Bodyweight - 263 pounds muwahahahaha
Hip and Ass Machine - 2 sets of 60
Good girl and bad girl machines - 2 sets of 20
Calf Press - 2x25
Squats - no belt no wraps
bar x 10
135 x 10
225 x 5
315 x 4
405 x 3
500 x 2
550 x 1
565 x 2
405 x 10
Good Girl Machine - 2 sets of 15
Leg Press - stack x 15
Notes - Felt something KIND of pop in my right adductor on the warm up sets. This concerned me very much because this has been my problem area for a long time. I sat around contemplating what to do, and said fuck it. For some reason it's like my body gave a big fuck you to the adductor too, because it didn't bother me again any more after that. This was incredibly weird. The 565 double was light and fast. I ate like shit all weekend and enjoyed that very much.
My hot babe of the week Rachel Guy is super awesome (even if she only has a British accent and not an Australian one) and will be doing a lifter profile for the blog soon. This is very cool.
After a year of low-volume squatting twice a week, deadlifting once, chinning twice, and pressing trice plus a single sprinting session ...
ReplyDeleteSquat 180kg x 3(estimated max around 200kg x 1), Deadlift 205 x 3(should be good for 240kg x 1, knowing myself) and some more, all at bodyweight of 74kg and the lowest bodyfat percentage I have ever been at.
Oh, and no injuries for more than a year.
http://www.youtube.com/watch?v=_26KJrU-nj0
I won't say your stuff was the only thing that pushed me in this direction, but it absolutely helped affirm what I have come to realize over the last 10 years of training: simple stuff, low volume, hard work, just the lifts.
This is awesome Ber. Look strong and be strong. You got it down.
ReplyDeleteCongrats on 263 Paul, 3 more lbs creepy-stare guy won't want to mess with. Could you give a diet update since you're having some good success?
ReplyDeleteIt's still basically the same thing it has been for the last 6 weeks or so.
ReplyDeleteBreakfast -
6 egg whites + 2 whole eggs with turkey and cheese.
1 cup of oatmeal with raisins
Lunch -
8 ounces of chicken
1 sweet potato
veggies
Snack -
protein shake sometimes with a cookie or two
Pre-Training -
3 slices of rye with jelly and 1 cup of cottage cheese
Post Training -
1 cup of rice with raisins
2 cups of milk with 2 scoops of protein powder
Meal -
8 ounces of lean beef
sweet potato
veggies or salad
Meal -
Sammich (either turkey and cheese or PBNJ or sometimes just another shake in milk with a banana)
that's it. On the weekends I will eat more junk because well, I feel like it. :)