Mariusz Pudzianowski on top and Dave Tate below. I am serious about getting to 12% or below. Excess weight is unnecessary for what I want to do, and when I get there if I want to gain weight again I will be adding the weight slow enough to maintain bodyfat.
Low intensity cardio 11 minutes.
I guess normal people will never understand. This is why I like to be alone. If someone isn't trying to change me they're busy telling you why I shouldn't do anything. If I wanted what you had, I'd be just like you.
I honestly felt like I couldve done 315x20 on that first set of 315 it got tough but not unmanageable I just pussed out.
Light cardio 20 minutes
Turns out the forearm issue was just a muscle issue. Its been almost a month now, I'm hitting the gym with the hopes of actually using my arms today. Definitely taking it easy. If all else fails, squat.
Another squat workout.
385x5 Parallel <--easier than anticipated, didn't even feel heavy on the back
405x3 <---that 3rd one was hell didn't feel like I could do any more.
405x3 <---felt like I couldve gone for 5 but at the same time I felt like I was about to pull something so I stopped at 3.
The reason I did 225x5 was because there was a guy who was already in the rack and I worked in, I lol'd to myself because I warmed up with his max. Ahh joyful times.
Monday I will start up with some light forearm work and see how my arm feels if all is well I'll start benching and deadlifting by the end of the week.
light cardio 30 minutes
Pull Up (palm facing face)
BWx2.5 kipped to 3
Seated Cable Row
light cardio 20 minutes
down 5 lbs in 3 weeks. Not bad, still progressing.
I ate breakfast at 9am ish, then started lifting at 1130. I was light headed and weak once I started squatting so I wouldve gone heavier and been more intense today but my head wasnt in it
385x3 I failed on the 4th one.
365x1 just decided F it I am beat
Standing Calf Raise 400 lbs stack + 2 65lbs dbs
Light cardio for 30 minutes then 1 lap in the pool at a moderately fast pace.
Sigh...I was stupid today...I was so excited to get back to lifting heavy that I reinjured my arm....so speed work when it comes to anything involving a grip for a while now.
Dips to parallel
DB BP (weight is per DB)
90x1 <---decided this weight was too much for my forearm to handle but I couldve repped it like your mom.
arm hurt too much so i stopped. it actually is screaming right now. im really ****ing pissed about it. if my arm had a face i would smash it.
Tomorrow I will stick to good mornings, and squats, light squats. ****.
Pretty intense I almost thought I was going to fail on that last rep on the last set.
245x2 <---couldve done 5 no problem but the weight rolled off my shoulders.
Pretty easy but my shoulders feel like ground beef today. Im certain if I could get my form down and toughen up my shoulders I could easily be front squatting over 300 lbs for reps.
I hope my forearm heals up quickly I have fallen in love with dips again.
365x5 mixed (parallel/atg)
wanted to go 315>365>385>405 all for 5 reps but I couldn't get the 385 set only because I don't think my head was in it.
all ATG, even paused in the hole on the last reps of the last sets I needed a breather. lol.
My left leg started spasming on the 245 set. Good stuff.
Strong squating and then to fallow that up with heavy GM's thats good stuff, that would kill my lower back!!
Solid squattin, and GM's right there dude. Nice volume on the squats, you like squattin don't you? lol
New here. Consider me subscribed :)
Well it's exam time so I've dropped off the planet. Here's what I did today
all ATG cept last two.
Incline DB BP
all controlled and I went down low as possible to get a good stretch and it almost felt like I was going to fold my shoulder blades over each other lol.
Seated Cable Row
shoulda kept the weight lighter. I felt like I agrevated my forearm again. Not as bad as I did when I did the bw+90 dips though lol.
Well I wanted to keep this workout low volume and weight I wasn't very intense because I didn't want to be but at least I got some upper body work in. I think I hit every muscle in my body with that routine so that's good. I may adopt this format 2x a week until my forearm is 100%.
Incline Db BP
arm is doing well. not 100% but close.
Another day of lifting.
315x16 all below parallel...couldve done 20 i think but I lost count around 12 and when I was done I had my buddy tell me my reps. I was only going for 15.
315x5 very heavy all ATG.
Incline DB BP w/ good stretch at bottom
60x8 couldve done 10 but i was feeling lazy
forearm is getting there, definitely not gunna jump the gun, need to be patient and let it get to 100%
Strong squating and overall workouts as well. I missed what happened to your forearm, but hopefully it heals quickly.
I was thinking what was harder, the 405x4 or the 315x16? I am going to go with the 315x16 as high rep squats are just brutal. Great stuff bro, keep it up.
I wrecked my left forearm from doing a max attempt on bench a few months ago. It was just muscle damage so I have to let it heal before I can do any serious deadlifting again. I will most likely eliminate flat bench from my routine from now on. I would hate to re-injure my arm from a heavy set (I like to go heavy when I bench, it seems to work the best for me right now). Not to mention I could probably get a more well rounded physic from incorporating something like incline bench and dips.
I also hear dips and incline bench offer a more practical aspect to strength training, which is what I want. I really have no drive to compete in a PL meet simply for the sake of pushing or pulling the most weight. I weight train to have the most utilizable strength I can. I guess that's one reason I never wear a belt and try to go the extra mile when it comes to ROM. If I can do a 500 lb ATG squat, assuming my core doesn't buckle I could probably do close to a 1000 lb quarter squat, which, in my mind would be a great way to push some heavy **** out of my way.
Finally made it back to the gym...
Incline DB BP
Flat BB BP
225x3 <--shoulders were mad weak and left forearm still needs recovery time
Flat DB Butterfly
These were slow strict and controlled and I got a good stretch.
Stationary biked for 30 minutes HR was averaging 140bpm the entire time. I wanted to jump rope but I forgot to bring it to the gym with me. I am back on the "try to do cardio 5x a week" wagon. I want the cardio to increase my conditioning, not so much loose fat or anything else.
I got complements on the weight i "lost" over the christmas weekend. I weighed in at 271 today, my heaviest these past 4 months has been 276. I do seem smaller when I look in the mirror, so I must have been pretty bloated. Not much muscle mass or strength lost, so I must assume I am recomping nicely.
People looked at me funny in the gym today. The young kids kind of circled around me and did their curls and the old people just looked at me in disgust as I knocked out reps and finally sat up with a look of pain on my face. I must be doing something right, I get reactions for minding my own business lol. Even the resident body builder trainer was eying me up. Hes about 4 inches shorter than me and has the bone structure of a woman yet he is thick as f00k. I have never had a lifting competition with him, but I have noticed my form is better on every exercise I do that he does and I lift more every time I see him doing something I do. Also manly looking resident female bodybuilder keeps smiling at me whenever I walk by. I wish she were hot, not married, and hadn't bore any children.
Well thats my day...back day tomorrow. No deads, but I will do some good mornings. Gunna jump rope tomorrow too. weeeeeeeeeeee