Author Topic: Merkley's guide to pretend lifting  (Read 99742 times)

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1365 on: September 10, 2019, 08:38:17 AM »
QUICK UPPER BODY MOBILITY WORK/WARM UP

SHOULDERS

SEATED DUMBBELL LAT RAISES
8X12
10X10
20X15
20X15
20X15
20X15

REVERSE PEC DEK
80X15
80X15
80X15
80X15

STANDING DUMBBELL PRESS
30X15
30X15
30X15
30X15
30X15

UPRIGHT ROW
100X15
100X15
100X15
100X15

SEATED MACHINE LATERAL RAISES
70X15
70X15
70X15

BIKE 30 MIN

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 #1366 on: September 10, 2019, 01:28:06 PM »
Solid volume! Plan looks good, I am hitting calves 6x a week right now and thinking this frequency is working well. Have definitely put some size on the little twigs and hope to put much more. Just 3 sets of standing/donkey or seated each session alternating days but finishing with a body weight burnout.
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Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1367 on: September 11, 2019, 01:25:37 PM »
SKIPPED MOBILITY WORK, NOT A GOOD IDEA.

LEG PRESS
145X10
235X10
325X15
325X15
325X15
325X15
325X15

SUPER ATG MACHINE SQUATS
135X10
135X10
135X10

DEFICIT SLDL (3-4 INCHES)
135X12
135X12
135X12
135X12

SEATED LEG CURL (SLOW NEG)
110X15
110X15
110X15
110X15

STANDING CALF RAISES
210X20
210X20
210X20
BWX20 (3 COUNT UP, 3 COUNT DOWN, 3 COUNT IN THE HOLE)

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 Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1368 on: September 13, 2019, 10:38:54 AM »
LIGHT SHOULDER MOBILITY

FLAT BENCH PRESS
BARX10
135X10
155X5
185X10
185X10
185X10

INCLINE BENCH PRESS
135X10
135X10
135X10

SEATED CHEST PRESS
150X10
150X10
150X10

PEC DEK
120X10
120X10
120X10

D-BELL PULLOVERS SS STANDING PLATE PRESS SS STANDING CALF RAISES
40X10, 10X10, BWX10
40X10, 10X10, BWX10
40X10, 10X10, BWX10

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 #1369 on: September 13, 2019, 11:44:53 AM »
Loving the volume! Pumps must be insane!
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Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1370 on: September 13, 2019, 11:59:29 AM »
Loving the volume! Pumps must be insane!

 I've been enjoying the training that's for sure! and yeah the pumps have been pretty crazy!!

“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 #1371 on: September 17, 2019, 08:25:03 AM »
BEHIND THE NECK PULLDOWNS
40X10
60X10
100X12
100X12
100X12
100X12

SEATED ROW
140X12
140X12
140X12
140X12

PULLOVERS
160X12
160X12
160X12
160X12

FACE PULLS
80X15
80X15
80X15

CARDIO'DOH

FIN

 THERE WERE DEADLIFTS IN THERE...I JUST DIDN'T DO THEM. I WASN'T IN THE MOOD TO BE TRAINING AT ALL! IT WAS AN EFFORT JUST TO GET TO THE GYM LET ALONE DOING ANYTHING. I'LL TAKE IT AS A WIN THAT I SHOWED UP AND DID SOMETHING.

 MRS.M IS AWAY FOR THE NEXT 10 DAYS SO THERE IS A DECENT CHANCE I'LL BE IN THE GYM EVERYDAY JUST TO KEEP MYSELF OCCUPIED UNTIL SHE GETS BACK.

 TONIGHT WE DO ARMS.  :rockon:
“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 #1372 on: September 18, 2019, 08:40:36 AM »
TRICEP PUSHDOWNS
80X10
100X10
130X15
130X15
130X15
130X15

BICEP CURLS
10X10
15X10
20X15
20X15
20X15
20X15

BARBELL CURL
80X10
80X10
80X10

OVERHEAD D-BELL TRICEP EXTENSION
40X12
40X12
40X12

WRIST CURLS
30X15
30X15
30X15

D-BELL REVERSE WRIST CURLS
10X15
10X15
10X15

FIN

SLIGHTLY WEAKSAUCE ARM 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

Online Merkley

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Re: Merkley's guide to pretend lifting
« Reply #1373 on: September 19, 2019, 09:28:14 AM »
Shoulder mobility work

Dumbbell Lateral Raise
8x10
10x10
15x15
25x15
25x10
25x10
25x10

Reverse Pec Dec
100x12
100x12
100x12
100x12

Seated Military Press
95x10
135x10
135x10
135x10
95x10
95x10
BARx10

Upright Row
110x15
110x15
110x15
110x15

Seated Machine Lat Raises
75x15
75x15
75x15

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