Squat : 135x5x3,185x5,245x4x5,265x2x2.
High bar paused ATG
stiff leg deadlifts 135x20x3
Bweight 220
Ps: A little sore from Saturdays paintball “practice” I need new cleats mine are worn and my feet feel bruised!
PPs: Got a new marker coming tin the mail!!!
Thanks Wiex!
My back wasn’t 100% today so I went light.
Warm up was shooting some free throws and 3 pointers.
Free Squats - 95x8, 135x8, 155x5, 185x5, 225x3, 135x10
Walking Lunges - One set back and forth with 25lb plates. 2 sets back and forth weightless
Dumbbell Swings - 35lbs 3x12
Stretched. Legs were tight today so I took 15 minutes to stretch out my legs and hips.
OHP seated paused.
barx5,95x5,135x5,155x5,167.5x4x5.
Pullupsx6 between every set.
Dips bweight x20x3
Rear delt work
Bweight 218.8
What do you want to get down to now? Looks like the pounds are falling off. Do you have a target bodyfat? Maybe I missed it earlier.
[quote]gorillavanilla wrote:
What do you want to get down to now? Looks like the pounds are falling off. Do you have a target bodyfat? Maybe I missed it earlier.[/quote]
Get my bodyweight down under 205 for health reasons related to my heart. I have a lot of congenital issues. Most are listed on the first page of this log.
Bodyfat would like under 12% I am right around 15-16% at a guess.
I didn’t look but now that you reminded me I recall a little more.12% is a nice number to keep.
Bench - 75x8, 95x5, 115x5, 135x5, 155x3, 165x3, 175x3, 155x3, 135x8
High Pulls - 95x5, 115x5, 115x5
Tricep Pushdowns - 50x3x15
Decline Situps - 25x3x20
Stretched out the hips.
[quote]gorillavanilla wrote:
I didn’t look but now that you reminded me I recall a little more.12% is a nice number to keep.[/quote]
218 @ 14% bodyfat. Checked via calipers per 3 different trainers and 1 CSCS
So under 205 at whatever bodyfat and stay there. My heart and body just like me lighter a lot.
But I still have strength aspirations.
1.5 x body weight for 5 on bench
1xbweight x5 for ohp
2xbweight x3 for sqauts
2xbweight x5 for deadlifts ( due to herniated discs numbers are low)
Bweight x40 dips
bweight x20 deadhang pullups
SGHP 157.5x4,170x2,180x2,x4
hang snatch 100x5x5
Will do some rowing tomorrow
CGBP 185x6x2,195x6x2,210x6x2 and 225x6x2 all paused.
After each set I did 6 pullups
pushdowns 75x15x8
reverse cable curls 57x12x8
Bweight 218.6
Do you think the pullups after each bench set really ads to strength, pump, or conditioning more? Sometimes, I get work in my chest just from doing pullups and there are so many associated muscle groups with the 2 exercises I figure it can be a great combination.
[quote]gorillavanilla wrote:
Do you think the pullups after each bench set really ads to strength, pump, or conditioning more? Sometimes, I get work in my chest just from doing pullups and there are so many associated muscle groups with the 2 exercises I figure it can be a great combination.[/quote]
You hit it on the head with all 3. I’ve been pullups after pressing exercises to raise up volume and work output slowly. I am at 4 times a week with weights and soon going to 5 a week.
And with the nerve damage from the c6 the more pulling I get in the better. My right arm is down about 15% of strength esp in the forearm extensors ( reverse wrist curls for example). This overall volume increase is doing wonders for this area.
I am actually getting a pump in the right bicep/brachialis for the first time in 6 yrs!
ATG olympic back sqauts
260x3x5 and 2225x8 all paused.
Rack pulls fro munder knees
385x3x3 double over grip no belt
rows 250 m damper 10 . Time: :40
incline situps with 50lb dbell x8
3 times through.
Doctors are talking about possible valve replacement of the Aortic valve and some re-mapping of my veins.
Bweight a very bloated 224 due to drinking a lot over the weekend upon hearing this news.
Round 3 of this year going through a metric ton of tests…
Major heart surgery, I think, calls for doing just about whatever you want after hearing that. A life change is in front of you and we will all be pulling for you. New beginnings and all that… Life is so precious and short.
Rick,
Hope the tests prove that you don’t need the surgery. Having said that the good news as you know is the advancements made on these types of surgeries in the past 15 to 20 years is amazing and recovery seems to be much quicker than it used to be if you do have to go that route. Good luck my friend.
Training looks good - 218 sounds lean for good work
Sorry to hear your potential news
Good luck with the tests.
Best of luck Fisch. With the crazy type of stuff you’ve got, Will is more than half the battle so you’re in good shape in my opinion.
Thanks guys for the words.
Seated OHP
Barx5x2,95x10,135x5,157.5x5,167.5x4,180x2x5 and 135x15ish?
Did 7 pullups after every press set
Bweight 222.5 water log is coming off.
Action plan meeting with Main Doc tomorrow to discuss in detail all options.