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Started By
Message
3
Posted on 9/2/22 at 7:53 pm to Bonkers119
Warmup
Stretching 5 minutes
Front raises and lateral raises
1 x 10 5lb kb
1 x 10 10lb kb
Bent over kb row
2 x 10 15lb kb
Pushup
1 x 10
Tricep pushup
1 x 10
Svend press
3 x 25 20lbs
Workout
Compound set Decline bench and Incline pushups
Set 1
Decline bench
1 x 20 30lb DBs
Incline pushup
1 x 15
Set 2
Decline bench
1 x 15 40lb DBs
Incline pushup
1 x 12
Set 3
Decline bench
1 x 14 50lb DBs
Incline pushup
1 x 9
Compound set Incline bench and chest pullover
Set 1
Incline bench
1 x 15 40lb DBs
Pullover
1 x 15 15lb kb
Set 2
Incline bench
1 x 13 50lb DBs
Pullover
1 x 13 25lb kb
Set 3
Incline bench
1 x 12 50lb DBs
Pullover
1 x 8 40lb kb
Set 4
Incline bench
1 x 10 50lb DBs
Pullover
1 x 8 40lb kb
Compound set flat bench and pushup
Set 1
Flat bench
1 x 12 50lb DBs
Pushups
1 x 10
Set 2
Flat bench
1 x 8 50lb DBs
Pushups
1 x 8
Set 3
Flat bench
1 x 9 (F) 50lb DBs
Pushups
1 x 6 (F)
Hypertrophy [ON] OFF
Worked out fast tonight to make all these compound sets harder. Fatigued my chest like a mofo.
Stretching 5 minutes
Front raises and lateral raises
1 x 10 5lb kb
1 x 10 10lb kb
Bent over kb row
2 x 10 15lb kb
Pushup
1 x 10
Tricep pushup
1 x 10
Svend press
3 x 25 20lbs
Workout
Compound set Decline bench and Incline pushups
Set 1
Decline bench
1 x 20 30lb DBs
Incline pushup
1 x 15
Set 2
Decline bench
1 x 15 40lb DBs
Incline pushup
1 x 12
Set 3
Decline bench
1 x 14 50lb DBs
Incline pushup
1 x 9
Compound set Incline bench and chest pullover
Set 1
Incline bench
1 x 15 40lb DBs
Pullover
1 x 15 15lb kb
Set 2
Incline bench
1 x 13 50lb DBs
Pullover
1 x 13 25lb kb
Set 3
Incline bench
1 x 12 50lb DBs
Pullover
1 x 8 40lb kb
Set 4
Incline bench
1 x 10 50lb DBs
Pullover
1 x 8 40lb kb
Compound set flat bench and pushup
Set 1
Flat bench
1 x 12 50lb DBs
Pushups
1 x 10
Set 2
Flat bench
1 x 8 50lb DBs
Pushups
1 x 8
Set 3
Flat bench
1 x 9 (F) 50lb DBs
Pushups
1 x 6 (F)
Hypertrophy [ON] OFF
Worked out fast tonight to make all these compound sets harder. Fatigued my chest like a mofo.
Posted on 9/2/22 at 8:45 pm to Maytheporkbewithyou
Bench Press (Barbell)
Set 1: 120 lbs × 4
Set 2: 140 lbs × 4
Set 3: 160 lbs × 4
Set 4: 160 lbs × 4
Set 5: 160 lbs × 4
Set 6: 160 lbs × 4
Set 7: 160 lbs × 4
Overhead Press (Barbell)
Set 1: 95 lbs × 8
Set 2: 95 lbs × 8
Set 3: 95 lbs × 8
Set 4: 95 lbs × 8
Set 5: 95 lbs × 8
Triceps Pushdown (Cable - Straight Bar)
Set 1: 40 lbs × 20
Set 2: 40 lbs × 20
Set 3: 40 lbs × 20
Set 4: 40 lbs × 20
Set 5: 40 lbs × 20
Close Grip Push Up
Set 1: (+10 lbs) × 12
Set 2: (+10 lbs) × 12
Set 3: (+10 lbs) × 12
Zottman Curl (Dumbbell)
Set 1: 15 lbs × 20
Set 2: 15 lbs × 20
Set 3: 15 lbs × 20
Set 4: 10 lbs × 20
Set 5: 10 lbs × 20
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: 165 lbs × 10
Set 2: 165 lbs × 10
Set 3: 165 lbs × 10
Set 4: 165 lbs × 10
Set 1: 120 lbs × 4
Set 2: 140 lbs × 4
Set 3: 160 lbs × 4
Set 4: 160 lbs × 4
Set 5: 160 lbs × 4
Set 6: 160 lbs × 4
Set 7: 160 lbs × 4
Overhead Press (Barbell)
Set 1: 95 lbs × 8
Set 2: 95 lbs × 8
Set 3: 95 lbs × 8
Set 4: 95 lbs × 8
Set 5: 95 lbs × 8
Triceps Pushdown (Cable - Straight Bar)
Set 1: 40 lbs × 20
Set 2: 40 lbs × 20
Set 3: 40 lbs × 20
Set 4: 40 lbs × 20
Set 5: 40 lbs × 20
Close Grip Push Up
Set 1: (+10 lbs) × 12
Set 2: (+10 lbs) × 12
Set 3: (+10 lbs) × 12
Zottman Curl (Dumbbell)
Set 1: 15 lbs × 20
Set 2: 15 lbs × 20
Set 3: 15 lbs × 20
Set 4: 10 lbs × 20
Set 5: 10 lbs × 20
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: 165 lbs × 10
Set 2: 165 lbs × 10
Set 3: 165 lbs × 10
Set 4: 165 lbs × 10
Posted on 9/2/22 at 11:03 pm to Yeti_Chaser
Today's lifts:
Deadlift: 385 x 1 x 1
Standing OHP: 150 x 7 x 1
Bench press: 200 x 1 x 5
Deadlift: 385 x 1 x 1
Standing OHP: 150 x 7 x 1
Bench press: 200 x 1 x 5
Posted on 9/3/22 at 11:45 am to G The Tiger Fan
Ohp 77.5x5,5,9. Squat 135x5x3 lat pulldown, farmer walk
Posted on 9/3/22 at 1:31 pm to lofty
Warmup
Stretching
Jumps, reverse Fly, curl press, single arm rows....total 10 minutes
Workout
Meadow rows
2 x 10 70lbs
1 x 10 80lbs
1 x 8 90lbs
Single arm rows
1 x 10 30lb DB
1 x 10 40lb DB
2 x 10 50lb DB
Half Iso Incline Row Count-up
2 Count-up sets to 5 20lb DBs
1 Count-up set to 4 30lb DBs
Incline rows
1 x 10 30lb DBs
1 x 9 40lb DBs
1 x 8 50lb DBs
Batwing rows
3 x 10 10lb DBs
Deadlift
2 x 10 135lbs
2 x 8 225lbs
Back extensions on stability ball
3 x 15
Stretching
Jumps, reverse Fly, curl press, single arm rows....total 10 minutes
Workout
Meadow rows
2 x 10 70lbs
1 x 10 80lbs
1 x 8 90lbs
Single arm rows
1 x 10 30lb DB
1 x 10 40lb DB
2 x 10 50lb DB
Half Iso Incline Row Count-up
2 Count-up sets to 5 20lb DBs
1 Count-up set to 4 30lb DBs
Incline rows
1 x 10 30lb DBs
1 x 9 40lb DBs
1 x 8 50lb DBs
Batwing rows
3 x 10 10lb DBs
Deadlift
2 x 10 135lbs
2 x 8 225lbs
Back extensions on stability ball
3 x 15
Posted on 9/3/22 at 2:58 pm to Bonkers119
quote:
First time pulling 405 in 4 months. I hurt my back and it’s taken me this long to get back to 4 plates.
It’s taken me…*checks my age *… that many years and I still haven’t pulled 4 plates.
Posted on 9/4/22 at 3:53 pm to Fe_Mike
Bench 165x5,5,10. Squat 140x5x3, Yates rows, curls, glute bridges as plugins.
Posted on 9/5/22 at 7:11 am to Bonkers119
quote:Congrats!
First time pulling 405 in 4 months. I hurt my back and it’s taken me this long to get back to 4 plates
I'm getting close but not there yet.
Posted on 9/5/22 at 11:47 am to G The Tiger Fan
Today's lifts:
Squat: 325 x 3 x 4, 325 x 1 x 3
Bench: 185 x 5 x 5
Deadlift: 345 x 1 x 5, 365 x 1 x 1
My two-inch pinch block came in this weekend. I got up to 22.5 pounds with both hands that I could get off the floor. Haven't got 25 pounds off the floor yet.
ETA: Just saw the loading pin is 6 pounds. I'm tacking that on as well ... 28.5 pounds.
Squat: 325 x 3 x 4, 325 x 1 x 3
Bench: 185 x 5 x 5
Deadlift: 345 x 1 x 5, 365 x 1 x 1
My two-inch pinch block came in this weekend. I got up to 22.5 pounds with both hands that I could get off the floor. Haven't got 25 pounds off the floor yet.
ETA: Just saw the loading pin is 6 pounds. I'm tacking that on as well ... 28.5 pounds.
This post was edited on 9/5/22 at 4:58 pm
Posted on 9/5/22 at 12:00 pm to G The Tiger Fan
Warmup
Stretching
Squat Jumps
Compound set: Goblet Squat and DB Leg curls
Set 1
Goblet 1 x 10 30lb DB
DB LC 1 x 10 30lb DB
Set 2
Goblet 1 x 10 40lb DB
DB LC 1 x 10 40lb DB
Set 3
Goblet 1 x 10 50lb DB
DB LC 1 x 10 50lb DB
Set 4
Goblet 1 x 10 50lb DB
DB LC 1 x 10 50lb DB
Set 5
Goblet 1 x 10 50lb DB
DB LC 1 x 10 50lb DB
Compound set: Lunges and Sumo DB DL
Set 1
Lunges 1 x 10 20lb DBs
Sumos 1 x 10 20lb DBs
Set 2
Lunges 1 x 10 20lb DBs
Sumos 1 x 8 20lb DBs
Set 3
Lunges 1 x 10 20lb DBs
Sumos 1 x 6 20lb DBs
(lol...I felt things working on Sumo that I've never felt before. Guess I'll know later if that's a good thing.)
Bulg SS
1 x 10 20lb DB
2 x 8 30lb DB
Calf raises
4 x 30 bw
Stretching
Squat Jumps
Compound set: Goblet Squat and DB Leg curls
Set 1
Goblet 1 x 10 30lb DB
DB LC 1 x 10 30lb DB
Set 2
Goblet 1 x 10 40lb DB
DB LC 1 x 10 40lb DB
Set 3
Goblet 1 x 10 50lb DB
DB LC 1 x 10 50lb DB
Set 4
Goblet 1 x 10 50lb DB
DB LC 1 x 10 50lb DB
Set 5
Goblet 1 x 10 50lb DB
DB LC 1 x 10 50lb DB
Compound set: Lunges and Sumo DB DL
Set 1
Lunges 1 x 10 20lb DBs
Sumos 1 x 10 20lb DBs
Set 2
Lunges 1 x 10 20lb DBs
Sumos 1 x 8 20lb DBs
Set 3
Lunges 1 x 10 20lb DBs
Sumos 1 x 6 20lb DBs
(lol...I felt things working on Sumo that I've never felt before. Guess I'll know later if that's a good thing.)
Bulg SS
1 x 10 20lb DB
2 x 8 30lb DB
Calf raises
4 x 30 bw
Posted on 9/5/22 at 1:13 pm to Maytheporkbewithyou
Squats: 225x5, 260x5, and 295x3
Bench: 200 4x3 and 190 3x6
Leg Press: 240x10, 260x10, and 280x8
Close Grip BP: 135x10, 165x8, and 185x4
Curls (cable): 110 3x10
It was a bad squat day. I was supposed to get 5+ at 295, but my legs felt like crap.
Bench: 200 4x3 and 190 3x6
Leg Press: 240x10, 260x10, and 280x8
Close Grip BP: 135x10, 165x8, and 185x4
Curls (cable): 110 3x10
It was a bad squat day. I was supposed to get 5+ at 295, but my legs felt like crap.
Posted on 9/5/22 at 3:37 pm to Bonkers119
100y and 40y sprints. Weighted chins and pushups today
Felt nice to run again.
Felt nice to run again.
Posted on 9/5/22 at 10:26 pm to lofty
Low volume and light weight after dealing with some knee pain and BP issues. Weights feel much heavier when you don’t hold your breath! Will progress for four weeks before squatober, and maybe try to lose a few pounds at the same time.
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: 135 lb × 8
Set 5: 135 lb × 8
Set 6: 135 lb × 8
Hammer Curl (Dumbbell)
Set 1: 10 lb × 15 [Warm-up]
Set 2: 15 lb × 15
Set 3: 15 lb × 15
Set 4: 15 lb × 15
Slantboard Squat (Barbell)
Set 1: 45 lb × 6 [Warm-up]
Set 2: 65 lb × 6
Set 3: 65 lb × 6
Set 4: 65 lb × 6
Squat (Barbell)
Set 1: 95 lb × 6 [Warm-up]
Set 2: 135 lb × 6 [Warm-up]
Set 3: 155 lb × 3 [Warm-up]
Set 4: 185 lb × 6
Workout Notes: W1D1
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: 135 lb × 8
Set 5: 135 lb × 8
Set 6: 135 lb × 8
Hammer Curl (Dumbbell)
Set 1: 10 lb × 15 [Warm-up]
Set 2: 15 lb × 15
Set 3: 15 lb × 15
Set 4: 15 lb × 15
Slantboard Squat (Barbell)
Set 1: 45 lb × 6 [Warm-up]
Set 2: 65 lb × 6
Set 3: 65 lb × 6
Set 4: 65 lb × 6
Squat (Barbell)
Set 1: 95 lb × 6 [Warm-up]
Set 2: 135 lb × 6 [Warm-up]
Set 3: 155 lb × 3 [Warm-up]
Set 4: 185 lb × 6
Workout Notes: W1D1
Posted on 9/6/22 at 4:24 pm to FieldEngineer
Bench 170x5,5,9 DL 135x8, closegrip bench,dB row, banded walks as plugins
Posted on 9/6/22 at 7:36 pm to lofty
Tonight
OHP: 145 4x3 (3,3,2,3)
Sumo DLs: 285 3x5
Bench Press: 135x8, 150 2x6, 175 2x5, 185 2x4, and 200 3x3
Seated DB Press: 45 3x10
I’m getting really good at benching 200.
OHP: 145 4x3 (3,3,2,3)
Sumo DLs: 285 3x5
Bench Press: 135x8, 150 2x6, 175 2x5, 185 2x4, and 200 3x3
Seated DB Press: 45 3x10
I’m getting really good at benching 200.
Posted on 9/6/22 at 9:40 pm to Bonkers119
Warmup
Stretching
Cable press, single arm rows, shoulder press, tricep extension 1 x 15 pushup
(Roughly 15 minutes)
Flat bench
Set 1
1 x 10 30lb DBs, 1 x 10 alternating arms 30lb DBs, 1 x 10 30lb DBs
Set 2
1 x 10 40lb DBs, 1 x 5 alternating arms 40lb DBs, 1 x 5 40lb DBs
Set 3
1 x 10 50lb DBs, 1 x 5 alternating arms 50lb DBs
Set 4
1 x 10 50lb DBs, 1 x 5 alternating arms 50lb DBs, 1 x 4
Set 5
Drop set
1 x 10 50lb DBs, 1 x 10 40lb DBs, 1 x 10 30lb DBs, 1 x 10 20lb DBs
Incline bench
Drop set
1 x 12 50lb DBs, 1 x 10 40lb DBs, 1 x 9 30lb DBs, 1 x 10 20lb DBs
Shoulder press
1 x 15 20lb DBs
1 x 13 30lb DBs
1 x 10 40lb DBs
1 x 7 50lb DBs
Calf raises
1 x 40 bw
Planks 4 x F seconds
Reverse crunches 4 x F
Flutter kicks 3 x F
Leg raises 2 x F
Russian twist 2 x F
Stretching
Cable press, single arm rows, shoulder press, tricep extension 1 x 15 pushup
(Roughly 15 minutes)
Flat bench
Set 1
1 x 10 30lb DBs, 1 x 10 alternating arms 30lb DBs, 1 x 10 30lb DBs
Set 2
1 x 10 40lb DBs, 1 x 5 alternating arms 40lb DBs, 1 x 5 40lb DBs
Set 3
1 x 10 50lb DBs, 1 x 5 alternating arms 50lb DBs
Set 4
1 x 10 50lb DBs, 1 x 5 alternating arms 50lb DBs, 1 x 4
Set 5
Drop set
1 x 10 50lb DBs, 1 x 10 40lb DBs, 1 x 10 30lb DBs, 1 x 10 20lb DBs
Incline bench
Drop set
1 x 12 50lb DBs, 1 x 10 40lb DBs, 1 x 9 30lb DBs, 1 x 10 20lb DBs
Shoulder press
1 x 15 20lb DBs
1 x 13 30lb DBs
1 x 10 40lb DBs
1 x 7 50lb DBs
Calf raises
1 x 40 bw
Planks 4 x F seconds
Reverse crunches 4 x F
Flutter kicks 3 x F
Leg raises 2 x F
Russian twist 2 x F
Posted on 9/6/22 at 10:13 pm to Maytheporkbewithyou
Today was long and hot AF.
Strength
Climb to a heavy back squat double followed by a 1x20 set of BS.
346x2
1x20 at 205
Workout
5 min EMOM of 12/9 Assault Bike Cals
Immediately into
10 min EMOM of 2 Clean & Jerks climbing
Immediately into
5 min EMOM of 12/9 rower cals
Immediately into
10 min EMOM of 3 deadlifts climbing
Finished at 185 on the clean & jerks and 346 on the deadlifts
Could barely hold onto the bar my hands were so sweaty.
Strength
Climb to a heavy back squat double followed by a 1x20 set of BS.
346x2
1x20 at 205
Workout
5 min EMOM of 12/9 Assault Bike Cals
Immediately into
10 min EMOM of 2 Clean & Jerks climbing
Immediately into
5 min EMOM of 12/9 rower cals
Immediately into
10 min EMOM of 3 deadlifts climbing
Finished at 185 on the clean & jerks and 346 on the deadlifts
Could barely hold onto the bar my hands were so sweaty.
Posted on 9/7/22 at 4:29 pm to Blutarsky
Today's lifts:
Standing OHP: 135 x 3 x 5, 135 x 1 x 4, 135 x 2 x 3
Deadlift: 300 x 3 x 5
Standing OHP: 135 x 3 x 5, 135 x 1 x 4, 135 x 2 x 3
Deadlift: 300 x 3 x 5
Posted on 9/7/22 at 7:34 pm to G The Tiger Fan
WK3D3
Major lifts:
Bench - 155x5, 185x5, 4x200x10 (Wasn't too bad, might increase weights during next program)
Soulsuckers - 3x155x21 (these had my triceps on fire)
Major lifts:
Bench - 155x5, 185x5, 4x200x10 (Wasn't too bad, might increase weights during next program)
Soulsuckers - 3x155x21 (these had my triceps on fire)
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