11/11 DE Upper

[ffknight84]

Speed CG Bench
45x5, 95x3, 135x3x8 sets

Wide Grip Bench
225x12 near failure ( PR, last summer, 02, i could only do 6, and that was fresh )

Push Press
135x3, 155x3, 175x3, 185x3, 195x3

BB Rows ( continualy getting stronger at these )
135x10, 185x8x3 sets

DB OHP
25sx8, 50sx8x3 sets

Hammer DB curls
25x8x2 sets

im really really tired, need some more sleep and food i think...

 

[PolishHammer1977]

nice job man.

Listen to your body. I think it is talking to you.

 

[ffknight84]

Ive been eating kinda shitty lately, strayed from my diet and it has showed, im starting to get a little soft again in the mid section. Next week im going back to eating maintenence, cutting the carbs and fat a little. Aiming for 3500 cals instead of 4500. Probably cut out some volume too and start doing some agilities, running, and stick work.

 

[PolishHammer1977]

are you hitting that mid section heavy once a week or what?

 

[ffknight84]

are you hitting that mid section heavy once a week or what?

oh, im hitting it hard as hell. Never use a belt anymore, GMs, Dimmel deads, rev hypers, rack pulls, anything and everything. I usually do 2 direct exercises on ME days and 1 on DE days.

My core has greatly improved

 

[PolishHammer1977]

awesome man. you have all the tools neccessary.

 

[ffknight84]

oh, what i meant by soft was im starting to get a little flabby again, it might just be bloating but im not sure...

 

[thebrute]

sounds like you need a break brotha..that's happenin to me now and next week i'm takin off. awesome work brotha!! tb

 

[Mike_Rojas]

Damn, everyone is getting stronger!!

 

[thebrute]

Damn, everyone is getting stronger!!

you know what i say when i think that...

"FUCK IT...i'm gettin stronger too damn it!!"

tb