Flat BB: Meh. Did 2 reps with 230, didn’t like the rep speed, racked it, and used 225. ‘Target’ weight was 227, so that’s fine.
230x2
225x2x3
Paused CGBP: I realize I get tighter with CG. So I need to set-up from now on like I do with CG, but just widen my hand width right before unrack
195x2x3
DB Incline:
80’sx2x6
Chest Flies:
3x15
Lat Pulldowns: First set was ‘heavy’ after that just pump
4x10
Face Pulls ~SS~ Laterals: Started doing laterals with thumbs up, not pinky. Way better contraction, and shoulder doesn’t click
4x20/12
Reverse Grip Pushdowns ~SS~ Cable Curls to Forehead:
4x25 Each
Was a good day. Last upper body workout at my university gym. Was a bit bittersweet.
Also, officially done with finals. I’ve written 60+ pages of stuff in the last week, and only had about 10 hours of sleep for the last 3 nights. But I’m happy to be done
[quote]Spidey22 wrote:
Also, officially done with finals. I’ve written 60+ pages of stuff in the last week, and only had about 10 hours of sleep for the last 3 nights. But I’m happy to be done[/quote]
[quote]Spidey22 wrote:
I realize I get tighter with CG. So I need to set-up from now on like I do with CG, but just widen my hand width right before unrack[/quote]
Shit maybe I should try this. I don’t know what it is, but my setup and form and everything is much better on close grip (even though I can’t move quite as much weight). I have no idea what to explain that with, but it’s nice to see I’m not the only one lol.
Thansk Furo! And Yeah Csulli, I really don’t know why, but everything is tighter and more stable on CG
Sleep debt finally caught up to me.
Coan Lower
Squat: Slower than I would have liked, but still easy
345x2x3
Conventional DL: This was way to slow, called it
410x1
Step-ups, Back Extensions and Abs
Just wasn’t in the cards today. Another night of little sleep. I could tell, just had no ‘pop’ to my lifts. Felt like I couldn’t grip things as hard, explode, etc. May redo this and yesterdays workout.
So really good workout after days off. Pic is this morning, and while I’ve been tracking cals + Protein and getting in 4000kcal, last 2 weeks were last weeks of undergrad. So paper writing + parties + going from 7hr/nigh to 3-4/hr nigh of sleep and being much more active I guess knocked me down to 202 lbs. Whatever
So I graduated. That was cool. Will be home for the summer, new home gym set-up is cool. Will take videos likely.
Ohh yeah, the single arm DB presses. It seems like no one does them, but I noticed I have a 1) pec imbalance in both strength and size, and it seems to mess with my bar path with one arm wanting to flare more than the other. 2) I sometimes feel unstable and wobbly on Bench. I figured this would straighten out those problems maybe. But lawd they are wayyyy harder.
Also, I’m getting the Meadows Band pack from EliteFTS tomorrow. so anyone have good suggestions on how to utilize bands? I’m working out at home now, so equipment is:
2 Bars (One is a 50lb Squat Bar I think)
600 lbs of weight total
Plate loaded pulley station (can only do pulldowns and pushdowns from them, isn’t adjustable)
Oly DB handles
Adjustable Bench
EZ Bar + Mini Swiss Bar
Pull-Up Bar
V-Grip, Neutral Grip, Straight Bar cable attachments
DIY Deficit DL Platform
DIY Fat Grips
DIY Weighted Sled
Will be making some DIY Gymnastics Rings and buying DL Mats like Punisher uses
So any suggestions on how to to make the most of this will be helpful.
[quote]Spidey22 wrote:
Also, I’m getting the Meadows Band pack from EliteFTS tomorrow. so anyone have good suggestions on how to utilize bands?[/quote]
Nope, I’ve never played with them… but if you’re ever interested in chains, I can share some DIY info.
After I did some price shopping, it was cheapest to literally buy the same ones he used from Menards. $3.99 a mat or so, and they’re really quite solid; they’re made from old recycled tires. Cost me $58 with tax for a set of 14.
I’m not planning on doing ROM progression with it myself (yet), just doing mat pulls for awhile. Based on talking with him, he considers this a more ideal mass building movement than the deadlift.
Now, for him, he seems to struggle more with the lockout than off the ground. For me, I’m strong at the lockout. Just playing with it a bit on Sunday, chains even out that strength curve for me quite a bit so the stimulus is even through the whole movement. Since I’m using it for mass purposes rather than to strengthen my deadlift, making it harder through the easier parts ought to just improve the overall stimulus/tension/TUT/etc.
End my rambling. But yeah, Menards is where I’d suggest picking up the mats.
Or just weld them. My step dad and his pals do a lot of carpentry as a hobby. Also has a welding set. For example, we are making an extra hole in my Squat Rack (has 2 inch distance between holes, my perfect spot for unracking benching is inbetween 2 holes) and making a slightly thicker, sturdier pair of J-hooks for it. Also, thanks for telling me about the mats. I’ve been shopping around for them, and looking through his old threads trying to find what he purchased.
Thank you. As for what I’m doing now, I’m taking a year off. I plan on going to Law School, I have all the requirements to get into tho where I want. But I also want to raise my LSAT score up even more, because I got a decent score without even studying, so I can do better.I have a potential internship lined up i may do that could help with scholarships, along with some matters my family has that I’d like to address. I’m also going to be likely attending law school of of state, and really have no money saved up. So I want to have a better financial base before going out really on my own (in undergrad I was only 2 hrs away). Also, I’m like 2-3 classes away from another minor, so I may take those classes online as well to just snatch that up.
RattleHead: Thank you. It took 4 years, which is the ‘standard’. But because of the way university is set-up here, I was one of the few of my class who got out on time. Many programs are 4.5-5 years, which is silly because most scholarships only pay for 4 years. I came into college with a years worth of credits already out of the way from AP testing, so got to take a few ‘easy’ semesters that were paid for with scholarship instead of being slam packed every year.
It’s funny you say that. because graduation is the day after our week of ‘final exams’ are over. I had a friend scheduled to graduate, failed his class at the last minute, and had to basically hurry to tell his family not to come lol
[quote]Quick Ben wrote:
Congrats on graduation![/quote]
Thanks dude!
Coan Lower
Back Squat: these were a bit early, and hips were shooting back too much
355x2x2 (maybe 360 because Squat Bar I think is supposed to be 50 lbs, not 45)
Conventional DL: I’ve been fucking up on these. Realized why. lol
425x1
Single Leg RDL’s: Idk why I did these honestly. Just like active stretching deal
40’sx3x8
BB Lunges:
95x3x8
Decent workout. Figured out some issues.
Firstly, DL was based on a ‘fresh’ 1RM. And now I’m doing them post heavy Squats. So… that was stupid. I’m feeling weaker off the floor because legs are a bit tired I think.
Secondly, my hips are shooting back on heavier Squats. These last few months I’ve been hammering glutes and hams. But I think I mistook my Quads, which are aesthetically a strong point, as a strong point in strength as well. However, this indicates they are weak.
Thirdly, the my home Squat rack made me place the bar a bit lower on back, and as a result I cut my first a bit high. Which I have a tendency to do with weights I’ve never handled before.
So I’m going to start actually taking advantage of some light days, doing speed/form work, a bit of hypertrophy stuff, and mobility work. I’ll be hammering Quads hard, maybe beltless banded Front Squats, 3/4 ROM or something. Have to be creative with no machines.
[quote]Spidey22 wrote:
Have to be creative with no machines. [/quote]
Ok, that made me laugh.
I don’t even know what to do if I had access to a ton of machines. I spent a few days working in my girlfriend’s gym, which was very well equipped and used by several actually big and strong people. Like the guy doing sets of 15 with 315 on the incline bench without spotters.
But I mean, I really won’t know what to do. What are you “missing”?
[quote]Spidey22 wrote:
Have to be creative with no machines. [/quote]
Ok, that made me laugh.
I don’t even know what to do if I had access to a ton of machines. I spent a few days working in my girlfriend’s gym, which was very well equipped and used by several actually big and strong people. Like the guy doing sets of 15 with 315 on the incline bench without spotters.
But I mean, I really won’t know what to do. What are you “missing”?
[/quote]
I meant more so the leg press and leg curls when talking about legs. I have a leg curl attachment, but it’s kind of lame. Leg press is just really useful because it requires no stability or anything, just focusing purely on the Quads or Hams, unlike Front Squats or something.
I wasn’t talking about things like HS machines. While they are cool I just personally don’t use them really.
