Old-School 3 day per week thread....

[Zebo]

Went crazy on the Mon. workout. 2nd week. Gained a total of 6 pounds now. Set personal records on squats, deads, and shoulders.
This mofo programs fucking works! Two protein shakes a day.
10 g of Creatine a day through 2 servings.

I love the simplicity of this. squats, deads, presses, rows.....boom.

Added some hammer curls to the mix last night just because I was so pumped and ready to go. Followed by some Farmer Carries. People were looking at me like I fell out of a tree or something!

My strength has gone way up. Definately a shock to my system. I've thickened up alot. I was 188, 8 - 9 % BF when I started. 194 this morning, before breakfast.

If you would have told me I was doing 275 squats this time last year, I would have called you crazy....... Fro, you bitch, 285.....lol
Looks like I need to add a couple of plates.........

 

[The Shadow]

Went crazy on the Mon. workout. 2nd week. Gained a total of 6 pounds now. Set personal records on squats, deads, and shoulders.
This mofo programs fucking works! Two protein shakes a day.
10 g of Creatine a day through 2 servings.

I love the simplicity of this. squats, deads, presses, rows.....boom.

Added some hammer curls to the mix last night just because I was so pumped and ready to go. Followed by some Farmer Carries. People were looking at me like I fell out of a tree or something!

My strength has gone way up. Definately a shock to my system. I've thickened up alot. I was 188, 8 - 9 % BF when I started. 194 this morning, before breakfast.

If you would have told me I was doing 275 squats this time last year, I would have called you crazy....... Fro, you bitch, 285.....lol
Looks like I need to add a couple of plates.........

Great to hear. This program does a lot of things, one of which is crank up the intensity. Keep at it!!

 

[frorider6]

By the way, I switched to stiff-leg deadlifts on Mondays. I always think they aren't working when I'm doing them but I sure can feel them today. Sore little hammies.

 

[Zebo]

bump for Wednesday.......

 

[frorider6]

bump for Wednesday.......

My hamstrings HURT!!!!

 

[Zebo]

No shit.....I got so animalized on Mon. I forgot to do the seated calf raises...LMAO!

 

[frorider6]

Did my workout last night (wed's). I keep pushing the weight up. Either my strength is going up or my intensity is. Or maybe both.

I gained back the pound I lost so I'm back up to 213. It feels like I'll never be able to gain more though. I think that mentally, I've hit a wall. But that's just pushing me harder and making me more focused.

I upped my weight on deadlifts again. The greater weight combined with greater intensity of previous sets and workouts had a huge effect. I was ready to quit at 10, so I had to pause at the bottom, take a few breaths and keep going. I ground out my last 6 reps 2 at a time with breaths inbetween (resting no longer than 10 seconds and never taking hands off the bar). I damn near puked.

 

[The Shadow]

I was ready to quit at 10, so I had to pause at the bottom, take a few breaths and keep going. I ground out my last 6 reps 2 at a time with breaths inbetween (resting no longer than 10 seconds and never taking hands off the bar). I damn near puked.

THAT is how to do the exercise. The body has no choice but to grow.

 

[HappyScrappy]

DOH! I left the squats out of my last friday one which was two weeks ago (was on a flight last firday).
well - will get them in this friday.

and on monday I do regular DL and then SL DL on wed.

my prog is a little different, but I love it.

that and fitday is helping me track my cals really well.

I'm still a pussy when it comes to Bis though... damn.

 

[Zebo]

Bump for Friday........

Gains and intensity definately UP. Way up. I just keep adding weight.
Sucked it up several times and worked through the pain...cranked out two last reps that absolutely weren't in me.
My calves are coming out nicely! Exactly what I wanted.
Hams are sore as shit from the SLDL's. mama mia!

My appetite has leveled off but staying with the creatine and protein shakes, multivitamin.


Added another pound....that's 7 total. Would estimate my BF up to at least 10/11......

Fri. workout this afternoon......rockin.......