Atanocc 531 log

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    All them sets looked good. Your OHP is ridiculous bro lol

    You could probably step forward an inch or two from the box squat, that way you don't rock to get up. Wasn't a huge rock, but enough to give some momentum.
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    Good workin dude!
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    Name:  image-3695365970.jpg
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    My handsome lil son..Allen Xavion Tan born 0655 1/15/14 .
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    Congrats, Daddio. He looks like he's trying to grab a barbell like his old man already.
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    Yeah he is mimicking his dadsOHP stance already. Congrats man.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    A son!!!!!!!! Congratulations!!! Nice job Daddy!
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    Full head of hair! Congrats poppi lol
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    Gratz there is no better feeling then bringing a child into this world
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    Congrats on the son man!
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    Full body (accessory day)
    -did some light work to get some blood pumping again. Worked on weak points . Haven't been to the gym all week and only twice last week so I felt like I lost a bit of strength so I didn't wanna burn myself out today

    Bulgarian split squats
    Bar x 3 x 10
    95 x 2 x 6

    -balancing was the real issue here. I caught myself a few times about to fall over. So I couldn't really up the weights yet till I can balance fine

    GMs
    135 x 8
    185 x 3 x 6

    Paused chins
    -dead stops,explode up,paused on top
    5 sets x 6

    Db bench
    90 x 6
    100 x 6
    115 x 6

    Meadow rows
    2 plates x 3 x 8

    Speed pulls sumo
    135 x 5
    225 x 3 x 3

    Face pulls
    4 x 12


    -so been very busy lately. First day back from the hospital. Very tired cuz my son keeps me up all night . Food intake hasn't been going good either. Hopefully I get a hold of my busy schedule soon so I can start making some gains again. Calling it a nigh.. I gotta get some shut eye before this kid wakes up again
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    Gratz again

    I remember back in August when we had our daughter I had to stay at the hospital for 3 days with the wife all I ate was that fake rubber chicken crap and salad and eggs was very hard to maintain my diet

    I find myself wanting to fall over sometimes doing lungs as well I think I just get a bit ahead of myself
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    Quote Originally Posted by Duramaxhd View Post
    Gratz again I remember back in August when we had our daughter I had to stay at the hospital for 3 days with the wife all I ate was that fake rubber chicken crap and salad and eggs was very hard to maintain my diet I find myself wanting to fall over sometimes doing lungs as well I think I just get a bit ahead of myself
    Thanks bud . Yea wife had a c section so they kept us there for 3 days as well. And man tell me about it. Food there sucks. Had Wendy's almost every meal haha since it was just down the block.

    But the Bulgarian split squats were tough man. Might have to just Adjust it a bit but I know once I get better at em ill only get stronger on my squats
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    Squats
    Cycle 6 week 3
    -working sets
    280 x 5
    320 x 3
    355 x 2

    RDL
    Paused
    135 x 10
    185 x 10
    235 x 10

    Front squats
    -focused on speed
    135 x 5
    185 x 3
    225 x 3 x 3

    Back ext
    45 x 4 x 10


    Called it a day . Mother in law came in today to help out with the baby and cook for us so I thought it was a good time to hit the gym. Wasn't a good idea. Being a bit sleep deprived and only two meals was brutal. Everything felt heavy. And was taking long rest periods in between zoning out . I'll finish up this week and deload . Planing on resetting squats and deads so my body can catch up again.
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    Nice work in spite of the sleep deprivation. It's rough with a newborn around. It gets better once they are sleeping regularly and on a schedule.
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    Good work thats some heavy front squats there I find it hard not to fall over doing them but its getting better
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    Quote Originally Posted by kenpoengineer View Post
    Nice work in spite of the sleep deprivation. It's rough with a newborn around. It gets better once they are sleeping regularly and on a schedule.
    Quote Originally Posted by Duramaxhd View Post
    Good work thats some heavy front squats there I find it hard not to fall over doing them but its getting better
    Thanks fellas. Wife and I trying to get his schedule down but it's getting easier as time goes. Well I'm back to school this week and I'm going to be working the restaurant more so I have more time to eat and rest compared to working at the warehouse. So we'll see how things turn out! Maybe I'll update later on new 1rm I'll be using for my lifts and supplements I'm using.
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    Hey bro congrats on the kid..

    For those high box squats, try to sit back harder. Sit back as hard as possible until your ass reaches the bench. It looked like on a few reps you were just plopping onto the box, try to avoid that.

    As far as the sumos, they looked fast. I can't say much for technique because I really don't know much about sumo pulling. I avoid it because it destroys my hips.
  19. Registered User
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    Quote Originally Posted by aceroni View Post
    Hey bro congrats on the kid.. For those high box squats, try to sit back harder. Sit back as hard as possible until your ass reaches the bench. It looked like on a few reps you were just plopping onto the box, try to avoid that. As far as the sumos, they looked fast. I can't say much for technique because I really don't know much about sumo pulling. I avoid it because it destroys my hips.
    Thanks ace! Yea I'll try em out next deads session. I watched a few guys do em and I assumed that was the proper way so that was my fault there haha. Funny cuz Sumos destroys your hips, conventional destroys my lower back.
  20. Registered User
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    Bench
    Cycle 6 week 3
    230 x 5
    260 x 3
    290 x 3 pr

    325 x 1 PR last time someone had to touch it so I didn't count it.

    -slow grind on the 325. Kind of expected but I'll get back to it !

    Chins
    13,13,13,10

    Hs rows
    4 x 12

    Face pulls / ss bb overhead raises (stop at parallel and squeeze at overhead)
    4 sets each x 10

    Db press
    35 x 20
    45 x 18
    55 x 16


    Skull crushers/ SS with reverse curls
    80 x 10/ 80 x 10
    70 x 18/ 70 x 18
    60 x 12/ 60 x 12

    -felt heavy today again. But that's prob due to lack of calories over the past few days. But my body will catch up after my deload


    Had some time to kill so did some hyper trophy for legs
    Leg press
    5 sets 12-15
    Lunges
    Bw x 2 x 10
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    Woo! 2 PRs in a row. Good job, man.
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    Nice work on the PRs great to get those especially when you aren't feeling it.
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    Good job
    Very impressive
  24. Registered User
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    Sumo Deads
    531 cycle 6 week 3
    -Beltless
    300 x 5
    345 x 3
    385 x 3

    Deficit conventional
    -off plate (beltless)
    385 x 2
    425 x 1
    455 x 1 Pr

    -usually wear my belt for working sets to save my lower back but forgot it today. All good I still hit a nice deficit pr without it and was pain free!.
    -Sumos were feelin blehh today. So I didn't Max on it ( felt sluggish) the conventionals we're popping up tho

    High box squats
    Working sets
    275 x 3
    315 x 2
    335 x 1
    225 x 10

    Step ups
    -25 plate over head
    3 x 10

    Leg raise
    3 x 10

    Leg curls
    3 x 12

    Hs hack squats (partials, lower portion of movement)
    3 x 12
  25. Registered User
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    OHP
    Cycle 6 week 3
    160 x 5
    180 x 3
    205 x 3 PR

    Pull-ups
    10,10,15,15,15

    CG bench (~6 inch apart)
    -slow negatives
    135 x 6
    225 x 3
    275 x 3
    295 x 1
    315 x 0 couldn't lock it out. Triceps were shot. I use a narrow grip on OHP
    275 x 3

    Wide grip hs rows
    4 x 12

    Smith incline bench
    3 sets of 8
    Superset with Db front raises
    3 sets 15

    Face pulls/ superset with bent over flys
    3 sets x 10

    Some tricep ext and cable curls to end the night

    Decent workout today. Didn't eat much today due to studying and baby duties! I wasn't planning on hitting the gym but it was late and baby was asleep with the wife so I just went anyways.
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    Congrats on the OHP and CG PRs! You're in beast mode again! Sounds like the family is already used to the baby schedule. Nice job brother.
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    Nice prs! Nothing can stop dem gainzzzzz
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    Deload squats
    Cycle 6 week 4
    -worked up to 225
    225 x 5 x 5
    Paused reps
    225 x 3 x 5

    GMs
    135 x 5 x 10

    paused FS
    135 x 3 x 5

    HS crunches
    Leg raises

    Calve raises (seated and standing)


    -had to share the squat rack today. Luckily this guy was not going any higher than 225 haha. I told him I was deloading and he was like fck thats my working sets. Dude was doing smolov jr seems pretty interesting.. Anyone ever did it?? Lol but yea reps were really quick today. Dropping in the hole and springing right out with barely any effort really. Body felt tight throughout (in a good way) since I barely stretched n didn't foam rolled. Might have to test out mobility work after workouts next time .
  29. Registered User
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    Full body day
    Cycle 6 week 4(deload week)

    Variation bench/ speed pulls
    Incline bench
    135 x 10
    185 x 8
    225 x 8
    255 x 5

    Chins
    15,17,17,10(slowed negatives), 10 (slowed negatives)

    Tbar rows
    4 sets x 8

    Speed pulls(Sumos)
    135 x 3
    225 x 3 x 3
    275 x 1
    315 x 1
    365 x 3 x 1

    Paused squats
    135 x 5
    225 x 3
    275 x 1
    295 x 1
    315 x 2
    225 x 5

    -Sumos were poppin up. Squats were hurtin a bit tho. Hips were acting since last squat sesh. Decided not to take a deload on the bench but do a variation on bench. Nice change of pace . Felt strong on the incline today.
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    Strong incline numbers right there! Nice job AT!
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    Squats
    215 x 5
    240 x 5
    280 x 10

    Bench
    215 x 5
    235 x 5
    265 x 5

    Called it. Felt like ****. No sleep/low cals=****ty workouts . Not counting this week. Just gna come in another day do some accessory work n get ready for next week. Hips acting up again too smh. What ever.
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    Don't sweat it. Rest up and kill it next workout.
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    You'll be alright man! Stuff happens, everyday can't be the best day.
  34. Registered User
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    Dead lift
    275 x 5 (conventional)
    315 x 5
    355 x 11 (Sumos)

    425 x 3
    455 x 2 x 1

    Pendlays
    135 x 10
    235 x 6
    285 x 3 x 1
    BB style bb rows(down to shin level)
    185 x 2 x 10

    RDL
    185 x 3 x 10

    High box squats
    225 x 2 x 3
    275 x 3 x 3

    Narrow neutral grip pull-ups
    4 x 10

    Face pulls
    4 sets x 15
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    Nice reppin'!
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    355x11.. jeez. I get light headed just thinking about that. Good work big man!
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    You ever do band pull a parts instead of the face pulls?
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  38. Registered User
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    Thanks guys. Yea I've done pull aparts. I'd do them more if they had them lying around they weight equipment. They usually have them in the aerobics room which is upstairs n I'm such a fatasss bum that I don't wanna go up there n get em lol

    But yea those reps weren't that bad. I woulda had a few more but my hips cramped up. Also I've been having some lightheadedness on some sets not sure why. I'd feel like I want to faint right after I finish the set . Never felt that
  39. Registered User
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    You're at beast mode in here. Have you checked your BP lately? New Daddy and stress and all? Jealous of the strength!
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    Quote Originally Posted by kenpoengineer View Post
    You're at beast mode in here. Have you checked your BP lately? New Daddy and stress and all? Jealous of the strength!
    Thanks bud. Yea I haven't checked my bp recently. But that's what I was thinking it might be. But yea I hate to admit it but this daddy thing is tough. Tired all the time, not doing so well at my study's too. Just waiting till things get better!
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