"You're fat!"... "O yeah, well you're a weak bish!"
I really like this board... lots of great support for lifters here... figured I would post my workouts here for feedback...
I'm currentlly using "a" westside template for my training... I am using it in 3 week waves... I plan all three weeks ahead of time...
In week two of my second wave... I will go ahead and post the first two workouts from this week... with ME bench coming later today...
DE Bench & Assc.
DD Lat Pulldown
ME Deadlift & Assc.
2" Defecit Deadlift
Modified GHR on Roman Chair
Strong work. Close grips and front squats are beefy.
Congrats on the PRs. Looking forward to seeing you crush a few hundred more.
Awesome numbers man, looking strong!
Question: how do you do GHRs on a roman chair?
GLad to see you posting a log up bro, love the title too haha:rockon:
Stretching (2 sets of 30 secs)
hip flexor/quad stretch
Anterior shoulder/pectoral stretch
Ankle mobility knee drives
Side lying external rotation
(1 set of 10)
Preventative shoulder work (2 sets of 10)
shoulder external rotations
my hips are sooooo sore.... really need more flexibity/mobility in my hips.... found an outline on elitefts for this type of recovery.... gonna do it once a week...
A: PLACE KNEE HERE... QUADS SHOULD NOT REALLY TOUCH THE PAD
B: FEET GO HERE OF COURSE BUT STAY ON YOUR TIPPY TOES
STARTING IN THIS POSITION, NEVER BEND AT THE HIPS... only pulling yourself with the hamstrings...
it doesnt really help alot with glutes.... but mainly where the hammies meet the glutes
hope this helps... you just cost my company 15 man minutes ... lulz
subbed in man
this bish is like a lost puppy!! follows me everywhere i swear!!
sup PCT haha nice work bro. hows the meal plan?
nothing much... pretty much maintaining at 230... still using the outline you helped me with... but cheating more to up my cals for a couple weeks... recentlly put on about 4.5-5 lbs. of muscle and wanna keep it
firts two meals are a lock every day...
if some one from work wants to get i bite i go or get take out... having a double turkey on 9 grain honey out veggies and lite mayonaise right now...
after noon meal will sometimes be past over if i ate a hyooouge lunch ( more than 500 cals or so)....
pre a post workout are the same but i have 1 scoop of maltodextrin post work out
evening meal is the same... not eating s much nuts before bed with my bed time shakes...
im very happy though.... i can see a little bit of abs and getting stronger every day...
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