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Started By
Message
re: Daily Strength Check-In
Posted on 3/12/23 at 9:02 pm to JamesLang
Posted on 3/12/23 at 9:02 pm to JamesLang
Started light today after an endurance shoulder and chest day yesterday.
Flat: 135x12, 160x8, 185x4, 205x8, 215x8, 225x8, 230x6
Incline DB: 75x8, 80x8
Wide Grip Upright Rows: 90x8x3
Seated Machine Lateral Raises: 95x8, 100x8, 105x8
Rear Pec Dec: 120x8, 130x8, 140x8
Skipped the 3rd set of incline DBs. L-elbow was screaming.
Flat: 135x12, 160x8, 185x4, 205x8, 215x8, 225x8, 230x6
Incline DB: 75x8, 80x8
Wide Grip Upright Rows: 90x8x3
Seated Machine Lateral Raises: 95x8, 100x8, 105x8
Rear Pec Dec: 120x8, 130x8, 140x8
Skipped the 3rd set of incline DBs. L-elbow was screaming.
This post was edited on 3/12/23 at 10:06 pm
1
Posted on 3/13/23 at 6:46 pm to Blutarsky
Incline dumbell press
1x8 70lb dbs.
2x5 and 1x6 with 85lb dbs.
Decline Dumbell bench
5x10 55lb dbs
Incline chest flies on the machine
2x12
2x8
Tricep push downs
6x 30, 20, 15, 12, 10
Tricep kickbacks
3x8 each arm 15lb Db.
Farmer walks
5x 40 seconds with 50lb kettlebells each arm
1x8 70lb dbs.
2x5 and 1x6 with 85lb dbs.
Decline Dumbell bench
5x10 55lb dbs
Incline chest flies on the machine
2x12
2x8
Tricep push downs
6x 30, 20, 15, 12, 10
Tricep kickbacks
3x8 each arm 15lb Db.
Farmer walks
5x 40 seconds with 50lb kettlebells each arm
Posted on 3/15/23 at 1:15 pm to Tiger Ryno
Chest day
Bench
210x5. 240x5. 260x5.
5x10@185
Dumbbell incline
4x10w/65s
Flys
4x10w/45s
Bench
210x5. 240x5. 260x5.
5x10@185
Dumbbell incline
4x10w/65s
Flys
4x10w/45s
Posted on 3/18/23 at 1:09 pm to Chief316
Back/Shoulders
Barbell Rows: 185 4x3
OHP: 105 4x6
Lat Pulldowns: Up to 160x8
Seated OHP (dummbells): 45 3x8
Single Arm DB Rows: 70 3x8
Shoulder Shrugs: 115 3x8
Deload-ish week
Barbell Rows: 185 4x3
OHP: 105 4x6
Lat Pulldowns: Up to 160x8
Seated OHP (dummbells): 45 3x8
Single Arm DB Rows: 70 3x8
Shoulder Shrugs: 115 3x8
Deload-ish week
Posted on 3/20/23 at 1:09 pm to Bonkers119
Bench day
230x3. 240x3. 280x3.
5x10@185
Db incline
4x10w/65s
Db flys
4x10w/45s
230x3. 240x3. 280x3.
5x10@185
Db incline
4x10w/65s
Db flys
4x10w/45s
Posted on 3/20/23 at 6:08 pm to Chief316
Back in my normal gym after a week in San Diego working out in hotel gym.
Push day
Dumbell Incline bench press
3x8 85lb dbs
Dumbell bench press
5x10 60lb dbs.
Cable Incline chest flies
3x8
Tricep push downs
6x 30, 25, 20, 15, 12, 10) pyramid
Tricep Kickbacks
3x8 each arm 15lbs.
Push day
Dumbell Incline bench press
3x8 85lb dbs
Dumbell bench press
5x10 60lb dbs.
Cable Incline chest flies
3x8
Tricep push downs
6x 30, 25, 20, 15, 12, 10) pyramid
Tricep Kickbacks
3x8 each arm 15lbs.
This post was edited on 3/20/23 at 6:09 pm
Posted on 3/20/23 at 8:09 pm to Tiger Ryno
Squat Day
Back Squats
5x255
3x300
2x340
2x385
1x405
Front Squats
5x225
4x260
4x280
4x300
3x1100m rows
3x8 Ring Dips
3x8 Barbell Curls 95#
3x20 sec hollow holds
Back Squats
5x255
3x300
2x340
2x385
1x405
Front Squats
5x225
4x260
4x280
4x300
3x1100m rows
3x8 Ring Dips
3x8 Barbell Curls 95#
3x20 sec hollow holds
Posted on 3/21/23 at 8:09 am to mule74
Last week’s top sets @ 170BW:
Bench: 260x8
OHP: 140x8
Squat: 275x10
DL: 315x8
Bench: 260x8
OHP: 140x8
Squat: 275x10
DL: 315x8
Posted on 3/21/23 at 5:54 pm to Dixie Normus
Shoulder Press
5x3 #175
Power Jerk
5x150
4x165
3x180
3x190
2x205
METCON
Bike-Cleans-Jump Rope
Good Mornings 3x12 #135
Pull-ups 3x10
Banded Tricep Ext 3x12
5x3 #175
Power Jerk
5x150
4x165
3x180
3x190
2x205
METCON
Bike-Cleans-Jump Rope
Good Mornings 3x12 #135
Pull-ups 3x10
Banded Tricep Ext 3x12
Posted on 3/21/23 at 9:11 pm to mule74
4 mile walk today.
Posted on 3/22/23 at 11:27 am to Tiger Ryno
RFESS
2x10 each leg (25lb dbs)
2x8 each leg (35lb dbs)
Sumo dumbell squat
4x12 100lb Db.
Calf presses in leg press machine
6x 30, 20, 15, 12, 12 12 pyramid
Farmer walks
5x40 sec with 50lb kbs each hand.
2x10 each leg (25lb dbs)
2x8 each leg (35lb dbs)
Sumo dumbell squat
4x12 100lb Db.
Calf presses in leg press machine
6x 30, 20, 15, 12, 12 12 pyramid
Farmer walks
5x40 sec with 50lb kbs each hand.
Posted on 3/23/23 at 11:18 am to Tiger Ryno
4 mile walk today.
Posted on 3/23/23 at 2:26 pm to Tiger Ryno
Tricep extensions
4x12@120
Overhead Tricep extensions
4x12@120
Ez bar curl
4x6@90
Db hammer curls
4x12@35s
Cable curls
4x12@110
4x12@120
Overhead Tricep extensions
4x12@120
Ez bar curl
4x6@90
Db hammer curls
4x12@35s
Cable curls
4x12@110
Posted on 3/23/23 at 8:48 pm to Chief316
40 mins of Zone 2 on the bike this morning.
Nine holes of golf this afternoon.
Nine holes of golf this afternoon.
This post was edited on 3/23/23 at 9:36 pm
Posted on 3/24/23 at 12:26 pm to mule74
Db shoulder press
3 sets of 5w/65s
5x10 w/35s
Db shoulder raises
3x10 out front
3x10 to the side w/20s
Machine shoulder press
4x12@110
Face pulls
4x12@110
3 sets of 5w/65s
5x10 w/35s
Db shoulder raises
3x10 out front
3x10 to the side w/20s
Machine shoulder press
4x12@110
Face pulls
4x12@110
Posted on 3/24/23 at 1:41 pm to Chief316
I switched it up today after watching Jay Cutler talk about how he lifted for max growth with working sets of 3x 12 most of the time and never locking out, keeping constant tension on the muscles. Wow what a pump I got. Muscles were screaming. 21 Toal working sets
DB shoulder presses (sitting)
3x12 50lb dbs.
Sitting DB lateral raises
3x12 20 lbs dbs
Rear delt DB flies (face down on a Incline bench)
3x12 20 lbs dbs.
Face pulls (machine) 40 lbs
3x12
Back rows (sitting/machine)
3x12 (95 lbs)
Db hammer curls
3x12 each arm (20lbs)
Bicep curls with flat bar on cable machine
3x12 (50lbs)
DB shoulder presses (sitting)
3x12 50lb dbs.
Sitting DB lateral raises
3x12 20 lbs dbs
Rear delt DB flies (face down on a Incline bench)
3x12 20 lbs dbs.
Face pulls (machine) 40 lbs
3x12
Back rows (sitting/machine)
3x12 (95 lbs)
Db hammer curls
3x12 each arm (20lbs)
Bicep curls with flat bar on cable machine
3x12 (50lbs)
Posted on 3/26/23 at 2:06 pm to Tiger Ryno
Traveling so had to move squat day to today.
Back Squat
7 x #275 (EMOM)
Front Squat
3 x 5 #205
7x500m row at 1:50 pace (45 secs rest)
3x10
Chest press
Barbell curls
3x30 flutter kicks
Back Squat
7 x #275 (EMOM)
Front Squat
3 x 5 #205
7x500m row at 1:50 pace (45 secs rest)
3x10
Chest press
Barbell curls
3x30 flutter kicks
Posted on 3/27/23 at 12:24 pm to Tiger Ryno
Sticking with the Jay cutler method for a few weeks here with no lockouts /constant tension on the target muscles and 3x 12 working sets. I'm enjoying.
Working sets:
Incline dumbell press
3x12 70lb dbs
Mid and lower Chest cable Flys
3x12
Tricep kickbacks
3x12 each arm 20lb DBs.
Tricep Push downs on cable machine
3x12 75lbs
Farmer walks
5x40 secs with 55lb dbs
Working sets:
Incline dumbell press
3x12 70lb dbs
Mid and lower Chest cable Flys
3x12
Tricep kickbacks
3x12 each arm 20lb DBs.
Tricep Push downs on cable machine
3x12 75lbs
Farmer walks
5x40 secs with 55lb dbs
Posted on 3/29/23 at 8:51 am to Tiger Ryno
Feeling strong again after being in there consistently for the last month.
Top sets for leg day were 405x5, x4, x4
Chest last night: 315x5, x4, x5
Top sets for leg day were 405x5, x4, x4
Chest last night: 315x5, x4, x5
Posted on 3/29/23 at 9:52 am to Proximo
That’ll frickin do baw
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