Pumped I wasn’t there for that fire alarm, haha… a while ago the power went out briefly, very terrible but hilarious seeing a TON of people nearly fall off treadmills while running when that happened, especially old people.
Keep up the good work BUDDAY
[quote]TDub33 wrote:
Pumped I wasn’t there for that fire alarm, haha… a while ago the power went out briefly, very terrible but hilarious seeing a TON of people nearly fall off treadmills while running when that happened, especially old people.
Keep up the good work BUDDAY
[/quote]
LOL that’s amazing
Thanks brotha I appreciate the comment
Legs
Sumo DL - all reps dead stop - 135x12, 225x8, 315x5, 405x4, 455x2, 505x1, 405x8
Need to have some kind of planned progression on DL’s other than “go in and lift shit.” I’m thinking about doing:
Next workout - 455 for 3 sets of four
Next one - 465 for 3 sets of three
Next one - 475 for 3 sets of two
Next one - Deload
Add ten pounds, start again.
This would be adding about 10 pounds/month, if I could keep that up for a while that’d be sa-weeeeet.
Anyway…
Stiff-leg deadlifts - really light, feelin the stretch in my hamstrings - 4 sets
Leg press - 3 pps x 20, 4 pps x 18, 5 pps x 12 - ouch
Calf press - 4 sets
Abz
Chest/Tris
Bench press - 45x35, 135x15, 185x8, 225x5, 255 - 4 sets of 5
Incline bench press - super wide grip, slow descent, pause, explode up - 3 sets
Incline DB - considerably weaker after doing incline bench first - just worked up to 90’s x 7
Slight decline cable flys - really slow eccentric, stretch, squeeeeeze - 3 sets
Pushdowns - perrrrfect form, squeezing at bottom, feeling the triceps - 42.5x18, 57.5x15, 72.5x12, 80x9
Rope extensions - squeeze the rope apart at the end, really strict at first, few less strict reps at the end - 3 sets
Cordova extensions - 3 sets
Reverse-grip bench press - got a liftoff/spot for this, helps a ton - 3 sets
Another excellent workout
Work all day tomorrow then leaving pretty much right after work to go camping for 3 days. Feel kinda shitty about it but in the last 9 weeks I’ve had about 3 days off the gym, and only had any alcohol once in that time, so I suppose I could use a wee break. Should be a great time.
Yeahhhhhh 3 days/nights of a whole lot of shitty food, and a whole lot of alcohol. Had an awesome time though, perfect weather, no drama. Somehow, and I really don’t know how, I feel perfectly fine today, so, gym:
Back/traps/rear delts
Superset straight arm pulldowns and stretchers - 3 sets each, felt good
Close-grip pulldowns - 4 sets
Wide-grip pullups - 2 sets
Seated cable row - 3 sets - light, lat contractionnnn
Wide-grip cable row - heavier - mid back
Hanging weighted lat stretch
DB Shrugs - couple real light sets, sketchy feeling in my neck
Reverse cable flys - these felt real good so I did about 6 sets
Face pulls - 3 sets
Good workout. Feels good to be back, missed da gym.
First day back in the gym after a short hiatus feels great. I like that for ‘MMC’ lifts you don’t write down or worry about the weight, that’s a neat approach.
[quote]Spidey22 wrote:
First day back in the gym after a short hiatus feels great. I like that for ‘MMC’ lifts you don’t write down or worry about the weight, that’s a neat approach.[/quote]
Yeah man, I figure it’s more important for those lifts to just ensure I’m using the muscles, feeling them do the work, really stretching/contracting the right things to properly stimulate/fatigue them. I still use decent weights for most of the stuff but I think focusing too much on weight lifted would have me sacrificing form at times.
That said, I’m very glad I still have a few lifts that I am focusing on progression of weight on. Having something to aim for in that way is a good motivator, and also can be a good indicator of how the muscle gain/fat loss is going. Plus I just love lifting heavy shit.
Shouldies/Bis
OHP - all reps paused - 45x18, 65x12, 95x7, 125 - 4 sets of 5
Cable lateral raises - 3 sets
DB Lateral raise/front raise - 3 sets each
DB Curl - 25x14, 35x10, 45x6, 55 - 3 sets of 5
Incline db curl - stretch and squeeeeze - 5 sets
Preacher curl - focus on bottom 2/3 of movement - 3 sets
Jesus curls - focus on squeeze at end - 3 sets
2 sets each of hammer curls, pinwheel curls, and reverse curls
Loving this split.
Leeeeegs
Squat - 45x20, 135x12, 185x8, 225x6, 245x5, 275x5, 295x5, 315x5, 345x1, 375x1 - PR! This was plenty deep, actually a couple inches too deep I think, but form went to shit in the hole, half good-morninged it up, not great. Gonna wait a little while before I go for another PR. Then I walked out 435 a few times to get used to having it on my back. One guy watched me just barely get 375, then walk out 435, I think he thought I was about to kill myself. After that, just a few lighter sets, working on form. I think from now on I’m going to go a little easier on the ‘warmup’ sets, because I’m really spending a lot of energy before I get near my top sets.
Stiff-leg deadlift - feel dat stretch - 4 sets
Leg press - 3 pps x 20, 4 pps x 16, 5 pps x 10
Leg extension - 1 leg at a time, big squeeze at the end - 2 sets/leg
Calf press on leg press, DC style, superset with standing calf raises - 3 sets each
Couple things for abz
Done.
Unreal workout. Was in there workin my bag off for a good hour and 40 mins. There’s no way I’m not growing.
Nice squat!
[quote]Jab1 wrote:
Nice squat![/quote]
Thanks man! Squatting is something I never really liked until recently, so I haven’t really done it a whole lot. I’m expecting big improvements in the next 8 months or so.
Good lord are my legs sore today. Great feeling.
Chest/Tris
Bench - 45x35, 135x15, 185x8, 225x6, 255 - 2 sets of 6 - all good smooth reps
Incline DB - 70x12, 80x9, 90x6, 100x5
Incline BB - super wide, slow descent, pause on chest - 3 sets
Cable Fly - slow descent, stretch, big squeeze - 3 sets
Pushdowns - feeling the triceps - 4 sets ramped
Rope extensions - Really strict and squeezing it out, then a few sloppier reps at the end - 3 sets
Cordova extensions - 3 sets
Reverse-grip bench - slow descent, pause on chest - 3 sets
Great workout again. Also decided on the leg day that I deadlift, I’m also going to do some lighter, form/speed squatting. I’m okay with only deadlifting every 8 days, but I’m not okay with only squatting that often.
[quote]Gmoore17 wrote:
Great workout again. Also decided on the leg day that I deadlift, I’m also going to do some lighter, form/speed squatting. I’m okay with only deadlifting every 8 days, but I’m not okay with only squatting that often.[/quote]
Agreed - I hate not squatting for ages!
Back
Straight-arm pulldowns / Stretchers superset - 3 sets each - pre-exhaust
Close-grip pulldowns - slow negative, stretch, squeeze at bottom - 4 sets
Pullups - 2 sets
Close-grip cable rows - same as the pulldowns - 3 sets
Wider grip rows - heavier - 3 sets
Weighted hanging lat stretch
BB shrug - squeeze at top - 4 sets
Reverse cable flys - 3 sets
Face pulls - 3 sets
That’s all, folks. Felt good. My legs are more sore than they were yesterday, and my chest is destroyed too
Pretty much entire body has DOMS today. Quads, hams, chest, traps, lats. Probably should have taken the day off, but I hate off days. O welllll
Shoulders/bis
OHP - 45x18, 65x12, 95x6, 125 - 2 sets of 6 (felt shitty, anterior delt sore from chest day)
Cable laterals - 3 sets
DB Laterals - really strict then a few reps not strict - 3 sets - no front raises, sore ant delt
DB Curl - 25x14, 35x9, 45x5, 55 x 6, 5, 5 (Going to try to add 1 rep total per session til I get 3 sets of 8 then go up in weight)
Seated incline DB curls - slow descent, stretch and squeeze up - 4 sets
Preacher curls - emphasis on bottom of movement - 4 sets
Jesus curls - emphasis on end of movement, squeezin - 3 sets
2 sets each of hammers, pinwheels, reverse curls
Ehhhh shoulder workout wasn’t great cause of soreness, bi’s were good though. First workout I’ve had in a few weeks that wasn’t amazing though so I guess it’s okay.
Put my foods into a diet calculator dealie, seems on an “Ideal” day I’m about 2600-2800 cals, 75g fat, 290g protein, and 190-240g carbs (depending on what I have for dinner).
That diet thing helps cause I know if my weight stalls, first thing to add will be carbs. And next time I diet I know I have some room to go a little lower on the protein.
Anyway,
Legs
DL - 135x12, 225x8, belt on, 315x5, 405x4, 455x3, 2 (WTFFFFF I just cannot DL worth shit with a belt on… oh well, worth a try again, no more belt for DL’s), 405x6
Light squats - focus on form and speed - 45x12 (paused ATG), 135x10, 10, 10, 155x10, 10 (each set got better and better)
Leg press - 3 pps x 20, 4pps x 20, 5pps x 12
Calf press DC style, supersetted with standing calf raises - 3 sets
Leg extensions - squeezin at top - 2 sets
Abz
After DL’s, today’s workout was awesome. Sweating so much but felt amazing. Was like an hour and a half of that runner’s high feeling, and just really appreciating how much I love being in the gym working hard. Don’t know what I’d do without it.
Interesting tidbit: Putting cinnamon in my shakes has noticeably improved my digestion
Chest/tris
Bench - 45x35, 135x15, 185x8, 225x5, 275x1 (wow this felt easy), 295x1 (still pretty easy, felt like I had 3 in me), 315x1 (got a spot, didn’t get tight enough and the handoff was sketch, it was a grinder but I still got er without help), 255x7
Incline db press - 70x12, 80x9, 90x6, 100x6
Incline BB - super wide, slow descent, big pause - 3 sets
Cable fly - slight decline, slow descent, stretch, squeeze - 3 sets
Pushdowns - slow descent, focus on tris, squeezin - 42.5x18, 57.5x15, 72.5x12, 80x9
Rope extensions - super strict, squeezin at end, then less strict for a few - 3 sets
Cordova extensions - 3 sets
Reverse-grip bench press - 3 sets
Was good. Work sets for bench goin up to 265 next time. Dunno if I’ll do a 2-3 day “deload” before or not, feeling pretty good.
Strong benching man. What’s your best all-time?
[quote]Spidey22 wrote:
Strong benching man. What’s your best all-time?[/quote]
Thanks man. Best is 335, but I was weighing about 205 (obviously way less lean) and really focusing on benching. If I get near 200 pounds this time around I better be benching 350+