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Posted on 2/3/23 at 11:10 am to lsu777
Hack skwatts
5x5@315
Leg extensions
5x10@90
Lat pulldowns
4x12@120
Single arm Machine rows
4x12@70
5x5@315
Leg extensions
5x10@90
Lat pulldowns
4x12@120
Single arm Machine rows
4x12@70
Posted on 2/4/23 at 12:39 pm to Chief316
Db OHP
3x3@55s
5x10@35s
Db shoulder raises
3x10 @15 out front
3x10 @15 to the side
Shoulder press machine
4x10@ 70
Db shrugs
4x20@80s
3x3@55s
5x10@35s
Db shoulder raises
3x10 @15 out front
3x10 @15 to the side
Shoulder press machine
4x10@ 70
Db shrugs
4x20@80s
Posted on 2/6/23 at 4:24 am to Chief316
Boring But Big: Beefcake Cycle 2, Week 3, Day 1
Kettlebell Swings 35 x 4x8
Squats
210/240/265 1x5
210 5x10
Chins 3x6, 6x5, 1x4 (52 total)
Dips 5x10
7 Burpees emom for 5 minutes
Kettlebell Swings 35 x 4x8
Squats
210/240/265 1x5
210 5x10
Chins 3x6, 6x5, 1x4 (52 total)
Dips 5x10
7 Burpees emom for 5 minutes
This post was edited on 2/9/23 at 4:22 am
Posted on 2/6/23 at 6:08 am to benfasa
Was able to bench double plates for the first time since high school and was able to throw it up a few times. Feels good man
Posted on 2/6/23 at 7:25 am to JumpingTheShark
quote:
Was able to bench double plates for the first time since high school and was able to throw it up a few times. Feels good man
thats awesome man
I did day 1 of rebuilt 2.0. great pump, had to lighten the weight with the higher reps and being the 1st day.
I will say, i do like the idea of getting a pump in the muscles before hitting the heavier lifts. makes me have to go lighter, but my shoulder didnt hurt at all which was awesome
Posted on 2/6/23 at 8:41 am to Tiger_n_Texas
2/3
YG-PPSA
Wk 5 Day 4
Squat: 135-8x5
SS Pull-ups: [-65]-3x3, [-60]-3
BB OH Press: 75-10, 85-10x2
Skullcrushers: 40-20x4
BB Shrugs: 100-20x4
------------------------------
2/6
YG-PPSA
Wk 6 Day 1
Deadlifts: 170-5, 185-5, 190-5x2
Bench: 125-5, 135-5, 140-5, 145-5
Bent Rows: 90-12, 85-12, 80-12x2
Dips: [-75]-10x3, [-80]-10
BB Curl:50-10x4
BB Shrugs: 110-10x4
YG-PPSA
Wk 5 Day 4
Squat: 135-8x5
SS Pull-ups: [-65]-3x3, [-60]-3
BB OH Press: 75-10, 85-10x2
Skullcrushers: 40-20x4
BB Shrugs: 100-20x4
------------------------------
2/6
YG-PPSA
Wk 6 Day 1
Deadlifts: 170-5, 185-5, 190-5x2
Bench: 125-5, 135-5, 140-5, 145-5
Bent Rows: 90-12, 85-12, 80-12x2
Dips: [-75]-10x3, [-80]-10
BB Curl:50-10x4
BB Shrugs: 110-10x4
Posted on 2/6/23 at 11:15 am to Tiger_n_Texas
Friday: back/pull work
Neutral grip lat pull down
220x11 8 200x11 8 180x9
row machine
170x8 160x9 8 140x8
facepull
60x11x5
cable pull down overhead to hip
145x11x4
Machine preachers
115x11 9 110x7 100x6
Hyper extension dumb bell
100lb x 10 x 4
Saturday legs
Squats
335x10 365x6 385x2 wanted to do more but nursing my hip/lower back this week
Leg curls, standing unilateral
95x11x2 x8 x7
Calf raises, seated
220x14, 14, 11 10 200x10
Leg press/sled
850x11 900x9 (was feeling saucey) x6
got a fist bump from a guy half my age after that. kinda made my day.
sunday chest/triceps
incline machine (hammer strength)
290x6 ,270x6 230x9 7 185x8
machine fly
245x16, 13, 12, 8
Preacher curls machine
120x8 110x10 8 100x4
Standing ez bar 60lb/40lb curl drop set
10(4) 8(4) 7(3) 7(3)
Various tricep cable rope work
Neutral grip lat pull down
220x11 8 200x11 8 180x9
row machine
170x8 160x9 8 140x8
facepull
60x11x5
cable pull down overhead to hip
145x11x4
Machine preachers
115x11 9 110x7 100x6
Hyper extension dumb bell
100lb x 10 x 4
Saturday legs
Squats
335x10 365x6 385x2 wanted to do more but nursing my hip/lower back this week
Leg curls, standing unilateral
95x11x2 x8 x7
Calf raises, seated
220x14, 14, 11 10 200x10
Leg press/sled
850x11 900x9 (was feeling saucey) x6
got a fist bump from a guy half my age after that. kinda made my day.
sunday chest/triceps
incline machine (hammer strength)
290x6 ,270x6 230x9 7 185x8
machine fly
245x16, 13, 12, 8
Preacher curls machine
120x8 110x10 8 100x4
Standing ez bar 60lb/40lb curl drop set
10(4) 8(4) 7(3) 7(3)
Various tricep cable rope work
Posted on 2/6/23 at 1:29 pm to caro81
Bench
225x5. 245x3. 315x1(got 2)
5x10@145
Db incline
4x10@60s
Db flys
4x10@40s
225x5. 245x3. 315x1(got 2)
5x10@145
Db incline
4x10@60s
Db flys
4x10@40s
Posted on 2/7/23 at 7:40 am to Chief316
w1d2 of rebuilt 2.0
leg day...ill be honest, the leg day in rebuilt sucks dick imo. maybe its cause i dont have knee issues, i dunno but it sucks.
i think i didnt like it cause i hate having to set up bands for single leg curls and reverse hypers. Also the moonwalkers are just stupid and a waste of time.
gonna have to make some changes
i do like the KOT SS. Did 3x10 with them focusing on control. did no weight on them.
100% gonna have to add some form of squats that i can go heavy on. i have worked real hard to push mine up, not gonna just lose the ability to not even move heavy weight. I wont do barbell but i got to have something decently heavy.
so far i like the upper body days but the lower body sucks.
leg day...ill be honest, the leg day in rebuilt sucks dick imo. maybe its cause i dont have knee issues, i dunno but it sucks.
i think i didnt like it cause i hate having to set up bands for single leg curls and reverse hypers. Also the moonwalkers are just stupid and a waste of time.
gonna have to make some changes
i do like the KOT SS. Did 3x10 with them focusing on control. did no weight on them.
100% gonna have to add some form of squats that i can go heavy on. i have worked real hard to push mine up, not gonna just lose the ability to not even move heavy weight. I wont do barbell but i got to have something decently heavy.
so far i like the upper body days but the lower body sucks.
Posted on 2/7/23 at 10:28 am to lsu777
Arm day
Tricep extensions
4x12@110
Overhead Tricep extensions
4x12@110
Db curls
4x6@45
Cable curls
4x12@90
Cable hammer curls
4x12@90
Tricep extensions
4x12@110
Overhead Tricep extensions
4x12@110
Db curls
4x6@45
Cable curls
4x12@90
Cable hammer curls
4x12@90
Posted on 2/7/23 at 12:17 pm to lsu777
quote:
00% gonna have to add some form of squats that i can go heavy on. i have worked real hard to push mine up, not gonna just lose the ability to not even move heavy weight. I wont do barbell but i got to have something decently heavy.
I wonder if you would've preferred his Rebuilt v1.0 (I assume it 1.0). It has a Foundational Phase, Strong Bastard Phase, and Shredded Bastard Phase. Program is 12 weeks.
Edit: I was going to run it and leave off the foundational phase. I didn't want to do zero barbell work for 2 weeks. I don't have many options without a barbell in my home gym.
This post was edited on 2/7/23 at 12:22 pm
Posted on 2/7/23 at 12:28 pm to bamaguy17
quote:
I wonder if you would've preferred his Rebuilt v1.0 (I assume it 1.0). It has a Foundational Phase, Strong Bastard Phase, and Shredded Bastard Phase. Program is 12 weeks.
i have it and all his programs. I like the 2.0 but i dislike how i have to google the stretches and some of the exercises because he has no linked videos in the program or video database.
I wanted a break from the barbell, but i also do not want to go so light on lower body that my cns is shocked when i go back to putting the bar on my back in 3 months either.
i think i am going to add high rep squats on my rodgers squat pro for these 1st 4 weeks.
also replacing the banded leg curls with the lying bodyweight leg curl with the sorinex roller
replace the reverse hypers with back raises on the ghd. he has 45 degree hyper as an option, may setup the powerrack and do that too. got to get that figure out.
the moonwalkers, gonna replace too, prolly with patrick step ups or deep sissy squats.
i have to do the kettlebell mile tonight as part of last nights plan, it will be tough and i do like that part. I like the kot ss but with that exercise you really have to use light as hell weight so you never get any heavy work in on lower body.
gonna adjust a little here and there. I loved the push workout though.
Posted on 2/7/23 at 1:11 pm to Tiger_n_Texas
YG-PPSA
Wk 6 Day 2
Squat: 135-5, 150-5, 160-5x2
SS Chin ups: [-65]-3, [-60]-3x2, [-50]-3x2
OH Press: 80-6, 90-6x3
CG Bench: 100-8, 115-8, 120-8
Skull Crushers: 40-20x4
BB Shrugs: 100-20x4
Wk 6 Day 2
Squat: 135-5, 150-5, 160-5x2
SS Chin ups: [-65]-3, [-60]-3x2, [-50]-3x2
OH Press: 80-6, 90-6x3
CG Bench: 100-8, 115-8, 120-8
Skull Crushers: 40-20x4
BB Shrugs: 100-20x4
Posted on 2/7/23 at 7:45 pm to Tiger_n_Texas
Tonight
Deadlifts: 305 3x8 (8,8,6)
Bicep Curls: 45 3x6
Lat Pulldowns: 120x10, 140x8, and 160x6
Ez Bar Curls: 75 3x8
T Bar Rows: 60x10, 75x8, and 95x5
1 mile Run
Deadlifts: 305 3x8 (8,8,6)
Bicep Curls: 45 3x6
Lat Pulldowns: 120x10, 140x8, and 160x6
Ez Bar Curls: 75 3x8
T Bar Rows: 60x10, 75x8, and 95x5
1 mile Run
This post was edited on 2/7/23 at 7:46 pm
Posted on 2/7/23 at 9:57 pm to Bonkers119
Did the kettlebell mile with 18lbs kettlebells in each hand…yea that’s a bitch
Posted on 2/8/23 at 1:11 pm to Tiger_n_Texas
Wasn't sure I was going to post but since 1/3 I've started working out with a personal trainer trying to improve my health. Started my journey at 332lb and this week have shed 12lb. Right now its a struggle for me but making progress I think. Lift two sessions a week and trying to get cardio sessions in on the nights I don't lift. Biggest issue for me right now is confidence I get frustrated at myself quite bit when I'm struggling to get like 10-45lb weights on lifts and I'm seeing other folks maxing out at heavy weight/reps. My trainer said it will come but I'm not very patient and I get into my own head a lot with negativity. Hoping one day I can myself to where ya'll are at.
Remeasured after last night's session:
1/3 (Started working out)
Weight - 332lb
Neck - 20
Chest - 56
Waist - 56.5
Love handles/muffin - 57
Hips - 54
Thighs - 26.5
Calf - 17
Biceps Up - 15.5
Biceps Down - 18
2/7
Weight - 320lb (-12)
Neck - 19 (-1 in)
Chest - 54.5 (-1.5in)
Waist - 54.5 (-2in)
Lovehandles/muffin - 55 (-2in)
Hips - 52.5 (-1.5in)
Thigh - 26 (-.5in)
Calf - 17
Biceps Up - 15 (-.5in)
Biceps Down - 16 (-2in)
Remeasured after last night's session:
1/3 (Started working out)
Weight - 332lb
Neck - 20
Chest - 56
Waist - 56.5
Love handles/muffin - 57
Hips - 54
Thighs - 26.5
Calf - 17
Biceps Up - 15.5
Biceps Down - 18
2/7
Weight - 320lb (-12)
Neck - 19 (-1 in)
Chest - 54.5 (-1.5in)
Waist - 54.5 (-2in)
Lovehandles/muffin - 55 (-2in)
Hips - 52.5 (-1.5in)
Thigh - 26 (-.5in)
Calf - 17
Biceps Up - 15 (-.5in)
Biceps Down - 16 (-2in)
Posted on 2/8/23 at 9:31 pm to Burhead
Rebuilt w1d3 pull day complete
Not gonna lie, really wanted to like this program as I consider joe d a mentor and I paid a shite load for it when it first came out….but after completing 3 out of 4 days that repeat all of cycle 1….this program sucks dick!!! I’m gonna complete it because I paid for it and I’m not going back to program hopping and I owe it to joe to see it through, but frick man whole program is fluff bullshite
Spend 10-12 min doing some fluff as warm up that doesn’t do nearly as much for me as my normal workout. A bunch of twisting like a god damn pretzel
Then you move to the pump and prime circuit which, atleast last 2 days, is nothing but more band work, light as frick.
Then you love to the supplemental movement which shite like seesaw push-ups, band pull aparts, half kneeling pull down with iso hold. In other words a bunch of fluff shite you have to go light as frick on due to positioning so essentially more fricking warm up. I’ll give credit, the leg day supplemental was pretty good, hamstring focus of stretching then curling with nordics.
Then you go in to the main lift. Push day you can go heavy on, but KOTSS and chest supported rows w iso hold at top….you can’t go heavy at all due to the nature of the split squats and the iso hold at the top of the row. So again 90% fluff with no heavy work at all.
Then you got the drop set at end with same exercise.
Then you end some accessory work which is some fluff and some arms
Then finisher is more arms on pull day. I will say the finisher on push(shoulder lateral raise 21’s) and the leg day kettlebell mile we’re good
But overall the program lacks any real volume nor any heavy stuff.
Like today, 4 sets of rows plus the 3 light sets of pull downs is really only back work at all, sure the full body day has bw row edt sets but that is not gonna do anything but cause a pump and maybe a little soreness
Hoping this grows on me but right now it sucks major cock
Would be perfect for someone that just wants to maintain or someone coming off lots of injuries, or someone in a deep deep cut.
I am in a cut but I would like more volume than this for sure.
Not gonna lie, really wanted to like this program as I consider joe d a mentor and I paid a shite load for it when it first came out….but after completing 3 out of 4 days that repeat all of cycle 1….this program sucks dick!!! I’m gonna complete it because I paid for it and I’m not going back to program hopping and I owe it to joe to see it through, but frick man whole program is fluff bullshite
Spend 10-12 min doing some fluff as warm up that doesn’t do nearly as much for me as my normal workout. A bunch of twisting like a god damn pretzel
Then you move to the pump and prime circuit which, atleast last 2 days, is nothing but more band work, light as frick.
Then you love to the supplemental movement which shite like seesaw push-ups, band pull aparts, half kneeling pull down with iso hold. In other words a bunch of fluff shite you have to go light as frick on due to positioning so essentially more fricking warm up. I’ll give credit, the leg day supplemental was pretty good, hamstring focus of stretching then curling with nordics.
Then you go in to the main lift. Push day you can go heavy on, but KOTSS and chest supported rows w iso hold at top….you can’t go heavy at all due to the nature of the split squats and the iso hold at the top of the row. So again 90% fluff with no heavy work at all.
Then you got the drop set at end with same exercise.
Then you end some accessory work which is some fluff and some arms
Then finisher is more arms on pull day. I will say the finisher on push(shoulder lateral raise 21’s) and the leg day kettlebell mile we’re good
But overall the program lacks any real volume nor any heavy stuff.
Like today, 4 sets of rows plus the 3 light sets of pull downs is really only back work at all, sure the full body day has bw row edt sets but that is not gonna do anything but cause a pump and maybe a little soreness
Hoping this grows on me but right now it sucks major cock
Would be perfect for someone that just wants to maintain or someone coming off lots of injuries, or someone in a deep deep cut.
I am in a cut but I would like more volume than this for sure.
Posted on 2/9/23 at 4:26 am to benfasa
Boring But Big: Beefcake Cycle 2, Week 3, Day 3
Kettlebell Swings 35 x 4x8
Deadlift
250/280/315 1x5
250 4x10, 1x8
Band Pullaparts - 100 in 5 sets
Dips 5x10
2nd to last workout of BBB, and I failed on my last set of 10. I feel like I failed the whole program now, lol. On the plus side my top set today was the first time pulling 3 plates for anything more than 1 rep so there's something.
Kettlebell Swings 35 x 4x8
Deadlift
250/280/315 1x5
250 4x10, 1x8
Band Pullaparts - 100 in 5 sets
Dips 5x10
2nd to last workout of BBB, and I failed on my last set of 10. I feel like I failed the whole program now, lol. On the plus side my top set today was the first time pulling 3 plates for anything more than 1 rep so there's something.
Posted on 2/9/23 at 9:24 am to Burhead
quote:
Wasn't sure I was going to post but since 1/3 I've started working out with a personal trainer trying to improve my health. Started my journey at 332lb and this week have shed 12lb. Right now its a struggle for me but making progress I think. Lift two sessions a week and trying to get cardio sessions in on the nights I don't lift. Biggest issue for me right now is confidence I get frustrated at myself quite bit when I'm struggling to get like 10-45lb weights on lifts and I'm seeing other folks maxing out at heavy weight/reps. My trainer said it will come but I'm not very patient and I get into my own head a lot with negativity. Hoping one day I can myself to where ya'll are at.
dont get frustrated man. slow and steady is the key in this game. cant sprint your way to success. just celebrate your wins and keep chugging along, consistency is key
you didnt put the weight on overnight, not gonna lose it overnight either.
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