T Nation

The Southern Legacy

Link to old log - http://tnation.T-Nation.com/free_online_forum/blog_sports_body_training_performance_bodybuilding_log/the_southern_domination

Anywho. Been using CBL to drop weight, started summer at 267, currently at 244, training using a lot of the mountain dog principles, all hail lord meadows, and what not.


Back

Meh night. Didn’t get in till late, think I’m tryin to come down with somethin.

Warm ups

Lat Pulldowns, wide grip
6 x 10

DB Shrugs
110s x 3 x 20

Smith BB Row, strict, underhand
2 x 15
~workin
225 x 6 x 12

High Row Machine
3 x 8

Rack Pulls, below knee, no belt
(sternum pullups x 5 after every set)
wut
505 x 5 (head was about to explode)
dropped
405 x 3 x 5

V handle cable row
5 x 15

I like being first lady.

[quote]kpsnap wrote:
I like being first lady.[/quote]

Let it be known that kpsnap is my first lady, because she is quite lovely, a badass lifter, and all around awesome.


Light chest, shoulders

Notbad.jpg. Nose is all stopped up, but muscles felt good.

Warm up

Fly machine
4 x 20

DB incline
105s x 4 x 8-10

Rear delt /ss/ lateral raise /ss/ upright row
5 x 10-12 each

Seated BB OHP
135 x 3 x 15
185 x 3 x 8-10

HS shoulder press, neutral grip
4tp & 2qts x 3 x 8

Side raise machine /ss/ rear delt machine
3 x 20 each

I heard you were an excellent bobsledder…

ct rock - the best, jamaican talent level in fact


Arms

Back in Arkansas, got to train with my Dad today, somethin awesome about that.

Warm ups

Reverse curls (10sec rest)
2 x 10
~workin
80 x 5 x 10

Rope pushdowns (10sec rest)
2 x 10
~workin
5 x 10

Preacher curl machine (6 6)
120 x 3 x 12

Bench dips (slow, controlled)
BW plus 90 x 3 x 8
BW plus 135 x 6

Incline concentration curls (hard squeeze)
35s x 2 x 8

L-extensions
30 x 4 x 15

Seated DB curl (3sec negative)
35s x 8
30s x 8
25s x 8

Chincrushers
185 x 2 x 8
205 x 3 x 8

Mnt Dog leg day

Got to train with some old powerlifting buddies, introduced them to the mountain dog, I no longer have buddies. They died.

Warm ups

Leg curls
3 x 12
~workin (3 count neg)
155 x 3 x 12
~drop set
4 x 12, 10, 8, 6

Leg press
3 x 10
~workin (3 count neg)
16tp x 2 x 15
~drop set
16tp x 15
14tp x 12
12tp x 10
10tp x 8
8tp x failure

Smith squat (feet wide, tut)
135 x 15
185 x 12
225 x 10
275 x 8

Leg ext (2sec hold) /ss/ lunges
225 x 8 / 45s x 6 x 3 rounds

GHR
BW plus 60 x 2 x 15
BW x failure

Dixie ya dead mon?

Cool, your dad trains with you!! I have been trying to get my dad to workout with me, but he says he’s too old and he only does the reccumnenent bike or whatever. Recomnant recomnent.
THe lazy bike, ya.
His ideas about fitness suck :frowning:

ct - nah brah, i just do what i do

spock - its awesome, whenever I go home I try to get in some sessions with him


Chest/some tris and shoulders

In the car all day after a long but fun weekend, got in late and went straight to the gym. Got some good work in, weights were crappy but what can you do, drinkin and watchin football with the gf weekends happen.

Warm ups

Rope Pushdowns
6 x 10

Rear Delts
6 x 15

Fly machine
4 x 15

DB incline flys, stretch emphasis
65s x 4 x 10

HS X press /ss/ HS incline press
6tp x 3 x 8 / 12-10

BB bench
wut
315 x 3
~drop set, rest time was just the weight being changed, all TUT
275 x 5
225 x 9
185 x 16
135 x 21
95 x 30

BB incline, mnt dog style
135 x 4 x 15

Back

Overall pretty good. Weight is holding steady at round 247 so I am adding some HIIT cardio on off days to see if we can’t get that weight droppin again.

Warm ups

Neutral grip pullups
4 x 8

HS pulldown w/monster minis doubled
3 x 12
~workin
6tp x 4 x 12

BB shrugs
225 x 4 x 25

T bar machine medium grip
3 x 12
~workin
4tp x 4 x 10

(almost) Snatch grip block pulls, beltless
wut
515 x 3
then
455 x 4
405 x 6
365 x 8

Scapula stretch pulldowns
4 x 8-10

wtf those block pulls were hard.

I just saw that you think my new chest hair is gross. Sheesh!
Good luck with your quest for leanness!

coyote gal - psh, I dont have a clue what youre talking about, looking great btw!


Light chest, shoulders

Late night, feels good man. Lower back is trashed by the stuff yesterday. Weighed in at 243 today. I…I just don’t get the human body.

Warm ups

Fly machine
4 x 15

HS flat press (flat on back)
3 x 10
~workin
8tp x 4 x 8

Rear delt /ss/ side raises
20s x 30 / 30s x 10 x 4 rounds

Klokov press
2 x 10
~workin
115 x 3 x 8

Seated OHP (no lockout, wide grip)
2 x 15
~workin
135 x 4 x 15

Rear delt machine /ss/ side raise machine /ss/ face pulls
3 x 10-15 each

Since you don’t have ANY music up in here yet, and I just found this today, I figured I’d spice this place up with some NEW DETHKLOK!

LWI (Lean…Workin It-I guess in your case, lol)

ink - OMMGGGGGGGGGITSHEREOMGGGIWANTITDETHALBUMIII


Arms, the mountain dog way

Wtf that hurt.

30sec rest between all sets on the first 2 supersets, 60sec rest between sets on the 3rd superset.

Warm ups

V handle pushdowns /ss/ DB curl
(reps 1-10: 1sec flex, 11-20 straight reps / 3sec neg)
170 x 20 / 35s x 6 x 4 rounds

Bench dips /ss/ BB curl
(3sec neg, no lockout / 3sec neg)
BW 90 x 15 / 85 x 8
BW 90 x 15 / 85 x 8
BW 70 x 15 / 75 x 8
BW 45 x 15 / 75 x 8

Incline skullcrusher /ss/ reverse EZ curls
125 x 15 / 70 x 12 x 4 rounds
110 x 20 / 60 x 15

October 16th my dude. I can’t wait. I mean come on, an album with a song titled “I Ejaculate Fire” CAN’T be anything less that spectacular, right? LOL

My arms are on fire just reading through that session. Brutal. Have you considered trying the new craze “Poundstone Curls”? Empty BB curl (in or around the squat rack, choice is yours) for AMRAP before setting it down? Hurts so bad.

[quote]inkaddict wrote:
Have you considered trying the new craze “Poundstone Curls”? Empty BB curl (in or around the squat rack, choice is yours) for AMRAP before setting it down? Hurts so bad.[/quote]
No, hes scared.

TAKE YOUR DIX SOMEWHERE ELSE BRAH

[quote]inkaddict wrote:
October 16th my dude. I can’t wait. I mean come on, an album with a song titled “I Ejaculate Fire” CAN’T be anything less that spectacular, right? LOL

My arms are on fire just reading through that session. Brutal. Have you considered trying the new craze “Poundstone Curls”? Empty BB curl (in or around the squat rack, choice is yours) for AMRAP before setting it down? Hurts so bad.[/quote]

Sound lame.

Mnt Dog Legs, speed edition

I trained with one of the trainers at my gym, a former natty bbuilder. He had to leave early for his nephews bday party, so we trained fast. All done in 45min.

Warm ups

Leg Curls
3 x 12
~workin
4tp x 4 x 8, 1 x 8 plus 40 partials

Hack Squat (deep, 3/4 rep)
2 x 10
~workin
245 x 4 x 8

Leg Press
3 x 10
~workin
16tp x 3 x 25

GHR
BW plus 90 x 2 x 20
~drop after second set
BW x failure

Ouch

C/B/T/S

Good day. Volume-gasmic.

Warm ups

Fly machine
4 x 12

HS incline w/monster minis doubled
3 x 10
~workin
6tp x 4 x 8

DB fly /ss/ BB bench, mnt dog style
65s x 12 / 225 x 6-8 -x- 4 rounds

DB incline
80s x 3 x 20
65s x 32

Pulldowns, wide grip
8 x 8-10

Pushdowns
6 x 10

Lateral raise machine
4 x 10

Rear delts
4 x 15