new log, wpf 2017

[psych]

Did shoulders
local workout at apartment gym
gf had spin class and figure practice so i'm watchin the dog.

side flys 15dbx20 25dbx20 35db 4x15
front raise and hold for 3 seconds 10db 4x12-15
face pulls with lat bar 3 second holds 50

Alot of people ask me why the holds when i do shoulders. Well if you look at the Russian lifters no one has rotator cuff problems. THE REASON IS.............................people bench like retarded bodybuilders. Keep your elbows tucked! You dont do push ups like that why the fuck would you bench with your elbows out. The holds build up the muscles in the upper back and endurance in the delts to hold good form with heavy fuckin weight.

Keep it classy

 

[psych]

deadlift with beam bar. 315 plus orange band 3x5
it was easy but i had my ass sweating

lat pulldown 200 4x5
row and hold on tbar 225 4x12-15
low row machine 90 5x10
leg press at deadlift height 200 4x15
grip work.....

I'm eating whoppers from the king and got a subway for later! Still getting lean and big, take a note Concrete!!!!

 

[psych]

got the flu and fucked up from heavy back day....abs really sore

 

[Concreteguy]

You too? Don't it suck being sick............

 

[psych]

you too? Don't it suck being sick............

preach!!!

 

[psych]

Ok so I'm at work and feel wayyyy better. Yesterday was a 24hr bug and being super sore from going heavy with no belt. My abs were killing me and swollen. Luckily I know a few tips to get around it. I went home and got about 10hrs of sleep. Now chillin at5 work and waiting to go to parents house for dinner.

Merry Christmas everyone!!!

 

[psych]

Bench day
bench 385 5x5
Incline swiss bar 275 3x10 mid grip prone
swiss close grip 225 3x10
cable station flys 40 4x20 pinch and hold for a second on each rep

Got a awesome lifter getting a program ready for me to start the 1st and ready for state and then nationals. Looking into maybe trying to do a shred diet see how far i can go LOL. Seriously though...

 

[psych]

side flys 15dbx20 25dbx20 35db 4x15
front raise and hold for 3 seconds 10db 1x15, 15db 2x15, 20db 3x10-12
face pulls with lat bar 3 second holds 50 5x12-15
Start new program monday the 1st!!!!

I got a new coach and my program will follow a westside template. Luckily I know alot of big name guys at my gym so I got hooked up with a legit lifter who competes alot and follows close to my progress so each week will get tailored.

 

[psych]

I did some lat work, but i ate once today. TMRW IS my last normal workout, starting monday i start training TRAINING!!!

 

[psych]

yep

 

[Concreteguy]

Any pics? Wondering how your looking?

 

[psych]

Any pics? Wondering how your looking?

wrong sport bro.....
I got some pics in my old logs and vip section. But I never really train for aesthetics

 

[Concreteguy]

That's cool. I read this stuff and start wondering.............. Reading the numbers your moving and I can only imagine.......

 

[pesty4077]

Nice log brother. I want to share two guys I know personally. When I started training up in Wilkes Barre early 1980, I met a guy name John Kuc. John helped me with my squat and deadlift technique a few times. John was a very humble guy and always was a straight up shooter. It really never sank in too me later, what a honor that was.

I moved out to Bakersfield mid 90s and ran into another guy who own a fitness store. That was Ken Wheeler. Another great guy who I bought supplements off on a regular bases. I haven't talked to him in while, been busy, but I should stop in his store to say Hi. He moved it across town.

 

[psych]

Nice USPA!

Die bench orange band 130+ to 225 bench 8x3 (335) 1 minute breaks, took 90seconds LOL

arms and light lat work

 

[psych]

Leg curl 3x15
ssb box squat 3x5 heavyish with 3 second eccentric
seated ssb good morning 3x8
leg extension 15/12/10/8 heavier each set
abs 4x15

 

[psych]

Swiss bar bench 3x5 (3 second negative), (3 working “heavy” sets… do not miss any reps) 365 almost dropped on my face...
DB incline press 3x8 (3 second negative), 90 easy. deads by last set LOL
DB lying extensions 4x10-12, 40 easy but to tired to go get heavier ones
Single arm pushdowns 3x15 each, 80 this was nuts
Lat pulldown 3x10-12, 170 went up to 200 then back down to 170
Chain flyes 3x15, all of them hold at top I forgot how much chain worked SUCKS cause getting all the shit you need is a pain in the dick

Got my hands on some pounds of EAA powder. So before and during i drink that shit. weight gainer after on car ride home, then food. gettin bigger, leaner, stronger. also have a muscle belly now, abs lookin mean as fuck LOL

 

[psych]

over head press 4x10-8
side flys 4x12-15
seated db cleans 3x12
face pulls 4x15
band pull aparts 4x20

tmrw is gonna be nuts

 

[psych]

back day
Speed Deadlifts w/ 2 chains each side 8x1 @ 60%, 365 plus 80+chain
40 second breaks......this was fun
Bentover BB row 4x12,10, 8, 8 225 and all plates are not equal!!!!
Neutral grip pulldown 4x10 150
Single arm DB row 3x12 each 90's no problem
Banded goodmorning 3x20 used orange
Shrugs 3x15 60 normaly use 120 but wanted to hold for time.

Hungry as fuck.

 

[psych]

Saturday (Max effort)
3 board bench (raw) – work up to a max single, then drop down and do 2x5-8 495x1, 365 2x5
Close grip bench – 3x8-10 225
Skullcrushers – 3x10 did rope pull downs 140, didnt do skulls cause i didnt have anyone to hold my legs down.
6 way shoulder 3x10 https://youtu.be/E-cCXkSi7IQ 5
Band pushdown 4x20 red mini
Any 2 bicep exercises
did some bicep shit i saw in the vince taylor thread LOL