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Started By
Message
re: Daily Strength Check-In
Posted on 10/27/23 at 12:58 pm to HVAU
Posted on 10/27/23 at 12:58 pm to HVAU
Today:
Bench 1x5 140 lbs, 1x3 185 lbs, 3x3 215 lbs, 1x2 225 lbs, 1x1 245 lb, 1x1 270 lbs (failed)
Squat 1x5 105 lbs, 1x3 140 lbs, 3x10 165 lbs, 1x3 225 lbs
Preacher Curls 3x12 85lbs, 1x8 95 lbs, 1x4 115 lbs, 1x20 75 lbs
Overhead Tricep Extensions 3x12 75 lbs, 1x20 50 lbs
Arnold Press 3x12 40’s
Rope Curls 3x10 80 lbs
Rope Tricep Extensions 3x10 80 lbs
Bench 1x5 140 lbs, 1x3 185 lbs, 3x3 215 lbs, 1x2 225 lbs, 1x1 245 lb, 1x1 270 lbs (failed)
Squat 1x5 105 lbs, 1x3 140 lbs, 3x10 165 lbs, 1x3 225 lbs
Preacher Curls 3x12 85lbs, 1x8 95 lbs, 1x4 115 lbs, 1x20 75 lbs
Overhead Tricep Extensions 3x12 75 lbs, 1x20 50 lbs
Arnold Press 3x12 40’s
Rope Curls 3x10 80 lbs
Rope Tricep Extensions 3x10 80 lbs
3
Posted on 10/30/23 at 12:38 pm to HVAU
Today:
OHP 1x5 90 lbs, 1x3 120 lbs, 8x1 140 lbs, 1x4 140 lbs
DL 1x5 160 lbs, 1x3 215, 3x5 250 lbs
Lat Pulldown 3x13 110 lbs
Leg Ext 3x13 110 lbs
DB Rows 3x13 50’s
Supinated Cable Rows 1x10 125 lbs, 3x10 155 lbs
Decline sit-ups increasing angle each set 3x5, 2x8
OHP 1x5 90 lbs, 1x3 120 lbs, 8x1 140 lbs, 1x4 140 lbs
DL 1x5 160 lbs, 1x3 215, 3x5 250 lbs
Lat Pulldown 3x13 110 lbs
Leg Ext 3x13 110 lbs
DB Rows 3x13 50’s
Supinated Cable Rows 1x10 125 lbs, 3x10 155 lbs
Decline sit-ups increasing angle each set 3x5, 2x8
Posted on 10/31/23 at 11:39 am to HVAU
Today:
Squat 1x5 145, 1x3 190, 2x5 225, 1x8 225, 1x3 245
Bench 1x5 120, 1x3 160, 3x5 185, 1x4 225, 1x2 245
Rope Curl 3x13 80
Rope Tricep Ext 3x13 80
Fly Machine 3x13 140
Preacher Curl 3x10 85, 1x8 95, 1x4 115, 1x20 75
Squat 1x5 145, 1x3 190, 2x5 225, 1x8 225, 1x3 245
Bench 1x5 120, 1x3 160, 3x5 185, 1x4 225, 1x2 245
Rope Curl 3x13 80
Rope Tricep Ext 3x13 80
Fly Machine 3x13 140
Preacher Curl 3x10 85, 1x8 95, 1x4 115, 1x20 75
Posted on 11/2/23 at 1:53 pm to HVAU
Today:
DL 1x5 200 lbs, 1x3 260 lbs, 8x1 305 lbs, 1x4 305 lbs
OHP 1x5 75 lbs, 1x3 100 lbs, 3x5 115 lbs
DB Pullover 3x13 60 lbs
Face Pulls 3x13 115lbs
HS Rows 1x13 140 lbs, 1x13 160 lbs, 1x13 180 lbs
Rear Delt Lateral 3x15 70 lbs
Overhead Rear Delt Rope Pulls 3x15 65 lbs
Decline sit-ups increasing angle each set 3x5, 2x8
DL 1x5 200 lbs, 1x3 260 lbs, 8x1 305 lbs, 1x4 305 lbs
OHP 1x5 75 lbs, 1x3 100 lbs, 3x5 115 lbs
DB Pullover 3x13 60 lbs
Face Pulls 3x13 115lbs
HS Rows 1x13 140 lbs, 1x13 160 lbs, 1x13 180 lbs
Rear Delt Lateral 3x15 70 lbs
Overhead Rear Delt Rope Pulls 3x15 65 lbs
Decline sit-ups increasing angle each set 3x5, 2x8
Posted on 11/3/23 at 1:31 pm to HVAU
Today:
Bench 1x5 150 lbs, 1x3 195 lbs, 8x1 230 lbs, 1x4 230, 1x1 245 lb, 1x1 265 lbs, 1x20 135 lbs
Squat 1x5 115 lbs, 1x3 145 lbs, 3x10 170 lbs, 1x3 225 lbs
Preacher Curls 3x13 85lbs
Overhead Tricep Extensions 3x13 75 lbs
Arnold Press 3x13 40’s
Rope Curls 3x10 80 lbs
Rope Tricep Extensions 3x10 80 lbs
Bench 1x5 150 lbs, 1x3 195 lbs, 8x1 230 lbs, 1x4 230, 1x1 245 lb, 1x1 265 lbs, 1x20 135 lbs
Squat 1x5 115 lbs, 1x3 145 lbs, 3x10 170 lbs, 1x3 225 lbs
Preacher Curls 3x13 85lbs
Overhead Tricep Extensions 3x13 75 lbs
Arnold Press 3x13 40’s
Rope Curls 3x10 80 lbs
Rope Tricep Extensions 3x10 80 lbs
Posted on 11/6/23 at 11:35 am to HVAU
Today:
OHP 1x5 95 lbs, 1x3 120 lbs, 2x2 140 lbs, 1x4 140 lbs
DL 1x5 170 lbs, 1x3 225, 2x4 260 lbs, 1x7 260 lbs
Lat Pulldown 3x14 110 lbs
Leg Ext 3x14 110 lbs
DB Rows 3x14 50’s
Rear Delt Lateral Raise Machine 70 lbs
I expected today to be pretty easy, but I think weekend festivities made me fatigue a bit quicker than I would’ve liked.
OHP 1x5 95 lbs, 1x3 120 lbs, 2x2 140 lbs, 1x4 140 lbs
DL 1x5 170 lbs, 1x3 225, 2x4 260 lbs, 1x7 260 lbs
Lat Pulldown 3x14 110 lbs
Leg Ext 3x14 110 lbs
DB Rows 3x14 50’s
Rear Delt Lateral Raise Machine 70 lbs
I expected today to be pretty easy, but I think weekend festivities made me fatigue a bit quicker than I would’ve liked.
Posted on 11/7/23 at 12:57 pm to HVAU
Dear Diary :
Squat 1x5 150, 1x3 200, 2x2 235, 1x7 235
Accidentally did the wrong rep scheme, but lower back was feeling tweaky so I left it alone.
Bench 1x5 125, 1x3 165, 3x6 195, 1x3 225, 1x20 135
Bench felt a touch weak.
Rope Curl 3x14 80
Rope Tricep Ext 3x14 80
Fly Machine 3x14 140
Preacher Curl 3x10 85, 1x8 95, 1x3 115, 1x20 75
Decline Abs 3x5, 2x8 increasing angle each set.
Finished today in about an hour, which hasn’t happened in a while.
Squat 1x5 150, 1x3 200, 2x2 235, 1x7 235
Accidentally did the wrong rep scheme, but lower back was feeling tweaky so I left it alone.
Bench 1x5 125, 1x3 165, 3x6 195, 1x3 225, 1x20 135
Bench felt a touch weak.
Rope Curl 3x14 80
Rope Tricep Ext 3x14 80
Fly Machine 3x14 140
Preacher Curl 3x10 85, 1x8 95, 1x3 115, 1x20 75
Decline Abs 3x5, 2x8 increasing angle each set.
Finished today in about an hour, which hasn’t happened in a while.
This post was edited on 11/7/23 at 1:45 pm
Posted on 11/9/23 at 1:15 pm to HVAU
Mon ami virtuel, aujourd’hui je suis allé à la salle de sport, et c’était bien.
Today:
DL 1x5 195 lbs, 1x3 255 lbs, 2x2 300lbs, 1x5 300 lbs
OHP 1x5 80 lbs, 1x3 100 lbs, 2x4 120 lbs, 1x7 120 lbs
DB Pullover 3x14 60 lbs
Face Pulls 3x14 115lbs
HS Rows 1x14 140 lbs, 1x14 160 lbs, 1x14 180 lbs
I added some very light lat work with some guidance from a former body builder friend. Trying to make connections to my back.
Today:
DL 1x5 195 lbs, 1x3 255 lbs, 2x2 300lbs, 1x5 300 lbs
OHP 1x5 80 lbs, 1x3 100 lbs, 2x4 120 lbs, 1x7 120 lbs
DB Pullover 3x14 60 lbs
Face Pulls 3x14 115lbs
HS Rows 1x14 140 lbs, 1x14 160 lbs, 1x14 180 lbs
I added some very light lat work with some guidance from a former body builder friend. Trying to make connections to my back.
Posted on 11/10/23 at 12:10 pm to HVAU
Today:
Bench 1x5 145 lbs, 1x3 190 lbs, 3x3 225 lbs, 1x1 255 lbs, 1x20 135 lbs
Squat 1x5 115 lbs, 1x3 145 lbs, 3x10 175 lbs
Preacher Curls 3x14 85 lbs, 1x10 95 lbs, 1x20 75 lbs
Overhead Tricep Extensions 3x14 75 lbs
Arnold Press 3x14 40’s
Single Arm DB Preacher Curls 1x12 20s, 1x12 25s, 1x12 30s
Bench 1x5 145 lbs, 1x3 190 lbs, 3x3 225 lbs, 1x1 255 lbs, 1x20 135 lbs
Squat 1x5 115 lbs, 1x3 145 lbs, 3x10 175 lbs
Preacher Curls 3x14 85 lbs, 1x10 95 lbs, 1x20 75 lbs
Overhead Tricep Extensions 3x14 75 lbs
Arnold Press 3x14 40’s
Single Arm DB Preacher Curls 1x12 20s, 1x12 25s, 1x12 30s
Posted on 11/10/23 at 12:10 pm to HVAU
(no message)
This post was edited on 11/10/23 at 12:13 pm
Posted on 11/10/23 at 12:10 pm to HVAU
(no message)
This post was edited on 11/10/23 at 12:14 pm
Posted on 11/10/23 at 12:12 pm to HVAU
For some reason my update posted multiple times.
This post was edited on 11/10/23 at 12:14 pm
Posted on 11/11/23 at 2:10 pm to JamesLang
Chest & Delt Day
Bench: Warmups, 225x8, 235x8, 240x8, 245x8
Incline DB pullovers: 70x8, 80x8, 90x8
DB side raises: 25x8, 30x8, 35x8
Wide grip upright rows: 90x8x3
Seated Machine Lat Raises: 85x8, 95x8, 105x8
Rear Machine Flys: 100x8, 115x8, 130x8
Gonna work in a chest routine every 2-3 days around everything else. One down, 17 chest routines to go!
Bench: Warmups, 225x8, 235x8, 240x8, 245x8
Incline DB pullovers: 70x8, 80x8, 90x8
DB side raises: 25x8, 30x8, 35x8
Wide grip upright rows: 90x8x3
Seated Machine Lat Raises: 85x8, 95x8, 105x8
Rear Machine Flys: 100x8, 115x8, 130x8
Gonna work in a chest routine every 2-3 days around everything else. One down, 17 chest routines to go!
Posted on 11/11/23 at 3:01 pm to Blutarsky
Focused mainly on hypertrophy ranges?
Posted on 11/12/23 at 10:25 pm to HVAU
3 different bench rep ranges on different days.
8, 1 and 4-6
The 1 is just 5 sets of 1 to generate power/speed at moderate to heavy weight.
My goal is to be close to failure in each set (or at least the last set) so I’m usually adding weight every set to achieve it.
8, 1 and 4-6
The 1 is just 5 sets of 1 to generate power/speed at moderate to heavy weight.
My goal is to be close to failure in each set (or at least the last set) so I’m usually adding weight every set to achieve it.
Posted on 11/13/23 at 1:53 pm to Blutarsky
Those are some heavy 8’s on bench. I think I’m only hitting 3 reps at 245 lbs.
Today:
OHP 1x5 95 lbs, 1x3 125 lbs, 1x3 145 lbs
DL 1x5 175 lbs, 1x3 235, 2x4 275 lbs, 4x3 275 lbs, 1x5 275 lbs
Lat Pulldown 2x15 110 lbs
Leg Ext 2x15 110 lbs
DB Rows 2x15 50’s
Some quick cable lat work.
The Rippler is tapering the accessories before the max out week 12. Good thing since I forgot that I had to meet a customer at 11:30.
Today:
OHP 1x5 95 lbs, 1x3 125 lbs, 1x3 145 lbs
DL 1x5 175 lbs, 1x3 235, 2x4 275 lbs, 4x3 275 lbs, 1x5 275 lbs
Lat Pulldown 2x15 110 lbs
Leg Ext 2x15 110 lbs
DB Rows 2x15 50’s
Some quick cable lat work.
The Rippler is tapering the accessories before the max out week 12. Good thing since I forgot that I had to meet a customer at 11:30.
Posted on 11/13/23 at 3:36 pm to Blutarsky
I hope you’ll post more of your workout structure. Looks like a good approach to strength building and size building. I’m trying to do both, but I feel like I’m serving two masters, and neither as well as I’d like.
Posted on 11/13/23 at 4:44 pm to HVAU
I’ll go one better and post the link to the workout.
M: Chest/Side Delts
Tu: Back/Rear Delts/Abs
W: Chest/Triceps
Th: Legs
F: Chest/Biceps/Abs
The only thing I do differently is add weight if I hit the prescribed weight/reps during the prior set and had more in the tank.
On the workout last posted, I’ll probably start with 235 the next time I’m going for sets of 8, and then go 245, 250, and maybe 255 if I can hit 8 on the previous 3 sets.
You’re not overtraining chest because the chest working sets (combined) over the week is 24 at most. (8 sets per day).
LINK
M: Chest/Side Delts
Tu: Back/Rear Delts/Abs
W: Chest/Triceps
Th: Legs
F: Chest/Biceps/Abs
The only thing I do differently is add weight if I hit the prescribed weight/reps during the prior set and had more in the tank.
On the workout last posted, I’ll probably start with 235 the next time I’m going for sets of 8, and then go 245, 250, and maybe 255 if I can hit 8 on the previous 3 sets.
You’re not overtraining chest because the chest working sets (combined) over the week is 24 at most. (8 sets per day).
LINK
This post was edited on 11/13/23 at 4:48 pm
Posted on 11/13/23 at 5:49 pm to JamesLang
6’2 217 lbs male. 24 years old
Before my disc bulge injury, I was squatting 370 lbs for 5 reps and that was my absolute limit. I have genetically long femurs which makes it harder to squat with depth and safe form. The longer your femurs are, the more range of motion you have compared to a shorter person with shorter femurs. If I tried 405 I probably would have completely herniated my disc.
Can’t go above 225 on deadlift or I risk tweaking my back. I sucked arse as benching due to my genetics so I never bothered trying to get to a certain number on that m.
Now I just train for my fitness. I’m not trying to impress anyone, I just want to reap the health benefits of lifting weights
Before my disc bulge injury, I was squatting 370 lbs for 5 reps and that was my absolute limit. I have genetically long femurs which makes it harder to squat with depth and safe form. The longer your femurs are, the more range of motion you have compared to a shorter person with shorter femurs. If I tried 405 I probably would have completely herniated my disc.
Can’t go above 225 on deadlift or I risk tweaking my back. I sucked arse as benching due to my genetics so I never bothered trying to get to a certain number on that m.
Now I just train for my fitness. I’m not trying to impress anyone, I just want to reap the health benefits of lifting weights
This post was edited on 11/13/23 at 5:52 pm
Posted on 11/13/23 at 6:04 pm to Blutarsky
I appreciate. I’ll need to think on how to do this with a four day scheme, or have a five day scheme that overlaps the week.
How long is your typical workout?
How long is your typical workout?
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