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

[The Shadow]

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!

Thank you for the comments.


LEG DAY


ATF Squats


bar x 20
135 x 12
185 x 10(PLUS 5 REPS FROM LAST WEEK)
205 for 5 (PLUS 20 FROM LAST WEEK)




Dumbell Stiff Deads

70 x 12
80 x 10
85 x 8



Hacks

3 sets of "200" on the weight stack for 10



Lying Leg Curls with upper body propped up

3 x 140 x 10



Seated Leg Press

3 x "200" for 12



weight = 214

 

[BiggT]

Nice workout, and good, solid jump on the squats......those squats and deads will be jumping up like crazy for a good while....I'm looking forward to following along.

 

[Cynical Simian]

Nice squat progress. A few weeks of hip flexor stretching can make a huge difference in how comfortable you feel at the bottom.

 

[The Shadow]

Thanks guys.

I have worked hard on the stretching and doing the hip flexor releases, my back feels the best its felt in a long time.

I was really tight this am when I got up.....but Im sure thats from the atf squats AND heavy deads yesterday

 

[Ilk]

Thanks guys.

I have worked hard on the stretching and doing the hip flexor releases, my back feels the best its felt in a long time.

I was really tight this am when I got up.....but Im sure thats from the atf squats AND heavy deads yesterday

When you feel tight.. My threapist suggests warm water bath with salt relax for 20/25min! It's a weird feeling... but once yr out.. NOTHING is tight! Try it..

 

[Cynical Simian]

When you feel tight.. My threapist suggests warm water bath with salt relax for 20/25min! It's a weird feeling... but once yr out.. NOTHING is tight! Try it..

Don't forget the Michael Bolton and scented candles if you do this, Shadow.

 

[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

Flat DB Press
1 x 75 x 12
1 x 85 x 8
1 x 95 x 5(+ 5pounds)


High Incline DB Press
2 x 70 x 12

....Im adjusting the angle at each workout - so a pr is hard to gauge until the next time that position comes back around



Incline Flyes
2 x 35 x 12
(Super deep stretch)

 

[florencia]

Originally Posted by The Shadow
Ok......this sucks


It hurts to put on pants, to stand up and to sit down

It aint a gut...its a fuel tank

LMAO

Originally Posted by The-Short-One
useless w/o pictures.

Hey Shorty - soon

waitin!

P.S.I know what you mean with the monologue

 

[Ilk]

Don't forget the Michael Bolton and scented candles if you do this, Shadow.

Yeah... Thats funny! That'll be better with company in the bath....

 

[The Shadow]

Conventional Deads
295 for 5.

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

Conventional Deads

315 for 4 (plus 20)

Bent Rows

185 for 8(20)


Chest Supported Iso Rows
2 sets of 2 plates per side(per arm) for 8

Isolateral pulldowns
2 sets of 225 for 8

Incline Bench Rows
2 x 70 x 8

Hypers with a 50 pound barbell
3 x 8


ab work



JUNE 7 - 219 @ 15.8% (184.4 LBM/34.6 FAT) LBM/FAT RATIO = 5.33

AUGUST 20 - 210 @ 12.5% (183.7/26.3) = 6.98

AUGUST 29 - 212 @ 12.5% (185.5/26.5) = 7.00