Author Topic: Merkley's guide to pretend lifting  (Read 91785 times)

Offline Merkley

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  • 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 #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...

Offline Merkley

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  • Posts: 1980
  • 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...

Offline Merkley

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  • Posts: 1980
  • 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...

Offline Merkley

  • Member
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  • Posts: 1980
  • 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---)
/ \

Offline Merkley

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  • Posts: 1980
  • 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 #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...

Offline Merkley

  • Member
  • ***
  • Posts: 1980
  • 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...

Offline Merkley

  • Member
  • ***
  • Posts: 1980
  • 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...