Freebird's Lean Bulk

[Bob45]

Cool! Thanks Mike!

What's in the pict is what I call a cage. As opposed to the racks which only have the lower side rails plus the front tall frame for pins. Either will work. We have 1 cage and 3 racks.

Are you sure you don't have just one rack?

[freebirdmac]

Hey just have to pop in and say that Pam is fucking hilarious on the phone, she kept making me laugh!

Also I love simply love the determination in this young ladies voice, real fucking deal here!!

Big Ups Pam!

Thanks John! It was you who had me laughing. The frog feet visual was too much! My daughter looked at me like I was nuts.

50 year old women like being called young lady

Are you sure you don't have just one rack?

Har har

[freebirdmac]

Back/traps

Back:

Bent over rows
65x10
85x10
95x10
105x8
115x6
(All the way into the belly button. Felt good )

Pullups
bx10
bwx8x2
(tough tonight)

Seated close grip rows
80x10
85x8
90x6
(these went really well too. felt strong)

Good mornings
65x10
85x10
95x8
105x6
(still not ready to go up)

Traps:

Db shrugs
35x10x3
(haven't done these in months. started lighter)

Upright rows
35# plate x10x3

Overall a pretty good workout. Back is done.

[Bob45]

Those are some good bentover rows. Everything else too.

[Conrad]

Yes, those are some nice numbers. Looks like a nice solid workout.

[tifflex]

Back/traps

Back:

Bent over rows
65x10
85x10
95x10
105x8
115x6
(All the way into the belly button. Felt good )

Pullups
bx10
bwx8x2
(tough tonight)

Seated close grip rows
80x10
85x8
90x6
(these went really well too. felt strong)

Good mornings
65x10
85x10
95x8
105x6
(still not ready to go up)

Traps:

Db shrugs
35x10x3
(haven't done these in months. started lighter)

Upright rows
35# plate x10x3

Overall a pretty good workout. Back is done.

Amazing work Pam! Your bb rows and good mornings are very strong.

Do you mind sharing your current macros?

Have a great day!

[Mac]

That's a great workout you did with some solid weight.

Are you officially a student of bodyhard now?

[kimm4]

Back/traps

Back:

Bent over rows
65x10
85x10
95x10
105x8
115x6
(All the way into the belly button. Felt good )

Pullups
bx10
bwx8x2
(tough tonight)

Seated close grip rows
80x10
85x8
90x6
(these went really well too. felt strong)

Good mornings
65x10
85x10
95x8
105x6
(still not ready to go up)

Traps:

Db shrugs
35x10x3
(haven't done these in months. started lighter)

Upright rows
35# plate x10x3

Overall a pretty good workout. Back is done.

Lot of work in here, looking solid Pam!

[freebirdmac]

Amazing work Pam! Your bb rows and good mornings are very strong.

Do you mind sharing your current macros?

Have a great day!

I strive for close to 1900 cals (maintenance is around 1750 or so). Macros end up around 35/35/30. I was higher in protein initially. Then I saw the effect on my blood work so I dropped it back down. I'll still stay in the 140-160g range. Which shouldn't be too bad for weighing 112#.

That's a great workout you did with some solid weight.

Are you officially a student of bodyhard now?

Yep. He's working on my routine this week. I should get started on it on Monday.

Lot of work in here, looking solid Pam!

Thanks Kim!

[freebirdmac]

I love living on the coast...

Fresh tuna, sliced right off the fish. Probably caught yesterday, never frozen, no crap added to it. Was $9.99/lb. Gets cheaper in the summer.

[joedemarco]

I love living on the coast...

Fresh tuna, sliced right off the fish. Probably caught yesterday, never frozen, no crap added to it. Was $9.99/lb. Gets cheaper in the summer.

Agreed! Nothing better then living along the coast for fresh seafood!

[freebirdmac]

Shoulders, hams, glutes

Shoulders:

Seated press (Matrix)
45x12
65x10
75x10
85x8
95x5

BB front raise
30x10
30x8x2

Rear flye mach
50x10
55x8
60x6

Side cable raises
15x10
15x8x2

Hams/glutes

Box squats
65x10
85x10
95x10
105x8
115x2

RDL
115x12
135x10
145x8
155x6

Seated curls
65x10
80x10x2

Abductor/adductor
145x12x3/65x12x3

Cable kickbacks
50x10
55x8
60x6

I am pooped and everything is sore. Except arms. That's tomorrow

[blu2xtreme]

How are yo uliking the box squats?

Love the tuna - we have crap sea food out here , so I almost always use frozen

[freebirdmac]

How are yo uliking the box squats?

Love the tuna - we have crap sea food out here , so I almost always use frozen

I'm liking them. I'll like them more when the numbers go up and start challenging my quads.

[gman]

Get your arms sore too...we want every muscle equally sore so we don't notice how sore we are.

My hams are killing me from monday still