Lastson's quest to become Superman...

[lastson]

I lay on the bench (not across it) and really stretch at the bottom. Only come up to parallel with your head not above it. This will keep constant tension on the LATS, trust me!

I got it now... Basically the movement is from full stretch to parallel to your head and not above.. yes I can see how that would really hit the lats...

Thanks BM

last

[s2h]

You wont be calling me a nice guy about 2 weeks into this training plan...lol...it cant be all fun....well kinda....last is gonna put on some mass...poetry in motion...

[lastson]

You wont be calling me a nice guy about 2 weeks into this training plan...lol...it cant be all fun....well kinda....last is gonna put on some mass...poetry in motion...

I'm sure I will, it might just have a few other choice words along with it..lol

All I know is that I'm excited to be working with you and getting my training on track.


last

[data4]

Pretty cool stuff with the back training fellas

[Hoss06]

BOOM! Do work!

[lastson]

My rear delts are still feeling the dead lifts from yesterday, but with me shuffling the workouts around they didn’t get a break.
Delts & Biceps
5/3/1 Seated Military
60 x 5
75 x 5
90 x 3
110 x 5
125 x 3
140 x 4
Cable upright row
50 x 12
60 x 10 I really hate these, because my right wrist hurts, so I only do a few
Seated DB Press
55 x 12
55 x 8
50 x 9
50 x 8 – DS 40 x 4
6 Ways
7.5 x 10
7.5 x 7
5 x 10
Hammer curls
20 x 20
30 x 15
Bar curls
65 x 10
65 x 10
65 x 7
65 x 6 – DS 45 x 5
Preacher curls ( I used a 45 and then 5lb plates, and if I couldn’t get 10 reps would strip a 5 until 10, only resting 10 seconds between sets ) Not sure why, but this is how it went
60 x 12
60 x 6 – 55 x 4
55 x 7 – 50 x 3
50 x 5 – 45 x 7

A pretty good workout, the first time I’ve worked out at night in a long time, kept moving between sets. Stopped using the egg timer per S2Hs recommendation and it went pretty well.
No cardio tonight other than a mile walk with the family after lunch, but I’ll make that up tomorrow in the am.
Hope everyone has a good weekend. Sunday is my first S2H leg training session and reefed day, so needless to say I’m pretty excited..

[lastson]

Pretty cool stuff with the back training fellas

Yep, that is the biggest reason I started a journal, I knew that I'd get some great tips from everyone.. And so far the support has been unmatched... Thank you everyone..

And Thanks for stopping back Data, I'm going to watch some of you leg training on Sunday before doing mine.. Great motivation..

BOOM! Do work!

Always count on Hoss to motivate... thank you sir

[Hoss06]

Heck ya man! Btw is that 55lb per side on the preacher curl? Good work man! I too use hammer curls.

Last = GYMAHOLIC

[s2h]

I'm sure I will, it might just have a few other choice words along with it..lol

All I know is that I'm excited to be working with you and getting my training on track.


last

it will be a fun and rewarding exp....thats what i strive for...

[lastson]

Heck ya man! Btw is that 55lb per side on the preacher curl? Good work man! I too use hammer curls.

Last = GYMAHOLIC

Don't I wish... Nope total, I was able to do 80 for 10 to 12 good reps, but since my elbow issue, it just hurts too bad..

I know the weight I post is pretty weak, but I have no reason to try and impress you guys and want to make sure I document the progress correctly


last

[Dre23]

Morning Last!

On my bike doing cardio and just checking in brother! Nice training sessions the other day, but I'm really looking forward to when you start implementing the s2h protocol!

[lastson]

Morning weight 168.2

Hanging leg raise
4 x 20
Crunch
4 x 30

And just finishing 50 min LISS, fasted Ofcourse...

Looking forward to refeed tomorrow, being off keto for a week sure has made me hungry this week..lol

Have a good weekend everyone

last

[Hoss06]

Don't I wish... Nope total, I was able to do 80 for 10 to 12 good reps, but since my elbow issue, it just hurts too bad..

I know the weight I post is pretty weak, but I have no reason to try and impress you guys and want to make sure I document the progress correctly


last

I was gonna say man you're doing as much as I go up to either way man, it's not too much about what u can do-it's BB not powerlifting. The important thing is, is you're leaving the ego at the door and I have FULL respect for that my man. Keep doin you brotha.

[Hoss06]

Morning weight 168.2

Hanging leg raise
4 x 20
Crunch
4 x 30

And just finishing 50 min LISS, fasted Ofcourse...

Looking forward to refeed tomorrow, being off keto for a week sure has made me hungry this week..lol

Have a good weekend everyone

last

Idk much about keto, but are you supposed to take breaks from it here and there? What's on men for refeed? My cheat last night was a bison cheeseburger with sweet potato fries followed up by sweet potato protein pancakes with protein sludge (pathetic I know, it's just what I do)

[lastson]

I was gonna say man you're doing asian

Doing Asian ? My wife's slovak..lol

Yea, I see no reason to inflate my weights or use something I cant get good form/feel on.. it is what it is and ill get up to the rest of you guys eventually...

Last


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