[Viperspit]

BigD, small world. Nice to run into you in the Dungeon. Keep up the great work bro!

[bigDman]

yea i post at alot of boards youd be suprised :p

[bigDman]

Squated today
Did some foam roller work. Then did my mobility stuff
5 minutes on the Indo board (for my bad ankle)
Side twist 8 reps each side
Bird Dog 10 reps each side
Supine Scorpion 8 each side
Fire hydrant 10 each side
Supine Bridge 12 reps
X walk 10 reps each side
Walking Spider Man 5 reps each side
Squat to Stand 8 Reps
Deep wide out drop 10 reps
Calf Stretch 10 reps each side
Ankle Mobility Drills from 18 Tips for Bulletproof Knees
Then my actual workout
45x10 135x5 suit on 225x3(no parallel) 225x3(no parallel) 295x1(not parallel) 295x1(not parallel) 295x1(Parallel) Straps up Knee wraps on and belt on 365x1(not parallel) 365x1(not parallel) 365x1(not parallel) 365x1(Parallel) 415x1 PR

I hit a 65 lbs PR
I hit this easy. I didnt want to keep going up because i only had my brother to spot me and i ddint feel safe
i am so hyped
here is a Vid any comments critques or suggestions on form would be greatly apricated.
Putfile - 415x1

[trapmanjoe]

i never heard of most of them workouts but good job w/ the 65 lbs pr, gotta love it.

[bigDman]

its just dynamic streches

[FitnFirm]

Congrats on the PR Big D !!!!!!!!!!!!!!

[CJU]

WOWOWOW! 415! incredible bro. GREAT stuff there. awesome deadlift too!

[bigDman]

Thanks CJU


Hey i just got back from vacation. I had fun everything went well. I did some bodyweight and mobility work while I was there. I hope to start working out again tomorrow

[bigDman]

Started with some foam roller work
Then mobility work
Cat Camel 12 reps
Yoga Twist 8 each side
Prone Scorpion 8 each side
Windmill 8 each side
Scap Pushups 12 reps
Overhead broomstick 8 reps
Xband walk 8 reps each side
Calf Stretch 10 rep each side
Neck Stretch 15 seconds
Ankle Mobility Drills from 18 Tips for Bulletproof Knees
Then the workout
Close grip 45x10 135x5 185x3 205x3 215x1 PR
Dumbbell Floor Press 80x5 80x6 80x6 80x4 PR lost balance on last set
Inverted Row(knees straight feet on ball) bwx6 bwx10 bwx8 bwx8
A) DB Cuban Press (also known as the muscle snatch):
Sets: 3
Reps: 8
Tempo: 4020
Weight: 15 lbs
Rest Interval: 60 seconds, during which you should stretch the pecs, lats, and anterior deltoids.
B) L-Lateral Raise
Sets: 1
Reps: 10
Tempo: 3020
Weight: 10
Note: This exercise should be performed immediately after the last set of Cuban presses only
I felt great Pumped up everything was clicking
I made a new during workout shake and it taste great(Syntrax Nectar Fuzzy Naval Protein Powder and Sunny D OJ)
It’s pretty nice
520 calories
0 grams fat
80 grams carbs(74 from simple sugars)
and 46 grams of protein

Overall: A+