Restarting

[gymwrenchwv]

By about 125, use that energy on a compound movement. I rarely do bicep work, however I do tricep work to help w lockout...

Compound movement??

 

[iparatroop]

Compound movement??

A movement involving multiple joints/muscle groups.
Squats
Dips
Deadlift
Rows
Pullups
Kettle bell swings.

 

[gymwrenchwv]

There ya go. Plan plan plan. I've been drinking so much water for so long I had to start using some of the Powerade Zero drops to help get it all down. Helps quite a bit.

Thanks for dropping the powerade tip in. Didn't see that exactly but did grab some mio fit things. Sugar/cal free water flavor. Def breaks up the repetitiveness of plain water all day.

 

[gymwrenchwv]

A movement involving multiple joints/muscle groups. Squats Dips Deadlift Rows Pullups Kettle bell swings.

Gotcha. Incorporate all now except kbell swings

 

[gymwrenchwv]

Well on a completely different note and seeing as how I have nobody to talk to except the swoliseum staff here.... My daughter is 22 months old and we spent the last two days mastering the concept/use of please,thank you, and your welcome. I'm stoked about it. The rug rat here changed the game for me. Dang std's( sexually transmitted dependent)

 

[gymwrenchwv]

http://youtu.be/Lzbr6fPDmkE

Need some motivation?? Here it is

 

[snagencyV2.0]

we spent the last two days masterbating

that's very disturbing

 

[gymwrenchwv]

that's very disturbing

I'm pretty disturbed

 

[gymwrenchwv]

Home from the gym. Another good day. I raised the bar. Twice lol. So time to get crackin on the rest of my day like chiropractors and backbones. Gonna grub the post my workout

 

[gymwrenchwv]

http://youtu.be/us2bx4c-mCY

 

[gymwrenchwv]

F$&k wheaties. This is my breakfast of champions.
3 eggs. Scrambled
1/2 cup fat free cottage cheese
1/4 cup TVP
2 tbsp salsa verde
2tbsp cholula
1 grapefruit

 

[snagencyV2.0]

that picture blinded me .. where are my damn shades at?
I dint know if you were trying to make a face out of your food, or what..
caught the webby earlier btw, hadn't heard that one, kinda catchy
lol on the ranger school promo, hadn't seen that one either

 

[gymwrenchwv]

that picture blinded me .. where are my damn shades at? I dint know if you were trying to make a face out of your food, or what.. caught the webby earlier btw, hadn't heard that one, kinda catchy lol on the ranger school promo, hadn't seen that one either

Not trying to church up my food any but looking back I suddenly am realizing the subconscious influence that Disney jr Chanel has made in my life lol. The ranger school...hilarious. There's 3 total. All super funny. And that webby... I'm not much for rap. I like a few underground guys. He's one.

 

[gymwrenchwv]

Today's menu at the gym.

Warm up:
Behind back bb shrugs
3x10 @ 185,235,255

Db shrugs. Neutral grip
3x10 @ 110

Upright smith row(close grip , hands touching)
3x10 @ 95

Reverse neck raises
3x10 @ 50,60,70

Burpee pull ups
1x10 widest grip possible

Workout:
Bent over smith rows. Grip shoulder width palms facing me elbows tight to sides
3x5 @ 95, 1x5 @ 105 , 1x5 @ 115
Banded @ 75 res & chained 25x2

Neutral grip ISO lat pull downs
5x5 @ 275

Reverse seated incline db rows
5x5 @ 60

Reeves variation deads
5x5 @ 95. Chained. 25x2

Straight arm fat grip push downs
5x5 @ 150 banded. 75 lbs res
(On my last set one of the fu$& tard trainers at the gym made me take the band off. Said the cable machine pulley couldn't handle the extra pressure of the band. R u serious guy? But I took it off and didn't go ballistic like I wanted to)

Seated vbar fat grub cable rows
5x5 @ 160

Meadows row
3x5 @ 50
2x8 @ 25
Dropped weight/raised reps. For some reason @ 50 it felt like the plates and screws in my forearm were about to explode my arm apart.

 

[gymwrenchwv]

Grip not grub on the vbar rows. Editing the whole post to fix that. Not happening

 

[gymwrenchwv]

Another few tidbits I'd like to add. When I post my work outs all numbers represent as follows:

Db weight recorded is per hand as is all cable lifts (unless it's a single cable lift)

Weight recorded on anything banded/chained is the bar and plates alone. The resistance and chains I don't really know how to represent as accurate. I finally weighed the chains I use. Always on both sides @ 25lbs each. But I never have enough travel to get them all the way off the floor. And the band res I found out from the bitc$&$g trainer today. But is that 75lbs attained from stretching an inch or max stretch of the band?? No clue.

Rest on warm up sets is 25 seconds
Rest on 5x5 sets is 45
Rest between lifts is whatever time it takes to move and set up.

Not sure how much of this is relevant to...anything. Just info on my lift patterns.

 

[gymwrenchwv]

Since my breakfast was so bright thought id toss up dinner.

4 oz baked chicken w/ veggies
Mushrooms , Brussel sprouts , and onions

1/2 cup cous cous mixed with two hb eggs

 

[snagencyV2.0]

:cool2:

I brought my shades with me this time

 

[gymwrenchwv]

As I been promising all week I'll post new pics tomorrow along with measurements and a fat caliper test. Got a lil test happy tonight just to see a number preview. Good changes but I want everything to be consistent so no official postings till wake up but it's a happy day for this guy right now. Let's hope the trend continues when I crawl outta bed tomorrow. Woo woo

 

[gymwrenchwv]

So got my numbers recorded. Tried getting pics but as always I have issues with taking them. Try to get some help with it later. But here's the math of it all :

Previously

Neck: 15 3/4
Arms: 15 1/2
Waist: 41
Weight 196.6

Now

Weight 193.8
Fat % 23.4
Waist 40
Neck 16 1/8
Arms 16 1/4

 

[RegisterJr]

Nice progress there brother!

 

[gymwrenchwv]

Gonna be honest. My numbers last night for neck and arms were a lil bigger and waist the same. Was hoping for same size arms and smaller waist when I woke up but didn't pan out that way. Fml lol

In addition to the numbers. Maybe the "waist" isn't exact. I measure the largest part of my stomach so I can track losses. Waist is technically below where I'm measuring but don't care if my waist shrinks but that belly gotta go. But the numbers are accurate because I take it in the same place.

 

[gymwrenchwv]

As far as the elbow pain progress is going is still present but going like this:

I've been rotating daily between an elbow compression cuff and kinesiology tape. Right now the tape is winning for relief. Next week I'm gonna change up the use of each. I'm gone wear the tape everyday for a week of lifting then the cuff for a week and make my final call on what's best. For me in my own opinion anyway.

 

[gymwrenchwv]

Made it to the gym a lil earlier than normal today. Not quite hungry enough for breakfast yet. Gonna post workout then grub.

Warm up:
Smith machine squats
3x10 @ 225

Kettlebell swings/ dip super sets
3x10 @ 52lb bell 3x20

8mins ab circuits
No resting


Workout:
Decline db rotating fly
5x5 @ 65

Incline fly
5 x5 @ 60

Seated ISO bp
5x5 @ 190. Banded. 75lb res/side

Decline bb press
5x5 @ 205

Smith incline
2x5 @ 135. Banded(75) chained(25)
3x5 no bands

ISO flat bp neutral grip
2x5 @ 225 chained(25/side)
1x5 @ 225 chained(17/side)
1x5@ 225
1x8 @185

Standing cable fly
5x5 @ 90. Top
5x5 @ 80. Bottom.

 

[gymwrenchwv]

Boom. Let's get the fire started. Got some new supps today thanks to the Finaflex crew( as if they all ain't helped enough) but I'm stoked. Got fresh numbers posted and even better ones to look forward to. I'll prolly wait till Monday to start taking this fat attacking stack. But I'll keep it closely monitored and post comments and results regularly. Woo woo

 

[snagencyV2.0]

such a pretty picture

 

[gymwrenchwv]

Out running errands and doing a few things. Found a restaurant I couldn't pass up. Bout to have a meal prolly way outta my macro count but can't pass on the opportunity. this is on the menu

Blacked alligator backstrap bites for an appetizer
And seared wild bison steak for the main. Can't wait for it to hit the table. Pics when it comes fellas

 

[RegisterJr]

Pfft. You can always break macros for exotic meat.

It's law.

 

[gymwrenchwv]

Lighting is low so the best I can get.
Blackened alligator. Flame grilled on a bed of vegetables. Cooked. But kinda crunchy like stir fry veggies

 

[snagencyV2.0]

interesting dish

we got one guy eating kangaroo in his thread..
another eating alligator and wild bison....

my taste buds all the sudden feel very plain jane

 

[gymwrenchwv]

Amaze balls as my boy Dave taught me. Pretty spicy. Veggies have a hint of sweetness in the sauce the were simmered in. Super tender meat just a thin thin crunchy outside. Mmmmm

 

[gymwrenchwv]

This food is the sh$&. Finished the alligator and moved onto salad in a roll. Not low light pic worthy but big bowl of veggies. German red wine reduced vinaigrette. And a roll with sundried basil goat butter. I'm sure goat butter will have tons of jokes pouring In. But it's worth it. Lol

 

[RegisterJr]

I love gator. Not a fan of goat but I've never tried the butter. Emu is ok, and there are a few others I've tried but can't remember. I want to try rattle snake soon...

 

[gymwrenchwv]

Just so there's a size reference in there. But I'm pretty sure I just had a meatgasm in my mouth. This is slammin. That's. 22oz of top shelf seared bison. ( what they are saying at least) I'm not sure what bottom shelf bison would be lol

Dave just asked me... And so everyone else knows that is not my hand and those r not my fingernails. Lmfao

 

[gymwrenchwv]

I love gator. Not a fan of goat but I've never tried the butter. Emu is ok, and there are a few others I've tried but can't remember. I want to try rattle snake soon...

Never had goat. Didn't want the butter honestly. But figured with everything else might as well try. A+. Gad rattlesnake one time at a fair but was so drunk couldn't remember the slightest detail about it.

 

[gokix811]

Does it taste like chicken?

 

[gymwrenchwv]

Does it taste like chicken?

Not even close

 

[snagencyV2.0]

View attachment 95071 that is not my hand and those r not my fingernails.

ewww thank goodness!

 

[gymwrenchwv]

Well way past my bed time. Calling it a day. Sitter wanted to keep the monster over night so imma enjoy a morning trying to sleep in then a wicked gym session. Gotta work this dinner off. ( off my guilty conscious at least ) more to follow...

 

[gymwrenchwv]

Dave posted the original pics or I woulda put them next to these. But progress as of about 5 weeks I believe. ( horrible with timelines)

 

[gymwrenchwv]

http://youtu.be/4pnbxGfyVWA

Enough said. To the gym

 

[snagencyV2.0]

your fron double-bi pose there ..
looks like you either just got out of bed, or you just smoked some weed
back looks large!

 

[bean5er]

So got my numbers recorded. Tried getting pics but as always I have issues with taking them. Try to get some help with it later. But here's the math of it all : Previously Neck: 15 3/4 Arms: 15 1/2 Waist: 41 Weight 196.6 Now Weight 193.8 Fat % 23.4 Waist 40 Neck 16 1/8 Arms 16 1/4

Nice progress this far bud!

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=95063"/> Boom. Let's get the fire started. Got some new supps today thanks to the Finaflex crew( as if they all ain't helped enough) but I'm stoked. Got fresh numbers posted and even better ones to look forward to. I'll prolly wait till Monday to start taking this fat attacking stack. But I'll keep it closely monitored and post comments and results regularly. Woo woo

Very cool!

your fron double-bi pose there .. looks like you either just got out of bed, or you just smoked some weed back looks large!

Lol I was thinking the same thing here. Back is definitely looking large :thumbsup:

 

[gymwrenchwv]

your fron double-bi pose there .. looks like you either just got out of bed, or you just smoked some weed back looks large!

No weed. Combo of just waking up and bright lights in my face

 

[gymwrenchwv]

Finished up some stuff at the house. Gonna grub and shower then post my routine today

 

[gymwrenchwv]

Work out today

Warm up:
Roman chair reverse crunches
3x10 w/25lb plate

Plate push/med ball squat slam
3sets. Push 45lb plate 60 ft. Then med ball squat slams with 8 lb ball. 30 sec rest between supersets

1 set of ten burpee pull ups

Workout:
Trap bar deads
5x5 @ 225

Db carries. Up back up back @ 90 feet one way
Farmer,preacher, farmer , oh farmer. Rest 30 then repeat circuit.

Bb deads
5x5 @ 95. Chained(25x2)

Rig/goblet carries. 5 sets
Farmer carry with rig at 90/arm one way 90 feet
Goblet carry back with 65 db. 5 sets. No rest

Body weight to get used to movement
Bulgarian split squats
Normal squats with arms held out in front if body. 3x10-3x10 alternating in ss form with 30 sec rest between

10 mins ab circuits

 

[gymwrenchwv]

Well my sleep has been crap for the past two days. Gonna try to bed down early tonight. Picked me up belt for the gym today. Try and save some undue agony on the el backo. But as of now I couldn't be happier with things. Mass is rearranging. Weight is dropping. Got my diet pretty much fine tuned(with the occasional outburst from the plan lol). Still tweaking my workouts to the best personal fit. Still really enjoying the 5x5. Gonna retool a lot of my routine starting Monday in regards to the overtraining points that have been made. Tomorrow's my off day. For the first day off in a long time I'm actually gonna do nothing. Got an MRI Monday to look forward to and starting this fat burning addition to my daily supp regiment. Things r moving smoother daily with getting back to shape. So time to go with the flow and focus on moving heavy stuff lol now that the ground work has been laid. Thanks to all for the support.

 

[gokix811]

Enjoy your day of nothing.

 

[gymwrenchwv]

No gym = b...o...r...e...d...o...m...

 

[gymwrenchwv]

Even though I had a lazy day. Nice to see someone in the house is dedicated still lol