Rinse - Repeat

[Cards]

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

Scheduled delivery is Tuesday, did the blue raspberry or whatever it's called.

our routines are remarkably similar in order and exercise selection

pretty strong deads here too. solid stuff

I have the hamstrings of a 5 year old girl, it's pretty embarrassing.

--

Went to SkyZone last night, it's basically an indoor trampoline park then went out drinking on top of a heavy lower body day... I was very very very tired and warn out today.

Me upper turned recovery:

Bench:
135x5
135x5
155x3
185x1
205x1 - pain so I stopped

Pin Press:
135x6
135x6
135x6
135x6

HS chest:
25lbs (perside)x10
25lbs (perside)x10
25lbs (perside)x10
25lbs (perside)x10
25lbs (perside)x10
25lbs (perside)x10
25lbs (perside)x10
25lbs (perside)x10




Use this as a recovery day and really get some blood flowing to my left should/peck area. Sat in the sauna for 10 minutes with a physical therapy tool, looks like brass knuckles to really kneed out the muscles, worked on some deep tissue. Back up to 185 in weight

[f=ma]

you should do heavy drinking THEN goto the trampoline park.

double bounce vomit combo

[Cards]

you should do heavy drinking THEN goto the trampoline park.

double bounce vomit combo

I'll have to flask it up next time as they dont serve beer.


DE lower:

Box + Light Bands: 55% (385)
205x2
205x2
205x2
205x2
205x2
205x2

Speed Deads - Conv. 50% (450)
225x1
225x1
225x1
225x1
225x1
225x1
225x1
225x1

GHR on lat machine:
x8
x8
x8


Still worn out from saturday and on limited time.

RESULTS arrived today, i'll be starting that tonight.

[Cards]

DE upper:

Bench + Monste Mini:
45x3
45x3
45x3
--
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
65x3
--
85x3
85x3
85x3
--
105x3
105x3
105x3
--
135x3
135x3
--removed weight - kept bands
Barx10
Barx10
Barx10
Barx10


Lat Pulldown:
60x12
60x12
60x12

Front and Lat raises:
10x10 / 15x12
10x10 / 15x12
10x10 / 15x12


Definitley getting sick, took it easy today. Shoulder/Pec area felt good today, really got some blood flowing to it. First experience with result, I realy enjoy the flavor. I mix 1 scoop in the morning with 24 oz of water and 1 scoop after the gym with 24 oz of water.

Hoping to be over this little cold by Saturday.

[chevelle2291]

385x1 box squat the other day is SOLID.

[ZenMonkey]

Yea, I agree on that 385 box squat... really really strong stuff man. Keep up all the good work!

[Cards]

Yea, I agree on that 385 box squat... really really strong stuff man. Keep up all the good work!

Oh shit, you back? It's been a while!

[ZenMonkey]

Oh shit, you back? It's been a while!

Not really, just wanted to stop by and say hey. I began doing yoga as a recovery for lifting and just liked it so much I stuck with it and dropped lifting all together. I actually teach some yoga as well. But it shows your diligence with lifting... very very strong numbers man. Very strong.

[Cards]

GMs:
135x2
185x2
225x2
245x2

ATG high bar squats - pause at bottom
135x8
135x8
135x8
135x8

GHR:
x5
x5
x5

Went moderate intensity today. I'm just getting over head cold, so I didn't want to make it worse. 245 was heavy, but I could have gotten another 25-50 lbs had I kept working my way up, but again didn't want to put too much stress on my body.

ATG squat were light, but to really focus on pushing the knees out. I have a tight left...hip/hamstring/adductor/abductor...one of those and could really feel it stretching with the pause in the hole.

GHR's get getting better, maybe another week or two and I should be able to do one unassisted.

[chevelle2291]

May need to try those paused squats for stretching.


What's your depth like on the GMs? You go to parallel?

[Cards]

i try my best to go to parallel, I can't do it straight legged so there's a slight bend.

[Cards]

ME upper:

Standing Military:
95x2
115x2
135x2
145x1
155x1
165x1
175x1

Bench:
135x8
135x8
135x8
135x8
155x8

Corner T-Bar Row:
100+barx12
100+barx12
100+barx12

Dips:
bwx8
bwx8
bwx8

Pullups:
bwx5
bwx5
bwx5
bwx5
bwx5

Curls/Font Raise/Side Raises:
x8 /10x12/20x10
x8 /10x12/20x10
x8 /10x12/20x10

Band Pull Apart:
x20
x20
x20
x20
x20

[Cards]

DE lower:

Box Squat - below parallel + light bands:
225x2
225x2
225x2
225x2
225x2
225x2
225x2
225x2

Deadlifts:
245x1
245x1
245x1
245x1
--change stance
245x1
245x1
245x1
245x1


Limited time, felt good.

[thecityalive]

from reg to sumo?

[Coke]

Nice job throughout, steadily keeping it on track!

[Cards]

Nice job throughout, steadily keeping it on track!

Thank you, sir!

from reg to sumo?

yes

---

DE Upper:

Bench + Monster Mini:
WU
115x3
115x3
115x3
115x3
115x3
115x3
115x3
115x3
115x3

Pullups:
bwx8
bwx8
bwx8

Assisted Dips:
x50

Lat Raises/band Pull Apart:
a lot / x15
a lot / x15
a lot / x15

less pain in the beginning, after WU felt pretty good. Really been mashing my left pec/shoulder/bi/tri and it seems to be paying off.

[Cards]

Extra Day/Recovery;

HS chest press machine:
bar x 100

HS Incline Press:
20lbs x 25
20lbs x 25
20lbs x 25
20lbs x 25

Band Pull Apart:
x25
x25
x25
x25

Side raises/DB OH press
10x20/10x20
10x20/10x20

reverse hyper:
x15
x15

Tredmill: 10 min
Foam Rolling
Sauna: 10 min

[Cards]

ME lower:

Sumo Deadlift
135x3
225x3
315x1
365x1
405x1
440x1
475x1 - PR +10lbs (last PR on 07-18-2011)

GHR
bwx8
bwx8
bwx8

Leg Press
1ppsx10
1ppsx10
1ppsx10

Kettle Bell Lunges (total weight/each leg)
32kgx10
32kgx10
32kgx10

Abbs
x15
x15
x15


Good day, it's now been 9 months since I've set a PR on deadlift. In those 9 months I injured my quad, my hamstring, took a 3 month break, and lost 13 lbs, but came back stronger and at a lower weight (185).

I got my first BW GHR raise today as well, the rest where assisted in some form, but it's exciting to see the progress. Box squats next Saturday.

[chevelle2291]

nice PR man!

[thecityalive]

been a long time coming dude. Congrats on breaking a personal record!

[Bako Lifter]

Bout time dude! Keep it goin!

[Cards]

Bout time dude! Keep it goin!

Thank you, sir!

been a long time coming dude. Congrats on breaking a personal record!

Thanks man, your journal definitely has been a big motivator.

nice PR man!

Thanks, Chevy!

[Cards]

ME Upper:

Bench + Monster Mini
WU
135x2
155x1
175x1
185x1

DB Skull Crusher/DB press
30x10 / 30x10
30x10 / 30x10
30x10 / 30x10

Pullups/Dips
BWx10/BWx12
BWx10/BWx12

Band Pull Apart
x20
x20
x20

Kettle Bell Floor Press
4kg x 50
4kg x 50

Sauna 10 min

Left side felt good today, but after benching it was a little tender. Pullups felt strong, did two sets of 50 at the end to really get some blood flowing

[Coke]

Good day indeed with the deads, and the following day as well man.

[Alex.V]

Moving more weight while carrying around less. Nice!