Tweetsupr, if you dont mind me asking, how old are you?

TweetYou never ask a lady....oops.

30. Just got into strength over the past year.

Tweetthat derek is thick, love that look.

TweetOops, almost forgot to update this.

Warm up cardio 5 minutes on treadmill

Again following F.I.S.T.S. protocol for chest. Decided to take it light because ive been having shoulder pains.

BB flat bench
warm up
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225
3 x 225

Incline DB bench
8 x 70
8 x 80
8 x 95(someone apparently broke all the weights between 80 and 95)
7 x 100
5 x 110

machine flys
12 x 250
10 x 295
9 x 305

It was an in and out workout today. Trying not to overdue chest just yet. Im thinking tomorrow will be back and biceps.

TweetBeen to long since I hit back. Fatigue kicked in after dead lifts hard.

Warm up cardio

Dead lifts no straps EVER
10x135
10x225
8x315
5x405
3x495
1x545
1x585

Bent over bb rows
10x135
10x135
10x135

Chin ups
8x bw
8x be + 3 negatives
5xbw +3 negatives

Wide grip pull Downs
10x135
10x135
10x135

Bicep curls
1 set and had to call it.

Tweetoh man you did deads and then bent rows. your a beast my friend

Tweet

Originally Posted by guns01

oh man you did deads and then bent rows. your a beast my friend

Did you notice how light they were

Tweet

Originally Posted by suprfast

Did you notice how light they were

doesnt matter the fact that you are able to bend over and hold that weight after wrecking your lower back is just straight up beastly man. when i go into strength mode i do rows then deads lol. no way my lower back will be motivated after deads

TweetNo pain no gain. Training is more mental then people give it credit for.

Tweeti love deads, i dont need straps either. my grip is like a vice, great supr for the program .

Tweet

Originally Posted by unclem

i love deads, i dont need straps either. my grip is like a vice, great supr for the program .

I need to find a way to test grip independent of each other. One of the events is farmer walks where you carry 250-300 lbs in each hand with a 2" grip. Yes I said each hand. We only have 140lb DB that I can practice with.

TweetToday's weight 232 (-3lbs)

Light leg day

Warm up cardio

Squats
10x135
8x225
8x315
5x365
5x405
2x455
1x495
1x505

Front squats
10x135
8x185
5x225
3x275( bar slipped I need to learn how to hold front squats)

Dead lifts (a guy I always chat with at the gym asked for form help so why not)
5x135
5x135
5x135

Walking lunges
100lb ez curl bar x 10
"""''' x 3
"""" x 3

Sldl
8x225
8x275
5x275

2 sets of calves
I'm done.

TweetSolid work Brother. I too did BB Rows after Deads. First time I have done that, brutal.