Iron Sanctuary

Journals => Journals => Topic started by: DrManhattan on June 20, 2019, 02:29:51 PM

Title: Here goes...feel free to input
Post by: DrManhattan on June 20, 2019, 02:29:51 PM
6.20.19 12 noon
BACK:
BW wide pull ups 5x7
Lat pull downs 160 lbs 5x10
Single arm bent over row 60 lbs 5x12
Seated row, close grip 160 lbs 5x12
Standing cable pull down/over 70 lbs 4x12
Title: Re: Here goes...feel free to input
Post by: Bando on June 20, 2019, 03:49:20 PM
alright alright alright, welcome to the journals!
Title: Re: Here goes...feel free to input
Post by: DrManhattan on June 21, 2019, 02:47:31 PM
Bando, thanks.

6.21.19 LEGS
Squat: 225 1x10, 1x11, 1x12, 1x10
275 1x4

Leg extensions:
250 1x12, 1x13, 1x14, 1x15, 1x16

Walking Lunges:
BW  1x22
30 lb DB 1x20
BW 1X22
BW 1X22

Title: Re: Here goes...feel free to input
Post by: ShawnJ on June 21, 2019, 04:10:17 PM
Welcome to IS!!
Title: Re: Here goes...feel free to input
Post by: DrManhattan on June 28, 2019, 02:09:53 PM
6.28.19

CHEST
decline press
DB 80 x15
      90 x15
     100 x9
Decline flye
DB 50 x 12
      50 x 15
      50  x 15
Flat press
Db 100 x 8
     100 x 9
      100 x 7
Flat flye
DB.   50 x 12
         60 x 10
         50 x 8
Incline press
DB 65 x 8
      50 x 14
      50 x 13
Flye 40 x 8
        40 x 8
       40 x 5
Inclined dip
BW x 7
       X 3 (yes , 3....)
      X  5
Low cable fly, standing
       50 x 12
       50 x 12
       50 x 12

Happy Friday....

       
       
Title: Re: Here goes...feel free to input
Post by: DrManhattan on June 29, 2019, 11:19:09 AM
Saturday morning  LEGS

squat 225 x12
           245 x 12
           265 x 9
           285 x 5
           225 x 13
           225 x 7

Leg extensions
         250 x 14
         250 x 14
         250 x 15
         250 x 15
         250 x 13

Walking Lunges
 BW.    X 23
           X 25
          X 25
Title: Re: Here goes...feel free to input
Post by: DrManhattan on July 23, 2019, 02:46:50 PM
...been absent because of work.
Here goes nothing:
CHEST
DB press
75 x 20
85  x 15
100 x 9
100 x 5
90 x 9
High cable standing flye
50 x 20
60 x 15
70 x 12
60 x 15
50 x 20
Seated chest press
130 x 20
130 x 22
130 x 16
130 x 16
130 x 20
Title: Re: Here goes...feel free to input
Post by: Bando on July 23, 2019, 03:19:32 PM
absent from journals or absent from training?
Title: Re: Here goes...feel free to input
Post by: DrManhattan on July 23, 2019, 03:27:25 PM
Oh man, training...
Hopefully I get back on track soon..
Thanks, Bando

Tomorrow legs!!
Title: Re: Here goes...feel free to input
Post by: Bando on July 23, 2019, 03:31:19 PM
Not going to get anywhere taking a full month off at a time. Get 2 full body sessions in per week and you won't lose as much progress, There's a lot of hours on the weekends....
Title: Re: Here goes...feel free to input
Post by: DrManhattan on July 23, 2019, 03:45:31 PM
You are absolutely correct.
When I'm working though its very physical. We are outside,  its been 100° on average,  lots of sweat,  lots of water, etc. Doesn't do much for my wannabe bodybuilding goals, especially burning so many calories.

I hired a guy to help me in the office (estimating/project management etc.) So I can focus in the field when i have to.
When i don't have to be in the field (and it's when i can be in the office) is when i work out on my lunch break..
But you are correct,  there's weekends.
Thanks , man.
Title: Re: Here goes...feel free to input
Post by: induced_drag on July 23, 2019, 04:13:48 PM
I used to work out in the field labor in my 20's.  (in the south 100deg).   I thought there would be no way I could ever do that again as I got older.

2 years ago I built a new home.  I physically worked every day.  Ran all the  siding in 96 deg weather.  Installed hardwoods, tile, site work, landscaping....you name it.

I worked at my home during the day and then knocked off at 4pm so I could be at the gym by 5.   I would workout, and then come home and eat.   Then I would do my desk work until 12pm-1am.

I did that for a year, and never missed a workout.

Just saying.....


Did I mention a year ago I got rear ended?   I fractured my spine and ended up with 2 bulging and one displaced disk which still is not right.

Did not miss a workout......
Title: Re: Here goes...feel free to input
Post by: DrManhattan on July 23, 2019, 04:43:24 PM
Induced Drag:
Yeah,  man for sure, you are most disciplined and the proof is in the pudding..good for you.
Beast mode fo sho..

Another issue of mine is sleep..
I noticed you said you'd be up until 12 or 1AM doing desk stuff...
I notice when I don't get enough sleep I am useless the next day. That's just me.
We have a 1 year old and a 3 year old also so sleep isn't what it used to be for me.

IMHO Some people are just super disciplined, which is where I need to be.
We've all seen the video with a guy missing a leg and still running marathons...
I know, I don't have an excuse. or I have tons of them, whichever way you put it.


All I know is I need to keep on keeping on for my sake and my family's sake.
Title: Re: Here goes...feel free to input
Post by: induced_drag on July 23, 2019, 10:55:00 PM
Nope.... I fell off the wagon for 10 years.

Just when the time comes, your realize what is important to you.   I have been back training now for 10 years and not going to screw up a second time.

I am not going to lie.  Some of the workouts I had while building my house sucked.  BUT, I showed up and got them in.   I learned that something is always better than nothing.  Combine that with the cumulative effort over a long period of time, you will be amazed at what can happen.

You have to decide at some point if you are going on this journey.  Then, everyday is another step.   If working out is hard at times, do a 3 day per week workout.  I made some of my best progress on a routine like that.   Weekends as Bando said.


I am worthless when I dont get sleep as well.   But I made more progress going in tired, than I would have if I had just stayed home.   Was it the best....probably not.  But again, better than nothing.

You have to make that step and commit.
Title: Re: Here goes...feel free to input
Post by: DrManhattan on July 24, 2019, 02:50:32 PM
LEGS
squat
225 x 10
245 x 9
265 x 6
225 x 9
225 x 8 4

Extensions
250 x 13
250 x 9
205 x 15
205 x 12
205 x 15

Walking Lunges, Body Weight
30
30
30
Title: Re: Here goes...feel free to input
Post by: DrManhattan on July 25, 2019, 01:01:18 PM
BACK
Wide Pull-ups
BW X 12
       X 10
       X 10
       X 10
       X 6
Lat Pulldown
160 x 7
145 x 12
145 x 12
130 x 12
130 x 12
Close Grip Seated Row
160 x 10
145 x 13
145 x 13
145 x 13
145 x 13
Single Arm DB Row
60 x 12
70 x 12
80 x 12
100 x 5
Title: Re: Here goes...feel free to input
Post by: Bando on July 25, 2019, 02:16:30 PM
That's more like it! :thumbsup:
Title: Re: Here goes...feel free to input
Post by: DrManhattan on July 25, 2019, 03:08:12 PM
Ha! Thanks, Bando...

Title: Re: Here goes...feel free to input
Post by: induced_drag on July 25, 2019, 03:12:40 PM
I dont normally drop in journals much.   But here to give some support.

It all starts with one step.   Even a 'bad' workout, is better than no workout!
Title: Re: Here goes...feel free to input
Post by: DrManhattan on July 25, 2019, 04:07:03 PM
ID, thanks man.
By the way,  great physique..saw your pic thread. your hard work has paid off.
Title: Re: Here goes...feel free to input
Post by: DrManhattan on July 25, 2019, 04:08:31 PM
I'll post some pix soon for the comedy hour.
Title: Re: Here goes...feel free to input
Post by: DrManhattan on July 29, 2019, 01:40:56 PM
MONDAY,  LEGS
Squats
225 x 13
225 x 15
245 x 10
265 x 7
285 x 3 
225 x 12

Leg Press
450 x 12
450 x 13
450 x 14
450 x 12

Walking Lunges,  Bodyweight
24
24
24

Leg Extensions
250 x 12
250 x 5
130 x 15
130 x 20



Title: Re: Here goes...feel free to input
Post by: DrManhattan on July 31, 2019, 05:27:53 PM
WEDNESDAY,  SHOULDERS
Barbell Standing Military Press
135 x 10
135 x 11
135 x 8
135 x 6
115 x 10
Dumbbell Press,  Standing
45 x 10 (each arm)
45 x 8
40 x 8
40 x 10
40 x 8
Rear Delt Machine
55 x 15
55 x 16
70 x 12
70 x 7
70 x 9
Shrugs
70 x 12
70 x 15
70 x 15
Duration: 40 minutes


Title: Re: Here goes...feel free to input
Post by: DrManhattan on August 01, 2019, 01:58:30 PM
Thursday,  BACK
wide pull ups, BW:
X 11
X 10
X 10
X 11
X 8

LAT PULLDOWN
175 X 9
160 X 11
160 x 11
160 x 11
160 x 11

SEATED ROWS, CLOSE GRIP
160 x 11
160 x 11
160 x 11
190 x 11
205 x 8

ROW, Dumbbell
70 x 12
80 x 12
70 x 12
Title: Re: Here goes...feel free to input
Post by: Bando on August 01, 2019, 02:09:28 PM
Productive week so far.
Title: Re: Here goes...feel free to input
Post by: DrManhattan on August 01, 2019, 02:13:12 PM
Thanks, man!
'Shest' maņana....
Title: Re: Here goes...feel free to input
Post by: DrManhattan on August 02, 2019, 02:58:52 PM
FRIDAY,  CHEST 12:11 pm
DB Press, Flat
100 x 12
100 x 12
100 x 8.5..couldn't finis
100 x 9
100 x 8

Incline, DB Flye
45 x 15
55 x 12
55 x 12
55 x 10
55 x 10

Pec Fly Machine
100 x 12
100 x 12
100 x 10

Chest Press Machine
130 x 10
130 x 12
130 x 10

ABS,
Half Crunch, Decline
BW  x 15
BW x 16
BW x 17
BW x 15
BW x 12

12:58 pm
Title: Re: Here goes...feel free to input
Post by: DrManhattan on August 04, 2019, 01:20:54 PM
SUNDAY, CARDIO

haven't gone for a jog in at least 2 years, literally.

2.3 miles, 24 minutes

Hopefully doesn't affect LEGS tomorrow...


Strength and honor.
Title: Re: Here goes...feel free to input
Post by: DrManhattan on August 05, 2019, 02:49:18 PM
MONDAY,  LEGS 11:45 am

'How can you have any pudding if ya don't eat yer meat?!'

Squat
245 x 10
245 x 11
245 x 10
245 x 10
245 x 6

Leg Extensions
250 x 12
250 x 13
250 x 12
250 x 12
250 x 12

Walking Lunges , 25 lb DBs
22
24
24

12:35 pm
Title: Re: Here goes...feel free to input
Post by: DrManhattan on August 06, 2019, 02:43:00 PM
TUESDAY,  BACK 11:55 am
BW, Wide Pull Ups
X 12
X 12
X 12
X 10
X 9
Lat Pulldown
175 x 12
175 x 12
175 x 12
175 x 12
175 x 12
Bent Over Barbell Row
135 x 10
135 x 12
135 x 12
135 x 12
ABS
Leg Lift, Vertical, BW
X 15
X 16
X 17
X 17
X 18

12:42  pm
Title: Re: Here goes...feel free to input
Post by: Bando on August 06, 2019, 05:49:12 PM
Doing great in here!
Title: Re: Here goes...feel free to input
Post by: DrManhattan on August 06, 2019, 06:53:50 PM
Bando, thanks man. You're no slouch yourself. trying to play catch up w everyone here. Ha ha!

On more serious note, journal helps.
Been trying to log my time as well.
Like you guys said, every little bit helps.

Thanks all.
Title: Re: Here goes...feel free to input
Post by: DrManhattan on August 07, 2019, 03:01:10 PM
WEDNESDAY,  CHEST? 12:30 PM
don't care too much for bench press. Always feel it in my shoulders anyway, the day after. After years and years of bench press, chest never developed like I wanted. Got strong for sure but not any noticeable difference. Genetics?

So for what its worth, going to do bench press today, with different technique. here goes...left my ego at the door as usual.
Barbell Bench Press
135 x 20
225 x 10
225 x 8
205 x 10
205 x 10
205 x 9
185 x 10
185 x 9
185 x 10
135 x 20

1:00 pm
Title: Re: Here goes...feel free to input
Post by: DrManhattan on August 09, 2019, 02:10:15 PM
SHOULDERS,  FRIDAY 11:35 am

Standing Overhead Press, Barbell
135 x 10
135 x 11
135 x 8
115 x 12
115 x 10
Dumbbell Press
50 x 8 (each arm)
45 x 8
40 x 10
40 x 10
40 x 10
Rear Delt Machine
70 x 12
85 x 12
85 x 12
70 x 11

12:10 pm
Title: Re: Here goes...feel free to input
Post by: DrManhattan on August 11, 2019, 01:42:43 PM
SUNDAY,  CARDIO

JOG 2.15 MILES 2 MINUTES.
Title: Re: Here goes...feel free to input
Post by: DrManhattan on August 12, 2019, 03:19:40 PM
MONDAY,  LEGS 12:13 pm
SQUAT

245 X 11
245 x 12
245 x 10
245 x 10
225 x 12

EXTENSIONS
250 x 16
250 x 16
250 x 16
250 x 16
250 x 14

Farmer Walk
60 lb DB x 64 steps
70 x 74 steps
80 x 66 steps

Walking Lunges BW
X 40
X 40
X 40

1:13 PM

Title: Re: Here goes...feel free to input
Post by: DrManhattan on August 13, 2019, 02:54:50 PM
TUESDAY,  CHEST 12:00  PM

DB Press
100 x 12
100 x 13
100 x 12
100 x 11
100 x 11

Flat Bench Flye
55  x 12
60  x 10
55 x 10
55 x 10
55 x 10

Incline Cable Flye
50 x 10
60 x 10
60 x 11
60 x 10
60 x 10

Standing Cable Flye,  Low to High
50 x 11
50 x 10
40 x 10

 Dips, BW
X10
X 10
X 10
Title: Re: Here goes...feel free to input
Post by: DrManhattan on August 14, 2019, 03:55:55 PM
Wednesday,  Arms 1:20 PM

EZ Bar Curls, Standing
70 x 12
70 x 12
70 x 12
70 x 12
70 x 12
Preacher Curls
50 x 10
50 x 10
50 x 11
50 x 10
50 x 10

Tricep Extensions, Single DB, Both Arms
80 x 12
80 x 12
80 x 16
90 x 15
100 x 12

Extensions,  Rope,  standing
60 x12
60 x 12
60 x 12
60  x 12



Title: Re: Here goes...feel free to input
Post by: DrManhattan on August 19, 2019, 12:39:44 PM
Monday,  LEGS 9:50 am
SQUATS
245 x 12
265 x 9
285 x 6
285 x 6
285 x 5
245 x 10
Walking Lunges,  Barbell
135 x 12
135 x 12
135 x 12
Extensions
250 x 20
250 x 16
250 x 14
250 x 10

Happy Monday 10 :39 PM
Title: Re: Here goes...feel free to input
Post by: DrManhattan on August 20, 2019, 02:22:24 PM
Tuesday,  BACK  11:40 am
 Wide Pull Ups
BW x 13
BW x 10
BW x 10
BW x 10

Lat Pulldown
190 x 10
190 x 10
190 x 10
190 x 10
190 x 10
130 x 15
130 x 15
130 x 15
130 x 15
130 x 15

Seated Row, (Chest Support Seat)
100 x 12
130 x 12
145 x 12
Title: Re: Here goes...feel free to input
Post by: DrManhattan on August 21, 2019, 03:46:42 PM
Wednesday,  Chest 1:10 pm
Bench Press
225 x 12
225 x 10
225 x 7
225 x 7
225 x 7
185 x 10
185 x 10
185 x 10
185 x 9
185 x 8
Cable Flye
40 x 20
50 x 20
60 x 15
60 x 16

1:46  PM
Title: Re: Here goes...feel free to input
Post by: DrManhattan on August 22, 2019, 01:45:40 PM
Thursday,  Arms 11:12 am
EZ bar curl , biceps
80 x 12
80 x 12
80 x 12
80 x 10
70 x 12
70 x 12
60 x 12
60 x 13
60 x 15
60 x 15
11:29 am
Dumbbell Extension,  triceps, standing
80 x 20
100 x 12
100 x 12
100 x 12
100 x 12
Tricep pushdown, Rope
50 x 12
50 x 12
50 x 12
50 x 12
50 x 12
11:45  am
Title: Re: Here goes...feel free to input
Post by: DrManhattan on August 27, 2019, 03:03:02 PM
Tuesday,  SHOULDERS
Standing Press, Barbell
135 x 10
135 x 10
135 x 10
135 x 9
115 x 10
115 x 10
Rear Delt Machine
55 x 15
70 x 12
70 x 12
70 x 10
Cable Lat Raise, single
30 x 12
30 x 12
30 x 12

Title: Re: Here goes...feel free to input
Post by: DrManhattan on August 29, 2019, 06:19:00 PM
Thursday,  Chest (@ home)
Bench Press
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 9
135 x 20
Title: Re: Here goes...feel free to input
Post by: Merkley on August 29, 2019, 07:57:39 PM
Thursday,  Chest (@ home)
Bench Press
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 9
135 x 20

HOLY FUCKBALLS THAT'S A LOT OF BENCH!
Title: Re: Here goes...feel free to input
Post by: DrManhattan on August 29, 2019, 08:15:36 PM
Lmao...
Trying to make chest wake up..
44 yrs  old and nothing seems to work..

I have an old rusty bench and rusty weights outside which I probably have not used in years (mostly all workouts at gym)..
Felt good , however.

Holy fuckballs...
I'm trying a different approach..before I'd do false grip and bring bar closer to my chin on bench press..now I'm doing full grip and bringing bar below nips.
Time will tell I guess..thanks, Merkley.
Title: Re: Here goes...feel free to input
Post by: DrManhattan on September 01, 2019, 01:57:38 PM
Happy Sunday..
What the hell...rusty bench.

Chest
225 x 12
225 x 12
225 x 12
225 x 10
135 x 30
135 x 31
135 x 20...
Title: Re: Here goes...feel free to input
Post by: DrManhattan on September 03, 2019, 02:56:35 PM
Tuesday, LEGS 12:26 PM

SQUAT
225 X 12
225 X 13
225 x 14
225 x 10
225 x 10

Extensions
250 x 12
250 x 12
250 x 12
250 x 10


12:56 pm
Title: Re: Here goes...feel free to input
Post by: DrManhattan on September 04, 2019, 02:59:21 PM
Wednesday, miscellaneous 12:19 PM

Stiff Legged Deads
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10

Tricep Extensions, Single  Dumbbell, both arms
100 x 12
100 x 12
100 x 12
100 x 12
100 x 12

Lat Pulldown,  medium grip
160 x 12
160 x 12
160 x 10
130 x 10
Title: Re: Here goes...feel free to input
Post by: DrManhattan on September 05, 2019, 01:42:20 PM
Thursday,  Shoulders, Biceps  10: 50 am
Standing Barbell Press
135 x 12
135 x 12
135 x 10
135 x 7 (false grip)
135 x 8

Arnold Press
30 lb x 10
30 x 12
30 x 13
30 x 14
30 x 15

Ez bar curl
70 x 12
70 x. 12
70 x 12
60 x 10

Shrugs. Dumbell
60 x 15
60 x 15
60 x 15
60 x 15

11:42 am
Title: Re: Here goes...feel free to input
Post by: DrManhattan on September 06, 2019, 02:51:21 PM
Friday, MISC 12:15 p.m.

Squats
225 x 12
225 x 12
225 x 12
225 x 12
225 x 12

Cable Flye,  standing, Lo to Hi 
50 x 12
60 x 12
70 x 12
80 x 9
60 x 12

12:50 PM
Title: Re: Here goes...feel free to input
Post by: DrManhattan on September 09, 2019, 02:21:59 PM
Monday,  LEGS  11:43 am
squats
225 x 13
225 x 13
225 x 13
225 x 13
225 x 13
12:05 PM


Extensions
250 x 12
250 x 12
250 x 12
250 x 12
250 x 12

12:21 PM
Title: Re: Here goes...feel free to input
Post by: DrManhattan on September 10, 2019, 02:06:38 PM
Chest, Tuesday  1135 am
Decline Bench, Assisted
225 x 12
225 x 12
225 x 12
225 x 12
225 x 12
135 x 20

Cable press, standing, hi to lo
50 x 16
60 x 12
70 x 12
80 x 12
100 x 10

PecDeck
100 x 12
100 x 12
100 x 15
100 x 15

1206 pm
Title: Re: Here goes...feel free to input
Post by: DrManhattan on September 11, 2019, 03:25:30 PM
Wednesday, Back, Hams
SLD
225 x 13
245 x 13
265 x 13
285 x 10
285 x 4 (last one didn't feel right- got 2 herniated discs from back in the day,  better quit while I'm ahead)

Lat pull downs
205 x 6
175 x 10
160 x 12
160 x 10
160 x 11

Bicep Curls,  cable, close grip
80 x 12
100 x 12
120 x 12
150 x 10
120 x 12

125 pm
Title: Re: Here goes...feel free to input
Post by: DrManhattan on September 16, 2019, 02:30:36 PM
Monday,  LEGS 1150 am

Squat
245 x 12
245 x 12
245 x 12
245 x 12
245 x 12
1217 pm

Leg Extensions
250 x 10
250 x 10
250 x 10
250 x 10
250 x 10

1235 pm
Title: Re: Here goes...feel free to input
Post by: DrManhattan on September 17, 2019, 03:23:13 PM
Chest, Tuesday 1250 Pm

Decline Bench, assisted

225 x 13
225 x 15
225 x 15
225 x 15
225 x 15

Cable Flye,  standing,  lo to hi
50 x 12
60 x 12
60 x 12
60 x 12
50 x 12

Pec Dek
100 x 12
100 x 12
100 x 12

Seated Chest Press
160 x 12
145 x 12
145 x 12

125 pm
Title: Re: Here goes...feel free to input
Post by: Bando on September 17, 2019, 03:44:35 PM
Chest, Tuesday 1250 Pm

Decline Bench, assisted


assisted by what?
Title: Re: Here goes...feel free to input
Post by: DrManhattan on September 17, 2019, 04:45:27 PM
Smith Machine...
I can see the confusion...
But, yeah, no spotter.
Thanks for dropping in, Bando..

Hopefully you are feeling better.
Title: Re: Here goes...feel free to input
Post by: DrManhattan on September 19, 2019, 02:32:46 PM
Thursday,  Shoulders
Standing Military Press
135 x 11
135 x 10
135 x 10
135 x 5.5
135 x 7
135 x 6
,and
Cable, reverse fly crossovers
30 x 10
30 x 10
30 x 10
30 x 10
30 x 10
Cable Lateral Raise
30 x 11
30 x 11
30 x 11
30 x 11

Title: Re: Here goes...feel free to input
Post by: DrManhattan on September 23, 2019, 09:39:03 PM
Worked at the jobsite today.
FWIW:

Bench Press
225 x 12
225 x 12
225 x 12
225 x 10

739 PM
Title: Re: Here goes...feel free to input
Post by: DrManhattan on September 24, 2019, 02:22:53 PM
Tuesday,  LEGS  1140 am

Squat
245 x 12
245 x 12
245 x 12
245 x 12
245 x 12

1210 pm

Leg Extensions
250 x 12
250 x 12
250 x 12
250 x 12
250 x 12

1223 PM

130 pm
Wide pull ups
BW x 10....6 sets
Title: Re: Here goes...feel free to input
Post by: DrManhattan on September 25, 2019, 05:45:49 PM
Home..rusty bench
ARMS, Barbell.             
65 x 12
65 x 12
65 x 12
65 x 12
65 x 12
65 x 12
65 x 12
65 x 12
65 x 12
65 x 12
Title: Re: Here goes...feel free to input
Post by: DrManhattan on September 30, 2019, 03:16:25 PM
Monday,  LEGS  1240 pm
Squat
275 x 7
275 x 7
275 x 7
275 x 7
275 x 7

Leg Extensions
250 x 12
250 x 12
250 x 12
250 x 12
250 x 12

Walking Lunges
BW x 20
BW x 20
BW x 20
Title: Re: Here goes...feel free to input
Post by: DrManhattan on October 01, 2019, 03:31:52 PM
Tuesday CHEST
Incline DB press
80 x 12
90 x 12
90 x 12
90 x 12
90 x 12

Seated Chest Press
190 x 12
190 x 12
190 x 12
190 x 12
190 x 12

Pec Deck
100 x 12
130 x 10
130 x 8
100 x 12
100 x 10
Title: Re: Here goes...feel free to input
Post by: Bando on October 01, 2019, 03:35:06 PM
Tuesday CHEST


Seated Chest Press
190 x 12
190 x 12
190 x 12
190 x 12
190 x 12

Machine?
Title: Re: Here goes...feel free to input
Post by: DrManhattan on October 01, 2019, 07:20:46 PM
Sir, yes sir!

Title: Re: Here goes...feel free to input
Post by: Bando on October 01, 2019, 07:27:12 PM
Strong #s, have you ever thought about "pyramiding" all your sets like you did with the flyes?
Title: Re: Here goes...feel free to input
Post by: DrManhattan on October 01, 2019, 07:45:02 PM
Have not, please elaborate...
And for what reason.
I'm always open to suggestions.
Thanks for dropping in...
Title: Re: Here goes...feel free to input
Post by: Bando on October 01, 2019, 08:15:31 PM
Have not, please elaborate...
And for what reason.
I'm always open to suggestions.
Thanks for dropping in...

So it goes all the way back to Arnold's Encyclopedia of Bodybuilding. He argues that if you're going to hit 5 sets of 12, you're limiting yourself by not seeing if you can get that 13th or 14th rep. Those reps you didn't think you wouldn't get are the ones that matter the most.

I had a trainer that was a competitive bodybuilder and far and away the fastest I've gotten bigger was by going up one side of the pyramid and then changing exercises. I've done a looooot of programs but this one was the best when I started out. A typical chest day would be:

Incline DB's
12 x 75's
10 x 80's
8 x 85's

Flat DB's
12 x 90's
10 x 80's
8 x 75's

Dips
10 x + 25
8 x +35
6 x + 45

Flyes
35's x fail, 3 sets

BB BP

135 x fail, 3 sets

DB Pullovers
whatever is slightly uncomfortable, for me around 80 lbs, 3 sets to fail.

I did more exercises than Arnold but my trainer was big on variety. I think your goal is size so 5 sets of 12 is always gonna limit you.

 Hoping ID weighs in as he has a solid upper lower program that always gave me results when that one stuttered out.
Title: Re: Here goes...feel free to input
Post by: DrManhattan on October 01, 2019, 08:50:38 PM
Interesting.
My goal is indeed size. More specifically hypertrophy.
I read IDs suggested article on lifting http://www.higher-faster-sports.com/trainingphilosophy.html (http://www.higher-faster-sports.com/trainingphilosophy.html)

So i have a tough pill to swallow:
1. I'm NEVER going to look like a pro bodybuilder if i don't take gear.
2. If I'm not on gear, I can't push my body beyond its limits, since i won't recover in time for the next session, therefore I'm spinning my wheels.

Having said that,  I've been kinda backing off (?)to give my muscle time to recover. Been trying it for a month or so, so I'll see how it develops.
 I have been noticing strength gains, but I'm looking for hypertrophy...

But what does all this have to do with pyramiding?
I don't know, sorry, went off subject.

I understand the pyramid concept. However,  to keep reps moderately high , I'm thinking instead of increasing lbs I just do at least 10 to 12 reps every time..by the 3rd set muscle strength is depleting so i continue to push for the same amount of reps?

I do try to increase reps with same weight, most of the time,  but stop trying when my form starts to be compromised.
Fo sho, I'm with you Bando, on increasing reps...
Title: Re: Here goes...feel free to input
Post by: Bando on October 01, 2019, 09:12:40 PM
Interesting.
My goal is indeed size. More specifically hypertrophy.
I read IDs suggested article on lifting [url]http://www.higher-faster-sports.com/trainingphilosophy.html[/url] ([url]http://www.higher-faster-sports.com/trainingphilosophy.html[/url])

So i have a tough pill to swallow:
1. I'm NEVER going to look like a pro bodybuilder if i don't take gear.
2. If I'm not on gear, I can't push my body beyond its limits, since i won't recover in time for the next session, therefore I'm spinning my wheels.



I've been on gear and if you're not fully recovered that's actually OK if you're eating properly and taking proper supplements and getting enough rest. Gear is really for that last 5% of of peaking IMO. When everything else is exhausted.

Gear is not a shortcut. It's for when you've done everything and you've played your last card. You're years from that.
Title: Re: Here goes...feel free to input
Post by: DrManhattan on October 01, 2019, 09:24:01 PM

[/quote]

I've been on gear and if you're not fully recovered that's actually OK if you're eating properly and taking proper supplements and getting enough rest. Gear is really for that last 5% of of peaking IMO. When everything else is exhausted.

Gear is not a shortcut. It's for when you've done everything and you've played your last card. You're years from that.
[/quote]

I agree with you, its not a shortcut..i think its for additional strength, faster recovery, hence faster gains, keep body fat down etc.
You can def tell the ones who are on vs ones who are not.
Some who are on hot sauce (not all) think its a shortcut..and hence don't put in the work and you can tell in their physique...but thats another thread..

I'll check out Arnold's Encyclopedia...
Thanks Bando.
Title: Re: Here goes...feel free to input
Post by: Bando on October 01, 2019, 09:35:11 PM

I'll check out Arnold's Encyclopedia...
Thanks Bando.

sounds good, solid foundation. I have a paper copy I might be willing to lend out.
Title: Re: Here goes...feel free to input
Post by: DrManhattan on October 02, 2019, 03:36:07 PM
Wednesday,  Home, Rusty Bench
Arms
BB curl
75 x 10
75 x 11
75 x 12
75  x 13
75 x 14
75 x 15
75 x 15
75 x 12
75 x 13
75 x 14
Title: Re: Here goes...feel free to input
Post by: DrManhattan on October 03, 2019, 02:58:16 PM
Thursday,  Shoulders
Military Press,  Standing
135 x 10
135 x 11
135 x 12
135 x 11
135 x 8
Rear Delt Machine
85 x 10
85 x 10
85 x 10
70 x 9
70 x 11
Cable, Lateral Raise
30 x 10
30 x 11
30 x 12
Title: Re: Here goes...feel free to input
Post by: DrManhattan on October 07, 2019, 03:21:28 PM
Monday LEGS
squat
275 x 7
275 x 8
275 x 9
275 x 10
275 x 6

Leg Extensions
250 x 12
250 x 12
250 x 13
250 x 14
250 x 14
Title: Re: Here goes...feel free to input
Post by: DrManhattan on October 09, 2019, 03:17:11 PM
Wednesday,  CHEST
Superset:
DB flye, DB press/squeeze
40 x 12, 40 x 12
50 x 12, 50 x 12
60 x 12, 60 x 12
60 x 12, 60 x 5
50 x 12, 50 x 12
Incline Bench, cable Flye
50 x 12
50 x 12
50 x 12
50 x 12
50 x 12
Chest Press, Seated
160 x 12
190 x 12
190 x 12
190 x 12
160 x 15
Title: Re: Here goes...feel free to input
Post by: DrManhattan on October 14, 2019, 02:20:22 PM
Monday,  LEGS
Squat
285 x 5
285 x 6
285 x 7
285 x 6
285 x 5
Leg Extensions
250 x 13
250 x 14
250 x 15
250 x 11
250 x 13
Title: Re: Here goes...feel free to input
Post by: DrManhattan on October 15, 2019, 02:30:48 PM
Tuesday,  CHEST
Bench Press
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
135 x 20
PecDeck
115 x 12
115 x 13
115 x 12
115 x 12
Standing Cable Flye,  lo to hi
40 x 12
50 x 12
60 x 12

Title: Re: Here goes...feel free to input
Post by: DrManhattan on October 16, 2019, 02:19:08 PM
Wednesday,  BACK
BW wide pull ups
X 13
X 13
X 10
X 10
X 7
Lat Pulldown, wide grip
160 x  10
175 x 10
160 x 10
145 x 12
145 x 13
Close grip, pull down
100 x 12
115 x 12
130 x 12
145 x 8
Title: Re: Here goes...feel free to input
Post by: DrManhattan on October 18, 2019, 02:55:13 PM
Friday, GUNS
BW Chinups
X10
X10
X10
X 9
X 8
Preacher Curls
50 x 12
70 x 9
70 x 9
70 x 10
70 x 8
DB Tri Extensions
80 x 12
100 x 12
100 x 12
100 x 12
100 x 13
100 x 14
Title: Re: Here goes...feel free to input
Post by: Bando on November 04, 2019, 08:22:13 PM
Not taking another month off are you?
Title: Re: Here goes...feel free to input
Post by: DrManhattan on November 04, 2019, 09:31:48 PM
Aww I hope not.
This is the last hectic week at work. back to the norm next week.
Been fasting as well 16/8 so I'm not looking forward to see how that manifests in the gym.

Thanks for dropping in , Bando.
Title: Re: Here goes...feel free to input
Post by: DrManhattan on November 06, 2019, 03:44:27 PM
Wednesday,  LEGS
Squat
225 x 10
225 x 11
225 x 12
225 x 13
Leg Extensions
250 x 12
250 x 12
250 x 12
250 x 12
Deadlift, Stiff Leg'd
225 x 8
225 x 10
225 x 10
Title: Re: Here goes...feel free to input
Post by: Bando on November 06, 2019, 06:07:37 PM
That's more like it 8)
Title: Re: Here goes...feel free to input
Post by: DrManhattan on November 06, 2019, 06:10:38 PM
Lol thanks Bando..felt weak as heck, but I'll be back where I left off in 30 days.
Noticed you had a 300+ squat...nice!!
Title: Re: Here goes...feel free to input
Post by: DrManhattan on November 11, 2019, 03:13:52 PM
Monday LEGS
Squat
225 x 12
225 x 12
225 x 12
225 x 12
225 x 10
Extensions
250 x 13
250 x 12
250 x 12
250 x 13
Title: Re: Here goes...feel free to input
Post by: DrManhattan on November 12, 2019, 03:05:51 PM
TUESDAY,  CHEST
incline DB press (30%)
60 x 12
70 x 12
80 x 12
90 x 8
Incline DB Flye
35 x 12
45 x 12
55 x 12
60 x 8
Barbell Bench Press
135 x 12
185 x 7
185 x 8
185 x 10
Cable Flye,  standing,  lo to hi
60 x 10
60 x 12
60 x 12
Title: Re: Here goes...feel free to input
Post by: DrManhattan on November 14, 2019, 03:38:01 PM
Thursday,  Back/Hams
BW Wide Pull Up
X10
X 8
X 10
X 8
X 10
Stiff Leg'd Dead
245 x 8
245 x 9
245 x 10
245 x 11
245 x 12
Wide Grip Lat Pulldown
160 x 10
175 x 10
190 x 10
205 x 7
Title: Re: Here goes...feel free to input
Post by: DrManhattan on November 20, 2019, 02:52:38 PM
Misc, Wednesday
Squat
225 x 8
275 x 7
275 x 7
295 x 3
Military Press, Standing
135 x 8
135 x 9
135 x 7
135 x 7
Lat Pulldown, wide
160 x 10
175 x 10
190 x 8
175 x 9.5

Title: Re: Here goes...feel free to input
Post by: DrManhattan on November 21, 2019, 03:21:02 PM
Thursday CHEST
BW Dips
X12
X12
X12
Incline DB Press
80 x 12
80 x 13
80 x 12
80 x 11

PecDeck
85 x 12
85 x 12
85 x 12
85 x 12

Walking Lunges
BW x 24
BW x 24
BW x 26
BW x 26
Title: Re: Here goes...feel free to input
Post by: DrManhattan on November 22, 2019, 04:07:26 PM
Friday,  MISC
Stiff Leg'd Deads
225 x 10
275 x 10
295 x 10
295 x 10
Seated Chest Press, Machine
115 x 15
190 x 10
235 x 4
190 x 10 (palms up)
190 x  10 (palms up)
Title: Re: Here goes...feel free to input
Post by: DrManhattan on November 25, 2019, 03:01:15 PM
Monday. CHEST
DB Press...Slow, 5 count up, 5 count down
30 x 10
40 x 7
40 x 6
40 x 5
PecDeck, Slow,5 up, 5 dwn...
40 x 5
40 x 6
40 x 7
40 x 6
Cable, Flye, lo to lo, 5/5
30 x 6
30 x 6
30 x 8
30  x 8
Title: Re: Here goes...feel free to input
Post by: DrManhattan on November 26, 2019, 02:34:46 PM
LEGS,  Tuesday
Squat
225 x 10
225 x 11
225 x 12
225 x 13
225 x 14
Title: Re: Here goes...feel free to input
Post by: DrManhattan on November 29, 2019, 02:30:49 PM
Friday, MISC
DB Press
60 x 15
70 x 15
80 x 12
100 x 10
100 x 10
100 x 8
Lat Pulldown
160 x 12
175 x 12
190 x 10
190 x 10
190 x 8
Ez bar arm curl
60 x 12
60 x 10
60 x 10
Title: Re: Here goes...feel free to input
Post by: DrManhattan on December 02, 2019, 04:08:28 PM
Monday LEGS
Squat
225 x 10
225 x 11
225 x 12
225 x 14
225 x 8
Title: Re: Here goes...feel free to input
Post by: DrManhattan on December 03, 2019, 03:20:41 PM
Tuesday CHEST
Cable Flye,  Hi to lo
50 x 15
60 x 15
70 x 15
80 x 15
90 x 12
90 x 12
Seated CHEST Press
100 x 15
130 x 15
160 x 15
190 x 13
220 x 10
Title: Re: Here goes...feel free to input
Post by: DrManhattan on December 04, 2019, 03:34:55 PM
Wednesday,  Back
Body weight pull up
X 12
X 8
X 10
X 10
X 10
SL deads
275 x 8
275 x 10
275 x 8
275 x 10
Lat Pulldown,  wide
130 x 12
160 x 12
190 x 9
160 x 10
Title: Re: Here goes...feel free to input
Post by: DrManhattan on December 09, 2019, 03:34:48 PM
Monday LEGS
Squat
245 x 10
245 x 12
265 x 8
245 x 10
245 x 5
Extensions
250 x 12
250 x 12
250 x 12
250 x 12
250 x 12
Title: Re: Here goes...feel free to input
Post by: DrManhattan on December 10, 2019, 02:31:38 PM
Tuesday CHEST
DB Press
100 x 10
100 x 12
100 x 13
100 x 11
100 x 11
Cable Flye hi to lo
70 x 12, Leg Raises x 10
80 x 12, leg raises x 12
90 x 12, leg raises x 12
70 x 15, leg raises x 12
Title: Re: Here goes...feel free to input
Post by: DrManhattan on December 11, 2019, 03:24:36 PM
Wednesday,  BACK
BW Pull ups
X 10
X 10
X 10
X 8
X 8
Seated Rows,  Close Grip
130 x 15
160 x 12
190 x 12
190 x 12
190 x 10
Wide Lat Pulldown
160 x 12
175 x 10
160 x 10
160 x 12
160 x 12
130 x 12
Title: Re: Here goes...feel free to input
Post by: DrManhattan on December 12, 2019, 02:39:07 PM
Thursday SHOULDERS
Military Press. Standing.
135 x 10
135 x 10
135 x 10
135 x 10
135 x 6
Cable Raises, side
30 x 12, leg raises x 12
40 x 12, leg raises x 13
30 x 15, leg raises x 14
30 x 15, leg raises x 15
DB Press,  Standing, 35 seconds rest /set
35 x 10
35 x 10
35 x 12
35 x 12
Title: Re: Here goes...feel free to input
Post by: DrManhattan on December 16, 2019, 03:06:12 PM
Monday LEGS
Squat
225 x 7
275 x 6
275 x 7
275 x 5
225 x 10
Leg Extensions
220 x 12, then 10 seconds hold
220 x 12, then 10 seconds hold
220 x 12, then 10 seconds hold
220 x 12, then 10 seconds hold
Walking Lunges,  Body Weight
X 22
X 22
X 22
Title: Re: Here goes...feel free to input
Post by: DrManhattan on December 17, 2019, 02:54:13 PM
Tuesday CHEST
Cable, Decline Flye
40 x 12
50 x 12
60 x 12
60 x 10
50 x 12
Cable, Incline Flye
40 x 12
50 x 10
40 x 12
40 x 12
40 x 12
Title: Re: Here goes...feel free to input
Post by: DrManhattan on December 18, 2019, 03:37:37 PM
Wednesday,  BACK
SLD
225 x 10
295 x 10
295 x 11
300 x 10
300 x 10
Pulldown,  Wide
175 x 8
175 x 10
175 x 10
175 x 10
Title: Re: Here goes...feel free to input
Post by: DrManhattan on December 19, 2019, 02:50:42 PM
Thursday,  ARMS
cable tri extension , cable bi curl, plank
100 x 15, 70 x 15, 60 sec plank
110 x 15, 80 x 15 , 60 sec plank
120 x 15, 90 x 15, 45 sec plank
135 x 13, 90 x 15, 30 sec plank
135 x 13, 100 x 15,, 35 sec plank
135 x 13, 100 x 13, 12 leg raises
135 x 12, 100 x 12, 12 leg raises
Title: Re: Here goes...feel free to input
Post by: DrManhattan on December 20, 2019, 04:05:26 PM
Friday SHOULDERS
Standing Military Press, Barbell
135 x 10
135 x 11
135 x 8
135 x 5...smh
Arnold Press
40 lb x 10
35 x 10
35 x 10
35 x 10
35 x 8
Cable, Lateral Raise, Single Arm
30 x 10, facepull 100 x 12
30 x 10, FP 120 x 12
30 x 10, FP 135 x 12
30 x 12, FP 135 x 12
DB Shrug
70 x 12
70 x 13
70 x 12
70 x 12
Title: Re: Here goes...feel free to input
Post by: Bando on December 20, 2019, 06:47:13 PM
Good work in here, couple comments. SLDL's are mainly for hams not back unless you're doing them wrong. Cable flyes does not a chest day make, nothing wrong with them, but gotta mix it up with some pressing, keep at it! Consistency much better!
Title: Re: Here goes...feel free to input
Post by: DrManhattan on December 20, 2019, 08:30:45 PM
Thanks for dropping in,  Bando..

Although I do feel hamstring activate (and glutes) with SLDL..I also feel most my back muscles..trapz, rear delts, lats, to include hamstrings and glutes sore the next couple days..

For chest,  been limited to cable..my right wrist has been complaining with any kind of press.

Today for example,  attempted military press..
Well.......you can see how the reps dwindle at the end..there's a sharp pain from the palm where thumb is radiating into wrist.
Shoot, wrist hurts even when I'm holding bar during squats..any funny angle..

FYI,  for me personally,  bench press(probably because I wasn't doing them properly,  bringing bar closer  to chin instead of below nips) never really did much for pecs..
DB Press yes, Barbell Press notsomuch..

However! Cable chest exercises made pecs sore!

Been trying to be consistent. Next attitude adjustment is my diet....but damn, carbs are delicious...dirty carbs especially.


Title: Re: Here goes...feel free to input
Post by: Bando on December 20, 2019, 08:52:03 PM
Ever try wrist curls? High reps? Helps me.
Title: Re: Here goes...feel free to input
Post by: DrManhattan on December 20, 2019, 09:02:09 PM
Hmmmm...i will check it out.
Read this on another site:

https://www.darkironfitness.com/what-are-the-benefits-of-wrist-curls/ (https://www.darkironfitness.com/what-are-the-benefits-of-wrist-curls/)

Interesting...
Thanks Bando.
Title: Re: Here goes...feel free to input
Post by: DrManhattan on December 23, 2019, 02:15:50 PM
Monday  CHEST...
Decline Cable Flye
50 x 12
60 x 12
70 x 10
70 x 11
60 x 12
Incline Cable Flye
50 x 12
60 x 10
50 x 10
50 x 10
50 x 10
Seated CHEST Press
205 x 8
160 x 20
190 x 15
205 x 12
Title: Re: Here goes...feel free to input
Post by: DrManhattan on January 01, 2020, 02:39:43 PM
January 1, 2020
Wednesday LEGS
Squat
275 x 3
225 x 8
225 x 9
225 x 10
225 x 8
Extensions
250 x 10
250 x 10
250 x 10
250 x 10
250 x 10
Title: Re: Here goes...feel free to input
Post by: DrManhattan on January 03, 2020, 02:42:16 PM
Friday  CHEST
Decline Cable Flye
50 x 12
60 x 10
70 x 10
70 x 8
60 x 10
Incline Cable Flye
60 x 10
60 x 10
60 x 7
50 x  10
50 x 12
Bench Press, 30 second rest between sets
135 x 17
135 x 13
135 x 10
135 x 8
135 x 8
Title: Re: Here goes...feel free to input
Post by: DrManhattan on January 06, 2020, 03:38:09 PM
Monday,  LEGS
Front BB Squats
135 x 10
155 x 10
175 x 10
195 x 4
Extensions
250 x 11
250 x 12
250 x 13
250 x 12
250 x
Walking Lunges
BW x 24
BW x 24
BW x 24
Title: Re: Here goes...feel free to input
Post by: DrManhattan on January 07, 2020, 02:32:29 PM
Tuesday SHOULDERS
Standing Military Press BB
135 x 10
135 x 11
135 x 10
135 x 10
135 x 8
AMRAP x 1 minute, DB Press, standing
20 lb x 46
20 lb x 25
15 lb x 46
15 lb x 42
Shoulder Shrug/ Farmer's
55 lb dbs x 25
55 x 25
55 x 20
55 x 25

Title: Re: Here goes...feel free to input
Post by: DrManhattan on January 08, 2020, 02:57:42 PM
Wednesday BACK (and hams, glutes, )
SLD
315 x 5
315 x 5
315 x 5
315 x 7
315 x
Single Arm DB row
85 x 10 L, 85 x 7 R
85 x 10
85 x 10
85 x 10
85 x 10
Narrow Grip Pulldown
100 x 15
160 x 10
190 x 8
Title: Re: Here goes...feel free to input
Post by: Bando on January 08, 2020, 09:20:47 PM
Tuesday SHOULDERS
Standing Military Press BB
135 x 10
135 x 11
135 x 10
135 x 10
135 x 8
AMRAP x 1 minute, DB Press, standing
20 lb x 46
20 lb x 25
15 lb x 46
15 lb x 42
Shoulder Shrug/ Farmer's
55 lb dbs x 25
55 x 25
55 x 20
55 x 25

Them AMRAPS give a nice pump?
Title: Re: Here goes...feel free to input
Post by: DrManhattan on January 08, 2020, 11:57:53 PM
Ha! Not really..got my ass handed by 15lb dumbells..
Title: Re: Here goes...feel free to input
Post by: DrManhattan on January 09, 2020, 03:09:57 PM
Thursday CHEST
Decline cable Flye
50 x 12
60 x 12
70 x 10
70 x 9
60 x 12
Incline Cable Flye
60 x 10
50 x 12
50 x 10
50 x 10
50 x 12
DB pullover
75 x 10
75 x 10
75 x 10
Chest Press Machine
175 x 12
175 x 15
175 x 12
175 x 10
175 x 10
Title: Re: Here goes...feel free to input
Post by: DrManhattan on January 10, 2020, 02:53:11 PM
Friday ARMS
Superset
Cable Curl.             Cable Tri Extension
50 x 15.                    80 x 15
80 x 15.                     100 x 15
100 x 15.                    100 x 15
100 x 15.                      100 x 15
100 x 15.                      135 x 15
100 x 15.                      135 x 12
100 x 15.                      120 x 12
100 x 12.                       120 x 10

MISC:
DB press, flat bench
80 x ZERO

Cable Flye,  standing
50 x 15
50 x 15
50 x 15
50 x 15
50 x 15
Title: Re: Here goes...feel free to input
Post by: DrManhattan on January 13, 2020, 03:29:12 PM
Monday LEGS
Squats
275 x 5
275 x 6
275 x 6
275 x 5
275 x 5
Leg Extensions
250 x 12
250 x 13
250 x 14
250 x 15
250 x 12
Title: Re: Here goes...feel free to input
Post by: DrManhattan on January 14, 2020, 03:17:35 PM
Tuesday Back, Hams
SLDz
315 x 6
315 x 8
315 x 9
315 x 10
LAT Pulldown narrow
175 x 8
175 x 10
190 x 10
205 x 8
175 x 10
Leg Press, then calf raise
200 x 10, x 15
220 x 15, x 15
240 x 13, x 13
Title: Re: Here goes...feel free to input
Post by: DrManhattan on January 15, 2020, 03:29:05 PM
Wednesday CHEST
Flat DB Press
100 x 12
100 x 13
100 x 12
100 x 10
100 x 11
Decline Cable Flye
60 x 10
50 x 12
50 x 12
50 x 12
50 x 12
Incline Cable Flye
50 x 10
50 x 10
50 x 10
40 x 12
40 x 10
Seated CHEST Press
175 x 10
190 x 12
205 x 10
Title: Re: Here goes...feel free to input
Post by: DrManhattan on January 16, 2020, 12:46:50 PM
Thursday Arms
Cable Curls. Cable Extensions, superset
80 x 15.            120 x 15
100 x 15.             150 x 12
120 x 12.            150 x 12
120 x 12.           150 x 12
120 x 12.           150 x 12
120 x 12.          150 x 12
120 x 12.          150 x 12
120 x 12.          150 x 12
120 x 12.         150 x 12
120 x 12.         150 x 12

MISC
Cable Flye,  Standing Lo to Hi
50 x 12
50  x 13
50 x 14
50 x 15
50 x 16
Title: Re: Here goes...feel free to input
Post by: DrManhattan on January 17, 2020, 02:41:03 PM
Friday MISC
DB Squat/Shoulder Press
35 x 12
40 x 12
45 x 12
50 x 12
55 x 10
Leg Extensions, Ab Roll out
250 x 12, x 12
250 x 13, x 13
250 x 14,  x 14
250 x 15, x 15
250 x 16, x 16
Title: Re: Here goes...feel free to input
Post by: DrManhattan on January 20, 2020, 02:30:15 PM
Monday LEGS
Squats
275 x 6
275 x 7
295 x 6
295 x 6
295 x 6
Extensions
250 x 12
250 x 13
250 x 13
250 x 10
250 x 11
Walking Lunges,  BW
X 20
X 20
X 24
Title: Re: Here goes...feel free to input
Post by: DrManhattan on January 21, 2020, 02:03:30 PM
TUESDAY CHEST
Decline cable Flye
60 x 12
60 x 13
60 x 12
60 x 12
60 x 10
Incline cable Flye
60 x 11
60 x 11
50 x 12
50 x 11
50 x 12
Chest Press Machine
250 x 10
250 x 10
250 x 10
250 x 10
205 x 11
Title: Re: Here goes...feel free to input
Post by: DrManhattan on January 22, 2020, 03:05:03 PM
Wednesday  Shoulders
Standing Military Press
145 x 8
145 x 8
145 x 8
145 x 8
145 x 7
DB Press
40 x 10
50 x 10
60 x 6
50 x 10
50 x 10
Rear Delt Machine
55 x 12
70 x 12
85 x 10
70 x 12
70 x 11
Title: Re: Here goes...feel free to input
Post by: DrManhattan on January 23, 2020, 01:19:34 PM
Thursday MISC
Cable Curls.             Tri Extensions
120 x 12.                   150 x 12
120 x 13.                    150 x 13
120 x 14.                   150 x 14
Rest
120 x 12.                     150 x 12
120 x 10.                     150 x 12
120 x 10.                      150 x 12
Rest
120 x 12.                     150 x 12
120 x 10.                    150 x 10
100 x 12.                    120 x 14
Leg Extensions
250 x 12
250 x 10
250 x 12
250 x 10
250 x 10
Cable Flye,  standing lo to hi
50 x 10
50 x 11
50 x 12
50 x 15
50 x 15
Title: Re: Here goes...feel free to input
Post by: DrManhattan on January 27, 2020, 03:41:50 PM
Monday LEGS
Squat
295 x 5
295 x 5
295 x 5
295 x 5
295 x 5
Leg Extensions
250 x 15
250 x 13
250 x 12
250 x 12
250 x 12
Walking Lunges, Dumbbells
25 lb x 20
30 lb x 20
O lb x 26

Title: Re: Here goes...feel free to input
Post by: DrManhattan on January 28, 2020, 04:09:32 PM
Tuesday CHEST
DB Press
100 x 12
100 x 12
100 x 12
100 x 12
100 x 10
100 x 10
Decline Cable Flye
50 x 12
60 x 12
60 x 10
50 x 12
50 x 12
Chest Press Machine
190 x 12
205 x 12
220 x 12





Incline Cable Flye
Title: Re: Here goes...feel free to input
Post by: DrManhattan on January 29, 2020, 02:51:44 PM
Wednesday BACK
Lat Pulldown, Wide
160 x 12
175 x 12
190 x 10
175 x 11
160 x 12
Lat Pulldown,  Narrow
145 x 11
145 x 12
145 x 11
145 x 12
145 x 12
Seated Row,  Narrow
160 x 10
130 x 15
145 x 15
160 x 12
160 x 13
Misc
Facepulls
150 x 12 x 4 sets
Title: Re: Here goes...feel free to input
Post by: Bando on January 29, 2020, 06:52:42 PM
Tuesday CHEST
DB Press
100 x 12
100 x 12
100 x 12
100 x 12
100 x 10
100 x 10


Nice. I'm a big fan of dumbells. 100's in each hand right?
Title: Re: Here goes...feel free to input
Post by: DrManhattan on January 29, 2020, 07:12:31 PM
Lol in each hand..yes.
Thanks Bando
Title: Re: Here goes...feel free to input
Post by: DrManhattan on January 30, 2020, 03:13:56 PM
Thursday SHOULDERS
Standing Military Press, Barbell
135 x 11
135 x 12
145 x 9
135 x 11
135 x 10
Machine Shoulder Press
135 x 10
160 x 12
190 x 10
220 x 0

Massive Headache. :/
Title: Re: Here goes...feel free to input
Post by: DrManhattan on February 03, 2020, 02:54:26 PM
Monday LEGS
Squat
295 x 6
295 x 7
295 x 6
295 x 6
295 x 6
Extensions
250 x 12
250 x 13
250 x 12
250 x 12
250 x 12
Walking Lunges
X20
X20
X 20
Title: Re: Here goes...feel free to input
Post by: DrManhattan on February 04, 2020, 02:44:41 PM
Tuesday CHEST
DB Press
100 x 15
100 x 16
100 x 14
100 x 13
100 x 12
Seated CHEST Press Machine
250 x 12
265 x 10
265 x 11
265 x 11
Standing Cable Flye, Lo to Hi
60 x  12
60 x 12
60 x 12
60 x 12
Peck Deck
100 x 10
100 x 12
100 x 12
100 x 12
Title: Re: Here goes...feel free to input
Post by: DrManhattan on February 05, 2020, 02:13:46 PM
Wednesday MISCELLANEOUS
EZ bar preacher curls
50 x 20
50 x 15
50 x 10
50 x 12
50 x 10
50 x 13
50 x 10
50 x 12
Overhead Tri Rope Extensions, bi curls
70 x 12.                       70 x 12
70 x 15.                      70 x 15
70 x 15.                      70 x 20
70 x 13.                      100 x 13
70 x 12.                      100 x 12
DB Tri Extensions ( both hands, one dumbbell)
70 x 12
80 x 12
90 x 12
100 x 12
Title: Re: Here goes...feel free to input
Post by: DrManhattan on February 07, 2020, 03:40:00 PM
Friday,  MISC
SLDs
315 x 5
315 x 7
315 x 10
315 x 4
Seated Cable Row, Close Grip
160 x 15
205 x 8
175 x 10
175 x 11
175 x 12
Barbell Row,
135 x 10
135 x 11
135 x 10
135 x 11
135 x 10
Title: Re: Here goes...feel free to input
Post by: DrManhattan on February 10, 2020, 02:32:33 PM
Monday LEGS
Squat
295 x 6
295 x 7
295 x 5
300 x 5
300 x 4
Leg Extensions
250 x 12
250 x 12
250 x 12
250 x 12
250 x 12
Walking Lunges BW
30, 30, 19
Title: Re: Here goes...feel free to input
Post by: Merkley on February 11, 2020, 08:04:26 AM
Good stuff!
Title: Re: Here goes...feel free to input
Post by: DrManhattan on February 11, 2020, 02:44:59 PM
Thanks Mr Merkley!
Title: Re: Here goes...feel free to input
Post by: DrManhattan on February 11, 2020, 03:27:39 PM
Tuesday CHEST
Incline DB Press
75 x 15
90 x 12 
100 x 8
90 x 10
75 x 12
Incline Barbell Press
135 x 15
135 x 12
135 x 8
135 x 10
135 x 10
135 x 8
Standing Cable Flye,  Lo to Lo
40 x 20
50 x 16
50 x 18
50 x 16
50 x 12
Pec Deck
85 x 12
100 x 10
100 x 8
100 x 10
100 x 10
Title: Re: Here goes...feel free to input
Post by: Bando on February 11, 2020, 06:52:46 PM
Lots of good volume up in here.
Title: Re: Here goes...feel free to input
Post by: DrManhattan on February 12, 2020, 01:38:15 PM
Ha! Thanks Bando. Trying to get muskles to wake up....😬
Title: Re: Here goes...feel free to input
Post by: DrManhattan on February 12, 2020, 02:13:42 PM
Wednesday MISCELLANEOUS
SLDs
315 x 7
315 x 8
315 x 7
315 x 5
315 x 3 (forgot gloves..doh!)
Leg Press, Machine
340 x 10
340 x 11
340 x 12
340 x 13
Seated Row,  close grip
175 x 10
175 x 11
175 x 13
175 x 10
Title: Re: Here goes...feel free to input
Post by: Bando on February 12, 2020, 07:36:14 PM
Wednesday MISCELLANEOUS
SLDs
315 x 7
315 x 8
315 x 7
315 x 5
315 x 3 (forgot gloves..doh!)
Leg Press, Machine
340 x 10
340 x 11
340 x 12
340 x 13
Seated Row,  close grip
175 x 10
175 x 11
175 x 13
175 x 10

I used to call them leftovers. Stuff I didn't get to during other workouts
Title: Re: Here goes...feel free to input
Post by: DrManhattan on February 12, 2020, 07:50:55 PM
Man, it feels like I'm juggling..trying to do many things at once, but trying not to forget or drop anything. trying to make time.
I guess that applies to life as well...

Damn sand in the hourglass...

Thanks for dropping in,  Bando!
Title: Re: Here goes...feel free to input
Post by: DrManhattan on February 13, 2020, 02:39:12 PM
Thursday,  Shoulders
Standing Military Press BB
135 x 11
135 x 10
135 x 10
135 x 10
135 x 8
Shoulder Press Machine
160 x 10
175 x 10
190 x 10
205 x 9.5
190 x 10
Face Pulls, shrugs
80 x 20,  55 x 12
100 x 12, 70 x 12
100 x 13, , 55 x 12
100 x 12, 55 x 7
Title: Re: Here goes...feel free to input
Post by: DrManhattan on February 24, 2020, 03:11:50 PM
Weeklong hiatus...work.
Monday LEGS
Squat
225 x 8
225 x 9
225 x 10
225 x 7
Leg Extensions
250 x 10
250 x 10
250 x 10
250 x 10
250 x 10

To be continued..
Title: Re: Here goes...feel free to input
Post by: DrManhattan on February 25, 2020, 03:24:47 PM
Tuesday CHEST
Machine Press, Seated
190 x 10
190 x 12
190 x 14
190 x 16
190 x 13
190 x 13
190 x 12
190 x 15
190 x 12
190 x 11
Title: Re: Here goes...feel free to input
Post by: DrManhattan on February 27, 2020, 02:42:31 PM
Thursday MISC
Sdlz
225 x 10
225 x 12
225 x 13
225 x 13
225 x 10
Walking Lunges BW
X 30
X 30
X 20

Title: Re: Here goes...feel free to input
Post by: DrManhattan on February 28, 2020, 02:37:35 PM
Friday MISC
Pull ups BW
X 10
X 8
X 8
X 6
X 7
X 6
Wide lat Pulldown , 60 sec rest
160 x 11
160 x 10
160 x 8
160 x 10
160 x 8
Seated Rows, Close Grip , 60 sec rest
160 x 11
160 x 10
160 x 10
160 x 10
160 x 10
160 x 10
Seated CHEST Press Machine
160 x 16
176 x 16
190 x 13
205 x 12
220 x 10
Face Pulls
135 x 10
135 x 11
135 x 10
Title: Re: Here goes...feel free to input
Post by: DrManhattan on March 02, 2020, 02:39:43 PM
Monday LEGS
Squat
225 x 10
225 x 11
225 x 12
225 x 10
Leg Extensions
250 x 11
250 x 10
250 x 10
250 x 10
Walking Lunges BW
30, 30, 20
Title: Re: Here goes...feel free to input
Post by: DrManhattan on March 03, 2020, 04:07:13 PM
Tuesday CHEST
DB Press
100 x 12
100 x 13
100 x 12
100 x 9
100 x 10
Seated CHEST Press
160 x 12
190 x 11
220 x 11
220 x 11
160 x 15
Cable Flye,  Standing
40 x 15
50 x 12
60 x 10
50 x 10
50 x 10
Flat Bench Press,  BB
135 x 13
135 x 14
135 x 8
Title: Re: Here goes...feel free to input
Post by: DrManhattan on March 04, 2020, 03:07:26 PM
Wednesday MISC
SLDs
225 x 10
245 x 10
265 x 10
265 x 10
265 x 10
Wide Pullups BW
10,
8
9
7
7
Calf Raise, Seated
90 x 12
90 x 12
90 x 12
90 x 12
90 x 12
Wide Pulldown
160 x 10
160 x 11
160 x 11
160 x 11
160 x 10
Title: Re: Here goes...feel free to input
Post by: DrManhattan on March 05, 2020, 02:37:33 PM
Thursday MISC
Body Weight,  Close Grip Pullups
X 10
X 10
X 10
X 9
X 7
Tri Dips
X 12
X 12
X 13
X 15
X 16
EZ Bar Curls.     DB Tri Extension
60 x 15.                  80 x 12
70 x 12.                  90 x 12
80 x 10.                 100 x 12
80 x 9.                   100 x 10
70 x 10.                   85 x 12
Title: Re: Here goes...feel free to input
Post by: DrManhattan on March 06, 2020, 02:06:44 PM
Friday......(?)
Leg Press
200 x 15
200 x 16
200 x 20
200 x 22
200 x 26
200 x 30
Hip Thrusts, EZ bar
45 x 15
70 x 15
70 x 20
70 x 20
Leg Extensions.            Chest Press Machine
250 x 10.                          205 x 12
250 x 11.                          220 x 12
250 x 12.                          205 x 15
Title: Re: Here goes...feel free to input
Post by: DrManhattan on March 16, 2020, 05:46:57 PM
Monday, 
DB Deads
60 x 12
70 x 12
80 x 12
90 x 12
100 x 12
Walking Lunges BW
26
30
40
30
32
Title: Re: Here goes...feel free to input
Post by: DrManhattan on March 17, 2020, 09:41:10 PM
Tuesday Shoulders
DB alternating press
30 x 30
40 x 30
50 x 20
60 x 12
55 x 14
Side Lateral Raise
15 x 12
20 x 9
15 x 12
15 x 14
15 x 15
Title: Re: Here goes...feel free to input
Post by: DrManhattan on March 18, 2020, 07:32:50 PM
Wednesday BACK
DB Rows
50 x 12
60 x 12
70 x 12
80 x 12
90 x 12
100 x 10
90 x 12
80 x 12
Title: Re: Here goes...feel free to input
Post by: DrManhattan on March 19, 2020, 09:03:17 PM
Thursday CHEST
DB Press , Incline
55 x 15
65 x 12
75 x 12
85 x 12
100 x 8
DB Flye,  Incline
35 x 12
45 x 12
55 x 12
65 x 8
55 x 12
Title: Re: Here goes...feel free to input
Post by: DrManhattan on March 28, 2020, 02:57:01 PM
Home Gym
Walked, jogged outside 3.4 miles
6 sets walking Lunges x 30
DB shoulder press
35 x 15
35 x 14
35 x 12
35 x 15
35 x 12
Title: Re: Here goes...feel free to input
Post by: DrManhattan on April 03, 2020, 03:34:43 PM
Thursday MISC
DB squat
90 (45 ×2) x 15, 5 sets
Walking Lunges
5 sets x 24