Rinse - Repeat

[Off Road]

Are you pyramiding up and then back down?

[Cards]

Are you pyramiding up and then back down?

Negative, did some warm ups, a few singles, I wanted 8 of 155, but only managed 5. So I dropped it 10 lbs and did as many sets of 5 that I could. Dropped it again.

Very strong oh work.

Thanks, Bako!

soon enough you'll be mili pressing your BW! Really great numbers for your weight man!

Cannot come soon enough! This weekend will be 90s on db for hopefully 2+. I have to get that initial rep first, it's a bitch.

[Cards]

ME lower:

Box Squat:
135x5
225x5
275x2
315x1
335x1
365x1
--lowered the box
385x1

Leg Curl/Leg Extension:
50x5 / 50x5
70x5 / 90x5
90x5 / 130x5
110x5 / 170x5

Abs:
Incline situps: 2x20
Wood Chop: 3x8

--

Eh, getting better. 385 was strong, I know I've done more, but since being in golds this was good. So, i'll take it.

Edit:

I've been reading a lot more of the pro journals and seeing that abs are trained on a regular basis. I know most pros preach abs every time you train, so who am I to argue. I think leg curls have been helping my hams. This are going well.

weight: 189 - I would say when all is said and done I'm 189. I've been up to 193 recently, but I believe it's all water and bloat from carbs.

[Bako Lifter]

190s? Damn dude, I think your bulk is one of the best I've ever seen. Not many people can actually keep it up year after year. I remember when you first joined wbb lol. And you did it without bako shakes! Hahaha.

[Cards]

190s? Damn dude, I think your bulk is one of the best I've ever seen. Not many people can actually keep it up year after year. I remember when you first joined wbb lol. And you did it without bako shakes! Hahaha.

Bako,

I appreciate that comment! It's been a long process over the past 4 to 5 years, but in with all the ups and downs, I've always ended up progressing year to year.

[Cards]

ME Upper:

Seated DB OH Press:
40x8
45x8
55x8
65x8
-
75x2
85x2
90x2 (PR rep+1)

Incline Smith:
135x8
135x8
135x8
135x8
135x8

Lat Pulldown:
60x8
80x8
100x8
110x8
120x8

DB Row:
90x8
90x8

EZ Bar Curls/1 Arm Push Down:
75x5 / 20x8
75x5 / 20x8
75x5 / 20x8

The second rep on the 90s was the ugliest, slowest grind, but I did it.

[fooz]

atta boy!! nice 90lb rep pr! props to you my man

[Cards]

atta boy!! nice 90lb rep pr! props to you my man

Thanks buddy chest is about the only thing i look forward too these days.

[Cards]

lower:

Squats:
135x10
135x5
225x5
275x3
295x3
315x1
315x1
315x1

Leg Press:
1ppsx10
1ppsx10
1ppsx10
1ppsx10

Leg Extension:
90x8
90x8
110x8
110x8

Cardio:
20 min


Eh took it easy today, really got a good stretch with the leg press. Wasn't feeling it.

[Cards]

gf and me

[Off Road]

Cute girl.
I wouldn't worry too much about the motivation. You had a serious run there for a while. After that your body just needs some 'coasting' time. It'll come back. Still, a very good session.

[fooz]

good lookin' girl my man. you got some big arms on ya... how big nowadays?

[Cards]

188 this morning with shoes

[fooz]

i mean how many inches is the arm lol

[Bako Lifter]

Where do I buy tickets?

[Cards]

Cute girl.
I wouldn't worry too much about the motivation. You had a serious run there for a while. After that your body just needs some 'coasting' time. It'll come back. Still, a very good session.

You're definitely right and I think I've came up with a plan!

i mean how many inches is the arm lol

Ah! haha, I honestly have never measured, I don't think it crossed my mind. They look small in real life, that's just a generous picture!

Where do I buy tickets?

no no no, they're much smaller than the picture shows. I think it was just decent lighting.

[Cards]

Upper:

HS incline:
1ppsx10
1ppsx10
1ppsx10
1ppsx10
1ppsx10
1ppsx10
1ppsx10
1ppsx10

DB Row:
70x10
70x10
70x10
70x10
70x10

Done

[Cards]

Incline Bench:
95x8
135x5
155x5
185x3
205x1
215x1
225x1
-
135x16

Seated OH DB:
70x7
75x5
70x5

Decline:
135x12
135x12
135x12

back and legs tomorrow

[thecityalive]

I like the numbers on the IBP!

[Cards]

Thanks!

DE:

Squats to box, but did not unload:
135x3
135x3
135x3
135x3
135x3
135x3
135x3
135x3

Lying Leg Curl:
50x8
70x8
90x8

--

HS Incline: per side
55x10
55x10
55x10
55x10

DB Row:
80x8
80x8
80x8

[Cards]

ME lower:

Box Squat:
WU
135x5
225x5
275x2
315x2
335x2
365x2
385x1
405x1
- lowered the box-
315x5

GMs:
135x8
135x8
135x8

Leg Extension:
110x5
130x5
150x5
170x5
190x5

Today felt good, first time in a while I've had 405 on my back. I'll be lowering the box over the next few weeks. GMs will be a normal part of my routine now.

[Cards]

Upper

Seated DB OH press:
45x2
60x2
70x2
80x2
82x2
--
80x3
80x3
80x3
80x3
80x5

Bench:
95x10
95x10
95x10
95x10
95x10

Seated Row:
100x12
120x12
80x20

Tri Pushdown:
50x20

[thecityalive]

Question: I know it says your goals are 495 - 315 - 495/ but what are your actual lifts?

[Cards]

465 deadlift, 395 regular squat (435 parallel box squat), 280 bench

I don't really bench much anymore, but i'm working back into the groove.

[thecityalive]

Yeah, you're right, I am catching up to ya. I'm sure your bench will rocket up again once u get back into said groove.