What Marcus said also sfla
Productive Member
What Marcus said also sfla
Productive Member
Hey you monsters!!!
Just got done doing some light cardio about 30 mins of it and also hit abs some. Rest day for me today. Everything on me is sore. I did legs Monday and they are almost back to normal today. Chest is fried from yesterday arms are still sore. Today will be a good rest day and going to eat up for back or shoulders tomorrow. Which ever I decide tonight. Have a day fellas. Will be lurking.
Productive Member
Nice sessions by everyone also. Lets keep this up.
Have You Picked a Fight Lately?
Starting to feel the anxiousness. Starting to feel the anticipation of a workout.
Getting exciting now. T-5 hours!
Knowledgeable Member
Day 3 HIT, OOS - Legs
Nauseous, sick, shaking....nnuf said.
Attempting to recover so I get back to office
Junior Member
Back has I always been a struggle for me mmc wise, lowered weights from last week, focused on squeezing that walnut, and dear god make made a world of difference... Still have trouble flexing lats and squeezing back together in sync but way better than last week... Baby steps... Intensity was still high with lowered weight.. Not bad workout!
VET
BACK
stretching rolling abs RC ex's dynamic stretching - MMC was on fire(cracking walnuts all day)
Oh and I fvkin killed it... Added in some pre-w/o Ephedrinei am on one
Neutral grip chins
2w to failure(15+/8+) holding top of contraction for 2-3sec
CG Pulldowns
2 Warm ups a feeler 1w 5 drop 4 drop 2+
Straight arm pulls
2w w/rope - higher end rep range to failure
1w w/long bar to failure -- explosion of blood in these
BB Bent over Rows
2 feelers 1w(315) 4+ drop(275) 4 drop 3+ maybe a 4th
Seated U-grip handle
2 feelers(didn't know how much I was going to need being I blasted my BB ROWS
1w 8+RP/1.5+RP/1
Deads
225/275/315/365/225(got 15+ on last 225) touch and go!
Weighted hypers
2w higher end rep range(to failure on both)
Weights done in 42min - I was on pace to hit 35min but changing the weights on deads fvked me up lol -
Yeah I'm still flying w/the ephedrine
Productive Member
Nice Nach!!Originally Posted by NACH3
BACK
stretching rolling abs RC ex's dynamic stretching - MMC was on fire(cracking walnuts all day)
Oh and I fvkin killed it... Added in some pre-w/o Ephedrine
Neutral grip chins
2w to failure(15+/8+) holding top of contraction for 2-3sec
CG Pulldowns
2 Warm ups a feeler 1w 5 drop 4 drop 2+
Straight arm pulls
2w w/rope - higher end rep range to failure
1w w/long bar to failure -- explosion of blood in these
BB Bent over Rows
2 feelers 1w(315) 4+ drop(275) 4 drop 3+ maybe a 4th
Seated U-grip handle
2 feelers(didn't know how much I was going to need being I blasted my BB ROWS
1w 8+RP/1.5+RP/1
Deads
225/275/315/365/225(got 15+ on last 225) touch and go!
Weighted hypers
2w higher end rep range(to failure on both)
Weights done in 42min - I was on pace to hit 35min but changing the weights on deads fvked me up lol -
Yeah I'm still flying w/the ephedrine
Have You Picked a Fight Lately?
HAHAHAHAHAH I love it!
Have You Picked a Fight Lately?
Duuuuuuude.BACK
stretching rolling abs RC ex's dynamic stretching - MMC was on fire(cracking walnuts all day)
Oh and I fvkin killed it... Added in some pre-w/o Ephedrine
Neutral grip chins
2w to failure(15+/8+) holding top of contraction for 2-3sec
CG Pulldowns
2 Warm ups a feeler 1w 5 drop 4 drop 2+
Straight arm pulls
2w w/rope - higher end rep range to failure
1w w/long bar to failure -- explosion of blood in these
BB Bent over Rows
2 feelers 1w(315) 4+ drop(275) 4 drop 3+ maybe a 4th
Seated U-grip handle
2 feelers(didn't know how much I was going to need being I blasted my BB ROWS
1w 8+RP/1.5+RP/1
Deads
225/275/315/365/225(got 15+ on last 225) touch and go!
Weighted hypers
2w higher end rep range(to failure on both)
Weights done in 42min - I was on pace to hit 35min but changing the weights on deads fvked me up lol -
Yeah I'm still flying w/the ephedrine
VET
exactly!duuuuuuude.
Junior Member
Where do you guys pull to, like mid chest?? Focusing on lats or more upper back?? I feel like I do these wrong all the time
Knowledgeable Member
315 on bent rows....damnBACK
stretching rolling abs RC ex's dynamic stretching - MMC was on fire(cracking walnuts all day)
Oh and I fvkin killed it... Added in some pre-w/o Ephedrine
Neutral grip chins
2w to failure(15+/8+) holding top of contraction for 2-3sec
CG Pulldowns
2 Warm ups a feeler 1w 5 drop 4 drop 2+
Straight arm pulls
2w w/rope - higher end rep range to failure
1w w/long bar to failure -- explosion of blood in these
BB Bent over Rows
2 feelers 1w(315) 4+ drop(275) 4 drop 3+ maybe a 4th
Seated U-grip handle
2 feelers(didn't know how much I was going to need being I blasted my BB ROWS
1w 8+RP/1.5+RP/1
Deads
225/275/315/365/225(got 15+ on last 225) touch and go!
Weighted hypers
2w higher end rep range(to failure on both)
Weights done in 42min - I was on pace to hit 35min but changing the weights on deads fvked me up lol -
Yeah I'm still flying w/the ephedrine
AR-Elite Hall of Famer
Lol yea that's heavy - last time I did that I slipped a disc. Changed my grip for that set..... Big mistake
Failure is not and option..... ONLY beyond failure is - Haz
Think beyond yourselves and remember this forum is for educated members to help advise SAFE usage of AAS, not just tell you what you want to hear - Knockout_Power
NOT DOING SOURCE CHECKS......
VET
I use a narrower grip(shoulder width or slightly in a tad - never wide as it puts to much pressure on my delts...
AR-Elite Hall of Famer
I always use reverse grip, shoulder width apart. Always does me well. When I switched to overhand grip is when I slipped it
Failure is not and option..... ONLY beyond failure is - Haz
Think beyond yourselves and remember this forum is for educated members to help advise SAFE usage of AAS, not just tell you what you want to hear - Knockout_Power
NOT DOING SOURCE CHECKS......
Have You Picked a Fight Lately?
https://www.youtube.com/watch?v=ktVjScrKWI8
From 2:00-3:34.
This is the shit Marcus dreams of right here. Im getting real anxious eating my pre-workout meal. Shaking a bit.
Productive Member
That's what I said. Shit hurts my back just thinking about it.
Associate Member
Arms today and I'm fuking shot, post workout shake and rest day tomorrow looking forward to it. Holding phone up for this post is burning my bis
Associate Member
This is how I do them as well it seems for me anyway that I get more out of it versus the overhand grip.
Have You Picked a Fight Lately?
Freaking destruction. In the goddamn zone!
Weighted pull-ups, 6 rest pause 2 and 2 negs. Held them at the top...while I could. Freaking insanity.
Close grip pull downs, 7, drop for 3, drop for 5: might have dropped too much on the last one.
BB bent over rows, had to add new weight and still got 8, rest paused for 2.75, drop for 2. Done.
T bar rows, got a gentleman's 4, drop for another 3.
Done.
I may try DB pullovers or straight bar pull downs next time before BB rows. Never done either one much in the past.
AR's Italian Tonic
Everyone is on fire.... Love it. I'm in a ton of beautiful pain right now. Arms from yesterday, back from Tuesday, legs still tender.
Shoulders today and then a few days off I think, at the direction of Dr. Kelkel. Gonna make this session count.
~Retired~ AR-Platinum Elite-Hall of Famer ~
Stick with what I told you and the mind muscle connection will develop, Well done
~Retired~ AR-Platinum Elite-Hall of Famer ~
Your writing more like a guy from the UK more and moreBACK
stretching rolling abs RC ex's dynamic stretching - MMC was on fire(cracking walnuts all day)
Oh and I fvkin killed it... Added in some pre-w/o Ephedrine
Neutral grip chins
2w to failure(15+/8+) holding top of contraction for 2-3sec
CG Pulldowns
2 Warm ups a feeler 1w 5 drop 4 drop 2+
Straight arm pulls
2w w/rope - higher end rep range to failure
1w w/long bar to failure -- explosion of blood in these
BB Bent over Rows
2 feelers 1w(315) 4+ drop(275) 4 drop 3+ maybe a 4th
Seated U-grip handle
2 feelers(didn't know how much I was going to need being I blasted my BB ROWS
1w 8+RP/1.5+RP/1
Deads
225/275/315/365/225(got 15+ on last 225) touch and go!
Weighted hypers
2w higher end rep range(to failure on both)
Weights done in 42min - I was on pace to hit 35min but changing the weights on deads fvked me up lol -
Yeah I'm still flying w/the ephedrine
well done
~Retired~ AR-Platinum Elite-Hall of Famer ~
hahaha sounds nice, Keep it up
Knowledgeable Member
shoulders tonight
Behind back cable laterals
leaning one arm db laterals
Palms up ez bar front raise straight into ez bar up right rows.
Reverse hammer strength press
Db press
Shrugs on hammer strength
20 mins cardio...
Delts were popping. love pre exhaust for shoulders
Have You Picked a Fight Lately?
Great job sfla! I miss hammer strength shrugs.
Have You Picked a Fight Lately?
My chest is toasty today! The most sore my pec insertions have been in recent memory haha.
Tear up those delts Igi!
VET
Sometimes I'll hit rev grip lighter and concentrating on the squeeze - I do like the rev grip but it's not very comfortable getting my R hand in that position(it limits my ROM moreso than reg grip + pronation and supination aren't very comfortable for my R shoulder)...
I see far too many people using a wide grip on these which outs way too much pressure on my shoulders...
AR-Platinum Elite- Hall of Famer
Oh man, my back is wonderfully sore and feels very fatigued from yesterday. Waking up slowly and getting ready to start working on a shake, then off to the shop to work chest.
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.
VET
TY Sir! Lol, you know... That 'guy' you speak of and his methods tend to rub off on any 'proper fvkin cvntYour writing more like a guy from the UK more and more
well done
Fixed!
Last edited by NACH3; 10-15-2015 at 06:42 PM.
~Retired~ AR-Platinum Elite-Hall of Famer ~
Its been a tool I've used for a long time now like I've posted previously due to my RC problem. It also gives me a break from throwing the big bells around which is fuking hard work but nice at the same time. Great tool to keep the intensity high while reducing the weight on the compound movement
~Retired~ AR-Platinum Elite-Hall of Famer ~
Don't you have the devil on your back? lol no wonder it fuking hurts
Knowledgeable Member
I'm in the same boat. Did back yesterday and that ole familiar feeling has been growing in intensity all day!! Love'n it!!
~Retired~ AR-Platinum Elite-Hall of Famer ~
You see, your slipping by saying "ya" always end it with cvnt or better still he's a proper cvnt and always add in fukingTY Sir! Lol, you know... That 'guy' you speak of and his methods tend to rub off on ya
example below from Bricktop
VET
I think the angle you put your torso in as well as a slight arch and pushing your chest up to ceiling(as much as possible w/out over-arching your back) is the key to this lift...
As AG mentioned b4 one starts his back movements by engaging the lats themselves, not your arms which makes cracking that walnut(between your shoulder blades that much easier)... It takes time to get your backs MMC to fire correctly(we can't see it - but when you discover this MMC, imho it's better not to look in the mirror) as youl be able to tell the difference just by feel! Keep doing them - if they feel uncomfortable then Defo keep on them! Have someone poke you in the middle of your back where your two shoulder blades are coming together or whatever part of your back/traps your working - it'll key those muscles to fire at the same time for a better contraction!
AR-Platinum Elite- Hall of Famer
LOL, yes sir! You have a good memory.Don't you have the devil on your back? lol no wonder it fuking hurts
The wife said he is getting bigger, too.
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.
VET
Fixed!
That's a proper fvkin movie right there! One of my favorites LOL
~Retired~ AR-Platinum Elite-Hall of Famer ~
Your know I am a ink connoisseur how could I forgetLOL, yes sir! You have a good memory.
The wife said he is getting bigger, too.
VET
LOL - can't wait to have/Get a scene on my back(and my sleeves)
Last edited by NACH3; 10-15-2015 at 07:24 PM.
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