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02-01-2019, 09:51 PM #1161
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Thanks guys..
Now that I am done this cycle, let's see what these next few weeks bring with added cardio.
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02-01-2019, 11:55 PM #1163
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02-01-2019, 11:57 PM #1164
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02-02-2019, 01:49 AM #1165
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02-02-2019, 01:56 AM #1166
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02-02-2019, 02:23 AM #1167
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02-02-2019, 07:48 AM #1168
5s Intensification Squat Day
Back Squat: 1x135/185/225/275/2x290/2x325/3x5x350/9x350
SLDL: 135/225/3x10x275
Barbell Shrugs: 1x225/315/3x405-12/11/11
Adduction: 3x185-45/45/45
Abduction: 3x185-45/45/29
Bodyweight’s being wonky, but meh, whatever.
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02-02-2019, 12:05 PM #1169
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02-02-2019, 12:05 PM #1170
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02-02-2019, 12:09 PM #1171
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02-02-2019, 12:53 PM #1173
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02-02-2019, 12:53 PM #1174
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02-02-2019, 01:06 PM #1175
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02-02-2019, 01:43 PM #1176
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02-02-2019, 02:20 PM #1177
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02-02-2019, 02:53 PM #1178
- Join Date
- Apr 2008
- Location
- dont ask for a source thx
- Posts
- 9,058
- Blog Entries
- 3
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02-02-2019, 02:53 PM #1179
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02-02-2019, 03:02 PM #1180
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02-02-2019, 03:03 PM #1181
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02-02-2019, 03:06 PM #1182
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02-02-2019, 03:21 PM #1183
Official January 2019 Competition
Oh, I can tan now too, but only on the skin that was finally scorched into submission. It’s fucking hilarious because no matter what I do now, I have a farmers tan. Either white as shit with brown arms and face/neck, or burned as fuck with brown arms and face/neck if I try to tan the rest of myself.
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02-03-2019, 07:38 AM #1184
Fuckoff session today.
Unilateral Calf Press: 3x185-20/18/17
Unilateral Calf Raise: 3x20-40/40/40
Face Pulls: 3x107-25/25/25
HLR: 3x-15/15/14
Unilateral Leg Ext: 3x50-15/15/15
Unilateral Leg Curl: 3x50-15/15/13
Cable Side Bends: 3x107-21/20/20
Overhead work tomorrow.
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02-03-2019, 11:50 AM #1185
Deadlift 5x135~4x185~2x225~1x265
1x290~4x3x310~Amrap@310x8
Pause Squats 6sec pause
5x45~95x8/8~135x8
Standing barbell calf raise
350x20/20/20/20
Hamstring curl 155x20/20/20/17
Leg extension 155x20/20/20/18
Side bends 70x20/20/20/20
Decline reverse crunch 18/16
Neck 15lbs plates 20/20/20/20
On cycle
Cable flies (high) 90x20
Cable rear delt flies 90x20
Reverse grip tricep pushdown 110x20
Overhead cable curl 90x20
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02-03-2019, 05:01 PM #1186
One month down. Two to go!
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02-03-2019, 05:04 PM #1187
Board is slow where are the rest of you patriots fans... I mean competitors.
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02-03-2019, 11:42 PM #1188
Leg day.
Leg extensions ss with leg curls 4 sets 6-8 reps
Leg press 6 sets 6-8 reps. Set a PR on these. I did 3 45s + a 25 each side for 3 reps in my last set. I know that’s not a lot for most of you guys but keep in mind when I started in September I was barely doing a 25 on each side!
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Almost one more week finished and shoulders are really coming along. That and face changes first for me.
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02-04-2019, 12:36 AM #1190
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02-04-2019, 06:21 AM #1191
5s Intensification Overhead Day
Overhead Press: 1x45/75/95/2x115/2x130/3x5x140/10x140
Pullups: 5x-10/8/8/9/7
Dante Row: 3x85-15/15/14
Incline Bench: 1x95/135/3x155-9/7/4
CG Upright Row: 3x70-20/19/17
French Press: 3x70-10/8/7
BB Curl: 1x25x45
Might MIGHT be able to squeeze out a 200 lbs. OHP by peak. We shall see.
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02-04-2019, 07:00 AM #1192
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02-04-2019, 08:02 AM #1193
Nice pecs Cape, keep it up.
C-
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02-04-2019, 10:41 AM #1194
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02-04-2019, 10:54 AM #1195
What's going on in here?
I been staying out of here as I don't want to see anything but before and after.
Don't want to know training or cycles or food.
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02-04-2019, 10:56 AM #1196
Also oldDuffer got his nipples pierced
Sorry, that automatically 1st in my book.
Everyone else Pierce your nipps to get an even playing field.
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02-04-2019, 11:24 AM #1197
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02-04-2019, 11:49 AM #1198
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02-04-2019, 11:51 AM #1199
You need a couple days off and insulin
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02-04-2019, 12:32 PM #1200
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