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Posted on 4/3/19 at 12:08 pm to DeafJam73
Just dragon pistol’d bringing my foot all the way around. Pretty pumped.
This post was edited on 4/3/19 at 12:13 pm
Posted on 4/3/19 at 9:49 pm to SabiDojo
Recovery today.
2 giant sets of high bar squat (225x5), weighted glute ham raises x5 and reverse hypers x8.
4 supersets of either 225x5 bench or tempo, feet elevated pushups and side laterals. Bloodflow restriction arms to finish.
2 giant sets of high bar squat (225x5), weighted glute ham raises x5 and reverse hypers x8.
4 supersets of either 225x5 bench or tempo, feet elevated pushups and side laterals. Bloodflow restriction arms to finish.
Posted on 4/4/19 at 7:44 am to Rep520
Dimel Deads 3x10 (warm up)
Deads 5/3/1 315/365/385
DB OHP 45 3x10
Barbell Rows 165 3x10
DB Bench 85 3x10
Lat Pull Downs 3x10
Curls 3x10
RDLs 145 3x10
Hip Thrusts 135 3x10
Reverse Hypers 3x10
Deads 5/3/1 315/365/385
DB OHP 45 3x10
Barbell Rows 165 3x10
DB Bench 85 3x10
Lat Pull Downs 3x10
Curls 3x10
RDLs 145 3x10
Hip Thrusts 135 3x10
Reverse Hypers 3x10
Posted on 4/5/19 at 10:56 am to DarthRebel
Wrapping up 5s week of cycle 2 of BBB
Squats
5@135
5@165
3@195
5@215
5@250
5s ARMAP 11 @ 280
DL BBB 3x10 @ 150 - My back started giving out and hurt the rest of the workout :(
Calf Raises - 2x10 @ 135, 2x10 @ 140
----------------------------------------------
OHP
5@65
5@80
3@95
5@105
5@115
5s AMRAP 12 @ 135
5@135
Bench BBB - 5x10 @ 135
DB Shrugs - 10@75, 10@80, 10@85
DB Lat Raises - 10@30, 10@32.5, 10@35
Squats
5@135
5@165
3@195
5@215
5@250
5s ARMAP 11 @ 280
DL BBB 3x10 @ 150 - My back started giving out and hurt the rest of the workout :(
Calf Raises - 2x10 @ 135, 2x10 @ 140
----------------------------------------------
OHP
5@65
5@80
3@95
5@105
5@115
5s AMRAP 12 @ 135
5@135
Bench BBB - 5x10 @ 135
DB Shrugs - 10@75, 10@80, 10@85
DB Lat Raises - 10@30, 10@32.5, 10@35
Posted on 4/7/19 at 7:57 pm to JamesLang
Squats 135lb 5x10
Seated calf raise 70lb 5x25
Deadlift 135lb 5x10
ISO pulldown 140lb 5x10
ISO shoulder press 150lb 5x15
Dips 215lb 5x12
30 min on elliptical
Seated calf raise 70lb 5x25
Deadlift 135lb 5x10
ISO pulldown 140lb 5x10
ISO shoulder press 150lb 5x15
Dips 215lb 5x12
30 min on elliptical
Posted on 4/8/19 at 10:06 pm to lurkr
Volume day.
Giant sets of high bar squats x5, weighted pushups x6 and axle rows x5. 5 rounds.
3 supersets of 405x1 negative accentuated deadlift and 124x3 KB swings. 2x2 stiff leg deadlifts.
Bloodflow restriction arms to finish.
Giant sets of high bar squats x5, weighted pushups x6 and axle rows x5. 5 rounds.
3 supersets of 405x1 negative accentuated deadlift and 124x3 KB swings. 2x2 stiff leg deadlifts.
Bloodflow restriction arms to finish.
Posted on 4/8/19 at 10:07 pm to lurkr
Hang Cleans 135 3x3
Pause Squats 270 3x5
Pause Bench 190 3x5
Barbell Rows 165 3x10
DB Bench 85 3x10
Curls 3x10
Front Squats 165 5x5
Reverse Hypers 3x10
13 Down (Completed in 8’30”ish)
Pause Squats 270 3x5
Pause Bench 190 3x5
Barbell Rows 165 3x10
DB Bench 85 3x10
Curls 3x10
Front Squats 165 5x5
Reverse Hypers 3x10
13 Down (Completed in 8’30”ish)
Posted on 4/8/19 at 10:38 pm to DeafJam73
What kind of weight you use for reverse hypers?
Posted on 4/9/19 at 12:10 am to Rep520
35 lb plate on each side.
Posted on 4/9/19 at 1:59 pm to DarthRebel
Starting 3s week
Deads
5@135
5@155
3@185
3@205
3@235
3s ARMAP 8 @ 270
Squat BBB 5x10 @ 165
Row - 5x10 @ 130
Lats - 3x10 @ 115
----------------------------------------------
Bench
10 @ 45
5 @ 95
5 @ 135
3 @ 155
3 @ 185
3 @ 210
3s AMRAP 8 @ 235 - Needed 10 for PR :(
15 @ 185 - which is technically a PR, but not counting it
15 @ 135
OHP BBB - 5x10 @ 80
DB Curl - 3x10 @ 30
Tricep Rope - 10@100, 115, 130, 145
That was my most volume in Bench in probably a year.
Deads
5@135
5@155
3@185
3@205
3@235
3s ARMAP 8 @ 270
Squat BBB 5x10 @ 165
Row - 5x10 @ 130
Lats - 3x10 @ 115
----------------------------------------------
Bench
10 @ 45
5 @ 95
5 @ 135
3 @ 155
3 @ 185
3 @ 210
3s AMRAP 8 @ 235 - Needed 10 for PR :(
15 @ 185 - which is technically a PR, but not counting it
15 @ 135
OHP BBB - 5x10 @ 80
DB Curl - 3x10 @ 30
Tricep Rope - 10@100, 115, 130, 145
That was my most volume in Bench in probably a year.
Posted on 4/9/19 at 9:20 pm to DarthRebel
Strongman stuff.
4 rounds of farmers walk for 30 seconds with 200 lb per hand.
Core giant set. 4 times around, yoke walk with it in front squat position, single arm suitcase farmers walk and weighted ab wheel.
Calves and gorilla grip to finish.
4 rounds of farmers walk for 30 seconds with 200 lb per hand.
Core giant set. 4 times around, yoke walk with it in front squat position, single arm suitcase farmers walk and weighted ab wheel.
Calves and gorilla grip to finish.
Posted on 4/10/19 at 10:45 am to Rep520
Dimel Deads 135 3x10 (warm up)
Deadlifts 5/3/1 - 315/365/385
Hip Thrusts 145 3x10
RDLs 145 3x10
Hammer OHP 3x10
Barbell Rows 165 3x10
DB Bench 85 3x10
Curls 3x10
Reverse Hypers 3x10
13 Down
Deadlifts 5/3/1 - 315/365/385
Hip Thrusts 145 3x10
RDLs 145 3x10
Hammer OHP 3x10
Barbell Rows 165 3x10
DB Bench 85 3x10
Curls 3x10
Reverse Hypers 3x10
13 Down
Posted on 4/10/19 at 8:29 pm to JamesLang
One arm upright row 50lb x2 5x10
Cable upright row 80lb 5x10
Shrugs 225lb 5x25
Shoulder press 150lb 5x15
Lateral raise 30lb x2 5x10
Front raise 30lb x2 5x10
30min elliptical 368cal 2.5mile
Cable upright row 80lb 5x10
Shrugs 225lb 5x25
Shoulder press 150lb 5x15
Lateral raise 30lb x2 5x10
Front raise 30lb x2 5x10
30min elliptical 368cal 2.5mile
Posted on 4/10/19 at 9:27 pm to lurkr
Recovery.
2 giant sets, stepups x5, glute/hsm raise x5, reverse hyper x10.
4 giant sets, bench x5, row x5 and side laterals x8.
Bloodflow restriction arms to finish.
2 giant sets, stepups x5, glute/hsm raise x5, reverse hyper x10.
4 giant sets, bench x5, row x5 and side laterals x8.
Bloodflow restriction arms to finish.
Posted on 4/11/19 at 1:17 pm to Rep520
Greyskull with arms
Bench 2x5 @ 170, only got 5 on my last set
Squat 2x5 197.5, 1x6 on my last set
Standing curls with curl bar 2x12 65lbs
Skull crushers 2x12 45lbs
Checked my weight today and sitting at 170, up from 155 around this time last year.
Bench 2x5 @ 170, only got 5 on my last set
Squat 2x5 197.5, 1x6 on my last set
Standing curls with curl bar 2x12 65lbs
Skull crushers 2x12 45lbs
Checked my weight today and sitting at 170, up from 155 around this time last year.
Posted on 4/11/19 at 7:21 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
Machine crunch 120lb 4x30
Kettle bell side bends 50lb 4x15 each side
30 min elliptical
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
Machine crunch 120lb 4x30
Kettle bell side bends 50lb 4x15 each side
30 min elliptical
This post was edited on 4/11/19 at 7:27 pm
Posted on 4/11/19 at 8:13 pm to lurkr
MOAR VOLUME
Posted on 4/12/19 at 8:49 am to DeafJam73
That's cut back from what I use to do. I'm getting lazy in my old age. Finally down under 210 from the 240 2yrs ago when I had a thyroidectomy.
Posted on 4/12/19 at 11:15 am to JamesLang
Workouts were lagging for a bit. Got stuck in a rut of "maintaining". Back at it hard again. Weight jumped to 165 when I started creatine but it's down to 160 again. Hope to get that 165 back with leg growth not water.
New rep PR today 7 x 245 on bench. 8 felt maaayyybe doable but I had a workout to finish ha. Might shoot for a 300 rep in a couple weeks.
New rep PR today 7 x 245 on bench. 8 felt maaayyybe doable but I had a workout to finish ha. Might shoot for a 300 rep in a couple weeks.
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