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not bad, been keeping the same weight, getting a bit leaner here n there but now i think im just carrying a lot of water weight again.

I was gonna update my journal last night but I'm taking Controlled labs Reduction AM/PM and within 10mins of taking the PM i was out.

But yeah keeping around 219, 216 after a garbage bag workout


sunday i did shoulders, worked up to 225 standing military press with a little bit of a dip, but for the most part it was kinda strict and other shit, im trying to hit my shoulders twice a week so ill do them again on thursday, and im taking friday off and doing my birthday leg day at another gym on saturday.

Lats are coming along nicely, ill try to post up a recent pic soon.

Monday did chest, haven't gone heavy in awhile but just worked up to 300 and stopped, it felt like it was a 80% of 1rm weight.

decline db- 100x3x10
flyes- 50x3x10
push ups with 45 on my back for 3x20
cable flyes


yesterday was back- wasnt feeling it but took my AM shot prior to the workout so it gave me a bit of energy.

deadlift- (went heavy last week so reps this week)
225x2x15
300x2x2(speed reps)

Tbar row- worked up to 3 plates using a 3-2-3 tempo

BTN pull downs- 150x2x10
                          200x2x5

Front- same as BTN but with a different handle

1arm DB row- 100x3x10

Row Machine

today is GUNZ and cardio, did 25 mins today so prolly 35 mins later

btw raptor i read the article, please dont try to debunk it, cuz youll get owned by him

Quote from: tychver on February 08, 2011, 05:18:28 pm

Quote from: Raptor on February 08, 2011, 04:44:02 pm

Dave Tate on box squatting:

http://articles.elitefts.com/articles/training-articles/efs-classic-squatting-from-head-to-toe/

The love of the box squat comes from the fact that it allows WPO powerlifting guys to mimic a competition squat while lifting in training without the suit.

It does have some uses with athletes though. It's very useful for teaching lankier guys who can't squat easily to load the posterior chain.

He says a lot of bullshit in that article though. Like, the quads are not that important for squats because if they were, we'd all be using leg press weights in the squats. I mean, you don't need me to start debunking that, right?

take the issues up with him on Elitefts and get back to us what both sides said

yesterday was back n bis

Deadlift- 225x10
              315x10
              365x1
              440x1(new PR since i stopped training for strength)

lat pulldown- moved up to 200 for a set of 10, but i think the previous weights were 150, 175, 180 something

banded DB rows-  First time i tried these, worked great, used 40lbs dbs, especially with the band tension, keeping your back tight to stabilize was pretty hard

bis- just did db curls and 21s and the machine

today was 25 mins of cardio, i was a fatass the past couple of days so im back on track.

also j did some quick arms and light shit on all the machines, tomorrow will be straight cardio

monday getting into the new program, which i bought from elitefts so idt its a good idea to post it on here

a few days ago i tried jumping, i was getting maybe a lil higher before the ankle shit happened.  But when i jumped i felt like i held back on my left ankle and it didnt feel like i generated a lot of power from that part of the plant, just kinda went limp or something idk, so im assuming when im 100% ill be getting a lot higher

anyway today is legs