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Started By
Message
re: Daily Strength Check-In
Posted on 2/15/23 at 2:01 pm to bamaguy17
Posted on 2/15/23 at 2:01 pm to bamaguy17
quote:
About to find out, 3 max rep sets of squats at 85% today and RDLs
Squats were easy, the RDLs were a no go. Back feels like it had a spasm at some point. Definitely don’t remember that happening.
1
Posted on 2/16/23 at 8:31 am to bamaguy17
w2d2 of rebuilt- leg day complete. will do the kb mile tonight
leg day on this program sucks
like not in a good way
leg day on this program sucks
like not in a good way
Posted on 2/16/23 at 9:01 am to lsu777
quote:
will do the kb mile tonight
What’s this? Sounds interesting. Farmers carry for a mile?
Posted on 2/16/23 at 11:43 am to lsu777
Shoulders and arms day
Arnold press with 55lb dumbells
3 sets of 6 then boring but big 5 sets of 10 with 30lb DBs.
Rear delt reverse Flys 4 sets of 12 with 20lb DBs.
Side lateral raises 4 sets of 8 with 20lb/25lb dbs
Tricep push downs on cable machine 6 sets with increasing weight/decreasing reps. Rep ranges from 30 to 12
Tricep kick backs 4 sets of 8 (15 lb dumbell
Bicep hammer curls 4 sets. 1x15 each arm with 15lbs, 2x12 each arm with 20lb dbs/1x10 with 25lb DBs.
Ez bar curls 4 sets with 50 lbs slow up. Slow down alternating close ND wide grip.
Eta: one hour walk after lunch
Arnold press with 55lb dumbells
3 sets of 6 then boring but big 5 sets of 10 with 30lb DBs.
Rear delt reverse Flys 4 sets of 12 with 20lb DBs.
Side lateral raises 4 sets of 8 with 20lb/25lb dbs
Tricep push downs on cable machine 6 sets with increasing weight/decreasing reps. Rep ranges from 30 to 12
Tricep kick backs 4 sets of 8 (15 lb dumbell
Bicep hammer curls 4 sets. 1x15 each arm with 15lbs, 2x12 each arm with 20lb dbs/1x10 with 25lb DBs.
Ez bar curls 4 sets with 50 lbs slow up. Slow down alternating close ND wide grip.
Eta: one hour walk after lunch
This post was edited on 2/16/23 at 1:35 pm
Posted on 2/16/23 at 11:45 am to Tiger Ryno
Hack squats
315x5. 365x5. 405x5
Leg extensions
5x10@100
Lat pulldowns
4x12@120
ISO row machine
4x12@70 each arm
315x5. 365x5. 405x5
Leg extensions
5x10@100
Lat pulldowns
4x12@120
ISO row machine
4x12@70 each arm
Posted on 2/16/23 at 12:03 pm to BigPerm30
quote:
What’s this? Sounds interesting. Farmers carry for a mile?
yep, 10% bw in each hand....i.e. if you weigh 200...20lbs in each hand for a mile. Try not to sit them down.
Posted on 2/16/23 at 12:45 pm to lsu777
Gettin that good trap burn? I do this on the treadmill with a 25lb plate in each hand and just set it to an incline
Posted on 2/16/23 at 7:57 pm to Chief316
Tonight
Deadlifts: 315 3x8 (8,7,5)
OHP: 95x8, 115x6, and 125x3
Barbell Rows: 135x8, 155x6, and 165x4
Bicep Curls: 40x8, 45x8, and 50x4
Tricep Extension (cable): 125 3x8
Abs
Cardio Deads are the worst
Deadlifts: 315 3x8 (8,7,5)
OHP: 95x8, 115x6, and 125x3
Barbell Rows: 135x8, 155x6, and 165x4
Bicep Curls: 40x8, 45x8, and 50x4
Tricep Extension (cable): 125 3x8
Abs
Cardio Deads are the worst
Posted on 2/16/23 at 9:56 pm to JamesLang
So today was funny. It really is hard trying to lose weight and get stronger. I’ve lost 45 lbs officially since Labor Day. I’m finally hitting my first near failures. Today was:
BP: 162.5 5/5/7
Barbell Row: 127.5 5/5/7
Squat: 200 5/5/7
The funny part is I’m so nearsighted and didn’t have my readers. I was also just not there. I racked up my rows as OP. And I’m at 110 working weight on OP. I got three OPs up at 127.5 and was like “holly crap, what happened?!? How did I lose so much progress?” Duh.
BP: 162.5 5/5/7
Barbell Row: 127.5 5/5/7
Squat: 200 5/5/7
The funny part is I’m so nearsighted and didn’t have my readers. I was also just not there. I racked up my rows as OP. And I’m at 110 working weight on OP. I got three OPs up at 127.5 and was like “holly crap, what happened?!? How did I lose so much progress?” Duh.
Posted on 2/17/23 at 11:15 am to Irregardless
Leg day #2 of the week
Leg extensions (slow and pause and hold at top) 6 sets of 10/ 125 lbs.
RFESS 4x 8 each leg with 20lb DBs each hand
Hamstring curls (machine/slow eccentric) 4x 15,12,10,10
Calf raises (done in leg press machine) 6 sets of 30,20, 16,16,12,8
Dumbell RDLs 4x8 with 55lb DBs each hand
Leg extensions (slow and pause and hold at top) 6 sets of 10/ 125 lbs.
RFESS 4x 8 each leg with 20lb DBs each hand
Hamstring curls (machine/slow eccentric) 4x 15,12,10,10
Calf raises (done in leg press machine) 6 sets of 30,20, 16,16,12,8
Dumbell RDLs 4x8 with 55lb DBs each hand
Posted on 2/17/23 at 12:31 pm to Tiger Ryno
Db OHP
3x5@60s
5x10@35s
Db raises
3x10 out front
3x10 to the side @15
Machine shoulder press
4x10@110
Db shrugs
4x20@80s
Face pulls
4x12@90
3x5@60s
5x10@35s
Db raises
3x10 out front
3x10 to the side @15
Machine shoulder press
4x10@110
Db shrugs
4x20@80s
Face pulls
4x12@90
Posted on 2/18/23 at 11:53 am to Chief316
Guy I work with just showed me a guy deadlift 725 for 4 reps. Definitely not something you see everyday at a box gym
Posted on 2/20/23 at 5:24 am to bamaguy17
Last week was a deload. Today, first day of Building the Mononlith.
Squats 195x5/220x5/250x5x5
OHP 90x5/100x5/115x5/90x12
Chinups 99 in 19 sets
Dips 64 in 7 sets
Dumbbell Facepulls 10lbx10x10
My 4yo woke up early and came to the garage with me. When he decided it was time to go inside, well it was time to go inside, which is why I didn't finish the chins & dips. Realized after coming inside I was only one chin short of 100
I've allotted myself 90 minutes to get these workouts in, and this morning took 70. Giant setted the Squats/Chins/DB Facepulls, and then Chins/OHP and Chins/Dips.
The 5x5 squats at 250 was tough. I was considering dropping my training max after today, before looking at what the weights will be in the next few weeks, decided I'm going to push myself at the TM's I've set going in.
My biggest challenge is going to be holding myself accountable for the conditioning.
Squats 195x5/220x5/250x5x5
OHP 90x5/100x5/115x5/90x12
Chinups 99 in 19 sets
Dips 64 in 7 sets
Dumbbell Facepulls 10lbx10x10
My 4yo woke up early and came to the garage with me. When he decided it was time to go inside, well it was time to go inside, which is why I didn't finish the chins & dips. Realized after coming inside I was only one chin short of 100
I've allotted myself 90 minutes to get these workouts in, and this morning took 70. Giant setted the Squats/Chins/DB Facepulls, and then Chins/OHP and Chins/Dips.
The 5x5 squats at 250 was tough. I was considering dropping my training max after today, before looking at what the weights will be in the next few weeks, decided I'm going to push myself at the TM's I've set going in.
My biggest challenge is going to be holding myself accountable for the conditioning.
Posted on 2/20/23 at 6:13 am to benfasa
New PR on bench today, 250! Feels good man
Posted on 2/20/23 at 7:45 pm to JumpingTheShark
Did chest and tris today.
Working sets:
Incline dumbell bench press
3x6 with 85lb bells.
5x10 with 60 lb bells.
Flat bench barbell Flys
4x10 with 35lb/40lb bells.
Tricep push downs with rope
6 x 25, 20, 15, 12, 10, 8
Tricep kickbacks
4x8 with 15 lb bells
Tricep over head/behind neck dumbell press 4x8 with 45lb dumbell
Working sets:
Incline dumbell bench press
3x6 with 85lb bells.
5x10 with 60 lb bells.
Flat bench barbell Flys
4x10 with 35lb/40lb bells.
Tricep push downs with rope
6 x 25, 20, 15, 12, 10, 8
Tricep kickbacks
4x8 with 15 lb bells
Tricep over head/behind neck dumbell press 4x8 with 45lb dumbell
Posted on 2/21/23 at 11:19 am to Tiger Ryno
Bench
225x3. 235x3. 275x3.
5x10@155
Db incline
4x10w/65s
Db flys
4x10w/40s
225x3. 235x3. 275x3.
5x10@155
Db incline
4x10w/65s
Db flys
4x10w/40s
Posted on 2/21/23 at 2:11 pm to Chief316
Deadlifts/Biceps:
Reverse Banded Deadlift
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 315 lb × 3 [Warm-up]
Set 5: 455 lb × 2
Set 6: 475 lb × 1
Set 7: 500 lb × 1
Set 8: 515 lb × 1
Incline Curl (Dumbbell)
Set 1: 60 lb × 14
Set 2: 70 lb × 12
Set 3: 80 lb × 8
Crunch (Machine)
Set 1: 245 lb × 15
Set 2: 245 lb × 15
Set 3: 245 lb × 15
Hammer Curls (Kettlebells)
Set 1: 60 lb × 15
Set 2: 60 lb × 15
Reverse Banded Deadlift
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 315 lb × 3 [Warm-up]
Set 5: 455 lb × 2
Set 6: 475 lb × 1
Set 7: 500 lb × 1
Set 8: 515 lb × 1
Incline Curl (Dumbbell)
Set 1: 60 lb × 14
Set 2: 70 lb × 12
Set 3: 80 lb × 8
Crunch (Machine)
Set 1: 245 lb × 15
Set 2: 245 lb × 15
Set 3: 245 lb × 15
Hammer Curls (Kettlebells)
Set 1: 60 lb × 15
Set 2: 60 lb × 15
Posted on 2/21/23 at 2:28 pm to Tiger_n_Texas
I haven't posted in a few days so I'll play catchup.
2/16
YG-PPSA
Wk 7 Day 3
Deadlift: 150-8, 160-8, 170-8
Bench Press: 110-8, 120-8, 135-8x2
Rev Grip BB Row: 90-5, 95-5, 100-5, 105-5, 110-5
Dips: [-75]-12, [-65]-12x3
Rev Grip BB Curl: 40-20x3
Shrugs: 110-10x3
-------------------------
2/17
YG-PPSA
Wk 7 Day 4
Squat: 150-5x5
SS Pullup: [-65]-4x3, [-60]-4
BB Oh Press: 85-10, 90-10x2
Skullcrushers: 40-20x4
Shrugs: 100-20x4
---------------------------
2/18
1.5 Mile w/ 2- 15lb KB
---------------------------
2/20
YG-PPSA
Wk 8 Day 1
Deadlift: 170-5, 185-5, 195-5x2
Bench Press: 125-5, 135-5, 145-5, 160-5
BB Row: 95-5x2, 100-5x2, 105-5
Dips: [-75]-12x3, [-65]-12x2
BB Curls: 50-10x4
Shrugs: 110-10x4
1 Mile w/ 2- 15lb KB
-----------------------
2/21
YG-PPSA
Wk 8 Day 2
Squat: 135-5, 150-5, 160-5, 170-5
SS Chin Up: [-65]-4x2, [-60]-4, [-50]-4
OH Press: 90-8x3, 85-8
CG Bench Press: 110-5x2, 115-5, 120-5
Skullcrushers: 40-20x4
Shrugs: 100-20x4
2/16
YG-PPSA
Wk 7 Day 3
Deadlift: 150-8, 160-8, 170-8
Bench Press: 110-8, 120-8, 135-8x2
Rev Grip BB Row: 90-5, 95-5, 100-5, 105-5, 110-5
Dips: [-75]-12, [-65]-12x3
Rev Grip BB Curl: 40-20x3
Shrugs: 110-10x3
-------------------------
2/17
YG-PPSA
Wk 7 Day 4
Squat: 150-5x5
SS Pullup: [-65]-4x3, [-60]-4
BB Oh Press: 85-10, 90-10x2
Skullcrushers: 40-20x4
Shrugs: 100-20x4
---------------------------
2/18
1.5 Mile w/ 2- 15lb KB
---------------------------
2/20
YG-PPSA
Wk 8 Day 1
Deadlift: 170-5, 185-5, 195-5x2
Bench Press: 125-5, 135-5, 145-5, 160-5
BB Row: 95-5x2, 100-5x2, 105-5
Dips: [-75]-12x3, [-65]-12x2
BB Curls: 50-10x4
Shrugs: 110-10x4
1 Mile w/ 2- 15lb KB
-----------------------
2/21
YG-PPSA
Wk 8 Day 2
Squat: 135-5, 150-5, 160-5, 170-5
SS Chin Up: [-65]-4x2, [-60]-4, [-50]-4
OH Press: 90-8x3, 85-8
CG Bench Press: 110-5x2, 115-5, 120-5
Skullcrushers: 40-20x4
Shrugs: 100-20x4
Posted on 2/21/23 at 3:04 pm to Chief316
Legs.
Working sets Smith machine squats (feet forward and slow down and up)
3x8 220 lbs.
Sumo goblet squats (no lockout at top with pause at top)
4x12 with 95lb dumbell
Calve presses in the leg press machine.
6x 25, 20, 16, 12, 12, 12
Farmer walks 5x 40 seconds with 50lb kettle bells each hand.
Working sets Smith machine squats (feet forward and slow down and up)
3x8 220 lbs.
Sumo goblet squats (no lockout at top with pause at top)
4x12 with 95lb dumbell
Calve presses in the leg press machine.
6x 25, 20, 16, 12, 12, 12
Farmer walks 5x 40 seconds with 50lb kettle bells each hand.
Posted on 2/21/23 at 3:52 pm to lattin1
8 reps with an 80lb dumbbell for curls? Or (2)40lb dumbbells?
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