Author Topic: Merkley's guide to pretend lifting  (Read 102663 times)

Offline reduni

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Re: Merkley's guide to pretend lifting
« Reply #1305 on: July 25, 2019, 12:49:52 PM »
Nice work. I'm sure you'll adapt to the volume quickly. Cardio isn't too bad if it's hiit. I find that less boring than steady state. Anyone can do something for 30 seconds.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1306 on: July 25, 2019, 10:27:30 PM »
SQUATS
BWx10
BWx10
135x12
135x12
135x12
135x12
135x12

LEG EXTENSIONS
100x15
100x15
100x15
100x15
100x15

LEG PRESS
250x10
250x10
250x10
250x10
250x10
250x10

WALKING LUNGES
BWx15
BWx15
BWx15
BWx15

SEATED LEG CURL
100x10
100x10
100x10
100x10

SLDL
135x6
135x6
135x6

25 MIN COOLDOWN WALK. (2.3 KM)

FIN


Reduni- Thanks! I'm sure you're right, hopefully I will be used to this in the next couple of weeks. Right now listening to Mind Pump is what has so far made cardio far more bearable.

 Shawn- Thanks! I'm curious how both of us will turn out as time goes by.
 
“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 #1307 on: July 27, 2019, 05:48:45 PM »
BARBELL CURLS
30x15
30x15
30x15

PREACHER CURLS
50x15
50x15
50x15
50x15

SKULL CRUSHERS
50x15
50x15
50x15

TRICEP PRESSDOWNS
60x20
60x20
60x20

CONCENTRATION CURLS ss HAMMER CURLS
10x20/10x20
10x20/10x20
10x20/10x20
10x20/10x20

MACHINE DIPS
125X15
125X15
125X15

TRICEP PULLDOWNS
60X10
60x10
60x10
60x20

CRUNCHES
20
20
20

OBLIQUE CRUNCHES
15
15
15

LEG RAISES
15
15
15

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 #1308 on: July 27, 2019, 07:14:47 PM »
Damn huge volume buddy!!! Nice
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Offline reduni

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Re: Merkley's guide to pretend lifting
« Reply #1309 on: July 27, 2019, 08:49:38 PM »
Damn huge volume buddy!!! Nice

You got that right! Go big or go home right? Nice.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1310 on: July 28, 2019, 02:40:44 PM »
STANDING MILITARY PRESS
30X15
50X15
50X15
50X15

STANDING DUMBBELL PRESS
20X15
20X15
20X15
20X15

SIDE LAT RAISES
10X15
10X15
10X15
10X15
10X15

UPRIGHT ROWS
60X15
60X15
60X15
60X15

DUMBBELL SHRUGS
60X10
60X10
60X10

BENT OVER REVERSE FLY
10X15
10X15
10X15
10X15

PLANK
1 MIN
1 MIN

LEG RAISES
15
15
15

HANGING LEG RAISES
15
15
15
15

35 MIN BRISK WALK CARDIO 3 KM (LONG WALK HOME)

FIN

Thanks guys! The volume is killer! It's as if I have never trained before.....ever. I finally feel I have recovered from my chest day (which was last Monday) I'm glad I was smart enough to use the uber light weights this past week. I'd hate to think had I decided to be ego driven in any of these workouts. Yeesh!

 Well my first week is done. 5 more weeks to go!
“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 #1311 on: July 28, 2019, 09:41:50 PM »
Make that 6 KM for today. Mrs. M and I just took an evening walk to the grocery store for a few things. It's 1.5 km one way, so....

 
“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 #1312 on: July 29, 2019, 08:39:46 AM »
Damn that’s a metric shit-ton of shoulder reps 🤘
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Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1313 on: July 29, 2019, 11:32:11 AM »
Damn that’s a metric shit-ton of shoulder reps 🤘

 Thanks! It was a lot, I expected to be completely ruined but I seemed to have tolerated the volume better than I expected.

I swear the worst part of the work out was those damned planks!!!! I was dying after 10 sec of holding them, let alone a minute for 2 sets!!!!

 Oddly enough I haven't really had any DOMS from all the ab work. I expected to be ruined with the ab work and the frequency, considering I haven't done ab work since 2007!

 FYI I'm only doing the ab work since it's part of the programming and for energy expenditure. I'm a firm believer that if I need to improve my core strength/ab hypertrophy then I should increase my squat and dead frequency, not do crunches.

 
“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 #1314 on: July 29, 2019, 07:03:48 PM »
Lots of volume there Merk. Gonna have 3d delts in no time. Abs tolerate a lot of work. Ab wheel work will trash them for the first little bit. I like hanging leg raises but they are murder on my shoulders.
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1315 on: July 29, 2019, 10:09:51 PM »
AGILE 8

BENCH PRESS
BARX20
135X20
135X20
135X20
135X20
135X20

PEC DEK
100X12
100X12
100X12
100X12

INCLINE BENCH PRESS
BARX10
95X12
95X12
95X12
95X12

CABLE CROSSOVER
50X25
50X25
50X25

RUSSIAN TWISTS ss BICYCLES
15/15
15/15
15/15

DIPS ss PUSHUPS
15/10
15/10

CARDIO 30 MIN 2 MIN INTERVALS

FIN

Added a little more weight and a few more reps here and there compared to last week.
“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 #1316 on: July 29, 2019, 10:13:51 PM »
Reps on reps on reps
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Offline reduni

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Re: Merkley's guide to pretend lifting
« Reply #1317 on: July 29, 2019, 10:30:59 PM »
JESUS! 20 reps😲 I'd loose count and have to atart again. Crazy💪
the only easy day was yesterday

RPS SS 2017 Squat 355 Bench 290 Deadlift 485

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1318 on: July 30, 2019, 07:29:39 AM »
JESUS! 20 reps😲 I'd loose count and have to atart again. Crazy💪

LOL, trust me it's happened more than once where I have lost count. My most successful way of dealing with high reps is doing them in batches of 5. Once I complete 5 I then either lift a finger slightly off the bar (if I'm able to) to signify a batch has been done or I press the tip of my finger down harder into the bar.

 Of course my fail safe is having Mrs.M count my reps, lol. I know it sounds pathetic but when I'm doing high rep breathing squats my brain gets so discombobulated I need her to do the rep count for me. The way I do breathing squats is each breath takes a 5 count in, 5 count out, and 5 breaths before I can do a rep...when you're doing 20 reps  ::)

 I'm usually good until rep 9 and then my brain goes haywire.   :P
“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 #1319 on: July 30, 2019, 10:11:21 PM »
PULL UPS
10
10
10
10

ONE ARMED ROWS
80X15
80X12
80X8
80X8

T-BAR ROWS
90X10
90X10
90X10
90X10

WIDE GRIP CHIN
10
10
10

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

SLDL
135X12
135X12
135X12
135X12

30 MIN HIT CARDIO

FIN

 I intentionally left out the ab work today, not because I was sore/lazy but simply due to time constraints.


“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