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Posted on 2/22/23 at 4:44 am to Tiger Ryno
Deadlift
230x5/265x5/295 3x5
Bench Press
135x5/155x5/175 5x5
Dumbell Row 55 5x10
DB Curls 15 10x10
Burpees
230x5/265x5/295 3x5
Bench Press
135x5/155x5/175 5x5
Dumbell Row 55 5x10
DB Curls 15 10x10
Burpees
Posted on 2/23/23 at 6:17 am to benfasa
1 rep max week
Bench - 250
Squat - 315
Clean - 230
Tomorrow is deadlift. Never been a strong squatter unfortunately. Gonna try to move the clean to the 250 range this year. I maybe could have gotten 235 or 240 but really don’t want to get injured
Bench - 250
Squat - 315
Clean - 230
Tomorrow is deadlift. Never been a strong squatter unfortunately. Gonna try to move the clean to the 250 range this year. I maybe could have gotten 235 or 240 but really don’t want to get injured
Posted on 2/23/23 at 12:25 pm to JumpingTheShark
Db OHP
3x3 w/65s
5x10w/35s
Db raises
3x10 out front
3x10 to side
Machine shoulder press
4x10@110
Facepulls
4x12@100
3x3 w/65s
5x10w/35s
Db raises
3x10 out front
3x10 to side
Machine shoulder press
4x10@110
Facepulls
4x12@100
Posted on 2/23/23 at 12:54 pm to Chief316
Pull day
Rows lying face down in a incline bench
5 sets of 12, 12, 10, 8, 8 with 35lb-50 lb kettle bells.
Arnold trap front Y raises lying face down in a bench
6 sets of 8 with 15 lb DBs
Rear delt reverse Flys
1x 15 with 15lb dbs
2x12 with 20 lb dbs
2x8 with 25 lb dbs
Side dwlt lateral raises
4 x 8 with 25 lbs dbs
Lat pull downs on machine
3x 10 145 lbs
Face pulls with rope on cable machine
4x12, 10, 8, 8
Hammer curls
1x15 each arm with 15lb dbs
1x12 each arm with 20 lb dbs
4x8 each arm with 25lb DBs.
Ez bar curls
4x8 with 50 lb Ez bar alternating close and wide grip.
Rows lying face down in a incline bench
5 sets of 12, 12, 10, 8, 8 with 35lb-50 lb kettle bells.
Arnold trap front Y raises lying face down in a bench
6 sets of 8 with 15 lb DBs
Rear delt reverse Flys
1x 15 with 15lb dbs
2x12 with 20 lb dbs
2x8 with 25 lb dbs
Side dwlt lateral raises
4 x 8 with 25 lbs dbs
Lat pull downs on machine
3x 10 145 lbs
Face pulls with rope on cable machine
4x12, 10, 8, 8
Hammer curls
1x15 each arm with 15lb dbs
1x12 each arm with 20 lb dbs
4x8 each arm with 25lb DBs.
Ez bar curls
4x8 with 50 lb Ez bar alternating close and wide grip.
This post was edited on 2/23/23 at 12:58 pm
Posted on 2/23/23 at 6:17 pm to Chief316
quote:
8 reps with an 80lb dumbbell for curls? Or (2)40lb dumbbells?
80 lbs. total so (2) 40lb db's. I'll be sure that everyone knows if I ever curl 160 lbs. lol
Posted on 2/23/23 at 7:45 pm to Tiger_n_Texas
YG-PPSA
Wk 8 Day 3
Deadlift: 150-7, 160-7, 170-7, 180-7
Bench Press: 120-8, 130-8, 135-8, 140-8
Rev Grip Bent Rows: 95-5, 100-5, 105-5, 110-5x2
Dips: [-75]-12, [-65]-12x3
Rev Grip BB Curl: 40-20x3
Shrugs: 110-10x3
Wk 8 Day 3
Deadlift: 150-7, 160-7, 170-7, 180-7
Bench Press: 120-8, 130-8, 135-8, 140-8
Rev Grip Bent Rows: 95-5, 100-5, 105-5, 110-5x2
Dips: [-75]-12, [-65]-12x3
Rev Grip BB Curl: 40-20x3
Shrugs: 110-10x3
Posted on 2/23/23 at 11:29 pm to Tiger_n_Texas
Triceps/Traps:
Bench Press-Close Grip, Football Bar
Set 1: 35 lb × 10 [Warm-up]
Set 2: 125 lb × 5 [Warm-up]
Set 3: 225 lb × 2
Set 4: 245 lb × 2
Set 5: 255 lb × 2
Set 6: 270 lb × 1
T Bar Row
Set 1: 135 lb × 7
Set 2: 170 lb × 6
Set 3: 195 lb × 4
Set 4: 210 lb × 3
Skull Crushers
Set 1: 80 lb × 15
Set 2: 80 lb × 13
Set 3: 80 lb × 11
Bench Press-Close Grip, Football Bar
Set 1: 35 lb × 10 [Warm-up]
Set 2: 125 lb × 5 [Warm-up]
Set 3: 225 lb × 2
Set 4: 245 lb × 2
Set 5: 255 lb × 2
Set 6: 270 lb × 1
T Bar Row
Set 1: 135 lb × 7
Set 2: 170 lb × 6
Set 3: 195 lb × 4
Set 4: 210 lb × 3
Skull Crushers
Set 1: 80 lb × 15
Set 2: 80 lb × 13
Set 3: 80 lb × 11
Posted on 2/24/23 at 4:30 am to lattin1
OHP 90 10x5
Weigthed Chins 10 5x5
Rear Lateral Raises 10 10x10
Dumbbell Shrugs 75 4x10, 65 6x10
Squats 195x5/220x5/250x5/125x20
Weigthed Chins 10 5x5
Rear Lateral Raises 10 10x10
Dumbbell Shrugs 75 4x10, 65 6x10
Squats 195x5/220x5/250x5/125x20
Posted on 2/24/23 at 8:39 am to Tiger_n_Texas
YG-PPSA
Wk 8 Day 4
Squat: 160-5x5
SS Pullup: [-65]-4, [-60]-4x2, [-50]-4
OH Press: 90-10, 95-10x2
Skullcrushers: 40-20x4
Shrugs: 100-20x4
Wk 8 Day 4
Squat: 160-5x5
SS Pullup: [-65]-4, [-60]-4x2, [-50]-4
OH Press: 90-10, 95-10x2
Skullcrushers: 40-20x4
Shrugs: 100-20x4
Posted on 2/25/23 at 10:00 am to Tiger_n_Texas
Starting PPSA: Jacked Up Joker monday which focuses on bench press and squat. So I used today to test bench press and squat for accurate maxes. Worked up bench to 2 reps at 205 and got squat up to 3 reps at 245 and 1 rep at 255.
Finished up with a KB mile using 2 20# KBs.
Finished up with a KB mile using 2 20# KBs.
Posted on 2/26/23 at 3:56 pm to Tiger_n_Texas
Chest/Rear Delts:
Bench Press (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 245 lb × 4
Set 5: 265 lb × 3
Set 6: 275 lb × 2
Set 7: 295 lb × 1
Set 8: 305 lb × 1
Set 9: 225 lb × 7
Incline DB Press
Set 1: 160 lb × 8
Set 2: 190 lb × 8
Set 3: 190 lb × 8
Rear Lateral Raise (machine)
Set 1: 120 lb × 20
Set 2: 120 lb × 16
Set 3: 120 lb × 15
Bench Press (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 245 lb × 4
Set 5: 265 lb × 3
Set 6: 275 lb × 2
Set 7: 295 lb × 1
Set 8: 305 lb × 1
Set 9: 225 lb × 7
Incline DB Press
Set 1: 160 lb × 8
Set 2: 190 lb × 8
Set 3: 190 lb × 8
Rear Lateral Raise (machine)
Set 1: 120 lb × 20
Set 2: 120 lb × 16
Set 3: 120 lb × 15
Posted on 2/26/23 at 5:45 pm to Tiger_n_Texas
Tested deadlift max (first time). Started at 135 doing 3 reps at each weight. Worked my up to 1 rep at 265; completed 3 reps at 245 prior.
Finished with a KB mile using 2-15# KBs.
Happy with my first maxes: 205 Bench, 255 Squat, and 265 Deadlift
Starting Jacked Up Joker tomorrow. I'll test again after finishing up the program.
Finished with a KB mile using 2-15# KBs.
Happy with my first maxes: 205 Bench, 255 Squat, and 265 Deadlift
Starting Jacked Up Joker tomorrow. I'll test again after finishing up the program.
Posted on 2/27/23 at 4:46 am to Tiger_n_Texas
Squat
180x5/205x5/235 5x5
OHP
80x5/95x5/105x5/80x13
Dumbbell Facepulls 12.5x100 in 10 sets
I did 88 chins and 67 dips before calling it for time.
180x5/205x5/235 5x5
OHP
80x5/95x5/105x5/80x13
Dumbbell Facepulls 12.5x100 in 10 sets
I did 88 chins and 67 dips before calling it for time.
This post was edited on 2/27/23 at 4:49 am
Posted on 2/27/23 at 7:35 am to benfasa
Almost a year removed from surgery where I pretty much had to hit the reset button on lifts. I’ve been running BBB for ab 9 months now. Last weeks too sets at ~167BW:
Bench: 225x13
Squat: 280x6
OHP: 135x7
Deadlift: 315x7
Finally starting to feel strong again.
Bench: 225x13
Squat: 280x6
OHP: 135x7
Deadlift: 315x7
Finally starting to feel strong again.
Posted on 2/27/23 at 8:42 am to Tiger_n_Texas
JUJ-PPSA
Wk 1 Day 1
Bench: 140-5x5
DB Shoulder Press: 25-20x3
Band Pull Aparts: 20-20x3
DB Skullcrushers: 35-10x4, 40-10x4, 45-10x2
Shrugs: 100-25x4
Wk 1 Day 1
Bench: 140-5x5
DB Shoulder Press: 25-20x3
Band Pull Aparts: 20-20x3
DB Skullcrushers: 35-10x4, 40-10x4, 45-10x2
Shrugs: 100-25x4
Posted on 2/27/23 at 1:52 pm to Tiger_n_Texas
170 lb bodyweight. Down ~10 since Jan 1st, need to shake 10 more.
It feels like it's been months since I've bench pressed, had a shoulder injury. I've been doing light push ups and dumbbell work. Knocked the training wheels off today, didn't go as heavy as I could but everything felt right.
Bench press
5x5
185x5
205x5
225x5x3
Weighted pull ups
8x3 with 45 lbs
Dips
3x15
DB pullovers
60 lb DB, 4x8
20 minute run.
It feels like it's been months since I've bench pressed, had a shoulder injury. I've been doing light push ups and dumbbell work. Knocked the training wheels off today, didn't go as heavy as I could but everything felt right.
Bench press
5x5
185x5
205x5
225x5x3
Weighted pull ups
8x3 with 45 lbs
Dips
3x15
DB pullovers
60 lb DB, 4x8
20 minute run.
Posted on 2/27/23 at 4:37 pm to Loup
Tricep extensions
4x12@100
Tricep extensions overhead
4x12@100
Db curl
4x6w/45s
Cable curls
4x12@ 90
Preacher curls
4x12@80
4x12@100
Tricep extensions overhead
4x12@100
Db curl
4x6w/45s
Cable curls
4x12@ 90
Preacher curls
4x12@80
Posted on 2/28/23 at 11:39 am to Tiger_n_Texas
JUJ-PPSA
Wk 1 Day 2
Squat: 160-5x5
DB Pull overs: 20-5, 25-5, 30-5, 35-5
Pullups: [-65]-5x2, [-50]-3x2
SS BB Curls: 40-10x2, 50-10x8
Shrugs: 100-25x4
Wk 1 Day 2
Squat: 160-5x5
DB Pull overs: 20-5, 25-5, 30-5, 35-5
Pullups: [-65]-5x2, [-50]-3x2
SS BB Curls: 40-10x2, 50-10x8
Shrugs: 100-25x4
Posted on 2/28/23 at 12:34 pm to Tiger_n_Texas
Last night.
I started nSuns again
Bench: 8 sets with 190 3x4 being the working weight
OHP: 9 sets with up to 100x8
Bicep Curls: 35 3x10
T Bar Rows: 55x10, 70x8, 80x6
Abs
Rolled my ankled moving furniture this weekend. Might not be able to squat for a couple weeks.
I started nSuns again
Bench: 8 sets with 190 3x4 being the working weight
OHP: 9 sets with up to 100x8
Bicep Curls: 35 3x10
T Bar Rows: 55x10, 70x8, 80x6
Abs
Rolled my ankled moving furniture this weekend. Might not be able to squat for a couple weeks.
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