Worf's 1st meet log

[Worf]

Gotcha, I thought you were saying you were trying to mimic the thigh machines somehow lol. I don't even know how that would work other than looping the band around your knee or something.

I suppose if you’re determined enough it could be setup that way with a rack and a chair. . I’d rather just do it standing. I was just saying that because most commercial gym have those and a pec deck and are always fucking occupied because it’s an easy looking exercise.

 

[Cityofgrit]

I suppose if you’re determined enough it could be setup that way with a rack and a chair. . I’d rather just do it standing. I was just saying that because most commercial gym have those and a pec deck and are always fucking occupied because it’s an easy looking exercise.

What's really funny is that most people fuck up form on both those machines. I watch people do some absolutely worthless shit on machines and I'm amazed.

 

[NovaFlex]

Decent, not quite sure I’m hitting it at the proper angle. I’m basically doing a flye motion with my legs, unilaterally of course. I’ll probably use a bit heavier band next time. No thigh buster at this gym, bands will have to due

you guys sound like you’re training to put your legs over your head... G4P style??

 

[Perrin Aybara]

you guys sound like you’re training to put your legs over your head... G4P style??

In the immortal words of Rich Piana, "whatever it takes."

 

[Worf]

Bw:217

Today’s Training:
Deadlift/ Speed Bench

Conventional Deadlift
315x5
405x3
435x3
455x3
475x3

Speed Bench with Bands comp Grip
135x5
135+70lb Band at the top 3x3
155+70lb Band 3x3
185+70lb Band 3x3

Hammer Grip pull Ups
Bwx 10,10,8

Gobblet Squats
50lb 3x10

Rear Delt Rev Flyes
10lbx15
15lbx12
20lbx10

 

[Worf]

Bw:215
Todays Training:
Heavy Squats/ Bench Variant

comp Squats
225x5
295x3 (paused these)
345x2
385 3x2

incline beach
135x10
185x8
225x4

SSB Goodmornings
115x10
155 3x10

V bar Cable Tricep Pushdowns
50x15,60x15,70x12

Went to the chiropractor yesterday, told him about my bicep and adductors. He said that my elbow way way out of wack and so was my hip. Yanked on both and got realigned. Bicep was almost instantaneous relief. Squats felt really good, no adductor pain. Might be able to go 2x a week on squats if this stays in check. All the mobility work and stretching in the world wasnt fixing that shit. Probably try pulling sumo on Sunday. Incline felt like shit, I was still sore from Tue speed work. Haven’t been doing incline much and it was pretty obvious.

 

[MindlessWork]

Sounds like you needed a body realignment and that certainly helped. Hopefully you'll get to train hard!

 

[Worf]

Bw: 215

Todays Training
Volume Bench/ Technique Deadlift

comp bench
70 kgx5
90kgx5
110kg 5x5

Beltless Sumo Deadlift
135x5, 225x5
315 5x5

Dbell Shrugs
60’sx10, 70’sx10,80’sx10,90’sx10, 100’sx10

Single leg adductor Flyes
Red Band 3x20 ea leg

band chest Flyes
Red band 3x20

jump Rope
3x 2min rounds

close grip bench
135 2x10

Had another lifter give me some feed back on my sumo form. He said my ass was a bit low on the start. So worked on that, starting point with hips a bit higher, felt better. Much smoother pull. Adductor started hurting on the 3rd set so I wasn’t going to add any weight. Bench felt good, never actually done a 5x5 with 242, so kind of a rep PR.

 

[Worf]

Bw: 217

Today’s Training
Squat Variant/ Heavy Bench

Comp Squats Paused 2 sec
135x5,225x5
275x3
315 3x3
These were harder than I remember, lol

Comp. Bench
135x6
185x5
205x5
225x3
255x3
275x3

Gym closed early so Couldn’t fit anything else in. They were already mopping and running everybody off. Didn’t get off work until 2 and had an hour+ drive. Oh well can’t do 2 hours every time.

 

[Btcowboy]

Bw: 217

Today’s Training
Squat Variant/ Heavy Bench

Comp Squats Paused 2 sec
135x5,225x5
275x3
315 3x3
These were harder than I remember, lol

Comp. Bench
135x6
185x5
205x5
225x3
255x3
275x3

Gym closed early so Couldn’t fit anything else in. They were already mopping and running everybody off. Didn’t work get off until 2 and had an hour+ drive. Oh well can’t do 2 hours every time.

I am still working 12 hours today and a few hours tomorrow, but my gym is open so bench after a little work before gifts.

 

[Worf]

I am still working 12 hours today and a few hours tomorrow, but my gym is open so bench after a little work before gifts.

Damn slave drivers

 

[Worf]

Bw: 219
Too much Christmas food,lol

Today’s Training
Deadlifts/ Light Bench

Comp Bench
135x5
185 3x5

Conventional Deadlifts
135x5,225x5
315x5
405 5x5. (5x5 PR)

Adductor Flyes
15 lb med ball
2x20
Red Mini Band
3 set 20 reps

Dbell Curls Alternating
25x10, 30lb 2x10

Back Raises 45 deg
15lb med ball 2x15

That 5x5 on deadlift wasn’t really necessary and my back is hurting for it but it’s a volume PR so I went for it.

Got one of the massage guns for Christmas. Used it on my arm and back. Hoping it makes a difference in recovery.

 

[Btcowboy]

Bw: 219
Too much Christmas food,lol

Today’s Training
Deadlifts/ Light Bench

Comp Bench
135x5
185 3x5

Conventional Deadlifts
135x5,225x5
315x5
405 5x5. (5x5 PR)

Adductor Flyes
15 lb med ball
2x20
Red Mini Band
3 set 20 reps

Dbell Curls Alternating
25x10, 30lb 2x10

Back Raises 45 deg
15lb med ball 2x15

That 5x5 on deadlift wasn’t really necessary and my back is hurting for it but it’s a volume PR so I went for it.

Got one of the massage guns for Christmas. Used it on my arm and back. Hoping it makes a difference in recovery.

Fuck tell me about too much Christmas food.

 

[NovaFlex]

Bw: 219
Too much Christmas food,lol

Today’s Training
Deadlifts/ Light Bench

Comp Bench
135x5
185 3x5

Conventional Deadlifts
135x5,225x5
315x5
405 5x5. (5x5 PR)

Adductor Flyes
15 lb med ball
2x20
Red Mini Band
3 set 20 reps

Dbell Curls Alternating
25x10, 30lb 2x10

Back Raises 45 deg
15lb med ball 2x15

That 5x5 on deadlift wasn’t really necessary and my back is hurting for it but it’s a volume PR so I went for it.

Got one of the massage guns for Christmas. Used it on my arm and back. Hoping it makes a difference in recovery.

Congrats on the PR bro. Let me know how you like the gun. Be sure to target the sore spots for 15-30 seconds to relieve knots.

 

[Worf]

Today’s Training

Heavy Squats/ Volume Bench

ATP March
2 bouts 45 sec

Comp Squats
135x5,225x5
315x4
345x4
365x4

Ring Finger on Power Ring Bench
135x6
185x5
225 4x4

T Bar rows
Plate 3x10

REV HYPER
90lbs 4x25

Lying Leg Raises Flat Bench

3x20

 

[Worf]

Haven’t weighed, was out of town visiting family. Actually feeling down a couple lbs. Managed to eat pretty fairly clean except for some chips and dip on Saturday and a beer. Had lamb tenderloins and mashed potatoes with some sautéed veggies last night. Probably didn’t get down enough protein the past few day. It’s tough around the holidays being married. Hard to turn down a beer or a piece of pie or a Cookie without offending somebody. Need to get back on the nutrition now that the eating holiday are over.

 

[Worf]

Bw:216.5

Today’s Training

Heavy Bench

comp grip bench
70kgx6
90kgx5
110kg x3
120kg x2
130 kg 2x2

Dbell Shrugs
45’s x25
65’sx25
75x25

Band pull aparts
Red band 4x15

Adductor band Flyes
Red Band 3x20

Skull Crushers EZ Bar
75 lbs 3x10

workout was meh, felt tired. Don’t really have a reason to be tired, been sleeping fine and work hasn’t been bad. I think the volume is catching up with me. Elbow has been hurting. Have a chiropractor appointment Thurs. Taking off the gym until Friday. Goal is to comeback rested an refreshed. Ready to get after it.

*Havent been keeping up with this side of the log. Been on a fertility protocol since the end of October. CLOMID,HCG, NOLVA,FSH. Dropped the clomid after 2-3 weeks and switch to nolva since it makes me feel like garbage. Going to jump back on a cruise dose and get bloods done in Feb. Most likely jump on a blast after that. Dose and compounds tbd. Will probably be based on when I can schedule a meet. Obviously test will me in there as a base and I would like to give var another go. Probably some nandrolone thinking Masteron since I have a bunch of it. Have long and short esters of both.

 

[Silentlemon1011]

Bw:216.5

Today’s Training

Heavy Bench

comp grip bench
70kgx6
90kgx5
110kg x3
120kg x2
130 kg 2x2

Dbell Shrugs
45’s x25
65’sx25
75x25

Band pull aparts
Red band 4x15

Adductor band Flyes
Red Band 3x20

Skull Crushers EZ Bar
75 lbs 3x10

workout was meh, felt tired. Don’t really have a reason to be tired, been sleeping fine and work hasn’t been bad. I think the volume is catching up with me. Elbow has been hurting. Have a chiropractor appointment Thurs. Taking off the gym until Friday. Goal is to comeback rested an refreshed. Ready to get after it.

*Havent been keeping up with this side of the log. Been on a fertility protocol since the end of October. CLOMID,HCG, NOLVA,FSH. Dropped the clomid after 2-3 weeks and switch to nolva since it makes me feel like garbage. Going to jump back on a cruise dose and get bloods done in Feb. Most likely jump on a blast after that. Dose and compounds tbd. Will probably be based on when I can schedule a meet. Obviously test will me in there as a base and I would like to give var another go. Probably some nandrolone thinking Masteron since I have a bunch of it. Have long and short esters of both.

Bicep is feeling good now I assume?
Especially since you're hitting a 5x5 PR!
congratz

 

[Worf]

Bicep is feeling good now I assume?
Especially since you're hitting a 5x5 PR!
congratz

It’s still sore but I’m working through it. Been doing some back stuff and a little bicep work. Going to be easing back into these. I think I just need to keep my elbow in shape. All the bench and low bar squats are mis aligning that sucker and exacerbate the issue.

 

[Worf]

Bw,218

Todays Training

Heavy Deadlift/ Bench Variant

Sumo Deadlift
135x5,225x5
315x5
405x5
495 3x3 (rep PR)

Dbell Flat Bench, Paused with leg drive
50’sx10, 60’sx10,70’sx10,80’sx10, 100’sx7

Barbel Shrugs w/straps
135x10
225x10,10,12

45* Back Raises
Bw 2x35
Bw+10lb Med ballx35

Adductor Band Thigh Blaster
Heavy Orange Band 4x50

Adductor feeling good sumo was moving very nicely. If I can stick with these I feel some deadlift PR’s incoming. Bicep still sore but I’m making due.