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Started By
Message
re: Daily Strength Check-In
Posted on 10/26/22 at 4:25 pm to Bonkers119
Posted on 10/26/22 at 4:25 pm to Bonkers119
Today:
Dumbell shoulder press 5 sets
35x15, 35x12, 40x10, 45x8, 50x5
Barbell shrugs superset with side lateral delt raises (4 sets)
Tricep pull downs 5 sets of 15,15,12,12, 10 progressively heavier weights
Bicep Curls with dumbells 6 sets 16, 12, 12, 12, 12, 10 with 25 and 30 lb dB.
Farmers walks with 45 lb kettlebells 4 sets 45 seconds each.
Dumbell shoulder press 5 sets
35x15, 35x12, 40x10, 45x8, 50x5
Barbell shrugs superset with side lateral delt raises (4 sets)
Tricep pull downs 5 sets of 15,15,12,12, 10 progressively heavier weights
Bicep Curls with dumbells 6 sets 16, 12, 12, 12, 12, 10 with 25 and 30 lb dB.
Farmers walks with 45 lb kettlebells 4 sets 45 seconds each.
0
Posted on 10/26/22 at 5:05 pm to Bonkers119
Today:
Squat: 295 x 3 x 5
Standing OHP: 150 x 2 x 5, 150 x 3 x 4, 150 x 1 x 3
Close-grip bench: 165 x 3
Squat: 295 x 3 x 5
Standing OHP: 150 x 2 x 5, 150 x 3 x 4, 150 x 1 x 3
Close-grip bench: 165 x 3
Posted on 10/27/22 at 11:02 am to G The Tiger Fan
Today:
Warmup: mobility sequence and stretching.
Mountain Dog's leg extension ladder
Box squats using 50lb kettlebell (4 sets of 20)
Calf raises on Smith machine 185 lbs. 100 total Reps across several sets.
Kettle bell deadlifts with 50lb bells (4 sets of 15)
Eta 3.5 mile walk with 20 lb weighted vest.
Warmup: mobility sequence and stretching.
Mountain Dog's leg extension ladder
Box squats using 50lb kettlebell (4 sets of 20)
Calf raises on Smith machine 185 lbs. 100 total Reps across several sets.
Kettle bell deadlifts with 50lb bells (4 sets of 15)
Eta 3.5 mile walk with 20 lb weighted vest.
This post was edited on 10/27/22 at 2:20 pm
Posted on 10/27/22 at 7:39 pm to Tiger Ryno
Tonight
Squats: 295x4
Sumo Deadlifts: 295x8
Bench Press: 210x5
High Pin BP: Up to 240x1
Squats are feeling better. Just need to stay healthy.
Squats: 295x4
Sumo Deadlifts: 295x8
Bench Press: 210x5
High Pin BP: Up to 240x1
Squats are feeling better. Just need to stay healthy.
Posted on 10/27/22 at 9:34 pm to JamesLang
Bench 180x5,5,7. Squat tweaked knee 180x3,155x5,6
Curls,tri pushdowns,hip thrust,neck harness
Curls,tri pushdowns,hip thrust,neck harness
Posted on 10/28/22 at 10:18 am to lofty
Friday funzies :
Warmup was stretching and arm circles
Dumbell bench press:
1 x 20 (50 lbs DBs)
1 x 10 (65 lb DBs)
1 x 8 (75 lb DBs)
1 x 6 (85 lb DBs)
1 x 20 (55 lb DBs)
One arm dumbell rows
4 sets of 8 with 60lb dumbell
Lat pull down machine
5 sets (15, 12, 10, 8, 6) with progressively heavier weight.
EZ bar skull crushers (50 lb slow eccentrics)
1x 15
3x 10
Farmer walks with 50 lb kettlebells (4 sets of 45 secs)
Warmup was stretching and arm circles
Dumbell bench press:
1 x 20 (50 lbs DBs)
1 x 10 (65 lb DBs)
1 x 8 (75 lb DBs)
1 x 6 (85 lb DBs)
1 x 20 (55 lb DBs)
One arm dumbell rows
4 sets of 8 with 60lb dumbell
Lat pull down machine
5 sets (15, 12, 10, 8, 6) with progressively heavier weight.
EZ bar skull crushers (50 lb slow eccentrics)
1x 15
3x 10
Farmer walks with 50 lb kettlebells (4 sets of 45 secs)
This post was edited on 10/28/22 at 2:51 pm
Posted on 10/28/22 at 12:44 pm to Tiger Ryno
Today:
Chin-ups
Standing OHP: 165 x 3 x 1, 167 x 1, 169 x 1
Bench: 220 x 1 x 4, 220 x 1 x 1
Deadlift: 345 x 1
Chin-ups
Standing OHP: 165 x 3 x 1, 167 x 1, 169 x 1
Bench: 220 x 1 x 4, 220 x 1 x 1
Deadlift: 345 x 1
This post was edited on 10/28/22 at 12:45 pm
Posted on 10/28/22 at 3:39 pm to JamesLang
Ohp 120x4,4,4(5 was goal), DL 170x9,
Plug-ins RDLs,Yates row, face pull and lateral side raise superset, decline weighted situps
Plug-ins RDLs,Yates row, face pull and lateral side raise superset, decline weighted situps
Posted on 10/30/22 at 10:36 am to lofty
Yesterday Chest day to set %s for next week
Bench: Warmups, 225x1, 240x1, 250x1, 260x1, 270x1, 280x1
Incline DB Pullovers: 80x8, 85x8, 85x8
Seated Tricep Pushdowns: 230x10, 245x10, 260x8
Single DB OH Extensions: 80x8, 85x8, 90x8
Kneeling Tricep Pushdowns: 125x8, 135x8, 140x8
The kneeling Tricep Pushdowns are done on an assisted PU machine. Get the pad down into a kneeling starting position and start.
Bench: Warmups, 225x1, 240x1, 250x1, 260x1, 270x1, 280x1
Incline DB Pullovers: 80x8, 85x8, 85x8
Seated Tricep Pushdowns: 230x10, 245x10, 260x8
Single DB OH Extensions: 80x8, 85x8, 90x8
Kneeling Tricep Pushdowns: 125x8, 135x8, 140x8
The kneeling Tricep Pushdowns are done on an assisted PU machine. Get the pad down into a kneeling starting position and start.
Posted on 10/31/22 at 12:46 am to Blutarsky
Triceps/Traps:
Bench Press, Football Bar
Set 1: 35 lb × 10 [Warm-up]
Set 2: 125 lb × 10 [Warm-up]
Set 3: 175 lb × 5 [Warm-up]
Set 4: 225 lb × 2
Set 5: 235 lb × 2
Set 6: 255 lb × 2
T Bar Row
Set 1: 135 lb × 8
Set 2: 170 lb × 6
Set 3: 180 lb × 5
Set 4: 190 lb × 6
Skull Crushers
Set 1: 70 lb × 22
Set 2: 70 lb × 16
Set 3: 70 lb × 14
Y Raises
Set 1: 40 lb × 12
Set 2: 50 lb × 12
Bench Press, Football Bar
Set 1: 35 lb × 10 [Warm-up]
Set 2: 125 lb × 10 [Warm-up]
Set 3: 175 lb × 5 [Warm-up]
Set 4: 225 lb × 2
Set 5: 235 lb × 2
Set 6: 255 lb × 2
T Bar Row
Set 1: 135 lb × 8
Set 2: 170 lb × 6
Set 3: 180 lb × 5
Set 4: 190 lb × 6
Skull Crushers
Set 1: 70 lb × 22
Set 2: 70 lb × 16
Set 3: 70 lb × 14
Y Raises
Set 1: 40 lb × 12
Set 2: 50 lb × 12
Posted on 10/31/22 at 1:04 pm to lattin1
Today:
Squat: 305 x 2 x 5, 305 x 1 x 4
Bench: 200 x 5 x 5
Barbell arm curls: 90 x 2 x 6, 80 x 1 x 12, 65 x 1 x 12
Squat: 305 x 2 x 5, 305 x 1 x 4
Bench: 200 x 5 x 5
Barbell arm curls: 90 x 2 x 6, 80 x 1 x 12, 65 x 1 x 12
Posted on 10/31/22 at 4:37 pm to G The Tiger Fan
Been in the squatober thread. Just sharing a PR. Finally in the two plate club on squats!
Tempo Back Squat (Fast)
Set 1: 110 lb × 3
Set 2: 135 lb × 3
Set 3: 155 lb × 3
Squat (Barbell)
Set 1: 172.5 lb × 1
Set 2: 200 lb × 1
Set 3: 220 lb × 1
Set 4: 225 lb × 1
Set 5: 230 lb × 1
Set 6: 235 lb × 4
Tempo Back Squat (Fast)
Set 1: 110 lb × 3
Set 2: 135 lb × 3
Set 3: 155 lb × 3
Squat (Barbell)
Set 1: 172.5 lb × 1
Set 2: 200 lb × 1
Set 3: 220 lb × 1
Set 4: 225 lb × 1
Set 5: 230 lb × 1
Set 6: 235 lb × 4
Posted on 10/31/22 at 6:12 pm to FieldEngineer
Tonight
Squats: 295x3, 300x3, and 305x2
Sumo Deadlifts: 315 2x6
Comp Bench: 205 4x3
Slowly getting my strength back in my legs.
Squats: 295x3, 300x3, and 305x2
Sumo Deadlifts: 315 2x6
Comp Bench: 205 4x3
Slowly getting my strength back in my legs.
Posted on 10/31/22 at 6:19 pm to Bonkers119
What happened?
Posted on 10/31/22 at 6:23 pm to FieldEngineer
Pulled something in my hamstring. Had a hard time squatting over 225 for a month or so.
Posted on 10/31/22 at 10:23 pm to Bonkers119
International Chest Day!
Bench: Warmups, 215x8, 220x8, 225x8, 230x8, 235x6
Incline DB Pullover: 85x8, 90x8, 90x8
Wide Grip Upright Rows: 100x8x3
Seated Machine Lateral Raises: 90x8, 100x8, 110x8
Rear Delt (pec Dec). 90x8, 100x8, 110x8
Bench: Warmups, 215x8, 220x8, 225x8, 230x8, 235x6
Incline DB Pullover: 85x8, 90x8, 90x8
Wide Grip Upright Rows: 100x8x3
Seated Machine Lateral Raises: 90x8, 100x8, 110x8
Rear Delt (pec Dec). 90x8, 100x8, 110x8
Posted on 11/1/22 at 9:27 am to Blutarsky
Today's gainz:
OVERHEAD dumbell press
1x20 (35lb dbs)
1x12 (40 lbs)
1x8 (45 lbs)
1x6 (50 lbs)
1x20 (35 lb dB)
Superset dumbell shrugs (4 sets of 15 with 65 lb DBs) and side later raises (4 sets of 8 each arm with 25 lb dB)
EZ bar skull crushers (slow eccentrics)
4 sets of 12 with 65 lb
Tricep push downs (4 sets 20, 15, 12, 8) with progressively heavier weight
Dumbell curls
1x15 each arm (20 lb dB)
1x 12 (25 lb dB)
1x10 (25 lb dB)
1x5 (30 lb dB)
Kettle bell curls (fast with 15 lb bells)
1x 15 each arm lower range
1x12 each arm upper range
1x15 each arm lower range
1x15 each arm upper range
Farmer walks with 50 lb kettlebells
5 sets of 45 secs.
OVERHEAD dumbell press
1x20 (35lb dbs)
1x12 (40 lbs)
1x8 (45 lbs)
1x6 (50 lbs)
1x20 (35 lb dB)
Superset dumbell shrugs (4 sets of 15 with 65 lb DBs) and side later raises (4 sets of 8 each arm with 25 lb dB)
EZ bar skull crushers (slow eccentrics)
4 sets of 12 with 65 lb
Tricep push downs (4 sets 20, 15, 12, 8) with progressively heavier weight
Dumbell curls
1x15 each arm (20 lb dB)
1x 12 (25 lb dB)
1x10 (25 lb dB)
1x5 (30 lb dB)
Kettle bell curls (fast with 15 lb bells)
1x 15 each arm lower range
1x12 each arm upper range
1x15 each arm lower range
1x15 each arm upper range
Farmer walks with 50 lb kettlebells
5 sets of 45 secs.
This post was edited on 11/1/22 at 9:30 am
Posted on 11/1/22 at 8:44 pm to Tiger Ryno
Tonight
Bench: 135x8, 155 2x6, 180 2x5, 195 2x4, and 205 3x3
Barbell Rows: 135 2x10, 145x8, and 160x6
Incline BP: 155 3x6
Lat Pulldowns: 130x10, 150x8, and 160x6
Bench: 135x8, 155 2x6, 180 2x5, 195 2x4, and 205 3x3
Barbell Rows: 135 2x10, 145x8, and 160x6
Incline BP: 155 3x6
Lat Pulldowns: 130x10, 150x8, and 160x6
Posted on 11/2/22 at 10:22 am to Bonkers119
Today:
Hamstring curl machine (all sets to 1 RIR with increasing weight)
1x 15
1x12
1x8
1x8
1x6
1x6
Goblet box squats
1x 20 (50 lb dB)
1x20 (65 lb db)
2x20 (75 lb dB)
Heartrate city
Smith machine squats (feet forward full ROM slow eccentrics arse to grass)
1x15 (135lbs)
1x10 (185 lbs)
2x8 (205 lbs)
Calf raises in Smith machine standing on platform full stretch)
1x 25 (135 lbs)
7x12 (185 lb)
Been watching Renaissance Periodozation vids and focusing on full ROM in almost everything. Huge difference
Hamstring curl machine (all sets to 1 RIR with increasing weight)
1x 15
1x12
1x8
1x8
1x6
1x6
Goblet box squats
1x 20 (50 lb dB)
1x20 (65 lb db)
2x20 (75 lb dB)
Heartrate city
Smith machine squats (feet forward full ROM slow eccentrics arse to grass)
1x15 (135lbs)
1x10 (185 lbs)
2x8 (205 lbs)
Calf raises in Smith machine standing on platform full stretch)
1x 25 (135 lbs)
7x12 (185 lb)
Been watching Renaissance Periodozation vids and focusing on full ROM in almost everything. Huge difference
Posted on 11/2/22 at 12:50 pm to Tiger Ryno
Weekend report, been busy and came off a week of rest because out of town.
Funny anecdote, my wife always asks me what i like best/ am best at in gym. its always same answer, leg strength. Saturday was the first time she joined me for a leg day. She walked up to the rack to check when i had 335 on the bar to do a warmup. she promptly asked when i was going to do something impressive. i know my squats aren't epic by any means but damn that was brutal. at least she was impressed with my leg press.
Sat legs:
squat
335x9 365x5 385x2 315x9
Standing uni leg curls
90x10 , 8 85x9
seated calf raise
200x16 210x13 10 190x12
leg sled/press
900x9 7 850x8 730x8
dumbbell hyper extensions
90x13x3
sunday chest+
incline Hammer strength plate machine
275x9, 7 255x7 235x7 190x8
fly machine
245x12, 12, 8 225x8
underhand unilateral chest raises cable machine
100x12x4
tricep overhead rope pull cable machine
125x12, 10 120x10
ended with some core work.
Funny anecdote, my wife always asks me what i like best/ am best at in gym. its always same answer, leg strength. Saturday was the first time she joined me for a leg day. She walked up to the rack to check when i had 335 on the bar to do a warmup. she promptly asked when i was going to do something impressive. i know my squats aren't epic by any means but damn that was brutal. at least she was impressed with my leg press.
Sat legs:
squat
335x9 365x5 385x2 315x9
Standing uni leg curls
90x10 , 8 85x9
seated calf raise
200x16 210x13 10 190x12
leg sled/press
900x9 7 850x8 730x8
dumbbell hyper extensions
90x13x3
sunday chest+
incline Hammer strength plate machine
275x9, 7 255x7 235x7 190x8
fly machine
245x12, 12, 8 225x8
underhand unilateral chest raises cable machine
100x12x4
tricep overhead rope pull cable machine
125x12, 10 120x10
ended with some core work.
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