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Started By
Message
re: Daily Strength Check-In
Posted on 2/28/23 at 1:08 pm to Bonkers119
Posted on 2/28/23 at 1:08 pm to Bonkers119
After warm up sets:
Incline dumbell press:
2x6 80lb dbs
1x8 80lb dbs
5x10 55lb dbs
Cable Flys (upper chest}
4x (10,8,8,8) pyramid
Tricep push downs on machine
6 x(25, 15, 12, 10, 10,8) pyramid
Tricep kickbacks
3x8 each arm 15 lb DBs.
Incline dumbell press:
2x6 80lb dbs
1x8 80lb dbs
5x10 55lb dbs
Cable Flys (upper chest}
4x (10,8,8,8) pyramid
Tricep push downs on machine
6 x(25, 15, 12, 10, 10,8) pyramid
Tricep kickbacks
3x8 each arm 15 lb DBs.
This post was edited on 2/28/23 at 1:10 pm
0
Posted on 3/1/23 at 1:09 am to Bonkers119
Triceps/Traps:
Weighted Dips
Set 1: 1 lb × 12 [Warm-up]
Set 2: 45 lb × 8 [Warm-up]
Set 3: 125 lb × 5
Set 4: 135 lb × 5
Set 5: 160 lb × 3
Incline Row (Dumbbell)
Set 1: 160 lb × 7
Set 2: 180 lb × 7
Set 3: 200 lb × 7
Skull crushers- Football Bar
Set 1: 35 lb × 12 [Warm-up]
Set 2: 85 lb × 11
Set 3: 85 lb × 11
Set 4: 85 lb × 10
Seated Row (Cable)
Set 1: 160 lb × 6
Set 2: 180 lb × 6
Weighted Dips
Set 1: 1 lb × 12 [Warm-up]
Set 2: 45 lb × 8 [Warm-up]
Set 3: 125 lb × 5
Set 4: 135 lb × 5
Set 5: 160 lb × 3
Incline Row (Dumbbell)
Set 1: 160 lb × 7
Set 2: 180 lb × 7
Set 3: 200 lb × 7
Skull crushers- Football Bar
Set 1: 35 lb × 12 [Warm-up]
Set 2: 85 lb × 11
Set 3: 85 lb × 11
Set 4: 85 lb × 10
Seated Row (Cable)
Set 1: 160 lb × 6
Set 2: 180 lb × 6
Posted on 3/1/23 at 9:30 am to Tiger_n_Texas
JUJ-PPSA
Wk 1 Day 3
Bench: 130-8x5
OHP: 85-15, 75-13,65-15 (underestimated the 15 rep sets and had to decrease weight on sets 2 and 3)
Band Pull Aparts: 20-20x3
Triceps Push Downs: 20-20, 30-20x3, 35-20, 40-20, 45-20x2
Shrugs: 100-25x4
Wk 1 Day 3
Bench: 130-8x5
OHP: 85-15, 75-13,65-15 (underestimated the 15 rep sets and had to decrease weight on sets 2 and 3)
Band Pull Aparts: 20-20x3
Triceps Push Downs: 20-20, 30-20x3, 35-20, 40-20, 45-20x2
Shrugs: 100-25x4
Posted on 3/1/23 at 12:51 pm to Loup
171 lbs
Leg day
Back squat
Warm up, 3x10x135
225x12
265x10
275x8
315x5
Lunges
4x10 w/45 lb DBs
RDLs
3x10x185
20 minute run.
Leg day
Back squat
Warm up, 3x10x135
225x12
265x10
275x8
315x5
Lunges
4x10 w/45 lb DBs
RDLs
3x10x185
20 minute run.
Posted on 3/1/23 at 1:16 pm to Loup
Deadlifts/Biceps:
Deadlift (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 315 lb × 3 [Warm-up]
Set 5: 345 lb × 4
Set 6: 375 lb × 3
Set 7: 410 lb × 2
Incline Curl (Dumbbell)
Set 1: 60 lb × 13
Set 2: 70 lb × 11
Set 3: 80 lb × 6
Set 4: 90 lb × 8
Ab Wheel
Set 1: 12 reps
Set 2: 12 reps
Crunch (Machine)
Set 1: 245 lb × 15
Set 2: 245 lb × 15
Deadlift (Barbell)
Set 1: 45 lb × 10 [Warm-up]
Set 2: 135 lb × 5 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 315 lb × 3 [Warm-up]
Set 5: 345 lb × 4
Set 6: 375 lb × 3
Set 7: 410 lb × 2
Incline Curl (Dumbbell)
Set 1: 60 lb × 13
Set 2: 70 lb × 11
Set 3: 80 lb × 6
Set 4: 90 lb × 8
Ab Wheel
Set 1: 12 reps
Set 2: 12 reps
Crunch (Machine)
Set 1: 245 lb × 15
Set 2: 245 lb × 15
Posted on 3/1/23 at 2:17 pm to lattin1
Bench day
225x5. 275x3. 325x1
5x10@155
Db incline bench
4x10w/65s
Flys
4x10w/40s
225x5. 275x3. 325x1
5x10@155
Db incline bench
4x10w/65s
Flys
4x10w/40s
Posted on 3/2/23 at 8:37 am to Tiger_n_Texas
JUJ-PPSA
Wk 1 Day 4
Squat: Warm up (45-10x4, 135-10); 150-8x5
DB Row: 40-5, 45-5, 50-5, 55-5, 60-5
Deadlift: 135-10, 145-10x4, 155-10x4, 165-10
SS Curls: 40-10x6, 50-10x4
Shrugs: 100-25x4
Wk 1 Day 4
Squat: Warm up (45-10x4, 135-10); 150-8x5
DB Row: 40-5, 45-5, 50-5, 55-5, 60-5
Deadlift: 135-10, 145-10x4, 155-10x4, 165-10
SS Curls: 40-10x6, 50-10x4
Shrugs: 100-25x4
This post was edited on 3/2/23 at 11:38 am
Posted on 3/2/23 at 11:21 am to Tiger_n_Texas
Hack squat
365x5. 405x3. 500x1.
Leg extension
5x12@100
Lat pulldowns
4x12@120
Machine rows
4x12@140
365x5. 405x3. 500x1.
Leg extension
5x12@100
Lat pulldowns
4x12@120
Machine rows
4x12@140
Posted on 3/2/23 at 12:12 pm to Chief316
DB goblet squats
4x15 with 75lb dB.
Db sumo squat
4x12 with 100lb dumbell. No lockout/pause at top.
Calf presses in leg press machine
6x (35,20, 16,12,10,10) pyramid
Db RDL
4x8 with 55lb DBs.
4x15 with 75lb dB.
Db sumo squat
4x12 with 100lb dumbell. No lockout/pause at top.
Calf presses in leg press machine
6x (35,20, 16,12,10,10) pyramid
Db RDL
4x8 with 55lb DBs.
This post was edited on 3/2/23 at 12:14 pm
Posted on 3/3/23 at 4:42 am to Tiger Ryno
GIANT SET:
OHP 65 10x5
Weigthed Chins 12.5 5x5
Rear Lateral Raises 12.5 10x10
Dumbbell Shrugs 70 10x10
Squats 180x5/205x5/235x5/150x20
OHP 65 10x5
Weigthed Chins 12.5 5x5
Rear Lateral Raises 12.5 10x10
Dumbbell Shrugs 70 10x10
Squats 180x5/205x5/235x5/150x20
Posted on 3/3/23 at 3:06 pm to benfasa
Pull day
Kettle bell back rows laying face down on an Incline bench
2x12 40lb kbs
2x10 45lb kbs
1x8 50lb kbs
Rear delt dumbell reverse flies
1x20 15lb dbs
2x10 20lb dbs
2x8 25lb dbs
Side lateral raises (seated)
2x15 15lb dbs
2x10 20lb dbs
1x8 25lb dbs
Arnold dumbell Y trap raises (face down on Incline bench)
2x10 12lb dbs
2x10 15lb dbs
1x8 20lb DBs
Back rows on machine
5x 15,12, 10, 10, 8 pyramid up to 120lbs.
Hammer curls
1x15 each arm 15lb dbs
2x10 each arm 20lb dbs
3x8 each arm 25lb dbs
1x6 each arm 30lb dbs
Ez bar curls
4x8 50lbs alternating close and wide grip. Slow excentrics on every rep.
Kettle bell back rows laying face down on an Incline bench
2x12 40lb kbs
2x10 45lb kbs
1x8 50lb kbs
Rear delt dumbell reverse flies
1x20 15lb dbs
2x10 20lb dbs
2x8 25lb dbs
Side lateral raises (seated)
2x15 15lb dbs
2x10 20lb dbs
1x8 25lb dbs
Arnold dumbell Y trap raises (face down on Incline bench)
2x10 12lb dbs
2x10 15lb dbs
1x8 20lb DBs
Back rows on machine
5x 15,12, 10, 10, 8 pyramid up to 120lbs.
Hammer curls
1x15 each arm 15lb dbs
2x10 each arm 20lb dbs
3x8 each arm 25lb dbs
1x6 each arm 30lb dbs
Ez bar curls
4x8 50lbs alternating close and wide grip. Slow excentrics on every rep.
Posted on 3/4/23 at 12:39 am to Tiger Ryno
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: 285 lb × 2
Set 7: 295 lb × 1
Set 8: 225 lb × 9
Incline DB Press
Set 1: 160 lb × 10
Set 2: 190 lb × 10
Set 3: 190 lb × 8
Rear Lateral Raise (machine)
Set 1: 120 lb × 20
Set 2: 120 lb × 18
Set 3: 120 lb × 16
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: 285 lb × 2
Set 7: 295 lb × 1
Set 8: 225 lb × 9
Incline DB Press
Set 1: 160 lb × 10
Set 2: 190 lb × 10
Set 3: 190 lb × 8
Rear Lateral Raise (machine)
Set 1: 120 lb × 20
Set 2: 120 lb × 18
Set 3: 120 lb × 16
Posted on 3/6/23 at 10:00 am to lattin1
Push day
Dumbell bench press
1x10 75lb dbs.
3x5 90lb dbs
Incline dumbell press
5x10 55lb dbs
Cable Incline Flys
3x12 pyramid
Tricep push downs
7x 20, 15, 14, 12, 10, 8,8
Tricep kickbacks
3x10 15lb dbs.
Dumbell bench press
1x10 75lb dbs.
3x5 90lb dbs
Incline dumbell press
5x10 55lb dbs
Cable Incline Flys
3x12 pyramid
Tricep push downs
7x 20, 15, 14, 12, 10, 8,8
Tricep kickbacks
3x10 15lb dbs.
Posted on 3/6/23 at 7:33 pm to Tiger Ryno
Tonight
Barbell Rows: 180 3x4
T Bar Rows: Up to 90x6
Squats: Up to 225x3
Deadlifts: 295 3x3
Leg Press: 180 3x8
Abs
Barbell Rows: 180 3x4
T Bar Rows: Up to 90x6
Squats: Up to 225x3
Deadlifts: 295 3x3
Leg Press: 180 3x8
Abs
This post was edited on 3/6/23 at 7:33 pm
Posted on 3/6/23 at 8:35 pm to Bonkers119
Legs:
Squat (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 [Warm-up]
Set 4: 335 lb × 2
Set 5: 365 lb × 2
Set 6: 385 lb × 1
Set 7: 405 lb × 1
Seated Leg Curl Machine
Set 1: 100 lb × 17
Set 2: 115 lb × 15
Set 3: 130 lb × 13
Leg Press
Set 1: 360 lb × 6
Set 2: 450 lb × 6
Set 3: 540 lb × 6
Set 4: 585 lb × 6
Squat (Barbell)
Set 1: 135 lb × 5 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 315 lb × 3 [Warm-up]
Set 4: 335 lb × 2
Set 5: 365 lb × 2
Set 6: 385 lb × 1
Set 7: 405 lb × 1
Seated Leg Curl Machine
Set 1: 100 lb × 17
Set 2: 115 lb × 15
Set 3: 130 lb × 13
Leg Press
Set 1: 360 lb × 6
Set 2: 450 lb × 6
Set 3: 540 lb × 6
Set 4: 585 lb × 6
Posted on 3/8/23 at 2:13 pm to lattin1
Pull day
Kettle bell back rows (face down on Incline bench)
2x10 45lb bells
3x8 50 lb bells
Reverse rear delt flies (face down on Incline bench)
4x8 20 lb dumbells.
Side lateral raises with cable machine
4x8 each arm 25 lbs
Sitting Back rows (machine)
6x12, 10, 10, 8,8,6 (pyramid up to 130 lbs)
Face pulls
4x8
Flat bar curls on cable machine
3x10 40lbs
2x8 50 lbs
3x6 60 lbs (slow eccentrics)
Cross chest bicep curls
4x8 each arm (20lb DBs)
Shrugs
3x15 70lb dbs each arm
Kettle bell back rows (face down on Incline bench)
2x10 45lb bells
3x8 50 lb bells
Reverse rear delt flies (face down on Incline bench)
4x8 20 lb dumbells.
Side lateral raises with cable machine
4x8 each arm 25 lbs
Sitting Back rows (machine)
6x12, 10, 10, 8,8,6 (pyramid up to 130 lbs)
Face pulls
4x8
Flat bar curls on cable machine
3x10 40lbs
2x8 50 lbs
3x6 60 lbs (slow eccentrics)
Cross chest bicep curls
4x8 each arm (20lb DBs)
Shrugs
3x15 70lb dbs each arm
Posted on 3/8/23 at 2:44 pm to Tiger_n_Texas
Missed a couple posts
3/3
JUJ-PPSA
Wk 1 Day 5
Triceps Pushdowns: 30-20x3
Bench: 110-10x5
DB Side Lat: 5-20x3
DB Real Lat: 5-20x3
RB Skullcrushers: 40-5, 45-5, 50-5, 55-5, 60-5
Shrugs: 100-25x4
3/7
JUJ-PPSA
Wk 2 Day 1
Squat: 95-10, 115-10, 145-10x5
SS Chinups: [-65]-3, [-60]-3x2, [-50]-3, [-45]-3
DB curls: 30-5x5
DB Pullover: 25-10, 30-10x4
Shrugs: 100-25, 110-25x3
3/8
JUJ-PPSA
Wk 2 Day 2
Triceps Pushdown: 20-20x3
Bench: 140-5x5
BB OHP: 65-20x2, 55-20
Band Pull Aparts: 20-20x5
DB Skullcrusher: 40-8, 45-8x2, 50-8x2, 55-8x2, 60-8
Shrugs: 110-25x4
KB Mile: 2-15# @ 16:20
3/3
JUJ-PPSA
Wk 1 Day 5
Triceps Pushdowns: 30-20x3
Bench: 110-10x5
DB Side Lat: 5-20x3
DB Real Lat: 5-20x3
RB Skullcrushers: 40-5, 45-5, 50-5, 55-5, 60-5
Shrugs: 100-25x4
3/7
JUJ-PPSA
Wk 2 Day 1
Squat: 95-10, 115-10, 145-10x5
SS Chinups: [-65]-3, [-60]-3x2, [-50]-3, [-45]-3
DB curls: 30-5x5
DB Pullover: 25-10, 30-10x4
Shrugs: 100-25, 110-25x3
3/8
JUJ-PPSA
Wk 2 Day 2
Triceps Pushdown: 20-20x3
Bench: 140-5x5
BB OHP: 65-20x2, 55-20
Band Pull Aparts: 20-20x5
DB Skullcrusher: 40-8, 45-8x2, 50-8x2, 55-8x2, 60-8
Shrugs: 110-25x4
KB Mile: 2-15# @ 16:20
Posted on 3/9/23 at 11:31 am to Tiger_n_Texas
Legs
RFESS
1x12 25lb dbs each hand
4x8 35lb dbs each hand
Sumo dumbell squats (no lockout/pause at top)
4x12 100lb Db.
Calf presses in leg press machine
6x 30, 25, 20, 15, 12, 10 pyramid
Farmer walks
5 sets of 40 seconds with 50 lb kbs each hand.
RFESS
1x12 25lb dbs each hand
4x8 35lb dbs each hand
Sumo dumbell squats (no lockout/pause at top)
4x12 100lb Db.
Calf presses in leg press machine
6x 30, 25, 20, 15, 12, 10 pyramid
Farmer walks
5 sets of 40 seconds with 50 lb kbs each hand.
Posted on 3/9/23 at 2:21 pm to Tiger_n_Texas
JUJ-PPSA
Wk 2 Day 3
Squat: 95-10, 105-10, 165-5x5
BB Bent Row: 65-10x3, 70-10x2, 75-10x2, 80-10, 85-10, 90-10
DB Hammer Curl: 10-25x2, 15-25, 20-25
Shrugs: 110-25x4
KB Mile: 2-15# @ 16:20
Wk 2 Day 3
Squat: 95-10, 105-10, 165-5x5
BB Bent Row: 65-10x3, 70-10x2, 75-10x2, 80-10, 85-10, 90-10
DB Hammer Curl: 10-25x2, 15-25, 20-25
Shrugs: 110-25x4
KB Mile: 2-15# @ 16:20
Posted on 3/12/23 at 6:26 pm to Tiger_n_Texas
Went for a bench PR for the hell of it and got it despite being tired as frick. Finally hit a 2 plate bench at a BW of 155 (I know I’m small)
I feel like some of my best gym days have come on my worst personal days.
I feel like some of my best gym days have come on my worst personal days.
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