G's Log the pain that made the monster

[gfunky]

Deload Shoulders

Standing Shoulder Press
45x5
95x5
105x5
115x5

Front Raise
20x10
20x10
20x10
20x10
20x10

Side Raise
20x10
20x10
20x10
20x10
20x10

Rear Fly
25x10
25x10
25x10
25x10
25x10

Upright Plate Row
45x10
45x10
45x10
45x10
45x10

Really filled my shoulders with blood and got a pump they ended up hot to the touch and are still a little warm. Pushed the deload a little but it felt really good. The extra calories spongy added in my diet seesm to really help me recover and giving me good energy. It is hard as hell eating 1 1/2 cups oatmeal, 1 cup almond milk, 5 eggs, and 1 1/2 cups blueberries first thing in the morning but I seem able to do it just takes like 20 minutes lol

 

[jennerrator]

Damn, how long does all that take you? Yeah, I can't even choke down a cup of oatmeal...lol

Deload Shoulders

Standing Shoulder Press
45x5
95x5
105x5
115x5

Front Raise
20x10
20x10
20x10
20x10
20x10

Side Raise
20x10
20x10
20x10
20x10
20x10

Rear Fly
25x10
25x10
25x10
25x10
25x10

Upright Plate Row
45x10
45x10
45x10
45x10
45x10

Really filled my shoulders with blood and got a pump they ended up hot to the touch and are still a little warm. Pushed the deload a little but it felt really good. The extra calories spongy added in my diet seesm to really help me recover and giving me good energy. It is hard as hell eating 1 1/2 cups oatmeal, 1 cup almond milk, 5 eggs, and 1 1/2 cups blueberries first thing in the morning but I seem able to do it just takes like 20 minutes lol

 

[gfunky]

Damn, how long does all that take you? Yeah, I can't even choke down a cup of oatmeal...lol

I was done with the workout in 1 hour, took me 20 minutes to beat the oatmeal LOL

 

[Hurt]

Deload Shoulders

Standing Shoulder Press
45x5
95x5
105x5
115x5

Front Raise
20x10
20x10
20x10
20x10
20x10

Side Raise
20x10
20x10
20x10
20x10
20x10

Rear Fly
25x10
25x10
25x10
25x10
25x10

Upright Plate Row
45x10
45x10
45x10
45x10
45x10

Really filled my shoulders with blood and got a pump they ended up hot to the touch and are still a little warm. Pushed the deload a little but it felt really good. The extra calories spongy added in my diet seesm to really help me recover and giving me good energy. It is hard as hell eating 1 1/2 cups oatmeal, 1 cup almond milk, 5 eggs, and 1 1/2 cups blueberries first thing in the morning but I seem able to do it just takes like 20 minutes lol

I hear ya man...I was eating 2 cups oats in the morning when I was bulking, along with 10 eggs. I just mixed it all together and ate it like that. The fiance calls it my 'slop' haha

 

[gfunky]

Legs Deload

Squat
135x5
225x5
250x5
265x5

Good Morning
135x10
135x10
135x10
135x10
135x10

Leg Ext
100x10
100x10
100x10
100x10
100x10

Leg Curl
80x10
80x10
80x10
80x10
80x10

Lots of blood in the legs hams are pumped like crazy. Time to head in for 2 hours of jiu jitsu, then off to bed. 2 1/2 hours jiu jitsu in the morning and possibly some cardio.

 

[gfunky]

Chest & Triceps

Bench Press
135x10
225x10
225x10
225x9
205x10 drop 175x8 drop 155x5 drop 135x9

Incline DB Press
50x10

Incline DB Fly
25x10
25x10
25x10
25x10
25x10

Skull Crushers
65x12
65x12
65x12

Kick Backs
25x12
25x12
25x12

Been a long time since I went high reps and drop sets. Freaking wore my ass out, been hitting lower reps and high weight for a while and forgot how hard it is to push when you get all pumped. Incline DB Press I felt weird in the shoulder area so dropped down low in weight for flys and really stretched. Good workout not sure if I like the pump not much of a bodybuilder but it hit the fibers different so that has to be good.

 

[gfunky]

Back & Biceps

Deadlift
45x10
135x10
225x10
315x10
405x5

Chins
Close O 10

BO Row
185x10
185x10
135x10
135x10

Low Cable Row
140x10
140x10
140x10
140x12 drop 100x11 drop 60x16

Standing BB Curl
65x10
75x10
85x10
90x8 drop 75x10 drop 45x20

High cable Curl
30x12
30x10
30x11


The 315 set on deads made my hams so tight it was rediculas. Took a while to get through this because of stretching back out my hams and lower back. 1 hour 15 minutes total time. Back and biceps are burning up very nice workout!

 

[Hurt]

Come on you can dead more than that

 

[gfunky]

Come on you can dead more than that

They were all deadstop and the 315 wore me the fuck out made my entire posterior chain tight. The 405 had me shaking. Normally do less reps on the lighter weights more as warm up then hit the higher weight for reps. Not sure which way is best but I am going to do a little of both hit every fiber!

 

[jennerrator]

Back & Biceps

Deadlift
45x10
135x10
225x10
315x10
405x5

Chins
Close O 10

BO Row
185x10
185x10
135x10
135x10

Low Cable Row
140x10
140x10
140x10
140x12 drop 100x11 drop 60x16

Standing BB Curl
65x10
75x10
85x10
90x8 drop 75x10 drop 45x20

High cable Curl
30x12
30x10
30x11


The 315 set on deads made my hams so tight it was rediculas. Took a while to get through this because of stretching back out my hams and lower back. 1 hour 15 minutes total time. Back and biceps are burning up very nice workout!

awesome babe! I need to do warm-up sets but on a time crunch most of the time, can you imagine warming up, do working sets and then stretching...that would be a fucking 3 hr workout!

 

[gfunky]

awesome babe! I need to do warm-up sets but on a time crunch most of the time, can you imagine warming up, do working sets and then stretching...that would be a fucking 3 hr workout!

I know right! I do stretch and warm up before I start but rarely have time to stretch afterwards. If you include stretch time my workouts are always over 1 1/2 hours....... I only need about 3 extra hours in each day and I would be golden LOL

 

[jennerrator]

I know right! I do stretch and warm up before I start but rarely have time to stretch afterwards. If you include stretch time my workouts are always over 1 1/2 hours....... I only need about 3 extra hours in each day and I would be golden LOL

hahahahhahaha, you and me both! Now that I am doing one body part a day, I'm in the gym same amount of time as you but have been able to get cardio in also. That was a biggie for me

 

[gfunky]

hahahahhahaha, you and me both! Now that I am doing one body part a day, I'm in the gym same amount of time as you but have been able to get cardio in also. That was a biggie for me

I have been slacking on cardio yes I know I am so ashamed LOL Was going to hit some this morning but it did not happen. For sure this weekend I will be catching up some!

 

[jennerrator]

I have been slacking on cardio yes I know I am so ashamed LOL Was going to hit some this morning but it did not happen. For sure this weekend I will be catching up some!

I'm not a crack of the dawn morning person...just can't do it...now if I had to be at work by noon, all my shit would be done

 

[grizzldsealpoacher]

Nice work outs G ! Dont worry if you dont get time for cardio one day just hit it the next. Its freaking hard to stretch run lift all at once its a good 2hr work out that drains the shit out of me. Sometimes I feel that the cardio takes away from the lift b/c I run first. I want to get like you hit the cardio in the am then lifts at night . Always remember your lapping the guy sitting on the couch every day

 

[gfunky]

Nice work outs G ! Dont worry if you dont get time for cardio one day just hit it the next. Its freaking hard to stretch run lift all at once its a good 2hr work out that drains the shit out of me. Sometimes I feel that the cardio takes away from the lift b/c I run first. I want to get like you hit the cardio in the am then lifts at night . Always remember your lapping the guy sitting on the couch every day

not going to stress going to kill some workouts and hit a few cardio sessions and just enjoy the ride!!

 

[gfunky]

Shoulders

Seated DB military press
70x10
80x10
90x9
60x15

Front Raise
30x10
35x10
40x10
25x15

Side Raise
30x10
35x10
40x10
25x15

Rear fly raise
40x10
45x10
50x10
35x15

Upright BB Row
115x10
125x10
115x10
65x15

Now this was a shoulder session holy fuck sticks! Got it all done under an hour, within the first 30 minutes my shoulder hurt like hell, just kept pushing harder it was all will the last 15 minutes! Shoulders are done!

 

[grizzldsealpoacher]

Shoulders

Seated DB military press
70x10
80x10
90x9
60x15

Front Raise
30x10
35x10
40x10
25x15

Side Raise
30x10
35x10
40x10
25x15

Rear fly raise
40x10
45x10
50x10
35x15

Upright BB Row
115x10
125x10
115x10
65x15

Now this was a shoulder session holy fuck sticks! Got it all done under an hour, within the first 30 minutes my shoulder hurt like hell, just kept pushing harder it was all will the last 15 minutes! Shoulders are done!

Yeah bro those heavy front and side raises really burn deep ! good work my friend

 

[gfunky]

Yeah bro those heavy front and side raises really burn deep ! good work my friend

Thanks Grizz! The shit tore me up lol

 

[gfunky]

Legs

Squat
135x10
225x10
315x10
315x10
225x15

Leg Press
600x12
600x12
600x15

Leg ext
100x20
100x15
100x15


Well this has been the best squat session I have had really since my last meet. With knee and or tendon pain up until now, today was pain free well until I was done lol My ass hurts hams are tight, quads are so full of blood I feel them beating.... Great workout and got it in under 1 hour!