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Started By
Message
re: Daily Strength Check-In
Posted on 4/27/22 at 8:44 pm to TigerInCbus
Posted on 4/27/22 at 8:44 pm to TigerInCbus
Just some shoulder work and easy deadlifts today. Knees don’t feel bad, so I’ll be bumping up weight. Hopefully back to 300+ within a few months.
Front Raise (Dumbbell)
Set 1: 35 lb × 10
Set 2: 35 lb × 10
Lateral Raise (Dumbbell)
Set 1: 35 lb × 10
Set 2: 35 lb × 10
Reverse Fly (Dumbbell)
Set 1: 35 lb × 10
Set 2: 35 lb × 10
Reverse Curl (Barbell)
Set 1: 45 lb × 10
Set 2: 45 lb × 10
Pull Up (Band)
Set 1: -50 lb × 5
Set 2: -65 lb × 6
Romanian Deadlift (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 135 lb × 8
Set 4: 135 lb × 8
Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 225 lb × 5
Set 4: 225 lb × 5
Workout Notes: Week 2
Front Raise (Dumbbell)
Set 1: 35 lb × 10
Set 2: 35 lb × 10
Lateral Raise (Dumbbell)
Set 1: 35 lb × 10
Set 2: 35 lb × 10
Reverse Fly (Dumbbell)
Set 1: 35 lb × 10
Set 2: 35 lb × 10
Reverse Curl (Barbell)
Set 1: 45 lb × 10
Set 2: 45 lb × 10
Pull Up (Band)
Set 1: -50 lb × 5
Set 2: -65 lb × 6
Romanian Deadlift (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 135 lb × 8
Set 4: 135 lb × 8
Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 225 lb × 5
Set 4: 225 lb × 5
Workout Notes: Week 2
1
Posted on 4/28/22 at 3:22 pm to FieldEngineer
Squat: 5x155, 5x165, 5x175, 3x185, 3x195, 3x205, 5x185, 5x185 (need to step up in weight)
Chest 2-arm row: 10x60, 10x60, 5x80, 5x80, 5x80, 20x50, 20x50
DB Hammer: 20x22.5x4
Cable Pulldown: 20x50, 20x60x3
DB Rear Lateral: 20x25x4
Chest 2-arm row: 10x60, 10x60, 5x80, 5x80, 5x80, 20x50, 20x50
DB Hammer: 20x22.5x4
Cable Pulldown: 20x50, 20x60x3
DB Rear Lateral: 20x25x4
Posted on 4/29/22 at 11:51 am to bad93ex
Big Pump Friday
SS #1:
Bench Press - 20x135x2, 15x150x2, 10x165x2
BB BO Row - 10x100x2, 15x80x2, 20x70x2
SS #2:
Arnold Press - 10x22.5, 10x25x2
Cable Face Pull - 20x40x3
SS #3:
Close Grip Pushups - 10x4
Barbell curls - 10x70x4
SS #4:
Skullcrushers - 25x55x3, 25x40
Hammer curls - 25x25x3, 25x20
DB shrugs - 60x30, 140x20
SS #1:
Bench Press - 20x135x2, 15x150x2, 10x165x2
BB BO Row - 10x100x2, 15x80x2, 20x70x2
SS #2:
Arnold Press - 10x22.5, 10x25x2
Cable Face Pull - 20x40x3
SS #3:
Close Grip Pushups - 10x4
Barbell curls - 10x70x4
SS #4:
Skullcrushers - 25x55x3, 25x40
Hammer curls - 25x25x3, 25x20
DB shrugs - 60x30, 140x20
Posted on 4/29/22 at 7:57 pm to bad93ex
Cut out front squats and push-ups tonight. Rep record on flat and incline bench. Protecting knees for busy weekend and only did one set of squats. Back to four sets on Monday.
Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 115 lb × 8 [Warm-up]
Set 4: 145 lb × 8
Set 5: 145 lb × 8
Set 6: 145 lb × 10
Hanging Knee Raise
Set 1: 10 reps
Set 2: 10 reps
Incline Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 75 lb × 9 [Warm-up]
Set 3: 95 lb × 8 [Warm-up]
Set 4: 120 lb × 8
Set 5: 120 lb × 8
Set 6: 120 lb × 9
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: 185 lb × 3 [Warm-up]
Set 5: 205 lb × 6
Workout Notes: Week 2
Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 115 lb × 8 [Warm-up]
Set 4: 145 lb × 8
Set 5: 145 lb × 8
Set 6: 145 lb × 10
Hanging Knee Raise
Set 1: 10 reps
Set 2: 10 reps
Incline Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 75 lb × 9 [Warm-up]
Set 3: 95 lb × 8 [Warm-up]
Set 4: 120 lb × 8
Set 5: 120 lb × 8
Set 6: 120 lb × 9
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: 185 lb × 3 [Warm-up]
Set 5: 205 lb × 6
Workout Notes: Week 2
This post was edited on 4/29/22 at 8:13 pm
Posted on 5/2/22 at 8:06 pm to FieldEngineer
Tonight
Squats: 305 5x3+ (3)
Bench: 185 3x10 (8,8,7)
Box Squats: 235 3x3
High Pin Bench Press: 205 3x4
21s: 80lbs
Squats: 305 5x3+ (3)
Bench: 185 3x10 (8,8,7)
Box Squats: 235 3x3
High Pin Bench Press: 205 3x4
21s: 80lbs
Posted on 5/2/22 at 9:31 pm to JamesLang
quote:
1k lb. club in a year.
I remember doing this in HS. I was in the 1200 club. Wish I could get back there.
Posted on 5/3/22 at 6:41 pm to Locoguan0
Knees still iffy, so just one set of squats.
Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 135 lb × 3 [Warm-up]
Set 4: 150 lb × 8
Set 5: 150 lb × 8
Set 6: 150 lb × 8
Hanging Knee Raise
Set 1: 10 reps
Set 2: 17 reps
Incline Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 75 lb × 9 [Warm-up]
Set 3: 95 lb × 8 [Warm-up]
Set 4: 125 lb × 8
Set 5: 125 lb × 8
Set 6: 125 lb × 8
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: 185 lb × 3 [Warm-up]
Set 5: 205 lb × 6
Workout Notes: Week 3
Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 135 lb × 3 [Warm-up]
Set 4: 150 lb × 8
Set 5: 150 lb × 8
Set 6: 150 lb × 8
Hanging Knee Raise
Set 1: 10 reps
Set 2: 17 reps
Incline Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 75 lb × 9 [Warm-up]
Set 3: 95 lb × 8 [Warm-up]
Set 4: 125 lb × 8
Set 5: 125 lb × 8
Set 6: 125 lb × 8
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: 185 lb × 3 [Warm-up]
Set 5: 205 lb × 6
Workout Notes: Week 3
Posted on 5/3/22 at 6:43 pm to Locoguan0
quote:
Wish I could get back there.
What’s stopping you? Get to work!
Posted on 5/3/22 at 8:06 pm to FieldEngineer
Tonight:
OHP: 140 3x4
Deadlifts: 315 3x8
Upright Rows: 75 3x8
Landmine Rows: 135 3x6
OHP: 140 3x4
Deadlifts: 315 3x8
Upright Rows: 75 3x8
Landmine Rows: 135 3x6
Posted on 5/4/22 at 1:29 pm to Bonkers119
Yesterday "Strong Back Tuesday"
Deadlift: 3x185, 3x210, 3x225, 2x240, 2x225x2, 5x240
BB Overhead Press: 5x115x3, 10x105
Pullups: 4x3 (no weight added)
Superset:
Chest supported 2arm rows - 10x75x2, 20x50
barbell curls - 10x80, 20x45
DB rear laterals - 20x15x4
Deadlift: 3x185, 3x210, 3x225, 2x240, 2x225x2, 5x240
BB Overhead Press: 5x115x3, 10x105
Pullups: 4x3 (no weight added)
Superset:
Chest supported 2arm rows - 10x75x2, 20x50
barbell curls - 10x80, 20x45
DB rear laterals - 20x15x4
This post was edited on 5/4/22 at 1:36 pm
Posted on 5/4/22 at 6:29 pm to FieldEngineer
quote:
What’s stopping you?
Injuries, age, time for the gym, and just don't get the gains.
Posted on 5/4/22 at 8:44 pm to Locoguan0
Had some back pain and took about a month off. Started Maps Strong today which is a program I've been really excited to run for awhile. Hopefully my back cooperates and I'm able to run it all through.
Front Squat (Barbell)
Set 1: 125 lbs × 18
Set 2: 125 lbs × 18
Set 3: 125 lbs × 18
Bent Over One Arm Row (Dumbbell)
Set 1: 40 lbs × 18
Set 2: 40 lbs × 18
Set 3: 40 lbs × 18
Good Morning (Barbell)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 15
Set 3: 75 lbs × 15
Z Press - feet apart (Barbell)
Set 1: 45 lbs × 20
Set 2: 45 lbs × 20
Set 3: 45 lbs × 20
Triceps Pushdown (Cable - Straight Bar)
Set 1: 60 lbs × 20
Set 2: 60 lbs × 20
Set 3: 60 lbs × 20
My legs were shaking so bad during the GMs after those front squats. Felt good getting back at it though
Front Squat (Barbell)
Set 1: 125 lbs × 18
Set 2: 125 lbs × 18
Set 3: 125 lbs × 18
Bent Over One Arm Row (Dumbbell)
Set 1: 40 lbs × 18
Set 2: 40 lbs × 18
Set 3: 40 lbs × 18
Good Morning (Barbell)
Set 1: 75 lbs × 15
Set 2: 75 lbs × 15
Set 3: 75 lbs × 15
Z Press - feet apart (Barbell)
Set 1: 45 lbs × 20
Set 2: 45 lbs × 20
Set 3: 45 lbs × 20
Triceps Pushdown (Cable - Straight Bar)
Set 1: 60 lbs × 20
Set 2: 60 lbs × 20
Set 3: 60 lbs × 20
My legs were shaking so bad during the GMs after those front squats. Felt good getting back at it though
This post was edited on 5/4/22 at 8:46 pm
Posted on 5/4/22 at 10:48 pm to Locoguan0
quote:
Injuries, age, time for the gym, and just don't get the gains.
Modify and make time for the gym
As Arnold said “ The greatest feeling you can get in a gym or the most satisfying feeling you can get in the gym is the pump. Let’s say you train your biceps, blood is rushing in to your muscles and that’s what we call the pump. Your muscles get a really tight feeling like your skin is going to explode any minute and its really tight and its like someone is blowing air into your muscle and it just blows up and it feels different, it feels fantastic. It’s as satisfying to me as cumming is, you know, as in having sex with a woman and cumming.”
God damn it, I want to go lift again
This post was edited on 5/4/22 at 10:58 pm
Posted on 5/5/22 at 6:37 pm to bad93ex
Farmers Walks: 50 LB DBs 3x50 feet
Snatch Grip High Pulls: 45 lbs 3x15
Cable Flyes: 35lbs 3x15
Incline Bench Rear Delt Flye: 10 lb DBs 3x15
Fat Girl Press: 60 lbs 3x60s
Seated DB Press: 40 lbs 1x14, 30 lbs 1x9, 20 lbs 1x10 (AMRAP with immediate AMRAP drop sets)
Agility Ladders (2 Rounds):
1 foot per box
2 feet per box
Butt Kicks
High knees
Snatch Grip High Pulls: 45 lbs 3x15
Cable Flyes: 35lbs 3x15
Incline Bench Rear Delt Flye: 10 lb DBs 3x15
Fat Girl Press: 60 lbs 3x60s
Seated DB Press: 40 lbs 1x14, 30 lbs 1x9, 20 lbs 1x10 (AMRAP with immediate AMRAP drop sets)
Agility Ladders (2 Rounds):
1 foot per box
2 feet per box
Butt Kicks
High knees
Posted on 5/5/22 at 7:22 pm to Yeti_Chaser
Light deadlifts again. Knees iffy.
Front Raise (Dumbbell)
Set 1: 35 lb × 10
Set 2: 35 lb × 10
Lateral Raise (Dumbbell)
Set 1: 35 lb × 10
Set 2: 35 lb × 10
Reverse Fly (Dumbbell)
Set 1: 35 lb × 10
Set 2: 35 lb × 10
Reverse Curl (Barbell)
Set 1: 47.5 lb × 10
Set 2: 47.5 lb × 10
Pull Up (Band)
Set 1: -50 lb × 5
Set 2: -65 lb × 6
Romanian Deadlift (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 9 [Warm-up]
Set 3: 135 lb × 8
Set 4: 135 lb × 8
Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 235 lb × 5
Workout Notes: Week 3
Front Raise (Dumbbell)
Set 1: 35 lb × 10
Set 2: 35 lb × 10
Lateral Raise (Dumbbell)
Set 1: 35 lb × 10
Set 2: 35 lb × 10
Reverse Fly (Dumbbell)
Set 1: 35 lb × 10
Set 2: 35 lb × 10
Reverse Curl (Barbell)
Set 1: 47.5 lb × 10
Set 2: 47.5 lb × 10
Pull Up (Band)
Set 1: -50 lb × 5
Set 2: -65 lb × 6
Romanian Deadlift (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 9 [Warm-up]
Set 3: 135 lb × 8
Set 4: 135 lb × 8
Deadlift (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 235 lb × 5
Workout Notes: Week 3
Posted on 5/5/22 at 8:02 pm to FieldEngineer
Tonight:
Bench Press: 220 5x3
Squats: 325 3x1
Incline BP: 175 3x4
Leg Press: 280 3x8
Bench Press: 220 5x3
Squats: 325 3x1
Incline BP: 175 3x4
Leg Press: 280 3x8
Posted on 5/6/22 at 8:21 am to Lobo Apple Sauce
Missed a week and a half of benching and I was down 5 lbs on 4A.
Flat: 230x8, 235x8, 235x7, 235x7
Incline DB Pullovers: 90x8, 95x8, 100x8
Wide Grip Upright Rows: 90x8, 100x8x2
Machine Lateral Raise: 110x8, 120x8x 130x8
Machine Shoulder Press: 110x8, 120x8, 130x8
I was hoping to move up to 245 on Flat for 8 but taking a 10 day break slightly affected my lifts.
Hoping to get to 250-255x8 by the end of this 6 week program.
Flat: 230x8, 235x8, 235x7, 235x7
Incline DB Pullovers: 90x8, 95x8, 100x8
Wide Grip Upright Rows: 90x8, 100x8x2
Machine Lateral Raise: 110x8, 120x8x 130x8
Machine Shoulder Press: 110x8, 120x8, 130x8
I was hoping to move up to 245 on Flat for 8 but taking a 10 day break slightly affected my lifts.
Hoping to get to 250-255x8 by the end of this 6 week program.
Posted on 5/7/22 at 12:51 pm to Blutarsky
Today
Deadlifts: Up to 405x1
OHP: 125 3x8 (7,6,6)
Bench (sling-shot): 205 3x7
EZ bar Curls and Tricep Extensions: 65 3x10
Deadlifts: Up to 405x1
OHP: 125 3x8 (7,6,6)
Bench (sling-shot): 205 3x7
EZ bar Curls and Tricep Extensions: 65 3x10
Posted on 5/7/22 at 1:36 pm to Bonkers119
Snatch Grip Deadlift (Barbell)
Set 1: 135 lbs × 15
Set 2: 135 lbs × 15
Set 3: 135 lbs × 15
Bench Press (Barbell)
Set 1: 125 lbs × 18
Set 2: 125 lbs × 18
Set 3: 125 lbs × 18
Step-up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Zottman Curl (Dumbbell)
Set 1: 25 lbs × 10
Set 2: 25 lbs × 10
Set 3: 25 lbs × 10
Set 1: 135 lbs × 15
Set 2: 135 lbs × 15
Set 3: 135 lbs × 15
Bench Press (Barbell)
Set 1: 125 lbs × 18
Set 2: 125 lbs × 18
Set 3: 125 lbs × 18
Step-up
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Zottman Curl (Dumbbell)
Set 1: 25 lbs × 10
Set 2: 25 lbs × 10
Set 3: 25 lbs × 10
Posted on 5/8/22 at 2:53 pm to Yeti_Chaser
Seated Military Press (Barbell)
Set 1: 55 lbs × 20
Set 2: 55 lbs × 20
Set 3: 55 lbs × 20
Bench Press (Dumbbell)
Set 1: 40 lbs × 16
Set 2: 40 lbs × 16
Set 3: 40 lbs × 16
Pendlay Row (Barbell)
Set 1: 65 lbs × 20
Set 2: 65 lbs × 20
Set 3: 65 lbs × 20
Svend Press
Set 1: 30 lbs × 20
Set 2: 30 lbs × 20
Set 3: 30 lbs × 20
Set 1: 55 lbs × 20
Set 2: 55 lbs × 20
Set 3: 55 lbs × 20
Bench Press (Dumbbell)
Set 1: 40 lbs × 16
Set 2: 40 lbs × 16
Set 3: 40 lbs × 16
Pendlay Row (Barbell)
Set 1: 65 lbs × 20
Set 2: 65 lbs × 20
Set 3: 65 lbs × 20
Svend Press
Set 1: 30 lbs × 20
Set 2: 30 lbs × 20
Set 3: 30 lbs × 20
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