Invain wants to be heyoooge...

[Coke]

Benching and dips are great bro.

[Invain]

Thanks mang.

[Invain]

Legs

Mid Box Squat
WU
405 x 5
425 x 2
435 x 1
445 x 1
460 x phail (hit the safety bars)
405 x 4
405 x 3
405 x 3

Front Squats
275 x 5

Calf Raise
5 plates x 12
5p + 35 x 8
5p + 35 x 8
5 plates x 20

Energy was pitiful today. Was shooting for 275 x 10 on front squats, didn't even come close lol. I'm about as flat as I've ever been right now, need to go crazy on my refeed on Sunday. I think I'm gonna start adding in more carbs after Jan. 1st. Seeing pretty big differences week to week now that I'm close to sub 10%, hoping to hit maybe 8% by Christmas.

[Coke]

Leg day is ace, nice job overall.

[cphafner]

I'm surprised I haven't been in here before. Strong box squats. Lovin the heavy dips.

[Invain]

Thanks guys.

[Invain]

Shoulders, Light Chest

Push Press
WU
185 x 3
225 x 2
245 x 1
255 x 1
265 x 1
275 x fail

Dumbbell Bench
55 x 12
90 x 10
90 x 10

Seated Face Pulls
100 x 10
150 x 5
180 x 5
200 x 5
220 x 3

Standing Cable Fly
110 x 10
130 x 5
140 x 5
150 x 5

Seated Calf Raise
5 plates x 12
5 plates x 12
5 plates x 12

Real happy with this workout considering I drank 3/4 of a fifth of gin Friday night. Pretty much didn't move from the couch all day Saturday, lol. 265 push-press went up really nice. Had some nice quad striations today, legs are finally starting to get leeeeaaaan.

[Invain]

Back and Bi's

Shrugs
315 x 10
405 x 10
495 x 5
545 x 5
495 x 10

Wide Grip Pull-ups
Bw + 45 x 5
Bw + 45 x 5
Bw + 45 x 5
Bw + 45 x 5

Banded Deadlift (tension down and away)
225 x 5
315 x 5
405 x 5
315 x 5

Barbell Curls
95 x 10
115 x 10
95 x 10

Seated Hammer Curls
45 x 8
45 x 8
45 x 8

Felt great today, energy was awesome. Tried a new variation of banded deads and I really liked them. Wrapped the bands around the front pillars of the squat rack at the very bottom. With the bar on the outside of the rack, you can just roll back until you have as much tension as you want. Bands are pulling slightly downward and there's also tension away from you, towards the rack, forcing you to pull the bar back towards your body with your hips. I could feel a big difference since it pretty much forces you to keep good form. If not you either won't get the weight up, or the tension will make you fall over fowards lol.

[Coke]

Damn good pull session man.

[jed]

Very nice stuff the past few workouts here, mate. Glad to hear about the striations, that is always great!

[Invain]

Thanks brahs. I hold a lot of fat on my legs so the fact that they're finally leaning up means I'm almost done cutting. Feels like I've been dieting forever now.

[Invain]

Thanks Slim.

Chest and Tri's

2 Board Bench
WU
315 x 3
335 x 2
355 x 1
365 x 1
365 x 1
315 x 3

Dips
Bw + 45 x 5
Bw + 90 x 5
Bw + 135 x 5
Bw + 135 x 5
Bw + 90 x 8

Floor Press
225 x 5
275 x 3

I dunno what's going on but my shoulders were really sore today, enough that it was throwing off my form on bench big time. Floor press probably wasn't a good idea at the end of my workout, felt a pain in my left shoulder on the 275 set and just quit after that. Not sure if it's rotator cuff related, feels like it's towards the front of the delt, deep in by the shoulder joint. So pissed off, my elbow is finally feeling normal and now this.

[Coke]

Fine effort despite whatever is going on with your shoulder bro.

[Invain]

Legs

Back Squat PL Stance
WU
315 x 5
365 x 3
405 x 2
435 x 1
435 x 1
365 x 3

Wiiiiiiide Stance Squats
315 x 5
315 x 5

Good Mornings
135 x 10
225 x 5
275 x 5
225 x 10

Front Squat
275 x 5
245 x 10

Form still sucks on squats, I just can't get my ass to sit back. Threw in some wider than normal squats to hit my hips/hams more, I know ham strength is my limiting factor right now.

[Coke]

Haven't seen much direct ham work in here like the stiff leg deads or leg curls, these will help round out your training man.

Messing with big numbers on your squats and GMs.

[Invain]

Yeah Coke, plan is to start blasting my hams weekly.

[Invain]

Shoulders, random ****

Military Press
WU
135 x 10
155 x 5
165 x 5

Seated Face Pull
150 x 10
180 x 5
200 x 5

Cable Lateral Raise
50 x 10
50 x 10
50 x 10

Standing Cable Fly
100 x 10
130 x 10
150 x 5
120 x 10

Standing Calf Raise
300 x 10
300 x 10
300 x 10

Didn't really push it very hard today, shoulders were still sore for some reason.

[Coke]

Solid workout overall dude.

[Invain]

Thanks Coke!

Back and Bi's

Sumo Rack Pulls (lowest pin)
405 x 5
495 x 1
505 x 1
515 x 1
535 x 1

Shrugs
405 x 10
495 x 5
555 x 5
495 x 10

Lat Pulldowns
200 x 5
250 x 8

Pullups
Bw x 10
Bw x 10

Barbell Curls
95 x 10
115 x 8
115 x 6
95 x 12

Seated Hammer Curls
45 x 10
40 x 10
40 x 10

Was gonna do some heavy rack pulls today but I set the bar too low so I tried some sumo pulls instead. Actually felt pretty good, might start throwing those into my leg days to hit my hips.

Ended up getting to the gym an hour late which threw some stuff off. Was on my way there and my car starts sputtering. I look down at the gas gauge and the light wasn't on but the needle was pretty damn low so I figured I'd run over to a gas station just in case. 1 block away from the gas station my car stalls out, right at a stop light, at a very busy intersection. Ended up calling the cops, officer showed up about 15 minutes later and watched my car while I ran down the street and bought a gas can and some gas. Wtf kinda luck is that, 1 block away, lmao.

[Coke]

**** happens, don't it, lol...the workout is very nice guy.

[Invain]

Yeah yesterday was not a good day. Forgot to mention I almost **** my pants once I got to the gym. I always get insane gas the day after my refeeds; as I'm taking a piss in the gym bathroom I let one rip and immediately thought "oh **** that was not a normal fart". Good thing I went into a stall and checked, lmao. Could have been a veeeeeerrrrry bad workout session.

[borracho]

1 block away from the gas station my car stalls out, right at a stop light, at a very busy intersection.

Similar thing happened to me a few months back except I was on the interstate doing about 95mph and I was about 1.25 miles away from the gas station. Luckily I was able to coast into the station bay though the first one I came to was out of order so I had to push it 15 ft to the next..

Anyway..nice journal.

[cphafner]

Yeah yesterday was not a good day. Forgot to mention I almost **** my pants once I got to the gym. I always get insane gas the day after my refeeds; as I'm taking a piss in the gym bathroom I let one rip and immediately thought "oh **** that was not a normal fart". Good thing I went into a stall and checked, lmao. Could have been a veeeeeerrrrry bad workout session.

Ha. Good stuff. Moving some good weight in here.

[Invain]

Thanks guys.

Chest and Tri's

Bench
WU
~ 2 board ~
335 x 3
355 x 2
370 x 1
380 x fail
~ No Board~
315 x 2
275 x 5

Dips
Bw + 90 x 5
Bw + 135 x 5
Bw + 90 x 10

Tricep Pushdowns
150 x 10
150 x 15

Not too bad today, overall strength is there but I gas so ****ing fast with no carbs it's almost hard to get enough work in. Shoulders are feeling better, although lots of other **** is still sore.

[jed]

Great work as of late, dudely. Funny about the flatulence :P