Awesome at anytime.
But with a brand new little one?
Absolutely BEYOND awesome!
3 Likes
great way to get an entire workout done in one set. This is great time management,
1 Like
@simo74 @simo74 thanks fellas. Plan is to add 5lbs after every set over 20 reps. Start the day off with squats and let the rest just come to me for the time being.
4 Likes
Squat
135x10
185x10
225x5
275x3
230x25
calf raise
230x27
uni cable ham curl each
30lbx16
cable crunch
40x41
low incline db press
35x15
45x8
55x13
chest supported db row
35x17
35x10
Cable tri pushdown
40x14
40x8.5
dead hang knee tuck to “pike”
x12
x7
9 Likes
Wanted to add that I’m leaning out quite nicely. I need to bring in my lifting belt a hole, and my calves and arms are becoming more vascular. Abs are poking through a slight bit more.
Got my order from piedmontese today, so lean beef will be on the menu for quite some time.
7 Likes
yer no sht mate, it will happen when you do this
1 Like
Squat
135x10
185x10
235x5
285x3
235x27
Conv Deadlift
135x5
225x5
315x3
405x1
Calf raise (shoeless, better, continue this way)
235x36
dip
bwx22
bwx13
bwx9
alternating db hammer curl
31x13
31x7
lateral raise
20x26
20x14
cable crunch
70x27
70x13
Super happy with the 405 deadlift. Over 2x bodyweight with zero issues and very little strain, just a bit of lightheadedness after setting down the bar.
11 Likes
Tell that to all of you maniacs that ran super squats!
2 Likes
True and it definitely didn’t make me get shredded. LOL
1 Like
Lat Pulldown
70x15
80x15
90x16
90x10
90x8
wide grip shrug
135x15
225x15
275x13
axle curl
axle+20x15
axle+30x15
+40x8
db rdf
20x24
20x17
20x13
Quick little pump session
9 Likes
?? give me a clue
Rear delt fly
1 Like
Yer I did think that after I send the message, I was originally thinking it was RDL just miss typed but it didn’t fit with the other movements. I call there real lateral raises so rdf didn’t compute first time.
1 Like
Makes sense, I was actually about to type lateral raise targeting rear delt, but rdf was so much easier. And here I am typing both.
1 Like
yer, because some idiot from down under is way too anal. LOL
1 Like
Squat
135x10
185x10
240x5
240x28
calf raise
240x37
bent over row
135x10
185x10
185x11
kroc row
70x43 right
70x40+3 left
cable crunch
75x19
75x12
db lateral directly out to my side with a slow and controlled motion, concentrating on MMC and squeeze at the top to attain a sweaty and supreme bulging and bulbous shoulder pump (@simo74)
20x28
20x17
20x14
Felt like I was beating a dead horse on par with Leonadro DiCaprio in “The Revenant” after that set of squats, but all in all, a great day of lifting.
Bodyfat is continuing to have a very groovy trajectory relative to my weight. I weighed 206 this morning, but am feeling tighter and leaner. Not going to change a thing.
11 Likes
Was that working the medial detls. LOL
1 Like
That’s insane, good work dude.
1 Like
@simo74 haha I do believe I remember that thread on here. It must’ve been when I first joined.
@creative_name thank you very much. I’m really digging these widowmakers.
2 Likes
Big ramble ahead
As I just mentioned, I am really digging the squat widowmakers. I am also really getting into the cable machine and new (to me) movements, the dumbbells and rest pause stuff.
I am not holding myself accountable to any set days of lifting or set movements other than the squat. I am however being very strict with diet.
I have been off of work on family leave since July 6 and since then have lost in the ballpark of 10-12lbs. Since arriving home from the hospital (the second time) I’ve been in 90% adherence to a diet plan I’ve set up for myself.
High protein, LOW carb and moderate fats. Other than the nights I have a couple of beers, my carb intake is sub 30g for the day, and even with the beers, still sub 100g.
I want to ride this wave of leaning out until I feel satisfied with my lean-ness. I want to really see what I’ve been building towards for the past 4(?) years. If I have to be 180lbs to see my abs fully, that’s ok. I want to be in a spot I’ve never been before. I’ve been hovering around 200lbs for most of my lifting journey, with stints as high as 227 and as low as 195 that I’ve measured. The last time I truly felt “lean” was almost 2 years ago.
I can’t expect myself to dedicate as much time to lifting as I was before my son was born, so I have to make every session count, hence the squats. Once I’m back to work in August and building a routine there, I’ll start to play with early wake times to get lifting in before work with a true program. Until then, my nose is to the grindstone, slamming protein and losing this fat I’ve accumulated over the past few years and lifting when I can.
8 Likes