Join date: Sep 2010
Location: New Jersey, USA
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
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.
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 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
Join date: Feb 2009
Stan's da man. Strong benching!
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
drop 20x25 glass laterals
drop 5x25 fuck my balloon sausage delts
band 1 coil 4x15 alternate starting arm
72.5kg x15 clean up last rep (15)
x10 clean up last rep (10)
Ã?Â x8 (8) clean
27.5x10 LR (10)
22.5x10 LR (10)
130x13 +1 rep (15)
x9 +1 rep (10)
drop sets to stretched reps and top 1/2 reps
HS RIGHT-ARM EXTENSION
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
Join date: May 2010
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
breakfast: the usual
195x8 PR FORM
210x8 PR FORM
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
come on man, show some dedication. Curbstomp an aurochs
outtie like out of here
we will no longer tolerate being oppressed. so I'm off with spar and others to somewhere else.
oh I see. I'm thinking of leaving too. I REALLY don't like where this place went the last year or so
Join date: May 2008
Location: New York, USA
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 :(
lol none of my replies are getting through
Join date: Sep 2011
Location: Ontario, CAN
Fro.. WTF are you not posting anymore?? ;( </3
not on here
i post where the misc'ers frolic