Purus gettin me shredded by smacking my fatt

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    Quote Originally Posted by bmftisftw

    True I'm thinkin another 5 and I might get an ab outline
    You got this!
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    Quote Originally Posted by Airborne42

    You got this!
    For sure!
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    Everytime you guys see my avatar you will imagine eminem saying "IM CUMMING" from the song fack......IM CUMMING OMG
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    Quote Originally Posted by bmftisftw View Post
    Everytime you guys see my avatar you will imagine eminem saying "IM CUMMING" from the song fack......IM CUMMING OMG
    lol acually is Dolan
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    Anyways for a more serious post I'm back up and caught up on this beeotch! Took me awhile. Glad to see my boy BMFT is killing it in here! Keep up the good work man. You've been such a motivation for me in my workouts I can only hope to return to the favor here. Don't let anything get in your way. Keep pushing and MAKE THOSE GOALS. In fact, go BEYOND! I know you can do it!
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    Quote Originally Posted by DJBeanPole View Post
    Anyways for a more serious post I'm back up and caught up on this beeotch! Took me awhile. Glad to see my boy BMFT is killing it in here! Keep up the good work man. You've been such a motivation for me in my workouts I can only hope to return to the favor here. Don't let anything get in your way. Keep pushing and MAKE THOSE GOALS. In fact, go BEYOND! I know you can do it!
    dj pls, yur wai more inspratnal
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    Quote Originally Posted by bmftisftw View Post
    dj pls, yur wai more inspratnal
    Wait a second... Are you trying to cheat me again, bmftisftw?

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    Quote Originally Posted by DJBeanPole View Post
    Wait a second... Are you trying to cheat me again, bmftisftw?

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    Lmfao!!
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    Feels like I have extra test bros.. sexy bitches in class bros. Damnnnnn
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    On another note my math teacher is a passive aggressive douche so he does it in a nice way .... Weird
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    Quote Originally Posted by bmftisftw View Post
    Feels like I have extra test bros.. sexy bitches in class bros. Damnnnnn
    A visual test booster is never a bad thing
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    Quote Originally Posted by DJBeanPole

    A visual test booster is never a bad thing
    Fock yeah bro
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    lol wth he going on here!! To much laughter no wait never enough haha
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    Visual Test booster!!! WTF all yous needs is a pic of JD's wife friggin hot!!!!!!! just saying haha jk JD well not about the hot part but you get it.
    OG Avenger-HULK SMASHING TIME!
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    Quote Originally Posted by packers6211
    Visual Test booster!!! WTF all yous needs is a pic of JD's wife friggin hot!!!!!!! just saying haha jk JD well not about the hot part but you get it.
    Post in here (; haha jk jk
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    Haha just wait Jd will one day sneak up on me and hit upside the head!!
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    Quote Originally Posted by packers6211
    Haha just wait Jd will one day sneak up on me and hit upside the head!!
    Haha
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    Srs update tonight after workout
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    OK I got some time before I go to the gym. I just want to apologize to everybody following this log because i havent been updating that frequently.. also havent been posting my lower body workouts.. (as they are weak as hell!!!!!!!!!!!!!!!) I also wanted to say that I can now see an out line just waiting for the abs to poke through the skin. Here is the big thing though, I am changing my routine, but to more of a fits me type of approach, ive been thinking this out very heavily for the past few days, as my current routine I feel like I am over training, and its really wearing me down.

    Here is my new scheme, I will also post the goals and the plan of action for this scheme below it so you can see my rationale.

    Monday- D chest
    Speed bench (light light weight as im doing more reps) 4x8 SS with db snatches (also very light weight) 4x5 - to promote explosive power
    Pullups SS Jump rope till I get to 50 pullups - for functional strength and cardio
    Tricep extension- 2x15 - some hypertrophy work for the arm

    Tuesday- Legs (strength / hypertrophy)
    HIIT cardio or sprints
    5x5 squats
    hamstrings SS leg raises (im thinkin 3-4 sets of 10 with the hammies)

    Wed: Liss cardio outside.. 25-45 min run just for time

    THursday- Strength chest but shoulder focused
    5x5 bench
    Facepulls SS pushups till 100 pushups (or just pushups till 100, then face pulls) (gives me a pulling movement and another pushing movement)
    obliques SS DB row
    Sprints after

    Friday (another lower with leg focus)
    Deads 5x3 heavy
    Front squat 4x6 light (focusing on depth, and explosive power from a different angle)
    BW lunges SS v ups
    Liss Cardio on treadmill

    Sat: random cardio : nothing strenuous

    Sun: 1 hamstring movement 1 calf movement 1 traps movement (Isolating the accessory muscles, will be a moderate workload)

    Goals/Theories

    More for a strength conditioning workout.. so my muscles can lift heavier for longer, or perform better under a workload.
    Power and explosion, to also increase strength
    3 heavy movements
    3 explosion movements for the main lifts
    Promote cardiovascular endurance with the body weight lifts, and of course extra cardio
    Hoping the BW exercises also help promote function strength with more power
    Lower body focused - need to work on my legs more cause they are the week spot, one heavy squat day, one heavy dead day, 2 hyper trophy days 3 explosive movements if you count sprints and the front squats together
    size will come with the hypertrophy accessory movements
    More geared toward a military style workout because of the cardio and bw/functional strength
    Uses 5x5/WSBB/Progressive overload/powerbuilding/military training principals


    Any thoughts?? I thought this looked ALOT better than my last one. My last one i just picked some movements and threw them together in the WSBB template but it is really demotivating when you get drained halfway through your workout. Something needed to change and this is it!! Will be sticking with this for awhile
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    inspirational video i just watched,.. really motivated today!!

    http://www.youtube.com/watch?feature...&v=_anBgd8b-do
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    More inspiration brought to you by hatebreed.... FUARKKKKK

    https://www.youtube.com/watch?v=H5NPB_ldDZQ

    I have these lyrics tatted on me..

    gonna crush it today
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    Quote Originally Posted by bmftisftw
    OK I got some time before I go to the gym. I just want to apologize to everybody following this log because i havent been updating that frequently.. also havent been posting my lower body workouts.. (as they are weak as hell!!!!!!!!!!!!!!!) I also wanted to say that I can now see an out line just waiting for the abs to poke through the skin. Here is the big thing though, I am changing my routine, but to more of a fits me type of approach, ive been thinking this out very heavily for the past few days, as my current routine I feel like I am over training, and its really wearing me down.

    Here is my new scheme, I will also post the goals and the plan of action for this scheme below it so you can see my rationale.

    Monday- D chest
    Speed bench (light light weight as im doing more reps) 4x8 SS with db snatches (also very light weight) 4x5 - to promote explosive power
    Pullups SS Jump rope till I get to 50 pullups - for functional strength and cardio
    Tricep extension- 2x15 - some hypertrophy work for the arm

    Tuesday- Legs (strength / hypertrophy)
    HIIT cardio or sprints
    5x5 squats
    hamstrings SS leg raises (im thinkin 3-4 sets of 10 with the hammies)

    Wed: Liss cardio outside.. 25-45 min run just for time

    THursday- Strength chest but shoulder focused
    5x5 bench
    Facepulls SS pushups till 100 pushups (or just pushups till 100, then face pulls) (gives me a pulling movement and another pushing movement)
    obliques SS DB row
    Sprints after

    Friday (another lower with leg focus)
    Deads 5x3 heavy
    Front squat 4x6 light (focusing on depth, and explosive power from a different angle)
    BW lunges SS v ups
    Liss Cardio on treadmill

    Sat: random cardio : nothing strenuous

    Sun: 1 hamstring movement 1 calf movement 1 traps movement (Isolating the accessory muscles, will be a moderate workload)

    Goals/Theories

    More for a strength conditioning workout.. so my muscles can lift heavier for longer, or perform better under a workload.
    Power and explosion, to also increase strength
    3 heavy movements
    3 explosion movements for the main lifts
    Promote cardiovascular endurance with the body weight lifts, and of course extra cardio
    Hoping the BW exercises also help promote function strength with more power
    Lower body focused - need to work on my legs more cause they are the week spot, one heavy squat day, one heavy dead day, 2 hyper trophy days 3 explosive movements if you count sprints and the front squats together
    size will come with the hypertrophy accessory movements
    More geared toward a military style workout because of the cardio and bw/functional strength
    Uses 5x5/WSBB/Progressive overload/powerbuilding/military training principals

    Any thoughts?? I thought this looked ALOT better than my last one. My last one i just picked some movements and threw them together in the WSBB template but it is really demotivating when you get drained halfway through your workout. Something needed to change and this is it!! Will be sticking with this for awhile
    I cant speak and say what routine is best for you. I would try some and see what you like. Me personally an upper/lower split works. Some people have goals for strength, others just want to look good... Just make sure your lifting style ditates your goals as well as what your eating.
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    Quote Originally Posted by AaronJP1

    I cant speak and say what routine is best for you. I would try some and see what you like. Me personally an upper/lower split works. Some people have goals for strength, others just want to look good... Just make sure your lifting style ditates your goals as well as what your eating.
    Yeah that's kinda why I changed.. the last routine was more for strength and bulking because of the work load.. this one is more for cutting and strength. After doin two of these workouts...
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    Leg day

    Deadlift- These were really solid, my form was SPOT ON!!! i also could tell when i messed up like had the bar to far away or when i pulled with my back cause i could tell that it was heavier
    135x5 225x3 275x3 315x3 320x3x4

    Front squat- pretty tough, these have always been tough.. i can get low, but it looks crazy like im leaning forward, but i still feel powerful as **** with all the weight on my heels and legs.. but my cardio is what is holding me back, front squats take alot out of me. today session was hardcore
    135x6 135x7x2- accidently did more than what i planned the last set i had to do rest pauses cause i couldnt breathe

    20 lungesx20 v ups x 3 sets 10 sec rest in between sets

    10 mins liss cardio on treadmill


    sweat like a mother****er today, felt like i was gonna puke after the cardio.. today was intense!! gonna post up my front squat vid
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    Nice deadlifts man! I agree, front squats are tough as hell. I find myself sweating/breathing heavy after ever the first set. Toughest part is keeping your elbows/bar up on the drive. Feels fantastic though. Nice work!
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    Quote Originally Posted by DJBeanPole
    Nice deadlifts man! I agree, front squats are tough as hell. I find myself sweating/breathing heavy after ever the first set. Toughest part is keeping your elbows/bar up on the drive. Feels fantastic though. Nice work!
    Wish my deadlifts were heavier.. I've pulled 420 before
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    Quote Originally Posted by bmftisftw

    Wish my deadlifts were heavier.. I've pulled 420 before
    Me too. After my back injury even 225 feels heavy and I used to pull 315 consistently for reps!
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    Quote Originally Posted by DJBeanPole View Post
    Me too. After my back injury even 225 feels heavy and I used to pull 315 consistently for reps!
    do you pull sumo or conventional? just had to ask cause youre like 20 feet tall
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    Headed to the gym bout to take out my rage on the weights
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    Chest- today was hardcore and i loved it

    135x5 185x5 195x5 205x5 225x5 235x4

    Pushups superset with face pull

    did these like this 3 rounds/3/2/2
    70x6 / 10 pushups
    60x8/ 10
    50x10/15 then 10 on the next
    50x10/15/10

    so 110 total pushups/ and 88 facepulls....dat volume

    BB row
    185x5x3 185x8 tried to see how many i could get.. i do underhand rows

    Sprints
    4x50m
    50% 2x50m
    4x25m
    70% 2x50m
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    not greatest angle, but im going below parallel. still trying to figure out how to keep my fockin back straight during it. tough **** cause the weight wants to go forward

    you can also see outlines in my shoulders and lats if you look closely, i will post pics later
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    Few pics from last night

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    The one that was thick with the big booty was teasing but I didn't get it in she went home.. the fat one to my left in the yellow.. she wouldnt leave me alone lol
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    Here are the pics you guys want (;

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    wtf I was like why did he post the same picture three times lol
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    Quote Originally Posted by bmftisftw View Post
    do you pull sumo or conventional? just had to ask cause youre like 20 feet tall
    Conventional all the way. I think sumo is taking the easy way out but thats just my personal preference. I know there are applications when sumo is better but I'm reteaching my body to lift this way. I'll shoot a video of it sometime when my workout partner is actually with me. So far I've been going solo.

    On your front squats your back needs to not round out lol. You need to keep your chin up and your head tilted back. You may also want to try a different grip on the bar. You are using what I like to call the Crossfit grip Sort of like a reverse benchpress suicide grip with your elbows flared way out in front of you. The way I learned to do it was leave the bar in the rack and approach it so that it fits just underneath your collar bones. Your arms will then hold onto the bar in a criss-cross fashion, which actually lets the bar rest onto your front delts. Wish I had a picture to explain this lol... lay against the bar so it rests near your clavicles. Take your right hand and extend it front of yourself. Bend your elbow and grip the bar overhand underneath your left ear. Do the opposite with the right (your arms should be forming an X in front of you, both hands gripping overhand)... see where I'm going with this? I'm doing legs tomorrow and will be doing front squats and I'll take a pic.

    But definitely lower the weight and work on keeping your back straight at first. Once you get comfortable with it trying going up in weight.
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    Quote Originally Posted by DJBeanPole

    Conventional all the way. I think sumo is taking the easy way out but thats just my personal preference. I know there are applications when sumo is better but I'm reteaching my body to lift this way. I'll shoot a video of it sometime when my workout partner is actually with me. So far I've been going solo.

    On your front squats your back needs to not round out lol. You need to keep your chin up and your head tilted back. You may also want to try a different grip on the bar. You are using what I like to call the Crossfit grip Sort of like a reverse benchpress suicide grip with your elbows flared way out in front of you. The way I learned to do it was leave the bar in the rack and approach it so that it fits just underneath your collar bones. Your arms will then hold onto the bar in a criss-cross fashion, which actually lets the bar rest onto your front delts. Wish I had a picture to explain this lol... lay against the bar so it rests near your clavicles. Take your right hand and extend it front of yourself. Bend your elbow and grip the bar overhand underneath your left ear. Do the opposite with the right (your arms should be forming an X in front of you, both hands gripping overhand)... see where I'm going with this? I'm doing legs tomorrow and will be doing front squats and I'll take a pic.

    But definitely lower the weight and work on keeping your back straight at first. Once you get comfortable with it trying going up in weight.
    It's weird cause I feel strong in the movement I just can't get it down.. I can go deep in the hole though.. meh try again next week
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    Quote Originally Posted by bmftisftw View Post
    It's weird cause I feel strong in the movement I just can't get it down.. I can go deep in the hole though.. meh try again next week
    I love the front squats specifically for the depth you can achieve with them... and I think a lot of people are scared by them just for that reason. I rarely see anyone doing them in my gym. With the grip I use its much easier to keep your elbows up and squeeze your grip onto the bar better to help you attain a proper tilt when you are on the way up. The hardest part about front squats is making sure you keep the weight UP in front of you and to not tilt forward. Once that happens your back arches to help assist and you are more likely to SNAP your **** UP!
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    Quote Originally Posted by DJBeanPole

    I love the front squats specifically for the depth you can achieve with them... and I think a lot of people are scared by them just for that reason. I rarely see anyone doing them in my gym. With the grip I use its much easier to keep your elbows up and squeeze your grip onto the bar better to help you attain a proper tilt when you are on the way up. The hardest part about front squats is making sure you keep the weight UP in front of you and to not tilt forward. Once that happens your back arches to help assist and you are more likely to SNAP your **** UP!
    Feel like jimmy struthers
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