Shadow's Snap back to reality.....

[the-short-one]

Well....damn


flat db press

3 x 80 x 10


Incline DB

2 x 85 x 5




Standing BNP

up to 135 for 6




no strength....so Ive added an extra protein shake as of today

do you like dumbell presses better than bench? I know I do.


oh, btw. You and I are currently DB pressing the same weight. lolol Better not let a girl lift more than you...

Actually, you needn't worry. I cant press anything over 10 lbs for a month. You have plenty of time to add weight.

 

[The Shadow]

Have been out of town - got back today


Flat db bench -
1 x 75 x 10
1 x 80 x 8
2 x 90 x 6


High Incline DB press

2 x 80 x 6

 

[Protobuilder]

How's the lifting + BJJ going?

 

[The Shadow]

I missed two sessions last week as I was on the road.


The weights stalled a bit but I have added some cals/protein and weight was stabilized at around 209.


I got calipered before I left and the average was 12.5% at 210 (15.8 and 219)....basically no lbm gain and about 8 pounds of fat lost

 

[Miss24k]

Stop slacking!

 

[The Shadow]

Stop slacking!

Well....I took MS Hottie's advice




WOOHOOOOOO!!!!


Conventional Deads


Worked up to 255.....goal was 280 for 5 today. The 255 felt REALLY light - so I bumped to 280 - did 2 and decided that everything flet in the groove today.

295 for 5.


That's up 20 pounds for same reps.


Bent rows

worked up to 165 for 8 and my lumbars siezed on me.



Seated Dumbell Shrugs....all you stand and shrug dudes should try these.....the amount of weight used seems too light - but they work


3 x 70 x 12

 

[BiggT]

Nice work on the DL......they are gonna fly up for a while....the next 100lbs should be lots of fun......I say go to 3 plates x 5 next time.

 

[The Shadow]

Nice work on the DL......they are gonna fly up for a while....the next 100lbs should be lots of fun......I say go to 3 plates x 5 next time.

the increase was mainly due to:

1 - Working hard on the lumbars and lower abs.....I didnt give out in ONE specific place this time...everything felt equal

2 - Dropping the number of weekly sets

3 - Adding an extra 60 grams protein and cals from an additional shake

4 - taking more time to stretch out hip flexors, abs and lumbars - daily

 

[The Shadow]

Arms:


High reps on pushdowns and machine preachers to get some blood in there


Preacher Curls

3 x 95 x 6


Close Grip Bench

2 x 185 x 8


DB curls

Worked up to 45's for 6


Db French Press

2 x 70 x 10(strict)



60 minutes heavy bag work

 

[Ilk]

Nice work on the DL......they are gonna fly up for a while....the next 100lbs should be lots of fun......I say go to 3 plates x 5 next time.

I agree! Def do that, All looks great from what I've read so far.. yr getting back on track.. Eighty percent of success, is showing up, having the courage to get what you want! (You are already there).. You've got me back in my gym lifting just by reading your log!

Do me a favour.. Today, Give a stranger one of your smiles. It might be the only sunshine she see's all day! Have a great day.. Pump that iron!