Author Topic: Merkley's guide to pretend lifting  (Read 89720 times)

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1170 on: March 01, 2019, 09:29:33 PM »
The week was a little all over the place with the weather and work so the gym didn't happen until today.

 
SQUAT
BARx10
135x10
225x3
315x3
335x2 -  :D
355x1 - ;D

PUSH UP
BWx20
BWx10
BWx10

CHIN UP
BWx6
BWx6

MACHINE SHRUGS
250x10
330x10
330x10

FIN
A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1171 on: March 03, 2019, 07:16:54 PM »
DEADLIFT
BARx10
135x10
135x10
225x10
275x3
315x5
315x5

BENCH PRESS
BARx30
135x10
185x5
225x5
245x1
265x1
285x1
315x1, FAIL ----> I was certain I had the 2nd rep, nope.

HAMMER CURLS
35'sx5
35'sx5

ROW's
80'sx5
80'sx5

FIN

 
« Last Edit: March 04, 2019, 01:34:15 PM by Merkley »
A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1172 on: March 05, 2019, 09:24:07 PM »
And now for something completely different.


INCLINE BENCH PRESS
BARx20
135x12
135x12
135x12
135x12

PEC DECK
100x10
100x10
100x10

SEATED ROWS
120x10
120x10
120x10

ONE ARM ROWS
60x10
60x10
60x10

D-BELL LAT RAISES
15x10
15x10
15x10

HAMMER CURLS
25x10
25x10
25x10

TRICEP PULLDOWN
120x10
120x10
120x10

FIN

 
A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1173 on: March 08, 2019, 10:06:53 PM »
LEG PRESS
200X12X4
SUPERSETTED WITH ONE LEGGED LEG PRESS (ALL CONTINUOUS NO BREAKS)
200X12X4

LEG PRESS
300X12
400X12
400X12
400X12
400X12

LEG CURL
100X12
100X12
100X12

LEG EXTENSION
100X12
100X12
100X12

STANDING CALF RAISE
200X12
200X12
200X12
200X12
200X12
200X12

~FIN~

  This could be the end of my training for the week, my grandfather passed away this afternoon. I'll be heading to Kingston tomorrow late morning/early afternoon. I'm hoping I might have time to squeeze in some power upper tomorrow before I leave...doubtful though.
A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1174 on: March 11, 2019, 09:58:37 PM »
INCLINE BENCH PRESS
BARx10
135x10
185x5
225x1
185x5
185x5
185x5
135x10
135x10
135x10

BENT OVER BARBELL ROWS
BARx10
135x10
225x3
225x3
225x5

MILITARY PRESS
BARx10
135x5
155x3
155x3
155x3

HAMMER CURLS
40'sx5
40'sx5
45'sx5
50'sx5

TRICEP PUSHDOWN
90x10
100x10
100x10
100x10
100x10

SEATED ROWS
90x10
100x10
120x6
120x6
120x6

FIN


 My food intake since Friday has been complete garbage. I didn't have access to perhaps the best picks of food while I was away this past weekend but I did try to make an effort...not like it got me too far, lol. To me my nutrition really shined in today's workout, sub-optimal. But I made it to the gym so that's gotta count for something, right?

 In any case, I will heading back to Kingston on Wednesday for my Grandfathers funeral. So I have to make sure to squeeze in a workout tomorrow evening before I go. I'll be back Wednesday evening... hopefully on the way back from Kingston I don't have to deal with highway closures again. The 401 was closed between Trenton and Brighton yesterday due to a tanker flipping and spilling tar everywhere. It took us 7 hours to get home!!!

 On a slightly different note, I'm down to 216. That's almost 15 lbs since the beginning of Jan. I'll take that as a win!
 

 

 
A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1175 on: March 12, 2019, 10:11:16 PM »
SQUATS
BARx10
135x5
185x3
225x3
275x3
315x3
225x3
225x3
225x3

DEADLIFT
135x10
225x3
275x3
315x3
315x3
315x3

LEG PRESS
360x12
360x12
360x12

LEG CURL
100x12
120x12
120x12

STANDING CALF RAISE
250x10
300x6
300x6
300x6

FIN

 This workout was the late night edition, I just got home and it's 10:10 pm. Now, time for grub and bed.....it's gonna be a long day tomorrow.
A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1176 on: March 15, 2019, 09:08:20 AM »
My Grandfathers celebration of life went unbelievably well! It was well worth the +3hrs drive both ways (same day) for the few hours I was actually there. I can only hope that when I met my end that I'm given such a nice farewell.

 I suppose that means I should start being nice to people then....

 :o

 
 
A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1177 on: March 16, 2019, 05:36:17 PM »
SEATED PRESS
100x30
120x10
150x12
150x12
150x12

PEC DECK
100x12
100x12
100x12

SEATED ROWS
100x10
120x12
120x12
120x12

SEATED ONE ARM ROWS
60x12
60x12
60x12

LAT RAISES
10x10, 15x10 (NO REST)
20x10
20x10
20x10

SEATED INCLINE HAMMER CURLS
15'sx12
15'sx12
15'sx12

TRICEP PRESSDOWN
100x12
100x12
100x12

FIN


A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1178 on: March 17, 2019, 05:09:56 PM »
LEG PRESS
360x10
400x10
400x10
400x10
400x10
400x10
400x10

LEG EXTENSION
120x10
120x10
120x10

LEG CURL
100x10
100x10
100x10
100x10

STANDING CALF RAISES
300x10
300x10
300x10
300x10
300x10
300x10

FIN

 Hypertrophy leg day down and done. Whew! Also I decided to take the stairs once I got home (5 flights). Legs=cooked.
A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1179 on: March 19, 2019, 09:47:53 PM »
SEATED PRESS
BARx30
BARx30
145x10
170x10
200x10
230x6
250x6
250x6
250x6
200x6
200x6
200x6
200x6

SEATED ROWS
60x10
100x5
110x5
140x5
170x5
200x5
200x5
200x5

MILITARY PRESS
BARx10
95x5
145x3
165x3
165x3
165x3

HAMMER CURLS
40'sx5
50'sx5
50'sx5
50'sx5

TRICEP PRESSDOWN
110x6
150x6
150x6
150x6
150x6

FIN
« Last Edit: March 22, 2019, 01:35:01 PM by Merkley »
A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1180 on: March 21, 2019, 10:08:30 PM »
SQUATS
BARx10
135x10
225x5
275x3
315x1
335x1
315X1
315X1
315X2
225X3
135X5

STANDING CALF RAISES
120X15
120X15
120X15
120X15

FIN

Bleh
« Last Edit: March 22, 2019, 01:33:04 PM by Merkley »
A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1181 on: March 23, 2019, 05:22:50 PM »
SEATED CHEST PRESS
100x30
100x15
150x10
190x12
190x12
190x12
190x12

PEC DEC
110x12
110x12
110x12
110x12

SEATED ROWS
110x10
130x10
130x10
130x10
130x10

ONE ARM ROWS
60x10
60x10
60x10
60x10

LATERAL D-BELL RAISES
10x10
15x10
25x10
25x10
25x10
25x10

HAMMER CURLS
25x10
25x10
25x10
25x10

TRICEP PULL DOWNS
110x10
110x10
110x10
110x10

FIN

 Food and sleep haven't been the best since my grandfather has passed away, especially sleep. In turn this is starting to effect my workouts. This past week has been tough. I'm really hoping to get my sleep back on track as soon as possible.
« Last Edit: March 25, 2019, 08:33:13 AM by Merkley »
A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...

Online Bando

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Re: Merkley's guide to pretend lifting
« Reply #1182 on: March 23, 2019, 08:08:02 PM »
Looks like a long sesh. Sorry about your gramp.

Can you get naps in? I get 20 minutes to 2 hours a day, feels great to shut down and recharge every day.
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Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1183 on: March 24, 2019, 05:39:28 PM »
Looks like a long sesh. Sorry about your gramp.

Can you get naps in? I get 20 minutes to 2 hours a day, feels great to shut down and recharge every day.

 The sessions have been intense. I'm usually getting all of my training done in 45 min tops. The longest session I've had in some time was my "heavy" squat day from the 21rst. It took me almost an hour and a half!

 Thanks for the condolences. :)

Napping is awesome! I love it, although it tends to be counter productive (for me at least). The days I nap are the nights that I sleep the worst.

 I really hate myself when it comes to sleep. I love sleep, LOVE IT! But for some reason my body fights that shit tooth and nail. Why I don't know, but fuck its frustrating.
« Last Edit: March 25, 2019, 07:05:51 AM by Merkley »
A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...

Online Merkley

  • Member
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  • Posts: 1926
  • I pretend to lift from time to time.
  • Height: 5'6
  • Weight: Whatever the mirror tells me...which is fat most days
Re: Merkley's guide to pretend lifting
« Reply #1184 on: March 24, 2019, 05:45:19 PM »
LEG PRESS
280x12
360x12
400x13
400x13
400x13
400x13
400x13
400x13

LEG EXTENSION
130x8
110x8
110x8
110x8
110x8

LEG CURL
110x12
110x12
110x12
110x12

STANDING CALF RAISES
255x12
255x12
255x12
255x12
255x12
255x12

FIN

 I got to the gym at 4:30 pm and was done 4 min shy of the 5 pm close. I was seriously on the move! I finished things off with a super long walk home (fast paced 20 min walk) and then took the stairs.
A fantasy awakes, a dark desire to
Watch you slip away into oblivion
I can't wait to see your flesh turn pale
When I hear the last breath you take fail...