thecityalive is dead meat

[thecityalive]

Week off/ deload feels great...can't wait for next week!

[Coke]

I am considering purchasing an Inzer Forever belt (either the 10mm or the 13mm). My question is: would it matter which thickness I go for? I feel like 3mm difference isn't that much.

I went with the 13mm black lever belt, I do love mine, had it for years.

[BallsWideDeep]

Week off/ deload feels great...can't wait for next week!

What route are you taking for de-loading? Not touching weights, very light weights, mobility work? What did you choose? Enjoy your break, man.

[thecityalive]

Back. Gonna reacclimate and restart next week. Just got my shipment in of Results and Nitrean+ so this shall be good.

[thecityalive]

I have been feeling like absolute shit this week. Allergies/sick + left ankle bugging me. Damn it. I feel so ready to go right now.

[BallsWideDeep]

In my limited experience, the two times I started feeling sick and then lifted, I got severely ill. I've seldom been sick in the last few years, and I got sick twice last winter. Heavy lifting no doubt requires some of your immune system's capabilities.

If you think it is at all possible that it is viral, rather than allergy, I'd chill out another couple days. I've even seen some people advocate "strategic de-conditioning", and suggest more than one week of deload is needed. Either way, I hope you get feeling better, man.

Hahah, my left ankle is fucked too. I broke my left ankle stepping out of a building during a mortar alarm. It has slowly gotten better over the past year or so, but it definitely still bugs me time to time.

[thecityalive]

I lifted today just to get a good sweat in. The coffee I had before sure as hell made me feel better.

Weight: 177.6 (meh)

Threw up 3x8 close bench for 155
High pull for 155 4x6
SHELC 3x8
Hypers +25 4x8
Cable crunches with rope grip @ 90, 100, 100
BW Dips 4x8

Light shit to get me going, had a little sweat in... Hopefully this passes by next week...can't wait to get my RESULTS started for the weekend for monday. Nitrean+ still needs to be cracked...I just finished my tub of Nitrean Chocolate. Hopefully the taste is different/better.

Oh well... I will start loading RESULTS tomorrow

[thecityalive]

WEEK 8

Day 1


Weight 178.6
Warm-up: Box jumps, dynamic stretching, and foam rolling

Deadlift (225x10 to warm up)

• 365x6
• 385x6
• 385x6
• 365x6
• 315x6

Bulgarian Lunge

• 110x8
• 160x8
• 160x8
• 160x8

Romanian Deadlift

• 205x8
• 205x8
• 205x8

BB Hack Squat

• 225x15
• 225x15
• 225x15

Calves 4x10 @ 100, 110, 110, 110 (will be ramping this up next week)



I AM INHALING FOOD RIGHT NOW! OM NOM NOM NOM NOM NOM!

[greemah]

Nice work on the deads lots of sets

[fooz]

You've got some pretty good ass deads for your weight! Nice workout.

[thecityalive]

Nice work on the deads lots of sets

Thanks! By the time I finish that last set, I briefly get happy then realize I have BB Bulgarian Squats to do. GAAAH!

You've got some pretty good ass deads for your weight! Nice workout.

My next goal is 500 lbs. I hit 405 for a 1RM a while ago (there's a video in the video section). I will let time decide when that happens.

[Cards]

awesome deadlifts, I don't know if you said it, but are you using your new belt?

[thecityalive]

WEEK 8

Day 2

Incline BB Press

• 175x6
• 195x6 <---------[PR]
• 185x6
• 175x6
• 155x6 <---see below

Neutral Grip Pullups

• BWx6
• BWx6
• BWx6
• BWx6

Neutral DB Press

• 60x8
• 70x8
• 70x8
• 60x8

Push Press

• 95x8
• 95x8
• 95x8
• 95x8

Bent-Over lateral raises

• 20x8
• 20x8
• 20x8
• 20x8

EZ Bar curls

• 70x6
• 90x6
• 90x6
• 90x6

Single arm preacher (each arm)

• 25x25
• 25x25

Russian BB twist
3x16@ 45BB+10

awesome deadlifts, I don't know if you said it, but are you using your new belt?

I literally placed the order Monday night. I was in such a rush with getting orientation training for my orientation leaders, my mind just wasn't there for a week or two. Sadly, I still had doubts/ questions about which one to get. I decided given my body type, I went with a 10mm Inzer Forever 2-prong belt. Yesterday was beltless. Woot. Excited for it to come in.

Commenting on my workout today: I worked out in my university gym. Let me tell you, I can appreciate a hole in the wall gym, but I forgot how much of a shit hole some of the stuff is there. DBs are bent (thankfully none that I used), no safety pins on the incline press (almost died with the fatigue set in at 155, luckily some one spotted me last sec), ru.......you get the picture. I do miss, however, ladies to look at after my work outs/ cool downs. YEAH. I love college.

PR on IBB @ 195x6. Felt like "just doing it" and well, did it.

[thecityalive]

Considering just buying a pair of Chucks to work out in. I some times use my Chucks for walkin' about in the gym, but I feel those would get nasty after a while. That or just a fresh pair for Civ life/ or PF Flyers. Whatevs...tomorrow is front squat day.

I have been considering having a day where I just back squat to see how much I can do. I had a lot of thoughts about my routine and think I will stick to a wide sumo stance for hip/glute development. I love standard deadlifts n all, but if I'm not gonna sumo/work my hips/glutes as much with a standard stance, I might as well go back.

Thoughts?

[Cards]

you're improving every sessions, keep doing what you're doing.

[thecityalive]

WEEK 8

Day 3

Weight 180.4

Box Jump 5x3 <*>

Front Squat (135 warmup)

• 205x6
• 225x6
• 225x6
• 225x6
• 205x6

Reverse DB Lunge

• 120x8
• 120x8
• 120x8
• 120x8

Weighted Jump Squats

• 70x10
• 70x10
• 70x10

SHELC 3x8

Arm bike 6, 1-minute rounds

Seated Calf Raises

• 110x10
• 110x10
• 110x10
• 110x10

So Tuesdays and Thursdays I am now in my gym at Eastern Michigan University. I LOVE squatting there. We actually have a decent squat rack instead of these dumb angled pins.

I do, however, need to measure the LEDGE (yes ledge) I used for box jumps today. No one had a measuring tape around, so I'll have to bring one in myself. Meh. Didn't tackle the weight I did before I took a two week break, but I feel for having taken said break, I am on point with what I am moving.

I had a slightly higher than 4" step I was using for my Reverse Elevated DB lunges, so I took the top of an old flat bench off and placed it where my knee should hit and figured it out.

Oh and it felt amazing to go ATG on my front squats than the guy next to me quarter squatting 405+. Someone came up to me after my squat session and asked for pointers. Also saw an old school friend/ workout buddy of mine and according to him, I've grown since he last saw me before the summer...always good to hear.

Today was a good day.

[thecityalive]

WEEK 8

Day 4

Weight 182.2


1-Board Press (135x6 warm-up)

• 205x3
• 215x3
• 215x3
• 210x3
• 210x3
• 210x3

T-Bar Row

• 115x6
• 115x6
• 115x6
• 125x6
• 100x6

Weighted Dips

• +45x8
• +45x8
• +45x8
• +35x8

High Pull

• 115x6
• 115x6
• 135x6
• 135x6

Overhead DB Press

• 40x8
• 45x8
• 50x8
• 55x8

Ring Push-Ups (to failure)

• 15/13/6

Weighted Pull-Ups

• +20x8
• +15x8
• +10x8

Barbell Rollouts

• 3x10 @30# barbell

[thecityalive]

WEEK 9

Day 1


Weight 180.0
Warm-up: Broad Jumps, dynamic stretching, and foam rolling

Deadlift (225x6 to warm up)

• 365x6
• 385x6
• 385x6
• 365x6
• 335x6

Bulgarian Lunge

• 135x8
• 160x8
• 180x8
• 160x8

Romanian Deadlift

• 205x8
• 205x8
• 205x8

BB Hack Squat (increase next week)

• 225x15
• 225x15
• 225x15

Seated Calves 4x10 @ 115, 115, 135, 135



My Inzer Forever belt came in the mail today after my workout. I will probably spend this week working it in or something. Anyone have any tips breaking it in?

Was kinda upset with my deadlifts today as I basically hit the same weight as last week, but added 20# to my last set. Meh. I can def go harder on hack squats -Today hack squats felt felt amazing. Gym was hot as hell at University, so I basically lifted in my compression shorts and a cut off...LOL

The University gym invested in some brand new bars. The grip is GNARLY. Black bars with a grip that will make any man's hands manlier. Good lord. I loved these today deadlifting. SOOO much grip. I had to ease off the chalk a bit lol.

[thecityalive]

WEEK 9

Day 2
Weight: 181.9


Incline BB Press

• 175x6
• 185x6
• 185x6
• 185x6
• 175x6

Neutral Grip Pullups

• BWx6
• BWx6
• BWx6
• BWx6

Neutral DB Press

• 60x8
• 70x8
• 75x8 <-----------[ PR ]
• 70x8

Push Press

• 95x8
• 115x8
• 115x8
• 95x8

Bent-Over lateral raises

• 20x8
• 20x8
• 20x8
• 20x8

EZ Bar curls

• 70x6
• 90x6
• 90x6
• 100x6

Single arm preacher (each arm)

• 35x25
• 35x25

Russian BB twist
3x16@ 45BB+10


Solid day. NDBP going up to 75/arm felt nice.

[thecityalive]

WEEK 9

Day 3

Weight 180.9

Box Jump 5x3 <*>

Front Squat (135 warmup)

• 205x6
• 225x6
• 235x6
• 225x6
• 225x6

Reverse DB Lunge

• 120x8
• 120x8
• 120x8
• 120x8

Weighted Sumo Jump Squats

• 70x10
• 70x10
• 70x10

SHELC 3x8

Spinning bike 6, 1-minute rounds

Seated Calf Raises

• 140x10
• 140x10
• 140x10
• 140x10

Used my Inzer Belt today. The support felt amazing. I am very glad I didn't piss $30 down the drain and get some silly belt from MC Sports. I Rocked the ALN shirt and people started asking questions. Took a look at my quads and noticed them lookin heeeeyyyyyoooooooooggge! I feel like I am making progress. Front squats are going up. 235 wasn't as hard like the first time I repped it weeks ago. If I had more in the tank to do 225 for a last set, I prolly could have added another 20# to that PR match.

That and I had a lovely lunch date with my lady friend of mine, so today was a good day.

[thecityalive]

BIG BENCH PR....HAD TO SAY SOMETHING WHILE I'M STILL AT THE GYM.

UPDATE TO COME!

[thecityalive]

WEEK 9

Day 4

Weight 181.6


Bench Press (135x6 warm-up)

• 205x3
• 230x3
• 250x 1RM <---- [ PR ]
• 240x2
• 225x3
• 225x3

T-Bar Row

• 115x6
• 135x6
• 135x6
• 135x6
• 145x6

Weighted Dips

• +45x8
• +45x8
• +45x8
• +45x8

High Pull

• 110x6
• 130x6
• 130x6
• 130x6

Overhead DB Press

• 45x8
• 50x8
• 55x8
• 55x8

Ring Push-Ups (to failure)

• 15/10/13

Weighted Pull-Ups

• +25x8
• +20x8
• +15x8

Barbell Rollouts

• 3x10 @40# barbell

Today I just decided to move shit. My spotter said I just zoned out and pushed. After I maxed, I backed off as my ascent was kinda slow. I hit 230x3 which is a PR of its own, easily. Perhaps I was a bit over zealous with 250 but I got it. The following set was kinda fail as...(enter excuse here). The sequential sets after that were just strong and didn't feel hard at all.

The post above was basically when I hit that. Real damn excited for next week. Might dial it down to get my full clusters in and own the sets.

[Coke]

Nice job throughout Rob!

[Cards]

awesome progress and congratz on the bench PR! You'll be flying past me in no time.

[thecityalive]

Nice job throughout Rob!

Thanks, Coke!

awesome progress and congratz on the bench PR! You'll be flying past me in no time.

Ha, if no time means a year or two then MAYBE. LOL. Thanks!