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Atanocc CubeKingpin Log

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    Post meal
    Made me some pad Thai with some ribeye, mushroom, peppers, and topped with Siracha


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    Lol and here's a pic I thought was cool that I took of me before I had this all out airsoft war with my brother in law in the back alley
    Attached Images Attached Images  

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    Body day
    OHP
    95 x 5
    135 x 5
    185 x 5
    205 x 3 (3rd was a grinder)

    Front squats
    225 x 4 x 5

    Stuff leg deads
    225 x 6
    275 x 6

    Leg press
    -quad focus
    4 x 20,15,15,12 (pyramid up to 8 plates)


    Calves
    -Standing and seated raises
    5 sets each with 15-20 reps pyramiding up

    Curls
    40 x 2 x 15 slow reps get some blood in there
    70 x 3 x 15

    High incline Db presses
    55 x 4 x 20
    Pull downs
    140 x 4 x 20
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    Never got into air soft. Had a little fun with paint ball years ago though.

    As always, solid presses.
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    Strong OHPs brother! I thought being a Dad was going to zap your energy! Lol.
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    Awesome numbers. I always feel like high incline db hit my front delts wayyyy to much.
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    Quote Originally Posted by RegisterJr View Post
    Never got into air soft. Had a little fun with paint ball years ago though. As always, solid presses.
    Quote Originally Posted by kenpoengineer View Post
    Strong OHPs brother! I thought being a Dad was going to zap your energy! Lol.
    Quote Originally Posted by tyga tyga View Post
    Awesome numbers. I always feel like high incline db hit my front delts wayyyy to much.
    Thanks guys. Yea just started to do Airsoft since all my coworkers started fcking around with it at work. But yea energy been ok, just been keeping the frequency in training more spread out compared to how I use to train few days straight. But I like doing high incline mainly for delts actually. My front delts lack and ever since I've been hitting it harder I've gotten less pain on my bench press

    Just did squats today, I'll post it up in a bit
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    Squats explosive
    -rotation 1 week 3

    235 x 8 sets x 3

    255 x 3 x 5 (oly squats)

    215 x 2 x 8 (paused)

    Db farmer carries
    100 x 30sec x 4

    BSS
    Bw x 4 x 15

    Leg raises
    Bw x 4 x 10

    Pull ups
    11, 15 , 12

    Calve raises
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    Heavy bench / deads reps
    -paused reps
    260 x 2
    265 x 2, 3, 3
    -started to feel lighter every set. Took me a while to get warmed up

    -close grip (paused)
    275 x 3 x 4

    Deads
    330 x 2 x 8

    Oly squats
    5 x 8

    Chin ups
    3 x 12

    Pull downs
    4 x 10

    Db high incline
    85 x 3 x 12

    -bad idea to do deads today. Felt like 400 lbs, probably due to work since I've been putting more hours in which involves heavy lifting.

    -bench felt amazing tho. 275 close grip flew up, lot of torque with close grip, either that or I just got good blood flow in my tris and bis by that time.
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    Strong bench and CG numbers! Time for Swolefies!
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    strong work man! you hit 225 on over heads yet? how you liking the cube so far?
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    Quote Originally Posted by capo180 View Post
    strong work man! you hit 225 on over heads yet? how you liking the cube so far?
    Thanks fellas. No I haven't tried for 225, soon though! The cube been awesome. I go to the gym feeling good having an idea of the numbers I need to hit, and I make adjustment on how I'm feeling that day (more reps if I feel good, higher weights but more sets ect) so I'm never feeling obligated to hit certain reps and dreading any lift like I kind of did with 531 esp on days I wasn't feeling it.
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    Sunday body day
    OHP
    Bar, 95, 105
    155 x 8
    170 x 9

    Deads conventional beltless
    -was teaching my brother inlaw and decided to work up some heavy singles . Didn't have a good DL session mixed with bench so I said fck it
    315 x 1
    365 x 1
    405 x 2 felt fast
    455 x 1
    475 x 1 grinder from the floor.
    -wanted to do 5 plates but 475 wasn't as fast for my liking

    Snatch grip high pulls
    135 x 10
    155 x 10, 8

    Curls
    70 x 4 x 12

    Db high incline
    65 x 20
    85 x 15
    95 x 8

    Leg press
    -quad focus
    4 x 10

    Calve raises
    5 x 15

    Pull ups
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    Nice work even thou u had a slight setback from what u wanted
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    Snatch grip high pulls are my go to for delt work now. Love dem hoez
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    Strong DLs and curls! Keep killing it AT!
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    I'm back AM. Sorry for no updates. I'll update in a bit tho!!
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    So been super busy, training and eating has been on a downslope for these past few weeks. Not going to bore u guys with details. Let's just say I got injured at work and just been on a slow recover but will continue training to get things back together


    Training has slightly changed at the moment, just going by feel trying to gain some momentum again.


    Heavy Dead lift/ reps bench


    Conventional deads
    Worked up to a
    495 for a grinder
    (PR on conventional )
    Speed work
    315 x 3 x 3

    Reps bench (wide)
    -used wide grip because I'm losing tightness on the chest. So did incline as well for more ROM
    225 x 2 x 5
    185 x 3 x 12

    Incline bench (wide)
    185 x 4 x 8

    Leg press
    leg ext
    Cable rows
    Chins
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    What up ant!

    Numbers look good as always! Welcome back bro
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    Quote Originally Posted by tyga tyga View Post
    What up ant! Numbers look good as always! Welcome back bro
    Thanks man. I've kept up to ur log and saw ur recent competition pics. Congrats Man U did great. Awesome work my dude
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    Quote Originally Posted by atanocc View Post
    Thanks man. I've kept up to ur log and saw ur recent competition pics. Congrats Man U did great. Awesome work my dude
    Appreciate it family.

    Now keep this bish up to date lolol keep nursing that injury even if it "feels" better
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    welcome back man!
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    Missed your freakin strong lift numbers! Heal up well!
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    Thanks fellas. Need to get back to it. Main focus is recovering . Eating is the biggest issue. I'm always on the move at work that I can't find time to eat. We been short a driver so I'm on the road driving and eating at the same Time

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    Whatever day
    Squats
    Work up
    315 x 6
    345 x 3
    -heaviest I've gone since injuring myself at work. Felt heavy as my but went up first

    Deads (speed pulls)
    -felt good. changed up my conventional pull abit. Put grip closer to shins and brought my shoulders more forward. Seems to be working better for me .
    Work up
    315 x 3 x 3
    Deficit off plate
    315 x 2 x 2

    Cg bench
    Work up
    225 x 6
    275 x 5
    225 x 3 x 10

    Chins
    3 x 8

    Bb GMs
    135 x 10
    185 x 5
    225 x 5
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    Good to see u back at it. you'll be back in the groove before u know it
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    lower accessory day
    -just came in to get some blood flow. Went light on everything
    Oly squats
    135 x 15
    225 x 10
    265 x 10
    285 x 10
    135 x 20

    Leg press
    -high foot placement
    4 x 15
    Back extensions
    5 x 15

    Leg ext
    4 x 15

    BSS
    45 x 3sets x 12

    Calve raises
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    "Went light on everything" - but OLY squats 285x10 lolol

    You still using them oly shoes on leg days?
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    Your "light" lifts are my maximums, sort of! How's the boy doing?
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    Hah my top set was prob the only one I had to dig deeper for to get a good 10 in. But other then that it wasn't too bad. But I've been using chucks on competition squats and deadlifts since hip pain has diminished and I could squat wider again. But oly squat or anything narrow I would use the oly shoes

    Here's a pic of my boy at 5 months Don't ask why he got a canada shirt on lol.


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    Good looking kid there, A
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    You should be a proud papa! He looks adorable and healthy and happy!
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    upper assistance
    -another fluff day
    Chins
    4 x 12

    Flat DB presses
    75 x 15
    85 x 10
    95 x 10
    105 x 10
    115 x 9

    Bb rows
    155 x 10
    185 x 12
    225 x 3 x 10

    Seated cable rows
    120 x 15
    140 x 12
    180 x 12

    Shoulder Db press
    -hypertrophy work
    55s x 3 sets x 20

    Seated chest support high rows
    3 pps x 3 x 15

    Seated Cable flys machine
    -paused at the extension
    100 x 3 x 10


    Really out if it today. Heart was pounding and I was just not in it. Good thing it was upper today because if it was lower body work i would of just ate it. Anyways I'm in need of a rest day at the buffet. wish I could just take a couple days off work. Day job killing me! Lol taking the next two days off and going in for speed/reps with squats and deads prob on the weekend. Be easy everyone
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    Strong numbers for being "out of it"! Nice job AT!
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    Excellent work dude
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    Some days you jus don't feel it. Still put in the work tho! Max out on the food and rest
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    making that come back, big db benching and rowing for a fluff day haha.
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    Thanks fellas

    Here was today's work

    Deads (conventional)
    Warmed up
    315 x 3
    Sumo
    315 x 3
    365 x 3
    385 x 3
    405 x 3 x 3
    315 x 10
    -drained after this

    Squats(wide stance)
    -felt better than last week. Hips and lower back need some more strength. Asss would pop up on last set
    Worked up
    275 x 5 x 5
    185 x 10 (paused)

    Bench(speed focus)
    185 x 5 x 5

    Stiff leg DLs
    -paused
    Close/medium/wide stance
    135 x 3 x 15

    Step ups
    3 x 20

    -blah. Drained from work but decent day of training . Forced myself to go tonight due to busy weekend planned. W.e. Be easy y'all
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    Took a week off. Didn't feel much of a deload because of work but at least I got better sleep in during the week.

    Kept volume low and simple. Figured this would b optimal for my lifestyle for now to help with recovery. Going to go easy on deadlifting. Not going to Max on it because of work and recovery. Just going to go light or skip them overall on some days.

    Squats(wide stance)
    Worked up to 315 x 3sets x 5,8,6 reps
    Did some back off sets to get back into the feel of the squat with lighter weight
    -things felt kind of heavy. And couldn't get into a groove. Will drop weights back down next week and work up the weights the following (this is how I will be training for now, go heavy on days I'm feeling up for it and on days I'm just not in it, I'll back off next week and work back up)

    Deads (Sumos)
    315 x 3 x 3 reps
    -mainly for technique purposes.

    Ab work
    -a ton
    Figured this was a major weak point that I need to address.
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    Makes sense, recovery is important.
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    Quote Originally Posted by kenpoengineer View Post
    Makes sense, recovery is important.
    Yes indeed. Feeling better at work for it. But still lack the energy to hit the gym at nights After work.

    Anyways. Finally got the chance to hit the gym late night today so sorry for lack of updates. Don't worry I try keep up to date with everyone's logs . I'm jealous of all the progress being made while I'm here at a stand still.

    here was today's full body day

    Bench
    -worked up to a heavy single where speed didn't diminish too much.
    255 x 1
    275 x 1
    295 x 1
    225 x 10, 8, 8 ( close grip)
    - first time benching or any upper body since two weeks. Things felt heavy ish. I'm babying an injury on my shoulder as well.

    Chins
    4 x 10

    Squats ( narrow stance oly shoes)
    - went for reps and getting the groove back with
    A Tempo (4 sec negative)
    135 x 10
    185 x 10,10
    225 x 10
    255 x 8
    275 x 5
    185 x 10
    -really liked this. I was feeling my hips and hams loading up and I would spring right out the hole

    Speed deads
    275 x 1
    315 x 1

    Bb hip thrust
    225 x 3 x 10

    Some fluff work-
    Hs rows
    Delt raises
    Tricep ext
    Hammer curls
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