Author Topic: Merkley's guide to pretend lifting  (Read 104878 times)

Online ShawnJ

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Re: Merkley's guide to pretend lifting
« Reply #1335 on: August 16, 2019, 07:37:09 AM »
Great leg workout buddy, thighs must have been swolio
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Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1336 on: August 16, 2019, 08:22:36 AM »
Great leg workout buddy, thighs must have been swolio

 Thanks Shawn! Dude, those squats fucking destroy me every.fucking.time. The volume alongside doing a reset at the top for every rep just beats the shit outta me. But it's good! as much as I hate it in the moment I love how I feel afterwards. Once the squats are out of the way it's not so bad.

 Right now my legs feel like I haven't trained them in a few weeks, whew!
“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
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Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1337 on: August 16, 2019, 09:33:07 PM »
AGILE 8

BARBELL CURLS
30X10
60X15
60X15
60X15

PREACHER CURLS
80X15
80X15
80X15
80X15

SKULL CRUSHERS
75X12
75X12
75X12

TRICEP PUSHDOWN
100X20
100X20
100X20

BICEP CURLS SS TRICEP ROPE PULLDOWNS
15X20 SS 80X15
15X20 SS 80X15
15X20 SS 80X15
15X20 SS 80X15

HAMMER CURLS SS TRICEP DIPS
15X20 SS BWX15
15X20 SS BWX15
15X20 SS BWX15
15X20

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 #1338 on: August 17, 2019, 01:06:42 PM »
MILITARY PRESS
BARX10
65X10
95X5
135X5
155X3
155X3
155X3
135X5

DUMBBELL PRESS
30X15
30X15
30X15
30X15

DUMBBELL SIDE LATERAL RAISES
15X15
15X15
15X15
15X15
15X15

UPRIGHT ROW
90X15
90X15
90X15
90X15

BARBELL SHRUGS
BARX10
135X10
225X5
225X5
225X5
135X10

REVERSE PEC DEC
90X15
90X15
90X15
90X15

HANGING LEG RAISES
15
15
15
15

LAYING LEG RAISES
15
15
15
15

BRISK WALK CARDIO (OUTSIDE) 50 MIN 4.7KM

FIN

WEIGHT 203 LBS 27 LBS LOST
“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 #1339 on: August 18, 2019, 03:50:59 PM »
REST DAY

NICE WALK WITH MRS.M 3KM
“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 #1340 on: August 18, 2019, 05:24:31 PM »
Excellent job on the weight loss! What’s your goal?
Killer shoulder day, strong ass military pressin!
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Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1341 on: August 18, 2019, 05:37:34 PM »
Excellent job on the weight loss! What’s your goal?
Killer shoulder day, strong ass military pressin!

 Thanks Shawn!

 I haven't done anything heavy in some time and had the twitch so I did what I could safely, felt damn good. It's far from my 230 PR (video on IG) but that's ok. :)

 My goal right now for weight loss, hard to say really. What I mean is it depends on what I see in the mirror. It could be another 35 lbs it could be another 55 lbs. Who knows? If I were to make a guess though I'd say another 40 lbs before I get to a healthy weight (10-12% BF). It may very well take me another year or so to get there at the rate I've been going but I'd rather do this slow and steady than crash diet and completely fuck myself.

 





“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 #1342 on: August 19, 2019, 06:32:19 PM »
Excellent job on the weight loss! What’s your goal?
Killer shoulder day, strong ass military pressin!

 Thanks Shawn!

 I haven't done anything heavy in some time and had the twitch so I did what I could safely, felt damn good. It's far from my 230 PR (video on IG) but that's ok. :)

 My goal right now for weight loss, hard to say really. What I mean is it depends on what I see in the mirror. It could be another 35 lbs it could be another 55 lbs. Who knows? If I were to make a guess though I'd say another 40 lbs before I get to a healthy weight (10-12% BF). It may very well take me another year or so to get there at the rate I've been going but I'd rather do this slow and steady than crash diet and completely fuck myself.
230! damn! Sounds like a good plan with the body comp, there is always way more fat to lose than we think and you seem to have a great grasp on that.
I don’t plan to go over 180 this winter.  Not powerlifting right now and don’t think there is a point. Definitely need to eat to grow though, know that much at least 😂
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Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1343 on: August 19, 2019, 09:26:39 PM »
Excellent job on the weight loss! What’s your goal?
Killer shoulder day, strong ass military pressin!

 Thanks Shawn!

 I haven't done anything heavy in some time and had the twitch so I did what I could safely, felt damn good. It's far from my 230 PR (video on IG) but that's ok. :)

 My goal right now for weight loss, hard to say really. What I mean is it depends on what I see in the mirror. It could be another 35 lbs it could be another 55 lbs. Who knows? If I were to make a guess though I'd say another 40 lbs before I get to a healthy weight (10-12% BF). It may very well take me another year or so to get there at the rate I've been going but I'd rather do this slow and steady than crash diet and completely fuck myself.
230! damn! Sounds like a good plan with the body comp, there is always way more fat to lose than we think and you seem to have a great grasp on that.
I don’t plan to go over 180 this winter.  Not powerlifting right now and don’t think there is a point. Definitely need to eat to grow though, know that much at least 😂

I wouldn't say a great grasp, but a grasp. I'm looking at doing a caloric increase in a couple of weeks (I'm eating 2000-2200 cals at the moment) I want to bump things up 300 calories for 2 weeks and then drop things back down again, try and help with metabolic slow down/adaptations.

 I'm going to continue to run this program for the remainder of this week and next week and the move one to either John Meadows Gamma Bomb programming or MAPS Aesthetic. As far as my eating I'll keep doing what I'm doing since it's working, which has been tracking my food, sticking to the good stuff, and enjoying myself once and awhile (within reason of course).

 My biggest hurdle will be to break that 180 mark. Getting below 180 is a real mind fuck. I haven't been 180 and under in a long damned time. Once I bust through the 180 I know I'm good for the rest.

 But let's not get too ahead of ourselves. Let's start with getting under that 2 hundo first.

 
“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 #1344 on: August 19, 2019, 09:32:48 PM »
WIDE GRIP BENCH PRESS
100X20
150X20
150X20
150X20
150X20

PEC DEK
130X10
130X10
130X10
130X10

INCLINE BENCH PRESS
135X10
135X10
135X10
135X10

CABLE CROSSOVER
50X25
50X25
50X25

CRUNCHES
20
20
20
20

LEG RAISES
15
15
15

DIPS SS PUSH UPS
12/12
12/12


CARDIAH ELLIPTICAL 30 MIN HIIT. = DED

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 #1345 on: August 21, 2019, 07:18:34 AM »
PULL UPS
BWX12
BWX10
BWX10
BWX10

ONE ARM ROW
130X15
130X12
130X8
130X8

SEATED ROW
110X10
110X10
110X10
110X10

HORIZONTAL BARBELL PULL UP
10
10
10
10

BENT OVER BARBELL ROW
135X20
135X15
135X10
135X10
135X8

SLDL
135X10
225X5
225X5
225X5
225X5
135X10

HANGING LEG RAISE
15
15
15
15

LAYING LEG RAISE
15
15
15
15

CRUNCHES
10
10
10

CARDIO'DOH 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 ShawnJ

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Re: Merkley's guide to pretend lifting
« Reply #1346 on: August 21, 2019, 09:20:01 AM »
Crushing the reps! Interested in the new program when u start. Think I’m going to continue for a couple months on what I’m doing, hopefully I’ll 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
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Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1347 on: August 21, 2019, 10:05:47 AM »
Crushing the reps! Interested in the new program when u start. Think I’m going to continue for a couple months on what I’m doing, hopefully I’ll 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!

 
“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 #1348 on: August 22, 2019, 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.  :o 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.



 
“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 DrManhattan

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Re: Merkley's guide to pretend lifting
« Reply #1349 on: August 22, 2019, 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.