***ocmfII's various log***

[-G$-]

overall my core is definitely stronger than it was 2 months ago. between the compounds and added ab work i can feel the difference. but they're still not really that 100% visible. the top 4 are clearly defined but the bottom 4 still have a layer of fat on top that i can't get rid of. i've got shytty genetics for it and i can't control my eating and drinking on the weekends. i've basically given up on the summer. maybe next .

 

[-G$-]

Tuesday 5pm: Lower Body Power Day
Squats: warmup 135x8, 225x5, 275x2, 275x1
Hack Squats: 245x2x6
Deadlifts: warmup 225x8, 315x5, 365x3, 405x1
Stiff legged deadlifts: 245x2x6
Leg extensions: 225x3x8
Lying leg curls: 185x3x8
Standing calf raise: 245x3x8
Seated calf raise: 180x3x8



squats were weak as fukk, and had to drop back down 5#s on the 2 legs machines. hopefully get it back by next week.

 

[TLR Is Mental Poison]

overall my core is definitely stronger than it was 2 months ago. between the compounds and added ab work i can feel the difference. but they're still not really that 100% visible. the top 4 are clearly defined but the bottom 4 still have a layer of fat on top that i can't get rid of. i've got shytty genetics for it and i can't control my eating and drinking on the weekends. i've basically given up on the summer. maybe next .

fukk it mayne... Its about to be September lol

Trying to get up to the strength I want before I cut... makes no sense to cut + lose strength before you get to the size you wanna be, esp if you can clean bulk. Even w/your shyt weekend diets you got the 4 pack and are getting stronger, so shyt must be fine overall

Im with you bruh

 

[-G$-]

fukk it mayne... Its about to be September lol

Trying to get up to the strength I want before I cut... makes no sense to cut + lose strength before you get to the size you wanna be, esp if you can clean bulk. Even w/your shyt weekend diets you got the 4 pack and are getting stronger, so shyt must be fine overall

Im with you bruh

 

[Serious]

i've got shytty genetics for it and i can't control my eating and drinking on the weekends. i've basically given up on the summer. maybe next .

I wouldn't say a lack of good genetics, I think you have potential to be ripped, but the drinking has to cease or severely tone down. Drinking beers + liquor + smoking trees did a number on my core region last week. I used to be a couple steps away from a six pack and almost had a gut at one point . Sohh I had to cut that sh*t out. I'm back to normal now though....

If you can go a couple weeks without liquor (not easy), you might see some serious results.......

But summer's basically over, sohh do you, unless you're trying to stunt one last time on Labor day .

I've never been a big fan of abs myself, but I like being a couple steps away from them. I save abs for a "serious g/f" or wifey.....

 

[-G$-]

I wouldn't say a lack of good genetics, I think you have potential to be ripped, but the drinking has to cease or severely tone down. Drinking beers + liquor + smoking trees did a number on my core region last week. I used to be a couple steps away from a six pack and almost had a gut at one point . Sohh I had to cut that sh*t out. I'm back to normal now though....

If you can go a couple weeks without liquor (not easy), you might see some serious results.......

But summer's basically over, sohh do you, unless you're trying to stunt one last time on Labor day .

I've never been a big fan of abs myself, but I like being a couple steps away from them. I save abs for a "serious g/f" or wifey.....

as far as this summer goes, i'm pretty sure...

but i hear you, i know that the majority of that last little bit boils down to my self control.

 

[Serious]

look at the knockers on that chick...............

 

[Spliff]

Kate Upton's t*ts are always relevant

 

[-G$-]

Thursday 530pm: Back and Shoulders Hypertrophy Day
Underhand grip BB rows: 135x10 warmup, 155x8, 175x8, 195x8
Weighted pullups: bw+25# 8, 6, 5
Hammer Strength iso lat row machine: +115# per side, 3x8
Seated cable row: 150x3x12
Close grip underhand lat pull down: 140x3x10
Hammer Strength Shoulder press: +90 per side, 3x10
Upright rows: 85x3x10
Cable lateral raises: 15x3x12

 

[The ADD]

Silly question but how many days a week are you doing cardio?

 

[-G$-]

the last few weeks... 1-2/week if even that. slacking. majorly.

summers always get busier for me and i just haven't had the time to keep up with it. i think i'm going to switch to a weight routine that's 3 or 4 days a week instead that way i can free up some more time for cardio and maybe even some yoga .

 

[-G$-]

Friday 5pm: Lower Body Hypertrophy Day
Squat machine: +90#x10 warmup, +270#x2x5, +320#x2x5, +360#x2x5
Hack squat sled: +270#x3x8
Leg presses: 360x3x10
Romanian deadlifts: 225x3x8
Leg extensions: 195x3x10
Lying leg curls: 165x3x10
Donkey calf raises: 340x3x8
Seated calf raises: 170x3x10



Saturday 10am: Chest and Arms Hypertrophy Day
Flat db press: 85#dbx4x10
Incline db press: 75#dbsx3x10
Hammer grip db press: 65#dbsx3x10
Fly machine: 190x2x10
Standing cambered bar curls: 75x3x12
Dumbbell concentration curls: 35#dbx2x10
Spider curls against an incline bench: 75x2x8
Skull crushers: 75x3x12
Cable pressdowns with rope attachment: 45x3x10
Cable kickbacks: 15x3x12 (per side)




slacking again on abs and cardio , end of the summer got me lazy as fukk. probably just gonna finish up thru labor day on cruise control and try switching routines after the holiday. i just can't make the time for a decent amount of cardio and abs on a loaded 5 day lift schedule any more. getting too old and too busy to keep up w it.

 

[TLR Is Mental Poison]

Yea PHAT is a cool program but its hell timewise. Kind of did a number on my joints too. Im back on some 4 day shyt

 

[-G$-]

Monday 5pm: Upper Body Power Day
Weighted pull ups: bw+45# 6, 5, 4 (pull ups have been since deload)
Off the rack db rows (per side): 110#dbx3x6
Tbar rows: +135# 3x5
Flat bb bench: warmup 135x8, 225x5, 275x3, 315x1
Weighted dips: bw+60#x3x8
Military Press: 95x8 warmup, 135x3x5
Standing cambered bar curls: 95x 8, 7, 7
Skull crushers: 95x3x8

 

[-G$-]

Wednesday 5pm: Cardio
4 mile run, ~36 min


i haven't been running nearly as much as i should/would like to. my timing has majorly slowed down as a result. i have to get back into it.