bet those gunz are bigger.
nice work on the db presses, big weights
laughed hard at chooch
you and tony and harry and your damned “volume”. that’s a shit-ton of work
Well, I ain’t doing shit this week… I’m typing this from Copenhagen, Denmark.
No gyms nearby and a tight work schedule means the week off most likely. Maybe some BW stuff and a lot of walking.
I haven’t eaten much for a day now. Brought a 5# tub of protein and a couple boxes of protein bars. That’s all I’ve had (and some cashews). I walked around town a little bit but I have no fucking idea what the food on the menu is.
I’m going to have to breakdown and eat something foreign or I’m going to pass out.
Got back to the gym yesterday after a week off. I didn’t lift any weights except bodyweight the whole week in Denmark. Actually felt withdrawal symptoms.
Yesterday, did back. The travel caught up with me, so it wasn’t a marathon session, but got some good poundages in.
Tonight, chest/Bench/tris. Typical routine, about 6 sets bench, 4 sets BB incline, db incline, db flyes, cable p/ds (triceps), and some cardio on bike. Will repeat similar next week, then get back on cycle to get a 405 by the end of the year.
Velkommen back world traveler. Now get to work.
Tues: Biceps
Short, intense, and sweet.
Alt DB curls, 4 sets
EZ Preacher Curls, 4 sets, top = 105x10x2
DB P. Curls, 3 sets
25 min Rec Bike.
Wed: El Squates
135x10
185x10 (2 sec paused)
225x10 (1 sec paused)
315x5
365x5
420x5
315x7 (2 sec paused)
Fr. Squat
225x10
275x5
Walking DB Lunges x 10
Calves in LP (wide, toes out)+(close, toes in) x 12-15
Leg extentions x 12-15
First legs workout in over a week. Legs feel like rubber chickens.
Thurs: SHoulders
DB Presses, 5 sets, top 110x5, 110x7
DB “Cutler” Lat raises, 4 sets, top 65x8
Rev. Pec Deck: 3 sets
1 Arm DB Lat raises: 3 sets, top 60x10
Rec Bike 25 mins
Fri: Armzzzzz
^-attachment Triceps cable p/d: 4 sets, top stack (197.5) x 14
BB Curl: bar x 20, 65x15, 95x10, 105x6, 95x10, bar x20
CGBP (index fingers @ smooth part):
135x20
225x10
265x10
275x6
295x4
DB Hammer curls: 4 sets 12-10, top=60x5
Continued into P/W curls: 75x10, 85x8, 100x5, 100x5–>Drop sets down to 10x5 lol.
Skull Crushers: 70(+bar)x15, 90(+b)x10, 110x6
1 arm cable curls: 40-60 x 15-6
25 min rec bike.
good close grip benching
Wow, 420 x5 on squats is really awesome. When are you going to test again? I bet you are closing in on a 500 lbs. squat.
Looking real good! How was Copenhagen?
If you ever go there again this place http://thegym.dk/ is a commercial gym but they are set up to handle strength athletes.
Thanks dudes.
jj- I’ll probably test in October again. These past few weeks have been pretty stale what with travel and lack of food and the week off. No rush on that. I’d like to see my bench get back though.
Schmidt-- Copenhagen is a nice city! I walked everywhere. I never did get to any gyms as there weren’t any within a reasonable walking distance. Did some BW stuff, but treated it as a ‘deload’ week, but with no lifting… lol
SUN: Rack/Back/Calves
Lat Pullover Machine:
3 sets (12-10 reps), top 210x8, good form, hold at bottom
Lat Pulldown:
3 sets, 12-10 reps, hold contractions
(was waiting for rack to clear out…)
Rack Pull (mid-shin):
135x10
225x8
315x5
405x6
465x3
Trap bar shrugs:
225x12
315x10
405x10
495x5
505x3
DB Rows (no straps):
100x15
120x15
140x10
Seated calves:
1 plate + 25 x 15 (toes in), x15 (toes out)
2p +25 x 12 (in), x12 (out)
3p +50 x 10 (in), x 12 (out)
" " x 6 (straight toes)
All 1 sec pause bottom and top plus a ‘bump’ at the top. These burn the Hell out of my calves. I just about want to scream with seated calf raises…
Weird, but I’ve had to force food this week. Don’t know if it’s because I ate next to nothing last week, but I’ve had no appetite. This week I’ve felt like I’ve had to ramp back up my metabolism.
Mon (National Bench Night): Bench
Incline Bench:
135x15
225x10
245x10
265x6
255x8
275x5 (rep PR, I think)
275x3
DB Flat Bench:
100x10
120x5
120x4
Pec Deck:
3 sets x 15-10 (hold contraction, big stretch)
Cable Rope Tri P/D
130x20
160x15
30 min Rec Bike
Liking your progress Brother, looking strong!
Thats some hefty pressing with some bad ass volume.
Nice work Steely. here’s a log I need to catch up with. Will be following.
Hey D.o.W! Welcome to the circus!
Tue: By-Septs
1 Arm Cable curls: 4 sets (15-12), top 60x9 (all with hold at contraction)
EZ Preacher Curl: 85x12, 105x11, 120x3 (lol), 105x10
Spider curls: 3 sets, top 80x10
Reverse DB curls: 20x20, 25x20, 30x15, 45x10 (ouch, forearms)
30 min rec bike
Wed: Squats/Legz
Squat:
135x5
225x5
315x2
405x1
455x1
505 x 1 — B.F.PR!!!
405x3
Fr. Squat:
225x5
315x5
Walking DB Lunges:
(2x65) x 10 steps
(2x75) x 10
(2x85) x 10
Leg Extensions:
4 sets x 15, top = 260 (ie. 1-legged @ 130) x 12 (stack only goes to 200, so have to do top sets 1 legged)
Video to follow.
Hard to determine depth on vid. I felt like I bottomed out and bounced and a couple people watching (I had a crowd) told me I got depth. Close enough for gubbamint work and much deeper than my attempt some weeks ago. I’ll take this one and keep on working on depth.