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Started By
Message
re: Daily Strength Check-In
Posted on 2/19/22 at 2:01 pm to Bonkers119
Posted on 2/19/22 at 2:01 pm to Bonkers119
25lb suitcase carry, 1/2 mile continuous per hand, 20 minute total.
That sucked arse and I expect my sides to be hurting tomorrow.
That sucked arse and I expect my sides to be hurting tomorrow.
1
Posted on 2/19/22 at 3:40 pm to FieldEngineer
Today:
Bench (TnG): 210 10x3
Incline Bench: 135x14
Barbell Rows: 165 4x6
OHP: 110 4x6
Pull-ups (+20): 4x6
Bench (TnG): 210 10x3
Incline Bench: 135x14
Barbell Rows: 165 4x6
OHP: 110 4x6
Pull-ups (+20): 4x6
This post was edited on 2/20/22 at 1:24 am
Posted on 2/19/22 at 4:00 pm to Bonkers119
Squats: 135x15, 185x12x3
Hamstring Curl: 205x12x4
Leg Extension: 225x12x4
Calf raises: 205x12x4
Hamstring Curl: 205x12x4
Leg Extension: 225x12x4
Calf raises: 205x12x4
Posted on 2/20/22 at 4:27 pm to bad93ex
Barbell rows: 3x10x120
SS:
DB Pullovers: 1x5x50, 1x8x50, 1x10x40, 1x12x40
DB Rear Delt Flyes: 4x15x10
BB Curls: 4x5x75
DB Hammer Curls: 3x20x15
SS:
DB Pullovers: 1x5x50, 1x8x50, 1x10x40, 1x12x40
DB Rear Delt Flyes: 4x15x10
BB Curls: 4x5x75
DB Hammer Curls: 3x20x15
Posted on 2/21/22 at 7:10 am to Yeti_Chaser
Warmup: empty bar squats, RDLs, bench
Bench: 1x3x130, 1x2x150, 1x2x170, 1x2x180, 1x2x190, 1x5x170
BB skullcrushers: 3x10x45, 1x15x45, 1x20x45
DB Shrugs: 3x20x50 lb DBs
I was supposed to deadlift today but I did one set and my back felt terrible. I don't know if it's sore from some tough falls on the slopes this weekend or from working from my couch last night with poor posture or maybe i just sleept wrong last night and woke up tight and my form was off. I might try again tonight
Bench: 1x3x130, 1x2x150, 1x2x170, 1x2x180, 1x2x190, 1x5x170
BB skullcrushers: 3x10x45, 1x15x45, 1x20x45
DB Shrugs: 3x20x50 lb DBs
I was supposed to deadlift today but I did one set and my back felt terrible. I don't know if it's sore from some tough falls on the slopes this weekend or from working from my couch last night with poor posture or maybe i just sleept wrong last night and woke up tight and my form was off. I might try again tonight
Posted on 2/21/22 at 6:22 pm to Yeti_Chaser
Deadlifts: 210x3, 245x3, 260x3, 280x2, 295x2, 310x1
Maybe I just let yalls trap bar thread get in my head this morning
Maybe I just let yalls trap bar thread get in my head this morning
Posted on 2/21/22 at 7:26 pm to Yeti_Chaser
Tonight
Squats: 275x3 315x1 and 335x2.
Deadlifts: 290x4 300x4 and 310x3
RDLs: 185 3x10
Standing Calf Raises: 185 3x8
Squats: 275x3 315x1 and 335x2.
Deadlifts: 290x4 300x4 and 310x3
RDLs: 185 3x10
Standing Calf Raises: 185 3x8
Posted on 2/21/22 at 7:34 pm to Bonkers119
Squats 3x8, 1x10 @ 250
DB bench 3x10, 1x12, @ 60
Trap bar DL 3x10, 1x12 @ 265
Chest supported rows 3x12 @ 40
DB bench 3x10, 1x12, @ 60
Trap bar DL 3x10, 1x12 @ 265
Chest supported rows 3x12 @ 40
Posted on 2/21/22 at 7:54 pm to tke_swamprat
Week 1 after deload. Y’all know you can copy/paste from the Strong app?
Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 125 lb × 8 [Warm-up]
Set 4: 140 lb × 8
Set 5: 140 lb × 8
Set 6: 140 lb × 8
Hanging Knee Raise
Set 1: 10 reps
Set 2: 8 reps
Incline Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 105 lb × 8
Set 4: 105 lb × 6
Squat (Barbell)
Set 1: 45 lb × 6 [Warm-up]
Set 2: 95 lb × 6 [Warm-up]
Set 3: 135 lb × 6 [Warm-up]
Set 4: 195 lb × 6
Set 5: 195 lb × 6
Set 6: 195 lb × 6
Set 7: 195 lb × 6
Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 125 lb × 8 [Warm-up]
Set 4: 140 lb × 8
Set 5: 140 lb × 8
Set 6: 140 lb × 8
Hanging Knee Raise
Set 1: 10 reps
Set 2: 8 reps
Incline Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 105 lb × 8
Set 4: 105 lb × 6
Squat (Barbell)
Set 1: 45 lb × 6 [Warm-up]
Set 2: 95 lb × 6 [Warm-up]
Set 3: 135 lb × 6 [Warm-up]
Set 4: 195 lb × 6
Set 5: 195 lb × 6
Set 6: 195 lb × 6
Set 7: 195 lb × 6
Posted on 2/21/22 at 8:04 pm to FieldEngineer
Wow. That would save me a lot of trouble of typing all this shite up lol
Posted on 2/21/22 at 8:33 pm to Bonkers119
Go to workout history, click on the ellipses at the top right, click share. There will be a copy button.
Makes for a long post, but it’s so much easier.
Makes for a long post, but it’s so much easier.
This post was edited on 2/21/22 at 8:34 pm
Posted on 2/22/22 at 9:48 am to FieldEngineer
Got cleared by surgeon to ease back into lifting. Would like some ideas for programming. I don't have access to barbells. I have dumbells up to 45 lbs at home and a bench. That's it. Also rehabbing a sore rotator cuff on right side.
Doc said to start light first couple weeks. I'm not looking to add tons of bulk, but would like to add about 5 lbs of lean muscle by end of year. Ideas?
Doc said to start light first couple weeks. I'm not looking to add tons of bulk, but would like to add about 5 lbs of lean muscle by end of year. Ideas?
Posted on 2/22/22 at 10:05 am to Tiger Ryno
i would start with just bodyweight. Do you have a pullup bar? if not get one and would you be able to add rings. those 2 things will add shite ton of versatility to what you have.
the db strength program from ppsa would give you a really good template to use if wanting to get started right now. Start real light and build slowly, month over month.
the db strength program from ppsa would give you a really good template to use if wanting to get started right now. Start real light and build slowly, month over month.
Posted on 2/22/22 at 10:07 am to lsu777
I have a door Frame pull up bar but not sure I can do any pull-ups with the current state of my right rotator cuff. Would have to be assisted. I don't have rings
Posted on 2/22/22 at 2:10 pm to Tiger Ryno
Bench press 3x8, 1x10 at 190
Front squats 3x10, 1x12 at 125
Shoulder press 3x10, 1x12 at 45
Pull ups 3x5
Front squats 3x10, 1x12 at 125
Shoulder press 3x10, 1x12 at 45
Pull ups 3x5
Posted on 2/22/22 at 2:22 pm to tke_swamprat
Arm Day
single arm tri pushdown 30x15x4
OH Tri extension 60x15x4
Seated Dip 205x15x4
Cable bi curl 205x15x4
DB Bi curl 47.5x12x4
single arm tri pushdown 30x15x4
OH Tri extension 60x15x4
Seated Dip 205x15x4
Cable bi curl 205x15x4
DB Bi curl 47.5x12x4
Posted on 2/22/22 at 4:41 pm to bad93ex
Squat-
225x8
265x6
305x4
340x2
315x4
285x6
225x8
Db rdl
3x10@ 60
Shrugs
3x10@225
Goblet squat @25 lb
75 reps as few sets as possible
225x8
265x6
305x4
340x2
315x4
285x6
225x8
Db rdl
3x10@ 60
Shrugs
3x10@225
Goblet squat @25 lb
75 reps as few sets as possible
Posted on 2/22/22 at 4:45 pm to JamesLang
Haven't been as regular with my lifting. I've been pretty active, though. Cycling daily, hiking on the weekends, gym 2 or 3 times a week. I've gained about 10 lbs. About to get back after it and drop it.
176 Lbs this morning
Yesterday I squatted 295 lbs for 7 reps on my last set
Today I bench pressed 205x11 on my last set.
Haven't deadlifted in a while.
176 Lbs this morning
Yesterday I squatted 295 lbs for 7 reps on my last set
Today I bench pressed 205x11 on my last set.
Haven't deadlifted in a while.
Posted on 2/22/22 at 7:50 pm to Loup
DL was supposed to be a set of five, but my dumbass is trying to get hurt the first week after a deload. 8th rep felt sloppy and I felt a pinch in my abdomen. Fingers crossed that it isn’t a tear. It was that goddamn trap bar thread! 
Overhead Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 75 lb × 8
Set 3: 75 lb × 8
Inverted Row (Bodyweight)
Set 1: 10 reps
Set 2: 9 reps
Set 3: 7 reps
Romanian Deadlift (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 135 lb × 15
Set 3: 135 lb × 15
Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 275 lb × 8
Overhead Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 75 lb × 8
Set 3: 75 lb × 8
Inverted Row (Bodyweight)
Set 1: 10 reps
Set 2: 9 reps
Set 3: 7 reps
Romanian Deadlift (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 135 lb × 15
Set 3: 135 lb × 15
Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 275 lb × 8
Posted on 2/22/22 at 8:17 pm to FieldEngineer
Tonight
Bench (TnG): 235 x 1.5, and 225 x 2.5
Incline BP: 175 4x4
Barbell Rows: 135 3x10
OHP: 110 3x8
Bench (TnG): 235 x 1.5, and 225 x 2.5
Incline BP: 175 4x4
Barbell Rows: 135 3x10
OHP: 110 3x8
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