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Old 01-18-2014, 02:29 PM   #131
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Quote:
Originally Posted by BendtheBar View Post
Exceptional bro maneuvers.
Thank you bro. It was clearly brodacious.
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Originally Posted by McBuff View Post
Nice bro split bro

Sent from my SCH-I605 using Tapatalk
Thanks brohammer. Bro split is bro, bro. You know what I mean bro?
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[Today 05:50 PM] BendtheBar: Write that quote down
[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
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Old 01-18-2014, 02:36 PM   #132
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Default 1/15/14 Legs

Split Squat
bwx12,65x6,80x4,100x4,120x4
back squat to bench
180x8,8,8,8
Band Curls
1 monster mini 1 mini x12x4
Front Squat
75x15,15,9

Overall Workout Grade:A

Notes:
Hit my split squat goal for the session. I've said this before, but just FYI I use a "clean" bar placement for my split squats (just like a front squat). It seems to be the easiest to manage. I video taped myself last weekend to verify depth was being hit.
One other thing about split squats, I'm considering, a back off set of 8 after the top set.
Still cautious about the back squating. My back didn't appreciate them this week. Truth be told I've slacked on my ab work and this doesn't help my cause.
Front squats felt brutal. My quads were already shot. I am using the front squat as more of an ab workout than anything, but doing them at the end like this finishes my quads off nicely.
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I am not a powerlifter nor am I a bodybuilder. I just want to be big and strong.
Quote:
[Today 05:50 PM] BendtheBar: Write that quote down
[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
Make gains, not excuses.
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Old 01-18-2014, 02:45 PM   #133
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Default 1/17/14 Shoulders/Triceps A bros second favorite session

OHP (worked up to 4:00 rest time)
45x12,80x8,115x6,140x4,175x2, 145x8

DB Lateral raise 30x10,10,10 (2:00 rest time, will decrease to 1:30 next week at same lbs)
Rear delt raise 25x11x3 (1:30)

CGBP
70x10,125x8,165x6,215x6,255x6
Incline Lying tricep extension
97.5x10,10,9
Superset with:
Band face pulls 1 mini 1 micro mini x15x3

Band push downs
1 mini 1 micro mini x13,11, 1 mini x18

Overall Workout Grade:B+

Notes:
Not only did i not hit my goal of 4 reps on my top OHP set, but I actually hit 1 less rep than last week. I speculate my reduced calories may be playing a roll, although I am not sure. Either way, I am going to drop these back about 10 lbs and creep back up.
I did hit 8 reps on the back off set, so I will actually be increasing this set.

I kicked the db lateral raises up 5lbs from last week. Last week was 25x13, this week was 30x10. Because on a lift like this, 5lbs is a lot, i went ahead and factored in rest time as a variable for progression. I added 30 seconds more rest (2:00). Next week I will keep the weight and reps the same, but reduce rest time by 30 seconds (1:30). Progression is king and this gives me another manner of progression with a "small" lift.

Kicked up my ramping sets 5lbs on CGBP. Hit my top set.

Pretty good session.
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I am not a powerlifter nor am I a bodybuilder. I just want to be big and strong.
Quote:
[Today 05:50 PM] BendtheBar: Write that quote down
[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
Make gains, not excuses.
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Old 01-18-2014, 09:06 PM   #134
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Solid work up in here.
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Old 01-18-2014, 09:17 PM   #135
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Youve got all kinds of gains on the table.
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Old 01-19-2014, 11:17 AM   #136
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SwoleCephus work going on in here! Brutal quad work
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Squat 182.5 (402.34)
Bench 142.5 (314.16)
Dead 220 (485.01)
Total 545 (1,201.51)
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Old 01-19-2014, 12:59 PM   #137
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Quote:
Originally Posted by BendtheBar View Post
Solid work up in here.
Thanks Steve.
Quote:
Originally Posted by EliteDreams View Post
Youve got all kinds of gains on the table.
But then I ate a tortilla and pushed all the gains off of the table. Bummer.
Quote:
Originally Posted by KD5NFW View Post
SwoleCephus work going on in here! Brutal quad work
Thanks Rich.
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I am not a powerlifter nor am I a bodybuilder. I just want to be big and strong.
Quote:
[Today 05:50 PM] BendtheBar: Write that quote down
[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
Make gains, not excuses.
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Old 01-19-2014, 03:03 PM   #138
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Default 1/19/14 Back

Hang Cleans
50x5,100x5,110x5,120x5

Pull ups
BWx1,2,2,1, Chin upx1

BB Rows
60x8,110x8,150x8,185x8

Band Assisted pull ups
2 monster mini 2 mini x11,7,6

BB Shrugs
230x12,280x12,300x12

Overall Workout Grade: B+

Notes:
Worked out fasted this morning.
Hang cleans were a bit rough on my lower back. I might actually give Power Cleans a shot. They tend to fill like a smoother motion to me and the "power" portion of the lift isn't so much generated in the lower back. If that makes sense.

Pull ups on paper didn't improve, but I did notice a lot more power on my first couple sets. For whatever that is worth.

Hit my row goal.

Shrugs felt good.

Didn't do my calve work this morning. Between lowered calories yesterday and working out fasted(not having done so in a few months that I can recall) I started to kind of bonk.
Might hit calves and forearms later on this afternoon.
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I am not a powerlifter nor am I a bodybuilder. I just want to be big and strong.
Quote:
[Today 05:50 PM] BendtheBar: Write that quote down
[Today 05:50 PM] BendtheBar: If I am going to be a bro, I am going to be the best
Make gains, not excuses.
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Old 01-19-2014, 05:33 PM   #139
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Nice work Josh. Still good pressing even with that miss in there.

Naughty, naughty! Slacking on your ab work is a no-no.

Keep crushing bro.
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Old 01-21-2014, 09:51 AM   #140
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Great work a Josh! Pull ups have improved! Not long ago you did only 1, period, you ARE improving! Strong work everywhere! Keep it up bud!
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