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Growing The Fro Out
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fr0IVIan
Level 3

Join date: Sep 2010
Location: New Jersey, USA
Posts: 1983

the last shoulder sesh on Saturday was disappointing, but it was right after arms day and therefore didn't count. I was determined to SFW today.

breakfast: 1 carton egg whites, 5 pop tarts

OHP+FLAT BENCH

AM SESH

SEATED DB SHOULDER PRESS
75x10^ PR +2 reps

FLAT BB BENCH
225x10^ no finger nothin spot. tip: accelerate through the press, thanks Stan Efferding!

FLAT DB BENCH 2-3 sec negative, explosive press, squeeze at top.
85x10 yupppp
80x10^
drop 40x10 dat pump.
drop 20x10 flyes, slight pause at bottom, squeeze at top. titties are swhol3

HS SHOULDER PRESS stopped short of lockout, constant TUT as per the King of Beef.
80ps x10 +2.5 reps
75ps x10^ +3.5 reps
drop 45x10
drop 10x15 lateral raises

metcon - stair sprints starting at level 12 for 1 min up to level 18 for 15 secs, 45 sec rest IBS., total time 12-13 min. -15 sec rest

post meal: 10 oz chicken, 25g Carnivor

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Jab1
Level 0

Join date: Feb 2009
Location: England
Posts: 1582

Stan's da man. Strong benching!

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fr0IVIan
Level 3

Join date: Sep 2010
Location: New Jersey, USA
Posts: 1983

Jab1 wrote:
Stan's da man. Strong benching!


he's one of my heroes, he's also disproportionately soft spoken compared to how fuggin large he is.

just like Teddy Roosevelt said: "walk softly and carry a big stick."

you bench be strong son

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fr0IVIan
Level 3

Join date: Sep 2010
Location: New Jersey, USA
Posts: 1983

PM SESH

pre meal: uhhh beef stew prob < 50g pro and 5 pop tarts

HS TBDL practice.
3x15 TBDL's are MONEY. the potential for quad/PC masstaculation here is strong.

HS SHRUGS pre exhaust.
random xsum with squeezes

HEAVY STANDING PARTIAL LATERALS
40 4x25
drop 20x25 glass laterals
drop 10x25
drop 5x25 fuck my balloon sausage delts
------
band 1 coil 4x15 alternate starting arm

PUSHDOWNS/PEC FLYES
72.5kg x15 clean up last rep (15)
x10 clean up last rep (10)
� x8 (8) clean
ONE-ARM PUSHDOWNS
27.5x10 LR (10)
22.5x10 LR (10)
--------
130x13 +1 rep (15)
x9 +1 rep (10)
x8 (8)
110x10 (10)
90x15 (15)
drop sets to stretched reps and top 1/2 reps

HS RIGHT-ARM EXTENSION
50x10
45x10

CORDOVA EXTENSIONS
7.5 3x15 LR
FRO/BUG CABLE KICKBACKS
2.5 2x15 LR

abz: standing rope crunch 92.5kg 3x10

post meal: prob not 1 lb of meat between grilled pork and the aforementioned beef stew. is beef tripe a legit postWO food? trollolo

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hastalles
Level 1

Join date: May 2010
Location:
Posts: 1417

This is the secret that no one knows.

Tripe is paleo post WO nutrition. Immediately after the cavemen sprinted down the aurochs, they'd tear directly into its organs with their teeth and eat the tripe.

So why are you not fucking some aurochs's shit up right now??? It's functional

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fr0IVIan
Level 3

Join date: Sep 2010
Location: New Jersey, USA
Posts: 1983

breakfast: the usual

BACK/BIS

WGLP
195x8 PR FORM
180x10
165x12

CGLP
210x8 PR FORM
195x8
180x10

OL SKOOL VBAR ROWS IN TEH CORNER, toes up to BB nut, feet wider than shoulder width apart.
4.5 plates x6 christ my lats almost detached when I put the bar down
4 plates x10 clean up last 2 reps

ONE-ARM BB ROW
3 25's x10 RL needs more squeeze

STANDING HS LOW ROW
100ps x12 (12) RL
95ps x12 (12) RL

metcon - jump rope double unders alternating ~15 sec skipping (9-10 doubles) @ 9.86/10 difficulty with 30 sec rest for ~10 mins
-15 sec rest

shit metcon fucking sucked, I was sucking wind 3 minutes in

post meal: 1 lb ribeye bitches

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fr0IVIan
Level 3

Join date: Sep 2010
Location: New Jersey, USA
Posts: 1983

hastalles wrote:
This is the secret that no one knows.

Tripe is paleo post WO nutrition. Immediately after the cavemen sprinted down the aurochs, they'd tear directly into its organs with their teeth and eat the tripe.

So why are you not fucking some aurochs's shit up right now??? It's functional


if I get it from the supermarket, does that make it only half as functional

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fr0IVIan
Level 3

Join date: Sep 2010
Location: New Jersey, USA
Posts: 1983

hastalles wrote:
This is the secret that no one knows.

Tripe is paleo post WO nutrition. Immediately after the cavemen sprinted down the aurochs, they'd tear directly into its organs with their teeth and eat the tripe.

So why are you not fucking some aurochs's shit up right now??? It's functional


also not fucking up some auroch's shit right now because i'm outtie

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hastalles
Level 1

Join date: May 2010
Location:
Posts: 1417

come on man, show some dedication. Curbstomp an aurochs

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fr0IVIan
Level 3

Join date: Sep 2010
Location: New Jersey, USA
Posts: 1983

outtie like out of here

we will no longer tolerate being oppressed. so I'm off with spar and others to somewhere else.

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hastalles
Level 1

Join date: May 2010
Location:
Posts: 1417

oh I see. I'm thinking of leaving too. I REALLY don't like where this place went the last year or so

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krazykoukides
Level 1

Join date: May 2008
Location: New York, USA
Posts: 1422

Crap - I'm gone for like 3 days and one of my favorite posters is leaving. PM me where you guys are going , man... tried to pm you but it doesn't seem to be working. I will miss you brah :(

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fr0IVIan
Level 3

Join date: Sep 2010
Location: New Jersey, USA
Posts: 1983

lol none of my replies are getting through

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XArena
Level 0

Join date: Sep 2011
Location: Ontario, CAN
Posts: 746

Fro.. WTF are you not posting anymore?? ;( </3

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fr0IVIan
Level 3

Join date: Sep 2010
Location: New Jersey, USA
Posts: 1983

not on here

i post where the misc'ers frolic

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