2inch dumbbell curls, one arm, one bell x10s alternating-
8-sets
Drank super berry juice while doing these.
Heavy plate RDLs just for back healing-
285x3 just a tad achy, but no pain which is way better than last weeks 275x1.
Heavy plate BORs-
Warmup highlight -150x10
Months ago this was not possible via warmup = sloppy form on the heavier loads works on this (might not for everything, but this, yes).
225 x1 PR
190 x10 PR rest/paused at rep 9.
No back pain, just a tad a achness right after the lift for a minute.
2 Likes
Everything is healed up except now I’m feeling some type of strain in my jaw/ear I think I got it straining on floor presses. It only seems to get better if I take easy during lifting.
So not much to report.
Floor press-
120 x61 still a PR wide grip.
1 Like
Weight belt calf raises-
100x55
Deficit farmers dead’s with hammer bars standing on two plates-
104+bars x 2 with shrugs
110+bsrs x13 with shrugs
1 Like
Gobblet squats-
125+ bar (135) x2
Ez bar curls-
76+bar x20
76+bar x21
1 Like
Floor press-
153 x26
153 x26
I’m sure going all out on floor pressing is why I have TMJ now, so that’s why I kept it to 26 reps, I could normally get about 29-30reps blowing my gaskets.
Deficet farmers dead’s with hammer bars standing on 2-plates-
126+bar ea x3 (252)
104+bar ea -2 sets of 15
After 2nd set TMJ felt much relieved, since about 1.5weeks. Eating a steak is pure hell, it needs to be charcoal to be worth it dealing with this.
Gym-
First time ever doing this-
Stiff RDLs off the rack, step back, negative, explode up, using glutes. Saying BOOYA as I hump the bar!
Straps used,
315 x5
345 x1
365 x1
Felt great, and nice extra spice to the previous trap work the day before.
Dumbbell flyes-
Up to 75s x1
Biting a headband on top sets to protect the jaw.
1 Like
Heavy plate BORs-
Up to 228 x1 PR
115 2-sets of 25
EZ skull crushers-
87.5 +bar x1
77.5 +bar x20
I think intense skull crushers contributed to TMJ also, so didn’t push it too hard.
I finally have relief, it’s still there but gets better everyday now with training.
2 Likes
Deficit farmers dead’s with hammer bars on 2-plates-
100.75 ea arm + bars -
3-sets of 10 with shrug
This is the greatest all around muscle building exercise ever.
Floor press-
153x30 PR
I’ll take it, it was an easy PR at that. I ain’t risking the jaw.
100#plate side bends-
20ea. X2set ea (80 total reps) x2sets
1 Like
Gobblet squats using hammer bar-
128+bar 2-sets of 2reps
I’ll get a vid of these one day………
1 Like
Wide grip barbell curls-
60# 5-sets of 20.
Started with 30seconds rests, ended with about 90sec
Honey was consumed during it.
Deficit farmers on two plates-
112.5+bar ea x14
Floor press-
121 x60
Did something new, took 2-loading pins loaded 25s attached a blue RHINO band as a handle and pressed, WOW!
Todays the first day in 3-weeks I can eat pain free, just some pinches here and there in the ear.
1 Like
Barbell squat, steinborn style-
146 sets-
25
25
27
Eating cherries between sets.
Reps were as fast as possible. I thought about 4-sets of 25 but decided to stick with the above since I haven’t back squatted in months and I don’t know what the pressure will do to my ear.
This was a good starting point. I notice my upper body is getting bigger and my quads are looking disproportionately small. That’s fine, that means my upper body is growing. I’m a big fan building areas bigger than others which drives me to work things needed.
I’m at a point where I do look like I lift, people are looking at me depending on what I’m wearing even though I need a tan. I’m sure people think I just causally workout, they don’t know how hard it is to just look like you lift.
Now I need to make an area freaky. My traps are really coming in from those deficit farmers shrugs , they are making my shoulders look small now. YEAH!
Speaking of shoulders I did laterals with plates instead of bells, 20# in each hand (2-10s ea. hand 40# total) WOW, there is great potential using them. Way better than bells!!!
2 Likes
BOR heavy plate-
230 x2 PR
191 x10 nonstop PR
Eating cherries
Weighted belt calf raises-
100# 3-sets of 30
EZ curls-
72.5 2-sets of 22
Deficit farmers with shrug standing on two plates-
104+bar (228 total) - 2 sets of 10
Last time I logged 104 was really 94+bar.
TMJ is holding up, it gets like a fraction better each day. More annoying now more than anything here and there I can pretty much forget I have it mostly for the last 2days which is a world of relief.
1 Like
I wanted to touch on this while thinking about it, because I was to thinking that I needed more time and more and more sets, NO, not the case.
I’m a fan of more and more sets, here and there only.
I’m going to dispute Dr. Mikes interview with Doctor Mike, where Dr. Mike says he’s ok with the exercise drug for people who have figured it out because they could spend more time being smart instead of living in the gym.
Look guys, he’s smart and all, but he is totally incorrect here IMO, and I figured this out after doing my 3-sets of 25rep squats the other day, in which I was thinking about doing 4-sets of 25, yes too much time as Mike may say, however if you think Mike is correct that people who take gear have this training thing figured out you are WRONG and you are wrong because once you use gear, you have given up figuring it out. I say this respectfully.
In this game, there is no “I’ve done it all”, there’s always something new and this is why programs SUCK!!! Programs hold you down, and training is supposed to be taking your knowledge and hitting the ground running with it.
Here’s what I discovered on those squats-
Set 1 was god awful hard.
With recovery and fruit, set 2 was damn better.
Set 3 was even better I did 27 reps.
Take away -
I will add weight
Do 25 on set 1
Set 2 do over 25
Set 3 do more reps than set 2
I can even add more weight on set 3 if I want to go there.
It’s all about hitting the floor running!!!
Floor press-
155 -2-sets of 25
100# plate side bends-
The cookie cutter way was 3-sets of 15, naw, see my post above-
x15ea.x2 (60)
x26ea.x2 (104)
I did 26 because that would put me 4 more total reps than last time plus 26 is more brutal.
2 Likes
Deficit farmers desds with shrug standing on two plates-
104+bar x21 nonstop reps PR!
Today I just now hit a heavy plate RDL PR with zero aching from my previous glute/back strain-
330x2
360x2 10#PR
Last time I did these I stopped at 275 from slight aching pain, today there was no pain at all. My best previous in this lift is 350x4.
1 Like
One arm barbell overhead press-
71# x2 ea PR for weight and reps.
EZ curls close grip-
100#+bar x10
1 Like
Sunday -
Squats basically fasted state today, ate cherries again-
146 x25
166 x25
166 x27
20# increase on set 2-3, strongest set was 3.
Ate some eggs-
Floor press-
156 x28 PR for reps.
I am cutting, mostly eating boiled eggs and tuna a few days out of the week. Cutting back on the treats.
Watch this vid, what was I telling y’all the other day………
Watch this cookie cutter nonsense, sets with the same weight, no trying to go by the instincts here, even Sticky says, not even adding a 2.5 plate to try and go harder-
2 Likes
Deficit farmers dead’s standing on two plates with shrug
225+ bar (270) x4
105+ bar x10 (230)
107+ bar x12 (235)
There, instead of doing a second set with same weight, I upped it and more reps.
Again I logged incorrect on my set of 21, that was 94#+ bar
1 Like
I’m doing more things than I’m logging.
I’m cutting calories so I have to make that count.
Basically I’m squatting the empty bar daily for high reps. So far I been doing it in a fasted state first thing.
I play all this by ear.
For instance today I did 60 squats with the bar. I was gonna do another set of 60 but got interrupted.
Instead of doing another set of squats later on, I did 2-sets of curls with the empty bar for 40reps each.
Once I get were I’m happier with some fat loss, I’ll eat like a horse again.
Heavy plate BORs
233 x2 PR
193 x11 (regripped at rep 9)
Weight belt calf raises-
100# x60
Behind the back deads-
370 x6 PR for reps
Used straps and they worked great! Also used baby oil on the calf’s and that worked great!
3 Likes
Is this a Zercher ROCK PR…….yeah, we’ll turn that chit UP!!!
285# (10# PR)
Turn your volume UP!
3 Likes
