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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on October 20, 2018, 08:50:12 PM »
C3W2D4
BW: 170.8

Zpress:
130 x 3
130 x 3
130 x 3

100 x 8
100 x 8
100 x 8
100 x 8

Low narrow cable rows:
8 sets of 8-10

Seated calf:
4 sets

Donkey calf:
5 sets

Curls:
5 sets

Dun

Notes: quick one after work, supersetted everything. Still hate zpress but it hits dem shoulders
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Journals / Re: Reduni's Log.
« Last post by reduni on October 20, 2018, 07:04:14 PM »
Great first session Rich! Ha, I hate block/rack pulls too. I get the same feeling, like I’m pulling from a dangerous and very awkward spot.
You have been training a long time, RPE will come quick. The tempos are 10’s on this program? I think anyway, ya they suck but remember they are just a squat accessory, start light and stay beltless and they will be fine.

Thanks Shawn. Tempo's are 8's. I'm not sure where my rpe is on that but it wasn't too bad.


Been busy so I haven't logged in a bit but still got in the gym. Also started an instagram account. Still trying to figure that shit out which could take a while so bear with me. I still haven't figured out you tube.

Anyways here's the rest of week 1 for the bridge.

wed 17 sept

week 1 day 2

warm ups

2ct paused squats beltless

225 x 4 @7
235 x 4 @8
250 x 4 @9

seated OHP full stop

135 x 5 @6
140 x 5 @7
145 x 5 @8.5

BB row

185 x 8@6
205 x 8@7
225 x 8@8 x 2

Paused squats felt great. Over reached on ohp a bit but I haven't done dead stop before.


19 oct

week 1 day 3

warm ups

deadlift with belt

395 x 5@6
410 x 5@7
425 x 5@8


1 ct paused bench

215 x 5@6
230 x 5@7
245 x 5@9

3 0 3 tempo squat

135 x 8@6
145 x 8@7
155 x 8@8

had to catch my last rep of bench so I upped the rpe. Tempo wasn't as bad as I thought although I don't really know what a true rpe for that would be. I'm going to up the weights for that next time around.

20 oct

GPP

pull/chin ups sets of 5 for 7 min

got 10 sets for 50 total reps

ab roll for 10 reps alternated with 30 second planks for 7 mins

got 5 sets of each for 50 reps of ab rolls and 5 sets planks

25 min treadmill at rpe 6ish

that's it. A good start to the program. On to week 2
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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by reduni on October 20, 2018, 06:48:35 PM »
nice session Shawn. Moving some good weights on both bb and db bench. The leg work should keep you primed when you can squat and dl again. How's the hip feeling lately?
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Journals / Re: Perseverance, Inc.
« Last post by FLEX on October 20, 2018, 04:12:21 PM »
Been a rough week for pressing due to shoulder and elbow pain but I did OK today.  Not great...just OK.

Bench Day

135 x 6
185 x 3
205 x 3
225 x 3
245 x 3
255 x 3
265 x 3
275 x 2,2,2
285 x 1
295 x 1,1,1

Slingshot

315 x 3
335 x 3
355 x 1
365 x 1
295 x 7  :)

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Journals / Re: Bando's Log - Anabolic Dreams and PR Screams
« Last post by Bando on October 20, 2018, 01:15:03 PM »
Trap day

3 sets each

DB Shrugs
Trap Bar Shrugs
Facepulls
1 arm military DB rows
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Journals / Re: Bando's Log - Anabolic Dreams and PR Screams
« Last post by Bando on October 19, 2018, 05:28:07 PM »
Arms 15 sets biceps as 15 triceps, 8 forearms
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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on October 19, 2018, 04:03:33 PM »
Phone being a litte weird but got the text. Look good. Almost time to ramp that 245 up brah.
No worries, ya things should go good the next few weeks as I kick up to a calorie surplus. Was just saving that card until I felt I needed it, which I feel is now. One more week at these weights and want to make them my bitch next week.
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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by John on October 19, 2018, 03:50:49 PM »
Phone being a litte weird but got the text. Look good. Almost time to ramp that 245 up brah.
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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on October 19, 2018, 02:22:21 PM »
C3W2D3
BW: 170.4

Bench:
245 x 3
245 x 3
245 x 3

Flat DB press:
90 x 10
90 x 10
90 x 10

Dips SS push-ups:
4 sets

Goblets squats:
65 x 10
75 x 10
85 x 10
90 x 10
95 x 10

DB split squats:
3 x 10 each leg

Sissy squats:
1 set x 14

Pull-ups:
4 sets

Dun

Notes: good session
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Journals / Re: BigDaddy - Faster, Stronger!
« Last post by BigDaddy on October 19, 2018, 09:35:50 AM »

10/19/2018 Day 1 of my 3 day split

Got to the gym at 5:00 am. 

* Stretch

* Warm-Up
         34 minutes Running on the track and Hitting the heavy bag.  3 laps running, 90 seconds on the bag, repeat.

* Wide Grip Assisted Pullups
          12, 12, 10, 10, 8, 8, 8, 8, 8, 8, 8
          Man, I can feel these in my lats so much more than cable pulldowns.

* Overhead Dumbbell Triceps Extensions
          15 @ 40 lbs.
          12 @ 50 lbs.
          10 @ 60 lbs.
          8 @ 65 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs.
          8 @ 70 lbs.
          8 @ 50 lbs.

* Flite Power Squat Machine
          15 @ 180 lbs.
          12 @ 360 lbs.
          10 @ 450 lbs.
          10 @ 540 lbs.
          8 @ 630 lbs.
          8 @ 720 lbs.
          6 @ 810 lbs.
          4 @ 900 lbs.
          6 @ 720 lbs.
          8 @ 540 lbs.
          8 @ 360 lbs.

 * Hammer Strength ISO Row, One arm at a time
          15 @ 115 lbs.
          12 @ 160 lbs.
          10 @ 205 lbs.
          8 @ 250 lbs.
          6 @ 275 lbs.
          6 @ 300 lbs.
          6 @ 255 lbs.
          8 @ 210 lbs.
          8 @ 165 lbs.

* Narrow Grip Bench Press
         15 @ 95 lbs.
         12 @ 115 lbs.
         10 @ 135 lbs.
         10 @ 155 lbs.
         8 @ 165 lbs.
         6 @ 175 lbs.
         6 @ 185 lbs.
         8 @ 155 lbs.
         8 @ 125 lbs.

* Paused Decline Crunches
         10, 10, 10, 10, 10, 10
   
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled: 2 hours and 20 minutes.
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