ForGreece and guitargoalie - The Road to No Longer Fit in a Doorway

[guitargoalie]

july 11

back extension
bw 3x12

db seated
50x9
50x9
50x8

tight

lat pd
110 3x9

tough at the end

tricep pressdown
45x11
45x11
45x10

also hard

laterals
15x11
15x11
15x10

played 4 hockey games yesterday so was pretty sore/tired but still managed to add some reps

[guitargoalie]

july 14

lunges
120 3x6

got it but didn't like how the reps went, might do 115 for 3x7

decline
160x7,7,6+1

no improvement, wanted 7 but needed help

row
70 3x8

tight and better lat contraction

calves
70x11
70x10
70x10

db curl
22.5 3x11

hurtful pump in left bi...

disappointed in bench but will keep at it

[BeastlyBro]

ForGreece, what do you anchor your feet with for ghetto GHRs?

[ForGreece]

ForGreece, what do you anchor your feet with for ghetto GHRs?

I have one of these things on the end. Not the exact same looking, but similar.






last 2 workouts

Leg press
180x17
200x12
200x10

Lying Leg curl rest paused
35x13,6,4

CGBP rest paused
52x15,7,4

Strict BB Curl
35x8
30x7
30x5

Tricep Pushdown
35x12
30x12
25x12

Hammer Curl
15x10
15x6

Face puil
35x11
30x13
25x15

----2 days off------

Row Pulley
70x13,6,4

Pull ups
BWx12
BWx8
BWx6 rushed it here to grab the bench from the guy that did like 12 sets of half reps

Bench press
80x3 wat....
60x12
60x10

Seated smith press
35x3+1 spot
30x5
30x5 with spotter idk how much they helped...

Lateral raise
10x12
10x10
10x8
+burnout set

**** kilograms

i can't wait to go back to my home gym and start this bulk and regain my strength.

Oh and i'm lifting again today (24 hours in between sessions) because i won't be able to tomorrow. I may take it easy on arms since they got hit yesterday but ill see how i feel.

[guitargoalie]

july 16

ghr

bw 3x12

ham curl
90 2x12

just made it

db seated
50x9
50x9
50x8

aghh couldn't get the 9th

lat pd
110 3x10 felt good

pressdown
45 3x11

lateral
15 3x12

good workout except the shoulder press

[guitargoalie]

july 18

lunges
115 3x6

a bit better

decline
160 3x7

finally

db row
70 3x9

curls
22.5 3x12,11,11

calves
70 3x11

pretty good, weight 154

[ForGreece]

Ended up taking that day off above and lifting the next day.

CGBP RP
55x15,6,4

Did this first because some guy took the leg press

Leg press
200x12
200x8
200x8

Mountain biking the day before didnt help.

Lying Leg Curl
35x15,8,6

Barbell Curl
30x12
30x8
30x7

Tricep Pushdown
30 3x13

Hammer Curl
15x10
15x6

Face pull
35 3x13

My form is better here at a gym because i know theres people watching me lol. Not using any momentum on anything.

This was from 2 days ago^^^. lifting again tomorrow. forced to take two days off fak

[ForGreece]

Go to the freaking gym today and its closed.... so i have to freaking improvise at 'home'

Assisted Pistol Squats
BW 3x8

Chest dips
BWx16
BWx12
BWx12
BWx12

Pull ups
BWx12
BWx8
BWx8

Chin ups
BWx8
BWx5
BWx5

Super inclined Pushups
BWx15
BWx12
BWx10

Tricep extension on ledge
BWx8
BWx8

Bicep Curl Pull ups
BWx10

One arm Lateral Raise
Backpack x 16
Backpack x 10
Backpack x 10

3 sets planks and 2 sets calves

shortish rests. had a really good pump going tho

[ForGreece]

Another ghetto workout today... Can't wait to start actually lifting again

Assisted Pistol Squats
BW 3x10

Chest dips
BWx20
BWx15
BWx13
BWx12

Pull ups
BWx13
BWx8
BWx8

Chin ups
BWx8
BWx8
BWx8

Tricep extension on ledge
BWx12
BWx12

One arm Bicep Curl
Backpack 2x15

One arm Lateral Raise
Backpack x 16
Backpack x 11
Backpack x 10

some abs and 2 sets calves

[guitargoalie]

july 20

back extension
bw 3x12

leg curl
95 2x10

db seated
50x8
50x8
50x7

fk sakes, I was battling a hangover so hopefully that explains it. Gonna do 45's up to 11 instead of 10 maybe thatll help

lat pd
110x10
110x9
110x9

added a rep

tri pressdown
45 3x12

lateral raises
17.5x10
17.5x10
17.5x9

ill get it.

Upping cals another 100 because I could probably get by with a bit more. Slowly adding reps/weight which is good in most lifts

[guitargoalie]

forgot to log previous A day but anyway

45deg leg press

2pps 3x10

experimenting. Feels a bit awkward on my back, see how I feel next few days.

Decline
160 3x8

yah, forgot chalk but found a buddy with some, last set went great just squeezed out the last one

db row
70 3x10

db curl
25 3x10

calves
70 3x12

PR'd everything. Thanks Christian.

[ForGreece]

Leg press
200x14
200x11
200x10

Lying Leg Curl
40x14,8,5

CGBP RP
57.5x15,6,4

Barbell Curl
30x12
30x9
30x7

Tricep Pushdown
30x13
30x12
30x11

Hammer Curl
15x12
15x8

Face pull
35 3x13

This was from like a week ago

[ForGreece]

Row Pulley
70x13,6,4


Bench press
80x5
65x12
65x7

Pull ups
BWx14
BWx9
BWx6

ohp
50x7
50x4
40x8

Lateral raise
10x13
10x10
10x8
+burnout set

went to a different gym because i was in a different city. was a bodybuilding gym. but it had no air condition.
-----

Leg press
210x15
210x13
210x10

Lying Leg curl rest paused
40x14,8,5

CGBP rest paused
60x12,6,4

Strict BB Curl
30x12
30x9
30x8

Tricep Pushdown
30 3x13

Hammer Curl
15x13
15x8

Face puil
3 sets

[guitargoalie]

forgot to log lolz

lifts have all been steadily increasing, at least a rep or two per workout, bench up 10lbs since last month, struggling to find a permanent quad lift, currently trying upright leg press. Weight up a few lbs, gonna try for 2-3lbs a month slow bulk

today

upright leg press
170x10
190x10
210x10

strange lift, feels tough then I'm able to do 10 fine, so 3 sets of 230 next time I guess

decline
165x7 (spotter said 8, idk how to count)
165x6
165x6

db row
75x9
75x9
75x8

a bit slower this time but still tight

db curl
25x11
25x11
25x10

calves
75x11
75x11
75x10

past few workouts have been great

[ForGreece]

Back home. Time to get back in this thing! Starting a slooooow long bulk today. Doing Legs/Push/Pull/Off split. Going to start logging sleep, weight, and cals too. Saturdays will be a weekly update kinda thing.

Legs

Low Bar Squat w/o belt
205 3x7

Lost strength

Lunges
115 3x10 (each leg)

Ghetto GHR
BW+10 3x15

Romanian Deadlift
155 3x10

I like these

Standing Dumbbell Calf Raises
50 3x13

Decline Sit ups w/ Plate behind head
25x10
10 2x18

Hanging Wipers
3x15

Duration:60 minutes
Sleep: 6 hours. Still jetlagged.
Calories: 2700 (+100)
Morning weight: 158.2
Comments:Legs=spaghetti. Will not walk today.

[ForGreece]

Push

Flat Barbell Bench Press
165 3x8

Overhead Press
105 3x8

Incline Bench Press (30 degrees)
135 3x7

Side Lateral Raises
15 3x16

Overhead Dumbbell Extension
20 3x9

Tricep Dips
BW 3x8

Tri's were dead by here

Shrugs
185 2x15

+external rotations post workout

Duration 56 minutes
Sleep: 7.5 hours
Calories: 2700
Morning weight: 156.8
Comments:Legs are indeed spaghetti. Can barely walk normally.

[guitargoalie]

aug 11

leg press
240 3x10,10,8

didn't realize the extra 10lb dial was on, regardless this was pretty tough and I don't mind dropping the weight a bit to get more controlled reps in. I did feel a ridiculous burn throughout my entire legs though, never felt that in squats/lunges because not as much of an iso. As long as my back doesn't erupt I'll keep at these

decline
165x7,7,7

just keeps gettin better

db row
75 3x9

fine as well

db curl ss with calves

calves 75 3x11
db curl 25 3x11

another good day, been on a great streak lately and barely gained any weight. Just a tiny bit over maintenance. I guess the strongest I've ever been to BW ratio, although still weak lela

[ForGreece]

Pull

Bent Over Barbell Row
165 3x9

These will be strict.

Pull Up
BW 3x10

Weighted Inverted Row
BW+35 3x10

Barbell Rear Delt Rows
95 3x12

Barbell Curl
65 3x13

Hammer Curl
20 3x10

Seated Rear Delt Raise
20 3x18

Duration 48 minutes
Sleep: 9 hours
Calories: 2750 (+50) from yesterday
Morning weight: 155.8 Just keeps going down. Maybe losing some sodium bloat from vacation?
Comments:Legs are even more spaghetti. Triceps spaghetti also. Foam rolled legs pre workout to help.

[ForGreece]

Legs

Low Bar Squat w/o belt
210 3x7

Lunges
120 3x8 (each leg)

Ghetto GHR
BW+15 3x15

Romanian Deadlift
160 3x10

Standing Dumbbell Calf Raises
50 3x14

Decline Sit ups w/ Plate behind head
15x17
15x17
15x10

Hanging Wipers
3x16

Duration:61 minutes
Sleep: 9 hours
Calories: 2750
Morning weight: 157.4
Comments: Had leg DOMS going into this session. Everything was tough.

[guitargoalie]

keep forgetting to log B day ****, ok last workout

back extension
5x3x12

leg curl
95 2x12

seated bb press
95 3x9

lat pd
115x10
115x10
115x9

lateral
15 3x12

tricep pressdown
45 3x12

the bb press pr's which i've forgotten to log are tiring my delts and tris for the isos I assume

now today aug 15

upright leg press
210 3x12

deadly burn

decline
165x8
165x7
165x7

first set was great

db row
75x10
75x10
75x9

harder the past 2 times for some reason, reps are controlled but slower

db curl
25x12
25x11
25x11

calf raise
75x12
75x11
75x11

pretty good day

[ForGreece]

Push

Flat Barbell Bench Press
170x9
170x8
170x8

Overhead Press
110 3x8

Incline Bench Press (30 degrees)
140x8
140x8
140x7

Side Lateral Raises
20x15
20x15
20x13

Overhead Dumbbell Extension
20x10
20x10
20x9

Tricep Dips
BWx9
BWx8
BWx8

Shrugs
195 2x15

+external rotations post workout

Duration 59 minutes
Sleep: 7 hours
Calories: 2750
Morning weight: 157.4
Comments:junior year starts today. Hello hardest year of schooling.

[ForGreece]

Pull

Bent Over Barbell Row
170 3x10

Pull Up
BW 3x11

Weighted Inverted Row
BW+35x11
BW+35x11
BW+35x10

Barbell Rear Delt Rows
100 3x13

Barbell Curl
70 3x12

Hammer Curl
25x13
25x13
25x12

Seated Rear Delt Raise
25 3x15

Duration 53 minutes
Sleep: 8 hours
Calories: 2750
Morning weight: 160.0 uwotm8. 2.6 lb jump in a day. probably from eating most of my calories at the end of the day.
Comments:

-----------
Saturday update:
Weekly calories 2700-2750. will keep the same.
Avg weight 157.5 lbs
--------

Legs

Low Bar Squat w/o belt
215 3x7

Lunges
125 3x8 (each leg)

Ghetto GHR
BW+20 3x15

Romanian Deadlift
165 3x10

Standing Dumbbell Calf Raises
50 3x15

Decline Sit ups w/ Plate behind head
15x18
15x18
15x12

Hanging Wipers
3x17

Duration:65 minutes
Sleep: 9.5 hours
Calories: 2750
Morning weight: 159.2
Comments: Went to a country concert for the first time yesterday. Lot of walking up and down a hill. i don't even like country music....

[ForGreece]

Push

Flat Barbell Bench Press
175x9
175x8
175x8

Overhead Press
115x8
115x8
115x7

Incline Bench Press (30 degrees)
145x8
145x8
145x7

Side Lateral Raises
20x15
20x15
20x13

Overhead Dumbbell Extension
20x11
20x10
20x9

Tricep Dips
BWx11
BWx10
BWx8

Shrugs
205 2x15

+external rotations post workout

Duration 58 minutes
Sleep: 7 hours
Calories: 2750
Morning weight: 160.2 This jump has got to be food in my intestines or water retention. It was just a jump overnight. Probably similar to the losing 6 lbs the first week of cut deal.
Comments:

[ForGreece]

Pull

Sumo Deadlift
265x5

Adding these in because i miss them and find it helps my squat. Lightweight right now.

Bent Over Barbell Row
175 3x10

Pull Up
BWx12
BWx11
BWx11

Weighted Inverted Row
BW+35x12
BW+35x11
BW+35x10

Barbell Rear Delt Rows
105 3x13

Barbell Curl
75x12
75x12
75x10

Hammer Curl
30x12
30x10
30x10

Seated Rear Delt Raise
25x16
25x15
25x15

Duration 58 minutes
Sleep: 7.5 hours
Calories: 2700-2750
Morning weight: 159.0
Comments:

[guitargoalie]

sat aug 24

leg press
190 3x10

decline
165x7,6,6

db row
75x10,10,9

calf raise
75x10
70x10
70x10

db curl
25x12
25x12
25x10

been away on vacation for a week, ruined my streak of PR's unfortunately. Trying to get cals back in order and keep making progress. Also usual gym is closed so this was a different YMCA, slightly different feel on some lifts

[ForGreece]

Legs

Low Bar Squat w/o belt
220 3x7

Lunges
130 3x8 (each leg)

Ghetto GHR
BW+25 3x15

Romanian Deadlift
170 3x10

Standing Dumbbell Calf Raises
50 3x18

Rollouts SS Hanging Leg Raises
20 reps/20 lbsx25
12 reps/20 lbsx18

Hanging Wipers
3x18

Duration:63 minutes
Sleep: 8 hours
Calories: 2750
Morning weight: 159.2
Comments:

Push

Flat Barbell Bench Press
180x9
180x7
180x7

Overhead Press
120x8
120x7
115x7

Incline Bench Press (30 degrees)
150x6 fukked up the unrack
150x7
150x7

Side Lateral Raises
20x15
20x15
20x15

Overhead Dumbbell Extension
20x12
20x10
20x9

Tricep Dips
BWx12
BWx10
BWx8

Shrugs
no more shrugs since i deadlift now

+external rotations post workout

Duration 58 minutes
Sleep: 7.5 hours
Calories: 2750
Morning weight: 159.8
Comments:

Pull

Sumo Deadlift
280x5

Bent Over Barbell Row
180 3x10

Pull Up
BWx13
BWx11
BWx11

Weighted Inverted Row
BW+35x12
BW+35x12
BW+35x11

Barbell Rear Delt Rows
110 3x13

Barbell Curl
75x12
75x12
75x12

Hammer Curl
25x12
25x12
25x11

Seated Rear Delt Raise
25x18
25x16
25x15

Duration 58 minutes
Sleep: 8.5 hours
Calories: 2700-2750
Morning weight: 159.8
Comments:
---------
Saturday update:
Weekly avg weigh in: 159.57 lbs (+2 lbs) initial weight spike is prob done.

Reason i havent updated in foreerr is because my internet was out... its back now

[DDon1996]

sat aug 24

leg press
190 3x10

decline
165x7,6,6

db row
75x10,10,9

calf raise
75x10
70x10
70x10

db curl
25x12
25x12
25x10

been away on vacation for a week, ruined my streak of PR's unfortunately. Trying to get cals back in order and keep making progress. Also usual gym is closed so this was a different YMCA, slightly different feel on some lifts

You still lift wot

[ForGreece]

Legs

Low Bar Squat w/o belt
225 3x7

Lunges
135 3x8 (each leg)

Ghetto GHR
BW+27.5 3x15

Romanian Deadlift
175 3x10

Standing Dumbbell Calf Raises
50x20
50x20
59x18

Rollouts SS Hanging Leg Raises
21 reps/25 lbsx20
12 reps/25 lbsx18

Hanging Wipers
3x20

Duration:63 minutes
Sleep: 7.5 hours
Calories: 2750
Morning weight: 159.8
Comments:

Push

Flat Barbell Bench Press
185x8
185x6
185x6

Overhead Press
125x7
125x6
125x6

Incline Bench Press (30 degrees)
155x7
155x6
155x5

Side Lateral Raises
20x15
20x15
20x15
20x10

Overhead Dumbbell Extension
20x12
20x11
20x9

Tricep Dips
BWx12
BWx11
BWx8

+external rotations post workout

Duration 58 minutes
Sleep: 8 hours
Calories: 2750
Morning weight: 159.8
Comments:

Pull

Sumo Deadlift
295x5

Bent Over Barbell Row
185 3x10

Pull Up
BWx12
BWx12
BWx12

Weighted Inverted Row
BW+35x12
BW+35x12
BW+35x12

Barbell Rear Delt Rows
120 3x12

Barbell Curl
80x12
80x10
80x10

Hammer Curl
25x12
25x12
25x12

Seated Rear Delt Raise
30x15
30x13
30x12

Duration 59 minutes
Sleep: 8 hours
Calories: 2700-2750
Morning weight: 159.8
Comments:

been forgetting to log. that will change

[ForGreece]

Legs

Low Bar Squat w/o belt
230 3x7

Lunges
140 3x8 (each leg)

Ghetto GHR
BW+30 3x15

Romanian Deadlift
180 3x10

Standing Dumbbell Calf Raises
50x21
50x21
50x18

Rollouts SS Hanging Leg Raises
22 reps/30 lbsx20
13 reps/30 lbsx17

Hanging Wipers
3x21

Duration:65 minutes
Sleep: 7.5 hours
Calories: 2750
Morning weight: 161.0
Comments:

------
Saturday update:
Weekly avg weigh in: 160.1
--------

Push

Flat Barbell Bench Press
190x7
190x6
190x5

Overhead Press
130x6
130x6
130x5

Incline Bench Press (30 degrees)
160x6
160x5
160x5

Side Lateral Raises
20x15
20x15
20x15
20x13

Overhead Dumbbell Extension
20x12
20x11
20x10

Tricep Dips
BWx12
BWx12
BWx9

+external rotations post workout

Duration 58 minutes
Sleep: 8 hours
Calories: 3400
Morning weight: 160.8
Comments:Went to NOrthcoast music festival today. The extra calories are to compensate for the hours of dancing.

Pull

Sumo Deadlift
305x5 wasn't feeling it. used mixed grip on last 3 reps because ****ty grip

Bent Over Barbell Row
190 3x10

Pull Up
BW+5x12
BW+5x11
BW+5x10

Weighted Inverted Row
BW+40x12
BW+40x11
BW+40x10

Barbell Rear Delt Rows
125 3x12

Barbell Curl
80x12
80x11
80x10

Hammer Curl
30x11
30x10
30x10

Seated Rear Delt Raise
30x15
30x14
30x14

Duration 63 minutes
Sleep: 8 hours
Calories: 2700-2750
Morning weight: 159.8
Comments:

[ForGreece]

Legs

Low Bar Squat w/o belt
235 3x7

Lunges
145 3x8 (each leg)

Ghetto GHR
BW+35x15
BW+35X14
BW+35X14

Romanian Deadlift
185 3x10

Standing Dumbbell Calf Raises
50x21
50x21
50x18

Rollouts SS Hanging Leg Raises
23 reps/35 lbsx18
14 reps/30 lbsx16

Hanging Wipers
3x22

Duration:64 minutes
Sleep: 8.5 hours
Calories: 2750
Morning weight: 160.6
Comments: Have a little cold today. Runny nose, itchy eyes. I'll prob be fine tomorrow.