Cha- thanks. I'm sure I saw the article before but reading it again doesn't hurt. I'll stay away from double KB swings for the most part and stick with easy 35lb swongs for now.

Blackkeys- lol "brah, I live Oahu"

Tues

PC + press
115x1 x3
135x1 x4
165x1
185x1 (failed press)... x1 pushpress

press 115x1 x10 (anywhere from 60-90sec rest.. two were doubles and mixed up grips some)

Pullups +45x1 x10ish (some doubles, some neutrals)

Left knee is sore.. felt funny after the 185 push press. Was supposed to be an easy day and was only gonna do speed presses and weighted pullups, but obv I'm a fool.

Was so close to leaving my lifting shoes at home too, which woulda def stopped me from PCs, but "naah gotta overhead press with the shuuz".. fffffff. Gonna ice, form roll my legs/calves and hope it's gone before my scheduled squats on Wednesday.

Last session was monday, I think. And the last time I FS'd it was 215. Knee is just slight discomfort-ish right now, which I'm fine with. Lots of icing and not enough foam rolling, smh.


Wednesday

Bench (+ monster minis)
145x3 x8 (90sec... narrow/close grip)

Press
100x1 x5 (60sec)
110x1 x5
120x1 x3 (90sec.. felt slow, so stopped)

Inverted rows (w/ buckle ups)
Bw x8
+45 2x5
+90 1x5 (less ROM tho)
+35 1x8

Bench (same setup with bands)
185x2 paused
235x1...235x2

Pullups 7x5 (two neutral, two wide)

Few/random hanging ab stuffs

Supposed to be squat day, but played it safe. Miiiight try tomorrow (thursday) or just wait til Friday. On a deficit. Scale has me at 159

Thurs

Paused squats (+monster minis)
135x2 (one FS + one BS) 10 sets to a box
BS singles @,155,175,185,205
135x3 x3 BS no pauses

Goodmornings
2x8 (bar + monster minis)
2x5 (65lbs +bands)

Random pullups, hanging ab stuff..

some young dudes were calling me a beast... I could hear them lol one said "wow he's like Hannibal" and I nearly hurt myself cuz I lost concentration while trying out a back lever

Knee isn't 100% but it's just very minor discomfort. Just went in to do some work, nothing taxing, although the paused 205 backsquat was kinda heavy

So who's on google+?

Meeeeeeeeee+

snitch bro- PM me how to find you if you want. I just made one of those, but it's so damn complicated and I only got one friend on there (or in my circulz I should say)

21 pullups
http://www.youtube.com/watch?v=O7yW_x5aRxk

I think I'm good for more, but that is a current rep PR. Grip needs work too.

+1

TY sirs.

Friday

Lots of Chinese food today and I might get wasted later, so did some work on my scheduled off day.

3x5 inverted rows
1x20 chinups.. not enough WIM
+45lb neutral 1x6

Random muscleups, pullups, these leaning back wannabe front lever stuffs. I'll post a vid later and see if you all think I'm just wasting my time with them.. I do them cuz I think they hit my core, but not sure.

Sat

Bench
250x1 paused
275 fail (that was embarassing.. didn't have a spotter and someone ran to my rescue)
245x1 x3 paused

FS up to 225x1... 185x3x3 paused

Press 115x2 x6 (90sec)

5 pullups + 8 dips + 20 swongs
(16kg KB, 5 each arm + 10 reg) ~60sec rest.. 3 sets then I was like naaah

GHR 5x5 (against two monster minis, but not much resistance til end of movement)

I was fasted and scale at Powerhouse had me at 157 at end of session. Haven't failed a bench rep in forever tho.. that's new

Random cutie was chatting me up at the GHR and I asked her if that was her man she was doing situps with earlier and she said "kinda" lol..

Anyway.. I don't plan on cutting once Sept. comes around. I feel like I've had decent results even tho I'm half assing it. I don't even count calories or proteinz anymore. How the F can I fail a bench press rep that I was doing daily (for a few days, but they was easy/paused) at one point? /complaining


does this work my core or am I just wasting my time since I can't hold my legs out there? I feel it in my upper back, though.
http://www.youtube.com/watch?v=wP-m1QIpaFM

looks like a sick lat/core/arm/grip exercise imo

lulz. Keep an eye out in the GGO thread for someone talking about some skinny little 150lb kid walking into the gym, loading the bar up with 275 then failing.

You are withering away. Dimichele would be proud.

G4S Total™


I love it.

Monday

Bench
155 (+monster minis) x2 x8 (90sec)

FS
Up to 215x1 (+bands)..
235+bands buried me
185+bands fail.. what

Press
160x1
175x1
155x1
135x6

Pullups 2x10...2x6

Some of them front lever progressions stuffs I do for a few reps..
Felt weak today. All I had on sunday was a cup of cottage cheese, a protein shake and 13 heinekens. Passed out before I could eat.

Lol...

Tues

DL
285x2
235x3 x6 (90sec)

Snatch grip DL
175x5x2
200x5 (lol grip)

Tried some front squats to a box, but was lazy/tired

Neutral grip pullups
3x3
+45 2x3
+65 4x3
+45 2x5 (chins)

Inverted rows 3x10

Prob too many pullups.. left elbow kinda sore.

I think snatch grip DL are pretty pointless if you dont use straps cause your grip will fail before anything else

Weasel- thanks. Noted for next time.

Idk if the snatch DLs or random LBBS did it, but my left shoulder feels funny.. did some rehab/prehabs to start

Thurs- (only had 20min at gym)

RDL 5x15x135

Backquats 5x15x135

At the park..
Inverted row / pushups superset
5x10/15

All 60sec rest between sets.. lol at my conditioning. I only had a banana and a protein shake prior, but I was dead before my 5 sets of RDLs and I had to do some FS because they feel easier than backsquats.

Hey bra I'll be on maui next week. Do you know if/where I can go hunting for wild boar wearing only a loincloth?

Busto's back yard obv.

Drunk posting in the middle of the day, tsk tsk.

If u wanna come along we can go frolicking together in the wilderness chasing after the sausage hogs with flint-tipped spears.

LOL...

So I been out here getting weak, but also getting lean. Failed 275 bench again last week and have been too tilted to update my log since, but yesterday I got a beltless 250 front squat, 245x3 backsquat, beltless 350x3 trap bar DL, 245x3 bench. Best session in forever.

I'm actually RFL'ing it up right now. Programming for Sept - end of year will prob be SSish until I can't make gains, then I'll move on to 5/3/1. This losing fat thing really messed up my goals for the year.

+1