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Started By
Message
re: Daily Strength Check-In
Posted on 8/18/22 at 7:30 pm to Yeti_Chaser
Posted on 8/18/22 at 7:30 pm to Yeti_Chaser
Tonight
Bench: 195x8
Squats: 285 3x1
Incline BP: 165 3x6
Barbell Rows: 155 3x6
Cycling: 10 mins
Bench: 195x8
Squats: 285 3x1
Incline BP: 165 3x6
Barbell Rows: 155 3x6
Cycling: 10 mins
1
Posted on 8/19/22 at 1:01 pm to Bonkers119
Yesterday
Bulgarian Split Squat
Set 1: 0 lbs × 5 [Warm-up]
Set 2: 0 lbs × 5 [Warm-up]
Set 3: 0 lbs × 5 [Warm-up]
Squat (Barbell)
Set 1: 45 lbs × 5 [Warm-up]
Set 2: 45 lbs × 5 [Warm-up]
Set 3: 45 lbs × 5 [Warm-up]
Set 4: 165 lbs × 6
Set 5: 190 lbs × 6
Set 6: 190 lbs × 6
Set 7: 190 lbs × 6
Set 8: 190 lbs × 6
Snatch Grip Deadlift
Set 1: 205 lbs × 3
Set 2: 205 lbs × 3
Set 3: 205 lbs × 3
Set 4: 205 lbs × 3
Chin Up
Set 1: (+10 lbs) × 3
Set 2: (+10 lbs) × 3
Set 3: (+10 lbs) × 3
Set 4: (+10 lbs) × 3
Bent Over Row - Underhand (Barbell)
Set 1: 135 lbs × 5
Set 2: 135 lbs × 5
Set 3: 135 lbs × 5
Set 4: 135 lbs × 5
Reverse Curl (Barbell)
Set 1: 45 lbs × 25
Set 2: 45 lbs × 25
Set 3: 45 lbs × 25
Wrist Rotations
Set 1: 25 lbs × 25
Set 2: 25 lbs × 25
Set 3: 25 lbs × 25
Set 4: 25 lbs × 25
Set 5: 25 lbs × 25
Rear Delt Flyes
Set 1: 10 lbs × 25
Set 2: 10 lbs × 25
Set 3: 10 lbs × 25
Set 4: 10 lbs × 25
Bulgarian Split Squat
Set 1: 0 lbs × 5 [Warm-up]
Set 2: 0 lbs × 5 [Warm-up]
Set 3: 0 lbs × 5 [Warm-up]
Squat (Barbell)
Set 1: 45 lbs × 5 [Warm-up]
Set 2: 45 lbs × 5 [Warm-up]
Set 3: 45 lbs × 5 [Warm-up]
Set 4: 165 lbs × 6
Set 5: 190 lbs × 6
Set 6: 190 lbs × 6
Set 7: 190 lbs × 6
Set 8: 190 lbs × 6
Snatch Grip Deadlift
Set 1: 205 lbs × 3
Set 2: 205 lbs × 3
Set 3: 205 lbs × 3
Set 4: 205 lbs × 3
Chin Up
Set 1: (+10 lbs) × 3
Set 2: (+10 lbs) × 3
Set 3: (+10 lbs) × 3
Set 4: (+10 lbs) × 3
Bent Over Row - Underhand (Barbell)
Set 1: 135 lbs × 5
Set 2: 135 lbs × 5
Set 3: 135 lbs × 5
Set 4: 135 lbs × 5
Reverse Curl (Barbell)
Set 1: 45 lbs × 25
Set 2: 45 lbs × 25
Set 3: 45 lbs × 25
Wrist Rotations
Set 1: 25 lbs × 25
Set 2: 25 lbs × 25
Set 3: 25 lbs × 25
Set 4: 25 lbs × 25
Set 5: 25 lbs × 25
Rear Delt Flyes
Set 1: 10 lbs × 25
Set 2: 10 lbs × 25
Set 3: 10 lbs × 25
Set 4: 10 lbs × 25
Posted on 8/19/22 at 2:26 pm to Yeti_Chaser
Bench Press (Barbell)
Set 1: 120 lbs × 3
Set 2: 140 lbs × 3
Set 3: 160 lbs × 3
Set 4: 160 lbs × 3
Set 5: 160 lbs × 3
Set 6: 160 lbs × 3
Set 7: 160 lbs × 3
Overhead Press (Barbell)
Set 1: 95 lbs × 8
Set 2: 95 lbs × 8
Set 3: 95 lbs × 8
Set 4: 95 lbs × 8
Triceps Pushdown (Cable - Straight Bar)
Set 1: 35 lbs × 20
Set 2: 35 lbs × 20
Set 3: 35 lbs × 20
Set 4: 35 lbs × 20
Push Up
Set 1: 10 reps
Set 2: (+10 lbs) × 10
Set 3: (+10 lbs) × 10
Note: Close Grip
Wrist Rotations
Set 1: 20 lbs × 25
Set 2: 20 lbs × 25
Set 3: 20 lbs × 25
Set 4: 20 lbs × 25
Set 5: 20 lbs × 25
SUPERSET
Pull-a-parts
Set 1: 35 lbs × 25
Set 2: 35 lbs × 25
Set 3: 35 lbs × 25
Set 4: 35 lbs × 25
Shrug (Barbell)
Set 1: 185 lbs × 10
Set 2: 185 lbs × 10
Set 3: 185 lbs × 10
Set 4: 185 lbs × 10
Set 1: 120 lbs × 3
Set 2: 140 lbs × 3
Set 3: 160 lbs × 3
Set 4: 160 lbs × 3
Set 5: 160 lbs × 3
Set 6: 160 lbs × 3
Set 7: 160 lbs × 3
Overhead Press (Barbell)
Set 1: 95 lbs × 8
Set 2: 95 lbs × 8
Set 3: 95 lbs × 8
Set 4: 95 lbs × 8
Triceps Pushdown (Cable - Straight Bar)
Set 1: 35 lbs × 20
Set 2: 35 lbs × 20
Set 3: 35 lbs × 20
Set 4: 35 lbs × 20
Push Up
Set 1: 10 reps
Set 2: (+10 lbs) × 10
Set 3: (+10 lbs) × 10
Note: Close Grip
Wrist Rotations
Set 1: 20 lbs × 25
Set 2: 20 lbs × 25
Set 3: 20 lbs × 25
Set 4: 20 lbs × 25
Set 5: 20 lbs × 25
SUPERSET
Pull-a-parts
Set 1: 35 lbs × 25
Set 2: 35 lbs × 25
Set 3: 35 lbs × 25
Set 4: 35 lbs × 25
Shrug (Barbell)
Set 1: 185 lbs × 10
Set 2: 185 lbs × 10
Set 3: 185 lbs × 10
Set 4: 185 lbs × 10
Posted on 8/19/22 at 3:46 pm to Yeti_Chaser
Bench 150x5x2 and x17, dl 125x7, close grip bench, dB rows, and banded lateral walks as plugins
Posted on 8/19/22 at 4:49 pm to lofty
Today's lifts:
Deadlift: 315 x 1 x 2, 345 x 1 x 1, 375 x 1 x 1, 395 x 1 x 1
Pin press, 170 x 2 x 2, 170 x 3 x 1
Deadlift: 315 x 1 x 2, 345 x 1 x 1, 375 x 1 x 1, 395 x 1 x 1
Pin press, 170 x 2 x 2, 170 x 3 x 1
Posted on 8/19/22 at 8:03 pm to G The Tiger Fan
Stretching
Warmup
1 x 10 bw lunges
1 x 10 bw back lunges
1 x 10 bw side lunges
1 x 10 bw squats
DB lunges
1 x 10 20# DBs
1 x 8 30# DBs
2 x 6 40# DBs
1 x 5 50# DBs
Sumo Squats
5 x 10 50# DBs
Bulgarian Split Squats
2 x 10 bw
1 x 10 20# DB
1 x 6 30# DB
1 x 5 40# DB
DB Leg Curls
1 x 10 30# DB
2 x 10 40# DB
2 x 6 50# DB
DB Deadlifts
1 x 10 30# DBs
1 x 10 40# DBs
2 x 6 50# DBs
I went fast on my sets of lunges. Got a killer pump tonight. Split squats were a mofo, but I'm glad I got them in. I think I'll be walking funny tomorrow.
Anybody have any other hamstring exercises I could work in besides Curls and Deadlifts? I've done Curls with bands and those big fitness balls, but the DBs are hitting it the hardest, for now.
Warmup
1 x 10 bw lunges
1 x 10 bw back lunges
1 x 10 bw side lunges
1 x 10 bw squats
DB lunges
1 x 10 20# DBs
1 x 8 30# DBs
2 x 6 40# DBs
1 x 5 50# DBs
Sumo Squats
5 x 10 50# DBs
Bulgarian Split Squats
2 x 10 bw
1 x 10 20# DB
1 x 6 30# DB
1 x 5 40# DB
DB Leg Curls
1 x 10 30# DB
2 x 10 40# DB
2 x 6 50# DB
DB Deadlifts
1 x 10 30# DBs
1 x 10 40# DBs
2 x 6 50# DBs
I went fast on my sets of lunges. Got a killer pump tonight. Split squats were a mofo, but I'm glad I got them in. I think I'll be walking funny tomorrow.
Anybody have any other hamstring exercises I could work in besides Curls and Deadlifts? I've done Curls with bands and those big fitness balls, but the DBs are hitting it the hardest, for now.
Posted on 8/19/22 at 8:15 pm to Maytheporkbewithyou
I dunno if by deadlifts you are talking about actual deadlifts or RDL's.
If actual deadlifts, look up RDL (romanian deadlift). Fantastic hammy exercise.
If actual deadlifts, look up RDL (romanian deadlift). Fantastic hammy exercise.
Posted on 8/19/22 at 8:47 pm to Fe_Mike
Yeah, doing stiff leg with dumbbells trying to get a really deep stretch.
I've never done RDLs. Guess I'll give them a try next week.
I've never done RDLs. Guess I'll give them a try next week.
Posted on 8/19/22 at 8:47 pm to Maytheporkbewithyou
Yea single leg RDLs with DBs are pretty killer for the hamstrings. Could also do kettlebell swings, cable pull throughs, other DL variations like curtsies or zerchers, and sled drags.
Posted on 8/20/22 at 3:40 pm to Yeti_Chaser
Partner WOD today..
Kinda like a 12 days of Christmas workout.
5 Burpees
6 Goblet Squats 70/50
7 Pull-ups
8 Cals on the Assault Bike
9 DB deadlifts 2 70s
10 Squats
11 Push-ups
12 DB Lunges 70/50
13 Cal Row
14 Box Jumps
Went like
5 burpees each..
6 Goblet squats each then 5 burpees each
7 pull-ups each, 6 GS each, 5 burpees each..
And so on until you got to the 14 box jumps and worked your way back down.
We were coming back down on the final round at the 40 min cap Rx.
Kinda like a 12 days of Christmas workout.
5 Burpees
6 Goblet Squats 70/50
7 Pull-ups
8 Cals on the Assault Bike
9 DB deadlifts 2 70s
10 Squats
11 Push-ups
12 DB Lunges 70/50
13 Cal Row
14 Box Jumps
Went like
5 burpees each..
6 Goblet squats each then 5 burpees each
7 pull-ups each, 6 GS each, 5 burpees each..
And so on until you got to the 14 box jumps and worked your way back down.
We were coming back down on the final round at the 40 min cap Rx.
This post was edited on 8/20/22 at 6:24 pm
Posted on 8/20/22 at 3:40 pm to Yeti_Chaser
Warmup
Lateral and side raises
4 x 10 5# KB
Chest pullover
2 x 10 5 KB
Workout
Compund set Chest pullover & alternating single arm flat bench
8 x 10 20# DBs
Incline bench
2 x 15 20# DBs
2 x 15 30# DBs
Decline bench
2 x 15 20# DBs
2 x 10 30# DBs
Compound set
Hammer curls and standing DB curls
1 x 15 10# DBs
1 x 15 15# DBs
2 x 10 20# DBs
Seated incline curls
2 x 10 20# DBs
2 x F 30# DBs
Standing Incline Curl
2 x 10 20# DB
1 x F 30# DB
Nursing a shoulder strain. It felt a little raw on a few lifts, but held up ok. I'm closing on 2 weeks with it and it's definitely getting better. I'll stick with the light weights amd keep lifting like this until it feels right.
Oddly, I got a nice pump in my chest and biceps.
Also, I started off this morning with a half mile walk carrying a 20# KB.
Lateral and side raises
4 x 10 5# KB
Chest pullover
2 x 10 5 KB
Workout
Compund set Chest pullover & alternating single arm flat bench
8 x 10 20# DBs
Incline bench
2 x 15 20# DBs
2 x 15 30# DBs
Decline bench
2 x 15 20# DBs
2 x 10 30# DBs
Compound set
Hammer curls and standing DB curls
1 x 15 10# DBs
1 x 15 15# DBs
2 x 10 20# DBs
Seated incline curls
2 x 10 20# DBs
2 x F 30# DBs
Standing Incline Curl
2 x 10 20# DB
1 x F 30# DB
Nursing a shoulder strain. It felt a little raw on a few lifts, but held up ok. I'm closing on 2 weeks with it and it's definitely getting better. I'll stick with the light weights amd keep lifting like this until it feels right.
Oddly, I got a nice pump in my chest and biceps.
Also, I started off this morning with a half mile walk carrying a 20# KB.
Posted on 8/20/22 at 5:35 pm to Maytheporkbewithyou
Today's lifts:
Power clean: 115 x 4 x 3 ... I just started these a few weeks ago and I feel like my technique sucks. I may start just trying with a broom or just the bar until I get more comfortable with the technique.
Bench: 205 x 1 x 5, 205 x 1 x 4, 205 x 1 x 3, 225 x 1 x 1 (PR)
Power clean: 115 x 4 x 3 ... I just started these a few weeks ago and I feel like my technique sucks. I may start just trying with a broom or just the bar until I get more comfortable with the technique.
Bench: 205 x 1 x 5, 205 x 1 x 4, 205 x 1 x 3, 225 x 1 x 1 (PR)
This post was edited on 8/20/22 at 5:39 pm
Posted on 8/21/22 at 1:52 pm to G The Tiger Fan
Bench 155x5x2, and 15, squat 125x5x3, plug in Yates, curls, hip thrust..
Conditioning jump rope work 1min x5 and 40 yard sprint
Conditioning jump rope work 1min x5 and 40 yard sprint
Posted on 8/22/22 at 12:29 pm to lofty
Today's lifts:
Squat: 255 x 3 x 5
Standing OHP: 145 x 1 x 5, 145 x 2 x 4, 145 x 1 x 2
Deadlift: 375 x 1 x 5
Squat: 255 x 3 x 5
Standing OHP: 145 x 1 x 5, 145 x 2 x 4, 145 x 1 x 2
Deadlift: 375 x 1 x 5
Posted on 8/22/22 at 12:44 pm to G The Tiger Fan
172 lbs this morning. Treated my body like a garbage disposal all weekend.
1 mile jog before work, ~10 minutes.
Gym at lunch
1.5 minutes each exercise, 4 rounds of each circuit each.
Push ups
Pull ups
Flat DB Bench
Single arm DB Rows
Kettlebell swings
Incline DB bench
Planks
Sit ups
1 mile jog before work, ~10 minutes.
Gym at lunch
1.5 minutes each exercise, 4 rounds of each circuit each.
Push ups
Pull ups
Flat DB Bench
Single arm DB Rows
Kettlebell swings
Incline DB bench
Planks
Sit ups
Posted on 8/22/22 at 7:07 pm to Loup
Added extra warmups on bench because of some shoulder pain and I think it made me miss the last two reps. Cut squat short because of some knee soreness. Kind of a shite workout, but I don’t want to get hurt.
Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 65 lb × 8 [Warm-up]
Set 3: 95 lb × 8 [Warm-up]
Set 4: 115 lb × 8 [Warm-up]
Set 5: 135 lb × 5 [Warm-up]
Set 6: 147.5 lb × 8
Set 7: 147.5 lb × 8
Set 8: 147.5 lb × 6
Squat (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 6 [Warm-up]
Set 3: 135 lb × 6 [Warm-up]
Set 4: 155 lb × 6 [Warm-up]
Set 5: 185 lb × 3 [Warm-up]
Set 6: 210 lb × 6
Workout Notes: W7D1
Bench Press (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 65 lb × 8 [Warm-up]
Set 3: 95 lb × 8 [Warm-up]
Set 4: 115 lb × 8 [Warm-up]
Set 5: 135 lb × 5 [Warm-up]
Set 6: 147.5 lb × 8
Set 7: 147.5 lb × 8
Set 8: 147.5 lb × 6
Squat (Barbell)
Set 1: 45 lb × 8 [Warm-up]
Set 2: 95 lb × 6 [Warm-up]
Set 3: 135 lb × 6 [Warm-up]
Set 4: 155 lb × 6 [Warm-up]
Set 5: 185 lb × 3 [Warm-up]
Set 6: 210 lb × 6
Workout Notes: W7D1
This post was edited on 8/22/22 at 7:07 pm
Posted on 8/22/22 at 7:40 pm to Loup
Tonight
Squats: 240x3, 275x3, and 315 3x1
Comp Bench: 200 3x2 and 190 3x5
Front Squats: Up to 175x5
Curls: 35 3x12
Finally putting some extra weight on, up to 187lbs.
Squats: 240x3, 275x3, and 315 3x1
Comp Bench: 200 3x2 and 190 3x5
Front Squats: Up to 175x5
Curls: 35 3x12
Finally putting some extra weight on, up to 187lbs.
This post was edited on 8/22/22 at 7:41 pm
Posted on 8/22/22 at 7:53 pm to Bonkers119
Bench Press (Barbell)
Set 1: 120 lbs × 5
Set 2: 140 lbs × 5
Set 3: 150 lbs × 5
Set 4: 150 lbs × 5
Set 5: 150 lbs × 5
Set 6: 150 lbs × 5
Set 7: 150 lbs × 5
Overhead Press (Barbell)
Set 1: 100 lbs × 6
Set 2: 100 lbs × 6
Set 3: 100 lbs × 6
Set 4: 100 lbs × 6
Skullcrusher (Dumbbell)
Set 1: 15 lbs × 15
Set 2: 15 lbs × 15
Set 3: 15 lbs × 15
Set 4: 15 lbs × 15
Bench Dip
Set 1: (+25 lbs) × 15
Set 2: (+25 lbs) × 15
Set 3: (+25 lbs) × 15
Barbell Roll Ups
Set 1: 45 lbs × 25
Set 2: 45 lbs × 25
Set 3: 45 lbs × 25
Set 4: 45 lbs × 25
Set 5: 45 lbs × 25
SUPERSET
Pull-a-parts
Set 1: 35 lbs × 25
Set 2: 35 lbs × 25
Set 3: 35 lbs × 25
Set 4: 35 lbs × 25
Shrug (Dumbbell)
Set 1: 40 lbs × 25
Set 2: 40 lbs × 25
Set 3: 40 lbs × 25
Set 4: 40 lbs × 25
Set 1: 120 lbs × 5
Set 2: 140 lbs × 5
Set 3: 150 lbs × 5
Set 4: 150 lbs × 5
Set 5: 150 lbs × 5
Set 6: 150 lbs × 5
Set 7: 150 lbs × 5
Overhead Press (Barbell)
Set 1: 100 lbs × 6
Set 2: 100 lbs × 6
Set 3: 100 lbs × 6
Set 4: 100 lbs × 6
Skullcrusher (Dumbbell)
Set 1: 15 lbs × 15
Set 2: 15 lbs × 15
Set 3: 15 lbs × 15
Set 4: 15 lbs × 15
Bench Dip
Set 1: (+25 lbs) × 15
Set 2: (+25 lbs) × 15
Set 3: (+25 lbs) × 15
Barbell Roll Ups
Set 1: 45 lbs × 25
Set 2: 45 lbs × 25
Set 3: 45 lbs × 25
Set 4: 45 lbs × 25
Set 5: 45 lbs × 25
SUPERSET
Pull-a-parts
Set 1: 35 lbs × 25
Set 2: 35 lbs × 25
Set 3: 35 lbs × 25
Set 4: 35 lbs × 25
Shrug (Dumbbell)
Set 1: 40 lbs × 25
Set 2: 40 lbs × 25
Set 3: 40 lbs × 25
Set 4: 40 lbs × 25
Posted on 8/22/22 at 8:28 pm to Yeti_Chaser
Warmup
Half mile walk carrying a 20# KB.
Reverse Fly
4 x 10 10# DB
Workout
Compound set single arm bent over row and OHP
1 x 10 20# DBs
1 x 15 20# DBs
2 x 10 30# DBs
Incline row
2 x 15 20# DBs
Half Iso Incline Row Count-up
2 Count-up sets to 5 20# DBs
Lat pullover
2 x 15 20# DB
2 x 10 30# DB
Low back extensions on stability ball
4 x 10
Compound set Lateral raises & front raises
3 x 10 10# DBs
Frick you left elbow!
Half mile walk carrying a 20# KB.
Reverse Fly
4 x 10 10# DB
Workout
Compound set single arm bent over row and OHP
1 x 10 20# DBs
1 x 15 20# DBs
2 x 10 30# DBs
Incline row
2 x 15 20# DBs
Half Iso Incline Row Count-up
2 Count-up sets to 5 20# DBs
Lat pullover
2 x 15 20# DB
2 x 10 30# DB
Low back extensions on stability ball
4 x 10
Compound set Lateral raises & front raises
3 x 10 10# DBs
Frick you left elbow!
Posted on 8/22/22 at 8:42 pm to Maytheporkbewithyou
Downvoted by mistake 
ETA: it let me fix it
ETA: it let me fix it
This post was edited on 8/22/22 at 8:44 pm
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