Banter till you drop - The Crappy Reunion

BOUNCING SOULS NO ONE CAN BEAT US WE DRINK BEER AND WEAR ADIDAS

How's this sound for tOmorrow

Bb Squats with butt on the floor 5x5
Bb Seated military press 5x5
Db Bent over lat raises 4x8ish
Db Calf raises 3x whatever (55/37/25 burnouts)
Db curls into Arnold press 4x8ish
Burnout glute kickbacks with dinky p90x style resistance bands


I know it's weak on the back deltoids, traps, and hamstrings. But that's what back day is for.


For Wednesdays lift at home I will substitute ez curls with one Armed rows
Fridays home lift will be the same as the one towards the bottom of this post



Can't wait till my next semester starts.. I'll be doing a full leg day (tuesdays), back and shoulders day with some curls (Thursday), and my regular awesome chest/tri routine (Sunday or maybe sat.)




Next two weeks I will stick with legs/shoulders, back/bis, and chest/tris but I'll implement some of the lifts I'll doing at school. Ex- one armed db rows instead of three different curls. Honestly cleans wreck havoc on my bis and forearms. Doing curls into arnolds on that back/shoulders day will e more than enough for such a relatively small muscle group.
Maye burnout hammers in the end with 40s or something


Lifting is all about the compound movements, and not ignoring legs/back. Yet a lot of folks in the gym do nothing but bench and endless bicep curls.





(waits for Ben e to call me a jersey shore roid head)




Day 1 (legs)
Squats
Leg curl machine
Leg press machine
Dumbbell calf raise
Leg push machine thingy (if I'm low on time this will be cut)
Glute machine (aka the Tushy Toner)

Day 2 (back/shoulders/bis)
Deadlifts
Hang clean and press
One armed db row
Bent over lat raises
Curls into Arnold's (most likely to be cut)
Burnout hammer curls

Day 3 (chest/tris)
Incline dumbbell bench
Close grip flat db bench
Tricep kickbacks
Decline or flat or whatever kind of flys
Weighted tricep dips
Diamond tri pushups (most likely to e cut)




I'm just getting more and more bored and more and more thorough with this post lol




I'm going to reduce calories for a little bit; my weight has steadily been climbing. I've been shooting for 3000 cals/200 carbs for non-lifting days with a 16 hour fast, and on lifting days I shot for 4000 cals/350 carbs and no fast.

I'm going to limit carbs to about 100 for off days and 250 for lifting days. 2500 calories on off days, 3800 on lifting days.

My maintenance at moderate activity is 6600 per two days. This will leave me at 6300 per two days, a bit below maintenance. As long as I workout hard and supplement protein hard, I don't think such a slight cut will lead to loss of strength. I began my 'bulk up' at 205.5, hovered around 211 for a while, and cycled up to 216 this morning. Screw that. I'm sure much of that is glycogen leftover from the pizza (entire extra pepperoni one) I ate last night. But still. I had to go back a notch on my belt. Screw that. I don't wanna be fat again. So in going to very slightly cut back on calories and try to get below 210 in the next two weeks. Was 210.5 last Tuesday morning. I think I can do it.




Today specifically I did protein at 12:00 am knowing I won't be home until past 4:00 today, so there I built in my 16 hour fast. I did DDR workout mode for "200" calories before work on my empty stomach, and after a supper of chicken breast, broccoli, and 2 sxoops whey protein I'm gonna play some soccer for about 2-3 hours. Then after that 2 more whey. Then we usually swim and play pool basketball at my friends house. Then I'll go home and make 12 pieces of bacon, 7 eggs with a half cup of cheese and 4 'minute steak' portions and call that supper around 11:00. I'll finish with two scoops of whey right before I go to bed.






Yip.

everytime i come into banter, james is talking about exercise and someone is arguing about jobbers ;D

anyways...

El Generico es el luchador numero uno!

I prefer WSX's El Hombre Blanco Enmascarado!




Also, tomorrow im gonna do steel cut oats (one of the more okay cArb sources from what I understand) with some vanilla whey and cinnamon to fuel my leg/shoulder lift. #yum
I want some glycogen because today I'm only having 44 g carbs (not including broccoli, but still that's crazy low!)

Btw, Ben, if you're reading this, look a couple posts up at my 11:00 supper tonight and TRY to tell me it doesn't sound epic

By pounds you mean both of your championship titles, correct?

(Insert hawkins and archer high five)

And I promise you, you'll lose it immediately.

No derp, Im leaving

If you can get through 30 seconds of this, You're a better man than me.

Oh, and don't think I've forgotten you, Enderson, I got a promo that will make you want to murder me with your 12-inch pythons later.

-BEN