Incline bench
Wide grip ISO press with pause reps
Db flys
Superset peck deck into incline machine press
Cable crossovers
30 minutes low intensity cardio and done
Incline bench
Wide grip ISO press with pause reps
Db flys
Superset peck deck into incline machine press
Cable crossovers
30 minutes low intensity cardio and done
Ugh arms this morning ....was just ok. Felt rushed. First Sunday I have to work in a long time. So didn't have time for a full session but didn't want to miss it either.
Started smith close grip 3 warms 1 feel 2w (245) 1 drop with rp x 2
V grip push down super set into rope pull downs. 1 feel, 2 w on both dd on v grips
One arm db over head super set into cable kick backs. 2 w
Even cable curls (picture finished movement being a double bi pose?) 2 w dd
Seated dB curls 2 w slow reps dd
Bent over concentration db curl 2 w
Not bad, just felt rushed
There is a chick at my gym that does these and she wears the tiniest shorts! I think I can see her Fallopian tubes!Originally Posted by almostgone
Last edited by RaginCajun; 08-24-2015 at 10:26 AM.
Arms - great day/workout - I Fvkin embarrassed this 240+lber LOL - we were both hitting arms - out curled his a$$ and tris he didn't even stand a chance - he even left haha - Marcus it's very satisfying
Stretching rolling lots of RC ex's(tight) abs
Bis
1. Oly BB Curl - 2 feelers 2w(1st too light added a 10 aside for 2nd) 10+/6 drop 3 drop 2-3
2. One arm Preachers(new weight) - 2w 8+/6+ drop 4 drop 3 w/forced reps myself
3. Seated hammers - 2w 8/5 drop 3-4
4. CG cable curls Heavy - 1w TD(only getting 3max) S/S w/elbows on knees for peaks - 1w DD(higher end reps)
Tris
1. Smith CG bench(new weight) - 3 feelers 1w 335 for 10 - added 10 aside - 1w 5 drop(315) 4 stayed 3 drop(275) 3
2. Lying tri extensions palms facing - 2w 7/5 drop 3-4
3. V-grip pushdowns - 2w 10(stack)/6 drop 3 drop 2 + partials S/S into rope pushdowns(very slow and Spread rope holding 3s at peak contraction) 1w TD
4. One arm pushdowns - 2w(palms up) 2w palms down
Weighted dips to finish em off
Weights done in 43min - even tho weight was down - felt very strong today... Home EAT RELAXER AND EAT MORE!
Sounds like a good one.....Originally Posted by NACH3
I'm not a fan of those v-grips. I can warm up with em but they hurt my wrist when I go heavy.
I'm boilin up my edamame pasta tonight and havin some chicken breast with it. 21g protein and 24g carbs in the pasta. We'll see how it tastes..... Ill report back tonight
I used to wear wraps but left my pair in a friends car which later got towed and impounded and the dumb ass decided to never go get it.Originally Posted by NACH3
The EZ bar is good for keeping my elbows in tight. If I use a straight bar I flare my elbows out and literally push down. It's not like a hinge movement with the elbows. It's hard to explain but I love both movements.
If I use the V-Grip I add a little twist at the end. As I'm at the bottom of the movement I kick my wrists out almost like a goose neck. It gives a great burn.
Just started using Vbar again.
Had a boxer (fracture, splinter, and broken pinky bone) from when I was teen.
Bine still sticks out some, and it's the exact spot where my hand rest on the circle ends of the vbar.
Yup I do that too w/the V-grip at the bottom(elbows in) then like a sm kick out w/wrists keeping elbows from flaring(but they do turn a tad - not flare tho)... Also w/the rope - the spread at the bottom is when it really hits the short head(the farther your hands spread the better the burn - I like holding it at the bottom of contraction for a few sec...
Yup love the ropeOriginally Posted by NACH3
Somebody save me.....
The fiancé has me cleaning out the nursery so the new little one :-/ isn't Sunday supposed to be the day of rest? I said "I goto the gym and lift hard all week to look good for you....." And she cuts me off with "the clothes go in this box....."
Damn I'm a little late but I just broke down and need you to come pick me upOriginally Posted by Hazard
Little late :-/Originally Posted by RaginCajun
Edamame pasta review: FVCKING PHENOMINAL
So I saw this stuff at cosco and decided to give it a try...... It tastes like real pasta if not better. I did get the carb/protein amounts backwards.....
2oz pasta contains:
24g protein
21g carb
I'm pretty sure I'm not supposed to be eating 6oz of it with a chicken breast too but fvck it..... I'm living dangerously tonight. Also.... I hafta match Nach on the bench tomorrow so I could use the boost :-p
That looks great. Will have to look for that next time at Costco
My only complaint..... I Wasnt left "full"
I could eat that whole plate over again. 3 servings of that pasta is 72g of protein. Plus the chicken breast..... My kidneys would fall out if I had another plate
New plan.....
2oz edamame pasta - 21g carb 24g protein
2oz garden delight pasta - 40g carb 8g protein
Total: 61g carb 32g protein
Not including a 1/2 chicken breast 27g protein
Meal total:
61g carb 59g protein
^^^ hate u
3hrs post meal and I feel like I have a rock in my gut lol
Definately have to eat smaller portions of this stuff.....
There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
Ended up rumble rolling my back and stretching this evening instead of lifting. Got.the blood flowing and am able to move better. Working chest tomorrow(Mon. night).
There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
A minimum of 100 posts and 45 days membership required for source checks. Source checks are performed at my discretion.
Morning guys/girls bi's for me the day after work so i will report back later looking forward to this.
Bis/tris are nicely torn up - thinking legs today...
Chest today - have a lot to do today so I have to get moving
Absolutely destroyed my chest.
Slight incline smith
315x2 sets of 10
335x6 drop to 225x5 drop to 135x8
My shoulder kind of hurt after this so I took it a but easy
55lb dumbells - incline flys
2 sets of 10
60lb 1 set of 8
Hammer strength press -6 plates total
2 sets of 10
1 set of 6 with a drop
Then did some cable work and done - chest is red and on fire. Drinkin some dark matter and protein and then off to the doc with the misses
What's this Dark Matter??
Went in had legs on the agenda(something just felt off - I was going to ore-exhaust em but even w/extensions/curls not there - so I actually listened to my body!
Chest - also shoulder was very tight - so I did a PRE-EXHAUST(and hit new numbers on this)...
Stetching abs RC ex's both static/& dynamic stretching
1. DB regular Incline Flys into Presses -
3 - warm ups(55s/65s/70s) 1w 80s 7-8 flys 6+ presses dropped to 70s for 6+ flys & 4-5 presses
2. DB slight Incline flys into presses -
2 warm ups(75s/80s) 1w 90s for 8+ flys but only 4-5 presses grabbed the 80s and banged out 3-4 more - dropped to 75s flys 7+ presses 6+ fvkin' fried my chest - like the warming up part instead of just feeler sets w/flys into presses - I got this from Marcus last wk or so(when him and AG were discussing this method)
3. Cable work(high/mid) 3w S/S
Weights done in 34min - very intense session and hitting new weights on flys - im happy - or well chuffed as Clarky would say!
![]()
Last edited by NACH3; 08-24-2015 at 12:26 PM.
It's a pwo carb drink for the insulin spike.....Originally Posted by NACH3
![]()
Lookin nasty Nach! Vascularity in the delts and pecs..... Nice. Delts are big and rounded. What are ur arms measuring?
The tribal tatt around your arm is strikingly similar to the one I had and started to cover.
Nice session mate and looking good ya big baw bagnice big round delts mate but really looking good mate.
Ok did bi's the night good session apart from ma wrist tell you in a wee bit.
Incline db curls 1 working DD **new weight**
Db preacher curls 1 working 3 forced and 3 neg a side
Seated db curls 2 working
Cable curl 1 working DD
Done.
Ok done something to ma wrist the day at work i don't really know though think i must have twisted it putting kerbs into the dumper really sore a good niggle all day and at the gym even with my wrist straps on it's in the joint nightmare am falling to bits lol.
Hey all, been away from here for a while lost track of training as both my training partners where on holidays and working busy schedules so training with them was hit and miss which didn't help at all.
Was training still but the intensity wasn't there. We all had a sit down over the weekend and got our goals in order and what we want to achieve from here till the new year and beyond.
Just waiting to go in and do chest and quads which should be fun.
Some great progress made by everyone on here in my time away had a quick scan over the posts.
Looking big nach man really big and dry great job man.
Last edited by DCI; 08-24-2015 at 03:05 PM.
There are currently 46 users browsing this thread. (0 members and 46 guests)