Rob's juggernaut and diet log

[bcplifter2]

press
ohp press, 115 2x10, 115x12

chins 9,7,7
seated row 2x7 @150
tricep throws 50 x 2x 7
dips 25 - 15, 13
reverse delt,side laterals
bicep curls 2 sets
shoulder scapular complex

 

[bcplifter2]

conditioning
45 min cardiac output, biking walking
bunch of foam rolling, can feel the diff now.
3rd world squats i can hold for a couple mins now too, which is nice

 

[Obscure Terror]

Nice consistent work.

 

[bcplifter2]

thanks

squat day
205, 235 x5
255 3x10 (supposed to be 252.5) left a couple in the tank. barely

rdl's - 185, 4x10
bss bw x 10, 50 x 10 x 2

got my new adidas powerlift trainers and holy fuck, they are awesome as shit .
i hit depth sooooo much easier, and absolutely no pain in my hip

also got an extra firm rumble roller, and its firm, as fuck
too firm, i wish i got the blue one. but it is awesome . its not too firm for my upper back, but everything else is owie .

also got my bands and fatgrips in, so it was like xmas for this guy today

3rd world squats in those shoes, i could sit there all day too,

im going back and doing my core and farmers walks

 

[bcplifter2]

went back and did
hanging leg raises 4 sets . first time doing these and they are hard
back ext 3 sets x 10 @ 10
t spine back ext 3x?? @ 10
fat grip shrugs 3 sets @ 135
fat grip hangs, 3 sets, around 5 seconds each lol

i need to revamp my assistance and extra workouts this week badly
also will change calories to 2500 a day on sunday, and add 100=200 on squat / dead day

 

[bcplifter2]

bench
bench press 155 x5, 185 (180) x 5,
195 (192.5) x10, 10 16

seated row 3 sets
incline bb - 175 x 4 sets
bb row 145 x 2 sets
dumbell row 90 lbs x?
face pulls, rope pushdowns 2 superset

 

[bcplifter2]

active recovery

about 6hrs after workout

band dislocates, 2x10 - orange
pull aparts 2x15 - orange
behind head 1x20 orange, 1 x 20 red

chest flies . 3x25 orange

did foam rolling my left lat, t spine mobility

 

[bcplifter2]

first wk of first realization phase
10's

deadlift-

285 x 16
first time doing more than 5 reps, and yea it sucked balls

front squat - 195 x 6 x 4
leg curl, 130 x5x5
leg raises 4x5
back raise @ 15 x10 x 2
ab wheel one set

band pull aparts
blue x12
red x15 x 2

 

[bcplifter2]

press - 130x15
chins 25 x5x 3
tricep throws 80 x 6 x 3
seated row x 3 sets
side and bentover lateral 2 sets
dips 35 x 3 sets
machine curls 3 sets

 

[bcplifter2]

squats
280 * 14
note these were much deeper than normal, well at least a couple inches for all reps,

rdl 205x8x4
leg press x15 x 5
bss x 20
abs 6 sets

 

[Inspector Rex]

keep it up bro!