Iron Sanctuary
Journals => Journals => Topic started by: FLEX on March 21, 2012, 08:52:44 PM

Welcome to my lifting/training journal.
I generally train 5 days a week and update daily with details of my lifting sessions.
I train primarily for powerlifting but with a lean towards bodybuilding.
Some might call be a 'powerbuilder'.
I try to reply to all questions and comments, so don't be shy; post away.
Hatebreed  Perseverance (http://www.youtube.com/watch?v=a2i2_MABXNA#)
I know your fear of loss
And your struggles with faith
And how it takes everything that you have to face the day
The virtues you possess now bring you eternal pain
All you have is contempt for a life you can't obtain
All your heroes have failed you
Yet you try and prevail
Face your torment and dismantle your doubt
Refuse this legacy of shame and deceit
Cause the only real truth in your life that you know is hostility
Your world is coming apart
Remain steadfast
Perseverance
Against all opposition
Crushing all limitations
Pure strength through solitude
Discipline and determination
You can't accept what you've been told
Anchored in sin you must reverse your descent
Declare the weight of the world has yet to claim you
And admit that your faults will not restrain you
Glimpses of fate bring light to your despair
Realise hope isn't short of your grasp
Resurrect every dream that you've buried alive
And never succumb to the war that you fight in your heart
Your world is coming apart
Remain steadfast
Perseverance
Against all opposition
Crushing all limitations
Pure strength through solitude
Discipline and determination

You really nailed it, FLEX! Strong workout is strong! 8)

a lot of good work going on in here
KEEP IT UP ;)

Back & Traps
Feeling a little more in the groove today....
Wide Grip Pulldowns  Behind Head
120 x 12
140 x 10
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
Close Grip Seated Cable Rows
200 x 8
220 x 8
220 x 8
220 x 8
220 x 8
220 x 8
Close Grip Pulldowns
180 x 8
180 x 8
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
Smith Machine Shrugs  Single Arm
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
Hammer Strength MTS Row
(dual stack  weight per stack)
100 x 8
100 x 8
100 x 8
100 x 8
100 x 8
That's it.
Delts & Triceps Tomorrow.
=FLEX=

IN.......again ::)

Delts & Triceps
Weak as a kitten today, but had a great workout with Lisa, and got through it with essentially zero shoulder pain.
No complaints about that. I'm sure my strength will be better next week.
Seated Barbell Presses  Behind Head
95 x 12
115 x 8
115 x 8
135 x 6
135 x 6
145 x 3
155 x 2
165 x 1
135 x 6
135 x 6
135 x 4  OK, done.... :[
LifeFitness Shoulder Press  Done Facing Machine
110 x 8
110 x 8
110 x 8
110 x 8
110 x 8
Rear Delts  Reverse Pec Deck
115 x 12
130 x 12
130 x 12
130 x 12
130 x 12
Tricep Pressdowns
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
145 x 8
145 x 8
Hammer Strength MTS Tricep Extension
Dual Stack  Weight Per Stack
60 x 8
60 x 8
60 x 10
60 x 10
That's it.
Not sure what we'll do tomorrow, but we skipped Monday so we owe a workout.
Might do squats again; will have to see what kafuckery is going on in the gym.
Happy Friday. :)
=FLEX=

Weak as a kitten?? Hah check my journal for weak! Good to see journals up and running.

Dam you do a lot of sets Flex. I thought I was doing a lot by doing sets of 4. Only time I do warm ups is on the first exercise of the night, I stretch out and ride a bike for 5 or 10 minutes also. Leg day I spend quite a bit more time stretching though.

Chest & Biceps
Not a bad start to the week.
Gym was quite busy this morning so I ended up doing barbell presses again because there was nothing else available. No pain, which was good, but the strength kinda sucked. Lisa was elsewhere so I had no spotter; didn't push things too much.
Barbell Bench Press
135 x 15
185 x 10
205 x 6
205 x 6
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
Incline Dumbbell Press
75 x 8
75 x 6
75 x 6
75 x 6
75 x 6
75 x 5
EZBar Curls
110 x 8
110 x 6
110 x 8
110 x 8
110 x 6
110 x 6
110 x 6
110 x 6
Cable Curls
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
Pec Deck
145 x 12
145 x 12
145 x 12
145 x 12
145 x 12
145 x 12
Had some time left so I messed around on one of the Hammer Strength machines: MTS Decline Press; 4 sets of 10.
That's it.
Squats tomorrow.
Happy Monday. :)
=FLEX=

nice job flex man

GJFLEXM

Thanks Guys.
The bench work wasn't too great....
But.... I got some berstares doing those curls with the 110lb bar.
That's as heavy as the fixed bars go, and my form was damn near perfect and I brought the bar right up to my chin on every rep.
People were mirin. :)
inb4Clive

i thought the bench work looked pretty good esp with your issues
pain free is even better

Mirers will be mirin.

Squaterday
Had a good day in the squat rack. No new ground and still not quite my usual strength/voluem, but getting back there.
No knee, hip, back, or shoulder issues. Actually felt like I was training this week instead of just being beaten into submission by gravity.
:)
Squats
Raw:
135 x 6
185 x 6
225 x 6
275 x 6
315 x 6
345 x 3
365 x 2
385 x 1
405 x 1
With Belts & Knee Wraps:
435 x 1
455 x 1
405 x 3
Standing Calf Raises
440 x 10
440 x 10
440 x 10
440 x 10
440 x 8
440 x 8
440 x 8
440 x 8
Prone Leg Curls
170 x 6
170 x 6
170 x 6
170 x 6
170 x 6
155 x 6
155 x 6
That's it.
Back & Traps tomorrow.
=FLEX=

Do you do leg curls 1 leg at a time or both together?

good to read you haz a healthy :)

Do you do leg curls 1 leg at a time or both together?
Both together.

Back & Traps
Good session today. Nothing spectacular to report; just working the plan, and the plan seems to be working. :)
Finally got back into the 240's today: 249.4 on my digital scale when I woke up this morning.
feelsgoodman.jpg
Close Grip Pulldowns
140 x 12
160 x 10
180 x 8
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
Hammer Strength Plate Loaded Iso Row
185 lbs per side x 6
185 lbs per side x 6
185 lbs per side x 6
185 lbs per side x 6
185 lbs per side x 6
185 lbs per side x 6
Smith Machine Shrugs
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
And just for a change, threw in something different for Traps:
Standing Calf Machine Shrugs
135 x 12
155 x 12
155 x 12
155 x 12
155 x 12
Wide Grip Pulldowns  Behind Head
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
Hammer Strength MTS Row
(Dual Stack  Weight Per Stack)
100 x 8
100 x 8
100 x 8
100 x 8
100 x 8
That's it.
Delts & Triceps Tomorrow.
=FLEX=

Great workout, and yes, I'm dead jealous of your weight loss. :'( >:(

I'm dead jealous of your weight loss. :'( >:(
I gained 7 lbs. >:( >:( >:(

I'd be happy to lend you guys a few of mine.... :\

Delts & Triceps
Seated Dumbbell Press
45 x 15
55 x 10
65 x 8
75 x 6
75 x 6
75 x 6
75 x 6
75 x 6
75 x 6
LifeFitness Shoulder Press  Done Facing Machine
125 x 6
125 x 6
125 x 6
125 x 6
110 x 6
110 x 6
110 x 6
110 x 6
Tricep Pressdowns
160 x 8
160 x 8
160 x 8
160 x 8
160 x 8
160 x 8
Hammer Strength MTS Tricep Extension
Dual Stack  Weight Per Stack
70 x 6
60 x 8
60 x 8
60 x 8
60 x 8
60 x 10
Rear Delts  Reverse Pec Deck
130 x 12
130 x 10
130 x 10
130 x 10
130 x 10
=FLEX=

not sure why i have to spread the love

On the weight loss.Are you counting calories or just cutting back.

On the weight loss.Are you counting calories or just cutting back.
Just cutting back a bit. I don't count calories or macros.

I can't bring myself to count them either.I even bought a food scale,the only thing I weighed was a beer lol.

Deadlifts & Legs
It's been 4 weeks sicne my last deadlift session, and the previous one was 4 weeks before that. And it showed. :[
I wasn't expecting anything spectacular, but I didn't think I'd be as weak as I was. Didn't even attempt a 5 plate pull today.
That said, I had no grip issues, which was nice. Just didn't have that solid feeling in my lower back.
Was moving about as fast as a turtle this morning, so all I had time for was leg press after the deads, and didn;t go super heavy on these. Just focused on getting full ROM, and slowly squeezing out the reps.
teh d34dZ
Chalk Only:
135 x 10
225 x 6
225 x 6
275 x 5
275 x 5
315 x 3
315 x 3
365 x 1
365 x 3
405 x 1
405 x 1
Chalk & Belt:
425 x 1
455 x 1
475 x 1
405 x 3
OK, that was enough of those. No more slacking on these. I'll get back to 500+ in a week or two.
Leg Press
(Includes Sled Weight of ~120lbs)
300 x 10
390 x 10
480 x 8
570 x 8
660 x 8
750 x 6
750 x 6
750 x 6
750 x 6
750 x 6
That's it.
No training this weekend. Chest and Biceps Monday.
Happy Friday. :)
=FLEX=

Geez,that is a lot of sets Flex.Your routines obviously work,and I counted 35 sets in one!
How long have you been doing so many?Did you plan to progressively increase them,(if you have increased them),or did you just add a couple of sets here and there?
I noticed another journal here that has large set numbers,so now my curiosity is piqued.

Geez,that is a lot of sets Flex.Your routines obviously work,and I counted 35 sets in one!
How long have you been doing so many?Did you plan to progressively increase them,(if you have increased them),or did you just add a couple of sets here and there?
I noticed another journal here that has large set numbers,so now my curiosity is piqued.
Just the way I've always lifted. I can't do 3 or 4 sets of an exercise. Never feels like enough.

Chest & Biceps
Barbell Bench Press
135 x 15
135 x 15
185 x 10
205 x 8
225 x 6
225 x 6
225 x 6
245 x 3
255 x 1
225 x 6
Incline Dumbell Press
75 x 6
75 x 6
75 x 8
75 x 6
75 x 6
Barbell Curls
Bar x 12
Bar x 12
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
Cable Curls
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
Pec Deck
145 x 12
145 x 12
145 x 12
145 x 12
145 x 12

Squaterday
Not a great day in the squat rack. Felt like an old man this morning. Knees and hip were achy and my lower back felt about as strong as an overcooked lasagna noodle.
Kept pushing myself to go heavier regardless, and although I did way more singles and triples than I would have liked, I managed to get up to 455, so not too bad in the end. All reps on all sets balls to the floor with a pause at the bottom (no bouncing out of the hole).
Got to the gym a few minues later than usual and I spend a long time in the rack, so I had to cut back the sets on the hams and calves.
ATG Powerpause Squats
Raw:
135 x 6
185 x 6
225 x 6
275 x 3
275 x 3
295 x 3
315 x 3
345 x 1
345 x 1
365 x 1
385 x 1
With Belt and Wraps:
405 x 1
435 x 1
455 x 1
405 x 3
Prone Leg Curls
170 x 6
170 x 6
170 x 6
170 x 6
170 x 6
Standing Calf Raises
395 x 10
395 x 10
395 x 10
395 x 10
^^^ Whole stack.
That's it.
Back & Traps tomorrow.
=FLEX=

I'm starting to enjoying stackingout the machines in my gym. feelsgoodman.
Strong singles in the rack, I can't imagine holding the pause ATG with 455 on there!

How's the shoulder holding out on the barbell bench, Flex?

Back & Traps
Hit 247.0 on my digital scale today. Down a total of 7 lbs since I decided to cut. I'm up a notch on my the belt I wear daily on my dress pants and I'm going to have to reset the lever on my inzer powerlifting belt this weekend  maybe one or two holes tighter.
No noticebale loss of strength, either. :)
Close Grip Pulldowns
140 x 12
160 x 10
180 x 8
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
Seated Clos Grip Cable Rows
220 x 8
220 x 8
220 x 8
220 x 8
220 x 8
Smith Machine Shrugs
115 x 12
115 x 12
115 x 12
115 x 12
115 x 12
Standing Calf Machine Shrugs
175 x 10
175 x 10
175 x 10
175 x 10
175 x 10
Wide Grip Pulldowns  Behind Head
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
Hammer Strength MTS Row
(Dual Stack  Weight Per Stack)
100 x 8
100 x 8
100 x 7 < Grip Fail
100 x 8
100 x 8
That's it.
Delts & Triceps Tomorrow.
=FLEX=

<always uses straps when doing heavy back movements. Grip fail is a shitty excuse to not properly stimulate your back muscles, and IDGAF if someone thinks I'm being a puss by using straps on the pulldown machine. Seen a lot of strength/size improvements since I started doing that and took the grip strength out of the equation.
Based on your log I'm thinking about increasing my volume a bit. Good stuff.

<always uses straps when doing heavy back movements. Grip fail is a shitty excuse to not properly stimulate your back muscles, and IDGAF if someone thinks I'm being a puss by using straps on the pulldown machine. Seen a lot of strength/size improvements since I started doing that and took the grip strength out of the equation.
Based on your log I'm thinking about increasing my volume a bit. Good stuff.
I used to always use straps for eveything on back.
I thnk now the only thing I'd use them for would be barbells rows and I haven't doen them in a while.
It's rare that my grip fails on anything else.

Nice work skinny. :D

Nice work skinny. :D
:o

Delts & Triceps
No work today so I did and early afternoon workout. I think everyone else and their brother had that plan too because the gym was packed. Never seen it so busy. Had a good one though. Solid performance overall, although I was moving slow and Lisa was finished her workout way before me so I skipped the rear delts. Not worried about that though.
Seated Barbell Press  Behind Head
95 x 12
115 x 10
135 x 6
135 x 6
135 x 6
135 x 6
135 x 6
135 x 6
145 x 3
155 x 2
170 x 0  Thankfully Lisa was spotting me. Got this about 3/4 of the way up then it wouldn't move any further
^^^ Overall very happy with these today and no issues with my right shoulder.
Hammer Strength MTS Shoulder Press
(Dual Stack  Weight Per Stack)
60 x 10
70 x 10
80 x 8
80 x 8
80 x 8
80 x 8
80 x 10 :)
Tricep Pressdowns
160 x 10
160 x 10
160 x 10
160 x 10
160 x 10
160 x 10
Hammer Strength MTS Tricep Extension
(Dual Stack  Weight Per Stack)
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
That's it.
Supposed to be warm tomorrow and I have my kids for the weekend since it's Easter so I may bail on the gym and do deadlifts in the garage.
Fresh air, loud tunes, chalk flying and maybe a 500lb DL. Sounds like a good way to spend a Saturday to me. :)
Happy Good Friday, kids. :D
=FLEX=

Driving to hobby store and playing with toy racecars. Sounds like a good way to spend a Saturday to me. :)
Indeed.

Driving to hobby store and playing with toy racecars. Sounds like a good way to spend a Saturday to me. :)
Indeed.
hahaha
I literally just took them out front and plugged in the batteries. We're all ready to go.
Ex is dropping off the kids shortly so I'm gonna take the little guy to the park.

Driving to hobby store and playing with toy racecars. Sounds like a good way to spend a Saturday to me. :)
Indeed.
hahaha
I literally just took them out front and plugged in the batteries. We're all ready to go.
Ex is dropping off the kids shortly so I'm gonna take the little guy to the park.
truck park or the one with swings?

We went to a real park but it was too busy to run the trucks, so we went to another one, and there was like a BMX bike track there and we ran the cars and it was a freakin blast. I killed mine though. Mad jumps. Like 56 ft of air. SRS. Off to the hobby store tomorrow for parts....

We went to a real park but it was too busy to run the trucks, so we went to another one, and there was like a BMX bike track there and we ran the cars and it was a freakin blast. I killed mine though. Mad jumps. Like 56 ft of air. SRS. Off to the hobby store tomorrow for parts....
that place has to love you.

Chest & Biceps
Incline Barbell Press
95 x 15
135 x 12
155 x 10
185 x 6
185 x 6
185 x 6
185 x 6
185 x 6
Hammer Strength Plate Loaded Iso Bench Press
45 per side x 10
70 per side x 6
70 per side x 8
70 per side x 10
70 per side x 10
70 per side x 10
70 per side x 10
70 per side x 10
70 per side x 8
Pec Deck
145 x 12
160 x 10
160 x 10
160 x 10
175 x 12
175 x 12
EZBar Curls
80 x 10
110 x 6
110 x 6
110 x 6
110 x 6
110 x 6
110 x 6
Cable Curls
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
That's it.
Squats tomorrow.
=FLEX=

that bp is low for you isn't it?
shoulder?

that bp is low for you isn't it?
shoulder?
Sad to admit, 185 x 6 on incline is not bad for me.
Shoulder felt ok today.

i was talking about the 70 per side on the machine

Squaterday
Had a better day than last week in the squat, although it still wasn't spectacular.
Left knee and lower back were squawking, but my right hip and shoulder fine.
I did force myself to do a single at 405 with no belt or wraps, and although it was tough I was glad I did. Only got up to 455 and not my normal volume, but still not too bad either.
ATG Powerpause Squats
Raw:
135 x 6
185 x 6
225 x 6
275 x 6
315 x 5
345 x 3
365 x 2
385 x 1
405 x 1
With Belt and Knee Wraps:
435 x 1
455 x 1
405 x 3
Prone Leg Curls
170 x 6
170 x 6
170 x 6
170 x 6
170 x 6
170 x 6
Standing Calf Raises
440 x 10
440 x 10
440 x 8
440 x 8
440 x 8
395 x 10
395 x 10
That's it.
Back & Traps tomorrow.
=FLEX=

Do you do any cardio warmup before you do your 135 set?

Do you do any cardio warmup before you do your 135 set?
I do a bodyweight squat or two and just hold it for a minute at the bottom while holding onto the rack, then I do a set with just the bar, with long pauses on each rep, then I just load up 135 and go.

Gotcha.

Back & Traps
Good session today.
Felt very strong and solid.
Close Grip Pulldowns
140 x 12
160 x 10
180 x 8
200 x 6
210 x 5
210 x 5
210 x 5
210 x 5
200 x 6
Hammer Strength Plate Loaded Iso Row
195 lbs per side x 6
195 lbs per side x 6
195 lbs per side x 6
195 lbs per side x 6
195 lbs per side x 6
195 lbs per side x 6
Smith Machine Shrugs
115 x 12
115 x 12
115 x 12
115 x 12
115 x 12
Standing Calf Machine Shrugs
175 x 12
175 x 12
175 x 12
175 x 12
175 x 12
Wide Grip Pulldowns  Behind Head
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
Hammer Strength MTS Row
(Dual Stack  Weight Per Stack)
100 x 6
100 x 8
100 x 8
100 x 8
100 x 8
100 x 8
That's it.
Delts & Triceps Tomorrow.
=FLEX=

Delts & Triceps
Rare Saturday workout today, but I only trained 3 days this past week, and I felt an intense urge to go lift something.
A lot of the times when I do train on Saturday I find it hard to get in the groove, but I had a great workout today; improvements pretty much across the board.
And I got that 170lb behind the head press that I failed on last week.
feelsgoodman.jpg
No shoulder issues whatsoever. :)
Seated Barbell Press  Behind Head
95 x 12
115 x 8
115 x 8
135 x 6
135 x 6
145 x 5
155 x 3
165 x 2
170 x 1 :D
155 x 3
135 x 5
135 x 5
135 x 4 OK, that's enough...
Hammer Strength MTS Shoulder Press
(Dual Stack  Weight Per Stack)
80 x 10
90 x 8
100 x 6
100 x 6
100 x 6
100 x 8
100 x 8
100 x 8
Tricep Pressdowns
160 x 10
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
^^^ Whole Stack
LifeFitness Seated Dip Machine
180 x 8
180 x 8
180 x 8
180 x 8
180 x 8
Hammer Strength MTS Tricep Extension
(Dual Stack  Weight Per Stack)
60 x 10
70 x 6
70 x 7
70 x 7
70 x 8
70 x 8
70 x 8
60 x 12
Rear Delts  Reverse Pec Deck
145 x 10
145 x 10
130 x 10
130 x 10
OK, that's it. Out of gas.
Happy Saturday, kids. :D
=FLEX=

Nice. Way to to make up for missed days earlier in the week.
With a vengeance 8)

Been really slacking on the deadlifts lately, so I decided to rearrange some stuff in the garage today and have myself a little deadlift session.
Was weak as a kitten...only got up to 475 for a single.
teh d34dZ
135 x 10
225 x 6
275 x 6
315 x 3
315 x 5
365 x 1
365 x 1
365 x 3
405 x 1
405 x 1
425 x 1
425 x 1
455 x 1
475 x 1
405 x 3
405 x 3
405 x 3
Then just for fun I decide to do some bench press. Ran out of steam real fast.
Barbell Bench Press
135 x 12
135 x 12
185 x 8
205 x 6
225 x 5
225 x 3
225 x 3
225 x 3
That's it. I'm beat. :[

Weak as a tyrannosaurus kitten? ;)

Weak as a tyrannosaurus kitten? ;)
lmao. :)

Chest & Biceps
Today was our first day working out at our new (earlier) time. Our gym has gotten considerably busier since we joined, and it's gotten increasingly frustrating for Lisa to get ready for work there after our workouts, and recently she's been cutting her workouts short just to beat the mayhem in the changeroom.
So we've decided to get up earlier to train, then come back home to get ready for work instead of at the gym. We'll see how that goes.
Felt pretty solid this morning, although I would have been happier with more stamina. Shoulder played nice so I went a littler heavy on bench press. Was reasonably happy with the results.
Barbell Bench Press
135 x 10
135 x 15
185 x 12
205 x 10
225 x 6
255 x 2
275 x 1
225 x 6
225 x 6
225 x 5
Incline Dumbbell Press
75 x 6
75 x 6
75 x 6
75 x 6
75 x 6
EZBar Curls
110 x 6
110 x 6
110 x 6
110 x 6
110 x 6
Cable Curls
50 x 10
50 x 10
50 x 10
50 x 10
50 x 10
Pec Deck
130 x 12
130 x 12
130 x 12
130 x 12
That's it.
Squats tomorrow.
=FLEX=

Squaterday
Squats started out quite rough today. Woke up with old man angry knees and my lower back was still sore from Sundays deadlift session. Kept pushing forward and ended up with a half decent session though.
ATG Powerpause Squats
135 x 8
185 x 6
225 x 6
275 x 3
275 x 3
295 x 3
315 x 3
345 x 2
365 x 1
385 x 1
405 x 1
435 x 1
455 x 1
405 x 3
Prone Leg Curls
170 x 6
170 x 6
185 x 6
185 x 6
185 x 6
170 x 6
170 x 6
155 x 8
155 x 8
Standing Calf Raises
395 x 12
395 x 12
395 x 10
395 x 10
395 x 10
And out of time...
Back & Traps tomorrow.
=FLEX=

What is powerpause? :o

What is powerpause? :o
Just means I pause for a second at the bottom instead of 'bouncing' the lift. ;)

Back & Traps
Close Grip Pulldowns
140 x 12
160 x 10
180 x 8
200 x 6
220 x 6
220 x 6
220 x 6
200 x 6
Seated Close Grip Cable Rows
220 x 8
220 x 8
220 x 8
220 x 8
220 x 8
Smith Machine Shrugs
115 x 12
115 x 12
135 x 8
135 x 8
135 x 8
135 x 8
Wide Grip Pulldowns  Behind Head
145 x 10
160 x 8
160 x 8
160 x 8
160 x 8
160 x 8
Hammer Strength MTS Row
(Dual Stack  Weight Per Stack)
100 x 10
110 x 8
110 x 8
110 x 8
110 x 8
110 x 8
110 x 8
That's it.
Delts & Triceps Tomorrow.
=FLEX=

Delts & Triceps
Shoulder continues to play nice, although still quite weak, but getting better......slowly
Seated Barbell Press  Behind Head
95 x 10
95 x 10
115 x 8
115 x 8
135 x 6
135 x 6
145 x 6
155 x 3
165 x 2
170 x 1
155 x 4
155 x 3
155 x 2
135 x 5
Hammer Strength MTS Shoulder Press
(Dual Stack  Weight Per Stack)
100 x 8
100 x 8
100 x 8
100 x 8
100 x 8
Tricep Pressdowns
190 x 10
190 x 10
190 x 10
190 x 8
190 x 8
190 x 8
^^^ Whole Stack :D
LifeFitness Seated Dip Machine
195 x 8
195 x 8
195 x 8
195 x 8
195 x 8
Rear Delts  Reverse Pec Deck
115 x 12
130 x 12
130 x 12
130 x 12
OK, that's it. Out of time.
Happy Friday, kids. :)
=FLEX=

Leg Day #2
Leg Press
300 x 12
390 x 12
480 x 10
570 x 10
660 x 10
750 x 8
840 x 6
900 x 5
900 x 5
900 x 5
900 x 5
900 x 5
660 x 8
660 x 8
660 x 8
660 x 8
660 x 8
Leg Extensions
Haven't done these in forever due to knee issues, so I just went light:
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
Standing Calf Raises
395 x 12
395 x 12
395 x 10
395 x 10
395 x 10
395 x 10
395 x 10
That's it.
Might do some deadlifts in the garage tomorrow to finish off the week. :)
My WTF moment of the day:
http://forum.bodybuilding.com/showthread.php?t=144227871 (http://forum.bodybuilding.com/showthread.php?t=144227871)

Leg Extensions
Haven't done these in forever due to knee issues, so I just went light:
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
I hate when someone's "light day" > my PB :'( :(

Leg Extensions
Haven't done these in forever due to knee issues, so I just went light:
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
I hate when someone's "light day" > my PB :'( :(
I thought the same thing reading the shoulder press entry from 2 days ago, but it's actually why I like reading the journals here. Just when I think I'm getting strong, I see someone here lifting way more than I do, and motivates me to work even harder!

Leg Day #2
Leg Press
300 x 12
390 x 12
480 x 10
570 x 10
660 x 10
750 x 8
840 x 6
900 x 5
900 x 5
900 x 5
900 x 5
900 x 5
660 x 8
660 x 8
660 x 8
660 x 8
660 x 8
Reported to moderator for estatting 8) coolface.jpg

I love the haters in that thread, btw, you were clearly in the zone and had skinny fat nonlifting miscer manlets trying to disrupt your sesh. I would have either responded the same way OR just been like "phcuk it" and grabbed more plates myself...more plate carrying from the other side of the gym = more hypertrophy = more gainz = more bishes = win.

Not a bad start to the week. Shoulder played nice and I made some meagre improvement on the bench press. Freewieght area was pure madness so I did incline barbell press after the flat, which I never do, and was therefore quite weak.
Barbell Bench Press
135 x 15
185 x 12
205 x 10
225 x 8
255 x 3
275 x 1
225 x 8
225 x 7
225 x 6
Incline Barbell Press
135 x 10
155 x 6
165 x 6
165 x 6
165 x 5
165 x 5
155 x 5
Barbell Curls
Bar x 15
65 x 10
95 x 6
95 x 6
115 x 3
115 x 3 (too heavy)
95 x 6
95 x 6
95 x 6
95 x 6
Dumbbell Curls  Backward on Preacher Bench
25 x 10
30 x 6
30 x 6
30 x 6
30 x 6
30 x 6
30 x 6
Pec Deck
130 x 15
145 x 12
145 x 12
That's it; out of time.
Squats Tomorrow.
=FLEX=

Had a decent day in the squat rack. No new ground, but I felt pretty good; was more like a workout as opposed to be being beaten into submission by gravity.
:)
ATG Powerpause Squats
135 x 6
185 x 6
225 x 6
275 x 6
315 x 5
345 x 3
365 x 2
385 x 1
405 x 1
435 x 1
455 x 1
405 x 3
405 x 3
405 x 3
^^^ Full 2 second pause on the last rep on each of those last three sets. :o
Prone Leg Curls
185 x 5
185 x 5
185 x 5
185 x 5
170 x 6
170 x 6
155 x 6
155 x 6
OK, that's it. Out of time.
Back & Traps Tomorrow.
=FLEX=

Dropped by to say hey, and damn, big squat day. I only wish. Strong work.

So 405 is your working weight on squats? ??? ;)
Lookin' good!

Had a good one today. Nothing spectacular to report, but strength and stamina were both good.
Still hovering around 246 though... :[
Back & Traps
Close Grip Pulldowns
140 x 12
160 x 10
180 x 8
200 x 6
220 x 5
220 x 5
220 x 5
220 x 5
220 x 5
200 x 6
Seated Close Grip Cable Rows
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
^^^ Whole Stack :D
Single Arm Smith Machine Shrugs
125 x 10
125 x 10
125 x 10
125 x 10
Standing Calf Machine Shrugs
195 x 12
195 x 12
195 x 12
195 x 12
195 x 12
Wide Grip Pulldowns  Behind Head
160 x 6  Too Heavy
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
Hammer Strength MTS Row
(Dual Stack  Weight Per Stack)
110 x 8
110 x 8
110 x 8
110 x 8
110 x 8
110 x 8
That's it.
Delts & Triceps Tomorrow.
=FLEX=

Delts & Triceps
Ultra low carbs yesterday and I was bitchy as hell this morning. Presses were rough, tricep work was OK. Spent too much time on the bb presses and didn't get as much done as usual.
That said I did get a new PR on the bb presses of 175; nowhere near where I want to be, but progress is progess, however meagre.
Seated Barbell Press  Behind Head
95 x 10
115 x 8
135 x 6
145 x 5
155 x 3
165 x 2
170 x 1
175 x 1
155 x 3
155 x 3
135 x 5
135 x 4
Hammer Strength MTS Shoulder Press
(Dual Stack  Weight Per Stack)
100 x 6
100 x 6
100 x 6
100 x 6
100 x 6
Tricep Pressdowns
190 x 10
190 x 10
^^^ Whole Stack :D
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
^^^ Stack + two 5lb weights
Hammer StrengthMTS Tricep Extensions
(Dual Stack  Weight Per Stack)
60 x 10
60 x 10
60 x 12
70 x 8
70 x 8
70 x 10
OK, that's it. Out of time.
Happy Friday, kids. :)
=FLEX=

No Saturday deadz this week :o

No Saturday deadz this week :o
Did squats today. Might do some deads in the garage tomorrow...

No idea why, but I felt a strong urge to do squats today for my second leg day, so I did. Wasn't quite as strong as Tuesday, but still not bad.
Did leg extensions again, went a little heavier. No knee issues.
Not a big fan of doing calves on the leg press, but the standing calf machine was in use so I did anyway. Was alright, actually.
ATG Powerpause Squats
135 x 6
185 x 6
225 x 6
275 x 6
315 x 3
345 x 2
345 x 2
365 x 1
385 x 1
405 x 1
435 x 1
455 x 1
405 x 3
LifeFitness Machine  Seated Leg Extensions
150 x 8
150 x 8
165 x 8
165 x 8
165 x 8
165 x 8
165 x 8
165 x 8
Calf Presses on HS Leg Press
390 x 12
480 x 10
570 x 8
570 x 12
570 x 10
570 x 10
570 x 10
570 x 10
570 x 10
570 x 10
That's it.
Might do some deads in the garage tomorrow...
Happy Saturday, kids. :)
=FLEX=

way to pull off a Sat. W/O Flex.
I actually like using the leg press for calves, you can put your feet all over, I like a wide V  really hits the outer lower portion that people actually see.

I actually like using the leg press for calves, you can put your feet all over, I like a wide V  really hits the outer lower portion that people actually see.
Crazy mad calf DOMS yesterday. Could barely walk. SRS.

Not a bad start to the week.
Shoulder felt good. Made some meagre progress on bench.
Tweaked my right forearm doing BB curls. Hopefully nothing serious.
Barbell Bench Press
135 x 10
135 x 15
185 x 12
205 x 10
225 x 8
255 x 2
275 x 1
285 x 1
225 x 6
225 x 6
Incline Dumbbell Press
75 x 8
75 x 7
75 x 7
75 x 6
75 x 6
75 x 5
Barbell Curls
(not even in da skwat rak)
Bar x 12
95 x 6
100 x 6
100 x 6
100 x 6
100 x 6
100 x 6
Cable Curls
50 x 10
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
Pec Deck
145 x 12
160 x 12
160 x 12
160 x 12
160 x 12
160 x 12
That's it.
Squats tomorrow, and this could be intredasting because I have mad doms in my claves and quads from Saturday's workout... :o
=FLEX=

Squaterday
Not a bad day in the squat rack. Lower back was still sore from Saturday's squat session, but otherwise I felt good. Got 475 for a single and it was a perfect lift. Not much else to say...
ATG Powerpause Squats
135 x 6
185 x 6
225 x 6
275 x 6
315 x 3
345 x 3
365 x 2
385 x 1
405 x 1
435 x 1
455 x 1
475 x 1
405 x 3
405 x 3
405 x 3
Prone Leg Curls
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
170 x 6
170 x 6
155 x 6
Standing Calf Raises
440 x 8
440 x 8
440 x 8
440 x 8
440 x 8
395 x 10
395 x 10
That's it.
Back & Traps tomorrow.
=FLEX=

Back & Traps
Had a good one today. Strength was good and I moved quickly enough to squeeze in a new exercise.
Close Grip Pulldowns
140 x 12
180 x 8
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
Seated Close Grip Cable Rows
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
^^^ Whole Stack :D
Single Arm Smith Machine Shrugs
Perdendicular to bar:
125 x 10
125 x 10
125 x 10
Parallel to Bar:
125 x 8
115 x 8
115 x 8
Standing Calf Machine Shrugs
215 x 10
215 x 10
215 x 10
215 x 10
215 x 10
Wide Grip Pulldowns  Behind Head
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
Hammer Strength MTS Row
(Dual Stack  Weight Per Stack)
120 x 8
120 x 8
120 x 8
120 x 8
120 x 8
120 x 8
Single Arm Lat Cable Pulldowns
100 x 10
100 x 8
100 x 10
100 x 10
That's it.
Delts & Triceps Tomorrow.
=FLEX=

Carlman's?

Carlman's?
Ya mon. 8)

Y U NO SAY CARLMAN'S ??

Y U NO SAY CARLMAN'S ??
So I wouldn't have to answer dumb questions...owait...

Delts & Triceps
***Postponed***
Not sure WTF happened but somehow I shut my alarm off yesterday morning so it didn't wake me up today. Been a stressful week and I guess I needed the rest because I slept right through until almost 6am.
I could have bolted to the gym and did a super quick workout but I just said eff it and did some bedroom cardio; I'll do shoulders tomorrow and legs on Sunday.
I hate working out on Sunday.
Happy Friday. :)
=FLEX=

why not do an am/pm?

why not do an am/pm?
Nah. I'll just suck it up and train both mornings.

Delts & Triceps
Shoulder still playing nice. Had a good one today. If Lisa was there I probably would have set a new PR on the BB presses but she stayed home to clean the house and I didn't feel like asking anyone to spot me so I didn't bother venturing into uncharted territory.
Seated Barbell Press  Behind Head
95 x 12
115 x 8
135 x 6
145 x 5
155 x 3
165 x 2
170 x 1
155 x 3
155 x 4
155 x 3
135 x 5
135 x 5
135 x 5
Hammer Strength MTS Shoulder Press
(Dual Stack  Weight Per Stack)
90 x 8
90 x 8
90 x 8
90 x 8
90 x 8
90 x 8
Tricep Pressdowns
160 x 10
175 x 8
175 x 8
175 x 8
175 x 8
175 x 8
175 x 8
175 x 8
175 x 8
Hammer StrengthMTS Tricep Extensions
(Dual Stack  Weight Per Stack)
70 x 8
70 x 8
70 x 8
70 x 8
70 x 8
70 x 10
Rear Delts  Reverse Cable Flyes
40 x 10
40 x 10
40 x 10
40 x 10
40 x 10
Happy Saturday. :)
=FLEX=

Looks good.
That's one lift I wouldn't trust a stranger to spot me.

Chest & Biceps
Had an OK one this morning. Didn't get into any new territory on bench, but it was about as good as last week. Progress is slow here. Dumbbells afterwards were tough.
Barbell Bench Press
135 x 10
135 x 15
185 x 12
205 x 10
225 x 6
255 x 3
275 x 1
225 x 6
225 x 6
225 x 6
225 x 5
Incline Dumbbell Press
85 x 5
85 x 4
85 x 4
85 x 4
75 x 5
75 x 5
Barbell Curls
Bar x 12
65 x 10
95 x 6
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5
Cable Curls
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
Pec Deck
160 x 12
160 x 12
And.....out of time.
Squats tomorrow.
=FLEX=

Squaterday
Was a tough one today. Got some issues at work and I have barely slept at all the past 2 nights; just lying in bed stressing. Strong urge to bail on the workout this moring and get some sleep, but I went in anyway and did what I could. Got up to 455 for a single and a couple triples at 405. Nothing spectacular. Ran out of time so no calf work either.
ATG Powerpause Squats
135 x 6
185 x 6
225 x 6
275 x 3
275 x 3
295 x 3
315 x 3
345 x 3
365 x 1
385 x 1
405 x 3
455 x 1
405 x 3
Prone Leg Curls
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
170 x 6
170 x 6
170 x 6
That's it. Out of time.
Back & Traps tomorrow.
=FLEX=

Hope the work stuff settles down Brother.

Hope the work stuff settles down Brother.
Gonna be bumpy for a while, but I am interviewing a guy tongiht that has some potential; on paper anyway.
I hope he pans out.

^^^Lotsa 400+'s up there. :o

^^^Lotsa 400+'s up there. :o
Not really a lot, but I will say this: textbook perfect squats. 8)

Back & Traps
Close Grip Pulldowns
140 x 12
180 x 10
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
200 x 6
Seated Close Grip Cable Rows
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
^^^ Whole Stack :D
Single Arm Smith Machine Shrugs
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
Standing Calf Machine Shrugs
235 x 10
235 x 10
235 x 10
235 x 10
235 x 10
235 x 10
Wide Grip Pulldowns  Behind Head
140 x 10
160 x 6 (too heavy)
150 x 8
150 x 8
150 x 8
150 x 8
Hammer Strength MTS Row
(Dual Stack  Weight Per Stack)
120 x 6
120 x 6
120 x 6
120 x 6
120 x 6
And out of time.
Delts & Triceps Tomorrow.
=FLEX=

I see you are doing wide grip pull downs behind the head. I had to give them up, they made my shoulder achy. I know you have shoulder issues. You have a tweak for these? Angle or something? Just curious.

I see you are doing wide grip pull downs behind the head. I had to give them up, they made my shoulder achy. I know you have shoulder issues. You have a tweak for these? Angle or something? Just curious.
No tweak, other than I go relatively light compared to my other pulldowns (notice 220 to the front, 150 behind).
I just do them very slow, and straddle the seat with my feet behind me and a slight forward lean so I can't use bodyweight to get the stack moving.
OK, maybe that's a tweak? ;D

Thanx, I'm gonna try that.

Delts & Triceps
Slowwwwwwwwly getting better at the barbell presses. Shoulder still feeling good. Did DB presses afterwards instead of machine presses adn holy hell I was weak...
Seated Barbell Press  Behind Head
95 x 8
95 x 8
115 x 8
135 x 6
145 x 5
155 x 3
165 x 2
170 x 1
155 x 4
155 x 4
155 x 4
135 x 6
135 x 6
135 x 5
135 x 5
Seated Dumbbell Press
50 x 8
60 x 6
60 x 5
60 x 6
60 x 5
60 x 5
60 x 5
Tricep Pressdowns
175 x 8
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
^^^ Whole Stack. :)
Hammer StrengthMTS Tricep Extensions
(Dual Stack  Weight Per Stack)
70 x 8
70 x 8
70 x 10
70 x 10
70 x 10
Rear Delts  Reverse Pec Deck
115 x 12
115 x 12
115 x 12
115 x 12
115 x 12
That's it.
Happy Friday. :D
=FLEX=

Did DB presses afterwards instead of machine presses adn holy hell I was weak...
That's about what I do, so it's not weak.

Chest & Biceps
Not much to say; progress on the bench is slowwww; only got up to 275 again, but it felt good so I did a few singles before dropping the weight and doing some reps with 225. Stamina is getting better though. The incline db presses were a lot less of a chore this week.
Barbell Bench Press
135 x 15
185 x 12
205 x 10
225 x 7
255 x 3
275 x 1
275 x 1
275 x 1
225 x 6
225 x 6
225 x 6
Incline Dumbbell Press
80 x 6
80 x 6
80 x 6
80 x 6
80 x 6
80 x 6
Barbell Curls
Bar x 12
95 x 6
105 x 6
105 x 6
105 x 5
105 x 5
105 x 5
95 x 6
Cable Curls
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
Pec Deck
160 x 12
160 x 12
160 x 12
160 x 12
And.....out of time.
Squats tomorrow.
=FLEX=

Squaterday
Bit of a rough one this morning, but I somehow managed to get 475 for a single. Really wanted 5 plates today, so I brough my FLIP video camera, but I didn't quite get there. Lisa took some vids of a few of my top sets though...will upload later.
Squats
135 x 6
185 x 6
225 x 6
275 x 3
275 x 3
315 x 3
345 x 2
365 x 1
385 x 1
405 x 3
455 x 1
475 x 1
405 x 3
Prone Leg Curls
200 x 5
200 x 5
200 x 5
200 x 5
^^^ Whole stack, FINALLY. :D
185 x 5
170 x 6
155 x 6
155 x 6
And that's it, no time for calves today...
Back & Traps tomorrow.
=FLEX=
Vids:
Squat  405 x 3 (http://www.youtube.com/watch?v=OBJKEw_IuSQ#)
Squat  455 x 1 (http://www.youtube.com/watch?v=KvtYiUo2amY#ws)
Squat  475 x 1 (http://www.youtube.com/watch?v=nbpA3DBC4Es#ws)
Squat  405 x 3 (http://www.youtube.com/watch?v=AvV9lJGltdI#ws)

Damn............even a slight pause in the hole. Great squatting man.

That 475 looked almost easy. :P

That 475 looked almost easy. :P
i don't know about easy but that looks like a good weight for you, good control and heavy enough to really push you
fuck that is a lot of weight

Thanks guys. Love me some heavy squats. 8)

Back & Traps
Had an awesome workout this morning. Was feeling thick, tight, solid. LOL. :D
MMC was in full effect. Concentrated on squeezing the muscles on every rep. Last week I tried dropping some warmup sets on the pulldowns and it worked out well so I did it again, getting to my max working weight by the 3rd set instead of the 5th. I'm liking it.
Increased the weight on the calf machine shrugs and also on the Hammer Strength rows; 2 pins away from doing the whole stack there.
Kept a fast pace too, doing 38 sets over 6 exercises in just under 90 minutes. :D
Close Grip Pulldowns
160 x 10
200 x 8
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
Seated Close Grip Cable Rows
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
^^^ Whole Stack :D
Single Arm Smith Machine Shrugs
115 x 12
115 x 12
115 x 12
115 x 12
115 x 12
115 x 12
Standing Calf Machine Shrugs
255 x 8
255 x 10
255 x 10
255 x 10
255 x 10
255 x 10
Wide Grip Pulldowns  Behind Head
145 x 8
150 x 6
150 x 6
150 x 8
150 x 8
150 x 8
Hammer Strength MTS Row
(Dual Stack  Weight Per Stack)
120 x 8
130 x 6
130 x 6
130 x 6
130 x 6
130 x 8 < :)
That's it. Done
Delts & Triceps Tomorrow.
=FLEX=

2nd journal I've read someone repping the stack on cable rows.
I must up my game.

Delts & Triceps
Mixed bag this morning. Barbell presses were solid, but the dumbbells kicked my ass.
Shoulder still weak, but no pain.
New PR of 180 on teh BB presses. I'll take it. :)
Seated Barbell Press  Behind Head
95 x 12
115 x 10
135 x 8
155 x 3
165 x 2
170 x 1
175 x 1
180 x 1 < :D
155 x 4
155 x 4
155 x 3
135 x 6
135 x 6
Seated Dumbbell Press
70 x 4
70 x 5
70 x 5
70 x 4
LifeFitness Shoulder Press Machine
110 x 6
110 x 6
110 x 6
Tricep Pressdowns
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
^^^ Whole Stack. :)
Hammer StrengthMTS Tricep Extensions
(Dual Stack  Weight Per Stack)
80 x 6
80 x 6
80 x 6
80 x 6
80 x 5
70 x 8
Out of time so no rear delts...
Happy Friday. :D
=FLEX=
Oh, and a vid from today's workout:
Seated Barbell Press  135 x 8 (http://www.youtube.com/watch?v=pJlxe_A3_G8#ws)

i can do 180 to the chest but not sure about behind the neck  don't even want to try (doubt it)
you should keep that out front with your shoulder  no?

240.8 lbs when I woke up this morning. :D
Leg Day # 2 + Incline Barbell Press (wut?)
It's a 3day holiday weekend up here and the weather is gorgeous, which means the gym was empty.
Went in for leg day #2 and for some reason I felt an urge to do some incline barbell presses, so I did. Went well, so I threw 2 plates on the bar and asked some random dude for a spot and got a single with 225 for the first time since I started training again.
I know that is warmup weight for most guys, but remember that 13 months ago I couldn't even bench press the empty bar without excruciating pain.
I'm very pleased with my progress and recovery. :)
The leg work was fine.
Leg Press
(Includes Sled Weight of ~120lbs)
300 x 12
390 x 10
480 x 10
570 x 8
660 x 6
750 x 6
840 x 6
900 x 5
900 x 5
900 x 5
900 x 5
900 x 5
750 x 8
750 x 8
750 x 8
Incline Barbell Press
135 x 8
135 x 12
165 x 8
185 x 5
195 x 4
205 x 3
215 x 1
225 x 1 <:) PR
205 x 3
205 x 3
205 x 2
185 x 5
LifeFitness Seated Leg Extensions
150 x 8
150 x 8
150 x 8
165 x 8
165 x 8
165 x 8
165 x 8
165 x 8
LifeFitness Standing Calf Raise
440 x 8
440 x 8
440 x 8
440 x 8
440 x 8
440 x 8
440 x 8
440 x 8
^^^ Whole stack plus a 45 lb plate lashed on.
That's it. Time for a shower and a cold beer. ;)
Happy Saturday.
=FLEX=

Nice way to enjoy a Holiday weekend IMO

Nice way to enjoy a Holiday weekend IMO
I could not agree more, brother.
And a couple pics:
(http://www.jskinner.com/bb/DSCN5374.JPG)
(http://www.jskinner.com/bb/DSCN5377.JPG)

arms look better lats look a lot better
u still cutting?

Quick & Dirty Holiday Workout  Chest & Biceps
No work today because it's a holdiay, so a quick & dirty afternoon workout.
Bench started off good, but after a couple heavy singles (well heavy for me) I was pretty much gassed.
Shoulder was feeling a little aggravated. Not so happy about that...
Barbell Bench Press
135 x 15
185 x 12
205 x 10
225 x 8
255 x 3
275 x 1
285 x 1
245 x 3
245 x 2
225 x 3
OK, done with that... :o
Incline Dumbbell Press
80 x 5
80 x 5
80 x 6
80 x 6
80 x 8
Barbell Curls
95 x 8
105 x 6
105 x 6
105 x 6
95 x 8
Cable Curls
22.5 kg x 10
27.5 kg x 8
32.5 kg x 6
32.5 kg x 8
32.5 kg x 8
32.5 kg x 8
That's it.
Happy Victoria Day! :D
=FLEX=

nice job, no need to push it to injury

Not too shabby for a recovering shoulder. Give Vicky a kiss for all of us! ;)

Vicky???
owait..............just got that. ;D

Squaterday
Brutal day in the squat rack and I only have myself to blame; didn't eat near enough yesterday. I was weak and lightheaded. Only got up to 435 for a single. Was rough. Decided to go lighter adn crank out some reps and that didn't work either so i just bailed. Lesson learned.
Squats
135 x 6
185 x 6
225 x 6
275 x 3
295 x 3
315 x 3
345 x 2
365 x 1
385 x 1
405 x 1
435 x 1
365 x 3
LifeFitness Prone Leg Curls
200 x 6
200 x 6
200 x 6
200 x 6
^^^ Whole stack
185 x 6
185 x 6
170 x 6
170 x 6
LifeFitness Standing Calf Raises
395 x 12
395 x 12
395 x 10
395 x 10
395 x 10
395 x 10
395 x 10
^^^ Whole stack
That's it.
Back & Traps tomorrow.
=FLEX=

Back & Traps
Had a good one this morning. Not much to say, though. Pretty much a carbon copy of last week, except I increased the weight and reduced the reps on the trap work.
Close Grip Pulldowns
160 x 10
200 x 6
220 x 5
220 x 5
220 x 5
220 x 5
220 x 5
200 x 6
Seated Close Grip Cable Rows
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
^^^ Whole Stack :D
Single Arm Smith Machine Shrugs
115 x 10
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8
Standing Calf Machine Shrugs
275 x 8
275 x 8
275 x 8
275 x 8
275 x 8
Wide Grip Pulldowns  Behind Head
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
Hammer Strength MTS Row
(Dual Stack  Weight Per Stack)
130 x 6
130 x 6
130 x 6
130 x 6
130 x 6
130 x 6
That's it. Done
Delts & Triceps Tomorrow.
=FLEX=

Delts & Triceps
Did dumbbell presses first this morning for the first time in forever. Went OK. Didn't go heavy on bb presses.
Seated Dumbbell Press
60 x 15
70 x 10
80 x 5
85 x 4
90 x 3
90 x 3
90 x 3
85 x 5
80 x 6
Seated Barbell Press  Behind Head
95 x 10
115 x 6
115 x 6
115 x 6
115 x 6
115 x 6
Tricep Pressdowns
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
^^^ Whole Stack. :)
Hammer StrengthMTS Tricep Extensions
(Dual Stack  Weight Per Stack)
80 x 8
80 x 8
80 x 8
80 x 8
80 x 8
80 x 8
Rear Delts  Reverse Pec Deck
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10
Happy Friday. :D
=FLEX=

Chest & Biceps
Not a bad start to the week. Shoulder was squawking a little, but it didn't hold me back.
Barbell Bench Press
135 x 15
185 x 12
205 x 10
225 x 6
255 x 2
275 x 1
275 x 1
275 x 1
225 x 7
225 x 6
225 x 5
Incline Dumbbell Press
80 x 6
80 x 6
80 x 6
80 x 6
80 x 6
80 x 6
Barbell Curls
95 x 6
100 x 6
100 x 6
100 x 6
100 x 6
100 x 6
100 x 6
Cable Curls
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
Pec Deck
160 x 12
160 x 12
160 x 12
160 x 12
That's it.
Squats tomorrow
=FLEX=

Squaterday
Didn't make it to the gym yesterday. My stepson was playing in a concert at his highschool on Tuesday night so Lisa and I went to that event. It lasted twice as long (and was 10 times better) than we expected. Didn't get to bed until after 11pm and I wasn't going to attempt squaterday on less than 5 hours sleep.
Had a slightly better day today in the squak rack versus last week, but this cut is wreaking havoc on my squats. It's really the only exercise I've noticed any drop in strength on, but it's been dramatic.
Squats
135 x 6
185 x 6
225 x 6
275 x 3
275 x 3
295 x 3
315 x 3
345 x 1
345 x 2
365 x 1
385 x 1
405 x 1
435 x 1
435 x 1
LifeFitness Prone Leg Curls
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5
^^^ Whole stack
185 x 6
170 x 6
155 x 8
LifeFitness Seated Leg Extensions
180 x 8
180 x 8
180 x 8
180 x 8
180 x 8
LifeFitness Standing Calf Raises
395 x 10
395 x 10
395 x 10
395 x 10
395 x 10
^^^ Whole stack
That's it.
Back & Traps tomorrow.
=FLEX=

I'm starting to think cutting is bad for you :\

Back & Traps
This continues to be a solid workout for me. No loss of strength at all, and even made some progress on the Hammer Strength rows (finally did the whole stack for reps) although I did move it up in the rotation due to other equipment being in use.
Close Grip Pulldowns
160 x 12
200 x 6
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
200 x 6
Seated Close Grip Cable Rows
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
^^^ Whole Stack :D
Single Arm Smith Machine Shrugs
115 x 10
125 x 10
125 x 10
125 x 10
125 x 10
125 x 10
Hammer Strength MTS Row
(Dual Stack  Weight Per Stack)
130 x 6
150 x 6
150 x 6
150 x 6
150 x 6
150 x 6
^^^ Whole Stack :)
Standing Calf Machine Shrugs
275 x 10
275 x 10
275 x 10
275 x 10
275 x 10
Wide Grip Pulldowns  Behind Head
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
And...out of time.
Delts & Triceps Tomorrow.
=FLEX=

Delts & Triceps
Not a bad one today. Got 180 again for a single the barbell presses, and made some meagre improvement on the working sets.
DB presses were tough after all the barbell work but I was still able to do a bit better than usual.
Was not quite as strong as usual on the triceps work, though...
Seated Barbell Press  Behind Head
95 x 10
115 x 10
135 x 6
135 x 6
155 x 3
165 x 2
175 x 1
180 x 1
155 x 5
155 x 5
155 x 4
155 x 3
155 x 3
135 x 6
Seated Dumbbell Press
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5
Tricep Pressdowns
160 x 10
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
^^^ Whole Stack.
175 x 8
175 x 8
Rear Delts  Reverse Pec Deck
115 x 12
130 x 10
130 x 10
145 x 10
145 x 10
145 x 10
145 x 10
Hammer StrengthMTS Tricep Extensions
(Dual Stack  Weight Per Stack)
80 x 6
80 x 6
70 x 7
70 x 6
70 x 6
70 x 6
Happy Saturday. :D
=FLEX=

Chest & Biceps
Not a Had an OK start to the training week. Bench press was pretty much a carbon copy of last week, but I made some meagre progress on the dumbbells and barbell curls. Decided I wanted a 5x5 w/ the 90's, but only squeezed out 5 reps on the last set; I'll take it. Spent almost an hour on bench press so I didn't have time for much else. Wow.
Barbell Bench Press
135 x 15
185 x 12
205 x 10
225 x 6
255 x 2
275 x 1
275 x 1
275 x 1
225 x 5
225 x 5
225 x 5
Incline Dumbbell Press
90 x 2 <lolwut?
90 x 4
90 x 4
90 x 4
90 x 4
90 x 5
Barbell Curls
95 x 6
95 x 6
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5
That's it.
Squats tomorrow
=FLEX=

Squaterday
Had a half decent day in the squat rack. Wasn't easy but I pushed myself and got to a single at 455. Not spectacular, but for a zero carb calorie deficit diet I will take it.
Squats
135 x 6
185 x 6
225 x 6
275 x 6
315 x 5
345 x 3
365 x 2
385 x 1
405 x 1
435 x 1
455 x 1
405 x 3
LifeFitness Prone Leg Curls
200 x 5
200 x 5
200 x 5
200 x 5
^^^ Whole stack
185 x 6
185 x 6
170 x 6
170 x 6
155 x 8
155 x 8
Hammies = FRIED
That's it.
Back & Traps tomorrow.
=FLEX=

You will get used to lower carbs after a while(and no  I don't stop the beer on low carbs, life is too short). I think you'll like the results. Lower bwt does effect strength, but not radically so IMO.
Squat still looks big.

....., but for a zero carb calorie deficit diet I will take it.
.
I looked back, and did not see. Are you going keto?

Back & Traps
Had a great session this morning. Felt very strong. Moved rather quickly and got lots done.
Close Grip Pulldowns
160 x 12
200 x 6
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
200 x 6
Seated Close Grip Cable Rows
260 x 8
260 x 8
260 x 8
260 x 8
260 x 8
^^^ Whole Stack :D
Single Arm Smith Machine Shrugs
115 x 12
115 x 12
115 x 12
115 x 12
115 x 12
Standing Calf Machine Shrugs
295 x 10
295 x 10
295 x 10
295 x 10
295 x 10
Wide Grip Pulldowns  Behind Head
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
Hammer Strength MTS Row
(Dual Stack  Weight Per Stack)
150 x 6
150 x 6
150 x 6
150 x 6
^^^ Whole Stack :)
And...out of time.
Delts & Triceps Tomorrow.
=FLEX=

Delts & Triceps
Finally saw some movement on the scale this morning. 238...
Weak as a kitten though. Strong tradeoff. Actually was weak on the shoulder stuffs but strong on the triceps.
Seated Barbell Press  Behind Head
95 x 12
115 x 10
135 x 6
135 x 6
155 x 3
165 x 1
170 x 1
155 x 3
155 x 4
135 x 6
135 x 5
135 x 5
Seated Dumbbell Press
80 x 2
80 x 3
70 x 5
70 x 4
70 x 4
^^^ OK, that was just pathetic... :[
Tricep Pressdowns
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
^^^ Whole Stack.
Life Fitness Seated Shoulder Press Machine
110 x 6
110 x 6
110 x 6
110 x 6
110 x 6
Hammer Strength MTS Tricep Extensions
(Dual Stack  Weight Per Stack)
70 x 8
70 x 10
80 x 8
80 x 6
80 x 6
80 x 6
70 x 8
And out of time.
Happy Friday. :)
=FLEX=
And a postworkout pic.......
(http://www.jskinner.com/bb/DSCN5465a.JPG)

why you Flexin' at 6 am brah? Flexin' is for 9 pm after drinks

Delts & Triceps
Finally saw some movement on the scale this morning. 238...
Weak as a kitten though. Strong tradeoff. Actually was weak on the shoulder stuffs but strong on the triceps.
..
Good job and congrats. As for the strength thing.....well that just comes with the territory. Was a real ego check when I cut from 205 to 178....but eventually I gained it all back and then some.
You are a strong dude...and it is easy to get attached to the strength. If that is an ultimate goal....carrying extra fat is a good thing. But LOOKING stong is totally different. My guess is when you start getting down in the 210205 range (not sure if you want to go that low or not), people will all think you are getting bigger....and not just a little....A LOT bigger.
Funny....when I first cut.... a bunch of long time friends actually asked me if I was juicing cause how much bigger I got. I laughed and said....dude....I was 205 3 months ago...now I am 180 and you think I am bigger?!!...
Dont let the mind stuff mess with you. I think you have tons of good quality mass and it will only continue to look better as you strip away the fat! Good job.

My guess is when you start getting down in the 210205 range (not sure if you want to go that low or not), people will all think you are getting bigger....and not just a little....A LOT bigger.
Funny....when I first cut.... a bunch of long time friends actually asked me if I was juicing cause how much bigger I got. I laughed and said....dude....I was 205 3 months ago...now I am 180 and you think I am bigger?!!...
Dont let the mind stuff mess with you. I think you have tons of good quality mass and it will only continue to look better as you strip away the fat! Good job.
I know this to be true. Thank you for reminding me. :)
I remember when I did my first cut wayyyyyyyyyy back in like '91 or '92 after a few years of lifting I went from 205 to 177 and everyone was asking me if I was prepping for a show. And these were not fucking newbs that didn't know jack. These were real bodybuilders @ Powerhouse Gym. I had striations on my legs, shoulders, chest. Midsection still looked like shit though. Stomach was flat, but no visible abs unless I flexed. Squat and bench tanked to hell. Said 'fuck this" I'm bulking and eventually got up to 235 with a 32 inch waist.
Oh to be 25 again..............

...
Oh to be 25 again..............
F that! My aim is the blow away my former self from my 20's. I knew nothing about nutrition back then and everything was a shotgun approach.
That is the nice thing about age....it gives you some perspective and you can decide to not repeat the mistakes of the past.
Good luck and best of progress moving forward. (Take a bunch of good progress pics too!)

...
Oh to be 25 again..............
F that! My aim is the blow away my former self from my 20's. I knew nothing about nutrition back then and everything was a shotgun approach.
That is the nice thing about age....it gives you some perspective and you can decide to not repeat the mistakes of the past.
Good luck and best of progress moving forward. (Take a bunch of good progress pics too!)
My goal is to be better than I was back then too. But back then I could drink like a sailor, eat nonstop, build muscle, yet still stay pretty lean.
I took a bunch of pics last night, and while they def showed the progress I've made, I was too embarassed about the belly fat to post em up.
When I get to 230 I will post pics...

....
My goal is to be better than I was back then too. But back then I could drink like a sailor, eat nonstop, build muscle, yet still stay pretty lean.
I took a bunch of pics last night, and while they def showed the progress I've made, I was too embarassed about the belly fat to post em up.
When I get to 230 I will post pics...
We all could! But we are smarter now for sure!
As for being embarrassed.......Ill just say this.... there is little doubt that you have a great deal off mass...and hard earned at that!. F' the 150 lb kids with abs. They would just get crushed unracking some of the weights you work with.
The key is to carry mass AND have abs. That is well within your reach. I can personally share that spending a decade plus with a 36" plus waist.....it sure feels much nicer (all around) to be rid of the extra fat. I can remember when tying my shoes, my gut would get in the way.
Again....good luck and stay strong. I had a hard day today (first in a while). So tempted to say screw it and binge out on some food. Staying strong.....but it is a struggle at times. Moreso in regards to the decrease in gym performance.

w00t!
235.8 on the scale this morning
Pic from last night:
(http://www.jskinner.com/bb/DSCN5473a.JPG)

Mirin traps?
Yeah...........u mirin...... 8)

Awesome pic. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.

Awesome pic. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.
Literally LOL'd
Also: negged
;D

Saturday Afternoon Garage Workout
Been a long time since I deadlifted so I decided to get reacquainted with the deads today. Wasn't great, but not too bad either. Got up to 475 for a single, then did it two more times. :)
Did some incline bench and was happy to get a couple reps with 225. I know this is baby weight for most guys, but I have a great deal of difficulty unracking this with my bum shoulder.
Finished up with some barbell curls and called it a workout.
teh d34dZ
135 x 10
225 x 6
275 x 3
285 x 3
315 x 3
365 x 1
385 x 1
405 x 1
455 x 1
475 x 1
475 x 1
475 x 1
405 x 1 :\
Incline Bench Press
135 x 12
165 x 10
185 x 6
205 x 4
215 x 3
225 x 1
225 x 2
225 x 1
205 x 3
205 x 3
185 x 5
185 x 5
185 x 5
Barbell Curls
95 x 6
95 x 6
95 x 8
95 x 8
95 x 6
95 x 6
Happy Saturday. :D
=FLEX=

..
Been a long time since I deadlifted so I decided to get reacquainted with the deads today. Wasn't great, but not too bad either. Got up to 475 for a single, then did it two more times. :)
...
Is your strength off that much or were you just taking it easy? Thought I remembered seeing you dead 530 540.

Is your strength off that much or were you just taking it easy? Thought I remembered seeing you dead 530 540.
In January I was pulling 530 or so.
Just been really slacking on the deads since then. Grip was fine but my lower back was not as strong as it used to be.

In January I was pulling 530 or so.
Just been really slacking on the deads since then. Grip was fine but my lower back was not as strong as it used to be.
Gotcha... I am just wondering as a point of reference. (to compare to what I experience). I am surprised that with all the squatting you do, your deads have suffered that much. I was only doing deads about once every month or two and never really noticed a strength loss...but not much gain either....
I am guessing it had more to do with your cut... I am going to see if I can buck the system and increase my deads while cutting. As crazy as it sounds, I think it is a good strategy. I think going to doing them weekly now, will be good stimulus for my body to hang on to muscle. I am hoping that the weekly attention will result in strength gain. (hoping). This should put me in good position to do a 3x bw dead. (a goal I would enjoy hitting) I think I am within about 2030lbs of it right now.

Chest & Biceps
Not much to say...basically a carbon copy of last week. Fighting for every rep on the barbell presses...
Barbell Bench Press
135 x 15
185 x 12
205 x 10
225 x 7
255 x 3
275 x 1
275 x 1
275 x 1
225 x 6
225 x 5
225 x 4
Incline Dumbbell Press
90 x 4
90 x 4
90 x 4
90 x 4
90 x 4
Barbell Curls
95 x 6
105 x 6
105 x 6
105 x 6
95 x 6
Cable Curls
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
Pec Deck
160 x 12
160 x 12
160 x 12
160 x 12
That's it.
Squats tomorrow
=FLEX=

Squaterday
All kinds of gravity in the gym today. :o
Got up to 455 on squats for a single but it wasn't easy. Squeezed in some leg extensions and holy hell my legs were smoked. Feeling this workout already...
Squats
135 x 6
185 x 6
225 x 6
275 x 5
295 x 3
315 x 3
345 x 2
365 x 1
385 x 1
405 x 1
435 x 1
455 x 1
405 x 3
LifeFitness Prone Leg Curls
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5
^^^ Whole stack :)
LifeFitness Leg Extentions
180 x 8
180 x 8
180 x 8
180 x 8
180 x 8
Standing Calf Raises
395 x 10
395 x 10
395 x 10
395 x 10
395 x 10
That's it.
Back & Traps tomorrow.
=FLEX=

A couple progress pics....
(http://www.jskinner.com/bb/DSCN5492a.JPG)
(http://www.jskinner.com/bb/DSCN5493a.JPG)

Back & Traps
Was highly motivated this morning. Kicked things up a notch. :)
Close Grip Pulldowns
160 x 12
200 x 6
220 x 6
220 x 6
240 x 5
240 x 5
240 x 5
220 x 6
220 x 6
Seated Close Grip Cable Rows
285 x 6
285 x 6
285 x 6
285 x 6
285 x 6
285 x 6
^^^ Whole Stack + 25lb plate lashed on. :D
Single Arm Smith Machine Shrugs
115 x 8
115 x 10
115 x 10
115 x 10
115 x 10
Wide Grip Pulldowns  Behind Head
160 x 8
160 x 8
160 x 8
160 x 8
160 x 8
Standing Calf Machine Shrugs
295 x 8
295 x 8
295 x 8
Hammer Strength MTS Row
(Dual Stack  Weight Per Stack)
150 x 6
150 x 6
150 x 6
150 x 6
150 x 6
^^^ Whole Stack :)
And...out of time.
Delts & Triceps Tomorrow.
=FLEX=

Seated Close Grip Cable Rows
^^^ Whole Stack + 25lb plate lashed on. :D
noice!

your cut and weight loss is going well. Your pics are showing it. stop worrying..looks like you are doing just fine. listen to Lisa ok? ;D

your cut and weight loss is going well. Your pics are showing it. stop worrying..looks like you are doing just fine. listen to Lisa ok? ;D
oh hai der! :)
And thanks lbm... 8)

Delts & Triceps
So tired this morning. Been gorgeous weather last few nights and it's been hard to get to bed on time.
Had a decent workout regardless. :)
Seated Barbell Press  Behind Head
95 x 12
115 x 6
115 x 6
135 x 6
135 x 6
155 x 3
165 x 1
170 x 1
145 x 6
145 x 6
145 x 5
145 x 5
145 x 4
135 x 6
Life Fitness Seated Shoulder Press Machine
110 x 8
110 x 8
110 x 8
110 x 8
110 x 8
Tricep Pressdowns
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
^^^ Whole Stack.
Rear Delts  Reverse Pec Deck
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10
Hammer Strength MTS Tricep Extensions
(Dual Stack  Weight Per Stack)
70 x 8
70 x 8
70 x 8
70 x 8
70 x 8
And out of time.
Happy Friday. :D
=FLEX=

No training this weekend and not training tomorrow. Back at it on Tuesday.
Until then, here's a few pics from yesterday:
(http://www.jskinner.com/bb/DSCN5499.JPG)
(http://www.jskinner.com/bb/DSCN5512.JPG)
(http://www.jskinner.com/bb/DSCN5527.JPG)

leanin' out and gettin' some veins Broham 8)

Looks like you're makin' progress, Jim. Good job!

Chest & Biceps
Barbell Bench Press
135 x 15
185 x 12
205 x 10
225 x 6
255 x 2
275 x 1
225 x 6
225 x 6
225 x 6
225 x 6
Incline Dumbbell Press
85 x 4
85 x 5
85 x 5
85 x 5
85 x 5
Barbell Curls
95 x 6
105 x 6
105 x 6
105 x 6
105 x 6
95 x 6
Cable Curls
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
Pec Deck
160 x 12
175 x 12
190 x 10
190 x 10
190 x 10
And out of time...
Squats tomorrow
=FLEX=

what are these "curls" you speak of?

Lookin lean in the pix Flex :)

sausage, eggs, toast, coffee, lemme see ...what's missing this morning?
oh yeah, Flex's journal update!

sausage, eggs, toast, coffee, lemme see ...what's missing this morning?
oh yeah, Flex's journal update!
Sorry, was having dat der postworkout sex0rz so I didn't have time to update before I left for work. ;D

Squaterday
Pretty much a carbon copy of lasty week...and I'm OK with that I guess. :)
Squats
135 x 6
185 x 6
225 x 6
275 x 3
275 x 5
295 x 3
315 x 3
345 x 2
365 x 1
385 x 1
405 x 1
435 x 1
455 x 1
405 x 3
LifeFitness Prone Leg Curls
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5
^^^ Whole stack :)
185 x 6
170 x 7
155 x 8
LifeFitness Leg Extentions
180 x 8
180 x 8
180 x 8
180 x 8
180 x 8
Standing Calf Raises
395 x 10
395 x 10
395 x 10
395 x 10
395 x 10
That's it.
Back & Traps tomorrow.
=FLEX=

Back & Traps
Close Grip Pulldowns
160 x 12
200 x 6
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
200 x 6
Seated Close Grip Cable Rows
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
^^^ Whole Stack
Single Arm Smith Machine Shrugs
115 x 12
115 x 10
115 x 10
115 x 10
115 x 10
Wide Grip Pulldowns  Behind Head
160 x 8
160 x 8
160 x 8
160 x 8
160 x 8
160 x 8
Standing Calf Machine Shrugs
295 x 8
295 x 8
295 x 8
295 x 8
295 x 8
And...out of time.
Delts & Triceps Tomorrow.
=FLEX=

Delts & Triceps
Seated Barbell Press  Behind Head
95 x 12
115 x 8
125 x 6
135 x 6
145 x 5
155 x 3
165 x 1
145 x 5
145 x 5
145 x 4
145 x 4
135 x 6
135 x 5
Life Fitness Seated Shoulder Press Machine
110 x 8
110 x 6
110 x 6
110 x 6
110 x 6
110 x 6
Tricep Pressdowns
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
^^^ Whole Stack.
Rear Delts  Reverse Pec Deck
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10
Hammer Strength MTS Tricep Extensions
(Dual Stack  Weight Per Stack)
70 x 6
70 x 6
70 x 6
70 x 6
70 x 6
70 x 6
70 x 7
That's it.
Happy Friday. :D
=FLEX=

Just checking in to see how the cut progress is going....

Just checking in to see how the cut progress is going....
I feel fat as fuck right now.
After eating nothing but a chicken breast for lunch for the past two months I took my new employee out for lunch today (first week on the job) and I got a mile high Montreal Smoked meat sammich.
Oh Lawd.
Weight has barely moved, but I swear I look leaner. Lotsa people mirin in the gym. Been wearing tank tops all week.
Will take some pics this w/e.

Just checking in to see how the cut progress is going....
I feel fat as fuck right now.
After eating nothing but a chicken breast for lunch for the past two months I took my new employee out for lunch today (first week on the job) and I got a mile high Montreal Smoked meat sammich.
Oh Lawd.
Weight has barely moved, but I swear I look leaner. Lotsa people mirin in the gym. Been wearing tank tops all week.
Will take some pics this w/e.
Yea....highs and lows.... I can relate. Tough week for me. I am feeling small as fuk.....totally deflated and flat. Makes me want to just go and pig out!
Funny how we all kind of go through the same stuff. Look forward to your progress. It is keeping me fired up too.

sausage, eggs, toast, coffee, lemme see ...what's missing this morning?
oh yeah, Flex's journal update!
Sorry, was having dat der postworkout sex0rz so I didn't have time to update before I left for work. ;D
You should try dat dere sex0rz preworkout... even skipped my Black Powder. T must've been spiked afterwards.

Saturday Afternoon Garage Workout
teh d34dZ
135 x 6
225 x 6
275 x 3
295 x 3
315 x 3
365 x 1
365 x 1
385 x 1
385 x 1
405 x 1
425 x 1
455 x 1
475 x 1
405 x 1
Incline Barbell Press
135 x 8
135 x 12
165 x 10
185 x 5
185 x 5
185 x 6
205 x 3
205 x 3
205 x 3
205 x 4
205 x 3
185 x 5
185 x 5
185 x 4
Barbell Curls
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
Not super happy with the deadlifts, but I guess that's what I deserve for not doing them regularly the last few months.
Happy Saturday.
=FLEX=
Oh, and a few shitty pics. Fuck me. Look in mirror, think I look great. Ask my son to take some pics. Look at pics. Wanna quit the whole fucking thing.
(http://www.jskinner.com/bb/DSCN5545.JPG)
(http://www.jskinner.com/bb/DSCN5546.JPG)
(http://www.jskinner.com/bb/DSCN5547.JPG)

Looking good man. Legs look vastly different from the older pic I have seen you post.
All I can say....is it has been the best thing I have ever done. I am not the leanest guy by far....but I have gotten to a point where people really notice. It is pretty striking. I also feel 100 times better.
So no matter how far you go.....I think you wont regret it.
Keep at it!

([url]http://www.jskinner.com/bb/DSCN5545.JPG[/url])
I'm fighting with a jiggly waistline also, what a pain in the ass. I even have fat on my lower back that I just wanna fukin' just grab and rip off >:(
That said, for a guy that doesn't do much direct trap work, they look great. Shoulders, arms and forearms gotta lotta beef.
Feels funny to say forearms have good mass, but damn you sportin' a couple hams between your wrist and elbow.

Thanks for the support and comments guys.
Weighed 235.4 today, so still moving in the right direction, however slowly.
I'm done being a fat fuck.
On a mission to acquire dat der aesthetics.

([url]http://www.jskinner.com/bb/DSCN5545.JPG[/url])
I'm fighting with a jiggly waistline also, what a pain in the ass. I even have fat on my lower back that I just wanna fukin' just grab and rip off >:(
That said, for a guy that doesn't do much direct trap work, they look great. Shoulders, arms and forearms gotta lotta beef.
Feels funny to say forearms have good mass, but damn you sportin' a couple hams between your wrist and elbow.
Dude you're starting to look like a rock! Some cuts and vascularity are very evident. Whatever you're doing, keep it up. It's working!

Dude you're starting to look like a rock! Some cuts and vascularity are very evident. Whatever you're doing, keep it up. It's working!
Thanks. :)

Chest & Biceps
Barbell Bench Press
135 x 15
185 x 12
205 x 10
225 x 6
255 x 2
275 x 1
225 x 6
225 x 6
225 x 6
225 x 5
225 x 5
Incline Dumbbell Press
80 x 6
80 x 6
80 x 6
80 x 6
80 x 6
Barbell Curls
95 x 6
95 x 6
105 x 5
105 x 5
105 x 5
95 x 6
95 x 6
Pec Deck
160 x 12
175 x 10
175 x 10
175 x 10
175 x 10
175 x 10
And out of time...
Squats tomorrow
=FLEX=

Squaterday
Rough day in the squat rack. Not blaming the cut though; my hip arthritis has flared up the last few days to the point it's interrupting my sleep. I just didn't feel stable under the weight today. I meant to grab some Aleve last night on my way home from work but forgot...Anyway I did what I could.
Squats
135 x 6
185 x 6
225 x 6
275 x 3
275 x 5
295 x 3
315 x 3
345 x 2
365 x 1
385 x 1
405 x 1
435 x 1
365 x 1
365 x 1
365 x 1
315 x 3
LifeFitness Prone Leg Curls
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5
^^^ Whole stack :)
185 x 6
170 x 7
155 x 8
LifeFitness Leg Extentions
195 x 8
195 x 8
195 x 8
195 x 8
195 x 8
^^^ Bumped these up 1 plate today.
Standing Calf Raises
395 x 10
395 x 10
395 x 10
395 x 10
395 x 10
That's it.
Back & Traps tomorrow.
=FLEX=

Lost some reps here and gained some there. Overall not a bad workout today. Was sweating like a pig and moved very quickly, getting all this done in one hour and twenty minutes.
No movement on the scale this week. Diet has been good, but too many patio beers after work...
Back & Traps
Close Grip Pulldowns
160 x 12
200 x 6
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
200 x 6
Seated Close Grip Cable Rows
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
^^^ Whole Stack
Single Arm Smith Machine Shrugs
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
Wide Grip Pulldowns  Behind Head
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
Standing Calf Machine Shrugs
295 x 10
295 x 10
295 x 10
295 x 10
295 x 10
Hammer Strength MTS Row
(dual stack  weight per stack)
130 x 6
130 x 6
130 x 6
130 x 6
130 x 6
130 x 6
Delts & Triceps Tomorrow.
=FLEX=

Delts & Triceps
Had a good one this morning. Started off a bit rough, but once the blood got flowing I had a great workout. No new ground on the BB presses, but they weren't too bad either. Was a bit stronger than last week on pretty much everything. feelsgoodman.jpg.
Seated Barbell Press  Behind Head
95 x 10
115 x 8
125 x 6
135 x 6
145 x 5
155 x 3
165 x 2
170 x 1
155 x 3
155 x 3
155 x 3
135 x 6
Life Fitness Seated Shoulder Press Machine
(done facing machine)
125 x 6
125 x 6
125 x 6
125 x 6
125 x 6
110 x 8
110 x 8
110 x 8
Tricep Pressdowns
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
^^^ Whole Stack.
Hammer Strength MTS Tricep Extensions
(Dual Stack  Weight Per Stack)
70 x 8
70 x 8
70 x 8
70 x 8
70 x 8
Rear Delts  Reverse Pec Deck
130 x 12
145 x 10
145 x 10
145 x 10
145 x 10
145 x 10
That's it.
Happy Friday. :D
=FLEX=

Legs
Had an awesome workout today. Long weekend due to holiday on Monday (Canada Day) so the gym was practically empty. Took my sweet time and it was just great.
Threw in some incline bench press in the middle of my leg workout and it was the best incline press session I have had since I started lifting again.
feelsgoodman.jpg
Leg Press
(includes sled weight of ~120lbs)
300 x 12
390 x 10
480 x 10
570 x 10
660 x 10
750 x 8
840 x 6
900 x 5
900 x 5
900 x 5
900 x 5
900 x 5
750 x 8
750 x 8
750 x 8
750 x 8
750 x 8
Incline Barbell Press
135 x 12
165 x 8
185 x 6
205 x 3
205 x 3
215 x 2
225 x 1
225 x 1
225 x 2 :)
205 x 3
205 x 3
205 x 3
185 x 6
185 x 6
185 x 6
LifeFitness Leg Extensions
195 x 8
195 x 8
195 x 8
195 x 7
195 x 7
195 x 7
Hammer Strength Seated Calf Raises
BW + 125 x 10
BW + 125 x 10
BW + 125 x 10
BW + 125 x 10
BW + 125 x 10
BW + 125 x 10
BW + 125 x 10
BW + 125 x 10
That's it.
Happy Saturday. :D
=FLEX=

Good stuff Flex.
You made this Saturday your bitch.

Good stuff Flex.
You made this Saturday your bitch.
Fuck I can barely walk today. Calf DOMs

Had an OK workout; wasn't super strong on bench but still clinging to a measly 275 single. Everything else was OK
Chest & Biceps
Barbell Bench Press
135 x 15
185 x 12
205 x 10
225 x 5
255 x 2
275 x 1
225 x 5
225 x 5
225 x 4
Incline Dumbbell Press
80 x 6
80 x 6
80 x 6
80 x 6
80 x 6
Barbell Curls
95 x 8
110 x 5
110 x 5
110 x 5
110 x 5
95 x 8
Single Arm Cable Curls
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
And out of time...
Squats tomorrow and I don't know how that's gonna go because my legs are still wrecked from Saturday's workout.
=FLEX=

Solid workout this morning. Strength and stamina were both great.
Did back instead of legs because I still have major DOMS from Saturday's workout so I will do squats tomorrow.
Back & Traps
Close Grip Pulldowns
160 x 12
200 x 6
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
200 x 6
Seated Close Grip Cable Rows
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
^^^ Whole Stack
Single Arm Smith Machine Shrugs
115 x 12
125 x 10
125 x 10
125 x 10
125 x 10
Wide Grip Pulldowns  Behind Head
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
Standing Calf Machine Shrugs
295 x 12
295 x 12
295 x 12
295 x 12
295 x 12
295 x 12
Hammer Strength MTS Row
(dual stack  weight per stack)
130 x 8
130 x 8
130 x 8
130 x 8
130 x 8
And out of time...
Squats Tomorrow.
=FLEX=

Squaterday
Slightly better day in the squat rack this week. Lisa bought me some Aleve for my hip issues and it worked it's magic. Hip felt 80% better. Still didn't get past 435, but I felt more like I was lifting the weight rather than struggling to not get crushed by it. All I had time for after squats was some leg curls, but that's fine I still have calf DOMS from Saturday's workout. SRSLY. WTF?
Squats
135 x 8
185 x 8
225 x 6
275 x 3
275 x 5
295 x 3
315 x 3
315 x 4
345 x 1
345 x 2
365 x 1
385 x 1
405 x 1
435 x 1
LifeFitness Prone Leg Curls
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5
^^^ Whole stack :)
185 x 5
170 x 6
170 x 6
155 x 8
155 x 8
Delts & Triceps tomorrow.
=FLEX=

Delts & Triceps
Good session this morning. No new ground, but solid work overall
Seated Barbell Press  Behind Head
95 x 12
115 x 10
125 x 6
135 x 6
145 x 5
155 x 3
165 x 1
170 x 1
155 x 4
155 x 4
155 x 3
155 x 3
155 x 3
135 x 6
Life Fitness Seated Shoulder Press Machine
(done facing machine)
125 x 6
125 x 6
125 x 6
125 x 6
125 x 6
Tricep Pressdowns
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
^^^ Whole Stack.
Rear Delts  Reverse Pec Deck
130 x 12
145 x 10
145 x 10
145 x 10
145 x 10
145 x 10
Hammer Strength MTS Tricep Extensions
(Dual Stack  Weight Per Stack)
70 x 8
70 x 8
70 x 8
70 x 8
70 x 8
70 x 8
That's it.
Happy Friday. :D
=FLEX=

Legs
Last Saturday's workout had me absolutely wrecked for days, so I decided to do my best to repeat it today.
Actually did better on everything except incline BB press, but even that was not bad (for me).
4 exercises: 2.5 hours. LMAO
ALSO: 231.8 today..... come at me.
feelsgoodman.jpg
Leg Press
(includes sled weight of ~120lbs)
300 x 12
390 x 10
480 x 10
570 x 10
660 x 10
750 x 8
840 x 6
900 x 6
900 x 6
900 x 6
900 x 6
900 x 6
750 x 8
750 x 8
750 x 8
750 x 8
750 x 8
Incline Barbell Press
135 x 12
165 x 8
185 x 5
205 x 2
215 x 1
215 x 1
215 x 1
185 x 6
185 x 6
185 x 6
185 x 6
185 x 6
LifeFitness Leg Extensions
195 x 8
195 x 8
210 x 7
210 x 7
210 x 7
210 x 7
210 x 7
210 x 7
210 x 7
Hammer Strength Seated Calf Raises
BW + 140 x 10
BW + 140 x 10
BW + 140 x 10
BW + 140 x 10
BW + 140 x 10
BW + 140 x 10
BW + 140 x 10
BW + 140 x 10
BW + 140 x 10
BW + 140 x 10
That's it.
Happy Saturday. :D
=FLEX=

I see some pain in your future Bro.

I see some pain in your future Bro.
Went to sit down on the front step to log this workout and literally fell into a sitting position.
LEGS: DESTROYED

mernin' kids.
Just woke up and half the day is gone. :o
Not even sure if I will work out or not.....
Fuck Yeah  just killed the steel  40 + sets of arms, swollen, veiny and throbbing like a giant heart  I LOVE THIS SHIT !!!!
I see some pain in your future Bro.
Went to sit down on the front step to log this workout and literally fell into a sitting position.
LEGS: DESTROYED
Mission:
Accomplished.

Nice. Destroyed legs is nice... destroyed knees, not so much!

Chest & Biceps
Wasn't super happy with the barbell presses today, but not a bad workout overall. Trying something new to get my bench up. Did 5 sets of 3 @ 235 and I will try to do this every week (5 sets of 3) and bump the weight up 5lbs/week.
Barbell Bench Press
135 x 15
185 x 12
205 x 10
225 x 6
255 x 2
275 x 1
235 x 3
235 x 3
235 x 3
235 x 3
235 x 3
Incline Dumbbell Press
80 x 7
80 x 7
80 x 6
80 x 6
80 x 6
80 x 6
Barbell Curls
95 x 8
115 x 3
115 x 3
115 x 3
95 x 8
Single Arm Cable Curls
60 x 10
60 x 10
60 x 10
60 x 10
Pec Deck
160 x 12
160 x 12
160 x 12
160 x 12
And that's it.
Squats tomorrow
=FLEX=

Squaterday
Squats
135 x 10
185 x 6
185 x 6
225 x 6
225 x 6
275 x 5
275 x 5
295 x 3
295 x 3
315 x 3
315 x 3
345 x 1
345 x 1
365 x 2
385 x 1
405 x 1
435 x 1
LifeFitness Prone Leg Curls
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5
^^^ Whole stack :)
185 x 6
170 x 8
And out of time....
Back & Traps tomorrow.
=FLEX=

Back & Traps
Had to work really hard to duplicate last week's workout, but I managed. :)
Close Grip Pulldowns
160 x 12
200 x 6
200 x 6
220 x 6
220 x 6
220 x 6
220 x 6
200 x 6
200 x 6
Seated Close Grip Cable Rows
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
^^^ Whole Stack
Single Arm Smith Machine Shrugs
115 x 12
125 x 10
125 x 10
125 x 10
125 x 10
Wide Grip Pulldowns  Behind Head
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
Standing Calf Machine Shrugs
295 x 10
295 x 10
295 x 10
295 x 12
295 x 12
Hammer Strength MTS Row
(dual stack  weight per stack)
130 x 8
130 x 8
130 x 8
130 x 8
130 x 8
And out of time...
Delts & Triceps tomorrow.
=FLEX=

Delts & Triceps
Sooooooooooo tired this morning...weak as a kittne on the barbell presses but I did what I could. Rest of the workout was surprisingly good though.
Seated Barbell Press  Behind Head
95 x 12
115 x 8
115 x 8
135 x 6
135 x 6
145 x 3
145 x 3
145 x 3
155 x 1
155 x 1
155 x 1
135 x 5
135 x 5
135 x 5
Life Fitness Seated Shoulder Press Machine
(done facing machine)
125 x 6
125 x 6
125 x 6
125 x 6
125 x 6
125 x 6
Tricep Pressdowns
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
190 x 7 <fuuuuuuuuuuuuu
^^^ Whole Stack.
Rear Delts  Reverse Pec Deck
130 x 12
130 x 12
130 x 12
130 x 12
Hammer Strength MTS Tricep Extensions
(Dual Stack  Weight Per Stack)
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10
That's it.
Happy Friday. :D
I'm on vacation for the next two weeks. May squeeze in a few workouts next week but the following week I'll be gone and not working out at all.
=FLEX=

<dusts off journal>
Chest & Biceps
First day back in the gym after my 2 week vacation/hiatus. Weak as a kitteh...
Barbell Bench Press
135 x 12
135 x 12
185 x 8
185 x 8
205 x 6
205 x 5
205 x 5
205 x 5
205 x 5
205 x 6
225 x 3
225 x 3
225 x 3
Incline Dumbbell Press
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
Barbell Curls
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
Single Arm Cable Curls
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
Cable Pec Flyes
40 x 12
50 x 10
50 x 10
50 x 10
50 x 10
That's it. Squats tomorrow (should be intredasting... :o)
=FLEX=

Slacker Mode = OFF
Leggggggs
First squat day in about 3.5 weeks; was not expecting much, and for a while there I thought I'd be lucky to even get a 3 plate single. Ended up somehow getting a single at 425.
felt not too bad man
Even got a compliment on my squats from some random dude.
ATG Powerpause Squats
135 x 6
135 x 6
185 x 5
185 x 5
225 x 3
225 x 3
275 x 2
275 x 2
295 x 1
315 x 1
345 x 1
365 x 1
385 x 1
405 x 1
425 x 1
LifeFitness Prone Leg Curls
210 x 5
210 x 5
210 x 5
210 x 5
210 x 5
^^^ Whole Stack :)
185 x 5
170 x 6
155 x 8
LifeFitness Leg Extensions
210 x 6
210 x 6
210 x 6
210 x 6
210 x 6
210 x 6
210 x 6
210 x 6
LifeFitness Standing Calf Raise
395 x 10
395 x 10
395 x 8
395 x 8
395 x 8
395 x 8
395 x 8
^^^ Whole Stack :)
That's it. :D
Happy Saturday
=FLEX=

Your a squat animal

Your a squat animal
I love me some heavy squats. Wait till I get back into the swing.
Goal is to get 500+ at a 225 or less bodyweight.
I got 505 in January but I was fat as fuck at 254lbs.

lots of dorky singles, lots of heavy weights, lots of time under a heavy bar
good stuff Flex

love me some dorky singles.....
sometimes that's what it takes...... 8)

Chest & Biceps
A little bit weak on the barbell presses, but otherwise not a bad workout. 1 hour, 20 minutes:
Incline Barbell Press
135 x 10
135 x 10
185 x 3
185 x 3
185 x 3
185 x 4
185 x 4
185 x 3
185 x 3
185 x 3
LifeFitness Seated Chest Press
175 x 10
190 x 6
190 x 5
190 x 4
175 x 6
175 x 6
175 x 5
Barbell Curls
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
Single Arm Cable Curls
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
LifeFitness Pec Deck
145 x 12
145 x 12
145 x 12
145 x 12
That's it.
Squats tomorrow. :)
=FLEX=

I see DOMS in your future ;)

I see DOMS in your future ;)
For sure.
I can say this though; felt very slackerish lately. Took my 2 weeks off for my vacation then only trained twice last week after coming back.
However...
Shoulder issues? NONE
Forearm issue: GONE
;D
:D
:)

Squaterday
Did a bit better on squats than last week, but I only went up to 405. Got to the gym a bit late, so I only had time for squats and leg curls.
ATG Powerpause Squats
135 x 6
185 x 6
185 x 6
225 x 5
225 x 5
275 x 3
295 x 3
315 x 2
345 x 1
365 x 1
385 x 1
405 x 1
LifeFitness Prone Leg Curls
210 x 5
210 x 5
210 x 5
210 x 5
210 x 5
^^^ Whole Stack :)
185 x 6
170 x 6
155 x 8
That's it.
Back & Traps tomorrow.
=FLEX=

Back & Traps
First back day in 4 weeks; went not too bad at all strength and stamina were pretty good.
Focused on doing all movements slow and controlled; MMC was pretty good today.
Close Grip Pulldowns
160 x 10
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
Seated Close Grip Cable Row
260 x 5
260 x 5
260 x 5
260 x 5
260 x 5
260 x 5
^^^ Whole Stack :)
Smith Machine Single Arm Shrugs
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
Wide Grip Pulldowns  Behind Head
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
Standing Calf Machine Shrugs
315 x 10
315 x 10
315 x 10
315 x 10
315 x 10
And out of time.
No training tomorrow; it's my birthday. :D
See y'all next week.
=FLEX=

trained after a night of porch beers, I am proud :'(

trained after a night of porch beers, I am proud :'(
Wasn't easy to get up, but I'm a machine. 8)

Chest & Biceps
Left shoulder was squawking this morning. No idea why. Made for a rough session. Did what I could.
Barbell Bench Press
135 x 12
185 x 6
185 x 6
205 x 6
205 x 6
225 x 3
225 x 3
225 x 3
225 x 3
Incline Dumbell Press
65 x 8
65 x 7
65 x 6
65 x 6
65 x 6
Barbell Curls
95 x 6
105 x 5
105 x 5
105 x 5
95 x 6
Single Arm Cable Curls
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
LifeFitness Pec Flye Machine
145 x 12
160 x 10
160 x 10
160 x 10
160 x 10
That's it.
Squats tomorrow.
=FLEX=

Squaterday
Bit of a rough day in teh squat rack...lots of singles.
Got to the gym late so I only had time for calves after the squats.
ATG Powerpause Squats
135 x 8
185 x 6
225 x 6
225 x 6
275 x 3
275 x 3
295 x 3
295 x 3
315 x 1
315 x 1
325 x 1
335 x 1
365 x 1
385 x 1
405 x 1
LifeFitness Standing Calf Raise
395 x 12
395 x 10
395 x 10
395 x 10
395 x 10
395 x 10
That's it.
Back & Traps tomorrow.
=FLEX=

Back & Traps
Had a good one this morning.
Left shoulder still squawking, but it didn't hold me back. Lots of work done.
Close Grip Pulldowns
180 x 10
200 x 6
200 x 6
220 x 5
220 x 5
220 x 5
200 x 6
200 x 6
Seated Close Grip Cable Rows
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
^^^ Whole stack :)
Smith Machine Single Arm Shrugs
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
115 x 10
Hammer Strength MTS Row
(Dual Stack  Weight Per Stack)
130 x 6
130 x 6
130 x 6
130 x 6
130 x 6
130 x 6
Wide Grip Pulldowns  Behind Head
140 x 6
140 x 6
140 x 6
140 x 6
140 x 6
140 x 6
Standing Calf Machine Shrugs
315 x 8
315 x 8
315 x 8
315 x 10
315 x 10
That's it. Delts and Triceps tomorrow.
=FLEX=

Delts & Triceps
Left shoulder still squawking after Tueesday's chest workout. Made for a rough shoulder day; especially since I don't think I've done shoulders in 4 or 5 weeks.
Did my normal volume, but weight was down a bit.
Seated Barbell Press  Behind Head
95 x 6
95 x 6
115 x 6
115 x 6
135 x 3
135 x 4
145 x 2
145 x 2
145 x 2
135 x 5
135 x 4
135 x 4
135 x 4
135 x 3
115 x 6
Seated Dumbbell Press
60 x 5
60 x 5
60 x 5
60 x 4
60 x 4
60 x 4
Close Grip Pressdowns
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
^^^ Whole Stack :D
175 x 8
175 x 8
175 x 8
Hammer Strength MTS Tricep Extension
(Dual Stack  Weight Per Stack)
60 x 10
60 x 10
60 x 10
60 x 10
60 x 10
Rear Delts  Reverse LifeFitness Pec Deck
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10
That's it.
Happy Saturday. :)
=FLEX=

I think that W/O is worthy of a cold beverage or 2 ;) 8)

I think that W/O is worthy of a cold beverage or 2 ;) 8)
I'm glad you feel that way...because there is a beer store in between the gym and my house and I just happened to stop in.
:beerchug:
Heading to the store with Lisa to get stuffs for the grill tonight.
8)

So, you did a farmer's carry with the cases? :D

So, you did a farmer's carry with the cases? :D
Yep! Suitcase of beer in each hand.

Chest & Biceps
Left shoulder was much improved over last week. Bench press was marginally better...
Barbell Bench Press
135 x 110
135 x 15
185 x 10
205 x 6
205 x 6
225 x 3
225 x 2
235 x 1
225 x 3
225 x 3
225 x 3
225 x 3
Incline Dumbell Press
75 x 6
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5
Barbell Curls
95 x 8
95 x 8
95 x 6
95 x 5
95 x 6
95 x 6
95 x 6
Single Arm Cable Curls
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
LifeFitness Pec Flye Machine
160 x 12
175 x 10
175 x 10
175 x 10
175 x 10
That's it.
Squats tomorrow.
=FLEX=

Squaterday
Squats were a tad better than last week, but I stopped at 405. Just a little tired today. :)
ATG Powerpause Squats
135 x 8
185 x 6
205 x 6
225 x 6
275 x 3
275 x 3
295 x 3
295 x 3
315 x 3
315 x 3
335 x 1
365 x 1
385 x 1
405 x 1
LifeFitness Prone Leg Curls
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5
^^^ Whole Stack
185 x 6
170 x 7
155 x 8
LifeFitness Standing Calf Raise
395 x 10
395 x 10
395 x 10
395 x 10
395 x 10
^^^ Whole Stack
That's it.
Back & Traps tomorrow.
=FLEX=

Back & Traps
Had an extremely productive session today. Strength and stamina were both good. Left shoulder was squawking a bit during the wide grip pulldowns, but otherwise no issues.
Close Grip Pulldowns
160 x 10
160 x 10
180 x 8
180 x 8
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
Seated Close Grip Cable Rows
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
^^^ Whole Stack :D
240 x 8
240 x 8
240 x 8
Smith Machine Shrugs
115 x 12
115 x 12
115 x 12
115 x 12
115 x 12
Wide Grip Pulldowns  Behind Head
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
LifeFitness Standing Calf Machine Shrugs
315 x 10
315 x 10
315 x 10
315 x 10
315 x 10
Hammer Strength MTS Row
(Dual StackWeight Per Stack)
120 x 8
120 x 8
120 x 8
120 x 8
120 x 8
That's it.
Busy day tomorrow but I am going to try to get into the gym for delts & triceps.
Happy Saturday :)
=FLEX=

Do you think not training at the crack of dawn made it productive?

Delts & Triceps
Left shoulder wasn't playing nice today. Weak as a kitteh. Did what I could.
Seated Barbell Press  Behind Head
95 x 10
95 x 10
115 x 6
115 x 6
135 x 3
135 x 4
145 x 2
145 x 1
135 x 3
135 x 3
135 x 3
Life Fitness Shoulder Press Machine
Done facing the machine.
125 x 8
125 x 6
125 x 5
125 x 5
125 x 6
125 x 5
110 x 8
110 x 8
Tricep Pressdowns
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
^^^ Whole Stack :)
175 x 8
175 x 8
175 x 8
Hammer Strength Tricep Extensions
(Dual Stack  Weight Per Stack)
70 x 8
70 x 8
70 x 8
70 x 8
70 x 8
LifeFitness Rear Delt Machine
130 x 10
130 x 10
130 x 10
130 x 10
130 x 10
That's it.
No training tomorrow; chest and biceps on Tuesday.
Happy Sunday :D
=FLEX=

Not bad....for an old guy. :D
Glad to read the shoulder was better for the last chest session. Was hoping to see that it wasn't bothering you anymore.

Chest & Biceps
Got my ass back in the gym today after a 3 day hiatus. Still dealing with a sore left shoulder, so bench press sucked. Rest of the workout was OK.
Barbell Bench Press
135 x 10
135 x 15
185 x 10
205 x 6
205 x 6
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
235 x 1
Incline Dumbbell Press
80 x 5
80 x 5
80 x 5
80 x 4
80 x 4
80 x 4
Barbell Curls
95 x 8
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5
95 x 7
LifeFitness Pec Deck
160 x 12
175 x 10
190 x 8
205 x 8
205 x 8
205 x 8
205 x 8
205 x 8
Single Arm Cable Curls
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
That's it.
Squats tomorrow. :)
=FLEX=

Not bad....for an old guy. :D
Glad to read the shoulder was better for the last chest session. Was hoping to see that it wasn't bothering you anymore.
Thanks T. It was my right shoulder that was messed up for so long. Although the pain is gone now, it's still very weak.
But now something is up with my left shoulder for the past few weeks. It's not a joint issue; feels like a pinched nerve or soemthing. Weird.

Nice #'s flex, I am scared of injurying my shoulder with the BB bench, for some reason when ever I start to get heavy with the bar my right shoulder always hurts, I am trying to slowly go up in weight to see if I can get past it....Keep up the good work bro!

Squaterday
Little wobbbly in the squat rack, but a good workout overall. :)
ATG Powerpause Squats
135 x 8
135 x 8
185 x 6
205 x 6
225 x 6
275 x 3
295 x 3
315 x 3
335 x 1
365 x 1
385 x 1
405 x 1
425 x 1
LifeFitness Prone Leg Curls
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5
^^^ Whole Stack :D
185 x 6
170 x 7
155 x 8
LifeFitness Seated Leg Extensions
210 x 8
210 x 8
210 x 8
210 x 8
210 x 8
Oh man the last two sets there just about killed me...
LifeFitness Standing Calf Raises
395 x 10
395 x 10
395 x 10
395 x 10
395 x 10
395 x 10
^^^ Whole Stack :D
That's it.
Going to the Beach tomorrow wiht Lisa and the boys, so Back & Traps on Sunday.
Happy Friday, kids. :)
=FLEX=

Nice #'s flex, I am scared of injurying my shoulder with the BB bench, for some reason when ever I start to get heavy with the bar my right shoulder always hurts, I am trying to slowly go up in weight to see if I can get past it....Keep up the good work bro!
Thanks man. I appreciate the support. :)

No problem Mr. 425lb squat ;) Def. Jelous of that number!

Chest & Biceps
Fuuuuuuu...... :(
Left shoulder was giving me a lot of problems this morning. Getting kinda tired of this crap.
Did what I could....
Barbell Bench Press
135 x 10
135 x 15
185 x 6
185 x 10
205 x 5
205 x 3
205 x 5
205 x 4
205 x 3
205 x 5
Incline Dumbbell Press
75 x 6
75 x 6
75 x 5
75 x 5
75 x 5
75 x 5
Barbell Curls
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
Single Arm Cable Curls
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
LifeFitness Pec Deck
160 x 12
175 x 10
190 x 10
190 x 10
190 x 10
190 x 10
That's it.
Squats tomorrow...
=FLEX=

Some impressive numbers there for "doing what I could."
Yeah, I'm jelly.....

Some impressive numbers there for "doing what I could."
Yeah, I'm jelly.....
Thanks Tim.
Bench has been all over the map due to shoulder issues.
Last March I couldn't even press the bar; by November I was up to 305.
Now I'm struggling again. Sucks.

Squaterday
Not a bad day in teh squat rack. Reasonably happy, although I only got up to 405; partly a function of time and partly because I was running out of gas.
Walk in the gym and as the lady was scanning my membership card she says "Are you doing the spin calss this morning?" And I was like WTF? and I guess my dismay showed on my face as I said "no' (somewhat incredulously) adn she was like "Oh, we're just encouraging members to grab the passes."
Nah; I'm just here to punish my self in the squat rack for an hour or so:
ATG Powerpause Squats
135 x 8
135 x 8
185 x 6
205 x 6
225 x 6
275 x 3
275 x 3
295 x 3
295 x 3
315 x 3
315 x 3
335 x 1
365 x 1
385 x 1
405 x 1
LifeFitness Prone Leg Curls
200 x 6
200 x 6
200 x 6
200 x 6
^^^ Whole Stack, and I finally added another rep after being stuck at 5 reps for what seems like forever. :)
185 x 6
185 x 6
170 x 6
170 x 6
LifeFitness Seated Leg Extensions
210 x 8
225 x 8
225 x 8
225 x 8
225 x 7
225 x 6
225 x 6
210 x 8
And out of time so no calf work today.
Not sure if I will train tomorrow or not; today marks 7 years since me and Lisa's first date, so there's a very real possibility that we will be up late tonight.
;)
Also: my Schwinn 150 upright exercise bike arrived yesterday; I'll put it together this weekend and start adding cardio to my fitness routine next week.
:o
=FLEX=

Flex your squat numbers are crazy bud, never ceases to impress me! Keep it up

my Schwinn 150 upright exercise bike arrived yesterday; I'll put it together this weekend and start adding cardio to my fitness routine next week.
WHY U NO SPIN??

WHY U NO SPIN??
Because I seriously LMFAO @ those phaggots.
brb sitting in a dark room with ghey techno music blasting in my ears pedalling like a fucking maniac just so I can hang out with teh chicks and stare at the (ugly) half naked instructor.
do_not_want/10

Flex your squat numbers are crazy bud, never ceases to impress me! Keep it up
They're way down man. I got 505 back in January... :o
But thanks. Tryna get back to some decent numbers.

Not sure if I will train tomorrow or not; today marks 7 years since me and Lisa's first date, so there's a very real possibility that we will be up late tonight.
Yep.....late night was late. Beers on the patio, then I grilled a pork tenderloin, then...
So yeah; no workout this morning. Little bit of bedroom cardio then straight to work.

Conditioning
60 minutes on bike @ resistance level 6, maintaining 80+ rpm.

Conditioning
60 minutes on bike @ resistance level 6, maintaining 80+ rpm.
heart rate?
Was the fat crying?

heart rate?
Around 122; does that seems right?
Edit: Just read the manual and for my age it says the "fatburning zone" is 103145 so it looks like I was solidly in the middle of that @ 122.
:)

heart rate?
Around 122; does that seems right?
Edit: Just read the manual and for my age it says the "fatburning zone" is 103145 so it looks like I was solidly in the middle of that @ 122.
:)
Nice work.
SRS

Nice work.
SRS
Felt good man. 8)
Getting srs next week again. This summer was a beerfest. Not proud of it, but I had fun. Next week no beer on weeknights.

Conditioning
60 minutes on bike @ resistance level 6, maintaining 80+ rpm. Heart rate 122+
Was a lot harder to get through the one hour session than it was yesterday. Holy hell. :o

Next week no beer on weeknights.
ouch :o

Chest & Biceps
Changed things up a bit today to work around shoulder issues. So for the umptenth time I've dropped flat bench from my routine as it seems to be the culprit. Started with pec deck to loosen things up, then did incline barbell press with no issues (other than a bit of weakness) and finished up with some Hammer Strength seated press. These didn't feel great. I may just do incline bb press and then incline dumbells next week.
Bicep work was OK.
LifeFitness Pec Deck
130 x 12
160 x 12
175 x 12
190 x 12
Incline Barbell Press
135 x 10
135 x 10
155 x 6
165 x 5
165 x 5
165 x 5
165 x 5
165 x 5
185 x 3
185 x 3
185 x 3
Hammer Strength Plate Loaded Seated Chest Press
45 per side x 12
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 8
90 per side x 8
Barbell Curls
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
Single Arm Cable Curls
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
That's it.
Going to do an hour on the bike tonight after work and hit the squat rack tomorrow morning.
=FLEX=

Conditioning
60 minutes on bike @ resistance level 6, maintaining 75+ rpm. Heart rate 115+
Whole new ball game doing this in the evening rather than mid afternoon on the weekend after a couple cups of coffee.

Conditioning
60 minutes on bike @ resistance level 6, maintaining 75+ rpm. Heart rate 115+
Whole new ball game doing this in the evening rather than mid afternoon on the weekend after a couple cups of coffee.
just wait till you try to sleep :o

just wait till you try to sleep :o
Just had a hyooge dinner (steak and salad) and chasing it down with a glass milk. I should sleep just fine. :)

Squaterday
Had a good day in teh squat rack, and a decent leg workout overall. Sorta kinda happy. :)
ATG Powerpause Squats
135 x 10
185 x 6
205 x 6
225 x 6
275 x 6
295 x 5
315 x 3
345 x 2
365 x 1
385 x 1
405 x 1
435 x 1
LifeFitness Prone Leg Curls
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
^^^ Whole Stack
185 x 6
170 x 8
155 x 10
LifeFitness Seated Leg Extensions
225 x 8
225 x 8
225 x 8
225 x 8
225 x 8
225 x 8
LifeFitness Standing Calf Raises
395 x 10
395 x 10
395 x 10
395 x 10
395 x 10
^^^ Whole Stack
That's it. Back & Traps tomorrow.
=FLEX=

Conditioning
60 minutes on bike @ resistance level 6, maintaining 75+ rpm. Heart rate 115+

Back & Traps
Good session today.
Left shoulder was squawking a bit during the wide grip pulldowns, but otherwise no issues.
Close Grip Pulldowns
160 x 10
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
Seated Close Grip Cable Rows
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
^^^ Whole Stack :D
Smith Machine Shrugs
115 x 12
115 x 12
115 x 12
115 x 12
Wide Grip Pulldowns  Behind Head
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
LifeFitness Standing Calf Machine Shrugs
315 x 10
315 x 10
315 x 10
315 x 12
315 x 12
Hammer Strength MTS Row
(Dual StackWeight Per Stack)
130 x 8
130 x 8
130 x 8
130 x 8
130 x 8
130 x 8
That's it.
Schedule calls for delts & triceps tomorrow; not sure how that will go due my left shoulder being fubared; I'll do what I can without (hopefully) aggravating it further.
=FLEX=

Lots of volume ^^^^^^^^^^^^^^ there. I hear ya on the shoulder. Just about the time I think I got mine rehabbed it starts barkin' again.

I hear ya on the shoulder. Just about the time I think I got mine rehabbed it starts barkin' again.
Yep. Rinse and repeat since 1991. ::)

Conditioning:
Last night: 60 minutes on bike, resistance level 6 @ 70+ rpm (tired as hell), heart rate 100+
Delts & Triceps
Shoulder wasn't too bad, but still very weak. Walked the fine line between keeping myself honest and not aggravating things further.
Tried some close grip bench press for the first time in forever. Left shoulder didn't feel great so I bailed after two sets of 8 @ 135.
Seated Barbell Press  Behind Head
95 x 10
95 x 10
115 x 6
115 x 6
125 x 5
125 x 5
135 x 4
135 x 4
145 x 2
145 x 2
155 x 1
135 x 4
115 x 6
Seated Dumbbell Press
60 x 5
60 x 4
60 x 5
60 x 5
60 x 5
60 x 5
Tricep Pressdowns
160 x 10
175 x 8
175 x 8
175 x 8
175 x 8
175 x 8
175 x 8
Hammer Strength Tricep Extensions
(Dual Stack  Weight Per Stack)
70 x 8
70 x 8
70 x 8
70 x 8
70 x 8
70 x 8
LifeFitness Rear Delt Machine
130 x 10
130 x 8
130 x 8
130 x 8
130 x 8
That's it.
Deadlifts tomorrow. :o
=FLEX=

For ljimd:
Pic of me in 1994...
(http://www.jskinner.com/flex/Pics3/Flex.jpg)
mirin license plate? ^^^

For ljimd:
Pic of me in 1994...
([url]http://www.jskinner.com/flex/Pics3/Flex.jpg[/url])
mirin license plate? ^^^
Damn, you were a big mofo then too. Back looks more chizzled now and I'm guessin' your wheels are several inches bigger too. Did you compete back then, looks like you could've?

Damn, you were a big mofo then too. Back looks more chizzled now and I'm guessin' your wheels are several inches bigger too. Did you compete back then, looks like you could've?
I was 26 years and around 230lbs in that pic. Legs look small but I think that is a combination of not flexing them and lighting plus they weren't tan because I got my lifetime squat PR of 555 around the time that pic was taken.
Arms were 18.5
Waist was 32
Quads 28
Calves 18
Midsection needed work (as it does now). I suppose I could have competed but I never had the inclination.

Conditioning
60 minutes on bike @ resistance level 6, maintaining 80+ rpm. Heart rate 120+
Strong urge to reach for a beer instead of ride the bike tonight. But I didn't.
:)
Instead of watching TV tonight I put my earbuds in and listened to my gymn playlist.
So. Much. Win.

POWER FRIDAY
Have really been slacking on the deads for most of this year, and my last deadlift day was back in June, almost 3 months ago, so I wasn't sure how things were gonna go. Ended up with a triple @ 425 and pulled 475 for a single with no issues and no straps.
everythying_went_better_than_expected.jpg :)
teh d34dZ
Chalk Only
135 x 10
225 x 6
275 x 6
315 x 5
365 x 3
385 x 3
405 x 3
425 x 1
Chalk & Belt Only
455 x 1
475 x 1
425 x 3
405 x 3
Reasonably happy with this reacquiantance to deadlifting.
Leg Press
Super Deep (to backstop) & Slow & Controlled
300 x 12
390 x 10
480 x 10
570 x 10
660 x 10
750 x 8
840 x 6
900 x 6
900 x 6
900 x 6
900 x 6
900 x 6
And out of time.
Strong end to the week.
Cardio only this weekend, than back to the gym on Monday with Chest & Biceps.
Happy Friday :D
=FLEX=

If anyone wants to repost the above workout in my journal over there, please and thanks:
http://forum.bodybuilding.com/showthread.php?t=123125213&p=948107913#post948107913 (http://forum.bodybuilding.com/showthread.php?t=123125213&p=948107913#post948107913)
:)

If anyone wants to repost the above workout in my journal over there, please and thanks:
[url]http://forum.bodybuilding.com/showthread.php?t=123125213&p=948107913#post948107913[/url] ([url]http://forum.bodybuilding.com/showthread.php?t=123125213&p=948107913#post948107913[/url])
:)
DONE!

Nice work on the deads Flex 8)
thumbsup.jpg

Thanks guys.
I think the combo of zero alcohol during the week and back to normal caloric intake is a win/win.
I felt like a monster today.
feelsgoodman.jpg :)

Thanks guys.
I think the combo of zero alcohol during the week and back to normal caloric intake is a win/win.
I felt like a monster today.
feelsgoodman.jpg :)
replace beer calories with food calories and surprised at strength
f'ing newbs! ;D :P

replace beer calories with food calories and surprised at strength
f'ing newbs! ;D :P
Well I had a good freaking summer, so no regrets.
But now it's time to kill it for the next 8 months.

Chest & Biceps
Sticking with my new 'shoulder saver' chest routine. Still weak, but work was done.
LifeFitness Pec Deck
130 x 15
160 x 15
175 x 15
Incline Barbell Press
135 x 10
135 x 10
155 x 6
165 x 6
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3
195 x 2
205 x 1
185 x 4
185 x 3
185 x 2
Hammer Strength Plate Loaded Bench Press
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
Barbell Curls
95 x 6
95 x 6
105 x 5
105 x 5
105 x 5
95 x 6
95 x 6
Single Arm Cable Curls
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
That's it.
Squaterday tomorrow.
=FLEX=

Squaterday
Good day in teh skwat rack.
ATG Powerpause Squats
135 x 10
185 x 6
205 x 6
225 x 6
275 x 6
295 x 3
295 x 3
315 x 3
315 x 3
345 x 2
365 x 1
385 x 1
405 x 1
435 x 1
LifeFitness Prone Leg Curls
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5
^^^ Whole Stack
185 x 6
170 x 8
155 x 10
LifeFitness Seated Leg Extensions
225 x 8
225 x 8
225 x 8
225 x 8
225 x 8
225 x 8
And just for fun, I tried the whole stack:
255 x 6
255 x 6
255 x 6
Not bad..............:D
Hammer Strength Seated Calf Raise
BW + 150 x 8
BW + 150 x 8
BW + 150 x 8
BW + 150 x 8
BW + 150 x 8
BW + 150 x 8
That's it. Back & Traps tomorrow.
=FLEX=

And just for fun, I tried the whole stack:
255 x 6
255 x 6
255 x 6
Not bad.............. :D
You have good knees? Mine would have ran away crying

You have good knees? Mine would have ran away crying
Knees feel pretty good, actually. :)

No cardio last night. Lisa and both our teenage boys were sick recently and it seems whatever they got is trying to bring me down now. Felt like crap last night, so I just relaxed, ate dinner, then went to bed early. Almost bailed on this morning's workout, but dragged myself out of bed to see what I could accomplish.
Glad I did, because I had a damn good session. MIND = BLOWN.
Back & Traps
Close Grip Pulldowns
160 x 10
200 x 6
210 x 6
210 x 6
210 x 6
210 x 6
210 x 6
200 x 6
Seated Close Grip Cable Rows
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
^^^ Whole Stack :D
Smith Machine Shrugs
125 x 10
125 x 10
125 x 10
125 x 10
125 x 10
LifeFitness Standing Calf Machine Shrugs
335 x 8
335 x 10
335 x 10
335 x 10
335 x 10
335 x 10
Wide Grip Pulldowns  Behind Head
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
Hammer Strength MTS Row
(Dual StackWeight Per Stack)
130 x 8
130 x 8
130 x 8
130 x 8
130 x 8
Feeling tight, thick, solid. :)
Delts & Triceps tomorrow.
=FLEX=

Delts & Triceps
Some very meagre progress today. Nothing inpressive, but I'll take it.
Overall not having a bad week considering I'm fighting off a cold virus, but no cardio so far this week because I've been coughing nonstop and generally feel like crap.
Seated Barbell Press  Behind Head
95 x 10
105 x 10
115 x 8
125 x 5
125 x 6
135 x 4
135 x 5
145 x 2
145 x 3
155 x 1
155 x 2
165 x 1
135 x 3
135 x 3
135 x 3
115 x 5
Seated Dumbbell Press
60 x 6
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5
Tricep Pressdowns
175 x 10
190 x 8
190 x 8
190 x 8
190 x 8
190 x 6
190 x 6
190 x 6
190 x 6
^^^ Whole Stack :D
Hammer Strength Tricep Extensions
(Dual Stack  Weight Per Stack)
70 x 8
70 x 8
70 x 8
70 x 8
70 x 8
70 x 8
LifeFitness Rear Delt Machine
115 x 12
115 x 12
115 x 12
And out of time....
Deadlifts tomorrow. :)
=FLEX=

How do you like those seated barbell press's compared to standing? Do you do them behind your head? I have been doing the standing BH presses with pretty good results

How do you like those seated barbell press's compared to standing? Do you do them behind your head? I have been doing the standing BH presses with pretty good results
I never do OHP standing. Wreaks havoc on my lower back. And yes; I bring the bar down behind my head.

Thanks, I haven't gone real heavy with them as its difficult with our rack getting the bar on and off the rack, mite see if seated will be easier

Delts & Triceps
Some very meagre progress today. Nothing inpressive, but I'll take it.
Overall not having a bad week considering I'm fighting off a cold virus, but no cardio so far this week because I've been coughing nonstop and generally feel like crap.
Seated Barbell Press  Behind Head
95 x 10
105 x 10
115 x 8
125 x 5
125 x 6
135 x 4
135 x 5
145 x 2
145 x 3
155 x 1
155 x 2
165 x 1
135 x 3
135 x 3
135 x 3
115 x 5
Seated Dumbbell Press
60 x 6
60 x 5
60 x 5
60 x 5
60 x 5
60 x 5
Tricep Pressdowns
175 x 10
190 x 8
190 x 8
190 x 8
190 x 8
190 x 6
190 x 6
190 x 6
190 x 6
^^^ Whole Stack :D
Hammer Strength Tricep Extensions
(Dual Stack  Weight Per Stack)
70 x 8
70 x 8
70 x 8
70 x 8
70 x 8
70 x 8
LifeFitness Rear Delt Machine
115 x 12
115 x 12
115 x 12
And out of time....
Deadlifts tomorrow. :)
=FLEX=
Nice numbers. Good luck with the cold. Love the PBN's. Wish I could do 'em without my shoulder whining.

Power Friday
Beast Mode: ENGAGED
Felt pretty good this morning. Some definite improvement on the deadlifts. Pulled 495 no problem; attempted 515 and bailed halfway through the lift. I'll get it next week.
Put some hurt on that Hammer Strength leg press machine too. All reps on all sets slow, controlled, and right to the backstop.
feelsgoodman.jpg
teh d34dZ
Chalk Only:
135 x 10
225 x 6
275 x 6
315 x 6
365 x 3
405 x 3
435 x 1
Belt & Chalk Only:
455 x 1
475 x 1
495 x 1
515 x 0  no guts, no glory; I'll get it next week.
425 x 3
405 x 5
Leg Press
(includes sled weight of approx. 120 lbs.)
300 x 12
390 x 10
480 x 10
570 x 10
660 x 10
750 x 10 :)
840 x 6  that got heavy fast :o
910 x 6
910 x 6
910 x 6
910 x 6
910 x 6
And that's it.
Trained all 5 days this week so no lifting this weekend. I'll dust off the bike and do some cardio if I'm not still coughing my lungs out this weekend.
Happy Friday, kids. :D
2012.09.21  Deadlift: 495 x 1 (http://www.youtube.com/watch?v=PL1F4j95Xu8#ws)

Nice!!!! Although it may become easier for you to start strapping two smart car's on either side of the bar than that many plates bro ;)

you made that 495 your Bitch!

Chest & Biceps
Both shoulders were almost playing nice this morning. Made some meagre progress and met my first goal of the week: a 2 plate incline press. I know that's warmup weight for most dudes, but given my shoulder issues I was reasonably happy with it.
LifeFitness Pec Deck
130 x 15
145 x 15
160 x 15
175 x 15
Incline Barbell Press
135 x 12
135 x 12
155 x 6
165 x 6
175 x 6
185 x 5
195 x 5
205 x 1
215 x 1
225 x 1 :)
185 x 4
185 x 4
Flat Dumbbell Press
75 x 8
80 x 6
85 x 6
95 x 4
95 x 4
95 x 3
95 x 3
95 x 3
80 x 6
Barbell Curls
95 x 6
95 x 6
105 x 5
105 x 5
105 x 5
95 x 6
95 x 6
Single Arm Cable Curls
60 x 8
70 x 6
70 x 6
70 x 6
70 x 6
70 x 6
60 x 10
That's it.
Squaterday tomorrow.
=FLEX=

Evening Cardio
60 minutes on bike @ resistance level 6, maintaining 75+ rpm. Heart rate 115+

Squaterday
Great day in teh skwat rack. Got 455 for a single and a triple at 405. No new ground, but my best work while weighing under 240.
feelsgoodman.jpg
ATG Powerpause Squats
135 x 10
185 x 8
225 x 6
275 x 5
295 x 3
315 x 3
345 x 2
365 x 1
385 x 1
405 x 1
435 x 1
455 x 1 :) (vid coming)
405 x 3
LifeFitness Prone Leg Curls
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
^^^ Whole Stack :D
LifeFitness Seated Leg Extensions
255 x 6
255 x 6
255 x 6
255 x 6
255 x 6
255 x 6
^^^ Whole stack :D
LifeFitness Standing Calf Raise
395 x 10
395 x 10
395 x 10
395 x 10
395 x 10
^^^ Whole stack :D
And out of time. Back & Traps tomorrow.
=FLEX=

Squat  455 x 1 (http://www.youtube.com/watch?v=V5cdp9l562U#ws)

Squat  455 x 1 ([url]http://www.youtube.com/watch?v=V5cdp9l562U#ws[/url])
Damn nice. Deep too. Looked like you coulda repped that f%#ker.

When the bar starts to bend.....you know you got some serious fkn weight on you! Nice job Big man!

Evening Cardio
60 minutes on bike @ resistance level 5, maintaining 80+ rpm. Heart rate 115+

When the bar starts to bend.....you know you got some serious fkn weight on you! Nice job Big man!
Damn nice. Deep too. Looked like you coulda repped that f%#ker.
Thanks guys.

Back & Traps
Had a very productive session today. Bumped up the weight here and there. Lots of volume. Good times. :)
Close Grip Pulldowns
160 x 10
200 x 6
220 x 5
220 x 5
220 x 5
220 x 5
220 x 5
200 x 6
Seated Close Grip Cable Rows
260 x 6
260 x 6
^^^ Whole Stack, but I think I can do better. Lashed a 10lb plate on and kept the same reps:
270 x 6
270 x 6
270 x 6
270 x 6
270 x 6
270 x 6
:D
Smith Machine Shrugs
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8
LifeFitness Standing Calf Machine Shrugs
335 x 10
335 x 10
335 x 10
335 x 10
335 x 10
Wide Grip Pulldowns  Behind Head
150 x 6
150 x 6
150 x 6
150 x 6
150 x 6
150 x 6
Hammer Strength MTS Row
(Dual StackWeight Per Stack)
130 x 8
130 x 8
130 x 8
130 x 8
130 x 8
130 x 8
That's it. Back feels HYOOGE right now. :)
Delts & Triceps tomorrow.
=FLEX=

Evening Cardio
60 minutes on bike @ resistance level 5, maintaining 80+ rpm. Heart rate 115+

Delts & Triceps
A little more progress this week on the shoulder presses. Switched things up slightly by putting rear delts first to get the shoulders warmed up a bit before the barbell presses. Seemed to be a good move.
LifeFitness Rear Delt Machine
115 x 12
130 x 12
145 x 10
145 x 10
145 x 10
Seated Barbell Press  Behind Head
95 x 12
115 x 10
125 x 6
135 x 5
145 x 3
155 x 2
165 x 1
135 x 5
135 x 5
135 x 5
115 x 6
115 x 6
Seated Dumbbell Press
70 x 4
70 x 4
65 x 5
65 x 5
65 x 5
65 x 5
65 x 5
Tricep Pressdowns
190 x 8
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
190 x 8
one ninety = whole stack; lashed a 10 lb plate on for the 6x6 @ 200 :D
Hammer Strength Tricep Extensions
(Dual Stack  Weight Per Stack)
80 x 6
80 x 8
80 x 8
80 x 8
80 x 8
80 x 8
and a rare drop set:
70 x 8
And out of time.
Deadlifts tomorrow. :)
=FLEX=

BRB weighing 230 and tricep pressing 200 :o 8)

BRB weighing 230 and tricep pressing 200 :o 8)
235 this morning..... :o
goodnight sweet cut.....

Power Friday
Pretty close to a carbon copy of last week's workout, but I'm more than OK with that.
Tried for 515 on deads today; got it about 3/4 the way up on both attempts but couldn't quite lock it out.
Next week...
teh d34dZ
Chalk Only:
135 x 10
225 x 6
275 x 5
315 x 5
365 x 3
405 x 3
435 x 1
455 x 1
Belt & Chalk Only:
475 x 1
495 x 0 (grip issue)
495 x 1
515 x 0
515 x 0
425 x 1
405 x 3
Leg Press
(includes sled weight of approx. 120 lbs.)
300 x 10
390 x 8
480 x 8
570 x 8
660 x 8
750 x 8
840 x 8
910 x 6
910 x 6
910 x 6
910 x 6
910 x 6
And that's it.
Trained all 5 days this week so no lifting this weekend. I'll be back at it Monday morning for International Chest Day, with some bicep work thrown in.
Happy Friday, kids. :D
=FLEX=

still pulled 4 f'ing 95 Bro, not too shabby 8)

ya and a 900lb leg press...... :o

I've been feeling like a fucking beast all week.
Need to take some progress pics but my fucking camera is broken and I don't feel like buying a new one right now.
Was very surprised I couldn't lock out that 515, but such is life.

Chest & Biceps
Weak as a kitteh on teh incline presses; everything else was OK.
LifeFitness Pec Deck
145 x 15
160 x 15
175 x 15
190 x 15
Incline Barbell Press
135 x 12
135 x 12
155 x 6
165 x 6
175 x 6
185 x 3
185 x 3
185 x 3
195 x 2
205 x 1
205 x 1
205 x 1
185 x 3
185 x 3
185 x 3
Flat Dumbbell Press
85 x 6
85 x 6
85 x 6
85 x 6
85 x 6
85 x 6
Barbell Curls
95 x 6
95 x 6
105 x 5
105 x 5
105 x 5
105 x 5
95 x 6
95 x 6
Single Arm Cable Curls
70 x 8
70 x 8
70 x 8
70 x 8
70 x 8
That's it.
Squaterday tomorrow.
=FLEX=

Monday Evening Cardio
60 minutes on bike @ resistance level 5, maintaining 80+ rpm. Heart rate 110+
Squaterday
Good day in the squat rack. No new ground at the top end, but progressions sets were fantastic. Only got up to 435 today, but I did it a few times.
ATG Powerpause Squats
135 x 8
185 x 6
225 x 6
275 x 6
295 x 5
315 x 4
345 x 3
365 x 2
385 x 1  Vid of this set uploading....
405 x 1
435 x 1
435 x 1
435 x 1
LifeFitness Prone Leg Curls
200 x 8
200 x 7
200 x 6
200 x 5
200 x 6
^^^ 32 reps with the whole stack :D
LifeFitness Seated Leg Extensions
255 x 8
255 x 8
255 x 8
255 x 8
255 x 8
^^^ Whole stack :D
Hammer Strength Seated Calf Raise
BW + 150 x 8
BW + 150 x 8
BW + 150 x 8
BW + 150 x 8
BW + 150 x 8
BW + 150 x 8
And out of time. Back & Traps tomorrow.
=FLEX=

Raw Squat  Powerpause @ 385 (http://www.youtube.com/watch?v=FNQW_bnrRTQ#ws)

Back & Traps
Best Mode = "ON"
Close Grip Pulldowns
160 x 10
200 x 6
200 x 6
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
And just for fun I tried 240, which is one plate less than the whole stack:
240 x 3
I'll try to get a rep or two more at this weight next week.
Seated Close Grip Cable Rows
260 x 8  LOL @ warming up with the whole stack. :)
Lashed a 10 lb plate on the front of the stack and threw a 5 lb plate on top:
275 x 6
275 x 6
275 x 6
275 x 6
275 x 6
275 x 6
:D
Smith Machine Shrugs
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8
LifeFitness Standing Calf Machine Shrugs
355 x 10
355 x 10
355 x 10
355 x 10
355 x 10
^^^ Those felt heavy. Realized they were 20lbs heavier than last week.
Wide Grip Pulldowns  Behind Head
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
^^^ Went lighter to go easy on my shoulders.
Hammer Strength MTS Row
(Dual StackWeight Per Stack)
130 x 8
130 x 8
130 x 8
130 x 8
130 x 8
And out of time. Back felt great today. Super pumped.
Delts & Triceps tomorrow. Shoulders played nice today; I hope they do tomorrow as well.
=FLEX=

carb up FTMFW!

Delts & Triceps
The numbers don't show huge improvement, but this felt like my best shoulder day in quite a while.
LifeFitness Rear Delt Machine
130 x 15
145 x 10
145 x 10
145 x 10
145 x 10
Seated Barbell Press  Behind Head
95 x 10
95 x 10
115 x 8
115 x 8
125 x 6
125 x 6
135 x 6
135 x 6
145 x 3
145 x 3
155 x 2
155 x 2
135 x 5
115 x 6
Seated Dumbbell Press
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
Hatebreed  Perseverance (http://www.youtube.com/watch?v=a2i2_MABXNA#)
Tricep Pressdowns
190 x 10  oh hai; just warming up wiht the whole stack :D
lashed a 10lb plate on the front and kept going:
200 x 7
200 x 7
200 x 7
200 x 7
200 x 7
200 x 7
200 x 7
Hammer Strength Tricep Extensions
(Dual Stack  Weight Per Stack)
80 x 6
80 x 6
80 x 7
80 x 8
80 x 8
And out of time.
Bit of drama at the gym today, but no time to type it out now; stay tuned.
Deadlifts tomorrow. :)
=FLEX=

Nice job on the press downs!........and dont say you gotta find a new gym ???

Strong delt work for a bum shoulder. Pressdowns big.

Power Friday
Went to the new club this morning. It actually used to belong to our old gym, but we didn't go there much because it didn't open until 7am.
Was pleasantly surprised to see they basically gutted the place and put in all brand new equipment. It's very spacious, with nice high (30 ft?) ceilings and a crap ton of equipment and plates.
FOUR power cages. :D :D :D :D
Took me 5 minutes flat to get there and almost 10 to get home. Not bad.
I doubt I will be going back to the other club ever again.
Had a great DL session, and got my 515. Tried 525 and it wasn't even close. Got it about 3 inches off the floor and bailed. Still very happy. Progression sets were rather beastly too.
teh d34dZ
Chalk Only:
135 x 10
225 x 6
275 x 6
315 x 6
365 x 3
405 x 3
435 x 1
455 x 1
Belt & Chalk Only:
475 x 1
495 x 1
515 x 1 (vid below)
525 x 0
405 x 3
405 x 3
405 x 3
Leg Press
(includes sled weight; sticker says the sled weighs 118 lbs so I threw a 2.5lb plate on it and we'll call it 120, OK?)
300 x 12
390 x 10
480 x 10
570 x 10
660 x 8
750 x 8
840 x 6
900 x 6
900 x 6 (vid of this set below)
900 x 6
900 x 6
900 x 6
And that's it.
Trained all 5 days this week so no lifting this weekend. It's also Canadian Thanskgiving and I have my kids for the weekend. With the Holiday on Monday I will probably train sometime early afternoon.
Happy Friday, kids. :D
=FLEX=
And the vids:
Deadlift  515 x 1 (http://www.youtube.com/watch?v=eDX45YdSHE0#ws)
Leg Press  900 x 6 (http://www.youtube.com/watch?v=KRIdvbatPD0#ws)

Nice pull Flex 8)

Yep per  that pull is a keeper. Nice.

Thanks guys.
I am really feeling fricking great these days.
Took some progress pics last night but I ain't gonna post them. Camera is broken so my stepson took them with my cell and they're kinda crappy.
Suffice it to say that I am looking thick, tight, solid. ;D :D :)
Might step out of the office and go grab a new digital camera today and take some pics this weekend.

we said you are strong, we did not say you are photogenic ;D :P

we said you are strong, we did not say you are photogenic ;D :P
Aware.
I shall photoshop the face of someone much more aesthetic, like KrohDaddy, over my own so as not to offend anyone with my grotesque facial features.
8)

Chest & Biceps
Quick & Dirty Holiday workout.
Right shoulder was squawking a bit, but it didn't hold me back at all. Left shoulder felt fine. Had a great session, and even though I didn't hit any new ground on the incline bench press the working sets were the best they've been in a while.
I guess it helps that I had a hot chick spotting me on every set; seems to make me stronger. ;)
Incline Barbell Press
135 x 12
135 x 12
155 x 8
165 x 6
175 x 6
185 x 6 :)
195 x 3
205 x 3
215 x 1
225 x 1
185 x 5
185 x 5
185 x 5
Flat Dumbbell Press
80 x 6
80 x 6
90 x 5
90 x 5
90 x 5
Barbell Curls
95 x 8
95 x 8
95 x 8
95 x 8
95 x 8
Reverse Preacher Bench Dumbbell Curls
25 x 8
25 x 8
25 x 8
25 x 8
25 x 8
Holy Bicep pump Batman!
That's it. Happy Canadian Thanksgiving.
Cannot wait for Squaterday tomorrow. It will be my first squat day in a real power rack since I started training again.
SUPER JAZZED. :D :) 8)
=FLEX=

Squaterday
Squats were kinda weaksauce today. Lower back was feeling about as strong as an overcooked lasagna noodle, so I didn't push things too hard. Maybe just not recovered from Friday's DL session, I dunno.
Knees were also achy so I'm dropping leg extensions from my leg routine again. Was fun while it lasted...
ATG Powerpause Squats
135 x 8
185 x 6
225 x 6
275 x 3
275 x 5
295 x 3
295 x 3
315 x 3
315 x 3
345 x 1
365 x 1
385 x 1
405 x 1
LifeFitness Prone Leg Curls
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
^^^ 36 reps with the whole stack :D
185 x 6
170 x 8
LifeFitness Standing Calf Raise
350 x 10
350 x 10
350 x 10
350 x 10
350 x 10
350 x 10
350 x 10
350 x 10
And that's it. Back & Traps tomorrow.
=FLEX=

Back & Traps
Had a very good session today. Weight on the cable work was slightly off, just because I'm at the new gym and the resistance seems to be a little tighter even though it's the same brand name equipment. Also on the smith shrugs but that's just because at thee old gym I counted the bar as 45 but this one has a sticker that says it's 20, so I've adjusted the numbers accordingly.
Also added in some pullups, because since my cut I can actually haul my fat ass up again. :D
And lastly the new gym doesn't have the Hammer Strength machine I used for rows so I swapped in chest supported TBar rows.
Close Grip Pullps/Pulldowns Superset
Pulldowns  160 x 10 w/u
BW x 3/200 x 6
BW x 3/200 x 6
BW x 3/200 x 6
BW x 3/200 x 6
BW x 3/200 x 6
BW x 3/200 x 6
Not stellar, but not too bad either considering I haven't done pullups in almost 2 years. Dead hang too. :)
Seated Close Grip Cable Rows
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
^^^ Was still able to do the whole stack, but it was noticeably more difficult...
Chest Support TBar Rows
45 x 12
90 x 8
115 x 6
125 x 6
135 x 6
135 x 8
135 x 8
135 x 8
135 x 6
135 x 6
notbad.jpg
Smith Machine Shrugs
90 x 10
90 x 10
110 x 10
110 x 10
110 x 10
110 x 10
LifeFitness Standing Calf Machine Shrugs
330 x 10
330 x 10
330 x 10
330 x 10
Wide Grip Pulldowns  Behind Head
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
^^^ Stayed light to go easy on my shoulders.
And out of time. Feeling good.
Delts & Triceps tomorrow.
=FLEX=

Also added in some pullups, because since my cut I can actually haul my fat ass up again. :D
nice 8)
tomorrow = lat pain :D

Delts & Triceps
Had a great session today. Good control of the bar on BTN presses and threw up 170 for a single with no spotter. Ran out of gas quickly on the backoff sets, but I'm totally fine with that. Progress was made.
New gym doesn't have quite the same equipment so I had to swap out the Hammer Strength Extensions and add in the LifeFitness Tricep Press Machine. I think I like these better.
LifeFitness Rear Delt Machine
115 x 15
130 x 10
130 x 10
130 x 10
130 x 10
Seated Barbell Press  Behind Head
95 x 12
115 x 10
125 x 8
135 x 6
145 x 5
155 x 3
165 x 2
170 x 1
155 x 3
155 x 2
155 x 2
155 x 1
135 x 3
OK, I probably should have quit a few sets ago......
Seated Dumbbell Press
70 x 4
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
70 x 6
Tricep Pressdowns
175 x 10
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
^ Whole stack :D
Seated LifeFitness Tricep Press
170 x 10
210 x 8
210 x 8
210 x 8
210 x 8
210 x 8
210 x 8
^^^ Liking these.
And that's it.
Deadlifts tomorrow. :)
=FLEX=

Power Friday
Deadlifts were a real chore this morning. Only got up to 475. Focused on my form and leg drive; I think that went well.
Kicked butt on the leg press though. :)
teh d34dZ
Chalk Only:
135 x 10
225 x 6
275 x 3
275 x 5
315 x 3
315 x 5
365 x 3
405 x 1
405 x 1
435 x 1
Belt & Chalk Only:
455 x 1
475 x 1
505 x 0
505 x 0
fuuuuuuuuuuuuuuu :o
405 x 3
405 x 3
405 x 3
405 x 3
405 x 3
Leg Press
(includes sled weight; sticker says the sled weighs 118 lbs so I threw a 2.5lb plate on it and we'll call it 120, OK?)
300 x 12
390 x 12
480 x 10
570 x 10
660 x 10
750 x 8
840 x 6
920 x 6
920 x 6
920 x 6
And out of time.
Trained all 5 days this week so no lifting this weekend.
Took some progress pics of teh quads and they look teh hyooge, but I can't post them up yet. Need some cropping, if ya know what I mean. ;)
Happy Friday, kids. :D
=FLEX=

Chest & Biceps
Not a bad start to the week. Right shoulder was squawking but it didn't hold me back any. Made some meagre progress on the incline press and threw around the hndos for the first time in a while. Low reps, but I'll do better next week.
Also first day of second week at new gym and I already got told no more chalk. Fuuuuuuuuuuuuu :mad:
Life Fitness Pec Flye
130 x 15
145 x 15
160 x 15
Incline Barbell Press
135 x 12
135 x 12
155 x 10
165 x 8
175 x 6
185 x 5
195 x 4
205 x 3
205 x 2
205 x 1
185 x 4
185 x 3
185 x 3
Flat Dumbbell Press
85 x 6
100 x 3
100 x 3
100 x 3
100 x 3
100 x 3
90 x 5
90 x 5
90 x 5
Barbell Curls
95 x 6
105 x 5
105 x 5
105 x 5
105 x 5
105 x 5
95 x 6
Reverse Preacher Bench Dumbbell Curls
30 x 8
30 x 8
30 x 8
30 x 8
30 x 8
LifeFitness Pec Deck
145 x 10
145 x 10
145 x 10
145 x 10
That's it. Squats tomorrow. :)
=FLEX=

Also first day of second week at new gym and I already got told no more chalk. Fuuuuuuuuuuuuu :mad:
WTF? That's BS

WTF? That's BS
I just gave the bitch a dirty and said "FINE". When I left she was at the front desk and they always say have a good day or whatever but I looked straight out the door and she didn't say anything.
brb this is like the chick at the other gym all over again 2 weeks later.

WTF? That's BS
I just gave the bitch a dirty and said "FINE". When I left she was at the front desk and they always say have a good day or whatever but I looked straight out the door and she didn't say anything.
brb this is like the chick at the other gym all over again 2 weeks later.
a dirty what? shaker cup? ;D

dirty LOOK

Squaterday
Not a bad day in the squat rack. No new ground but things were pretty good for the most part. Somehow tweaked my left lower leg last week and it was bothering me on the last two heavy sets. Wasn't an issue up to that point so I don't think it's serious.
ATG Powerpause Squats
Raw
135 x 6
185 x 6
225 x 6
275 x 3
275 x 5
295 x 5
315 x 3
315 x 3
345 x 2
345 x 2
365 x 1
365 x 1
385 x 1
Belt & Knee Wraps
405 x 1
425 x 1
LifeFitness Prone Leg Curls
200 x 7
200 x 7
200 x 7
200 x 7
200 x 7
^^^ Whole stack :D
185 x 8
170 x 8
155 x 8
Seated Calf Raise
BW + 160 x 8
BW + 160 x 8
BW + 160 x 8
BW + 160 x 8
BW + 160 x 8
BW + 160 x 8
BW + 160 x 8
BW + 160 x 8
BW + 160 x 8
BW + 160 x 8
And that's it. Back & Traps tomorrow.
=FLEX=

At least you didnt get bitched at today ;D

At least you didnt get bitched at today ;D
Thank heaven for small mercies...

Back & Traps
Four and a half hours sleep last night and a kickass workout this morning.
MIND = BLOWN :D
Close Grip Pulldowns
160 x 10
160 x 10
200 x 6
200 x 6
205 x 6
205 x 6
210 x 6
210 x 6
220 x 5
220 x 5
Seated Close Grip Cable Rows
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
260 x 6
^^^ Whole stack, but they were a total bitch; this machine is not set up properly at all. Cables creak and groan with every rep.
Chest Supported TBar Rows
90 x 8
115 x 8
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8
Single Arm Smith Machine Shrugs
110 x 8
110 x 8
110 x 8
110 x 8
110 x 8
LifeFitness Standing Calf Machine Shrugs
350 x 10
350 x 10
350 x 10
350 x 10
Wide Grip Pulldowns  Behind Head
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
That's it. :)
Delts & Triceps tomorrow.
=FLEX=

^^^ Whole stack, but they were a total bitch; this machine is not set up properly at all. Cables creak and groan with every rep.
a cable row machine I use does this with the whole stack, I kinda like it actually

Delts & Triceps
Good session today. No new ground, but a good solid workout. Both shoulders were playing nice so I finished up with some Smith Machine presses; considering all the work that was done before them I think they went well.
LifeFitness Rear Delt Machine
115 x 15
130 x 12
140 x 10
140 x 10
140 x 10
Seated Barbell Press  Behind Head
95 x 12
115 x 10
125 x 8
135 x 6
145 x 5
155 x 3
165 x 1
165 x 1
165 x 1
165 x 1
135 x 5
135 x 5
135 x 5
Seated Dumbbell Press
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
Tricep Pressdowns
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
^^^ Whole stack :D
Smith Machine Press
110 x 10
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
And that's it.
Deadlifts tomorrow. :)
=FLEX=

Delts & Triceps
Good session today. No new ground, but a good solid workout. Both shoulders were playing nice so I finished up with some Smith Machine presses; considering all the work that was done before them I think they went well.
LifeFitness Rear Delt Machine
115 x 15
130 x 12
140 x 10
140 x 10
140 x 10
Seated Barbell Press  Behind Head
95 x 12
115 x 10
125 x 8
135 x 6
145 x 5
155 x 3
165 x 1
165 x 1
165 x 1
165 x 1
135 x 5
135 x 5
135 x 5
Seated Dumbbell Press
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
70 x 5
Tricep Pressdowns
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
^^^ Whole stack :D
Smith Machine Press
110 x 10
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
And that's it.
Deadlifts tomorrow. :)
=FLEX=
Those tricep pressdown numbers make my elbows hurt. 75/80# on my rickety machine
kick my ass.

Those tricep pressdown numbers make my elbows hurt. 75/80# on my rickety machine
kick my ass.
I've had severe elbow issues in the past, but thankfully not for a while.
<knocks on wood>

Power Friday
Deadlifts were a mixed bag today. Progression sets were pretty good, but I ran out of gas quickly on the heavy singles. 455 and 475 flew off the ground but the 5 plater went up slowwwwwwww. Attempted 515 three fuggin' times and I just couldn't get it, but not for lack of trying.
Leg press was just as beastly as ever. Some really good work there.
teh d34dZ
Chalk Only:
135 x 10
225 x 6
275 x 6
315 x 6
365 x 3
385 x 3
405 x 3
Belt & Chalk Only:
425 x 1
425 x 2
455 x 1
475 x 1
495 x 1
515 x 0,0,0 fuuuuuuuuuuuuuuuu :o
405 x 3
405 x 3
405 x 3
Leg Press
(includes sled weight; sticker says the sled weighs 118 lbs so I threw a 2.5lb plate on it and we'll call it 120, OK?)
All reps on all sets slow, controlled, and right to the backstop  full ROM or GTFO; gnome sayin'?
300 x 12
390 x 10
480 x 10
570 x 10
660 x 10
750 x 10
840 x 8
920 x 6
920 x 6
920 x 6
920 x 6
920 x 6
brb 30 reps with 9pps  come at me :)
And out of time.
Trained all 5 days this week so no lifting this weekend.
Happy Friday, kids. :D
=FLEX=

so you're treating deads as a leg day?
What are you treating squat day as?

so you're treating deads as a leg day?
What are you treating squat day as?
I has 2 leg days.
NO skinny leg crew founder and member.
Fucking lol'd today @ all the skinny leg phaggots; they were out in full force.
brb 25 sets of bicep curls and as an afterthought I'll do 2 sets of leg extensions as my leg workout.

Chest & Biceps
Good start to the week. No progress on incline bb presses; still weak as a kitteh on those, but some meagre progress on the db presses.
Life Fitness Pec Flye
130 x 12
145 x 12
160 x 12
175 x 12
Incline Barbell Press
135 x 12
135 x 12
155 x 10
165 x 8
175 x 6
185 x 4
185 x 4
195 x 3
195 x 3
205 x 3
205 x 2
205 x 1
185 x 4
185 x 4
Flat Dumbbell Press
90 x 6
100 x 4
100 x 4
100 x 4
100 x 4
100 x 4
90 x 5
90 x 5
90 x 5
Barbell Curls
95 x 6
105 x 6
105 x 6
105 x 6
95 x 6
Reverse Preacher Bench Dumbbell Curls
30 x 8
30 x 8
30 x 8
30 x 8
30 x 8
That's it. Squats tomorrow. :)
=FLEX=

Squaterday
Good day in the squat rack. No new ground but lots of work was done.
ATG Powerpause Squats
Raw
135 x 8
185 x 6
205 x 6
225 x 6
275 x 5
295 x 5
315 x 3
315 x 3
335 x 3
345 x 3
365 x 1
375 x 1
385 x 1
Belt & Knee Wraps
405 x 1
435 x 1
LifeFitness Prone Leg Curls
200 x 7
200 x 7
200 x 7
200 x 7
200 x 7
^^^ Whole stack :D
185 x 6
170 x 6
155 x 8
LifeFitness Standing Calf Raise
350 x 8
350 x 8
350 x 8
350 x 8
350 x 8
350 x 8
350 x 8
350 x 8
And that's it. Back & Traps tomorrow.
=FLEX=

Back & Traps
WOYEA :D
Kickass workout today.
Close Grip Pulldowns
160 x 10
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
Seated Close Grip Cable Rows
260 x 8  whole stack :)
w00t! they finally fixed this thing; smooth as silk, so I lashed a 25lb plate to the front of the stack and put the hurt on it.
285 x 6
285 x 6
285 x 6
285 x 6
285 x 6
285 x 6
Chest Supported TBar Rows
135 x 8
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
Freemotion Lift Single Arm Cable Shrugs
100 x 12
100 x 12
120 x 12
120 x 12
150 x 12
150 x 12
150 x 12
150 x 12
150 x 12
^^^ First time doing these. Me likey.
Wide Grip Pulldowns  Behind Head
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
That's it. :)
Delts & Triceps tomorrow.
=FLEX=

Freemotion LiftSingle Arm Cable Shrugs???
I'm trying to picture shrugging 150# one arm at a time, must take an incredible amount of tension in your core. :o
Surprised you didn't get grief from adding weight to the stack for the rows.

Freemotion LiftSingle Arm Cable Shrugs???
I'm trying to picture shrugging 150# one arm at a time, must take an incredible amount of tension in your core. :o
Surprised you didn't get grief from adding weight to the stack for the rows.
The machine looks like this:
(http://www.crossir.net/crossfitness/Portals/0/FMSLiftHero.jpg)
It's for doing a cable version of deadlifts and a few other excercises. Figured I'd give it a shot at doing shrugs on it. Didn't stand on the platform I stood on the floor next to it and did one side at a time. Traps were pumped.
And I'm sure if someone that worked there saw me throwing that plate on the stack they would've said something. But I don't really care. :)

Delts & Triceps
No new ground, but some meagre improvement on the shoulder work today. I'll take it. :)
LifeFitness Rear Delt Machine
115 x 12
130 x 12
140 x 10
140 x 10
140 x 10
Seated Barbell Press  Behind Head
95 x 12
115 x 10
125 x 7
135 x 6
145 x 5
155 x 3
165 x 1
165 x 1
165 x 1
165 x 1
165 x 1
135 x 6
135 x 6
135 x 6
Seated Dumbbell Press
70 x 5
70 x 6
70 x 6
70 x 6
70 x 6
70 x 6
Tricep Pressdowns
200 x 8
200 x 8
200 x 7
200 x 6
200 x 6
200 x 5
200 x 5
^^^ Whole stack plus a 10 lb plate lashed on :D
LifeFitness Seated Tricep Press
230 x 6
230 x 6
230 x 6
210 x 8
210 x 8
210 x 7
210 x 7
And that's it.
Deadlifts tomorrow. :)
=FLEX=

Power Friday
Didn't get 515 again today, but so effing close, and I did break 500 lbs so Harry can't bust my balls. Also got up to 455 without the belt. Pleased with that. Bumped up the weight on my backoff sets from 405 to 425 and it almost killed me. LOL.
Went full retard on the leg press, getting 3 sets of 6 @ 1,000 lbs.
Took a vid of the first set at 1k but I don't have time to upload now so I'll post it later.
Overall a great day in the gym. :)
teh d34dZ
Chalk Only:
135 x 8
225 x 6
275 x 6
315 x 6
365 x 3
385 x 3
405 x 3
435 x 2
455 x 1
Belt & Chalk Only:
475 x 1
495 x 1
505 x 1
515 x *so close*
515 x not_even_close
425 x 3
425 x 3
425 x 3
Leg Press
(includes sled weight; sticker says the sled weighs 118 lbs so I threw a 2.5lb plate on it and we'll call it 120, OK?)
All reps on all sets slow, controlled, and right to the backstop.
300 x 12
390 x 12
480 x 10
570 x 10
660 x 10
750 x 10
840 x 10
930 x 8
^^^ mother_of_god.jpg
1,000 x 6  will upload vid of this set later
1,000 x 6
1,000 x 6
And out of time.
Trained all 5 days this week so no lifting this weekend.
Happy Friday, kids. :D
=FLEX=

And here's the vid:
Leg Press  1,000 x 6 (http://www.youtube.com/watch?v=4ylN9cC98qg#ws)

One half ton  you are a frickin' beast!!!

One half ton  you are a frickin' beast!!!
Ditto.

Chest & Biceps
Bit of 'maintenance' workout today. Nothing spectacular to report...
Life Fitness Pec Flye
115 x 15
130 x 15
145 x 15
160 x 15
Incline Barbell Press
135 x 12
135 x 12
155 x 10
165 x 8
175 x 6
185 x 5
185 x 5
185 x 5
195 x 3
205 x 1
205 x 1
205 x 1
185 x 3
^^^ whole lotta meh
Flat Dumbbell Press
90 x 5
90 x 5
90 x 6
90 x 6
95 x 5
95 x 5
95 x 5
Barbell Curls
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
Reverse Preacher Bench Dumbbell Curls
30 x 8
30 x 8
30 x 8
30 x 8
30 x 8
That's it. Squats tomorrow. :)
=FLEX=

Squaterday
Squats were a real chore today, but I dug deep and was able to make some meagre progress. No new ground at the top end, but I was able to get a triple @ 365 with no belt or wraps and a triple at 385 with the belt & wraps. Maxxed out at 435 for a single.
Put the hurt on the leg curl machine, repping the stack for 5 sets of 8.
ATG Powerpause Squats
Raw
135 x 8
185 x 6
205 x 6
225 x 6
275 x 5
295 x 5
315 x 3
315 x 3
335 x 3
345 x 3
365 x 3
385 x 1
Belt & Knee Wraps
405 x 1
435 x 1
385 x 3
LifeFitness Prone Leg Curls
200 x 8
200 x 8
200 x 8
200 x 8
200 x 8
^^^ 40 reps with the whole stack; notbad.jpg
LifeFitness Standing Calf Raise
350 x 10
350 x 10
350 x 10
350 x 10
350 x 10
And out of time. Back & Traps tomorrow.
=FLEX=

Back & Traps
Made some decent progress on the TBar rows today; cranked out a 5 x 5 with 4 plates on that bad boy.
Everything else was pretty much a carbon copy of last week, but I'm fine with that; solid workout.
Close Grip Pulldowns
160 x 12
200 x 6
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
Freemotion Lift Single Arm Cable Shrugs
150 x 12
150 x 12
150 x 12
150 x 12
150 x 12
Seated Close Grip Cable Rows
260 x 8  whole stack :)
Lashed a 25lb plate to the front of the stack and kept going:
285 x 6
285 x 6
285 x 6
285 x 6
285 x 6
285 x 6
Chest Supported TBar Rows
135 x 8
160 x 6
170 x 6
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5
LifeFitness Standing Calf Machine Shrugs
330 x 12
330 x 12
330 x 12
330 x 12
330 x 12
Wide Grip Pulldowns  Behind Head
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
That's it. :)
Delts & Triceps tomorrow.
=FLEX=
Was feeling thick, tight, solid, so I got Lisa to take a pic of me when I got home from the gym:
(http://www.jskinner.com/bb/IMG_0077a.jpg)

I think you need to slap a tape on those gunz. They look bigger than your last pix.

I think you need to slap a tape on those gunz. They look bigger than your last pix.
Definition is just about gone, but size in my arms and legs is back.
Winter time so not a single fuck is given.
:)

Delts & Triceps
Well someone sure slept in today. No t me; the jackass that was supposed to open up the gym. Got there a little after 5 and the doors were locked, and a few people waiting in their cars. I gave it 5 minutes then fishtailed out of the lot and headed to the other club in the area.
Had a decent worked but due to the kaphuckery and lost time I dropped one exercise.
LifeFitness Rear Delt Machine
115 x 15
130 x 15
140 x 12
140 x 12
140 x 12
Seated Barbell Press  Behind Head
95 x 12
115 x 10
125 x 7
135 x 6
145 x 5
155 x 3
155 x 3
155 x 3
165 x 1
165 x 1
165 x 1
135 x 6
135 x 6
135 x 6
Seated Dumbbell Press
70 x 6
70 x 6
70 x 6
70 x 6
70 x 6
70 x 6
Tricep Pressdowns
190 x 10  whole stack :D
Lashed a 25 lb plate on just for fun:
215 x 6
215 x 6
215 x 6
215 x 6
215 x 6
215 x 6
and another set with the whole stack:
190 x 10 ;)
And out of time...
Deadlifts tomorrow. :)
=FLEX=

Power Friday
Solid day in the gym. Got 515 again at the top end on deads, but also did some solid work on the progressions sets and got up to 475 withgout the belt.
Very happy with the deads today.
Also did some excellent work on the leg press, getting 10 plates per side (1,020 lbs including sled weight) for 8 reps.
teh d34dZ
Chalk Only:
135 x 10
225 x 6
275 x 6
315 x 6
365 x 6
405 x 5 < vid of this set uploading
435 x 3
455 x 1
475 x 1
Belt & Chalk Only:
495 x 1
515 x 1
455 x 2
455 x 2
455 x 2
405 x 3  ok, done; hands = destroyed
Leg Press
(includes sled weight; sticker says the sled weighs 118 lbs so I threw a 2.5lb plate on it and I'll call it 120)
All reps on all sets slow, controlled, and right to the backstop.
300 x 12
390 x 12
480 x 12
570 x 12
660 x 10
750 x 10
840 x 10
930 x 8
1,020 x 8
And out of time.
Trained all 5 days this week so no lifting this weekend.
Happy Friday, kids. :D
=FLEX=

Deadlift  405 x 5 (http://www.youtube.com/watch?v=RHORmmmtbsg#ws)

Chalk Only:
Belt & Chalk Only:
??? you breakin' teh rules Brah? :D
Did not see pullups this week, did you drop them?

Chalk Only:
Belt & Chalk Only:
??? you breakin' teh rules Brah? :D
Did not see pullups this week, did you drop them?
rebel/10
and no pullups this week
maybe next week I'll try some

Chest & Biceps
Good start to the week. Nothing spectacular to report, but some meagre improvement over last week.
Life Fitness Pec Flye
115 x 15
130 x 15
145 x 15
Incline Barbell Press
135 x 12
135 x 12
155 x 10
165 x 8
175 x 6
185 x 6
195 x 5
205 x 3
215 x 1
215 x 1
215 x 1
205 x 3
185 x 5
Flat Dumbbell Press
90 x 6
90 x 6
100 x 5
100 x 5
100 x 4
100 x 5
100 x 5
Barbell Curls
95 x 8
105 x 6
105 x 6
105 x 6
105 x 6
105 x 6
Reverse Preacher Bench Dumbbell Curls
35 x 6
35 x 6
35 x 6
35 x 6
35 x 6
That's it. Squats tomorrow. :)
=FLEX=

Squaterday
Pretty good day in the squat rack and a solid workout al around. Got up to 455 for a single and a triple at 405.
Repped the whole stack plus a 10 lb plate on leg curls and added 20lbs to calf raises.
Walked out of the gym like a boss. :)
ATG Powerpause Squats
Raw
135 x 8
185 x 6
225 x 6
275 x 6 (+1)
295 x 6 (+1)
315 x 5 (+2)
345 x 3
365 x 3
385 x 1
Belt & Knee Wraps
405 x 1
435 x 1
455 x 1 (+20lbs)
405 x 3 (+20lbs)
LifeFitness Prone Leg Curls
210 x 6
210 x 6
210 x 6
210 x 6
210 x 6
^^^ Whole stack + 10lbs
200 x 6
185 x 8
170 x 8
LifeFitness Standing Calf Raise
370 x 12
370 x 10
370 x 10
370 x 10
370 x 10
370 x 10
370 x 10
And out of time. Back & Traps tomorrow.
=FLEX=

Back & Traps
Back day continues to be a solid day for me. Very happy with this one. Lots of work and some meagre progress.
Close Grip Pulldowns
160 x 10
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
Freemotion Lift Single Arm Cable Shrugs
150 x 12
170 x 12
170 x 12
170 x 12
170 x 12
170 x 12
Seated Close Grip Cable Rows
260 x 8  whole stack :)
Lashed a 25lb plate to the front of the stack and kept going:
285 x 6
285 x 6
285 x 6
285 x 6
285 x 6
285 x 6
Chest Supported TBar Rows
135 x 8
160 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
LifeFitness Standing Calf Machine Shrugs
350 x 12
350 x 12
350 x 12
350 x 12
350 x 12
Wide Grip Pulldowns  Behind Head
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
That's it. :)
Delts & Triceps tomorrow.
=FLEX=

Back & Traps
Chest Supported TBar Rows
135 x 8
160 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
didn't you give these up awhile back thinking they were not delivering results?

didn't you give these up awhile back thinking they were not delivering results?
I used to do tbar rows at my other gym, but not chest supported. I gave them up because the apparatus was awkward and I kept hurting my back.

Delts & Triceps
Good session today. The progress is slow, but it's progress. :)
LifeFitness Rear Delt Machine
115 x 15
115 x 15
130 x 12
Seated Barbell Press  Behind Head
95 x 12
115 x 10
135 x 8
155 x 5
165 x 2
170 x 1
175 x 1
155 x 4
160 x 2
155 x 3
135 x 6
135 x 6
Seated Dumbbell Press
70 x 5
70 x 6
75 x 5
75 x 5
75 x 5
75 x 5
Tricep Pressdowns
190 x 10  whole stack :D
Lashed a 10lb plate on:
200 x 8
200 x 8
200 x 8
200 x 7
200 x 7
200 x 7
LifeFitness Seated Tricep Press
210 x 10
230 x 8
230 x 8
230 x 8
230 x 8
230 x 8
That's it.
Deadlifts tomorrow. :)
=FLEX=

Power Friday
Deads were a mixed bag today. Progression sets were just fine, and I was happy to get 6 reps at 405 on my way up, and locked out 515 again. But I somehow managed to tweak something in my right forearm. Lots of pain after that set, so no attempt at 525 today after all, and the backoff sets were teh suck. Could barely hold onto the bar. Did what I could though.
Had some beastly fun (sort of) on the leg press, getting 10 plates (1,020 lbs including sled weight) per side for 3 sets of 6 reps.
teh d34dZ
Chalk Only:
135 x 10
225 x 6
275 x 6
315 x 6
365 x 6
405 x 6 < :)
435 x 3
455 x 1
Belt & Chalk Only:
475 x 1
495 x 1
515 x 1
455 x 1
455 x 1
455 x 1
405 x 3
Leg Press
(includes sled weight; sticker says the sled weighs 118 lbs so I threw a 2.5lb plate on it and I'll call it 120)
All reps on all sets slow, controlled, and right to the backstop.
390 x 12
480 x 12
570 x 10
660 x 10
750 x 10
840 x 10
930 x 8
1,020 x 6
1,020 x 6
1,020 x 6
And out of time.
Trained all 5 days this week so no lifting this weekend.
Happy Friday, kids. :D
=FLEX=

Leg press is big  maybe some ice for the forearm???

OK start to the week. Incline barbell presses were not bad. Struggled with the hundos on dumbbell presses.
Right forearm still sore, so I bailed on the barbell curls and swapped in cable curls instead so I wouldn't aggravate it further.
Life Fitness Pec Flye
115 x 15
115 x 15
115 x 15
Incline Barbell Press
135 x 12
135 x 12
155 x 10
165 x 8
175 x 7
185 x 6
195 x 5
205 x 3
205 x 3
205 x 3
185 x 5
185 x 5
185 x 5
Flat Dumbbell Press
90 x 6
100 x 4
100 x 4
100 x 4
100 x 4
100 x 4
80 x 8
80 x 8
Single Arm Cable Curls
40 x 8
40 x 8
40 x 8
40 x 8
40 x 8
40 x 8
That's it. Squats tomorrow. :)
=FLEX=

Squaterday
Another good day in the power cage. No new ground at the top end, as my left knee was squawking on the heavy stuff, but really happy with the progression sets, and super stoked to get a single at 4 plates with no belt or knee wraps.
ATG Powerpause Squats
Raw
135 x 8
185 x 6
225 x 6
275 x 6
295 x 6
315 x 6 (+1)
345 x 4 (+1)
365 x 3
385 x 1
405 x 1 :)
Belt & Knee Wraps
435 x 1
435 x 1
435 x 1
405 x 3
365 x 5
LifeFitness Prone Leg Curls
210 x 6
210 x 6
210 x 6
210 x 6
210 x 6
^^^ Whole stack + 10lbs :)
200 x 6
185 x 6
170 x 8
LifeFitness Standing Calf Raise
390 x 10
390 x 10
390 x 10
390 x 10
390 x 10
390 x 10
^^^ Whole stack :D
That's it. Back & Traps tomorrow.
=FLEX=

Back & Traps
I LOVE BACK DAY
BEAST MODE = ON
Close Grip Pulldowns
160 x 12
230 x 5
230 x 5
230 x 5
230 x 5
230 x 5
220 x 6
220 x 6
Freemotion Lift Single Arm Cable Shrugs
200 x 10
200 x 10
200 x 10
200 x 10
200 x 10
200 x 10
^^^ Whole Stack :D
Seated Close Grip Cable Rows
260 x 8
260 x 8
^^^ Whole Stack
Lashed a 25lb plate on:
285 x 6
285 x 6
That felt pretty good so I swapped out the 25 for a 35lb plate:
295 x 6
295 x 6
295 x 6
295 x 6
:)
Chest Supported TBar Rows
135 x 8
160 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
LifeFitness Standing Calf Machine Shrugs
370 x 10
370 x 10
370 x 10
370 x 10
370 x 10
Wide Grip Pulldowns  Behind Head
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
That's it. :)
Delts & Triceps tomorrow.
=FLEX=

someone was pretty busy this Morning. 8)

someone was pretty busy this Morning. 8)
Gotta love someone strapping on additional plates to machines cuz' they just dont go heavy enough ;D

Delts & Triceps
Barbell presses were not too bad today, got back to my PR single of 180 with no spotter. Dumbbell presses were a little off, although I did throw up the 80's for some measly reps for the first time in quite a while.
LifeFitness Rear Delt Machine
115 x 15
115 x 15
115 x 15
Seated Barbell Press  Behind Head
95 x 12
115 x 12
135 x 8
155 x 4
155 x 4
155 x 4
165 x 2
170 x 2
175 x 1
175 x 1
175 x 1
180 x 1
160 x 2
160 x 2
160 x 2
135 x 5
Seated Dumbbell Press
75 x 4
75 x 4
75 x 4
75 x 4
75 x 4
80 x 3
80 x 3
80 x 3
Tricep Pressdowns
190 x 8  whole stack
Lashed a 10lb plate on:
200 x 6
200 x 6
200 x 6
200 x 7
200 x 7
200 x 7
LifeFitness Seated Tricep Press
230 x 8
230 x 8
230 x 8
230 x 8
230 x 8
That's it.
Deadlifts tomorrow. Right forearm is still sore, so no idea how that will go...
=FLEX=

Power Friday
Holy Fuck!
I dunno what happened today, but I had the most amazing deadlift session ever. Got 4 plates for EIGHT reps on my way up with no belt, got my first ever double at 5 plates, and maxxed out at 525, which is only 5 lbs less than my best no straps DL ever.
Super goddam happy; and y'all know how rare that is.
Didn't have time to do as much volume on the leg press, but I did pick up 2 reps on the last set at 1,020 lbs.
notbad.jpg
teh d34dZ
Chalk Only:
135 x 10
225 x 6
275 x 6
315 x 6
365 x 6
405 x 8
435 x 1 lolwut? lower back fried from previous set; need belt
Belt & Chalk Only:
435 x 3
455 x 2
475 x 2
495 x 2 :D
525 x 1
455 x 3
455 x 3
455 x 3
Leg Press
(includes sled weight; sticker says the sled weighs 118 lbs so I threw a 2.5lb plate on it and I'll call it 120)
All reps on all sets slow, controlled, and right to the backstop.
390 x 12
480 x 12
570 x 10
660 x 10
750 x 10
840 x 10
930 x 8
1,020 x 8 +2 reps
And out of time.
Trained all 5 days this week so no lifting this weekend.
Happy Friday, kids. :D
=FLEX=
Oh and I has vids of the bolded DL sets but no time to upload right now.
Stay tuned...

we'll be here whenst dem vids upload
nice work, inspiring me to have an epic session over here 8)

495 x 2 :D
525 x 1
Very nice. I knew you'd get it.

495 x 2 :D
525 x 1
Very nice. I knew you'd get it.
Thanks man.
Honestly more stoked about the double at 5 plates than the 1RM, if you can believe that.
Vids are ready!

Damn dude, nice dead lifting!

Deadlift  405 x 8 (http://www.youtube.com/watch?v=N2vi1YSrpo0#ws)
Deadlift  495 x 2 (http://www.youtube.com/watch?v=vlg3RTys6JY#ws)
Deadlift  525 x 1 (http://www.youtube.com/watch?v=KimCXqynNJw#ws)

And lofuckingl at the phaggot that walks by, WATCHES ME SET UP THE CAMERA, then steps right in front of it to wiggle around with those plates in his hands.
And sorry for the angle on the last vid.
The dickwad PT that gave me shit for using chalk last week was in the area and video cameras are not allowed in the gym, so I had to hide it behind some equipment.
::)

Love the beast mode on a friday morning...no homo....good job!

Just dropping in here to say congrats. Nice lifting. Our forms (and our weaknesses ) are similar. We are both back pullers. Work on involving the legs more and the weight will skyrocket!

Chest & Biceps
Good start to the week. Nothing spectacular to report, but some definite improvement.
Life Fitness Pec Flye
115 x 15
130 x 15
145 x 15
Incline Barbell Press
135 x 15
155 x 10
185 x 6
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
185 x 6
185 x 6
185 x 6
Flat Dumbbell Press
Went straight for the hundos today...
100 x 6
100 x 6
100 x 5
100 x 5
100 x 4
100 x 4
85 x 6
85 x 6
85 x 6
Barbell Curls
95 x 6
95 x 6
105 x 6
105 x 5
105 x 6
95 x 6
95 x 6
Reverse Preacher Bench Dumbbell Curls
35 x 6
35 x 6
35 x 6
35 x 6
35 x 6
That's it. Squats tomorrow. :)
=FLEX=

205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
^^^^^ nice volume on inclines

Love the beast mode on a friday morning...no homo....good job!
Thanks man.
Just dropping in here to say congrats. Nice lifting. Our forms (and our weaknesses ) are similar. We are both back pullers. Work on involving the legs more and the weight will skyrocket!
Thanks I_D; I'll keep workign on the form.
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
^^^^^ nice volume on inclines
Strength still sucks on these, but getting slightly better each and every week...

Squaterday
Great workout overall, but squats were a mixed bag today. Progressions sets were very good, almost a carbon copy of last week. Was happy to get a 2nd rep @ 385 though, for the first time ever with no belt, and repeated the 4 plater with no belt again. Top end and backoff sets just plain sucked. I simply ran out of gas on these. Lower back was toast.
Ham and Calf work was pretty good; walked out of there with all lower body muscles screaming for mercy.
Work was done.
ATG Powerpause Squats
Raw
135 x 8
185 x 6
225 x 6
275 x 6
315 x 6
345 x 4
365 x 3
385 x 2 (+1) :)
405 x 1
Belt & Knee Wraps
435 x 1  this was fine; everything after this set sucked
435 x 1
405 x 1
365 x 3
LifeFitness Prone Leg Curls
200 x 8
200 x 8
200 x 8
200 x 8
200 x 8
^^^ Whole stack :D
Hammer Strength Seated Calf Raise
BW + 160 x 10
BW + 160 x 10
BW + 160 x 10
BW + 160 x 10
BW + 160 x 10
BW + 160 x 10
That's it. Back & Traps tomorrow.
=FLEX=

Back & Traps
Had another solid back session today; forced myself to do some more weight on the pulldowns, getting 3 sets of 5 at 240, which is only one plate less than the whole stack. Best I've ever done previously at this weight is 3 measly reps.
Rest of the workout was pretty much a carbon copy of last week; and I'm more than OK with that.
Close Grip Pulldowns
160 x 12
220 x 6
220 x 6
230 x 6
240 x 5
240 x 5
240 x 5
220 x 6
220 x 6
Freemotion Lift Single Arm Cable Shrugs
200 x 10
200 x 10
200 x 10
200 x 10
200 x 10
200 x 10
^^^ Whole Stack :D
Seated Close Grip Cable Rows
240 x 8
285 x 6
285 x 6
290 x 6
290 x 6
295 x 6
295 x 6
^^^ This machine pisses me off; it's never been set up properly. Too much friction. Not smooth at all. Did OK considering...
Chest Supported TBar Rows
135 x 8
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
LifeFitness Standing Calf Machine Shrugs
370 x 10
370 x 10
370 x 10
370 x 10
370 x 10
Wide Grip Pulldowns  Behind Head
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
That's it. :)
Delts & Triceps tomorrow.
=FLEX=

Delts & Triceps
Barbell presses were not great today, but I made up for that on the dumbbell presses by making some meagre improvement.
Triceps work was good.
Rear Delts  Reverse Cable Flyes
40 x 12
40 x 12
40 x 12
40 x 12
Seated Barbell Press  Behind Head
95 x 12
115 x 10
135 x 8
155 x 3
155 x 3
155 x 3
165 x 2
175 x 1
175 x 1
175 x 1
155 x 3
135 x 5
Seated Dumbbell Press
70 x 5
70 x 6
70 x 6
75 x 5
75 x 5
75 x 5
80 x 3
80 x 3
80 x 3
Tricep Pressdowns
200 x 8
200 x 8
200 x 8
200 x 7
200 x 7
200 x 7
LifeFitness Seated Tricep Press
230 x 8
230 x 8
230 x 8
230 x 8
230 x 8
That's it.
Deadlifts tomorrow.
Happy Thanksgiving to my American friends. :)
=FLEX=

Power Friday
Last week was pretty goddam epic and I honestly didn't know how I was going to do better this week; but somehow I managed. :)
Added a rep @ 455 and 475 on the deads and added 10 lbs to the top set, getting a new strapless PR @ 535.
Also added a couple reps on the top 2 sets on leg press.
HOLY HELL :D
teh d34dZ
Chalk Only:
135 x 8
225 x 6
275 x 6
315 x 6
365 x 6
405 x 6
435 x 3
Belt & Chalk Only:
455 x 3 (+1)
475 x 3 (+1)
495 x 1 (1)
515 x 1
535 x 1 :D PR (no vid) (+10lbs)
455 x 3
Only one backoff set today; I was spent on these.
Leg Press
(includes sled weight; sticker says the sled weighs 118 lbs so I threw a 2.5lb plate on it and I'll call it 120)
All reps on all sets slow, controlled, and right to the backstop.
480 x 10
570 x 10
660 x 10
750 x 10
840 x 10
930 x 10 (+2 reps)
1,020 x 10 (+2 reps)
And out of time.
Trained all 5 days this week so no lifting this weekend.
Happy Friday, kids. :D
=FLEX=
Also; vid of 475 x 3 DL is uploading

Deadlift  475 x 3 (http://www.youtube.com/watch?v=VThHnMyFFY0#ws)

you concentrating on form? Those looked a little better than last week.
Did you read the DL chapter in SS? Worth the time.

you concentrating on form? Those looked a little better than last week.
Did you read the DL chapter in SS? Worth the time.
Yes, concentrating on form today big time.
Did not read SS yet.

Damn man, you make that first 6" look easy. Jelly here.

Good work, Jim.

Chest & Biceps
Good start to the week. Still working the inclines as best I can.
Life Fitness Pec Flye
115 x 15
130 x 15
145 x 15
Incline Barbell Press
135 x 15
165 x 10
185 x 6
205 x 3
205 x 3
205 x 3
215 x 2
225 x 1
225 x 1
225 x 1
205 x 3
205 x 3
205 x 3
185 x 6
Flat Dumbbell Press
Went straight for the hundos again today...
100 x 6
100 x 6
100 x 6
100 x 6
100 x 5
100 x 4
100 x 5
Barbell Curls
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
Reverse Preacher Bench Dumbbell Curls
35 x 7
35 x 7
35 x 7
35 x 7
35 x 6
35 x 6
35 x 6
That's it. Squats tomorrow. :)
=FLEX=

225 x 1
225 x 1
225 x 1
Inclines moving up. Progress. Good deal.

225 x 1
225 x 1
225 x 1
Inclines moving up. Progress. Good deal.
So slowwwwly, but I'll take it.
Powerpause on each of those too.
Lower slowly, stop and pause on chest, then press up. No bouncing. No sloppiness.
Was reasonably happy. And no spotter either. :)

Nice work flex!!!!

Squaterday
Solid session today. I've been making some decent progress on the squats recently, and it's getting harder to improve each and every workout, but I managed to get an extra rep at 345, and topped out at 455 for the first time in a while. Was happy with the squats.
Did a different exercise for calves today, simply because I was running short on time and needed to superset them in with the hamstring work in order to get both muscle groups done, and this machine was close to the leg curl, while the other calf stations are on the other side of the gym. Was not bad. Ten sets of hams and calves in 20 minutes.
ATG Powerpause Squats
Raw
135 x 8
185 x 6
225 x 6
275 x 6
315 x 6
345 x 5 (+1)
365 x 3
385 x 2
405 x 1
Belt & Knee Wraps
435 x 1
455 x 1
405 x 3
LifeFitness Prone Leg Curls
200 x 8
200 x 8
200 x 8
200 x 8
200 x 8
^^^ Whole stack :D
LifeFitness Seated Calf Extensions
250 x 12
250 x 12
250 x 12
250 x 12
250 x 12
That's it. Back & Traps tomorrow.
=FLEX=

Back & Traps
Not much to say about this one; just working the program and killing my back with some serious volume.
Happy with this session.
Close Grip Pulldowns
160 x 12
200 x 6
220 x 6
240 x 5
240 x 5
240 x 5
240 x 5
240 x 5
220 x 6
Freemotion Lift Single Arm Cable Shrugs
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12
^^^ Whole Stack :D
Seated Close Grip Cable Rows
260 x 8
260 x 8
260 x 8
260 x 8
260 x 8
260 x 8
^^^ Whole Stack :D
Chest Supported TBar Rows
135 x 8
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
LifeFitness Standing Calf Machine Shrugs
370 x 10
370 x 10
370 x 10
370 x 10
370 x 10
370 x 10
Wide Grip Pulldowns  Behind Head
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
That's it. :)
Delts & Triceps tomorrow.
=FLEX=

Delts & Triceps
Barbell presses would not budge again today, but not for lack of trying. I will keep working on these. Dumbbell presses showed some improvement; happy with these.
Tricep work was good.
Rear Delts  Reverse Cable Flyes
40 x 12
45 x 12
45 x 12
45 x 12
Seated Barbell Press  Behind Head
95 x 12
115 x 10
135 x 8
155 x 4
165 x 2
170 x 1
175 x 1
175 x 1
175 x 1
155 x 3
155 x 3
155 x 3
135 x 6
Seated Dumbbell Press
70 x 6
75 x 6
80 x 4
80 x 4
80 x 5 :)
80 x 4
80 x 4
Tricep Pressdowns
190 x 10
^^^ Whole stack; lashed a 25lb plate on:
215 x 6
215 x 6
215 x 6
215 x 6
215 x 6
Took the 25 off and added 10:
200 x 8
200 x 8
LifeFitness Seated Tricep Press
230 x 8
230 x 8
230 x 8
230 x 8
230 x 8
And out of time.
Deadlifts are scheduled for tomorrow, but there is a 99.9% probability that I will bump them to Saturday. My Dad is in town and staying with us for the night. Haven't seen him since last spring, so I don't see myself trotting off to bed at 10pm so I can get up at 4am to train.
=FLEX=

Power
Friday Saturday
Today was my makeup session from yesterday. Had a nice visit with my Dad and didn't get to bed until well past 11, so no chance of getting up at 4am.
Deads were a chore simply because this forearm issue has flared up again and my grip sucked. Everything else felt good and I didn't want to waste a session due to grip issues, so I dusted off my leather lifting straps for a few sets. First time I've used them in almost 2 years. Sometimes ya gotta do what ya gotta do, I guess.
Regardless; I didn't get the 545 that I was looking for, despite two valiant efforts. One without straps and one with. Got it about 6 inches off the floor both times. Maybe next week...
Leg press was pretty good; ventured into some new territory. 50lbs on top of a 1,000lb+ press isn't exactly a huge leap, but progress is progress.
Since I was in no hurry I threw in a few sets of calf presses on the leg press machine as I was unloading it.
teh d34dZ
Beast Mode  Chalk Only:
135 x 8
225 x 6
275 x 6
315 x 6
365 x 6
405 x 3  grip issues
405 x 3  grip issues
435 x 3
455 x 2
Power Mode  Belt & Chalk Only:
475 x 1
495 x 1
515 x 1
525 x *so close* (grip gave out before I could lock it out)
525 x 1
545 x not_even_close
Pussy Mode  Belt & Straps
545 x not_even_close
495 x 2
495 x 2
475 x 3
Leg Press
(includes sled weight; sticker says the sled weighs 118 lbs so I threw a 2.5lb plate on it and I'll call it 120)
All reps on all sets slow, controlled, and right to the backstop.
480 x 10
570 x 10
660 x 10
750 x 10
840 x 10
930 x 10
1,020 x 8
1,070 x 6
1,070 x 6
1,070 x 6
Calf Press on Leg Press Machine
480 x 15
480 x 15
480 x 15
That's it.
Happy Saturday. :)
=FLEX=

Chest & Biceps
Both shoulders were not playing nice today but I still had a good start to the week. Some noticeable improvement on the incline barbell presses, but the hundos kicked my ass on the flat bench.
Swapped out some the barbell curls for some EZBar curls due to forearm issues. Did these super strict by leaning my back up against the vertical side of the preacher bench.
Life Fitness Pec Flye
115 x 15
130 x 15
145 x 15
Incline Barbell Press
135 x 12
155 x 10
185 x 6
205 x 3
215 x 2
225 x 1
230 x 1  PR
225 x 1
205 x 5
205 x 5
205 x 5
185 x 6
185 x 6
185 x 6
Flat Dumbbell Press
100 x 5
100 x 5
100 x 5
100 x 5
100 x 4
Life Fitness Seated Chest Press
205 x 6
175 x 6
^^^ Bailed on these; hate this machine. I dunno why I even bothered....
EZBar Curls
90 x 10
110 x 6
110 x 6
110 x 6
110 x 6
110 x 6
110 x 6
Reverse Preacher Bench Dumbbell Curls
35 x 6
35 x 6
35 x 6
35 x 6
35 x 6
That's it. Squats tomorrow. :)
=FLEX=

Incline Barbell Press
230 x 1  PR
not too shabby

Squaterday
Good session today. Pretty much a carbon copy of last week, except I bumped the weight up from 405 to 425 on the last set.
ATG Powerpause Squats
Raw
135 x 8
185 x 6
225 x 6
275 x 6
315 x 6
345 x 5
365 x 3
385 x 2
405 x 1
Belt & Knee Wraps
435 x 1
455 x 1
425 x 3 (+20lbs)  vid of this set uploading
LifeFitness Prone Leg Curls
200 x 8
^^^ Whole stack; threw two 5lb supplemental weights on top of the stack:
210 x 6
210 x 6
210 x 6
210 x 6
210 x 6
And another set with the whole stack:
200 x 8
LifeFitness Standing Calf Raise
390 x 10
390 x 10
390 x 10
390 x 10
390 x 10
^^^ Whole stack.
That's it. Back & Traps tomorrow.
=FLEX=

Squat  425 x 3 (http://www.youtube.com/watch?v=vm_20A5Ueqk#ws)

Back & Traps
Forearm is still angry; pulldowns were a bitch today. Need to find my neoprene wrap.
Switched some things up today. Since I've maxxed out on the cable rows, I decided to use a single handle instead of the vgrip handle and row with 1 arm at a time. Liking these. Also swapped in some smith machine wide grip rows instead of the tbar rows. Jury is still out on this one.
Overall a good session.
Close Grip Pulldowns
160 x 12
220 x 6
240 x 3
240 x 4
240 x 5
240 x 5
240 x 4
220 x 6
Freemotion Lift Single Arm Cable Shrugs
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12
^^^ Whole Stack :D
Seated Single Arm Cable Rows
120 x 12
140 x 10
160 x 8
180 x 8
180 x 8
200 x 6
200 x 6
200 x 6
200 x 6
Smith Machine Wide Grip Rows
110 x 12
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
LifeFitness Standing Calf Machine Shrugs
370 x 12
390 x 10
390 x 10
390 x 10
390 x 10
390 x 10
^^^ Whole Stack :D
Wide Grip Pulldowns  Behind Head
140 x 8
140 x 8
140 x 8
And wayyy out of time..... :o
Delts & Triceps tomorrow.
=FLEX=

I got some wrist wraps at bb.com, they seem to help.
Dorian Yates does a 1 arm cable row, with some pretty good results ;)

I got some wrist wraps at bb.com, they seem to help.
Dorian Yates does a 1 arm cable row, with some pretty good results ;)
I have wrist wraps too, but I need my neoprene elbow wrap. Can't find it. >:(
And yeah; I think these one arm cable rows gonna build a decent back over the next 6 months. :)

Delts & Triceps
Rear Delts  Reverse Cable Flyes
40 x 10
50 x 10
50 x 10
50 x 10
Seated Barbell Press  Behind Head
95 x 10
115 x 10
135 x 8
155 x 3
155 x 3
155 x 3
165 x 2
170 x 1
170 x 1
170 x 1
145 x 5
145 x 5
145 x 5
Seated Dumbbell Press
70 x 6
70 x 6
75 x 6
80 x 4
80 x 4
80 x 4
Tricep Pressdowns
190 x 10
^^^ Whole stack
205 x 8
205 x 8
205 x 7
205 x 7
205 x 7
LifeFitness Seated Tricep Press
230 x 8
230 x 8
230 x 8
230 x 8
230 x 8
And out of time.
Deadlifts tomorrow afternoon. Hoping to pull 545.
=FLEX=

Power Saturday
Had an absolutely awesome deadlift session today, setting 3 personal bests:
New 1RM @ 550
New 1RM without a belt @ 525
New max triple @ 495
Also managed to squeak out 3 sets of 5 @ 1,100 lbs on the leg press.
I can't help but be very pleased with myself today. :D
teh d34dZ
Beast Mode  Chalk Only:
135 x 8
225 x 6
275 x 6
315 x 6
365 x 6
405 x 6
435 x 3
455 x 3
475 x 1
495 x 1
525 x 1
Power Mode  Belt & Chalk Only:
550 x 1 *new PR*
495 x 3 *rep PR*
475 x 1 lmao, I guess I was done.
Leg Press
(includes sled weight; sticker says the sled weighs 118 lbs so I threw a 2.5lb plate on it and I'll call it 120)
All reps on all sets slow, controlled, and right to the backstop.
480 x 10
570 x 10
660 x 10
750 x 10
840 x 10
930 x 10
1,020 x 8
1,100 x 5
1,100 x 5
1,100 x 5
Calf Press on Leg Press Machine
570 x 15
570 x 15
570 x 15
570 x 15
570 x 15
That's it.
Other stuff:
Got recognized by a miscer from bb.com
Some chick came over to use the bar I was using for deads when I was done. There was some residual chalk on the bar and it got on her hands. She was so disgusted it was hilarious. Gave me the evil eye, then went and got some disinfectant and washed the bar and her hands with it. LMAO. Reminded me of this scene with Meryl Streep in the movie Iron Weed:
Ironweed (http://www.youtube.com/watch?v=PEsZwVvj9t8#)
ZOMG! Chalk dust!!! Fuark she was acting like I pissed all over the bar or something.
Anywho, got vids of the 550 single and 495 triple uploading. :)
Happy Saturday, kids. :D
=FLEX=

I can honestly say that this is the first time I've ever seen a handjob video in a Dude's journal.

And the vids:
550 x 1
Deadlift  550 x 1 (http://www.youtube.com/watch?v=2NHEj6vTzBc#ws)
495 x 3
Deadlift  495 x 3 (http://www.youtube.com/watch?v=heCpQLZ3vv0#ws)

Your technique reminds me a lot of Konstantinovs. I don't know how you guys pull like that without destroying your lower back, but it sure as hell works for you.

Chest & Biceps
Not a bad start to the week. Incline barbells presses started off great, but I ran out of gas pretty quick. Backoff sets were teh suck. Did OK with the hundos on flat bench.
Right forearm is still giving me grief, so no barbell curls today.
Incline Barbell Press
135 x 15
165 x 10
185 x 8
205 x 3
205 x 4
215 x 3
225 x 1
225 x 1
235 x 1
235 x 1
205 x 1
205 x 2
185 x 6
Flat Dumbbell Press
100 x 5
100 x 7
100 x 6
100 x 6
100 x 5
100 x 5
100 x 5
100 x 5
EZBar Curls
110 x 8
110 x 8
110 x 8
110 x 8
110 x 8
Reverse Preacher Bench Dumbbell Curls
35 x 5
35 x 5
35 x 5
35 x 5
35 x 5
35 x 5
That's it. Squats tomorrow. :)
=FLEX=

Squaterday
Squats were a bit of a chore today, but I refused to give up too much ground. Pretty much a carbon copy of last week, except I dropped 2 reps on the 345 set and lowered the weight from 425 to 405 on the backoff triple.
I'll take it.
The leg curl machine I use was broken, so I had to use the seated curl machine. Not a huge fan of it.
ATG Powerpause Squats
Raw
135 x 8
185 x 6
225 x 6
275 x 6
315 x 6
345 x 3
365 x 3
385 x 2
405 x 1
Belt & Knee Wraps
435 x 1
455 x 1
405 x 3
LifeFitness Seated Leg Curls
175 x 8
205 x 6
220 x 6
220 x 6
235 x 6
235 x 6
235 x 6
235 x 6
LifeFitness Standing Calf Raise
390 x 10
390 x 10
390 x 10
390 x 10
390 x 10
^^^ Whole stack.
Took a couple vids of the 405 single and 455 single; they're uploading. Will post them up later
That's it. Back & Traps tomorrow.
=FLEX=

Squat  405 x 1 (http://www.youtube.com/watch?v=2Hknfk8xzOg#ws)
Squat  455 x 1 (http://www.youtube.com/watch?v=YtUylmQLNXU#ws)

Back & Traps
Forearm is still giving me grief, so I backed off a bit on the pulldowns. Went back to TBar rows this week, and also back to smith machine shrugs; the cable shrugs were a good run, but considering I was repping the stack for straight sets of 12, I need something more challenging.
Overall a really good session...
Close Grip Pulldowns
160 x 12
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
Seated Single Arm Cable Rows
200 x 8
200 x 8
200 x 8
200 x 8
200 x 8
200 x 8
Chest Supported TBar Rows
135 x 8
180 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
Smith Machine Single Arm Shrugs
110 x 8
110 x 8
110 x 8
110 x 8
110 x 8
110 x 8
LifeFitness Standing Calf Machine Shrugs
390 x 10
390 x 10
390 x 10
390 x 10
390 x 10
^^^ Whole Stack :D
Wide Grip Pulldowns  Behind Head
140 x 8
150 x 7
150 x 7
150 x 7
150 x 7
And out of time.
Delts & Triceps tomorrow.
=FLEX=

Delts & Triceps
Brought my 'old man' shoulders to the gym today; lot of joint pain. I did what I could.
Rear Delts  Reverse Cable Flyes
40 x 12
40 x 12
40 x 12
Seated Barbell Press  Behind Head
95 x 12
115 x 10
135 x 8
155 x 4
165 x 1
165 x 1
165 x 1
^^^ This kinda pissed me off. Add ten lbs and can barely squeeze out 3 singles. Strong WTF?
Then I take off 20 lbs and cranked out 3 sets of 6:
145 x 6
145 x 6
145 x 6
Then one last set:
135 x 6
Seated Dumbbell Press
70 x 0 ack!
70 x 5
70 x 6
75 x 5
75 x 4
75 x 4
75 x 3
65 x 6
Tricep Pressdowns
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
Close Grip Bench Press
Haven't done these in forever; didn't push hard at all.
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8
And done.
Deadlifts tomorrow.
=FLEX=

Strong 3 sets of 75's on the db press's! Nice work

Power Friday
Nothing epic today but some good work overall. Got a single at 5 plates with no belt, and pulled 525 with the belt. Thought I might do some triples at 475 and 455 and it didn't happen. I was just done.
I have been experimenting with pulling my deadlifts with no shoes lately. Did the entire session in sock feet and tried to keep my head up, chest out, and use leg drive. I think I did OK.
Only issues were some really beat up hands, and a slightly sore lower back; right forearm actually felt a LOT better today.
Leg press was OK. No new ground here.
teh d34dZ
Beast Mode  Chalk Only:
135 x 8
225 x 6
275 x 6
315 x 6
365 x 6
405 x 3  grip issues
435 x 3
455 x 3
475 x 1
495 x 1
Power Mode  Belt & Chalk Only:
525 x 0  wat?
525 x 1
475 x 1
455 x 1
And done; hands destroyed, back worn the phcuk out.
Leg Press
(includes sled weight; sticker says the sled weighs 118 lbs so I threw a 2.5lb plate on it and I'll call it 120)
All reps on all sets slow, controlled, and right to the backstop.
480 x 10
570 x 10
660 x 10
750 x 10
840 x 10
930 x 8
1,020 x 6
1,020 x 6
1,020 x 6
That's it. Trained all 5 days this week so no training this weekend. Chest & Biceps Monday.
Happy Friday. :)
=FLEX=

I like pulling the heavy sets in socks. Again, I recommend taking a little time to read the DL chapter in SS, your head should be inline with your spine  not up.

I like pulling the heavy sets in socks. Again, I recommend taking a little time to read the DL chapter in SS, your head should be inline with your spine  not up.
By head up I meant as opposed to looking down. I tend to look down at the bar when I am starting. Today I focused on looking forward and not down. I wasn't birdwatching. :)
I will read the SS thing; I need to download it again.

Chest & Biceps
Rough start to the week. Right shoulder was not playing nice. Incline barbell presses were a bitch.
I did OK on the DB presses, getting a 6 x 6 with the hundos. notbad.jpg
Still having forearm issues, so no straight bar curls.
Incline Barbell Press
135 x 8
135 x 10
155 x 6
165 x 6
175 x 6
185 x 5
195 x 3
205 x 1
205 x 3
185 x 5
185 x 5
185 x 5
Flat Dumbbell Press
100 x 5
100 x 6
100 x 6
100 x 6
100 x 6
100 x 6
100 x 6
EZBar Curls
110 x 6
110 x 6
110 x 6
110 x 6
110 x 6
110 x 6
Reverse Preacher Bench Dumbbell Curls
35 x 6
35 x 6
35 x 6
35 x 6
35 x 6
35 x 6
That's it. Squats tomorrow.
=FLEX=

you training Christmas week?

you training Christmas week?
Not my regular schedule but may train a day here and a day there. Playing it by ear. I think I need a bit of a rest anyway.
But might try to get together with dubs for a workout.

Squaterday
Not a bad squaterday. No new ground but solid work.
ATG Powerpause Squats
Raw
135 x 8
185 x 6
225 x 6
275 x 6
315 x 3
315 x 6
345 x 5
365 x 3
385 x 2
405 x 1
Belt & Knee Wraps
435 x 1
455 x 1
405 x 3
LifeFitness Prone Leg Curls
200 x 8
200 x 8
200 x 8
200 x 8
200 x 8
^^^ Whole stack.
LifeFitness Standing Calf Raise
390 x 10
390 x 10
390 x 10
390 x 10
390 x 10
^^^ Whole stack.
That's it. Back & Traps tomorrow.
=FLEX=

I cant imagine having 455lbs on my back....thats just crazy! Nice job!

I cant imagine having 455lbs on my back....thats just crazy! Nice job!
I was doing cardio this morning and thinking about making a video of me lifting 1,000 with the 3 lifts :D
Then I realized Flex can do it with 2 lifts >:(

I cant imagine having 455lbs on my back....thats just crazy! Nice job!
I was doing cardio this morning and thinking about making a video of me lifting 1,000 with the 3 lifts :D
Then I realized Flex can do it with 2 lifts >:(
Or just the leg press. :o

I cant imagine having 455lbs on my back....thats just crazy! Nice job!
I was doing cardio this morning and thinking about making a video of me lifting 1,000 with the 3 lifts :D
Then I realized Flex can do it with 2 lifts >:(
Yeah i know....wtf

^^^ lolz
Funny stuff guys.
Would be nice if I could fucking bench press though.
Decided last night I am going to an all dumbbell chest routine starting next week.
Right shoulder is really squawking.

^^^ lolz
Funny stuff guys.
Would be nice if I could fucking bench press though.
Decided last night I am going to an all dumbbell chest routine starting next week.
Right shoulder is really squawking.
I would much rather DB press than the bar, shoulders always seem to hurt when I go heavy no matter what I do......once you get the hang of getting the heavy ones up you will def like it!

^^^ lolz
Funny stuff guys.
Would be nice if I could fucking bench press though.
Decided last night I am going to an all dumbbell chest routine starting next week.
Right shoulder is really squawking.
If you can find them ;D

Back & Traps
Good session this morning. Forearm was squawking but not too badly and didn't hold me back at all.
Close Grip Pulldowns
160 x 12
220 x 6
220 x 6
235 x 6
235 x 5
235 x 5
235 x 4
220 x 6
220 x 6
Seated Single Arm Cable Rows
200 x 8
220 x 6
220 x 6
220 x 8
220 x 8
240 x 6
240 x 6
240 x 6
^^^ Not bad; 1 plate short of the whole stack using only one arm. :D
Chest Supported TBar Rows
These were fun; some newb decided he wanted to work in with me and he was only pulling a single plate.
brb peeling 3 plates off after every phcuking set.
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
LifeFitness Standing Calf Machine Shrugs
390 x 10
390 x 10
390 x 10
390 x 10
390 x 10
^^^ Whole Stack :D
Smith Machine Single Arm Shrugs
110 x 8
110 x 8
110 x 8
110 x 8
110 x 8
Wide Grip Pulldowns  Behind Head
145 x 8
145 x 8
145 x 8
145 x 8
145 x 8
And out of time.
Delts & Triceps tomorrow.
=FLEX=

Your single arm rows, do you rotate your arm? When I do mine, at the beginning of the motion the palm of my hand is facing down, at the end of the motion my palm is facing up when I get it to my torso. Can you elaborate a little?

Your single arm rows, do you rotate your arm? When I do mine, at the beginning of the motion the palm of my hand is facing down, at the end of the motion my palm is facing up when I get it to my torso. Can you elaborate a little?
Yeah; when I start my palm is facing down (parallel to floor) and as I pull to the side of my chest I rotate so my palm is facing my body (perpendicular to floor).
Also, my gym doesn't have any proper metal "D" handles; just the shitty plastic ones on the nylon straps. I hate how they slide around on there so I'm going to look online and see if I can buy my own proper metal "D" handles.
in before people accuse me of steeling them when I put them in my gym bag. :D:

We got the same handles, they suck and move, i may try not rotating my hand as much tonight with them see how that works, thanks

We got the same handles, they suck and move, i may try not rotating my hand as much tonight with them see how that works, thanks
Just bought the proper D handles from Amazon. $11 each, but shipping and tax was almost as much as the pair of them. Jeez.
Oh well. I like them for cable curls too. More goodies for my gym bag. :D

Nice, def let me know how you like em....and I must suck, I don't even have a gym bag lol

Nice, def let me know how you like em....and I must suck, I don't even have a gym bag lol
So far:
knee wraps, 2 belts, chalk container, liquid chalk, leather lifting straps, rubber grip thingies, pair of fatgripz, couple extra carbiners, flip camera + tipod for it, journal, pens, ipod, small sweat towel, and a bottle with my intraworkout drink (Xtend).
Yeah; I need a bag.
Mirin'?
(http://www.powerbody.co.uk/_var/gfx/cbd07278b42c0ef43b00f5a4e0b0f8ed.jpg)

Def mirin' I walk in with a bottle of water, ipod, gloves and my log......

Delts & Triceps
Rear Delts  Reverse Cable Flyes
30 x 15
40 x 12
50 x 10
50 x 10
50 x 10
Seated Barbell Press  Behind Head
95 x 12
115 x 10
135 x 3
135 x 3
145 x 3
155 x 1
135 x 6
135 x 6
135 x 6
135 x 6
135 x 6
Seated Dumbbell Press
60 x 8
65 x 6
70 x 5
75 x 4
75 x 4
75 x 4
Tricep Pressdowns
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
LifeFitness Seated Tricep Press
230 x 8
230 x 8
230 x 8
230 x 8
230 x 8
230 x 8
That's it.
Deadlifts tomorrow.
=FLEX=

Curious. Average time to complete a workout for you?

Curious. Average time to complete a workout for you?
One hour and 45 minutes...
I move slowly at the beginning then pick up the pace after I wake up.

One hour and 45 minutes...
SRS? Was not aware..

Obviously me and you are at different points on similar paths, and noticed one of your sessions is around 30+ sets. Mine are at around 18 sets, and take around 1:15 to complete.
Just comparing notes. That's what online journals are good for. May start tracking rest time between sets to see if I could be more productive with my time.

I will typically spend 3045 minutes on my first exercise. Close to an hour on squat and deadlift day.

I will typically spend 3045 minutes on my first exercise. Close to an hour on squat and deadlift day.
Pretty much the same here. Everything after the compound movement is secondary, which is the opposite of how I used to train prior to this year. Results speak for themselves, the big three are the foundation, I've learned.
Have a great holiday Sir.

Curious. Average time to complete a workout for you?
One hour and 45 minutes...
I move slowly at the beginning then pick up the pace after I wake up.
Thats funny I am usually close to an 1 1/2hrs for an average session, but Im trying to back it down for some cardio...thought I was the only one who stayed this friggin long in the gym

actual working out time for me is about 50 minutes

Didn't train this morning and actually have some concerns.
I had some abdominal pain earlier this week and it has gotten steadily worse.
I'm not sure if I just have some internal bruising or something from my squat belt on Tuesday, or if it's something nonlifting related, or a hernia, or what.
All I know is it hurts like hell and it doesn't feel lik sore muscles.
So no deadlifts today. Hopefully this improves and I can squeeze them in on the weekend.

Didn't train this morning and actually have some concerns.
I had some abdominal pain earlier this week and it has gotten steadily worse.
I'm not sure if I just have some internal bruising or something from my squat belt on Tuesday, or if it's something nonlifting related, or a hernia, or what.
All I know is it hurts like hell and it doesn't feel lik sore muscles.
So no deadlifts today. Hopefully this improves and I can squeeze them in on the weekend.
Hope it gets better Bro

Didn't train this morning and actually have some concerns.
I had some abdominal pain earlier this week and it has gotten steadily worse.
I'm not sure if I just have some internal bruising or something from my squat belt on Tuesday, or if it's something nonlifting related, or a hernia, or what.
All I know is it hurts like hell and it doesn't feel lik sore muscles.
So no deadlifts today. Hopefully this improves and I can squeeze them in on the weekend.
Just saw this...
Smart move. I twisted my knee pretty good this week moving a refrigerator out of one of my rental housed. (wet trailer and rain...)
Anyway...tried to deadlift tonight and had to stop at the 3rd set. Same thing....something did not feel right. I'll just rest up.
Hope you get to feeling better.
Have a good weekend.

Thanks ID
No pain today but something does not feel right.
Less freaked out than yesterday, but not 100% unfreakedout.

Back to the gym today.
Being midweek and 6 days since my last session I pretty much could have started anywhere...but I got to the gym and it was packed full of tween males and a solid 80% of them were doing bicep curls in one form or another.
Figured this was a sign and I would show them what's what; so I rolled up the sleeves of my tshirt, exposing the 18" guns...
...and walked over to the squat rack.
And actually did squats. :D
Left knee is squawking again for some unknown reason, so I didn't push too hard, but it was a decent session regardless.
ATG Powerpause Squats
Raw
135 x 8
225 x 6
275 x 5
295 x 5
315 x 5
345 x 1
345 x 3
365 x 1
365 x 2
385 x 1
405 x 1
Belt & Knee Wraps
435 x 1
435 x 1
That's it; no backoff sets today.
Life Fitness Prone Leg Curls
200 x 8
200 x 8
200 x 8
200 x 8
200 x 8
200 x 10  b00m! 10 reps with the whole stack. :) Rep PR
LifeFitness Standing Calf Raise
390 x 12
390 x 10
390 x 10
390 x 10
390 x 10
390 x 10
^^^ Whole Stack
That's it. Not sure what's up for tomorrow; possibly a delts & triceps session with dubs.
=FLEX=

Session like that would make me thirty ;)

Session like that would make me thirty ;)
Weightlifting has no effect on age for me.
But it did make me thirsty.
There's a beer store in the same plaza as my gym. Coincidence? I think not.
:beerchug:

lulz
my s key is sticking :(

365 x 1
365 x 2
385 x 1
405 x 1
Belt & Knee Wraps
435 x 1
435 x 1
Shyt!!!!
(http://ts4.mm.bing.net/th?id=H.4615956823082191&pid=15.1)

365 x 1
365 x 2
385 x 1
405 x 1
Belt & Knee Wraps
435 x 1
435 x 1
Shyt!!!!
([url]http://ts4.mm.bing.net/th?id=H.4615956823082191&pid=15.1[/url])
Yeah, when that follows the statement, "Left knee is squawking again for some unknown reason, so I didn't push too hard, but it was a decent session regardless." That makes me jelly. Need that 'somewhere someone is warming up with your max' .jpg

Delts & Triceps
Wayne didn't show up. Quelle surprise! ::)
Seated Barbell Press  Behind Head
95 x 12
115 x 8
125 x 6
125 x 6
135 x 6
135 x 6
135 x 6
135 x 6
135 x 6
135 x 6
Seated Dumbbell Press
60 x 8
65 x 6
70 x 5
70 x 5
70 x 5
70 x 5
70 x 4
Rear Delts  Reverse Cable Flyes
40 x 12
50 x 10
50 x 10
50 x 10
50 x 10
Tricep Pressdowns
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
LifeFitness Seated Tricep Press
230 x 7
230 x 7
230 x 7
230 x 8
230 x 8
230 x 8
That's it.
Happy Friday
=FLEX=

Back & Traps
w00t!
Met Wayne at the gym today I think we pretty much killed it. Good session.
Close Grip Pulldowns
160 x 10
220 x 5
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
Seated Cable Rows
260 x 8
260 x 8
260 x 8
260 x 8
260 x 8
260 x 8
^^^ Whole Stack :)
Hammer Strength MTS Front Pulldowns
(dual stack  weight per stack)
120 x 8
120 x 8
120 x 8
120 x 8
120 x 8
Chest Supported TBar Rows
135 x 8
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
Wide Grip Pulldowns  Behind Head
145 x 8
145 x 8
145 x 8
145 x 8
145 x 8
LifeFitness Standing Calf Machine Shrugs
390 x 10
390 x 10
390 x 10
390 x 10
390 x 10
390 x 10
^^^ Whole Stack :)
That's it.
Got some family stuff tomorrow; I'll be back at it Monday for a NYE Chest & Bicep session to end the year. :D
=FLEX=

Chest & Biceps
Last workout of 2012. Nothing spectacular to report, but it was a decent workout.
Incline Barbell Press
135 x 10
135 x 12
155 x 8
165 x 8
175 x 6
185 x 5
195 x 3
205 x 2
215 x 1
185 x 6
185 x 6
185 x 6
Flat Dumbbell Press
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5
LifeFitness Pec Deck
145 x 12
160 x 10
160 x 10
160 x 10
160 x 10
Cable Curls
50 x 10
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
That's it. No training tomorrow. Not even sure what the plan is for the rest of the week.
Thinking maybe squats Wed, Shoulders/Tris Thu, Back/Chest Fri
Happy New Year, everyone. :)
=FLEX=

Back to 5am workouts today. :o
Not my best day in the squat rack, but work was done.
ATG Powerpause Squats
Raw
135 x 8
225 x 6
275 x 3
275 x 5
295 x 3
315 x 3
345 x 3
365 x 1
365 x 2
385 x 1
405 x 1
Belt & Knee Wraps
435 x 1
That's it; no backoff sets today.
Life Fitness Prone Leg Curls
200 x 8
200 x 8
200 x 8
200 x 8
200 x 8
200 x 8
LifeFitness Horizontal Calf Press
250 x 12
290 x 12
310 x 10
310 x 10
310 x 10
310 x 10
310 x 10
That's it.
Back & Chest tomorrow.
=FLEX=

Back & Chest
First day doing back & chest together again went pretty good. Stayed up way too late last night and was moving slow, but had a solid session.
Very happy with the work on the hundos and minimal shoulder issues.
I think the new split is gonna be good. :)
Close Grip Pulldowns
160 x 10
205 x 6
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
Flat Dumbbell Press
60 x 12
75 x 10
90 x 8
100 x 8
100 x 8
100 x 7
100 x 7
100 x 6
100 x 6
Single Arm Cable Rows
200 x 8
200 x 8
200 x 8
200 x 8
200 x 8
Pec Deck
145 x 12
160 x 10
160 x 10
160 x 10
And out of time.
Delts/Traps/Arms tomorrow.
=FLEX=

I like the fact you're alternating chest and back, straight out of the ID textbook.

I like the fact you're alternating chest and back, straight out of the ID textbook.
Was a staple in my routine for a long time dating back to the early 90's.
I bring it back every once in a while.

Delts/Traps/Arms
Good session today.
I hate training on Saturday's but the gym wasn't near as crowded as I expected.
Rear Delts  Reverse Cable Flyes
40 x 10
40 x 10
40 x 10
40 x 10
40 x 10
Seated Dumbbell Press
35 x 15
50 x 12
60 x 8
70 x 6
70 x 6
70 x 6
70 x 6
70 x 6
70 x 6
70 x 7
70 x 7
Single Arm Cable Shrugs
200 x 10
200 x 10
200 x 10
200 x 10
200 x 10
^^^ Whole stack
Life Fitness Triceps Press
230 x 8
230 x 8
230 x 8
230 x 8
230 x 8
230 x 8
Close Grip Pressdowns
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 8 :)
^^^ Whole Stack
Dumbbell Curls
(backwards on the preacher bench  super strict)
35 x 6
35 x 8
35 x 8
35 x 8
35 x 8
35 x 8
That's it.
No training tomorrow then back to regular (new) routine on Monday.
Happy Saturday, kids. :D
=FLEX=

The New Split for 2013
Due to chronic shoulder issues I am removing all barbell presses (chest & shoulders) from my routine until further notice.
It sucks, but it needs to be done if I am going to be able to continue training.
Day 1  Back & Chest
Pulldowns  6 x 68
Incline DB Press  6 x 68
Narrow Grip Rows  6 x 68
Wide Grip Rows  6 x 68
Pec Deck  5 x 1012
Day 2  Legs
Squats  Hour of Power
Prone Leg Curls  6 x 68
Standing Calf Raises  6 x 1012
Day 3  Delts and Arms
Seated Dumbbell Presses  6 x 68
Reverse Cable Flyes  5 x 1012
Shrugs  5 x 1012
Tricep Pressdowns  6 x 68
Bicep Curls  6 x 68
Day 4  Back & Chest
Pulldowns  6 x 68
Flat DB Press  6 x 68
Narrow Grip Rows  6 x 68
Wide Grip Rows  6 x 68
Pec Deck  5 x 1012
Day 5  Deadlifts & Legs
Deadlifts  Hour of Power
Leg Press  6 x 68
Seated Calf Raises or Presses  6 x 1012

I could not get away with all that tricep work without more rest.
Hope your shoulder heals up on the new routine.

Back & Chest
Not a bad start to the week. Nothing spectacular to report, but a solid workout.
Also; total n00bfest @ the gym. Successfully avoided most of them by arriving early and staying away from the cardio equipment.
:D
Hammer Strength MTS Front Pulldowns
(dual stack  weight per stack)
80 x 12
120 x 8
120 x 8
120 x 8
120 x 8
120 x 8
120 x 8
Incline Dumbbell Press
60 x 12
75 x 8
90 x 6
90 x 6
90 x 6
90 x 6
90 x 6
90 x 6
Life Fitness Pec Flye
175 x 10
175 x 10
175 x 10
175 x 10
175 x 10
Chest Supported TBar Row
135 x 8
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
That's it.
Squats tomorrow.
=FLEX=

Squaterday
Good day in the squat rack.
No new ground, but I was happy with my efforts. Maxxed out at 415 without the belt and 455 with.
ATG Powerpause Squats
Raw
135 x 8
225 x 6
275 x 6
315 x 6
345 x 3
365 x 3
385 x 2
405 x 1
415 x 1 :)
Belt & Knee Wraps
435 x 1
455 x 1
405 x 3
Life Fitness Prone Leg Curls
200 x 8
200 x 8
200 x 8
200 x 8
200 x 8
LifeFitness Horizontal Calf Press
310 x 10
310 x 10
310 x 10
310 x 10
310 x 10
That's it.
Delts & Arms tomorrow.
=FLEX=

Delts/Traps/Arms
Good session.
Shoulders feeling not too bad....
Rear Delts  Reverse Cable Flyes
40 x 10
40 x 10
40 x 10
40 x 10
40 x 10
Seated Dumbbell Press
40 x 12
55 x 10
65 x 8
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5
Close Grip Pressdowns
190 x 10
^^^ Whole Stack :D
200 x 8
200 x 7
200 x 7
200 x 7
200 x 7
Life Fitness Triceps Press
230 x 8
230 x 8
230 x 8
230 x 8
230 x 8
230 x 8
Dumbbell Curls
(backwards on the preacher bench  super strict)
35 x 6
35 x 8
40 x 6
40 x 6
40 x 6
40 x 6
40 x 6
Standing Calf Machine Shrugs
390 x 10
390 x 10
390 x 10
390 x 10
390 x 10
^^^ Whole stack
And that's it.
Back & Chest tomorrow.
=FLEX=

Back & Chest
Very good session today.
Some noticeable improvement on the dumbbell presses.
Close Grip Pulldowns
160 x 8
160 x 10
200 x 8
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
Flat Dumbbell Press
75 x 10
90 x 10
100 x 9
100 x 8
100 x 8
100 x 8
100 x 7
100 x 7
Single Arm Cable Rows
200 x 8
200 x 8
200 x 8
200 x 8
200 x 8
Pec Deck
190 x 10
190 x 10
190 x 10
190 x 10
190 x 10
And out of time.
Deadlifts tomorrow...and it's been several weeks since I've done them and my hands are still fubared.
Should be intredasting....
=FLEX=

your numbers never cease to amaze me, nice work!

your numbers never cease to amaze me, nice work!
Thanks brother.
Having fun lately. :)

Power Saturday
Too many late nights this past week caught up to me and I slept in yesterday and missed my workout, so I went in for a rare Saturday session to make it up.
It's been a full 4 weeks since I last did this workout. Wasn't sure what to expect, but it went OK.
No new ground, but not bad at all. Nearly a carbon copy of the last session.
teh d34dZ
Beast Mode  Chalk Only:
135 x 8
225 x 6
275 x 6
315 x 6
365 x 3
365 x 6
405 x 3
405 x 3
435 x 3
455 x 1
475 x 1
495 x 1
Power Mode  Belt & Chalk Only:
515 x 1
Leg Press
(includes sled weight; sticker says the sled weighs 118 lbs so I threw a 2.5lb plate on it and I'll call it 120)
All reps on all sets slow, controlled, and right to the backstop.
480 x 10
570 x 10
660 x 10
750 x 10
840 x 10
930 x 8
1,000 x 6
1,000 x 6
1,000 x 6
That's it. No training tomorrow and Chest & Back on Monday.
Happy Saturday. :)
=FLEX=

Half a ton for 18 reps nice!

Back & Chest
Good start to the week. Bumped the weight on DB presses, pulldowns, and a couple sets of tbar rows.
Hammer Strength MTS Front Pulldowns
(dual stack  weight per stack)
80 x 12
120 x 8
120 x 8
130 x 8
130 x 8
130 x 8
130 x 8
Incline Dumbbell Press
55 x 12
75 x 8
85 x 8
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
^^^ Those were tough. Lowered the incline of the bench to 30 degrees and did a couple more sets:
95 x 6
95 x 6
Chest Supported TBar Row
135 x 8
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
205 x 5
205 x 5
Life Fitness Pec Flye
190 x 10
190 x 10
190 x 10
190 x 10
190 x 10
That's it.
Squats tomorrow.
=FLEX=

Squaterday
Good day in the squat rack.
Got a single @ 435 with no belt, and that's the most I've done beltless in almost 20 years; felt good man.
Maxxed out at 475 with belt & wraps.
Whole stack on calves and hammies too...
ATG Powerpause Squats
Raw
135 x 8
185 x 6
225 x 6
275 x 6
315 x 6
345 x 3
365 x 3
385 x 2
405 x 1
425 x 1
435 x 1 :D
Belt & Knee Wraps
455 x 1
475 x 1
LifeFitness Horizontal Calf Press
370 x 10
370 x 10
370 x 10
370 x 10
370 x 10
370 x 10
^^^ whole stack
Life Fitness Prone Leg Curls
200 x 8
200 x 8
200 x 8
200 x 8
^^^ whole stack
And way out of time....
vids of the 435 and 475 singles uploading; will post later.
Delts & Arms tomorrow.
=FLEX=

nice. still 233 lbs?

nice. still 233 lbs?
Fuck no. 247.8 last weekend.
Here's the 435 vid.
The 475 one still says it's processing, but it's been more than long enough. May need to reupload tonight.
Raw Squat  435 x 1 (http://www.youtube.com/watch?v=cgg_LyLQPDw#ws)

Noice!

Noice!
Thanks man.
Here's the other vid that didn't upload this morning:
http://www.youtube.com/watch?v=TH9G7HRBBw#ws (http://www.youtube.com/watch?v=TH9G7HRBBw#ws)

Damn.....you big bastard! Nice lift, love that bounce in the bar! My back hurts just thinking about having that much weight on my shoulders :o

Delts/Arms
Some meagre improvement today and much less shoulder pain.
I like where this is going....
Rear Delts  Reverse Cable Flyes
40 x 12
40 x 12
40 x 12
40 x 12
Seated Dumbbell Press
45 x 12
55 x 10
65 x 8
75 x 6
75 x 7
75 x 6
75 x 7
75 x 8
75 x 7
75 x 6
Life Fitness Triceps Press
230 x 8
230 x 8
230 x 8
250 x 8
250 x 8
250 x 8
Close Grip Pressdowns
190 x 6
190 x 6
190 x 6
190 x 8
190 x 8
190 x 8
Dumbbell Curls
(backwards on the preacher bench  super strict)
30 x 8
35 x 8
40 x 6
40 x 6
40 x 6
40 x 6
40 x 6
And that's it. No time for traps today.
Back & Chest tomorrow.
=FLEX=

Back & Chest
Great session today.
Continued improvement on the dumbbell presses.
Close Grip Pulldowns
160 x 6
160 x 12
200 x 6
220 x 7
220 x 7
220 x 7
220 x 7
220 x 7
Flat Dumbbell Press
75 x 12
90 x 12
100 x 10
100 x 9
100 x 8
100 x 8
100 x 7
100 x 7
Single Arm Cable Rows
200 x 8
200 x 8
200 x 8
200 x 8
200 x 8
200 x 8
Pec Deck
205 x 8
205 x 8
205 x 8
205 x 8
205 x 8
And out of time.
Deadlifts tomorrow.
=FLEX=

Flat Dumbbell Press
75 x 12
90 x 12
100 x 10
100 x 9
100 x 8
100 x 8
100 x 7
not too shabby

Flat Dumbbell Press
75 x 12
90 x 12
100 x 10
100 x 9
100 x 8
100 x 8
100 x 7
not too shabby
My thoughts exactly

Great work on those squats FLEX!

Power Friday
Deads were a chore today, simply because my hands are mangled and I could barely hold onto the bar.
Swallowed my pride and busted out the straps so the session wasn't a total loss, and eked out a 525 pull.
Not super happy, but I've had worse days.
Added 2 reps on my top set of leg press, so there's my positive takeaway. :D
teh d34dZ
Chalk Only, except as noted
135 x 8
225 x 6
275 x 6
315 x 3
315 x 3
365 x 3
405 x 1
405 x 3
435 x 1
435 x 3  straps
455 x 1
455 x 3  straps
475 x 1
495 x 1  straps
525 x 1  belt and straps
And that's enough of that kafuckery
Leg Press
(includes sled weight; sticker says the sled weighs 118 lbs so I threw a 2.5lb plate on it and I'll call it 120)
All reps on all sets slow, controlled, and right to the backstop.
480 x 10
570 x 10
660 x 10
750 x 10
840 x 10
930 x 8
1,020 x 8
And out of time. Trained all 5 days this week so no lifting this weekend.
Chest & Back on Monday.
Happy Friday. :)
=FLEX=

Damn fine workout anyway you look at it FLEX. Those leg presses are extremely impressive man.

Thanks Flint, Bando, DS
Not a bad week overall.
:)

Back & Chest
Dumbbell presses were rough this morning. Right shoulder was squawking; forgot to take my Aleve last night.
Everything else was good.
Hammer Strength MTS Front Pulldowns
(dual stack  weight per stack)
80 x 12
130 x 8
130 x 8
130 x 8
130 x 8
130 x 8
130 x 8
Incline Dumbbell Press
55 x 12
75 x 8
85 x 5
85 x 6
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
Lowered the incline of the bench to 30 degrees and did a couple more sets:
90 x 6
90 x 6
Chest Supported TBar Row
135 x 8
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
205 x 5
205 x 5
Life Fitness Pec Flye
205 x 10
205 x 10
205 x 10
205 x 10
205 x 10
That's it.
Squats tomorrow.
=FLEX=

Squaterday
Bit of a rough day in the squat rack; had to really push myself. Did what I could.
ATG Powerpause Squats
Raw
135 x 8
185 x 6
225 x 6
275 x 3
275 x 5
315 x 3
315 x 3
345 x 1
345 x 3
365 x 1
365 x 3
385 x 2
405 x 1
Belt & Knee Wraps
435 x 1
meh...............
LifeFitness Horizontal Calf Press
370 x 10
370 x 10
370 x 10
370 x 10
370 x 10
^^^ whole stack
Life Fitness Prone Leg Curls
200 x 8
200 x 8
200 x 8
200 x 8
200 x 8
^^^ whole stack
That's it.
Delts & Arms tomorrow.
=FLEX=

Squaterday
Bit of a rough day in the squat rack; had to really push myself. Did what I could.
^^^^^^^ PERSERVERANCE. 99+% don't have it.

^^^^^^^ PERSERVERANCE. 99+% don't have it.
True Story. :)

Delts/Arms/Traps
So tired today......and yet I had a great session. :)
Got a 5 x 5 with the 80's on shoulder press. Happy about that.
Rear Delts  Reverse Cable Flyes
40 x 12
40 x 12
40 x 12
40 x 12
Seated Dumbbell Press
45 x 12
55 x 10
65 x 8
75 x 6
75 x 6
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
Life Fitness Triceps Press
250 x 8
250 x 8
250 x 8
250 x 8
250 x 8
Close Grip Pressdowns
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
^^^ whole stack
Dumbbell Curls
(backwards on the preacher bench  super strict)
30 x 8
35 x 8
40 x 6
40 x 6
40 x 6
40 x 6
Standing Calf Machine Shrugs
390 x 10
390 x 10
390 x 10
390 x 10
390 x 10
^^^ whole stack
And out of time.
Back & Chest is next; either tomorrow or Friday, depending on how late we celebrate Lisa's birthday tonight. ;)
=FLEX=

Back & Chest
Rare weekend session since I missed Thursday and Friday this past week.
Gym was fuarking packed. Had a good session overall. Pulled something in my neck and it hurts like fuck though.
Got 6 sets of 8 with the hundos on flat press, and 61 reps overall through 8 sets.
Close Grip Pulldowns
160 x 6
160 x 110
200 x 5
200 x 5
200 x 5
^^^ This station is fucked. No one at that club knows how to maintain their own equipment. Moved to another one.
220 x 8 < Much better.
220 x 5
220 x 5
220 x 5
220 x 5
220 x 5
Flat Dumbbell Press
75 x 12
90 x 12
100 x 8
100 x 8
100 x 8
100 x 8
100 x 8
100 x 8
100 x 7
100 x 6
Single Arm Cable Rows
200 x 8
200 x 8
200 x 8
200 x 8
200 x 8
200 x 8
Pec Deck
205 x 10
205 x 10
205 x 10
205 x 10
205 x 10
Smith Machine Single Arm Shrugs
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10
That's it.
May or may not do Deadlifts tomorrow...if not then I will be back on Monday @ 5am.
=FLEX=

Flat Dumbbell Press
100 x 8
100 x 8
100 x 8
100 x 8
100 x 8
100 x 8
Solid work right there. 8)

Flat Dumbbell Press
100 x 8
100 x 8
100 x 8
100 x 8
100 x 8
100 x 8
Solid work right there. 8)
Real solid!!!!!

teh d34dZ
Oddball start to the week since I missed Thursday and Friday last week.
Deads were better than last week, but I did pick up a callous file yesterday and fixed up my hands a bit. Grip wasn't 100%, but better than my last session. I will be more diligent going forward maintaining my hands so I can keep progressing, instead of being held back by torn callouses.
Chalk Only, except as noted
135 x 8
225 x 6
275 x 6
315 x 3
315 x 5
365 x 3
365 x 5
405 x 1
405 x 3
435 x 1
435 x 3
455 x 1
475 x 1  straps
495 x 1  belt & straps
525 x 1  belt & straps
And that's it; cutting this one short due to the weather; snow/freezing rain this morning. Going to take me forever to get to work.
As for the rest of the week I think I will do squatless (leg press based) leg day tomorrow, then shoulders Wednesday, Back & Chest Thursday, and Squats Friday.
Then back to my regular split next week.
=FLEX=

I don't think I've ever done deads on a Monday :o

I don't think I've ever done deads on a Monday :o
LMAO. Was a first for me, that's for sure.
Helluva way to start the week. :o

Leg Day
Had some fun today. :D
Leg Press
(includes sled weight; sticker says the sled weighs 118 lbs so I threw a 2.5lb plate on it and I'll call it 120)
All reps on all sets slow, controlled, and right to the backstop.
300 x 12
390 x 10
480 x 10
570 x 10
660 x 10
750 x 10
840 x 10
930 x 10
1,020 x 10  vid uploading
1,110 x 5
1,110 x 6  vid uploading
1,110 x 5
And a backoff set, just for fun:
750 x 15
LifeFitness Prone Leg Curls
200 x 8
200 x 8
200 x 8
200 x 8
200 x 8
200 x 8
^^^ whole stack
LifeFitness Horizontal Calf Extension
370 x 8
370 x 8
370 x 8
370 x 8
370 x 8
370 x 8
^^^ whole stack
That's it.
=FLEX=

Leg Press
1,110 x 6  vid uploading
Dafuq?? Damn!! :o :o

come at me:
Leg Press 1,020 x 10 (http://www.youtube.com/watch?v=aQo762vAAU#ws)
Leg Press 1,110 x 6 (http://www.youtube.com/watch?v=dbjLuMNLCuU#ws)

Impressive work FLEX!

Delts &Arms
Some meagre improvement today with the 80's on DB press. I'll take it. :)
Rear Delts  Reverse Cable Flyes
45 x 12
45 x 12
45 x 12
45 x 12
Seated Dumbbell Press
25 x 15
45 x 12
65 x 10
70 x 8
75 x 8
80 x 6
80 x 5
80 x 5
80 x 6
80 x 5
80 x 5
Life Fitness Triceps Press
250 x 8
250 x 8
250 x 8
250 x 8
250 x 8
250 x 8
Close Grip Pressdowns
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
^^^ whole stack
Dumbbell Curls
(backwards on the preacher bench  super strict)
30 x 8
35 x 8
40 x 6
40 x 6
40 x 6
40 x 6
And out of time.
Back & Chest tomorrow
=FLEX=

Vid of the first set of DB Presses with the 80's:
Dumbbell Press 80 x 6 (http://www.youtube.com/watch?v=tmXUNm8fADo#ws)

Your form is impeccable. Any thoughts on whether the pronated grip vs the parallel or
partially supinated? I've been doing those alternating arms with parallel grip, but tweaks my
should a little. Think I'll try to mirror your form and grip, see how it feels.

Dumbbell Curls
(backwards on the preacher bench  super strict)
30 x 8
35 x 8
40 x 6
40 x 6
40 x 6
40 x 6
Would like to see a vid of how you do these flex.....and nice job on them presses!

Your form is impeccable. Any thoughts on whether the pronated grip vs the parallel or
partially supinated? I've been doing those alternating arms with parallel grip, but tweaks my
should a little. Think I'll try to mirror your form and grip, see how it feels.
I try to do everything with perfect form. Straight up form nazi here. ;D
And I haven't tried any other grips in over 20 years.
Dumbbell Curls
(backwards on the preacher bench  super strict)
30 x 8
35 x 8
40 x 6
40 x 6
40 x 6
40 x 6
Would like to see a vid of how you do these flex.....and nice job on them presses!
Here's an old vid from my old gym doing them:
Spyder Dumbbell Curls  30 x 8 (http://www.youtube.com/watch?v=ex7XEXDmEGU#ws)

Gotcha....kinda like a standing preacher curl

Back & Chest
Very Good session today. Improvement pretty much across the baord.
Hammer Strength MTS Front Pulldowns
(dual stack  weight per stack)
80 x 12
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
Incline Dumbbell Press
55 x 12
75 x 10
90 x 6
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
Lowered the incline of the bench to 30 degrees and did a couple more sets:
95 x 6
95 x 5
Chest Supported TBar Row
135 x 8
180 x 6
205 x 6
205 x 6
205 x 6
205 x 6
205 x 6
205 x 6
Life Fitness Pec Flye
205 x 10
205 x 10
205 x 10
205 x 10
That's it.
Squats tomorrow.
=FLEX=
First set of the 95's:
Incline Dumbbell Press  95 x 5 (http://www.youtube.com/watch?v=TDVzHOuTY2o#ws)

Impressive work with those 95's!

Squaterday
Today's session started off a bit rough. Lower back was still fatigued from yesterday's workout. I dug deep and pulled a rabbit out of the hat, getting a new max unbelted triple at 385. Maxxed out at 475 for a single again.
I figure I am 23 weeks away from a 5 plate single.
ATG PowerPause Squats
Raw
135 x 8
185 x 6
225 x 6
275 x 3
275 x 3
315 x 3
315 x 3
345 x 1
345 x 3
365 x 1
365 x 3
385 x 1
385 x 3
405 x 1
Belt & Knee Wraps
435 x 1
455 x 1
475 x 1
405 x 3
And that's it for today; 90+ minutes in the squat rack and nothing else.
I regret nothing.
Trained all 5 days this week so no lifting this weekend.
Back & Chest on Monday @ 5am.
Happy Friday. :)
=FLEX=
Here's a couple vids from the session:
385 x 3
Raw Squat  385 x 3 (http://www.youtube.com/watch?v=5FsN5y62IHg#ws)
My 18th and final set I was trying for 405 x 5 but only squeezed out 3.....
Squat  405 x 3 (http://www.youtube.com/watch?v=6S4NtmFoJOw#ws)

Back & Chest
Good start to the week. Right shoulder was squawking a bit on the presses, so no new territory there. Everything else was good.
Hammer Strength MTS Front Pulldowns
(dual stack  weight per stack)
100 x 12
150 x 6 <whole stack, but way too heavy
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
Incline Dumbbell Press
55 x 15
75 x 10
90 x 6
90 x 6
90 x 6
90 x 6
90 x 6
Lowered the incline of the bench to 30 degrees and did a few more sets:
90 x 8
90 x 8
90 x 8
Chest Supported TBar Row
135 x 8
180 x 8
205 x 6
205 x 6
205 x 6
205 x 6
205 x 6
Life Fitness Pec Flye
205 x 10
205 x 10
205 x 10
205 x 10
That's it.
Squats tomorrow.
=FLEX=

Squaterday
Beastly day in the squat rack. No new ground at the top end, but I attempted for the first time to get more than a single at 405 with no belt or wraps and I somehow managed a triple.
:D
Very happy with that.
ATG PowerPause Squats
Raw
135 x 8
185 x 6
225 x 6
275 x 3
275 x 6
315 x 3
315 x 6
345 x 3
365 x 1
365 x 3
385 x 1
385 x 3
405 x 3 < :)
435 x 1
Belt & Knee Wraps
455 x 1
455 x 1
455 x 1
LifeFitness Standing Calf Raise
390 x 10
390 x 10
390 x 10
390 x 10
^^^ Whole stack.
And that's it for today; 90+ minutes in the squat rack didn't leave time for much else.
Delts & Arms tomorrow.
=FLEX=

Nice work you big bastard :o

RAW SQUAT  405 x 3 (http://www.youtube.com/watch?v=c7fK5FUo7XE#ws)

Damn fine work FLEX!

Good job! I think I broke a sweat just watching.

Back & Chest
Back at it today after a 5 day hiatus.
Right shoulder was squawking a bit on the presses.
Back work was good.
Hammer Strength MTS Front Pulldowns
(dual stack  weight per stack)
100 x 12
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
Incline Dumbbell Press
55 x 12
75 x 6
75 x 6
75 x 6
85 x 6
85 x 6
85 x 6
90 x 6
90 x 6
90 x 6
Lowered the incline of the bench to 30 degrees and did a few more sets:
90 x 6
90 x 6
90 x 6
Close Grip Cable Row
260 x 8
260 x 8
260 x 8
260 x 8
260 x 8
^^^ Whole Stack
Life Fitness Pec Flye
205 x 10
205 x 10
205 x 10
205 x 10
That's it.
Squats tomorrow.
=FLEX=

Back & Chest
Back at it today after a 5 day hiatus.
Right shoulder was squawking a bit on the presses.
Back work was good.
Hammer Strength MTS Front Pulldowns
(dual stack  weight per stack)
100 x 12
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
Incline Dumbbell Press
55 x 12
75 x 6
75 x 6
75 x 6
85 x 6
85 x 6
85 x 6
90 x 6
90 x 6
90 x 6
Lowered the incline of the bench to 30 degrees and did a few more sets:
90 x 6
90 x 6
90 x 6
Close Grip Cable Row
260 x 8
260 x 8
260 x 8
260 x 8
260 x 8
^^^ Whole Stack
Life Fitness Pec Flye
205 x 10
205 x 10
205 x 10
205 x 10
That's it.
Squats tomorrow.
=FLEX=
Not bad after being sick all last week.

Nice work you big bastard :o
Not bad after being sick all last week.
Good job! I think I broke a sweat just watching.
Damn fine work FLEX!
Thank guys. :)

Squaterday
Nothing spectacular to report.
Just my regular Tuesday getting beat into submission by gravity in the squat rack.
ATG PowerPause Squats
Raw
135 x 8
185 x 6
225 x 6
275 x 3
275 x 6
315 x 3
315 x 6
345 x 3
365 x 1
365 x 3
385 x 1
385 x 2
405 x 1
405 x 1
Belt & Knee Wraps
435 x 1
455 x 1
LifeFitness Prone Leg Curl
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
^^^ Whole stack.
LifeFitness Horizontal Calf Extension
370 x 8
370 x 8
370 x 8
370 x 8
370 x 8
^^^ Whole stack.
That' it.
Delts & Arms tomorrow.
=FLEX=

Delts &Arms
Two weeks since my last shoulder day due to my illness last week, and it showed. Not happy at all with the dumbbell presses. I'll work hard to get back to where I was.
On a positive note my forearm issues are all but gone, so I threw my Fat Gripz in my gym bag last night and did my first workout with them today, and added barbell curls back into my routine.
Holy hell; these things are not for ego training. :o
But I am hooked. :D
Rear Delts  Reverse Cable Flyes
40 x 12
40 x 12
40 x 12
40 x 12
Seated Dumbbell Press
35 x 15
55 x 12
60 x 10
75 x 5
75 x 5
75 x 5
75 x 5
75 x 5
80 x 4
80 x 4
80 x 4
Life Fitness Triceps Press
230 x 8
230 x 8
230 x 8
230 x 8
230 x 8
Close Grip Pressdowns
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
^^^ whole stack
FAT GRIPZ Barbell Curls
Bar x 10
Bar x 12
Oh....LAWD.....I knew right away I wasn't going to be doing anywhere near my usual weight on these....
65 x 8
65 x 8
65 x 8
65 x 8
65 x 8
FAT GRIPZ Dumbbell Curls
(backwards on the preacher bench  super strict)
25 x 8
25 x 8
25 x 8
25 x 8
25 x 8
And that's all...
Back & Chest tomorrow
=FLEX=

Tried fat grip db's a few times at my local gym. Trashes my forearms. I have smaller hands,
so they tuff. Lots of folks swear by 'em though.

Tried fat grip db's a few times at my local gym. Trashes my forearms. I have smaller hands,
so they tuff. Lots of folks swear by 'em though.
Was totally not prepared for the consequences....but the best forearm workout ever without directly training them and an absolutely insane bicep pump.
Havin a 10 lb plate on each side of the barbell was a little odd, but not a single phcuk was given.
:)

Back & Chest
Super tired and almost didn't make it as I slept in 20 minutes past my alarm, but I managed a pretty good session.
No new ground on anything, but solid work overall.
Close Grip Pulldowns
160 x 10
200 x 6
200 x 6
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
Flat Dumbbell Press
75 x 12
90 x 12
100 x 8
100 x 8
100 x 8
100 x 8
100 x 7
100 x 6
100 x 6
Single Arm Cable Rows
200 x 8
200 x 8
200 x 8
200 x 8
200 x 8
200 x 8
Pec Deck
205 x 10
205 x 10
205 x 10
205 x 10
That's it.
Deadlifts tomorrow...looking forward to it as my left hand is finally healed over. :)
=FLEX=

Deadlifts tomorrow...looking forward to it as my left hand is finally healed over. :)
=FLEX=
not for long 8)

Power Friday
Was very excited to get back to some decent deadlifting today, since my left hand was in much better shape. Had no idea what to expect but I would have been happy pulling anything over 500.
Ended up pulling a rabbit out of my hat and getting a new PR of 555.
Spent a lot of time on the deads so had to rush through leg press and cut things short.
Very nice way to end the training week!!!! :D
teh d34dZ
Chalk Only
135 x 8
225 x 6
275 x 4
275 x 6
315 x 3
315 x 6
365 x 3
365 x 6
405 x 3
405 x 6
435 x 3
455 x 1
455 x 3
475 x 1
475 x 1
495 x 1
525 x 1
Belt & Chalk Only
525 x 1
545 x 1
555 x 1 <New PR, and vid below. :)
Leg Press
(includes sled weight; sticker says the sled weighs 118 lbs so I threw a 2.5lb plate on it and I'll call it 120)
All reps on all sets slow, controlled, and right to the backstop.
480 x 10
570 x 10
660 x 10
750 x 10
840 x 10
930 x 10
And out WAY of time.
Not sure when next training session will be; Monday is a holiday in Ontario (Family Day) and I am off work and have my kids, so I won't be going to the gym.
I will either train on Sunday to make up for it or hold off until Tuesday, depending on how my weekend plays out.
Happy Friday. :)
=FLEX=
Vid:
Deadlift  555 x 1 (http://www.youtube.com/watch?v=EGi9IZl1Hg#ws)
The aftermath:
(http://www.ironsanctuary.com/jspics/IMG_0274a.jpg)

Bloody outstanding :o GJ man.

Nice! a 555 DL PR is no small feat!

Strong ass pull FLEX and I love that picture of your hand. I've ditched the straps recently myself so I can appreciate that a little more. 8)

Thanks guys.
Not surprisingly I slept like a baby last night. :)
Lower back is a little sore, and left hand is a bit mangled. But I is happy with new PR. ;D

Back & Chest
Back at it today after a nice relaxing 3 day weekend. Got some extra visitation with the kidlets so I skipped the gym yesterday.
Had a really good session to start the training week.
Hammer Strength MTS Front Pulldowns
(dual stack  weight per stack)
100 x 12
140 x 8
140 x 8
140 x 8
140 x 8
140 x 8
Incline Dumbbell Press
55 x 12
75 x 8
85 x 6
95 x 6
95 x 5
95 x 5
95 x 6
95 x 6
95 x 6
Lowered the incline of the bench to 30 degrees and did a couple more sets:
95 x 6
95 x 6
Chest Supported TBar Row
135 x 8
180 x 8
180 x 8
180 x 8
180 x 8
180 x 8
Life Fitness Pec Flye
205 x 10
205 x 10
205 x 10
205 x 10
That's it.
Squats tomorrow.
=FLEX=

Back & Chest
Incline Dumbbell Press
95 x 6
95 x 5
95 x 5
95 x 6
95 x 6
95 x 6
not too shabby 8)

Squaterday
Decided it was time to nut up and get back to a 5 plate squat today, so I cut back on the progression reps.
Successful strategy was successful. Got a decent 5 plate single.
ATG PowerPause Squats
Raw
135 x 8
185 x 6
225 x 6
275 x 3
275 x 3
315 x 3
345 x 3
365 x 3
385 x 2
405 x 1
425 x 1
Belt & Knee Wraps
455 x 1
475 x 1
495 x 1
405 x 3
LifeFitness Prone Leg Curl
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
^^^ Whole stack.
LifeFitness Horizontal Calf Extension
370 x 8
370 x 8
370 x 8
370 x 8
370 x 8
^^^ Whole stack.
That' it.
Delts & Arms tomorrow.
I'll post a vid of the 5 plater when it's done uploading.
=FLEX=

Squat  495 x 1 (http://www.youtube.com/watch?v=4e4r4ARXi4U#ws)

Oh lawd!!!! EASY Coverboy for ATG

had another 1 if not 2 in you I think

Oh lawd!!!! EASY Coverboy for ATG
had another 1 if not 2 in you I think
Thanks guys; you give me way too much credit: I almost bailed on that and barely squeezed it out.
Very happy I tried it!!!!!! 8)

Delts &Arms
Had a decent workout today. Got back to where I was on the seated DB presses, and I tried some close grip bench for triceps for the first time in a lonnnnggggggg while. Nothing spectacular there; just testing the waters to see how my shoulders put up with these.
Used the FAT GRIPZ for my bicep work again today. Holy hell.......
Rear Delts  Reverse Cable Flyes
40 x 12
45 x 12
45 x 12
45 x 12
Seated Dumbbell Press
40 x 12
50 x 12
60 x 10
70 x 6
70 x 6
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
Close Grip Bench Press
135 x 8
135 x 8
155 x 8
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5
FAT GRIPZ Barbell Curls
Bar x 12
Bar x 12
65 x 8
75 x 6
75 x 6
75 x 6
75 x 6
75 x 6
75 x 6
FAT GRIPZ Dumbbell Curls
(backwards on the preacher bench  super strict)
30 x 6
30 x 6
30 x 6
30 x 6
30 x 6
30 x 6
And that's all...
Back & Chest tomorrow
=FLEX=

Good shit sir. Teh fat gripz rock. I love mine.

Good shit sir. Teh fat gripz rock. I love mine.
Thanks man. LUV the fat gripz. Dat der forearm pump. 8)

Back & Chest
Had a really good session this morning. Some noticeable progress on the pulldowns, DB presses, and rows.
Close Grip Pulldowns
160 x 6
160 x 6
220 x 6
220 x 6
220 x 6
240 x 4
240 x 5
240 x 6 :)
Flat Dumbbell Press
75 x 12
90 x 12
100 x 10
100 x 10
100 x 9
100 x 8
100 x 8
100 x 6
Single Arm Cable Rows
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
LifeFitness Pec Flye
160 x 10
160 x 10
160 x 10
That's it.
Deadlifts tomorrow afternoon. :)
=FLEX=

Power Saturday
On Tuesday I modified my progression sets on squats, limiting my reps in order to get a 5 plate squat, so today I used the same strategy to get a new deadlift PR of 565.
Leg presses were going well, and I was going to try for 3 sets of 8 @ 1,020 lbs, but I hurt myself on the 2nd rep of the 2nd set, squeezed out a few more reps then bailed. I hope this doesn't set me back on any other lifts...
Overall very happy with the session.
Oh, and I also attempted 575, but failed on that. Maybe next week....
teh d34dZ
Chalk Only
135 x 8
225 x 6
275 x 3
315 x 3
365 x 3
405 x 3
455 x 1
475 x 1
495 x 1
525 x 1
Belt & Chalk Only
545 x 1
565 x 1 <New PR, and vid below. :)
575 x 0
495 x 3
Leg Press
(includes sled weight; sticker says the sled weighs 118 lbs so I threw a 2.5lb plate on it and I'll call it 120)
All reps on all sets slow, controlled, and right to the backstop.
480 x 10
570 x 10
660 x 10
750 x 10
840 x 10
930 x 10
1,020 x 8
1,020 x 6 (ouch)
LifeFitness Standing Calf Raise
390 x 10
390 x 10
390 x 10
390 x 10
^^^ Whole stack. :D
Happy Saturday. :)
=FLEX=
Vid:
Deadlift  565 x 1 (http://www.youtube.com/watch?v=AtM32scwZY#ws)
The aftermath:
(http://www.ironsanctuary.com/jspics/480a.jpg)

Amazing!

Congrats on the PR. Your hard work is really paying off.
Take care of that bloody paw.

Back & Chest
Well....not really back today. Left hand is mangled from tearing a callous on Saturday. Couldn't do any pulling without level 10 agony, so I bailed on the back work.
Chest was pretty good. Threw around the hundos on the incline bench. :)
Hammer Strength MTS Front Pulldowns
(dual stack  weight per stack)
100 x 12
140 x 6
ummmm....this ain't gonna work... :(
Incline Dumbbell Press
55 x 15
75 x 10
90 x 6
90 x 6
100 x 6
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5
Lowered the incline of the bench to 30 degrees and did a few more sets:
100 x 6
100 x 6
100 x 6
Life Fitness Pec Flye
205 x 10
205 x 10
220 x 8
220 x 8
220 x 8
220 x 8
220 x 8
That's it.
Squats tomorrow.
=FLEX=

Squaterday
ATG PowerPause Squats
Raw
135 x 8
185 x 6
225 x 6
275 x 3
275 x 5
315 x 3
315 x 5
345 x 3
365 x 1
365 x 3
385 x 2
405 x 2
425 x 1
Belt & Knee Wraps
455 x 1
455 x 1
455 x 1
Hammer Strength Seated Calf Raise
BW + 160 x 8
BW + 160 x 8
BW + 160 x 8
BW + 160 x 8
BW + 160 x 8
BW + 160 x 8
That's it.
Delts & Arms tomorrow.
=FLEX=

Delts &Arms
Very happy to get a 6 x 6 with the 80s on dumbbell presses today. May try to throw around the 85s next week.
Rear Delts  Reverse Cable Flyes
40 x 12
40 x 12
50 x 10
50 x 10
Seated Dumbbell Press
40 x 12
50 x 10
60 x 10
70 x 8
80 x 6
80 x 6
80 x 6
80 x 6
80 x 6
80 x 6
Close Grip Bench Press
135 x 6
135 x 10
155 x 8
185 x 5
185 x 5
185 x 5
FAT GRIPZ Barbell Curls
Bar x 12
Bar x 12
75 x 6
75 x 6
75 x 6
75 x 6
75 x 6
75 x 6
Tricep Pressdowns
190 x 10
190 x 10
190 x 10
190 x 10
^^^ Whole stack
And that's all...
Back & Chest tomorrow
=FLEX=

Back & Chest
Had to bail on the pulldowns after only 1 working set; whatever ab muscle I tweaked last weekend doing leg press did not like the heavy pulldowns.
Otherwise a good session this morning. Happy with the dumbbell presses and cable rows. Decent improvement on both.
Finished up with some trap work.
Close Grip Pulldowns
160 x 6
160 x 10
220 x 6
And that's enough of those. :(
Flat Dumbbell Press
75 x 12
90 x 12
100 x 10
100 x 10
100 x 10
100 x 9
100 x 9
100 x 7
Single Arm Cable Rows
200 x 6 < just testing the waters
220 x 8
220 x 8
220 x 8
220 x 8
220 x 8
LifeFitness Pec Flye
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
LifeFitness Standing Calf Machine Shrugs
390 x 10
390 x 10
390 x 10
390 x 10
390 x 10
^^^ whole stack
That's it.
Deadlifts tomorrow...
=FLEX=

Single Arm Cable Rows
200 x 6 < just testing the waters
::)

::)
Why the rolleyes... ???

::)
Why the rolleyes... ???
1 arm 200 row is "testing the waters" when will it be mine turn to test the waters with a 200 single arm cable row?

1 arm 200 row is "testing the waters" when will it be mine turn to test the waters with a 200 single arm cable row?
It's a cable machine so ya gotta take the weights with a grain of salt...
And I meant that I was just trying to see if it would hurt my tweaked ab muscle, because the pulldowns were painfull as fuck.

1 arm 200 row is "testing the waters" when will it be mine turn to test the waters with a 200 single arm cable row?
It's a cable machine so ya gotta take the weights with a grain of salt...
And I meant that I was just trying to see if it would hurt my tweaked ab muscle, because the pulldowns were painfull as fuck.
My cable machine only goes to 200. I can't do 200 with 2 hands :\

My cable machine only goes to 200. I can't do 200 with 2 hands :\
My back is retarded strong.
One day I will actually diet down enough to show off the lats. They is teh hyooge. :)

WTF Friday
Been making some good progress on the deadlifts lately and I had delusions of getting a 6 plate lift today.
DID NOT HAPPEN.
Grip was shit, and whatever I did to my abs last Saturday was not liking the heavy belted deads.
Couldn't do leg press because of it either, so I did hams and calves.
meh....
teh d34dZ
Chalk Only
135 x 8
225 x 6
275 x 3
315 x 3
365 x 3
405 x 3
455 x 1
495 x 1
Belt & Chalk Only
545 x 1
495 x 1 :[
Life Fitness Prone Leg Curls
200 x 8
200 x 8
200 x 8
200 x 8
200 x 8
^^^ Whole stack
LifeFitness Horizontal Calf Extensions
370 x 10
370 x 10
370 x 10
370 x 10
370 x 10
^^^ Whole stack.
Happy Friday. :)
=FLEX=

there is a day when 6 plates will be pulled
it's just not this day is all.

there is a day when 6 plates will be pulled
it's just not this day is all.
My sentiments exactly.

Thanks for the support, guise. :)

Thanks for the support, guise. :)
Took balls to try again so soon with effed up hand and quirky abs. Much respect.

Thanks for the support, guise. :)
Took balls to try again so soon with effed up hand and quirky abs. Much respect.
I ain't shy. ;D

Back & Chest
Pretty good start to the week.
Cut the pulldowns short again this week as they were aggravating my ab injury. Did much better than last week though.
Some minor improvement on the DB presses; got a 6 x 6 with the hundos. Happy about that. :)
Hammer Strength MTS Front Pulldowns
(dual stack  weight per stack)
100 x 12
140 x 8
140 x 8
140 x 8
Incline Dumbbell Press
50 x 12
75 x 10
90 x 8
100 x 6
100 x 6
100 x 6
100 x 6
100 x 6
100 x 6
Chest Supported TBar Row
135 x 10
180 x 6
205 x 6
205 x 6
205 x 6
205 x 6
205 x 6
Life Fitness Pec Flye
220 x 10
220 x 10
220 x 10
220 x 10
That's it.
Squats tomorrow.
=FLEX=

Squaterday
Not a bad day in the squat rack, but no new ground. Really want a new PR today, but it didn't happen. Felt very strong through the progressions sets, but when I got to the heavy belted work I didn't feel quite as good. Stayed at 455 for a few singles and the 3rd set was better than the first. Backed off and was happy to get 5 reps with 4 plates; that was the best set of the session for sure.
Trained at my old club today as the new one is a bit of a mess this week. They've got some new equipment including 3 brand new Hammer Strength power cages and they have dumbbells to 120, so I may just go back to training there full time, as the distance from my house is pretty much the same, as long as the front desk bitch keeps her mouth shut and leaves me alone (she's nagged me in the past for making too much noise when I deadlift).
I also noticed they have another new "Personal Trainer" and no surprise he is a 140lb little manlet that doesn't look like he's ever lifted a barbell in his life and could probably use a sammich.
ATG PowerPause Squats
Raw
135 x 8
185 x 6
225 x 6
275 x 6
315 x 6
365 x 3
405 x 2
425 x 1
Belt & Knee Wraps
455 x 1
455 x 1
455 x 1
405 x 5 <this set was money :D
LifeFitness Prone Leg Curls
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
^^^ whole stack
LifeFitness Standing Calf Raise
395 x 10
395 x 10
395 x 10
395 x 10
395 x 10
^^^ whole stack
That's it.
Delts & Arms tomorrow.
=FLEX=

Delts &Arms
Good session today. Threw around the 85s on seated dumbbell press, and to be honest I probably wasn't ready for them, but I pushed through anyway; reasonably happy with the results.
Tried some close grip incline barbell press and I wasn't feeling it so I bailed.
Some modest improvement on barbell curls using the FAT GRIPZ.
Rear Delts  Reverse Cable Flyes
40 x 12
40 x 12
50 x 12
50 x 12
Seated Dumbbell Press
50 x 15
65 x 10
75 x 8
85 x 4
85 x 4
85 x 4
85 x 5
85 x 5
85 x 5
Close Grip Incline Bench Press
135 x 6
135 x 6
155 x 6
155 x 6
LifeFitness Tricep Press
230 x 8
230 x 8
230 x 8
230 x 8
230 x 8
FAT GRIPZ Barbell Curls
Bar x 10
75 x 6
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5
FAT GRIPZ Dumbbell Curls
30 x 6
30 x 6
30 x 6
30 x 6
30 x 6
And that's all...
Back & Chest tomorrow
=FLEX=

Tried some close grip incline barbell press and I wasn't feeling it so I bailed.
for triceps? Decline is better IMO

for triceps? Decline is better IMO
I will try that next week.
Thanks bud.

Back & Chest
Cut out some volume on the pulldowns yet again due to this ab injury; looks like I won't be doing leg press again tomorrow.
Chest work was good; went to my old gym today as the dumbbells go to 120 and I threw around the 115s for a few sets. :)
Swapped out the pec flye machine for some Hammer Strength presses.
Overall a really good session.
Close Grip Pulldowns
160 x 12
200 x 8
220 x 6
220 x 6
220 x 6
And that's enough of those...
Flat Dumbbell Press
75 x 12
95 x 12
110 x 8
115 x 5
115 x 5
115 x 5
115 x 4
115 x 3
^^^ those got heavy fast :o
100 x 5
100 x 5
^^^ OK, totally out of gas... :[
Single Arm Cable Rows
200 x 8
220 x 8
220 x 8
220 x 8
220 x 8
Hammer Strength Seated Incline Chest Press
(plate weight only)
45 per side x 10
70 per side x 8
70 per side x 8
70 per side x 8
70 per side x 8
70 per side x 8
That's it.
Deadlifts tomorrow...
=FLEX=

Flat Dumbbell Press
110 x 8
115 x 5
115 x 5
115 x 5
115 x 4
115 x 3
Fuuurak  Nice!

Flat Dumbbell Press
110 x 8
115 x 5
115 x 5
115 x 5
115 x 4
115 x 3
Fuuurak  Nice!
Gotta' agree. Impressive.

Flat Dumbbell Press
110 x 8
115 x 5
115 x 5
115 x 5
115 x 4
115 x 3
Fuuurak  Nice!
Gotta' agree. Impressive.
I still negged him for passing me on this lift >:(

Amazing what one can do when the shoulders cooperate. ;)
Thanks guys.

Flat Dumbbell Press
110 x 8
115 x 5
115 x 5
115 x 5
115 x 4
115 x 3
Fuuurak  Nice!
Def noice! Way too go big man!

Power Friday
Slightly better deadlift day than last week, but still no 6 plate DL; not even close.
Needed my belt for 525 for the first time in a while; tried 3 times without it. Wow.
No leg press either due to my injury.
Just deads and calves and got the phcuk out.
Also realized why my hands are getting so chewed up doing deads lately: all the cot dam oly bars at my gym a bent. How the hell does that happen???
teh d34dZ
Chalk Only
135 x 8
225 x 6
275 x 3
275 x 6
315 x 3
315 x 6
365 x 3
405 x 3
435 x 1
435 x 3
455 x 1
475 x 1
495 x 1
525 x 0
525 x 0
525 x 0
^^^ wtf????????????
Belt & Chalk Only
525 x 1
545 x 1
495 x 1
Hammer Strength Seated Calf Raise
BW + 180 x 8
BW + 180 x 8
BW + 180 x 8
BW + 180 x 8
BW + 180 x 8
BW + 180 x 8
That's it.
TGIF...........
=FLEX=

perhaps you did not carb up enough last night?

perhaps you did not carb up enough last night?
Was not for a lack of trying.....

Back & Chest
Took a few days off from the gym for no particular reason, so today was my first workout since last Friday.
Started off very strong on the pulldowns, repping the stack for 3 sets of 8, but right shoulder wasn't playing nice so incline dumbbell presses were a real chore.
Hammer Strength MTS Front Pulldowns
(dual stack  weight per stack)
100 x 12
140 x 8
150 x 8
150 x 8
150 x 8
^^^ Whole Stack :)
Incline Dumbbell Press
55 x 12
75 x 10
90 x 8
100 x 5
100 x 5
100 x 5
Lower the bench to 30 degrees to ease the pain:
100 x 6
100 x 6
100 x 6
Chest Supported TBar Row
135 x 8
180 x 8
205 x 6
205 x 6
205 x 6
205 x 6
205 x 6
Life Fitness Pec Flye
220 x 8
220 x 8
220 x 8
220 x 8
That's it.
Squats tomorrow.
=FLEX=

welcome back.

welcome back.
Thanks.
(http://www.eastsidedavecountry.com/wpcontent/uploads/Mr.Kotter.jpg)

Squaterday
Good day in the squat rack. No new ground, but overall I felt good and got lots done.
No time for anything else though. Just squats and GTFO.
Not sure if I will train this weekend or not; lots going on. But next week my ex is out of town so I am taking a week off work to be "Mr Mom". I will be training midday while they are in school. Looking forward to more than 56 hours of sleep a night and no time constraints on my workouts.
:)
ATG PowerPause Squats
Raw
135 x 8
185 x 6
225 x 6
275 x 6
315 x 6
345 x 3
365 x 3
385 x 2
405 x 2
425 x 1
Belt & Knee Wraps
455 x 1
475 x 1
425 x 3
=FLEX=

I will be training midday while they are in school. Looking forward to more than 56 hours of sleep a night and no time constraints on my workouts.
get some complex carbs in you early and I think you'll REALLY enjoy this time of day, it's when I'm the strongest.

get some complex carbs in you early
such as?

get some complex carbs in you early
such as?
I like a single piece of whole wheat toast. Lotta slow burning energy right there.

I like a single piece of whole wheat toast. Lotta slow burning energy right there.
OK, I will give it some though.
I will be getting up about 6:307:00; I have to drop them off at school at 8:30; figure about 3045 minute drive to the gym from there, depending on traffic.
I don't like training with a full stomach, so...

I like a single piece of whole wheat toast. Lotta slow burning energy right there.
OK, I will give it some though.
I will be getting up about 6:307:00; I have to drop them off at school at 8:30; figure about 3045 minute drive to the gym from there, depending on traffic.
I don't like training with a full stomach, so...
I eat at 7 and train at 11, don't feel full at all...

Back & Chest
Day 1 of my "Mr Mom" vacation week.
Strength was good today, so I figured I'd try to throw around the 120's for a bit. Wasn't really ready for them, but that's how I roll. Eeked out three sets of triples before going back to some reasonable weight. That said form was really good. They weren't sloppy at all. Slow and controlled. Touched them to the outside of my chest at the bottom and touched them to each other at the top.
First time in over 20 years I've used the 120s for this exercise. :)
Close Grip Pulldowns
160 x 12
200 x 8
220 x 6
220 x 6
220 x 6
220 x 6
Flat Dumbbell Press
75 x 12
95 x 12
100 x 10
110 x 6
120 x 3
120 x 3
120 x 3
110 x 6
110 x 6
110 x 6
100 x 5 <totally burned out on this movement
Hammer Strength Seated Incline Chest Press
(plate weight only)
55 per side x 8
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
Single Arm Cable Rows
200 x 8
220 x 6
240 x 6
240 x 6
240 x 6
240 x 6
240 x 6
LifeFitness Pec Flye
(single arm)
175 x 12
175 x 12
175 x 12
That's it.
Squats tomorrow...
=FLEX=

Squaterday
Good day in the squat rack.
:D
ATG PowerPause Squats
Raw
135 x 8
185 x 6
225 x 6
275 x 6
315 x 6
345 x 3
365 x 3
405 x 3
435 x 1
Belt & Knee Wraps
475 x 1
505 x 1
435 x 3
435 x 3
=FLEX=
Squat  505 x 1 (http://www.youtube.com/watch?v=ycpyQPF7esU#ws)
Squat  435 x 3 (http://www.youtube.com/watch?v=uYOFrPoNj00#ws)

Strong log, 40 pages is nice. Shows dedication. I will be following.

Delts & Arms
Not a bad session today overall.
Been 2 weeks since my last shoulder day and it showed; lost a smidge of ground on the dumbbell presses.
Otherwise everything was good.
Rear Delts  Reverse Cable Flyes
40 x 12
40 x 12
40 x 12
Seated Dumbbell Press
55 x 12
65 x 10
75 x 8
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
Life Fitness Seated Shoulder Press
110 x 6
110 x 6
110 x 6
^^^ embarrassing.....
LifeFitness Tricep Press
230 x 6
230 x 6
230 x 6
230 x 6
230 x 6
230 x 6
FAT GRIPZ Barbell Curls
Bar x 12
Bar x 12
65 x 8
75 x 6
80 x 6
85 x 5
85 x 5
85 x 5
85 x 5
85 x 5
FAT GRIPZ Dumbbell Curls
30 x 8
30 x 8
30 x 8
30 x 7
30 x 7
Triceps Pressdowns
195 x 10
195 x 10
195 x 10
195 x 10
^^^ whole stack
And that's all...
Back & Chest tomorrow
=FLEX=

Back & Chest
Good session today.
Lowered the angle of the bench on incline DB press and made some good gains there. Threw around the 105s, 110s, 115s, and 120s.
w00t!!!!!!!!!!!!
Hammer Strength MTS Front Pulldowns
(dual stack  weight per stack)
100 x 12
130 x 6
130 x 6
130 x 6
Incline Dumbbell Press
60 x 12
80 x 10
100 x 6
100 x 6
105 x 6
110 x 6 (vid below)
115 x 5 (vid below)
120 x 2 (dayum that chit got heavy)
100x 5 (and out of gas on these)
Hammer Strength Plate Loaded Bench Press
(plate weight only)
45 per side x 8
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
^^^ Full ROM and full stop on each rep on these; felt good.
Hammer Strength MTS Row
(dual stack  weight per stack)
120 x 8
120 x 8
120 x 8
120 x 8
120 x 8
120 x 8
Life Fitness Pec Flye
190 x 8
190 x 8
190 x 8
That's it.
No training tomorrow due to funeral; deadlifts on Saturday
=FLEX=
And the vids:
Incline Dumbbell Press  110 x 6 (http://www.youtube.com/watch?v=3NQRTKIYrs0#ws)
Incline Dumbbell Press  115 x 5 (http://www.youtube.com/watch?v=EXmj_QKR64M#ws)

Power Saturday
Really good deadlift session today. Lower back was not quite recovered from squats on Tuesday, but it didn't seem to hold me back much, if at all.
No leg press; probably will be another few weeks before I start doing that again at least.
teh d34dZ
Chalk Only
135 x 10
225 x 6
275 x 6
315 x 6
365 x 3
405 x 3
435 x 3
455 x 3 < :)
475 x 1
495 x 1
525 x 1
Belt & Chalk Only
545 x 1
545 x 1
545 x 1
495 x 3
^^^ Dayummmmmm :D
Life Fitness Prone Leg Curl
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
^^^ whole stack
Life Fitness Standing Calf Raise
390 x 10
390 x 10
390 x 10
390 x 10
^^^ whole stack
That's it. Rest tomorrow then back & chest on Monday @ 5am
=FLEX=

Back & Chest
Not a bad start to the week.
Stayed up too late on Sunday so I'm training TueSat this week.
Chest work was pretty good. Not my usual volume on back, but that's fine.
Close Grip Pulldowns
180 x 10
200 x 8
220 x 6
220 x 6
220 x 6
Flat Dumbbell Press
80 x 12
100 x 10
110 x 7
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5
And one backoff set, just for fun:
100 x 8
Hammer Strength Seated Incline Chest Press
(plate weight only)
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
LifeFitness Pec Flye
190 x 12
190 x 12
190 x 12
Single Arm Cable Rows
200 x 8
200 x 8
200 x 8
That's it.
Squats tomorrow...
=FLEX=

bacon, eggs, toast, coffee and Flex's journal post, all is well :)
nice work with the 115's, they must be getting lighter

bacon, eggs, toast, coffee and Flex's journal post, all is well :)
nice work with the 115's, they must be getting lighter
They felt heavy as fuck; barely squeezed out 5 on the first set. No idea how I did 4 more sets of 5.
All new DBs from 105  120 today. It was like Christmas at the gym.
Looks like they tore down the wall to the woman's only section and took out all the equipment too.
If they put some decent stuffs in there I will be happy.
But I have a feeling it will either be a "PT Only" section or they will fill it with TRX shit.

bacon, eggs, toast, coffee and Flex's journal post, all is well :)
nice work with the 115's, they must be getting lighter
They felt heavy as fuck; barely squeezed out 5 on the first set. No idea how I did 4 more sets of 5.
All new DBs from 105  120 today. It was like Christmas at the gym.
Looks like they tore down the wall to the woman's only section and took out all the equipment too.
If they put some decent stuffs in there I will be happy.
But I have a feeling it will either be a "PT Only" section or they will fill it with TRX shit.
Is this the place with machine that simulates DB pullovers? I remember you said you wanted to work your delt chest tie ins

Is this the place with machine that simulates DB pullovers? I remember you said you wanted to work your delt chest tie ins
They removed that machine. One of the dozen of so casualties so we could have a TRX jungle gym contraption that no one ever uses.
::)

Squaterday
Not a terribly spectacular day in the squat rack.
Wasn't feeling all that great; did what I could....
ATG PowerPause Squats
Raw
135 x 6
185 x 6
225 x 6
275 x 3
315 x 3
345 x 3
365 x 3
405 x 2
435 x 1
Belt & Knee Wraps
455 x 1
455 x 1
455 x 1
405 x 3
=FLEX=

Delts & Arms
Rear Delts  Reverse Cable Flyes
40 x 12
40 x 12
40 x 12
Seated Dumbbell Press
50 x 12
60 x 10
70 x 6
70 x 6
80 x 5
80 x 5
80 x 5
80 x 5
80 x 5
LifeFitness Tricep Press
230 x 6
230 x 6
230 x 6
230 x 6
230 x 6
230 x 6
FAT GRIPZ Barbell Curls
65 x 6
65 x 6
75 x 6
75 x 6
85 x 5
85 x 5
85 x 5
Cable Curls
50 x 10
50 x 10
50 x 10
50 x 10
Triceps Pressdowns
195 x 6
195 x 6
195 x 6
Back & Chest tomorrow
=FLEX=

Back & Chest
Awesome session today.
Gym was crowded as hell this afternoon due to the Good Friday holiday, so I couldn't get anywhere near the dumbbell area; opted instead for some incline barbell presses. I haven't done any barbell work for chest or shoulders in nearly 3 months and had no idea what to expect.
Was pleasantly surprised. Ended up pressing 250 for a single and got 185 for 10 reps on my last set.
I know this isn't much given my size and the length of time I've been lifting, but given my chronic shoulder issues I was super happy. Previous best single on incline bb press was 230, and I don't think I've got more than 6 reps with 185 since I started lifting again.
Hammer Strength Plate Loaded IsoLateral Pulldowns
(plate weight only)
45 per side x 12
90 per side x 8
115 per side x 6
115 per side x 6
115 per side x 6
115 per side x 6
115 per side x 6
Incline Barbell Press
135 x 12
165 x 10
185 x 6
205 x 5
215 x 3
225 x 3
235 x 1
245 x 1
250 x 1 PR :)
225 x 3
205 x 5
185 x 10 <:D
^^^ Last two sets were 'touch and go'; all other reps on all other sets were full stop and pause with bar on chest before pressing up.
Hammer Strength Plate Loaded Bench Press
(plate weight only)
90 per side x 6
115 per side x 5
115 per side x 5
115 per side x 5
115 per side x 5
115 per side x 5
^^^ Full ROM and full stop on each rep on these as well.
Hammer Strength MTS High Row
(dual stack  weight per stack)
100 x 8
120 x 6
120 x 6
120 x 6
120 x 6
120 x 6
Life Fitness Pec Flye
205 x 12
205 x 12
205 x 12
That's it. Super happy with this entire session.
Deadlifts sometime tomorrow...
=FLEX=

Glad the shoulder is holding up. I feel for ya'. 250 is a good day.

grats on the PR

Thanks guys.
When I see vids of other guys doing 225 incline for sets of 30 and 40 I feel like a weakass motherfucker.
But for me this was pretty good. :)

Thanks guys.
When I see vids of other guys doing 225 incline for sets of 30 and 40 I feel like a weakass motherfucker.
But for me this was pretty good. :)
I think I'm in or near the strong bench category and I can't incline rep 185, I think some builds are just more suited to it.

Halfassed deadlift session at home today.
Running errands all day and no food, was weak as hell.
135 x 10
225 x 6
315 x 3
315 x 3
365 x 3
405 x 1
405 x 2
435 x 1
455 x 1
475 x 1
495 x 1
405 x 3
Fuuuuuuuu
I'm going out for burger.....

know that feel

Back & Chest
Good bad start to the week.
Nothing spectacular to report, but a solid session overall...
Close Grip Pulldowns
180 x 8
180 x 12
200 x 8
220 x 5
220 x 5
220 x 5
Flat Dumbbell Press
75 x 8
75 x 10
95 x 10
105 x 8
110 x 8
115 x 5
115 x 5
115 x 5
115 x 4
115 x 4
115 x 3
Hammer Strength Seated Incline Chest Press
(plate weight only)
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
Hammer Strength MTS Rows
(dual stack  weight per stack)
120 x 10
140 x 8
140 x 8
140 x 8
LifeFitness Pec Flye
190 x 10
190 x 10
190 x 10
That's it.
Squats tomorrow...
=FLEX=

Squaterday
Another lousy day in the squat rack; lower back was not feeling great. Did OK until I got to 4 plates, but didn't do much better than that...
ATG PowerPause Squats
Raw
135 x 6
185 x 6
225 x 6
275 x 3
275 x 6
315 x 5
345 x 3
365 x 3
385 x 2
405 x 1
Belt & Knee Wraps
435 x 1
435 x 1
meh.............
LifeFitness Prone Leg Curls
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
^^^ whole stack
LifeFitness Standing Calf Raise
390 x 10
390 x 10
390 x 10
390 x 10
390 x 10
^^^ whole stack
That's it.
Delts & Arms tomorrow
=FLEX=

Delts & Arms
Really good session today. Strength was good. Made some improvement here and there. Threw around the 85lb dbs for shoulder press.
Rear Delts  Reverse Cable Flyes
40 x 12
40 x 12
40 x 12
Seated Dumbbell Press
45 x 12
55 x 12
65 x 8
75 x 6
75 x 6
80 x 5
80 x 5
80 x 5
85 x 5
85 x 5
85 x 5
LifeFitness Tricep Press
230 x 8
230 x 8
250 x 8
270 x 6
270 x 6
270 x 6
270 x 6
^^^ whole stack :)
FAT GRIPZ Barbell Curls
Bar x 12
Bar x 12
65 x 8
75 x 8
85 x 6
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
Cable Curls
50 x 10
50 x 10
50 x 10
50 x 10
That's it; Back & Chest tomorrow
=FLEX=

Back & Chest
Shoulders have been feeling good so I decided to try some flat bench press today for the first time since last summer.
Went OK...
The Good: NO Shoulder Pain :)
The Bad: Weaker than I expected; didn't break 300 :(
The Ugly: Well......that would be me :[
Hammer Strength MTS Pulldowns
(dual stack  weight per stack)
100 x 10
130 x 8
Barbell Bench Press
135 x 12
185 x 10
205 x 8
225 x 6
255 x 3
275 x 2
285 x 1
295 x 1
305  *so close*
245 x 3
245 x 3
245 x 3
225 x 6
Hammer Strength Seated Incline Chest Press
(plate weight only)
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
Hammer Strength MTS High Row
(dual stack  weight per stack)
100 x 8
100 x 8
100 x 8
100 x 8
100 x 8
LifeFitness Pec Flye
205 x 10
205 x 10
205 x 10
That's it.
Missed a day this week so I should be doing deads tomorrow, but at this point I don't see it happening. Have my kids this weekend and lots of stuff to do.
=FLEX=

Decent day on the bench  how'd the shoulder hold up? Too soon to tell?

Decent day on the bench  how'd the shoulder hold up? Too soon to tell?
No issues yet.
Probably will go back to dumbells next week anyway. I don't want to risk it. Maybe I will do barbell work every 3rd or 4th week?

Back & Chest
Stayed up late Sunday night so no workout yesterday morning; will train TueSat this week.
Had a good start this morning; strength/stamina was good and I made some meagre improvement here and there.
Did some barbell work with no issues again. :)
Hammer Strength Iso Lateral Pulldowns
(plate weight only)
45 per side x 12
90 per side x 8
115 per side x 8
115 per side x 8
115 per side x 8
115 per side x 8
Incline Barbell Press
135 x 12
185 x 6
185 x 8
205 x 5
205 x 6
225 x 3
225 x 3
225 x 3
185 x 10
Hammer Strength Bench Press
(plate weight only)
90 per side x 8
115 per side x 6
115 per side x 6
115 per side x 6
115 per side x 5
115 per side x 6
Hammer Strength MTS Rows
(dual stack  weight per stack)
120 x 8
140 x 6
150 x 6
150 x 6
150 x 8
150 x 8
150 x 8
^^^ whole stack
LifeFitness Pec Flye
205 x 10
205 x 10
205 x 10
That's it.
Squats tomorrow...
=FLEX=

Squaterday
Lower back was giving me some issues this morning, but I did OK on the unbelted stuff anyway. Actually reasonably happy with that work.
The heavy belted stuff wasn't too impressive; couple singles at 455. And the first set some wanker that was doing barbell curls 2 racks over decides he needs a 10lb plate that is on my rack RIGHT NOW, as I am unracking 455. I wanted to punch him in the face. Especially after I looked over when I reracked the bar and saw he was just standing there stretching.
OK, you're in such a hurry you can't wait until I am done my set so you can just load up your bar then stand there and stretch?
That's ignorant man. Pondered saying something to him for a minute or two, then finally decided he needed a lesson in gym ettiquette. I wandered over there and popped out my ears buds and said "Hey, man, do me a favor? Don't grab plates off my rack when I am in the middle of a set; it's distracting." He said "OK, man, sorry." Then he did another set and walked away leaving the plates on the bar.
Dickhead/10
ATG PowerPause Squats
Raw
135 x 8
185 x 6
225 x 6
275 x 3
275 x 5
315 x 3
315 x 5
345 x 3
365 x 3
385 x 3
405 x 2
425 x 1
Belt & Knee Wraps
455 x 1
455 x 1
405 x 3
LifeFitness Standing Calf Raise
390 x 10
390 x 10
390 x 10
390 x 10
^^^ whole stack
That's it; ran short on time so I'll do hams on Saturday with Deadlifts.
Delts & Arms tomorrow
=FLEX=

Delts & Arms
For the 2nd week in a row I had a really good delt/arm session.
Rear Delts  Reverse Cable Flyes
40 x 12
40 x 12
40 x 12
Seated Dumbbell Press
40 x 15
55 x 12
65 x 10
75 x 8
80 x 6
85 x 5
85 x 5
85 x 5
85 x 5
LifeFitness Tricep Press
230 x 8
250 x 8
270 x 6
270 x 6
270 x 6
270 x 6
270 x 6
^^^ whole stack :)
FAT GRIPZ Barbell Curls
Bar x 12
65 x 8
75 x 8
85 x 8
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
Cable Curls
50 x 10
50 x 10
50 x 10
50 x 10
That's it; Back & Chest tomorrow
=FLEX=

Power Saturday
Decided to do something a bit different today and just did deadlifts and bench press.
Went very well, especially the deads; tied my previous personal best of 565. :)
Bench was a tad disappointing as I ran out of gas real quick. Not surprising given the work on the deads. Got 295 again no problem, but needed a slight spot on 305.
Zero shoulder pain/weakness. :)
I'll attempt it again on Friday.
teh d34dZ
Chalk Only
135 x 10
225 x 6
275 x 6
315 x 6
365 x 3
405 x 3
435 x 3
455 x 3
475 x 1
495 x 1
525 x 1
Belt & Chalk Only
545 x 1
565 x 1 < tied my own personal best :D
495 x 3
Barbell Bench Press
135 x 15
185 x 10
205 x 10
225 x 8
255 x 2 < biffed the bar off the rack on 2nd rep; phcuked me up.
255 x 3
275 x 2
295 x 1
305 x *so close*
245 x 3
That's it. Rest tomorrow then back & chest on Monday @ 5am
=FLEX=

Back & Chest
MAJOR DOMS this morning from my Saturday deadlift session. Worked through the pain. :)
Pulldowns
120 x 12
180 x 8
200 x 6
200 x 6
200 x 6
Incline Barbell Press
135 x 12
155 x 10
185 x 6
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3
^^^ full stop and pause w/ bar on chest
185 x 8
185 x 8
185 x 8
^^^ touch 'n' go
Hammer Strength Bench Press
(plate weight only)
90 per side x 8
115 per side x 6
115 per side x 6
115 per side x 6
115 per side x 6
90 per side x 10
Hammer Strength MTS Rows
(dual stack  weight per stack)
130 x 8
150 x 8
150 x 8
150 x 8
150 x 8
^^^ whole stack
LifeFitness Pec Flye
205 x 10
205 x 10
205 x 10
That's it.
Squats tomorrow...
=FLEX=

how's the shoulder?

how's the shoulder?
A smidge aggravated. Not enough that I took anything for it, though.

Squaterday
Pretty much a carbon copy of last week, except that I came to a startling conclusion today; I think my belt is actually holding me back a bit. I need to either loosen it or ditch it altogether.
Could barely breathe on the two heavy singles, so I ditched the belt, dropped down to 405 can cranked out 5 solid reps ATG with a nice pause at the bottom of each.
Mind = Blown
I'm going to try 455 next week with wraps only and no belt and see how it goes. :)
ATG PowerPause Squats
Raw
135 x 8
185 x 6
225 x 6
275 x 3
275 x 6
315 x 3
315 x 6
345 x 3
365 x 3
385 x 3
405 x 2
425 x 1
Belt & Knee Wraps
455 x 1
455 x 1
Knee Wraps Only  No Belt
405 x 5 :D
That's it; ran short on time so I'll do hams/calves on Friday with Deadlifts.
Delts & Arms tomorrow
=FLEX=

Delts & Arms
Good session today. :)
Tired as heck; didn't sleep well the last two nights; woke up both nights coughing my lungs out. WTF?
Somehow pulled a rabbit out of the hat and threw around the 90's on seated DB press; and that was AFTER doing all my regular working sets.
Rear Delts  Reverse Cable Flyes
40 x 12
40 x 12
40 x 12
Seated Dumbbell Press
50 x 15
65 x 10
75 x 8
85 x 5
85 x 6
85 x 6
85 x 6
85 x 5
90 x 3
90 x 3
90 x 3
FAT GRIPZ Barbell Curls
Bar x 12
65 x 8
85 x 8
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
LifeFitness Tricep Press
230 x 10
270 x 6
270 x 6
270 x 6
270 x 6
270 x 6
270 x 6
^^^ whole stack :)
That's it; Back & Chest tomorrow.
Going to try to break 300 on flat bench....
=FLEX=

I couldn't sleep either, up since 1:30 this morning. No cough though. Great freakin work day this is going to be, already eyeing my bed.

90 x 3
90 x 3
90 x 3
Nice^^^
I got a good feeling about the 300.

Back & Chest
For the third week in a row I got 295 on bench press no problem but couldn't lock out 305.
Did much better on the progression sets, so I have no clue wtf happened.
Fuuuuuuuuuu......
Hammer Strength MTS Pulldowns
(dual stack  weight per stack)
120 x 10
120 x 10
Hammer Strength MTS High Row
(dual stack  weight per stack)
100 x 10
100 x 10
Barbell Bench Press
135 x 15
185 x 10
205 x 10
225 x 10
255 x 5
275 x 3
295 x 1
305 x 0
Seated Single Arm Cable Row
100 x 8
100 x 8
100 x 8
100 x 8
100 x 8
LifeFitness Pec Flye
205 x 10
205 x 10
205 x 10
205 x 10
That's it.
Deadlifts tomorrow.
=FLEX=
P.S. Looks like I will be looking for a new gym. More on that later.

getting close to my bench 8)
I shall have to up my game :P ;D

Bench Press  295 x 1 (http://www.youtube.com/watch?v=OIzW1VJvaSo#ws)

Good job on the benching FLEX!
I'm going make a couple of suggestions so take it or leave it! :)
When your feet are kicked back under and you're on your toes, try driving your heels down to the ground to create that leg drive. I can't tell how tucked your elbows were but I remember you mentioning that you were working on that. In my videos, I notice that I'm flaring my elbows big time on my heavier singles which is exactly what I don't want to do. The idea is try to keep the weight loaded up on your triceps. I've been noticing that some people keep their feet flat and a little wider and still get good leg drive off their heels.
Another thing I've been noticing in some of the people I've been following, these dudes are really big benchers chasing 500 raw, is when they're doing they're warmups, they pop up the bar. Hmm, that doesn't sound right. It's like unrack, slow and controlled down to touch the chest and BAM!, very fast back up.
I really suck at explaining this. I'll try to start another thread and posting up some videos of what I'm talking about. I'd really love to see hitting over 315 to who knows what.

Crappy day in the gym. My hip arthritis has flared up, making the deads a real chore. Did what I could.
teh d34dZ
Chalk Only
135 x 6
135 x 6
225 x 4
225 x 3
275 x 3
275 x 3
315 x 3
315 x 3
365 x 1
365 x 1
405 x 1
425 x 1
455 x 1
475 x 1
495 x 1
That's all I could stand.... :(
Life Fitness Prone Leg Curl
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
^^^ whole stack
Life Fitness Horizontal Calf Press
370 x 8
370 x 8
370 x 8
370 x 8
370 x 8
^^^ whole stack
That's it.
Trained all 5 days this week, so no lifting this week; back & chest on Monday @ 5am.
Have a good weekend, kids.
=FLEX=

Sick of my little namby pamby "fitness" club so I joined a GYM today:
(http://www.ironsanctuary.com/jspics/IMG_0322a.jpg)
It's further away (13 min drive there; 14 minutes back) but it's got a totally hardcore atmosphere, lots of huge bodybuilders and dumbbells to 150lbs.
$160/year
Deadlifters welcome.
:)
:D

Back & Chest
Good start to the week and my first workout in my new gym.
I think I am gonna like it there. :)
The distance adds about 5 minutes drive time each way, which isn't too bad at all. Got there in 9 minutes and the drive home was about 12.
Hammer Strength IsoLateral High Row
(plate weight only)
45 per side x 15
90 per side x 12
125 per side x 8
125 per side x 8
125 per side x 8
Incline Barbell Press
135 x 12
165 x 10
185 x 8
205 x 6
225 x 3
225 x 3
225 x 3
235 x 1
245 x 1
225 x 3
205 x 6
185 x 10
Life Fitness Seated Chest Press
180 x 12
210 x 8
240 x 6
240 x 6
240 x 6
240 x 6
240 x 6
Seated Cable Rows
210 x 8
210 x 8
210 x 8
210 x 8
210 x 8
LifeFitness Pec Flye
195 x 8
195 x 8
195 x 8
That's it.
Squats tomorrow...
=FLEX=

Squaterday
Bit of a slow start today, but I did get my 455 without a belt, and got a single at 475 with the belt. It went up slow enough that I didn't move up to 5 plates.
Decide to back off and see how many reps I could crank out at 405. Right hip was squawking and I only squeezed out 2. WTF?
Not sure if I wasn't quite set up right or what.
Overall a decent squat session, but ran out of time so that's all I did.
ATG PowerPause Squats
Raw
135 x 6
135 x 6
185 x 6
225 x 3
225 x 3
275 x 3
315 x 3
315 x 3
345 x 2
345 x 3
365 x 3
385 x 1
385 x 2
405 x 1
425 x 1
Knee Wraps Only  No Belt
445 x 1
455 x 1
^^^ Most weight I've done unbelted in over 20 years. :D
Belt & Knee Wraps
475 x 1
405 x 2
That's it; ran short on time so I'll do hams/calves on Friday with Deadlifts.
Delts & Arms tomorrow
=FLEX=

Delts & Arms
Nothing spectacular to report today.
Tried some seated barbell presses for the first time in over 3 months; thought they would have gone better...
Rear Delts  Reverse Cable Flyes
4 sets of 10 @ pin position #3 (no weight listed)
Seated Barbell Press
Bar x 12
Bar x 12
95 x 6
95 x 6
115 x 6
115 x 6
135 x 5
135 x 5
145 x 3
155 x 3
165 x 1
165 x 1
165 x 1
135 x 5
meh.....
LifeFitness Shoulder Press
90 x 8
100 x 8
110 x 8
120 x 8
Hammer Strength Plate Loaded Dips
(plate weight only)
90 x 12
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 10
Barbell Curls
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
Standing Calf Machine Shrugs
150kg x 10
150kg x 10
150kg x 10
150kg x 10
150kg x 10
150kg x 10
That's it; Back & Chest tomorrow.
Going to try to break 300 (again) on flat bench....
=FLEX=

How's the atmosphere? How do you like the reverse pec dec, that's new for you right?

How's the atmosphere? How do you like the reverse pec dec, that's new for you right?
Lotta jacked dudes there, man.
I feel like a fat fuck.
It's good for me though.
Haven't seen anyone DL yet or do heavy squats though...

How's the atmosphere? How do you like the reverse pec dec, that's new for you right?
Lotta jacked dudes there, man.
I feel like a fat fuck.
It's good for me though.
Haven't seen anyone DL yet or do heavy squats though...
because you should not do those at 5 am :P

How's the atmosphere? How do you like the reverse pec dec, that's new for you right?
Lotta jacked dudes there, man.
I feel like a fat fuck.
It's good for me though.
Haven't seen anyone DL yet or do heavy squats though...
Atmosphere.......................means a lot man.

Back & Chest
For the fourth week in a row I got 295 on bench press no problem but couldn't lock out 305.
Changed up the progression sets (less work) but it didn't seem to help.
That said, the 305 was so close; I may have even been the victim of some slightly overzealous spotting. Hard to say. But he barely touched the bar and I feel like if he hadn't I would have eked it out.
Going to switch things up next week and do flat bench on Monday after 2 days of rest and see how it goes.
Pulldowns
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
Barbell Bench Press
135 x 15
185 x 12
225 x 8
255 x 5
275 x 2
275 x 2
285 x 1
295 x 1
305 x 0.9999999998789 (*so close*)
Hammer Strength Incline Bench Press
(plate weight only)
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 8
90 per side x 8
90 per side x 8
Seated High Cable Row
180 x 10
210 x 10
240 x 8
240 x 8
240 x 8
^ loving this exercise
LifeFitness Pec Flye
195 x 8
195 x 8
195 x 8
That's it.
Deadlifts tomorrow, and maybe some hack slides for the first time in 2.5 years. :D
=FLEX=

Tenacity in here.

Power Friday
Good session today. No new ground, but solid work overall
My last gym didn't have a hack slide machine and this one does, so you know I had to play around on it. Volume wasn't great, but I got a triple at 500lbs.
teh d34dZ
Chalk Only
135 x 8
225 x 5
275 x 5
315 x 3
365 x 3
365 x 3
405 x 3
435 x 3
455 x 3
475 x 1
495 x 1
525 x 1
Belt & Chalk Only
545 x 1
495 x 2
Hack Slide
180 x 6
270 x 3
270 x 3
360 x 3
410 x 3
450 x 3
500 x 3
All reps on all sets fully bottomed out with a pause at the bottom.
Standing Calf Raise
175kg x 10
175kg x 10
175kg x 10
175kg x 10
175kg x 10
That's it. Trained all 5 days this week, so no lifting this weekend.
Chest & Back Monday morning @ 5am.
Happy Friday :D
=FLEX=

Back & Chest
Finally got back to a 305 bench press today.
Set up in the power rack with the safeties just a smidge below chest level in case I got into trouble I could do the roll of shame. LMAO.
Actually got off to a rough start as it was a bit awkward, but I threw up 305 for a single and kept my ass on the bench. It went up slow but it wasn't sloppy. Nice and clean.
Very happy.
Lot of time on the bench so not a lot of other work, but I'm OK with that.
Good start to the week. :D
Barbell Bench Press
135 x 15
185 x 12
225 x 6
225 x 6
255 x 3
255 x 3
275 x 1
295 x 1
300 x 1
305 x 1 :)
245 x 5
245 x 5
245 x 5
Hammer Strength Incline Bench Press
(plate weight only)
90 per side x 8
90 per side x 8
90 per side x 8
90 per side x 8
90 per side x 8
Pulldowns
195 x 6
195 x 6
195 x 6
195 x 6
195 x 6
LifeFitness Pec Flye
195 x 8
195 x 8
195 x 8
That's it.
Squats tomorrow.
=FLEX=

Nice job on the 305. I knew it was just a matter of time. Onward and upward now.

the roll of shame.
That's the roll of pride, means you tried to lift something heavy

Squaterday
Pretty much a carbon copy of last week. Got 455 again without a belt.
Over 90 minutes in the squat rack so no time for anything else.
ATG PowerPause Squats
Raw
135 x 8
185 x 6
225 x 3
225 x 6
275 x 3
275 x 5
315 x 3
315 x 5
345 x 3
365 x 3
385 x 2
405 x 1
425 x 1
Knee Wraps Only  No Belt
455 x 1
Belt & Knee Wraps
475 x 1
405 x 3
That's it; ran short on time so I'll try do hams/calves on Friday with Deadlifts.
Delts & Arms tomorrow
=FLEX=

Nice job on the 305. I knew it was just a matter of time. Onward and upward now.
That is the plan. :)
Thanks man.
the roll of shame.
That's the roll of pride, means you tried to lift something heavy
Perspective/10

Delts & Arms
Good session today. Happy to get a 180lb BTN press. Just 5 lbs shy of a new PR.
Rear Delts  Reverse Cable Flyes
3 sets of 10 @ pin position #3 (no weight listed)
Seated Barbell Press  Behind Head
Bar x 12
Bar x 12
95 x 10
115 x 8
135 x 6
155 x 3
155 x 3
155 x 3
165 x 1
170 x 1
175 x 1
180 x 1
135 x 8
135 x 8
135 x 8
^^^ Happy with those last 3 sets. :)
Hammer Strength Plate Loaded Dips
(plate weight only)
180 x 6
Wasn't feeling these today so I bailed and did some pressdowns instead.
Tricep Pressdowns
150 x 8
160 x 8
170 x 8
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
Bicep Curls  Machine
60 x 6  too heavy
50 x 8
50 x 8
50 x 8
50 x 8
Standing Calf Machine Shrugs
175 kg x 10
175 kg x 10
175 kg x 10
175 kg x 10
That's it; Back & Chest tomorrow.
=FLEX=

Back & Chest
Good session today. Did flat bench again but didn't max out. Did some extreme pause reps. Felt good.
Pulldowns
150 x 10
195 x 6
195 x 6
195 x 6
195 x 6
195 x 6
Barbell Bench Press
135 x 10
185 x 10
225 x 10
Extreme Pause:
255 x 3
255 x 3
275 x 1
275 x 1
275 x 1
Touch and Go:
225 x 8
225 x 8
225 x 8
Incline Dumbbell Press
75+ x 6
75+ x 6
75+ x 6
75+ x 6
75+ x 6
(dumbbell weight is plate weight only  doesn't include bar/hardware)
Seated Cable Row
225 x 8
225 x 8
225 x 8
225 x 8
225 x 8
LifeFitness Pec Flye
195 x 8
195 x 8
195 x 8
That's it.
Deadlifts tomorrow, and maybe some hack slides again...time permitting
=FLEX=

Back & Chest
Barbell Bench Press
225 x 8
225 x 8
225 x 8
this is more impressive than 305 x 1 IMO

this is more impressive than 305 x 1 IMO
felt good dammit ;D

this is more impressive than 305 x 1 IMO
felt good dammit ;D
why the extreme pause? Training for a PL meet? Some make you pause, some don't

why the extreme pause? Training for a PL meet? Some make you pause, some don't
Just something I like to do on exercises that lend themselves to it.
:)

I was tired, my lower back was sore, my bra strap was too tight, I had to pee and the sun was in my eyes. :o
Did what I could. :)
teh d34dZ
Chalk Only
135 x 6
225 x 6
275 x 3
315 x 3
365 x 3
405 x 3
435 x 1
435 x 1
455 x 1
475 x 1
495 x 1
515 x 1
Life Fitness Prone Leg Curl
170 x 6
170 x 6
170 x 6
170 x 6
170 x 6
170 x 6
Standing Calf Raise
175 kg x 8
175 kg x 8
175 kg x 8
175 kg x 8
175 kg x 8
That's it.
Trained all 5 days this week, so no lifting this weekend; back & chest on Monday @ 5am.
Have a good weekend, kids.
=FLEX=

Whatever. GJDM.

Back & Chest
Good start to the week. Nothing spectacular to report.
Pulldowns
150 x 12
195 x 6
195 x 6
195 x 6
Barbell Bench Press
135 x 15
185 x 12
225 x 8
225 x 8
255 x 4
275 x 1
275 x 1
275 x 1
245 x 5
245 x 4
245 x 3
225 x 6
Incline Dumbbell Press
80+ x 6
80+ x 6
80+ x 6
80+ x 6
80+ x 6
80+ x 6
(dumbbell weight is plate weight only  doesn't include bar/hardware)
Hammer Strength Row
135 per side x 8
170 per side x 6
170 per side x 6
170 per side x 6
170 per side x 6
170 per side x 6
170 per side x 6
LifeFitness Pec Flye
195 x 8
195 x 8
195 x 8
That's it.
Squats tomorrow.
=FLEX=

Squaterday
Awesome day in the squat rack. Everything felt good, so I made the best of it. Got a new unbelted PR of 475, and cranked out a solid ATG paused single at 495.
There is no question in my mind I have a 515 squat in me right now, maybe even 525. I just need to nut up and do it.
ATG Powerpause Squats
Raw
135 x 6
185 x 6
225 x 6
275 x 6
315 x 3
315 x 5
345 x 3
365 x 3
385 x 2
405 x 2
425 x 1
Wraps Only
455 x 1
475 x 1 (PR  vid to follow)
Belt & Wraps
495 x 1
425 x 3
Life Fitness Prone Leg Curl
170 x 6
170 x 6
170 x 6
170 x 6
Standing Calf Raise
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
And wayyyyy out of time.
I'll post the vid of the 475 squat later.
Delts & Arms tomorrow.
=FLEX=

Squat 475 x 1 (http://www.youtube.com/watch?v=Huh97CJ7cHk#ws)

Delts & Arms
Barbell presses were rough today. Had some forearm/elbow pain in my right arm.
Rear Delts  Reverse Cable Flyes
3 sets of 12 @ pin position #3 (no weight listed)
Seated Barbell Press  Behind Head
95 x 10
115 x 6
115 x 10
135 x 6
135 x 6
155 x 1
155 x 1
155 x 3
165 x 1
135 x 6
135 x 6
135 x 6
Seated Dumbbell Press
60 x 6
60 x 6
60 x 6
70 x 5
70 x 5
70 x 5
Tricep Pressdowns
150 x 10
180 x 8
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
Cable Curls
50 x 10
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
That's it; No time for traps.
Back & Chest tomorrow.
=FLEX=

Back & Chest
Good session this morning. Best bench day in a long while. No new ground; just building the foundation for a 3 plate bench in a few weeks.
Elbow/forearm was still squawking, but it didn't hold me back.
Got to the gym a bit late and took my time on the bench so only one back exercise today. Deadlifts tomorrow so I am OK with that.
Hammer Strength IsoLateral High Row
45 per side x 15
90 per side x 12
135 per side x 6
135 per side x 6
135 per side x 6
135 per side x 6
135 per side x 6
Barbell Bench Press
135 x 15
185 x 12
225 x 10
255 x 5
275 x 2
295 x 1
275 x 2
275 x 2
245 x 5
245 x 5
245 x 5
225 x 8
Incline Dumbbell Press
80+ x 6
80+ x 6
80+ x 6
80+ x 6
80+ x 6
80+ x 6
(dumbbell weight is plate weight only  doesn't include bar/hardware)
LifeFitness Pec Flye
195 x 8
195 x 8
195 x 8
That's it.
Deadlifts tomorrow.
=FLEX=

Had a very productive deadlift session today, and got back to some semirespectable pulls after a dismal session last week.
Squeaked out a single at 545 and pulled my heaviest triple at 500; yes I actually walked over to the weight tree and threw 5 lbs on to get a bogus PR. Sue me. :P
Got tot he gym late so all I had time for was some calf raises and GTFO.
teh d34dZ
Chalk Only
135 x 6
225 x 6
275 x 6
315 x 6
365 x 3
405 x 3
405 x 5
435 x 3
455 x 1
475 x 1
495 x 1
515 x 1
Belt & Chalk Only
545 x 1
500 x 3 :)
Standing Calf Raise
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
That's it.
Trained all 5 days this week, so no lifting this weekend; back & chest on Monday @ 5am.
Have a good weekend, kids.
=FLEX=

500x3 ain't no joke man.

500x3 ain't no joke man.
This! very impressive....makes my 315 look like a damn warm up!

500 x 3
'mirin

pfft 500, I can pick that up with my morning erection now.

Thanks guys. 8)

Back & Chest
Solid start to the week. No new ground on bench, but I did move some decent weight (for me) around.
Forced myself to move up to the 90's on incline and although they got off to a rough start I was happy with them.
Pulldowns
150 x 10
180 x 8
195 x 6
195 x 6
195 x 6
Barbell Bench Press
135 x 15
185 x 12
225 x 6
225 x 8
245 x 5
245 x 6
255 x 4
265 x 4
275 x 2
275 x 2
275 x 2
245 x 5
245 x 5
225 x 7
Incline Dumbbell Press
90+ x 3 wut?
90+ x 5
90+ x 5
90+ x 5
90+ x 5
90+ x 6
(dumbbell weight is plate weight only  doesn't include bar/hardware)
Atlantis High Cable Row
180 x 10
240 x 8
255 x 6
255 x 6
255 x 6
LifeFitness Pec Flye
180 x 6
180 x 8
180 x 10
That's it.
Squats tomorrow.
=FLEX=

Squaterday
Tired as hell and almost bailed on this session, but I can't train tomorrow or Thursday so I forced myself to go.
Turned out not too bad.
ATG Powerpause Squats
Raw
135 x 6
185 x 6
225 x 6
275 x 3
275 x 3
315 x 3
345 x 3
365 x 3
385 x 2
405 x 2
425 x 1
Wraps Only
455 x 1
455 x 1
455 x 1
405 x 5 < unbelted PR @ 4 plates
That's it. Next training session Friday morning. Not even sure what it'll be...
=FLEX=

Good job getting it don today FLEX!

Back & Chest
Incline Dumbbell Press
90+ x 3 wut?
90+ x 5
90+ x 5
90+ x 5
90+ x 5
90+ x 6
(dumbbell weight is plate weight only  doesn't include bar/hardware)
[
What does "doesn't include hardware mean"? are these adjustable DB's?

Good job getting it don today FLEX!
Thanks man.
What does "doesn't include hardware mean"? are these adjustable DB's?
Most dumbbells weigh what they weigh. 80lb DB weighs 80 lbs. Our 80lb dumbbells have four 10 lb plates on each end. There is obviously a bar plus a plate on each end o hold hem all on, so the dumbbell weighs more than 80 lbs; probably closer to 85, or more.

Good job getting it don today FLEX!
Thanks man.
What does "doesn't include hardware mean"? are these adjustable DB's?
Most dumbbells weigh what they weigh. 80lb DB weighs 80 lbs. Our 80lb dumbbells have four 10 lb plates on each end. There is obviously a bar plus a plate on each end o hold hem all on, so the dumbbell weighs more than 80 lbs; probably closer to 85, or more.
Gotcha....I had the confused.....out dumbells have no plates ect just the handle....me understand now ;)

Stuff...
Missed the last 2 days due to business travel, so I did a mishmash of stuff today.
Went very well.
Made some meagre progress on pulldowns, solid bench session, and pulled a rabbit out of my gym bag by getting a longsoughtafter PR on shoulder press of 185 lbs.
Mind = Blown.
Finished up with some gurly arm work.
Nice end to the week.
Pulldowns
150 x 12
195 x 8
210 x 6
210 x 6
210 x 6
Barbell Bench Press
135 x 15
185 x 12
225 x 10
245 x 6
265 x 3
265 x 3
265 x 3
275 x 2
275 x 2
275 x 2
245 x 6
245 x 6
245 x 6
^^^ super happy with all of the above.
Seated Barbell Press  Behind Head
95 x 10
115 x 8
135 x 6
155 x 5
165 x 3
175 x 2
180 x 1
185 x 1 PR (vid below)
185 x 1 (did it again just to make sure I wasn't dreaming. lol!)
155 x 5
155 x 5
135 x 6
Pressdowns
160 x 8
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
Cable Curls
60 x 8
60 x 8
60 x 8
That's it. Happy Friday. :)
Long weekend here in Canadia as Monday is a holiday.
Not sure when my next session will be; got the kiddies this weekend.
=FLEX=

Shoulder Press  185 x 1 (http://www.youtube.com/watch?v=vMhzhMR_ANw#ws)

Back & Chest
Quick & Dirty Holiday workout.
Gym was packed. Not used to that; I'm so spoiled from training at 5:00am when I never have to wait for anything. It was annoying. LOL.
Bench was good, although I did run out of gas at the end. Happy with two triples @ 275; no spotter. :)
Barbell Bench Press
135 x 15
185 x 12
225 x 10
245 x 6
255 x 5
265 x 4
275 x 3
275 x 3
285 x 1
245 x 3
225 x 5
Hammer Strength IsoLateral Incline Press
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
Atlantis High Cable Row
225 x 8
240 x 8
255 x 6
255 x 6
255 x 6
255 x 6
255 x 6
LifeFitness Pec Flye
195 x 8
195 x 6
195 x 6
195 x 6
That's it.
Squats tomorrow.
=FLEX=

Squaterday
Oh. Lawd.
Back to 5am training after a glorious 3 day weekend. Sooooooo tired. Hit snooze twice.
ATG Powerpause Squats
Raw
135 x 6
185 x 6
225 x 3
225 x 6
275 x 3
275 x 3
315 x 1
315 x 3
345 x 1
345 x 3
365 x 1
365 x 3
385 x 2
405 x 1
405 x 1
Wraps Only
425 x 1
Prone Leg Curls
170 x 6
170 x 6
170 x 6
170 x 6
170 x 6
Standing Calf Raise
187.5 kg x 8
187.5 kg x 8
187.5 kg x 8
187.5 kg x 8
That's it. Delts & Arms tomorrow.
=FLEX=

saw how late you were up. Thought "I betcha Flex skips today" :o
Thanks for proving me wrong. 8)

saw how late you were up. Thought "I betcha Flex skips today" :o
Thanks for proving me wrong. 8)
lulz.....
Was a close one today for sure... ;D

Delts & Arms
Solid session today. Happy with my work on the barbell presses. Right forearm squawking a bit on the heavy singles; otherwise no issues. Moved quickly after those and got lots done.
Rear Delts  Reverse Cable Flyes
3 sets of 12 @ pin position #3 (no weight listed)
Seated Barbell Press  Behind Head
95 x 12
115 x 10
135 x 8
155 x 6
165 x 3
175 x 2
175 x 3
185 x 1
185 x 1
185 x 1
155 x 5
155 x 5
135 x 6
Hammer Strength IsoLateral Shoulder Press
45 per side x 8
70 per side x 8
70 per side x 8
70 per side x 8
70 per side x 8
70 per side x 8
Cybex Tricep Pressdowns
5 sets of 8 @ pin position #10 (no weight listed)
Cable Curls
60 x 10
60 x 10
60 x 10
60 x 10
Standing Calf Machine Shrugs
175 kg x 10
175 kg x 10
175 kg x 10
175 kg x 10
That's it. :)
Back & Chest tomorrow.
=FLEX=

Back & Chest
Good session today. Nothing spectacular to report. Lifted some stuff. Ran out of gas quick on bench press though.
Pulldowns
150 x 10
195 x 6
195 x 6
210 x 6
210 x 6
210 x 6
Barbell Bench Press
135 x 15
185 x 12
225 x 10
245 x 6
255 x 5
265 x 4
275 x 3
285 x 1
245 x 4
245 x 3
225 x 4
Incline Dumbbell Press
90+ x 5
90+ x 5
90+ x 5
90+ x 5
90+ x 5
(dumbbell weight is plate weight only  doesn't include bar/hardware)
Atlantis High Cable Row
255 x 8
270 x 6
270 x 6
270 x 6
270 x 6
270 x 6
LifeFitness Pec Flye
No time for these today....
That's it.
Might do Squats again tomorrow to test out my new shoes; otherwise deadlifts.
=FLEX=

Didn't do deads last week so nothing spectacular today; just getting reacquainted with the lift.
teh d34dZ
Chalk Only
135 x 8
225 x 6
275 x 6
315 x 3
315 x 5
365 x 3
365 x 5
405 x 3
405 x 3
435 x 1
435 x 3
455 x 1
455 x 2
475 x 1
475 x 1
505 x 1
Belt & Chalk Only
525 x 1
No backoff sets today; heart was pounding. Done.
Prone Leg Curls
170 x 6
170 x 6
170 x 6
170 x 6
170 x 6
Standing Calf Raise
187.5 kg x 8
187.5 kg x 8
187.5 kg x 8
187.5 kg x 8
That's it.
Trained all 5 days this week, so no lifting this weekend; back & chest on Monday @ 5am.
Have a good weekend, kids.
=FLEX=

Back & Chest
OK start to the week. Some meagre improvement on the pulldowns. No change on bench.
Moving slow so no time for any rows today.
Pulldowns
165 x 10
195 x 6
210 x 6
225 x 5
225 x 5
225 x 5
Barbell Bench Press
135 x 15
185 x 12
225 x 10
245 x 6
255 x 5
265 x 3
265 x 3
275 x 3
275 x 2
275 x 2
275 x 2
245 x 5
225 x 6
Hammer Strength IsoLateral Incline Press
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
Atlantis High Cable Row
None
LifeFitness Pec Flye
180 x 8
180 x 8
180 x 8
180 x 8
That's it.
Squats tomorrow. First squat session with my DoWins; looking forward to it. :D
=FLEX=

Solid work with the 275lbs!

Solid work with the 275lbs!
Thanks ds; will be happy when I am repping it for 5+ though....

Squaterday
First squat day with my new Rogue DoWin powerlifting shoes. Went very well.
Not exactly nightandday, since I had decent shoes already, but there was a noticeable difference. Very happy with my purchase. :)
No new ground, but a solid session.
Struggled a bit on the leg curls, which was weird, but I'm not too worried about it.
ATG Powerpause Squats
Raw
135 x 6
185 x 6
225 x 6
275 x 3
275 x 5
315 x 3
315 x 5
345 x 3
365 x 3
385 x 2
405 x 1
425 x 1
Wraps Only
455 x 1
455 x 1
405 x 5
Prone Leg Curls
170 x 5
170 x 6
170 x 5
170 x 5
170 x 5
Standing Calf Raise
187.5 kg x 10
187.5 kg x 10
187.5 kg x 8
187.5 kg x 8
187.5 kg x 10
187.5 kg x 10
That's it. Delts & Arms tomorrow.
=FLEX=

Delts & Arms
Mixed bag today. A bit of joint pain (elbows, wrists) so after two solid weeks on shoulder press I lost some ground today.
Disappointing.
Everything else was OK.
Rear Delts  Reverse Cable Flyes
3 sets of 12 @ pin position #3 (no weight listed)
Seated Barbell Press  Behind Head
95 x 12
115 x 10
135 x 8
155 x 1
155 x 2
155 x 3
155 x 3
165 x 2
165 x 1
165 x 2
175 x 1
135 x 6
135 x 6
135 x 6
LifeFitness Shoulder Press
110 x 10
120 x 8
130 x 8
140 x 8
150 x 6
Cybex Tricep Pressdowns
5 sets of 6 @ pin position #10 (no weight listed)
Cable Curls
60 x 10
60 x 10
60 x 10
60 x 10
Standing Calf Machine Shrugs
175 kg x 8
175 kg x 10
175 kg x 12
175 kg x 15
That's it. :)
Back & Chest tomorrow.
=FLEX=

Back & Chest
Took some Aleve last night; wrists and elbows feeling much better, although you wouldn't know it looking at my bench press results.
Good session overall, and a decent end to the week. I missed one session, but can't make it up due to a jampacked weekend.
Atlantis High Cable Row
180 x 12
225 x 8
255 x 6
255 x 6
255 x 6
255 x 6
255 x 6
Barbell Bench Press
135 x 15
185 x 12
225 x 6
235 x 6
245 x 3
255 x 3
265 x 3
275 x 1
275 x 2
275 x 1
245 x 4
225 x 6
Incline Dumbbell Press
90+ x 5
90+ x 5
90+ x 5
90+ x 5
90+ x 5
(dumbbell weight is plate weight only  doesn't include bar/hardware)
Wide Grip Pulldowns  Behind Neck
120 x 12
135 x 10
150 x 8
150 x 8
150 x 8
LifeFitness Pec Flye
No time for these today....
That's it.
Happy Friday. :D
=FLEX=

Back & Chest
Solid start to the week. Added a rep here and a rep there. No joint or shoulder pain.
Feeling thick, tight, solid. :D
Pulldowns
165 x 10
195 x 6
210 x 6
225 x 6
225 x 6
225 x 6
Barbell Bench Press
135 x 15
185 x 12
225 x 10
245 x 6
255 x 5
265 x 3
265 x 4
275 x 2
275 x 2
275 x 2
285 x 1
245 x 3
225 x 6
Incline Dumbbell Press
90+ x 6
90+ x 6
90+ x 6
90+ x 6
90+ x 6
(dumbbell weight is plate weight only  doesn't include bar/hardware)
LifeFitness Pec Flye
180 x 8
180 x 8
180 x 8
180 x 8
Spent too much time on bench so no rows today.
Squats tomorrow.
Happy Monday :)
=FLEX=

Squaterday
New lifting shoes, new squat PR of 515 today. Super fucking happy.
I don't have much else to say.... :D
ATG Powerpause Squats
Raw
135 x 6
185 x 6
225 x 6
275 x 3
275 x 3
315 x 3
315 x 3
345 x 3
365 x 3
385 x 2
405 x 2
425 x 1
Knee Wraps Only
455 x 1
475 x 1
Belt & Knee Wraps
495 x 1
515 x 1 PR :) (vid uploading)
425 x 3
Prone Leg Curls
nope
Standing Calf Raise
de nada
That's it. 90 minutes of squats and GTFO.
Delts & Arms tomorrow.
=FLEX=

And the vid:
Squat  515 x 1 (http://www.youtube.com/watch?v=fnrbhCnYLZM#ws)

515 very nice. That's a lot of weight.

515 very nice. That's a lot of weight.
Thank you sir. Knees are killing me today.....

Beast Mode jim, NJ!

Delts & Arms
Barbell presses were rough again this week...
Everything else was OK.
Rear Delts  Reverse Cable Flyes
3 sets of 12 @ pin position #3 (no weight listed)
Seated Barbell Press  Behind Head
95 x 10
115 x 10
135 x 6
135 x 8
155 x 3
155 x 3
155 x 5
165 x 1
165 x 3
175 x 1
175 x 1
135 x 6
135 x 6
Hammer Strength IsoLateral Shoulder Press
(plate weight only)
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
Pressdowns
180 x 8
180 x 8
180 x 8
180 x 8
180 x 8
Cable Curls
60 x 10
60 x 10
60 x 10
Standing Calf Machine Shrugs
none
That's it.
Back & Chest tomorrow.
=FLEX=

when will it be mine turn to press 175 overhead and call it a rough day?

Back & Chest
OK session today. Nothing spectacular to report. I picked things up and I put them down.
Atlantis High Cable Row
180 x 10
225 x 8
255 x 6
255 x 6
255 x 6
255 x 6
255 x 6
Barbell Bench Press
135 x 15
185 x 12
225 x 8
245 x 6
255 x 4
265 x 3
275 x 2
275 x 2
275 x 2
285 x 1
245 x 3
225 x 5
Incline Dumbbell Press
90+ x 5
90+ x 5
90+ x 5
90+ x 5
90+ x 5
(dumbbell weight is plate weight only  doesn't include bar/hardware)
Wide Grip Pulldowns  Behind Head
120 x 10
150 x 8
150 x 8
150 x 8
150 x 8
150 x 8
LifeFitness Pec Flye
No time for these today....
That's it.
No training tomorrow as my Dad is in town (he lives in NC) on business so we're going out tonight. No chance I will be getting up at 4am to lift in the morning.
=FLEX=

Back & Chest
Mixed bag today. Strong on the back work with some meagre progress, but bench press was rough; lost some ground there.
Pulldowns
165 x 10
195 x 6
210 x 6
225 x 6
225 x 6
225 x 6
Barbell Bench Press
135 x 15
185 x 12
225 x 6
225 x 8
245 x 4
245 x 4
255 x 3
255 x 3
265 x 2
265 x 2
275 x 1
275 x 1
275 x 1
245 x 4
225 x 6
Incline Barbell Press
135 x 10
185 x 4
185 x 3
185 x 3
OK, those weren't fun; bailed....
Atlantis High Cable Row
240 x 10
270 x 8
285 x 6
285 x 6
285 x 6
285 x 6
285 x 6
LifeFitness Pec Flye
180 x 10
180 x 8
180 x 8
180 x 8
That's it. Squats tomorrow.
=FLEX=

You ever try doing chest/back/chest/back?
It's what ID recomends and I like it, incline right after flat? No thanks

You ever try doing chest/back/chest/back?
It's what ID recomends and I like it, incline right after flat? No thanks
Sometimes do.

Squaterday
No epic squatting today, but not a bad session either. Left knee still wrecked from last week's squat session, but amazingly it didn't seem to hold me back much. No belted squats today; just wraps to 475. Was almost out of time but managed a few sets of curls and calves.
ATG Powerpause Squats
Raw
135 x 6
185 x 6
225 x 6
275 x 3
275 x 3
315 x 3
315 x 3
345 x 3
365 x 3
385 x 2
405 x 2
425 x 1
Wraps Only
455 x 1
475 x 1
405 x 5
Prone Leg Curls
170 x 6
170 x 6
170 x 6
170 x 6
Standing Calf Raise
187.5 kg x 8
187.5 kg x 8
187.5 kg x 8
187.5 kg x 8
That's it. Delts & Arms tomorrow.
=FLEX=

Delts & Arms
Barbell presses continue to kick my ass, but a smidge better than last week...
Everything else was good.
Despite no A/C and the gym being hot as hell, I got lots done today.
Rear Delts  Reverse Cable Flyes
2 sets of 12 @ pin position #3
2 sets of 10 @ pin position #4
^^^ heavy as f'k
Seated Barbell Press  Behind Head
95 x 10
115 x 10
135 x 6
135 x 8
145 x 6
155 x 4
155 x 4
165 x 2
165 x 2
175 x 1
150 x 5
135 x 8
LifeFitness Shoulder Press
140 x 6
140 x 6
150 x 6
150 x 6
150 x 6
150 x 6
Pressdowns
180 x 8
180 x 8
180 x 8
180 x 8
180 x 8
Cable Curls
60 x 10
70 x 8
70 x 8
70 x 8
70 x 8
70 x 8
Standing Calf Machine Shrugs
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
That's it.
Back & Chest tomorrow.
=FLEX=

Back & Chest
Good session today.
Started off with some machine rows. First time using this piece of equipment but I got within a few plates of the stack for 3 sets of 8.
No new ground on bench, but working sets were not bad. Bumped the weight up on incline dumbells, and kicked ass on the pulldowns to finish the session.
Got to the gym late and was tired as hell; amazed at what I pulled off.
Asked a dude I've talked to a couple times to spot me on the 295 set and we talked for a bit; told him I am turning 46 this summer and his jaw just about hit the floor. :D
feelsgoodman.jpg
Life Fitness Seated Row  Wide Grip
135 x 12
195 x 8
210 x 8
225 x 8
225 x 8
225 x 8
Barbell Bench Press
135 x 15
185 x 12
225 x 10
245 x 7
255 x 5
265 x 4
275 x 2
275 x 2
275 x 2
285 x 1
295 x 1
245 x 3
225 x 5
Incline Dumbbell Press
90+ x 3
90+ x 6
100+ x 5
100+ x 5
100+ x 5
100+ x 5
(dumbbell weight is plate weight only  doesn't include bar/hardware)
Wide Grip Pulldowns  Behind Head
165 x 8
165 x 8
165 x 8
165 x 8
165 x 8
LifeFitness Pec Flye
No time for these today....
That's it.
Deadlifts tomorrow; first deadlift session in 3 weeks. Should be intredasting.... :o
=FLEX=

BEAST MODE = "ON"
Been 3 weeks since my last deadlift day so I wasn't sure how today would go.
Ended up with a new max single at 575 (6 plates soon....) and a new max triple at 505.
Holy hell. Mind = Blown
Finished up with a few sets of calves and leg curls then GTFO.
teh d34dZ
Chalk Only
135 x 8
225 x 6
275 x 3
275 x 3
315 x 3
315 x 3
365 x 3
405 x 3
405 x 3
435 x 3
455 x 1
475 x 1
495 x 1
515 x 1
Belt & Chalk Only
545 x 1
575x 1 :D
505x 3 :)
Standing Calf Raise
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
Prone Leg Curls
170 x 6
170 x 6
170 x 6
170 x 6
That's it.
Trained all 5 days this week, so no lifting this weekend; back & chest on Monday @ 5am.
Have a good weekend, kids.
Happy Father's Day to all the Dads out there in journal land.
=FLEX=

Back & Chest
Good start to the week. Nothing spectacular to report, but I moved some weight today.
Felt strong enough to press 295 without a spotter. :)
Pulldowns
165 x 10
210 x 6
210 x 6
225 x 6
225 x 6
225 x 6
Barbell Bench Press
135 x 15
185 x 12
225 x 10
245 x 6
255 x 5
265 x 3
265 x 3
275 x 2
285 x 1
295 x 1
275 x 2
245 x 4
225 x 6
Hammer Strength IsoLateral Incline Press
(plate weight only)
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
Atlantis High Cable Row
285 x 6
285 x 6
285 x 6
285 x 6
285 x 6
LifeFitness Pec Flye
180 x 10
180 x 10
180 x 10
That's it. Squats tomorrow.
=FLEX=

Squaterday
Rough day in the squat rack. Did what I could. Left knee not playing nice. Lower back wasn't liking the heavy stuff either.
ATG Powerpause Squats
Raw
135 x 6
185 x 6
225 x 6
275 x 3
275 x 3
315 x 3
315 x 3
345 x 3
365 x 3
385 x 2
405 x 2
425 x 1
Wraps Only
455 x 1
Prone Leg Curls
none
Standing Calf Raise
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
That's it. Delts & Arms tomorrow.
=FLEX=

Delts & Arms
OK session today. Barbell presses were back to where they should be after a few rough weeks.
Did some different stuff today; smith machine shrugs and dumbbell curls instead of cable curls. No time for tricep work.
Rear Delts  Reverse Cable Flyes
1 set of 12 @ pin position #3
3 sets of 10 @ pin position #4
Seated Barbell Press  Behind Head
95 x 15
115 x 10
135 x 6
155 x 3
155 x 5
165 x 3
175 x 2
185 x 1
155 x 6
155 x 5
155 x 4
135 x 8
LifeFitness Shoulder Press
150 x 8
150 x 8
150 x 8
150 x 8
150 x 8
Pressdowns
none
Dumbbell Curls
Backwards on Preacher Bench
30 x 8
30 x 8
30 x 8
30 x 6
30 x 5
Single Arm Smith Machine Shrugs
Plate weight only
90 x 12
140 x 6  too heavy
110 x 10
110 x 10
110 x 10
110 x 10
90 x 10
That's it.
Back & Chest tomorrow.
=FLEX=

You have some really, really strong presses, Flex.
So much for your banged up shoulder holding you back. You've obviously figured out how to work with it/around it.

Thanks M.

Back & Chest
Really good session today. No new ground, but I just felt good and strong overall. Finally got 6 reps on bench at 255, and did two powerpause singles at 285 and 295.
Threw around the 105s on incline dumbbell press just for fun.
Hammer Strength IsoLateral High Row
Plate Weight only
35 per side x 3 sets of 12 (warmup)
90 per side x 12
125 per side x 8
125 per side x 8
125 per side x 8
125 per side x 8
125 per side x 8
Barbell Bench Press
135 x 15
185 x 12
225 x 10
245 x 7
255 x 6
265 x 4
275 x 2
285 x 1
295 x 1
275 x 2
245 x 4
225 x 6
Incline Dumbbell Press
90+ x 3
90+ x 5
90+ x 6
105+ x 3
105+ x 3
105+ x 3
90+ x 6
(dumbbell weight is plate weight only  doesn't include bar/hardware)
Wide Grip Pulldowns  Behind Head
165 x 8
165 x 8
165 x 8
165 x 8
165 x 8
LifeFitness Pec Flye
No time for these today....
That's it.
Deadlifts tomorrow, and maybe some hack squats. I feel like I haven't been doing enough quad work lately.
=FLEX=

Threw around the 105s on incline dumbbell press just for fun.
I have strong healthy shoulders, and can not touch those on incline, nice work

I have strong healthy shoulders, and can not touch those on incline, nice work
Thanks man.
DBs at my gym go to 150......it is my mission to press them...

Power Friday
Lower back is fried, so I backed off on the deads today.
Played around on the hack slide machine after deads and that's all I had time for.
teh d34dZ
Chalk Only
135 x 8
225 x 6
275 x 3
275 x 3
315 x 3
315 x 3
365 x 3
405 x 3
435 x 1
435 x 1
435 x 2
455 x 1
Belt & Chalk Only
475 x 1
475 x 1
505 x 1
Hack Slide
Plate weight only
90 x 6
180 x 6
270 x 6
360 x 6
450 x 5
450 x 5
450 x 5
All reps on all sets fully bottomed out with a pause at the bottom.
That's it. Trained all 5 days this week, so no lifting this weekend.
Chest & Back Monday morning @ 5am.
Happy Friday :D
=FLEX=

Back & Chest
Good start to the week. Back work was exceptional. Added 15 lbs to my pulldowns and rocked the stack for straight sets of 6 on cable rows.
Chest work was the usual grind; never ceases to amaze me how difficult bench press is for me.
If I never get back to a 3 plate bench it won't be for lack of trying though.
Pulldowns
165 x 10
195 x 6
210 x 6
225 x 6
240 x 3
240 x 5
240 x 5
240 x 5
Barbell Bench Press
135 x 15
185 x 12
225 x 10
245 x 6
255 x 4
265 x 2
265 x 2
275 x 1
285 x 1
285 x 1
285 x 1
275 x 1
245 x 5
225 x 8
Hammer Strength IsoLateral Incline Press
(plate weight only)
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
90 per side x 6
Atlantis High Cable Row
270 x 6
270 x 6
300 x 6
300 x 6
300 x 6
300 x 6
^^^ whole stack :D
LifeFitness Pec Flye
180 x 8
180 x 8
180 x 8
That's it. Squats tomorrow.
=FLEX=

Squaterday
Not a bad day in the squat rack. Knees were squawking, but not as bad as last week. Lower back felt much better.
Maxxed out at 500 for a single (yes; I actually walked to the weight tree to get the 2.5s; we'll call that cardio for the day) and 425 for a triple with no belt.
No time for hams, but I did squeeze in some calf work. Whole stack for 6 sets of 10. :)
ATG Powerpause Squats
Raw
135 x 6
185 x 6
225 x 6
275 x 3
275 x 3
315 x 3
315 x 3
345 x 3
365 x 3
385 x 2
405 x 1
425 x 1
Wraps Only
455 x 1
475 x 1
Wraps & Belt
500 x 1
Wraps Only
425 x 3
Prone Leg Curls
none
Standing Calf Raise
187.5 kg x 10  toes in
187.5 kg x 10  toes out
187.5 kg x 10  toes in
187.5 kg x 10  toes out
187.5 kg x 10  toes in
187.5 kg x 10  toes out
That's it. Delts & Arms tomorrow.
=FLEX=

Delts & Arms
Barbell presses were rough.
Everything else was good.
Rear Delts  Reverse Cable Flyes
1 set of 12 @ pin position #3
3 sets of 10 @ pin position #4
Seated Barbell Press  Behind Head
95 x 10
115 x 6
115 x 6
135 x 6
135 x 6
155 x 2
155 x 3
165 x 2
175 x 1
175 x 1
175 x 1
155 x 3
135 x 6
LifeFitness Shoulder Press
160 x 6
160 x 6
160 x 6
170 x 5
170 x 5
170 x 5
Barbell Curls
65 x 6
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
105 x 5
Pressdowns
180 x 8
180 x 8
180 x 8
180 x 8
180 x 8
Standing Calf Machine Shrugs
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
That's it.
Back & Chest tomorrow.
=FLEX=

Back & Chest
Bench Press sucked moose balls today; surprise surprise.
Everything else was good.
Life Fitness Row
135 x 12
180 x 10
210 x 8
225 x 6
240 x 6
240 x 6
240 x 6
^^^ I plate shy of the whole stack
Barbell Bench Press
135 x 15
185 x 12
225 x 6
225 x 6
245 x 4
245 x 4
255 x 3
255 x 3
265 x 3
275 x 1
275 x 1
275 x 1
245 x 4
225 x 6
Incline Dumbbell Press
90+ x 5
90+ x 5
90+ x 5
90+ x 5
90+ x 5
(dumbbell weight is plate weight only  doesn't include bar/hardware)
Wide Grip Pulldowns  Behind Head
165 x 8
165 x 8
165 x 8
165 x 8
165 x 8
LifeFitness Pec Flye
No time for these today....
That's it.
Deadlifts tomorrow, and maybe some hack squats.
I'm not working tomorrow so could be a late morning or early afternoon session.
=FLEX=

Power Friday
Deads didn't go as well as I would have liked, but I guess they weren't that bad either.
Threw in some hack squats again. Will try to keep these in the routine going forward, time permitting.
teh d34dZ
Chalk Only
135 x 8
225 x 6
275 x 3
315 x 3
365 x 3
405 x 3
435 x 3
455 x 1
475 x 1
495 x 1
515 x 0  lower back squawked so I dropped it.
Belt & Chalk Only
515 x 1
545 x 1
495 x 3
Hack Slide
Plate weight only
90 x 6
180 x 6
270 x 6
360 x 6
450 x 5
450 x 5
450 x 5
And a heavy triple, just for fun:
500 x 3
All reps on all sets fully bottomed out with a pause at the bottom, just like this vid of the 500 triple:
Hack Squat  500 x 3 (http://www.youtube.com/watch?v=48z7Es_l4#ws)
Prone Leg Curls
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5
Standing Calf Raise
187.5 kg x 8
187.5 kg x 8
187.5 kg x 8
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
That's it. Trained all 5 days this week, so no lifting this weekend.
Monday is a holiday and the gym is on shortened hours and I am going in to the office to work anyway.
So next training session will likely be Chest & Back Tuesday morning @ 5am.
Happy Friday. :)
=FLEX=

Belt & Chalk Only
495 x 3
noice

Good job on the hack squats FLEX!
One of these days I'm going to invest in a Leg Press/Hack Squat combo and ditch my gym membership for good.

noice
Thanks. :)
Good job on the hack squats FLEX!
One of these days I'm going to invest in a Leg Press/Hack Squat combo and ditch my gym membership for good.
Thanks man.
That would be a must for any home gym, IMHO.

Back & Chest
Rough start to the week. Tired as hell. Full zombie mode during entire workout.
Had better bench press days, but not too horrible either.
Pulldowns
165 x 10
210 x 6
225 x 6
240 x 5
240 x 5
240 x 5
Barbell Bench Press
135 x 15
185 x 12
225 x 6
225 x 6
245 x 5
255 x 4
265 x 3
275 x 1
250 x 3
250 x 3
250 x 3
225 x 8
Incline Dumbbell Press
90+ x 5
90+ x 5
90+ x 5
90+ x 5
90+ x 5
Atlantis High Cable Row
none
LifeFitness Pec Flye
180 x 8
180 x 8
180 x 8
That's it. Squats tomorrow.
=FLEX=

Squaterday
Not a bad day in the squat rack. Knees were a bit sore but felt OK once warmed up.
Lower back felt thick, tight, solid. Even considered doing 5 plates without a belt but decided discretion was the better part of valour.
No new ground at the top end, but I did get 6 reps with 4 plates on my backoff set, and I am pretty sure that is a rep PR with that weight. Solid work regardless; it almost killed me.
Got to the gym late and spent 90+ minutes in the squat rack, so no time for hams or calf work.
ATG Powerpause Squats
Raw
135 x 6
185 x 6
225 x 6
275 x 3
275 x 3
315 x 3
315 x 3
345 x 3
365 x 1
365 x 3
385 x 3
405 x 2
425 x 1
Wraps Only
455 x 1
475 x 1
Wraps & Belt
495 x 1
Wraps Only
405 x 6
Prone Leg Curls
none
Standing Calf Raise
none
That's it; squats and GTFO. Delts & Arms tomorrow.
=FLEX=

Delts & Arms
Barbell presses were pretty good today, for once. Got a triple at 175 and maxxed out at 185. Reasonably happy.
Everything else was OK.
Rear Delts  Reverse Cable Flyes
2 sets of 12 @ pin position #3
2 sets of 8 @ pin position #4
Seated Barbell Press  Behind Head
95 x 10
115 x 10
135 x 6
155 x 3
155 x 6
165 x 3
175 x 1
175 x 2
175 x 3
185 x 1
155 x 5
135 x 6
Seated Dumbbell Press
60+ x 6
60+ x 6
60+ x 6
60+ x 6
60+ x 6
60+ x 6
Barbell Curls
65 x 6
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
105 x 5
Pressdowns
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
lost a couple reps on these (machine felt like it needed some lubrication) so i did an extra set.
Standing Calf Machine Shrugs
none
That's it.
Back & Chest tomorrow.
=FLEX=

Great work in here, Mr Flexy! :)

Thanks baby. <3
:)

Back & Chest
Good session today. No new ground on the top end of bench, but working sets were acceptable.
Threw a couple different things in today; single arm cable rows to start, and swapped incline dumbbell presses for some machine incline presses.
Gained some ground on the wide grip pulldowns for a strong finish to the session.
Single Arm Cable Row
105 x 6
105 x 6
105 x 6
105 x 6
120 x 6
120 x 6
^^^ not sure if I will do these again at this gym. the pulley on this machine at my last gym was on a pivot, but this one is fixed, so the motion is not as smooth.
Barbell Bench Press
135 x 15
185 x 12
225 x 8
245 x 6
255 x 5
265 x 3
275 x 2
285 x 1
285 x 1
250 x 4
250 x 3
250 x 3
225 x 8
LifeFitness Incline Press
135 x 10
165 x 8
165 x 8
165 x 8
165 x 8
165 x 8
Wide Grip Pulldowns  Behind Head
165 x 10
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
LifeFitness Pec Flye
Spent way too long on bench press, so no time for these today....
That's it.
Deadlifts tomorrow, and maybe some hack squats.
Rare Saturday session to make up for the missed session on Monday.
=FLEX=

Oh Boy.....hot as hell today and very humid. I don't function well in this weather. Gym needs a better A/C system.
Deads were not great. Hack slides almost killed me.
But today was Lisa's first day back in the gym and for that reason I had a great workout. :D :)
teh d34dZ
135 x 6
225 x 6
275 x 3
275 x 3
315 x 3
315 x 3
365 x 3
365 x 3
405 x 3
435 x 2
455 x 2
475 x 1
475 x 1
505 x 1
505 x 1
525 x 1
Hack Slide
Plate weight only
90 x 6
180 x 6
270 x 6
360 x 6
450 x 5
450 x 5
450 x 5
All reps on all sets fully bottomed out with a pause at the bottom.
Prone Leg Curls
none
Standing Calf Raise
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
^^^ whole stack
That's it.
Spoiled myself by taking me and Lisa to 5 Guys for a bacon cheeseburger as our postworkout meal.
It's the first one in Ontario and just opened up recently. My stepson said it was the best burger he's had and it's close to the gym so I had to check it out.
Solid 8/10 post workout meal. LMAO :D
Happy Saturday. :)
=FLEX=

Back & Chest
Excellent start to the week. No new ground on bench, but a solid session.
Hot as hell again in the gym.
Pulldowns
165 x 10
195 x 8
225 x 6
240 x 6
240 x 6
240 x 6
Barbell Bench Press
135 x 15
185 x 12
225 x 8
245 x 6
255 x 5
265 x 4
275 x 2
285 x 1
295 x 1
250 x 5
250 x 4
250 x 4
225 x 8
Atlantis High Cable Row
285 x 6
285 x 6
285 x 6
285 x 6
285 x 6
285 x 6
LifeFitness Incline Press
180 x 8
180 x 8
180 x 8
180 x 8
180 x 8
LifeFitness Pec Flye
No time for these today....
That's it.
Squats tomorrow. :)
=FLEX=

Squaterday
Pretty much a carbon copy of last week....
ATG Powerpause Squats
Raw
135 x 6
185 x 6
225 x 6
275 x 6
315 x 6
345 x 3
365 x 3
385 x 3
405 x 2
425 x 1
Wraps Only
455 x 1
475 x 1
Wraps & Belt
495 x 1
Wraps Only
405 x 6
Prone Leg Curls
none
Standing Calf Raise
none
That's it; squats and GTFO. Delts & Arms tomorrow.
=FLEX=

Delts & Arms
Solid session today. Barbell presses were surprisingly good.
I don't think I have ever typed that phrase in this journal before. :D
Rear Delts  Reverse Cable Flyes
2 sets of 12 @ pin position #3
2 sets of 10 @ pin position #4
Seated Barbell Press  Behind Head
95 x 15
115 x 12
135 x 8
155 x 6
165 x 5
175 x 3
185 x 1
185 x 1
155 x 6
135 x 10
LifeFitness Seated Shoulder Press
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
Pressdowns
160 x 10
180 x 8
180 x 8
180 x 8
180 x 8
180 x 8
Cable Curls
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
Hammer Strength Machine Shrugs
90 x 12
90 x 12
90 x 12
90 x 12
90 x 12
That's it.
Back & Chest tomorrow.
=FLEX=

Back & Chest
Seated Cable Row
210 x 8
240 x 6
255 x 6
270 x 6
285 x 6
300 x 6 < whole stack
Barbell Bench Press
135 x 15
185 x 12
225 x 10
245 x 6
255 x 5
265 x 3
275 x 2
275 x 2
275 x 2
250 x 3
225 x 6
Incline Dumbbell Press
90+ x 6
90+ x 6
90+ x 6
90+ x 6
90+ x 6
That's it.
Deadlifts & hack squats tomorrow.
=FLEX=

Deadlift day....ok, but not great
teh d34dZ
135 x 8
225 x 6
275 x 3
315 x 3
365 x 3
405 x 3
435 x 3
455 x 2
475 x 1
495 x 1
525 x 1
545 x 1
495 x 1
Hack Slide
no time for these today
Prone Leg Curls
170 x 6
170 x 6
170 x 6
Standing Calf Raise
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
^^^ whole stack
That's it.
No lifting this weekend.
Happy Friday. :)
=FLEX=

Back & Chest
Changing up my training a bit to prep for the PL Comp.
Low reps on warmup sets and extreme pause on the bench press; lots of sets @ 275.
Pulldowns
165 x 10
225 x 6
225 x 6
225 x 6
225 x 6
225 x 6
Barbell Bench Press
135 x 6
185 x 6
225 x 6
255 x 3
275 x 3
275 x 3
275 x 3
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2
Atlantis High Cable Row
none
LifeFitness Incline Press
180 x 8
180 x 8
195 x 6
195 x 6
195 x 6
210 x 5
225 x 3
LifeFitness Pec Flye
180 x 8
180 x 8
180 x 8
That's it.
Squats tomorrow. :)
=FLEX=

extreme pause on the bench press
was also pausing on bench today, both at top and bottom.

extreme pause on the bench press
was also pausing on bench today, both at top and bottom.
Good deal. That 310 was paused? Fuuuuuuuuuuuu.....

Squaterday
Tried to limit warmup reps today to see what I could do at top end.
Didn't seem to matter much......
ATG Powerpause Squats
Raw
135 x 3
185 x 3
225 x 3
275 x 3
315 x 3
345 x 1
365 x 1
385 x 1
405 x 1
425 x 1
Wraps Only
455 x 1
475 x 1
Wraps & Belt
495 x 1
Wraps Only
455 x 1
405 x 3
Prone Leg Curls
none
Standing Calf Raise
187.5 x 10
187.5 x 10
187.5 x 10
187.5 x 10
Bench Press again tomorrow...
=FLEX=

Bench Press
PL Comp training only.....
Barbell Bench Press
135 x 6
185 x 6
225 x 6
255 x 3
275 x 3
275 x 2
295 x 1
295 x 1
295 x 1
250 x 3
225 x 6
Incline Dumbbell Press
90+ x 6
95+ x 6
100+ x 5
100+ x 5
100+ x 5
100+ x 6
LifeFitness Pec Flye
165 x 12
165 x 12
That's it.
Deadlifts tomorrow. :)
=FLEX=

Deadlift day....disgustingly hot and humid in the gym. Not sure if the A/C is broken or if they were saving a few pennies by turning it off or what.
But I was not impressed. And I wasn't the only one.
Deads were a real chore. I don't function well in that kind of atmosphere.
teh d34dZ
135 x 8
225 x 3
275 x 3
275 x 3
315 x 3
365 x 3
365 x 3
405 x 3
435 x 3
455 x 1
475 x 1
495 x 1
525 x 1
525 x 1
Hack Slide
no time for these today
Prone Leg Curls
170 x 6
170 x 6
170 x 6
Standing Calf Raise
none
That's it.
Bench again tomorrow, then no training for a week as I am on vacation.
=FLEX=

Bench Press
PL Comp Bench Press training.
Being Friday and setting heat records the gym was all but deserted today. Had no spotter either.
Had a good session. No new ground on the top end, but I felt good. Working on form.
Barbell Bench Press
135 x 10
185 x 3
225 x 3
255 x 3
275 x 1
285 x 1
295 x 1
295 x 1
250 x 3
250 x 3
250 x 3
275 x 1
275 x 1
275 x 1
245 x 6
225 x 10
LifeFitness Seated Chest Press
Drop Set
Started with the whole stack and dropped 2 pin positions (30 lbs) each set.
255 x 3
> 225 x 6
> 195 x 8
> 165 x 12
Holy Pump!
LifeFitness Pec Flye
180 x 8
180 x 8
180 x 8
Wide Grip Pulldowns  Behind Head
165 x 8
165 x 8
165 x 8
That's it.
On vacation as of 5 o'clock today. Heading to the beach on Sunday.
Might train next Saturday; otherwise I'll be back in the gym for regular training Monday, July 29.
=FLEX=

Bench Press
First day back in the gym after my vacation.
PL Comp Bench Press training. Watched the series "so you think you can bench" over the weekend. Tried to work on form.
Everything felt heavy. Back is sore from sleeping on crappy mattress at the resort all week.
Also tried out my new Inzer wrist wraps. I like them.
Pulldowns
165 x 10
165 x 10
165 x 10
Barbell Bench Press
135 x 6
135 x 6
185 x 6
185 x 6
225 x 3
225 x 3
245 x 3
255 x 3
265 x 1
275 x 1
275 x 1
275 x 1
LifeFitness Pec Flye
180 x 8
180 x 8
180 x 8
180 x 8
180 x 8
LifeFitness Seated Chest Press
Drop Set
Started with the whole stack and dropped 2 pin positions (30 lbs) each set.
255 x 3
> 225 x 6
> 195 x 10
> 165 x 12
That's it.
Squats tomorrow....
=FLEX=

Squaterday
OK, got admit I am stressing about this comp now, especially after my little break and coming back weak as phcuk on bench yesterday.
Today has me feeling a bit better. Knees and lower back were not feeling great, but I got my planned opener at 495 no problem.
No pauses today except on the singles as I wanted to save my lower back. Focused on form and depth.
Everything went fine. So as I said feeling a bit better about things.
Squats
Raw
135 x 6
135 x 6
185 x 6
185 x 6
225 x 3
225 x 3
275 x 3
275 x 3
315 x 3
315 x 3
345 x 1
345 x 3
365 x 1
385 x 1
405 x 1
Wraps Only
425 x 1
455 x 1
Wraps & Belt
475 x 1
495 x 1
That's it. No backoff sets or any other work. Squats and GTFO.
Bench Press again tomorrow...
=FLEX=

Bench Press
Not a bad day. I know everyone is gonna bust my balls for going for the heavy singles but I felt good so I had to do it.
Can't believe I failed on 305 though. Everything else was good.
Warmed up with some face pulls and tried using my belt on a few sets of bench. I liked it but not sure it helped me any. Jury is still out.
Face Pulls
60 x 12
60 x 12
60 x 12
Barbell Bench Press
135 x 15
185 x 6
225 x 6
255 x 3
275 x 2
295 x 1
305 x 0
250 x 5
250 x 4
250 x 5
250 x 5
250 x 4
Wide Grip Pulldowns  Behind Head
165 x 8
165 x 8
165 x 8
Pulldowns
225 x 5
225 x 5
225 x 5
LifeFitness Pec Flye
180 x 10
180 x 10
180 x 10
That's it.
Deadlifts tomorrow....
=FLEX=

Deadlift day....went OK....worked up to my planned opener and no backoff sets.
teh d34dZ
Chalk Only
135 x 6
225 x 6
275 x 3
315 x 3
365 x 3
405 x 3
435 x 1
435 x 3
455 x 2
475 x 1
495 x 1
Chalk & Belt
525 x 1
Prone Leg Curls
170 x 6
170 x 6
170 x 6
170 x 6
170 x 6
Standing Calf Raise
187.5 x 10
187.5 x 8
187.5 x 8
187.5 x 8
187.5 x 10
That's it.
No PL'ing tomorrow. Delts and arms.
=FLEX=

I know everyone is gonna bust my balls for going for the heavy singles but I felt good so I had to do it.
honestly if I don't shatter my goals by running the program I did, I would much rather prepare with heavy singles

IMHO you're not gonna magically throw up a weight in a comp that you've never got in the gym.
Just my $0.02

Change in plans.
Decided a delt and arm workout wasn't going to accomplish jack shit so I didn't train this morning.
Will rest tomorrow too and do a garage session on Sunday with commands up to my planned openers only.

IMHO you're not gonna magically throw up a weight in a comp that you've never got in the gym.
Just my $0.02
This is one of the interesting things about a PL Meet. In nearly every Meet (except one), I've hit at least 2, but mostly all three PR's. I attribute this to the Energy level that is at a Meet. I channel all that Nervous and Excited energy into my lifts. First time I broke the 500lb squat barrier was at a Meet. First time benching over 300, in a Meet. That's just me though.
I have seen some people pick openers they've hit time and time again in the Gym, and bomb out. It all has to do with harnessing that energy as opposed to letting it get to you. If you can do that, you will hit that PR.
I had to skip Monday's training. I just wasn't feeling it that day, and needed the night off.
My old trainer used to tell me, it's easy to know when to go to the gym. It's a lot harder to know when not to.

I have seen some people pick openers they've hit time and time again in the Gym, and bomb out.
This is my biggest fear....

I will slap the fuck out of you, if you miss an opener.
June 30/12 RPS Europa Battle of Champions 400 raw deadlift @ 148 lbs (http://www.youtube.com/watch?v=JPNYfWltKOo#ws)

Change in plans.
Decided a delt and arm workout wasn't going to accomplish jack shit so I didn't train this morning.
got the rest of your life to do curls anyway

I have seen some people pick openers they've hit time and time again in the Gym, and bomb out.
This is my biggest fear....
watch this a couple of time right before you hit the stage
you'll be fine bro
http://youtu.be/FK_LQtc0ALQ (http://youtu.be/FK_LQtc0ALQ)

Garage PL Comp Training
First time lifting in my singlet. Worked up to an easy 475 on squats, and 275 on bench. No deadlifts.
Left knee and lower back squawking a bit, but not too bad. Right shoulder not feeling good. After this comp I am going to lay off the barbell bench press for a while and go back to dumbbell presses.
Tomorrow is a holiday; no lifting.
Squat  475 x 1 (http://www.youtube.com/watch?v=FEFPeKqbvjM#ws)

what did you think of the singlet?
Mine goes almost to my knees, very different from yours

what did you think of the singlet?
Not a huge fan.
Lisa likes it though.

Garage PL Comp Training
First time lifting in my singlet. Worked up to an easy 475 on squats, and 275 on bench. No deadlifts.
Left knee and lower back squawking a bit, but not too bad. Right shoulder not feeling good. After this comp I am going to lay off the barbell bench press for a while and go back to dumbbell presses.
Tomorrow is a holiday; no lifting.
Squat  475 x 1 ([url]http://www.youtube.com/watch?v=FEFPeKqbvjM#ws[/url])
Lookin' like a powerlifter with that singlet and loaded bar..........best of luck Saturday.

Lookin' like a powerlifter with that singlet and loaded bar..........best of luck Saturday.
Thanks Larry.
Nervous as fuck now...... :o

*ahem

For your next competition, you can order a custom singlet. If you google "custom singlet" you'll get some sites where you just pick from a list of color combinations, sleeve lengths, and logos. As long as the dimensions you pick match the fed you're lifting in, you're golden.

For your next competition, you can order a custom singlet. If you google "custom singlet" you'll get some sites where you just pick from a list of color combinations, sleeve lengths, and logos. As long as the dimensions you pick match the fed you're lifting in, you're golden.
All the more reason to have a IS logo, eh?

*ahem
wut? :S

*ahem
wut? :S
journal is getting a bit dusty :D

journal is getting a bit dusty :D
I'm done.
Lift for 25+ years, do 1 PL meet, quit & get fat, then live in the past forever.
It's the bb.com way......
wait wut? :D

journal is getting a bit dusty :D
I'm done.
Lift for 25+ years, do 1 PL meet, quit & get fat, then live in the past forever.
It's the bb.com way......
wait wut? :D
(http://pumpkinmonkey.files.wordpress.com/2010/05/399_drinkingcat1.jpg?w=470)

journal is getting a bit dusty :D
I'm done.
Lift for 25+ years, do 1 PL meet, quit & get fat, then live in the past forever.
It's the bb.com way......
wait wut? :D
You need to be sure to keep your comp pic as your avi for the rest of your natural life and act as if it's current though.

You need to be sure to keep your comp pic as your avi for the rest of your natural life and act as if it's current though.
I'll recycle old pics every 812 months like the other nonlifters on bb.com do.
So they can get compliments on the same pic they took 6 years ago over and over and over again.

You need to be sure to keep your comp pic as your avi for the rest of your natural life and act as if it's current though.
I'll recycle old pics every 812 months like the other nonlifters on bb.com do.
So they can get compliments on the same pic they took 6 years ago over and over and over again.
LOL!!! 8)

And i was thinking it would be a unique idea to rotate pics...
Busted before even starting. :(

And i was thinking it would be a unique idea to rotate pics...
Not even close.
Scads of nonlifting people on the O35 been doing it for years.

CHEATERS.
Didn't even know. If i did not lift i would not be fucked with posting here or bb as it would be a waste of my time.
Mindblown.jpg

Some of the avatars look like they came right off a supplement web site. It was suspicious, but I wanted to believe the best.
Oh, well.
How do tell exactly who the black sheep are?

And i was thinking it would be a unique idea to rotate pics...
Not even close.
Scads of nonlifting people on the O35 been doing it for years.
LOL @ delusional & essentially liars. My coach wrote an article about that sort of thing (on FB) about how competitors (or anyone really) should keep their avitar/profil;e pics within a 510lb/2 month window of where they are NOW, otherwise it's false advertising. Very common in the BB world  but at least she was referring to people who ACTUALLY lift  who are just not stage ready 365 days a year.

MY Avi at BB.com is ancient. I think I posted it the first time I pulled 5 plates. Although since then I've posted multiple videos, so I figure I'm clear. I'm also exceedingly naive. I'm just now figuring out who does and does not lift.

MY Avi at BB.com is ancient. I think I posted it the first time I pulled 5 plates. Although since then I've posted multiple videos, so I figure I'm clear. I'm also exceedingly naive. I'm just now figuring out who does and does not lift.
Mine is old too  from early spring  but I'm actually in better shape, so meh, lol.
Clearly I'm still naive  anyone gonna fill us in? (I know of a few who have let them selves go compared to avi, but I think they still lift)

Back & Chest
Oh boy...
Back to the gym today after two full weeks off after my PL Comp.
It was rough. I felt like a weak fat old man.
Pulldowns
165 x 8
180 x 8
195 x 6
210 x 6
225 x 5
225 x 5
225 x 5
Barbell Bench Press
135 x 12
185 x 6
205 x 6
225 x 3
225 x 3
225 x 3
225 x 3
225 x 3
245 x 1
255 x 1
^^^ That was bad......
LifeFitness Incline Press
165 x 8
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
Seated Cable Row
225 x 6
225 x 6
225 x 6
225 x 6
225 x 6
225 x 6
LifeFitness Pec Flye
180 x 8
180 x 8
180 x 8
That's it. Squats tomorrow.
=FLEX=

Nothing like easing yourself back in gently big guy..
Still a good set of set n reps pulled off. Always a hard session is the first week.
Back on the wagon and chalking them walls. GJDM.

I find it usually takes a good week for my body to remember what it's supposed to do after a layoff. In the meantime, enjoy the DOMS ;D

Glad to have you back, nice amount of work there. Don't kill yourself coming back after two weeks off.

Thanks kids.
Trying to walk that fine line between training smart and not being a pussy. LOL.
No DOMS yet.....

Squaterday
Today wasn't so bad. Lower back and knees have been sore every day since the comp, but I eked out a decent session today.
Didn't go too crazy, but I don't feel like I wussed out, either.
ATG Powerpause Squats
Raw
135 x 6
185 x 3
185 x 6
225 x 3
225 x 6
275 x 3
315 x 3
345 x 1
345 x 3
365 x 1
385 x 1
405 x 1
Belt Only
425 x 1
Wraps & Belt
455 x 1
Prone Leg Curls
150 x 6
150 x 6
160 x 6
160 x 6
170 x 5
170 x 5
Standing Calf Raise
none
That's it; Delts & Arms tomorrow.
=FLEX=

Nice squatting there! Feels good to be back, eh?

Nice squatting there! Feels good to be back, eh?
Thanks, and yes it does.

See your all good to go then big guy.
Back HOME and kicking ass. WTG fella.

Delts & Arms
Been quite a while since I last trained arms/delts due to the PL comp prep.
Things went about as expected...which means nothing impressive.
Rear Delts  Reverse Cable Flyes
4 sets of 10 @ pin position #3
Seated Barbell Press  Behind Head
95 x 8
95 x 8
115 x 6
115 x 6
135 x 6
145 x 3
155 x 3
155 x 6
165 x 1
135 x 5
135 x 5
135 x 5
LifeFitness Shoulder Press
150 x 6
150 x 5
150 x 5
150 x 5
150 x 5
Barbell Curls
65 x 6
95 x 5
95 x 5
95 x 5
95 x 5
95 x 5
LifeFitness Seated Pressdowns
180 x 6
180 x 6
180 x 6
180 x 6
210 x 6
210 x 6
210 x 6
210 x 6
^^^ Not a big fan of these, but the cable area was a zoo, and I just wanted to get done and get out.
Standing Calf Machine Shrugs
175 kg x 10
175 kg x 10
175 kg x 10
175 kg x 10
That's it.
Back & Chest tomorrow.
=FLEX=

Glad to see you back in your groove big man!

Crazy pressing. Wow.
I'm supposed to do those behind the head presses now, but I just can't get the hang of it.

Glad to see you back in your groove big man!
Thanks.
Crazy pressing. Wow.
I'm supposed to do those behind the head presses now, but I just can't get the hang of it.
Wasn't great today, but could have been worse. Well over a motnh sicne I dod those.
But behind the head with full ROM really separates the men from the boys, for sure.
(and the women from the gurls. ;) )

Crazy pressing. Wow.
I'm supposed to do those behind the head presses now, but I just can't get the hang of it.
Wasn't great today, but could have been worse. Well over a motnh sicne I dod those.
But behind the head with full ROM really separates the men from the boys, for sure.
(and the women from the gurls. ;) )
K, must do these 8)

K, must do these 8)
You will either love them or hate them.
Been one of my favorite exercises for 25 years.
Just be careful.

OK, so my first week back got off the rails...
Went to bed Wednesday night nice and early, stone cold sober, with a nice dinner in my belly and gym bag packed and ready to go. Should have been a great workout on Thursday...slept right through past 7:30 and barely got to work by 9.
Thursday night stayed up way too late having some fun with Mrs. FLEX and missed Friday too.
So I went in today for a rare Saturday session to get things back on track...
Chest & Back
Started off with some light pec flyes to get shoulders warmed up:
LifeFitness Pec Flye
150 x 10
150 x 10
150 x 10
Low Incline Dumbbell Press
Did my best at a rack run here...ran out of steam on the way down and bailed.
75+ x 6
80+ x 6
85+ x 6
90+ x 6
95+ x 6
100+ x 6
105+ x 3
110+ x 2
110+ x 2
105+ x 3
105+ x 3
100+ x 5
And that just about killed me...wanted 3 reps at least on the 110s...next time..
LifeFitness Seated Chest Press
255 x 3
255 x 3
255 x 3
^^^ whole stack, just for fun
225 x 6
225 x 6
225 x 6
Chest Supported TBar Row
First time using this machine...90 lbs only...wtf? The one at my last gym I was doing 205...
90 x 6
90 x 6
90 x 6
90 x 6
90 x 6
90 x 6
Must be the mechanics of it. The weight is a few feet out in front. Damn you physics...
Wide Grip Pulldowns  Behind Head
165 x 8
165 x 8
165 x 8
165 x 8
165 x 8
And threw in some calf work too:
Standing Calf Raise
187.5 kg x 8
187.5 kg x 8
187.5 kg x 8
187.5 kg x 8
187.5 kg x 8
That's it.
Happy Saturday. :)
=FLEX=

Squaterday
Rough day in the squat rack. Both knees were squawking and my lower back felt about as solid as an overcooked lasagna noodle.
Did what I could, but it was pretty pathetic...
135 x 5
135 x 5
185 x 5
185 x 5
225 x 5
225 x 5
275 x 3
275 x 3
315 x 3
315 x 3
345 x 3
365 x 1
385 x 1
405 x 1
And out of time.....

pathetic is better than DYEL
Way to get in there and get work done

Squaterday
Rough day in the squat rack. Both knees were squawking and my lower back felt about as solid as an overcooked lasagna noodle.
Did what I could, but it was pretty pathetic...
^^^^^ definition of "perseverance" WTG

I think it's pretty impressive.

pathetic is better than DYEL
Way to get in there and get work done
This.....but I see nothing pathetic about those number!

Thanks guys....considering I usually get up to 5 plate range it was pathetic.
Could barely walk by the time I got to work.
Aleve now and Voltaren gel on both knees when I get home tonight...

Sorry about your "pathetic" workout  happens to the best of us.

On a positive note Lisa had a great squat session so that was my positive takeaway for the day. :)
She got two singles at 155, which is only 10 lbs shy of her previous max. The first one was a tad shallow as she was nervous, so she did it again to better depth.
Because of my comp and our vacations she's not been very consistent since she started lifting again, but now that summer is officially over we are both geting back to regular lifting.
I'm going for a solid push from now until Christmas. 16 weeks....
Hoping to get down to 240ish or less too.

On a positive note Lisa had a great squat session so that was my positive takeaway for the day. :)
She got two singles at 155, which is only 10 lbs shy of her previous max. The first one was a tad shallow as she was nervous, so she did it again to better depth.
Sweeeet!!!! Way to go Lisa!

Delts & Arms
Nothing spectacular today, but not bad either.
Shoulder felt OK, but right forearm was squawking; thankfully I had my elbow wrap in my gym bag.
Rear Delts  Reverse Cable Flyes
4 sets of 10 @ pin position #3
Seated Barbell Press  Behind Head
95 x 8
95 x 12
115 x 6
115 x 10
135 x 6
135 x 8
145 x 3
145 x 5
155 x 2
155 x 3
155 x 3
165 x 2
170 x 1
135 x 5
LifeFitness Shoulder Press
150 x 5
150 x 5
150 x 5
150 x 5
150 x 6
Single Arm Curls
1 sets of 10 @ pin position #4
5 sets of 8 @ pin position #5
Single Arm Pressdowns
1 sets of 10 @ pin position #4
5 sets of 8 @ pin position #6
Standing Calf Machine Shrugs
None....
That's it.
Back & Chest tomorrow.
=FLEX=

When your doing your Seated OHP, are you using a standard adjustable bench or do you use one of the benches made for, say, db ohp? the one that has the foot pads in front of it? I have been trying to perfect these and am having trouble, I also have difficulty figuring out a correct starting point on these

This is the setup I use:
Shoulder Press  185 x 1 (http://www.youtube.com/watch?v=vMhzhMR_ANw#ws)

Did the shoulder give you any grief later on today?
Your nothing spectacular is more spectacular than most...

Your nothing spectacular is more spectacular than most...
Exactly how I think for most of your lifts Jim.

This is the setup I use:
Shoulder Press  185 x 1 ([url]http://www.youtube.com/watch?v=vMhzhMR_ANw#ws[/url])
That actually just helped me tremendously, we don't have that rack but we have the seat just like that, I can use it in the power rack we have , thanks Jim!

Back & Chest
Getting back into the swing of things today and feeling much better.
Resisted the urge to do barbell bench press (which wasn't easy, especially since Lisa was doing it) and started my quest for domination of the dumbbell rack (to 150+).
Didn't fare as well as I'd hoped, but I did eke out a few reps with the 115s.
Pulldowns
165 x 10
180 x 8
195 x 6
210 x 6
225 x 5
225 x 5
225 x 5
Dumbbell Press
80+ x 10
90+ x 8
100+ x 6
105+ x 5
110+ x 4
115+ x 2
115+ x 1
100+ x 3
^^^ And spent on those....
LifeFitness Incline Press
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
Atlantis High Cable Row
225 x 6
240 x 6
255 x 6
270 x 6
285 x 6
300 x 6 < whole stack
LifeFitness Pec Flye
180 x 8
180 x 8
180 x 8
That's it.
Deadlifts tomorrow; first DL session since my PL Comp...
=FLEX=

Resisted the urge to do barbell bench press (which wasn't easy, especially since Lisa was doing it) and started my quest for domination of the dumbbell rack (to 150+).
I'm going to give in to the urge, I'm going to go with powerlifting reps though, slow with pause, I'm thinking that's the best for shoulders

Nice job on the 110' s and 115's flex, I really don't think it will take very long for you to be getting decent reps with those and moving forward rapidly!

Fuck you Bando. LOL
But seriously I think I will do like 8 weeks DB and 23 weeks barbell or some shit like that. Will see how it goes.
DS: Lisa took a couple vids today of the 110's x 4 and the 115 x 2; totally forgot but will try to post them tonight.
Keep also in mind our DBs are labelled according to PLATE WEIGHT ONLY, so they probably are at least 5 lbs heavier at the 100 and up level.
In other words; the "110" dummbells have Five 10lb plates and one 5 lb plate on each end. The posted weight doesn't include the bar and the mouting hardware.

Def want to see the vids, is it just a Canadian thing to lie on the weights lol once you get into a groove with those db's your gonna explode!

Def want to see the vids, is it just a Canadian thing to lie on the weights lol once you get into a groove with those db's your gonna explode!
I think it's like an "Old Skool" we are so fucking Hardcore thing.
We're so badass we don't include the weight of the bar.
I dunno...

Well either way, triple digit db's are no joke, and very few can press 115's and higher!

Good work on those DB presses! I struggled with DB pressing on the weekend. I much prefer the BB. the pressing was ok, but the getting in & out of position was nearly impossible without help.
(I'm gonna stick w/ BB)

110 x 4
Notice five 10 lb plates and one 5 lb plate on each end....
Dumbbell Press  110 x 4 (http://www.youtube.com/watch?v=b2yfYWpLkg#)
115 x 2
Notice five 10 lb plates and one 7.5 lb plate on each end...
Dumbbell Press  115 x 2 (http://www.youtube.com/watch?v=zUeqb0E62Sc#)

^^^ cool!!!
Your shoelaces are untied :P

Nice job Flex! you made that shit look light Bud!

First deadlift day since my comp 4 weeks ago.
Went about as expected....rough.
teh d34dZ
135 x 6
225 x 5
275 x 3
275 x 3
315 x 3
315 x 3
365 x 2
365 x 2
405 x 1
405 x 1
425 x 1
455 x 1
475 x 1
505 x 1
Prone Leg Curls
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
Standing Calf Raise
187.5 kg x 8
187.5 kg x 8
187.5 kg x 8
187.5 kg x 8
187.5 kg x 8
That's it.
No training this weekend; back & chest on Monday @ 5am
Happy Friday, kids. :)
=FLEX=

110 x 4
Notice five 10 lb plates and one 5 lb plate on each end....
Dumbbell Press  110 x 4 ([url]http://www.youtube.com/watch?v=b2yfYWpLkg#[/url])
115 x 2
Notice five 10 lb plates and one 7.5 lb plate on each end...
Dumbbell Press  115 x 2 ([url]http://www.youtube.com/watch?v=zUeqb0E62Sc#[/url])
I've asked before and not gotten an answer  why does your head leave the bench?

110 x 4
Notice five 10 lb plates and one 5 lb plate on each end....
Dumbbell Press  110 x 4 ([url]http://www.youtube.com/watch?v=b2yfYWpLkg#[/url])
115 x 2
Notice five 10 lb plates and one 7.5 lb plate on each end...
Dumbbell Press  115 x 2 ([url]http://www.youtube.com/watch?v=zUeqb0E62Sc#[/url])
I've asked before and not gotten an answer  why does your head leave the bench?
I was wondering this too  & how do you not have crazy neck aches all day afterwards?
I used to do this & wondered why I had headaches all the time.

I dunno. I never realize I am doing it until I watch the vids.....
I iz weird, OK?
Weird.....but strong...

I dunno. I never realize I am doing it until I watch the vids.....
I iz weird, OK?
Weird.....but strong...
I have a friend who does the same thing.....I have seen him BB bench 415/rep out 125lb DB's......I don't say a word :o

Not a bad start to the week...dumbbell presses weren't too impressive but everything else was pretty good.
Chest & Back
Started off with some light pec flyes to get shoulders warmed up:
LifeFitness Pec Flye
165 x 10
165 x 10
165 x 10
Low Incline Dumbbell Press
80 x 6
80 x 6
90 x 6
90 x 6
100 x 5
100 x 5
100 x 5
100 x 5
100 x 5
105 x 3
Seated Cable Row
255 x 6
255 x 6
270 x 6
270 x 6
285 x 6
300 x 6
300 x 6
^^^ whole stack
LifeFitness Seated Chest Press
255 x 5
255 x 5
255 x 5
^^^ whole stack
225 x 6
225 x 6
225 x 6
Wide Grip Pulldowns  Behind Head
165 x 8
165 x 8
165 x 8
That's it.
Squats tomorrow...
=FLEX=

Seated Cable Row
255 x 6
255 x 6
270 x 6
270 x 6
285 x 6
300 x 6
300 x 6
^^^ whole stack
Damn nice, set of 5 @150# gives me all I can handle.

Good work sir. How low of an incline are you taking? 30 degree range? Is it helping the shoulder issues?

Squaterday
Much better day in the squat rack today; no new ground but I got back to my usual working weight/reps.
Was a little more proactive this week; 2 Aleve last night when I ngot home from work, and I coated both knees in Voltaren emulgel.
Knees were not 100%, but good enough they didn't slow me down. Lower back felt good and tight.
ATG Powerpause Squats
Raw
135 x 6
185 x 6
225 x 6
275 x 3
275 x 5
315 x 3
345 x 3
365 x 3
385 x 2
405 x 1
425 x 1
Wraps Only
455 x 1
475 x 1
Wraps & Belt
495 x 1
Prone Leg Curls
none
Standing Calf Raise
187.5 kg x 8
187.5 kg x 8
187.5 kg x 8
187.5 kg x 8
187.5 kg x 8
That's it; Delts & Arms tomorrow.
=FLEX=

Great work! No wonder you had an audience!! 8)

Damn nice, set of 5 @150# gives me all I can handle.
Good work sir. How low of an incline are you taking? 30 degree range? Is it helping the shoulder issues?
Great work! No wonder you had an audience!! 8)
Thanks kids! ;D
Jedi I use position #2, which I think is about 30 degrees...
I find that is best for my shoulders.

Delts & Arms
Right forearm is still an issue on the behind the neck presses; threw on my neoprene wrap and stayed away from the heavy singles.
Rear Delts  Reverse Cable Flyes
1 set of 12 @ pin position #3
3 sets of 8 @ pin position #4
Seated Barbell Press  Behind Head
95 x 10
115 x 10
135 x 6
135 x 8
145 x 5
145 x 5
145 x 5
145 x 5
145 x 5
155 x 3
155 x 3
155 x 2
LifeFitness Shoulder Press
150 x 7
150 x 6
150 x 6
150 x 6
150 x 6
150 x 6
Pressdowns
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
Single Arm Curls
60 x 10
60 x 10
60 x 10
Standing Calf Machine Shrugs
None....out of time...
That's it.
Back & Chest tomorrow.
=FLEX=

Holy barbell presses. (& with a bum shoulder!)
No audience today?

lolz....no audience....maybe Friday (deadlift day)
8)

Back & Chest
Dumbbell presses were rough today, lost a bit of ground.
Everything else was pretty good so not sure wtf happened there.
Overall a decent session, though.
LifeFitness Pec Flye
165 x 10
165 x 10
165 x 10
Dumbbell Press
80+ x 6
80+ x 10
90+ x 8
100+ x 6
105+ x 4
105+ x 3
110+ x 2
100+ x 3
^^^ And spent on those....
Pulldowns
195 x 6
195 x 6
210 x 6
210 x 6
225 x 6
225 x 6
LifeFitness Incline Press
180 x 8
180 x 8
180 x 8
180 x 8
180 x 8
Atlantis High Cable Row
285 x 6
285 x 6
285 x 6
285 x 6
285 x 6
285 x 6
That's it.
Deadlifts tomorrow to finish off the training week.
=FLEX=

Fatigued shoulders maybe?

Fatigued shoulders maybe?
That's what I was thinking, although I did rock the inclines, but that was on a machine so who knows...
Rocked those hi rows and the pulldowns. Back still swole...and rocking a white golf shirt at the office.
feelsgoodman.jpg 8)

Holy barbell presses.
x 2! Sheeeeiit..
How long does an average workout take you Flex??

How long does an average workout take you Flex??
90100 mins.
Usually am there sometime around 5:15am and leave around 7:00am, give or take 510 here or there...

How long does an average workout take you Flex??
90100 mins.
Usually am there sometime around 5:15am and leave around 7:00am, give or take 510 here or there...
That's an impressive routine, I'm pretty sure I'd be out of commission for a month if I tried it even with half the weight.

Outstanding on those DB presses!

Power Friday
Getting my sea legs back on the deads...nothing spectacular, but I got up to 525 for a single.
Thought I might do a hirep backoff set at 405 and it wasn't happening; pulled one rep then threw the bar on the jhooks and deloaded it.
Finished up with some leg work....
teh d34dZ
135 x 6
225 x 6
275 x 3
315 x 3
315 x 3
365 x 1
365 x 3
405 x 1
405 x 3
435 x 1
435 x 3
455 x 1
475 x 1
525 x 1
405 x 1 <lolwut?
Prone Leg Curls
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
Seated Calf Raise
90 x 12
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
^^^ first time doing these at this gym, so I expect some serious calf doms this weekend...
That's it.
No training this weekend; back & chest on Monday @ 5am
Happy Friday, kids. :)
=FLEX=

Awesome!!!! LOL on the single 405. Still crazy impressive to me, but what do I know ;)
Seated calf raises look pornographic to me, LOL!!!! I have trouble doing them with a straight face :P

Seated calf raises look pornographic to me, LOL!!!!
:o

Seated Calf Raise
90 x 12
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10
^^^ first time doing these at this gym, so I expect some serious calf doms this weekend...
:S
like a donkey calf machine? I do 360 and never get sore calves.

Like this:
(http://exercises.youtrain.me.s3.amazonaws.com/wpcontent/uploads/CalfRaises622x485.png)
Seat is attached to the bar so you're lifting your bodyweight too, but not much due to leverage...

(http://www.csmfitness.com/CybexStrength/SeatedCalf_L.jpg)

OK, yes I've used one of those, very effective machine, they are pretty old school these days.

They're brutal.
physics/10

Good start to the week...moving slow at first but got work done...
Chest & Back
Started off with some light pec flyes to get shoulders warmed up:
LifeFitness Pec Flye
165 x 10
165 x 10
165 x 10
Low Incline Dumbbell Press
75 x 6
75 x 6
85 x 6
90 x 6
95 x 6
100 x 5
100 x 5
100 x 5
105 x 3
105 x 3
105 x 3
LifeFitness Seated Chest Press
255 x 5
255 x 5
225 x 5
225 x 5
Hammer Strength Plate Loaded IsoLateral High Row
90 per side x 10
135 per side x 6
135 per side x 6
135 per side x 6
135 per side x 6
135 per side x 6
135 per side x 6
Wide Grip Pulldowns  Behind Head
165 x 8
165 x 8
165 x 8
165 x 8
165 x 8
That's it.
Squats tomorrow...
=FLEX=

Good work  off the a great start this week :)

Squaterday
Pretty much a carbon copy of last week. Knees didn't feel great; back was good. I think next week I will do a few minutes on an exercise bike to warm up my knees before squatting to see if that helps.
Managed to work my way up to a 5 plater, so all in I would say it was an OK day in the squat rack.
No time for anything else though. Just squats and GTFO.
ATG Powerpause Squats
Raw
135 x 3
135 x 6
185 x 6
225 x 3
225 x 6
275 x 3
275 x 5
315 x 3
315 x 5
345 x 1
345 x 3
365 x 1
365 x 3
385 x 2
405 x 1
425 x 1
Wraps Only
455 x 1
475 x 1
Wraps & Belt
495 x 1
Prone Leg Curls
none
Standing Calf Raise
none
That's it; Delts & Arms tomorrow.
=FLEX=

Gotta warm up Bro, you ain't no spring chicken :P

Gotta warm up Bro, you ain't no spring chicken :P
Apparently not...

Gotta warm up Bro, you ain't no spring chicken :P
This.
My knees don't even let me get in & out of chairs pain free if I'm not warmed up.

My knees don't even let me get in & out of chairs pain free if I'm not warmed up.
I know that feeling.
After my 1 hour commute to work most days it's a struggle to get out of the car and walk across the parking lot.
SRS

Delts & Arms
Rear Delts  Reverse Cable Flyes
3 sets of 10 @ pin position #3
Seated Barbell Press  Behind Head
95 x 6
95 x 12
115 x 10
135 x 6
145 x 5
155 x 3
155 x 3
155 x 3
155 x 3
155 x 3
LifeFitness Shoulder Press
150 x 7
150 x 8
150 x 8
150 x 7
150 x 8
Pressdowns
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
Standing Calf Machine Shrugs
175 kg x 10
175 kg x 10
175 kg x 10
175 kg x 10
175 kg x 10
175 kg x 10
Barbell Curls
75 x 6
75 x 6
95 x 5
95 x 5
95 x 5
And out of time...
Back & Chest tomorrow.
=FLEX=

Back & Chest
Shoulder was not playing nice today...did what I could, and somehow managed an extra rep with the 105s and 110s...
LifeFitness Pec Flye
165 x 10
165 x 10
180 x 8
180 x 8
Dumbbell Press
80+ x 6
80+ x 8
90+ x 6
95+ x 6
100+ x 6
105+ x 5
110+ x 3
110+ x 2
Incline Barbell Press
135 x 8
155 x 5
155 x 5
155 x 5
meh....
LifeFitness Seated Chest Press
240 x 5
240 x 5
240 x 5
Pulldowns
195 x 6
195 x 6
210 x 6
210 x 6
225 x 6
225 x 6
240 x 5
240 x 5
Atlantis High Cable Row
none
That's it.
Deadlifts tomorrow to finish off the training week.
=FLEX=

you warming up? why are you preexhausting with flyes?

you warming up? why are you preexhausting with flyes?
I think next week I am going back to warming up with pulldowns instead of flyes.
Lisa likes the pec flye warmup because pulldowns tire her out too much before benching, but for me I find the pulldowns are a much better warmup for me and they don't tire me out at all. I think the lat pump might be a big help...

Power Friday
Slightly better DL day than last week. Lower back still not as strong as I would like. Maxxed out at 525 again.
Slept in a bit this morning so no time for leg work.
teh d34dZ
135 x 6
225 x 3
275 x 3
275 x 3
315 x 3
365 x 3
405 x 3
435 x 1
435 x 1
435 x 3
455 x 2
475 x 1
495 x 1
525 x 1
Prone Leg Curls
160 x 6
160 x 6
160 x 6
Seated Calf Raise
none
And out of time...
No training this weekend; back & chest on Monday @ 5am
Happy Friday, kids. :)
=FLEX=

Back & Chest
Nice start to the week. Didn't get much done for back, but chest work was solid. No shoulder or forearm issues today.
I think next week I am going back to warming up with pulldowns instead of flyes.
^^^ This was the ticket. :)
Pulldowns
165 x 8
165 x 8
225 x 6
225 x 6
225 x 6
Low Incline Dumbbell Press
Rack run...
80+ x 8
85+ x 8
90+ x 6
95+ x 6
100+ x 6
105+ x 5
110+ x 5
115+ x 3
100+ x 6
Hell yes. :D
Seated Chest Press
255 x 5
255 x 5
255 x 5
255 x 5
255 x 5
^^^ whole stack
LifeFitness Pec Flye
180 x 8
180 x 8
180 x 8
180 x 8
That's it.
Squats tomorrow. :)
=FLEX=

Sweet! Congrats  no pain! (http://s21.postimg.org/4w55ifq3n/th_osu_banana_medium.gif)

Squaterday
I was totally dragging my ass today and knew I wouldn't have time to get to any heavy belted work, so I made my last set a new 3 rep PR with wraps only and no belt.
And that, kids, is how we turn a mediocre squat day into a kickass squat day.
My heaviest triple in over 20 years this morning. :)
ATG Powerpause Squats
Raw
135 x 6
135 x 6
185 x 6
225 x 3
225 x 6
275 x 3
275 x 6
315 x 3
315 x 3
345 x 3
365 x 1
365 x 3
385 x 2
405 x 1
425 x 1
Wraps Only
455 x 3 :)
Prone Leg Curls
none
Standing Calf Raise
none
That's it; Delts & Arms tomorrow.
=FLEX=

Squat  455 x 3 (no belt) (http://www.youtube.com/watch?v=hlDJ43ixVM#)

Nice. 8)

Awesome!!!!

Nice lift Flex!

Delts & Arms
On a bit of a roll this week. No new ground, but a solid session.
Rear Delts  Reverse Cable Flyes
2 sets of 10 @ pin position #3
2 sets of 8 @ pin position #4
Seated Barbell Press  Behind Head
95 x 10
115 x 10
135 x 8
145 x 6
155 x 5
165 x 3
165 x 3
165 x 3
165 x 3
165 x 2 <hit the rack on the way up
And tried for a backoff set but I was spent
135 x 5
^^^ Overall happy with these today...
LifeFitness Shoulder Press
150 x 6
150 x 6
150 x 6
150 x 7
150 x 8
Standing Calf Machine Shrugs
175 kg x 10
175 kg x 10
175 kg x 10
175 kg x 10
175 kg x 10
Pressdowns
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
Single Arm Cable Curls
60 x 8
60 x 8
60 x 8
60 x 8
And out of time...
Back & Chest tomorrow.
=FLEX=

Back & Chest
I am on one helluva roll this week. Feeling good. Smashed past what I did last week and threw around the 120s for the first time in 20+ years.
Super phcuking happy.
Pulldowns
165 x 10
165 x 10
165 x 10
^^^ Just some light work to get the shoulders warmed up
Dumbbell Press
Rack Run....
70+ x 10
80+ x 8
90+ x 8
100+ x 8
105+ x 6
110+ x 5
115+ x 4
120+ x 3 :)
120+ x 2
100+ x 5
and spent......
Atlantis High Cable Row
285 x 6
300 x 6
300 x 6
300 x 6
300 x 6
300 x 6
^^^ whole stack :D
LifeFitness Pec Flye
180 x 15
180 x 10
And out of time...
Deadlifts tomorrow to finish off the training week.
=FLEX=

Took a vid of the first set of 3 reps @ 120lbs.
These be 0ld Sch00l dumbbells; 120 lbs = six 10 lb plates on each end.
What's the bar whey? Not a single phcuk is given. :D
Dumbbell Press  120 x 3 (http://www.youtube.com/watch?v=Y_vw62vpXo#)

What's the bar whey? Not a single phcuk is given. :D
well you sure mention it a lot for not giving a single phuk ;D :P

What's the bar whey? Not a single phcuk is given. :D
well you sure mention it a lot for not giving a single phuk ;D :P
STFU & GTFO

Power Friday
Deadlifts were brutal today. Lower back was not playing nice. Did what I could.
Decided to do some leg press for the first time since I joined this gym. Not a big fan of either of the two leg press machines we have. Both are Cybex. One is a traditional 45 degree sled, the other is an articulating platform. I opted for the traditional sled. Weak as hell compared to what I did on the Hammer Strength leg press at my old gym.
teh d34dZ
135 x 6
225 x 6
275 x 3
315 x 3
315 x 3
365 x 3
405 x 1, 1, 1 (restpause)
405 x 3
435 x 1
435 x 3
455 x 1
455 x 2
475 x 1
475 x 2
495 x 1
495 x 1
meh.............
Leg Press
(plate weight only  no idea what sled weighs)
180 x 10
360 x 8
540 x 6
630 x 6
630 x 6
630 x 6
630 x 6
630 x 6
And out of time...
No training this weekend; back & chest on Monday @ 5am
=FLEX=

Back & Chest
Good start to the week; was moving slowly so didn't get a lot done, but strength was good.
Pulldowns
165 x 10
195 x 6
210 x 6
225 x 6
225 x 6
225 x 6
Low Incline Dumbbell Press
80+ x 10
90+ x 8
100+ x 6
105+ x 6
110+ x 4
110+ x 4
110+ x 4
110+ x 4
110+ x 4
^^^ Could not squeeze out that 5th rep to save my life, but not for a lack of trying. :D
Seated Chest Press
255 x 6
255 x 6
255 x 6
255 x 6
255 x 6
^^^ whole stack
LifeFitness Pec Flye
180 x 8
180 x 8
That's it.
Squats tomorrow.
=FLEX=

Squaterday
Goal for the day was 475 x 3. I got 3 reps, but it took 2 sets. Kinda funny I got my heaviest double in 20+ years and I was kinda disappointed.
WTF?
ATG Powerpause Squats
Raw
135 x 6
185 x 3
225 x 3
275 x 3
315 x 3
345 x 3
365 x 3
385 x 2
405 x 1
435 x 1
Wraps Only
475 x 1
475 x 2
Vids of both those sets are uploading; will post later.
Prone Leg Curls
none
Standing Calf Raise
none
That's it; Delts & Arms tomorrow.
=FLEX=

Fantastic work in here  glad to see your strength is back. (sorry I haven't commented much)

Thanks Lola. :)

Delts & Arms
Some meagre improvement on the barbell presses today. Happy about that.
Rear Delts  Reverse Cable Flyes
2 sets of 10 @ pin position #3
2 sets of 8 @ pin position #4
Seated Barbell Press  Behind Head
95 x 12
115 x 10
135 x 8
155 x 6
165 x 4
165 x 4
165 x 3
165 x 3
165 x 3
135 x 6
LifeFitness Shoulder Press
150 x 7
150 x 7
150 x 7
150 x 7
150 x 7
Standing Calf Machine Shrugs
175 kg x 10
175 kg x 10
175 kg x 10
175 kg x 10
175 kg x 10
175 kg x 10
Pressdowns
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
And out of time...no bicep work today.
Back & Chest tomorrow.
=FLEX=

Back & Chest
Another good session today. Only got through 3 exercises, though.
Worked my way up to the 120's again this week, but only squeezed out 2 reps (failed on 3rd rep with no spotter). Still reasonably happy; added a rep on the 110's.
Atlantis High Cable Row
210 x 8
255 x 6
285 x 6
300 x 6
300 x 6
300 x 6
300 x 6
300 x 6
^^^ whole stack :D
Dumbbell Press
Rack Run....
80+ x 5
80+ x 10
90+ x 8
100+ x 8
105+ x 6
110+ x 6
115+ x 4
120+ x 2
100+ x 6
and spent......
LifeFitness Incline Press
195 x 5
195 x 6
195 x 6
195 x 6
195 x 6
195 x 7
195 x 7
And out of time...
Deadlifts tomorrow to finish off the training week.
=FLEX=

Holey rowing. Nice!

Holey rowing. Nice!
I always get a few looks when I rock the whole stack.
One regular even said to me one day "It would take me and my brother to move that much weight"
Next week I'll hang a 25 lb plate on it maybe. 8)

Your numbers are getting ridiculous flex!

Power Friday
Deadlifts were brutal again today. Lower back still not playing nice. I think 2 days between squats and deads is not enough rest.
Killing the squats lately but my deads are regressing. Need to think of a new plan maybe...
teh d34dZ
135 x 6
225 x 3
275 x 3
315 x 3
365 x 3
405 x 3
435 x 1,1,1
455 x 1,1
475 x 1, 1
505 x 1
meh.............
Prone Leg Curls
170 x 6
170 x 6
170 x 6
170 x 6
170 x 6
Seated Calf Raise
135 x 10
135 x 10
135 x 10
135 x 10
And out of time...
No training this weekend; back & chest on Monday @ 5am
=FLEX=

Back & Chest
Full on beast mode today. Helluva start to the week.
Pulldowns
165 x 10
195 x 6
225 x 6
240 x 6
240 x 6
240 x 6
Low Incline Dumbbell Press
80+ x 6
80+ x 10
90+ x 8
100+ x 6
105+ x 5
110+ x 5
110+ x 6 < hell yes; vid uploading
110+ x 5
110+ x 4
Seated Chest Press
255 x 6
255 x 6
255 x 6
255 x 6
255 x 5
255 x 5
^^^ whole stack
LifeFitness Pec Flye
180 x 8
180 x 8
180 x 8
180 x 8
That's it.
Squats tomorrow.
=FLEX=

Plate weight only: Five 10's and a 5 on each end:
Incline Dumbbell Press  110 x 6 (http://www.youtube.com/watch?v=Z4wAg2dL4k#)

Plate weight only: Five 10's and a 5 on each end:
Incline Dumbbell Press  110 x 6 ([url]http://www.youtube.com/watch?v=Z4wAg2dL4k#[/url])
nice, looking forward to watching when I have sound

nice, looking forward to watching when I have sound
Lots of grunts from me, and from the bench.
I lol'd; if you listen closely you can hear the bench creaking under the pressure.

Squaterday
Rough day in the squat rack. Lots of joint and lower back pain. Did what I could...
ATG Powerpause Squats
Raw
135 x 3
135 x 6
185 x 3
185 x 6
225 x 3
225 x 6
275 x 3
315 x 3
345 x 1
345 x 1
345 x 3
365 x 1
365 x 1
385 x 1
Wraps Only
405 x 1
435 x 1
Prone Leg Curls
none
Standing Calf Raise
none
That's it; Delts & Arms tomorrow.
=FLEX=

Nice work Big Man!!!

Delts & Arms
Solid session today. Improvement across the board. Most happy with the barbell presses.
Rear Delts  Reverse Cable Flyes
3 sets of 10 @ pin position #3
Seated Barbell Press  Behind Head
95 x 12
115 x 10
135 x 8
155 x 6
165 x 5
175 x 3
175 x 3
175 x 3
155 x 3
135 x 6
LifeFitness Shoulder Press
150 x 8
150 x 8
150 x 8
150 x 8
150 x 8
Standing Calf Machine Shrugs
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
^^^ whole stack
Pressdowns
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
^^^ whole stack
And out of time...no bicep work today.
Back & Chest tomorrow.
=FLEX=

Constantly reading your journal Flex.
Always impressive work and great lift stats of worldly peace. Whole stack madness and great vids.
I tend to not pipe up as you don't need me telling you how great your workouts are.
Your journal is one of the few that I seem to have nothing to say in it. (believe that or not)

Back & Chest
Good session today. Not a lot of volume, but strength was good.
For no particular reason I decided I wanted a 3x3 with the 120s, so I skipped over the 105s and 115s and pulled it off.
Atlantis High Cable Row
225 x 6
255 x 6
285 x 6
300 x 6
310 x 6
310 x 6
310 x 6
^^^ whole stack plus two 5 lb supplemental weights.
Dumbbell Press
80+ x 6
80+ x 10
90+ x 10
100+ x 10
110+ x 6
120 x 3
120 x 3
120 x 3
LifeFitness Incline Press
195 x 6
210 x 5
210 x 5
210 x 5
195 x 6
Wide Grip Pulldowns  Behind Head
165 x 8
165 x 8
165 x 8
165 x 8
165 x 8
And done. No deadlifts tomorrow as I am starting my new split next week which starts with deads on Monday.
Will do legs; most likely hack slides as the main lift.
=FLEX=

Leg Day
Switched things up as I'm starting new split on Monday with Deadlifts, so I did legs today.
Didn't get as much done as I wanted because I went full retard with 14 sets on the hack slides.
No idea how, but I managed a triple at 500lbs with no wraps, and tried a new PR at 540 and cranked out 6 reps, then blew past that with a triple at 600 lbs.
Legs: Fried
Hack Squats
Unwrapped
90 x 6
180 x 6
270 x 6
360 x 3
360 x 3
360 x 6
410 x 3
410 x 6
450 x 3
450 x 6
500 x 3
Wrapped
540 x 5
540 x 6
600 x 3
Holy Fuck!
Vids uploading.....
Standing Calf Raise
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
That's it.
No lifting this weekend. Deadlifts Monday morning.
Happy Friday. :)
=FLEX=

Couple vids...
600 x 3
Hack Squat  600 x 3 (http://www.youtube.com/watch?v=T0glp8VJiOM#)
540 x 6
Hack Squat  540 x 6 (http://www.youtube.com/watch?v=blh645VbuIo#)

Deadlift Day
First week starting off with deads and it was rough. Hip arthritis has flared up, of course. Usually does this time of year.
Forced myself to push through...
the d34dZ
135 x 6
225 x 3
225 x 3
225 x 6
275 x 3
275 x 3
315 x 3
315 x 3
365 x 1
365 x 3
365 x 3
405 x 1
405 x 2
405 x 1
455 x 1
455 x 1
475 x 1
495 x 1
That's it.
Chest tomorrow. Haven't done bench press sicne my competition back in August...thinking of testing the waters tomorrow.
=FLEX=

Chest
Did some barbell presses today for the first time since my comp.
Did not go as well as planned. Loaded up 315 for the first time in the gym since I started training again. Stalled out on the way up and Lisa had to spot me. The good news is at least I didn't get pinned.
If my shoulder holds up I might try again next week...was close...
Barbell Bench Press
135 x 15
185 x 10
205 x 8
225 x 6
245 x 5
275 x 2
275 x 2
295 x 1
305 x 1
315 x 0
275 x 1
and spent on these
Low Incline Dumbbell Press
80+ x 8
100+ x 5
100+ x 5
100+ x 5
100+ x 5
100+ x 5
Wide Grip Pulldowns  Behind Head
165 x 8
180 x 8
180 x 8
180 x 8
180 x 8
LifeFitness Pec Flye
180 x 10
180 x 10
180 x 10
That's it. Delts and arms tomorrow.
=FLEX=

Delts & Arms
Had a lousy sleep last night, but a good session in the gym regardless. Made some progress here and there.
Moved quickly enough that I squeezed in some bicep work for the first time in a while.
Rear Delts  Reverse Cable Flyes
2 sets of 10 @ pin position #3
2 sets of 8 @ pin position #4
Seated Barbell Press  Behind Head
95 x 12
115 x 10
135 x 8
155 x 6
165 x 5
175 x 3
185 x 1
185 x 1
185 x 1
165 x 1
LifeFitness Shoulder Press
Got my sets across @ 150 x 8 last week so I bumped up to 160 today and it busted me down a couple reps.
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
Standing Calf Machine Shrugs
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
^^^ whole stack
Pressdowns
190 x 7
190 x 8
190 x 8
190 x 8
190 x 8
^^^ whole stack
Single Arm Cable Curls
60 x 8
60 x 8
60 x 8
60 x 8
60 x 8
That's it.
Squats tomorrow.
=FLEX=

Squaterday
Knees and back were better than last week. Not 100%, but good enough that I was able to move some weight. No new ground though.
ATG Powerpause Squats
Raw
135 x 6
185 x 6
225 x 3
225 x 3
275 x 3
315 x 3
345 x 3
365 x 3
385 x 3
405 x 2
435 x 1
Wraps Only
455 x 1
475 x 1
Prone Leg Curls
none
Standing Calf Raise
187.5kg x 10
187.5kg x 10
187.5kg x 10
187.5kg x 10
187.5kg x 10
That's it; no training this weekend. Deadlifts on Monday.
=FLEX=

Deadlift Day
Much better this week. Lower back still not 100%, but I maxxed out at 545 and pulled 5 plates for a triple.
I'll take it.
teh d34dZ
Chalk Only
135 x 6
225 x 6
275 x 3
275 x 3
315 x 3
365 x 3
365 x 3
405 x 1
405 x 3
455 x 1
455 x 3
475 x 1
Belt & Chalk
495 x 1
525 x 1
525 x 1
525 x 1
545 x 1
495 x 3
That's it.
Chest tomorrow.
=FLEX=

Chest
Disappointing bench day.
Warmed up with some pulldowns, shoulders felt good. Just weak as piss.
Dumbbell Presses were good though.
Close Grip Pulldowns
165 x 10
180 x 8
195 x 6
Barbell Bench Press
135 x 15
185 x 12
225 x 8
245 x 6
255 x 5
275 x 2
275 x 2
275 x 2
275 x 2
275 x 2
225 x 8
Low Incline Dumbbell Press
80+ x 10
100+ x 6
100+ x 6
100+ x 6
100+ x 6
100+ x 6
LifeFitness Pec Flye
180 x 8
180 x 8
180 x 8
That's it. Delts and arms tomorrow.
=FLEX=

Delts
Lousy sleep last night and felt like absolute crap this morning.
Good day for a new PR on bb presses.
Also added one plate to the machine presses and kept reps/sets the same as last week.
That is how we roll in this journal. :)
Rear Delts  Reverse Cable Flyes
2 sets of 10 @ pin position #3
2 sets of 8 @ pin position #4
Seated Barbell Press  Behind Head
95 x 12
115 x 10
135 x 8
155 x 6
165 x 5
175 x 3
185 x 2
185 x 1
190 x 1  PR
190 x 1  And again, just for fun :D
165 x 1
And spent on those.
LifeFitness Shoulder Press
Figured I'd see if I could increase the weight here today as well, and did.
10lbs more; kept reps & sets the same as last week.
170 x 6
170 x 6
170 x 6
170 x 6
170 x 6
Standing Calf Machine Shrugs
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
^^^ whole stack
Pressdowns
none
Single Arm Cable Curls
none
That's it. No time for arm work today.
Squats tomorrow.
=FLEX=
Today's PR brought to you by:
Coal Chamber  Big Truck (http://www.youtube.com/watch?v=Ji9nXQeri8#)

Great PR there. AND AGAIN for fun..
Lack of sleep and feeling crap didn't hinder the workout in any way then man.
Congrats on the PR. GJJM.

Great PR there. AND AGAIN for fun..
Lack of sleep and feeling crap didn't hinder the workout in any way then man.
Congrats on the PR. GJJM.
Caffeine: it's a helluva drug. ;D

Great PR there. AND AGAIN for fun..
Lack of sleep and feeling crap didn't hinder the workout in any way then man.
Congrats on the PR. GJJM.
Caffeine: it's a helluva drug. ;D
Can confirm..

Nice work, I wish I had your strong genetics and naturally strong frame. 8)

Nice PR man.

Nice work, I wish I had your strong genetics and naturally strong frame. 8)
Wanker......

Squaterday
Today started rough....but it got better. :D
ATG Powerpause Squats
Raw
135 x 6
185 x 6
225 x 3
225 x 3
275 x 3
315 x 3
315 x 3
345 x 3
365 x 3
385 x 1
385 x 1
405 x 1
425 x 1
Wraps Only
455 x 1
475 x 1
495 x 1  heaviest unbelted squat of my life. :)
Prone Leg Curls
none
Standing Calf Raise
none
That's it; back tomorrow.
=FLEX=

what do you do to cool down if anything?
Do you use the working weight as warm up also?
does one use a foam roller?
All these questions are genuine here btw..

what do you do to cool down if anything?
Nothing....stagger out of the gym and go home and take a shower. LOL.
Do you use the working weight as warm up also?
Everything I posted is what I did in the gym. The only thing I skip is bodyweighs squats and ghost squats (bar with no weight). I do a few sets of those first and that's it.
does one use a foam roller?
I have one. Been a while since I needed to use it.
:)

Oh man I felt rough this morning. Did some work though....
Atlantis High Cable Row
180 x 8
225 x 6
255 x 6
285 x 6
300 x 6
300 x 6
300 x 6
^^^ whole stack.
Threw a 25lb plate on the stack and kept going:
325 x 5
325 x 5
325 x 5
Hammer Strength Plate Loaded IsoLateral Low Row
135 per side x 6
135 per side x 6
135 per side x 6
135 per side x 6
135 per side x 6
135 per side x 6
135 per side x 6
135 per side x 6
Hammer Strength Plate Loaded IsoLateral Bench Press
45 per side x 15
90 per side x 8
115 per side x 6
115 per side x 6
115 per side x 6
115 per side x 6
115 per side x 6
Wide Grip Pulldowns  Behind Head
165 x 6
165 x 6
165 x 6
165 x 6
165 x 6
Standing Calf Raise
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
That's it. I feel like I got run over by a truck. Resting this weekend.
Deadlifts Monday morning.
Happy Friday, kids. :)
=FLEX=

Deadlift Day
No new ground but deads were better again this week.
Stayed up way too late last night and slept in this morning. Got to the gym way late, but still got it done.
Amazeballs.
teh d34dZ
Chalk Only
135 x 6
225 x 6
275 x 3
275 x 3
315 x 3
315 x 3
365 x 3
365 x 3
405 x 3
405 x 3
455 x 1
455 x 1
475 x 1
Belt & Chalk
495 x 1
525 x 1
545 x 1
565 x 1
500 x 3
That's it. And it almost killed me.
Chest tomorrow.
=FLEX=

Chest
Kickass chest day.
Finally got a 3 plate bench and everything was just solid across the board.
Very happy. :D
Barbell Bench Press
135 x 15
185 x 12
225 x 10
245 x 6
265 x 5
275 x 4
295 x 1
305 x 1
315 x 1 < PR (finally!!!!!!!!)
275 x 3
245 x 6
225 x 10
Happy as hell with the whole pyramid in general, and of course happy to finally press 3 plates.
Was alone in the gym so asked a random regular for a spot. I told him in no uncertain terms that I didn't want a liftoff and he wasn't to go near the bar unless it was moving in the wrong direction.
I unracked it on my own, slow controlled decent, touched bar to chest, ever so slight pause then pressed up slowly, locked out, and reracked all on my own. Form as stellar for a PR, IMHO. Textbook.
No vid, as I didn't want to hold this guy up any longer than needed.
Low Incline Dumbbell Press
105+ x 5
105+ x 5
105+ x 5
105+ x 5
105+ x 5
Bumped these up from the hundos and lost 1 rep per set, but still happy with progress.
LifeFitness Pec Flye
180 x 10
180 x 10
180 x 10
That's it. Delts and arms tomorrow.
=FLEX=

Awesome work Flex. You've worked long and hard for that PR, way to stick with it!

Thanks Brian.

Delts & Triceps
No new ground on barbell presses; I swear those Hampton bars are heavier than the other ones...
Decided it was time to dominate the Shoulder Press machine, so I did.
Rear Delts  Reverse Cable Flyes
2 sets of 10 @ pin position #3
2 sets of 8 @ pin position #4
Seated Barbell Press  Behind Head
95 x 12
115 x 10
135 x 8
155 x 6
165 x 4
175 x 3
185 x 1
185 x 1
185 x 1
155 x 1
And spent on those.
LifeFitness Shoulder Press
170 x 5
170 x 5
180 x 4
190 x 3
190 x 3
190 x 3
^^^ whole stack
180 x 6
170 x 6
Standing Calf Machine Shrugs
187.5 kg x 12
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
^^^ whole stack
Pressdowns
190 x 6
190 x 6
190 x 8
190 x 7
190 x 8
^^^ whole stack
That's it.
Squats tomorrow.
=FLEX=

Squaterday
ATG Powerpause Squats
Raw
135 x 6
185 x 6
225 x 3
275 x 3
315 x 3
345 x 3
365 x 1
365 x 1
385 x 1
385 x 1
405 x 1
425 x 1
Wraps Only
455 x 1
475 x 1
Wraps & Belt
495 x 1
525 x 1  not paused (vid below)
Prone Leg Curls
none
Standing Calf Raise
none
That's it; back tomorrow.
=FLEX=
525 squat (http://www.youtube.com/watch?v=eqAZczzxM5Q#ws)

Big squat Jim. Nice work. 3 wheel bench the other day...........shyt is happening.

525 squat ([url]http://www.youtube.com/watch?v=eqAZczzxM5Q#ws[/url])
That's a big squat, nice work!

Feeling rough this morning. Tired and sore. Moved some weight anyway...
Pulldowns
165 x 6
165 x 6
195 x 6
225 x 6
225 x 6
240 x 5
240 x 5
240 x 5
Hammer Strength Plate Loaded IsoLateral Row
90 per side x 8
135 per side x 8
180 per side x 6
205 per side x 6
205 per side x 6
205 per side x 6
Hammer Strength Plate Loaded IsoLateral Bench Press
45 per side x 15
90 per side x 10
115 per side x 6
135 per side x 4
135 per side x 4
135 per side x 4
135 per side x 4
115 per side x 6
That's it. Doesn't look like much. Oh well. It was a good week overall.
No training this weekend; recovery time.
Deadlifts Monday morning.
Happy Friday, kids. :)
=FLEX=

Deadlift Day
Not a bad start to the week. Knees and hip felt OK, lower back was not 100% but not too bad.
Pulled 5 plates without a belt for the first time in a while.
Thought about going for a 6 plate pull but the 545 was heavy. Maybe next week.
teh d34dZ
Chalk Only
135 x 6
225 x 6
275 x 3
315 x 3
315 x 3
365 x 3
365 x 3
405 x 3
405 x 3
455 x 1
475 x 1
495 x 1
Belt & Chalk
525 x 1
545 x 1
545 x 1
545 x 1
495 x 3
That's it.
Chest tomorrow. Will attempt another 3 plate bench and try to get a vid this time.
=FLEX=

Chest
Another great bench day and another PR.
Got 3 plates again and felt good so I went for 325 and got it. That's about where I was at age 35 or so before I stopped lifting.
Been a long road back.... :D
Barbell Bench Press
135 x 15
185 x 12
225 x 10
255 x 6
275 x 4
295 x 2
315 x 1
325 x 1 <PR
275 x 3
245 x 6
225 x 10
Low Incline Dumbbell Press
110+ x 3
110+ x 3
110+ x 3
These were way heavy and I was out of gas so went to play on the machines for a bit:
LifeFitness Incline Bench Press
210 x 6
210 x 8
210 x 6
210 x 6
210 x 6
LifeFitness Pec Flye
180 x 10
180 x 10
180 x 10
That's it. Delts and arms tomorrow.
=FLEX=
Vids:
Bench Press  315 x 1 (http://www.youtube.com/watch?v=EV0WE9ynTeY#ws)
Bench Press  325 x 1 (http://www.youtube.com/watch?v=6i1eyQiJ_Bw#ws)

Damn nice work big man!!!

Dude, you look like you could have repped that 325. Nice work!

Damn nice work big man!!!
Ditto. Very smooth movement.... Thought new PR attempt = a little bit of struggling. You may be stronger than you think.

Thanks guys. Appreciate the comments.

Delts / Traps / Biceps
Gym was busy today so I had to change a few things up.
Had a relatively good session on barbell presses, but got a little too ambitious and had to dump the bar on a 200lb attempt. Shoulder and neck is a bit sore. I hope I didn't fek things up....
Rear Delts  Reverse Cable Flyes
3 sets of 10 @ pin position #3
Seated Barbell Press  Behind Head
95 x 12
115 x 10
135 x 8
155 x 6
165 x 5
175 x 3
185 x 1
195 x 1 > PR
200 x FAIL
And I really mean fail. Started descent, nice and slow, felt heavy, but OK, then it didn't feel right as I got to the bottom of the movement so I just dumped it. Didn't even attempt to press it up. Done with these for the day.
LifeFitness Shoulder Press
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5
Single Arm Smith Machine Shrugs
(plate weight only)
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10
Barbell Curls
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
That's it.
Squats tomorrow.
=FLEX=

Squaterday
Lousy day in the squat rack.
Couldn't seem to get any momentum going.....
ATG Powerpause Squats
Raw
135 x 6
185 x 3
225 x 3
275 x 1
275 x 3
315 x 1
315 x 3
315 x 3
345 x 1
345 x 1
365 x 1
385 x 1
405 x 1
Wraps Only
425 x 1
455 x 1
Wraps & Belt
none
Prone Leg Curls
none
Standing Calf Raise
none
meh
=FLEX=
(http://www.ironsanctuary.com/jspics/IMG_0742a.jpg)

[url]http://youtu.be/6i1eyQiJ_Bw[/url] ([url]http://youtu.be/6i1eyQiJ_Bw[/url])
tie dem shoes and get two

Back & Chest
Nice finish to the week.
Last 2 weeks I've been doing Hammer Strength machine bench press on Friday with my back session.
Today I tried decline barbell bench; been forever since I've done this so it was a bit awkward, but I manged to get some good weight moving.
If my shoulder continues to play nice I'll keep these in the routine.
Pulldowns
165 x 6
165 x 6
195 x 6
225 x 6
240 x 5
240 x 5
240 x 5
240 x 5
240 x 5
Hammer Strength Plate Loaded IsoLateral Row
135 per side x 8
180 per side x 6
215 per side x 5
215 per side x 5
215 per side x 6
215 per side x 6
215 per side x 6
Decline Barbell Bench Press
135 x 12
185 x 8
225 x 6
245 x 3
255 x 3
265 x 3
275 x 3
295 x 1
295 x 1
295 x 1
275 x 3
225 x 8
That's it.
No training this weekend; recovery time.
Deadlifts Monday morning.
Happy Friday, kids. :)
=FLEX=

Hit the gym this morning for some deadlifts and things went surprisingly OK. I swapped my winter wheels/tires on Saturday and it killed my back. I was in agony yesterday while we did some shopping (fcuk I hate shopping) and I literally had to go find a place to sit down.
No new ground, but happy with the session overall:
Chalk Only
135 x 6
225 x 6
275 x 3
275 x 3
315 x 3
315 x 3
365 x 3
365 x 3
405 x 3
405 x 3
435 x 1
435 x 3
455 x 1
455 x 3
475 x 1
495 x 1
Belt & Chalk
525 x 1
545 x 1
565 x 0
565 x 0
495 x 3
Clearly I was thinking too much on that 565; 545 went up no problem and I could barely budge the 565.
Happy with the unbelted triple @ 455 and the belted triple at 5 plates though.
Looking forward to bench day tomorrow. :)
Happy Monday, kids. :D
=FLEX=

Chest
Solid bench day. No new ground and no heavy singles. Shoulder has been squawking every so slightly. Nothing major, but enough that I didn't want to take any chances. Miss Lisa was there so I pushed myself on the 295 and 275 sets, with great results.
Super happy with this session.
Barbell Bench Press
135 x 15
185 x 12
225 x 10
255 x 6
275 x 4
295 x 2
295 x 2
295 x 2
275 x 4
275 x 4
275 x 3
245 x 6
225 x 10
Low Incline Dumbbell Press
None
Gym was a bit crowded so no dumbbell work, I met Lisa on the incline press machine:
LifeFitness Incline Bench Press
210 x 6
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
210 x 6
LifeFitness Pec Flye
180 x 8
180 x 8
180 x 8
That's it. Delts and arms tomorrow.
=FLEX=

Deadlift Day
No new ground, but a very solid session overall:
Chalk Only
135 x 6
225 x 6
275 x 3
275 x 3
315 x 3
315 x 3
365 x 3
365 x 3
405 x 3
405 x 3
435 x 3
455 x 1
455 x 3
475 x 1
475 x 3
495 x 1
Belt & Chalk
525 x 1
525 x 1
545 x 1
555 x 1
495 x 3
Happy with the unbelted triple @ 475
Bench day tomorrow. :)
Happy Monday, kids. :D
=FLEX=

Chest
Not quite as strong as last week. Not a bad session overall though.
Barbell Bench Press
135 x 15
185 x 12
225 x 10
255 x 5
275 x 3
295 x 1
295 x 1
295 x 1
275 x 3
275 x 3
275 x 3
245 x 8
245 x 6
245 x 6
Low Incline Dumbbell Press
None
LifeFitness Incline Bench Press
210 x 6
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5
210 x 6
LifeFitness Pec Flye
180 x 8
180 x 8
180 x 8
That's it. Delts and arms tomorrow.
=FLEX=

Delts / Traps / Triceps
Good session today.
Finally got a chance to try out my Inzer Elbow Sleeves on the heavy shoulder presses with good results; got my first triple at 185. :)
Rear Delts  Reverse Cable Flyes
3 sets of 10 @ pin position #3
Seated Barbell Press  Behind Head
95 x 12
115 x 10
135 x 8
155 x 6
165 x 5
175 x 3
185 x 1
With Sleeves:
185 x 3
195 x 1
175 x 2
LifeFitness Shoulder Press
170 x 5
170 x 5
170 x 5
170 x 5
170 x 5
Calf Machine Machine Shrugs
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
^^^ whole stack
Triceps Pressdowns
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
^^^ whole stack
That's it.
Squats tomorrow.
=FLEX=

Squaterday
Tried out my Inzer XT Knee Sleeves today.
Oh Lawd. Was awesome. Got up to 445. Not bad.
ATG Powerpause Squats
Sleeves Only
135 x 6
185 x 6
225 x 6
275 x 3
315 x 3
345 x 3
365 x 3
385 x 2
405 x 1
405 x 2
425 x 1
435 x 1
445 x 1 < :)
Wraps Only
None
Wraps & Belt
455 x 1
Prone Leg Curls
none
Standing Calf Raise
none
Was very short on time; slept in. Next week I'm gonna kill it.
=FLEX=

Squat 445 x 1  Sleeves Only (no belt, no wraps) (http://www.youtube.com/watch?v=lsPLL8_wPlA#ws)

You have calves Bro, should wear shorts more
(no homo)

Dem der 18 inch plus calves.
<waves at JT>

Oaklegs of peace right there.
Solid as always buddy.

Back & Chest
Mixed bag today. Made some meagre improvement on the rows and pulldowns, lost some ground on decline bench. Started off Ok, but it got heavy fast.
Pulldowns
165 x 10
195 x 6
210 x 6
225 x 6
240 x 5
255 x 5
255 x 5
255 x 5
240 x 5
Hammer Strength Plate Loaded IsoLateral Row
135 per side x 8
170 per side x 6
205 per side x 6
230 per side x 5
230 per side x 5
230 per side x 5
230 per side x 6
Decline Barbell Bench Press
135 x 15
185 x 10
225 x 6
255 x 3
275 x 1
275 x 2
275 x 2
275 x 2
That's it. Lousy finish to an otherwise good week.
No training this weekend; recovery time.
Deadlifts Monday morning.
Happy Friday, kids. :)
=FLEX=

You think them pulldown advances took some out of you for the benching?

You think them pulldown advances took some out of you for the benching?
Nah; shoulder is getting angry again.

Deadlift Day
Woke up with a sore lower back; perfect for deadlift day. Did what I could.
Had to belt up earlier in the progression than usual
Chalk Only
135 x 6
225 x 6
275 x 3
275 x 3
315 x 3
315 x 3
365 x 3
365 x 3
405 x 3
405 x 3
435 x 1
435 x 3
455 x 1
Belt & Chalk
455 x 3
475 x 1
475 x 3
505 x 1
505 x 1
525 x 1
Bench day tomorrow. :)
Happy Monday, kids. :D
=FLEX=

Squat 445 x 1  Sleeves Only (no belt, no wraps)
Are you kneeling down at the very beginning? If so, you need to go tighter with the sleeves.
Deadlift Night tonight for me.

Chest
Good bench day. Pretty much a carbon copy of two weeks ago. Had no spot except on the 3rd set of 295 and I went for a 3rd rep but couldn't quite lock it out.
Barbell Bench Press
135 x 15
185 x 12
225 x 10
255 x 7
275 x 4
295 x 2
295 x 2
295 x 2
275 x 3
275 x 3
275 x 3
245 x 6
225 x 8
Low Incline Dumbbell Press
None
LifeFitness Incline Bench Press
225 x 6
225 x 6
225 x 5
225 x 5
225 x 5
225 x 5
LifeFitness Pec Flye
195 x 6
180 x 8
165 x 10
That's it. Delts and traps tomorrow.
=FLEX=

Mirrin the bench stats..
Obviously along with the other lifts.
But bench more.

Delts & Traps
Quick & Dirty session today.
Barbell presses got off ot a good start but I ran out of steam fast.
Rear Delts  Reverse Cable Flyes
3 sets of 10 @ pin position #3
Seated Barbell Press  Behind Head
95 x 6
95 x 12
115 x 12
135 x 10
155 x 6
165 x 3
165 x 3
175 x 1
175 x 1
185 x 1
LifeFitness Seated Shoulder Press
170 x 6
170 x 6
170 x 6
170 x 6
170 x 6
Single Arm Smith Machine Shrugs
(plate weight only)
90 x 10
90 x 10
90 x 10
90 x 10
90 x 10
That's it.
Squats tomorrow.
=FLEX=

Squaterday
Solid squat session today. Knee sleeves only on all sets and got up to 455 for a single and 405 for 5 on my last set.
A few quick sets of calf raises to finish off was all I had time for...
ATG Powerpause Squats
Sleeves Only
135 x 6
185 x 6
225 x 6
275 x 3
315 x 3
345 x 3
365 x 3
385 x 3
405 x 3
435 x 1
455 x 1 < :)
405 x 5 < :D
Wraps Only
None
Wraps & Belt
none
Prone Leg Curls
none
Standing Calf Raise
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
=FLEX=
Raw Squat 455 x 1 (http://www.youtube.com/watch?v=si8KIxQo9F4#ws)
Raw Squat 405 x 5 (http://www.youtube.com/watch?v=2oeUqMXSXv0#ws)
(http://www.ironsanctuary.com/jspics/455.jpg)

Back & Chest
Wasn't a scheduled bench day, but Lisa was doing bench so I decided to do it anyway. Wasn't great, but not horrible either.
Back work was good.
Quick and dirty cuz we slept in. Also preworkout bedroom cardio. :D
Barbell Bench Press
135 x 15
185 x 12
225 x 6
225 x 8
255 x 5
275 x 3
295 x 1
245 x 5
245 x 5
245 x 5
225 x 8
Atlantis High Cable Row
No warmup, just walked up and moved the pin right to the bottom of the stack:
300 x 6
300 x 6
300 x 6
300 x 6
300 x 6
Wide Grip Pulldowns  Behind Head
Someone was using the pulldown station that I usually like, and I didn;t feel like switching bars every set, so I used the bullshit Cybex one that doesn't have weights listed on the stack..
whatever x 10 (too light)
whatever x 5 (too heavy)
whatever x 6
whatever x 6
whatever x 6
That's it.
No training this weekend; recovery time.
Deadlifts Monday morning.
Happy Friday, kids. :)
=FLEX=

Deadlift Day
No new ground, but not a bad session overall.....happy with the triple at 505....
Chalk Only
135 x 6
225 x 6
275 x 3
275 x 3
315 x 3
315 x 3
365 x 3
365 x 3
405 x 3
405 x 3
435 x 3
455 x 3
475 x 1
Belt & Chalk
505 x 1
505 x 3
525 x 1
525 x 1
Bench day tomorrow. :)
Happy Monday, kids. :D
=FLEX=

Chest
Not a great session today. Felt a little queasy last night and didn't eat much for dinner. Felt drained and tired this morning.
Did what I could....
Barbell Bench Press
135 x 15
185 x 12
225 x 10
255 x 6
275 x 3
295 x 1
295 x 1
295 x 1
275 x 2
275 x 1
245 x 5
225 x 8
Low Incline Dumbbell Press
None
LifeFitness Incline Bench Press
225 x 6
225 x 6
225 x 6
225 x 6
225 x 6
LifeFitness Pec Flye
195 x 8
195 x 8
195 x 8
That's it. Delts and traps tomorrow.
=FLEX=

you're late, I just finished breakfast

Still bigger numbers than I will see.... nice work!

Delts & Traps
Have really fealtt lousy the last two evenings and I almost blew off this morning's workout, but glad I didn't.
Barbell presses were solid, although I ran out of gas quick on the heavy stuff. Added 5lb to the machine presses.
Got there late so not much else was done.
Rear Delts  Reverse Cable Flyes
None
Seated Barbell Press  Behind Head
95 x 15
115 x 12
135 x 10
155 x 8
165 x 6
175 x 3
175 x 3
175 x 2
LifeFitness Seated Shoulder Press
175 x 5
175 x 5
175 x 5
175 x 5
175 x 5
Standing Calf Machine Shrugs
187.5 kg x 12
187.5 kg x 12
187.5 kg x 12
187.5 kg x 12
187.5 kg x 12
That's it.
Squats tomorrow.
=FLEX=

No training this morning.
Alarm went off, I hit snooze a few times, then shut it off and went back to sleep. Haven't done that in a long long time.
Wasn't feeling great this week. I guess my body just needed some extra rest.
Will hit squats tomorrow. Doubt I will train on the weekend to make up for the lost session. Lots to do.
=FLEX=

Sometimes you just need a break ;)

Squaterday
Good squat session today.
No time for anything else. I hate when people yap at me at the gym. Tried my best to ignore...ugh.
ATG Powerpause Squats
Sleeves Only
135 x 6
185 x 6
225 x 6
275 x 3
315 x 3
345 x 3
365 x 3
385 x 3
405 x 3
435 x 1
435 x 1
435 x 1
455 x 1
Wraps Only
None
Sleeves & Belt
475 x 1
405 x 3
Prone Leg Curls
none
Standing Calf Raise
none
=FLEX=

Deadlift Day
Deads were absolute shyte today. Grip sucked, lower back was sore, and my arthritis in my right hip has flared up. Made for an agonizing session.
Almost bailed, but did what I could...
Chalk Only
135 x 6
225 x 6
275 x 3
275 x 3
315 x 3
315 x 3
365 x 3
365 x 3
405 x 3
405 x 3
435 x 1
435 x 3
455 x 1
455 x 1
Belt & Chalk
475 x 1
475 x 1
505 x 1
505 x 1
Bench day tomorrow, and I hope it goes better than this...
=FLEX=

starting the week with deads  rough

starting the week with deads  rough
Been doing that for a while.
I walked too much on Friday; aggravated my hip. Took some Aleve yesterday but wasn't soon enough.

Chest
Solid session today. No new ground on bench but I was happy with 15 sets and no spotter at all.
Even used the Hampton bar, which I think is a 55lb bar, not sure though so will still assume 45 lbs.
Barbell Bench Press
135 x 15
185 x 12
225 x 10
255 x 6
275 x 3
295 x 1
295 x 1
295 x 1
295 x 1
295 x 1
275 x 3
275 x 3
275 x 3
245 x 6
225 x 8
/massive pyramid of peace :)
Low Incline Dumbbell Press
None
LifeFitness Incline Bench Press
225 x 6
240 x 5
240 x 5
240 x 5
225 x 6
LifeFitness Pec Flye
195 x 8
195 x 8
195 x 8
That's it. Delts and traps tomorrow.
=FLEX=

Delts & Traps
Barbell presses got heavy fast, but overall a good session.
Seated Barbell Press  Behind Head
95 x 6
95 x 15
115 x 12
135 x 10
155 x 8
165 x 4
165 x 3
165 x 3
165 x 1
165 x 1
LifeFitness Seated Shoulder Press
180 x 3
180 x 3
180 x 3
180 x 3
180 x 4
180 x 4
180 x 5
Standing Calf Machine Shrugs
400+ x 15
400+ x 15
400+ x 15
400+ x 15
400+ x 15
Rear Delts  Reverse Cable Flyes
3 sets of 12 @ pin position #3
That's it.
Squats tomorrow.
=FLEX=

Squaterday
Solid squat session today.
No belted or wrapped sets today; sleeves only on all sets and got up to a single at 475.
Not too shabby. :)
ATG Powerpause Squats
Sleeves Only
135 x 6
185 x 6
225 x 6
275 x 3
315 x 3
345 x 3
365 x 3
385 x 3
405 x 3
435 x 1
445 x 1
455 x 1
475 x 1 <unbelted PR (vid uploading, will post later)
405 x 3
Wraps Only
None
Sleeves & Belt
none
Prone Leg Curls
none
Standing Calf Raise
none
That's it; squats and GTFO.
Back and maybe chest tomorrow.
=FLEX=

Raw Squat  475 lbs (http://www.youtube.com/watch?v=nQuNOYgRnwk#ws)

Nice!

Nice!
x2.

Holy.....!!
Great lift Flex!

Thanks guys.
Felt good this morning.
Make hay while the sun shines, as they say. 8)

Wow nice squat PR!
Dont worry I wont comment on the wedgie, tee hee ;)

Dont worry I wont comment on the wedgie, tee hee ;)
Were you looking at me bum?
Cheeky monkey!

Back & Chest
Solid work on the pulldowns and rows. Shoulder was squawking a bit on the decline barbell presses.
Pulldowns
165 x 10
195 x 6
210 x 6
225 x 6
240 x 6
255 x 5
255 x 5
255 x 5
255 x 5
255 x 5
^^^ Hell Yeah! :D
Hammer Strength Plate Loaded IsoLateral Row
135 per side x 8
170 per side x 6
205 per side x 6
230 per side x 5
230 per side x 5
230 per side x 5
Decline Barbell Bench Press
135 x 15
185 x 12
225 x 8
245 x 3
245 x 5
245 x 6
275 x 1
275 x 1
275 x 1
225 x 8
That's it.
No training this weekend; recovery time.
Deadlifts Monday morning.
Happy Friday, kids. :)
=FLEX=

Took yesterday off for no particular reason. Will train Tuesday to Saturday this week.
Deadlift Day
OK session. Hip felt fine, but lower back was squawking on the heavier sets.
Cut session a bit short due to weather. Lots of snow so I knew the drive in to work would suck (and it did).
Chalk Only
135 x 6
225 x 6
275 x 3
275 x 3
315 x 3
315 x 3
365 x 3
365 x 3
405 x 3
405 x 3
435 x 3
455 x 3
485 x 1
Belt & Chalk
505 x 1
535 x 1
That's it
Bench day tomorrow. :)
=FLEX=

Huge numbers. Solid session.

Wow, big #s!!
My drive was slow too, but I didn't have anywhere to be other than the gym :P

Huge numbers. Solid session.
Wow, big #s!!
Not impressive numbers for me, but my deads have really sucked lately.
Thanks kids. :)

Declines eat my shoulder too, they're supposed to be safer but the place your elbows end up can't be safe.
Deads were solid even for an off day.. I blame the snow.

Chest
Good session today. No new ground but lots of volume and I felt strong enough to press 305 with no spotter.
Barbell Bench Press
135 x 15
185 x 15
225 x 12
255 x 6
275 x 3
275 x 3
275 x 3
295 x 1
305 x 1
295 x 1
275 x 2
275 x 2
275 x 2
245 x 6
225 x 8
Low Incline Dumbbell Press
None
LifeFitness Incline Bench Press
225 x 6
225 x 6
225 x 5
225 x 5
LifeFitness Pec Flye
195 x 8
195 x 8
195 x 8
That's it. Delts and traps tomorrow.
=FLEX=

Much strength.
GJJM.
Nice 305 single.
In fact. nice errything.

Declines eat my shoulder too, they're supposed to be safer but the place your elbows end up can't be safe.
Might blow off the declines going forward and do Hammer Strength Bench instead...
Much strength.
GJJM.
Nice 305 single.
In fact. nice errything.
weak as piss......but thank dude... :)

What's with all the negative self talk? You are very strong!!!

What's with all the negative self talk? You are very strong!!!
265 bw and a 305 bench is not strong my dear....
but I am working on it.

Delts & Traps
Not a bad session. Barbell presses weren't great, but I finally dominated the seated press machine by doing a 3 x 3 with the whole stack.
Seated Barbell Press  Behind Head
95 x 6
95 x 12
115 x 12
135 x 8
155 x 6
165 x 3
165 x 3
165 x 3
165 x 3
165 x 3
175 x 1
LifeFitness Seated Shoulder Press
180 x 5
180 x 5
180 x 5
190 x 3
190 x 3
190 x 3
^^^ whole stack
Standing Calf Machine Shrugs
420+ x 15
420+ x 15
420+ x 15
420+ x 15
420+ x 15
Rear Delts  Reverse Cable Flyes
40 x 12
40 x 12
40 x 12
That's it.
Squats tomorrow.
=FLEX=

265 bw and a 305 bench is not strong my dear....
but I am working on it.
Having over 1400 combined and being ranked 11th is

Woohoo @ whole stack!!
I'm one plate away from that for the standing ham curl :D

Having over 1400 combined and being ranked 11th is
This ^^
Anticipating squats.

You pounded those delts there fella.

Squaterday
Shit was heavy today. 4 plates felt like a buick on my back. Got up to 455 sleeves only.
No belted or wrapped lifts today.
ATG Powerpause Squats
Sleeves Only
135 x 6
185 x 6
225 x 6
275 x 3
315 x 3
315 x 3
345 x 3
365 x 3
385 x 3
405 x 1
405 x 1
435 x 1
435 x 1
455 x 1
405 x 1
Prone Leg Curls
none
Standing Calf Raise
none
That's it; squats and GTFO.
Back and chest tomorrow.
=FLEX=

Big numbers fella.
GJJM

Back & Chest
Rare Saturday session since I took Monday off.
Quick and dirty.
Barbell presses started off strong, but I ran out of gas quick; hit the peg on one side reracking the 305 press and the bar wouldn't budge. Had no spotter so I racked the left side and dumped the right side. Gym was packed. All eyes on me. Felt like a complete tool.
:D
Barbell Bench Press
135 x 15
185 x 15
225 x 12
255 x 7
275 x 4
295 x 2
295 x 2
295 x 1
305 x 1
275 x 1
245 x 3
last 2 sets were pathetic....so done here.....
Pulldowns
195 x 6
210 x 6
225 x 6
240 x 6
255 x 5
255 x 5
255 x 5
Seated Cable Rows
255 x 6
285 x 6
300 x 6
300 x 6
300 x 6
^^^ whole stack
That's it.
With Christmas next week I have no clue what my training will be like.
I am guessing Mon, Tue, Thu, Fri, but who knows.....
Happy Saturday, kids. :)
=FLEX=

Some serious volume
Nice job for a Saturday

Ouf, glad the bar didn't land on you.
Strong back work!

Back & Chest
And the Christmas hiatus came to an end today as a I dragged my lazy ass to the gym after almost a week off.
Bench press was rough but everything else was right where I left it.
Barbell Bench Press
135 x 15
185 x 15
225 x 8
245 x 6
255 x 5
265 x 3
275 x 1
275 x 1
275 x 1
275 x 1
275 x 1
^^^ extreme pause
245 x 5
225 x 8
Pulldowns
195 x 6
210 x 6
225 x 6
240 x 5
255 x 5
255 x 5
255 x 5
Atlantis High Cable Rows
300 x 6
300 x 6
300 x 6
300 x 6
300 x 6
^^^ whole stack
Life Fitness Incline Chest Press
225 x 6
225 x 6
225 x 6
225 x 6
225 x 6
Life Fitness Pec Flye
195 x 8
195 x 8
195 x 8
That's it.
Might train tomorrow; depends on what's going on. Otherwise Monday.
=FLEX=

Squaterday
With all the time off I had no clue what to train today, so I decided to punish myself in the squat rack.
It went reasonably well considering all the debauchery over the last 10 days. :D
ATG Powerpause Squats
Sleeves Only
135 x 6
185 x 6
225 x 6
275 x 3
315 x 3
345 x 3
365 x 3
385 x 3
405 x 1
405 x 1
425 x 1
Wraps Only
435 x 1
455 x 1
475 x 1
Belt & Wraps
495 x 1
405 x 3
Prone Leg Curls
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
Standing Calf Raise
413 x 10
413 x 10
413 x 10
413 x 10
413 x 10
That's it.
Gym is on reduced hours tomorrow and closed Wednesday.
Not sure when next training session will be.
If I can drag my ass out of bed at a decent time tomorrow I will do delts & traps.
=FLEX=

Solid session. Hard to get back in there? Or was it a breeze?

Solid session. Hard to get back in there? Or was it a breeze?
Easy peasy man.
I love this shit.

debauchery
Never read that word in a training journal before
debauchery
debauchery
debauchery
:P

Debauchery: Indulgence in sensual pleasures; scandalous activities involving sex, alcohol, or drugs without inhibition.
:)

Debauchery, Inc. ;D

The debauchery was fun. And I don't think it took too great a toll on you. ;)

Delts & Traps
Quick & Dirty Saturday session. Nothing spectacular to report, but work was done.
Seated Barbell Press  Behind Head
95 x 10
95 x 10
115 x 10
135 x 6
135 x 8
155 x 5
155 x 5
155 x 5
165 x 3
165 x 3
165 x 3
175 x 1
180 x 1
155 x 5
135 x 8
LifeFitness Seated Shoulder Press
180 x 5
180 x 5
180 x 4
190 x 3
190 x 3
190 x 3
160 x 6
Rear Delts  Reverse Cable Flyes
4 sets of 10 reps @ pin position #3
Standing Calf Machine Shrugs
413 x 12
413 x 12
413 x 12
413 x 12
413 x 12
That's it.
Back to regular training next week with deadlifts on Monday morning.
=FLEX=

Nice.
Time to retire Debauchery.inc ;)

Have you changed the way you train since the meet besides focussing on benching a little more?

Nice.
Time to retire Debauchery.inc ;)
Still got half the weekend left bro.
I'll retire it at about 10pm tomorrow evening. 8)

Have you changed the way you train since the meet besides focussing on benching a little more?
More focus on bench press but otherwise no. Same split.

Debauchery FTW, hee hee.

Deadlift Day
It's been 3 weeks since my last deadlift session. Everything felt heavy. Hip was not 100%, but not bad.
Chalk Only
135 x 6
225 x 3
225 x 3
275 x 3
275 x 3
315 x 3
315 x 3
365 x 3
365 x 3
405 x 3
425 x 3
455 x 1
Belt & Chalk
475 x 1
495 x 1
515 x 1
525 x 1
Prone Leg Curls
160 x 6
160 x 6
160 x 6
160 x 6
160 x 6
Standing Calf Raises
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
That's it
Bench day tomorrow. Gonna try out my Slingshot :)
=FLEX=

nice session flex.
Awaiting slingshot cliffs.

nice session flex.
Awaiting slingshot cliffs.
As am I.
Just a heads up, have someone you know can catch 300+, spotting you.

Just a heads up, have someone you know can catch 300+, spotting you.
There was a dude a few weeks ago introduced himself to me and told me if I ever needed a spot he was willing to help.
He was there this morning and I told him I was going to test out my slingshot tomorrow and take him up on his offer.
:)
Hes not a big dude, but he trains regularly and I'm sure he could give me a decent spot.

Curious about said slingshot as well.
First DL session in 3 weeks... slacker, lol.

Which SS did you get?
I found the red is good, but the black is ridiculous.. I have a vid somewhere of me using it with Scott Mendelson :o
you'll love using it for sure
Ironically I found it made my shoulder hurt EVEN MORE than raw benching.

I got the red one; the original.
The black one is multiply. They now have a blue one for 'speed training' and pushups that I assume has the least resistance of the 3.

red is good, I found the best use of it wasn't treating it like a bench shirt (ie doing heavy as possible 13 reps) but using it to get a lot more volume in with a weight you'd normally get 35 with raw.
so your raw 5 RM becomes 3 sets of 10 with the SS
I found literally no translation to raw bench regardless of what rep scheme I used sadly. But it did strengthen my tris

Chest
Weak as a kitteh today. Stayed up way too late last couple nights.
Played around with the slingshot today and was absolutely amazed. If I had a spotter I could have done better.
Barbell Bench Press
135 x 15
185 x 12
225 x 6
225 x 6
255 x 3
255 x 3
265 x 2
265 x 2
275 x 1
275 x 1
With Slingshot
275 x 5
275 x 5
295 x 5
315 x 3
And back to raw for a couple backoff sets:
245 x 5
225 x 6
Low Incline Dumbbell Press
None
LifeFitness Incline Bench Press
none
LifeFitness Pec Flye
195 x 8
195 x 8
195 x 8
That's it. Delts and traps tomorrow.
=FLEX=

I found literally no translation to raw bench regardless of what rep scheme I used sadly.
Really? Hmmmm....

Slingshot vids and insight?

Slingshot vids and insight?
No vids; maybe next time.
No question it helps out A LOT; I've only pressed 3 plates for 2 singles recelty and today I repped it 3 times with the slingshot and if the guy spotting me had kept his hands away from the bar I might've got 4; he was distracting me.
Hopefully next time I'll have a better spotter and also not so freaking tired/weak.

I'm curious as to how that slingshot will translate to raw. I would really like to give one a try, but I'm afraid I'd be using it all the time.
What is the groove like? Can you keep your same form?

red is good, I found the best use of it wasn't treating it like a bench shirt (ie doing heavy as possible 13 reps) but using it to get a lot more volume in with a weight you'd normally get 35 with raw.
so your raw 5 RM becomes 3 sets of 10 with the SS
I found literally no translation to raw bench regardless of what rep scheme I used sadly. But it did strengthen my tris
I've actually found it contribute directly to my Raw bench. My triceps were the weakest part of my bench, and with the slingshot, I can overload my tri's and really force the growth.
There is a Benching technique to it, that takes some adjustment, and the slingshot can be engaged two different ways because of this variation. If you flair your elbows out, as in a BodyBuilders bench where the bar meets the chest in the middle of the pec. You can also keep your elbows tight to your side, like a powerlifters bench, where the bar meets right at the base of your pecs.
I do agree that it certainly helps gain more volume at a heavier weight in your program. The other effect it has, is reducing your fear of the weight. In many people, it's a mental barrier as well as physical barrier, when breaking a plateau. With the slingshot, I'm not scared of a 365lb bench. My body knows the stress of holding 365lbs.

I'm curious as to how that slingshot will translate to raw. I would really like to give one a try, but I'm afraid I'd be using it all the time.
What is the groove like? Can you keep your same form?
Was really easy to get the hang of it. I always train slowly and deliberately, so I maintained that type of form. Nice pause on all reps at the bottom. I was really surprised at how well it worked and there was no learning curve for me. Biggest issue was a few people staring at me like 'wtf is that?'
I'm going to treat it just like my belt on deads and like my knee wraps on squats; I'll go as heavy as I can raw, then use the slingshot to go a little heavier.
I would have to think that would allow for some translation to the raw work...

Was really easy to get the hang of it. I always train slowly and deliberately, so I maintained that type of form. Nice pause on all reps at the bottom. I was really surprised at how well it worked and there was no learning curve for me. Biggest issue was a few people staring at me like 'wtf is that?'
I'm going to treat it just like my belt on deads and like my knee wraps on squats; I'll go as heavy as I can raw, then use the slingshot to go a little heavier.
I would have to think that would allow for some translation to the raw work...
Okay, that's kind of what I was wanting to know. Do you think it protects your shoulders at all? How about your elbows? I've had major shoulder issues like you have and I'm looking for something to help without moving into equipped lifting.

Do you think it protects your shoulders at all? How about your elbows? I've had major shoulder issues like you have and I'm looking for something to help without moving into equipped lifting.
Hard to say after using it for only four sets.
I never get elbow pain benching though. Shoulder felt fine moving that kind of weight though.
I'm very optimistic. :)

Do you think it protects your shoulders at all? How about your elbows? I've had major shoulder issues like you have and I'm looking for something to help without moving into equipped lifting.
Hard to say after using it for only four sets.
I never get elbow pain benching though. Shoulder felt fine moving that kind of weight though.
I'm very optimistic. :)
LOL!! Yeah, I guess it's a little early to tell. ;D I only began getting elbow pain when I had to move my bench press grip in so far due to a torn RC. The RC is feeling much better and I can now grip wider, but this damn elbow. :\

Again, it didn't do shit for me, I was putting up 405 x 10 and 315 for 20+ with mine and did a ton of pause work with mid 4's for all kinds of rep schemes. But I'm CNS challenged, my biggest raw benches have always been from just focusing on raw benching every week.
If you use a shirt (single ply at least, that's all I have experience with) its good for doing some rep work with a vaguely similar groove if its a weenie shirt like an F6 :P, but if you have a katana or something then even the black SS isn't going to offer enough pop to make it translate into getting better at touching 600+
imo it's a very fun training toy and can make people stop in their tracks to gawp at you bench .. doing some high reps with 23 plates after the raw is triceps death

Delts & Traps
Seated Barbell Press  Behind Head
95 x 15
115 x 12
135 x 6
135 x 6
155 x 5
165 x 3
165 x 3
165 x 3
175 x 1
175 x 1
175 x 1
LifeFitness Seated Shoulder Press
180 x 4
180 x 4
170 x 5
160 x 6
Standing Calf Machine Shrugs
413 x 15
413 x 15
413 x 15
413 x 15
413 x 15
Rear Delts  Reverse Pec Flye Machine
135 x 10
135 x 10
135 x 10
135 x 10
That's it.
Squats tomorrow.
=FLEX=

Sleep was absoutely horrible this week and it finally caught up with me today. Woke up at 4:50am and while I still could have hit the gym it would have had to have been a short workout and since it was squat day I decided to move it to tomorrow in order to do proper session.
So tomorrow afternoon this old man will show all the young dudes with skinny legs getting their biceps pumped before they hit the clubs how it is done. :D

Sleep was absoutely horrible this week and it finally caught up with me today. Woke up at 4:50am and while I still could have hit the gym it would have had to have been a short workout and since it was squat day I decided to move it to tomorrow in order to do proper session.
So tomorrow afternoon this old man will show all the young dudes with skinny legs getting their biceps pumped before they hit the clubs how it is done. :D
not sure how you squat with so little sleep 1/2 the time anyway

not sure how you squat with so little sleep 1/2 the time anyway
Caffeine.
Funny last night was the earliest I went to bed all week. Stone cold sober too.
Oh well. Tomorrow I will be able to kill it with no time constraints. :)

I like Saturday/Sunday lifting, if you get there at opening no dead weight hanging about. It is a bit more relaxing you dont have the whole work day to get jumpy about.

I'm a big fan of Sat/Sun lifting too  no other time constraints!

Deadlift Day
Back to the gym after a 4day hiatus. Planned on lifting Saturday but I spent the whole day building a computer for my son.
Not a bad tradeoff; he's very happy.
Felt not too bad, so I was surprised I failed at two 545 attempts. First one I lost grip halfway up because the bar (bent to hell) twisted in my hands. Second attempt I just think my setup was crap and I gave up mentally.
Chalk Only
135 x 6
185 x 3
225 x 3
275 x 3
275 x 3
315 x 3
315 x 3
365 x 3
365 x 3
405 x 3
435 x 2
455 x 1
455 x 1
Belt & Chalk
475 x 1
475 x 1
495 x 1
525 x 1
545 x FAIL
545 x FAIL
495 x 1
Prone Leg Curls
none
Standing Calf Raises
187.5 kg x 10
187.5 kg x 10
187.5 kg x 10
That's it
Bench day tomorrow.
=FLEX=

You'll get it next time I'm sure.

I know one of the owners of my gym and I've known him for 25+ years.
I'm going to ask him if I can bring in my own oly bar. I have 2 in the garage and one is a pretty good one. York Black Oxide with proper knurling.
I fucking hate trying to do lift heavy with bent bars. At best it's annoying; at worse it's fucking dangerous.
There's a room in the back of the gym full of junk and old equipment, broken treadmills, etc. I'm going to ask him if I can keep it in there and if so I'll put a bicycle lock on it or something.

I know one of the owners of my gym and I've known him for 25+ years.
I'm going to ask him if I can bring in my own oly bar. I have 2 in the garage and one is a pretty good one. York Black Oxide with proper knurling.
I fucking hate trying to do lift heavy with bent bars. At best it's annoying; at worse it's fucking dangerous.
There's a room in the back of the gym full of junk and old equipment, broken treadmills, etc. I'm going to ask him if I can keep it in there and if so I'll put a bicycle lock on it or something.
Bar can make a difference, no sense in that nice bar sitting in your garage.

Bar can make a difference, no sense in that nice bar sitting in your garage.
Yeah; if he lets me that would be a good plan. For the amount of times I actually lift in the garage I cna use the crappy Chrome plated Nautilus bar.

Chest
Wasn't my best bench day, but not my worst either. Had to dig deep though.
Played around with the slingshot again. Really wish I had a reliable spotter so I could get the full benefit of using it.
Barbell Bench Press
135 x 15
185 x 12
205 x 10
225 x 8
245 x 6
255 x 5
265 x 4
275 x 3
285 x 1
295 x 1
With Slingshot
295 x 5
315 x 2
315 x 2
335 x 1
And back to raw for a couple backoff sets:
275 x 1
225 x 6
And spent......
LifeFitness Incline Bench Press
225 x 6
225 x 6
225 x 6
Cable Flye
1 set of 12 @ pin position #4
3 sets of 10 @ pin position #5
That's it. Delts and traps tomorrow.
=FLEX=

Slingshot treating you well then?
Been a tad silent in here but only so many props before i get repetitive and boring. ;)

Is it awkward deracking and getting set without a liftoff?

Is it awkward deracking and getting set without a liftoff?
A little bit, yes. Hence why I'm a little nervous using it without a spotter.

Been a tad silent in here but only so many props before i get repetitive and boring. ;)
Thanks bud.

I really like working with my sling shot but I'm not sure how to incorporate it into my 5/3/1 routine.

I think we all wish we had good spotters. I really envy those who have workout parteners on a regular basis.

Up too late last night so no gym this morning. Woke up at 5am. Could have rushed a squeezed in a quick & dirty session. Opted for 2 more hours of sleep instead.
I think I'll do squats tomorrow and delts on Saturday.
I really like working with my sling shot but I'm not sure how to incorporate it into my 5/3/1 routine.
Hmmm...good question. Maybe do an extra bench only session once in a while?
I think we all wish we had good spotters. I really envy those who have workout parteners on a regular basis.
I dunno if the hassle of having a training partner would be compensated for by having a decent spotter.
I hate training with other people (except Lisa).
The time I train so few people are in the gym and the ones that are usually are doing cardio or working with trainers.

We are so close in lifts, that this August is going to be a good Meet.
When I'm using the slingshot, I've found that I have next to no lift off strength because it pulls my arms down and I simply can't hoist the weight. Luckily my gym always has two people working there, and I can easily find a spotter that is capable.

August is gonna be a blast. 8)

Cant compete with deads and squats in here...moving on....
seriously though...nice work as usual Flex...that's what I like about you...you keep at it just the way you want to and you love it!!!
That's what sets doers from haters apart....bang on

Cant compete with deads and squats in here...moving on....
seriously though...nice work as usual Flex...that's what I like about you...you keep at it just the way you want to and you love it!!!
That's what sets doers from haters apart....bang on
Thanks man. Your comments much appreciated. :)

Delts & Traps
Was planning on doing squats today. Changed my mind last minute.
Good session overall.
Seated Barbell Press  Behind Head
95 x 12
115 x 10
135 x 8
155 x 6
165 x 4
175 x 3
185 x 1
185 x 1
185 x 1
LifeFitness Seated Shoulder Press
190 x 5
190 x 3
190 x 4
190 x 4
190 x 5
^^^ whole stack :D
Standing Calf Machine Shrugs
420+ x 15
420+ x 15
420+ x 15
420+ x 15
420+ x 15
^^^ held last rep on each set for 3 count
Rear Delts  Reverse Pec Flye Machine
135 x 12
135 x 12
135 x 12
That's it.
Squats tomorrow.
=FLEX=

How is the shoulder holding up big guy?

How is the shoulder holding up big guy?
It's not too bad these days, actually.
<knocks on wood>

How is the shoulder holding up big guy?
It's not too bad these days, actually.
<knocks on wood>
Thats good news.
If it's not squakin from the volume on shoulder day, baring any oneoffs, it should be good to go.

Thats good news.
I'm still weak as piss on pressing movements though.... :[

Thats good news.
I'm still weak as piss on pressing movements though.... :[
Had a recent MRI to see if there's something detached or torn?

Had a recent MRI to see if there's something detached or torn?
Nope. MRIs are not easy to get here...

Had a recent MRI to see if there's something detached or torn?
Nope. MRIs are not easy to get here...
That's too bad. A MRI would probably show if there's any soft tissue damage or joint issues.
Is it both shoulders or just one?

Mostly my right shoulder.
Had xrays taken a couple years ago, but they don't show soft tissue injury, of course.

Mostly my right shoulder.
Had xrays taken a couple years ago, but they don't show soft tissue injury, of course.
Obviously I ain't a MD but it sure does sound like you have some sort of soft tissue damage.
Anyhoo, solid volume on the shoulders!

Man, I'm sorry to hear your shoulder is giving you fits. I'm having
the same problem. I've tried every goofy fix/exercise to help
and it still haunts me.
The latest snakeoil is the dead hang. I've been doing it for
about a week, and seems to to help. Here's one of the articles that
prompted me to try.
http://www.markpieciak.com/2013/11/10/deadhangsforshoulderhealth/ (http://www.markpieciak.com/2013/11/10/deadhangsforshoulderhealth/)
I just hang for 30 secs dbl overhand several times a day.
It's supposed to help raise the acromium and take pressure off the
shoulder capsule.
Is it working? Seems to, for a while at least.
The one thing I noticed was, after the first 3 or 4 painful
hangs, my shoulder got looser.
Just an idea.

I sympathize with the shoulder issues. It looks like you still have some strong lifts despite the pain.
You have any videos of you benching? I'd like to take a look at them. 8)

Squaterday
Two weeks since my last squat session. The light stuff felt light but the heavy stuff felt heavy. LOL.
Only got up to 475 with a belt and wraps. Not stellar...
ATG Powerpause Squats
Sleeves Only
135 x 6
185 x 3
225 x 3
275 x 3
315 x 3
315 x 3
345 x 3
365 x 3
385 x 2
405 x 1
425 x 1
435 x 1
Wraps Only
none
Belt & Wraps
455 x 1
475 x 1
405 x 3
Prone Leg Curls
170 x 6
170 x 6
170 x 6
170 x 6
170 x 6
170 x 6
Standing Calf Raise
413 x 12
448 x 10
448 x 10
448 x 10
448 x 10
413 x 12
Threw a 35lb plate on top of the machine plus the whole stack. :D
That's it.
Back to regular schedule next week and no more missing days.
Time to crank this shit up for the upcoming comp in August!!!!!!!!!
=FLEX=

I sympathize with the shoulder issues. It looks like you still have some strong lifts despite the pain.
You have any videos of you benching? I'd like to take a look at them. 8)
I don't have too many vids because it's my worst lift, but here's the most recent, and my best bench to date (325) back in November:
Bench Press  325 x 1 (http://www.youtube.com/watch?v=6i1eyQiJ_Bw#ws)

The latest snakeoil is the dead hang. I've been doing it for
about a week, and seems to to help. Here's one of the articles that
prompted me to try.
Thanks for that; I'll check out the link and give it a try.

Damn FLEX, your grip width is wider than I had expected and it appears to right be at the edge of a comp legal press width. I'm sure you have done close grip bench, but is there a reason why you don't give it more attention relieve some of the pain in that shoulder? My shoulder saga starts with extreme wide grip bench and ends with something more reasonable and safer. I'm sure with as many years as you've been having problems you've tried it, but I guess it's worth mentioning again. I think CGB is what got me back to benching without having to stop completely.
You got some long ass arms BTW. :o

Damn FLEX, your grip width is wider than I had expected and it appears to right be at the edge of a comp legal press width.
My strength goes right to shit when I narrow my grip.
You got some long ass arms BTW. :o
Aware. Probably another reason my bench is weak; I gotta move that thing a long way...

What's the PL'ing scene like in T.O?
You got anything scoped out to have a meet close to home?
I'd love to not travel and do a show, what a PITA travelling and competing is.

What's the PL'ing scene like in T.O?
You got anything scoped out to have a meet close to home?
I'd love to not travel and do a show, what a PITA travelling and competing is.
I think OPA has a comp at UTM every year; I might do that one.

What's the PL'ing scene like in T.O?
You got anything scoped out to have a meet close to home?
I'd love to not travel and do a show, what a PITA travelling and competing is.
I think OPA has a comp at UTM every year; I might do that one.
You should and take your kids and Lisa...shit I'd even invite the exes to show off.
The look on your kids faces when they see daddy competing would be priceless.

Hey Flex  I'm pretty sure there's a PL comp at the Expo at the Toronto Supershow that I'm in at the end of May ;)

You got some long ass arms BTW. :o
Aware. Probably another reason my bench is weak; I gotta move that thing a long way...
How come you never let ME use that as an excuse??? >:(

Chest
Weak as a kitteh today. Not sure WTF was wrong. Maybe not enough bacon yesterday. :S
Barbell Bench Press
135 x 15
185 x 15
225 x 8
225 x 8
245 x 5
245 x 5
255 x 4
255 x 3
265 x 2
265 x 2
275 x 1
275 x 1
275 x 1
With Slingshot
275 x 6
275 x 6
275 x 6
And back to raw for a couple backoff sets:
225 x 6
225 x 5
And spent......
LifeFitness Incline Bench Press
none
LifeFitness Pec Flye
195 x 8
195 x 8
195 x 8
That's it.
Deadlifts tomorrow.
=FLEX=

Chest
Weak as a kitteh today. Not sure WTF was wrong. Maybe not enough bacon yesterday. :S
Barbell Bench Press
135 x 15
185 x 15
if I did 185 x 15 I would be weak later in my working sets

Chest
Weak as a kitteh today. Not sure WTF was wrong. Maybe not enough bacon yesterday. :S
Barbell Bench Press
135 x 15
185 x 15
if I did 185 x 15 I would be weak later in my working sets
I was kind of thinking this myself. However, with shoulder issues, sometimes it helps to do higher reps at the beginning to make sure everything is warm. I do that sometimes myself. 8)

I was kind of thinking this myself. However, with shoulder issues, sometimes it helps to do higher reps at the beginning to make sure everything is warm. I do that sometimes myself. 8)
Yep; I do the higher rep stuff to get the shoulder warmed up, and also to get my CNS fired up.
Seems on bench wherever I start the reps go down as I add weight, so I like to get the most reps I can on every set.

I was kind of thinking this myself. However, with shoulder issues, sometimes it helps to do higher reps at the beginning to make sure everything is warm. I do that sometimes myself. 8)
Yep; I do the higher rep stuff to get the shoulder warmed up, and also to get my CNS fired up.
Seems on bench wherever I start the reps go down as I add weight, so I like to get the most reps I can on every set.
Good read.
Solid session.
Tis all.

Weak, pfft.

I was kind of thinking this myself. However, with shoulder issues, sometimes it helps to do higher reps at the beginning to make sure everything is warm. I do that sometimes myself. 8)
Yep; I do the higher rep stuff to get the shoulder warmed up, and also to get my CNS fired up.
Seems on bench wherever I start the reps go down as I add weight, so I like to get the most reps I can on every set.
That is exactly the way I hit them.

Deadlift Day
Lower back was still smoked form Saturday's squat session. Made for a rough morning, but I still pulled 525 at the top end.
Had to belt up earlier than usual though...
Chalk Only
135 x 6
135 x 6
225 x 3
225 x 3
275 x 3
275 x 3
315 x 3
315 x 3
365 x 3
365 x 3
405 x 3
425 x 1
Belt & Chalk
425 x 1
435 x 3
455 x 1
475 x 1
495 x 1
525 x 1
Prone Leg Curls
none
Standing Calf Raises
none
That's it...
Delts & Traps tomorrow.
=FLEX=

I may have missed them so excuse me if I have.
But aint it time for some vids?
Been a while Flex. Not like you. :o

I may have missed them so excuse me if I have.
But aint it time for some vids?
Been a while Flex. Not like you. :o
I haven't done anything worth busting out the camera in a while.
I did take a vid of me benching with the slingshot but my shirt was riding up and my gut was showing; ain't nobody wanna see that. :o
LOL.

I haven't done anything worth busting out the camera in a while.
I did take a vid of me benching with the slingshot but my shirt was riding up and my gut was showing; ain't nobody wanna see that. :o
LOL.
Fuckin LOL LOL LOL.
Yeah. Must be really annoying. :o
I try to tuck my shirt into my undercrackers in case my emaciated frame scares anyone.

Delts & Traps
Tired as hell today. Zombie session.
Seated Barbell Press  Behind Head
95 x 15
115 x 12
135 x 10
155 x 6
155 x 6
165 x 3
165 x 3
165 x 3
175 x 1
LifeFitness Seated Shoulder Press
190 x 3
190 x 3
190 x 3
180 x 5
170 x 6
Rear Delts  Reverse Cable Flyes
4 sets of 10 reps @ pin position #3
Standing Calf Machine Shrugs
413 x 12
413 x 12
413 x 12
413 x 12
413 x 12
^^^ held last rep on each set for 3 count
That's it.
=FLEX=

Good work for zombie session.
Zombie mode here today too, but its off day, lol.

Solid sessions up there FLEX. 8) Definitely up for some videos.
"FLEXI did take a vid of me benching with the slingshot but my shirt was riding up and my gut was showing; ain't nobody wanna see that."
^^^^this is why I wear long shirts on bench days. :o

Back & Chest
OK, wtf??? December 28th was my last back & chest day?
No wonder everything felt heavy. LOL.
Pulldowns
165 x 10
195 x 6
210 x 6
225 x 6
240 x 5
240 x 5
240 x 5
Seated Cable Rows
255 x 6
255 x 6
255 x 6
255 x 6
255 x 6
255 x 6
Decline Barbell Bench Press
135 x 15
185 x 12
205 x 8
225 x 6
225 x 6
225 x 6
225 x 6
225 x 6
That's it.
Squats tomorrow.
=FLEX=

Moving some big numbers in here.
One question  why do you try to wait longer to belt up for DL? Not sure if there's a benefit or something. I throw the belt on once I get past my first working set. amidoinitrite? :o

Moving some big numbers in here.
One question  why do you try to wait longer to belt up for DL? Not sure if there's a benefit or something. I throw the belt on once I get past my first working set. amidoinitrite? :o
I just figure that the more weight I can pull without a belt the more I can pull with one.
At one point I was pulling 525 for a single with no belt, but it's been a while since I was able to do that.
And quite frankly it's pissing me off. >:(

Back & Chest
OK, wtf??? December 28th was my last back & chest day?
No wonder everything felt heavy. LOL.
That's it.
Squats tomorrow.
=FLEX=
Damn that is alot of benching! :o Why so long between chest and back workouts?

Moving some big numbers in here.
One question  why do you try to wait longer to belt up for DL? Not sure if there's a benefit or something. I throw the belt on once I get past my first working set. amidoinitrite? :o
I just figure that the more weight I can pull without a belt the more I can pull with one.
At one point I was pulling 525 for a single with no belt, but it's been a while since I was able to do that.
And quite frankly it's pissing me off. >:(
Ok got it. I always just belt up at a certain point due to past back issues.

Damn that is alot of benching! :o Why so long between chest and back workouts?
I've done chest every week and deads, just not a proper back session.
Been a slacker. LOL.
Didn't train today as yesterday was Lisa's bday so we stayed up late celebrating.
Wonderful evening... :)
Squats tomorrow afternoon.

Skipping back day???? :o :o :o

Skipping back day???? :o :o :o
I know.....I know..... :[

Squaterday
Rare Saturday session. No new ground but not bad.
ATG Powerpause Squats
Sleeves Only
135 x 6
185 x 6
225 x 6
275 x 3
315 x 3
345 x 3
365 x 3
385 x 3
405 x 3
435 x 1
455 x 1
Belt & Sleeves
475 x 1
Belt & Wraps
495 x 1
405 x 3
405 x 3
405 x 3
Prone Leg Curls
170 x 6
170 x 6
170 x 6
170 x 6
170 x 6
170 x 6
Standing Calf Raise
420+ x 12
420+ x 12
420+ x 12
420+ x 12
420+ x 12
That's it. Totally spent.
Bench day on Monday and I will have a spotter as Lisa is returning to the gym next week. :) :D
I'm ready to kick ass.
=FLEX=
Storytime:
When I got there 2 young dudes were squatting in the rack next to me. One dude got up to 455 for a single but it was shallow. Not horrible; I've seen much worse, but not even close to comp depth.
Right after that I did 475 balls to the floor with a decent pause. When I reracked he wandered over and said "I would have felt a lot better about myself today if you weren't here." I just laughed.
Then a couple ladies took over that rack and when I did my 5 plate single one of them wanders over and said "I can't feel good about myself squatting next to you." I just laughed again. She said "Seriously that is a ton of weight and you go so deep. I've never seen anyone squat that kind of weight that deep. I didn't think you were coming back up. All these young bucks here were watching you."
Little bit of an ego boost. Felt good. :)

Right after that I did 475 balls to the floor with a decent pause. When I reracked he wandered over and said "I would have felt a lot better about myself today if you weren't here." I just laughed.
Then a couple ladies took over that rack and when I did my 5 plate single one of them wanders over and said "I can't feel good about myself squatting next to you." I just laughed again. She said "Seriously that is a ton of weight and you go so deep. I've never seen anyone squat that kind of weight that deep. I didn't think you were coming back up. All these young bucks here were watching you."
Little bit of an ego boost. Felt good. :)
This is why I've never been bothered by a full gym, provided I can get the equipment I want in a reasonable amount of time. People spectating makes me push harder.
Nice session.

People spectating makes me push harder.
Nice session.
Lisa spectating make me push the hardest. SRS.
But yeah it was fun outlifting a guy half my age and with infinitely better form.

Nice work! I can't even imagine having that much weight on my back let alone squatting it atg!
I'm wih Bando  If I can get my equipment, a filler gym is great sometimes!
Yay for Lisa!!!

Chest
Started off rough, but got better. Miss Lisa came back to the gym today and it was nice to have a decent spotter that I trust so I did a little more volume with the slingshot.
Barbell Bench Press
135 x 15
185 x 12
225 x 6
225 x 6
245 x 5
255 x 3
265 x 3
275 x 1
295 x 1
With Slingshot
295 x 5
315 x 3
335 x 1
345 x 1
315 x 3
295 x 5
And back to raw for a couple backoff sets:
245 x 5
225 x 7
And spent......
LifeFitness Incline Bench Press
none
LifeFitness Pec Flye
195 x 10
195 x 8
195 x 8
195 x 10
That's it.
Deadlifts tomorrow.
=FLEX=

I'd love to just try a slingshot. Really don't want to spend the money though. But I really want 300 before I crest the hill...if you know what I mean. If I may ask, why do you use it? Srsly curious, with no one in the powerlifting world to talk to.

Chest
Started off rough, but got better. Miss Lisa came back to the gym today and it was nice to have a decent spotter that I trust so I did a little more volume with the slingshot.
Barbell Bench Press
135 x 15
185 x 12
225 x 6
225 x 6
245 x 5
255 x 3
265 x 3
275 x 1
295 x 1
With Slingshot
295 x 5
315 x 3
335 x 1
345 x 1
315 x 3
295 x 5
And back to raw for a couple backoff sets:
245 x 5
225 x 7
And spent......
LifeFitness Incline Bench Press
none
LifeFitness Pec Flye
195 x 10
195 x 8
195 x 8
195 x 10
That's it.
Deadlifts tomorrow.
=FLEX=
Do you feel like the muscles get worked a lot harder doing heavier benches with the SS? I know it's an assistance device so does it act anything like a spotter pulling up on the bar to take resistance off?

ITT I learn what a slingshot used in lifting does and looks like! Never heard of it before. Looks like a pretty nifty little gadget and from the looks of the difference in weights with it, it works!

I'd love to just try a slingshot. Really don't want to spend the money though. But I really want 300 before I crest the hill...if you know what I mean. If I may ask, why do you use it? Srsly curious, with no one in the powerlifting world to talk to.
It allows you to overload the muscle group. It helps conquer the fear of the weight. I've used mine to work up to a 405lb bench. My best in a Meet is 305. It alleviates some of the weight at the bottom of the movement, but offers no help at the top of the movement. Yesterday I was using mine in close Grip bench, and was workign sets at 315.
I think it has helped a great deal in my raw bench.

I'd love to just try a slingshot. Really don't want to spend the money though. But I really want 300 before I crest the hill...if you know what I mean. If I may ask, why do you use it? Srsly curious, with no one in the powerlifting world to talk to.
It allows you to overload the muscle group. It helps conquer the fear of the weight. I've used mine to work up to a 405lb bench. My best in a Meet is 305. It alleviates some of the weight at the bottom of the movement, but offers no help at the top of the movement. Yesterday I was using mine in close Grip bench, and was workign sets at 315.
I think it has helped a great deal in my raw bench.
Sounds like I should reconsider...
Is there a slingshot for squats? LOL

Sounds like I should reconsider...
Is there a slingshot for squats? LOL
Yes, it's called "Bands", you can get them from Rogue.
585lbs  Black Rogue Bands (http://www.youtube.com/watch?v=xYDcHY5CRTM#ws)

I am going to be doing some band work on squats and deads this week.
Can't wait.

I LOVE THIS PLACE!! I just learned more today then I've learned in 6 months elsewhere. Thanks guys! :rockon:

I'll try to get some vids too.

I wanna try bands!!!!!!!!!

Me too!!!!!!!!!!!!!!

Deadlift Day
Tried some different stuff today.
First off I warmed up with some reverse hyper extensions. Felt good, but my lower back got super pumped and uncomfortable so I'm not sure it if hurt my session or helped it.
Also threw my green and black Rogue Monster Bands in my gym bag and did a few heavy singles with a reverse band setup. That was fun.
Reverse Hyper Extensions
6
6
10
10
teh d34dZ
Chalk Only
135 x 6
225 x 3
225 x 3
275 x 3
275 x 3
315 x 3
315 x 3
365 x 3
365 x 3
405 x 3
435 x 1
Belt & Chalk
435 x 1
455 x 1
475 x 1
495 x 1
Reverse Green Bands:
525 x 1
545 x 1
Reverse Black Bands:
585 x 1 (Holy Shit! :D)
Prone Leg Curls
none
Standing Calf Raises
none
That's it...way late...but a really wanted that 6 plater. :)
Delts & Traps tomorrow.
=FLEX=
Reverse Band Deadlift 545 lbs (http://www.youtube.com/watch?v=FkdCXbMf4i0#ws)
Reverse Band Deadlift 585 lbs (http://www.youtube.com/watch?v=ukM60qKhC24#ws)

Nice! Any idea how much the bands take off at the bottom?

Think you'll continue to incorporate some band work from now on?

That's just fukking sick. (in a good way ;) )

Awesome, congrats on the 6 plates. 8)

Nice! Any idea how much the bands take off at the bottom?
Nope. I don't think it's exact as it's a rubber band so the tension increases as it is stretched.
Still fun as hell to use them.
Think you'll continue to incorporate some band work from now on?
Hell yes!!!! :)
That's just fukking sick. (in a good way ;) )
:)
Awesome, congrats on the 6 plates. 8)
Not quite a legit 6 plate lift, but thanks.

Nice! Any idea how much the bands take off at the bottom?
Nope. I don't think it's exact as it's a rubber band so the tension increases as it is stretched.
Still fun as hell to use them.
You can "calculate" how much it takes off by suspending the bar by the bands, and then load it carefully until it stretches to the floor.
I have no doubt it's fun! Looks awesome! :thumbsup: I'm looking forward to incorporating some into my mix. Just thought it would be nice to know (scientifically) how much it's helping at the bottom. :respect:

Congratulations Flex!! That's a massive bloody lift mate.

Nice! Band deads are incredibly fun, not sure if they transfer to 'real' deads but they're a great way to spend an afternoon. Very strong.

Delts & Traps
Seated Barbell Press  Behind Head
95 x 15
115 x 12
135 x 10
155 x 6
155 x 6
165 x 4
175 x 2
185 x 1
185 x 1
LifeFitness Seated Shoulder Press
190 x 3
190 x 3
190 x 3
180 x 5
170 x 6
Rear Delts  Reverse Cable Flyes
2 sets of 10 reps @ pin position #3
2 sets of 12 reps @ pin position #3
Standing Calf Machine Shrugs
413 x 12
413 x 12
413 x 12
413 x 12
That's it.
Back and chest tomorrow.
=FLEX=

Loved the vid of the band deads...also lol at the guy next to you mirrin ;D
Strong work as always.

Loved the vid of the band deads...also lol at the guy next to you mirrin ;D
Strong work as always.
I was going to mention that. I am sure if we had someone in our gym hitting 6 plates everyone would stop and watch.
Nice work and grats on the 6 plates FLEX.

Wow awesome deads!!
Complete with goofy smile, tee hee. (I kid!)

Loved the vid of the band deads...also lol at the guy next to you mirrin ;D
Strong work as always.
Loved the vid of the band deads...also lol at the guy next to you mirrin ;D
Strong work as always.
I was going to mention that. I am sure if we had someone in our gym hitting 6 plates everyone would stop and watch.
Nice work and grats on the 6 plates FLEX.
Wow awesome deads!!
Complete with goofy smile, tee hee. (I kid!)
Thanks kids!
Total slacker mode yesterday. Back at it this morning though. Workout coming up.

Back & Chest
Stayed up too late on Wednesday night and missed yesterday. Back at it this morning and I'll train tomorrow to make up for the missed day.
I feel like I've been spinning my wheels on barbell presses so I got back to some dumbbell presses today after about 56 months away.
Was pretty rough. Only got up to the 110's...
Pulldowns
165 x 10
195 x 6
210 x 6
225 x 6
240 x 5
240 x 5
240 x 5
255 x 3
Single Arm Seated Cable Rows
90 x 6
90 x 6
90 x 6
105 x 6
105 x 6
105 x 6
Dumbbell Press
80 x 10
100 x 8
110 x 6
110 x 5
110 x 5
110 x 5
110 x 4
That's it.
Squats tomorrow afternoon.
=FLEX=

Loved the vid of the band deads...also lol at the guy next to you mirrin ;D
Strong work as always.
I was going to mention that. I am sure if we had someone in our gym hitting 6 plates everyone would stop and watch.
Nice work and grats on the 6 plates FLEX.
QFT I know if someone in my gym was doing deads with 6 plates I'd sure stop to watch.
Always impressed by FLEX's lifts. 8)

Back & Chest
Stayed up too late on Wednesday night and missed yesterday. Back at it this morning and I'll train tomorrow to make up for the missed day.
I feel like I've been spinning my wheels on barbell presses so I got back to some dumbbell presses today after about 56 months away.
Was pretty rough. Only got up to the 110's...
Pulldowns
165 x 10
195 x 6
210 x 6
225 x 6
240 x 5
240 x 5
240 x 5
255 x 3
Single Arm Seated Cable Rows
90 x 6
90 x 6
90 x 6
105 x 6
105 x 6
105 x 6
Dumbbell Press
80 x 10
100 x 8
110 x 6
110 x 5
110 x 5
110 x 5
110 x 4
That's it.
Squats tomorrow afternoon.
=FLEX=
Nice workout, heavy pulldowns.
What were you using for DB presses before you stopped doing them? Do you think these will help you get past the stumbling block you've hit with the BB presses? Best of luck.

DB press with 110s is pretty awesome IMO!!!!

DB press with 110s is pretty awesome IMO!!!!
For reps! Very awesome!

Nice workout, heavy pulldowns.
What were you using for DB presses before you stopped doing them? Do you think these will help you get past the stumbling block you've hit with the BB presses? Best of luck.
Thanks man; I think I was throwing around the 120's for 6 reps or so.
I dunno if they'll get me past the plateau, but I hope so.
I plan on doing barbell presses on Monday and dumbbell presses on Thursday.
DB press with 110s is pretty awesome IMO!!!!
DB press with 110s is pretty awesome IMO!!!!
For reps! Very awesome!
Thanks.
There is a young dude named Mark that talks to me and he was there today and struggling with the 90's.
He asked me if I brought my slingshot and I said "No, it's really my back day I'm just fucking around with some dumbbell presses"
And he was like "Oh yeah.....just fucking around with 110 lb dumbbell presses." ::)
Too funny. :D

Nice workout, heavy pulldowns.
What were you using for DB presses before you stopped doing them? Do you think these will help you get past the stumbling block you've hit with the BB presses? Best of luck.
Thanks man; I think I was throwing around the 120's for 6 reps or so.
I dunno if they'll get me past the plateau, but I hope so.
I plan on doing barbell presses on Monday and dumbbell presses on Thursday.
Damn, I wish I was doing 120s. I've gotten as high as 100s for reps but never tried more. Now I'm back to BB benching with 531.
Best of luck getting past the plateau. I'm sure with doing them twice a week you shouldn't have any issues.

DBs > BBs , Flex you should give the one arm floor press a try sometime, great for working through any nagging shoulder issues

Squaterday
Good day in the squat rack. Got up to 515 for a single with belt and wraps, then did some reverse band work.
I went light because it was my first time and because of the way the rack is the bands were forward of the bar and I was worried it would knock me off balance. It wasn't a big deal, but next time I will set up in the full cage so I can secure the band directly over the bar.
Very happy with this session. :)
ATG Powerpause Squats
Sleeves Only
135 x 6
185 x 6
225 x 6
275 x 3
315 x 3
345 x 3
365 x 3
385 x 3
405 x 3
435 x 1
455 x 1
Belt & Sleeves
475 x 1
Belt & Wraps
495 x 1
515 x 1
Reverse Band Work
425 x 3
455 x 3
475 x 3
Vid of that last set is uploading....
Prone Leg Curls
170 x 6
170 x 6
170 x 6
170 x 6
170 x 6
170 x 6
Standing Calf Raise
413+ x 12
413+ x 12
413+ x 12
413+ x 12
That's it. Spent.
It's my stepson's 18th birthday tomorrow so we're having his requested dinner tonight: pizza. I prefer a little more meat than a pizza offers so I'll be supplementing with a veal sammich.
Happy Saturday, kids. :D
=FLEX=

Reverse Band Squats 475 x 3 (http://www.youtube.com/watch?v=_BGPtwGcEX8#ws)

'mirin that gym
solid Saturday session.
I think you deserve a cold malt beverage ;)

I think you deserve a cold malt beverage ;)
Zactly what I was thinkin'...
:beerchug:

Shit a brick. :o
Any thought on the tension snapping there Flex? Or is it tested way beyond that weight?
Is that assisting with the return, or the descent?
Either way I am just intrigued, cos it was a fucking solid Set. 8)

Flex, I did a couple BP with bands the other night just to see wtf. I used a set of purple ones (1.125") and did 275 lbs for 2 reps.
I loaded the bar with 67 lbs so it hung right at chest level, so I guess figure they took off 67 at the bottom, transitioning to zero off at the top. I'm saving my dimes for another pair (1.75"). None that I have will help much on squats or deads. But I might try incorporating these into my OHP days, after my 5/3/1 sets.
I agree with DG, your squats looked totally solid. Impressive!

I agree with DG, your squats looked totally solid. Impressive!
really solid. and the pause at the bottom with all that tension = badass.

Very solid squats, especially the depth. Love the wobble of the bar at the top.

Woa, one helluva squat session mister. Nice!

Chest
I was having a reasonably productive bench session until I injured my left shoulder. Tried 335 with the slingshot and everything felt fine and then suddenly there was a 'pop' in my left shoulder. HUrt like fuck and I lost all strength. Glad I chose to get a spotter for that set.
Not sure wtf happened but it feels exactly like what I did to my right shoulder a few years ago. If that's the case I'm fucked.
Not happy at all......
Barbell Bench Press
135 x 15
135 x 15
185 x 10
225 x 6
225 x 6
245 x 8
255 x 6
265 x 5
275 x 4
295 x 1
295 x 1
295 x 1
With Slingshot
295 x 5
315 x 3
335 x 0 oh fuck :(
LifeFitness Pec Flye
195 x 8
195 x 8
195 x 8
That's it.
Deadlifts tomorrow.
=FLEX=

Chest
I was having a reasonably productive bench session until I injured my left shoulder. Tried 335 with the slingshot and everything felt fine and then suddenly there was a 'pop' in my left shoulder. HUrt like fuck and I lost all strength. Glad I chose to get a spotter for that set.
Not sure wtf happened but it feels exactly like what I did to my right shoulder a few years ago.
Good idea to have the spotter. Any "sounds" coming from the body other than farts or squeaks under loads like that are not good. Hope it's something minor. Truly.

Crappy news about the shoulder. Hope it's nothing serious.

Just got to the office and could barely lift my lunch bag.
This isn not good. :'(

Just got to the office and could barely lift my lunch bag.
This isn not good. :'(
Yeah but most people aint seen the size of that fucking lunchbox. :D
Joking aside. Easy does it big man.

SOAB Flex, that sucks!
Time for a MRI.

SOAB Flex, that sucks!
Time for a MRI.
^^^
:( will you make an appt to see a doc? damn, man.

Oh crap. I hope the shoulder issue turns out to be not too serious. Wishing you a quick recovery...

Oh no!!!!!!! :(
Hope it's nothing major. That sucks  so sorry :(

Bummer man, sorry to hear about the shoulder.
Make sure you ice that puppy. If you start on Advil, it should keep the swelling down. Might be time to see the doc if you can't lift it above your head.

Oh lawd, I feel for ya brother. Been fighting the shoulder monster forever.

Geez good luck on the shoulder flex...

I was told I should never lift weights again after screwing up my back...stepped on stage 2.5 months after it happened.
Where there is a will, there is a way.
My only advice is to throw yourself into physio and rehab with the same tenacity you do in the gym...leave no stone unturned.
It's an obstacle.
and we're too damn big to go around it so SMASH through it!
Keep your head strong, the body will follow.

ah, that's terrible  hope you can get to see a good orthopedist, based on my experience trying to get a shoulder MRI in Ontario, it might be worth the drive to Niagara to get a cash MRI asap to see if there's any RC or other damage that would require a surgical intervention.
hopefully not, although the losing strength is worrying. Where in the shoulder does it hurt, and what movements make the pain worse?
GL

Thanks everyone for the comments and well wishes.
I cannot even convey how much agony I am in. The simplest tasks result in excruciating pain.
I has a sad. :'(
I'm not even going to the gym tomorrow; I don't think there's any point.

That's no bloody good Flex,at all.Only thing for it is to get it checked and rehab like Fiend said.
Good luck mate.

Thanks everyone for the comments and well wishes.
I cannot even convey how much agony I am in. The simplest tasks result in excruciating pain.
I has a sad. :'(
I'm not even going to the gym tomorrow; I don't think there's any point.
Nope, relax for awhile.

Sorry to hear Flex. Hope everything turns out ok and quickly. Shoulder issues suck so definitely take it easy for a little while.

Had a dream last night it healed right up and I was benching again.
Got up this morning and it was a chore just to get showered and dressed for work...
I don't think I will be benching for a while...

Just take it easy for a couple days and give it a chance to heal. Ice and heat with some ibuprofen should help.