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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on March 22, 2019, 10:09:09 PM »
Upper Hypertrophy
BE: 168.6

Incline BB:
135 x 5
145 x 12
165 x 12
185 x 10
185 x 8

Flat DB flies:
50 x 12
50 x 12
50 x 12
50 x 12

Low narrow cable row: plate weight
140 x 12
140 x 11
140 x 11
140 x 11

1 arm row:
90 x 8
90 x 8
90 x 8
90 x 8

Seated side laterals:
20 x 12
20 x 12
20 x 12
20 x 12

Cable tri pushdown: plate weight
50 x 12
50 x 12
50 x 12
50 x 12

 Incline DB curl:
30 x 12
30 x 11
30 x 10
30 x 9

Dun:

Late one after work. Good session, added weight and reps. Continuing to progress along. Actually felt hyooge briefly after this one....then reality set in and I was a stick dood once again  ::)
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Journals / Re: Bando's Log - Anabolic Dreams and PR Screams
« Last post by Bando on March 22, 2019, 02:25:09 PM »
arms

12 sets bi's ss 12 sets tri's

8 sets forearms

left hand hurts, time to find some hand exercises
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Journals / Re: Greg's Lifting Journal
« Last post by ptreyesgreg on March 22, 2019, 08:57:19 AM »
6:11 am - Home

Wednesday morning I completed 21 Day Kettlebell Challenge (Day 7) as follows:

Airdyne Bike Warmup - 3 minutes

Circuit 5 Rounds (50 lb KB Swings):
Round 1 - 17 swings, 7 Chins
Round 2 - 17 swings, 6 Chins
Round 3 - 17 swings, 5 Chins
Round 4 - 17 swings, 4 Chins
Round 5 - 17 swings, 4 Chins
Total Time: 0:6:59.56 h:mm:ss.ms
Total Swings: 85
Total Chins: 26

Airdyne Bike Cool Down - 3 minutes

Bodyweight: 209.8 Pounds (Down 12.4 pounds from 222.2 on 7/9)

Workout Duration: 0:17:57.19 h:mm:ss.ms (with 1:00 rest between sets)

****************************

4:49 pm - Ironworks Gym Grass Valley

Last night I completed Baker Barbell 5x5 (Wk 2C) as follows:

Volume Bench Press  5-45, 3-135, 3-185, 5x5 @ 215

Intensity OHP  5-45, 5-70, 5-90, 8-100 (2+)

Dips  12, 10, 8, 6, 8, 6

DB French Press  15-40, 2x12 @ 50

DB Cross Body Hammer Curls  10-30, 9-30, 8-30

Bodyweight: 207.2 Pounds (Down 15 pounds from 222.2 on 7/9)

Workout Duration: 0:44:59.80 h:mm:ss.ms (with 1:00 rest between sets)

Excellent workout last night.  Bench felt pretty good although my left shoulder has been a little sore.   OHP felt good too so that's definitely a positive.
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Journals / Re: Merkley's guide to pretend lifting
« Last post by Merkley on March 21, 2019, 10:08:30 PM »
SQUATS
BARx10
135x10
225x5
275x3
315x1
335x1
315X1
315X1
315X2
225X3
135X5

STANDING CALF RAISES
120X15
120X15
120X15
120X15

FIN

Bleh
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Journals / Re: Bando's Log - Anabolic Dreams and PR Screams
« Last post by Bando on March 21, 2019, 06:12:07 PM »
1/2 hour HITT
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Journals / Re: Perseverance, Inc.
« Last post by FLEX on March 21, 2019, 08:27:53 AM »
Had to work in with another dude to start and it was painful.  I kept telling him to put plates on top of what he had on there and he kept taking them off.


the d34dZ


Chalk Only

205 x 6
235 x 6
275 x 3
315 x 3
365 x 3
405 x 1,3
455 x 1,3
495 x 1,1,1
545 x 1
565 x 1
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Journals / Re: Bando's Log - Anabolic Dreams and PR Screams
« Last post by Bando on March 20, 2019, 06:21:58 PM »
Heavy squat day

Warmups

280 ◊ 3
300 x 2
325 x 2

4 sets leg curls & leg ext

6 sets calves
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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on March 20, 2019, 03:00:24 PM »
Lower - strength
BW: 167.2

Highbar:
Bar 8x2
135 x 4
185 x 1
225 x 1
250 x 1
275 x 1
295 x 1
315 x 1 vid

260 x 4
260 x 4
260 x 4 vid

Deads:
135 x 3
225 x 1
315 x 1
365 x 1
405 x 1
455 x 1 vid
405 x 3 vid (gassed)

Goblets:
70 x 15
90 x 15
100 x 15
100 x 15

Seated leg curls: plate weight
60 x 10
70 x 8
70 x 8
70 x 8

Donkey calf: 5 sets

http://instagram.com/p/BvPZPWWnYyO/

Dun:

Notes: good workout, highbar felt a bit better today, had 315 for a single in mind and happy enough with it.
Was pretty gased on deads but hit my 455 target, moved ok but really did feel like a near max.
Only one drop down of 405x3, the singles took a lot out of me. Iíll test them again in a few weeks and hope for some progress
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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by ShawnJ on March 20, 2019, 02:52:01 PM »
That 275 is pretty sweet at your current weight. I'd be happy with that right now at my 30 lbs more. Progress is what counts over the long haul. Lots of good accessories in there. Gonna look good for your week and a half of summer way up there on the north shore ;D
Thanks Rich, itís not terrible anyway, always discouraging when u know what u did in the past, but I am very light and lean so no complaints. I know very well how to get it stronger lol.
Haha itís 2 weeks of summer thank you!!
I am hoping I can add some size for sure, I am having fun with the hypertrophy/strength mix right now and hope it will pay off on the platform next year.
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Journals / Re: Perseverance, Inc.
« Last post by FLEX on March 20, 2019, 07:29:09 AM »
Quick and dirty bench day; have to pick up a colleague visiting from head office at his hotel....

Bench Day

135 x 15
185 x 10
205 x 8
225 x 6
245 x 3
255 x 3
265 x 3
275 x 3
285 x 2
295 x 1

Slingshot

315 x 3
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