The December 885

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  1. nasty DOMS in the pectoral region today, tris are a little sore, but nothing compared to the pecs. gonna rest up the rest of today and then hit up some squats tomorrow.


  2. Sounds like a good lift to me. Enjoy the day off.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!
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  3. Quote Originally Posted by SilentBob187 View Post
    Sounds like a good lift to me. Enjoy the day off.
    thanks, SB. it was a glorious day of sitting on my arse, watchin football with close friends, and eating some late night pizza.

  4. my diet this weekend has been absolutely terrible. due to travelling i didn't eat too much on friday, and saturday and sunday weren't much better. it'll be interesting to see how i weigh in when i wake up. keepin my fingers crossed for above 140!

  5. tipped the scales this morning at 144.2 lbs! I was happily surprised!

    EDIT: didn't have to poo this morning when i got up so i'll weight myself again after that for a more "accurate" reading
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  6. weighed in at 143.4 after the mid morning poo. still very shocked that its not lower...shocked, but happy

  7. good work man..keep eating! LOTS AND LOTS OF PROTEIN!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  8. Quote Originally Posted by metroba View Post
    good work man..keep eating! LOTS AND LOTS OF PROTEIN!
    [email protected] straight, met! for the past few weeks, my diet during the week as been a protein shake and some bread for breakfast, various meats for lunch usually, and then another protein shake after the W/O, and then some other food for dinner. i def think it's been payin off for me.

  9. Keep it up bronas!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  10. well...i was not feelin it tonight -- kinda felt run down when i got to the gym.

    squats:
    dynamic stretching and 135x5 to warmup
    working sets: 215x3, 245x3, 275x3

    walking lunges:
    105lbs, 5 sets, usually 10-12 steps

    step ups:
    105x8, 105x8

    leg press (on nautilus)
    200x10, 250x10, 300x10, 350x10, 400x10, 450x10

    stretched out legs, rolled out the back, did a few weighted ab crunches.

    on another note, i decided to weigh myself. came in at 146, which is the most i think i've weighed in during a workout. i don't think it's all that descriptive of my actual weight, but i periodically weigh myself intra W/O because the scale there is supposedly really accurate. pleased to see a number over 145, usually been comin in around 143 or 144.

  11. it's only been a few hours after the W/O, and my legs are freakin killing me! holy moly! feels like they're gonna cramp if i extend my leg too much...means i worked 'em good!

  12. Quote Originally Posted by orbitron3000 View Post
    it's only been a few hours after the W/O, and my legs are freakin killing me! holy moly! feels like they're gonna cramp if i extend my leg too much...means i worked 'em good!
    Water and Magnesium, STAT!
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  13. Nice foinking workout bro!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  14. Quote Originally Posted by metroba View Post
    Nice foinking workout bro!
    thanks, met. tried to make the best of it. gonna hit shoulders with militaries tonight. been fallin asleep in class all day...hopefully i'll wake up for gym time!

  15. Eat I a caffeinated candy bar..I hear they get you PUMPED!!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  16. tonight's workout:

    military press: actually it was a clean, and then presses for reps
    warmup: DB shoulder presses: 22.5x10, 32.5x10
    working sets: 95x3, 105x3, 115x4

    DB Shoulder Press:
    30x10, 35x10, 40x6, 45x6, 50x4

    Banded Tricep Pushdowns (as a warmup for dips): 2x10, purple bands

    Pullups:
    BW x 8 wide grip
    BW x 8 medium grip
    BW x 8 neutral grip
    BW x 8 underhand
    BW+10 x 8 medium

    Dips:
    BW+10 x 15
    BW+25 x 10
    BW+35 x 8
    BW+50 x 8
    BW x 12 x 3
    BW+25 x 8 x 5

  17. Quote Originally Posted by metroba View Post
    Eat I a caffeinated candy bar..I hear they get you PUMPED!!
    haha i'll have to try that sometime. i did up the RPM to try and get a little more awake -- and boy did it work! i didn't feel as though i was tired at all when i left the gym! but as soon as i got back home...my tris were soooooo pumped.

  18. Nice pullups man, and those weighted dips make me happy.
    "I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
    WHITE WHALE!

  19. Quote Originally Posted by SilentBob187 View Post
    Nice pullups man, and those weighted dips make me happy.
    haha thanks, SB. i never like weighted dips before, but i liked 'em last night cause i was using a belt to hold the weight instead of my ankles to hold a dumbbell. i also really liked those weighted pullups and am going to start doing those instead of regular pullups.

  20. tonight's workout

    deadlifts:
    warmup: 135x8, 215x5
    working sets: 245x3, 265x3, 295x7

    banded good mornings:
    green+purple bands: 5sets, 10 reps

    leg raises:
    3 sets, 8 reps

    pullups, neutral grip
    BW+20 x 5, x 5, x 5

  21. Quote Originally Posted by orbitron3000 View Post
    haha thanks, SB. i never like weighted dips before, but i liked 'em last night cause i was using a belt to hold the weight instead of my ankles to hold a dumbbell. i also really liked those weighted pullups and am going to start doing those instead of regular pullups.
    Really? I love them, but I definitely prefer holding a DB between my feet, as opposed to using a belt or chain and adding weight to that (and besides, your feet get stronger having to hold DB heavier than 50lb )

    ~Rosie
    Team APPNUT
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  22. Quote Originally Posted by Guejsn View Post
    Really? I love them, but I definitely prefer holding a DB between my feet, as opposed to using a belt or chain and adding weight to that (and besides, your feet get stronger having to hold DB heavier than 50lb )

    ~Rosie
    Team APPNUT
    yea, i mean the last time i did weighted dips was at least a month ago, and so maybe (wishful thinking maybe?) i've just gotten stronger to the point where it wouldn't make too much of a difference if i held a DB between my feet or using a belt. Either way, i'm gonna be lookin to put more weighted BW exercises in my workouts.

    you put the weight between your feet? i think when i did 'em last, i held the weight with my calves/ankles. you think that makes any difference?

  23. Quote Originally Posted by orbitron3000 View Post
    yea, i mean the last time i did weighted dips was at least a month ago, and so maybe (wishful thinking maybe?) i've just gotten stronger to the point where it wouldn't make too much of a difference if i held a DB between my feet or using a belt. Either way, i'm gonna be lookin to put more weighted BW exercises in my workouts.

    you put the weight between your feet? i think when i did 'em last, i held the weight with my calves/ankles. you think that makes any difference?
    There would be a difference between using a DB or a weighted belt/chain, as the former would allow one to go go straight up and down (i.e. no lean/tilt) doing Dips; whereas the latter would cause a slight tilt forwards, due to the way the weight falls.

    Yes, I put the DB between my feet ('plate' of the DB covers my feet, the medial edge of my feet in contact with where you would hold the DB if it were in your hands). Holding the DB between my ankles/calves would make a definite difference, and would for anyone else, compared to holding the DB between their feet (that's a lot of pressure on your ankles).


    ~Rosie
    Team APPNUT
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  24. Quote Originally Posted by Guejsn View Post
    There would be a difference between using a DB or a weighted belt/chain, as the former would allow one to go go straight up and down (i.e. no lean/tilt) doing Dips; whereas the latter would cause a slight tilt forwards, due to the way the weight falls.

    Yes, I put the DB between my feet ('plate' of the DB covers my feet, the medial edge of my feet in contact with where you would hold the DB if it were in your hands). Holding the DB between my ankles/calves would make a definite difference, and would for anyone else, compared to holding the DB between their feet (that's a lot of pressure on your ankles).


    ~Rosie
    Team APPNUT
    makes sense. so when you do weighted dips, do you keep your legs straight or have them bent behind you?

    EDIT: yea...nevermind that...totally missed it on the first go...
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