new log, wpf 2017

[psych]

Work was insane!!!! Intake after intake.....

Doin speed bench tmrw morning. I'm going home, eating, shower, sleep....

 

[psych]

Tuesday (Speed upper)
Fat Gripz speed bench – 9x3 @ 315
Close grip 3 board – 3x5 @ up a little from last week, and last set do as many as possible WITHOUT failing
Incline DB extensions – 4x10 40
Low row - 3x12 90 slow and hold
Cable pushdowns – 3x20

eating like a mother fucker. need to get my snow tires off and new summer sport ones for my car.

 

[Sully]

I’ve never even heard of seated dumbbell dead’s before. Interesting. I’ll have to give those a try.

 

[psych]

theres a video of um on the last page

 

[psych]

would also like to add speed work has 45sec-1min breaks between sets....for those not familiar with it.

 

[psych]

Thursday (Shoulders)
BB Seated military press - 3x10
BB front raise – 3x12
Seated DB shoulder cleans - 3x12
Face pulls – 3x20
Band pullaparts – 3x20
Hammer curls – 2x12

easy day just 20 dumbbells.

 

[psych]

Tuesday (Heavy upper)
2 board Shirt w/ doubled mini bands – work up to a heavy single, working top end strength with this 405x2 raw fast and snappy.
shirt double mini together is 80+ for me cause of my stroke of the bench. (longer stroke more tension) 495x2.585x2, 635x1 so 635+80 this was Fuckin heavy!!!
DB bench press – 4x10 100db easy. Need to find the bigger ones
Any tricep – 3x12-15 rope pull downs the stack
Face pulls - 3x15 100 hold each rep
Banded chest flyes – 2x30 used orange band

 

[psych]

massage day
eating alot
got doubles at work tmrw ;(

 

[psych]

de bench 275 bar weight plus 120 chain. 5x5
3board bench 3x8 moderate weight with chain. 315+chain
lat pull down prone handles 4x10 200
single arm row machine 45 3x8
single arm band push down orange 4x15

 

[psych]

1 board with red minis doubled up for a max single. Warm up raww, 45,135,225,315,405. Shirt 495+bands 2 board
545+bands 2board
585+bands 1 board up and easy!
db bench 2x20
triceps 3x15-20
face pulls 4x20
flys 2x20

Easy but had no spotters for awile. So i warmed up and then waited till people came in and no one did for some time. I get it, it just sucks when i rely on needing 4 spotters ( 1 hand off, 2 sides, and one board holder.). Need a crew of guys, got something close but every body waas out today. So the young guys that were there that train with my old crew get schooled. Gym edicate needs to be spred. LOL

 

[psych]

So i work with a bunch of dumbfucks....so i do x2 the work, dont eat, and cant make it to training on time some days so i'm fucked on certain days.

TODAY IS ONE OF THOSE DAYS...

 

[psych]

de bench 295 bar weight plus 120 chain. 5x5 this was FUCKIN HEAVY
2 board CLOSE GRIP bench 3x8 moderate weight with chain. 225+chain
lat pull down prone handles 4x8,10,15,20 went 200,150,100,50 1 min breaks,last set squeezed each one....FUCK MY LIFE.
single arm row machine 45 3x8
TRICEP EXERCISE SUPERSET WITH CURLS 4X20 did rope push down with db iso curls.

I'm fuckin tired....I got a straight week and a few doubles in there. Getting in gym is gonna be a bitch. But really grinding it out is where I shine so, lets do this shit!!!

 

[squatster]

Dam man

 

[psych]

Monday (Heavy Lower)

Anderson squat – work up to a heavy SINGLE. 405!!!!!

Rack/block pulls – 3x4 405

Single leg leg press – 2x15 stack
Leg curls– 3x15 30...got to get short brace, i put muscle back on my leg. So when I do a leg curl the brace cuts in to the back of my knee and tendons. And that pad is a bitch. Its round so it just role on my brace and i cant feel it put i know its moving...pisses me off

Shrugs – 2x15 just grabbed the 100s and got the fuck out

 

[psych]

Max bench worked up to 635+80 in bands to a 1 board...easy
db bench 2x20
tricep push down 2x20
band pull aparts 2x30
chain flys 2x20

 

[psych]

Ok so yesterday was a recovery day.
Massage, strip club, tinder date with girlfriend, dinner.......late night

Workin today and then shoulders.

 

[psych]

did shoulders yesterday
skip today
de bench tmrw

 

[psych]

eVERYTHING HERE ON OUT JUST GOT BOOSTED UP.
Now its the heavy work....
Sent forms in, still gotta book hotel, got my pto, and everything is calculated out.
And I'm going 275, I weigh 258. Not cutting to 242. nEVER HAD A MEET WHERE i DIDNT CUT, THIS SHOULD BE FUN.

Also I'm bringing back the bloat recipes for max water retention and calories.
People who have been here a long time will remember this LOL

 

[psych]

So I weighed my self the opther day after a full day of eating and I'm 255. So back to intermitten fasting.....apple vinegar ewww. But it works

Fat bar floor press for A MAX .....315
Bamboo bart wit 44 pound kettle bells on side wit quad orange bands...3x12
tricep push down 100 3x15
rear flys 25 3x15
external rotations 2x20

Dont want to lose to much fat cause equipment and leverages will be off...

 

[psych]

lifted, diet going well, a few days off coming up and no being on call