StephenGarcia & Finaflex Fat Attack Stack

**** hurts, I have carpet so its a bit easier to control. I guess its time to go ab wheel in the kitchen while cooking haha
 
Just did 2 sets of the ab wheel and now it's time for a bit of cardio at my apt "gym" and then my last meal.
 
I just do one set til failure twice a week. If I was on my knees I'd do more of course but WOD is brutal.
 
DreamWeaver said:
I just do one set til failure twice a week. If I was on my knees I'd do more of course but WOD is brutal.
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Lol I tried on tip toe and I almost ate the tile, so for now I am gonna build up on knees and then continue doing my leg raises (which are my personal favorite).
 
Back

Bumped to 4 caps px black this morning

I'm exhausted, I was locked out of my apt yesterday and went to my friends place to crash. We of course stayed up and hung out and shot the ****, got like 3 hours on and off sleep.

2 packs of Ritual

Pull ups
3 sets 8,6,5

Underhand low row
4 sets of 12 @100-120

Neutral grip lat pulldowns
4 sets of 10 @100-140

Bent over rows
3 sets of 10 @135 2 second squeeze

Pullover machine
Felt pretty good
2 sets of 115

A not so typical angle, I hate the basic poses there is so much you never get to see



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StephenGarcia said:
Lol I tried on tip toe and I almost ate the tile, so for now I am gonna build up on knees and then continue doing my leg raises (which are my personal favorite).
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Same happened to me:)

Just got my own ab wheel of death in the mail.
 
Whoops forgot to update

Shoulders

8 sets of 12-16 on smith shrugs
135 5 and 225 3

At 4 of ^ I began super setting Db shrugs
2 sets of 40 x12
1 at 75 x10
1 at 95 x8

Had no straps, used some of my friends liquid chalk but it dried all stupid. all on my fingers and none on my palms..helped a lot -_-

Cable Side Laterals
5 sets of 12

Hanging Leg Raises
2 sets of 12
Hanging Knee raises
4 sets of 12

"X" Rear delt cable Flyes
4 sets of 16

Some reverse incline rows
Tried a couple sets, didn't like them all too much for rear delt. Oh well

Shoulder press
3 sets 10

Db side lateral
1 set 7
Just gauging

Meh.
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I mean I don't find that I look much better on paper, but in context the first pictures I was following if for months and was fasted compared to this how I just ate a half pint of ice cream as one of my cheats on top of my normal breakfast I think my progress seems a bit less disappointing lmao
 
Chest again, legs tomorrow. Working out my my close friend again so I adjusted my schedule a tad

Started incline hammer
1 pps x12
70 lbs x12
2 pps x12
115 x12

Incline Db (bad idea but oh well)
Started my typical 90 and only got 8. Was very -_-
80 x8 (-_-)x2
65 x10 (-_-)^2 drop to 35 x12
""

Decline hammer
1 pps x12
2 pps x12
3 pps x12
4 pps x4 + 3 pps x6 + 2 pps x8 + 1 pps x 12

Standing cable cross overs
30 x16
40 x16
45 x14
50 x15 + 40 x10 + 35 x25 + 15 x20

Dead as ****kkkkkk


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We had a band we used to stretch and keep our shoulders warm, well I wanted to end with a couple sets of flat bench 135 for reps. My bud put the band on one side, under the bench and to the other side.

I got like 2 sets of 8. That was freaking hard, I never had been that exhausted on chest. Sheesh


I have such a long chest, I would say big but it's not I mean like I takes like a third of my torso. When it fills in (many years down the road) I think it'll look pretty good. It's a pain to add thickness as of now however!

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I never noticed but yeah chest is in fact pretty long lol. Going to have to really concentrate on on upper chest to make that bad boy even eventually. Looking good though..abs are starting to really show.
 
Montego1 said:
I never noticed but yeah chest is in fact pretty long lol. Going to have to really concentrate on on upper chest to make that bad boy even eventually. Looking good though..abs are starting to really show.
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Lol it's pretty annoying but that's fine with me I like the good ol' barrel chest Y frame physiques anyway. So eventually I hope to replicate that!

Thanks man, finally been tracking everything quite frequently

Here's today lol
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Legs

8 sets of hack squat
135 x12 x2
185 x12
225 x12
275 x10
275 x10
315 x4 + 225 x6 + 135x10
135 x16

2 sets calve raises on back squat
135 x20x16

Smith split squat
135 x8x8x8x6

After the second set I hurled, never done this before. I kept getting hotter and hotter and then was sick.

Felt amazing after I got myself cleaned up though!

6 sets seated calve raises
185 x12 x3
135 x16 x3

Leg extensions
6 sets of 12
I forgot the weights but last 2 sets weight was dropped and added 6 reps of 1 leg at a time

A little bit of cardio. Not much like 12 minutes and I was done


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Pretty crappy shots but I just wanted to get home to my chicken and potatoes lol
 
Went to hang out with the best friend and they bribed me to wear this stupid hat if they bought me a sonic drink


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And to top it off I did a bit of back

They wanted me to do something heavy and loud in the hat just for giggles I guess so I did like 4 reps of 405 rack pulls. Hard as crap with no straps (that bar was thick as heck) and no belt. And not to mention I was in flip flops cuz I just wanted to go to the hot tub lol

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Also hit a lot of pull ups. They had a higher than normal bar and I like that. Keeps my weight in line and I don't have to hit my feet on the ground.
 
Went to a driving range again, called top golf. Pretty cool place my friends wife works at so we played for 3 hours free of charge. It's like a driving range mixed with skee ball!

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Got a nice warm up in there :P and went to the gym right after


Arms

Close grip bench
135 x16
185 x16
235 x10
185 x12 + 135 x20

Tricep Pushdown machine
2 sets of 12 210 and 240 I think
Then 1 set of maxed out (270) for 12
And another for 14 dropped to 190 for 6

Seated Over Head Rope Pulls?
Sat in the shoulder press bench, put the rope all the way at the bottom and basically French pressed it.
5 sets of 16

Felt pretty nice

One arm tricep extension
20 lbs x12 a piece
""
25 x6 + 20x8
""

Now biceps got kinda unorthodox. My friend was showing me some new stuff and it felt solid.

So laying down curls, basically put a smith at the lowest notch. Lay under it and with your forearm making about a 45 degree angle with the bar do a curl and bring your torso to the bar.

4 sets of 12 + 2-4 rest pause

Hammer strength preacher
1 plate x16
70 lbs x12
2 plates x5 + 1 plate x12
1 plate x16 and a negative with each arm at the end

Another weird thing.

Lat Pulldown curls
Grab the bar arch your back, keeping your eyebrows around eye level curl and your hands go past your head lol
50 lbs x16x16x16
50 x10 + 30 x10 + 20 x10 + 10 x10

Pretty solid pump


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The pump was stoooooooopid
 
wasme said:
That is a crazy pump dude.. the golf looks interesting too.
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Lol funny thing is I only had a scoop of Hemorage UC. No creatine no supp-d no nothing!

And it is super fun, each target is worth more and more points are you go down. Their are little trackers in the ball that will tell you how far it went and even where I landed in the target (dart board separations). I think I'm going to apply so I can play for free myself haha
 
StephenGarcia said:
Lol funny thing is I only had a scoop of Hemorage UC. No creatine no supp-d no nothing!

And it is super fun, each target is worth more and more points are you go down. Their are little trackers in the ball that will tell you how far it went and even where I landed in the target (dart board separations). I think I'm going to apply so I can play for free myself haha
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Never heard of this before, sounds pretty cool for sure...
 
Back

Rack Deads
135 x12
225 x12
315 x10
405 x8
495 x3
225 x8
135 x10

Low Rows
100 x12
120 x12
140 x12
160 x10

Underhand Pulldowns ss w/ Lat Pulldowns
100 x10 // 100 x6
120 x10 // 120 x6
140 x8 + 2 // 140 x6
160 x6 +4 // 160 x2 + 100 x4

Hammerstrength Rows neutral grip
1 pps x16
2 pps x16
2 pps + a quarter x12
3 pps x12

Pulldown machine (one that spreads apart as you contract)
4 sets of 12
First and last at 90
2nd set 110 and 3rd set 120


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where's the pullups?
look great bud, shaping up just fine
look forward to your final review here, been interesting to watch as you eat bananas and chocolate
 
snagencyV2.0 said:
where's the pullups?
look great bud, shaping up just fine
look forward to your final review here, been interesting to watch as you eat bananas and chocolate
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My hands were toast, gym manager said we couldn't use chalk a while back. Pretty lame

And thanks man I've lost about an inch and a quarter off the waistline. I guess I had more goo than I thought originally lol
 
StephenGarcia said:
My hands were toast, gym manager said we couldn't use chalk a while back. Pretty lame

And thanks man I've lost about an inch and a quarter off the waistline. I guess I had more goo than I thought originally lol
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My gym said I couldn't use chalk too, I use it anyway.
 
jimbuick said:
My gym said I couldn't use chalk too, I use it anyway.
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Well the never told ME anything, they told my friend he couldn't when I wasn't even with him.
So I mean I could bring some and press my luck but I don't want him to get kicked out on my behalf haha. But he brings the liquid chalk so it's alright, stuff is weird though. Like really
 
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