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Posted on 11/28/22 at 7:22 pm to lofty
Tonight
Deadlifts: 345 4x3
Bench: 220 4x3 (3,3,3,3)
Lat Pulldowns: 120x10, 140x8, and 160x6
Dumbbell BP: 60x10, 70x8, and 80x6
Deadlifts: 345 4x3
Bench: 220 4x3 (3,3,3,3)
Lat Pulldowns: 120x10, 140x8, and 160x6
Dumbbell BP: 60x10, 70x8, and 80x6
Posted on 11/29/22 at 11:58 am to Bonkers119
Ohp 95x5,5,9, front squat 95x6,6,9
Rdl 145x10,10. Dumbell fly superset upright row and farmer walk to finish
Rdl 145x10,10. Dumbell fly superset upright row and farmer walk to finish
Posted on 11/29/22 at 7:15 pm to lofty
Tonight:
Squats: 315x1 and 265 3x5
Bench: 135x10, 165x8, 195x6, and 235x1.
Front Squats (Smith Machine): 135 3x8
Squats: 315x1 and 265 3x5
Bench: 135x10, 165x8, 195x6, and 235x1.
Front Squats (Smith Machine): 135 3x8
Posted on 11/30/22 at 2:34 pm to Bonkers119
I got some kind of food poisoning at my mom's house on Friday and wasn't able to lift or go walking until today. Today was weaker than usual but I feel good that I got back into it.
Squats: 295 x 5, 305 x 3, 315 x 1
Bench: 220 x 2, 210 x 4, 205 x 4, 200 x 4, 195 x 5
Barbell arm curls: 100 x 2 x 6, 90 x 10, 75 x 12
Squats: 295 x 5, 305 x 3, 315 x 1
Bench: 220 x 2, 210 x 4, 205 x 4, 200 x 4, 195 x 5
Barbell arm curls: 100 x 2 x 6, 90 x 10, 75 x 12
Posted on 12/1/22 at 7:08 pm to G The Tiger Fan
Took a break from CF today to hit, what else, chest & tris..
Bench: Warmups, 225x1, 240x1, 255x1, 270x1, 285x1, 300x1
Incline DB Bench: 80x8, 85x8, 90x8
Seated Machine Pushdowns: 250x8, 265x8, 275x8
Kneeling Assisted PU Machine Pushdowns: 130x8, 140x8, 150x8
Seated Single DB Extensions: 90x8, 95x8, 100x8
Bench: Warmups, 225x1, 240x1, 255x1, 270x1, 285x1, 300x1
Incline DB Bench: 80x8, 85x8, 90x8
Seated Machine Pushdowns: 250x8, 265x8, 275x8
Kneeling Assisted PU Machine Pushdowns: 130x8, 140x8, 150x8
Seated Single DB Extensions: 90x8, 95x8, 100x8
Posted on 12/2/22 at 2:56 pm to Blutarsky
Standing OHP: 155 x 3, 155 x 1, 145 x 5, 145 x 4, 140 x 3 x 4
EZ bar skullcrushers: 65 x 2 x 7, 65 x 5
Deadlift: 395 x 2
EZ bar skullcrushers: 65 x 2 x 7, 65 x 5
Deadlift: 395 x 2
Posted on 12/2/22 at 3:14 pm to G The Tiger Fan
Today..
18 min cap to get as far as possible
10 Toes to bar
20 cals of Row/Assault Bike/C2 Erg/Ski Erg
10 TTB
30 S2OH at 75
20 cals
10 TTB
400M run
30 S2OH
20 cals
10 TTB
50 back squats at 75
400M run
30 S2OH
20 cals
10 TTB
Finished the back squats at the cap Rx in the last round. Rowed my cals.
18 min cap to get as far as possible
10 Toes to bar
20 cals of Row/Assault Bike/C2 Erg/Ski Erg
10 TTB
30 S2OH at 75
20 cals
10 TTB
400M run
30 S2OH
20 cals
10 TTB
50 back squats at 75
400M run
30 S2OH
20 cals
10 TTB
Finished the back squats at the cap Rx in the last round. Rowed my cals.
This post was edited on 12/2/22 at 3:15 pm
Posted on 12/5/22 at 2:03 pm to Blutarsky
Today:
Squats: 315 x 3 x 3, 315 x 2
Bench: 210 x 3, 200 x 4 x 5
Barbell arm curls: 100 x 2 x 6, 90 x 7, 75 x12
Still not feeling as strong as I did before my stomach illness last weekend.
Squats: 315 x 3 x 3, 315 x 2
Bench: 210 x 3, 200 x 4 x 5
Barbell arm curls: 100 x 2 x 6, 90 x 7, 75 x12
Still not feeling as strong as I did before my stomach illness last weekend.
Posted on 12/5/22 at 8:40 pm to G The Tiger Fan
Tonight:
Squats: 335x1 and 275 3x5
Bench: 225 4x2
Leg Extensions: 120x10, 130x10, and 150x8
Chest Press (machine): 110x10, 130x8, and 150x6
Happy with tonight. My legs feel close to 100%
Squats: 335x1 and 275 3x5
Bench: 225 4x2
Leg Extensions: 120x10, 130x10, and 150x8
Chest Press (machine): 110x10, 130x8, and 150x6
Happy with tonight. My legs feel close to 100%
Posted on 12/7/22 at 3:50 pm to Bonkers119
Today:
EZ-bar skullcrushers: 55 x 3 x 8
Standing OHP: 145 x 1 x 5, 145 x 3 x 4, 145 x 2 x 3, 145 x 2 (missed a lot of reps here, still did all 25 planned reps)
Deadlift: 395 x 1
I'm starting to miss more lifts/reps the past month or so. I think I'm getting enough sleep, eating enough protein, etc. I may switch programs soon, maybe a 4-day heavy-light split.
EZ-bar skullcrushers: 55 x 3 x 8
Standing OHP: 145 x 1 x 5, 145 x 3 x 4, 145 x 2 x 3, 145 x 2 (missed a lot of reps here, still did all 25 planned reps)
Deadlift: 395 x 1
I'm starting to miss more lifts/reps the past month or so. I think I'm getting enough sleep, eating enough protein, etc. I may switch programs soon, maybe a 4-day heavy-light split.
Posted on 12/8/22 at 7:41 pm to G The Tiger Fan
Tonight
Squats: 225 3x8
Bench: 185 3x8 (8,8,7)
Leg Press: 180x10, 270x8, and 360x6
Dumbbell Press: 55x10 70x8, and 85x4
Squats: 225 3x8
Bench: 185 3x8 (8,8,7)
Leg Press: 180x10, 270x8, and 360x6
Dumbbell Press: 55x10 70x8, and 85x4
Posted on 12/12/22 at 1:38 pm to Bonkers119
Today:
Barbell arm curls: 95 x 2 x 6, 85 x 12, 75 x 12
Standing OHP: 120 x 3 x 5
Bench press: 225 x 2
Tuesday:
Squats: 335 x 2
Barbell row: 185 x 3 x 5
Deadlift: 250 x 3 x 5
Barbell arm curls: 95 x 2 x 6, 85 x 12, 75 x 12
Standing OHP: 120 x 3 x 5
Bench press: 225 x 2
Tuesday:
Squats: 335 x 2
Barbell row: 185 x 3 x 5
Deadlift: 250 x 3 x 5
This post was edited on 12/13/22 at 9:05 am
Posted on 12/13/22 at 9:26 am to G The Tiger Fan
Gym was closing the other day and I had about 35 min..
Bench: Warmups, 225x4, 245x4, 255x4, 265x4
Dips: Slow without extra weight for 3x12
Machine Curls: 95x8, 105x8, 120x8
Cable Curls: 3x8 at 85
Single Arm machine iso curls: 3x8 at 60
Superset the last 2 bicep movements and my biceps were screaming.
Yesterday:
Backsquat: 3x7 around 75% (285 weight)
Weighted Sit-ups superset: 3x15 (35lb DB)
15 min AMRAP
1 PC & Jerk at 155
1 round: 5 TTB, 10 push-ups, 15 air squats
2 PC & Jerk
1 round of the above
.
.
10 PC & Jerk
1 round above
7 rounds Rx (finished the 7 PCJ and 1 round at the cap.) Was laughing on a few jerks where I caught it out of position and just strict pressed the 155 because I was lazy and didn’t want to readjust.
Bench: Warmups, 225x4, 245x4, 255x4, 265x4
Dips: Slow without extra weight for 3x12
Machine Curls: 95x8, 105x8, 120x8
Cable Curls: 3x8 at 85
Single Arm machine iso curls: 3x8 at 60
Superset the last 2 bicep movements and my biceps were screaming.
Yesterday:
Backsquat: 3x7 around 75% (285 weight)
Weighted Sit-ups superset: 3x15 (35lb DB)
15 min AMRAP
1 PC & Jerk at 155
1 round: 5 TTB, 10 push-ups, 15 air squats
2 PC & Jerk
1 round of the above
.
.
10 PC & Jerk
1 round above
7 rounds Rx (finished the 7 PCJ and 1 round at the cap.) Was laughing on a few jerks where I caught it out of position and just strict pressed the 155 because I was lazy and didn’t want to readjust.
This post was edited on 12/13/22 at 9:28 am
Posted on 12/16/22 at 2:32 pm to Blutarsky
Yesterday:
Skullcrushers: 65 x 3 x 8
Standing OHP: 155 x 3
Bench press: 170 x 3 x 5
Assisted chin-ups: 2 x 4, 1 x 5
Today:
Squat: 225 x 3 x 5
Deadlift: 385 x 3 (did 315 x 3 with a hook grip, no straps so I'm making a little progress on grip)
I've been trying to do shorter workouts starting this week.
Skullcrushers: 65 x 3 x 8
Standing OHP: 155 x 3
Bench press: 170 x 3 x 5
Assisted chin-ups: 2 x 4, 1 x 5
Today:
Squat: 225 x 3 x 5
Deadlift: 385 x 3 (did 315 x 3 with a hook grip, no straps so I'm making a little progress on grip)
I've been trying to do shorter workouts starting this week.
This post was edited on 12/19/22 at 10:35 am
Posted on 12/17/22 at 12:08 am to JamesLang
just hit a 1RM of 225lb @ 180lb BW full depth olympic clean 
Posted on 12/17/22 at 1:02 pm to DVinBR
Congrats!
Posted on 12/20/22 at 7:46 pm to G The Tiger Fan
Tonight
Bench: 230 4x2
Paused Squats: 295 3x1
Leg Extension: 120x10, 140x10, and 160x10
Incline BP: Up to 175x3
Bench: 230 4x2
Paused Squats: 295 3x1
Leg Extension: 120x10, 140x10, and 160x10
Incline BP: Up to 175x3
Posted on 12/27/22 at 12:54 am to adp
Do strong men look like bodybuilders?
If you want to be really strong you’ll look strong but not really fit If you want that perfect physique, you’ll be doing really high reps with 30%ish.
Decide on the goal, then get a plan built.
If you want to be really strong you’ll look strong but not really fit If you want that perfect physique, you’ll be doing really high reps with 30%ish.
Decide on the goal, then get a plan built.
Posted on 12/29/22 at 9:08 am to Loup
quote:
161 lbs this morning. Visible abs when I woke up first time I've really seen them since 2014.
Damn, this is depressing. Was 161 lbs on October 17th. I was 180 this morning. I fell off bad as far as eating goes.
Started TRT a few weeks ago, hopefully a lot of the weight gained is water weight. Cranking back down on my eating this week.
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