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Started By
Message
2
Posted on 3/25/20 at 10:35 pm to Dixie Normus
Technically you don't actually start losing muscle mass until the 3rd week but I feel you. The good news is muscle memory last for years so whatever you lose you'll gain back really fast.
Posted on 3/25/20 at 11:02 pm to lattin1
quote:
The good news is muscle memory last for years so whatever you lose you'll gain back really fast.
This. If you keep some strength and coordination, you can make linear gains for a bit when you get back at it.
Posted on 3/26/20 at 11:20 am to Dixie Normus
Jeff Nippard cited a study showing that after 8 months of little training (about 1/9 of what was normally done), the participants still retained a decent amount of their muscle mass. Participants who stopped completely working out, lost all their gains. Not sure how reliable the study is (probably not for more advanced lifters) but something is better than nothing.
Posted on 3/26/20 at 11:48 am to 1BamaRTR
quote:
Jeff Nippard cited a study showing that after 8 months of little training (about 1/9 of what was normally done), the participants still retained a decent amount of their muscle mass. Participants who stopped completely working out, lost all their gains. Not sure how reliable the study is (probably not for more advanced lifters) but something is better than nothing.
After lifting for 12 years I quit for 4. When I finally got back in the gym it only took 6 months for me to start putting up the same numbers. That being said it probably took a solid year and a half to look like I did before but I think that had way more to do with age.
Posted on 3/26/20 at 5:51 pm to lattin1
Back in business.
OHP-175 (Max)
Giant set x 5
Incline spider bar press 110x10
Lat pull down 150-10
Sledgehammer on tire x 20
Dragon flags x 10
Squats-345 Max
Gian Sets
SSB Squats 5x10-135
Bulgarian Split Squats 5x10-95
Yoke walks
Ab wheel 5x10
Last two sessions. Maxing out this week to see where I stand. Disappointed in OHP. I can do more. Just tired. I’m okay with squats. First time I squatted over 300 in MONTHS since I hurt my back. I’m getting my legs back.
OHP-175 (Max)
Giant set x 5
Incline spider bar press 110x10
Lat pull down 150-10
Sledgehammer on tire x 20
Dragon flags x 10
Squats-345 Max
Gian Sets
SSB Squats 5x10-135
Bulgarian Split Squats 5x10-95
Yoke walks
Ab wheel 5x10
Last two sessions. Maxing out this week to see where I stand. Disappointed in OHP. I can do more. Just tired. I’m okay with squats. First time I squatted over 300 in MONTHS since I hurt my back. I’m getting my legs back.
Posted on 3/26/20 at 9:44 pm to DeafJam73
3 giant sets of close grip bench, rows and lawnmower starts. 5/3/1 on bench up to 240.
3 more giant sets of JM Press, flys, side laterals, curls and face pulls.
Shrugs and upper body air bike to finish.
3 more giant sets of JM Press, flys, side laterals, curls and face pulls.
Shrugs and upper body air bike to finish.
Posted on 3/27/20 at 9:22 pm to Rep520
Dynamic lower.
8 min of EMOM pin squats x2.
3 giant sets of spider bar squats, reverse hyper, yoke walk and sissy squats.
Took a walk with my wife for low key cardio to finish.
8 min of EMOM pin squats x2.
3 giant sets of spider bar squats, reverse hyper, yoke walk and sissy squats.
Took a walk with my wife for low key cardio to finish.
Posted on 3/28/20 at 1:24 pm to Rep520
Bench-295 Max
Giant sets
Pause Bench 5x5-225
Kroc Rows 5x10-100
Burpee to leap frog
Iron cross 5x10
Deadlift-385 Max
Giant Sets
SSB good mornings 5x10 just the bar
Reverse Hypers 5x10-140
Tire Flips 5x6
Dragon Flags 5x10
The final two sessions of this week. Next week I will be back to progress. My numbers aren’t what they used to be but
Giant sets
Pause Bench 5x5-225
Kroc Rows 5x10-100
Burpee to leap frog
Iron cross 5x10
Deadlift-385 Max
Giant Sets
SSB good mornings 5x10 just the bar
Reverse Hypers 5x10-140
Tire Flips 5x6
Dragon Flags 5x10
The final two sessions of this week. Next week I will be back to progress. My numbers aren’t what they used to be but
Posted on 3/29/20 at 10:10 pm to DeafJam73
I’ve found that lifting lighter during these past days of isolation (wife and I) are better for me mentally than trying to PR reps. Reason being, my body can sometimes feel the dread of the heavy lift coming and not be up for it (weird). However, if I bang out a lot of reps at the lower weight, I’m still improving, but that mental block leaves and my mental/physical health improves afterwards because I lift.
Not sure of the reason behind it. Stress? No idea. It’s situations like our current one that reminds me I made great choices career, health (home gym) and neighborhood selection wise.
Even considering adding back sprints to look at 5k’s again.
Not sure of the reason behind it. Stress? No idea. It’s situations like our current one that reminds me I made great choices career, health (home gym) and neighborhood selection wise.
Even considering adding back sprints to look at 5k’s again.
Posted on 3/30/20 at 4:40 am to Junky
Triceps & Traps:
Weighted Dips
Set 1: BW × 12 [Warm-up]
Set 2: 35 lb × 8 [Warm-up]
Set 3: 70 lb × 8
Set 4: 95 lb × 8
Set 5: 95 lb × 8
Set 6: 95 lb × 8
Set 7: 95 lb × 8
T-Bar Rows
Set 1: 90 lb × 10
Set 2: 135 lb × 7
Set 3: 160 lb × 6
Set 4: 170 lb × 6
Set 5: 170 lb × 6
Skullcrushers
Set 1: 70 lb × 19
Set 2: 70 lb × 16
Set 3: 70 lb × 15
Set 4: 70 lb × 14
Bent Over Rows
Set 1: 135 lb × 12
Set 2: 225 lb × 6
Set 3: 225 lb × 6
Set 4: 245 lb × 6
Close Grip Bench Press -
Set 1: 225 lb × 6
Set 2: 245 lb × 6
Set 3: 245 lb × 5
Set 4: 225 lb × 6
Decided to back off on weight and go with higher volume today. Anyone else notice that working out at home takes twice as long than at the gym?
Weighted Dips
Set 1: BW × 12 [Warm-up]
Set 2: 35 lb × 8 [Warm-up]
Set 3: 70 lb × 8
Set 4: 95 lb × 8
Set 5: 95 lb × 8
Set 6: 95 lb × 8
Set 7: 95 lb × 8
T-Bar Rows
Set 1: 90 lb × 10
Set 2: 135 lb × 7
Set 3: 160 lb × 6
Set 4: 170 lb × 6
Set 5: 170 lb × 6
Skullcrushers
Set 1: 70 lb × 19
Set 2: 70 lb × 16
Set 3: 70 lb × 15
Set 4: 70 lb × 14
Bent Over Rows
Set 1: 135 lb × 12
Set 2: 225 lb × 6
Set 3: 225 lb × 6
Set 4: 245 lb × 6
Close Grip Bench Press -
Set 1: 225 lb × 6
Set 2: 245 lb × 6
Set 3: 245 lb × 5
Set 4: 225 lb × 6
Decided to back off on weight and go with higher volume today. Anyone else notice that working out at home takes twice as long than at the gym?
Posted on 4/1/20 at 8:50 pm to lattin1
Been lifting, just not posting.
Recovery upper.
2 giant sets of weighted pushups, rows, lawnmower starts, axle curls and skull crushers.
2 giant sets of 30 second 250 LB sandbag holds, neck and shrugs.
Upper body air bike tabata to finish.
Recovery upper.
2 giant sets of weighted pushups, rows, lawnmower starts, axle curls and skull crushers.
2 giant sets of 30 second 250 LB sandbag holds, neck and shrugs.
Upper body air bike tabata to finish.
Posted on 4/2/20 at 9:42 pm to Rep520
Explosive lower.
SSB box squats in 3 giant sets, up to 275 in 5/3/1, along with reverse hyper and glute ham raises.
2 more giant sets of light yoke walk at 475, sissy squats and RDL's. Allergies were hitting hard today so no cardio.
SSB box squats in 3 giant sets, up to 275 in 5/3/1, along with reverse hyper and glute ham raises.
2 more giant sets of light yoke walk at 475, sissy squats and RDL's. Allergies were hitting hard today so no cardio.
Posted on 4/3/20 at 6:39 pm to Rep520
Wave 1-Week 1(3x5-65%/75%/85%)
Monday
OHP 3x5-105/125/140+(7)
Giant sets x 5
V-bar lat pull downs 130x10
Incline spider bar press 110x10
Sledgehammer on tire x 20
Dragon flags x 10
Tuesday
Squats 3x5-205/235/265+ (8)
Giant Sets
SSB Squats 5x10-135
Bulgarian Split Squats 5x10-95
Yoke walks add 40 lbs
Ab wheel 5x10
Thursday
Bench 3x5-175/200/225+ (10)
Giant sets
Pause Bench 5x5-205
Kroc Rows 5x10-100
Burpee to leap frog
Iron cross 5x10
Friday
Deads 3x5-225/260/295 (9)
Giant Sets
SSB good mornings 5x10 add 20 lbs
Reverse Hypers 5x10-140
Sand bag burpee to OHP x 10
Dragon Flags 5x10
Everything I did this week. Today SUCKED BALLS. Worked all day yesterday, lift last night, two hours of sleep, worked all day today and crushed it again tonight. I am frickING done.
Monday
OHP 3x5-105/125/140+(7)
Giant sets x 5
V-bar lat pull downs 130x10
Incline spider bar press 110x10
Sledgehammer on tire x 20
Dragon flags x 10
Tuesday
Squats 3x5-205/235/265+ (8)
Giant Sets
SSB Squats 5x10-135
Bulgarian Split Squats 5x10-95
Yoke walks add 40 lbs
Ab wheel 5x10
Thursday
Bench 3x5-175/200/225+ (10)
Giant sets
Pause Bench 5x5-205
Kroc Rows 5x10-100
Burpee to leap frog
Iron cross 5x10
Friday
Deads 3x5-225/260/295 (9)
Giant Sets
SSB good mornings 5x10 add 20 lbs
Reverse Hypers 5x10-140
Sand bag burpee to OHP x 10
Dragon Flags 5x10
Everything I did this week. Today SUCKED BALLS. Worked all day yesterday, lift last night, two hours of sleep, worked all day today and crushed it again tonight. I am frickING done.
Posted on 4/3/20 at 9:29 pm to DeafJam73
Long one tonight.
Emom bench singles with 235x10.
4 giant sets of JM Press or floor press, chest flies, rows, face pulls, sledgehammer swings and curls.
Two sets of 250 LB sandbag holds x 30 seconds and then tabata air bike upper body to finish. The sandbag holds fry my biceps.
Emom bench singles with 235x10.
4 giant sets of JM Press or floor press, chest flies, rows, face pulls, sledgehammer swings and curls.
Two sets of 250 LB sandbag holds x 30 seconds and then tabata air bike upper body to finish. The sandbag holds fry my biceps.
Posted on 4/6/20 at 9:32 am to Rep520
350 on raw bench on this past Friday . Will be squatting heavy tomorrow possibly. I’m still trying to perfect my deadlift form sumo style before I max that but I can pull 315 fairly easily right now.
Posted on 4/7/20 at 8:38 am to Brazos
Bought my power rack last night 
going to build my deadlift platform this week. Hopefully I’ll be back to lifting by the end of the month!
going to build my deadlift platform this week. Hopefully I’ll be back to lifting by the end of the month!Posted on 4/7/20 at 9:01 am to Junky
For some reason I went real heavy yesterday and want to push this week. I guess my body was done with lighter reps.
Thanking God that I put up the money for the home gym last year.
Thanking God that I put up the money for the home gym last year.
Posted on 4/7/20 at 10:22 am to Junky
Had a spasm in my internal core muscles over the weekend, so I went light last night.
4 giant sets of 225x2 SSB paused squat, sled dragging and sissy squats.
Some calf and groin work to finish. I hate the internal spasms. They hurt like hell and take a few days to shake off even if nothing's wrong.
4 giant sets of 225x2 SSB paused squat, sled dragging and sissy squats.
Some calf and groin work to finish. I hate the internal spasms. They hurt like hell and take a few days to shake off even if nothing's wrong.
Posted on 4/9/20 at 1:28 pm to Rep520
Rogue sold out of power bars within 20 mins of the email notification that they were back in stock :cry:
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