SouthernLord

Haven't really had a good blast since June when my son was born. Took soem tie off and started a couple blasts after that but they got cut short, so I've been on a really long cruise. LOL. Only getting in twice a week right now. Just maintaining. Kept all the weight so far though. Good stuff! Love DC!

Thanks for the karma bro, and the kind words!

thanks bro....

I have been in New Zealand

keep pumpin homie!

Thak you sir taking the time to create/post the stretching vids.

feels good to be back eh?

thanks bro will do

I just hurt my back pretty bad deadliting bro...i'll be out of the gym for a week or so, which sucks since i'm on my JAM cycle...will be adding test e to my JAM cycle as soon as my back gets better...

you can find my JAM cycle thread in the bodybuilding supplements forum...let me know what you think

good shit on the work side...more work is much better than no work

it will be good having you back on here bro, you're a great help

I also need help setting up my DC for Feb or March

how you been bro?

Happy New Year back at ya!

Dude I have been wondering where the hell U were. Your team is in the Championship Again, sorry bro, big 12 is gonna surprise alot of the nation. I recommended Glossary to my friend who is abundant in music taste. Anyway, yeah I've been listening to alot of MogWai, Scottish postmodern rock band. It always resonates with me during the holidays.

Yeah, dude I have not worked out in 7 weeks due to well, I got lazy and graduated, Thanxgiving, Holidays gorge diet, been drinking tallboys, and Coors light and getting drunk during football games. I've put on 13lbs of fat in 7 weeks of no training and gorging.

January 1 it is get back to the 12% i'm normally at, as well as actually make gains I wanna get from 170 12% to like 180 and around 9/10ish% bf. Gonna supplement up and go back to clean diet on the Jan1. I recover pretty quick, so thats good. What the hell U been Up too?

I know U have been making gains due to your regimented yet laid back style. U ever gonna take advantadge of getting checked Out?

I'm always glad to hear from my boy Southern. I've been listening to some SunKillMoon as of late as well. Good stuff.
I may PM u later for supplement questions... Lata great Bro.

Merry Christmas Bro!

have a merry christmas my good friend

Happy holidays bro!

Happy holidays bro!

3 day a week 5/3/1 program

Week 1 = 3 sets of 5 reps
Week 2 = 3 sets of 3 reps
Week 3 = 5/3/1
Week 4 = deload, 3 sets of 5 reps

Percentage setup:

Week 1 = 75% x 5 reps , 80% x 5 reps , 85% x 5 reps
Week 2 = 80% x 3 reps , 85% x 3 reps , 90% x 3 reps
Week 3 = 75% x 5 reps , 85% x 3 reps , 95% x 1 rep
Week 4 = deload - 60% x 5 reps , 65% x 5 reps , 70% x 5 reps

the cycle:

Week 1-

mon - military press
wed - deadlifts
fri - flat bench

Week 2-

mon - squats
wed - military press
fri - deadlifts

Week 3
mon - flat bench
wed - squats
fri - military press

Week 4
mon - deadlifts
wed - flat bench
fri - squats

Accessory Work :

MILITARY PRESS DAY -

delt / chest exercise - pick one of the following : 3-5 sets of 6-20 reps -

side db raises
db incline press
db flat bench
weighted dips
blast strap pushups

rear delt / trap exercise - pick one of the following for 3-5 sets of 10-25 reps -

barbell shrugs
db rear delt raises
face pulls
db power cleans
band pull aparts

DEADLIFT DAY -

Pos. chain / Ham exercise - pick one of the following for 3-5 sets of 5-30 reps -

kettelbell swings
leg curls
back extensions
glute ham raises
pullthroughs

Abs / Obliques exercise - pick one of the following for 3-5 sets of 10-50 reps -

ab wheel rollouts
situps
hanging leg raises
weighted crunches
side bends

FLAT BENCH DAY -

delt / chest exercise - pick one of the following for 3-5 sets of 6-20 reps -

pushups
incline bench
machine military press
upright rows
side db raises

lat exercise - pick one of the following for 3-5 sets of 6-30 reps -

chinups/pullups
pulldowns
db rows
chest supported rows
pulley rows

SQUAT DAY :

Quad exercise - pick one of the following for 3-5 sets of 6-20 reps -

bulgarian split squats
lumberjack squats
hack squats
front squats
leg presses

Abs / obliques exercise- pick one of the following for 3-5 sets of 10-50 reps -

weighted situps
hanging leg raises
ab wheel rollouts
weighted crunches
side bends

Aw man thanks bro. You know I think you're the shizzle bro. Thanks to that shoulder exercise you gave me I can lift heavy assed weights again LOL. Take care broski!

Happy Thanksgiving bro!

Re-Cognition.
I'm happy for ya, my brotha from anotha motha with mad depth, laid back, knows whats important, and what's not.
On point with expertise in diet and training.
My approval is not needed, but I offer it anyway.
Well Deserved.

bro you lost half a mill... i lost 920,000 in 2 days ...im an idiot ! hahaha

Okay bro, here is the thing, I love music, but I love the creative process that goes into it. Like, I love the messages embedded, and through the words, there can be like one phrase, each having like a specific meaning to a certain group of people. They don't always do this, but it hits me that some of the geniuses, who tap into that creative realm with an almost innate magical understanding, they understand this way of multi expression through one word. That meaning is based on relation.
U were the only one who got the 4 total messages in Rooster Mountain.
Funny thing is it makes perfect sense too. Like picking up a random key to a door, and it just magically opens. Love it when that happens. lol
I"m glad U are here.

Yeah the nightlife did kinda suck. Yeah and there was some major bible bangin goin on. Good thing I'm a pretty open minded bro. U can get a rise out of me, sure, but by then you have wasted all your energy and aren't prepared for the shit headed your way. Sorry, southern, I'm feeling gangsta today, as I have to sit in this coffeeeshop and grade way more papers as the other TA quit on us.
Yeah, bro, yesterday was listening to Molina and his boyz, with that one song after the dark don't hide it. I forgot, great fucking track.
Also, if you are bored check out puddlemonkey's thread 'winterbeard' I gave a shout out to the musical God, BPB, the deepest man in the music industry. Dude is deeper than profound. I'm serious, and he pulls more divine, smart, fucking beautiful box than we can imagine. Infidels didn't get it. Fools.

Hell to the yeah, I will check it out bro. Gimme a little bit as I am always behind on promises as of late, and need to clean that up. I'll let ya know soon.
I was in Jacksonville for 3 years bro. Not a bad city, not at all. Not great, but not bad. Worse cities to live in. lol thanx.

check out what are you listening too...
Got some selections you may dig...
Do you like the dirty 3 at all?
I do, not as much as some of my old friends do though.

hey check out ef member music thread, and listen to my picks...
Chris's is a duo of sage francis and BPB.
Good Stuff.

San Diego, There's an airport whose strip was wet with rain, made sure I took a picture then I put it in a frame.
Rooster Mountain
Court and Spark
Check out Smurfy's thread on Lets Get this Started

“he had an abiding sense of tragedy, which sustained him through temporary periods of joy.'”
Yeats

Welcome to a good bro's visiter messages

The dude abides ...