Author Topic: Merkley's guide to pretend lifting  (Read 97122 times)

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1320 on: August 01, 2019, 08:10:34 PM »
AGILE 8

SQUATS
BARX10
135X15
135X15
135X15
135X15
135X15

LEG EXTENSIONS
110X15
110X15
110X15
110X15
110X15

LEG PRESS
290X15
290X15
290X15
290X15
290X15
290X15

WALKING LUNGES
15
15
15
15

SEATED LEG CURL
110X12
110X12
110X12
110X12

SLDL
185X6
185X6
185X6

30 MIN BRISK WALK

FIN

WEIGHT 207 LBS
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online ShawnJ

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Re: Merkley's guide to pretend lifting
« Reply #1321 on: August 02, 2019, 12:03:00 PM »
Damn love that volume
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Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1322 on: August 02, 2019, 08:55:08 PM »
BARBELL CURLS
20X10
40X10
45X10
50X15
50X15
50X15

SINGLE ARM PREACHER CURLS
30X15
30X15
30X15
30X15

SKULL CRUSHERS
75X15
75X15
75X15

TRICEP PUSHDOWN
100X20
100X20
100X20

CONCENTRATION CURLS SS HAMMER CURLS
12X20/12X20
12X20/12X20
12X20/12X20
12X20/12X20

TRICEP PULLDOWNS SS CRUNCHES
60X15/20
60X15/20
60X15/20
60X15

TRICEP DIPS
BWX20
BWX20
BWX20

FIN

Brutal arm session. The weight isn't much but the contraction I put into each rep is to the point I almost cramp! I'm gonna feel this tomorrow I think.
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1323 on: August 03, 2019, 11:01:52 AM »
MILITARY PRESS
BARX15
95X15
95X15
95X15

STANDING D-BELL PRESS
30X15
30X15
30X15
30X15

SIDE LAT RAISES
12X15
12X15
12X15
12X15
12X15

UPRIGHT ROW
60X15
60X15
60X15
60X15

BARBELL SHRUG
225X10
225X10
225X10

BENT OVER REVERSE FLY
12X15
12X15
12X15
12X15

LEG RAISES
20
20
20
20

30 MIN BRISK WALK FOR CARDIO.

FIN

I was the last out of the gym last night and the first one in this morning. The gym owner made mention that he sees me more than his own wife. My response was in agreeance. Once I'm done doing agile 8, training, and then cardio it's usually 1.5-2 hours. Trust me, Mrs.M isn't exactly thrilled to have me gone all the time at the gym. However, she understands my goals helps however she can which is super awesome!

 In any case, the training is getting easier...well not easier but I'm getting used to the higher rep stuff. In fact, I kind of enjoy it...even the cardio dare I say it.  :P

 Week 2 has now come to a close. 4 weeks to go.

 WEIGHT 206 lbs.
« Last Edit: August 03, 2019, 11:13:45 AM by Merkley »
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online ShawnJ

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Re: Merkley's guide to pretend lifting
« Reply #1324 on: August 03, 2019, 11:38:57 AM »
Killer shoulder session! I love high reps right now too. I also love no aching hips and lower back 😎
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Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1325 on: August 04, 2019, 12:22:39 PM »
Killer shoulder session! I love high reps right now too. I also love no aching hips and lower back 😎

DUDE! This no pain thing I can get used to! For me it's been my knees and elbows and since switching over to this new programming I've had the enjoyment of no pain. I'd say it's both changing over to lighter weights and doing Agile 8 multiple times a week.

 In any case I like it....

 I may end up running this program longer than the 4 weeks as I have intended. More so, from a reverse diet aspect. The approach is to keep my food intake the same at the end of the 4 weeks and slowly start to drop cardio sessions (one a week). In theory this idea should work the same as reverse dieting since by decreasing energy output I'm left with more calories in the tank. So I may run this another 4 additional weeks and see if this works out. Once I've done this then I can assess if I need to continue to reverse diet for another 4 weeks after that and then cut again.

 



“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1326 on: August 05, 2019, 10:21:33 AM »
AGILE 8

WIDE GRIP BENCH PRESS
BARX30
135X20
135X20
135X20
135X20
135X20

PEC  DEK
110X12
110X12
110X12
110X12

INCLINE BENCH PRESS
135X12
135X12
135X12
135X12

CABLE FLYES
40X25
40X25
40X25

RUSSIAN TWISTS SS LEG RAISES
15/15
15/15
15/15

BICYCLES
15
15
15

SLINGSHOT PUSHUPS
20
20

SLINGSHOT CHEST DIPS
15
15

30 MIN INTERVAL CARDIO

FIN
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1327 on: August 06, 2019, 10:05:55 PM »
AGILE 8

PULL UPS
6
6
6
6

ONE ARM ROW
110X20
110X15
110X10
100X10

T-BAR ROW
2 PLATESX10
2 PLATESX10
2 PLATESX10

WIDE GRIP CHIN UP
5
5
5

SEATED ROWS
140X20
140X15
140X10
140X10
140X10

SLDL
135X12
135X12
135X12
135X12

FLOOR LEG RAISES
15
15
15

HANGING LEG RAISES
15
15
15

30 MIN HIT CARDIO. AVERAGE BPM WAS 160, 4 MILES, 680 CALS BURNED.

FIN
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online ShawnJ

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Re: Merkley's guide to pretend lifting
« Reply #1328 on: August 07, 2019, 05:07:33 PM »
The volume continues! Great sessions
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Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1329 on: August 07, 2019, 08:59:27 PM »
AGILE 8

SQUATS
BARX10
145X20
145X20
145X20
145X20
145X21 = 101 REPS

LEG EXTENSIONS
120X15
120X15
120X15
120X15
120X15

LEG PRESS
300X15
300X15
300X15
300X15
300X15
300X25 = 100 REPS

LEG CURL
110X15
110X15
110X15
110X15

WALKING LUNGES
N/A

SLDL
N/A

DNF

FIN

 I started off strong adding 5 reps to each set AND 10 lbs to my squats. I think this was a little advantageous because by set 3 I was feeling the pukes coming on. by set 5 they were bad. Of course as the workout progressed so did the intensity of feeling like I was going to yak. Near the end of the leg curls I had the spins, felt slightly delirious, and was salivating with the taste of puke in the back of my mouth. At this point I decided to finish the leg curls and called it a night.

 The walk home was a wobbly one, but I made it here without passing out or puking so those are some plus ones.

 Fuck, I haven't had the feeling like I was going to throw up from a workout in a long, long, time. Perhaps just an off day...I suppose those will happen.

 In any case there is always tomorrow to try again.

 



 
 
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1330 on: August 09, 2019, 10:08:13 PM »
BARBELL CURLS
45X10
50X15
50X15
50X15

PREACHER CURLS
80X15
80X15
80X15
80X15

SKULLCRUSHERS
110X15
110X15
110X15

TRICEP PULLDOWNS
100X20
100X20
100X20

HAMMER CURLS
12X20
12X20
12X20
12X20

CONCENTRATION CURLS SS ROPE TRICEP PULLDOWNS
12X20/60X15
12X20/60X15
12X20/60X15
12X20/60X15

TRICEP DIPS
215X15
215X15
215X15

CARDIO 30 MIN (3KM)

FIN


 FYI those concentration curls and hammer curls are both being done with 12 lbs, you did read that correctly. I can tell you it looks just as funny on paper as it does in person. However, if you know what you're doing those stupid 12 lbs dumbbells go a long way. In my case I'm making those fuckers go a long way. I'm squeezing the muscle to the point they want to cramp!

 
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1331 on: August 10, 2019, 05:10:10 PM »
AGILE 8

STANDING MILITARY PRESS
45X10
115X10
115X10
115X10

STANDING DUMBBELL PRESS
30X15
30X15
30X15
30X15

SIDE LATERAL RAISES
10X15
10X15
10X15
10X15
10X15

UPRIGHT ROWS
60X15
60X15
60X15
60X15

BARBELL SHRUGS
135X10
135X10
135X10

BENT OVER DUMBBELL REVERSE FLYES
15X15
15X15
15X15
15X15

LEG RAISES
15
15
15

PLANK
1 MIN
1 MIN

CARDIO 8.0 KM TOTAL TODAY.

FIN

 This officially ends week 3.

 Weight 205. 25 lbs down so far.
« Last Edit: August 11, 2019, 07:39:00 AM by Merkley »
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1332 on: August 12, 2019, 08:32:32 PM »
AGILE 8

WIDE GRIP BENCH PRESS
BARX40
135X20
135X20
135X20
135X20
135X20

PEC DEC
120X10
120X10
120X10
120X10

CHEST PRESS
140X12
140X12
140X12
140X12

CABLE FLYES
40X25
40X25
40X25

RUSSIAN TWISTS SS LEG RAISES
15/15
15/15
15/15

CHEST DIPS SS PUSH UPS
BWX10/BWX10
BWX10/BWX10
BWX10/BWX10

CARDIO 30 MIN HIT (ELLIPTICAL LVL 20 670 CALS BURNED)

FIN

 Great workout tonight.

 On a whim today I decided to do a 24 hour fast (which technically started last night at 8:30 pm since that was the last time I ate anything). So I'm gonna wrap this up so I can go enjoy some stew I put on as soon as I got home!

 Happy Monday!
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1333 on: August 13, 2019, 11:12:44 PM »
PULL UPS
BWX7
BWX7
BWX7
BWX7

ONE ARMED ROW
125X15
125X12
125X8
125X8

PULLOVERS
140X10
140X10
140X10
140X10

SEATED ROWS
140X20
140X15
140X10
140X10
140X8

REVERSE PEC DEK
80X10
80X10
80X10
80X10

CARDIO 30 MIN WALK

FIN
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1334 on: August 15, 2019, 10:36:38 PM »
AGILE 8

SQUATS
BWX10
155X15
155X15
155X15
155X15
155X15

LEG EXTENSIONS
125X15
125X15
125X15
125X15
125X15

LEG PRESS
305X15
305X15
305X15
305X15
305X15
305X15

LUNGES
BWX15
BWX15
BWX15
BWX15

LEG CURL
120X15
120X10
120X10
120X10

SLDL
BARX10
135X6
135X6
135X6

CARDIO 20 MIN WALK

FIN
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger