reeeeeally thinking TBT.
TBT
Week 1, day 1 (will just post work sets)
Barbell RDL
275x5
275x5
275x5
Hack squat machine
2 1/4pps x 5
2 1/4pps x 5
2 1/4pps x 5…
^just so my notation is clear, 2 pps means 2 plates per side. 1/4 means the 25 plate, which obviously isn’t a quarter of a plate, since my gym doesn’t have 100 plates, just 45s and below. Clear? Hopefully?
Incline BB press
205 x 5
205 x 5
205 x 5…
^225 would have been nice here, almost loaded it, decided to do the right thing. Wouldn’t have gotten the reps in set 2 and 3 if I’d gone 225.
Fucking iPad screws me every time. If I go up to the top of the post to change something, such that I can’t see the bottom of the text in the text box anymore, I can’t get back down!
So the rest of the workout…
Cable upright rows
140x5
140x5
140x5
Smith machine Haney shrugs
2 pps x 15
2 1/4 pps x 10
2 1/4 pps x 12
Strict! Db lateral raises
25 x 25
25 x 20
25 x 20
These are fucking awesome. These get my side delts lit up and sore next day. Prior to about ten days ago, I’ve never had sore side delts next day. Coincidentally, I believe my width sucks.
I raise my chin and force shoulder blades back and down. Really, really focus on not letting the traps get involved.
Then 20 min fat burn on treadmill @ 127 bpm.
Tomorrow is 35-40ish steady state cardio. Easy peasy.
On the ipad, try putting your finger right at the bottom then drag it down past the bottom of the text field, it should slowly scroll down, this is how I scroll up on the iphone if I need to change something at the top, should be the same on iPad.
TBT eh? Will be interesting to see how you like this!
Curtis- thanks man, I will give that a try next time! I love this iPad, there’s just a few things where it’s a little quirky.
Trav- I like TBT a lot- Or I should say, I liked it a lot a few years ago, and I enjoyed my session Monday. If anything, it’s going to be a bit weird not having a muscle group be really sore the next day, but that will depend on exercises chosen and loads used. Monday I probably should’ve gone heavier on everything except maybe hack squats, next time. Days that include full deads or squats on the other hand, a few sets is all I need to feel sore as he’ll the next day. I just need to keep in mind those 3-4 sets are all vie got that day, need to make them count and go as heavy as I can for the rep range.
Excited for tonight. 3x8 tonight, thinking about deadlifts, DB bench or military press, seated rows, maybe front squats.
515?!! Crap man, wish you had a vid of that. Need some motivation 
Haha, I pulled my fiance off the treadmill or elliptical, whatever she was on, and gave her my cell phone to take a pic of the 585 if I got it up, but no such luck. I’ve only had the phone about 2 weeks, it’s a piece of crap that cost $1.05. It will probably take 20secs or so of video, but I’m not sure. I think her digital camera will take a video- one day I’ll have a good deadlift vid posted in here for you- one day!
Lastnight’s workout:
Week 1, day 2
Deadlift
385 x 8
365 x 8
365 x 8…With only 90 seconds rest between these, I had to strip 20lbs off to ensure that I got the reps
Db rows- made sure to get a good squeeze at the top of each rep
120 x 8
120 x 8
120 x 8…Between these and the deads, my back is nicely lit up today
Squat press machine
6pps x 8
6pps x 8
6pps x 8…after some deads, these were hard, but I think I chose the perfect weight
Flat bench
245 x 6! Yikes
225 x 8
225 x 6…Double yikes! Such a huge difference trying to bench at the end of a workout as opposed to fresh at the beginning
Lateral raises
30s x 35
30s x 25
30s x 25…my right wrist gave me slight issues last time I did these, so I used straps just to not worry about holding the bell- used them on first two sets, eh, not necessary. Probably allowed me to get to 35 on the first set, but 2nd set didn’t seem to help, didn’t use them on third set. I’ve used straps AND wraps (not together) recently on these, my right wrist is a little tweaked so I’m trying to just make it more comfortable. Jury is still out here. The “tweak” isn’t a huge deal at all, not nearly as uncomfortable as the right elbow issues, so no worries at this point.
Finally- forearm work
Fuck it- forearm “flexes” just holding dumbbell at my side, palms in, curling upwards at wrist
30 x 20
35 x 20
30 x 20…Just had the idea the other day that a little extra forearm beef couldn’t hurt. At the same time, none of the forearm beef I already have came from any direct forearm work at all, so what is my logic that I need it now? Either 1) haven’t needed it thus far, keep doing what I’ve been doing, or 2) forearms are pretty good with no direct training, but perhaps would be better with direct training? Option 2 was obviously my thought process here. I will throw some in as I see time/room, but I think I “wasted” one of my isolation exercises, so I got home and did:
Rear delt flys
25 x 25
25 x 25
25 x 25
I caught a look at my back in the mirror, lats in general need to come up, traps in general, but the most glaring to me is rear delts. Second is probably rhomboids- I think I will use the close grip seated row a bit as one of my “isolation” exercises as the end to help correct this. While it is technically a multi-joint movement, I believe it will produce results in a higher rep range, and does not require being as fresh or testicularly fortified as deads, benches, freeweight rows, etc- aka “main movements”.
Finally, diet note- asked Caveman some questions regarding diet and carb up, based on his recommendations, I am upping my carbs to 100/day. This will be in the form of putting my oatmeal back in my breakfast on non-lifting days, and adding a carb source pre-training on lifting days. Also, fridays workout gets pushed to Saturday, so that I can “carb up” saturday thru sunday morning, much easier this way. I will likely then do tu/thurs/sat lifting.
[quote]dez6485 wrote:
Haha, I pulled my fiance off the treadmill or elliptical, whatever she was on, and gave her my cell phone to take a pic of the 585 if I got it up, but no such luck. I’ve only had the phone about 2 weeks, it’s a piece of crap that cost $1.05. It will probably take 20secs or so of video, but I’m not sure. I think her digital camera will take a video- one day I’ll have a good deadlift vid posted in here for you- one day!
[/quote]
Ha ha alright. You should check out the Flip video camera and it’ competitors. For around $120 you can get a decent, portable camera. I HIGHLY recommend getting a [photo] camera and taking pics of you and your wife. You’ll thank me years from now.
I couldn’t let you show me up, so I pulled 3x5x445 last night. My rump is sore lol. I haven’t pulled from the floor in well over a year. That being said, the type of rack pulls have not had any negative effect on my full pull … definitely helped.
Yea my uncle and younger brother have those Flip cameras, seem pretty good for the price. I just always think about things like that and reason that I’d rather have $X/worth of protein powder or something. Sooner or later I’ll pick one up…
Good work on those deads man! Pulling like that, you don’t need vids for motivation! Interesting you say about the rack deads not hurting your floor deads, I was thinking about that lastnight, and how for the time being it may be smarter for me to pull from just a few inches off the floor- won’t change the movement much, but it should make it a hell of a lot easier/faster to set up, and take just a little bit less out of me. All added up, I probably spent 10 minutes setting up/loading"unloading for deadlifts.
[quote]dez6485 wrote:
Yea my uncle and younger brother have those Flip cameras, seem pretty good for the price. I just always think about things like that and reason that I’d rather have $X/worth of protein powder or something. Sooner or later I’ll pick one up…
Good work on those deads man! Pulling like that, you don’t need vids for motivation! Interesting you say about the rack deads not hurting your floor deads, I was thinking about that lastnight, and how for the time being it may be smarter for me to pull from just a few inches off the floor- won’t change the movement much, but it should make it a hell of a lot easier/faster to set up, and take just a little bit less out of me. All added up, I probably spent 10 minutes setting up/loading"unloading for deadlifts. [/quote]
I originally started doing them because it was easier on my lower back as well as use more weight. It’s definitely worth trying!
Saturday workout, begin carb up!
Week 1, day 3
Flat db bench
85 x 15
85 x 13…damn, maybe 80s would have been more appropriate, no big deal, doubt missing last two reps matters much
V-grip seated row
120 x 15
120 x 15…these hit about exactly where I wanted, nice!
Db step ups…suck at these apparently
35s x 15
35s x 15…did right leg, rest, right leg, then left/left.
Cable pull thrus
120 x 15
120 x 15…was at a loss here for compound leg work that I could hit in the 15 rep range without also leaving my lower back torched for days. Don’t know if I made the bedtime choices, but they were challenging as I did them- also haven’t done unilateral leg work in a loooooooooong time, could be good.
Barbell curls
85x10
85x10
85x10
Rear delts on incline bench
25s x 30
25s x 27
25s x 25
Week 2, day 1
This is the same as week 1, day 1 but done as antagonist pairings as supersets
A1 barbell incline bench
210x5
210x5
210x5
These were supersetted w/
B1 barbell high pull (switched this in for cable upright row)
155x5
155x5
155x5
A2 barbell RDL’s
280x5
280x5
280x5
Supersetted w/
B2 machine hack squats
2 plates + 27.5 x 5
" -------- " x 5
" -------- " x 5
A3 Smith machine Haney shrugs
For simplicity, I’m just going to write the weight I put on the bar, as I don’t believe the bar accounts for very much
240 x 12
240 x 12
240 x 12
Superset w/
B3 incline rear delts
30s x 32
30s x 27
30s x 25
The last two obviously aren’t antagonistic of each other, but the only real obvious ones weren’t ones I wanted to do. Obvious antagonistic single joint pairings are biceps/triceps and quads/hams. I will probably do the bicep/tricep pairing on Wednesday and then do a delt/delt or delt/trap pairing Friday. Reason for this, I need to keep what size I do have in my shoulders- don’t want to not fill the tux I’ve been measured for when it comes to picking it up two days prior to wedding. So most likely, shoulder girdle/back will get the priority 2 out of 3 days for the 2 isolation exercises at the end of workout.
So far so good! I think the deadlift/leg press supersets on Wednesday for 3 sets of 8 will be brutal!!!
Week 2, day 2
Again, same as week 1, day 2 but antagonistic pairings
A1 deadlift
375x8
375x8
375x8
Supersetted with
B1 squat press machine
6pps x 8
6pps x 8
6pps x 8…this was difficult, the deads just take it out of me! And also “awesome” was the asshole that kept taking plates off my machine when I went into the other room to do the set of deads. Not enough room in the “leg” room to do the deads, so I had to do them in the other room, 20ft away. I left my log book on the seat of the squat press machine, he saw me on it. I come back and there’s 4 plates one side, 3 the other. So I load back up to 6/side, do the set, put my book back on the seat and go do my third set of deads. I return 1min later, fucking plates stripped down to 4/side?! Fucking clown. Meanwhile, there are plates on the weight tree not being used! And this dude isn’t new to the gym, just arrogant as shit- vie seen him in there for a couple of months now, so I can see he thinks he’s the shit. Both times I came in to the machine stripped down and he just fucking stared at me- not worth my time, he knew it was in use and took the plates off anyway, saying something to him wouldn’t do shit cept feed his ego.
Onto next pairing
C1 flat barbell bench
230x8
230x8
230x8
Superset with
D1 db row
120x8
120x8
120x8
Finished with 3 sets of 10-15 bicep/tricep pairing. Felt wooooorked!
You sir, have a much better temper than I do. I get in the “I’m a BAMF” mode, then remember that I have no interest in going to jail and ruining my life.
Yea man, trust me, it is a struggle sometimes. Dipshit in the gym just isn’t worth it. As you mentioned, jail- no thanks. It seems like back in the day guys could get in an argument, throw some punches, and it’s done. Now, you throw a punch…you may as well go home and take your dog for a long walk, because you’re about to go spend at least a few hours getting booked, fingerprinted, etc. Fucking stupid, dudes crying like babies because they got a fat lip or a black eye.
Week 2, day 3
These antagonistic days are brutal for the lower body moves!
A1 flat DB bench
85x15
85x15
SS w/
B1 Seated v-grip rows
120+ x15
120+ x15
A2 db step ups
40s x 15/ea
40s x 15/ea
B2 cable pull thru’s
120 x 15
120 x 15
A3 incline rear delts
30s x 40
30s x 32
B3 smith Haney shrug
250 x 15
250 x 16…(smith bar = 0)
Week 3, day 1
Weighted dips
90 x 5
90 x 5
90 x 5
90 x 5
Weighted pullups- narrow neutral grip
25 x 5
25 x 5
25 x 5
25 x 5…Should have gone 35 here probably
Cleans
135 x 5
135 x 5
135 x 5
135 x 5…I’d like to apologize for being a pussy to anyone reading. Every time I do cleans during a workout, I have the thought that I like them and should keep them around, yet I never do. They always get sacrificed for time in order to do squats or deads. I’d like to make an effort to not have that happen, and actually do them on a regular basis, thus increasing my strength in them. Not that I can’t do more than 135, but it felt “right” lastnight, so I stayed with it. In truth, 135 was meant to be on the heavier end of my warm up sets, but a little tweak that I’ve had in my wrist showed back up, decided to stay at 135.
Power squat machine
4pps x 5
4pps x 5
4pps x 5
4pps x 5…it occurs to me I haven’t done a free weight back squat in some weeks now, and although I have a feeling I should be doing them, I’m not missing being sore for 4+ days afterwards- and it is mostly that reason why they’ve been left out of this program so far.
Barbell curls
95 x 10, 3 sets
Strict db laterals
20s x 40, 2 sets
Well, I’m sick. Even called out from work. Unless I pull a 180 and feel great later, today’s workout will get pushed to tomorrow, Fridays to Saturday. Hate being sick. (who doesn’t?)
Week 3, day 2
Wide grip lat pulldowns
130x8
130x8
130x8
130x8
Decline bench
245x8
225x8
225x8
225x8
Good mornings
145x8
145x8
145x8
145x8
Feet-together leg press
4pps x8
4pps x8
4pps x8
4pps x8
Barbell curls
100x8
100x8…then remembered I wanted to do reverse curls…
E-z bar reverse curls
70x12
70x12
70x12
Rear delts on incline
35s x25
35s x25
35s x15
Decent workout, still getting over being sick. Did the feet together leg press because I want to bring up vastus . Also, ordered some receptormax, just tracked it, turns out as of an hour ago (9am-ish) it is at the sorting station ten minutes from me, but won’t be delivered til Monday! I called fedex to see if I could just come pick it up, turns out it’s actually in a container with 1000+ packages and still needs to be sorted- such a tease!