the pullup thing isnt a new challenge ~ so that doesn’t count before you say that isn’t 3.
Quoting CT : “By progression, I simply mean trying to improve something, someway, every week. You might not be able to progress on every single exercise of every workout. But, if you can improve one thing during a training session, it was a successful workout which will take you one step closer to your body transformation goal.”
Just a friendly reminder to not fall into a routine. Every workout is the next step to progress! Keep up the good work ~
Todays lifts
Back squats: 1:30 minutes rest between each set. Each rep was treated like it was the only one that mattered. Full controlled lowering, 2 sec pause at the bottom, explode up. I can still feel that my back is a bit tight and that my hips are a bit tight. Still cranking out that foam roller every morning and night before bed.
- bar x 6 reps
- 95lbs x 6 reps
- 115lbs x 6 reps
- 135lbs x 6 reps
- 135lbs x 6 reps
- 135lbs x 6 reps
- 135lbs x 6 reps
- 135lbs x 6 reps
- 135lbs x 6 reps
Super sets:
Leg extension: 10 reps @ 95lbs <–progression for today.
Front Squats: 8 reps @ 120lbs
1:30 minute rest
Leg extension: 10 reps @ 95lbs
Front Squats: 8 reps @ 120lbs
1:30 minute rest
Leg extension: 10 reps @ 95lbs
Front Squats: 8 reps @ 120lbs
1:30 minute rest
Isometric Bulgarian split squats:
3 “sets” of 30 second holds on each leg.
Dropped the 100 reps today. Every since I have been doing these I have been doing worse, and after another member mentioned it I am going to try ditching it for a few workouts and see what happens (legs only)
25 minutes of cycling on the bike.
Diet for today:
Breakfast: 3 eggs, 3 slices turkey bacon, 1 Flameout cap, 1 piece of fresh fruit (banana), vitamin.
Snack: Peanut butter chocolate shake, 1 Flameout, 2 fish caps
Lunch: Chicken and squash in cream sauce, 1 Flameout
Snack: Chocolate peanut butter bar, 1 Flameout
Workout: Surge
Dinner: JB’s Classic oatmeal with blueberries
Pre-bed: Pre bed snack, 1 Flameout 2 fishcaps. (have not eaten yet, will do before bed)
Breakdown:
Calories: 3242
Protein: 296 grams
Carbs: 223 grams
Fats: 130 grams
I added in extra carbs post workout by replacing the chili with oatmeal. I will do this on leg days to see if it helps with recovery as well.
I am getting back on track after having 5 straight days of a diet massacre. Trying to eat between flights and on planes sucks. I will continue the same diet for a week until my body gets used to eating normal again, then add the calories. It feels so good to eat and lift again.
Goals for the next 3 months:
225 incline bench (damn!! I want this one bad)
235 clean, parallel squat (I was at 215 before I hurt my back)
6 minute mile (currently around 7:15 minutes)
and of course: add more lean mass, have ript abz and win the lottery jackpot.
crap…
I forgot to add that I did decline sit-ups and extra lower back work. The lower back work was just the kind where you lie on your front, lift one leg and the opposite arm and hold for a few seconds each side.
I plan to do this every workout
Pull-ups
- 8 reps (cheated to get the last one)
- 7 reps (cheated to get the last one)
- 6 reps
- 6 reps
- 6 reps (2 assisted)
- hung from the bar in flexed position until I couldnt hang anymore
2 minute rest periods
Supersets: ***dropped the weight down on rows to do some extra controlled reps ex. explode up, 3 sec down while concentrating to feel only my back working)
B1) Incline bench supported rows (70lbs) dumbbells x 10 reps
B2) Bent over barbell rows with reverse grip (75lbs)x 8 reps
2min rest
B1) Incline bench supported rows (70lbs) dumbbells x 10 reps
B2) Bent over barbell rows with reverse grip (75lbs)x 8 reps
2min rest
B1) Incline bench supported rows (70lbs) dumbbells x 10 reps
B2) Bent over barbell rows with reverse grip (75lbs)x 8 reps
C) One arm Barbell rows
- (45lb bar + 35lb plate) 3x8 each arm 1 minute rest
- (45lb bar + 35lb plate) 3x8 each arm 1 minute rest
- (45lb bar + 35lb plate) 3x8 each arm 1 minute rest
100 facepulls with 5lbs.
Extra ab work and lower back work.
15 minutes on the cycle for recovery.
Watched tv with legs up on a chair and iced my lower back as suggested by andersons
Nutrition:
Breakfast: 3 eggs, 3 slices turkey bacon, 1 Flameout cap, 1 piece of fresh fruit salad with plenty of berries, vitamin.
Snack: Peanut butter chocolate shake, 1 Flameout
Lunch: Chicken and squash in cream sauce, 1 Flameout, 2 fishcaps
Snack: Chocolate peanut butter bar, 1 Flameout
Workout: Surge
Dinner: Dr Johns chili
Pre-bed: Pre bed snack, 1 Flameout. 2 fish caps
Solid.
Deadlifts:
- 135 x10
- 155bs x 8
- 185lbs x 6 (2min rest)
- 185lbs x 6 (2min rest)
- 185lbs x 6 (2min rest)
- 185lbs x 6 (2min rest)
- 185lbs x 6 (2min rest)
Fells really good to be deadlifting again. I now feel that deadlifting should be a STAPLE of any good workout program. Doing deadlifts actually makes my back feel better and I wonder if I had continued to deadlift if I would have hurt my back.
B1)= 3 sets of 10 reps
B2)= 3 sets of 8 reps
2 minute rest after each superset.
B1)Good Mornings: 70lbs _<-- Progression for this workout
B2)Reverse Hypers: 5lbs at feet (these I still feel more in my lower back than I do in my hamstrings.
Leg curls
55 lbs (when using heavier weights my lower back kicks in and seems to do too much work. I kept dropping in weight until i got to a weight where I only felt it in the hamstring. These were all slow and controlled, with and explosive lifting portion.
D) 100 reps of light hamstrings curls with 20 lbs
4 set of 25 reps with 30 seconds rest in between.
15 minutes on bike.
Nutrition for today:
Breakfast: 3 eggs, 3 slices turkey bacon, 1 Flameout cap, 1 piece of fresh fruit (apple), vitamin.
Snack: Peanut butter chocolate shake, 1 Flameout
Lunch: Pecan crusted Salmon, Mixed vegetable with butter.
Snack: Chocolate peanut butter bar, 1 Flameout
Workout: Surge
Dinner: Dr Johns chili
Pre-bed: Pre bed snack, 1 Flameout.
Breakdown:
Calories: 3286
Protein: 290 grams
Carbs: 178 grams
Fats: 156 grams
Incline bench: All 3 seconds down explode up ( dropped weight way down.
- 95lbs x 10
- 115bs x 8
- 135lbs x 3 (2min rest)
- 135lbs x 3 (2min rest)
- 135lbs x 3 (2min rest)
- 135lbs x 3 (2min rest)
- 135lbs x 3 (2min rest)
B1)= 3 sets of 10 reps
B2)= 3 sets of 8 reps
2 minute rest after each superset.
B1)Front shoulder Raises: 35 plate weight with both hands
B2)Decline Bench press: 130lbs
C)Variable incline/decline dumbbell press.
-45 deg incline (10 reps with 35lbs dumbbells)no rest
-30 deg incline (10 reps with 35lbs dumbbells)no rest
-flat bench (10 reps with 35lb dumbbells) no rest
-decline bench (6 reps with 35lbs dumbbells)
D) 50 reps of lateral side raises (5lb plate weights)
50 reps chest flys with 10lb dumbbells
I actually struggled quite a bit today after putting in a ton of effort on my first lifts for the day. Maybe it was concentrating so hard on slow and controlled reps, or its the fact that I lose strength REALLY easy when I take time off.
Either way i am pissed and have a lot of work ahead of me toreach the goals that I set.
Hammer Curls: 1 minute rest between sets <-progression
- 15 x 6 reps
- 25lbs x 6 reps
- 35lbs x 6 reps
- 35lbs x 6 reps
- 35lbs x 6 reps
- 35lbs x 6 reps
- 35lbs x 6 reps
- 35lbs x 6 reps
Super sets: (3 sets total)
B1: Seated tricep extension: 10 reps @ 50lbs <–progression
B2: EZ curl Preacher curls: 8 reps @ 55lbs <–progression
2 minute rest
C) Tricep Pushups: 3 sets of 11 reps, 1 minute rests <-Progression
D) 100 reps of preacher curls with 5 lbs dumbbells
100 reps of lying tricep extensions with 10 lbs dumbbells
15 minutes on the cycle
Back squats:
- bar x 6 reps
- 95lbs x 6 reps
- 135lbs x 6 reps
- 155lbs x 6 reps ← progression (kind of)
- 155lbs x 6 reps
- 155lbs x 6 reps
- 155lbs x 6 reps
- 155lbs x 6 reps
- 155lbs x 6 reps
All squats were done slow and controlled with good form and a pause at the bottom.
Super sets:
Leg extension: 10 reps @ 100lbs <–progression for today.
Front Squats: 8 reps @ 120lbs
1:30 minute rest
Leg extension: 10 reps @ 100lbs
Front Squats: 8 reps @ 120lbs
1:30 minute rest
Leg extension: 10 reps @ 100lbs
Front Squats: 8 reps @ 120lbs
1:30 minute rest
(the above combination is a near death experience and makes me want to puke just thinking about. I seriously busted my ass today on these.)
Isometric Bulgarian split squats:
3 “sets” of 40 second holds on each leg. <–progression
Replaced the 100 body squats with 100 light leg extensions. I think the 100 squats might have been too much when paired with everything else I do on leg day.
25 minutes of cycling on the bike. (level 7 instead of level 6)<–Progression
Diet for today:
Breakfast: 3 eggs, 3 slices turkey bacon, 1 talipa fish filet, 1 Flameout cap, 1 regular fish cap, 1 piece of fresh fruit (banana), vitamin. Crystal light
Snack: Peanut butter chocolate shake, 1 Flameout, 1 fish cap, 2 ibuprofin caps.
Lunch: Pecan crusted salmon, 1 1/2 cups mixed veggies, 1 Flameout, 1 regular fish cap
Snack: Chocolate peanut butter bar, 1 Flameout, 1 regualr fish cap.
Workout: Surge (half before workout, half after
Dinner: JB’s Classic oatmeal with blueberries
Pre-bed: Pre bed snack, 1 Flameout 1 fishcap.
About (4) 16 oz glasses of Lipton grean tea (actual tea bags) drank throught the day
Breakdown:
Calories: 3229
Protein: 264 grams
Carbs: 208 grams
Fats: 150 grams
I didn’t count anything from the extra fish oil and forgot to count the extra fish filet.
My back was giving me trouble last night and this morning. I actually realized that it isn’t so much my back but actually my upper right ass cheek (not sure the technical name). When it pulls or tightens, it sends pain up to my lower back and that is why I thought it was my back. By the end of the day it was goo to go and the pain was gone.
I have been using the foam roller every day, stretching twice a day and before workoing out and heating or icing with my feet up on a chair like was suggested. I feel that they are all making a positive impact.
Not sure if it was the extra carbs on leg day last week, or the extra time on the bike, or maybe the massive amount of fish oil, but my legs felt like gold today as opposed to the previous weeks.
There is no progression of the type “kind of”
Get angry ~ ask yourself, “Is this all you got” (((you do this in the mirror)))
" Is this my limit " ?
" Is this the type of person I respect " ?
" Could I give one more rep 2.5 microplates worth " ???
" In this lifestyle, what does “KIND OF” mean to you "?
Don’t Kind Of ~ Don’t want to hear it ~
Hell ~ Slap yourself til you can ~ Start playing some death metal ~
Grow ~ if you can’t grow you can’t move forward.
Past progression the key is to ask yourself one question.
Am I satisfied ?
If you are then none of this needs to be said.
Wooo my peptalks are golden ~ haha consider this an emotional high-five. Keep healthy stay strong.
Excellent post Kinein. Thanks for the kick in the ass I needed. I read it at work today and used it for motivation in the gym today.
Pull-ups
Tried something different today for pull-ups. Sort of played a game actually. This is how it went. 40 pulls ups as a total. Do as many clean reps as possible before resting. Any rep that did not bring the chin up over the bar meant I had to do 2 assisted chins to make up for it, and they didn’t count towards the total 40. Rest only long enough to do the next few reps. All in all 40 reps is 5 more than the normal total I do, but with all the assisted chins thrown in there I had a whole bunch extra.
B1) Incline bench supported rows (75lbs) dumbbells x 10 reps ← Progression for today.
B2) Bent over barbell rows with reverse grip (75lbs)x 8 reps
2min rest
B1) Incline bench supported rows (75lbs) dumbbells x 10 reps
B2) Bent over barbell rows with reverse grip (75lbs)x 8 reps
2min rest
B1) Incline bench supported rows (75lbs) dumbbells x 10 reps
B2) Bent over barbell rows with reverse grip (75lbs)x 8 reps
C) One arm Barbell rows
- (45lb bar + 37.5lb plate) 3x8 each arm 1 minute rest
- (45lb bar + 37.5lb plate) 3x8 each arm 1 minute rest
- (45lb bar + 37.5lb plate) 3x8 each arm 1 minute rest
100 facepulls with 5lbs.
Extra ab work and lower back work.
20 minutes on the cycle for recovery. Legs are hurting today.
Diet remained strong.
Problem I need to address: I feel like the face pulls work my middle back more than my rear delts no matter how hard I concentrate.
Sounds like your rear delts can handle the load while your middle back may be struggling to keep up. I’d still do them… but only a few sets later on in a workout.
Probably 2-3 prepatory sets where you really accentuate your rear delt contraction higher reps get some blood pumping into them.
-
Bent Over Dumbbell Rear Delt Raise With Head On Bench
-
Cable Seated Rear Lateral Raise
-
Dumbbell Lying One Arm Rear Lateral Raise
-
Dumbbell Lying Rear Lateral Raise
-
Lying Rear Delt Raise
-
Reverse Flyes
-
Seated Bent Over Rear Delt Raise
My personal favs ~
Supported heavy forced
- power
- bent over , 1 arm supported on rack or db on rack
- rear delt raise
- I do a round of these 4-6 sets much heavier.
example : I may do bent over rear delt raises without support at 40lbs before form becomes an issue and I’m not hitting the rear delts effectively.
But with 1 arm free in the power version, I can pyramid up to 100 lbs for 3-6 reps.
-
keep in mind its not about how much weight you use as much as it is getting the best contractions at any given weight. I don’t tell myself I have to go super heavy ~ I’ll gauge where I am in whatever type of training I’m using and implement what will be most effective with the methods I’m using and my energy level for that day.
-
Smith machine rear shoulder press
-
gingerly approach this exercise since your a beginner without proper supervision you could hurt yourself. but as long as you apply all the basics to proper training and safety you’ll be fine.
-
this one can take time getting used to, finding the proper range of grips that will keep the load entirely on both shoulders from top to bottom, always making sure to keep the load on the deltoid muscles.
-
you don’t want to feel it in your elbows, ligaments, joints.
-
lighten the weight, or find the right movement ( I do this by making sure my prep sets help me focus on the proper range of motion and vertical path it travels )
- though it is harder for me to describe how to adjust your muscles or properly sit the load onto the delts, get a feel for it.
-
- high pulley - rear delt reverse cables motion travels along 45 degree angle from across front to side - hip region w/ elbow locked to maintain the arc of motion.
When I get some time I’ll msg you a video or two on it ~ also CT has quite a few articles on shoulder training that are all very informative.
Glad to see your body of work is progressing.
WOW! Things have been crazy busy lately. I have missed some posts but not any workouts.
Had to move arm day to Saturday this week:
Hammer Curls: 1 minute rest between sets
- 15 x 6 reps
- 25lbs x 6 reps
- 35lbs x 8 reps
- 35lbs x 8 reps
- 35lbs x 6 reps
- 35lbs x 6 reps
- 35lbs x 6 reps
- 35lbs x 6 reps
Super sets: (3 sets total)
B1: Seated tricep extension: 10 reps @ 55lbs <–progression
B2: EZ curl Preacher curls: 8 reps @ 60lbs <–progression
2 minute rest
C) Tricep Pushups: 3 sets of 12 reps, 1 minute rests <-Progression
D) 100 reps of preacher curls with 5 lbs dumbbells
100 reps of lying tricep extensions with 10 lbs dumbbells
15 minutes on the cycle
Extra ab work and back work.
For whatever reason DOMS was TERRRIBLE in my legs last week. I did legs monday and didnt recover fully until thursday. I busted ass like never before though so that might have been part of it.
Hopefully this week is a little less crazy. Kinein- excellent stuff in your last post. I have been doing very light rear delt work everyday that I lift to try and get that mind muscle connection. Just a few light sets to make sure I feel them working more than my back.
Back squats:
- bar x 6 reps
- 95lbs x 6 reps
- 135lbs x 6 reps
- 185lbs x 6 reps
- 185lbs x 6 reps
- 185lbs x 6 reps
- 185lbs x 6 reps
- 185lbs x 6 reps
- 185lbs x 6 reps
From here I will load 5 lbs each week to the total (like I was doing with Rippetoes). This should bring me right to my goal of 235 in three months.
Super sets:
Leg extension: 10 reps @ 105lbs <–progression for today.
Front Squats: 8 reps @ 120lbs
1:30 minute rest
Leg extension: 10 reps @ 105lbs
Front Squats: 8 reps @ 120lbs
1:30 minute rest
Leg extension: 10 reps @ 105lbs
Front Squats: 8 reps @ 120lbs
1:30 minute rest
Isometric Bulgarian split squats:
3 “sets” of 40 second holds on each leg.
100 leg extenson (25lbs) each leg.
25 minutes of cycling on the bike. Also did some extra stretching and foam rolling directly after working out to see how it will help my DOMS.
Weight didnt change at all last week. So I am going to add 250-300 calories to each breakfast in the form of fat and protein. I only did this once last week, but it will be from a fish filet cooked in 1 tbsp of olive oil.
Precision nutrition recomends adding carbs after workout but I feel like I am already taking in a fairly high amount after working out, which is relatively close to when I go to bed.
Total calorie intake should now be around 3500-3600 on workout days and 3200-3300 on non workouts.
Current weight is 183 lbs (3 lbs in 4 weeks).
Pull-ups
Did the pull-ups in the same fashion as last time but went for 45 today instead of 40. <–success
B1) Incline bench supported rows (75lbs) dumbbells x 10 reps
B2) Bent over barbell rows with reverse grip (80lbs)x 8 reps
2min rest
B1) Incline bench supported rows (75lbs) dumbbells x 10 reps
B2) Bent over barbell rows with reverse grip (80lbs)x 8 reps
2min rest
B1) Incline bench supported rows (75lbs) dumbbells x 10 reps
B2) Bent over barbell rows with reverse grip (80lbs)x 8 reps
C) One arm Barbell rows
- (45lb bar + 37.5lb plate) 3x8 each arm 1 minute rest
- (45lb bar + 37.5lb plate) 3x8 each arm 1 minute rest
- (45lb bar + 37.5lb plate) 3x8 each arm 1 minute rest
100 facepulls with 10lbs. (rer-ead Kineins post above and put a ton of concentration into these today. I can feel the delts work more and more and my traps working less.
Extra ab work and lower back work.
Keep it up ~ the mind muscle connection is something you want to nurture. Remember you have only been doing this for a short-time and as I have found there isn’t an end point to how close of a connection you can build between your mind and body!!
The better the connection → better your rep quality → better the rep → better the set
Better the set → better the workout
It causes a chain reaction ~ and as you learn to recruit targeted muscles and prevent other muscles from stealing some of the resistance - you will learn to keep the load off your joints and ligaments as much as possible ~ which means longevity ~ and a way to prevent injury.
Good work ~ keep at it.
The word for this week is :
Relentless ----
that does not relent; unyieldingly severe, strict, or harsh; unrelenting
Let the training continue, don’t forget to enjoy~
Deadlifts:
- 135 x10
- 155bs x 8
- 185lbs x 6 (2min rest)
- 185lbs x 6 (2min rest)
- 185lbs x 6 (2min rest)
- 185lbs x 6 (2min rest)
- 185lbs x 6 (2min rest)
B1)= 3 sets of 10 reps
B2)= 3 sets of 8 reps
1:30 minute rest after each superset.
B1)Good Mornings: 75lbs _<-- Progression for this workout
B2)Reverse Hypers: 10lbs at feet
C) Leg curls
55 lbs 3 x 8
D) 100 reps of light hamstrings curls with 20 lbs
4 set of 25 reps with 30 seconds rest in between.
Overall I had a good workout today. My deadlifts are feeling strong again and I will have to move up the weight next week on almost all of my lifts for hamstring day.
I have been really tired this week for some reason. Need to get better rest and more of it. I have been averaging 6 hours a night.
poor rest = poor recovery
I also did not realize how much concentrating super hard while working out can help. I notived it again today while doing hamstring curls. The more I focus on them and visualize only them working, the less I feel my lower back getting in the way.