Author Topic: Merkley's guide to pretend lifting  (Read 92829 times)

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1275 on: June 06, 2019, 09:59:44 PM »
BENCH PRESS
BARx30
135x10
185x5
225x5
245x5
260x3
260x3
260x1  :flame:

INCLINE D-BELL PRESS
80'sx12
80'sx12
80'sx10

SEATED ROWS
80x5
140x5
210x5
260x5
320x3
320x3
320x5

PULLOVERS
160x10
160x10
160x10

STANDING CALF RAISES SHOULDER PRESS
150x5
150x5
150x5

PREACHER CURL
100x8
100x8
100x8

SEATED TRICEP PRESSDOWN
260x6
260x6
260x6

FIN

The last set for 260....let me tell you... ::) Damn bar came down wrong which led me to spending a lot of energy correcting. Oh well, it'll happen.

Mon-Lower Power
Tues-Upper Hypertrophy
Wed-Lower Hypertrophy
Thurs-Upper Power

Fri-Lower Power
Sat-Upper Hypertrophy
Sun-Lower Hypertrophy

3 more to go.
« Last Edit: June 08, 2019, 07:22:29 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

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  • Posts: 1995
  • 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 #1276 on: June 07, 2019, 09:12:10 PM »
SQUATS
BARx10
135x10
225x5
315x4
335x1
355x1
375x1
DROP SET
315x3
DROP SET
225x10
DROP SET
135x10

STANDING CALF RAISES
150x10
275x5
400x6
400x6
400x6

FIN


Mon-Lower Power
Tues-Upper Hypertrophy
Wed-Lower Hypertrophy
Thurs-Upper Power
Fri-Lower Power

Sat-Upper Hypertrophy
Sun-Lower Hypertrophy
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: 1995
  • 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 #1277 on: June 08, 2019, 09:21:09 PM »
SEATED CHEST PRESS
100x40
160x10
200x6
250x8
250x8
250x8

PEC DEC
130x10
130x10
130x10

SEATED ROWS
150x10
200x10
230x10
230x10
230x10

PULLOVER MACHINE
160x10
160x10
160x10

STANDING CALF RAISE SHOULDER PRESS
150x10
150x10
150x10

D-BELL CURLS ss SINGLE ARM TRICEP PULLDOWN
25'sx15/40x10
25'sx15/40x10
25'sx15/40x10

FIN

Mon-Lower Power
Tues-Upper Hypertrophy
Wed-Lower Hypertrophy
Thurs-Upper Power
Fri-Lower Power
Sat-Upper Hypertrophy

Sun-Lower Hypertrophy

I won't lie, I'm really feeling like I've been ran over by a bus.
« Last Edit: June 09, 2019, 05:17:15 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

  • Member
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  • Posts: 1995
  • 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 #1278 on: June 09, 2019, 05:16:36 PM »
SQUATS
BARx10
135x10
230x10
230x10
230x10
Drop set
135x10 - Speed set
Drop set
BARx20 -Speed set

LEG EXTENSION
175x10
175x10
175x10

LEG CURL
130x10
130x10
130x10

SEATED CALF RAISES
110x10
110x10
110x10

STANDING CALF RAISES
300x10
300x10
300x10

FIN

Mon-Lower Power
Tues-Upper Hypertrophy
Wed-Lower Hypertrophy
Thurs-Upper Power
Fri-Lower Power
Sat-Upper Hypertrophy
Sun-Lower Hypertrophy


This marks the end of my challenge. I cannot believe I actually stuck it out, not only that but I liked it. It was tough but really enjoyable. In fact, I looked forward to each training session.

 I cannot believe I squatted 4 times this week! Craziness!

 I don't mean for this to sound like I'm gloating or anything, I'm just super happy about my progress. 6 months ago I was a fat couch potato fuck. Here I am now squatting 4 times in a week.

 Anyways, I hope you're all having a great Sunday!

 

 
« Last Edit: June 09, 2019, 05:31:49 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 ShawnJ

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Re: Merkley's guide to pretend lifting
« Reply #1279 on: June 09, 2019, 06:20:39 PM »
Damn buddy, you really put in the work last week! Congrats on getting it all in, thatís a metric shit ton of volume for 7 days! Hope u are taking at least a couple off now, u deserve it
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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Online Merkley

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  • Posts: 1995
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  • Height: 5'6
  • Weight: Whatever the mirror tells me...which is fat most days
Re: Merkley's guide to pretend lifting
« Reply #1280 on: June 10, 2019, 07:48:27 AM »
Damn buddy, you really put in the work last week! Congrats on getting it all in, thatís a metric shit ton of volume for 7 days! Hope u are taking at least a couple off now, u deserve it

 Thanks buddy, yeah I'm taking a couple days off. I may lighten the load for the week just to give my body a small rest.

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: 1995
  • 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 #1281 on: June 12, 2019, 08:38:04 PM »
BENCH PRESS
BARx40
135x10
135x10
135x10

INCLINE D-BELL PRESS
40x10
40x10
40x10

BENT OVER BARBELL ROWS (FROM FLOOR)
BARx10
135x5
135x5
135x5

PULLDOWNS
100x10
100x10
100x10

MILITARY PRESS
20x10
40x10
90x5
90x5
90x5

MACHINE CAMBERED CURLS
70x10
70x10
70x10

TRICEP PULLDOWN
80x10
80x10
80x10

FIN

 Deload week.
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: 1995
  • 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 #1282 on: June 14, 2019, 06:27:48 AM »
SQUATS
BARx10
135x5
135x5
205x3
205x3
205x3

DEADLIFT
135x3
185x3
185x3
185x3

LEG PRESS
280x10
280x10
280x10

LEG CURL
70x6
70x6
70x6

SEATED CALF RAISES
70x10
70x10
70x10

FIN

My outer quads weren't liking the squatting, not one bit. But by the end the pain seemed to have relieved itself. Deadlifts were a pile of suck, my form was just not in a good. Time and practice.

 I discovered some internal discomfort along my left side when bracing for squat last night, didn't think too much of it. Then this morning came something isn't ok....if I tighten up everything feels fine. When relaxed it feel sore, when I press on the side it hurts, tender, and seems almost swollen. I'm going to monitor and if it gets worse I may end up going to the hospital.

 Happy Friday!
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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  • Posts: 1995
  • I pretend to lift from time to time.
  • Height: 5'6
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Re: Merkley's guide to pretend lifting
« Reply #1283 on: June 16, 2019, 06:01:47 PM »
So, my side pain got worse....and worse....and worse than that. Once I was done at work I grabbed Mrs. M and we went to the hospital. I spent 4 hours of my Friday evening getting x-rays, blood work, urine sample, etc. In the end things looked good and that I was to return Saturday morning for an ultrasound. Saturday I spent 7 more hours getting the ultrasound, CT scan (which included an IV for a blue dye injection), and lots, and lots of waiting around.

 The wait wasn't due to high volumes, incompetence, or lack of staff, etc.

 Instead it took them that long to figure out that I was dealing with a rare condition.


*drum roll*


Epiploic appendagitis!

 What the fuck is that?  :S

Well before I was told what it was I wouldn't have known either.

 Epiploic appendagitis is a rare condition that causes intense stomach pain. Itís often mistaken for other conditions, such as diverticulitis or appendicitis.

  It happens when you lose blood flow to very small pouches of fat that are situated over the colon, or large intestine. This fatty tissue gets its blood supply from small vessels attached to the outside of the colon. Because these pouches of tissue are thin and narrow, their blood supply can become easily cut off. When this happens, the tissue becomes inflamed. These pouches are called epiploic appendages. People typically have between 50 and 100 of them over their large intestine. The pouch will go through necrosis and eventually self-destruct. Epiploic appendagitis is usually considered to be a self-limiting disease (it goes away on it's own).

 About the only thing I can do sit back, pop an advil, and let it run it's course (max. 2 weeks)

 I'm hoping this will clear up sooner so I can return to the gym. In the meantime I'm dropping my caloric intake to try and compensate the lack of energy expenditure.

 I hope you've all had a relaxing, fun filled weekend!



 
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 ShawnJ

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Re: Merkley's guide to pretend lifting
« Reply #1284 on: June 16, 2019, 07:46:00 PM »
17 years working in the hospital and havenít heard of that one yet. Sounds like a good diagnosis anyway! Hope u bounce back fast!
☻/
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Online Merkley

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  • Height: 5'6
  • Weight: Whatever the mirror tells me...which is fat most days
Re: Merkley's guide to pretend lifting
« Reply #1285 on: June 17, 2019, 02:52:58 PM »
17 years working in the hospital and havenít heard of that one yet. Sounds like a good diagnosis anyway! Hope u bounce back fast!

Thanks Shawn!

 I was really impressed with the staff and the attention to details. I could have easily been misdiagnosed and kicked out the door and instead I got really taken care of.

 Right now, still feeling like complete ass. I cannot wait until this subsides enough I can get back to the gym. 
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
  • ***
  • Posts: 1995
  • 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 #1286 on: June 18, 2019, 09:13:13 AM »
Morning I.S.

 Progress!

 I feel so much better than I did over the past few days. I'm not 100% but making (what seems to be) a quick recovery. If things keep going at this rate I should be back in the gym later this week.

 Also I'm at 211 on the scale. I know that doesn't sound like lots of progress as far as my weight loss (20 lbs) is concerned but my body looks a fuck ton different than it did back in Jan. I have a long way to go but that's ok. I'm learning to enjoy the journey rather than trying to rush to the finish line all the time.

 On a weight training note, deadlifts are back on the board. I need to start getting prepped for driveway deadlifting with FLEX. I'd be nice if I can go there and pull something decent  :P
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
  • ***
  • Posts: 1995
  • 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 #1287 on: June 23, 2019, 08:20:33 AM »
SEATED CHEST PRESS
100x40
140x10
180x10
180x10
180x10

PEC DEC
100x10
100x10
100x10

SEATED ROWS
140x10
140x10
140x10

SEATED ONE ARMED ROWS
80x10
80x10
80x10

LAT RAISES
25x10
25x10
25x10

HAMMER CURLS
25x10
25x10
25x10

TRICEP PRESSDOWN
100x10
100x10
100x10

FIN

 I was in and out of the gym in 30 min. Today will be a quick lower body workout and next week we will be back to our regularly scheduled program. Of course this will be until July 6th...I'm getting my wisdom teeth out. Depending on the severity I could be out out of the gym for a few days/week. Although if all goes well I and schedule things properly I may not miss any time at all.

 But we will find out when we get there.

 If it wasn't for the wisdom teeth extraction I'd still be taking a few days off since I'll be getting tattooed the day prior.  8)

 I'm so happy the whole epiploic appendagitis chapter of my life has come to a close, thankfully. Not something I would want to do twice.

 Currently 209 lbs.

 I'm that much closer to 200.

 

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
  • ***
  • Posts: 1995
  • 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 #1288 on: June 23, 2019, 09:01:59 PM »
SQUATS
BARx10
135x10
135x10
135x10

LUNGES
BWx30
BWx30

STANDING CALF RAISES
250x10
250x10
250x10

FIN

 No need to go full retard-o, just easing back into things.
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 ShawnJ

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  • Me vs Genetics
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Re: Merkley's guide to pretend lifting
« Reply #1289 on: June 24, 2019, 09:08:40 PM »
Good to see ya back at it! Great job on the scale!
☻/
/▌ Sm2sm crew (---Squat Moar to Squat Moar---)
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