Growth.

[N.O.V.]

Love those close, neutral grip pulldowns

 

[Go Away]

Love those close, neutral grip pulldowns

I know! Did lighter weights today to feel the back muscles more. Tired of hoisting up stuff and not getting a good pump on back days. Today left me feeling great. Neutral grip is where it's at.

 

[N.O.V.]

Neutral grip, and underhand grip better activate the lats than wide pulldowns. Wide actually activates the teres major more than the lats. Even the great Dorian Yates attests to that.

 

[Go Away]

Thursday - November 6, 2014
Lilliebridge Method - Week 5

Bench Press
135 x 15
185 x 5
225 x 5
275 x 3
305 (80%) x 1
330 (87%) x 1
355 (93%) x 1

3-Board Press
375 x 2
395 x 2 PR
415 x 1 PR

Floor Press
225 x 3
275 x 3
320 x 5

Incline DB Presses
60 x 15
60 x 15
60 x 15
60 x 12
60 x 15

Cable Flies
20 x 15
20 x 15
20 x 15
20 x 15
20 x 15

Triceps Pushdowns
Stack x 15
Stack x 15
Stack x 15
Stack x 15
Stack x 15

Rope Crunches
135 x 25
135 x 25
135 x 25

Day 38 of CBL Round 2
290 lbs (-8 lbs)

Phenomenal evening. On top of the world today. 415 didn't even feel sketchy in my hands.

 

[Turbolag]

Nice bench workout man!

Congrats on the board press pr!

 

[hawkeye]

Holy volume, Batman! Ummm....you worked the shit out of your chest!

 

[Bullmuscle7]

I gotta love this workout! It has it all! It is going to craft you into something totally amazing! I just like to stare at it on my screen and think of doing it! uh...Id have reduce the weight though

GREAT HIT!

 

[Go Away]

Nice bench workout man!

Congrats on the board press pr!

Thanks. First time having that much weight in my hands... And the descent felt normal. Couldn't be happier!

Holy volume, Batman! Ummm....you worked the shit out of your chest!

I did feel pumped as shit walking outta there. I have 4 plates in my sights!

I gotta love this workout! It has it all! It is going to craft you into something totally amazing! I just like to stare at it on my screen and think of doing it! uh...Id have reduce the weight though

GREAT HIT!

Hahaha thanks for the support my dude.

 

[ChrisLindsay9]

yeah, great bench! congrats on the board press PRs

I did feel pumped as shit walking outta there. I have 4 plates in my sights!

Can't wait to see it!

 

[Go Away]

Saturday - November 8, 2014
Lilliebridge Method - Week 6

Conventional
115 x 5
205 x 3
295 x 1
345 x 1
405 x 1
455 x 1

Sumo
505 (92%) x 3 PR

Paused Squats
315 (60%) x 3
315 (60%) x 3
315 (60%) x 3

Front Squats
135 x 5
225 x 5
320 x 3

Superset done in 7 min:
Leg Extensions
90 x 15
90 x 15
90 x 15
90 x 15
90 x 15

Leg Curls
90 x 15
90 x 15
90 x 15
90 x 15
90 x 15

Day 40 of CBL Round 2
290 lbs (-8 lbs)

Gassed out, squad was late, kids watch has a time limit. Pushed the accessory work really quick and zoomed outta there to set up for my little one's bday party.

Felt good and strong today. Belted deadlifts hurt like a son of a bitxh. Not the pulls but the pinching from the belt!!! Blood blisters and bruises already...

Almost shit myself on the last front squat set so cut em short. Still not apart of that club yet.

 

[Bullmuscle7]

Go Away!!!! Bwahahahha!!! You gotta join the club brother!!!!!

You felt good and strong because you are good and strong...your work is astronomical!!! I loved your front Squats at 320, hell I loved the whole thing. This workout rocks!

As for shit pants club, bro you are prob too young. But hey, its something to look forward too

 

[Go Away]

Monday - November 10, 2014
Lilliebridge Method - Week 6

Accessories

T-Bar rows
1 plate x 15
2 plates x 15
3 plates x 15
4 plates x 10
5 plates x 8

Barbell Rows
135 x 15
135 x 15
135 x 15
135 x 15
135 x 15

EZ bar cable curls
45 x 15
65 x 15
65 x 15
65 x 15
65 x 15

Hammer Curls
20 x 15
20 x 15
20 x 15
20 x 15
20 x 15

Reverse Cable Curls
70 x 15
70 x 15
70 x 15
70 x 15
70 x 15

Day 42 of CBL Round 2
292 lbs (-6 lbs)

Skipped yesterday, will make it up tomorrow. Graphite drawing for 17 hours straight yesterday - first time I missed a training day in a while.

Really loving how this program has me feeling... Thursday is bench for reps, Saturday is heavy squats. I feel like I'll crush this 500 with no problem.