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Posted on 3/20/19 at 8:17 pm to JamesLang
Leg extensions 55lb 3x15
Leg curls 55lb 3x15
Squat 135lb 5x10
Seated calf raise 70lb 5x25
Leg press 180lb 1x15, 270lb 2x15, 360 2x15
Calf raise on leg press 180lb 1x15, 270lb 2x15, 360 2x15
Leg curls 55lb 3x15
Squat 135lb 5x10
Seated calf raise 70lb 5x25
Leg press 180lb 1x15, 270lb 2x15, 360 2x15
Calf raise on leg press 180lb 1x15, 270lb 2x15, 360 2x15
Posted on 3/22/19 at 12:09 pm to JamesLang
Dumbbell one arm upright row 50lb 5x10 each side
Shoulder press (hammer) 150lb 5x15
Cable upright row 80lb 5x10
Barbell shrugs 225lb 5x25
One arm front raise 30lb 3x10 each side
Lateral raise 30lb each 3x10
Ab crunch machine 120lb 4x30
Shoulder press (hammer) 150lb 5x15
Cable upright row 80lb 5x10
Barbell shrugs 225lb 5x25
One arm front raise 30lb 3x10 each side
Lateral raise 30lb each 3x10
Ab crunch machine 120lb 4x30
Posted on 3/23/19 at 1:19 pm to JamesLang
Squats 135lb 5x10
Seated calf raise 70lb 5x25
ISO pulldown 180lb 5x12
Deadlift 225lb 5x10
ISO shoulder press 150lb 5x15
Dips 215 5x15
Seated calf raise 70lb 5x25
ISO pulldown 180lb 5x12
Deadlift 225lb 5x10
ISO shoulder press 150lb 5x15
Dips 215 5x15
Posted on 3/24/19 at 8:06 pm to JamesLang
Leg press 180lb 1x15 270lb 2x15 360lb 2x15
Calf raise on leg press 180lb 1x15 270lb 2x15 360lb 2x15
ISO chest press 200lb 5x15
Shoulder shrug 225lb 5x25
One arm dumbbell upright row 50lb 5x10 each delt
ISO row 180lb 5x12
Total volume = 104975lb
Calf raise on leg press 180lb 1x15 270lb 2x15 360lb 2x15
ISO chest press 200lb 5x15
Shoulder shrug 225lb 5x25
One arm dumbbell upright row 50lb 5x10 each delt
ISO row 180lb 5x12
Total volume = 104975lb
This post was edited on 3/25/19 at 11:47 am
Posted on 3/26/19 at 10:43 pm to JamesLang
Incline dumbbell press 80lb x2 5x12
Super incline dumbbell press 80lb x2 5x12
ISO chest press 190lb 5x15
Dips 215lb 5x15
Cable crossovers 50lb x2 5x12
Total weight lifted 53485lb
Super incline dumbbell press 80lb x2 5x12
ISO chest press 190lb 5x15
Dips 215lb 5x15
Cable crossovers 50lb x2 5x12
Total weight lifted 53485lb
Posted on 3/27/19 at 7:11 pm to JamesLang
Leg extensions 70lb 3x15
Leg curls 70lb 3x15
Squats 135lb 5x10
Seated calf raise 70lb 5x25
Leg press 180lb 1x15 270lb 2x15 360lb 2x15
Calf raise on leg press 180lb 1x15 270lb 2x15 360lb 2x15
Ab crunch machine 120lb 4x30
Side bends 50lb one side at a time 4x15
67min workout time 96200lb lifted
Leg curls 70lb 3x15
Squats 135lb 5x10
Seated calf raise 70lb 5x25
Leg press 180lb 1x15 270lb 2x15 360lb 2x15
Calf raise on leg press 180lb 1x15 270lb 2x15 360lb 2x15
Ab crunch machine 120lb 4x30
Side bends 50lb one side at a time 4x15
67min workout time 96200lb lifted
This post was edited on 3/27/19 at 7:12 pm
Posted on 3/29/19 at 10:02 am to JamesLang
Cable upright row 80lb 5x10
One arm dumbbell upright row 50lb x2 5x10
Shoulder press 150lb 5x15
Shoulder shrugs 225lb 5x25
Lateral raise 30lb x2 5x10
Front raise 30lb x2 5x10
Ab crunch machine 120lb 4x30
45 min workout time
69975lb lifted
One arm dumbbell upright row 50lb x2 5x10
Shoulder press 150lb 5x15
Shoulder shrugs 225lb 5x25
Lateral raise 30lb x2 5x10
Front raise 30lb x2 5x10
Ab crunch machine 120lb 4x30
45 min workout time
69975lb lifted
This post was edited on 3/29/19 at 10:04 am
Posted on 3/29/19 at 2:39 pm to JamesLang
Fratstar Friday ladies and gents. Get those peaks right. 39400lb worth of sleeve stretching arms. 6 bi exercises and 6 tri exercises in 28 min.
This post was edited on 3/29/19 at 6:31 pm
Posted on 4/7/19 at 7:57 pm to JamesLang
Squats 135lb 5x10
Seated calf raise 70lb 5x25
Deadlift 135lb 5x10
ISO pulldown 140lb 5x10
ISO shoulder press 150lb 5x15
Dips 215lb 5x12
30 min on elliptical
Seated calf raise 70lb 5x25
Deadlift 135lb 5x10
ISO pulldown 140lb 5x10
ISO shoulder press 150lb 5x15
Dips 215lb 5x12
30 min on elliptical
Posted on 4/10/19 at 8:29 pm to JamesLang
One arm upright row 50lb x2 5x10
Cable upright row 80lb 5x10
Shrugs 225lb 5x25
Shoulder press 150lb 5x15
Lateral raise 30lb x2 5x10
Front raise 30lb x2 5x10
30min elliptical 368cal 2.5mile
Cable upright row 80lb 5x10
Shrugs 225lb 5x25
Shoulder press 150lb 5x15
Lateral raise 30lb x2 5x10
Front raise 30lb x2 5x10
30min elliptical 368cal 2.5mile
Posted on 4/11/19 at 7:21 pm to JamesLang
Leg extensions 70lb 3x15
Leg curls 70lb 3x15
Squats 135lb 5x10
Seated calf raise 70lb 5x25
Leg press 180lb 1x15 270lb 2x15 360lb 2x15
Calf raise on Leg press 180lb 1x15 270lb 2x15 360lb 2x15
Machine crunch 120lb 4x30
Kettle bell side bends 50lb 4x15 each side
30 min elliptical
Leg curls 70lb 3x15
Squats 135lb 5x10
Seated calf raise 70lb 5x25
Leg press 180lb 1x15 270lb 2x15 360lb 2x15
Calf raise on Leg press 180lb 1x15 270lb 2x15 360lb 2x15
Machine crunch 120lb 4x30
Kettle bell side bends 50lb 4x15 each side
30 min elliptical
This post was edited on 4/11/19 at 7:27 pm
Posted on 4/12/19 at 11:15 am to JamesLang
Workouts were lagging for a bit. Got stuck in a rut of "maintaining". Back at it hard again. Weight jumped to 165 when I started creatine but it's down to 160 again. Hope to get that 165 back with leg growth not water.
New rep PR today 7 x 245 on bench. 8 felt maaayyybe doable but I had a workout to finish ha. Might shoot for a 300 rep in a couple weeks.
New rep PR today 7 x 245 on bench. 8 felt maaayyybe doable but I had a workout to finish ha. Might shoot for a 300 rep in a couple weeks.
Posted on 6/16/19 at 9:09 pm to JamesLang
Chest day today. Got the 100lb dumbbells up on incline bench, so yay me. Weights are up with reps staying 12 to 15 each set. My fatcepts are immaculate.
Posted on 6/23/19 at 8:44 pm to JamesLang
I do GZCL linear progression. Current tier 1 lifts as of today:
Bench 225 5x3,AMRAP 7 reps
Overhead press 150 5x3 AMRAP 6 reps
Deadlift 300 5x3 AMRAP 5 reps
Squat 300 6x2 AMRAP 4 reps
Edit: I only do one tier 1 a day obviously
Bench 225 5x3,AMRAP 7 reps
Overhead press 150 5x3 AMRAP 6 reps
Deadlift 300 5x3 AMRAP 5 reps
Squat 300 6x2 AMRAP 4 reps
Edit: I only do one tier 1 a day obviously
This post was edited on 6/23/19 at 8:46 pm
Posted on 6/27/19 at 2:35 pm to JamesLang
Just started lifting for the first time in my life in January, 3 months before I turned 30. Three kids (4, 2, and 1) and one on the way (due October).
In typical beginner fashion, I started by jumping around from program to program with very minimal gains. Just started Greyskull LP two weeks ago.
Prepare to have your minds blown by some of my working sets (lbs)...
Not gonna lie - trying not to get too dejected looking at what you guys put up. Gonna take me a while to get there...one day at a time...
EDIT: Current body weight = 158 lbs
In typical beginner fashion, I started by jumping around from program to program with very minimal gains. Just started Greyskull LP two weeks ago.
Prepare to have your minds blown by some of my working sets (lbs)...
Not gonna lie - trying not to get too dejected looking at what you guys put up. Gonna take me a while to get there...one day at a time...
EDIT: Current body weight = 158 lbs
This post was edited on 6/27/19 at 2:37 pm
Posted on 6/28/19 at 3:35 am to JamesLang
Lateral raises 5x10 25lb dumbbell
Front raises 5x10 25lb dumbbell
Hammer shoulder press 5x15 200lb
Shrugs 5x25 225lb
Upright row v-rope 5x10 100lb
Front raises 5x10 25lb dumbbell
Hammer shoulder press 5x15 200lb
Shrugs 5x25 225lb
Upright row v-rope 5x10 100lb
Posted on 6/29/19 at 2:35 am to JamesLang
Ez bar reverse-close-wide curls each 3x12 65lb
Dumbbell curl 3x12 35lb ea
Hammer dumbbell curl 3x12 40lb ea
Overhead cable curl 5x12 50lb ea
Pulldowns reverse-close-wide grip each 3x12 120lb
V-bar pushdown 3x12 120lb
V-rope pushdown 3x12 120lb
French press 5x10 95lb
Ab crunch machine 4x30 120lb
Dumbbell curl 3x12 35lb ea
Hammer dumbbell curl 3x12 40lb ea
Overhead cable curl 5x12 50lb ea
Pulldowns reverse-close-wide grip each 3x12 120lb
V-bar pushdown 3x12 120lb
V-rope pushdown 3x12 120lb
French press 5x10 95lb
Ab crunch machine 4x30 120lb
This post was edited on 6/29/19 at 2:47 am
Posted on 6/30/19 at 3:26 pm to JamesLang
My GZCLP numbers today:
Deadlift 300 5x2 with an AMRAP for 6 reps on the sixth set.
OHP 115 3x10
Bent over row 135 3x15
Plus an assortment of accessories.
Deadlift 300 5x2 with an AMRAP for 6 reps on the sixth set.
OHP 115 3x10
Bent over row 135 3x15
Plus an assortment of accessories.
Posted on 7/3/19 at 12:31 am to JamesLang
Leg extensions 70lb 3x15
Leg curls 70lb 3x15
Squats 135lb 5x10
Seated calf raise 70lb 5x25
Leg press 180lb 1x15 270lb 4x15
Calf raise on leg press 180lb 1x15 270lb 4x15
Leg curls 70lb 3x15
Squats 135lb 5x10
Seated calf raise 70lb 5x25
Leg press 180lb 1x15 270lb 4x15
Calf raise on leg press 180lb 1x15 270lb 4x15
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