get back in shape

[AngryMuscles]

i see you're the chest/upper back kind of guy. nothing wrong there since your back is already worked on bench.

well, in our gym, most people there are shy to grunt/yell/scream because of it being fancy, but since I started lifting there, I can't help but grunt and yell before lifts or after lifts. they don't seem to care. heck, besides me and my huge lifting friend and some other bulky guys, no one dares to grunt/scream/yell.

I do not see anything wrong with grunting or yelling, either in middle of your lift or intimidating the loaded bar, it's your way of..how do you say, charging up. now if you're grunting with curse words, now that's different. there are limits!

 

[otpmetal]

Shoulder, bis, and tris day

Millitary press
95 12
115 7
135 4
135 3

lat raises
30 8
30 8
35 8

upright rows
95 12
115 8
135 5
135 4

DB shrugs
3 sets 15 with 100's

BB curls
95 12
105 8
110 4
95 8

DB concentration curls
3 sets of 8 with 50's

forearm curls
3 sets of 8 with 80

close grip bench
135 12
165 6
175 4

french press
65 12
85 7
85 61/2
65 10

30 min resisted ab work
1 hour cardio

 

[otpmetal]

3/22 deads

135 12
185 12
225 10
275 5
315 5
365 2
315 4
275 5
225 8
225 7

calf raises
8 sets with 160

30 abs 1 hour cardio


3/23 shoulders bis tris

Millitary press
95 12
115 8
135 4
135 4

lat raises
35 8
35 8
35 8

upright rows
95 12
115 7
135 4
135 3

BB shrugs
315 15
315 15
365 8
365 8

BB curls
95 12
100 8
100 7

reverse curls
75 9
75 8
75 8

DB concentration curls
50 8
50 7
50 7

close grip bench
135 12
155 7
175 4
175 4

Skull crushers
105 5
105 5
105 3

55 min cardio

 

[otpmetal]

I've set a new goal cause I'm a bitch and don't eat enough so I'm going to cut effective April 1rst. I plan to get to 185; I'm still working out my diet. I may add something anti-catabolic we'll see, I doubt it. I'll post before and after pics if I pull it off. I should be around 8% bf at that weight.

Current stats
Weight: 202
Height: 5'11"
BF%: 15
Dead: 375
Squat: 275 (fuck I hate my knees)
Bench: 230

 

[AngryMuscles]

you pull conven or sumo?

 

[otpmetal]

convo

 

[otpmetal]

K I haven't posted in a while cause I've been lazy. My buddy has been getting yelled at for making too much noise when he works out so we did a max deadlift day, made some noise, and pissed off the fitness director who told us that deadlifting is a worthless lift. Anyway I have a new dead PR post knee break of 405. Ya I know I'm a bitch and used straps.

 

[AngryMuscles]

big weight man!