Sweetlou's training log

[SweetLou321]

3/28/12-ME Bench
Workout:
GPP: Chins bwx10,10,6,6. not really gpp i guess but makes me better none the less
2 Board Press w/ comp grip
275x1
315x1
335x1, easy
355x0 just shy of lockout
345x1 PR, not bad. Really hammering my bench form in.
Dips w/ bands
Bw+doubled up monster mini and mini bandx8
Bw+2 doubled up mini bandsx8
Bw+1 doubled up mini bandx12 (it felt like the band weight was the same the whole way thru and they were just yanking me down, made my tris contract very hard)
Hang Cleans
175x3x3 (never do these, just working on the form, my partner does strong man so he wants to start to work on his clean more)
Banded Medicine Ball Pushdowns+Pullaparts
2 mini bands+140lbsx33/monster minix40
2 mini bands+170lbsx23/monster minix30
2 mini bands+190lbsx12/monster minix30
2 mini bands+140lbsx32
4 way neck machins
35lbs for 2 sets of 10, tweaked my neck last week taking it easy.
Notes: Overall great session and a big step up from where ive been the last few weeks. Idk how much 2 board presses will help me as it feels like I barly have to lower the bar. Next cycle is full bench so Im excited to see how things go. Ive hit PRs on my main 3 variations of bench, floor press was 245 now 275, Cambered bar was 245 for 1 and now its 270x2, and 2 board is now 345 for 1 where it was 335 before. Im excited anyways.

 

[SweetLou321]

3/30/12-DE Squat/Deadlift
Workout:
DE Box Squat w/ Bands
185lbs bar weight+monster minisx8x2
Speed Sumo Pulls w/ Straight weight
250x10x1
Elevated GHRs
bwx10,10,10,10
Grappler
25x8
35x8,8
Notes: Got some good tips from an older and more experienced powerlifter. He was mentioning my squat/sumo pull form. He said I was ducking my feet out to much making me unbalanced and decreasing my leverages. He explained how it puts pressure on the back side of the joint and how wide I am im getting no quad in my lift. Mostly glutes/hips. He suggested I find my happy medium to where my hips,glutes,quad,and hams all work together on both lifts. This will prevent injuries and allow for my lbs lifted. It made sense, so ill be playing my squat/pull stance the next few sessions to really get a better groove.

 

[SweetLou321]

3/31/12-DE Bench
Workout:
GPP: Chinsx8,10,8,9 various grips
DE Bench w/ doubled up mini bands
95lbs bar weight w/ bandsx9x3 3 diff grips
Shirt work
275x0 didnt touch
315x0 touched but the shirt is to loose to use, it wasnt mine tho. Ill be ordering one soon.
Standing Oh BB Press
135x10
155x5,5,5
Rolling Tricep Ext
45x10
35x12,15
Iso Hammer Low Row
230x12,15,12
4 way neck machine+external prehab
35x2 sets of 15, 8lbsx2 sets of 15
Notes: Tried a shirt today, two loose by far. Ill be ordering some gear in prep for a meet in october to hopefully compete geared. Ill be getting a titan super centurion for squats and maybe pulls or ill just use my titan superior for pulls, and a titan super 2-ply F6 for benching.

 

[SweetLou321]

4/2/12-ME Squat/Deadlift
Workout:
GPP: Walking with the prowler loaded with 50lbs. 3 200meter laps.
Sumo Pulls w/ Chains
225+90lbs chain weight at lockoutx1,1,1
275+90lbs chain weight at lockoutx1
315+90lbs chain weight at lockoutx1
365+90lbs chain weight at lockoutx1
405+90lbs chain weight at lockoutx1
455+90lbs chain weight at lockoutx0, missed it just below my knee, form didnt break everything looked good. It just was a long pull and I ran out of energy and had to dump it. Need to get faster. Not a bad day for only pulling sumo 10-15 times ever.
Reverse hyper w/ bands
180lbs+2 mini bandsx10,10,10
Close Grip Seated Cable Rows
110x10
130x10
150x10
Seated Rope Crunches
60x10
70x10
80x9
Notes: Good session and the best ive felt pulling in awhile. I worked on my sumo stance some more and really got a happy medium between my hips, glutes, hams, quads. Im not sure yet but I think my sumo may pass my conventional soon with how much better it feels.

 

[Torobestia]

Beast pulls. Yeah man, lots of people wish they could do sumo stance. Pretty sure that wide of a stance gives you more leverage, and with a slightly shorter distance allows you to pull more. Problem is mobility for most. Plus, hell, Big Benny and the next 2 strongers pullers pull conventional so who really knows =p That's beside the point, though. Were the pulls with a suit? just curious

 

[SweetLou321]

Beast pulls. Yeah man, lots of people wish they could do sumo stance. Pretty sure that wide of a stance gives you more leverage, and with a slightly shorter distance allows you to pull more. Problem is mobility for most. Plus, hell, Big Benny and the next 2 strongers pullers pull conventional so who really knows =p That's beside the point, though. Were the pulls with a suit? just curious

No those pulls were raw, not as strong as my conventional pull however. I get great leverage on conv pulls with a lot of myself behind the bar. Im still learning the sumo stance to help my conv pulls. If I suit up ill mention it. My PR with a single ply straps down sumo pull is 500x1.

 

[SweetLou321]

4/4/12-ME Bench
Workout:
GPP: 500lb Tire flipping, 3 rounds of 5 flips. The sun here in florida is brutal.
Chins
Bwx8,8,7,8 Im working on my form on these, didnt realize I had issues haha
2 Board Press
275x1
315x1
345x1
355x0, wasnt in the cards today, Ive never been set up better for any press in my life either. 345 came right up, I worked keeping my wrists straight, wraps werent tight enough, and getting a better tuck. My weak point on my bench is no longer my back or core, its my delts/tris as I was stable and in control lowering the bar.
Dips
Bwx10
Bw+45x10
Bw+70x8
Bw+90x5
Bwx10, my strength on dips went down.
Hang Cleans
135x5,5
165x3
185x1, the last two just flew right out of my hands, my grip went.
165x3,3 hook gripped and these came easy
4 way neck machine
35lbsx2 sets of 15.
Notes: Rough session for sure. Learned my weak point on bench is tris/delts right now. My back is finally starting to get where it needs to be for bigger numbers. Ill be hitting the tate presses, extensions, dips, and oh presses hard for now. I already started but I cant let them slip again. The tire/hang cleans really got me. Sore already.

 

[SweetLou321]

4/6/12-DE Squat/Deadlift
Workout:
GPP: 20 500lb tire flips in 10min. Worked on form.
DE Box Squat w/ Monster Minis
Didnt happen, I must have tweaked something doing those sumo pulls on my right inner thigh. Not bad I could squat but I felt it so I opted to take it easy to avoid any real injury.
Speed Conv Pulls
315x8x1 I got some vids of this, Ill post up. Ill not I gave blood yesterday and was tired this day, so everything felt a lil slow.
Elevated GHRs+Landmines
Bwx10/25x8
Bwx10/35x8
Bwx10/35x8
Bwx13/10x10
ABductor/Adductor pre-hab on the 4 way hip machine
60lbsx20/20, 20/20
Notes: good session super tired, like god damn tired hahah.

 

[SweetLou321]

Anyone know which macro is the bodies prefered energy source? Carbs or fats? I kinda wanna lock my diet down a lil more then just a lot of food. Lately its about 250-275g pro/300-400g carbs/150-200g fats. I dont like carbs all the much and I force them down.

 

[swollen87]

Anyone know which macro is the bodies prefered energy source? Carbs or fats? I kinda wanna lock my diet down a lil more then just a lot of food. Lately its about 250-275g pro/300-400g carbs/150-200g fats. I dont like carbs all the much and I force them down.

You bodys preferred source is carbs, although you can make it run on fats, if you eliminate ALL carbs ie ketogenic diet

Look into quinoa, tons of cals and carbs, easy to eat, and it contains ecdysteroids

 

[Rodja]

Anyone know which macro is the bodies prefered energy source? Carbs or fats? I kinda wanna lock my diet down a lil more then just a lot of food. Lately its about 250-275g pro/300-400g carbs/150-200g fats. I dont like carbs all the much and I force them down.

If you don't like them, then there's no reason to eat that many of them.

 

[SweetLou321]

Thanks guys, the only reason I eat them still is bc I notice my sessions are better with them that high. Its mostly fruit, veggies, rice, and potatoes tho.

 

[SweetLou321]

4/7/12-DE Bench
Workout:
GPP: 50lbs on the prowler, 3 100 meter laps. 50 meters fo face pulls followed by 50 meters of rows.
Assisted Chins-Bw-100lbsx10,10
DE Bench w/ doubled up minis
115 bar weight w/ bandsx9x3 3 diff grips. I got a lot of form work today and my bench seemed to improve a lot. I fixed my feet and the way I tuck to be more even when pressing.
Standing Oh BB Press
135x10
155x5,5
165x5,5 Building my oh press strenght back up
Iso Hammer Low Row
230x12
270x10,10
Conditioning: Circuit of Medicine Ball Slams (10 reps)+Jump Rope (20 jumps)+Overhead Mini Band Ext (20 reps)+Kettlebell Swings (10 reps). 15min straight, completed 9 total laps no rest.
Notes: Great session, finally got prehydrated for my workout. Ive had trouble with it lately. Fixed my bench form some more which is nice and felt better. Also im starting to get some oh press strength back. Overall great day and I feel great now.

 

[SweetLou321]

Last set of speed pulls
http://www.youtube.com/watch?v=PxDAz1jT-k8&feature=youtu.be

 

[SweetLou321]

4/9/12-ME Squat/Deadlift
Workout:
GPP: 20 tire flips with a 500lb tire
Conv Pulls w/ Chains
315+90lbs chain at the topx1
365+90lbs chain at the topx1
405+90lbs chain at the topx1
455+90lbs chain at the topx0, so it appears neither my conv or sumo are much better then the other. I hit a wall off the ground on this, no form break down just not enough speed to overcome the chain loading on. Ill continue to work on my sumo as ive been really liking it. Overall not to happy with these pulls today.
Reverse Hypers
270x10
270+2 mini bandsx10,12
Dead Stop Leg Press with feet as wide as possible and high as possible.
180x10
270x10
360x10, easy sets. Cut it here as this is the first quad work ive done in forever. Ive heard from several big lifters that doing dead stop leg presses in the same spot as ur pull helps you break the floor. Well i couldnt breakt he floor like I wanted with sumo or conv so im gonna add it for now.
Seated Medium Grip Cable Rows+Seated Rope Crunches
100x12/80x8
100x12/70x10
100x12/70x10
70x10
Notes: Good session, not happy with my pulls but I think I finally need to add quad work to help me break the floor better with pulls.

 

[Rodja]

Last set of speed pulls
http://www.youtube.com/watch?v=PxDAz1jT-k8&feature=youtu.be

If you can, take less time during the set up. IDK if it was the camera skipping a frame, but watch your hips at :24. They're elevated and then "pop" down and you appear to be a tad behind the bar, but I can't tell because of the shirt.

 

[SweetLou321]

If you can, take less time during the set up. IDK if it was the camera skipping a frame, but watch your hips at :24. They're elevated and then "pop" down and you appear to be a tad behind the bar, but I can't tell because of the shirt.

I dont see what your talking about from my end. Pop down? I deff need to speed up my set up, I set up faster with sumo. The thing is when I use a hook grip I had to start by locking my hands in then position. Ill work on just setting up and hook grip then rip. Thanks for the tips.

 

[Rodja]

I dont see what your talking about from my end. Pop down? I deff need to speed up my set up, I set up faster with sumo. The thing is when I use a hook grip I had to start by locking my hands in then position. Ill work on just setting up and hook grip then rip. Thanks for the tips.

I should have said pop into position.

 

[SweetLou321]

4/11/12-ME Bench
Workout:
GPP: 3 100 meter pulls of 50% face pulls and 50% rows with the prowler, 50lbs on it.
Chins
Bwx10,10
2 Board Press
225x3
275x1
315x1
345x1
355x1 PR. I fixed some tweaks in my bench set up, made it faster. I also tweaked where I put my feet and hands to get better leg drive and make it so I stopped dipping my wrists back. My partner said it looked like I was in a shirt bc I loaded slowly into my lats then blew the weight off the board with ease. I probably had anout 10-15lb in me but stopped here as it was a 10lb PR already.
Dips
Bwx10
Bw+45x10
Bw+70x10
Bw+90x7 weight was swinging to much
Bwx10
Hang Cleans
135x3
165x3
195x3
195x3
Power Cleans
195x3 switched over for my work out partner to better understand cleans. Will continue with power cleans for a lil while now.
4 Way neck machine
35x2 sets of 15 reps each way.
Notes: Great session all around. Fixed my bench form some and it feels like a night and day difference. Very excited for things to come.

 

[SweetLou321]

I should have said pop into position.

Is that bad?

 

[Gutterpump]

You bodys preferred source is carbs, although you can make it run on fats, if you eliminate ALL carbs ie ketogenic diet

Look into quinoa, tons of cals and carbs, easy to eat, and it contains ecdysteroids

Well it actually depends on more than that too. Every person is different in how our bodies burn energy. It depends on which metabolic type you are, and if you are a fast or slow oxidizer. To be as efficient as possible, you should base your diet around metabolic typing. Zir Red seems to know a lot about this.

 

[SweetLou321]

4/13/12-DE Squat/Deadlift
Workout:
GPP: 20 tire flips w/ 500lb tire
De Box Squat w/ Monster Minis
255+Bandsx6x2, these felt off but im still working on squat technique
Speed Sumo Pulls
315x6x1, I got a vid of my last set, need to get shoulders behind the bar yet my hams/hips arnt up to par with that leverage as of yet. Will be adding wide stance pullthroughs next cycle w/ ABductor and adductor work.
Single Ply superior sumo pull work, straps down
315x1,1
405x1
455x1
Landmines
20lbsx12,12,12
Notes: Good session and got a clear idea of what has to change to be a better puller. I also prefer to pull in gear.

 

[SweetLou321]

4/14/12-DE Bench
Workout:
GPP: 3 100 meter paces, 50% face Pulls, 50% rows with 50lbs on the prowler
Chins
Bwx12,10 PR ive never done 12 in a row before
DE Bench w/ doubled up minis
135lbs+bandsx9x3 3 diff grips, with my form adjustments my tris were on fire doing these. Never had so much tri activation on bench before.
Standing OH BB Press
135x5
155x5
165x5
170x5 progress
Iso Hammer Low Row
230x12
270x10,13
Conditioning Circuit: 10lb medicine ball wall pushedx10+4 kilo medicine ball slamsx10+Unilateral Mini Band Pushdownsx15 for 5min then 10 after that+30 jump rope. 15min nonstop. Got 11 total laps.
Notes: Good session, my partner and I have really been enjoying focusing on 3-4 big lifts then finishing with conditioning to get all the rest. For now we need all the GPP and conditioning to keep up us recoverying and able to handle the heavy workload. It shows in each session.

 

[SweetLou321]

4/16/12-ME Squat/Deadlift
Workout:
GPP: 16 tire flips with a 500lb tire
Squat
325x3
375x2
415x2
445x2 PR, I adjusted my squat form by using a thumbless grip, made a world of difference
Sumo Stance Kettle Bell Swings
2 35lb bellsx12,12,12,12
Reverse Hypers+Light Band Crunches
180x15/frontx10, leftx10, rightx10
180x15/frontx10, leftx10, rightx10
180x15/frontx10, leftx10, rightx10
Notes: I forgot that a squat bar weighs 55lbs and not 45lbs. So I thought I was doing 435, no wonder it was hard haha. Btw 435 was my second attempt at the meet in feb so it just did 10lbs more for a double.

 

[Torobestia]

4/16/12-ME Squat/Deadlift
Workout:
GPP: 16 tire flips with a 500lb tire
Squat
325x3
375x2
415x2
445x2 PR, I adjusted my squat form by using a thumbless grip, made a world of difference
Sumo Stance Kettle Bell Swings
2 35lb bellsx12,12,12,12
Reverse Hypers+Light Band Crunches
180x15/frontx10, leftx10, rightx10
180x15/frontx10, leftx10, rightx10
180x15/frontx10, leftx10, rightx10
Notes: I forgot that a squat bar weighs 55lbs and not 45lbs. So I thought I was doing 435, no wonder it was hard haha.

Nice session. Is that squat bar the one that has that super nice gritting in the middle that you can practically set it on your back and it holds itself on? I love that thing. Wish the one at my gym didn't break

 

[SweetLou321]

Nice session. Is that squat bar the one that has that super nice gritting in the middle that you can practically set it on your back and it holds itself on? I love that thing. Wish the one at my gym didn't break

Its got a bite to it, its a texas squat bar. So i guess it is?

 

[SweetLou321]

4/18/12-ME Bench
Workout:
GPP: 3 100 meter laps 50% face pull, 50% rows with 50lbs on the prowler
Chins
bwx12,7
Bench
225x3
255x2
275x2 My meet PR for a double
295x2 20lb PR for a double, stopped here as i was super drained from the week
Flat DB Press
55x10
70x10
80x9 PR
Chest Supported Kettle Bell Rows
35x5 high,5 low
55x7 high,7 low
55x7 high,7 low
4 way neck machine+Tate press/Rolling tricep ext
40x2 sets of 15 each way with 25x10 of tate and 10 of rolling for 2 sets.
Notes: Cant sleep well, i must not react well to most any pre-wo on the market anymore.

 

[SweetLou321]

4/20/12-DE Squat/Deadlift
Workout:
GPP: 20 tire flips w/ a 500lb tire
DE Box Squat w/ 40-50lbs chain weight
205 bar weight+chainsx10x2
Speed Sumo Pulls
315x6x1, to sore and tired from ME day to really do these, forced me to really dial in my form tho.
Notes: God a cold building so I stopped here.

 

[SweetLou321]

4/21/12-De Bench
Workout:
GPP: 3 100 meter laps 50% face pulls, 50% row with 50lbs on the prowler
Chins
Bwx12,10
De Bench w/ 40-50lbs of chain
115lbs bar weight w/ chainsx9x3 3 diff grips, partners says this is the fastest hes ever seen me bench and best form too.
Chest Supported Cambered Bar Pendlay Rows
135x5
185x5
205x5
225x2
185+40lbs chainx5,5
100 pushdowns with 2 mini bands and 100 pullaparts with a monster mini.
Notes: Still sick cut it short. The flexor connected to my middle finger has been bothering me so ive had to adjuct my grip on rows a lil no big deal.

 

[SweetLou321]

4/23/12-ME Squat/Deadlift
Workout:
GPP: 2 100 meter laps 50% pullthroughs, 50% pushing. 30lbs on the prowler, 1 100 meter lap pushing
Squat
315x3
375x2
415x2
415+60lbs chain weightx2, im still sick so I didnt wanna go crazy. Yet I just through the chains on, 475 top weight (my meet max) about 445 bottom weight. Very rough set but nailed it. PR
Two monster mini crunches+kettle bell swings+reverse hypers
10 front, 10 both sides, 2 35lbs kettle bells for 12, 180lbsx15. 3 total sets.
Notes: Amazing session today, even tho im sick I hit a huge PR. Good things are coming.

 

[Torobestia]

Notes: Amazing session today, even tho im sick I hit a huge PR. Good things are coming.

Awesome news, man. Way to stick through it all despite being sick. That's how it's done.

I probably asked you already (I'm also somewhat sleep deprived from last night, so my head is foggy), but do you have a meet coming up?

 

[Rodja]

Hitting a nice stride in your training.

 

[SweetLou321]

Awesome news, man. Way to stick through it all despite being sick. That's how it's done.

I probably asked you already (I'm also somewhat sleep deprived from last night, so my head is foggy), but do you have a meet coming up?

October, and thanks man!

 

[SweetLou321]

Hitting a nice stride in your training.

Yes I have, im still a lil off however with diet and sleep. School takes priority

 

[SweetLou321]

4/25/12-ME Bench
Workout:
GPP: 3 100meter laps with 50% face pulls and 50% rows with 70lbs on the prowler.
Chins
Bwx12,10
Bench
225x3
275x2
295x2 easy
315x0, wasnt in the cards today. Stalled out right below my 2 board. So Ill switch that to a 1 board next time around. Ran out of gas, the cold and everything caught up to me in this session.
Flat DB Press
60x10
70x10
80x10 PR
Chest Supported Kettle Bell Rows
High row-55sx15
Low row-55sx15
High row-55sx13
Low row-55sx15
4 way neck machine+Tate/Rolling tricep ext+YTLs
45lbsx15 each way/25x10/10, 5x10 each way. 2 sets of this.
Notes: My right shoulder is tweaked a lil so im trying to pre/rehab that atm. Worn out, gonna take it easy on the speed days again to allow for my cns to recover some before my 1s week on squat/bench next week.

 

[SweetLou321]

4/27/12-De Squat/Deadlift
Workout:
GPP: 3 supersets of 35lb kettle bell swings and 90lbs on the reverse hyper for 10 reps each
De Box Squat w/ 60lbs of chain
215+chainx10x2
Speed Conventional Pulls
315x8x1
GHRs
Bwx10,10
Notes: Still run down, but had the best overall session ive had in awhile. I changed my deadlift form sum and was ripping up 315 like 225. I was amazed. I got some vids for form, shoulders a lil behind the bar. Good day.

 

[Rodja]

Are you going to post the vids?

 

[SweetLou321]

Are you going to post the vids?

The lighting is bad but I can if anyone wants to see them. Ill be investing into a legit camera soon to tape my workouts, or ME/DE work.

 

[SweetLou321]

4/28/12-DE Bench
Workout:
GPP: 3 100meter laps with 50% face pulls, 50% rows with 70lbs on the prowler.
Chins
Bwx12,12
De Bench w/ 60lbs chain weight
135+chainsx9x3 3 diff grips
Seated Oh DB Press
55x10
65x10 Pr for this range of motion, dbs touching shoulders
50x12
"Kroc" Chest Supported BB Rows
185x21, all out set on the chest support bench for back/grip work
Unilateral Mini band pushdowns+monster mini band pullaparts
25x4 sets each lift for 100 total reps.
Notes: The sun here in florida is brutal, the GPP took a lot out of me, but good day anyways.

 

[SweetLou321]

4/30/12-ME Squat/Deadlift
Workout:
GPP: Superset of Kettlebell swings with 35lbs and reverse hypers with 90lbs for 3 sets of 10 reps each
Squat
325+60lbs of chainx1
375+60lbs of chainx1
415+60lbs of chainx1
Notes: Im done right now, imma start my deload early this week and do the scheduled deload next week. Between school, work, and 2 full lifts im beat to hell. I still auto piloted some big weight today so I feel pretty good about that. Im gonna switch my ME lifts to a 2 week rotation from 3. Im starting to stall the third week and im usually pretty tired mentally and dread the lifts. I was ready for singles last week. Im still sticking to 4-5 basic lifts to rotate from to pin point what helps my main lifts. Also itll most likely be week one max double/triple, week two max single, rotate, repeat, deload/gear work ect. Since ill be competeing in gear soon things will change, my current set up is for raw. Basic lifts for those who are wonder are
ME Squat/Deadlift: Box Squat below parallel, Goodmornings, Deadlift w accomidating weight/deficite/high pulls, Free squat.
ME Bench: Floor Press, Cambered Bar Press, 2 or 1 Board Press, Full Bench, RE DBs.
So far those lifts have helped my squat greatly. Also my bench has improved in technique from the variations and de work.

 

[SweetLou321]

5/2/12-ME Bench (Deload)
Workout:
GPP: face pulls w/ monsterminis+medicine ball wall slams, 20/10 3 sets
Chins
Bwx12,10
Bench w/ Doubled up minis
135+bandsx3
185+bandsx3
Flat DB Press w/ a mini band around my back
40+bandx20
50+bandx15
60+bandx10
Chest Supported Kettlebell Rows
55, highx12
55, lowx12
55, highx12
55, lowx12
Straight Bar Ext to eye with doubled up minis+Hammer Curls+4 way neck machine
65+bandsx12,12
20x12,12
25lbs for 2 sets of 10
Notes: Just played some this session to see if I like the variations of the lifts. The dbs sucked pretty bad. Also I have a huge imbalance in my neck from left to right. Prob from my crap bbing days. Not sure how to go about fixing this.

 

[SweetLou321]

5/4/12-DE Squat/Deadlift
Workout: (Deload)
GPP: Superset of 35lb kettlebell swings and 90lb reverse hypers for 3 sets of 10 each.
DE Box Squat w/ 60lbs of Chains
185lbs bar weight+chainsx8x2
Speed Conv Speed Pulls
315x6x1
Band Goodmornings+Land mines
monster minix15+barx12
lightx15+10x10
monster mini+lightx15+10x10
lightx15+10x10
Notes: tweaked my back on pulls, need to work on my hip groove for pulls with more GMs in my training.

 

[SweetLou321]

5/5/12-DE Bench
Workout: (Deload)
GPP: Unilateral Mini Band Face Pulls+12lb Medicine Ball Wall Slams, 3 sets of 15 and 10
Chins
Bwx10,10
DE Floor Press w/ 60lbs of chains
115lbs bar weight+chainsx9x3, 3 diff grips
Seated Oh DB Press
50x10
55x10,10
DB Rows
50x15
70x15,15
Unilateral Mini Band Pressdowns+4 way neck machine+db shrugs
25/15x10 each way
25/25x15 each way
25/shrugs-45x15
25/shrugs-55x15
Notes: I jammed my big toe on my right foot pretty bad and it hurt to be in my arch so i opted for floor press. Way very fast and explosive, just torched my tris something bad.

 

[SweetLou321]

5/7/12-ME Squat/Deadlift
Workout: (Deload)
GPP: 3 200 meter laps walking the prowler forward then backward with 70lbs.
Close Stance Parallel Front Squat Box Squats
135x5x3
Reverse Hypers
90lbs+2 Monster Minisx15x3
Seated Rope Crunches
60x12
70x12
80x12
Notes: No Me lift and light assistence lifts, feeling much better!

 

[SweetLou321]

On a side note I cant enter the anabolics section without getting annoyed. It amazes me the ppl who run ph/ds/aas anymore.

 

[Torobestia]

Lol. The section should have a warning sign: "Beware of the daily dbol only cycle threads, To or Not To PCT after SDrol threads, and miscellaneous threads like these".

 

[MuscleGauge1]

Welcome to our world! Hope you enjoy the stay

 

[Rodja]

There's maybe a 1:20 ratio of PH/DS:AAS posts these days. That's not to say that there aren't some good OTC hormones, but these 3-4 compound oral stacks are just ridiculous.

 

[SweetLou321]

Lol. The section should have a warning sign: "Beware of the daily dbol only cycle threads, To or Not To PCT after SDrol threads, and miscellaneous threads like these".

Sheesh! The more is better attitude. I was more refering to the ppl that by no means need to cycle. Theres a guy running like sd, hdrol, and 5ohp or whatever. His second run of sd and hes 5'9 at 160. I weighed that much my sophmore year in high school. I feel bad for these ppl.

 

[SweetLou321]

There's maybe a 1:20 ratio of PH/DS:AAS posts these days. That's not to say that there aren't some good OTC hormones, but these 3-4 compound oral stacks are just ridiculous.

Oh yes there are some great compounds. Im 21 so I have no plans on running anything until im peaking in my performance which is a long long ways off. I still find the science interesting.