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Started By
Message
re: Daily Strength Check-In
Posted on 2/9/23 at 10:00 am to Burhead
Posted on 2/9/23 at 10:00 am to Burhead
quote:
Wasn't sure I was going to post but since 1/3 I've started working out with a personal trainer trying to improve my health. Started my journey at 332lb and this week have shed 12lb. Right now its a struggle for me but making progress I think. Lift two sessions a week and trying to get cardio sessions in on the nights I don't lift. Biggest issue for me right now is confidence I get frustrated at myself quite bit when I'm struggling to get like 10-45lb weights on lifts and I'm seeing other folks maxing out at heavy weight/reps. My trainer said it will come but I'm not very patient and I get into my own head a lot with negativity. Hoping one day I can myself to where ya'll are at.
That's great progress already! Just stick with it and take it slow. I started at 280 about 14-15 months ago. I lost about 45lbs the first year, but I also had some set backs from pushing too hard. Like your trainer said, just take your time and stick with it. Hardest part for me at the beginning was just getting in the gym and getting out of my own head. Everything comes in time. It's a big boost when you need to start shopping for new clothes and/or your old clothes fit correctly again.
Just stick it out!
0
Posted on 2/9/23 at 10:05 am to Tiger_n_Texas
YG-PPSA
Wk 6 Day 3
Deadlift: 150-7, 160-7, 170-7x2
Bench: 110-8, 120-8, 130-8, 135-8
Rev Grip Bent Row: 85-12x4
Dips: [-80]-12x2, [-75]-12x2
Rev Grip Curls: 40-20x3
Shrugs: 110-10x3
Not a fan of rev grips lifts or dips. Today had both and the last few reps were rough.
Wk 6 Day 3
Deadlift: 150-7, 160-7, 170-7x2
Bench: 110-8, 120-8, 130-8, 135-8
Rev Grip Bent Row: 85-12x4
Dips: [-80]-12x2, [-75]-12x2
Rev Grip Curls: 40-20x3
Shrugs: 110-10x3
Not a fan of rev grips lifts or dips. Today had both and the last few reps were rough.
Posted on 2/9/23 at 11:18 am to Tiger_n_Texas
Deaths Star delt day:
OHP dumbell presses Arnold style
Q
Working sets 3 sets of 6 with 55lb DBs. Then boring but big style 5 sets of 10 with 30 lb DBs.
Lateral raises slow and pause at the top 6 sets of 8-12 reps with 20 and 25lb DBs.
Machine facepulls 5 sets of 8
Machine Tricep push downs 6 sets reps from 25 to 8 with weight going up each set.
Bicep Curls with ez bar 6 sets of 8 switching close and wide grip 60 lbs
OHP dumbell presses Arnold style
Q
Working sets 3 sets of 6 with 55lb DBs. Then boring but big style 5 sets of 10 with 30 lb DBs.
Lateral raises slow and pause at the top 6 sets of 8-12 reps with 20 and 25lb DBs.
Machine facepulls 5 sets of 8
Machine Tricep push downs 6 sets reps from 25 to 8 with weight going up each set.
Bicep Curls with ez bar 6 sets of 8 switching close and wide grip 60 lbs
Posted on 2/10/23 at 11:47 am to Tiger_n_Texas
YG-PPSA
Wk 6 Day 4
Squat: 140-8x5
SS Pullup: [-65]-3, [-60]-3x2, [-50]-3x2
OH Press: 80-8, 85-8, 90-8x2
Skullcrushers: 40-20x4
Shrugs: 100-20x4
Wk 6 Day 4
Squat: 140-8x5
SS Pullup: [-65]-3, [-60]-3x2, [-50]-3x2
OH Press: 80-8, 85-8, 90-8x2
Skullcrushers: 40-20x4
Shrugs: 100-20x4
Posted on 2/10/23 at 1:32 pm to Tiger_n_Texas
Db OHP
3x3@60s
5x10@35s
Db raises
Out 3x10@15
Side 3x10@15
Machine shoulder press
4x10@90
Db shrugs
4x20@80s
Face pulls
4x12@80
3x3@60s
5x10@35s
Db raises
Out 3x10@15
Side 3x10@15
Machine shoulder press
4x10@90
Db shrugs
4x20@80s
Face pulls
4x12@80
Posted on 2/12/23 at 1:48 am to Chief316
Triceps/Traps:
Bench Press-Close Grip, Football Bar
Set 1: 35 lb × 10 [Warm-up]
Set 2: 125 lb × 5 [Warm-up]
Set 3: 235 lb × 2
Set 4: 245 lb × 2
Set 5: 255 lb × 2
Set 6: 265 lb × 2
Set 7: 215 lb × 7
T Bar Row
Set 1: 135 lb × 7
Set 2: 170 lb × 6
Set 3: 195 lb × 5
Set 4: 205 lb × 4
Skull Crushers
Set 1: 70 lb × 21
Set 2: 70 lb × 19
Set 3: 70 lb × 17
Y Raises
Set 1: 50 lb × 15
Set 2: 70 lb × 12
Bench Press-Close Grip, Football Bar
Set 1: 35 lb × 10 [Warm-up]
Set 2: 125 lb × 5 [Warm-up]
Set 3: 235 lb × 2
Set 4: 245 lb × 2
Set 5: 255 lb × 2
Set 6: 265 lb × 2
Set 7: 215 lb × 7
T Bar Row
Set 1: 135 lb × 7
Set 2: 170 lb × 6
Set 3: 195 lb × 5
Set 4: 205 lb × 4
Skull Crushers
Set 1: 70 lb × 21
Set 2: 70 lb × 19
Set 3: 70 lb × 17
Y Raises
Set 1: 50 lb × 15
Set 2: 70 lb × 12
This post was edited on 2/12/23 at 9:49 am
Posted on 2/13/23 at 9:50 am to Tiger_n_Texas
YG-PPSA
Wk 7 Day 1
Deadlift: 170-4, 185-4, 195-4x2
Bench: 125-5, 135-5, 145-5, 150-5
BB Bent Row: 90-5, 95-5x2, 100-5x2
Dips: [-80]-10, [-75]-10x2, [-65]-10, [-60]-10
BB Curl: 50-10x4
Shrugs: 110-10x4
Wk 7 Day 1
Deadlift: 170-4, 185-4, 195-4x2
Bench: 125-5, 135-5, 145-5, 150-5
BB Bent Row: 90-5, 95-5x2, 100-5x2
Dips: [-80]-10, [-75]-10x2, [-65]-10, [-60]-10
BB Curl: 50-10x4
Shrugs: 110-10x4
Posted on 2/13/23 at 11:07 am to Tiger_n_Texas
Saturday legs
my cool story bro moment. Had minor surgery on back of my neck monday so could do barbell squats. so first time in long time i did leg presses completely fresh. its been a long time goal to leg press a solid 1k. i know it doesnt mean much, and its not a good exercise, squats are the real thing, blah blah. Whatever, i hit my long time goal, kind of unceremoniously. No one around, no one to share with, wasnt planning it, just did it.
Leg press
730x12 900x9 950x6 1000x4 730x8
Leg curls, standing unilateral
95x11 7 85x9 8
Calf raises, seated
230x11, 8, 200x12 7 11
Hack squat (never used this before, since i could squat barbell figured id play around)
190x 15 280x8 350x6
Hyper extensions 80lb
80x12x4
sunday chest/triceps
incline machine (hammer strength)
290x9 6 260x8 230x8 8
machine fly
245x12, 11, 8 225x10
Preacher curls machine
110x12 9 100x11 8
Standing ez bar 60lb/40lb curl drop set
10(4) 8(4) 7(3) 7(3)
finished with some triceps rope and dips
my cool story bro moment. Had minor surgery on back of my neck monday so could do barbell squats. so first time in long time i did leg presses completely fresh. its been a long time goal to leg press a solid 1k. i know it doesnt mean much, and its not a good exercise, squats are the real thing, blah blah. Whatever, i hit my long time goal, kind of unceremoniously. No one around, no one to share with, wasnt planning it, just did it.
Leg press
730x12 900x9 950x6 1000x4 730x8
Leg curls, standing unilateral
95x11 7 85x9 8
Calf raises, seated
230x11, 8, 200x12 7 11
Hack squat (never used this before, since i could squat barbell figured id play around)
190x 15 280x8 350x6
Hyper extensions 80lb
80x12x4
sunday chest/triceps
incline machine (hammer strength)
290x9 6 260x8 230x8 8
machine fly
245x12, 11, 8 225x10
Preacher curls machine
110x12 9 100x11 8
Standing ez bar 60lb/40lb curl drop set
10(4) 8(4) 7(3) 7(3)
finished with some triceps rope and dips
Posted on 2/13/23 at 1:05 pm to caro81
Started back today on VDIP. I knew I wouldn’t stick with 531. It’s just not how I like to train.
Posted on 2/13/23 at 1:46 pm to bamaguy17
quote:
VDIP
whats dis?
Posted on 2/13/23 at 2:10 pm to lsu777
quote:
whats dis?
Volume dependent progression. It’s a GZCL program. Your tier 1 lifts have a goal of 10 reps in 3 sets. Hit the goal you move up 5lbs the next week. Supposed to be 8-9 RPE. I use it in 4 week blocks, then raise my training max 10lbs. Think 3 steps forward 2 steps back.
Their 2 is a 25-30 rep goal in 3 sets before adding weight.
Tier 3 is 50 reps in 4 sets with 1 min rest.
It’s not sustainable for an intermediate but it’s a nice change of pace, and it can add some GPP really quickly.
Posted on 2/13/23 at 7:16 pm to lsu777
Bench
205x5. 235x5. 255x5.
5x10@155
Db incline
4x10w/60s
Db flys
4x10w/40s
205x5. 235x5. 255x5.
5x10@155
Db incline
4x10w/60s
Db flys
4x10w/40s
Posted on 2/14/23 at 12:27 pm to Chief316
Tricep extensions
4x12@90
Overhead Tricep extensions
4x12@80
Db curl
4x6w/45s
Cable curls
4x12@80
Preacher curls
4x12@75
Gagging my way through some grilled chicken and rice post workout. Discipline over motivation I suppose….
4x12@90
Overhead Tricep extensions
4x12@80
Db curl
4x6w/45s
Cable curls
4x12@80
Preacher curls
4x12@75
Gagging my way through some grilled chicken and rice post workout. Discipline over motivation I suppose….
Posted on 2/14/23 at 12:50 pm to lsu777
W1d4 of rebuitl completed sunday
w2d1- push day completed last night. this is my favorite day of the program. really like the shoulder y raises and finishing the day with the lateral raise 21s
w2d1- push day completed last night. this is my favorite day of the program. really like the shoulder y raises and finishing the day with the lateral raise 21s
Posted on 2/14/23 at 7:53 pm to lsu777
Tonight
Squats: 295 3x1 and 245 3x3 (paused)
Bench: 225 3x1
1 mile run and abs.
Squats: 295 3x1 and 245 3x3 (paused)
Bench: 225 3x1
1 mile run and abs.
Posted on 2/15/23 at 9:29 am to Tiger_n_Texas
YG-PPSA
Wk 7 Day 2
Squat: 135-4, 150-4, 160-4, 170-4
SS Chin: [-65]-4, [-60]-4x2, [-50]-4
OH Press: 85-8, 95-8, 105-7 (failed last set)
CG Bench: 100-10, 105-10x2
Skullcrushers: 40-20x4
Shrugs: 100-20x4
Wk 7 Day 2
Squat: 135-4, 150-4, 160-4, 170-4
SS Chin: [-65]-4, [-60]-4x2, [-50]-4
OH Press: 85-8, 95-8, 105-7 (failed last set)
CG Bench: 100-10, 105-10x2
Skullcrushers: 40-20x4
Shrugs: 100-20x4
Posted on 2/15/23 at 10:26 am to Tiger_n_Texas
Legs today
Dumbell goblet squats slow up/slow down
4 sets of 12 with 75lb bell.
Dumbell sumo squats slow down/fast up no lock out at top
2 sets of 12 with 85lb bell
4 sets of 10 with 95lb bell
6 sets of Calves in the machine
Dumbell deadlifts 4 sets of 8 with 55lbs bells in each hand.
5 sets of farmers walks with 50 lbs bells 40 seconds per set.
Dumbell goblet squats slow up/slow down
4 sets of 12 with 75lb bell.
Dumbell sumo squats slow down/fast up no lock out at top
2 sets of 12 with 85lb bell
4 sets of 10 with 95lb bell
6 sets of Calves in the machine
Dumbell deadlifts 4 sets of 8 with 55lbs bells in each hand.
5 sets of farmers walks with 50 lbs bells 40 seconds per set.
Posted on 2/15/23 at 12:14 pm to Tiger Ryno
I’ve twinged my back in some sort of way. I’m pretty sure it’s because I was so sore after bench day that I was throwing the baseball with my kids all weird. Being 43 sucks. About to find out, 3 max rep sets of squats at 85% today and RDLs
Posted on 2/15/23 at 12:17 pm to Tiger Ryno
75 DL at 225 today, baw. Weak backs are for sissies.
Posted on 2/15/23 at 12:19 pm to BigPerm30
2 herniated disks in lower back. My heavy dead days are behind me.
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