Author Topic: Rebuilding one day at a time  (Read 130780 times)

Offline Andrew

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Re: Rebuilding one day at a time
« Reply #2250 on: February 16, 2018, 09:07:27 PM »
solid leg day right there!
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Offline BLK00TJ

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Re: Rebuilding one day at a time
« Reply #2251 on: February 17, 2018, 10:29:19 AM »
That's okay.  I've been skipping calves for years too. ;D

Solid work going on in here Eric.

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Re: Rebuilding one day at a time
« Reply #2252 on: February 27, 2018, 07:33:26 AM »
Mon Feb 26, 2018

PHAT

Upper power

SS BBBP/Lat pulldown
WU
245x2x3/120x2x10

SS BBBP/Machine rows
245x2x3/140x2x10

SS Dips/Pendlay rows
BWx2x10/155x2x5
3rd set Pendlay
155x5

Standing DB shoulder press
30x3x10

Cambered bar curls
60x3x8

DB skull crushers
30x2x10

SS DB concentration curls/tri press down straight bar
25x2x10/60x2x15
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

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Re: Rebuilding one day at a time
« Reply #2253 on: February 27, 2018, 02:11:48 PM »
Tues Feb 27, 2018

PHAT Lower body power

Squats
WU
225x4x3

BB Hack Squat
155x2x10

Leg extensions
100x2x10

DL
225x3x5

Leg curls
10x20
25x12
60x10

Calf press
360x5x10
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online Get-n-fit

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Re: Rebuilding one day at a time
« Reply #2254 on: February 27, 2018, 03:54:36 PM »
Great workouts....

Sooo......are you only lifting twice a week?
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Online reduni

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Re: Rebuilding one day at a time
« Reply #2255 on: February 27, 2018, 04:56:48 PM »
Looks like you've been getting PHAT again Eric!  ;D Just catching up. You've had some pretty good sessions by the looks of it. Nice work.
the only easy day was yesterday

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Re: Rebuilding one day at a time
« Reply #2256 on: February 28, 2018, 08:19:23 AM »
Great workouts....

Sooo......are you only lifting twice a week?

Lol, it does look like that doesn't it....
I didn't log last week when I was in Palm Bay/Melbourne. Got a 3 day pass at Beach Bodies and lifted there and at the hotel gym.


Looks like you've been getting PHAT again Eric!  ;D Just catching up. You've had some pretty good sessions by the looks of it. Nice work.

Thanks Rich. Need to get back consistent week after week. 1 week down, this 1 to go and hopefully build some momentum.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

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Re: Rebuilding one day at a time
« Reply #2257 on: February 28, 2018, 01:44:12 PM »
Wed Feb 28, 2018

PHAT Back and Shoulders

Pendlay rows
WU
165x6x3

BOR
95x3x12

Seated rows
140x3x10

DB rows
45x2x15

Close grip pull downs
80x2x20

DB shoulder press
30x3x12

DB upright rows
20x2x15

DB side lateral raise
15x3x12

Tri rope press down
30x20
40x15
40x12
40x10

Sort of SS the DB presses/lateral raises with the rope tri press down. Pretty much burned out the old tri's.
Decent day. After being sick for the month of Jan and then traveling in early Feb I'm just trying to get back where I was in Dec.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

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Re: Rebuilding one day at a time
« Reply #2258 on: February 28, 2018, 02:52:57 PM »
Great back/shoulders, lots of volume and variations
IG: Tourostrengthtraining
Lift light, until you can lift right
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Online ShawnJ

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Re: Rebuilding one day at a time
« Reply #2259 on: February 28, 2018, 07:52:40 PM »
Awesome back and shoulder blast Eric! You will be back in top form in no time!
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Offline BLK00TJ

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Re: Rebuilding one day at a time
« Reply #2260 on: February 28, 2018, 08:45:31 PM »
tons of volume.  Glad you're feeling better.

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Re: Rebuilding one day at a time
« Reply #2261 on: March 01, 2018, 08:09:53 AM »
Great back/shoulders, lots of volume and variations

Awesome back and shoulder blast Eric! You will be back in top form in no time!

tons of volume.  Glad you're feeling better.

Thanks Gents! PHAT definitely has volume. Had to drop the weight but kept up on the intensity since I'm dropping weight.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

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Re: Rebuilding one day at a time
« Reply #2262 on: March 01, 2018, 02:31:14 PM »
Thurs March 1, 2017

PHAT

LB Hyper

Speed squats - 4 second count down into the hole, power up. 75 sec rest between sets
WU
185x6x3

BB Hack squats
145x3x10

Leg press
360x2x12

Leg extensions
75x3x15

RDL
155x3x10

SS Leg curl/Calf presses
10x20/360x10
25x12/360x10
50x10/360x10
60x10/360x10

More calf press
270x3x15

Stairs were tricky today  :o
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online ShawnJ

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Re: Rebuilding one day at a time
« Reply #2263 on: March 01, 2018, 07:20:32 PM »
Yup that workout will definitely make the stairs a danger zone!!
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Offline Andrew

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Re: Rebuilding one day at a time
« Reply #2264 on: March 02, 2018, 01:50:35 AM »
holy shit that looks tough. nice work. I bet those tempo squats are tough
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