Iron Sanctuary

Journals => Journals => Topic started by: Dave on October 07, 2020, 08:13:00 PM

Title: Time and Patience
Post by: Dave on October 07, 2020, 08:13:00 PM
Working sets only...

Squats
(Rest Pause)

265x5, +3 +2

Close Grip Bench
(Rest Pause)

185x6, +4 +1 +1

DB Incline Press
(3-4 second down fast up)

65sx10 with a 6 second hold at the bottom of the last rep

DB Laterals
(myoreps)

20sx12, 3 sets of 3, 1 set of 2
Title: Re: Time and Patience
Post by: Bando on October 07, 2020, 08:31:05 PM
Welcome Back.  8)
Title: Re: Time and Patience
Post by: ShawnJ on October 07, 2020, 10:46:14 PM
🤯🤯🤯 humans!!!
Title: Re: Time and Patience
Post by: Dave on October 08, 2020, 03:18:36 PM
Touch and Go Deads

365x5

DB Pullovers
3-4 second down, hold on last rep

60sx10 with a 12 second hold on rep 10

Seated Facepulls
myoreps

60 lbsx12, 6 sets of 3, 1 set of 2

EZ Bar Curls
Rest Pause

+80 lbsx5, +4, +1


Everything should get a bump next week.
Title: Re: Time and Patience
Post by: Dave on October 10, 2020, 03:41:29 PM
Was hoping to use my work gym last night so I could use the leg press but it's been shut down for a month.  Fucking covid  >:( Got after it today when I woke up after night shift.

Standing OHP
(Rest Pause)

135x4, +2, +2

DB Goblets
(3-4 seconds down, hold last rep)

75s x 10, 13 second hold

OH Cable Tricep Ext
(Slow and hold last rep)

+42.5 x 10, 12 second hold

Incline DB Flyes
(myoreps)

40s x 12, 2 sets of 3
Title: Re: Time and Patience
Post by: Dave on October 11, 2020, 07:22:29 PM
Medium Grip Lat Pulldowns
(Rest Pause)

140x6, +4, +2

Neutral Grip Rows
(Slow and hold on last rep)

170x10, 10 second hold on last rep

Leg Curls
(myoreps)

115x12, 3 sets of 3, 1 set of 2

DB Incline Curls
(Slow and hold on last rep)

25sx10, 5 second hold on last rep

Title: Re: Time and Patience
Post by: Dave on October 12, 2020, 06:15:35 PM
Flat Bench
(Rest Pause)

195x4, +3, +1

Incline bench lateral raise
(Slow with hold on last rep)

15'sx10, 5 second hold

Paused Leg Extensions
(myoreps)

135x12, 5 sets of 3, 1 set of 2

Underhand Grip Tricep Pressdowns
(myoreps)

50x12, 4 sets of 3, 1 set of 2
Title: Re: Time and Patience
Post by: Dave on October 14, 2020, 01:56:22 PM
TBar Rows
(Rest Pause)

125x6, +6

DB RDL's
(Slow and hold on last rep)

70sx10, 10 second hold

Straight arm pulldowns
(myoreps)

+50x12, 4 sets of 3, 1 set of 2

Rope Cable Curls
(myoreps)

+40x12, 5 sets of 3, 1 set of 2
Title: Re: Time and Patience
Post by: Dave on October 16, 2020, 03:31:02 PM
Last night...

Squats
(Rest Pause)

275x4, +3 +1

Close Grip Bench
(Rest Pause)

195x4, +3 +1

DB Incline Press
(3-4 second down fast up)

65sx8 with a 3 second hold at the bottom of the last rep

DB Laterals
(myoreps)

20sx12, 6 sets of 3, 1 set of 2

Squat depth, as always, needs a lot of work so I'll stick at 275 for a bit.  Felt really strong overall though, weight moved fast but I would love to compete again one day so I need to get this depth shit sorted out and consistent.
Title: Re: Time and Patience
Post by: Dave on October 19, 2020, 05:01:39 PM
Took a couple days off after dealing with a really sore lower back. I'm not entirely sure what I did to it but it was really bugging me for about 3 days.  Had a shit deadlift session on Friday and was at a point where it was hard to even stand so figured a rest day or 2 was in order.  Did some light work on Saturday and did a shit load of eating and resting yesterday and now feel amazing today.

I reset my squats to work on depth and went really well today.  They felt really light and none of the reps were overly challenging but the depth on each rep was perfect. 

Squats
(Rest Pause)

225x6, +6

Close Grip Bench
(Rest Pause)

190x6, +5, +1

BB Incline Press
(myoreps)

115x12, 5 sets of 3, 1 set of 2

DB Laterals
(myoreps)

20sx12, 3 sets of 3, 1 set of 2
Title: Re: Time and Patience
Post by: Dave on October 20, 2020, 05:32:56 PM
Deads
(Full Stop)

335x6

DB Pullovers
(3-4 second down, hold on last rep)

60sx10 with a 6 second hold on rep 10

Seated Facepulls
(myoreps)

65 lbsx10, 4 sets of 3, 1 set of 2

EZ Bar Curls
(Rest Pause)

+70 lbsx6, +6


Pretty good session overall.  Deads will see a bump next week. Back feels good!
Title: Re: Time and Patience
Post by: Dave on October 21, 2020, 04:16:47 PM
Standing OHP
(Rest Pause)

115x6, +4, +2

Safety Squat Bar
(myoreps)

185 x 10, 5 sets of 3, 1 set of 2

OH Cable Tricep Ext
(Slow and hold last rep)

+50x 10, 7 second hold

DB Flyes
(Slow and hold last rep)

40s x 10, 10 second hold

Title: Re: Time and Patience
Post by: Dave on October 22, 2020, 03:20:50 PM
Medium Grip Lat Pulldowns
(Rest Pause)

150x5, +3, +2

Neutral Grip Rows
(Slow and hold on last rep)

180x9, 7 second hold on last rep

Leg Curls
(myoreps)

135x12, 5 sets of 3, 1 set of 2

DB Incline Curls
(Slow and hold on last rep)

25sx10, 7 second hold on last rep
Title: Re: Time and Patience
Post by: Dave on October 23, 2020, 12:40:07 PM
Flat Bench
(Rest Pause)

180x6, +6

Cable lateral raise
(Slow with hold on last rep)

15x10, 4 second hold perarm

Paused Leg Extensions
(myoreps)

155x12, 3 sets of 4, 1 set of 3

Rope Tricep Pressdowns
(myoreps)

40x12, 4 sets of 4, 1 set of 3
Title: Re: Time and Patience
Post by: Dave on October 24, 2020, 12:21:05 PM
BB Rows
(Rest Pause)

80x6, +6

Toe elevated BB RDL's
(Slow and hold on last rep)

185sx10, 6 second hold

Straight arm pulldowns
(myoreps)

+50x12, 4 sets of 4, 1 set of 3

Standing DB Curls
(myoreps)

20sx12, 5 sets of 4, 1 set of 3


Squat depth still really good. 
Title: Re: Time and Patience
Post by: Dave on October 25, 2020, 11:39:20 AM
Squats
(Rest Pause)

230x6, +6

Close Grip Bench
(Rest Pause)

195x5, +4, +1

BB Incline Press
(myoreps)

135x9, 1 set of 3, 1 set of 2

DB Laterals
(myoreps)

20sx12, 2 sets of 4, 1 set of 3
Title: Re: Time and Patience
Post by: Dave on October 26, 2020, 03:11:28 PM
Deads

340x6

DB Pullovers
(3-4 second down, hold on last rep)

60sx10 with a 12 second hold on rep 10

Seated Facepulls
(myoreps)

70 lbsx12, 2 sets of 4, 1 set of 3

EZ Bar Curls
(Rest Pause)

+70 lbsx6, +6
Title: Re: Time and Patience
Post by: Dave on October 27, 2020, 03:18:22 PM
Standing OHP
(Rest Pause)

150x1
120x6, +6

Safety Squat Bar
(slow down and hold last rep)

185 x9, 5 second hold

OH Cable Tricep Ext
(Slow and hold last rep)

+52.5x 10, 5 second hold

DB Flyes
(Slow and hold last rep)

45s x 12, 3 second hold
Title: Re: Time and Patience
Post by: Dave on October 28, 2020, 05:17:28 PM
Medium Grip Lat Pulldowns
(Rest Pause)

150x6 +4, +2

Neutral Grip Rows
(Slow and hold on last rep)

180x10, 10 second hold on last rep

Leg Curls
(myoreps)

135x12, 2 sets of 4, 1 set of 3

DB Incline Curls
(Slow and hold on last rep)

25sx10, 12 second hold on last rep
Title: Re: Time and Patience
Post by: Dave on November 01, 2020, 09:25:53 AM
Yesterday...

Flat Bench
(Rest Pause)

225x1
185x6, +6

Cable lateral raise
(Slow with hold on last rep)

15x10, 3 second hold per arm

Leg Extensions
(myoreps)

160x12, 3 sets of 4, 1 set of 3

Rope Tricep Pressdowns
(myoreps)

50x12, 3 sets of 4, 1 set of 3
Title: Re: Time and Patience
Post by: Dave on November 01, 2020, 01:42:05 PM
T-bar Rows
(Rest Pause)

135x5, +5

BB RDL's
(Slow and hold on last rep)

185x10, 3 second hold

Straight arm pulldowns
(myoreps)

+60x12, 1 set  of 4, 1 set of 3

Standing DB Curls
(myoreps)

30sx12, 5 sets of 4, 1 set of 3


Title: Re: Time and Patience
Post by: Dave on November 02, 2020, 11:52:50 AM
Squats
(Rest Pause)

265x1
240x6, +5,1

Close Grip Bench
(Rest Pause)

225x1 (surprisingly fast)
195x6, +4, +2

DB Incline Press
(slow and hold)

50x10, 12 second hold

DB Laterals
(myoreps)

20sx12, 5 sets of 4, 1 set of 3
Title: Re: Time and Patience
Post by: Dave on November 04, 2020, 09:53:11 AM
Yesterday...

Sumo Deads

385x1
350x4

DB Pullovers
(3-4 second down, hold on last rep)

65sx10 with a 10 second hold on rep 10

Seated Facepulls
(myoreps)

80 lbsx10, 2 sets of 4, 1 set of 3

EZ Bar Curls
(Rest Pause)

+71 lbsx6, +6
Title: Re: Time and Patience
Post by: Dave on November 04, 2020, 12:19:41 PM
Standing OHP

105x6

Safety Squat Bar
(slow down and hold last rep)

185 x10, 5 second hold

OH Cable Tricep Ext
(Slow and hold last rep)

+50x 10, 5 second hold

DB Flyes
(Slow and hold last rep)

45s x 12, 3 second hold
Title: Re: Time and Patience
Post by: Dave on November 05, 2020, 10:52:30 AM
Medium Grip Lat Pulldowns
(Rest Pause)

140x6 +6

Neutral Grip Rows
(Slow and hold on last rep)

170x10, 7 second hold on last rep

Leg Curls
(myoreps)

115x12, 5sets of 4, 1 set of 3

DB Incline Curls
(Slow and hold on last rep)

35sx10, 8 second hold on last rep
Title: Re: Time and Patience
Post by: Dave on November 06, 2020, 12:46:10 PM
Flat Bench
(Rest Pause)

235x1 moved well too :)
195x6, +6

Cable lateral raise
(Slow with hold on last rep)

15x10, 5 second hold per arm

Paused Leg Extensions
(myoreps)

135x12, 5sets of 4, 1 set of 3

Rope Tricep Pressdowns
(myoreps)

60x12, 3 sets of 4, 1 set of 3


Really happy with my bench progression lately.  I'm getting close to pr territory and at a much lower body weight!
Title: Re: Time and Patience
Post by: Dave on November 07, 2020, 08:40:00 PM
T-bar Rows
(Rest Pause)

145x6, +6

BB RDL's
(Slow and hold on last rep)

225x10, 4 second hold

Straight arm pulldowns
(myoreps)

+60x12, 2 set  of 4, 1 set of 3

Standing DB Curls
(myoreps)

30sx12, 6 sets of 4, 1 set of 3
Title: Re: Time and Patience
Post by: Dave on November 11, 2020, 01:07:32 PM
Bit of catch up here.  Monday...

Squats
(Rest Pause)

225x6

Did not go well.

Close Grip Bench
(Rest Pause)

_____

BB Incline Press
(slow ecc)

155x6, no hold

DB Laterals
(myoreps)

20sx12, 6 sets of 4, 1 set of 3

Rough one after day shift 3 and shit sleep.
Title: Re: Time and Patience
Post by: Dave on November 11, 2020, 01:08:56 PM
Deads

365x1, 1

DB Pullovers
(3-4 second down, hold on last rep)

60sx10 with a 6 second hold on rep 10

Seated Facepulls
(myoreps)

80 lbsx10, 2 sets of 4, 1 set of 3

EZ Bar Curls
(Rest Pause)

+60 lbsx6, +6,6
Title: Re: Time and Patience
Post by: Dave on November 11, 2020, 01:10:39 PM
Standing DB OHP
(Rest Pause)

40sx6, 6

Safety Squat Bar
(slow down and hold last rep)

225 x9, 1 second hold
275x1

OH Cable Tricep Ext
(Slow and hold last rep)

+52.5x 10, 5 second hold

DB Flyes
(Slow and hold last rep)

45s x 10, 8 second hold
Title: Re: Time and Patience
Post by: Dave on November 13, 2020, 07:18:20 PM
Remembering now why I didn't online journal for quite awhile.  Old man memory lol...

Yesterday...

Medium Grip Lat Pulldowns
(Rest Pause)

142.5x6 +5,1

Neutral Grip Rows
(Slow and hold on last rep)

180x10, 7 second hold on last rep

Leg Curls
(myoreps)

120x12, 2 sets of 4, 1 set of 3

DB Incline Curls
(Slow and hold on last rep)

35sx6
Title: Re: Time and Patience
Post by: Dave on November 13, 2020, 07:23:01 PM
Flat Bench

225x4 (rep pr)
225x1

DB front raise
(Slow with hold on last rep)

15x10, 1 second hold per arm

Leg Extensions
(myoreps)

160x12, 3 sets of 4, 1 set of 3

Rope Tricep Pressdowns
(myoreps)

50x12, 5 sets of 4, 1 set of 3
Title: Re: Time and Patience
Post by: Dave on November 14, 2020, 05:26:00 PM
T-bar Rows
(Rest Pause)

150x6,4,2

BB RDL's
(Slow and hold on last rep)

225x10, 4 second hold

Straight arm pulldowns
(myoreps)

+60x12, 1 set  of 4, 1 set of 3

Standing DB Curls
(myoreps)

30sx12, 6 sets of 4, 1 set of 3
Title: Re: Time and Patience
Post by: Dave on November 17, 2020, 03:18:22 PM
Squats
(Clusters)

275x1,1

135x20

Close Grip Bench
(Clusters)

185x1,1,1,1,1

BB High Incline Press
(slow ecc, pause

135x5, 2 second pause on last rep

DB Laterals
(myoreps)

20sx12, 3 sets of 4, 1 set of 3
Title: Re: Time and Patience
Post by: Dave on November 18, 2020, 07:59:14 AM
Deads

365x1

DB Pullovers
(3-4 second down, hold on last rep)

55sx10 with a 5 second hold on rep 10

Seated Facepulls
(myoreps)

60 lbsx12, 5 sets of 4, 1 set of 3

EZ Bar Curls
(Rest Pause)

+60 lbsx6, +6