5 Guys....Not just a burger joint anymore

[theprodgicalson]

@ruckin I really don't do any trap work specifically. I feel my traps get worked a lot in deficit deads. They are always sore the day after. But I can definitely tell that farmers carries will improve trap growth for sure. Traps are a stabilizer muscle and during carries they are utilized for the entire carry.

High rep 45lbs plate shrugs like Rodger said are also a good movement for growth. Sets of 20+

 

[Perrin Aybara]

I thought about posting these in my own thread, but this recomp is part of my meet prep anyway.



Evening weight was 216lbs last night and I took these this morning. I've only been doing the zig zag diet a week or so and I can tell a difference already. 4500 calories on training days and 3300 on off days.

 

[jaymaximus]

I thought about posting these in my own thread, but this recomp is part of my meet prep anyway.

View attachment 44240 View attachment 44241 View attachment 44242

Evening weight was 216lbs last night and I took these this morning. I've only been doing the zig zag diet a week or so and I can tell a difference already. 4500 calories on training days and 3300 on off days.

Them abs came out. I know how the weights moving, but how are you feeling at your lower weight? Anything noticable health wise now that youve dropped the pounds?

 

[Perrin Aybara]

Them abs came out. I know how the weights moving, but how are you feeling at your lower weight? Anything noticable health wise now that youve dropped the pounds?

I feel small and weak, lol. Strength is down a little, but I'm starting to increase calories and I'm expecting it to go up a lot real soon. I'm three weeks in on this cycle kickstarted with prop, too, so that'll help.

Health wise blood pressure has been phenomenal.



This or lower has been the norm lately. I've had some 100's over low 60's even.

 

[ruckin]

Light recovery day
power clean: 245x1, 250x1x6
Squat: 295x5x2
Push press: 225x5x2
Chins: 258(bw)x3x3

Afterwards I decided to try out my gym's trap bar to do some shrugs. Worked up to 3 plates per side (350 lbs, bar weighs 80) and in the middle of the set out of nowhere, something in my right lat popped/snapped. It's a sharp pain. I'm pretty worried...On my way home now to ice and rest it.

Obviously I shouldn't have gone so heavy my first time using it, but when I was doing it I didn't even think anything of it til it was too late. Fuck.

 

[ROB581211]

Light recovery day
power clean: 245x1, 250x1x6
Squat: 295x5x2
Push press: 225x5x2
Chins: 258(bw)x3x3

Afterwards I decided to try out my gym's trap bar to do some shrugs. Worked up to 3 plates per side (350 lbs, bar weighs 80) and in the middle of the set out of nowhere, something in my right lat popped/snapped. It's a sharp pain. I'm pretty worried...On my way home now to ice and rest it.

Obviously I shouldn't have gone so heavy my first time using it, but when I was doing it I didn't even think anything of it til it was too late. Fuck.

That's exactly what happened to my hamstring. Nothing the entire time then pop. Jolted my entire body

 

[ruckin]

That's exactly what happened to my hamstring. Nothing the entire time then pop. Jolted my entire body

Yeah man it's fucking bull shit. I can't make any kind of movement right now without sharp pain. I know how you feel now.

 

[ROB581211]

Yeah man it's fucking bull shit. I can't make any kind of movement right now without sharp pain. I know how you feel now.

I was super excited on Monday. I squatted no issues up to 405 for a double. Then deadlifts just felt a tension and that's after 2 full weeks of rest. Gonna give it another week and feel it out again

 

[ROB581211]

Yeah man it's fucking bull shit. I can't make any kind of movement right now without sharp pain. I know how you feel now.

I was super excited on Monday. I squatted no issues up to 405 for a double. Then deadlifts just felt a tension and that's after 2 full weeks of rest. Gonna give it another week and feel it out again

 

[Perrin Aybara]

Light recovery day
power clean: 245x1, 250x1x6
Squat: 295x5x2
Push press: 225x5x2
Chins: 258(bw)x3x3

Afterwards I decided to try out my gym's trap bar to do some shrugs. Worked up to 3 plates per side (350 lbs, bar weighs 80) and in the middle of the set out of nowhere, something in my right lat popped/snapped. It's a sharp pain. I'm pretty worried...On my way home now to ice and rest it.

Obviously I shouldn't have gone so heavy my first time using it, but when I was doing it I didn't even think anything of it til it was too late. Fuck.

I'd be careful with stuff like rack pulls, shrugs and farmer's walks. Seems like the worst offenders of pulling a lat muscle. I've never had that last too long though, so hopefully you're good in a few days.

 

[ruckin]

I'd be careful with stuff like rack pulls, shrugs and farmer's walks. Seems like the worst offenders of pulling a lat muscle. I've never had that last too long though, so hopefully you're good in a few days.

yeah I remember having a similar injury happen with this same pain years ago from doing some bullshit machine exercise. If I remember correctly it didn't last long. I'm praying it feels a lot better tomorrow. I'd love be able to squat normal on friday.

 

[Perrin Aybara]

Went for a ~30 minute bike ride after work today. My bicycle seat fell off as I was taking it off the porch, so I rode my fiancee's bike. Whatever it takes. It's white and pink, too. Anyway, gonna dig up a bolt and nut to fix it tomorrow.

Calorie intake: 3284
Carbs: 341
Fats: 100
Protein: 241

I think I'm pretty happy with my current macros. I still have a couple new meal ideas I'm going to try out if I have time this weekend.

 

[ROB581211]

New split for workouts will

Chest
Back/bis
Shoulder/tris

At least something like that.

Tonight was back and bis

Vbar pull downs
120 X 18
140 X 15
160 X 12
160 X 12
120 X 15

Lying tbar row
135 X 15 for 5 sets

High to low row
180 X 12 for 4 sets

Low to high row
180 X 12 for 4 sets

Plate loaded preacher curls
90 X 15 for 4 sets

Overhand curls ez curl bar
70 X 15 for 4 sets

Wide grip Lat pull down
140 X 12 for 4 sets

 

[RodgerThat]

New split for workouts will

Chest
Back/bis
Shoulder/tris

At least something like that.

Tonight was back and bis

Vbar pull downs
120 X 18
140 X 15
160 X 12
160 X 12
120 X 15

Lying tbar row
135 X 15 for 5 sets

High to low row
180 X 12 for 4 sets

Low to high row
180 X 12 for 4 sets

Plate loaded preacher curls
90 X 15 for 4 sets

Overhand curls ez curl bar
70 X 15 for 4 sets

Wide grip Lat pull down
140 X 12 for 4 sets

Man you better heal up quick I need you to squat huge numbers. Looks like a good workout, kinda like your years of bodybuilding have paid off in a good recovery program

 

[ROB581211]

Man you better heal up quick I need you to squat huge numbers. Looks like a good workout, kinda like your years of bodybuilding have paid off in a good recovery program

I'm not worried about my squat. I'm still gonna be pushing for 565. Maybe more. Deadlifts are what I'm worried about.

 

[RodgerThat]

I'm not worried about my squat. I'm still gonna be pushing for 565. Maybe more. Deadlifts are what I'm worried about.

Oh I ain't worried about your squat I just want you squating big for motivation. Hopefully you can stay a leg above me on deads too and it heals good for those

 

[theprodgicalson]

6-15
Bench
305
13 sets 2 reps

Box Squats
370
3 sets 5 reps

Standing Overhead Press
160
3 sets 5 reps

elbow felt great during benching. took a tad off because i didnt want to have it flair up. ordered the compression cuff from Slingshot, should be here soon.

 

[RodgerThat]

16/06/16

Squats 365 4x3
Leg extensions 180 4x8
Banded deadlifts 275 6x3
SLDL 225 3x6
Lat pull down 160 4x12
Back extensions 4x16
OHP 155 4x4
Military press 95 4x8
Planks
Stretch
10min walk cool down

 

[RodgerThat]

Editing ^^^
Forgot to add shrugs cause I shrug eod for dem traps
Shrugs 315 4x12 225x20 135x20
Plate shrugs 45s 4x20 1x10
Superset with
Face pulls 60lb 4x12

Burning out with the plate shrugs & face pulls is gonna take my traps game to the next level holy shit!

 

[ROB581211]

Editing ^^^
Forgot to add shrugs cause I shrug eod for dem traps
Shrugs 315 4x12 225x20 135x20
Plate shrugs 45s 4x20 1x10
Superset with
Face pulls 60lb 4x12

Burning out with the plate shrugs & face pulls is gonna take my traps game to the next level holy shit!

Why don't you ever do DB shrugs? I've always gotten a way better range of motion and seem to fill them out much better than a bar. Grab 125s and rep em for 20 and hold up at the top