Tired of Mediocre.

[ddegroff]

I bet your lower back was burnin' after those deads.

[JoeG]

Day 1-RE Upper


Bench:


195x3x8


Chins:

8,8,6,5,6,5,4,4,4



Weighted Dips:


BW+45x3x8


Barbell Shrugs:


265x4x6

[JoeG]

Day 2-ME Lower-Sumo squats Week 1



ME Lower:


45x15, 95x8, 135x3, 145x3, 155x3, 185x1, 205x1*miss, 165x1, 155x3, 135x3



Hack Squats:


155x3x8



Standing Calf Raises:


225x3x8



Weighted Crunches:

+70x3x8

[JustinASU]

Grats on the pin press PR man. A PR is a PR--be proud.

[RickTheDestroyer]

Big congrats on the PR bro. I tell ya- I have a newfound respect for how kickass your GHRs are... damn.

Haven't seen much on the diet lately- how's **** going with that?

[JoeG]

Justin: Thanks, I have to admit I ws stoked after I got it.

Rick: Don't have too much respect for them. They are so brutal that I can't do them every week and I have to do something that doesn't wreck my Hammies like they do to recover. Diet stuff below



Day 3-ME Upper-CG Bench Week 1


CG Bench:


45x15, 95x8, 135x3, 185x3, 195x3, 205x1, 215x1, 225x1, 235x1, 205x1, 195x1, 185x3, 135x23


Uber Ghetto T-Bar Rows:


+90x3x8* Since the bar is wdeged in the corner I know you can't count all of its weight so I just counted what was on the bar.


One Arm DB Rows:


85x3x8


French Press:


85x3x8


Rep BB Shrugs:


245x3x8




Now in diet news. I have been upping my calorie intake for the past several weeks and I'm now sitting around 2300/day. I am holding steady about 188-190 so I am thinking that my maintence is going to be around 2700/day or so.

Mostly I am resetting my metbolism for another cut just after the first of the year. Right now I am torn between doing a 3-4 PSFM or just doing another drop to 1700 and then start coming out of it after four weeks.

I am sitting around 17% BF by caliper though I think it might be being a bit generous. Whichever cut I do I am going to us the Military BF method and use it throughout the cut in hopes of keeping the numbers standard.

[JoeG]

Day 4-RE Lower


Sumo Squats:


155x3x8



GM's:


115x3x8


Deads:


185x3x8



Back Extensions:


45x2x8



Weighted Crunches:


70x3x8

[JoeG]

Day 1-RE Upper


Bench:


195x3x8


Chins:


8,7,6,6,6,5,5,5,5


Weighted Dips:


45x3x8


Heavy Shrugs:


265x4x6





Day 2-ME Lower- Sumo Squat Week 2


Sumo Squats:


45x15, 95x8, 135x3, 155x3, 185x1, 205x1(PR), 185x1, 155x3, 135x3


SLDL's:


185x3x8


Back Extentions:


45x3x8


Weighted Crunches:


70x3x8

[JoeG]

Day 2-ME Upper-CG Bench week2


CG Bench:


45x15, 95x8, 135x3, 155x3, 185x3, 195x3, 205x1, 215x1, 225x1, 235x1, 205x1, 195x1, 185x3, 155x3, 135x3


Ghetto T-bars:


90x3x8



One Arm DB Rows:


85x3x8


French Press:


85x3x8


Rep Shrugs:


245x3x8

[JoeG]

Day-RE Lower-Friday


Squats:


155x3x8


GM's:


115x3x8



Deads:


185x3x8



Weighted Crunches:


70x3x8

[JoeG]

Day 1-RE Upper


Bench Press:


195x3x8


Chins:


8,7,7,7,5,5,6,5,



Weighted Dips:


45x3x8



Heavy Shrugs:


265x4x6

[JoeG]

Day 2-ME Lower-Sumo Squat Week 3



Sumo Squat:


45x15, 95x8, 135x3, 155x3, 185x1, 210(PR), 185, 155x3, 135x3



SLDL's:


185x3x8


Hack Squats


155x3x8


Weighted Crunches:


70x3x8

[JoeG]

Day 3-ME Upper- Week 3 Closegrip Bench


CG Bench:


45x15, 95x8, 135x3, 155x3, 185x3, 205x1, 225x1, 235x1, 205x1, 185x3, 155x3, 135x3,


Ghetto T-bar rows:


100x3x8



One Arm DB Rows:


85x3x8


French Press:


85x3x8



Shrugs:


245x3x8

[JoeG]

Day 4-RE Lower


Sumo Squats


160x3x8



GM's:


120x3x8



Deads:


190x3x8



Weighted Crunches:


70x3x8

[RickTheDestroyer]

Congrats on those squat PRs bro! Strong lifts all around.
Out of curiousity- why hit the 235 on CGBP three weeks in a row?
If you hit it, then you gotta go for at least 240 the next week man!

[JoeG]

Rick: Mostly because I am ******ed and got distracted. The worst thing is I am certain I can hit 24o/245.



Deload Week-Day 1


Bench Press:


45x15, 95x8, 135x3, 185x3, 205x3, 225x1, 245x1, 225x1, 205x1, 185x3, 135x3


Ghetto T-bar rows:


100x3x8


French Press:



85x3x8



Shurgs:


225x3x8



Today was the second day of my PSMF and I feel terrible. 1200 cals/day might be too low and I certanly don't feel good. Still I'll hang in a few more days and see if it gets tolerable.

[JoeG]

Day 1-RE Upper


Bench Press:


195x3x8


Ghetto T-bars:


135+bar x3x8


Weighted Dips:


45x3x8


Shrugs:


245x3x8

[RickTheDestroyer]

**** dude- you've stolen a page from the Rick playbook of "how to not post in forever"... how you hanging in there with the PSMF?

[JoeG]

Well its been a while since I posted but I'm still hitting the iron. I've rotated back to BGB for Spring/Summer and will go back to Westside in Fall/Winter. I seem to respond pretty weel to switching things like that.


Day 1- Chest and Back


Bench Press:


205x 5x5


Deadlifts:


215x 3x5
225x 2x5


One Arm Row:


65x3x8


Fly's

60x3x8


DB Press:


60x3x10


40 minutes walk in the evening.


Have started what I hope to be the final cut. BF is around 18-19% but I have put on tons more muscle than when I first started. Looking forward to the finishline now.

[JoeG]

Day 2- Quad Legs and Biceps


Sumo Squats:


165x5x5


Hack Squats:


165x3x8


SLDL's:

165x3x8


Barbell Curls:

95x3x5
100x2x5


Hammer Curls:

45x3x8

Walked a miles and a half afterwards.

[JoeG]

Day 1- Chest and Back


Bench Press:


205 5x5


Deadlift:


215x1x5
225x2x5
235x2x5


OH Press:


95x3x8


One Arm DB Row


70x3x8


HS Incline Press:


230x3x8

[JoeG]

Quad Legs and Biceps


Squats:


165x5x5


Hack Squats:


165x3x8


SLDL's:


165x3x8


BB Curls:


95x4x5
100x1x5


Hammer Curls:

45x3x8

One hour walk in the pm.

[JoeG]

Chest and Back


Bench Press:


205x5x5


Deadlift:


225x3x5
235x3x5


DB Press:


70x3x8


One Arm Row:


70x3x8


Thats it, got Squats today so we'll see how I feel after those deads.