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Started By
Message
re: Daily Strength Check-In
Posted on 10/14/22 at 4:26 pm to lofty
Posted on 10/14/22 at 4:26 pm to lofty
Thanks! I hadn't tried for a one-rep max in a while. My previous PR was 225 but I had just finished doing a set of 5 at 215 that was hard but not too terribly difficult so I figured I'd try to see if I could set a new one-rep max.
1
Posted on 10/15/22 at 11:27 am to G The Tiger Fan
Today
Squats: 240 4x8
Deadlifts: 290 2x8
Comp Bench: 195 3x3
SBD to finish up the week.
Squats: 240 4x8
Deadlifts: 290 2x8
Comp Bench: 195 3x3
SBD to finish up the week.
Posted on 10/15/22 at 10:36 pm to JamesLang
Did a chest and side delt workout today.
Bench: Warmups, 205x8, 215x8, 225x5, 230x5, 235x5
Incline DB: 70x8, 75x8, 80x8
Wide Grip Uproght rows: 3x8x90
Machine Side Laterals: 70x8, 80x2x8
Game was about to start and I hauled arse to the house.
Bench: Warmups, 205x8, 215x8, 225x5, 230x5, 235x5
Incline DB: 70x8, 75x8, 80x8
Wide Grip Uproght rows: 3x8x90
Machine Side Laterals: 70x8, 80x2x8
Game was about to start and I hauled arse to the house.
Posted on 10/16/22 at 7:46 pm to JamesLang
Bench 170x5,5,11,,squat 190x3x3(felt heavy in my core?)
Plug-ins close grip bp,hip thrust,weighted chins,overhead squats
Plug-ins close grip bp,hip thrust,weighted chins,overhead squats
Posted on 10/17/22 at 10:44 am to G The Tiger Fan
weekend report
saturday leg: continue to move up to see where my max is going to fall. getting kind of bored move up slowly each week, but whats the rush i guess.
squats:
355x7 365x4, x3, 315x6
Unilateral standing leg curl
90x9 80x9 x8 x5
seated calf raise
200x15 x14 x13 x12 x10
leg sled/press
900x9 x7 850x6
weighted hyperextensions
95x11x3
Sunday: chest+ day
incline chest press (machine)
275x9 7 255x7, 235x7 190x8
fly machine
245x12 x12 x8 225x8
Underhanded cable raise (unilateral)
100x12x3
Seated preacher curls (machine, hammer strength)
115x7 105x6 95x7x2
plus overhead tricep work
havent taken off day in over week. feeling little busted up. off today, maybe tomorrow.
saturday leg: continue to move up to see where my max is going to fall. getting kind of bored move up slowly each week, but whats the rush i guess.
squats:
355x7 365x4, x3, 315x6
Unilateral standing leg curl
90x9 80x9 x8 x5
seated calf raise
200x15 x14 x13 x12 x10
leg sled/press
900x9 x7 850x6
weighted hyperextensions
95x11x3
Sunday: chest+ day
incline chest press (machine)
275x9 7 255x7, 235x7 190x8
fly machine
245x12 x12 x8 225x8
Underhanded cable raise (unilateral)
100x12x3
Seated preacher curls (machine, hammer strength)
115x7 105x6 95x7x2
plus overhead tricep work
havent taken off day in over week. feeling little busted up. off today, maybe tomorrow.
Posted on 10/17/22 at 2:22 pm to caro81
161 lbs this morning. Visible abs when I woke up 
first time I've really seen them since 2014.
2 mile run with my mutt before work. ~17 minutes.
Gym at lunch, kept it simple
Bench press
Warm up, couple sets of 10 with 135
10x1x185
5x5x225
Weighted dips
4x10 with 45 lbs hanging under me
Incline DB flys
3x10x40 lbs
As I get lighter I notice I'm able to run further more often without my knees and hips hurting. Been feeling freakin' great.
first time I've really seen them since 2014. 2 mile run with my mutt before work. ~17 minutes.
Gym at lunch, kept it simple
Bench press
Warm up, couple sets of 10 with 135
10x1x185
5x5x225
Weighted dips
4x10 with 45 lbs hanging under me
Incline DB flys
3x10x40 lbs
As I get lighter I notice I'm able to run further more often without my knees and hips hurting. Been feeling freakin' great.
Posted on 10/17/22 at 2:34 pm to Loup
Today:
Squat: 255 x 3 x 5, getting back into light squatting after some hamstring pain a couple weeks ago
Bench: 200 x 5 x 5
Did some chin-ups but I lost count. It was around 10. Tried to hold at the top as long as I could on most of them.
Squat: 255 x 3 x 5, getting back into light squatting after some hamstring pain a couple weeks ago
Bench: 200 x 5 x 5
Did some chin-ups but I lost count. It was around 10. Tried to hold at the top as long as I could on most of them.
Posted on 10/18/22 at 9:45 am to G The Tiger Fan
Leg day
RFESS warm up (body weight) 2 sets of 15 each leg.
Mountain dogs leg curl ladder
Goblet box squats 3 sets of 20 with 50 lb kettlebell.
Kettlebell deadlifts 4 sets of 10 with 50.lbs in each hand.
Farmers carries with 45 lb kettlebells 4 sets about 45 sec each.
RFESS warm up (body weight) 2 sets of 15 each leg.
Mountain dogs leg curl ladder
Goblet box squats 3 sets of 20 with 50 lb kettlebell.
Kettlebell deadlifts 4 sets of 10 with 50.lbs in each hand.
Farmers carries with 45 lb kettlebells 4 sets about 45 sec each.
Posted on 10/18/22 at 3:11 pm to JamesLang
Ohp 110x5,5,6, squat 195x5,5,4
Rdls,face pulls,upright rows,Dec situps
Rdls,face pulls,upright rows,Dec situps
Posted on 10/19/22 at 2:11 pm to lofty
Chest and back today.
Warmup: calisthenics
Incline dumbell bench press:
1x15 with 50lb dumbells
1x12 with 55s
1x10 with 60s
1x10 with 65s
1x8 with 70s
Supersetted them with chest supported rows using 45 lb kettle bells. 5 sets of 10
Seated cable rows on the machine (4 sets of 12 pausing and slow eccentrics on each rep)
Low back raises with body weight (3 sets of 15)
Dumbell close grip flat bench with palms in pressing dumbells together (4 sets of 15 with 40 lb dbs
Farmer walks 4 sets of 45 seconds with 50lb kettlebells in each hand.
Eta and also a 4 mile walk this afternoon.
Warmup: calisthenics
Incline dumbell bench press:
1x15 with 50lb dumbells
1x12 with 55s
1x10 with 60s
1x10 with 65s
1x8 with 70s
Supersetted them with chest supported rows using 45 lb kettle bells. 5 sets of 10
Seated cable rows on the machine (4 sets of 12 pausing and slow eccentrics on each rep)
Low back raises with body weight (3 sets of 15)
Dumbell close grip flat bench with palms in pressing dumbells together (4 sets of 15 with 40 lb dbs
Farmer walks 4 sets of 45 seconds with 50lb kettlebells in each hand.
Eta and also a 4 mile walk this afternoon.
This post was edited on 10/19/22 at 7:07 pm
Posted on 10/19/22 at 7:37 pm to lofty
Today:
Deadlift: 365 x 1 x 5
Standing OHP: 150 x 4 x 5, 150 x 1 x 4, 150 x 1 x 1 ... that 5th rep on the 5th set just wasn't going up today
Also did some chin-ups, mostly in-between deadlift warmup sets.
Deadlift: 365 x 1 x 5
Standing OHP: 150 x 4 x 5, 150 x 1 x 4, 150 x 1 x 1 ... that 5th rep on the 5th set just wasn't going up today
Also did some chin-ups, mostly in-between deadlift warmup sets.
This post was edited on 10/19/22 at 7:39 pm
Posted on 10/20/22 at 12:10 pm to G The Tiger Fan
Todays workout:
Warmup: stretching and peacocking a bit
Smith machine squats feet forward.
1x20 with 135 lbs
1x15 with 185
2x12 with 205
1x10 with 225
Smith machine barbell Calf raises
8 sets total of over 100 reps 185 lbs.
Leg curl hamstring machine 4 sets of 15 hard.
Farmer carries with 45 lb dumbells 4 sets of 45 seconds each.
4 mile walk.
Warmup: stretching and peacocking a bit
Smith machine squats feet forward.
1x20 with 135 lbs
1x15 with 185
2x12 with 205
1x10 with 225
Smith machine barbell Calf raises
8 sets total of over 100 reps 185 lbs.
Leg curl hamstring machine 4 sets of 15 hard.
Farmer carries with 45 lb dumbells 4 sets of 45 seconds each.
4 mile walk.
This post was edited on 10/20/22 at 12:12 pm
Posted on 10/20/22 at 2:18 pm to JamesLang
Bench 175x5,5,10.
Dl 165x10
Plug-ins- pullups, skullcrushers, overhead squats, goodmornings
Dl 165x10
Plug-ins- pullups, skullcrushers, overhead squats, goodmornings
Posted on 10/21/22 at 3:37 pm to lofty
Today:
Squat: 275 x 3 x 5
Standing OHP: 170 x 5 x 1, 165 x 1, 167 x 1
Bench: 220 x 1 x 4, 220 x 1
Squat: 275 x 3 x 5
Standing OHP: 170 x 5 x 1, 165 x 1, 167 x 1
Bench: 220 x 1 x 4, 220 x 1
This post was edited on 10/21/22 at 3:37 pm
Posted on 10/21/22 at 8:57 pm to G The Tiger Fan
Today
5 mile walk. Off day from lifting.
5 mile walk. Off day from lifting.
Posted on 10/22/22 at 4:32 pm to JamesLang
Ohp 116x5,5,6
Squat 170 to box 5,5,10
Plug-in RDLs,weighted chins, overhead squats , lateral shoulder raises, farmers walk
Squat 170 to box 5,5,10
Plug-in RDLs,weighted chins, overhead squats , lateral shoulder raises, farmers walk
Posted on 10/24/22 at 1:51 pm to lofty
Today:
Barbell arm curls: 85 x 2 x 6, 75 x 1 x 12, 65 x 1 x 12
Bench press: 200 x 5 x 5
Deadlift: 385 x 1 x 3
Barbell arm curls: 85 x 2 x 6, 75 x 1 x 12, 65 x 1 x 12
Bench press: 200 x 5 x 5
Deadlift: 385 x 1 x 3
Posted on 10/24/22 at 4:25 pm to G The Tiger Fan
Today:
Incline dumbell bench press superset with chest supported rows 5 sets of each
Seated rows on the machine 4 sets
Lat pull down machine supersetted with military pushups (4 sets of each)
Low back raises (body weight 2 sets of 15)
Cable flies for chest (lower chest flies 3 sets)
Farmers walks with kettlebells (4 x 45 secs)
Incline dumbell bench press superset with chest supported rows 5 sets of each
Seated rows on the machine 4 sets
Lat pull down machine supersetted with military pushups (4 sets of each)
Low back raises (body weight 2 sets of 15)
Cable flies for chest (lower chest flies 3 sets)
Farmers walks with kettlebells (4 x 45 secs)
Posted on 10/24/22 at 7:41 pm to Tiger Ryno
Tonight
Squats: 290 4x3
Comp Bench: 215 3x3
Squats: 290 4x3
Comp Bench: 215 3x3
Posted on 10/25/22 at 7:36 pm to Bonkers119
Tonight
Comp Bench: Up to 200x4
Barbell Rows: 140 2x10, 155x8, and 170x6
OHP: 95 3x8
Incline BP: 135 3x10
Facepulls: 70x10, 90x10, 110x8
Comp Bench: Up to 200x4
Barbell Rows: 140 2x10, 155x8, and 170x6
OHP: 95 3x8
Incline BP: 135 3x10
Facepulls: 70x10, 90x10, 110x8
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