Author Topic: Rebuilding one day at a time  (Read 136765 times)

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2160 on: November 24, 2017, 11:05:11 AM »
Happy Thanksgiving Eric!

Looks like PHAT is treating you well man!

Thanks Gents!
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2161 on: November 24, 2017, 11:09:52 AM »
Fri Nov 24, 2017

PHAT

LB Hyper

Had to make some adjustments since I was at the commercial gym.

Leg press - angled
360x7x3

Leg press - horizontal cable system
100x20
160x20
220x15
280x3x12

Kickback machine
115x3x10

Smith machine RDL
50lbsx10
70lbsx10
90lbsx10

Leg extensions
85x15
100x2x18
100x16

Seated leg curl
50x15
70x2x15

Leg press
130x20
160x18
160x16

And...done!
Chest and arms hyper tomorrow.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2162 on: November 25, 2017, 09:18:46 AM »
Sat Nov 25, 2017

PHAT

Chest and Arms HT


DB Press
60x6x3
40x2x15

Incline DB press
45x3x12

Smith incline press
45lb plates x3x10

Pec deck
100x18
100x12

Cambered curl bar
60x3x10

Standing DB concentration curls
25x2x10

Preacher curl machine
50x2x17

OTH rope tri press
50x3x10

Cambered bar pressdown
50x12
57.5x12
65x12

V-bar pressdowns
65x2x15

Cable single arm tri pulldown
15x3x12

In and out...dun  :)
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online reduni

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Re: Rebuilding one day at a time
« Reply #2163 on: November 25, 2017, 03:26:27 PM »
Packing tons of work into a short amount of time Eric. Results will be plentiful.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2164 on: November 25, 2017, 03:30:02 PM »
Packing tons of work into a short amount of time Eric. Results will be plentiful.

I'm hoping Rich. Would be nice to add some lbm and be leaner at a high BW this spring.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2165 on: November 27, 2017, 02:14:03 PM »
Monday Nov 27, 2017

PHAT

UB Power

BBBP
WU
235x3x5 <- all paused

Pullups
BW+10x8,7

Machine row
160x2x10

Dips
BW+25x10,8

SS Pendlay rows
195x3x5

DB shoulder press
45x3x10

SS BB curls/Seated single DB BTN tri extension
65x3x10/60x3x10

Sweating like crazy today. I'll have to bump some weights again next week for this day.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline BLK00TJ

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Re: Rebuilding one day at a time
« Reply #2166 on: November 27, 2017, 06:55:16 PM »

Online reduni

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Re: Rebuilding one day at a time
« Reply #2167 on: November 27, 2017, 08:19:43 PM »
Bumping weights...great progress Eric. 
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online ShawnJ

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Re: Rebuilding one day at a time
« Reply #2168 on: November 27, 2017, 10:51:45 PM »
Looking real good in here Eric! Weights are going up and the volume remains massive!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Offline Get-n-fit

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Re: Rebuilding one day at a time
« Reply #2169 on: November 28, 2017, 10:21:18 AM »
great upper day!
IG: Tourostrengthtraining
Lift light, until you can lift right
Fortis Fortuna Adiuvat

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2170 on: November 28, 2017, 02:18:43 PM »
BBBP
WU
235x3x5 <- all paused
:rockon:

Bumping weights...great progress Eric. 

Looking real good in here Eric! Weights are going up and the volume remains massive!

great upper day!

Thanks Gents. Extra food is helping a lot with the weights and recovery...pant size, not so much!  ;D
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2171 on: November 28, 2017, 02:21:44 PM »
Tues Nov 28, 2017

PHAT

LB Power

Squats
WU
245x3x5 <-will up weight next week to 255.

DL - cardio DL that is  ;)  90 second rest break between sets
225x2x10
225x8

Leg Extentions
120x2x12

Leg curls - single leg
10x10
20x10
25x10

Calf presses
360x3x10
270x2x15

Upped some weights and/or reps. Making some decent upward movement.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online reduni

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Re: Rebuilding one day at a time
« Reply #2172 on: November 28, 2017, 08:33:56 PM »
DL cardio is awesome. Gotta love it. Moving some pretty good weight Eric.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2173 on: November 30, 2017, 02:11:27 PM »
DL cardio is awesome. Gotta love it. Moving some pretty good weight Eric.

Thanks Rich. Seem to be able to add a bit each week, so I'm fairly happy about that.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline piperdown

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Re: Rebuilding one day at a time
« Reply #2174 on: November 30, 2017, 02:14:59 PM »
Thurs Nov 30, 2017

PHAT
Back and Shoulder HT

BB BOR
165x6x3 <-45 sec rest between each speed set

Seated machine rows - 1 min rest between sets
140x6x12

DB rows
55x15
55x12

Close grip lat pulldowns
80x20
80x18

DB shoulder press
40x3x12

DB upright rows
30x2x12

DB side lateral raise
20x12
20x15
20x12

Still feeling pretty good on this program.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr