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Journals / Re: Bando's Log - Anabolic Dreams and PR Screams
« Last post by Bando on Today at 10:07:41 AM »

May try some bar only squats tomorrow.

Nope, knee killing me, made appt. for orthapedics dr.

45 minutes abs & core work + stretching.
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Journals / Re: Perseverance, Inc.
« Last post by FLEX on Today at 08:59:39 AM »

Seated Shoulder Press Machine

used for warmups

Seated Barbell  Shoulder Press - BTN Full ROM

95 x 12
115 x 10
135 x 8
155 x 6
165 x 5
175 x 4
185 x 3
195 x 3
205 x 1,1
165 x 6



Standing Calf Machine Shrugs

whole stack (187.5 kg) for 4 sets of 12 reps
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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on January 16, 2019, 11:05:36 PM »
The Bridge: W3D3:
BW: 170

Deads:
135 8 x 1
135 x 5
225 x 5
315 x 5
365 x 5
365 x 5
365 x 5 vid

Comp bench:
225 x 5 @7
235 x 5 @8
235 x 4 @10
225 x 4 @10 fuk just gassed out

303 tempos:
Bar 8 x 2
135 x 8
165 x 8
195 x 8
195 x 8 vid
http://instagram.com/p/BsuHQc0nLcx/
Notes: late one after a busy 12 hours at work. Deads went good, I keep bumping the weight but it hasnít been feeling any heavier
Bench started off strong then I just died, probably diet and stress as of lately
Tempos were fine, bumped another 10lbs working on technique

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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on January 16, 2019, 11:00:20 PM »
Bridge W2D3:
BW: 172.4

Deads:
135 1 x 8
135 x 5
225 x 5
315 x 5
345 x 5
345 x 5
345 x 5 vid

Comp. bench:
225 x 5
225 x 5
225 x 5
225 x 5 @9

303 tempos:
Bar 8 x 2
135 x 8
160 x 8
185 x 8
185 x 8 vid
http://instagram.com/p/BsT9HoondhC/

Dun

Notes: really felt terrible today, we just closed a house deal today at 2pm and it was down to the last hour if we sold our house and got the other. Stress has been through the roof!! Good news is our house is sold, we got the house we have been working our asses off for!!


 What area are you moving into?

 635 Lanark CRES is a house that caught my eye. Needs some updating, but man....that garage though!

Hey buddy! We currently live off 25th side road on Lloyd St. Not sure if know where the Tree Nursery is but very close to there.
The house we bought is on King George Avenue, right by Whitewater Golf course. Itís a nice house and much newer, but I am giving up my 2 acres which will be an adjustment


Congratulations!!! Nice area to move to!
thanks buddy! We are excited!
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Journals / Re: Merkley's guide to pretend lifting
« Last post by Bando on January 16, 2019, 09:41:50 AM »
Originally I got the Charge HR, it's flimsy junk compared to what they make now. When that finally died I gotta cheapo tracker off Amazon that didn't work because the interface software was so poorly written. I just got a refurbished Charge HR off of eBay for $30 but I'm thinking the battery life may be chitty.
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Journals / Re: Perseverance, Inc.
« Last post by FLEX on January 16, 2019, 09:23:40 AM »
Shitty deadlift day. 

the d34dZ


Chalk Only

225 x 3,3
275 x 3,3
315 x 3
365 x 3
405 x 1,3
455 x 1,1
475 x 1,1
495 x 1,1
515 x 1

Belted

545 x 1,1,1
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Journals / Re: Merkley's guide to pretend lifting
« Last post by Merkley on January 16, 2019, 09:12:34 AM »
Nice! I've begun tracking and just started up with the fitbit as well, will rely on the fitbit to set my calorie target.

I've been wanting to get a fitbit for some time but I have yet to pull the trigger. What are you personal experiences with it so far? Also which one did you get?
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Journals / Re: Merkley's guide to pretend lifting
« Last post by Bando on January 16, 2019, 09:03:36 AM »
Nice! I've begun tracking and just started up with the fitbit as well, will rely on the fitbit to set my calorie target.
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Journals / Re: BigDaddy - Faster, Stronger!
« Last post by BigDaddy on January 16, 2019, 08:36:20 AM »
1/16/2019 Ė Day 2 of my 2 day split

Got to the gym at 5:00 am. 

 * Stretch

* Warm-Up
         28 minutes Running on the track and Hitting the heavy bag.  3 laps running, 2 minutes on the bag, repeat.
 
* Reverse Wide Grip Lat Pulldowns
          15 @ 90 lbs.
          12 @ 110 lbs.
          10 @ 130 lbs.
          8 @ 150 lbs.
          5 @ 170 lbs.
          4 @ 170 lbs.
          6 @ 150 lbs.
          8 @ 130 lbs.
          10 @ 110 lbs.

* Narrow Grip EZ-Bar Barbell Curls / Straight Arm Lat Pulldowns
          15 @ 50 lbs. / 15 @ 35 lbs.
          12 @ 60 lbs. / 12 @ 45 lbs.
          10 @ 70 lbs. / 10 @ 55 lbs.
          8 @ 80 lbs. / 8 @ 65 lbs.
          6 @ 90 lbs. / 8 @ 75 lbs.
          6 @ 80 lbs. / 8 @ 75 lbs.
          8 @ 70 lbs. / 8 @ 65 lbs.
          8 @ 60 lbs. / 8 @ 55 lbs.

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

 * T-Bar Rows / V-Bar Face Pulls
          10 @ 90 lbs. / 10 @ 45 lbs.
          8 @ 115 lbs. / 10 @ 55 lbs.
          8 @ 140 lbs. / 8 @ 65 lbs.
          6 @ 165 lbs. / 8 @ 65 lbs.
          8 @ 140 lbs. / 8 @ 65 lbs.
          8 @ 115 lbs. / 10 @ 55 lbs.

* Decline Crunches
          10 @ 35 lbs.
          10 @ 35 lbs.
          10 @ 35 lbs.
          10 @ 35 lbs.
          10 @ 35 lbs.
          10 @ 35 lbs.

* Cardio
         17 minutes on the Step Mill.
 
* Foam Rolling
         Hamstrings, Glutes, Calves, Lower Back, Upper Back, Quads.

* Stretch

Workout Totaled: 2 hours and 5 minutes.

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