August Most Improved Competition [ENTRY OPEN until start]

[almostgone]

I did, they are eventually going to send someone on 31th.

The gal over the phone said she couldn't actually open a report. She said, she needed to know how fast my internet went by testing via some website (speedtest.net) which I couldn't even open lol. Kind of absurd I know, but that's how it rolls in the land of pizza and spaghetti.

We have some Italian machinery made by Sipro Italy that we just decommissioned. You can definitely tell y'all have a different approach to things. Not necessarily bad......just... different.

[hammerheart]

We have some Italian machinery made by Sipro Italy that we just decommissioned. You can definitely tell y'all have a different approach to things. Not necessarily bad......just... different.

A massive bridge in Northern Italy just collapsed today, found a video link but cannot open it myself - https://video.repubblica.it/dossier/.../312431/313065

31 died, the bridge was deemed "safe" by the authorities. It's not like the first one going down several have in the recent past.

[Capebuffalo]

Excellent... Now call that phone guy and get your internet fixed TODAY





That's exactly what I was thinking???




Damn Cape, you must have a ton of focus and intensity... It'd be challenging for me to get to far with that, I'm totally envious.


Every, have a great day, that's an order.
C-

If you get to failure on that 3-5 rep and can do no more you have properly worked that muscle. I’m not trying to build endurance. I’m trying to build size and strength. Ex. on the last set and last rep of the db incline it took at least 5-10 second to get those 85’s pressed out. I knew I wasn’t letting it down till it went up. I fought and fough and shook uncontrollably for that last rep. I couldn’t have done another if there had been a gun to my head. I try to hit that mark on every set.

[hammerheart]

Chest -

Flies machine 1 wu

Incline Db presses 2 wu 2 wo
Incline Db flies 2 wo

Decline Db presses 2 wo
Chest press machine 1 wo


Didn't feel like it but went doing some pulldowns, just warm up sets, then some weighted hypers and a couple sets smith shoulders presses, kinda weak but just trying to keep muscles active until next week. Off until Monday.

Left hams still hurting right below glutes, guess the attachments took too much stretch last time I did deads or presses, hope to be good to go next week.


Feeling not well and too "hormonal" lately, getting a bout of acne all over and body odour got stronger, hope to give it a check soon, eating a bit of AI in the meanwhile.

[cousinmuscles]

Some comparison pics 2 weeks in. Cut seems to less well than expected. It seems I have lost some fat on my obliques most visible from the back relaxed and my serratus are showing now, showing on the abs and thigh and front double bicep. Oh well either I get more visible abs or at least make for a good prime for the cycle.

[PeanutbutterDC]

Some comparison pics 2 weeks in. Cut seems to less well than expected. It seems I have lost some fat on my obliques most visible from the back relaxed and my serratus are showing now, showing on the abs and thigh and front double bicep. Oh well either I get more visible abs or at least make for a good prime for the cycle.

Nice! Thanks for posting progress pics.

[Capebuffalo]

Some comparison pics 2 weeks in. Cut seems to less well than expected. It seems I have lost some fat on my obliques most visible from the back relaxed and my serratus are showing now, showing on the abs and thigh and front double bicep. Oh well either I get more visible abs or at least make for a good prime for the cycle.

Losing size. Keep it up and I’ll own you.

[cousinmuscles]

Losing size. Keep it up and I’ll own you.

Must be the aging huh?

[cousinmuscles]

Todays training

Deficit deadlift 220 x 3
Glute ham raise +25 x 12,10
Barbell row 140 x 14,10
Medicine ball crunches x 25,20,20

[guitarzan]

Been slack on cardio, starting coughing up some junk from lungs this morning, hopefully whatever that is is about to pass. Workouts and diet still spot on

[guitarzan]

I'm putting on mass, even though I'm cutting! I love tren

[almostgone]

Been slack on cardio, starting coughing up some junk from lungs this morning, hopefully whatever that is is about to pass. Workouts and diet still spot on

Think some of it is due to the tropical temps and humidity? I usually don't have any issues with chest congestion or inner ear issues until mid to late winter or early spring, but I have crud in my lungs and my good ear is popping/clicking and you can't get it to equalize or clear.

[guitarzan]

Think some of it is due to the tropical temps and humidity? I usually don't have any issues with chest congestion or inner ear issues until mid to late winter or early spring, but I have crud in my lungs and my good ear is popping/clicking and you can't get it to equalize or clear.

Dunno, haven't been sick feeling, except a little last night. Two year daughter recovering from pneumonia, bacterial. Not sure if they are related

[Capebuffalo]

Lat pull downs 1 warm 2 working

Reverse grip bb rows 2 feeler 1 working

D grip pull downs 2 working

1 arm pull downs 2 working

Machine crunch’s

[cousinmuscles]

Where's octaneforce?

[cousinmuscles]

Missed cardio last night, didn't sleep so much, but got this job done finally



looks pro doesn't it?

[guitarzan]

Missed cardio last night, didn't sleep so much, but got this job done finally



looks pro doesn't it?

Pro stuff has labels, not sharpie markings lol

[cousinmuscles]

Pro stuff has labels, not sharpie markings lol

It's hand made by a real professional, like a classic Ferrari. No automated factory stuff here.

[Windex]

Missed cardio last night, didn't sleep so much, but got this job done finally



looks pro doesn't it?

No duct tape ?

[cousinmuscles]

Great work guys!

Bit late posting. It’s been a super busy day! Getting ready for my son’s bday party at the house tomorrow. I’m currently taking a breather from the 185 cake pops I’m making! ...do you know how tempting cake pops are???!!! Lol

Leg this morning

Leg press 3 wu, 5 working up to 660x12(last 3)
Hip thrusts (smith) 3 sets 200x10
B.B. Split squat (front leg raised) 3 sets 105x8
Glute cable kickbacks 3 sets 45x12

Did some burnout work with hip circle, leg extensions, and stiff legged Deads. Also threw in pull-ups throughout workout.

Finished with yoga/stretching.



Btw down 2 more lbs! Woohoo!!!

No duct tape ?

They held together this time so no need

[Capebuffalo]

Hammer machine Military Press 3 warm

Db Military Press 2 working both drop sets

Db front lateral raises superset / v bar pulls 2 working

Rear delt rope pulls 2 working.

[guitarzan]

Still coughing up junk, not much cardio. Haven't felt sick, been getting in good workouts, diet still going good. Friend of my mine returned a optical je borrowed a few years back, gonna try to start getting more cardio in the evenings

[PeanutbutterDC]

Hey, guys! I haven't posted much on this thread lately but I'm following along. I'm keeping up with my program for the most part. A few minor adjustments bc fighting off illness.
I wanted to share something my coach pointed out that really helped me. Been going through hella stress on several fronts these past couple weeks. Coach pointed out there are a ton of things in life we can't control, but we *can* control training and diet. That's helped me get through a stressful time without turning to food for comfort

[guitarzan]

Hey, guys! I haven't posted much on this thread lately but I'm following along. I'm keeping up with my program for the most part. A few minor adjustments bc fighting off illness.
I wanted to share something my coach pointed out that really helped me. Been going through hella stress on several fronts these past couple weeks. Coach pointed out there are a ton of things in life we can't control, but we *can* control training and diet. That's helped me get through a stressful time without turning to food for comfort

I've had very stressful last couple weeks, cause of work, luckily I didn't do like I normally do and eat my ass off to feel better

[Obs]

I've had very stressful last couple weeks, cause of work, luckily I didn't do like I normally do and eat my ass off to feel better

I wish I had that problem.
When work gets to be too stressful I cant eat which makes me more stressed and angry. Only thing that fixes it is a fat paycheck and my lady hugging me and telling me what I mean to her. Then I spend two days shooting slin and eating like a pig until I am replinished.

[KittyO1]

Thanks for that good reminder PB!! It is so easy to let stress overtake us and most of the time it is completely out of our control!

[KittyO1]

Chest day

B.B. Bench 4 wu sets building/warming up 6 working 95-125x3-8 reps. Last one dropset

Incline B.B. bench 4 sets 95-100x5-6 reps

Machine flyes 3 sets 100x6-8

Overhead Tricep Extensions 2 burnouts

Several sets of ab work: decline sit-ups/cable crunches

Cardio 40 mins treadmill

It was a good workout today but really could’ve used a spotter. Failed on last rep on both flat and incline bench. Luckily I managed to re-rack on flat but incline I maneuvered it to my lap and then stood up. I’m sure it was hilarious to watch! Lol

[Capebuffalo]

Chest day

B.B. Bench 4 wu sets building/warming up 6 working 95-125x3-8 reps. Last one dropset

Incline B.B. bench 4 sets 95-100x5-6 reps

Machine flyes 3 sets 100x6-8

Overhead Tricep Extensions 2 burnouts

Several sets of ab work: decline sit-ups/cable crunches

Cardio 40 mins treadmill

It was a good workout today but really could’ve used a spotter. Failed on last rep on both flat and incline bench. Luckily I managed to re-rack on flat but incline I maneuvered it to my lap and then stood up. I’m sure it was hilarious to watch! Lol

Be careful. We have a long way to go. Smith machine is a great option for those situations.

[cousinmuscles]

Chest day

B.B. Bench 4 wu sets building/warming up 6 working 95-125x3-8 reps. Last one dropset

Incline B.B. bench 4 sets 95-100x5-6 reps

Machine flyes 3 sets 100x6-8

Overhead Tricep Extensions 2 burnouts

Several sets of ab work: decline sit-ups/cable crunches

Cardio 40 mins treadmill

It was a good workout today but really could’ve used a spotter. Failed on last rep on both flat and incline bench. Luckily I managed to re-rack on flat but incline I maneuvered it to my lap and then stood up. I’m sure it was hilarious to watch! Lol

I bench in a cage/squat rack. I have the pins just right so when I stop arching the bar touches the pins. This way I can get full ROM and if I fail I just flatten my torso. Or like cape said Smith machine. Happens all the time to me just careful so you don't lose grip of the bar and it starts slamming here and there or on your teeth lol

[Capebuffalo]

Bb curl ss/ seated Incline Db curls 1 warm 2 working

Ez bar curls ss/ alt Db curls 2 working

High cable concentration curls 2 working

V bar press downs 3 working

French press 2 working

Ez bar skull crushers 2 working

Rope press downs 2 burnout

Whew

[almostgone]

Bb curl ss/ seated Incline Db curls 1 warm 2 working

Ez bar curls ss/ alt Db curls 2 working

High cable concentration curls 2 working

V bar press downs 3 working

French press 2 working

Ez bar skull crushers 2 working

Rope press downs 2 burnout

Whew

Ouch!!!! How's your range of motion now?

[Capebuffalo]

Ouch!!!! How's your range of motion now?

Pretty decent. I need to stretch more. Lol

[almostgone]

Pretty decent. I need to stretch more. Lol

Same here. I keep planning to incorporate Doggcrap stretching like I used to do, but absolutely everything that could hinder me seems to be happening recently.

[cousinmuscles]

Last night's training

Seated db press 50 x 9.5, 7
Pullups +15x 14, close grip underhand +15x 10
Seated db side raise dropset 20x16, 12.5x8, 8x8
Standing calf raise 115x26 RP 10 RP 8
Seated calf raise 35x36 RP 12 RP 10
Lying db rear delt raise 9x20, 20, 20

[guitarzan]

Getting mo vascular

[almostgone]

Getting mo vascular

Yes you are!!!!

[KittyO1]

Great work guys!

Bit late posting. It’s been a super busy day! Getting ready for my son’s bday party at the house tomorrow. I’m currently taking a breather from the 185 cake pops I’m making! ...do you know how tempting cake pops are???!!! Lol

Leg this morning

Leg press 3 wu, 5 working up to 660x12(last 3)
Hip thrusts (smith) 3 sets 200x10
B.B. Split squat (front leg raised) 3 sets 105x8
Glute cable kickbacks 3 sets 45x12

Did some burnout work with hip circle, leg extensions, and stiff legged Deads. Also threw in pull-ups throughout workout.

Finished with yoga/stretching.



Btw down 2 more lbs! Woohoo!!!

[Windex]

Great work guys!

Bit late posting. It’s been a super busy day! Getting ready for my son’s bday party at the house tomorrow. I’m currently taking a breather from the 185 cake pops I’m making! ...do you know how tempting cake pops are???!!! Lol

Leg this morning

Leg press 3 wu, 5 working up to 660x12(last 3)
Hip thrusts (smith) 3 sets 200x10
B.B. Split squat (front leg raised) 3 sets 105x8
Glute cable kickbacks 3 sets 45x12

Did some burnout work with hip circle, leg extensions, and stiff legged Deads. Also threw in pull-ups throughout workout.

Finished with yoga/stretching.



Btw down 2 more lbs! Woohoo!!!

I like your shoes I have similar Nike's

Great workout !

[Capebuffalo]

I like your shoes I have similar Nike's

Great workout !

I had to go back after seeing your post. I didn’t see the shoes at first. Lol

Nice legs Kitty. Great sweep on the quad. Nice glute work.

[guitarzan]

Great work guys!

Bit late posting. It’s been a super busy day! Getting ready for my son’s bday party at the house tomorrow. I’m currently taking a breather from the 185 cake pops I’m making! ...do you know how tempting cake pops are???!!! Lol

Leg this morning

Leg press 3 wu, 5 working up to 660x12(last 3)
Hip thrusts (smith) 3 sets 200x10
B.B. Split squat (front leg raised) 3 sets 105x8
Glute cable kickbacks 3 sets 45x12

Did some burnout work with hip circle, leg extensions, and stiff legged Deads. Also threw in pull-ups throughout workout.

Finished with yoga/stretching.



Btw down 2 more lbs! Woohoo!!!

Looking good!