all.. this sickness is getting to me.. just felt weak and I was freezing in the gym with a hoodie on. probably hit those sumo pull tomorrow.. IDK if my tricep is ready but I might try tmrw or tuesday and go from there.

Quote

01-05-2015 , 12:50 AM

#4236

Evoken

2014 Golden Loco

Join Date: Oct 2007 Posts: 10,302

Sick since 12-27... is it the ebola?

Quote

01-05-2015 , 01:24 PM

#4237

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

Quote:

Originally Posted by Evoken

Sick since 12-27... is it the ebola?

I think it's cold induced AIDS... 58 degrees

Better news: bodyweight 169.9

Quote

01-05-2015 , 05:39 PM

#4238

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

1/5

bike 2 minutes (gym only has two rowers and it's outside of the room I train in now so everyone is on it smh)

shoulder prehabs

sumo deads
225x6 x4

pendlay rows
135x5
185x5 x3

pullups
bw x5 x2sets

feel a lot better today. going back tonight for curls and facepulls probably.

Quote

01-06-2015 , 01:57 AM

#4239

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

1/5 night

bb curls
bar x8
65x5
85x5
75x5
65x8 x5

preacher cable curls
5x12

db curls
25s x12 x3

lol..

Quote

01-06-2015 , 04:17 PM

#4240

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

1/6

shoulder prehabs
roll arms
liiight one arm pushdowns

aidan program week 1

paused bench
195x7 x3 (misloaded)
205x7 x2
3sec pause
235x2 x2

tricep was feeling kinda rough after the first set of 7, but it got better. I think if I stay on top of it with the recovery sht that I can get through the lower intensity days.. the test comes when I have to hit higher weights, but I'll make adjustments.. bench is whatever to me.. I feel I can progress slowly or at least maintain no matter what I do as long as I don't get injured

rear delt fly
1x20
6x12

facepulls
5x20

easy squats and upper back tomorrow.

Quote

01-08-2015 , 01:05 AM

#4241

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

1/7

Weighed 168.6

Paused low bar
185x6 x4

Started with 3sec pauses but they went faster each set

Pendlay rows
115x5
165x3
185x8 x3

Cable preacher curls
4 sets to a heavy 8
Then lower pin by one
5x8

Pullups
Bw x5 x5

Incline tmrw if my tricep lets me

Quote

01-09-2015 , 12:47 AM

#4242

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

1/8

Forgot to take weight but I'm near or right at where I left off before holiday damage.

Paused incline
185x 5 x5
tng amrap
185x12 @7.5

Good that I racked early because my right pec started feeling strained after

Facepulls
5x20

Band pullaparts
3x20

Light slow eccentric pushdowns
Lost count.. did them for ~30 minutes along with rolling

Def worried about the heavier bench sessions coming up. Sorry, Aidan, but I will abandon this 4x a week set up if I can't hang.

Quote

01-10-2015 , 03:04 AM

#4243

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

1/9

Deadlift
275x6 x4

Supposed to be 260 *shrug*

Pendlay rows
135x5
185x3
205x3
225x3
235x10
185x10

Db curls
25s x20

Bb curl
95x3 + 65x7 + 45x10
Bar x a lot

Quote

01-10-2015 , 03:26 AM

#4244

Aidan

Kroenke Out

Join Date: Sep 2009 Posts: 24,320

solid start

Quote

01-10-2015 , 05:33 PM

#4245

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

Quote:

Originally Posted by Aidan

solid start

and then today... lol

1/10

feel stupid. had two cookies last night.. the good kind that's still hitting 12 hours later.

paused incline
up to 225x3 paused x5

supposed to flat 270x3 x5 but went with this. not gonna follow the benching portion exactly. will try to keep bench at 3x a week and possibly combine the last two bench days by doing half of each day or something.

facepulls
6x10

band pullaparts
3x15

bb curls
bar x10
65x6 x5

cable preacher
3x15

bb curl
bar x12 x4

most likely drinking tonight

Quote

01-10-2015 , 05:35 PM

#4246

CrunchyBlack

Carpal \'Tunnel

Join Date: Nov 2006 Posts: 7,468

235x10 pendlay loooool

I would love a video next time, srsly

Quote

01-12-2015 , 01:57 AM

#4247

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

Quote:

Originally Posted by CrunchyBlack

235x10 pendlay loooool

I would love a video next time, srsly

I got u.. maybe monday night if my back is feeling strong.

1/11

faaack I got wasted two nights in a row and went from 167.8 to 175 bodyweight. that drinking heavily sht is really not for me anymore and I don't even understand how that was being done multiple nights a week before.

paused bench
up to 225
blue slingshot
255
295x3 x3

supposed to be 290 and red slingshot, so probably too heavy BUT I did lower my max by a lot. tricep wasn't an issue which is great but right pec was tighter than usual.

facepulls
work in in 12s.. got pretty heavy, like 55lbs maybe. I usually stay under 30

Quote

01-13-2015 , 12:47 AM

#4248

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

1/12

Weight 172.3

Low bar
235x5 x4

Sumo
245x5 x4

Pendlay rows
135x5
185x2
205x1 x2
245x7
225x5

Had more on the Pendlay but I'm sure form wasn't as clean as I want it. Will upload vid later.

I'd have done more rows but I wanted to leave before the end of the game since I dvr'd it.

Quote

01-13-2015 , 12:50 AM

#4249

n4rf

Carpal \'Tunnel

Join Date: Aug 2007 Posts: 12,722

Quote:

Originally Posted by busto_in_hawaii

faaack I got wasted two nights in a row and went from 167.8 to 175 bodyweight. that drinking heavily sht is really not for me anymore and I don't even understand how that was being done multiple nights a week before.

I'm usually the opposite. Do you drink eat a lot?