Wednesday
Flyes starting from bottom lying on ladder with hammer bars-
Up to 66# ea x 5 (1.5# PR from the bottom)
1-arm EZ bar front raises 45reps
Lying barbell press into sit-up -81# x1 (1# PR)
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Thursday
1-arm barbell curls
Thick dumbbell JM presses
Lots of volume!!!
2-Cliff bars consumed during this!
I’m totally happy with my leanness progress, totally happy with it!!!
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Friday
Pressed for time!
Strict floor pressing, keeping strict as I can-
Up to-
180 x10
207 x1
222 x1
Chins with EZ bar ghetto setup-
x6
x7
Squats- 77 x60 as quickly as possible which wasn’t that quick due to the lats are still recovering from 505 lift 8-days ago.
Left elbow has had tendinitis for well over a month now. It happened from heavy reverse curls using the DAMN straight bar. It’s totally a wrist issue as usual with elbow and shoulder tendinitis.
If it isn’t one arm, it’s the other. Hoping the chins will help, but I need to lay off hammer curls.
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Saturday
Tricep extension pushups elevated also tried some elevated skull crusher pushups, holy buckets!!!
Sets of 15 adding weight each set-
Up to
6# x17
20# x6
All PRs!
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Sunday
Supinated barbell bent rows, wide grip
More chins slowly upping the volume.
Squats-
70# x100
My lats were not cramping today, in fact this had to be the quickest 100repper I’ve ever done with any weight, empty bar period!
2 Likes
Monday
Windmill PR
Floor press-
Up to 250 x1 bridged
Drop down-
223 x1 stricter
The 250 was maxed, been awhile since I’ve done that much and I was fatter.
Barbell curls-
77 x25
82.5 x35 (gotta be a PR).
Here is the windmill, I’m still kinda new to this, but once I get a weight that’s too heavy to press with one arm, then that’s when I have to use that bent position to press it-
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More 100rep squats
Loving these squats. I’m not ready for heavier 20 reps just yet. The lats are about healed but the floor press kinda made my lower back a tad iffy.
I’m sucking down the food from the 100rep squats, like I feel my body needing it, there is no forcing it. I went from eating 4-whole eggs almost daily to 6 with a wrap and I suck them down so fast. I’ve added an extra can of tuna plus I’m adding Intra lifting snacks and I’m not seeing any fat storage. My arms are getting more visible viens.
This is what I was looking for looking for, to get lean enough that I’m happy and training to the point that I can up the food. I’m not binging, I’m eating to support the workloads. There are no chips, fries and extra bread or tasty pastas, yes I eat pasta but it’s just a portion, I don’t load up a plate. I will add extra canned fish to pasta if I feel I need more food.
For back today, I wasn’t sure what to do slow I started easing into suit-case deadlifts up to-
152.5 x2 taking it real easy, seemed to help!
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Been on a road trip, it was rough. Barley did any lifting, none at all on Sunday.
The bright side was I actually needed to rest my back and my tendinitis in my left elbow. It got a tad better.
Another ok part of this was I was pretty lean and really needed the carb load that I did on the road. I also traveled with a bag of those jerky type smoked sausages. They are pretty nasty as it’s the first time I’ve eaten them.
I also hit a cook out and I stacked 2-fat burgers together instead of eating the extra buns. I also took a hot dog and cut it up and ate it with beans, no bun.
Came home and hit a 50rep floor press and 120rep squat.
Very much needed!!!
Also due the squats, my body is now craving the fat in whole milk, so I’m adding that back, I’m lean enough now. I haven’t drank any milk in well over a year.
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I totally forgot to log that I weighed myself in a hotel fitness center (I trained for about 20 minutes there) and BW was at 182#
Holy buckets, that is light, I lost 10# in the last 2-months! I haven’t been that light in over 10years. And I’ve never been this big muscle wise. I didn’t do any building type stuff in my 30s and early 40s at all, only squat/dead/overhead which is a myth that doing only those will build the arms and make you look like a lifter, no, it does not, it’ll make you look like a strong trucker, not a lifter. Unless your top lifts are 800/800/300.
I’m not looking to lose any more weight. This is why I like the super high rep squats, it makes the body eat and the body utilizes the food how it needs to.
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Tuesday
20 rep squat steinborn style-
202 x20
Last time I did a 20 rep squat with 200 and over I weighed well over 200 BW
No program, I just hit this 20 just to see, 10# heavier and my back isn’t totally recovered. The garage was HOT!-
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Wednesday
Very sore lower back
Bent laterals 2-sets 50reps each
Front squats 95 x20reps
Supinated BORs up to 149 x9
Everything was good till last set of BORs, that supinated grip requires a hard pull and that last rep I felt a lower back twitch, not bad but enough for intense tightness.
Thick dumbbell JM presses 15reps back to back to back.
Was that dumb, maybe, but my goal is to build bullet proof back. That was light weight this tells me I need more work.
Today I’ve already began weighted leg raises light. Very light.
On the bright side, I’m nice and sore all over in in my mid/upper back and biceps, triceps from all that stuff!
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Thursday
More leg raises and holy buckets, the back was feeling much much better. Still some tenderness, but that’s been a week long issue.
Did another 100rep squat!!! Not my fastest but not my slowest.
Drank some whole milk right after those squats and that was nice recovery.
Finished with alt dumbbell curls.
See, I’m not going to follow the super squats program, I’m in this for the rest of my life, this is a life journey, not a sprint.
I hit a 20repper heavier than last time and inbetween do other heavy lifts plus squat lite both front and back almost daily and drink milk for the recovery!
I’m so excited to keep this going!!!
2 Likes
Friday-
More squats and whole milk for recovery-
More leg raises
Squats up to-
130 x32 fast as possible, almost nonstop, not bad for not being 100percent. This was cleaned and pressed, 2-presses from the chin.
Regarding overhead pressing, I notice people are so ego about doing every rep all the way down. I understand some compete in strongman overhead where that matters, but doing that all the time is holding one down. True ego lifting is being a form policeman.
Tricep extension pushups feet elevated-
3-sets of 10 all adding weight-
Up to 21.25# x10 (big PR)
Milk was consumed before, between and after exercises!!!
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More leg raises (these are helping).
55rep side laterals
3”thickbar curls-
4-sets of 10 up to 97.5 brutal!
I’m no longer allowed to post in the PoUS thread. I may not of lived in the 50s 60s but that was not really that great of era. I’m not saying the whole country was like this but most of it was pretty bad. My father was a hippy in the late 60s and early 70s and struggled hard as brick layer. All his bosses were rednecks and talked chit to him calling him long hair and stuff. He told me how hard it was to get work. He wasn’t a troublemaker at all, he wasn’t even a protester kind of guy, he just liked listening to the rock music, but he wanted to work everyday.
The 1990s when Clinton was in, was the greatest time here, lots of jobs for all people it was a great time. I remember being a kid in the 80s and my dad was always telling me people were loosing jobs. Not much political crap happening under Clinton, whether or not he was a great guy or not, it seemed better.
2 Likes
Sunday
Floor presses-
Pencil neck intensity, I’m nursing the lower. Don’t need to arch it and F things up.
EZ bar reverse curls, again pencil neck intensity but higher volume 4-sets of 20.
The tendinitis is fading away, hence the reverse curls, been laying off them.
The lower back was achy in the middle of night, but now feels better than in the last 1.5weeks. Ok, don’t give up, don’t give up, find a way to keep things going without hurting thyself!!!
1 Like
Monday
Overhead press via stienborn squat-
Up to
132 x5
137 x6
Squats 152 x30
That felt great, haven’t done a set of 30 for awhile with that weight!
Tricep extension pushups, feet elevated-
10
5# x18 PR
25# x3 PR (that was hard after a 18 rep PR)
Presses, this is how I have to do it, presses first, then squats for high reps as opposed to squats then presses to the chin-
2 Likes
Tuesday
Feeling a lot better but I know my lower back is still vulnerable, so not going nutz yet.
Farmers dead for a shrug hold up to- 230# for a few sets of 5-10 sec holds in the full shrug.
EZ bar pull-ups- 7, 9, finished with 2 for contracted holds.
Lats feel great. I still feel some cramping though in the lower lats so slowly working up to lifting heavier.
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Wednesday
Floor press - increased intensity!
Thumbless thick handle dumbbell curls 3 sets of 8 ea back to back.
Thursday-
Calf raises 25# 2-sets of 100
Side laterals 2-sets of 40
Stienborn squats and pressing-
127 x7 presses to forehead
142 x4 presses to forehead
Squats- 162 x31
Whole milk and carb loading!!! Real carb loading with complex carbs not junk. Who’s doing 30 rep squats multiple times a week or even once a week? -
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Friday
40rep sets of bent over laterals
Tricep extension pushups feet elevated-
Up to
6# x13, 7.25# x13
Saturday gym
BW 185#
Seated overhead press-
Wide grip up to 165 x1
Semi wide 170 x1
Closer grip 180 miss
180 to the eye level x1 PR!
Arthur Lift up to
165 x1 last time tried 165 I could not jerk it overhead.
I used to be able to BTN jerk over 200 regular and over 225 in my younger days. I’ve lost that Olympic lifting tech. Not my priority anymore.
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Sunday
2-sets of 20rep squats today-
182 x20
187 x 20
Pull-ups rigged-3-sets of 7
The squat weight is 20# under my latest 20repper. Why only do 1-set of 20 and have to add weight, why not do 2-sets of 20 before adding weight to your next hard 20repper.
Whole milk and carbs (bagels, zucchini bread) every 2-3hours!!!
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