Worthless without including awed gazes of onlookers.

dat ass

Wonder what they'd give for WR muscle ups.

Arms looking swole tho Yugo, wp.

Yeah, I hadn't noticed my arms until posting them on here. Too bad they can only hoist up jellydick weight, but yeah, I'm calling state fair 2013 a complete success.

Strengthen Your "Secret" Deadlift Muscles
by Tony Gentilcore – 8/29/2013

worthwhile to read imo

9/3 log

DLs at Cha's.

Worked up to 295 or something like that and did 5 singles or something, I don't remember completely.

10 sets of speed doubles with 195

Reverse hyper 90x12x3
GHRs 10x10x3

Weighted vest planks 100x15x5

9/5 log

Bench 170x5x3 - Almost got a 6th rep on the last set. Didn't have my wife there so no liftoff which might have done it. Felt good though.

Superset A
Slight incline DB bench 60x5x5 then 60x6x5
DB rows 75x6x10

Superset B
Slight incline flyes 20lbs
Rear delt flyes 10lbs

Ripplebro tricep extensions 75x10x3
Offset rerverse pulldowns 17.5x10x3

9/6 log

50 mins elliptical - sucked and was hard, lol at me.

9/7 log

LBBS 240x5x3 - 5th rep of 2nd set knees caved, no green light. Green light for all of 3rd set - still moving up.

Super wide stance speed box squats 175x2x10

Pullthroughs 102.5x12x3
DB lunges 25x10x3

9/8 log

OHP 105x5x3 - first 3 reps on my first breath are super money but then as I have to take in air with the bar overhead I think I lose most if not all help from the belt. Not sure I can do 5 reps on one breath though.

Superset A
Weighted chins 25lbs - since I got 17 chins at the state fair I figure I better keep upping the dose and I've been a pansy on these
Standing DB OHP 40lbs

Superset B
Wide grip pulldowns 50lbs
Lat raises 10lbs

Ab wheel (forgot to do on squat day) bwx10x5

BB curls 62.5x10x3, 65x8x3
DB curls 30x10x3, 25x10

Wife was watching tennis so I just kept doing curling work. Probably the reason I measured 16+" biceps a few hours later. Still no clue if that should be my main H&F brag or not. Who else is about 6' and 178lbs or so? Comparing to fakeBusto isn't very useful imo.

I'm pretty much exactly 6' and 178 lbs. Haven't measured my 'cepts ever though, don't even think I have a measuring band (?).

Oh right, we are lifting bros dead on atm, not sure how I forgot that so quickly, lol.

You should measure them simply b/c I did, , I guess with a string and then measure that? My wife has one of those tailor measuring band type thingies which is what I used. Although it was hard to see the results through my tears b/c I thought fakeBusto had bigger arms at the time.

Will be interesting to see where our squats stall out. I'm hoping I can at least edge you a bit in squats and DL since upperbody is going to probably always lag.

Also, I'm gaining weight, not sure you are. DF2 told me to maintain and that has resulted in gaining about .5lbs/week or so, lol. But it feels good not to track calories atm.

I'm gonna cut again starting next week and till the end of Novembro or so, so you should def outlift me on the lower body lifts - afaik you already do. I'll be happy to minimize strength/LBM loss.

I probably can't be bothered to measure them. Perhaps I'll snap a pic post-pump instead

Pic is good too and we can have a bad lighting pic off. Or wait until winter and see who can get a better pic of their bicepts in the lowest temp weather.

9/10 log

DL at Cha's. I don't remember what I DLed at all tbh. All I remember is that I took a super long time to DL as usual and then had to hurry on reverse hypers/GHRs/abs like usual.

9/11 log

Bench
172.5x5x3

Superset A
Incline bench 60lbs
DB rows 75lbs (6 reps instead of 5 reps - can't go higher than 75lbs DBs at my gym)

Superset B
Incline flyes 20lbs
Rear delt flyes 10lbs

Ripplebro Triceps 75x10x3
Reverise grip pulldown cable 17.5x12x3

9/13 log

Cardio at gym.

9/14 log

LBBS
245x3x5

I f'd up my neck (same spot as usual) on my last friggin' warmup set. It wasn't even squatting, it was unracking the bar. For some reason I wasn't looking where I normally look and so while unracking I moved my neck "up". Snap city. Still finished the workout but my knees were doing all sorts of silly things. I couldn't put together a clean set - each set on one rep (diff rep each time) my knees caved bigtime. So do not pass Go do not collect $200. Going to repeat 245 next week.

Super wide box squats 175x3x10

Pullthroughs 105x10x3

9/15 log

OHP
106.25x5x3

Neck felt good enough to do OHP the next day after tons and tons of SMR. No incidents but my neck has felt like ass yesterday and today.

Superset A

Chins 25lbs
DB standing OHP 40lbs

Superset B

Widegrip pulldown 50lbs
Lat raises 10lbs

DB curls 30x10x3
BB curls 65x8x3

9/16 log

1.5 hour walk outside. Felt good man. Neck was super awful all day. I'm trying to learn to sleep on my back - that may be the missing link as sleeping on my side is not great and on my stomach makes my neck feel horrific the next day at this point.

How many reps of chins are you doing per set in Superset A?

5 reps of weighted chins. Immediate 5 reps of ohp. Rest 90 seconds then next superset. 10 supersets.

Wow, that's kind of a lot bro; keep dem shoulders safe

Chins & OHPs are not doing your neck any good imo. I'd discontinue any overhead pulling & pushing until your neck feels 100% or close to it. Not doing overhead movements has definitely helped my neck.

You're planning to DL here tonight, right? Good form DLs usually make my neck feel good. Just make sure not to shrug up at any point.

My OHP is by far my weakest lift. But chinups is by far my best "lift". Go figure, eh?

My shoulders and neck feel fine so far on Superset A of OHP day which I've done every week for the last many weeks. However, Monday I often wake up with my neck quite sore. Partially b/c of doing that work on Sundays but also (and I believe even moreso) b/c of sleeping on it.

I'm actually going to pass on Casa de Cha tonight - going to go to my gym instead. I'm going to be concentrating on packing my neck and not shrugging though. Already on my "to think about" for the first couple of warmups before I try to stop thinking altogether.

My neck doesn't feel any worse when doing all those chins and OHPing. I was very careful on Sunday. However, after sleeping on my neck was stiff as F on Monday. I'm hoping that by Sunday next week my neck will be significantly better again and I won't have to consider skipping OHP/Chins.

It's that damn DL session a few weeks ago when I wasn't keeping my neck in a decent position and tight. And then the slip-up on squatting snapping my neck up about an inch while I was already unracking.

I guess I could take a break from OHP day but I dno, besides making things stiff - it doesn't seem to be injuring my neck and I feel no pain.

The reason why you might want to skip overhead pressing & pulling is upper trap involvement. You might not feel any negative impact on your neck while doing those, but that doesnt mean you wont later when the upper traps get tight from having been worked a day or two before. That's when they pull on your neck. Because of the fact that your neck felt like **** the day after those, and I've experienced similar things, I think it would help you to lay off overhead stuff a while. It cant hurt to try & see what happens imo.

DLing seems to stretch the upper traps when you do it right, which in my case, makes my neck & upper back feel good and "right".

Hmmm. I'll give that some thought. Go with DLs today!

Back by indirect popular demand straight from The People (i.e. FakeBusto asked why I never updated my log - and he is the H&F everyman ldo considering his standing ab wheel rollouts, at-will muscle ups, and marriage enhancing 3ways, so...close enough) I will try updating my log every dayish!

Get ready for the most entertaining/boring time of your lives!

9/17 log

Did not go to Casa de Cha to watch the record breaking breaking DL singles. But I did go to the community center gym, saving myself hours that I then spent sitting in a chair at the computer so I could play video games later on in my evening.

135x5x2
185x5
225x3x2
265x2
295x5 - I doubt I kept my butt down optimally or whatever on all of these reps. Some I suspect were better than others. None felt impossible and I probably could have eeked out 1 or 2 more. So, all in all pretty happy. I did go figure out what is my PR 5rm for this and it's 308.75. So, still a ways to go. Good news is that I discovered I can start announcing PRs on my OHP and benches already! Woooo, suck it! (he said to no one since his were there lowest upper body lifts in H&F)

Speed DLs - 195x3x10. At some point talked with a guy there who likes to talk and is from Jordan (not MN, the middle east). It was his birfday and my present to him was tolerating 5 minutes of him describing his 7 day lifting split.

Also, I tore off the healing skin on both shins where the bar meets my shin. After taking my shin compression pad/sleeves off there was blood (not really everywhere though). No one seemed to notice, which is great b/c I'm pretty sure I wouldn't get a :chathumb:, more like a "you have to stop DLing here due to blood everywhere".

Good times.

Then I did pullthroughs, some DB swings - only used 45lbs but it's kind of hard to hold on to, may have to find a better grip.

Then put some frosting/icing on the metaphorical cake by doing 5 sets of 12 ab wheel reps (not from standing position). Middle aged, most pasty/death white guy at the gym who nods to me although I don't remember ever talking to him, was next to me. I think he was doing like 5 second planks not RKC style. I should have given him the DYEL? stare but instead just finished my set.

Traps stiff today but not quite as stiff. But still stiff enough to motivate me to do SMR at work - which is rare....so they must be pretty stiff. May skip OHP/chinups this week. We'll see...

Also, about to go eat something delicious for lunch on a non lifting day. Can't help my "maintenance" diet that has me steadily gaining .5lbs/week. Death by nomzies incoming. Sorry Strongboy Doug, I just couldn't keep counting calories and truly maintain.

Man, I spend 234234234 seconds on my last write-up and get no responses? Come on! Meh, pretty sure log is dead town and no one reads it anymore anyway. Can't build Rome back up again in a day. Or something.

9/18 log

Did some of dat 60 min cardio while reading.

9/19 log

Bench 175x5x3 (PR)- Got 'em all with no lift off. Thiiiis close to a 6th rep on the 3rd set - guy spotting me had to help and gave me a "barely helped" but then did acknowledge that the bar was coming back down. Gotta remember he's a good spotter if he's ever back when I'm benching.

Superset A
Incline DB bench 60lbs
DB row 75lbs (6 rep sets)

Superset B
Incline DB flyes 20lbs
Rear delt flyes 10lbs

Ripplebro tri ext 75x10x3
Reverse grip tri pulldowns 17.5x12x3

I read it, bro.

Congrats on the pr!

Thanks man! I read your log too although I don't think I comment in it much. Must not be enough opportunities to rustle Monte or loco in there.

Congrats on the pr

Thanks! It feels nice to finally be able to progress my bench again. Hopefully I can get to 225 before having to cut again - would feel pretty goodman imo. More likely I do not quite get there but on the next lean bulk cycle I do.

Nice PR for sure.

3x5x185 and 1x1x225 are next up, might want to work in some heavy triples or something if you want to get to the two plate barrier.

Also get fractional plates.