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Journals / Re: BigDaddy - Faster, Stronger!
« Last post by BigDaddy on Today at 11:53:24 AM »
6/17/2018 Workout with my Son

Got to the gym at 6:30 am.   

 * Stretch

* Warmup
          20 minutes on the Arc Trainer.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 165 lbs.
          8 @ 190 lbs.
          6 @ 210 lbs., 6 @ 185 lbs., 6 @ 165 lbs., 6 @ 145 lbs.

* Prone Grip Lat Pulldowns
          12 @ 117.5 lbs.
          10 @ 157.5 lbs.
          8 @ 185 lbs.
          6 @ 210 lbs., 6 @ 177.5 lbs., 6 @ 145 lbs., 6 @ 125 lbs.

 * Quad Extensions / Hamstring Curls, both single leg
          15 @ 40 lbs. / 15 @ 35 lbs.
          15 @ 60 lbs. / 15 @ 45 lbs.
          15 @ 70 lbs. / 12 @ 55 lbs.
          15 @ 80 lbs. / 12 @ 60 lbs.
          15 @ 65 lbs. / 12 @ 55 lbs.

* Seated Dumbbell Overhead Press / Decline Crunches to OHP / Russian Twists
          12 @ 35 lbs. / 8 + 10 lbs. / 8 + 10 lbs.
          10 @ 45 lbs. / 8 + 10 lbs./ 8 + 10 lbs.
          8 @ 55 lbs. / 8 + 10 lbs./ 8 + 10 lbs.
          6 @ 60 lbs., 6 @ 50 lbs., 6 @ 40 lbs., 6 @ 30 lbs. / (8 + 10 lbs. / 8 + 10 lbs.) * 4

* Barbell Bicep Curls / Overhead Triceps Extensions
         10 @ 50 lbs. / 10 @ 50 lbs.
         8 @ 60 lbs. / 8 @ 60 lbs.
         8 @ 70 lbs. / 8 @ 70 lbs.

* Stretch

Workout totaled 1 hour and 37 minutes.


6/18/2018 Day 3 of my 3 day split

Got to the Gym at 5:10 am.
 
 * Stretch

* Warm-up
         33 minutes Running on the track and Hitting the heavy bag.  2 laps running, 90 seconds on the bag, repeat.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 165 lbs.
          8 @ 185 lbs.
          6 @ 205 lbs.
          4 @ 215 lbs.
          2 @ 225 lbs.
          3 @ 215 lbs.
          4 @ 205 lbs.
          6 @ 185 lbs.
          8 @ 165 lbs.
          10 @ 135 lbs.
 
* Wide Grip Straight Bar Curls
          10 @ 50 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          6 @ 80 lbs.
          4 @ 90 lbs.
          4 @ 90 lbs.
          4 @ 90 lbs.
          6 @ 80 lbs.
          8 @ 60 lbs.

* Hammer Strength Incline Press
          10 @ 110 lbs.
          8 @ 140 lbs.
          8 @ 170 lbs.
          6 @ 190 lbs.
          4 @ 210 lbs.
          3 @ 230 lbs.
          4 @ 210 lbs.
          6 @ 190 lbs.
          8 @ 140 lbs.
          I alternated arms, keeping the non-moving arm pressed out to keep tension on the muscle the whole time.

* Sumo Barbell Deadlifts
          10 @ 135 lbs.
          8 @ 185 lbs.
          8 @ 215 lbs.
          6 @ 235 lbs.
          6 @ 255 lbs.
          6 @ 275 lbs.
          4 @ 295 lbs.
          3 @ 315 lbs.
          4 @ 275 lbs.
          6 @ 235 lbs.
          8 @ 185 lbs.
          10 @ 135 lbs.

* Dumbbell Concentration Curls
          10 @ 30 lbs.
          8 @ 40 lbs.
          8 @ 50 lbs.
          6 @ 55 lbs.
          4 @ 60 lbs.
          8 @ 40 lbs.

* Knee Raises / Good Mornings / Side Bends
         10 / 5 / 5
         10 / 5 / 5
         10 / 5 / 5
         10 / 5 / 5
         10 / 5 / 5

* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

 * Stretch

Workout Totaled 2 hours and 20 minutes.


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Journals / Re: Anthony's Powerlifting Journal
« Last post by ptreyesgreg on June 16, 2018, 08:38:55 PM »
Nice looking deload workout Anthony.  The deadlifts look pretty straight forward but then I saw those reverse hypers and belt squats...damn that's some serious reps there! :D
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Journals / Re: Greg's Lifting Journal
« Last post by ptreyesgreg on June 16, 2018, 08:25:21 PM »
This morning I completed 531 4 Day Full Body (C29_3D) as follows:

SSB Squats  5-95, 5-115, 5-135, 5-165, 5-185, 5-215, 5-185, 5-165

Fat Bar Incline BP 5-90, 5-110, 3-130, 5-165, 3-185, 3-210 (1+)
    FSL Sets: 3x5 @ 165

Tri-set:
KB French Press   3x12 @ 35
Upright Rows  3x6 @ 110
Decline Situps 3x10

Bodyweight: 217.6 Pounds (Down 3.4 pounds from 221.0 on 5/30)

Workout Duration: 49:58.66 mm:ss (with 1:00 rest between sets)

Good workout today.  This was my final workout of the cycle.  I debated which program/template to go with next and went back and forth between 531 (1000% Awesome, Builiding the Monolith, etc.) and Sheiko but decided to stick with a variation on 4 Day Full Body from 531 Forever.  It'll involve some SSL sets, Jokers, variations including SSB Squats, Incline Bench, and a lot of good hard work.  I'll move back to Sheiko closer to my next meet but in the meantime doing lots of sub-max 531-style work will do me good.
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Journals / Re: Anthony's Powerlifting Journal
« Last post by Anthony21 on June 16, 2018, 11:00:21 AM »
Jun 14, 2018 Deadlift Deload
Body weight 178.8

Deadlift
135x5
225x3
250x3 65%
290x3 75%
325x3 85%

Reverse hyper
50x25
50x25
160x25
160x20
160x20
160x20

Belt squat
90x15
90x15
140x20
140x20
140x20

Push up
15
25
25
20
20

Summary: This ends my deload week and Cycle 3 stats up on 6/17.
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Journals / Re: Anthony's Powerlifting Journal
« Last post by Anthony21 on June 16, 2018, 10:56:44 AM »
Jun 13, 2018 Overhead Press Deload
Body weight 178.8

Barbell overhead press
45x10
65x5
90x3 65%
105x3 75%
120x3 85%

Band pull aparts *done in between OHP sets
0x25
0x20
0x25
0x25
0x25

Dips *body weight
12
12
12
14

Dumbbell Row *super set w/dips
85x12
85x12
85x12
85x14

Db spider curl/hammer curl
25x12
25x12
25x12

Barbell shrug
135x15
135x15
135x15
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Journals / Re: Bando's Log - Anabolic Dreams and PR Screams
« Last post by Bando on June 15, 2018, 02:04:37 PM »
Arms

~15 sets bicepts ss 14 sets tricepts

8 sets forearms

going to start supplementing again next week

wish I could leave the beers alone for 6-10 weeks, have some other "supplements" I would like to try
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Journals / Re: BigDaddy - Faster, Stronger!
« Last post by BigDaddy on June 15, 2018, 01:45:08 PM »
06/15/2018 - Run at Work

Ran 4.90 miles in 51:11, 10:27 per mile.  Good run today.   It was threating rain again, and much cooler today, so running seemed like the good option.  I kept it close to work in case it started raining. 

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Journals / Re: Perseverance, Inc.
« Last post by FLEX on June 15, 2018, 11:03:16 AM »
Actually looked again for pics of gym and looks like they have a rack of dumbbells and one bench with a proper bar and some plates (only saw two 45s.  LOL).

So might do a couple quickie bench sessions.  :)
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Journals / Re: Perseverance, Inc.
« Last post by Bando on June 15, 2018, 10:43:37 AM »
Have fun!
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Journals / Re: Perseverance, Inc.
« Last post by FLEX on June 15, 2018, 10:23:26 AM »
Well, fucked up and slept in again this morning (Wednesday too) so no training today.

Off to Punta Cana tomorrow at 6am with my gurl for 9 days of sun & fun.  Next training session will likely be June 27.

We're staying at a 5 star resort that looks beautiful, but the photos of the gym show only treadmills and shit like that so I doubt I will get any weight training in.

Asta la vista, motherfuckers!!!!!
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