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Started By
Message
re: Daily Strength Check-In
Posted on 8/18/21 at 11:33 am to FieldEngineer
Posted on 8/18/21 at 11:33 am to FieldEngineer
quote:
Week 4 cutting cycle: -8.0 lbs from start
Flat bench: 150x8x2, 150x5
Tbar Row: 45x8, 90x8x2 (replaced barbell row)
Chest fly: 145x15x2
Tricep Pushdown: 40x15, 50x15x2 (replaced skullcrusher)
Squat: 115x5W, 155x5W, 195x8x3
Week 5 cut: -7.6 lbs from start
Flat bench: 150x8x2, 150x5
Tbar Row: 90x8x3
Chest fly: 150x15, 150x13
Tricep Pushdown: 60x11, 60x15x2
Squat: 115x5W, 155x5W, 205x8x3
2
Posted on 8/19/21 at 7:17 am to FieldEngineer
Squat: 5x4 @ 275
Bent Rows: 3x10 @ 145
Bench press: 5x3 @ 220
Bent Rows: 3x10 @ 145
Bench press: 5x3 @ 220
Posted on 8/19/21 at 12:56 pm to tke_swamprat
Deadlift - 3 warm up sets
Deadlift 5s Pro- 275# (70%) x5, 315# (80%) x5, 350# (lol) (90%) x5
Deadlift BBB- 225# 5x10
Odd set super sets- Ring Rows x14, Face Pulls 70# x20
Even set super sets- Weighted Dips 35# x10, DB Curls 40# x8
Was going to go a little heavier on the BBB sets but I was so sweaty it was hard to keep a grip on the bar even with chalk
Deadlift 5s Pro- 275# (70%) x5, 315# (80%) x5, 350# (lol) (90%) x5
Deadlift BBB- 225# 5x10
Odd set super sets- Ring Rows x14, Face Pulls 70# x20
Even set super sets- Weighted Dips 35# x10, DB Curls 40# x8
Was going to go a little heavier on the BBB sets but I was so sweaty it was hard to keep a grip on the bar even with chalk
Posted on 8/19/21 at 7:54 pm to EyeOfTheFeTiger
Tonight:
Squats: 255 4x5 (paused) 185x8 (AtG)
Bench: 200 3x5
Dumbbell Flies: 35x10 45x10 55x8
Leg Extensions: 120 3x10
Squats: 255 4x5 (paused) 185x8 (AtG)
Bench: 200 3x5
Dumbbell Flies: 35x10 45x10 55x8
Leg Extensions: 120 3x10
Posted on 8/19/21 at 10:33 pm to Bonkers119
This morning:
15 minutes elliptical trainer
15 minutes massage roller and stretching
4 sets of pushups: 30, 25, 15, and 8
2 giant sets of crunches: 80 reps then like 50 (mixed in between push up sets)
Incline barbell press: 3 sets of 10 at 135 lbs
Machine pec flys: 3 sets of 10 at 75 pounds
Tríceps rope pulls (downward and overhead) 3 sets of 10 reps each way 60 and 80 lbs
15 minutes elliptical trainer
15 minutes massage roller and stretching
4 sets of pushups: 30, 25, 15, and 8
2 giant sets of crunches: 80 reps then like 50 (mixed in between push up sets)
Incline barbell press: 3 sets of 10 at 135 lbs
Machine pec flys: 3 sets of 10 at 75 pounds
Tríceps rope pulls (downward and overhead) 3 sets of 10 reps each way 60 and 80 lbs
Posted on 8/20/21 at 7:40 am to SaintsTiger
Squats: 5x4 @220
Chin ups: 5x5
Shoulder press: 3x10 @45 (still nursing a strain)
Hammer curls: 3x10 @35
Rear Lateral: 3x20 @10
Chin ups: 5x5
Shoulder press: 3x10 @45 (still nursing a strain)
Hammer curls: 3x10 @35
Rear Lateral: 3x20 @10
Posted on 8/20/21 at 11:32 am to FieldEngineer
quote:
Week 5 cut: -2.1lbs total. Swolt (not in a good way) from eating and drinking too much this weekend. Should drop back off in a few days.
OHP: 45x8W, 90x8x2, 90x5
Bicep cable curls: 30x15, 50x15, 60x15 (replaced BB curls)
Standing calf raise: 105x10W, 195x15x2
Arnold Press: 60x15,60x14
Deadlift: 155x5W, 205x5W, 265x3W, 315x5x2
Week 5 cut: -8.3lbs total.
OHP: 45x8W, 90x8x2, 90x6
Bicep cable curls: 32.5x15, 62.5x8, 47.5x6 (used a different cable machine that's WAY harder than the normal one)
Standing calf raise: 105x10W, 195x15, 195x16
Arnold Press: 60x15,60x13
Deadlift: 155x5W (felt some pain, abandoned deadlifts)
Posted on 8/20/21 at 2:53 pm to FieldEngineer
This am.
-skipped cardio warmup but did massage roller and stretching
-lat pull downs 3 sets of 10 at 100lbs
-seared machine rows. 5 sets at 80 pounds. Changed the seat height a couple times to hit different parts of my torso
-3 sets of 10 supermans
-giant fixed barbell curl set. 10 reps each starting at 20lbs, then 30, 40 and 50lbs. Worked my way down 40, 30, 20 ten reps each. Last set was rough.
-skipped cardio warmup but did massage roller and stretching
-lat pull downs 3 sets of 10 at 100lbs
-seared machine rows. 5 sets at 80 pounds. Changed the seat height a couple times to hit different parts of my torso
-3 sets of 10 supermans
-giant fixed barbell curl set. 10 reps each starting at 20lbs, then 30, 40 and 50lbs. Worked my way down 40, 30, 20 ten reps each. Last set was rough.
Posted on 8/21/21 at 2:07 pm to SaintsTiger
This afternoon:
Deadlifts: 405x1 375x3 and 315 2x8
Overhead Press: 135 5x3
Lat Pulldowns: 140x10 150x10 160x8
Face Pulls: 60x10 70x10 80x10
Cardio: Rowed 2km.
Deadlifts: 405x1 375x3 and 315 2x8
Overhead Press: 135 5x3
Lat Pulldowns: 140x10 150x10 160x8
Face Pulls: 60x10 70x10 80x10
Cardio: Rowed 2km.
Posted on 8/21/21 at 2:32 pm to Bonkers119
2.5 hour hike this am. May try to do a fitness class tomorrow if my legs and back from yesterday’s workout aren’t sore. Or just take the whole day off.
Posted on 8/21/21 at 9:40 pm to SaintsTiger
Benched 165 x 3 x 5 last night. Gonna try for 170 on Monday. Trying to work up to 225.
Monday morning:
Squats: 290 x 3 x 5
Bench: 170 x 3 x 5
Deadlift: 280 x 1 x 3 (no straps), 325 x 1 x 5 (with straps)
Monday morning:
Squats: 290 x 3 x 5
Bench: 170 x 3 x 5
Deadlift: 280 x 1 x 3 (no straps), 325 x 1 x 5 (with straps)
This post was edited on 8/23/21 at 10:33 am
Posted on 8/23/21 at 11:20 am to FieldEngineer
quote:
Week 5 cut: -7.6 lbs from start
Flat bench: 150x8x2, 150x5
Tbar Row: 90x8x3
Chest fly: 150x15, 150x13
Tricep Pushdown: 60x11, 60x15x2
Squat: 115x5W, 155x5W, 205x8x3
Week 6 cut: -7.1 lbs from start
Deloading this week to let joints rest/heal and to focus on technique. Did high reps on a few sets where I felt good.
Flat bench: 115x8x2, 115x15
Tbar Row: 65x8x2, 65x11
Chest fly: 115x15, 115x20
Tricep Pushdown: 40x15x2, 40x21
Squat: 115x5W, 155x5W, 175x8x1 (bailed after one working set because of knee pain
)Posted on 8/23/21 at 1:34 pm to FieldEngineer
Krypteia Cycle 2 Week 3
Squat - 3 Warm Up Sets
Squat 5s Pro- 230# (75%) x5, 260# (85%) x5, 290# (95%) x5
Squat BBB- 165# 5x10
Odd set super set- Ring Rows x14
Even set super sets- Weighted Dips 35# x10
Cut back on accessory work today since the weight was going to be heavy and I didn’t hit all my reps on my first run through of this 3 weeks ago. Crushed the heavy squats today so that felt really good.
Squat - 3 Warm Up Sets
Squat 5s Pro- 230# (75%) x5, 260# (85%) x5, 290# (95%) x5
Squat BBB- 165# 5x10
Odd set super set- Ring Rows x14
Even set super sets- Weighted Dips 35# x10
Cut back on accessory work today since the weight was going to be heavy and I didn’t hit all my reps on my first run through of this 3 weeks ago. Crushed the heavy squats today so that felt really good.
Posted on 8/23/21 at 5:36 pm to EyeOfTheFeTiger
This afternoon :
-15 minute elliptical warmup
-4 sets push-ups, reps of 20, 18, 15 and 20
-crunches, in between push-up sets: 3 sets between 50 & 70 reps each
-Incline bench: 2 sets of 115 pounds for 12 & 10 reps, 1 set 135 pounds for 8 reps
-machine flys: 70lbs, 2 sets of 10 and 80 lbs 1 set of
-Tricep rope pull down and overheads: 3 sets of 10 each way 60, 70 & 80lbs
Took it a little easy on the weight cause I felt some slight irritation in my left arm around the elbow. It actually went away pretty quick but this is only my third week lifting again and I don’t want to risk an injury. Will make up for it later this week with push-ups during my work day and probably dips on shoulder day.
-15 minute elliptical warmup
-4 sets push-ups, reps of 20, 18, 15 and 20
-crunches, in between push-up sets: 3 sets between 50 & 70 reps each
-Incline bench: 2 sets of 115 pounds for 12 & 10 reps, 1 set 135 pounds for 8 reps
-machine flys: 70lbs, 2 sets of 10 and 80 lbs 1 set of
-Tricep rope pull down and overheads: 3 sets of 10 each way 60, 70 & 80lbs
Took it a little easy on the weight cause I felt some slight irritation in my left arm around the elbow. It actually went away pretty quick but this is only my third week lifting again and I don’t want to risk an injury. Will make up for it later this week with push-ups during my work day and probably dips on shoulder day.
Posted on 8/23/21 at 7:50 pm to SaintsTiger
Tonight:
Squats: 300 4x4
Bench: 195 5x5
Close Grip Bench: 165 3x6
Squats: 300 4x4
Bench: 195 5x5
Close Grip Bench: 165 3x6
Posted on 8/23/21 at 8:10 pm to Bonkers119
Squats: 2x1@ 330, then 2x2@ 330
Did some other irrelevant stuff after.
Did some other irrelevant stuff after.
Posted on 8/23/21 at 10:21 pm to tke_swamprat
Dynamic Deadlift/Biceps:
Speed 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 × 2
Set 5: 405 lb × 1
Set 6: 315 lb × 2
Set 7: 315 lb × 2
Set 8: 315 lb × 2
Set 9: 315 lb × 2
Bicep Curl (Barbell)
Set 1: 70 lb × 10
Set 2: 90 lb × 8
Set 3: 100 lb × 6
Set 4: 110 lb × 4
Crunch (Machine)
Set 1: 245 lb × 13
Set 2: 245 lb × 13
Set 3: 245 lb × 13
Hammer Curls (Kettlebells)
Set 1: 60 lb × 13
Set 2: 60 lb × 12
Set 3: 60 lb × 12
Speed 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 × 2
Set 5: 405 lb × 1
Set 6: 315 lb × 2
Set 7: 315 lb × 2
Set 8: 315 lb × 2
Set 9: 315 lb × 2
Bicep Curl (Barbell)
Set 1: 70 lb × 10
Set 2: 90 lb × 8
Set 3: 100 lb × 6
Set 4: 110 lb × 4
Crunch (Machine)
Set 1: 245 lb × 13
Set 2: 245 lb × 13
Set 3: 245 lb × 13
Hammer Curls (Kettlebells)
Set 1: 60 lb × 13
Set 2: 60 lb × 12
Set 3: 60 lb × 12
Posted on 8/24/21 at 2:18 pm to lattin1
Bench- 3 warm up sets
Bench 5s Pro- 185# (75%) x5, 210# (85%) x5, 235# (95%) x5
Bench BBB- 160# 5x10
Even set super sets- DB Goblet Squats 100# x10, Face Pulls 70# x20
Odd set super sets- Double KB SLDL w/shrug 70# x12, DB Hammer Curl 50# x7
Bench 5s Pro- 185# (75%) x5, 210# (85%) x5, 235# (95%) x5
Bench BBB- 160# 5x10
Even set super sets- DB Goblet Squats 100# x10, Face Pulls 70# x20
Odd set super sets- Double KB SLDL w/shrug 70# x12, DB Hammer Curl 50# x7
Posted on 8/24/21 at 8:31 pm to EyeOfTheFeTiger
Tonight:
Deadlifts: 315 4x6
Bench: 135x8 155x6 185 2x4 210 2x3
Incline Bench: 175 3x4
Still was tired from my squats yesterday, so I took it easy on deadlifts. Bench is feeling really good right now. Benching 3x a week is paying off.
Deadlifts: 315 4x6
Bench: 135x8 155x6 185 2x4 210 2x3
Incline Bench: 175 3x4
Still was tired from my squats yesterday, so I took it easy on deadlifts. Bench is feeling really good right now. Benching 3x a week is paying off.
Posted on 8/24/21 at 9:44 pm to Bonkers119
This evening:
-15 minute row machine warmup
-3 sets of 10 supermans
-4 sets of 10 TRX pulls
-4 sets of 10 seared rows 80, 100, 110, 110
-Giant set of curls using the pre weighted bars. 20, 30, 40, 50. Ten reps each wide grip. Then descended back down with a narrow grip 10 reps each
-15 minute row machine warmup
-3 sets of 10 supermans
-4 sets of 10 TRX pulls
-4 sets of 10 seared rows 80, 100, 110, 110
-Giant set of curls using the pre weighted bars. 20, 30, 40, 50. Ten reps each wide grip. Then descended back down with a narrow grip 10 reps each
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