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Journals / Re: Merkley's guide to pretend lifting
« Last post by Merkley on Today at 05:52:40 PM »
Link to squat video

https://youtu.be/mV4_aJaG1Yc
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Lifting Videos / Re: STFU and post a vid of you lifting something heavy
« Last post by Merkley on Today at 05:51:54 PM »
https://youtu.be/mV4_aJaG1Yc

Depth was a little on the shallow side, but I'll take it as a step in the right direction.
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Journals / Re: Reduni's Log.
« Last post by Merkley on Today at 05:29:43 PM »
145x9 on SS OHP?! crazy!
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Journals / Re: Merkley's guide to pretend lifting
« Last post by Merkley on Today at 05:27:03 PM »
INCLINE BENCH PRESS
BARx20
135x10
155x5
185x3
205x10
205x10
205x7  >:(

PEC DEC
100x10
160x10
160x10
160x10

SEATED ROWS
170x10
215x10
215x10
215x10

ONE ARMED SEATED ROWS
146x10
146x10
146x10

STANDING CALF RAISE SHOULDER PRESS
60x10
160x5
DROP
135x5
135x10
120x10

HAMMER CURLS (30 sec rest times in between)
25'sx15
25'sx15
25'sx15

TRICEP PRESSDOWN (15-20 sec rest times in between)
100x15
100x15
100x15

FIN

 I had to get this done in 45 min so the back quarter was done with lighter weight, more reps, and less rest times. I've increased my calories (again) currently been eating 2600-3000 calories, maintaining weight, and I have noticed improvements in the gym over the past couple of workouts. That 205 on inclines went REALLY well (except the last set, I got mentally distracted). I'm going to keep my calories at 2600-3000 until the end of the month (10 days) and then evaluate.

 Now it's time for a post workout beer, gotta get those post workout carbs in doncha know.  :P
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Journals / Re: Merkley's guide to pretend lifting
« Last post by Merkley on Today at 05:16:23 PM »
Congrats on the PR dude. Some real nice squatting.

 Thanks! although I reviewed the footage and I could have been a little deeper. (going to upload, have to edit it since it was filmed sideways).
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Journals / Re: Greg's Lifting Journal
« Last post by ptreyesgreg on Today at 03:29:07 PM »
6:44m - Home

Today I completed 531 Concurrent Training (C38_1B) as follows:

Shoulder Rehab - Red Micro Bands

(Dynamic Effort)
Decline Bench Press  5-45, 3-135, 10x10 @ 140
Superset w/
DB BOLR  10x10 @ 15

Superset:
Football Bar Incline Bench Press (70 Degrees)  2 sets of 6 @ 135, 2 sets of 8 @ 135
V-Grip TBar Rows  5-105, 5-120, 5-132, 5-153

Superset:
V-Grip TBar Rows  5-173, 3 sets of 8 @ 132
KB French Press  5 sets of 10 @ 50

Upright Rows  4 sets of 10 @ 95

Bodyweight: 210.8 Pounds (Down 11.4 pounds from 222.2 on 7/9)

Workout Duration: 0:56:17.52 h:mm:ss.ms (with 1:00 rest between sets)


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

After my early morning lifting workout I put on my 40 pound weight vest and took my dogs for a walk.  We walked 2.06 miles in 42m:01s, climbed a total of 100 ft, and burned an estimated 465 kcal.

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


Later this momrning I met my brother for Workout Part 2 (Supplemental)

10:10 am - Ironworks Gym Grass Valley

Superset:
DB OHP Seated  3 sets of 6 @ 30
Cross Body DB Hammer Curls  3 sets of 12 @ 30

Superset:
Triceps Pushdowns  4 sets of 15 @ 110
EZ Bar Curls  2 sets of 12 @ 60, 2 sets of 10 @ 70

Superset:
Lat Pulldowns  10-130, 10-145, 10-130
Low Cable Rows  12-135, 2 sets of 10 @ 150

Shrugs (on decline bench machine)  3 sets of 15 @ 90

Bodyweight: 210.8 Pounds (Down 11.4 pounds from 222.2 on 7/9)

Workout Duration: 0:23:17.22 h:mm:ss.ms (with 1:00 rest between sets)

A great Sunday morning of workouts today.  I did my primary weight workout, took the dogs for a weight vest walk, and then did some bro-split accessories with my brother.  Following my meet on Saturday I plan to do more of the accessory-heavy workouts to build up my body and give my joints somewhat of a break.  Now it's time to go do some yardio. :D
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Journals / Re: Greg's Lifting Journal
« Last post by ptreyesgreg on Today at 03:28:52 PM »
good luck with the meet Greg. looking forward to it

Thanks Andy.  :)  It was kind of a last minute deal so I'm not going for anything too big and I'm doing a push/pull this time.  I hope to set a new PR in bench, though, and tie my old conventional PR with sumos this time.
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Journals / Re: Reduni's Log.
« Last post by reduni on May 18, 2019, 08:06:56 PM »
Nice pulls and benching Rich! Crushing all the plus sets!

Thanks man. I'm liking the higher volume heavier sets but at the same time it sucks.

Had a good start to week 2 so far. Squats are coming along and OHP was good.

Anyways, here goes


16 may

warm ups

squats

5x125
5x155
3x185
working sets
3x215
3x245
5x275 3+vid

leg press

3x10x420 small bump

SLDL

3x10x275

ab wheel

3x10xbw

https://www.instagram.com/p/Bxib0P6h5kA/

18 may

warm ups

OHP ss with pull ups

5x65
5x80
3x95
working sets
3x115
3x130
9x145 3+ vid

pull ups

6x10xbw

seated db shoulder press
3x10x55's

weighted dips

3x10x bw+55 small bump

face pulls

3x20x40

ez bar curls

3x10x75

https://www.instagram.com/p/BxnTEB-Bjp-/
that's it
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Journals / Re: Merkley's guide to pretend lifting
« Last post by reduni on May 18, 2019, 07:51:55 PM »
Congrats on the PR dude. Some real nice squatting.
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Journals / Re: Shawn's Gonna Get on Dat Platform!!
« Last post by reduni on May 18, 2019, 07:50:50 PM »
Nice benching Shawn. Real good volume. I'm not surprised you're sore. Have fun fishing. I can't even remember the last time I was out.
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