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1
Posted on 12/13/18 at 5:51 pm to JamesLang
Legs and back. I'm starting to get back at it.
Posted on 12/14/18 at 4:41 pm to JamesLang
Chest and military press. Kinda crap workout today.
70lb dumbbells
5x12 incline
5x12 super incline
5x12 flat bench
5x12 dips
5x15 military press 135lb
70lb dumbbells
5x12 incline
5x12 super incline
5x12 flat bench
5x12 dips
5x15 military press 135lb
This post was edited on 12/14/18 at 7:32 pm
Posted on 12/19/18 at 8:35 am to JamesLang
So far so good this week. Two good workouts in and ready for today. Lost 10lbs in the last month, haven't been under 220 in years.
Posted on 12/19/18 at 4:03 pm to JamesLang
Arms and military press today. Getting back into it. It's been a good week so far.
Posted on 12/20/18 at 6:06 pm to JamesLang
Legs and back today. Smooth and easy, getting back in it. Weights go up soon
Posted on 12/22/18 at 4:05 pm to JamesLang
Chest and shoulders today. Got it in
Posted on 12/23/18 at 1:51 pm to JamesLang
Arms and abs today. It was a good day.
Posted on 12/31/18 at 8:58 pm to JamesLang
Chest and back
70lb dumbbells
Incline bench 5x12
Super incline bench 5x12
Flat bench 5x12
Dips 5x12
Cable cross overs 5x12 50lb each
Pull downs 5x12 120lb
Close grip pull downs 5x12 120lb
Reverse grip pull down 5x12 120lb
Deadlift 5x10 135lb
Reverse grip bent over rows 5x10 95lb
Cable crunches 4x50 60lb
70lb dumbbells
Incline bench 5x12
Super incline bench 5x12
Flat bench 5x12
Dips 5x12
Cable cross overs 5x12 50lb each
Pull downs 5x12 120lb
Close grip pull downs 5x12 120lb
Reverse grip pull down 5x12 120lb
Deadlift 5x10 135lb
Reverse grip bent over rows 5x10 95lb
Cable crunches 4x50 60lb
Posted on 2/6/19 at 8:23 am to JamesLang
Just working my fatcepts in the squat rack.
Posted on 2/6/19 at 5:19 pm to JamesLang
Is doing AMRAP better than doing a certain amount of reps per set at a lower weight?
Posted on 2/14/19 at 9:13 am to JamesLang
Never posted on here before. Usually don't put numbers out there, but I'm pumped this week. I'm 153lbs and have always had issues with squats, but I finally put up an arse to grass 315 squat. Bench is 235 and dead lift is 395. Obvious next goal is to pull the infamous 4 plates. Awesome numbers in here and keep up the lifting baws!
Posted on 2/21/19 at 12:03 pm to JamesLang
Just curling in the squat rack with my Bluetooth speaker blaring Wang Chung.
Posted on 2/25/19 at 5:05 pm to JamesLang
Joining this thread. Been training for marathons but I missed the gym too much. Hate how weak I’ve gotten. Still running a lot but hitting the gym three times a week and eating like a bear before winter.
5’7 160 and wanting to improve physique (lose love handles which are seriously pronounced) while maintaining 40 miles a week running.
Running PPL (really it’s Pull/Legs/Push):
Pull:
Deadlifts 1x8, 2x5, 1x3, 1x1 (255 1 rep max)
Pull ups/Lat pull downs
Face pulls
Back hypers
Curls in the squat rack
Lateral shoulder raises (lightweight)
Legs:
Squat 5x5 (185 is heaviest I can do and can only do it one set)
Lunges
*Not doing much more than this due to running so much
Push:
Bench Press 5x5 (165 is heaviest weight for a set of 5)
Seated DB shoulder press 3x8 (40 pounds - need to go up on this)
Tricep pushdowns
I usually have about 40 minutes at the most to dress and to lift.
Thoughts? Suggestions?
5’7 160 and wanting to improve physique (lose love handles which are seriously pronounced) while maintaining 40 miles a week running.
Running PPL (really it’s Pull/Legs/Push):
Pull:
Deadlifts 1x8, 2x5, 1x3, 1x1 (255 1 rep max)
Pull ups/Lat pull downs
Face pulls
Back hypers
Curls in the squat rack
Lateral shoulder raises (lightweight)
Legs:
Squat 5x5 (185 is heaviest I can do and can only do it one set)
Lunges
*Not doing much more than this due to running so much
Push:
Bench Press 5x5 (165 is heaviest weight for a set of 5)
Seated DB shoulder press 3x8 (40 pounds - need to go up on this)
Tricep pushdowns
I usually have about 40 minutes at the most to dress and to lift.
Thoughts? Suggestions?
Posted on 2/25/19 at 8:22 pm to JamesLang
I'm squatting on international chest day and curling on the dumbbell rack.
Posted on 3/1/19 at 2:07 pm to JamesLang
It's frat star Friday ladies and gents. I'll be curling in the squat rack, flexing at the dumbell rack, and blasting club tunes on my Bluetooth speaker for all of your listening pleasures.
Posted on 3/4/19 at 9:46 pm to JamesLang
Lifting 6 or 7 days a week. Getting good results. It's a lifestyle, not just something you do
Posted on 3/17/19 at 7:35 am to JamesLang
Squats 135lb 5x10
Seated calf raises 70lb 5x25
Deadlifts 225lb 5x10
ISO (hammer) pulldown 180lb 5x12
ISO (hammer) shoulder press 180lb 5x15
Dips 215lb 5x12
Ab crunch machine 120lb 4x30
Weighted side bends 50lb 4x15 pr side
Seated calf raises 70lb 5x25
Deadlifts 225lb 5x10
ISO (hammer) pulldown 180lb 5x12
ISO (hammer) shoulder press 180lb 5x15
Dips 215lb 5x12
Ab crunch machine 120lb 4x30
Weighted side bends 50lb 4x15 pr side
This post was edited on 3/17/19 at 7:37 am
Posted on 3/18/19 at 10:26 am to JamesLang
Leg press 180x15 270x15 270x15 360x15 360x15
Calf raise on leg press 180x15 270x15 270x15 360x15 360x15
Dumbbell upright row 5 set 50x10 on each side
Leverage chest press (hammer) 5 set 190x15
Leverage ISO row (hammer) 5set 180x12
Barbell shrug 5 set 225x25
Calf raise on leg press 180x15 270x15 270x15 360x15 360x15
Dumbbell upright row 5 set 50x10 on each side
Leverage chest press (hammer) 5 set 190x15
Leverage ISO row (hammer) 5set 180x12
Barbell shrug 5 set 225x25
Posted on 3/18/19 at 5:57 pm to JamesLang
ISO wide pulldown (hammer) 5x12 200lb
ISO row (hammer) 5x12 180lb
Close grip pull down 5x12 140lb
Dumbbell row 5x10 each side 60lb
Deadlift 5x10 225lb
T-Bar row 5x10 100lb.
ISO row (hammer) 5x12 180lb
Close grip pull down 5x12 140lb
Dumbbell row 5x10 each side 60lb
Deadlift 5x10 225lb
T-Bar row 5x10 100lb.
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