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Shakes n' Steaks


#321


Deadlift day

Elliptical, back raises, hangin’ around on the Smith, 135lb RDLs

Deads
135
185
225
275 x 5
315 x 3
345
365 x 1,1,1,1,1,1
315 x 3x5reps

Tbar
35
60 x10
85 x9,9,9
Supaset w/2 sets of low fupu’s (~14-16") x30,30
1 set of high fupu’s (~36") x10

Dips 12,9,8 short rests
DB curls 20,25,30,35,25,20

Strip steak


#322

monkeyfuckingafootball
Bout sums it up today.

Elliptical, dislocates, fupu’s.

Incline BB
Bar x10
95 x6
125
Warm up with 80lb rows off DB rack
135 x5
135/120row
5/12
6/12
Low incline 60lb DB’s/120lb DB rows off bench
10/10
8/10
Backto 45deg incline
6/0 last 2 reps ass up

Planned on doing dips/pulldowns but in the bathroom saw my eyes were wildly bloodshot. Felt fine otherwise, just weak probably due to not being fully recovered after Fridays deadlift-a-thon. Didn’t wanna risk a problem & was already spent so I just called it a day. Maybe chalk dust? Sweat? The chemdog I burned 20min bfore gym? My 1scoop o’preworkout?? Meh tomorrow is another day & that day is focused on squats.


#323

A little better than yesterday, but I think it’s time to deload & start to force feed a bit. Deadlift is still creeping up but ohp & squat have plateaued with my squat possibly regressing.

Elliptical, BW squats 100lb DB goblets hang from square Smith machine frame & do scap pullups & “dubbyas” back raises

Ifbb girl is in the squat rack with 185 on & asks me to spot her for her last set of 195. Ummmmmm yes??. Turns out she’s super nice & has super nice things to say about me. She gets 195 x4 & 3more less than 90sec later. Respect.

Squatt’n
135
175 x5
205 x3
230 x 6x3 failed 3rd rep of 7th set. Fail. Loser. So sad.
135no hands to rerack
225 x2fail3 again… 135 no hands to rerack
185 x7 rest pause (20? sec?) 4more

Ohp
Bar x10
75 x5
95
100
105
110
115 x 3
120 x 2
125 x fail push press 3
95lb ohp/pullups
8/12
7push8 restpause 3/10

BB curls
Bar x15
75 x7,7drop
55 x8?drop
Bar x12


#324


Jersey Shore Tuesdays! Got some great weather so shot down the shore for a day. Bradley Beach. Wasn’t planning on getting that pump but saw a guy doing sets of 5 pullups & I couldn’t take it.

Max set of 16 then 20 min later did:
10 chins
35 pushups
10 super wide (bout maxed)
25 pushups


#325

Deload week. No barbells, see how that goes.

Elliptical, bw squatt’n, 3rd world holdin’.
110DB goblets 5,15,15,10

Standing DB ohp 35s x 8
Seated DB ohp 40s x8,8,7
30s x 11,10rp4

Dips/lat pulldown
10/10
10/12
10/10

Biceps/triceps cable x2

Soooo much black Angus London broil at 2.77/lb. Love 4th of July week at ShopRite


#326

Deload uppers

Elliptical, dislocates, dumbell shoulder moves, fupus.

Incline DB’s 50s x8
Rows off rack 75s x12
50s x8

60s incline/110 flat bench row
10/15
9/15
8/15(sloppy after 12)
8/12rp5

Short & sweet


#327

giphy-16
Love yer Mondays

Elliptical, BW squats & mobility
120lb DB goblets 3x10

Ohp TM test
Bar x8
75
95 x5
105 x3
6pullups
110 x2
10pullups
115 x4fail5 push 5
10pullups
95ohp/pullups
8/10
8/10
7p8/10chins

Dips short rests
12,8,8,7

Cable curls
Ascending 12/10/8/8drop
8drop
12whimpering


#328

zirNRtl
Gym is moving stuff around so no elliptical to warm up on.

Bw squatt’n, few goblets with the :100: pounder, shoulder circles, hangin’ around, 135rdls x halfadozen

Deads
135
185
225
275 x5
315
335 x3
345 x5

Tbar
35 x10
60 x8
30 low fupu’s
85/low fupu’s
9/25
9/20

Empty BB curls under 60sec between sets
25,20,15
Arms pumped so hard they hurt.


#329

Did almost exactly what I did last week on upper body day lol.

Elliptical shoulders pushups

Incline DB presses 50s x10
Bench supp’d DB rows 85 x10
50s x10

60s/110 worked on slow eccentrics, full ROM for the presses & mmc with my lats + not cheating for the rows. All press sets neglect to count the initial rep to get DB’s up but include an ass up ugly rep at the end.
10/12
9/12
8/12
9/15
6/0

All done.


#330

6-Exercises-For-a-Strong-Healthy-Butt
Cuz, squats.

Elliptical, bw & 3rd world moves

Squatt’n
Bar x10
95
135
185 x5
205 x3
225 x 5x3reps failed 6th set. Was taking short breaks, took a nice 3-4min rest then…
225 x 2x3reps failed on 3rd set
Rested 60-90sec
185 x 8 (3breathing reps)
185 x 5 fifth was a grrrriiiinnndd.

Ohp
Bar x8
75 x5
95
105 x3
115 x3,3,3push6
Supasetted in pullups x 8,12,12,9chins,8pullups

Curls
75 x10 (bit o swing after 7/8reps)drop
55 x10drop
Bar x15whimpers


#331

Spent 3days down at Wildwood on the joisey shore. Yuge beach. Found a pull-up bar/dip station the last day (Wildwood crest). 3sets ea back to back to back for that pump. Sunburned the tops of my feet :footprints:

Lifted yesterday
Elliptical, bw squats & 3rd world holds

110lb goblets 3x15 short rests. Last set of 15 was hard work

Some 25lb plate raises

Ohp
Bar x8
75
95 x5/6pullups
100 x7push10/12pullups
90lb/pullups
9push10/12
7push8/12
8push10/11
Was huffing & puffing a good bit


#332

Way better than sunburning the bottom of your feet… Just trust me on this one!


#333

Oh I’ve been there CL. As an o35 I tan a lil but in my youth I used to burn baby burn. Hit the beach our second day at ~1230 & the sand was burning my feet. Had to make the 1/4mile trek in sneakers like a Philly tourist haha.

Felt like shit today before gym, I was stuck in my own head & pretty miserable. Kicked around the idea of calling out but fukk that, I always feel better after the gym even if I miss reps.

Elliptical, dislocates, bw squats

Squats
Bar x10
95
135
175 x5
205 x3
225 x7maybe8 x3reps (lost count)
225 x2fail3, 2fail3
Ok I had enough.

Incline BB bench
Bar x10,5
95
115
125
135
140
145 x5
115 x12

Empty BB curls under 60sec rests
45, 20, 20, 15 = 100 gonna try to get 100 of these in progressively less sets

Yup I feel way better after the gym than I did before I went.


#334

What’s an empty BB curl?


#335

Curls with an empty 45lb oly bar. I pressed a natural stone for a few sets for the first time this week & thought of you.

Elliptical, bw squats & holds, 110db goblets 3rd world hold.

110db goblets 5,15,15,15
~10-12 overhead raises with 25lb plate

Ohp all sets cleaned from floor
Bar x10
75
95 x5
105 x6fail7push10
Pullups/95lb ohp 90sec max rest
12/8
12/7p8
12/7p8
12chins

Dips 60sec rests
12,10,8

Cable curls x2


#336

135lb RDLs x6

Deads
135
185
225 x5
275 x3
315
345
365
375 x1
365 x1,1,1 bout 2min rests
325 x3,3,5

Tbar
60 x10
Low fupu’s/85lb tbar
15/10
30/9
28fail29/10 rest-pause 5
60lb x12

Empty BB curls
30,20 was gassed by the time these came around


#337

Upper body day. Ate a 13-1400cal breakfast, took 1/2dose of a caffeinated b-vitamin (instead of my usual 1/4) & wore a broscience shirt with the sleeves cut off. Let’s get this pump.

Shoulder circles, DB moves, dislocates, fupu’s.

Incline DB presses 45s x 2x8?10? Whatever
DB rows off rack 85 x 10?12? Whatever

120lb DB rows/60lb presses +'s mean cheat reps
10/10
10/9+
10/9+
10/7++
:100: pounder/50’s
18++/15+
Sorta crushed myself with these

Dips/pullups longish (2-3min) rests
10/9
10/9
10/8f9

20lb DB curls x12 was warming up for bicep/tricep supaset.

Did 1 set of 10 seated high incline cable overhead triceps extensions. Felt both elbows do odd things so shut it down. Looking kinda good with a tan & a pump in a sleeveless. Maybe I’ll get some cheater lighting pics soon. Waking up 188-190 as of last week on my light scale & 192-193 on my gf’s scale


#338

Bw squatt’n, 3rd world holdin’, hip & ankle mobilitat’n. Hanging around the rack

Squatt’n
Bar x10
95
135
175 x 5 last 2 reps each set paused
205 x 1
225 x 10x3 took 3min rests but no clangin’ around.
185 x 8,8,6fail7

Fupu’s/narrow grip cable rows
20/12
20/12
15first10paused/12

DB curls 20s,25s,30d,35s,25s,20s

Finally a strong feeling day & squat day line up again. Must be Mars at opposition :milky_way:


#339

sKl1I4k
Haven’t done front squats in a few months so excuse my form.

Elliptical, dislocates shoulder dumbell moves

Front squats all cleaned from floor
Bar x8
95
115
135
145 x5
155 x6CLANGdumped7
Not gonna lie I half-assed the cleans at 145 & 155 & missed them the first time around. Ring fingers on rings.
135 x3CLANGdumped4
Nuff.

Ohp from rack
55 x8
75
95 x5
105 x6 maybe one in the tank
95 x 8,8,8,8push12
Supasetted pullups in 95lb sets 13,12,11,9chins

Dips 2x10 on different dip bars, shoulders like it narrower than I was gripping first set


#340

Pressed for time a bit so no elliptical warmup today.

3rd world mobility & hangs from square Smith machine frame

135rdl x halfadozen

Deads
135
185
225 x5
275
315 x3
345 x1
365 x3
375
385 x1 385 started slipping at the top
315 x3,3with a loooong hold on 3rd, 8.

Tbar
35 x10
60 x8
85 x11+,10,9+
60 x12+++ whimpering
Supasetted low fupu’s 30,29,15,15

Empty BB curls
35,25,15 gaaassed