Today:
Dynamic Warmup
a1. Box Jump- 30" x5 x3
a2. Overhead Throw- 12# x5 x3
b. Power Clean-
warm ups
105x5
125x5
140x7
c. Incline-
warm ups
125x5
145x5
165x5
d. T-bar Row- 135x10 x3
e. Chins, rotating grips- bw (173) x10 x7
f1. Lateral Raise- 35x12 x3
f2. Barbell Curl- 75x15 x3
Boring workout.
a1. Box Jump- 30" x10 x2
a2. Overhead Throw- 14# x10 x2
b. Press-
warm ups
125x3
140x3
155x7
c. Squat, beltless-
warm ups
185x5
215x5
250x5
d1. Incline Lateral Raise- 30x12 x3
d2. Arnold Press- 60x10, x8, x6
e. TRX Chins- bw (171) x10 x4
f. Incline Swing- 80x30 x2
Squatted low bar today since high bar was giving my knee trouble and low bar wasn’t. Still getting 3-4" below parallel and my hip mobility is much better now, so it felt pretty good.
Monday:
a. Power Clean-
warm ups
115x3
130x3
145x5
b. Press-
warm ups
95x5
115x5
135x5
c1. Walking Lunge- 140x8 x3
c2. Natural GHR- bw(171) x10 x3
d. One-arm T-Bar Row- 90x10 x3
e. Neutral Grip Chins- bw(171) x15 x3
[quote]yolo84 wrote:
[quote]Stronghold wrote:
Been absent for a while. Still training as always, but 13 hour days, lifting, and attempting to maintain a life outside of work and training has left little time for internet tomfoolery.
[/quote]
If you don’t mind my asking, what do you do for a living?
Have read these boards for years, shame you no longer post much. There is a LONG list of great people who have left in the last 12-18 months, this place ain’t what it was.[/quote]
I responded to this a while back but I guess the site ate my post or something?
I work in project controls, currently working a huge government construction project
I’ve been reading this site for 7 years now, and there is always member turnover. People come, people argue, people leave. It’s the nature of the internet, and I remember when I first got on here seeing people post about how so and so members weren’t on the site anymore and about how it was all downhill from here. The funny thing is is that people are now saying that same thing about posters who joined around the time I did that have now left. On the internets, the sky is always falling.
Got REAL weird today.
a. Bench-
bar x10 x2
135x5
185x5
205x5
230x3
260x5
b. Reverse Band Bench, avg bands-
260x5
285x5
315x5
345x5
375x5
395x5
395x4
c1. Dips- bw(165)+2 chains x30 x3
c2. Cross-Body Hammer Curl- 55x12 x3
d1. Fat Bar Pushdown- 70x12, 80x10, 90x8, 100x6, 70x18
d2. EZ Curl- 75x12, 85x10, 95x8, 105x6, 75x20
e. Band Pull Apart- mini x50
Typing this is difficult because my hands and shoulders keep cramping. Might have been the workout. Might have been the box of rice krispies I just housed.
a1. Lying Leg Curl- 95x15, 105x12, 115x10, 125x8
a2. V-Squat Calf Raise- 200x15 x4
Did both of these with 3 second negatives.
b. Squat-
bar x10 x2
135x5
195x5
245x5
280x3
315x5
c. Box Squat, 1" above parallel-
135x5
225x5
275x12 drop
225x8 drop
135x12
d. Leg Extension- 135x12 x4
Did the 3 second negatives on these, as well. ASLKSHDGERPHERGARBLE OWW.
This workout feelsbadman.jpeg
Last night:
a. Spider Crawl- mini x10
b. Press-
bar x10 x2
95x5
135x5
150x3
165x5
Did a set of 25 pull aparts with a short mini between each of these.
c. Dumbbell Incline-
60x10
85x10
100x10 x3
d1. Lateral Raise- 40x12 x3
d2. Partial Lateral Raise- 60x12 x3
e. Hang-and-swing Destroyer-
85x40 drop
60x25 drop
30x25 drop
0x50
a. Deadlift-
135x10 x2
225x5
275x5
310x3
345x8
b. Meadows Row-
50x10
110x10 x3
c. Barbell Row-
185x12
225x12 x3
d. Ring Chins- bw(173) x15, x12
e. Dumbbell Shrug- 110x30 x2
f1. Back XT- x30, x20, x15
f2. Seated Calf Raise- 90x12 x3
3 second negatives on the calf raises. First time Deadlifting in like 9 months or something.
Why are you Deadlifting?
[quote]detazathoth wrote:
Why are you Deadlifting?[/quote]
I’m trolling myself.
a. Bench-
bar x10 x2
135x5
185x5
210x5
240x13
b. Dumbbell Floor Press-
70x20
100x10 x4
c1. Ring Dip- bw (172) x20 x4
c2. KB Hammer Curl- 20kg x12 x4
d1. Tate Press- 35x15 x3
d2. Preacher Curl- 65x12 x3
e. Barbell Curl- 105x10 drop 85x10 drop 65x20
Video from Monday:
Tonight:
a. Seated Leg Curl-
130x12
140x10
150x8
160x8
170x6
b. Donkey Calf Raise- 230x10+20 pulses x4
c. Squat-
bar x10 x2
135x5 x2
220x5
255x5
290x12
d. Hack Press-
180x12
230x8 x4
e. Single Leg XT- 70x12 x4
a1. Press-
bar x10 x2
95x5
115x5
135x5
155x10
a2. Spider Walk- mini x8 x4
b1. Incline Press-
115x5
155x5
195x5 x4
b2. Seated Rear Delt Raise- 40x15 x4
c1. Partial Lateral Raise- 60x15 x4
c2. Lateral Raise- 30x15 x4
da fuck is with those dips, bro?
Imma be in Columbus this weekend
How does one go about finding you?
I’m only acting like I wanna see you in hopes of being lead to CBear
[quote]Ct. Rockula wrote:
Imma be in Columbus this weekend
How does one go about finding you?
I’m only acting like I wanna see you in hopes of being lead to CBear
[/quote]
HA HA HA HA
[quote]Ct. Rockula wrote:
Imma be in Columbus this weekend
How does one go about finding you?
I’m only acting like I wanna see you in hopes of being lead to CBear
[/quote]
I don’t live anywhere near CBus, broseph. Sorry.
Tonight:
a. Deadlift-
135x10
245x5
280x5
320x15
b. Chins- bw(172) x15 x3
c. Lat Assassin Pulldown- 180x7/7/7 x3
d. CS Row- 90x8 x4
e. Rickshaw Shrug- +200x20 x4
f. Standing Calf Raise- 180x12 x4
You were well over 200 at your highest weren’t you? How did your chins/dips and BW stuff react with the weight loss? I’m wondering if you were able to progress in those movements as the weight dropped or if there was a purgatory period where everything fell.
I’m also looking for someone to do some programming for me. If you are interested, PM me, and we can work something out.
[quote]theuofh wrote:
You were well over 200 at your highest weren’t you? How did your chins/dips and BW stuff react with the weight loss? I’m wondering if you were able to progress in those movements as the weight dropped or if there was a purgatory period where everything fell.
I’m also looking for someone to do some programming for me. If you are interested, PM me, and we can work something out. [/quote]
Thanks for stopping in!
I topped out between 217 and 220 of fuscularity.
Bodyweight exercises generally did really well during the weight loss, despite most everything else getting really shitty. I can definitely tell which lifts I got the most benefit from leverage on, as those were the hardest hit- bench, squat, etc. I think I went from consistent sets of 8 on chins at 190-200 to 15-20 at 170, for instance. A lot of that is obviously due to being 20-30 lbs lighter.
Glad to hear you’re interested in some programming. I’ll shoot you a PM and we can get rolling.
You fucking asshole.