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Posted on 3/25/19 at 2:03 pm to DarthRebel
My muscle definition is much better. I've finally started losing the belly fat. Losing fat and hanging on to muscle is a tough out.
Posted on 3/25/19 at 6:57 pm to lurkr
fricking tell me about it. I’m at 210 right now. It’s been a rough few weeks.
Posted on 3/25/19 at 7:00 pm to lurkr
Power clean 155 3x3
Pause Squats 255 3x5
Hammer OHP 3x10
Barbell Rows 160 3x10
Lat Pull Down 3x10
DB Bench 80 3x10
Curls 3x10
RDLs 145 3x10
Reverse Hypers 3x10
I’m going to put RDLs on wednesday when I do deadlifts and put Front squats in its place. I think that’ll be better.
Pause Squats 255 3x5
Hammer OHP 3x10
Barbell Rows 160 3x10
Lat Pull Down 3x10
DB Bench 80 3x10
Curls 3x10
RDLs 145 3x10
Reverse Hypers 3x10
I’m going to put RDLs on wednesday when I do deadlifts and put Front squats in its place. I think that’ll be better.
Posted on 3/25/19 at 8:31 pm to DeafJam73
ISO pulldown 200lb 5x12
ISO lateral row 180lb 5x12
Close grip pulldown 140 5x12
Dumbbell one arm row 60lb 5x10 each side
T-Bar row 100lb 5x10
Deadlift 225lb 5x10
Ab crunch machine 120lb 4x30
67850 total lbs lifted
I finally got down to 210 this week. I was 243 18 months ago before I had a thyroidectomy. I was lifting harder than now and just getting fat. Now my blood level is in normal range and I feel way way better.
ISO lateral row 180lb 5x12
Close grip pulldown 140 5x12
Dumbbell one arm row 60lb 5x10 each side
T-Bar row 100lb 5x10
Deadlift 225lb 5x10
Ab crunch machine 120lb 4x30
67850 total lbs lifted
I finally got down to 210 this week. I was 243 18 months ago before I had a thyroidectomy. I was lifting harder than now and just getting fat. Now my blood level is in normal range and I feel way way better.
Posted on 3/25/19 at 10:15 pm to lurkr
I've been working out, just not posting it. Started today fasting for a blood draw.
5 giant sets of pin squats x4, weighted pushups x10 and axle rows x5.
Hadn't cleaned my 300 LB sandbag in a bit. Did 5 singles with it. Then, bloodflow restriction arms to finish.
5 giant sets of pin squats x4, weighted pushups x10 and axle rows x5.
Hadn't cleaned my 300 LB sandbag in a bit. Did 5 singles with it. Then, bloodflow restriction arms to finish.
Posted on 3/26/19 at 10:05 am to DarthRebel
Bench
10 @ 45
5 @ 95
5 @ 135
3 @ 155
5 @ 195
3 @ 215
1s AMRAP 7 reps @ 240
20 @ 135
Pissed at myself, needed 8 reps @ 240 for a 2019 PR. I am pretty sure I had it in me, but no spotter today.
BBB OHP - 5x10 @ 75
DB Curl - 3x10 @ 30
Tricep Rope - 15 @ 100, 10 @ 115, 10 @ 130, 10 @ 145, 8 @ 160
10 @ 45
5 @ 95
5 @ 135
3 @ 155
5 @ 195
3 @ 215
1s AMRAP 7 reps @ 240
20 @ 135
Pissed at myself, needed 8 reps @ 240 for a 2019 PR. I am pretty sure I had it in me, but no spotter today.
BBB OHP - 5x10 @ 75
DB Curl - 3x10 @ 30
Tricep Rope - 15 @ 100, 10 @ 115, 10 @ 130, 10 @ 145, 8 @ 160
Posted on 3/26/19 at 9:51 pm to DarthRebel
Missed deads yesterday so...
Deads with heavy eccentric resistance, 5x2 in a superset with 200 LB sandbag over shoulder.
Giant sets of suitcase KB farmers walk, weighted ab wheel and weighted box jumps.
Finished with some random calf work.
Deads with heavy eccentric resistance, 5x2 in a superset with 200 LB sandbag over shoulder.
Giant sets of suitcase KB farmers walk, weighted ab wheel and weighted box jumps.
Finished with some random calf work.
Posted on 3/26/19 at 10:43 pm to JamesLang
Incline dumbbell press 80lb x2 5x12
Super incline dumbbell press 80lb x2 5x12
ISO chest press 190lb 5x15
Dips 215lb 5x15
Cable crossovers 50lb x2 5x12
Total weight lifted 53485lb
Super incline dumbbell press 80lb x2 5x12
ISO chest press 190lb 5x15
Dips 215lb 5x15
Cable crossovers 50lb x2 5x12
Total weight lifted 53485lb
Posted on 3/27/19 at 7:30 am to lurkr
Dimel Deads 3x10 (warmup)
Isometric Deads 3x5 (6 sec pause)
Pause Bench 180 3x5
Barbell Rows 160 3x10
Hip Thrusts 145 3x10
Lat Pull Downs 3x10
DB Bench 3x10
Curls 3x10
RDLs 145 3x10
Reverse Hypers 3x10
I had to shite so bad in the middle of my session. I was afraid if I stopped to go, I would get cold and lock up. Thank god it was after I did isometrics.
Isometric Deads 3x5 (6 sec pause)
Pause Bench 180 3x5
Barbell Rows 160 3x10
Hip Thrusts 145 3x10
Lat Pull Downs 3x10
DB Bench 3x10
Curls 3x10
RDLs 145 3x10
Reverse Hypers 3x10
I had to shite so bad in the middle of my session. I was afraid if I stopped to go, I would get cold and lock up. Thank god it was after I did isometrics.
Posted on 3/27/19 at 7:11 pm to JamesLang
Leg extensions 70lb 3x15
Leg curls 70lb 3x15
Squats 135lb 5x10
Seated calf raise 70lb 5x25
Leg press 180lb 1x15 270lb 2x15 360lb 2x15
Calf raise on leg press 180lb 1x15 270lb 2x15 360lb 2x15
Ab crunch machine 120lb 4x30
Side bends 50lb one side at a time 4x15
67min workout time 96200lb lifted
Leg curls 70lb 3x15
Squats 135lb 5x10
Seated calf raise 70lb 5x25
Leg press 180lb 1x15 270lb 2x15 360lb 2x15
Calf raise on leg press 180lb 1x15 270lb 2x15 360lb 2x15
Ab crunch machine 120lb 4x30
Side bends 50lb one side at a time 4x15
67min workout time 96200lb lifted
This post was edited on 3/27/19 at 7:12 pm
Posted on 3/27/19 at 9:14 pm to lurkr
Recovery.
Giant sets. 2x5 pin squat, 4x5 weighted pushup, 4x8 side laterals.
Sledgehammer tabata. Bloodflow restriction arms to finish.
Giant sets. 2x5 pin squat, 4x5 weighted pushup, 4x8 side laterals.
Sledgehammer tabata. Bloodflow restriction arms to finish.
Posted on 3/28/19 at 10:27 am to DarthRebel
Squats
10 @ 45
5 @ 135
5 @ 165
3 @ 195
5 @ 240
3 @ 275
1s AMRAP 7 reps @ 305 - 2019 PR, just needed 6 reps.
BBB Deadlift - 5x10 @ 145
Calf raises - 15 @ 105, 15 @ 115, 15 @ 125, 10 @ 130
Leg Press - 12 @ 270, 12 @ 270, 12 @ 360, 12 @ 360, 12 @ 450
40,365 volume, 20,520 were in leg press
. Got to pump those numbers up
10 @ 45
5 @ 135
5 @ 165
3 @ 195
5 @ 240
3 @ 275
1s AMRAP 7 reps @ 305 - 2019 PR, just needed 6 reps.
BBB Deadlift - 5x10 @ 145
Calf raises - 15 @ 105, 15 @ 115, 15 @ 125, 10 @ 130
Leg Press - 12 @ 270, 12 @ 270, 12 @ 360, 12 @ 360, 12 @ 450
40,365 volume, 20,520 were in leg press
. Got to pump those numbers upPosted on 3/29/19 at 7:56 am to DarthRebel
Hang Cleans 135 3x3
Pause Squats 260 3x5
Hammer OHP 3x10
Barbell Rows 160 3x10
Lat Pull Downs 3x10
DB Bench 80 3x10
Curls 3x10
Front Squats 155 5x5
Reverse Hypers 3x10
Pause Squats 260 3x5
Hammer OHP 3x10
Barbell Rows 160 3x10
Lat Pull Downs 3x10
DB Bench 80 3x10
Curls 3x10
Front Squats 155 5x5
Reverse Hypers 3x10
Posted on 3/29/19 at 10:02 am to JamesLang
Cable upright row 80lb 5x10
One arm dumbbell upright row 50lb x2 5x10
Shoulder press 150lb 5x15
Shoulder shrugs 225lb 5x25
Lateral raise 30lb x2 5x10
Front raise 30lb x2 5x10
Ab crunch machine 120lb 4x30
45 min workout time
69975lb lifted
One arm dumbbell upright row 50lb x2 5x10
Shoulder press 150lb 5x15
Shoulder shrugs 225lb 5x25
Lateral raise 30lb x2 5x10
Front raise 30lb x2 5x10
Ab crunch machine 120lb 4x30
45 min workout time
69975lb lifted
This post was edited on 3/29/19 at 10:04 am
Posted on 3/29/19 at 12:34 pm to DarthRebel
OHP
5 @ 45
5 @ 65
5 @ 75
3 @ 95
5 @ 115
3 @ 135
1s AMRAP 8 reps @ 145
BBB Bench - 5x10 @ 125
DB Shrugs - 10 @ 75, 10 @ 80, 10 @ 85
DB Lat Raises - 10 @ 30, 10 @ 32.5, 10 @ 45
DB Press - 10 @ 45, 10 @ 50, 10 @ 60
------------------------------------
That wraps up cycle 1 of 531 BBB
1RMs based off 1s AMRAP sets
DL - 351
Bench - 296
Squat - 376
OHP - 184
In theory back in the 1,000lbs club, but going to run 3 or 4 more cycles before a I try to physically do it. Would like to join the 1,500lbs club within a couple of years.
5 @ 45
5 @ 65
5 @ 75
3 @ 95
5 @ 115
3 @ 135
1s AMRAP 8 reps @ 145
BBB Bench - 5x10 @ 125
DB Shrugs - 10 @ 75, 10 @ 80, 10 @ 85
DB Lat Raises - 10 @ 30, 10 @ 32.5, 10 @ 45
DB Press - 10 @ 45, 10 @ 50, 10 @ 60
------------------------------------
That wraps up cycle 1 of 531 BBB
1RMs based off 1s AMRAP sets
DL - 351
Bench - 296
Squat - 376
OHP - 184
In theory back in the 1,000lbs club, but going to run 3 or 4 more cycles before a I try to physically do it. Would like to join the 1,500lbs club within a couple of years.
Posted on 3/29/19 at 2:39 pm to JamesLang
Fratstar Friday ladies and gents. Get those peaks right. 39400lb worth of sleeve stretching arms. 6 bi exercises and 6 tri exercises in 28 min.
This post was edited on 3/29/19 at 6:31 pm
Posted on 4/1/19 at 12:09 pm to DarthRebel
Starting Cycle 2 of 531 BBB
Dead lift
5 @ 135
5 @ 155
3 @ 185
5 @ 205
5 @ 235
5s AMRAP 12 reps @ 255
BBB squat - 5x10 @ 165
Row - 5x10 @ 130
Lat pull down - 3x10 @ 115
Dead lift
5 @ 135
5 @ 155
3 @ 185
5 @ 205
5 @ 235
5s AMRAP 12 reps @ 255
BBB squat - 5x10 @ 165
Row - 5x10 @ 130
Lat pull down - 3x10 @ 115
Posted on 4/2/19 at 11:32 am to DarthRebel
Bench
10 @ 45
5 @ 105
5 @ 135
3 @ 155
5 @ 175
5 @ 195
5s AMRAP 11 reps @ 225
10 @ 135
BBB OHP - 5x10 @ 80
DB Curl - 3x10 @ 30
Dips - 3x10
Tricep Rope - 15 @ 100, 10 @ 115, 10 @ 130, 10 @ 145, 10 @ 160
10 @ 45
5 @ 105
5 @ 135
3 @ 155
5 @ 175
5 @ 195
5s AMRAP 11 reps @ 225
10 @ 135
BBB OHP - 5x10 @ 80
DB Curl - 3x10 @ 30
Dips - 3x10
Tricep Rope - 15 @ 100, 10 @ 115, 10 @ 130, 10 @ 145, 10 @ 160
Posted on 4/2/19 at 10:05 pm to DarthRebel
Did volume work yesterday, strongman today.
4 supersets of farmers walk with 200 in each hand for 50 feet and suitcase farmers walk with 124 in a single hand.
4 more supersets of yoke walk with 475 and weighted ab wheel. Some brief calf work and tabata sledgehammer swings to finish.
4 supersets of farmers walk with 200 in each hand for 50 feet and suitcase farmers walk with 124 in a single hand.
4 more supersets of yoke walk with 475 and weighted ab wheel. Some brief calf work and tabata sledgehammer swings to finish.
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