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Journals / Re: BigDaddy - Faster, Stronger!
« Last post by BigDaddy on Today at 03:24:35 PM »
10/16/2018 - Run at Work

Ran 4.50 miles in 49:09, 10:55 per mile.   Finally got out for a run during work for the first time in 2 weeks.  It was slow, but at least I got out there and put some miles in. 

I havenít been regular enough with biking or running lately, so Iíve decided Iím just going to stick with the running for now and concentrate on getting back into running shape.  I will do that over the winter so that by next biking season, I should be ready to get back into it.
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Journals / Re: Reduni's Log.
« Last post by reduni on Today at 12:28:07 PM »

bench

260 x 4 (1+)


Pretty sweet way to close out a program.

Thanks Bando. I'll take what I can get.

Strong finish to the cycle Rich. Bridge is a great choice, it will be a solid intro to RPE and itís a solid program all around.

Thanks Shawn. The bridge looks interesting. I'm looking forward to everything except 3 0 3 tempo squats. Those are just sadistic.


Started my new program yesterday and did fairly well gauging rpe. I think I was off a little on my close grip bench but not much. Time will tell as I get a little better at it.


BBM the bridge

day 1 week 1

warm ups

squat w/ belt

255 x 5 @6
270 x 5 @6
280x 5 @8

CGBP

195 x 4@7
215 x 4@8
245 x 4@9

Block pulls from mid shin beltless

365 x 7 @6
385 x 7 @7
405 x 7 @8

Done. Not bad for the first day. I can't say I like block pulls. They just don't feel right, like I can't set properly. I used my versas for them too. 21 reps is a lot for hook grip. On to day 2 tomorrow

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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by reduni on Today at 12:19:41 PM »
Strong work Shawn. Bench is progressing nicely. You'll be back to where you were in no time. Looks like the bacon program is working for you.
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Journals / Re: BigDaddy - Faster, Stronger!
« Last post by BigDaddy on Today at 09:19:18 AM »
10/16/2018 Ė Workout with my Son

Got to the gym at 5:10 am.   

* Stretch

* Warmup
          17 minutes on the Arc Trainer.

* Barbell Bench Press
          12 @ 135 lbs.
          10 @ 165 lbs.
          8 @ 185 lbs.
          6 @ 205 lbs., 6 @ 185 lbs., 6 @ 165 lbs., 6 @ 155 lbs.

* Dual Handle Lat Pulldowns
          12 @ 90 lbs.
          10 @ 110 lbs.
          8 @ 130 lbs.
          6 @ 150 lbs., 6 @ 130 lbs., 6 @ 110 lbs., 6 @ 90 lbs.

* Goblet Squats
          10 @ 40 lbs.
          10 @ 40 lbs.
          10 @ 40 lbs.
          10 @ 40 lbs., 10 @ bodyweight.

* Seated Dumbbell Press / Paused Decline Crunches
          12 @ 35 lbs. / 12
          10 @ 40 lbs. / 12
          10 @ 45 lbs. / 12
          8 @ 50 lbs., 8 @ 40 lbs., 8 @ 35 lbs., 8 @ 30 lbs. / 10, 10, 10, 10, 10

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

* Stretch

Workout totaled 1 hour and 12 minutes.
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Journals / Re: Bando's Log - Anabolic Dreams and PR Screams
« Last post by Bando on October 15, 2018, 06:54:44 PM »
Did the OHP based w/o today, lost my pen so did not log it  ::)
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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on October 15, 2018, 05:42:01 PM »
C3/W2/D2
BW 171

Saturday: quick 3x3 and 4x8 of Zpress and a bunch of pull-ups


Bench:
195 x 3
215 x 3
235 x 3 AMRAP got 8

Paused CGBP:
6 x 205
6 x 205
6 x 205
6 x 205 @8.5

Dips SS incline DB flies:

Front squats:
Bar 2 x 8
95 x 10
135 x 10
155 x 10
Myoreps 135 x 14, 5, 5, 5

Single leg extensions:
4 x 10

Sissy squats: 1 set x 12

Standing calf: 120 reps

Dun:

Notes: good workout after short sleep after nights. 235x8 is progress on bench and had a good leg workout after.

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Journals / Re: Greg's Lifting Journal
« Last post by ptreyesgreg on October 15, 2018, 05:38:23 PM »
This morning I completed Unf*ck Your Program Int. (7A) as follows:

Shoulder Rehab - Red Micro Bands

SSB Squats  5-45, 3-135, 3-185, 2-225, 1-265, 3x3 @ 295 (vid below)

Bench Press  5-45, 3-135, 2-185, 1-225, 1-255, 3x3 @ 270 (vid below)

Superset:
Band Pullaparts  3x10 @ Red Micro Band
DB BOLR  3x10 @ 20

Bodyweight: 215.2 Pounds (Down 7.0 pounds from 222.2 on 7/9)

Workout Duration: 0:47:26.10 h:mm:ss.ms (with 1:00 rest between sets)

Good workout today.  Was feeling strong on both ssb squats and bench.  I'm excited to be entering the final stretch of this program.  In week 11 I'll be testing my 1RM.  I still have a ways to go but the next several weeks will be getting progressively heavier.

https://www.instagram.com/p/Bo9KeyMhW6T
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Journals / Re: BigDaddy - Faster, Stronger!
« Last post by BigDaddy on October 15, 2018, 10:11:02 AM »
10/14/2018 Ė Workout with my Son

Got to the gym at 6:45 am.   

* Stretch

* Warmup
          21 minutes on the Arc Trainer.

* Incline Dumbbell Press
          15 @ 45 lbs.
          10 @ 60 lbs.
          8 @ 70 lbs.
          7 @ 70 lbs., 6 @ 60 lbs., 6 @ 50 lbs., 6 @ 40 lbs.

* Seated Wide Grip Cable Rows
          15 @ 150 lbs.
          10 @ 190 lbs.
          8 @ 230 lbs.
          6 @ 270 lbs., 6 @ 230 lbs., 6 @ 190 lbs., 6 @ 150 lbs.
 
* Leg Press, PWO
          15 @ 180 lbs.
          10 @ 360 lbs.
          8 @ 450 lbs.
          8 @ 540 lbs., 8 @ 450 lbs., 8 @ 360 lbs., 8 @ 270 lbs., 8 @ 180 lbs., 8 @ 90 lbs.

 * Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 105 lbs.
          6 @ 115 lbs., 6 @ 95 lbs., 6 @ 85 lbs., 6 @ 75 lbs.

* EZ-Bar Curls / EZ-Bar Overhead Triceps Extensions
          10 @ 60 lbs. / 10 @ 60 lbs.
          8 @ 70 lbs. / 8 @ 70 lbs.
          6 @ 80 lbs. / 6 @ 80 lbs.

* Paused Decline Crunches
         10, 10, 10, 10, 10

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

* Stretch

Workout totaled 1 hour and 23 minutes.

10/15/2018Ė Day 2 of my 3 day split

Got to the gym at 5:00 am.

* Stretch

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

 * Standing Overhead Barbell Press
          12 @ 75 lbs.
          10 @ 95 lbs.
          8 @ 105 lbs.
          6 @ 115 lbs.
          5 @ 125 lbs.
          6 @ 115 lbs.
          6 @ 115 lbs.
          6 @ 105 lbs.
          8 @ 95 lbs.
          8 @ 75 lbs.

 * Barbell 16Ē Box Squats
          8 @ bar.
          8 @ 95 lbs.
          8 @ 115 lbs.
          6 @ 135 lbs.
          6 @ 145 lbs.
          6 @ 155 lbs.
          6 @ 165 lbs.
          4 @ 175 lbs.
          3 @ 185 lbs.
          4 @ 165 lbs.
          6 @ 145 lbs.
          8 @ 125 lbs.
          8 @ 105 lbs.

* Machine Rear Delt Flys
          12 @ 70 lbs.
          10 @ 90 lbs.
          8 @ 110 lbs.
          8 @ 120 lbs.
          8 @ 120 lbs.
          8 @ 120 lbs.
          8 @ 120 lbs.
          8 @ 100 lbs.
          10 @ 80 lbs.

* Hammer Strength Overhead Press
          10 @ 90 lbs.
          10 @ 110 lbs.
          8 @ 130 lbs.
          6 @ 140 lbs.
          6 @ 150 lbs.
          6 @ 130 lbs.
          8 @ 110 lbs.
          8 @ 90 lbs.

* Barbell Shoulder Shrugs
          12 @ 135 lbs.
          10 @ 225 lbs.
          8 @ 275 lbs.
          8 @ 325 lbs.
          6 @ 375 lbs.
          6 @ 375 lbs.
          8 @ 275 lbs.
          8 @ 225 lbs.

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

* Stretch

Workout Totaled 2 hour and 14 minutes.

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Journals / Re: Perseverance, Inc.
« Last post by FLEX on October 14, 2018, 02:57:14 PM »
Had a good deadlift session today.  Pulled 575 on my 3rd attempt.  Been a long while...

the d34dZ

Garage session with my 50 lb Texas Deadlift bar.

Chalk Only

230 x 3,3
280 x 3,3
320 x 3,3
370 x 3
410 x 3
440 x 3
480 x 1,1
500 x 1


Belted

530 x 1
550 x 1
575 x FAIL, FAIL, b00m!!!!!!!
430 x 6

vids on my Instagram:  https://www.instagram.com/flexjs/
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Journals / Re: Greg's Lifting Journal
« Last post by ptreyesgreg on October 14, 2018, 10:18:28 AM »
Yesterday morning I completed Unf*ck Your Program Int. (6D) as follows:

4" Block Pull Sumos  3-135, 3-201, 3-245, 3x4 @ 295

DB Rows  8-87, 8-87, 10-87

Superset:
Lat Pulldowns  3x8 @ 110
Hypers  3x10 @ 35

Bodyweight: 215.2 Pounds (Down 7.0 pounds from 222.2 on 7/9)

Workout Duration: 0:30:07.86 h:mm:ss.ms (with 1:00 rest between sets)

Another good quick workout today.  Sumos were light but felt like they were effective on my hips, glutes, and hammies.

Today is a rest day from lifting and I plan to do a good trail run with the dogs.
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