[Wild Dan Hibiki]

oh yeah, my lower back was aching after a set i did. you guys i was rounding my back?

[BlondeWarrior]

Hi Fellas, sorry for my out-of-touchness.

Thanks for drafting me, Urban! I'll get a kick-ass Av lined up soon.

Since it's my first post in the log:

Blondie: current: 365, goal: 405 would be amazing.

Currently, I'm training on a 10-day powerlifting cycle with some strongman training thrown in. My next contest will be 9/20 for strongwoman and then my next meet for PL is on 6/28. My 10-day routine looks something like this:

1.)heavy bench, max work
2.)speed squat, heavy pulls
3.)bench lockout, triceps, heavy bench sets with 3-boards
4.)heavy squat, speed pulls

So, per 10 days, I have 2 designated squat/pull days. This will be until at least 6/28.

[BlondeWarrior]

thoughts on the new av?

[bad_coupon]

Originally Posted by WinterIsComing

Looks like our whole team is on the Russian devil program. Might have to change the team name to Comrade Popeye.

I'm going to implement a 4-week cycle at some point, but I use my legs too much to tackle the whole thing. But hey, noob gains (hopefully)!

[Merrill]

Originally Posted by BlondeWarrior

thoughts on the new av?

Nice.

[ratman201]

Originally Posted by bad_coupon

I'm going to implement a 4-week cycle at some point, but I use my legs too much to tackle the whole thing. But hey, noob gains (hopefully)!

Yeah thats how I feel. I'm just on my feet way too much for a full smolov cycle. Going to do rotating cycles of smolov Jr. instead. This is assuming I find weights on friday.

[Urban]

^^^LAWL at the non-popeye av... noob.

It's so funny getting everything locked in tight in regards to diet, but I've accumulated quite the pharmacy, especially after a trip to GNC today.

Daily:
10 fish oil caps
240g of whey protein concentrate (160g net protein)
12 BCAA tablets on training day, 12 on off days.
8 Beta Alanine tablets
3 ultra mega greens tablets
5g creatine monohydrate

Pre workout:
1 redline tablet (yup, back on uppers. but this is only pre-workout... so far... and is 1/3 a full dose)

peri/post workout
carb/protein drink
10 BCAA tablets

Dietary list
1 gallon of water
4 servings cruciferous vegetables
6 additional servings of fruits/vegetables
80+g of protein from food sources


todays workout -
Warmup complex: 5 hang snatches + 5 snatch grip behind the next push presses + 5 overhead squats x 3 @ 45lbs. one minute rest in between each complex.

Squats - 5 @ 135; 4 @ 150; 3 @ 180; 2 @ 200; 4x9 @ 225, first set was belted. Honestly, this was much easier than I anticipated. I think getting my dietary shit straight for the last three days and popping a redline before the workout really helped. After the belted set I thought, "Jesus... I can DO this!" Tore off the belt and went for the remaining three. I hope to remain beltless for the remainder of the competition.

1a) Rope pullups - 8 @ bw; 6,8 @ 10 lbs. More weight next time
1b) DB OHP - 8 @ 35, 45; 6 @ 55. More reps at 55 next time.

I think I'll be ungodly sore tomorrow and for wednesday's workout, but I got one in the books, and it went exceptionally well, so I'm psyched!

[Urban]

Originally Posted by BlondeWarrior

thoughts on the new av?

Fucking fantastic. I knew if we had either you or zop somebody would rock the Olive Oyle Av.

[ratman201]

Originally Posted by Urban

^^^LAWL at the non-popeye av... noob.

I was the first one of ANY team to have a team av. Besides I believe I will rotate it daily to confuse the pub.

[Urban]

I do appreciate both the novelty of your initial decision to bare a team avatar, and the ass of your current av. Hey, at least our name is in it, so I'm good.