Wed. 12/28/22
Squat-
67 x 15 warm
108 x 15 warm
129 x 59 reps
Great set, zipped through it!
100# plate side bends-
x20ea. x 5ea. 1-set
3 Likes
Thursday 12/29/22
Deadlifts-
170 x 15 DOH
232.5 x 33 DOH except reps 10,20,28,29 (Vid)
I was toasted, but gotta say, it felt a tad easier!
4 Likes
friday-
floor press-
142 x 20
sat
floor press
135 x 24
162 x 16
100#plate side bends-
20ea.6ea.
one shrugs side-
50+bar 13ea. 13ea. 13ea 1-set
Those deads still me “high”, I love it. My other high is strange music. Tonight I have to sit through stupid sell-out pop music.
This medley here, the end sounds like it could be in a classic horror film. I like Frank because he was not a drug user and created the craziest creepy music. He was a shrewd business man too, he financed all his music on his own.
2 Likes
Sunday 1-1-23
Barbell Curls -
65 x 6 warm
87 x 27
did some work around the house
Situps w/ 100# x 32reps
Monday 1-2-23
Barbell skull crushers-
warm
67 x 22reps
100# plate BORs x10, 110# x 14reps load and lift
87# overhead presses -1-rep front, 1-rep behind up to 16reps, then 30 calf raises on plate.
100# plate side bends-
x20ea. x7ea.
3 Likes
Tuesday 1/3/23
BTW - TYPO in yesterdays record, the actually weight on SKull Crushers was 87#
Squats-
87 x 20
109 x 76
Best feeling in the world!!!
4 Likes
Wed
early afternoon
Floor Press-
120 warm
136 x 25 wide
early evening
100# plate side bends x 20ea. x 8ea.
upright rows tricep/hammer bar
55+bar x 23reps
hammer curls-
50+bar x 20
Thursday 1/5/23
overhead pressing (clean)
89 x 12 frontpress behind neck press
100# plate x 20 (milestone)
109 x 1ea. (front/behind neck)
131 x 2ea.
hammer curls-
50+bar x 22
neck curls- 25# plate x 75
no pain in hammer curls, figured out how to do them.
3 Likes
Friday-
Floor Press-
120 warm
143.5 x 21 wide
100# plate side bends x20ea. x9ea.
Saturday 1/7/23
GYM, BW 200#
Dead Lifts (deadlift bar)
135 x 10
225 x 5
275 x 13 DOH
315 x 16 mixed grip.
Seated Incline log press 12" log(1st time)
115 x few
135 x 10
155 x 3
Each rep started from the bottom up.
Hammer Strength back extension row holding 105# atlas stone x 15
Sunday 1/8/23
Barbell curls-
72.5 x 42
100# plate side bends x25ea. x 5ea.
The ORIGINAL OG…
3 Likes
I forgot, yesterday I also did-
Tricep extension pushups x 26reps
Monday 1/9/23
Floor press-
120 warm
125 x 28 wide
153.5 x 17
failed to lockout 18, time to backoff on set 1.
One arm shrugs in front-
57.5+bar x 11ea. x 11ea. x 11ea.
3 Likes
another typo, the shrug weight was 62.5# + bar
Tuesday 1-10-23
Squats
110 x 50 + 20calve raises
110 x 50 + 20calve raises
I could barely get 20 calf raises because my calves were tired after 50 squats.
Hammer curls - 50+ bar x 23reps
4 Likes
Wed. 1/11/23
Floor Press-
120 warm
126 x 23 wide
154.5 x 18 narrow, got it the 18 and 1# heavier, backoff a bit on the 1st set was the answer.
Neck curls - 22# x 105reps (owning that now)
100# plate side bends x 25ea. x 6ea. (I need to vid these one day)
4 Likes
1 Like
Thursday 1/12/23
100# plate BOR x10, 111.5 x 15 (load and lift)
barbell skull crushers - 65 x 50reps
hammer bar upright rows and curls
50+bar few rows and 12 curls
56+bar x 24 rows and 12 curls
Calve raises 92.5 x 40 standing on plate.
3 Likes
Friday 1/14/23
100# plate side bends (vid) x25ea. x 7ea.
Hammer curls- 50+bar x 24
Tomorrow is the gym, I think, I’m partying…
This was the band that Deep Purple wrote a song about called “Smoke on the Water”, someone shot a flare and burnt the place down. Shortly after that show, someone from the audience pushed Zappa off the stage about 15-20’ into the orchestra pit, fuck, even OZZY wasn’t this hardcore!!! This drummer ended up in “Journey” which IMO was a shame, but oh well…
1 Like
Saturday 1/16/23
GYM
Dead Lifts (dead lift bar)
135 x 10 DOH
225 x 10 DOH
285 x 20 (13 rep DOH, mixed on the balance)
100# chain seated front raises x 10
135# atlas stone - situps x 15
BOR’s 155 stone x few
175 stone x 12
Sunday 1/15/23
Sore hell!!!
Floor press-
65 warmup (really needed that)
120 warm
127.5 x 23 wide
162.5 x 15 narrow
tricep extension push up (10# added) x 20
4 Likes
Monday 1-16-23
Dead Lifts thin standard bar-
185 x 15 DOH warm
233.5 x 34 DOH (reps 15,28,29,30 mixed grip)
Barbell curls-
65 x few
85 x 30
7 Likes
I use a standard bar when I’m living in the Philippines and it puts a lot more pressure on my palms then the oly bar. Oh yeah, that’s a lot of deadlifts.
hel320,
My old training partner said the same about gripping those standard bars, he’s around 6’2" and large hands.
Tuesday 1/17/23
Floor Press-
65 warm
120 warm
144.5 x 21 wide
100# plate side bends - x25ea. x8ea.
Totally forgot neck curls, now I gotta write this, HOW FUKING BAD DO I WANT A 18"+ NECK!!! DON’T FORGET NECK!!!
Also another typp on Sat, 100# chain front raises was 15reps (not 10).
3 Likes
Wed. 1/18/23
Squats-
76 x 20
111 x 80
Neck curls- 27# x 100 (hell yeah, was only thinking 60ish, made it to 80 and said fuk it, keep going).
Hammer bar - 50+bar - behind head tricep ext. x 16, curls x 25
Doing this stuff daily is working for biceps, need to do tris more, the short head is popping out from all the floor pressing, the long head is getting some thickness, they need more hardness, hence more work needed, daily.
Good job gang, love this tune…
3 Likes
Thursday 1/19/23
Floor Press-
65 warm
120 warm
128.5 x 23 semi wide (every rep was paused for seconds except a few).
170 x 2 narrow (very very easy, this was just for active recovery)
Barbell skull crushers-
70# x 42
one arm shrugs tri/hammer bar from side-
50+bar x10ea. x10ea. x10ea. x10ea. (total 80reps)
3 Likes
I’ve pushed the dead lift for high reps these last couple weeks along with not even taking a day off since Thanksgiving.
I’m easing down a bit for recovery, now is a good time as I’ve lost my gut and muscles are beginning to pop out.
Friday
Hammer curls 50+ bar x 13, x13
That’s all I had time for and I gotta say that is good because I’m aching, lol.
Saturday 1-21-23
No gym today, but still lifting.
Dead lifts thin standard bar-
170 x 10 DOH
220 x 2 DOH
270 x 10 DOH (easy peasy)
340 x 10 mixed grip
This was easy enough, just building up here, i had a little voice in my head saying “keep going”. Good to know though this was no big deal. I also did this right after eating brunch so I was a tad sluggish.
4 Likes