Incline DB:
35x10
60 2x10
60x9
PR 3 reps
Close grip lat pulldowns
92x10
132x10
156x8
165 2x8
180 2x8
PR
Deadskulls:
50x12
70x12
70x8
I’m pretty gassed at this point.
Laterals
15x10
25 2x10
30 2x10
PR 30s
I’m now 35 pounds lighter then when I last posted here.
[quote]zephead4747 wrote:
I’m now 35 pounds lighter then when I last posted here.[/quote]
That doesnt sound to good. Did you try to lose the weight, or did something happen?
your 152lb now? what happened?
Update: Waking up in the high 170s. Getting my giant collapsing tonsils removed, and my nose airway fixed on march 25th. Squat strength has dropped to maxing in the 330s. Bench dropped some too, but not that bad. I can still pull 455 at least. I’m going to gain as much weight as possible before the surgery. I really need to bring up my abs and hamstrings for my squat. So That will be given a lot more emphasis in the upcoming weeks. I think if I bring those two up I could add another 30-40 pounds to my squat easilly.
I’m back…
I’ve completed the Russian squat routine, and am up to 200 pounds bodyweight. Recent best lifts
Bench: 265 missed 275 cause I hit the pegs
ATG squat 315x1 or 6x3 275
Deadlift 475
Curl 125x10
Lat pulldown 250x10
dumbell rows 125x10 (just started doing these again
Going back on the russian squat routine after new years.
[quote]HitEmHard wrote:
your 152lb now? what happened?[/quote]
Mono, followed by surgery
During the first cycle of the RSR I did this and was very successful
Monday
Squat
Tuesday
Bench
Lat pulldowns
curls
laterals
Wednesday
squat
Friday:
Squat
dips
cable rows
ATG squat
300-315 tested max but realistically 15-20 pounds heavier
Deadlift
440 to 475
Bench
225 to 265
Next cycle will be very similar
Monday’s workout was:
ATG squat
barx10
135x5
185x5
225x3
275 6x3
Bench press:
barx10
135x5
185x3
225 3x5
Lat pulldowns
4x8 straight sets
Laterals
3x10 straight sets
Wednesday was:
Squat
barx10
135x5
185x5
225x3
275 6x4
Dips
mex20
25x5
45x5
70x5
Dumbell rows
110x10
160x8
160x5
each side
Curls
75x10
95x10
105x8
105x6
Great to see you back man, hope you fuck shit up in the next few months.
[quote]BlackLabel wrote:
Great to see you back man, hope you fuck shit up in the next few months.[/quote]
Hell yeah I’m getting back there. How are you doing?
[quote]zephead4747 wrote:
[quote]BlackLabel wrote:
Great to see you back man, hope you fuck shit up in the next few months.[/quote]
Hell yeah I’m getting back there. How are you doing?[/quote]
Doin alright… was at 405/325/520 a few months ago. Since then ive been injured and ive switched up training to get some size so my numbers are down. Hope to compete in the summer… how about you, planning on doin comp anytime soon?
Nope. Not planning on doing any comps in the near future. I have to much going on with school and work. I’m also craving new strength gains, and doing a meet will throw my out of the loop.
(monday’s workout)
Russian Squat cycle round II day 1:
ATG squat
barx10
135x5
185x5
225x3
275 6x2
shoulder warmup
Bench:
barx10
135x5
185x3
225 2x3 2x5
(volume PR +1 rep)
Lat pulldowns
~150x10
180x10
210x10
240x5
210x10
Laterals
25x10
35 3x10
Tomorrow will just be squats and maybe pullthroughs or abs.
Wednesday:
ATG squat
barx10
135x5
185x3
225x3
275 6x3
Friday:
ATG squat
barx10
135x5
185x5
225x3
275 6x4
Dips
mex10
me 25x10
bitch told me to stop gerry rigging stuff together so I had to finish with bodyweight dips
mex30
mex15
dumbell rows
60x10
straps
100x10
160 2x10
straps off
100x10
EZ bar curls
75x10
95x10
105 4x5
Monday:
ATG squat
barx10
135x5
185x5
225x3
275 6x4
(if I posted 6x4 on friday I meant 6x2)
Shoulder warmup
Bench press
barx10
135x5
185x3
225x5
235x4 (pr?)
225x3
Would have been a lot stronger if It was only a 6x2 day on squats. Oh well.
Lat pulldowns
warmups
216 3x8
Laterals (cheated)
25x10
35x10
45x12
Well boys, it’s been a while since I posted but here’s the deal. I moved out of my parents house so my eating has semi cleaned up. Havent lost a lot of fat, but a little bit. I now live in Green bay. My diet pretty much consists of salads, whole wheat bread, cheeses and meats. It’s been strange but I’ve been suffering from massive adrenal fatigue because I havent been sleeping well on our new mattress.
Recent lifts
ATG squat 275x11
Bench press 225x11
Hammer strength lat pulldown 2pps+10per sidex9
glute ham raise bodyweight+20 fairly strict, much stricter than in the past.
Those were about a month ago, got wisdom teeth pulled (3 dry sockets) then caught the flu, and I’m getting back there.
I’m going to be doing good mornings again, partially because I dont train deadlifts right now. Next semester or summer I will reintroduce deadlifts recovery permitting.
BTW going to college, working a physical job, living off campus.
My Routine has been:
Monday:
Bench press changing rep scheme depending on the day
Hammer strength lat pulldown 3-4 top sets of 8+
Dumbell incline bench press 3x10
Kroc Rows 2x15+ (gotta buy some straps
hammer strength incline press 2x8+
Hammer strength low+high row 1x20 each
Wednesday/tuesday:
OLY squat 5/3/1
Glute Hams 3x10
Leg extentions 2x20
Ab work
Thursday/friday
close grip pin press 3x5-8
hammer strength shoulder press 2x10+
Cheat curls 2-3x8
Single arm tricep extentions 2x12
bilateral tricep extention 1xfailure
Lateral raise 4x10
hammer curls 2x15+
I was kind of dizzy, and had no spotter so I didnt do one set on squats
ATG squat
barx5
135x5
185x5
225x3
275x1
295x5
295x3
295 6x2 (six sets of two)
Glute hams
mex10
20 2x10
Leg extentions
110 single leg x20 each
150x20 both legs
Ab work
10 minutes of cardio
Diet:
-7:00 AM Rockstar blue granola bar
-8:00 AM Lifting
-10:00 AM Plain greek yogurt with a little bit of granola and 4 whole eggs 6 egg whites (75)
-2:00 Cup of wild rice and 2 chicken breast (100)
-6:30 16oz steak, red potato, green bean, carrot stir fry (80)
-10:00 pm 75 grams protein milk (80)
335 grams of protein
That is what I’m eating today. I’m trying to lose some chub, so I’ll be eating a lot cleaner than I usually have.
According to some website approx:
Calories 2820
Carbs 145
Fat 78
Protein 369
Today:
Bench press:
barx10
135x5
185x5
225x3
245x6 (spotter touched the bar a lot, it was a guy I don’t know so I didnt bitch about it)
135x15
I pulled something around the right side of my chest. :\
Hammer strength incline press
90x10
140 2x10 (plates 25s)
This was a lot lower than usual, the rep out and the hurt pec made me lower my weights a lot
Cable curl
I worked up to a restpause set but I didnt keep track of the weight because I had to use a cable tower that is different than all the other ones
Single arm cable extentions
20#x10
30#x10
30 some added weightx12
Regular cable extentions, same deal I had to use the different cable rack, I left for some water and my usual one was taken I just did a shitload of volume because I’m working on feeling the triceps work.
hammer curls
25x10
35 3x10
I’m deffinately ready to move up on these.
Food:
8:00 am: 2 slices peanut butter toast on whole wheat
Noon
2 slices whote wheat, 2 slices cheese, large pile of turkey
4:00 PM
16oz Ribeye, sweet potato fried
8:oo PM 1 large chicken breast, side yet to be determined
10-11 PM Protein shake
I should have had eggs, or plain greek yogurt for breakfast. My bad.