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Old 10-10-2012, 01:22 AM   #81
Bodybygamma
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Default Tuesday Oct 9 2012

Feel like crap. Weather change and loads stress at work is killing me as well as taking the infested diseased nyc subways to and fro every day. Just received
Solitary Fitness in the mail today so I am stoked.




Skipping my Deadlift (Singles) 515 (x5sets) as they won't help my strength, my form/technique on deadlifts is good and more rest will help for Fridays session. Instead I will be doing SOLITARY FITNESS DAY 1 which I will post a little later once its done. Getting close to the meet so need to think big picture and just build.

Other amendments to my training pdf program is no axle bench press with feet off the bench have been done, will start feet on bench pressing again but with a barbell and the weight/reps/sets will vary based on how I feel.

I haven't been pausing the bench press since its too stressful and counter-productive to my strength gains at this point.

Tuesday Oct 16 no zombie squat 405/425. I might just do 315 for max reps or versus chains.

A lot of things actually will change for training but the main vince anello 20lbs every 2 weeks on the deadlift and 20lbs each week more on the squat slowly lower the reps but keep 2 sets will stay.

On a side note my debit/checking was jacked few weeks ago which I managed to fix everything get all my money back but last pay check was in limbo due to the changes, I finally get that money tomorrow so I can order much needed supplements as nutrition has been horrid1610 Nov 18, ELITE @242 or die trying.
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Old 10-10-2012, 03:00 AM   #82
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Default Solitary Fitness Day 1 (October 9 2012 GPP sub in session)

Did 15 minutes of fast walking cardio outside and some light stretches as a warm up:

Press Ups (with push up stand on phone books 7inch deficit) x10 (static)

Sit Ups/Crunches (feet on couch hands straight forward fingers excel past knees, slight pause, one long pause on last rep) x10 [10sec hold knees to chest)

Body-weight Static Zombie Squats x10

Squat Thrusts x10

Fatman Burpees (with push up stand on phone books 7inch deficit) x10

Star Jumps( static stretched out jumping jacks) x 10

Static step ups (on 12inch platform) x10 *each

Towel behind the neck rotator cuff movement x10 *each side

Towel Rotator Cuff (upperbody) Jump rope (Gilgamesh secret) x10

Tricep Chair Dips x 10

Press Ups (with push up stand on phone books 7inch deficit) x10 (dynamic)

Static Side Chest pose x10 seconds flexing x10seconds strech *each side
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Old 10-10-2012, 08:19 AM   #83
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Good stuff Tony, sorry to hear about your funds bro...hope they punish the scum! You shall attain elite status!!!!
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Old 10-10-2012, 09:23 AM   #84
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going great BBG ... keep smashing the wts. ...
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Old 10-11-2012, 08:28 AM   #85
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Quote:
Originally Posted by Bodybygamma View Post
Just received
Solitary Fitness in the mail today so I am stoked.
That's one I have yet to read. Let me know what you think.

Quote:
, ELITE @242 or die trying.
Easy.
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Old 10-13-2012, 07:13 AM   #86
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Default Friday Oct 12 2012

Heart almost wasn't in it. I was dilly dallying procrastinated in the city with a friend for a spontaneous drink when I should have either went to train or rest so I can train the next day... train delays and all other non-sense lead me to do 5seated pull ups and 7 standing chin ups on the train in normal people clothes.

... Long story short, 3-4am or not I went to the ****ing gym

Squats
405-455
505x3 (x2Sets) big bag PR!

Rack Pulls (mid shin)
495-
605x2reps PR!

Doesn't seem like much but when everyone is wishing you a good morning when you been up for 18 hrs and stressed from work and life its a lot.

HAPPY BIRTHDAY STEVE this was for you!
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Old 10-13-2012, 08:22 AM   #87
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Quote:
Originally Posted by Bodybygamma View Post
Heart almost wasn't in it. I was dilly dallying procrastinated in the city with a friend for a spontaneous drink when I should have either went to train or rest so I can train the next day... train delays and all other non-sense lead me to do 5seated pull ups and 7 standing chin ups on the train in normal people clothes.

... Long story short, 3-4am or not I went to the ****ing gym

Squats
405-455
505x3 (x2Sets) big bag PR!

Rack Pulls (mid shin)
495-
605x2reps PR!

Doesn't seem like much but when everyone is wishing you a good morning when you been up for 18 hrs and stressed from work and life its a lot.

HAPPY BIRTHDAY STEVE this was for you!
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Old 10-13-2012, 10:37 AM   #88
BendtheBar
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BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Quote:
Originally Posted by Bodybygamma View Post
Heart almost wasn't in it. I was dilly dallying procrastinated in the city with a friend for a spontaneous drink when I should have either went to train or rest so I can train the next day... train delays and all other non-sense lead me to do 5seated pull ups and 7 standing chin ups on the train in normal people clothes.

... Long story short, 3-4am or not I went to the ****ing gym

Squats
405-455
505x3 (x2Sets) big bag PR!

Rack Pulls (mid shin)
495-
605x2reps PR!

Doesn't seem like much but when everyone is wishing you a good morning when you been up for 18 hrs and stressed from work and life its a lot.

HAPPY BIRTHDAY STEVE this was for you!
Thanks! I am deadlift tomorrow and will set a PR in your honor.
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Old 10-14-2012, 02:08 AM   #89
Bodybygamma
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Default Sat 13 2012

BenchPress
325x3
335x2
350x1

Barbell Row
275X9 reps PR
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Old 10-14-2012, 06:57 AM   #90
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Doing some fine wogk big T.
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