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!

 

[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

 

[BiggT]

Great workout, Shadow, huge progress on the pulling.....are you planning to hold calories constant and up the lifts, growing muscle and improving body comp??

 

[The Shadow]

Great workout, Shadow, huge progress on the pulling.....are you planning to hold calories constant and up the lifts, growing muscle and improving body comp??

Thank you sir.

I am actually adding some cals.....the extra protein shake netted about 375 more than I was eating when I began the program. I am going to continue to eat on the same schedule, but adding slightly larger portions of protein, and adding some carbs post workout.

The lifts have no choice but to go up, at least until technique etc becomes an issue....Im not concerned with body compostion at this point...Im logging it as a land mark when things need to be changed

 

[BiggT]

Good deal......how is the BJJ going as well?

 

[The Shadow]

Good deal......how is the BJJ going as well?

they changed the time of the class to am - before lunch and I cant get there.

Im still going 2x per week for boxing, and mentioned the time change to the owner. We are going to work something out in terms of a shorter, personal session in the evenings.

 

[The Shadow]

Delts

I had planned on doing dumbell work today, not realizing that ONE 70 and ONE 75 were missing until I had done 3 sets of seated DB press

50 x 15
60 x 12
65 x 10



So....I went to standing Standing BNP

Worked up to 155 for 5(+10).....PR even though it was 2nd exercise


Bent over laterals
2 x 40 x 10


Seated machine press - facing back pas with no lumbar support
3 x "150" x 10

 

[Protobuilder]

What kind of gym misplaces one of each DB? That's frustrating. LoL 155 on BTN is a nice press weight.

How's the BJJ going?

 

[The Shadow]

What kind of gym misplaces one of each DB? That's frustrating. LoL 155 on BTN is a nice press weight.

How's the BJJ going?

Wasnt misplaced.....they were being "tightened" in the back.....the idiot desk guy had a set of pliars and was trying to tighten ONE side at a time.

I suggested a ratchet on each side....at the same time - and he looked like I had asked him to "make fire"

LOLOL




BJJ is on hold...time of class has changed....working on getting some sessions with just the pro there after boxing in the evenings

 

[Protobuilder]

Well, some people are chemists, and some people try to tighten one side at a time. LoL

 

[The Shadow]

Well, some people are chemists, and some people try to tighten one side at a time. LoL

The DBs have these recessed screws - you know??

lol

 

[The Shadow]

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

Lying Leg Curls with upper body propped up
3 x 140 x 10

Squats

135 x 12
185 x 8
205 x 6
225 x 5 (+20 pounds)

Dumbell SLDL

85 x 10
95 x 8 (+5)


Lying leg Curls

110 x 12
130 x 10
150 x 8 (+10)


Calf stuff




Also....I added r-ala from Anabolic Fitness before each carb meal as well as a cap of Sesamax

T-rex when a boost is needed

 

[BiggT]

Great progression on the squats and deads, Shadow....I missed the entry from the other day, but looking strong from behind the neck too

 

[The Shadow]

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

Flat DB Bench

1 x 70 x 12
1 x 90 x 8(+2 reps)
1 x 100 x 5 (+ 5 pounds)
1 x 80 x 10 (+ 2 reps)


45 Degree Incline Press
2 x 60 x 10

^^new bench has the degress loisted by slots....seemed MUCH closer to a 60 degree angle though


Pec Dec - unilaterally

2 x 125 x 10


Weight - 215

 

[Protobuilder]

Flat DB Bench

1 x 100 x 5 (+ 5 pounds)

Is that a PR sneaking in? Nice job.

 

[jenscats5]

Why did I not know of this thread before?? D'oh!!

Looking good as always Shadow....workouts always inspiring.....*taking notes*

 

[ck2006]

Why did I not know of this thread before?? D'oh!!

Looking good as always Shadow....workouts always inspiring.....*taking notes*

what she said!

Groupy number 2 subscribed LOL

 

[The Shadow]

Is that a PR sneaking in? Nice job.

I've been fortunate in that PRs are flowing right now - another reason to up the cals a bit and enjoythe ride.


Jens - ck - Hiya Ladies..dont be strangers on the thread

 

[BiggT]

Good stuff Shadow.....

 

[Protobuilder]

Jens - ck - Hiya Ladies..dont be strangers on the thread

P

I

M

P

 

[jenscats5]

P

I

M

P

You have NO idea!!

 

[Sassy69]

You have NO idea!!

There's "pimpin'" and then there's Pimpin, Shadow Style...

 

[sbt2082]

Maybe I should join in on the posting over this way... just to add to the P I M P status quo of course for Shadow

 

[ck2006]

Your our hero

LOL

 

[The Shadow]

LMAO 2 pimping comments....if thats the case I was pimping WEAK last night.....crappy workout.


DEADLIFTS

Worked to 335 for 2 - my form was out of the groove and had ZERO speed.....will add in some DE deads as well as partial pulls as 3 stalled mid-shin


Dropped back and got 275 for 9 - which I think is a pr for this go round in reps


Barbell Rows

135 x 10
185 x 6


Rear Laterals

2 x 35 x 10




..called it a day.

Food was my biggest enemy....I spent all weekend at the hospital with a friend and got, at most, 100 grams of protein each day. I also worked through lunch yesterday - BIG MISTAKE

 

[ck2006]

Good morning
Sorry to hear about your friend, I hope it isn't serious.

 

[*Bunny*]

Sorry to hear about your friend

How's the Muay Thai?

 

[The Shadow]

Good morning
Sorry to hear about your friend, I hope it isn't serious.

The father is looking at a 3x bypass and he's diabetic.....they have a new procedure that allows both stinnts and by-pass graphs to be done trhoughthe ribs as opposed to open heart in Atlanta

 

[ck2006]

The father is looking at a 3x bypass and he's diabetic.....they have a new procedure that allows both stinnts and by-pass graphs to be done trhoughthe ribs as opposed to open heart in Atlanta

That's serious, I am sorry You need to eat to keep your strength up for your friend. When is the surgery?

 

[Ilk]

The father is looking at a 3x bypass and he's diabetic.....they have a new procedure that allows both stinnts and by-pass graphs to be done trhoughthe ribs as opposed to open heart in Atlanta

Sorry to hear that Shadow.. My friends dad who is also diabetic and many other health probs.. He had 3x bypass.. Went well..

My dad had it bypass done through the groin area into the chest.. So many ways of doing it now!

Anyway the father will be fine.. The procedure does take a long time..

 

[The Shadow]

sigh......


workout was all over the place.....I had to put my dog down today - it was tough to even be in the gym - much less lift


Dumbell Presses
2 x 65 x 10

Standing BNP
115 x 8
135 x 6


Reverse facing Press machine
2 x 175 x 10(pr +12.5)

 

[sbt2082]

sigh......


workout was all over the place.....I had to put my dog down today - it was tough to even be in the gym - much less lift


Dumbell Presses
2 x 65 x 10

Standing BNP
115 x 8
135 x 6


Reverse facing Press machine
2 x 175 x 10(pr +12.5)

Awwww Sorry to hear about your puppy!

 

[ck2006]

I am sorry about your dog. My thoughts are with you

 

[Jim Ouini]

Yipes. Sorry to hear that Shadow. We had to put the dog in my avi down about 4-5 months ago and it was one of the toughest things I've had to go through. I still get emotional thinking about her.

I too worked out that day with red and puffy eyes.

Big Hersh R.I.P.

 

[The Shadow]

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

Sept 7th - 214 @ 12.1% (188.1/25.9) = 7.26


Daily Sups:

Sesamax - 2 caps 2x per day
CEE - 2 tabs 2x per day
AIFM - 2 sprays 2x per day
Glucorell R - one cap 3x per day
P7 and OxyCalm as needed

 

[ck2006]

Good morning,

Me thinks are in order here!

 

[BiggT]

Shadow, what is oxycalm?

I know all about putting a dog down.....I had to put mine down just about a year ago....I'm still not over it, the first 2 weeks are TOUGH, it gets easier, but ya still miss them.

 

[The Shadow]

https://www.anabolicfitness.net/shop/product_info.php?id=151&cartID=bffdb83bc18c2deb06aee9bb002fc79c

 

[*Bunny*]

S - How do you like the AIFM? Curious for feedback for men (natty) wanting to incorp.

 

[jenscats5]

So VERY sorry to hear about your dog, S...... Understand your feelings - had to put my oldest cat down last March & I still miss her..... Animals are blessed to cross over the Rainbow Bridge - you'll see him/her again.....

Thoughts & prayers are with you and your friend & their father.....

 

[The Shadow]

S - How do you like the AIFM? Curious for feedback for men (natty) wanting to incorp.

Its been since Monday.....noticablely less water retention and a bit of um...."UMPH"

lol

 

[The Shadow]

Dumbell Curls
35 x 12
40 x 10
45 x 8
50 x 5

Rope Pushdowns
3 x 120 x 12


Preacher Curl Machine
80 x 12
90 x 10
100 x 8


Seated Dip Machine
150 x 18
175 x 14
200 x 12
220 x 6


Zottman Curls
3 x 25 x 12

 

[The Shadow]

Squats

135 x 12
185 x 8
205 x 6
225 x 5 (+20 pounds)

Dumbell SLDL
85 x 10
95 x 8 (+5)

Lying leg Curls
110 x 12
130 x 10
150 x 8 (+10)

Squats

135 x 12
185 x 10
225 x 10(PLUS 5 REPS FROM LAST WEEK)

TRAP BAR DEADS ON A CARDIO STEP USING 35 POUND plates

2 x 190 x 8

.......modified these from dbs.....I wanted to try a different variation that would transfer over to my conventional deads since they were flat last week.

Impressions:

Quite a ROM..literally just above the tops of my shoes

wow - these REALLY hit lumbars more than the dbs which hit more glutes and hams


ABs stuff and lumbar hip flexor stretching


Weight just out of bed this am - 215

 

[Cynical Simian]

TRAP BAR DEADS ON A CARDIO STEP USING 35 POUND plates

lol, sounds like a T-Nation "oh shit, we ran out of real exercises three years ago" Exercise of the Week.

Nice workout...another solid jump on squats.

 

[The Shadow]

lol, sounds like a T-Nation "oh shit, we ran out of real exercises three years ago" Exercise of the Week.

Nice workout...another solid jump on squats.

Thank you Sir.

I am ready to catch shit for the trap bar thing...LOL - I just wasnt getting any carry over on the dbs

 

[Protobuilder]

McRoberts, author of the Brawn/Beyond Brawn stuff, swears by trap bar deads. No shame in those. Using the reebok steps is pushing it though. LoL Although you're in good company: tweakle uses them extensively.

 

[The Shadow]

McRoberts, author of the Brawn/Beyond Brawn stuff, swears by trap bar deads. No shame in those. Using the reebok steps is pushing it though. LoL Although you're in good company: tweakle uses them extensively.

I love Stuart's stuff.....Brooks as well.


Lumbars are WRECKED.........more so than doing heavy weighted hypers......I think I will keep them

 

[BiggT]

Shadow, I'm the biggest anus in the world when it comes to substitutions, but I don't think there is any shame in trap bar deads either, they're legit......just next journal entry, say "off a block" rather than "off a cardio step" as that truly is pushing the envelope, lol

Seriously though, good stuff.....your squats are improving quickly....do u think all the squatting and pulling is cause for the LBM gains of late?

 

[The Shadow]

Shadow, I'm the biggest anus in the world when it comes to substitutions, but I don't think there is any shame in trap bar deads either, they're legit......just next journal entry, say "off a block" rather than "off a cardio step" as that truly is pushing the envelope, lol

Seriously though, good stuff.....your squats are improving quickly....do u think all the squatting and pulling is cause for the LBM gains of late?

True....block does sound better than cardio step - LOL


Well....the only sups I have added in was the CEE and the AIFM - and just this week......

There's no doubt that the heavy lifting and heavy(for me) eating is the majority of it.....the AIFM has actually dropped a little bloat - the CEE is pretty amazing - the pumps this week - even from low rep work were amazing.


One thing that I did was drop direct arm work back to about EOW - I didnt hit them at all the week before last, this week I had to stop my workout a bit short from the pump...they are up in proportion to my LBM increases without doing a lot of work for them

 

[sbt2082]

Just coming to say hope you enjoyed your weekend!

 

[Tweakle]

trap bar deads are great if the bar is big enough to fit in And dont be dissing my reebok steps.. if nothing else you can put them down as 'traps' around the rack, to trip over unwary gym goers who might want to come and do curls when your back is turned.

cool to see the weights are going up you'll be back to where you were before you know it

 

[ck2006]

Good Morning!

 

[Ilk]

Have a good day Shadow..

 

[The Shadow]

Flat DB Bench

1 x 70 x 12
1 x 90 x 8(+2 reps)
1 x 100 x 5 (+ 5 pounds)
1 x 80 x 10 (+ 2 reps)


45 Degree Incline Press
2 x 60 x 10

Flat Bench

1 x 70 x 15(+3 reps)
1 x 85 x 12(+ 2 reps)
1 x 100 x 6(+ 1 rep)
1 x 90 x 8


45 Degree Incline
2 x 70 x 10


Incline Flyes
2 x 30 x 12

 

[treilin]

sigh......


workout was all over the place.....I had to put my dog down today - it was tough to even be in the gym - much less lift


Dumbell Presses
2 x 65 x 10

Standing BNP
115 x 8
135 x 6


Reverse facing Press machine
2 x 175 x 10(pr +12.5)

X12 sorry about your puppy dog.
I had to do the same thing unexpectedly Sept 6th 2 years ago. He still visits me though in my dreams.

 

[The Shadow]

X12 sorry about your puppy dog.
I had to do the same thing unexpectedly Sept 6th 2 years ago. He still visits me though in my dreams.

Hey you!!!!

 

[treilin]

Hey you!!!!

Can u look at why I can't PM anyone or receive them?? It says I don't have Platinum membership either. Maybe 'cuz Im here... Dunno.

 

[The Shadow]

Your plat looks like it expired....if so - the pm limit drops dramatically.


IS there a chance its expired?

 

[treilin]

Your plat looks like it expired....if so - the pm limit drops dramatically.


IS there a chance its expired?

I don't know how it expired.. I paid for it when I PMd u last time I got charged 3 times.. I'll go pay some more... Thanks

 

[The Shadow]

I don't know how it expired.. I paid for it when I PMd u last time I got charged 3 times.. I'll go pay some more... Thanks

How long did you pay for last time??


I'll send admin a word about it

 

[Ilk]

GOOD MORNING TO YOU SIR!!

May you have a great day!!

(posting pics to you soon..) Wahey!

 

[The Shadow]

GOOD MORNING TO YOU SIR!!

May you have a great day!!

(posting pics to you soon..) Wahey!

Good morning!!


Fantastic on the decision to post up

 

[Will2BLean]

Good morning, Shadow. I just now realized that you had a log.

You had a really rough week between your friend's father and your dog. I hope this week will be MUCH better!

 

[Ilk]

Good morning!!


Fantastic on the decision to post up

Waiting for the right time to impress you..

Enjoy your workout today!!

 

[The Shadow]

Waiting for the right time to impress you..

Enjoy your workout today!!

The time is right.....






DEADS


Bah......


Between the heavy squatting and dling each week - my lumbars arent recovering...Im going to go heavy deads EOW with DE deads EOW and pull throughs

 

[Ilk]

The time is right.....






DEADS


Bah......


Between the heavy squatting and dling each week - my lumbars arent recovering...Im going to go heavy deads EOW with DE deads EOW and pull throughs

GOOD AFTERNOON THERE!!!

That used to happen to my dad..

That change should hopefully make a difference.. Lumbars are always hard to recover..


Just found these.. Dad said they really helped him out..

http://www.amazon.com/Comfort-Products-60-2804M-Massage-Cushion/dp/B0007PMZ1K


http://www.comfortchannel.com/prod.itml/icOid/6229

Try it..

 

[Ilk]

How you doing today..? Lumbars feeling better..?

 

[BiggT]

Whats going on, brother? Are you working out tonight?

 

[The Shadow]

I have averaged 11 hour work days this week.

Took the last part of the week off to recover from some "banged up" areas.

I noticed that my program was 6-7 weeks of heavy heavy lifting, so I am keeping the same basic exercises but opening up the rep range a bit for 2-3 weeks, working a pyramid hitting slightly higher reps but keeping enough low reps to maintain strength

 

[Protobuilder]

Sounds like a smart plan.

 

[The Shadow]

I really didnt have a choice....my elbows are killing me suddenly.

Chest

Flat Db Press

70 x 15
85 x 10
95 x 7


high Incline DB press

2 x 60 x 10


incline Flyes
2 x 35 x 10

Cable Crossovers
2 x 50 x 12

 

[treilin]

I really didnt have a choice....my elbows are killing me suddenly.

Chest

Flat Db Press

70 x 15
85 x 10
95 x 7


high Incline DB press

2 x 60 x 10


incline Flyes
2 x 35 x 10

Cable Crossovers
2 x 50 x 12

Elbow pads? I know u have been working 11 hours... behind a computer?? How is the hand, wrist, arm ergonomics. Just a thought...

 

[The Shadow]

Elbow pads? I know u have been working 11 hours... behind a computer?? How is the hand, wrist, arm ergonomics. Just a thought...

LOL


the bows are flaring up again - tendonitis in both of them.


Wrists, hands shoulders are fine....they just feel fatigued all the time.


Weight this am - 219

 

[gjohnson5]

Hang in there Big Man

 

[fortunatesun]

ya, those neoprene sleeves work well. Keeps your elbows warm and everything tight and lined up. Not moronic looking either.

 

[The Shadow]

Did some light weight arms stuff yesterday - worked up fairly heavy.......just enough to be active recovery.

Weight - 220

Arms - 17.5 cold - they were 18.5 yesterday with the pump

 

[gjohnson5]

Man , not sure how you moved , but North American Vanlines packed my place up in Atlanta and had my stuff in the truck in 4 hours...

I find that some things are better off being paid for...

Anyway I can see how that can cause you to get tired on top of the training. Keep it up

 

[The Shadow]

Man , not sure how you moved , but North American Vanlines packed my place up in Atlanta and had my stuff in the truck in 4 hours...

I find that some things are better off being paid for...

Anyway I can see how that can cause you to get tired on top of the training. Keep it up

lol

I moved by hand....everything.....pretty much by myself.





Flat DB Press

75 x 15
90 x 11
100 x 6



High Incline DB Press
75 x 10
70 x 10


Pec Dec stuff





.....hoping to get back to a regular schedule this week

 

[treilin]

Man , not sure how you moved , but North American Vanlines packed my place up in Atlanta and had my stuff in the truck in 4 hours...

I find that some things are better off being paid for...

Anyway I can see how that can cause you to get tired on top of the training. Keep it up

Yeah just make sure you get a reputable company to do your move... Sometimes smaller companies make their names sound like the bigger companies and give you this great deal.... and then it's a scam and they hold all your stuff ransom till you pay a larger fee. Happens a LOT!
Happened to me

Keep up the good work on your training S.... 75 DB's on shoulders.. Geez

 

[ck2006]

GO SHADOW GO

 

[Ilk]

Good Afternoon!!!!

 

[BiggT]

I didn't know you hit 220, brother......I need to get caught up on journals (and update my own too)......nice pressing workout too. Have you changed the diet a lot from the base one you posted about a while back, or just added an extra shake here and there like you said a few weeks ago?