Author Topic: Merkley's guide to pretend lifting  (Read 105274 times)

Offline Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1290 on: June 25, 2019, 09:12:34 AM »
Good to see ya back at it! Great job on the scale!

 It drove me nuts the whole time I was off, even my deload week!!! Being away from the gym was mentally a tough thing. Even when I was in the hospital I was more pissed off and concerned about how much this was going to set me back with my training.

 I'm glad to be back in the gym! Although I am not happy about the wicked DOMS right now, not at all. It feels like I haven't trained in 6 months, lower body to be more specific.

 

 
“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

Offline Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1291 on: June 27, 2019, 08:13:18 PM »
INCLINE BENCH PRESS
BARx40
135x10
185x5
225x3
225x3
225x3
135x10
135x10
135x10

SEATED ROWS
60x10
140x5
200x5
200x5
200x5

SEATED PULLOVERS
160x10
160x10
160x10

STANDING SHOULDER PRESS
165x5
165x5
165x5

CHIN UPS
BWx5
BWx5
BWx5

DIPS
BWx6
BWx6
BWx6

FIN

Good workout!
“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

Offline Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1292 on: June 30, 2019, 09:41:10 PM »
SQUATS
BARx20
135x10
225x5
275x3
315x3
315x1 *
315x1 **
315x3

DEADLIFT
135x5
225x5
315x3
315x3
315x3

STANDING CALF RAISES
405x6
405x6
405x6

FIN

*Tried with my lever belt, yep fuck that thing.
**Used shitty bar, bar rolled back, had to re-rack.

I may or may not have ruined myself for tomorrow. Thankfully it's Canada day tomorrow so I don't have to worry about moving too, too much.

“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

Offline Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1293 on: July 01, 2019, 01:36:19 PM »
PUSHUPS
BWx50
BWx25
BWx25

FLAT BENCH PRESS (wide grip)
135x10
135x10
135x10

PEC DEC
100x10
100x10
100x10
100x10

PULLOVER MACHINE
170x10
170x10
170x10

D-BELL CURLS ss TRICEP PRESSDOWN
20x15/70x10
20x15/70x10
20x15/70x10

SEATED LAT RAISES (MACHINE)
80x20
80x20
80x20

FIN

 In and out in 30 min. Gym closed at 1pm due to the holiday.

 Weight was 211 this morning. I did a quick measurement just about the belly button and although my weight has been around that 209-212 mark for what seems to be forever my measurement has gone down an inch and a half (over the past 6 weeks).

 Goes to show you the scale is a deceiving bitch.

 Happy Canada day to all my Canadian I.S. family. To the rest of you, happy motherfuckin' 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 ShawnJ

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Re: Merkley's guide to pretend lifting
« Reply #1294 on: July 01, 2019, 05:26:41 PM »
Happy Canada Day! Smashed some solid sessions!
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Offline Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1295 on: July 03, 2019, 09:36:50 PM »
LUNGES
BWX15 -THERE
BWX15 -BACK

SKWAATS
BARx10
135x10
225x10
225x10
225x10

RDL
135x10
135x10
135x10
135x10

CALF RAISES
255x12
255x12
255x12
255x12

FIN

Quick and dirty training session.
« Last Edit: July 05, 2019, 09:58:22 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

Offline reduni

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Re: Merkley's guide to pretend lifting
« Reply #1296 on: July 04, 2019, 11:05:40 AM »
Looks like a fast, dirty workout that got things done. Nice
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Offline Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1297 on: July 05, 2019, 09:14:34 PM »
SEATED MACHINE PRESS
100x20
100x20
100x20

SEATED MACHINE PRESS (VARIANT)
170x6
170x6
170x6

PEC DEC
150x5
200x5
200x5
200x5

SEATED ROWS
110x5
150x5
200x5
200x5
200x5

MACHINE PULL OVERS
150x5
210x5
210x5
210x5

CHIN UPS (BICEP FOCUS)
BWx5
BWx5
BWx5

DIPS
BWx5
BWx5
BWx5
 
CALF MACHINE SHOULDER PRESS
90x20
90x20
90x20

FIN

 Tonight I just wasn't in the mood to train, not at all. So I just kind of winged it. I tried to keep the upper power concept going, kinda worked...kinda didn't.

 Oh well! It's better I did something than sitting at home, smoking pot, playing video games, and getting nothing accomplished.
“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

Offline Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1298 on: July 06, 2019, 07:30:19 PM »
Light band workout this morning before surgery.

 Things didn't go as planned and I only had 3 wisdom teeth removed instead of 4. As predicted by the dentist there were complications and things took a lot longer causing us to run it of time. I have to go back this coming Saturday to have the stitches removed....and trust me there are a lot!!!

 From there we will discuss getting the 4th one removed.

 Current condition: Fucked.
“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

Offline Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1299 on: July 15, 2019, 08:40:29 PM »
Howdy doodie!

 So getting my wisdom teeth out wasn't what I would call the most fun thing I have done.

 I'm glad I don't have to do that again... oh wait.... :o

 Anyways, I was able to go to the gym today. Things went better than I expected.

AGILE 8

LUNGES
BWX30
BWX30

SQUATS
BARx10
135x10
135x10
135x10

STANDING CALF RAISES
165X12
165X12
165X12

LEG CURL
100X10
100X10
100X10

FIN

My squats were done with squeezing the shit out of my quads at the top of the motion.

Calf raises were done with a 3 sec up and 3 sec down tempo. Holy pump!

Leg curls were done in the same fashion as the calf raises.

 Then I decided to walk home and walk up 5 flights of stairs.  ;D

 I'm glad to be back training again. It might be another week before I start to add more weight, I still need more healing time.
 
“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

Offline Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1300 on: July 20, 2019, 08:18:19 AM »
I've moved around some of my training this week, mainly because I've been tired, lazy, and miserable. I'd rather be sitting in front of my AC unit than anything else. Heat and I don't get along very well...not when I'm at this BF% at least. When I'm below 10% BF I tend to be far more tolerable of the heat and sweat less. Whereas right now.....not so much.  ::)

 Again being lazy.

 I trained last night (being the hottest day we have had thus far.... ::) )

AGILE 8

ONE ARMED SEATED CHEST PRESS
50x10
50x10
50x10

BENCH PRESS
135x10
185x10
225x3
225x3
225x3

CGBP
135x10
135x10
135x10

ONE ARMED SEATED ROW
50x10
50x10
50x10

SEATED ROW
140x3
140x3
140x3

SEATED PULLOVERS
140x10
140x10
140x10

TRICEP PULLDOWN
60x10
60x10
60x10

HAMMER CURLS
35x10
35x10
35x10

FIN

Today is going to be some lower body. I was hoping to get it done this morning but I have a bit more work than I expected to get done first, then I have to drive an hour and a half to pick up a doggie stroller ($1000 stroller for $150). I bought the same one for on sale for $350 off Amazon a couple years back but when it arrived the frame was twisted from shipping damage. I had to send it back and they have never had it in stock since.....not in Canada and at that price anyways.

 Hopefully we can get there and back in time for me to train before they close.

 Have a great day!
“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

Offline Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1301 on: July 22, 2019, 11:13:01 AM »
Happy Monday.

 By the time I got back from Barrie the gym was closed and yesterday was another fun filled day of running around for the business and whatever. The mid afternoon came rolling around and I decided to be lazy and not go to the gym...instead I went out in +33C weather and walked 5 km.  :P

 So much for being lazy.

 Today is a new day with new adventures awaiting!

 
“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

Offline Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1302 on: July 22, 2019, 10:58:35 PM »
and now for something completely different....

WIDE GRIP BENCH PRESS
135x15
135x15
135x15
135x15
90x15

PEC DEK
100x15
100x15
100x15
100x15

INCLINE BENCH PRESS
90x12
90x12
90x12
90x12

CABLE CROSSOVER
40x25
40x25
40x25

RUSSIAN TWIST ss BICYCLES
15/15
15/15
15/15

DIPS ss PUSH UPS
10/10
10/10

ROW MACHINE
10 rounds of 60 sec intervals
60 sec rest between sets.

FIN

 I have committed to a terrible idea (I say this because I haven't done shit like this in a long time and I'm terrible at it). I've committed to doing 6 weeks of high volume, bro style training, AND cardio.

 Why?

 Challenge.

...that and I'm curious how my body will respond to such different stimulus.

 Today is my first day and I feel fucking ruined.

 
“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

Offline Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1303 on: July 24, 2019, 10:52:24 PM »
Yesterdays training was pushed to today. Mrs.M and I had a business outing last night that has us out until 10 pm.

PULL UPS
BWx5
BWx5
BWx5
BWx5

ONE ARMED ROWS
70x15
70x12
70x10
70x10

T-BAR ROWS
45x10
45x10
45x10
45x10

WIDE GRIP CHIN UPS
BWx5
BWx5
BWx5
BWx5

BENT OVER BARBELL ROW
90x20
90x15
90x10
90x10
90x8

STIFF LEGGED DEADLIFT
90x10
90x10
90x10
90x10

HANGING LEG RAISES
15
15
15
15
15

FLOOR LEG RAISES
8
8
8

CRUNCHES
10
10
10

30 MIN HIIT CARDIO.

FIN

 Right now I'm being conservative with the amount of weight I'm using. I'm still trying to gauge how much to use considering the amount of volume I'm now doing per body part.

 Now this cardio stuff. I like the idea of cardio, I love the benefits of cardio....but when I'm doing cardio....it's.not.my.thing. I'm having a small struggle with changing my mindset towards it, in time it'll change I'm sure. I just need to stay the course.



 
“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 #1304 on: July 25, 2019, 12:19:55 PM »
Great looking sessions buddy, curious how you respond to this. Especially with me experimenting with pretty much the exact opposite (very low volume, very high frequency)
I’m gonna run this a couple months yet as I am curious to see how I do once in a surplus.
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