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Thread: Official January 2019 Competition

  1. #841
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    Quote Originally Posted by German89 View Post
    Yeah.. and vodka
    Oooo! Chocolate chip vodka!
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  2. #842
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    Quote Originally Posted by Old Duffer View Post
    Oooo! Chocolate chip vodka!
    Lmfao.. I dont think I could drink that.

    I actually ended up blacking out on my guy last night. I'm a fucking noob apparently.
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  3. #843
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    Quote Originally Posted by Obs View Post
    Where have you been!?
    Fuckin off with tarzan no doubt
    Yeah- Tarzan and I used have some one who routed for us. Now that person routs Cape. We have teamed together against Obs..... I mean that person.


    Sent from my iPhone using Tapatalk
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  4. #844
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    Quote Originally Posted by charger69 View Post
    Yeah- Tarzan and I used have some one who routed for us. Now that person routs Cape. We have teamed together against Obs..... I mean that person.


    Sent from my iPhone using Tapatalk
    Well stick around!
    Wth!?
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  5. #845
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    Quote Originally Posted by German89 View Post
    Lmfao.. I dont think I could drink that.

    I actually ended up blacking out on my guy last night. I'm a fucking noob apparently.
    Blackout! How much did you drink? Drink a ton of water next time. I hardly ever drink but if I drink hard liquor I drink a lot of water with it
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  6. #846
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    Quote Originally Posted by German89 View Post
    Lmfao.. I dont think I could drink that.

    I actually ended up blacking out on my guy last night. I'm a fucking noob apparently.
    Little jealous of this guy
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  7. #847
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    Quote Originally Posted by Obs View Post
    Little jealous of this guy
    Was that your outside voice?
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  8. #848
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    Quote Originally Posted by Old Duffer View Post
    Was that your outside voice?
    Yes.
    I want to beat his ass now.
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  9. #849
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    Quote Originally Posted by Obs View Post
    Yes.
    I want to beat his ass now.
    Well now, that depends on if he acted the gentleman... Or not
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  10. #850
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    Quote Originally Posted by Old Duffer View Post
    Well now, that depends on if he acted the gentleman... Or not
    I want to beat his ass regardless. I know what he wanted. I have daughters.

  11. #851
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    If I were not in a relationship I would be at germans door with flowers.
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  12. #852
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    Lmfao!!!

    Hes always good.. so far. We hit back, grabbed pizza, watched hockey, let's me do what I want, so. Yes, he was a gentleman.
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  13. #853
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    1st GH leg day! And I didn't even puke!
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  14. #854
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    Quote Originally Posted by German89 View Post
    Lmfao!!!

    Hes always good.. so far. We hit back, grabbed pizza, watched hockey, let's me do what I want, so. Yes, he was a gentleman.
    You know, we worry girl.

    Brother Obs might kick his ass just because ...

    ;-)

  15. #855
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    Quote Originally Posted by Old Duffer View Post
    You know, we worry girl.

    Brother Obs might kick his ass just because ...

    ;-)
    Hahaha. I know. I like how you guys look out for me. I really appreciate it!
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  16. #856
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    8s Realization Overhead Day

    Overhead Press: 1x45/75/5x90/3x105/2x125/1x130/8+x140-10 completed (+5 TM)
    Pullups: 5x-13/9/10/11/9
    Dante Row: 4x85-14/13/12/10
    Chest Press: 4x128-30/42/44/35
    CG Upright Row: 3x65-18/16/15
    French Press: 3x65-10/8/6

    I’ll take it.

    Also, I’m pretty sure my shoulders are all angry and shit.
    Official January 2019 Competition-img_0946.jpg

  17. #857
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    Bb incline press x5

    Db Incline x2

    Cable crossovers x2

  18. #858
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    Bench Press 5x110~3x135~2x155~1x165
    1x180~Amrap@190x10
    T-Bar Row 45x10~70x10~120x10/10/9/7
    Incline DB Bench 80sX9/8/7
    Side lateral 20sX25/25/22
    Straight Arm Pulldown 110x20/20/16
    Tricep V-Bar Pushdown 120x20/20/15
    Plate pinch 15lbs (3 5s)
    1min6sec~1min7sec

    On Cycle
    Leg Press 290x20
    Calf raises 270x25

    Left shoulder was being dumb so had to stop at 10 for Bench Amrap. Probably had 12 in me

  19. #859
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    Quote Originally Posted by Capebuffalo View Post
    Bb incline press x5

    Db Incline x2

    Cable crossovers x2
    Ok, you gave the warm up. Where is the workout???


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  20. #860
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    Quote Originally Posted by Gallowmere View Post
    The PR train continues.

    Back Squat: 2x1x135/185/5x220/3x265/2x305/1x330/8+x350-10 completed (+10 TM)

    Like your warm up logic here. Way to many guys "over" warm up with to many reps effectively negating optimal performance. I'd take it a little further and cut out a couple more sets imho like the ones I highlighted.
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  21. #861
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    Quote Originally Posted by charger69 View Post
    Ok, you gave the warm up. Where is the workout???


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    Ask your wife. Had to save some for my little jalapeño pepper.

  22. #862
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    Quote Originally Posted by kelkel View Post
    Like your warm up logic here. Way to many guys "over" warm up with to many reps effectively negating optimal performance. I'd take it a little further and cut out a couple more sets imho like the ones I highlighted.
    I’ve been gradually reducing the warmup sets in my lower intensity blocks, as I become more comfortable handling my various working weights. Due to how rapidly my lifts progressed for a long time, I kept them in for nervous system recruitment and confidence more than anything. It sounds fucked up, but I found that for a while, throwing a single at 365 in before my 385 working deads, instead of just jumping straight from 315 made the 385s feel a lot more smooth.

    As I get further along, this becomes less and less of a thing, and I’m slowly phasing out what I can.
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  23. #863
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    [QUOTE=Gallowmere;7441093]8s Realization Overhead Day

    Overhead Press: 1x45/75/5x90/3x105/2x125/1x130/8+x140-10 completed (+5 TM)

    Pullups: 5x-13/9/10/11/9
    Dante Row: 4x85-14/13/12/10
    Chest Press: 4x128-30/42/44/35
    CG Upright Row: 3x65-18/16/15
    French Press: 3x65-10/8/6

    Is that algebra?? Cuz I still don’t get it! Lol
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    today was chest biceps day


    cable flys 4 sets

    incline barbell bench press 4 sets

    flat bench dumbbell press 4 sets

    pushups to 4 sets to failure

    barbell curls 4 sets

    hammer curls dumbbell 4 sets

    preacher curl machine 4 sets

    abs 4 sets

    wasn't feeling it today after spending my sunday cleaning up from the storm we had this weekend...after I got home from work I had myself convinced I wasn't going but made myself go and im glad I did I feel so much better after my workout even though I held back and didn't hit any prs or anything...

  25. #865
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    Quote Originally Posted by ghettoboyd View Post
    today was chest biceps day


    cable flys 4 sets

    incline barbell bench press 4 sets

    flat bench dumbbell press 4 sets

    pushups to 4 sets to failure

    barbell curls 4 sets

    hammer curls dumbbell 4 sets

    preacher curl machine 4 sets

    abs 4 sets

    wasn't feeling it today after spending my sunday cleaning up from the storm we had this weekend...after I got home from work I had myself convinced I wasn't going but made myself go and im glad I did I feel so much better after my workout even though I held back and didn't hit any prs or anything...
    You got there though. That’s 90% right there.
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  26. #866
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    Quote Originally Posted by ghettoboyd View Post
    today was chest biceps day


    cable flys 4 sets

    incline barbell bench press 4 sets

    flat bench dumbbell press 4 sets

    pushups to 4 sets to failure

    barbell curls 4 sets

    hammer curls dumbbell 4 sets

    preacher curl machine 4 sets

    abs 4 sets

    wasn't feeling it today after spending my sunday cleaning up from the storm we had this weekend...after I got home from work I had myself convinced I wasn't going but made myself go and im glad I did I feel so much better after my workout even though I held back and didn't hit any prs or anything...
    What’s your split look like?

  27. #867
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    I finally got back in the gym today. My backs still sore but I felt like it was good enough to start working out again.

    Did a pretty quick chest/tri workout.

    Hammer strength bench- 4 sets pretty light weights. Felt a little discomfort in my back still so didn’t push it.

    DB flat bench x4

    Overhead Db press x2

    DB kickbacks x2

    Dip machine x4 last set straight into half weight for twice the reps

    Pec dec x3 with drop set

    Felt AWESOME being back in the gym. Sorta like not getting off for a couple weeks then having that amazing relief! Lol
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  28. #868
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    Now that I’m back in the gym. I’m gonna start talking shit to these geezers again! I’ve got some ground to make up for missing the last 3 weeks. But I figure that makes it fair for the guys twice my age
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  29. #869
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    Back in the gym for the second time today to hit back and bi’s. I gotta make up for lost time and my back actually felt great after this mornings workout.

    Pull up 10-12X4
    Close grip cable rows 10-12 X4 last set drop set to failure
    DB iso rows 10-12 X4
    Pull downs 12 X4 last set to failure
    Hammer curls 6-8 X2 (my biceps were pretty toasted by this point)
    Preacher curls 3 drop sets 4-7 reps
    Last edited by Family_guy; 01-22-2019 at 12:52 AM.
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  30. #870
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    Guess we are starting week three today!

    Last week: 192.2
    This week: 188.4

    I looked at the graphs from last year compared to this year and it is pretty much spot on. Looks like I gained about 6lb of muscle during last year which I am satisfied with. Did the graphs yesterday which is why it states 188.7lb and not 188.4lb.

    Jan 2018:


    Jan 2019:
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  31. #871
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    Quote Originally Posted by Family_guy View Post
    Back in the gym for the second time today to hit back and bi’s. I gotta make up for lost time and my back actually felt great after this mornings workout.

    Pull up 10-12X4
    Close grip cable rows 10-12 X4 last set drop set to failure
    DB iso rows 10-12 X4
    Pull downs 12 X4 last set to failure
    Hammer curls 6-8 X2 (my biceps were pretty toasted by this point)
    Preacher curls 3 drop sets 4-7 reps
    I call cheater! You can't do 'two a days'!
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  32. #872
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    Quote Originally Posted by Old Duffer View Post
    I call cheater! You can't do 'two a days'!
    Oh trust me I don’t think that will be happening often. I just so happened to have the day off work and I felt great and the wife dropped me off at the gym the second time while she shopped. She won’t let me go twice in one day again very soon.
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  33. #873
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    Quote Originally Posted by Old Duffer View Post
    I call cheater! You can't do 'two a days'!
    Hmmm, well since “zomg steroidz is cheating”, I better get ready to crank up my two-a-days after weeks seven. If you’re gonna cheat, you might as well go all on. If two-a-days are the equivalent of trunks pulling, adding more compounds might as well be a chair shot.
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  34. #874
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    Tempo Bike:
    5 minute warmup
    10x40 sec 160 watts+10 pushups/20 sec rest
    5 minute active rest
    10x40 sec 160 watts+20 McGill Situps/20 sec rest

    Bumping up my bike output a bit at a time. Blood pressure is still solid, but I’m keeping the progression slow. I don’t have an HRM, can’t be fucked to order one right now, and I don’t trust the sensors on the bike.

  35. #875
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    Bb military presses

    Db military presses


    Front plate raises.

    Official January 2019 Competition-fc2a955a-5b16-44d2-8b1f-cacdd545e57a.jpg
    You don’t have to do a lot of different movements. And you don’t have to do 100’s of reps to grow.
    Find what works for you and do it.
    Last edited by Capebuffalo; 01-22-2019 at 08:56 AM.

  36. #876
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    Ok, I am starting full bore again.
    Up at 3 am for a 4 am workout and back at it with cardio HIIT and a smaller muscle group at 6 pm.
    Today hams Focus with quads.


    Sent from my iPhone using Tapatalk
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  37. #877
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    Official January 2019 Competition

    Quote Originally Posted by Capebuffalo View Post
    Bb military presses

    Db military presses


    Front plate raises.

    Click image for larger version. 

Name:	FC2A955A-5B16-44D2-8B1F-CACDD545E57A.jpg 
Views:	83 
Size:	446.4 KB 
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    You don’t have to do a lot of different movements. And you don’t have to do 100’s of reps to grow.
    Find what works for you and do it.
    Damn, your delts are coming in good!!!

    I’m still going to pick onbyour routines though! LOL

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  38. #878
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    Quote Originally Posted by charger69 View Post
    Ok, I am starting full bore again.
    Up at 3 am for a 4 am workout and back at it with cardio HIIT and a smaller muscle group at 6 pm.
    Today hams Focus with quads.


    Sent from my iPhone using Tapatalk
    Yeah. That’s like midnight here so that’s not doing to work for me. Maybe a little later?

  39. #879
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    Quote Originally Posted by charger69 View Post
    Damn, your delts are coming in good!!!

    I’m still going to pick onbyour routines though! LOL

    Sent from my iPhone using Tapatalk

    Thank you sir. It’s a lot easier when you don’t worry about getting fat. Lol
    Although I’m not putting any weight on and it’s starting to piss me off just a tad.
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  40. #880
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    Quote Originally Posted by Capebuffalo View Post
    Thank you sir. It’s a lot easier when you don’t worry about getting fat. Lol
    Although I’m not putting any weight on and it’s starting to piss me off just a tad.
    I know them feels. Still sitting at 194, even after bumping up to 4000 kcals/day.
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