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  1. making that come back, big db benching and rowing for a fluff day haha.


  2. 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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  3. 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.

  4. Makes sense, recovery is important.
    May I suggest using this app to track your bloodwork tests:
    myBloodTracker for IPhone and IPad
    https://appsto.re/us/vvMndb.i

  5. 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
    •   
       


  6. Bench
    Warmed up good with small increments
    -working sets
    185 x 3 x 10
    205 x 10

    225 x 8,8 (cg)
    185 x 2 x 10 ( lilly pause wide grip)

    High bb Incline
    135 x 3 x 15

    Bb Rows
    Delt rAises

    -all I had time for.

  7. good work man, always moving some heavy weight.

  8. Strong CG's
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  9. Thanks guys.

    Here's tonight's late night sesh:

    ME deads
    Sumos
    Work up
    395 x 3 x 5

    405 x 3 x 5 (block pull off plates)
    335 x 2 x 8 (deficit off plate)

    Paused squats (wide stance, chucks)
    135 x 5
    185 x 5
    225 x 5
    275 x 5
    315 x 3 x 3

    Gms
    135 x 2 x 15 -narrow stance
    135 x 2 x 15 - wide stance

    Ab work
    Leg raises/ hs ab machine/ Side plate crunches

    -blah. Started up the 9 week cycle again. Had ton of energy but weights just feeling heavy. Paused squats were tough, Sumo needs some work. I'm going to need a lot of dedication to be able to recover by eating good and sleeping right for me to see any progress. Lets see how this turns out.

  10. Strong lifting nonetheless. Kill that food!
    Not a rep but a fan of Finaflex.

  11. Strong numbers! You are going to kill this nine week program! Half the battle is just showing up every night!
    May I suggest using this app to track your bloodwork tests:
    myBloodTracker for IPhone and IPad
    https://appsto.re/us/vvMndb.i

  12. Yessir. It's been tough lately. Finally made some time to hit the gym for squats. Too bad I was pretty tired leaving the house tho. But my preworkout kicked in and helped me get through most of it without the weights feeling like a ton

    squats (explosive day)
    -worked up to a decent weight I know I could do for 8 sets explosively
    225 x 8 x 3 reps ( wide stance)
    245 x 2 x 5 reps ( oly squats w/ chucks)
    205 x 2 x 8 reps (paused wide stance)
    -yea I know baby weight. But body couldn't stay tight due to being kinda tired. Yawning in between sets

    SLDL(tng)
    -did slow negatives and explode up
    135 x 10
    185 x 10
    225 x 10
    275 x 5
    315 x 5
    365 x 5

    Back raises
    3 x 12

    Chin ups
    3 x 10

    Abs/ obliques
    -Leg raises/ hs crunches/ Db side crunches

  13. 2 things I think suck most when going into the gym yawning between sets and Being injured

  14. Working out after a long day is the worst. Don't be so hard on yourself. You are still a strong one!
    May I suggest using this app to track your bloodwork tests:
    myBloodTracker for IPhone and IPad
    https://appsto.re/us/vvMndb.i

  15. Strong SLDL's. I love to see what you can do if you weren't tired.

    What's the tng mean?
    Not a rep but a fan of Finaflex.

  16. Quote Originally Posted by RegisterJr View Post
    Strong SLDL's. I love to see what you can do if you weren't tired. What's the tng mean?
    Thanks fellas

    Tng means touch n go. But yea thinking if I should hit the gym tonight for my scheduled pump session. Just got back from eating dinner with my fam. Getting late again but only time I have really. I'll update if I do go. Be easy fellas

  17. Speed deads
    325 x 8 sets x 3
    345 x 2 sets x 5 ( block off plate)
    295 x 2 x 8 (deficit)

    Oly squats
    Work up to one working set
    275 x 8

    GMs
    135 x 10
    185 x 10
    225 x 10

    Cg pull downs
    20,20,10

    Core(leg raises)
    1 set and called it

    -felt like puking after oly squats. Didn't have it today. Back was already fatigued from work and just got super jittery today from the preworout.
    -missed the weakpoint/ bodybuilder day due to taking a TDAP shot for clinicals which gave me a super sore delt on top of some shoulder pain I've been having from work. W.e. I'll get at it next time.

  18. Strong pulls AT.

    What Pre did you take?
    Not a rep but a fan of Finaflex.

  19. Strong session brother. Try Russian Twists with a weight plate for core.
    May I suggest using this app to track your bloodwork tests:
    myBloodTracker for IPhone and IPad
    https://appsto.re/us/vvMndb.i

  20. I Took prodigy. Never really felt like that either until last night. Already halfway through the bottle too. I'm assuming it was because I was a little generous on that one scoop. And I had a starBucks coffee early that day. Who knows. But I was just dizzy/jittery and just wanted to vomit.
    Will try that Russian twist tho kenpo! Maybe even tonight with bench work if I get home not feeling worn out.

  21. sometimes it happens like that man. maybe a little much caffeine for one day.

  22. thanks guys.. managed to go tonight to the gym. felt good today because i got home from work and caught some Zs for a few hours. woke up brand new lol

    HEAVY bench day
    (up to 80% ish)
    245 x 3 sets x 2
    265 x 2 sets x 2

    265 x 1 (cg)
    275 x 1 (cg)

    225 x 2 x 8 (lilly pause)

    db bench
    worked up in 8s to 1 heavy set
    105 x 8

    high incline db bench
    55s x 15,18,18

    cable high rows
    slow negs (dorian yates style)
    140 x 4 x 12

    chin ups
    3 x 10

    db laterals
    bb front raises
    rear delt flys machine

    ab work
    (tried that russian twist with a plate, awesome stuff kenpo)

    think i went a bit heavy for today. arms were feeling abit cold, havent pressed too much over the past weeks but once they got warmed up the presses got faster on 275.

  23. Strong brother. Those Russian Twists with a 35 lb plate make my abs sore for days!
    May I suggest using this app to track your bloodwork tests:
    myBloodTracker for IPhone and IPad
    https://appsto.re/us/vvMndb.i

  24. Rep squats
    245 x 8,12,10 (wide stance)
    265 x 8, 8 (oly squats in chucks)
    225 x 10, 10 (paused squats)

    Sldl
    185 x 3
    225 x 3
    315 x 3
    365 x 3
    385 x 3
    135 x 2 sets x 12(sumo medium stance)

    Bb hip thrust
    135 x 3 x 10

    Db farmer carries
    100s x 3 sets x 30 sec

    Ab work

    -decent late night session. Once the DOMs from deads day went away I was good to go. Just lacked some explosiveness. Tightness was there tho so Ab work is paying off I feel.

  25. Hella volume on squats.

    I need to start adding in more core work, too.
    Not a rep but a fan of Finaflex.
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