Strong work as usual GV.
Happy New Year a bit late.
Anytime littlesleeper.
Dave, thanks and hopes for great things for all of us this year.
Squeezed in a 40 min lift between jobs yesterday. It was a rush job.
1/9/17 Monday
DE Bench Press (alternating grips)(EMOM):
135 x 10
195 x 9 x 3
Slingshot Bench Press:
275 x 1
326 x 1
Triceps Push-downs/Dumbbells Hammer Curls (supersets):
80 lbs x 5 x 12/35 lbs x 5 x 12
Standing Crunches:
80 lbs x 20
So fast and a bit exhausting.
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Another quick lift today.
Tuesday 1/10/17
DE Squats(EMOM):
135 x 10
225 x 5
315 x 9 x 3
Deadlifts from pins just above mid-shin:
135 x 5
225 x 5
315 x 3
405 x 1
Standing Crunches:
70 lbs x 20
35 min lift time in and out.
This is like sprint training ! GV super impressed with your dedication. Keep bringing it.
You already know consistency produces success.
OG, thanks it hurts going fast and not having breaks between jobs but it’s rewarding to be strong.
Very true biker.
Being really strong is comforting indeed.
So, lifted this evening while watching my 3 year old.
ME Decline Bench Press:
135 x 10
185 x 5
225 x 1 (pause)
255 x 1 (pause)
285 x 1 (touch and go)
Dead Stop Pin Presses from 4 inches over chest:
135 x 5
225 x 3
265 x 3
Standing OHP:
135 x 2 x 5
165 x 3
205 x 1
Triceps Push-downs/Dumbbells Hammer Curls (supersets):
90 lbs x 5 x 12/35 lbs x 5 x 12
Bent-over Rows:
135 x 6
225 x 3 x 6
Standing Crunches:
70 lbs x 20
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Able to lift tonight while watching my 3 year old. She did a few assisted pullups and lat pulldowns along with scooter and bike riding.
1/13/17 Friday
ME Front Squats:
161 x 10
251 x 5
341 x 3
431 x 1( think I had 20 or 30lbs more in me but I’ll save it for the next progression)
Good Mornings:
135 x 6
225 x 6
275 x 3 sets x 6 reps
Romanian Deadlifts:
135 x 6
225 x 6
315 x 6
425 x 6
Suitcase holds(left and right arm):
135 x 3 sets x 30 sec each arm each hold
Standing Crunches:
70 lbs x 20
Too lazy and arthritic to do more today but things went well in spite of my fatigue.
Wow 430 front squat and 425x6 Romanian deadlifts in the same session is strong.
Thanks dave. The front squat was relatively easy but the 425 lbs Romanian Deadlifts about knocked me out.
GV, that my friend is nasty work…Fronts and RDL’s in the 4’s…in the same session…A tip of the cap to you, sir!
BEASTLY!
Thanks OG and littlesleeper, the work really kicked my ass. In addition, walking 14 miles SAT and Sunday at work at Costco has been mind blowing body wrecking body fatigue. Yeah😎!
Everybody on here knows that was one impressive workout. Add the walking…
Must be nice.
biker, all your support and everybody’s encouragement help to inspire me to lift smarter as well as do more.
Forgot to record yesterday’s lift.
1/16/17 Monday
DE Bench Press:
135 x 10
195 x 9 x 3 (EMOM)
Slingshot Bench Press:
275 lbs x 1
327 x 1
Triceps Push-downs/Hammer Curls:
80 lbs x 5 x 12/35 lbs dumbbells x 5 x 12 (Supersets)
Bent-over Rows/Pullovers (supersets):
135 x 3 sets x 10/35 lbs x 3 x 15
Standing Crunches:
70 lbs x 20
Fast work followed by a short break and then about 12 miles of walking at work.
Nice fast, short lift earlier today before walking 14 miles at work.
1/17/17 Tuesday
DE Squats:(EMOM)
135 x 10
225 x 5
315 x 9 sets x 3 reps
Trap Bar Deadlifts:
140 x 5
230 x 5
320 x 3
410 x 1
460 x 1
500 x 1
Hanging Knee-ups:
1 x 20
I’m wrecked know.
Nice lift tonight.
Pullups:
3 x 5
ME Decline Bench Press:
135 x 10
185 x 5
225 x 1 (pause)
265 x 1(pause)
295 x 1 (pause)
Dead Stop Pin Presses (starting at chest):
225 x 3
265 x 3
Standing OHP:
135 x 2 x 5
165 x 3
205 x 1
Triceps Push-downs/Dumbbells Hammer Curls (giant sets):
90 lbs x 5 x 12/35 lbs x 5 x 12
Bent-over Rows:
135 x 6
225 x 3 x 6
Pronated Rear Delt Raises/Front Raises/Lateral Raises (giant sets):
35 lbs dumbbells x 2 x 12/2 x 12/2 x 12
Svend Presses:
50 lbs(2 25 lbs plates) x 2 x 20
Standing Crunches:
70 lbs x 20
Felt strong.
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