Rinse - Repeat

[Cards]

DE Lower:

Box Squat + Monster Mini:
245x2
245x2
245x2
245x2
245x2
245x2
245x2
245x2

Ultra Wide Sumo:
225x8
275x8

[thecityalive]

Nice short little session, eh? I take it you followed suit with a similar MM set up for your lower? Good shit mayne.

[Cards]

Nice short little session, eh? I take it you followed suit with a similar MM set up for your lower? Good shit mayne.

Yessir, i'm also trying to follow the percentages of 50,60,70 then reset to 50.

RE/DE Upper:

Chaos Bench + doubled monster Mini:
bar+20lbs+12kg kettle bells x 8
bar+20lbs+12kg kettle bells x 8
bar+20lbs+12kg kettle bells x 8

DE Speed + doubled monster mini:
95x2
95x2
95x2
115x2
115x2
135x2
145x2

some upper back work - there was pain today, but chaos benching helped it....I'm not sure if it's a nerve, weak upper left back, weak bicep, it's fucking annoying though, doesn't hurt any other time than when I bench.

lots of foam rolling on left lat, RC, and pec. Heavy deadlifts on Saturday.

[thecityalive]

Yeah with DE pendulum progression, sometimes I forget the percentages. I just try to outdo what I did previously.

[Cards]

ME lower:

Conventional DL:
135x3
225x3
315x1
365x1
405x0
-- add blocks
405x0

Deload Day ....

RDL:
135x10
135x10
135x10
135x10

GHR on lat pull down machine: (negatives)
x8
x5
x5

Reverse Hyper:
x15
+10x15
+10x15

Abcoaster:
+10x15
+10x15
+10x15

Leg Exten:
150x5

Started as a ME day, but I had no energy...couldnt budge 405, turned into a DE day and focused on some weaknesses. GHR's were the best they've been in a while. I could actually do a legit negative, goal for the future is to be able to do one BW GHR.

[thecityalive]

What happened to your deadlift man? I thought you were right with me in numbers. More importantly, where did you miss?

[Cards]

I normally pull sumo, but decided to pull conventional today to switch things up, but couldn't move the bar off the floor. Really felt low evergy and beat up, I think I went a little hard on DE day and didn't recover/eat to make up for it.

It's all good, I've had a pretty good run so far. I'll resume with sumo DL next weekend.

[Cards]

ME upper:

1 maybe 2 board press:
135x3
155x3
185x3
205x3
225x3
245x1
255x1
265x1
275x1
285x1
295x0

Pullups
bwx8
bwx8
bwx8

db row:
65x8
65x8
65x8

HS press/Lat Pulldown:
1ppsx12 / 50x15
1ppsx12 / 50x15
1ppsx12 / 50x15


Much better day than yesterday

[thecityalive]

Maybe? Did you use a towel or something?

[Cards]

negatory, some plastic thing that was squishy.

DE lower:

Box Squats + Light Bands:
185x3
185x3
185x3
185x3
185x3
185x3

GHR on lat machine - negatives:
bwx5
bwx5
bwx5

Pulldowns:
50x15
50x15
50x15

Laying Leg Curls:
50x5
70x5
90x5
110x5
120x3

Adductors:
80x10
80x10
80x10

[Cards]

DE:

bench+MM:
95x2
95x2
95x2
95x2
95x2
95x2
95x2
95x2
115x2
115x2
115x2
115x2

Behind the neck seated OH Press:
115x8
115x8
115x8
125x3
125x3
125x3

Lat pulldowns:
a lot

Dips:
assisted x 12
assisted x 12

arm/peck wasn't feeling good....kept it light.
Side note, I don't do assisted dips because I can't do BW, I do them because it's much less pain

[Cards]

sumo deads:
135x3
225x3
315x1
365x1
405x1
440x1
480x0 - fuck
460x0 - fuck fuck

RDL:
225x3
245x3
275x3
295x3
315x3

GHR on lat pulldown: negatives
x5
x5
x5
x5
x5

DB lunges - total weight/each leg:
130x5
130x5
130x5

Walking sandbag lunges:
20kgs x 15
20kgs x 15
20kgs x 15

Shrugs machine:
3ppsx8
3ppsx8
3ppsx8


shitty deadlift day - i've lost about 13 lbs in the past 2 months, fun times.

[Cards]

ME upper:

1 board press + light bands:
45x2
65x2
95x2
115x1
125x1
135x1
155x1

Chaos Bench: light bands + 8KG KB:
85+bands+KB x 3
85+bands+KB x 3
85+bands+KB x 3
85+bands+KB x 3

Pullups:
bwx3
6kgsx3
12kgsx3
16kgsx3
--
assisted x 12
assisted x 12

Lat Pulldown/Hammer Strength Row:
50x10 / 1ppsx8
50x10 / 1ppsx8
50x10 / 1ppsx8

Side Lat Raises:
15x10
15x10
15x10

Trap Machine:
1ppsx12
1ppsx12
1ppsx12

CG pushups (easy incline)
x10
x10
x10

[Cards]

Box Squat + Light Bands:
225x2
225x2
225x2
225x2
275x1
275x1
275x1
275x1
- below parallel - really focused on spreading the legs
135x3
135x3
135x3
135x3
135x3

GHR on lat pull down: negatives with assisted up phase
x8
x8
x8

lying leg curl:
70x10
70x10
70x10

Ad & abductors:
80x10 / 80x10
80x10 / 80x10
80x10 / 80x10

GHRs are getting better, much more power in the up phase! Could really feel them working the entire posterior chain.

[Cards]

bench + Monster Mini:
---Pinky on Ring:
115x3
115x3
115x3
----Ring on Ring:
115x3
115x3
115x3
----Middle on Ring:
115x3
115x3
115x3

Pullups:
bwx8
bwx8
bwx8

Pulldowns:
80x10
80x10
80x10

HS chest press:
1ppsx12
1ppsx12
1ppsx12

[started_out_fat]

Hey there

I'm really new to this... i.e. today. It's basically a really cheeky plea for help. One of my good mates (genuinely a mate and not me) has been training for about 5 years now, he was about 120kg at his heaviest and not in great shape. He started to cut about 15 months ago... he has a really strict diet and we see him training out at the gym hardcore but his rule is "abs are made in the kitchen". So on all fronts he works hard ... like all of you here.

Anyway his hard work is starting to pay off, he's just entered this competition to get a bit of a boost on http://physiqueoftheweek.com/week29/ - you can take a look at his progress. It would be really grateful if you have a spare two clicks... he's the first guy there "Eser Ekici" ... if you're impressed, please help out and just "like" below his name. If not impressed, don't like, but it would be good to get some motivation and wanna see his face if he surprises us all and wins this thing!

Thanks for reading!

[Cards]

bah, how did I get the troll.

[Alex.V]

Maybe he saw "spreading the legs" in your earlier update and figured it was a spam-friendly journal. Maybe.

[thecityalive]

Really digging the set up, Cards. Good work.

[Cards]

Maybe he saw "spreading the legs" in your earlier update and figured it was a spam-friendly journal. Maybe.

Spam friendly, not so much. Cheap date that puts out, more than likely.

Really digging the set up, Cards. Good work.

Gracias sir

--

Ordered my first tub of results today, very excited.

[thecityalive]

First tub, ever? The stuff is amazing. You will love it.

[Cards]

Yes, first tub. I'm excited not only for results, but I haven't taken creatine in years.

Recovery/weakness day:

Back:
Latpull downs
band pullaparts
1 armed lat pulldowns
1 armed cable row
Shrugs

arms/delts/abs:
Band pushdowns
lat raises
negative curls
abs

foam rolling, lots and lots of foam rolling.

[Cards]

ME Lower:
Box Squat - touch and go:
135x8
135x8
185x5
225x2
275x1
315x1
345x1
365x1
385x1

Walking KB Lunges:
32kgsx16
32kgsx16
32kgsx16

GHR on Lat:
x5
x5
x5

Abb Crunchs:
bwx25
+4x15
+4x15

Lying Leg Curl:
50x12
50x12
50x12

[thecityalive]

Digging the numbers on the box. what flavor of results did you get....first impressions?

[f=ma]

our routines are remarkably similar in order and exercise selection

pretty strong deads here too. solid stuff