Official January 2019 Competition

[charger69]

Ok I have to start posting here I’m being lazy, not with the workouts just posting so here we go...

Monday chest and biceps

Incline dumbbells 4sets
Fat bench press 4sets
Cable press 4sets
Cable flys 4sets

Biceps:
Barbell curls
Preacher bench curls wide grip on the ez curl bar
Reverse grip barbell curls
Abs

Tuesday legs:

Leg extensions 4sets
Leg press 4sets
Barbell squats 4sets
Seated hamstring curls 4sets
Deadlifts with hex bar 4sets
And

That’s it sorry I haven’t been posting I will everyday going forward...I’m actually doing this sitting in my truck waiting for the wife to come to the gym I have been training her the last 6 months...I’m not a trash talker but don’t forget I’m a solid threat lol...

You lucked out. I was going to reach out to try and wake you up. LOL
What is the difference between the hex deadlift and the standard?


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[German89]

Delts and legs
20 mins cardio

[German89]

Oh yeah. And weighted in at 165 or 166 this morning. Hopefully I keep my thickness. If I start losing my thickness, I will abort the cardio

[ghettoboyd]

You lucked out. I was going to reach out to try and wake you up. LOL
What is the difference between the hex deadlift and the standard?


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My shins stay unscathed lol but I’m using it more for legs by using the lowest grip and just using my arms to hold the bar and focusing more on quads...

[Old Duffer]

Oh yeah. And weighted in at 165 or 166 this morning. Hopefully I keep my thickness...

Sry, I got stuck at... Oh, nevermind

[BG]

Fuck. It’s like I’m looking in a mirror.

Lmfao thats what I thought before I enlarged it

[Family_guy]

I’ve haven’t had anything to post at all really. I tried to do a little chest/tri workout 4 days ago since my back felt a little better. I figured pressing movements with machines would be the least straining on my back. It felt pretty uncomfortable and I didn’t want to keep pushing it and risk making it worse. I just have to let this heal by resting I guess...

Actually I did do 30 mins cycling at my apartments little fitness center last night. That did feel pretty good even though I don’t usually do cardio!

[Gallowmere]

Awake, breakfast in, pin done, mixing up the pwo and getting ready to destroy myself. Must be deadlift day.

[Gallowmere]

I’ve haven’t had anything to post at all really. I tried to do a little chest/tri workout 4 days ago since my back felt a little better. I figured pressing movements with machines would be the least straining on my back. It felt pretty uncomfortable and I didn’t want to keep pushing it and risk making it worse. I just have to let this heal by resting I guess...

Actually I did do 30 mins cycling at my apartments little fitness center last night. That did feel pretty good even though I don’t usually do cardio!

Cycling is the best form of cardio for nearly everything, imo. About the only exception would be sport specific training; runners gotta run, swimmers gotta swim, etc. obviously.

[Stalker3060]

Cycling is the best form of cardio for nearly everything, imo. About the only exception would be sport specific training; runners gotta run, swimmers gotta swim, etc. obviously.

I like rowing coz the big fan keeps you cool if you get the right machine

[Gallowmere]

I like rowing coz the big fan keeps you cool if you get the right machine

I like rowing as well. I would often swap my tempo work between LeMond cycle and a Concept2 rower, depending upon which parts of my body I want to shove all of the blood into.

[Capebuffalo]

Military press ss w/ side lateral raises

Db front raises ss w/ v pulls

Reverse pec dec

[timetolift5]

Well finally starting to push through on squats that I suck so bad at.
Back Squat
5x125
3x150
2x175
1x190
1x200
Amrap@215x12

[Gallowmere]

Well finally starting to push through on squats that I suck so bad at.
Back Squat
5x125
3x150
2x175
1x190
1x200
Amrap@215x12

Told ya it would come back once you got back to squatting instead of fucking with that goddamned leg press.

[Gallowmere]

Deadlift day is always fun. Could have ripped a couple more on the amrap set, but wanted to leave a bit in the tank for the switch from pause squats to hex deads for accessory. Right shoulder is being faggoty and it feels better being pulled down instead of pressed down.

Vertical Jumps: 5x3
Deadlift:
1x135/225/275/3x300/3x340/2x8x365/11x365
Hex Deads: 1x135/225/275/5x315-8/7/7/7/7
Neck Flexion: 3x10-21/20/21
Neck Extension: 3x25-28/26/25
Neck Lateral: 2x10-33/31

[timetolift5]

Told ya it would come back once you got back to squatting instead of fucking with that goddamned leg press.

Yea never again. Squats will be twice a week for as long as I train. F a leg press

[German89]

Yea never again. Squats will be twice a week for as long as I train. F a leg press

Dont diss the fucking leg press. How disrespectful of you! It's got feelings you know!

Digging floor press. Glad I tried them!
Focusing on that today. Finished my cardio and then, that's it!

[ghettoboyd]

Dont diss the fucking leg press. How disrespectful of you! It's got feelings you know!

Digging floor press. Glad I tried them!
Focusing on that today. Finished my cardio and then, that's it!

I agree some of us love the leg press...I personally do them heavy before squats so I don't have to use over 315 to work the quads cus they are prefatigued from them and the leg extension warm ups...to explain a bit more im 47 with a nagging left hip issue that im trying to prolong surgery on...

[Capebuffalo]

Hack squats rock

[Gallowmere]

Hack squats rock

I used them a lot to prepare for car deadlift before my last strongman comp. Awkward as shit at first, but once you figure out the bar path, it’s not bad.

[Obs]

Where the hell is Tarzan

[Cuz]

Alright. I'll add more probably tomorrow. I might passout. So tired.

Stats:
29 yrs old (30 in march)
5'6
175lbs
Bodyfat? I dont know? 25?

Goal: keep my size, strength, drop bodyfat. Recomp. I'm not too worried about how much I weigh. I like my thickness.

Cycle: 10mg var a day with NPP 100mg/wk

Pretty impressive starting point you got goin there, kinda jealous of your traps lol

[Obs]

I agree some of us love the leg press...I personally do them heavy before squats so I don't have to use over 315 to work the quads cus they are prefatigued from them and the leg extension warm ups...to explain a bit more im 47 with a nagging left hip issue that im trying to prolong surgery on...

Heading to chiro.
Fuck squats and deads

[timetolift5]

Dont diss the fucking leg press. How disrespectful of you! It's got feelings you know!

Digging floor press. Glad I tried them!
Focusing on that today. Finished my cardio and then, that's it!

It just doesn’t translate to squats for shit in my case

[German89]

It just doesn’t translate to squats for shit in my case

That's okay. I can respect that.

Lol. I just like leg press just as much as squats

[Capebuffalo]

Start having lower back issues and you will look at leg presses and hack squats in a different light.

Like Obs said fuck dead’s.

[ghettoboyd]

That's okay. I can respect that.

Lol. I just like leg press just as much as squats

i do as well...let me say German with all do respect that I love your legs...impressive...

[Family_guy]

Well finally starting to push through on squats that I suck so bad at.
Back Squat
5x125
3x150
2x175
1x190
1x200
Amrap@215x12

What is amrap?

[Gallowmere]

What is amrap?

As many reps as possible

[Capebuffalo]

As many reps as possible

Burnout set

[Family_guy]

Deadlift day is always fun. Could have ripped a couple more on the amrap set, but wanted to leave a bit in the tank for the switch from pause squats to hex deads for accessory. Right shoulder is being faggoty and it feels better being pulled down instead of pressed down.

Vertical Jumps: 5x3
Deadlift:
1x135/225/275/3x300/3x340/2x8x365/11x365
Hex Deads: 1x135/225/275/5x315-8/7/7/7/7
Neck Flexion: 3x10-21/20/21
Neck Extension: 3x25-28/26/25
Neck Lateral: 2x10-33/31

At the risk Of sounding stupid what do those numbers mean?

[Obs]

I just picked a quarter up off the floor!
I am such a bad ass.
I grunted a lot but I got it done

[Gallowmere]

At the risk Of sounding stupid what do those numbers mean?

It’s just the way I mark off each set. First set with 315 was 8 reps, following four were 7.

[Capebuffalo]

I just picked a quarter up off the floor!
I am such a bad ass.
I grunted a lot but I got it done

I’d lose .50 if I stopped to pick up a quarter

[bethdoth]

I agree some of us love the leg press...I personally do them heavy before squats so I don't have to use over 315 to work the quads cus they are prefatigued from them and the leg extension warm ups...to explain a bit more im 47 with a nagging left hip issue that im trying to prolong surgery on...

If your hip is bothering you to the point that you have to get out of bed and walk around a few mintes 2-3 times a night or can't sit for more than an hour, go get it replaced. I replaced mine when I was 50, best decision I ever made ... no more pain.

Back yesterday. 10 minutes warm up on elliptical. 5 sets of wide grip pull ups using varying grip width and assist weight, 4 sets of isolated lateral rows, 4 sets bent over barbell rows, 4 sets of pull overs. Then back for 30 minutes of cardio. Mostly used wide grip to try and get my back wider, have plenty of thickness.

[ghettoboyd]

If your hip is bothering you to the point that you have to get out of bed and walk around a few mintes 2-3 times a night or can't sit for more than an hour, go get it replaced. I replaced mine when I was 50, best decision I ever made ... no more pain.

Back yesterday. 10 minutes warm up on elliptical. 5 sets of wide grip pull ups using varying grip width and assist weight, 4 sets of isolated lateral rows, 4 sets bent over barbell rows, 4 sets of pull overs. Then back for 30 minutes of cardio. Mostly used wide grip to try and get my back wider, have plenty of thickness.

its not to that point yet but it has grown tiresome because it is apparent that it isn't going to get better by itself...still hoping...

[ghettoboyd]

not training today but will be going in to train the wife as she requested it...cant say no to someone that never says no to me...

[timetolift5]

Start having lower back issues and you will look at leg presses and hack squats in a different light.

Like Obs said fuck dead’s.

I have scoliosis and a pinched nerve in my back. Believe or not I’ve had less pain since doing squats and deads.

[German89]

i do as well...let me say German with all do respect that I love your legs...impressive...

Thanks. I'm hoping they get back to where they once were. They used to be biggerm

[Couchlockd]

I have scoliosis and a pinched nerve in my back. Believe or not I’ve had less pain since doing squats and deads.

I too have pretty bad scoliosis.

I cannot do squats even with my body weight (like my body only, not a weight that matches my body weight, but my actual body. )

I admire your work with squats.

Dears I can do, in fact for never deadlifting , I'm decently strong in it. It's just I get this numb feeling in my left hip after a few and I feel "crooked" bad