BOIIII! On the way to shredzville.
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Ha! Boy, is that gonna be a long, shitty, potholed road before that happens.
1 Like
8/28/17
Weight: 205.6
Back/Volume Back
DB Row
4 x 10 x 100
Lat Pushdown (straight arm)
4 x 20 x 70
Lat Pull Down (NG D Handles)
4 x 15-20 x 120-150
Low Cable Row
4 x 15-20 x 150
High Pull (cable w/ rope)
3 x 15 x 70
Face Pull
3 x 15-20 x 100
Single Arm Lat Pulldown
3 x 15 x 70
Superset:
Plate Raise
3 x 15 x 25
Single Arm BB Row
3 x 12 x 45
Curls
3-4 x 10-15 x 25
Had a great volume day, good pump, still no pull ups as it is just painful, can see a big ol’ ball where the muscle tore and is sitting just below my shoulder. Skipped deadlifts due to have torched legs, had family in town and went to the pools here, played 5 on 5 basketball in the pool for a solid 60-90 minutes, tried to emphasize exploding out of the water every time I jumped for a ball, it was a ton of fun as well as extremely tiring. Did a short HIIT workout with my wife on Sunday as well, a very active day, felt good. Sitting right around that 205-207 mark, still headed in the right direction.
4 Likes
8/29/17
Weight: 204.6 (early AM) 205.4 (post workout)
Chest
Low Incline DB Press
4 x 8 x 90
3 x 12 x 50
Pec Deck
4 x 12 x 90
Dips
4 x 10 x +25
2 x 10 x BW
CGBP
3 x 12-15 x 95
Tricep Extensions (w/ rope)
3 x 20 x –
Seated OH Tri Ext. (w/ rope)
3 x 20 x –
Single Arm Ext
3 x 12-15 x –
Low Point Cable Fly
3 x 20 x 40
Carries:
4 laps total (1/4 mile) 2 laps 88lb sand bag, 2 laps 40 lb sand bag
Good chest day, felt a good pump, 90s are moving well again, although lat soreness played a role in not doing 5 sets.
Did another HIT (ish) session with my wife last night, doing my flabby abbies some good.
4 Likes
8/30/17
Weight: 203.4, 203.4
OFF
2 Likes
8/31/17
Weight: 202.2, 202.2, 202.2 (Weighed 3 times, didn’t believe it initially, Early AM) 205.0 (Post Workout/Late AM)
Legs
Leg Extensions
6 x 20 x 80lbs
Lily Shrugs
5 x 15 x 50lb DBs
Standing Calves
5 x 10-15 x 90 (Reps varied due to tempo variations)
Superset:
Leg Press
4 x 12 x 350
Calves (Leg Press)
3 x 15 x 350
Squats:
3 x 15 x 135
This workout was a mix up, simply did not want to squat, lacked motivation, drive, whatever…so I decided to fatigue my legs with isolation and then move into compound movements, was going to finish with walking lunges, but it got cut short.
Had a really good pump in my legs, best I’ve had in a month of Sundays it seems like. Really liking the move back into volume based stuff, forgot how much fun it really was to chase the pump a bit.
Shoulders and arms tomorrow with a two other folks that asked if I wanted in, and why not, shake it up a bit.
2 Likes
Never a reason to NOT do shoulders and arms, silly!
9/1/17
Weight: 203.4
Shoulders/Arms Volume
OHP
2 x 10 x 45
1 x 5 x 95
1 x 5 x 115
1 x 5 x 135
5 x 3 x 165
Superset Back Off Sets
OHP
1 x 8 x 135
2 x 10 x 115
2 x 10 x 95
Face Pull
5 x 12 x 70
Superset:
“Cross” Curls (across the body hammer curl)
4 x 12 x 35 w/ fat grips
Lateral Raise
4 x 12 x 25
Superset:
DB Curl Burnouts
4 rounds: 35,30, 25, 20
Front Raise:
4 x 12 x 20
Tricep Burnout:
DBs: 35, 30, 25, 20, 15, 20, 25, 30, 35
(on the floor, tricep extension, partners load up dumbbells as quickly as possible, go to technical breakdown)
Short Interlude
Tricep Extension (w/ rope)
4 x 15 x 70
Superset:
DB Z-Press
3 x 10 x 35
Rear Delt Row/Fly
3 x 12 x 25
Cable High Pull
3 x 15 x 50
It was a good one, haven’t had a true bro day with burnouts for a good long while, am definitely going to be feeling it, ha, good workout partners as well, may try and line up some future workouts with them.
Shoulders moved well, was happy with the 5 x 3 x 165 for sure, not super smooth towards the end, but no leg drive required.
A great workout to send me into a long weekend.
Edit: Note: Moved from belt hole 4 to belt hole 5 (smaller)
3 Likes
Ha! If that isn’t the truest thing I’ve heard…
9/5/17
Weight: 209.7
Back
Lots of volume, lots more vertical pulling than I’ve been able to do prior, most notable for today was:
4 x 20 x 150 for WG Pulldown
1 mile walk/jog/run x +25lb vest in 9:17
Other than that, lots of rowing, nothing special, feel like shit from a long, poor nutritional weekend with minimal sleep, too much beer, and other fun college type stuff.
1 Like
Da fuq?
RDL into a shrug, hammies and upperback, because you can never get enough hammy or upper back work
3 Likes
9/6/17
Weight: 204.4, 204.2 (early AM) 202.4, 202.0 (post workout early afternoon)
Chest
DB Incline Bench
1 x 5 x 70
1 x 5 x 80
1 x 5 x 90
2 x 5 x 100
1 x 3 x 100
2 x 8 x 80
3 x 10 x 60
Superset
Decline BB Bench
4 x 10 x 135
Tricep extensions
4 x 12 x 65
Superset
DB Fly (low incline)
3 x 12 x 30
Single arm tricep extension
3 x 15 x 30
Low point cable fly
2 x 30, 40 x 12-15
Dips
2 x 8 x +25
1 x 8 x BW
Weight vest walk
25lb vest x 3.0-3.5 mph x incline 10-12 x 15 minutes
A good one, had more in me for the 100s, but my load up was getting a little wonky, if I had a spotter/loader I would’ve had a few more, but made up for it with volume in back off sets. Was absolutely gassed by the dips, not happy with those, but it is what it is.
1 Like
9/7/17
Weight: 204.2 (Early AM) 205.2 Post workout
Legs
Superset:
Leg Extensions
4 x 20 x 90
RDL (Smith Machine-away from legs ala Paul Carter)
4 x 12 x 115
Superset:
Goblet Squat
5 x 10 x 100
Lilly Shrugs
5 x 10 x 60lb DBs
KB Swings
3 x 15 x 50
About 25 minutes of workout time today, which is okay since I have apparently lost all will to do legs, ha. The second superset got into my tank a bit further than I expected, but it was good. Call it conditioning haha
Weight is back to that 204-206 range, lowest being a 202.x am thinking I will be under 200 in a couple weeks, am liking what I see in the mirror, a bit more ab/oblique definition (I think?) anyway, composition seems to be improving, so we will continue on this path for the foreseeable future.
2 Likes
9/8/17
Weight: 205.0
Shoulders
Seated DB OHP
1 x 5 x 70
1 x 5 x 80
1 x 2 x 90
2 x 5 x 80
3 x 8 x 60
2 x 12 x 45
SNGHP
4 x 15 x 115
3D Band Pull Apart
4 x 20 x Blue Band
Rear Delt Fly/Raise
4 x 20 x 25
Lateral Raise
4 x 12 x 20
Weighted Vest Walk
25lbs x 3.2-3.5mph x Incline 12 x 15 minutes
Feeling a little beat up from all the volume, really planned on doing 2-3 sets with the 90s, but once again with no spotter/loader I just didn’t wanna chance it, still happy with moving the 90s overhead smoothly (not the load, shit, that takes it out of ya a bit on your own) Think I am going to alternate my Standing OHP with DB OHP each shoulder workout.
Have not slept much or well the last 2-3 nights, that is playing a factor in my recovery, very sore and feeling a bit rundown, going to blame that on my lackluster performance on my last two press days.
Excited that I have found the will to do conditioning/cardio again, ha.
3 Likes
9/11/17
Weight: 203.8, 203.4
Back/Volume
BB Row
2 x 115 x 15
2 x 135 x 12
2 x 155 x 12
2 x 135 x 12
2 x 115 x 12
Wide Grip Pull-Up (w/ assistance) Superset with last 5 sets of BB row
4 x 10 x -100 (100 pounds of assistance)
Strict DB Row
4 x 10 x 100 (w/ out straps)
1 x 20 x 100 (w/ straps)
Neutrel Grip Pulldown
4 x 20 x 120
Neutrel Grip Row (cable/d-handles)
4 x 20 x 150
Wide Grip Lat Pulldown
3 x 20 x 150
Weighted Vest Walk
25lbs x 3.3mph x 12 incline x 15 minutes
Not gonna lie, was most excited about the pull ups (although super humbling to have to add 100lbs to do it correctly…) but I had a great lat pump from it, weight is right where I expected, the weighted vest walks are going to need to have some added weight to it, have a loadable sand bag that I will be adding to the mix.
3 Likes
Your back must of been PUMPED after this workout. My back is getting bigger just looking at this volume lol.
Ha! You know those memes that say, “At the gym (look huge), after the pump is gone (tiny dude).” …yeah I was a living one of those today haha and fitness by osmosis is a real thing, right…right??
2 Likes
9/12/17
Weight: 201.8 (whaaaaaaaat…)
Shoulders/OHP
95 x 5
115 x 5
135 x 3
155 x 3
3 x 2 x 185
155 x 5
155 x 3
5 x 10 x 95
Rear Delt Raise/Fly
4 x 20 x 25
Lateral Raises
3 x 12 x 30
Front Raise
3 x 10 x 25
Tricep Extensions
4 x 20 x 70
Weighted Vest Walk
25lb vest + 30lb sandbag x Incline 12 x 3.0mph x 15 minutes
Today was a solid day, low weight PR (this was midday, forgot to weigh myself early) Moved 185 pretty well, starting to feel like I own it, right on the cusp of that anyway. The video is the 2nd set, I filmed all 3 for feedback for myself, I felt like this was my strongest set as far as breathing and bracing go. In the immortal words of Ice Cube, “Today was a good day.”
3 Likes
9/13/17
Weight: 202.8 (early AM) 202.4 (Midday)
Bro Pump
Superset Biceps and Triceps-Light
6 exercises total (3 each)
25lb vest + 30lb sand bag x 3.2mph x 12 incline x 15 minutes
Was supposed to be legs, but we have a rec league volleyball game tonight, and last time I hit legs heavy and then tried rec league shit I tore my hamstring…so…yeah, no legs, cardio felt good, arms were just there, but it was movement, it was sweat, and it was a pump (call it an active recovery day, ha)
1 Like