ATTN QUAKE JUST HIT SO CAL!!!!

Awww... A bromance... :D
 
Smashed shoulders and arms today.
DB overhead shoulder press 60X10X6 60X10X8X2 60X6X2 50X10X2 ( Sh!t started to get hard after the first 6 sets)
Skull Crushers 105X10X10
Cable Upright rows 160X10X10
Wide grip barbell Curls 70X10X10
Behind the back smith machine shrugs 90lbs ES X10X10
Triceps cable press 160X10X10
Seated rear delt flies 25lb DBs 10X10
Db hammer curls 40X10X10
High face pulls 100X10X5

Thoughts: I didnt have to work until this afternoon and was able to train with a couple of meals in my belly. This did not seem to hinder Quake's effectiveness at all. I hit an hour and a half session today and my energy remained high, I felt like I could have gone another hour had I not needed to go to work. Chalk up some endurance points for Quake!


Song of the day Bonfire by Knife Party
[video]www.youtube.com/watch?v=e-IWRmpefzE‎[/video]
 
pete8407 said:
Great session and awesome update on dat Quake!
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Thanks man Im interested to see how sore I am going to be. It takes a lot to burn out my shoulders but Im thinking that today I completed my mission :)
 
Awesome, job! Those numbers are crazy heavy! :)
 
puccah8808 said:
Awesome, job! Those numbers are crazy heavy! :)
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Why thank you. I felt kind of bad while I was hitting my over head press this skinny kid who tries to emulate what I do picked all the time tried to put up the 65s and wound up tweaking his shoulder.
 
McCrew530 said:
Why thank you. I felt kind of bad while I was hitting my over head press this skinny kid who tries to emulate what I do picked all the time tried to put up the 65s and wound up tweaking his shoulder.
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Ayyyyy, that's not good but the great thing is that if he sticks to his goals, in a few years, he will be amazing and then he'll be able to pay it forward to another skinny kid.
 
Chest and Back today.
Incline hoist chest press 90lbs ES 10X10
Bent over Rows 145 10X10
Incline Flies 45X10X5 SS with Incline DB overhead pulls 75X10X5
V grip pull downs 160X10X5
Wide Grip Pull downs 190 X5X5
1 arm Cable rows 120X5X5

Thoughts: Im getting to the point in GVT where after my first lifts the body part that Im lifting feels strong but my endurance is strapped So I am going to do 2 sets of 10X10 next two will be 5X10 then 5X5 . On a side note I had a good conversation with the kid that tweaked his shoulder yesterday about diet and supplementation
 
McCrew530 said:
Chest and Back today. Incline hoist chest press 90lbs ES 10X10 Bent over Rows 145 10X10 Incline Flies 45X10X5 SS with Incline DB overhead pulls 75X10X5 V grip pull downs 160X10X5 Wide Grip Pull downs 190 X5X5 1 arm Cable rows 120X5X5 Thoughts: Im getting to the point in GVT where after my first lifts the body part that Im lifting feels strong but my endurance is strapped So I am going to . On a side note I had a good conversation with the kid that tweaked his shoulder yesterday about diet and supplementation
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Offseason GVT is great, may turn to GVT after June. Did you give the young buck some sound advice? Coming from you I'm sure it was all in good intention with a sprinkle of knowledge lol
 
tyga tyga said:
Offseason GVT is great, may turn to GVT after June. Did you give the young buck some sound advice? Coming from you I'm sure it was all in good intention with a sprinkle of knowledge lol
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Lol ya I told him to eat his Wheaties take his multivitamins and to only lift with his back in an upward twisting motion
 
bcazo said:
Whatcha gonna do when Hulkamania runs wild on you??!!! Lol
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I tell ya what I'm going to do brother I'm going to power up with a Hulkster cheeseburger because I am a real American!
 
Do you remember when hogan and mean gene did the wrestling program in a talk show type setting? Hulkster would have a cooking segment where he would make a Dbol shake and make gene drink it. Then tell you to eat your vitamins and pray. Wtf!?
 
Why do you think I still say my bed time prayers
Swole father, whose arms be heavy,
Huge be thy frame.
Thy PR's come,
thy workouts done,
while gaining as well as while cutting.
Give us this day a mighty dead(lift) ,
and forgive us our cheat days,
as we forgive those who squat rack curl.
And lead us not into "functional training",
but deliver us from weakness.
For thine is the squat, and the dead, and the bench,
forever and ever.
Brahmen.
 
McCrew530 said:
Why do you think I still say my bed time prayers
Swole father, whose arms be heavy,
Huge be thy frame.
Thy PR's come,
thy workouts done,
while gaining as well as while cutting.
Give us this day a mighty dead(lift) ,
and forgive us our cheat days,
as we forgive those who squat rack curl.
And lead us not into "functional training",
but deliver us from weakness.
For thine is the squat, and the dead, and the bench,
forever and ever.
Brahmen.
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Omg!!! You have me dying here! :D
 
McCrew530 said:
Why do you think I still say my bed time prayers Swole father, whose arms be heavy, Huge be thy frame. Thy PR's come, thy workouts done, while gaining as well as while cutting. Give us this day a mighty dead(lift) , and forgive us our cheat days, as we forgive those who squat rack curl. And lead us not into "functional training", but deliver us from weakness. For thine is the squat, and the dead, and the bench, forever and ever. Brahmen.
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That was awesome!! I'm going to say that every night when I put my boys to bed!! Lol.


Happy Easter everyone!!
 
Happy Easter to all. I hit up some Quake and cardio for a 45 min sweat session. I am going to take a day or two to let the body rest up. I am feeling beat!
 
I woke up feeling a little under the weather today but I figured my body just needed to get in motion.
Legs 1 scoop of Quake off to the gym 30 min later
Being that I wasnt feeling my best I decided to go for a 5X5 on legs

Squat: 135X15 185X10 225X5X2 275X5 315X5
Deadlift 315X5X5 365X2X2
Seated calve raises 115 ES 5X5
Quad Extensions 210 X10X5
Seated Calve Press 310X10X10
I started feeling better so I did a heavy abs circuit and then 15min on the stairs.

Thoughts : Had I not taken my Quake this morning I probably would have stayed in bed and gotten some more sleep. But F that I had enough rest! The Deadlifts felt easy this AM I just didnt think I could do a 10X10 leg day.

Song of the Day: Pot- by Tool
 
McCrew530 said:
I woke up feeling a little under the weather today but I figured my body just needed to get in motion.
Legs 1 scoop of Quake off to the gym 30 min later
Being that I wasnt feeling my best I decided to go for a 5X5 on legs

Squat: 135X15 185X10 225X5X2 275X5 315X5
Deadlift 315X5X5 365X2X2
Seated calve raises 115 ES 5X5
Quad Extensions 210 X10X5
Seated Calve Press 310X10X10
I started feeling better so I did a heavy abs circuit and then 15min on the stairs.

Thoughts : Had I not taken my Quake this morning I probably would have stayed in bed and gotten some more sleep. But F that I had enough rest! The Deadlifts felt easy this AM I just didnt think I could do a 10X10 leg day.

Song of the Day: Pot- by Tool
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Extremely strong session! Great job!
 
McCrew530 said:
I woke up feeling a little under the weather today but I figured my body just needed to get in motion.
Legs 1 scoop of Quake off to the gym 30 min later
Being that I wasnt feeling my best I decided to go for a 5X5 on legs

Squat: 135X15 185X10 225X5X2 275X5 315X5
Deadlift 315X5X5 365X2X2
Seated calve raises 115 ES 5X5
Quad Extensions 210 X10X5
Seated Calve Press 310X10X10
I started feeling better so I did a heavy abs circuit and then 15min on the stairs.

Thoughts : Had I not taken my Quake this morning I probably would have stayed in bed and gotten some more sleep. But F that I had enough rest! The Deadlifts felt easy this AM I just didnt think I could do a 10X10 leg day.

Song of the Day: Pot- by Tool
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Nice workout for being tired my friend :)
 
McCrew530 said:
Thank you it felt good going for just power. My endurance turns to crap when I feel like this.
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we all have off days.. Could be due to coming back after 2 days rest?? Sometimes It makes me feel great and others not so much.. LOL
 
pete8407 said:
Great session man. Whenever I have a day or two off I come back real strong and rested
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Thanks man. My body feels good I just feel the beginings of a head cold or something comming on. You ever have one of those days where you feel off?
 
There's a sickness floating around here in Missouri. Hope your feeling was nothing!

My last few sessions have been "off" so I'm doing what I like to call "pump" weeks lol enough sets to get a pump with moderate weight then move on. Next week should be good...
 
tyga tyga said:
There's a sickness floating around here in Missouri. Hope your feeling was nothing!

My last few sessions have been "off" so I'm doing what I like to call "pump" weeks lol enough sets to get a pump with moderate weight then move on. Next week should be good...
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I may have to do that the rest of the week so I dont over stress my body. Thanks for the tip ! :)
 
McCrew530 said:
Thanks man. My body feels good I just feel the beginings of a head cold or something comming on. You ever have one of those days where you feel off?
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Ick! I hate that feeling! Just seems to drain your focus from where it should be. Hope it goes away quickly!
 
McCrew530 said:
Thanks man. My body feels good I just feel the beginings of a head cold or something comming on. You ever have one of those days where you feel off?
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Oh yes for sure. Where you just can't get in the mood/zone and nothing feels productive.
 
Still feeling under the weather but I credit quake for helping me power through
Warm up wide Grip pull downs 145X20
Wide grip pull downs 220X5X2 235X5X3
1 arm barbell rows 105X5X5
2 arm Cable Rows 190X5X5
Incline Smith machine Guillotine Press 100lbs ES 5X5
Flat Hammer grip DB press 75X7X5
Cable Flies 50lbs Flat X10X2 Incline 10X2 decline 10X2

Thoughts: Overall the work out felt good. I had a decent pump but my energy levels upon waking feel so low. and now 3 hours after taking Quake my energy levels are just above initial baseline.
 
McCrew530 said:
Still feeling under the weather but I credit quake for helping me power through
Warm up wide Grip pull downs 145X20
Wide grip pull downs 220X5X2 235X5X3
1 arm barbell rows 105X5X5
2 arm Cable Rows 190X5X5
Incline Smith machine Guillotine Press 100lbs ES 5X5
Flat Hammer grip DB press 75X7X5
Cable Flies 50lbs Flat X10X2 Incline 10X2 decline 10X2

Thoughts: Overall the work out felt good. I had a decent pump but my energy levels upon waking feel so low. and now 3 hours after taking Quake my energy levels are just above initial baseline.
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I know here in NJ the pollen count is super high this time of the year... That does it to a lot of people, maybe not a cold?? Still not to shabby for feeling out of it!!! LOL
 
bcazo said:
I know here in NJ the pollen count is super high this time of the year... That does it to a lot of people, maybe not a cold?? Still not to shabby for feeling out of it!!! LOL
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I have never had allergies but my little sister gets taken out the game during spring. I imagine I just shook hands with some one at work who was just getting over being sick. Bunch of grimy mother F^(Kers lol
 
McCrew530 said:
I have never had allergies but my little sister gets taken out the game during spring. I imagine I just shook hands with some one at work who was just getting over being sick. Bunch of grimy mother F^(Kers lol
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Grimy like the streets of skidrow?
 
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