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Journals / Re: BigDaddy - Faster, Stronger!
« Last post by BigDaddy on Today at 09:18:31 AM »
12/14/2018– Day 2 of my 3 day split

Got to the gym at 5:05 am.

* Stretch

* Warmup
         42 minutes Running on the track and Hitting the heavy bag.  3 laps running, 2 minutes on the bag, repeat.

 * Smith Machine Overhead Press, PWO
          15 @ 90 lbs.
          12 @ 100 lbs.
          10 @ 110 lbs.
          10 @ 120 lbs.
          10 @ 130 lbs.
          8 @ 140 lbs.
          10 @ 130 lbs.
          10 @ 110 lbs.
          12 @ 90 lbs.

 * Barbell Squats
          15 @ bar.
          12 @ 95 lbs.
          10 @ 135 lbs.
          10 @ 165 lbs.
          10 @ 185 lbs.
          10 @ 205 lbs.
          10 @ 225 lbs.
          8 @ 245 lbs.
          10 @ 215 lbs.
          10 @ 185 lbs.
          12 @ 135 lbs.

* Machine Rear Delt Flys
          15 @ 70 lbs.
          12 @ 90 lbs.
          10 @ 110 lbs.
          10 @ 120 lbs.
          8 @ 130 lbs.
          10 @ 120 lbs.
          10 @ 120 lbs.
          10 @ 110 lbs.
          12 @ 90 lbs.

* Seated Dumbbell Press
          15 @ 30 lbs.
          12 @ 35 lbs.
          10 @ 40 lbs.
          10 @ 45 lbs.
          8 @ 50 lbs.
          10 @ 40 lbs.
          12 @ 30 lbs.

* Barbell Shoulder Shrugs
          15 @ 135 lbs.
          12 @ 225 lbs.
          10 @ 315 lbs.
          10 @ 365 lbs.
          10 @ 365 lbs.
          10 @ 315 lbs.
          12 @ 225 lbs.

* Decline Crunches
         25, 25, 25, 25, 25

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

* Stretch

Workout Totaled 2 hour and 23 minutes.
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Journals / Re: Bando's Log - Anabolic Dreams and PR Screams
« Last post by Bando on December 13, 2018, 09:02:07 PM »
Shoulders

5 sets DB Press

3 sets heavy reverse flyes

6 sets Trap Bar shrugs

3 sets side raises

3 sets bang bangs

Still easing back in, everything feels great minus some nasty back cramps last night
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Journals / Re: Greg's Lifting Journal
« Last post by ptreyesgreg on December 13, 2018, 12:48:28 PM »
6:27pm - Untamed Strength

Last night I completed 531 Concurrent/BBM Strength Training (C34_1C) as follows:

(Max Effort Bench)
Bench Press  5-45, 3-135, 3-155, 2-185, 1-225, 3-265, 3-255, 3-250

CGBP  3x8 @ 185

Superset:
Chins  3x6
Shrugs  3x8 @ 225

Superset:
DB Hammer Curls  3x12 @ 20
DB BOLR  3x10 @ 10

Bodyweight: 211.0 Pounds (Down 11.2 pounds from 222.2 on 7/9)

Workout Duration: 0:47:42.76 h:mm:ss.ms (with 1:00 rest between sets)

Good workout at Untamed Strength last night.  My left shoulder has been really bugging me lately, to the point where it is super painful at night and very tough to sleep.  I think the OHP originally injured it and now Deadlifts are aggravating it.  I'm able to bench OK with it although I seem to lose some of my top-end strength.  Thus, even though the program called for sets of 5 for my top 3 sets I did sets of 3 to keep from causing more problems for the shoulder.

I really notice it on accessories such as Incline DB BP, triceps extensions, etc. so I'm taking it easy on those.
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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on December 13, 2018, 11:56:00 AM »
Morning weight: 172

Deads:
135 8 x 1
185 x 1
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5 vid

Comp Bench:
135 x 4
185 x 4
225 x 4
240 x 4 @9 vid

3ct pause bench:
205 x 5
215 x 5 @9

Pullups: 5 sets

Donkey calf: 5 sets

Seated calf SS standing: 3 sets

Conc curls: 4 sets
https://instagram.com/p/BrVyMT1HVs8/
Dun:

Notes: deads felt excellent, this is the best day for hip pain I have had for as long as I can remember!
Switched my bench programming to RTS style, shoulder felt better today but didn’t push too hard.
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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on December 13, 2018, 11:51:51 AM »
Way to push through Shawn. How are you doing sissy squats at the home gym?
Just between my rack, holding onto the uprights low down and getting on my toes leaning way back
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Journals / Re: BigDaddy - Faster, Stronger!
« Last post by BigDaddy on December 13, 2018, 08:52:45 AM »

12/12/2018 – Day 1 of my 3 day split

Got to the gym at 5:10 am. 

 * Stretch

* Warm-Up
         42 minutes running on the track and hitting the heavy back.
 
* Reverse Wide Grip Cable Lat Pulldowns
          15 @ 70 lbs.
          12 @ 90 lbs.
          10 @ 110 lbs.
          10 @ 130 lbs.
          8 @ 150 lbs.
          10 @ 130 lbs.
          10 @ 130 lbs.
          10 @ 110 lbs.
          10 @ 110 lbs.
          12 @ 90 lbs.

* Overhead Triceps Extensions
          15 @ 40 lbs.
          12 @ 50 lbs.
          10 @ 60 lbs.
          10 @ 70 lbs.
          8 @ 80 lbs.
          10 @ 70 lbs.
          10 @ 70 lbs.
          10 @ 60 lbs.
          12 @ 50 lbs.

* Flite Power Squat Machine
          15 @ 180 lbs.
          12 @ 270 lbs.
          10 @ 360 lbs.
          10 @ 450 lbs.
          10 @ 540 lbs.
          10 @ 630 lbs.
          8 @ 720 lbs.
          10 @ 540 lbs.
          10 @ 360 lbs.
          12 @ 180 lbs.

 * Hammer Strength ISO Row, One arm at Time
          15 @ 90 lbs.
          12 @ 135 lbs.
          10 @ 180 lbs.
          10 @ 205 lbs.
          8 @ 230 lbs.
          10 @ 205 lbs.
          10 @ 205 lbs.
          10 @ 180 lbs.
          12 @ 135 lbs.

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

* Knee Raises / Good Mornings
         ( 10 / 10 ) * 5

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

* Stretch

Workout Totaled: 2 hours and 14 minutes.

12/13/2018 – Workout with my Son

Got to the gym at 5:10 am.   

* Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Incline Dumbbell Press
          15 @ 45 lbs.
          12 @ 60 lbs.
          10 @ 70 lbs.
          8 @ 75 lbs., 6 @ 65 lbs., 6 @ 55 lbs., 8 @ 45 lbs.

* Seated Wide Grip Cable Rows
          15 @ 150 lbs.
          12 @ 190 lbs.
          10 @ 210 lbs.
          8 @ 230 lbs., 6 @ 190 lbs., 6 @ 170 lbs., 8 @ 150 lbs.

* Seated Leg Press Machine / Standing Calf Raises
          15 @ 150 lbs. / 15 @ 120 lbs.
          15 @ 187.5 lbs. / 15 @ 160 lbs.
          15 @ 225 lbs. / 15 @ 160 lbs.
          10 @ 262.5 lbs., 8 @ 225 lbs., 8 @ 200 lbs., 8 @ 175 lbs.

 * Overhead Barbell Press
          15 @ 75 lbs.
          12 @ 95 lbs.
          8 @ 115 lbs.
          6 @ 125 lbs., 6 @ 105 lbs., 6 @ 85 lbs., 6 @ 75 lbs.

* Decline Crunches
         25, 25, 25, 25, 25

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

* Stretch

Workout totaled 1 hour and 18 minutes.

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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by Andrew on December 12, 2018, 10:35:16 PM »
Way to push through Shawn. How are you doing sissy squats at the home gym?
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Journals / Re: Bando's Log - Anabolic Dreams and PR Screams
« Last post by Bando on December 12, 2018, 06:50:10 PM »
1/2 hr cardio, abs, stretching

Legs sore AF from yesterday
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Journals / Re: Perseverance, Inc.
« Last post by FLEX on December 12, 2018, 01:42:26 PM »

Bench yesterday was shit.  Not even posting (again).

Deads today were OK but I got to the gym late and ran out of time.

the d34dZ


Chalk Only

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

Belted

545 x 1


vids on my Instagram:  https://www.instagram.com/flexjs/
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Journals / Re: Andrew's Big 3 Journal
« Last post by Andrew on December 12, 2018, 02:54:09 AM »
W2, D2
12-11-18

Deadlift (conv) with Belt
385 x 6 / 6 @ 7
410 x 6 / 6 @ 7.5
440 x 6 / 6 @ 8.5
410 x 6 / 6 @ 8
back of left knee is a bit sore but was able to get through all the sets ok. Rated top set at RPE8.5 but vid looks more like a 7.

Close Grip Bench Press
175 x 3 / 3
175 x 3 / 3
175 x 3 / 3 @ 6
190 x 3 / 3
190 x 3 / 3
190 x 3 / 3 @ 7
210 x 3 / 3
210 x 3 / 3
210 x 3 / 3 @ 9
195 x 3 / 3
195 x 3 / 3
195 x 3 / 3 @ 8
cluster sets

Safety Bar Reverse Lunges
45 x 8 / 8
45 x 8 / 8
95 x 8 / 8
95 x 8 / 8
105 x 8 / 8
105 x 8 / 8 @ 8
used a barbell i the rack for stability
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