Gainzzz of Thrones

[MMA Maine-iac]

Day 8 - 4/10/15

I'm pissed. This should've been done yesterday, but electricity was off. Short and sweet.

Yates Row (speed work) - 165 x 3 x 6

Rack Chins - 10, 10, 8

Inverted Rows - 9, 10, 10

Bucket Row - 72.5 x 12, 72.5 x 12

Assisted Pullup - 12, 12 (rest-pause)

Landmine Shoulder Press - 50 x 10 x 3

Upright Row - 85 x 13, 95 x 10

Side Lateral Raises - 15 x 20, 20 x 12, 20 x 8

Farmer's Walk - 20 yards x 3 x 2 with 85lbs

On a good note, my shoulder is feeling a lot better. I feel no pain doing the landmine presses. This leads me to believe maybe I just have tendinitis instead of something torn because I am getting stronger.

 

[MMA Maine-iac]

Day 9 - 4/13/15

Upper Power Day

Yates Row - 215 x 5, 215 x 5, 215 x 8

Inverted Row - 15, 12

Chin Rack - 10, 8

Floor Press - 185 x 5, 185 x 5, 185 x 5

Dips - 10, 10

Landmine Press - 55 x 7, 55 x 8, 55 x 8

Barbell Curls - 85 x 10, 85 x 8, 85 x 8 (drop set) 65 x 5
*superset*

Double Band Pushdowns - 12, 12, 12 (drop set) 6

 

[MMA Maine-iac]

Day 10 - 4/14/15

Lower Power Day

Squats - 240 x 5, 240 x 5, 240 x 5*

Deadlifts - 355 x 5**

DB Lunges - 40 x 12, 45 x 10

GHR - 10, 12

One Legged Calf Raises (Two inch platform) - 60 x 18, 60 x 16, 60 x 15

*240 went up like butta. I was very happy with that. Hopefully 245 will go up just as easily next week.*

**Deadlifts felt heavier today, so I was happy getting five and stopping there.**

 

[Flash_Monsta]

The gif of that bird on the fitness ball, is probably the best gif I've ever seen.

 

[LatFlare]

yeah i've bookmarked it.

and her clunge must be so wet.

 

[Flash_Monsta]

Wetter than a dolphins asshole, no doubt.

 

[MMA Maine-iac]

Day 11 - 4/16/15

I love powerbuilding! I don't know if it was because I ate shit food today (donuts, mozzarella sticks etc), but I felt strong and ready. Caloric surplus FTW.

Yates Row (Speed) - 185 x 3 x 6

Rack Chins - 10, 10, 10

T-Bar Row - 135 x 12, 160 x 8, 160 x 10*

Bucket Rows - 75 x 15, 85 x 12**

Assisted Pullup - 9, 8

Landmine Press - 55 x 10, 55 x 10, 55 x 10***

Upright Rows - 95 x 12, 105 x 10

Reverse Flys - 30 x 10, 30 x 10

*I remember last summer I could barely do two plates on the T-bar Row. Now I'm doing 3 plates plus a 25 for reps. Diggin' it.*

**I've never explained Bucket Rows. Essentially I filled a 5-gallon bucket with 45lbs of concrete. I then add weight plates to the bucket to increase progression. I had to do this since my DB collection wasn't high enough when doing DB Rows.**

***My shoulder is feeling so much better and stronger. There hasn't been any inflammation recently, so I'm going to keep with the Landmine Presses and the Floor Bench Press for the time being.***

I'm in a good mood.

Tl;dr

Oldie, but never old

 

[MMA Maine-iac]

I aim to please. Glad you guys are diggin' the gifs. :icon_chee

 

[MMA Maine-iac]

Day 12 - 4/18/15

Upper Body Hypertrophy

I've got the Pump so bad, I can barely type this.

Oh, you don't know what the Pump is?

[YT]YNimLIg06bM[/YT]

We caught up now? Good

Floor Press (speed work @70% 45 second rest) - 145 x 3 x 6

Landmine Chest Press - 97.5 x 10, 100 x 8, 100 x 8

Decline Pushups - 15, 13, 12

Push Throughs - 10, 10*

-Arm work was done in traditional bodybuilding fashion. Supersetted bi's with tri's. -

Preacher Curls - 30 x 12, 35 x 8, 35 x 8

Skullcrushers - 35 x 12, 40 x 8, 40 x 8

Concentration Curls - 25 x 10, 30 x 8

Diamond Pushups - 12, 10

Incline Curls - 20 x 12, 20 x 12

Tricep Kickbacks - 35 x 18, 40 x 12

*I'll be taking Push Throughs out and substituting chest dips for them. Was hurting my shoulder too much. Just going to have to accept the fact I can't do fly movements.*

Tl;dr (I'm so glad this exists in the real world)

 

[LatFlare]

i need to fap erry time i come in here.

 

[MMA Maine-iac]

Day 13 - 4/21/15

Lower Body Power

Squats - 245 x 5, 245 x 5, 245 x 5

Squats - 225 x 6, 225 x 6, 225 x 6 (short rest intervals)

Stiff legged deadlifts - 295 x 5, 295 x 5, 295 x 5*

GHR - 12, 10

*Was going to go for a 5 x 5, but felt a little tweak in my lower back so didn't risk it. Nothing big.* Good workout. I was happy with the results.

Tl;dr

 

[MMA Maine-iac]

Day 14 - 4/23/15

Back and Shoulders

Yates Row (Speed @70%) - 190 x 3 x 6

Rack Chins - 12, 10, 11

Inverted Rows - 10, 10, 10

Bucket Rows - 95 x 10, 100 x 8

Assisted Pullups - 10, 8

Upright Rows - 105 x 10, 110 x 8, 110 x 8

Straight arm flys - 20 x 12, 20 x 12

Reverse flys - 30 x 10, 30 x 10

 

[MMA Maine-iac]

Day 15 - 5/4/15

I was sick, mom was put in the hospital (she's ok), so I had a recovery week. Yee damn haw.

I'm doing a new routine, as goals have changed. I have my 20 year high school reunion coming up in September. In high school I was a weak, fat kid who played baseball. I know I'm not going to reach "ripped" status by then, but dammit, I'm gonna look totally different than most of these mooks remember me.

Why?

Because I'm...

Don't judge me.

New routine is still Power Hypertrophy. Here we go.

Deadlifts - 355 x 5, 355 x 5

Bucket Rows - 100 x 8, 100 x 8, 100 x 8

Inverted Rows - 12, 10, 10

Yates Row - 185 x 8, 185 x 8, 185 x 8

Seated Band Rows - 5 minutes

Preacher Curls - 25 x 12, 25 x 10, 25 x8

Concentration Curls - 25 x 8, 20 x 10, 20 x 10

Seated DB Curls - 30lb/5 minutes

The 5 minute sets are just burn out sets. Not intended to count reps, just do as many as you can in the time frame with a weight you usually use for 12-15 reps. My arms are fried.

Tl;dr

 

[MMA Maine-iac]

Day 16 - 5/5/15

Push Day

Floor Press - 185 x 6, 185 x 6, 185 x 6

Landmine Chest Press - 102.5 x 10, 102.5 x 9, 102.5 x 8 *

Chest Dips - 10, 9, 8

Military Pushups - 10

Perfect Pushups - 8, 8

Medicine Ball Pushups - 5 minutes

French Press - 60 x 8 **

Diamond Pushups - 7 **

Resistance Band Extensions - 5 minutes

*Attempted incline chest press, but the shoulder said nope. I thought those were supposed to be easier on the shoulders.:icon_lol:*

**Was supposed to do some skullcrushers and more french presses, but the triceps were fried.**

 

[MMA Maine-iac]

Day 17 - 5/7/15

Leg Day

Squats - 250 x 5, 250 x 5, 250 x 5

Bulgarian Split Squat - 40 x 12, 40 x 10, 40 x 8

GHR - 10

*Not a fan of this new routine. It wasn't terrible, but I don't think it fits my goals at the moment.*

 

[MMA Maine-iac]

I've gone back to a linear progression program. I feel like I can gain just as much aesthetics on this than with the BB routine I tried.

However, new goals have arisen, which supersede wanting to look good at my high school reunion. I weigh 240 and my blood pressure was 164/87 today. Not a fan of either of those things.

So the goals now are:
Get strong
Fix the shitty diet
Add conditioning be it through finishers or "cardio" at least 3 times a week
Feel better
Look good

 

[MMA Maine-iac]

Day 18 - 5/12/15

Squats - 255 x 5, 255 x 5, 255 x 5

Deadlifts - 365 x 5, 365 x 5

{Giant Set}
GHR - 15, 12

Landmine Lateral Raise - 20 x 10, 20 x 10**

Ab Rollouts - 10, 10

For squats and deads, this is the heaviest weight I've ever lifted with either. Deadlifts felt amazing today.

**I'm using what opportunities I can to do a little shoulder rehab. Saw these landmine lateral raises and loved them. Doesn't take a lot of weight to feel it.**

 

[Flash_Monsta]

Good luck with the new goals. Get Jakt, get tan, get ass, smoke grass.. And keep posting those gifs and pictures.

 

[MMA Maine-iac]

Good luck with the new goals. Get Jakt, get tan, get ass, smoke grass.. And keep posting those gifs and pictures.

Wish I could put up some pics of an ex, but I'd get the ban hammer. :icon_sad:

 

[MMA Maine-iac]

Day 19 - 5/14/15

Floor Press - 190 x 5, 190 x 5, 190 x 6*

Yates Row - 210 x 6, 210 x 6, 210 x 6

Landmine Press - 60 x 6

Elevated Inverted Row - 10

Brobell Curls - 95 x 8, 95 x 8, 95 x 8**

Dips - 10, 10, 10

*The floor press has been amazing for my shoulder. I can now use a wider grip (probably still considered close grip) but there's been no pain and the weight fell good.*

**Heard some things from people like Nick Wright and Jeff Cavaliere that they use/used cheat curls to help their arms grow. So, I threw in some cheat curls today. I could strict them up until the 5-6 range, but then had to use a little butt thrust. Who doesn't like a little butt thrust, though?**

This chick knows how to do it.

Tl;dr

and...dem eyes!! (Aida Bogomolova)