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Thread: Elf's Huge Log

  1. #16
    OLYMPIAN Elf's Avatar
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    Quote Originally Posted by supbro! View Post
    Cool Ranch or regular?
    I buy every flavor and dump them into one collective bowl that sits on my mantel above my fireplace.

  2. #17
    OLYMPIAN Elf's Avatar
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    Back:

    Seated Cable Mid-Rows Supersetted w/ light Cable Rope Pull-Overs:
    80lbs xWarmup
    100lbs xWarmup
    110lbs x12
    130lbs x10
    150lbs x8
    160lbs x6

    DB Rows:
    60lbs xWarmup
    70lbs x12
    100lbs x8
    100lbs x8ish
    *Drop Set* [Two Hands at a Time] 45lbs xFailure

    Single Arm Pull-Downs Supersetted w/ Single Arm Cable Rows:
    3 sets of each, pretty light, good pump x8-12

    Hammer Strength Pull-Overs:
    2 Plates x10
    2 Plates + two 25lbs Plates x8
    2 Plates + two 25lbs x8
    2 Plates xFailure

    Hammer Strength Low-Rows:
    2 Plates x12
    4 Plates x10
    4 Plates + two 10lbs Plates x8
    4 Plates + two 10lbs Plates x6-8ish
    *Drop Set* 2 Plates xFailure

    Hammer Strength Shrugs:
    2 Plates x20ish
    4 Plates x20ish
    6 Plates x15ish
    6 Plates x15ish
    *Drop Set* 2 Plates xFailure

    I posed for about 15 minutes after and forgot to weigh in. But I did get some progress pictures that I'll be posting soon.

  3. #18
    OLYMPIAN Elf's Avatar
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    ..test..
    Last edited by Elf; 04-03-2017 at 09:32 PM.

  4. #19
    OLYMPIAN Elf's Avatar
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    Default April 3, 2017 - 34 Days back in the gym

    ...
    Last edited by Elf; 04-03-2017 at 09:42 PM.

  5. #20
    OLYMPIAN Elf's Avatar
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    Sorry for the shit quality pictures. They are screenshots of me filming my posing.

    I look pathetic in my opinion; I'm not proud of this physique, but it's better than where I was a little more than a month ago, so for that I have some pride in it.

    These will be my only progress pictures until the next 11 weeks are up. I wanted to have a good base to my physique before I posted any real pictures, so here they are. I'm hoping to look like a different person once these 11 weeks are up.


    Screenshot_938348300.jpgScreenshot_98473700.jpgScreenshot_9848573400.jpg
    Last edited by Elf; 04-03-2017 at 09:51 PM.

  6. #21
    OLYMPIAN BananaHammock's Avatar
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    Impressively clean mirror and bathroom

  7. #22
    OLYMPIAN Elf's Avatar
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    Quote Originally Posted by BananaHammock View Post
    Impressively clean mirror and bathroom
    They're direct pics, not mirrored. But I do take pride in keeping my shit station clean.

  8. #23
    OLYMPIAN BananaHammock's Avatar
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    Quote Originally Posted by Elf View Post
    They're direct pics, not mirrored. But I do take pride in keeping my shit station clean.
    Unlike 95% of bodybuilders who post pics

  9. #24
    OLYMPIAN Elf's Avatar
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    Yesterday's workout -
    Legs:

    Lying Hamstring Curls:
    30lbs x15 (Single Legged)
    50lbs x12 (Single Legged)
    100lbs x12
    100lbs x12
    110lbs x8ish
    *Drop Set* 100lbs xFailure
    *Drop Set* 70lbs xFailure

    Leg Press: [Heavy EliteFTS Bands]
    4 Plates xWarmup
    8 Plates x20
    10 Plates x15
    12 Plates x15
    12 Plates x12ish
    *Drop Set* 10 Plates xFailure
    *Drop Set* 4 Plates xFailure

    Hack Squat:
    2 Plates x15
    2 Plates + two 25lbs Plates x12
    4 Plates x12
    6 Plates x8
    *Drop Set* 4 Plates xFailure

    Quad Extensions Supersetted w/ Seated Hamstring Curls:
    3 sets of each x12-15 + 2 Drop Sets on each

    Adductor Supersetted w/ Abductor:
    2 sets of each x10-12 + 1 Drop Set of each

    Standing Cable Single-Legged Hamstring Curls:
    4 sets x10-12

    Seated Calf Raises:
    1 Plate x20
    3 Plates x12
    3 Plates x12
    3 Plates xFailure


    Post-Workout:
    Stole some food from a homeless fella

  10. #25
    OLYMPIAN Elf's Avatar
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    Today is bi's, tri's and shoulders. I've done way too many leg workout this past week and a half.

  11. #26
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    Quote Originally Posted by Elf View Post
    Today is bi's, tri's and shoulders. I've done way too many leg workout this past week and a half.
    I really miss the days of heavy leg and back training.

    Great log Elf.

  12. #27
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    Quote Originally Posted by Mac View Post
    I really miss the days of heavy leg and back training.

    Great log Elf.
    I really appreciate it. I took too long of time away from it.. I feel like a junky getting back on drugs now that I'm able to move a little bit of weight again. Feels great.

    Bi's & Tri's & Shoulders:

    DB Hammer Curls:
    25lbs xWarmup
    30lbs x12
    40lbs x10
    45lbs x8ish
    *Drop Set* 25lbs xFailure

    Rope Triceps Extensions:
    50lbs x15
    60lbs x12
    70lbs x10
    80lbs x8ish
    *Drop Set* 50lbs xFailure

    EZ Bar Curls: [Wide Grip]
    80lbs x10
    80lbs x10

    EZ Bar Curls: [Narrow Grip]
    50lbs x12
    50lbs x12

    Single Arm Overhead DB Triceps Extensions:
    25lbs xWarmup
    35lbs x10
    40lbs x8
    40lbs x8ish
    *Drop Set* 25lbs xFailure

    DB Alternating Curls:
    25lbs x12
    30lbs x10
    35lbs x8
    35lbs x6ish
    *Drop Set* 25lbs xFailure

    DB Triceps Kickbacks:
    15lbs xWarmup
    25lbs x10
    30lbs x8
    30lbs x6ish
    *Drop Set* 17.5lbs xFailure

    Standing BB Military Press:
    135lbs x15
    155lbs x12
    185lbs x6ish
    135lbs x12ish

    DB Front Raises:
    15lbs x12
    20lbs x10
    30lbs x8
    30lbs x8
    *Drop Set* 10lbs xFailure

    Rope Face Pulls:
    60lbs x Warmup
    80lbs x15
    100lbs x12
    110lbs x10
    110lbs x10
    *Drop Set* 80lbs xFailure
    *Drop Set* 60lbs xFailure

    DB Arnold Presses: [I was toasted by this point]
    30lbs x10
    35lbs x8
    40lbs x8ish
    35lbs x8
    *Drop Set* 25lbs xFailure

    Post-Workout:
    3 squirrels
    Last edited by Elf; 04-05-2017 at 10:32 PM.

  13. #28
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    Great job! Looks like a tough workout.I like a little bit of barbecue sauce on my squirrel.

  14. #29
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    Quote Originally Posted by Elf View Post
    I really appreciate it. I took too long of time away from it.. I feel like a junky getting back on drugs now that I'm able to move a little bit of weight again. Feels great.


    Post-Workout:
    3 squirrels
    No drugs will help this old man to get back to the good ol' days.


    Squirrels are bad for your estrogen levels.

  15. #30
    OLYMPIAN Elf's Avatar
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    Quote Originally Posted by cook View Post
    Great job! Looks like a tough workout.I like a little bit of barbecue sauce on my squirrel.
    Simmered squirrel blood has a polite sweetness to it, much like BBQ sauce.

    Quote Originally Posted by Mac View Post
    No drugs will help this old man to get back to the good ol' days.


    Squirrels are bad for your estrogen levels.
    Hahaha Shit.. I'll need to up my anti-squirrelitase.



    I forgot to write up my diet and I realized I've only been bullshitting when it comes to what I eat, so I figured I'd write it up so I can at least look back on it for reference later.

    Meal 1:
    2 Cups coffee w/ MCT Oil
    6 Hardboiled Eggs
    1 Cup Kale
    1 Cup wilted Spinach
    Fresh Garlic
    2tblsp Chia Seeds or Flax Seed

    Meal 2:
    8oz Chicken Thighs
    1/4 Cup Mixed Nuts

    Meal 3:
    6oz Beef
    1/3 Cup Mushrooms
    Half a lemon

    Meal 4:
    8oz Chicken Thighs
    1 Cup wilted Spinach
    1/4 Cup Mixed Nuts

    Meal 5:
    4oz Chicken Livers or 4oz Beef
    1/3 Cup Mushrooms
    Fresh Garlic

    *Everything is generously cooked with Olive Oil or Coconut Oil.
    *On my reloading days I eat White Rice (1/3 Cup dry measured) or Oats (3/4 Cup dry measured) around training.
    Last edited by Elf; 04-06-2017 at 03:12 PM.

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