Agree with that^

This is why your bench pressing isnt very good imo.

You seem to be good at pullups, so I would prioritize rowing over vertical pulling.

Obviously, he only weighs like 120

and he's only rowing 45

And yet benches more than the Syndrom. Tsss, tssss, tsssss.

It was hard, what can I say.

That's what she said.

How does your g/f's bro get a name? Afaik you don't go around naming anyone else. Is he gonna be a semi-permanent fixture in the log? If so, we need to know whether he's gunning for a Golden Loco Award™ b/c I know you aren't just gonna hand them out to everyone - it's not fair if some IRL person wins out while we're all busting our ass trying to get our "golden" on.

He is genetic freak. Eats rice only. 6 foot 170. 7% bodyfat. He looks way better than me but his upperbody is more out of proportion than mine.

A thick back gets them hoes in the sack.
Gotta do them upright rows for the uptight hoes.
A v-tapa will make the hoes wanna rape ya.

If you got dat back, bitches be showin the rack.

I don't think they care about backs or pecs or any of that. Maybe abs are a little sexy. But even that has its downside. My girlfriend says wrapping her arm around my waist feels like I am beatch.

We proceed to mass + strength for swole purposes only. Not for the ladies.

Day off
light swimming - 25 min
Ab Wheel - 4x10 (doing somewhere between kneeling and standing)


My lats are sore. It had to be the tbar rows. Pretty weird because I never get sore anymore and especially not my back. This was a weird old school tbar row. It had no chest support.


Forgot, calories now bumped up to 3000. Nothing happened at 2800. I am guessing 2800 is my maintenance at 155 pounds. That seems high, but I am still doing decent volume. What can I say, I am an active dude. I almost have room for the nomzies. But Coach wants 3000 clean calories for now (not happy about this).

zing!

lol



Today's training tip comes from Eric Cressey:

No Mo' Upright Row

If you wanna mack dem hoez, you better be watching yo macros.

Lower I
HBBS 2x5 195
Went with 195. Keeping the linear progression. This was my first set. Was more solid than my second. Second set I didn't film and so KC was not with me. Here he was right by my ear whispering vagina and more gusto. Second set probably looked like ****. Here I still forgot two cues. I forgot about the deep breath before each rep and also forgot to really concentrate on keeping those knees out. Still I think am making progress.

Bulgarian DB Split Squat 2x10 35s

Leg Press 2x10 350

Other leg accessory work

Seated Calf Raise 3x15 55

Another exercise where I only use one plate. Calves be small, can't handle too much.

Today is exactly 1 year since I started training. Probably put in 250 hours. Seems like too much work. But nah, I really enjoy it and I am happy with my progress. Have to admit though, first 50 hours were absolutely brutal. My mind was always making excuses as to why I shouldn't go to the gym. But once I got in better shape, I got the bug. And the bug won't stop. Its like blow.

You need to get between your legs more. Knees out hard. Show the mirror your nuts.

FML. I just noticed my heels are coming off a bit. I forgot about that Cue. Jesus, so many Cues.

I should post my first squat video from last year. I am squatting on my toes. Ha Ha. That's what feels comfortable to me. Put all the weight on the toes and squat with them Quads.

Heels off the floor every rep, c'mon bro...

i didn't even notice that. it's related to the problem with him sitting on his legs instead of getting between them. Knees out hard, show the mirror your dick, his heels will be fine.

I agree and I've noticed this with my own lifting. If you're really jamming your knees out hard as **** there's just no way to get rocked forward.

yo how are you positioning your back foot on those split squats?? they look like fun..thx

People usually do them on a bench. But that's a little too high for me. So I am doing them on a 15" platform that us up against the wall. Therefore it won't move when my back leg puts a little pressure there.

I am sure you can find something to use as weight in your barn. Try the elevated foot a bit lower at first so you get the form down. I am still leaning a little forward which I think can get better. You don't need much weight especially since you are a bigger dude. Its a great exercise.

Also, I think you might get your training to the next level if you get some resistance bands. You can blast your back with all types of pulldowns, rows, etc etc. Maybe start off with a #2. I think they are like $25 each on Amazon. Here is one of the many exercises you can do with these babies

http://www.youtube.com/watch?v=BWs0n...EzEWQ&index=18


I am pretty sure I could get all facking jacked up upperbody just with a weighted vest for pushups and pullups, all 4 bands, and a pull up bar.

^ werrd. will try those squats out soon. resistance bands opens a huge door to new exercises. thx for the info loco..glgl

Those DB split squats are surprisingly brutal even though they kinda look easy. I did some left leg only db split squats with 40s for 5 reps. My left glute was hella sore the day after and my lats weren't remotely sore despite doing 20 times the work on them.

Weekly Roundup

Averaged 235g daily protein, 211g carbs, 115g fat
Total calories avg per day 2820
Weight gained - 0

*Strength increased
*Form Issues (Need to get better at squat and powerlifting bench)

Going to try 3000 daily calories for the next three weeks and then reaasses. Hopefully the dial moves up a pound or two.