RealBusto's Quest for Fake Strength - Page 223

I saw this when I was considering training but I wanted to prove you wrong so took an off day lol

3/23

HBBS
275
300
365 walkout
435 unrack
275x8 @5-6
275x6 @6.5
275x6 @8.5
245x6 @6.5
245x6 @7.5

Rope abs
6x

Outta shape. 275 hasn't felt that light on my back since I was ramping up the low rep sets so that's good I guess. Considering hitting up my work gym later to get the GHRs in.

Quote

03-23-2017 , 08:39 PM

#5553

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

Haha. Spite is a powerful motivator.

Quote

03-24-2017 , 06:13 PM

#5554

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

3/24

Did incline a day early and it was trash

Wide TNG incline
185
205
225

Comp TNG incline
245x7 @7.5
245x5 @8
225x8 @8
225x6 @9

Comp TNG flat
135x12 x5

Wide TNG incline
135x12 x3

Facepulls
120x30
120x20
135x12
150x10
120x12

Pec feels good but gonna try and not bench again until next Saturday (lol... yea right)

Quote

03-25-2017 , 05:09 PM

#5555

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

3/25

DB shoulders
80s x10 @5.5
70s x10 @easy
70s x10 @easy
70s x10 @6.5
70s x10 @8

DB laterals + DB shoulders
15s x20 + 45s x10
15s x15 + 35s x10 x2
DB laterals
15s x15 x2

Hammer high row
5x12

Hammer pulldown
3x12

Cable row one arm
3x8

Quote

03-26-2017 , 07:12 PM

#5556

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

3/26

Rear delt lateral
3x 10-12

Rope retraction
5x

Facepulls
7x10-15

DB curls
5x

snatch grip shrug + regular shrimp
4x

Suitcase hold
95lbs 15-25sec x3

Facepulls
3x

DB curls
3x

Wasn't feeling it. Worked too slow. Body is wrecked and sore all over.

Quote

03-26-2017 , 07:48 PM

#5557

Evoken

2014 Golden Loco

Join Date: Oct 2007 Posts: 10,302

Are you tempted to buy the Larry Wheels program?

Quote

03-28-2017 , 07:04 PM

#5558

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

Quote:

Originally Posted by Evoken

Are you tempted to buy the Larry Wheels program?

NOAP I'm fat and poor

3/28

Comp Paused incline
225
245

Comp Incline TNG
255x8 @7.5
255x6 @8
255x6 @9

Better than 245 last session. Was gonna cut it after one set but took a chance. Pec is good.

Wide incline spoto
185x5 x3 (third set @8)

Facepulls
135x20
150x10 x2
120x10
90x15 x2 (hold at top)

One arm pushdown 2sec eccentrics
--- tendons prehab (rehab)

It's squat day but my lower back feels off. Think I tweaked it trying to adjust myself doing DB shoulders because bench is too high. I made it worse doing seated curls on Sunday.

Quote

03-29-2017 , 09:55 PM

#5559

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

3/29

DB side laterals
10x10 (27.5s down to 15s for 3-4 last sets)

DB shoulder press
35s x15
30s x15 x2

DB curls
25s x20
20s x12

Incline DB curls
12.5s x12
12.5s x10

Facepulls
5x

DB curls
1x drop set

Only had half an hour. Back might be ok there's no soreness or pain.

Quote

03-31-2017 , 01:14 AM

#5560

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

3/30

I was tired but back felt ok. I took an ibuprofen prior for no reason.

HBBS
275
295
365 walkout
315
275x2
285x2
295x2
275x5

Right knee starting hurting (right below knee cap) bad when I was gonna unrack next set so stopped. Think I could've got 12-15 with 275 that set I should've just amrap it instead of shoot for 5x5

Deadlift
275x1 x5
325
225x10 RDL
225x10
275x10

Gotta do some rolling on my quads and calves lol haven't done that sht in months

Quote

04-01-2017 , 06:01 PM

#5561

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

4/1

My right patellar tendon is still fracked and I still haven't done any rolling.

Paused incline
225
245
265

TNG incline
245x10 @9
245x10 @10 lol...
245x5 @10

Oops. Knew I should've dropped to 225 or even 185 for more volume. Right pec getting to that point again soooo gotta rest extra this upcoming week.

Low incline paused DB
50s x10-12 x4

DB shoulders
50s x10 x3

Cable rear delt rows (I guess)
7-8x

Two sets of 10 with 245 on incline is not bad. 25 over three sets is ok. For real gonna try and not bench again until Friday/Saturday smh.

Quote

04-02-2017 , 07:33 PM

#5562

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

4/2

C2 rower
5 minutes
63 calories / 1187 meters

Cable rope retractions
5x

DB side lateral + facepulls
10x

Unilateral cable row
(Crossbodyish)
6x

DB curls
4x

Cutting season starts today.. maybe

Quote

04-03-2017 , 06:55 PM

#5563

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

4/3

HBBS
275
300
330
420 unrack
350 @9
300x4 @7.5
275x4 @7.5
275x4 @8 (paused last rep)
225x3 tempo and pause

Was planning on hitting 300 for 7+ which would be a PR but I pussied out

Sumo DL
240x3 x3

DL
240x3 x3

KB swings
52x10 x6

Ate only 240g carbs yesterday and dropped 2lbs smh. Anyway I started my cut by buying 5 Ben and Jerry's for $10. Awesome start.

Quote

04-04-2017 , 11:36 AM

#5564

cha59

ARTist

Join Date: Oct 2004 Posts: 25,267

Quote:

Originally Posted by busto_in_hawaii

I started my cut by buying 5 Ben and Jerry's for $10. Awesome start.

Quote

04-04-2017 , 07:13 PM

#5565

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

Yea but it's been like 30 hours and I haven't eaten any ice cream. I was eating ice cream everyday for months.

4/4

Incline DBs
90s x12
80s x12
80s x12

I'd like to work with more DBs but it's ridiculously hard to get into position for me. I can shoulder press easier and even use same weights for slightly less reps at this point

Wide grip paused incline
185x5 x3

Cable fly
5x15

DB laterals + facepulls + front raise
5x

DB curls
4x

C2 rower
200 calories low intensity

Quote

04-06-2017 , 07:41 PM

#5566

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

4/6

HBBS
275
295
385 unrack
435 unrack
285x5
285x5 @8.5
275x5 @5-6

Deadlift
330x1 x3

Paused (on way down near floor) DL
275x3 x5

Sumo
225x5 x5

Lazy. Skipped abs and KB swings.

My diet has been horrendous without eating ice cream. Probably +3,000 calories on weeks pace after Wednesday night but no big deal as long as I get back on it lol

Quote

04-07-2017 , 06:08 PM

#5567

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

4/7

C2
8:07
101 calories
1769m

Facepulls
135x12
150x12 x3
120x12

Abs rope
90x8 x3

Cable row one arm
60x8 x3

DB curls
27.5s x15, x13 x8
22.5s x8
15s x13

KB swings
52x 100 over 5 sets

Down 1.4lbs from Sunday weight

Quote

04-08-2017 , 06:25 PM

#5568

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

4/8

Paused comp incline
225
255
275x3 @7.5
265x3 @8.5
255x3 @7.5

Spoto wide incline
185x8 x3

Wide TNG incline
165x12 x2

DB fly
4x

Machine fly
5x

C2 rower
5 intervals
4:30
61 calories

Quote

04-08-2017 , 07:04 PM

#5569

BustoRhymes

Grand Elf

Join Date: Feb 2008 Posts: 26,670

Quote:

Originally Posted by busto_in_hawaii

I was eating ice cream everyday for months.

Gainz.

Quote

04-08-2017 , 10:18 PM

#5570

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

Natty card confirmed revoked. The truth behind the never ending string of prs has been revealed.

Quote

04-09-2017 , 07:42 PM

#5571

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

4/9

Fasted and front delts really sore from incline bench. Oh whales

DB shoulders
80s x10 @7.5 (lol...)
70s x10 @8
70s x8 @8.5

Pretty sure I hit the 90s at least two sets of 10 at some point so I'm not amused at 80s being heavy.

Facepulls
120x15
135x15
150x12
135x12
120x12

Incline bench DB row + DB curls
3x

Crossbody cable row
3x

Cable curls
3x

DB curl 2x drop set

Too lazy for any c2 or KB swings. Ate over a dozen Spanish rolls yesterday. Pretty much rolls dipped in a sugar/butter mixture or maybe cooked in it idk. Also lots of rice probably 7c cooked white rice.

Second week of dieting starts -1.4lbs I think.

Quote

04-10-2017 , 07:29 PM

#5572

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

4/10

HBBS
Paused up to 275x1
345 unrack
415 unrack
275x10 @8.5
---Cardio fail
245x8 @6.5
225x3 tempo + pause. lazy.

Sumo
225x5 x5

DL
275x5 x3

BB row
135x8 x3

Lol at my conditioning. Was supposed to take off today and squat tomorrow. Had minor DOMS but still trash conditioning.

Quote

04-10-2017 , 08:17 PM

#5573

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

Hi busto. I'm fairly sure I remember you having a busto elbow from doing thousands of pull-ups. Correct? Any tips for preventing this? Grip? Width? Technique? etc?

Quote

04-11-2017 , 12:26 AM

#5574

busto_in_hawaii

Pooh-Bah

Join Date: Jan 2010 Posts: 5,035

Quote:

Originally Posted by 00Snitch

Hi busto. I'm fairly sure I remember you having a busto elbow from doing thousands of pull-ups. Correct? Any tips for preventing this? Grip? Width? Technique? etc?

-Switch your grips up. I did 97% chin-ups and that's stupid even if that's he best movement for wider lats. Maybe do 66% your main grip.

-don't drop to full lockout. Control.

- work your extensors. Easy way is rubber band around fingers and opening/closing.

- do reverse curls on ez or straight bar

- hammer curls

- roll out your forearms, triceps, lats.

Pretty much once you feel your elbows acting up then it's time to back off.

Quote

04-11-2017 , 01:28 AM

#5575

00Snitch

Carpal \'Tunnel

Join Date: Sep 2004 Posts: 20,865

Are the curls for prehab\rehab or for big guns? Honestly, I'm at a stage where I don't care if I ever do another curl in my life. Big bicepts can ggf.

Quote

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