Looking swole bro.
tweet
Bird - Thanks brother!
nice workout today
was going to hit some shoulders, but my gym was closed today cuz of labor day, so i went to a local soccer field and messed around for a couple hours… here’s most of what i did
– 50 push ups ----> 3 minutes front plank --alternate between elbows and pushup position
–40 push ups (back legs 2 stairs high)
–4 50 yard sprints
–30 push ups (back legs 4 stairs high)
–2 50 yard sprints
–30 dips (on corner rails)
–combination of juggling (a few thousand), trapping/ quick turns off of high kicks, goal kicks, and free kicks for about an hour and a half
–30 dips (on corner rails)
felt good to get outside and move around!
peace
great shoulders lift today!
5 mins on the row machine
military press: 45x30, 135x3, 155x10, 155x10, 155x9 ( really wanted that 10th, last week was 10-9-8, so added a rep each on the last 2 sets!)
seated db shoulder press: 75’s x 10, 75’s x 10, 75’s x 10
seated slightly bent over db raises: 3 sets of 60 with the 10’s
1a: db incline rows/shrugs w/ 1 sec hold at top: 3 sets of 8 with the 100’s
1b: db lateral raises: 3 sets of 10 with the 30’s
2a: db shrugs: 100’s x 15, 85’s x 20, 100’s x 12
2b: calf raises: heavy x 50
peace
NIce arms day today
had to get out of the gym in about 30 min so the pace was pretty fast today
1a: rope tricep pushdowns: 20, 20, 20, 20
1b: bb curls w/ slow negative: 80x10, 80x10, 80x10, 80x10
2a: hammer curls w/ hold at top: 30’s x 10, 35’s x 8, 35’s x 8, 35’s x 8
2b: machine dips: 4 sets of 10-15
3a: concentration curls: 4 sets of 10 with the 25’s
3b: seated overhead db extensions: 65x20, for 4 sets
bb curls (30 seconds between set): 45 lb bar x 40
peace
really good lift today
incline bench: 45x5, 135x7, 225x10, 225x10 ( first 2 sets were super fast. crushed the last rep on both. not sure exactly where it came from b/c last week these were a struggle but i was killing these). 225x12
wide grip incline bench w/ slow negative and paused at bottom: 185x10, 185x10, 185x10 (purely focused on chest involvement)
1a: decline bench (same style as above): 185x10, 185x10, 185x10 ( same focus as above)
1b: calf raises: 2 sets of 50
db bench (sort of a hybrid between bench and fly, was going really low and wide to get chest involved): 65x18, 65x10, 65x10, 65x10
2a: seated bent over rear delt raises: 4 sets of 12 with 35’s
2b: front db raise: hold 50 lb db together with both hands 4 sets of 10
alternating db curls: 50x10, 45x10, 40x10, 35x10, 30x10, 25x10, 20x10, 15x10, 10x10
things were feeling good today
peace
great stuff today!
bench: 45x30, 135x8, 225x5, 275x3, 295x3, 295x3, 295x3 – these felt pretty good
db bench: 100’s x 10, 100’s x 10, 100’s x 10 – kept the form really strict for these (more than usual) and got a good stretch at the bottom
1a: weighted dips: 45x10, 70x10, 70x10, 70x10
1b: dual cable face pulls: 4 sets of 20
2a: weighted dips: 90x5, 115x5, 115x5
2b: dual cable lat pulldowns: stack for 3 sets of 10 – this was one of those free motion thingys where there was a cable for each arm at about a 20 degree angle… went as heavy as I could
3a: calf raises: stack x 20 for 3 sets
3b: hanging leg raises: 3 sets of 15
bike machine for 15 min
— I think to need to focus more on strength through full range of motion over going for a pump than I have been lately, so that is what I did today and I will continue to do so
–weighed in at 188. heavier than I thought I would … Still look good and lean, but I’ll prolly try to get closer to 180
pace
great lift today!
stayed with the strength focus
rack was in use, so went with db’s instead
–seated db shoulders press: 70’s x 10, 70’s x 10, 70’s x 10, 85’s x 6, 85’s x 6, 85’s x 6
–standing btn strict snatch grip “klovov” press: 135x5, 135x5, 135x5, 135x5, 135x5
1a: shoulder press machine: stack x 5 (too heavy), 90%stack x 10, 90% stack x 10, 90% stack x 10
1b: db side raises: 35’s x 10, 35’s x 10, 35’s x 10, 25’s x 15
–ran on the treadmill for a bit… 2.5 miles at 7:30 pace – felt alright but I was straight up sweating buckets lol
peace
solid lift today
–incline bench: 230x10, 230x10, 230x12 — fuck yea. incline has been feeling great lately. keep getting stronger week by week
–1a: db incline bench: 90’s x 10, 90’s x 10, 90’s x 10
–1b: heavy calf raise machine: 20, 20, 20
–2a: rotary chest press machine: 8, 10, 10
–2b: seated cable row: 10, 10, 10
–weighed in at 182 after the lift with shorts on. i think i mentioned a few posts back that im trying to take off all unnecessary fat. pretty much just eating a little bit less. strength was even better than last week when i was up a few pounds so that is great
peace
bench day today
bench: 135x5, 185x5, 225x3, 275x2, 295x3, 295x3, 295x3 — these should be feeling stronger than they are
— 225x17
db bench: 100’s x 10, 100’s x 8, 100’s x 9 — always a little tougher to hit db’s after a 225 combine test
1a: rope tricep pushdowns: 20, 20, 20
1b: alternating db curls: 45’s x 10, 45’s x 10, 45’s x 10
2a: incline chest press machine: heavy x 10, for 3 sets
2b: calf raise machine: heavy x 15 w/ stretch at bottom for 3 sets
–wanted to hit a bunch of sets of weighted dips but the gym was too packed
peace
good shoulders day today
military press: 45x20, 135x3, 165x3, 180x4, 180x4, 180x4 — these were ok, i should be pushing a little bit more though
seated db shoulder press: 70’s x 10, 70’s x 9, 70’s x 8
1a: db side raises: 35’s x 12 for 3 sets
1b: db shrugs: 130’s x 15 for 3 sets
2a: bb shrugs: 315x12 for 3 sets
2b: db front raises: 30’s x 10, for 3 sets
seated shoulder press machine: 3 sets
peace
good legs day today
squat: 45x10, 135x3, 225x3, 275x3, 315x3 ------- 225x10 these felt pretty good
reverse lunges: 135 x 6 a side, 155 x 6 a side, 175 x 6 a side
calf raises: heavy x 12 for 3 sets
1a: db shrugs: 110’s x 12, 90’s x 12, 100’s x 12
1b: seated db cleans: 30’s x 10 for 3 sets
seated cable rows: 3 sets of 10
paec
good lift today
–bench: 135x5, 225x3, 275x3, 295x3, 295x3, 295x3 – these were pretty smooth, better than last week for sure
1a: cb bench: 225x5, 225x5, 225x5, 225x5
1b: calf raises: heavy x 15 for 4 sets
2a: weighted dips: 45x10, 70x10, 90x10, 90x9, 115x6
2b: face pulls: 20, 20, 20, 20, 20
–machine chest press: 4 sets of 10 as heavy as i could
–rope tricep pushdowns: 4 sets of 15
–rolling db tricep extensions: 50’s x 10, 60’s x 10, 70’s x 7
peace
solid stuff today
machine bike: 20 mins ( 2 miles as fast as possible, then 10 second sprints w/ rest in between for the remaining)
military press: 45x30, 135x3, 175x5, 175x5, 175x6, 135x13
1a: seated shoulder press: 65x9, 65x10, 65x8
1b: calf raise machine: heavy x 15 for 3 sets
2a: seated shoulder press (lean forward and press dbs behind head): 50x10, 50x10
2b: calf raise machine: stack x 10 for 2 sets
3a: seated exaggerated ROM, neutral grip db presses ( sorta made these up on the spot, was bringing the dbs down close to my belly button, then not fully locking out): 35’s x 10, for 3 sets
3b: rear delt reverse fly ( on chest fly machine) : 3 sets of 10
~ 8 minutes of various abs exercises
-10 minutes on the bike ( doing 10 second sprints w/ rest in between)
peace
arms day today
10 minutes on the machine bike
incline db curls: 20’s x 30, 30’s x 15, 30’s x 15, 30’s x 15
triangle pushdowns: 10 w/ squeeze + 10 continuous reps for 4 sets
preacher bar curls: 60 x 10 full reps + 10 bottom half partials for 4 sets
smith machine incline tricep extensions: 135x10, 185x8, 185x6, 185x7
1a: cheat db hammer curls: 60’s x 10, 60’s x 10
1b: db hammer curls w/ pause at top: 30’s x 10, 30’s x 10
curl machine: 2 sets of 10
abs: about 10 minutes of various exercises
10 minutes on the row machine
Adding more cardio in?
Trying to get lean bro?
tweet
Bird - Yea man. I’m gonna add some more cardio in. Just high intensity stuff on the machine equipment or pickup games whenever I can
–played pickup touch football over lunch break today with some work buddies - it was pretty fun and it was also a good workout
nice lift today
–trap bar (well more like a oddly shape diamond) deadlift: 135x6, 225x5, 275x5, 315x3, 405x2, 405x1-1-1 ( 3 singles like 10 seconds apart, each one the fucking bar tilted when I got to the top, and I had to reset— I won’t be doing these again because the bar is so shitty)
–front squat: 135x5, 185x5, 225x4
–1a: reverse lunges: 135 x 8 a side for 2 sets. 185 x 5 a side for 1 set
–1b: calf raise machine: heavy x 15 for 4 sets
–bulgarian split squat: 3 sets per leg – didn’t really do reps, just held the stretch for a while
–2a: ab roller: 10 from feet then 10 on knees for 3 sets
–2b: band pull aparts: 3 sets of 25
peace
ran a little over 6 miles yesterday… wasnt pushing the pace at all, but I just wanted to do something active
had a decent lift tonight
bench: 135x5, 225x5, 275x3, 295x3, 295x3, 295x3 — still not as fast it should be- must be getting weaker
1a: cg bench: 225x5, 225x5, 225x5, 225x5, 225x5
1b: calf raise machine: 5 sets of 20
2a: neutral grip pullups: 27, 19, 15
2b: dips: 27, 19, 15
2c: knee raises (abs): 27, 19, 15
— pretty happy with this . I though the pullups would be low 20’s for my first set. Long term I would like to be in the 30 to 35 range for my first set
peace
nice shoulders day today!
did a 5 min warmup of various stretches and db stuff
— no militaries cuz the racks were full and the seated shoulder press felt awkward as fuck (like I would nail my nose on the way down) so I opted for close grip incline presses. These actually felt great — probably the most natural pressing movement I have done in months
1a: close grip incline bench: 45x20, 135x5, 185x5, 225x5, 225x5, 225x9
1b: db chest supported rear delt raises w/ hold at top: 15’s x 20, 15’s x 20
2a: seated db shoulder press (all sets done to failure): 75’s x 11, 85’s x 6, 60’s x 15-17 ( somewhere in that range, I think it was 16)
2b: calf raises: 2 sets of 20 w/light weight
db side raises: 35’s x 10 for 3 sets
bb( well those short bars that go up by 10’s) btn press: 80x15, 90x11, 100x7
ab circuit (crunches, dead bugs, planks, etc.) for about 8 minutes
–weighed in at 185 on the dot in shorts
peace
real solid arms today
–Seated Dumbell Curls ? a few warm-up sets. Then 3 sets of 10 with a three second descent.
–warmed up with 25’s then used 35’s for the work sets
–Barbell Curl? Do 6 sets of 6 with a 45 second break in between sets. Use a three-second descent on these, too.
–started with 70, then dropped to 60 for the remaining 5 sets
–Rope Pushdowns? Do a few sets to get warmed-up. This is the same thing as last week. Let?s go with 4 sets of 15 reps. Flex as many as you can hard, then just pump them to get to 15. Four total working sets.
– varied the weight for these. went real light for the warmups, then got pretty heavy, then dropped it down for the last couple sets due
to fatigue
–EZ Bar Preacher Curls ? Find a weight that you can do for 15 reps. Do 15, then rest 45 seconds and go again. Rest 45 seconds, go again, and then do it one final time for four sets. Obviously, you won?t be getting 15 reps near the end! 4 total working sets.
– went something like this. 50x20, 70x8, 60x12, 60x10
Seated Dip Machine? Let your arms ride up pretty high, but don?t lock out on these this time. Work the top part more! Do 4 sets of 8 reps with a three second descent! Four total working sets
---- 4 sets of 8 pretty heavy . alternated this with hanging knee raise 4 sets of 20
Decline Skull Crushers/Extensions? Try and let the bar come back behind your head for a really good stretch. 4 sets of 10 again. 4 total working sets
----4 sets of 10 w/ 80
–10 minutes of abs
–10 minutes of stair stepper
–10 minutes of machine bike: .5 miles as fast as possible, .25 rest, .4 afap, .2 rest, .3 afap, .15 rest, .2 afap, .1 rest
had a ton of energy for today’s lift
– had 2 servings of oatmeal about an hour before, then an apple shortly after, then a mountain-dew brand energy drink + lemon heads +mike and ikes on the way to the gym
peace
decent legs day
modified my preworkout slightly today…
–60 minutes out had a MASSIVE chocolate chip cookie… on the way to the gym was skittles and a mountain dew energy drink lol
sumo deadlifts: 135x5, 225x5, 315x3, 335x3, 365x3, 385x2 --felt heavy, 385x2 – felt heavy, 385x2-- felt heavy … good lord my deadlift is weak at the moment
1a: reverse lunges(used db’s ): 60’s x 8 a side, 70’s x 8 a side, 80’s x 6 a side, 90’s x 5 a side – liked these… a little bit different dynamic then bb reverses – these require a lot more from the stabilizers and are much harder on the traps just holding the weights for that long
1b: calf raise machine: light x 15 for 4 sets
2a: neutral grip pullups: 24, 17, 14
2b: leg raises (abs): 24, 17, 14
– ab circuit for about 7 minutes
– 10 minutes on the stair stepper – this was pretty tough after a legs day
peace