0428 S&S2 Week 4 Day 4

Couldn't use smith, so went with standard narrow grip BPs, about 12 inches wide. 8 reps @75 kgs. worked real well.
Reverse EZ Curls. had to work with 31 kgs. 12.5 on each side of ezbar(6kg). need to focus more on form, i think.
Didn't feel like doing bench dips, so i did super-cheaty parallel dips w/ BW.
Lat mach curls weren't doing too well last time, so i worked with bent-grip curls on the cable crossover machine. (40 kgs)

3-4 sets of abs wheel, 10~20 reps ea.

0427 S&S2 Week 4 Day 3

I think I'm coming down with strep throat...



Came into the gym really late, walked in at 10:30 ish..
Gave Professor Schulten a quick workout (mostly olympic movements) and started to warm up... (my back was compressed enough, surprisingly!)


DLs at 135 came easy, for low reps. my hams/ glutes/ quads were all really sore from last night's football practice..
High Pulls.. nothing special..
Montierth Cables.. again, worked with 13 kgs on each cable, but bad focus today. (I think doing pushups during practice didn't help..) next time, I will have to adjust the height of the pullys, so I don't need to hyperextend my chest/anterior delts.
Hamstring curls/legpress.. nothing special..

0426 S&S2 Week 4 Day 2 (alternative)

Won't stop raining.. so had to do everything indoors.

25 kg cable flys with supinated grip at extension and pronated grip at flexion. Focused on upper chest/anterior deltiods for this movement. 25 kgs(per side) x 10reps

...immediately followed with cable pullthroughs (deadlifts) w/ 25kgs x 10 reps

Replaced Pullups/chinups with triple grip lat pulldowns. 5.5.3. 7.5.3 repscheme. weights at 90-110-130, 70-90-100 respectively.

Pikes x 5 (with lots of bounce ..lol damn i suck at this)

BW squats x 20

total 6 sets

0426 S&S2 Week 4 Day 1

good day. nothing special.

Took 40 minutes-ish. Wondering if I should add in another movement (abwheels?)

Football practice was good. I don't understand why the center (I) have to run 50-100 meter sprints, when I still have the fastest 5-10 meter start in the whole team.. I need to get that ast3hma breather... the sprints make me choke/wheeze really bad after about 300 meters.

0422 S&S2 Week 3 Day 5

decent.

Worked up without the padding for zercher squats, tried them for a set or two, then realized that holding the bar closer to my body was more advantageous as a lever, so stopped using it. it wasn't as bad as I thought, although my inner-elbows look like i've stuck needles into it :D

DLs, because I realize I haven't done them in like a month. Still hit 135 kgs for 3 reps, 3 sets. gotta get these over 150 soon, and on to 180. Tried doing them under-grip, and i think it feels more natural. No loss of grip.

MPs were not strict at all. warmup with 55kgs was just fine, then on the 60, I couldn't get the leverage for some reason.. so I did tem standing up, w/ a bit of thrust, trying to hyperextend upper body, as to utilize more upper chest. Maybe I need lower weight?

Shrugs.. Nothing special.

Finally back on Fb. after a 5-day hiatus. Felt addicted while i was away, but oddly not much to do on there. Anyhow, today's vanity shots.

 

when will those love handles come off...

0420 S&S2 Week 3 Day 3

Nothing special. Again, took a while to warm up, did at least 4-5 warmup sets.

Deadlifts were done without straps, but i had to lower weight from expetected 95kg. was getting minor cramps in back by the 5th set.

Hooah. soldier on.

0419 S&S2 Week 3 Day 2

Took forever to warmup. My pinched neck wasn't loosening up. It's still stiff, but I finally got the guts to get out in the crappy pre-stormy wind and squash out 2 warmup sets and 5 working sets.

1) 7x swinging-parallel-bar dips immediately followed by 2) 7x Near-Kiping Pullups (if i can get that damn beat right), then 3)14x Hanging Knee Raises, then finally to 4) 21x BW Squats as fast as possible. 

Nearly quit on the 3rd set, but pusehd through with 5s, then did 9s to punish myself..harhar. Even closer to throwing up than last week with YC.  Getting a pretty decent hang of doing swinging-dips. really spreads the load across the entire upper-body pushing muscle groups.

Returned to gym for Triple-grip pullups, went with 553-755, because those higher rep ranges are just gawd awful.. kept perfect form without any bounce, and did 90-110-120 kgs, then 70-90-100, took slightly longer breaks this time.

Tried Diamond Delt's side press movements(youtube) on the smith machine and standing with a *cable. Managed 15 kgs with decent form on cable, and no weights on smith.. Supposed to hit medial-deltoids area, and I definitely did feel it exactly there. Probably add them next week, because i have no major shoulder movments in subsequent workouts. Definitely a good movement.
(* weightstack @ 30, added handle to cable and pulled it up from behind my back to the side, lower arm pointed to direction of movement. Working elbow was pushed slightly into my sides, but pointing to my other elbow as much as possible, behind my back.)

Further Reading on General Deltoid development by DD, aptly labeled "deltology 101" @ Bb.com

0418 S&S2 Week 3 Day 1

Added 5 on both BTN and FSQ. probably could add another 5 on the FSQ next week, but would need to maintain BTNs.

Got confused on the Weighted Pullups, what I did: 30 kg chinups w/ lat shrugs.
Strained something in left side of neck. happens when I flex my neck with my shoulder blades rolled out , arms up...

Finished all 10 sets, now I'm regretting it.

0415 S&S2 Week 2 Day 5

Went in with absolute confidence.

Zercher PR @ 137x1x2.  built up with 3~7 reps on 40, 60, 80, 100, 120, 137, 145(failed) 137,  then down to 127 x1  for 6 sets. Didn't feel like doing triples, so just stuck to singles. (attempted doubles, but no success) 60 second breaks

Started with seated MP @ 45 kgs, realized it was too easy, so moved up to 55, then 60.
4 sets performed @ 60. 60 second breaks.

BW Shrugs, hanging upside down on pullup bar. did 4-5 reps per set. Don't know how to add resistance here.. .tried wider grips..etc
Moved straight on to shrugs on bench-plate-press machine . Had to add 90 kgs on each side for sufficient resistance. 3 reps till cramp. My elbows are a lot weaker than I thought.

0414 S&S2 Week 2 Day 4

hell of a workout.

All as said, except narrow smith presses, last set failed at 4, then 3 more then again fail.

Pumped like Crazy. High reps are awesome for ego boosting.

More pics..