Thursday 2/8/24
Floor press-
236 x2
Heavy plate RDLs-
100x10
150x5 (w/shrug)
200x5 (w/shrug)
250x5 (w/shrug)
275x5 (w/shrug)
Squats-
109x56
Horse glutes!!!
Super wide grip barbell curls-
50x50
1 Like
Friday -off
I don’t take off cause I need or want to, I just can’t get in any time to do anything.
Saturday 2/10/24
GYM BW 198#
Weighted dips-
95X1 unassisted but not very low
elevated Zercher and behind the back deads, mid-shin-
zerchers-
245x1, 255x1
Behind the back deads-
415x1(PR), 425x1(PR)
Easy, needed to pull out based on time and not risking anything. Actually elevated behind the back deads are harder to get moving, but once the bar moves, it flys up, as long as you are set right and the bar does not hit the hams.
Dumbell fyles-
80s x2 (PR)
Sunday 2/11/24
Barbell curls-
122 x 6
EAT, chores
Barbell skull crushers-
70 x 50 (PR)
Upright rows with hammer bar, to nipples-
50+bar x10
70+bar x10
90+bar x10
2 Likes
Monday 2/12/24
Wall/ladder standing incline wide grip presses-
113 x 16
conventional haulting deadlift hookgrip-
220x4
270x3
330x2
350x1 paused at the knees for a couple seconds, flat back.
370x1
Hammer curls-
44+bar x40
What’s important in this vid. is watch how wide this guy benches and other exercises he uses wide grip, and look at those shoulders-
1 Like
Good stuff
Tuesday 2/13/24
One arm rows with hammer bar-
80+bar x13ea., x5ea. (no rest)
Heavy plate RDLs-
100x10
150x10
200x10
250x10
285x10
Calf raises-
113x60
Wanted to get something else in, but ran out of time. I’m so damn busy. I have a hound that is pushing 17years old, she has had vestibular disease for over a year, a mass under her ear that oozes constantly, the steroids are what keeps her going and eating, but we now have to hand feed her cause she can’t stand and eat at the bowl, she walks around for hours at times when all the meds kick in. The mass on her put weight on her head so she can’t really walk straight most of the time.
1 Like
Wednesday 2/14/24
Floor press-
136 x37 (PR)
Behind the back deads full ROM hookgrip-
220x2
270x2
340x1
380x1
410x1 (PR) EASY! EASY! EASY!
Barbell curls-
125x5
2 Likes
Thursday 2/15/24
One arm press with hammer bar, palms facing out-
20+bar x10ea.
30+bar x10ea.
42+bar x10ea.
52+bar x6ea. (PR)
Conventional Halt Dead lift, right above knees-
220x4
270x2
340x3
380x1 with pause
Bent over laterals-
15s x30
23.5+bar x20
Barbell curls-
72 x 46 (PR)
1 Like
Do you ever take progress pictures?
Yes.
This one is October, I’m too small-
This one is January, I like this better, but still too small-
Did you go to this style of training at the start of that first video until the most recent video?
How do you feel about the results so far?
No, I’ve been slowly incorporating this style for an entire year.
Before the first vid I was a 240# fat pillow belly. I spent about two years doing super high rep squats specifically to loose that gut and got me down to 188. In the last year I’ve been incorporating more and more bodybuilding stuff, but I don’t care at all about the competitive bbing look, especially the nattys.
I’ve still been lifting for 20 years though.
Best results I’ve ever had after 20+years naturally!
2 Likes
Friday-
Barbell skull crushers-
72 x 50 (PR)
Saturday
GYM BW 199.5#
Weighed wide-grip pullups (haven’t done these in many years)-
10# x few partial TUT
25# x 1 + 2 partials TUT
25# x 1 +4 partials TUT
Elevated Zercher Deads-
265 x1
Elevated behind the back deads-
435 x 1
Walking dumbell lunges-
50’s
70’s felt a pop in my inner thigh, done
Not too bad but sore.
Sunday 2/18/24
Floor press-
155 x 27 (PR) and wider grip than usual, really blasted the pecs and shoulders.
Vids-
265 Elevated Zercher-
435 Elevated hack dead-
2 Likes
Thats cool to hear. Im kind of getting an itch to transition into a intuitive, train-how-I-want style and I think Im zeroing in on all the stuff I like and works for me (which is higher in frequency like you are doing here) so to hear that it seems youre kind of doing that and getting great results is cool to see.
Hey Lonnie,
The intuition for me was thinking of how some of the biggest guys trained before they ever became a pro and started selling the routines for the masses.
I believe most of these guys just went into the gym or the basement every chance they got and pounded away.
I don’t believe any of them followed any rest and recovery protocols, I believe they trained more to get more. To me training more to get more is my intuition. Of course eating eating eating is very important.
1 Like
Monday 2/19/24
Heavy plate RDLs-
100x15
150x10
200x10, 250xfew
270x16 (vid)
Got that in early afternoon, I knew I needed to fit things in because I’d be short on time.
Later on…
Upright rows with hammer bar-
50+bar x10
72+bar x10
82+bar x12
Wide grip barbell curls-
45# bar x 70 (I think this is the best bicep exercise, after the heavy mass builder).
1 Like
Tuesday 2/20/24
Barbell skull crushers-
105 x15 (PR)
Conventional halt dead lift to knees-
220x2
270x1
320x1
362x1
390x1
Squats-
105 x66
1 Like
Wednesday 2/21/24
Floor Press, glute raised-
120xfew
170xfew
192x3
212x2
222x2
237x1
I logged the previous sets because I normally don’t make 10# jumps, but since I was only going for 1-rep on my top weight I figured I’d get some volume in. I could have done 2reps here, and I would say at my current BW, this was a PR. I’ve done about 250 before but I weighed 225+ and fat.
side laterals-
13.5 x29ea. x29ea.
Hammer curls-
50+bar x35
Here is an example of my intuition on what I’ve learned about 1-2sets. If I do a hard azz set on one exercise, I can do a very,very intense 1-set of light weight or do a good warmup set which is basically set 1 and then go all out on set 2. Anything after that on the SAME exercise is just spinning wheels, as I’ve utilized all my power.
Now, coming back the next day doing that SAME exercise is WAY MORE PRODUCTIVE. This is what I discovered about me. I will use the Rich P. 8 hour arm workout as an example, for me, it would be FAR more productive to do the 1-10 minute ish arm workout ALL OUT INTENSE SET for bi/tri, for 16 days straight.
3 Likes
Thursday 2/22/24
Wall/ladder standing incline wide grip press-
117x11
122 x10
Heavy plate BORs-
100x15
135x12
195x6
Calve raises-
122x52
RAW Garlic update: Still eating raw garlic daily, I can eat cloves the size of my thumb no problem now.
1 Like
Friday-
Barbell curls-
126 x6
Saturday 2/24/24
Behind the back deads hookgrip-
390 x1
420 x1 PR (vid)
Barbell skull crushers-
90 x31 PR
Sunday 2/25/24
One arm press with hammer bar, palm in-
20+bar x15ea.
30+bar x15ea.
47+bar x9left, x10right, x3left (PR)
Had to do more with left.
FOOD, CHORE
Shrugs with T handle-
100x10
150x10
200x10
262x15
Here’s the vid of 420 hack dead, watch how easy it goes. DaCharmingAlbino, listen to the back ground track I have playing, it’s a vid by the greatest youtuber, you know who it is. The easiness of the lift does not do it justice, but what the heck, I luv training to this AWESOME background track-
1 Like
Monday 2/26/24
Floor press-
136 x40 (PR)
Conventional Halt Deadlift, at knees-
220x4
270x3
320x3
350x2
380x1
400x1 Above knees, close to lockout on purpose.
Barbell curls-
111x17
1 Like