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1

Journals / Re: Merkley's guide to pretend lifting

« Last post by DrManhattan on Today at 02:00:08 PM »

Not only your arms but think of all the other muscle groups you engage...legs , core, traps..

Reminded me of the times we've had to wheelbarrow concrete..brutal. separates the boys from the men.

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Journals / Re: Here goes...feel free to input

« Last post by DrManhattan on Today at 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

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Journals / Re: Merkley's guide to pretend lifting

« Last post by Merkley on Today at 01:02:48 PM »

Yesterday was a rest day....so I walked to the grocery store, grabbed groceries, and walked back.

 Round trip was a couple km's. By the time I got home my traps, hands, forearms were on FIRE! (both bags were 20-30 lbs. approx. 10 lbs bag of potatoes, pickles, meat, etc., etc.)

 It reminded me of my early days where I had to walk my ass everywhere I went. Getting groceries was a fucking strongman event! I'd walk 2 km to the grocery store and get 10 bags of groceries and then walk 2 km's home...which in the middle of Jan in Brandon, MB.  I refused to take taxi's because I'd rather take that $7.00-$10.00 and invest it into more food. $10.00 can go a long way! That was an extra bag of rice, bag of potatoes, and 2 18 packs of eggs.

 At that time my priorities were backwards as fuck! It was rent, drugs/booze, and then food. There was times where all I had was left with was $18-$20 for food for the month. This had to feed not only myself but my significant other at that time.

 

 I don't miss those days, not at all.



 

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Journals / Re: Greg's Lifting Journal

« Last post by ptreyesgreg on Today at 12:14:46 PM »

6:02 am - Home

This morning I completed 531 Building The Monolith (C42_3C) as follows:

Bison Bar Squats  3-135, 3-155, 3-185, 3-225, 1-255, 3-285, 20-165
Superset w/
Band Facepulls (Purple Band)  7 sets of 15 - 105 Total Reps

Military Press  5-65, 5-75, 5-95, 10 sets of 5 @ 115
Superset w/
Hex Bar Shrugs  5-140, 5-165, 5-205, 5-235, 5-269, 3 sets of 8 @ 235 (SSL)

Bodyweight: 213.0 Pounds (Down 10.2 pounds from 223.2 on 7/1)

Workout Duration: 0:54:23.98 h:mm:ss.ms (with 1:00 rest between sets)

Damn good workout today to wrap up my first 3 weeks of Building The Monolith.  I was able to resume the Bison Bar Squats and worked up to a triple at 285 and then 20 reps at 165.  For military press, I was able to get all 10 sets of 5 at 115.  I continued with the shrugs as well and really feel like I'm getting value out of them.

1st 3 weeks down...now for the tough workouts.

https://www.instagram.com/p/B1d_kJhgeLw/

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Journals / Re: Shawn's Gonna Get on Dat Platform!!

« Last post by ShawnJ on Today at 12:07:49 PM »

W10A1
BW:165.0

Dreadmill 10 min

Walking DB lunges:
BW x 20
30 x 10
50 x 10
75 x 6, 3, 3 rest pause

CGBP:
Bar x 10
95 x 6
135 x 6
165 x 6
185 x 6, 3, 2, 1 rest pause

Incline DB press: 4:1:0
40 x 10
45 x 10
50 x 10 hold last one in stretched pos地

Seated DB side laterals:
15 x 12
20 x 12
25 x 12, 3,3,3,3,2 myoreps

Donkey calf raise:
4 sets bw burnout

Tibialis Anterior: 3 sets

Dun:

Good session, bumping weights and bumping the scale

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Journals / Re: Here goes...feel free to input

« Last 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

7

Powerlifting / Re: Westside World - Netflix

« Last post by John on August 21, 2019, 02:00:22 PM »

I was talking to Laura Phelps 2 months ago at Rhettas place. She looks so much better now that she stopped PLing. Didn't realize how big she was until the doc.

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Journals / Re: Merkley's guide to pretend lifting

« Last post by Merkley on August 21, 2019, 10:05:47 AM »

Crushing the reps! Interested in the new program when u start. Think I知 going to continue for a couple months on what I知 doing, hopefully I値l see some size as I gain weight.
After that I may go back to the upper/lower/strength/hypertrophy, I just love the higher volume leg work

 I'm curious how things are going to turn out with both training programs. I have a few more weeks to make a decision on what one I will do first, kinda leaning towards MAPS Aesthetic though.

 I have to admit I miss doing the PHUL program. I'm gonna revisit the program for sure....just not sure when. Perhaps once I get to my target physique.

 I have no doubt! you'll see size as you increase your cals and weights. Stoked to see your results!

 

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Journals / Re: Merkley's guide to pretend lifting

« Last post by ShawnJ on August 21, 2019, 09:20:01 AM »

Crushing the reps! Interested in the new program when u start. Think I知 going to continue for a couple months on what I知 doing, hopefully I値l see some size as I gain weight.
After that I may go back to the upper/lower/strength/hypertrophy, I just love the higher volume leg work

10

Journals / Re: Greg's Lifting Journal

« Last post by ptreyesgreg on August 21, 2019, 08:54:51 AM »

5:11 pm - Untamed Strength

Yesterday evening I completed 531 Building The Monolith (C42_3B_Pt2) as follows:

Sumo Deadlifts  3-155, 3-195, 3-235, 3-295, 1-335, 3 sets of 2 @ 375

SSB Squats to 18" Bench  3-135, 3-155, 3-185, 3-225, 2-255, 3 sets of 2 @ 285

Bodyweight: 213.6 Pounds (Down 9.6 pounds from 223.2 on 7/1)

Workout Duration: 0:48:52.00 h:mm:ss.ms (with 1:00 rest between sets)

Great no-nonsense workout last night after work at Untamed Strength.  It was my second workout of the day so I didn't do any accessory work.  I just got in, did my deads and squats and got out.  Of course there is no AC in Alan's gym so my shirt was completely soaked by the end of just those two exercises.

It was great to be back to squatting and deadlifting.  I wore my brace and I could still feel the heaviest sets hitting me in the plantar tendon on my right foot but it was very bearable.  I just compromised by only doing doubles instead of the called for sets of 5 on those heaviest sets.  I'm Ok with that though.

https://www.instagram.com/p/B1aBeF_g_QQ/