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[McCrew530]

Leg day today

Warm up
1 leg leg press 140X20 Each leg X3 SS with calf press 1 leg 140X20 2 sets

Dead lifts 225X10 275X8 315X5X2 375X2
Straight leg dead lifts 225X10X3
Plate Grip Dead lifts 135X10X3 ( Just getting a feel for this new movement)
seated calf raises 80lbs each side 15X5X5
Smith machine box squats 125 each sideX10X2 135ESX10X1 170ESX5X2
Bulgarian spilt squats SS with step ups 50lb dbs 5 reps each leg for both movements 3 sets (I tired with 60lb but my legs were done!)
Standing Calf raises 200lbsx15X5

Fun fact: A full head of human hair is strong enough to support 12 tons.

It all makes sense now!!!

 

[gokix811]

How did you like the plate grip deadlifts?

 

[McCrew530]

How did you like the plate grip deadlifts?

It was different but I liked it

 

[McCrew530]

Rest day yesterday and today is manual labor day. Going out to the desert and doing some concrete work on a piece of property

 

[McCrew530]

Man am I beat I forgot how tired you get after WORKING a solid 8. I have a regained respect for all the guys out there that do manual labour and then hit the gym.

 

[McCrew530]

Core work and foam rolling day my entire body feels beat and needed another easy day.
I do want to note that I have not been sleeping well these past few days and Im not quite sure why.

Fun Fact: 10,000 workers per year drop dead at their desks as a result of 60- to 70-hour work weeks in Japan. The phenomenon is known as “karoshi"

 

[McCrew530]

Chest
Cable Flies 27.5X20X3
Incline Flies 27.5X20X3
DB chest press 75X10X10
Incline DB Chest Press 75X5X5
Smith machine Decline press 2 plates Each side 10X8
Incline Bench 205X8X5
Cable kick backs 50X10X3
reverse Grip tricep press 150X10X3
DB Skull crushers 40dbs X10X3

Weight is holding steady at 211

Fun Fact: The Bull frog is the only animal that doesnt sleep (aside from this guy...)

 

[McCrew530]

Shoulders today ( I woke up still in a food coma I ate an entire rack of pork short ribs that I smoked last night and my stomach was still semi upset)

Arnold Press 45lb DBS 10X10
DB front raises SS with side Raises 15lb 10X10X10
Face Pulls 150 5X5
Upright cable rows close grip 200 3X3
Upright Cable rows wide Grip 150 3X3
Bent over cable Flies 12.5 lbs 10X5
shrugs 325 10X3
Behind the back smith machine shrugs 90lbs each side 10X3
1 arm dumbbell hang clean and press 50lb DB 5X5

Fun Fact: The setting of the “Halloween” movie is in Illinois, but the vehicles have California license plates.
The mask used in the movie Halloween was a William Shatner mask that they spray painted white, teased out the hair and changed the eye holes

 

[McCrew530]

And the ribs

 

[McCrew530]

back today ( I woke up about a half an hour before my alarm ready to go! )

Bent over barbell Rows 105 10X10
T bar rows 4 plates 5X5
Seated Cable Rows 205 5X5
V grip seated rows 125 10X10
lat Pull Down 205 5X5
V grip Pull downs 145 10X10

Thoughts: I have started to nice a really nice "something extra" in my work outs bumping up my dosage to 6 ABE a day.

Fun Fact: 1)The word “witch” comes from the Old English wicce, meaning “wise woman.” In fact, wiccan were highly respected people at one time. According to popular belief, witches held one of their two main meetings, or sabbats, on Halloween night.
2) The owl is a popular Halloween image. In Medieval Europe, owls were thought to be witches, and to hear an owl's call meant someone was about to die.

 

[McCrew530]

Right after waking up Chest is feeling bigger

 

[Danb2285]

Nice work man. I've always wondered Is there a name for the "v" bar? Cuz I have no idea what to call it other than that.

 

[McCrew530]

Nice work man. I've always wondered Is there a name for the "v" bar? Cuz I have no idea what to call it other than that.

I think they went all technical and gave it the official name of V-bar lol

 

[McCrew530]

Arms today I was going to hit legs but I was running late so I will hit them tomorrow on my day off so I have plenty of time to wreck em!

DB curls alternating 1 set reg 1 set hammer 40lbs 10X10 ( five sets each style)
DB skull crushers 45lb DBS 10X10
Standing Calf raises 245 10X10
Barbell cable curls 180 5X5
Tricep press 200 5X5
Cable Hammer curls with rope 110 5X5
cable tricep overhead extension 160X5 170X5 180X5 190X5 200X5 ( I felt my self getting stronger with each set of these)
Seated Calf raises one 45 and one 25 lb plate es 20X3
25lb plate curlX5 hammer curlX5 kickback X5 1 arm tricep extentionX5 ( Done in this order switch arms after each motion for 3 sets)

Thoughts : Todays pump was off the charts my triceps feel dead right now I love it. Also want to mention another noticeable libido bump after going from 4ABE to 6ABE a day

Fun Fact: Astronauts cannot belch – there is no gravity to separate liquid from gas in their stomachs.
Two pieces of metal without any coating on them will become one unified piece in the vacuum of space the phenomenon is called cold welding

 

[Nooshefx]

That picture of the ribs just ruined my day. Thanks for making me jealous

 

[McCrew530]

That picture of the ribs just ruined my day. Thanks for making me jealous

Dude they tasted amazing!!!!!

 

[McCrew530]

This is an example of that increased vascularity I was talking about I know its an odd angle of my fore arm but this is 10 hours after the gym( looking at it now my camera phone doesn’t really do it justice)

 

[McCrew530]

Went and did a cross fit style workout today for something different. And Jesus!!! I need to work on my cardio lol!

 

[Nooshefx]

Went and did a cross fit style workout today for something different. And Jesus!!! I need to work on my cardio lol!

That stuff is difficult! Last time I went to a crossfit gym I was coughing afterwards and my quads hurt for days!

 

[McCrew530]

That stuff is difficult! Last time I went to a crossfit gym I was coughing afterwards and my quads hurt for days!

I felt like an under conditioned fool huffing and puffing!

 

[McCrew530]

Legs: After last weeks session with the plate grip deadlifts I was excited to dive a bit deeper into that motion and play around with the weight and set ranges

Plate Grip Dead lifts 135X10X2 185X10X2 225X10X2 275X8X2 315X5X2 375X3X2
Seated Calf raises 95lbs Each side 5X5
Front Squats 155X5X2 175X5X2
Smith machine box squats 3plates & one 25lb ES 5X3
Standing Calf Press 280X10 drop to 100X10 3 sets

Not many motions today but my legs are smoked!

Fun fact of the day: The Earth spins at 1,000 mph but it travels through space at an incredible 67,000 mph.
The fastest speed a falling raindrop can hit you is 18mph.

 

[McCrew530]

Hit a back session after work today I love going on Sundays while football is on almost no one was there

2 arm DB row 55X10X4 60X10 65X10 70X10
1 arm cable row 170X5 140X10 110X15
Seated wide grip cable rows 160X15 1set overhand 1 set underhand 190X15x1over 1under 210X8X1over 1 under
1arm cable pulldowns 110X10reps each arm X2 125X10reps each arm
Close grip bent over barbell rows 115X15X3
DB overhead pulls 75lbX15X3
Straight arm wide grip pull down 75X15X3
Seated Calf raises 115lbs each side 5X5 Super set with 25lb plate curls alternating hammer and regular 15 reps each arm

Thoughts: today's pump was better than normal also there was zero stomach discomfort taking all those sups with some food in the belly maybe I am cheating myself working out fasted....

Fun Fact Weight. The weight of the human brain is about 3 lbs.
Cerebrum. The cerebrum is the largest part of the brain and makes up 85% of the brain’s weight.

 

[McCrew530]

Well Im up another lb three days in a row I woke up and was a consistent 213
Shoulders today even though every fiber in my body said stay in bed

DB front raises 20lb db 15X3
DB side raises 20lb 15X3
Delt Destroyers 20lb 15X3 (thanks for those niners4regie)
DB shoulder press 65lb 15X3
Upright cable Rows 120 15X3
Smith machine Shrugs 90lbs each side 15X4 (1 set wide 1set close 2sets behind the back)
superman delt fly 10lbs X15X3
Standing Smith machine Calf raises 90lbs each side 15X3
Standing calf press 290X10 drop to 130X10 4 sets

Fun Fact 97% of the water on earth is undrinkable. An estimated 20% of the world’s surface fresh water supply is contained in Lake Baikal in southern Siberia (the world’s deepest lake at more than mile in depth).

 

[abformulations]

Nice log buddy.

 

[McCrew530]

Nice log buddy.

Thanks man

 

[McCrew530]

Im not sure what it is about that extra hour of sleep that feels so good but I dont care. Rest day today.

Fun fact: Dark Side of The Moon stayed on the top 200 Billboard charts for 741 weeks! That is 14 years
Warner Communications paid $28 million for the copyright to the song "Happy Birthday". (Can you believe some one owns that song?)

 

[Nooshefx]

Off topic question. You ever eaten at a restaurant called the Fish House over near Pacific Beach? I'm missing that little spot right now.

 

[McCrew530]

Off topic question. You ever eaten at a restaurant called the Fish House over near Pacific Beach? I'm missing that little spot right now.

Are you talking about the fish house VeraCruze or the little sushi spot? I have eaten at both places and they are both very good!
Have you gone down to Burbon street yet?

 

[Nooshefx]

Are you talking about the fish house VeraCruze or the little sushi spot? I have eaten at both places and they are both very good!
Have you gone down to Burbon street yet?

I had the name wrong. The Fish Shop off Garnett Ave? Love that place! We eat there like 3 times every time we visit that area. We went down Burbon St several times. That street was insane with stuff I didn't want to see or step in. The woman and I had a good time though. We'll go back again

 

[McCrew530]

I had the name wrong. The Fish Shop off Garnett Ave? Love that place! We eat there like 3 times every time we visit that area. We went down Burbon St several times. That street was insane with stuff I didn't want to see or step in. The woman and I had a good time though. We'll go back again

I dont think I have ever been to that place I will need to check it out. is there anything you would recomend?

 

[McCrew530]

Leg day today

leg press 450X20X2 550X20X2 650X15X2 750X13X2
leg press machine calf raises 360X10X2 270X15X2 180X20X2plate
dead lifts 315X5X4 365X3X2
plate grip dead lifts 225X10X2
front squats 135X10X10
Seated calf raises 115 ES 5X2 90lbs ES X10X2 70lbs ESX15X2

Thoughts: My knees have been feeling dry these past couple of days but other than that I have been feeling great.

 

[McCrew530]

fun fact: If you were to take all the bacteria in your body and roll it into a ball it would weigh about 3lbs
http://cdn.arwrath.com/3/33518.gif

 

[wicked442]

Leg day today leg press 450X20X2 550X20X2 650X15X2 750X13X2 leg press machine calf raises 360X10X2 270X15X2 180X20X2plate dead lifts 315X5X4 365X3X2 plate grip dead lifts 225X10X2 front squats 135X10X10 Seated calf raises 115 ES 5X2 90lbs ES X10X2 70lbs ESX15X2 Thoughts: My knees have been feeling dry these past couple of days but other than that I have been feeling great.

Damn you had to be rubber legging it out of the gym. Strong wo.

 

[McCrew530]

Damn you had to be rubber legging it out of the gym. Strong wo.

Dude my entire body was smoked after that session my arms even had a pump going lol!

 

[Nooshefx]

Damn you had to be rubber legging it out of the gym. Strong wo.

I was thinking the same thing after I read his post. He is just wanting to have those DOMS come visit.

 

[Nooshefx]

I dont think I have ever been to that place I will need to check it out. is there anything you would recomend?

Anything at Fish Shop I would recommend? Hard to say, depends what you like. It reminds me of ordering food at chipotle but seafood style. You pick what type of protein you want, then how you want it cooked, pick out the seasoning style and sides. I'm about to get emotional over here.

 

[McCrew530]

Anything at Fish Shop I would recommend? Hard to say, depends what you like. It reminds me of ordering food at chipotle but seafood style. You pick what type of protein you want, then how you want it cooked, pick out the seasoning style and sides. I'm about to get emotional over here.

Holly hell that sounds amazing! I guess I am making a trip down to PB next week!

 

[McCrew530]

Chest today. I love holliday weekends my gym was a ghost town this morning

Incline DP Bench 60X10 65X10 70X15 75X10X2
Flat DB Bench 75X10X5
Wide grip incline bench 215X10X3
Close grip smith machine Bench 70lb ESX15X3
Body weight dips 20X3 Superset with pushups 20X3
DB flies 40X15X5

Fun fact: Disneyland's address is 1313 Harbor Blvd - this address was picked by Walt, not automatically given to the park.
13 may stand for M, the thirteenth letter in the alphabet, resulting in "M.M." [Mickey Mouse]. 1313 was also Donald Duck's address and 313 was Donald's license plate number.

 

[McCrew530]

back today

Lat pull-down ss with behind the back pull downs 140X10X10X5
Bent over Rows 115 wide grip 10X5
Bent over rows Close grip 115lbs 10X5
Incline DB rows 75 X10X5
V grip seated rows 165 X10X5
Straight Arm pulldows 70X10X5
T bar cable rows 180X15X3 (focus on pinching the shoulder blades together.

Thoughts: well these doms have been kicking my a$$ since I have increased my reps. I have noticed a huge difference in the doms going from 5X5 heavy weights to a 10X10 or 10X5 style with med weights. They stick with me for 3-4 days vs the 2-3.

Fun fact: The first webcam was invented at The University of Cambridge to let people know if the coffee pot was full or not
The lethal dose of caffeine is roughly 100 cups of coffee

 

[McCrew530]

Wings are filling in and getting wider

 

[wicked442]

Damn McCrew did ya get bit by a snake? You're all SWOLE up.

 

[Nooshefx]

Damn McCrew did ya get bit by a snake? You're all SWOLE up.

LoL!

 

[bdybldnaam]

Awesome dude!!

 

[Jiigzz]

Looking huge man. Nice job

 

[Lukef2000]

Wings are filling in and getting wider

Looking massive dude!

 

[McCrew530]

Damn McCrew did ya get bit by a snake? You're all SWOLE up.

Ya this one lol

Awesome dude!!

Thanks man.

Looking huge man. Nice job

This has been an incredibly beneficial stack!

Looking massive dude!

I apreciate it I have put on a solid 8lbs

 

[McCrew530]

Shoulders and arms

Arnold Press 35X10 40X10 45X10X2 50X10
DB shoulder press 65X10X5
Delt destroyers 35X10X2 30X10X2 25X10
Rope Face pulls 150X10X5
Upright rows 95X10X5
DB shrugs 75X10X5 SS with DB lateral raises 25X10X5
Preacher Hammer curls 40X10X5 SS with reverse curls 40X10X5
DB skull crushers 60lb dbs 10X5 (last set I failed at 10)
1 arm cable curls 60lbs X20X3
Seated calf raises 90lbs each side 10X5 SS with Kickbacks 40X10X5
Reverse grip pulldowns 180X10X5

Thoughts : I felt like I could have hit a 3 hour gym session today and the pump was off the chain. My elbows got a little sore half the way through but that was the only hindrance.

Ill update with a fun fact later today. Gotta go get some food

 

[McCrew530]

fun facts: The male giraffe will continuously headbutt the female in the bladder until she urinates. The male then tastes the pee and that helps it determine whether the female is ovulating. If she is, it’s business time.
Dragonflies have shovel shaped penises so they can scoop out their *****’s sperm

 

[McCrew530]

well today is the last day I am going to finish it off with legs and am going to try and get 425 off the ground in dead lifts!

 

[McCrew530]

Well I didnt get 425 up but I matched my pr at 405 but I did that for two reps

Straight leg deadlifts 135X15X2
Plate grip deadlifts 225X10X2\
Deadlifts 315X5 365X2 425 fail X2 365X3 315X5
BSS 55X5X5
Smith machine squats 3plates ES 5X5
Standing calf raises on smith machine 2 plates ESX10X5
Machine calf raises 160X20 130X20 100X20

I will have my final review with pictures tomorrow