Throwaway you make those pull-ups look easy. 255lb guy ain’t supposed to move like that; cut it out …jk
2 Likes
10/29
bench 250x15
dips BW x 10
tricep pushdown 35x10
cable lat raise 35x10
pull-ups 16
dc rope row 70x20
drag curl 35x10
bodyweight 254
food for 10/28
p
c
f
23 Likes
10/30
Monday dc workout 1
incline bb press (rest paused 11-15 total reps) 190x7,1,0
standing ohp (rest paused 11-15 total reps) 150x5,3,2
triceps dip (stay upright) (rest paused 11-15 total reps) +25x5,3,2
narrow grip pulldown (rest paused 11-15 total reps) 160x11,5,3
bent barbell rows (10-12 reps straight set) 275x9
bw 252
20 Likes
Sturdy collars there.
2 Likes
11/1
flat db press (rest paused 11-15 total reps) 90x9,4,3
db ohp (rest paused 11-15 total reps) 60x6,4,3
weighted pull-up (rest paused 11-15 total reps) +45x5,1,0
chest supported row (10-12 reps straight set) 270x9
tricep pushdown (rest paused 11-15 total reps) 30x20,13,8
cable lat raise (rest paused 11-15 total reps) 30x12,9,6
cable front raise (rest paused 11-15 total reps) 15x15,8,3
20 Likes
Friday 11/3
preacher curl (rest paused 11-15 total reps) 120x10,6,6
reverse grip cable curl (10-30 reps to failure without rest-pause) 20x26
tricep pushdown 35x10,8,6
cable lat raise 35x10,10,5
plate raise 10x10,10
leg press calf raise (10-20 reps: slow eccentric, static hold with full stretch, explosive concentric) 290x20
rdl (15-30 rest-pause reps) 135x7,5,5
squat (one heavy set 6-10 reps, a 3-5 minute rest, then a lighter 20 rep set) 250x8, 150x16
BW 253
food for 11/2
160 p
65 c
47 f
23 Likes
Tuesday 11/7
weighted chest dip (lean forward)(rest paused 11-15 total reps) +25x4,3,2
seated ohp (rest paused 11-15 total reps) 150x7,3,3
weighted pull-up (rest paused 11-15 total reps) +25x5,4,3
Overheard Triceps Extension (rest paused 11-15 total reps) 35x15,5,7
cable lat raise (rest paused 11-15 total reps) 35x10,6,5
plate raise (10-12 reps straight set) 45x8
tb deadlift (6-9) + (9-12) Straight sets 510x0, 420x0
bw 260
food for 11/6
150 p
250 c
122 f
23 Likes
Thursday 11/9
incline bb press (rest paused 11-15 total reps) 230x8,6,7
standing ohp (rest paused 11-15 total reps) 180x6,3,4
triceps dip (stay upright) (rest paused 11-15 total reps) +25x4,4,5
narrow grip pulldown (rest paused 11-15 total reps) 200x7,6,7
bent barbell rows (10-12 reps straight set) 275x8
tricep pushdown (rest paused 11-15 total reps) 35x18,12,8
cable lat raise (rest paused 11-15 total reps) 35x10,8,6
cable front raise (rest paused 11-15 total reps) 20x10,8,4
bw 261
food 11/8
75 p
244 c
69 f
25 Likes
Friday 11/10
drag curl (10-30 reps to failure without rest-pause) 60x18
reverse grip bb curl (10-30 reps to failure without rest-pause) 45x22
tricep pushdown 35x16,9,4
cable lat raise 35x14,8,6
plate raise 45x10
seated calf raise (10-20 reps: slow eccentric, static hold with full stretch, explosive concentric) 200x20
good morning (rest paused 15-30 total reps) 60x9,5,8
front squat (one heavy set 6-10 reps, a 3-5 minute rest, then a lighter 20 rep set) 250x5, 150x12
bw 266
food for 11/9
136 p
243 c
154 f
27 Likes
Nice training log, I like all the videos. Do you have a seated calf machine or do you rig it up some other way?
1 Like
Monday 11/13
preacher curl (palm up) (rest paused 11-15 total reps) 120x8,7,7
db hammer curl (palm in) (10-30 reps to failure without rest-pause) 25x12
tricep pushdown 35x22,10,6
cable lat raise 35x10,8,4
cable front raise 20x10,10,6
calf raises (10-20 reps: slow eccentric, static hold with full stretch, explosive concentric) 200 x 20
glute ham raise (rest paused 15-30 total reps) 60x8,8,6
leg press (one heavy set 6-10 reps, a 3-5 minute rest, then a lighter 20 rep set) 560x6, 380x15
bw 272
food for 11/12
123 p
321 c
143 f
34 Likes
10 Likes
All good in here, @throwawayfitness? It’s been awhile…
10 Likes
You have put in some strong and consistent work! Great garage gym setup! If you are currently training it would be great to see what you’re up to.
2 Likes
2 Likes
Very tardy to the party, but excited to follow along with your training (and steal some ideas). Deeply envious of your home gym setup. My fianceé and I are about to move out of our 500 square-foot apartment, and I can’t wait to start building out my setup once we settle somewhere with more floorspace.
2 Likes
Our man has a whole new log for us to follow here:
2 Likes
Thank you! I’m new to the forums, and not so great at navigating
2 Likes