Yup, that is right.

I started close-grip bench last week and doing them today with some dips and reverse pushdowns. We are on the same page, haha.

Haha, I like that!

We aren't going to NYC for anything less. Keep training hard man!

Hey Kevin, yes actually I do posing class on every Sunday at 2pm with a handful of competitors both men and women. Cost is only $10 for 30-45 minutes. Maximizing presentation is crucial as well as conditioning to hold the poses. So, be prepared to work. When you hit the stage, posing will be a piece of cake.

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DELTS & TRIS 4/24:

My damn wrist has been bugging me the last few days (old injury that likes to come back). I didn't have wrist wraps, so I tightened the hell of out my versa grip to stabilize. I made it through delts okay, but my wrists were not having anything to do with heavy close-grip bench (sorry JW).

Military Press 195 x 5, 190 x 5 x 5 x 5 x 5
Lateral Raise Machine 85 x 15, 90 x 12 x 10
A1- Upright Cable Rows 150 x 15, 160 x 12 x 10
A2- Hammer Behind Neck Press 80 x 10, 90 x 8, 100 x 5
Standing DB Laterals (fast & pulsing) 12 x 20, 15 x 20 x 16
B1- Lying DB Extensions 25 x 15, 30 x 12, 35 x 9
B2- Close Grip Bench 135 x 15, 165 x 12 x 10
C1- Reverse Pushdowns 110 x 13, 120 x 12 x 10
C2- Pushdowns 110 x 10ish x 10ish x 8ish
C3- Dip Machine 180 x 20, 230 x 13 x 11ish

Yeah, lots of volume. I felt like kicking the shit out of my delts and then when my wrist was hurt I got pissed. Looking forward to heavy close-grip bench and unable to do so, I pounded them with endless superset and tri sets. The REALLY hurt...in a good way (maybe).

I will not be able to move my delts and tris, but that is all good in my book. The wrist though is getting some ice in a minute. Tomorrow is an off day, then fortunately legs.

Hey Will, it is decent. I'm smashing away these next several weeks to maximize my gains.



Speaking of gaining...off day diet today:

#1- 3/4 c oats, 1/2 banana, 2 scoops Gourmet, 1 scoop High5 protein, 1 T greens

#2- 8 oz 92/8 beef, 1 large sweet potato and broccoli

#3- 1/2 c oats, 1 scoop Gourmet, 1 scoop High5, natty peanut butter

#4- Chipotle burrito bol with double chicken, beans, rice, guac & some cheese

#5- Strip steak and veggies

#6 coming soon with cottage cheese, PB and High5

pretty much had the same order at chipotle today, but with steak



yummmmmm

Yeah, I usually don't get the guac but trying to put down some serious calories right now.

Followed it up with a huge bbq chicken burrito from my usual spot the next day. Tonight, I slammed a big plate of whole wheat pasta and ground beef with broccoli after a killer workout. Gotta ETG!

CHEST & BIS 4/27:

My chest felt like it was explode today and I pushed some good weight. I made sure to watch my wrist and I had it wrapped pretty good on my presses. I had to change up some things today to take care of it.

We focused on feeling our bis today and punishing them with slower and more extreme tension. After the intense chest workout, we just couldn't curl lots of weight. Didn't need to either to make em scream with burn.

Incline Bench 225 x 5 x 5 x 5 x 4 x 4
A1- Incline DB Flys 50 x 15, 55 x 15, 57.5 x 13
A2- Fist Pushups BW x 10 x 9 x 8
Hammer Wide Chest 135 x 9, 145 x 8, 160 x 5
B1- Machine Chest Squeezes 100 x 12 x 11
B2- Machine Flys 100 x 10 x 10
Standing EZ Curls 70 x 11, 75 x 8 x 6
Reverse Machine Curls 65 x 11 x 10
Incline Hammer Curls 30 x 13, 32.5 x 10 ---> standing burn out alternating curls after last set with 20's

That is a workout to grow on! Smashing food and smashing weights!! Maybe, I will step on the scale tomorrow as it has been a little while.

I really enjoy the following split:

Day1: Legs
Day2: Chest & Bis
Day3: Off
Day4: Back
Day5: Delts & Tris
Day6: Off

I do not always deadlift on back days though depending on recovery. Sometimes, just some good ole SLDL on leg days gets the job done. Upper body recovery is spot on though.

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Off day today, but did some calves real quick. On a good note, I weighed in at 181 lbs today. I have been hovering in the 178-180 range the last month. Feeling a little thicker with the changes. My goal is to get up to 185 lbs in the next 5 weeks before cutting.

Awesome!! My bulking bol was 750 cals with 23 g of fat, 52 g of pro and 89 g of carbs. Yeah, buddy!!!

T-minus 30 minutes to back beatdown, bwahaaa.......bwahahahaaa.

And it went a little something like this:

Close-Grip Weighted Chins 35 x 5 x 5 x 5 x 5 x 4
A1- Wide-Grip Pulldowns 170 x 9, 180 x 7, 200 x 4
A2- Cable Lat Squeezes 85 x 12, 100 x 10, 110 x 8
B1- Hammer Low Rows 160 x 9, 180 x 9 --->wraps on the 2nd set helped out SO much
B2- Wide-Grip Row Machine 90 x 13, 100 x 10ish
Barbell Deadlift to Shrugs 225 x 10, 315 x 8, 335 x 7
Reverse Hypers BW x 20 x 20

A total of 5 of us smashed it over lunchtime. Greg and James as usual and Leather with newbie Brian. The professional/housewife crowd were looking on in wonderment a few times, haha.