C1, W1, D4 (I’ve shuffled the exercises around on leg day in deference to my knee) :
10 minutes on the treadmill 2 sets of situps and neck bridges
Leg Curls:
5 sets of 10
Leg Press (slow pyramid to my working sets):
455 x 5
525 x 5
595 x 15
1 scoop of whey mixed with water at this point.
Squats (I started off doing Zerchers then switched to back squats):
5 sets of 15
C1, W2, D1:
I was given a free sample of a p.w.o. from a company the governator glombed onto so I tried it this morning. Not too shabby.
O.H.P. (ss bent laterals):
120 x 3
135 x 3
155 x 10
1 scoop of whey at this point.
Dips (ss bent laterals):
5 sets of 15
chins:
1 set to failure (24 reps this morning)
wide grip pull downs:
1 set to failure
C1, W2, D2:
I’m working 3rd shift tonight then back to 1st for next week so my schedule is all sorts of messed up.
Hanging leg raises:
5 sets of 15
Deadlift:
235 x 3
265 x 3
300 x 3
315 x 3 (joker)
365 x 3 (joker)
405 x 1 (final joker, felt pretty good!)
Didn’t have time for anything else.
C1, W2, D3:
1 scoop of whey mixed with milk and 1 serving of creatine 45 minutes prior to lifting. 1 serving of C4 on the way to the gym.
Lateral raises (3 sets of 10 @ 20 lbs) and stretching to warm up my shoulders.
Bench:
215 x 3 (paused)
245 x 3 (paused)
275 x 8 (T&G)
Dumbell Rows:
5 sets of 10 @ 130 lbs
Incline Dumbell Bench (S.S. seated calf raises):
5 sets of 15 @ 80 lbs
C1, W2, D4:
Stretching abs for 2 sets
Leg curls:
5 sets of 10 @ 110 lbs or some such.
Leg press (slow pyramid with sets of 15):
490 x 3
560 x 3
630 x 15 (pleasantly surprised with this amrap set)
1 scoop of whey at this point.
Squats (over at box set slightly above parallel):
185 for 5 sets of 15
And puffy knee…
C1, W3, D1:
OHP:
130 x 5
150 x 3
160 x 7 (oh well…)
Edit: 1 scoop of whey.
Dips (ss bent laterals):
bw x 15
45 x 15
90 x 10
135 x 5
Pull ups ( ss seated calf raise):
5 sets of 10
Hopefully this link works.
This is my amrap set of dips with 135. I apologize for the poor video quality. Being of Irish lineage I had cooked and consumed the last potato in the house so I had to film it with a carrot stick.
Since there are no subtitles:
Turning to the camera with a goofy grin, “It’s 135.”
After the set, “Well…five good ones.”
C1, W3, D2:
abs, stretching and neck bridges as a warm up.
Deadlifts:
250 x 5
285 x 3
315 x 12 (I do believe that is a rep pr.)
I’m huffing and puffing like I ran a few miles!
1 scoop of whey.
Good Mornings (SS with hanging leg raises for 5 sets of 15):
5 sets of 12
Dumbell shrugs:
1 set to failure with 100’s
[quote]The_Jed wrote:
Deadlifts:
250 x 5
285 x 3
315 x 12 (I do believe that is a rep pr.)
I’m huffing and puffing like I ran a few miles!
[/quote]
Dude whenever I do a set of 10+ on deads it takes me literally several minutes to get my breath back; longer than it takes from all out sprints by far.
Yeah, I was full on leaning on a bench trying to catch my breath. I had to wait a couple of minutes before unloading the weight.
Enough bullshit, this is C4, W3, D3:
Flat bench:
230 x 5
260 x 3
290 x 4 (Rep PR!)
315 x 2 Muffuggas!!! (T&G Joker)
1 scoop of whey.
Dumbell Row (SS with calf raises):
5 sets of 10 @ 100 lbs (working on form and dead stop)
Incline Dumbell Bench:
5 sets of 15 @ 80 lbs
12 reps on your 531 day is good stuff! I did a 12 rep set a few weeks ago and that shit is hard!
Thanks and yeah, it definitely is!
I made another slight adjustment to my caloric intake goal and macros. I use an online tracker that really helps. My strength is growing in leaps and bounds and my body composition is slowly improving.
…Calories / carbs / fat / protein
My Daily Goal: 1,800 / 135 / 60 / 180
C4, W3, D4:
Two sets of abs and neck bridges as a warm up.
I tweaked my back at some point last night so every time I reach my left foot out to take a step I get a jolt of pain near my left lumbar area…lovely…
Leg curls (SS with neck bridges and stretching.):
5 sets of 10 @ 110
Leg Press:
525 x 5
595 s 3
665 x 10 (amrap)
Zercher Squats (SS with hanging leg raises):
5 sets of 15
C4, W4, D1: (Deload)
Two sets of crunches and neck bridges.
The gym has a Thai bag, a new heavy bag and a speed bag hung up now so of course I had to use them!
10 minutes embarrassing myself with the speed bag.
15 minutes hitting the heavy bags and the Thai bag.
I decided to try some different exercises for my deload week.
D.B. Front Raises:
5 sets of 20 @ 15 lbs
Wide Grip Pulldowns:
5 sets of 20 @ 100 lbs
No dips tonight. My chest is still sore.
C4, W4, D2: (Deload)
2 sets of abs and neck bridges to limber up.
30 minutes or so of bag work.
I was pouring sweat…my blood is too thick for this climate.
Machine thingy deadlifts:
5 sets of 20
Back extensions (SS with hanging leg raises):
5 sets of 20 on both
D.B. Shrugs:
3 sets to failure with 80’s
I was supposed to roll with a local fighter but his girlfriend was having car trouble so he had to leave. Hopefully I’ll be able to catch him tomorrow.
Hi.
Well, hello there.
C4, W4, D3: (Deload)
20 minutes on the dreadmill and bike-with-handles-thingy then 2 sets of crunches and neck bridges.
Machine Flat Bench:
5 sets of 20 @ pansy
Seated Cable Rows:
5 sets of 20 @ herpaderp
Pressdowns:
5 sets of 20 @ 80 or so
A plethora of raises:
Of the front, side and bent variety with 15 lb dumbells in the 20 rep range for each type.
No rastlin today either, dude couldn’t make it.
C4, W4, D4: (Deload)
Lots of ab work and neck bridges as a warm up. Next up was some stretching and suggestive poses.
Leg curl:
5 sets of 20
Leg press:
5 sets of 20
Stiff deads:
3 sets of 20 (feeling these in my back, not my hammies so I stopped.)
Leg extensions:
5 sets of 20 starting with 25 lbs on the first set then adding 10 for each following set until the machine was full. Then came a biiiiiig drop set back down to 25 lbs again.