Purgatory

[fittofattofit]

Strong ass benching and flyes .... I know (going on past form) the next time you go for a 3pps bench you'll add another rep

[pastorpritch]

Strong ass benching and flyes .... I know (going on past form) the next time you go for a 3pps bench you'll add another rep

Thanks man
And I hope so! 405 bench next

[pastorpritch]

LEGS
ARNOLD'S BLUEPRINT TO CUT, DAY 5


SQUATS
135 x 12
185 x 12
225 x 12
315 x 1
345 x 1
365 x 1
385 x 1
ATTEMPTED 405 ... AND GOT IT! PR WOO!
3 sets of 225 @ 12 reps


LLC || LEG EXTENSIONS
70 || 80 x 10ea for 10 sets, no rest, reps done slow and controlled with slight hold at "top"


SEATED CALF PRESS (W & N)
170 x 10 x 8 sets GVT


WALKING BB LUNGE || RDL
65 x 10 || 225 x 10 for 3 sets


LEG PRESS
110 x 50
110 x 50


ABS
Hanging L Raise
Hanging Tuck Raise
Crunches
Leg Pull Ins
Hyper Extensions
Oblique Cable Crunch
Cable Crunch

[koweanguy]

Thanks man
And I hope so! 405 bench next

There ya go!!!
Congrats on the 3 plate milestone!!
Deadlifts for me is stalling quite a bit You got me beat on this one at the moment :/

[koweanguy]

WALKING BB LUNGE || RDL
65 x 8-10 || 185 x 10
65 x 8-10 || 225 x 10 for 3 sets

Oooh walking BB lunges~ this is my next goal!

[pastorpritch]

There ya go!!!
Congrats on the 4 plate milestone!!
Deadlifts for me is stalling quite a bit You got me beat on this one at the moment :/

Well get on it man!

And thanks

Oooh walking BB lunges~ this is my next goal!

Dude, really brought out the separation for me. Great exercise

[pastorpritch]

CHEST & BACK
ARNOLD'S BLUEPRINT TO CUT
Kinda did my own thing today.
Short rest periods between sets, virtually no rest, really


BB BENCH || BB ROW
245 || 225 x 5, 5, 5, 3, 3, 3, 3


INCLINE BB PRESS || T-BAR ROW
185 || 150 x 8
205 || 175 x 6, 6, 5, 5


CABLE FLY || SEATED ROW
30 || 160 x 10 for 5 sets


ABS
Hanging L Raise
Hanging Tuck Raise
Crunches
Leg Pull Ins
Hyper Extensions
Oblique Cable Crunch
Cable Crunch

[pastorpritch]

LEGS
ARNOLD'S BLUEPRINT TO CUT


SQUATS
225 x 12
245 x 12, 12, 8, 8, 8, 8, 8 (5 sets of 8, 2 sets of 12)


WALKING BB LUNGE || RDL
65 x 10 || 225 x 10 (for 3 sets)


LLC || LEG EXTENSIONS
70 || 80 x 10ea (GVT, no rest, reps done slow and controlled with slight hold at "top")


SEATED CALF PRESS (W & N)
170 x 10
110 x 10
120 x 10
130 x 10
140 x 10
150 x 10
160 x 10
170 x 10
180 x 10
190 x 10 and drop sets


LEG PRESS
110 x 50
110 x 50


ABS
Hanging L Raise
Cable Crunch
Hanging Tuck Raise
Oblique Cable Crunch
Crunches
Leg Pull Ins
Hyper Extensions

[lonniej]

Killer workouts!! Great job on those squats!

[pastorpritch]

Thanks brothah!

[pastorpritch]

Wow

Just had a great chest and back workout in the hotel fitness center I am at! Hoping to continue the streak over the next couple days ...

[fittofattofit]

SQUATS

225 x 12
245 x 12, 12, 8, 8, 8, 8, 8 (5 sets of 8, 2 sets of 12)

Woooo .... that is some massive squat volume! Lactic acidosis must've had your stomach churning

Wow

Just had a great chest and back workout in the hotel fitness center I am at! Hoping to continue the streak over the next couple days ...

Always huge effort to get decent training done in a hotel gym!
How is the principal job going?

[bbowsh54]

Wow

Just had a great chest and back workout in the hotel fitness center I am at! Hoping to continue the streak over the next couple days ...

Been a while since I had to workout in a hotel fitness center... (About 7 months)

Great job, man!! Way to rock the chest and back!

[fittofattofit]

How is the training and the cutting going now PP?

[bbowsh54]

How is the training and the cutting going now PP?

Ditto.

Hope all is well, brotha'!

[koweanguy]

How is the training and the cutting going now PP?

Ditto.
Hope all is well, brotha'!

PP.. FF.. BB

[bbowsh54]

Hope everything is amazing for you, Pastor Pritch!!!

Happy Training, brotha'!

[gallagnm]

agreed. Hope all is well

[bbowsh54]

agreed. Hope all is well

Bump... Awaiting the glorious return.

[pastorpritch]

Thanks for the kindness bros

Still ticking and lifting. I'm now officially the principal of the school and we've had quite a bit of stuff going on. Hoping to get consistent again.


Here's today's quickie:
All my lifts are a controlled negative, explosive positive now unless otherwise noted or unless i'm going really heavy
Current weight: 217

BB BENCH INTO DB PRESS
225 x 5
255 x 5
275 x 3
295 x 1, 1, 1, 1

DB Press
80 x 4 slow and controlled
90 x 4 slow and controlled
100 x 4 slow and controlled


BB INCLINE INTO DB INCLINE
95 x 10
135 x 10, 10

DB Incline Press
40 x 10
50 x 8, 8


LOW CABLE FLY || DB PULLOVER
20 x 15 || 40 x 10 for 3 sets


HANGING LEG RAISE || CABLE CRUNCH || V-BAR PRESSDOWN
BW x 10 || 100 x 10 || 60 x 20-25 for 3 rounds


Got a new phone too so might do some vids now and again ...
Thanks for following!

[gallagnm]

happy to see you back! Solid session too.

Whats the new phone?

[fittofattofit]

Great to see you back Pritch, and great news about the principal job
Good to know that you've kept on training .... built like a tank now at 217 and those are some powerful pressing numbers, especially with the slow negs!

[pastorpritch]

happy to see you back! Solid session too.

Whats the new phone?

Thanks G
Just a new tracfone, upgraded from my blackberry

Great to see you back Pritch, and great news about the principal job
Good to know that you've kept on training .... built like a tank now at 217 and those are some powerful pressing numbers, especially with the slow negs!

Thanks fit!
Good to be back, the encouragement and e-comraderie is good

[HARRYBEAST]

Glad too see you are still pretending to lift

[pastorpritch]

Glad too see you are still pretending to lift

I fake it well

[pastorpritch]

MONDAY'S WORKOUT
All my lifts are a controlled negative, explosive positive now unless otherwise noted or unless i'm going really heavy
Current weight: 217


DEADLIFTS
315 x 5
405 x 6
425 x 3, 3, 3, 3


WIDE CHINS
BW x 4, 4, 3


T-BAR ROW
75 x 10, 10
100 x 10, 10, 10


T-BAR ROW
40 x 12 || 160 x 8
50 x 8 || 160 x 8
50 x 8 || 160 x 8


HANGING LEG RAISE || CABLE CRUNCH
BW x 10 || 100 x 10 for 3 sets


TODAY'S WORKOUT
SQUATS
**knee was still a little panged from last week so I took it easy today (not as many sets)
225 x 8
315 x 4, 4


LEG EXTENSIONS || MACHINE CALF PRESS (W)
110ea x 10
120ea x 10
130ea x 10
140ea x 10
150ea x 10


LYING LEG CURLS (N) || MACHINE CALF PRESS (N)
70 x 10 || 110 x 10
80 x 10 || 120 x 10
90 x 10 || 130 x 10
100 x 10 || 140 x 10
110 x 10 || 150 x 10


OBLIQUE HANGING LEG RAISE || OBLIQUE CABLE CRUNCH
BW x 5ea || 100 x 10 for 3 sets

[fittofattofit]

Strong deads ... 18 reps @ 4pps or more Nice work on the squats and leg extensions as well

[pastorpritch]

Strong deads ... 18 reps @ 4pps or more Nice work on the squats and leg extensions as well

Thanks fit
Felt good with the deads but taking things slowly. I tend to tweak my right side and I don't want to injure myself


TODAYS WORKOUT
All my lifts are a controlled negative, explosive positive now unless otherwise noted or unless i'm going really heavy
Current weight: 217


BB BENCH INTO DB PRESS
225 x 5
275 x 3
295 x 1, 1, 1, 1, 1 (1 rep up from last week)

DB Press
90 x 8
100 x 6, 6


BB DECLINE INTO DB DECLINE FLY
135 x 12
155 x 12, 12, 10, 10

DB DECLINE FLY
20 x 10
30 x 10, 10


CABLE FLY || REVERSE HYPEREXTENSION
30 x 15, 15, 15, 15, 15 (5 sets)

[BergMuscle]

I've been working with controlled negatives for a big part of the summer. Really happy with them. Hope they're working for you.

[fittofattofit]

BB BENCH INTO DB PRESS
225 x 5
275 x 3
295 x 1, 1, 1, 1, 1 (1 rep up from last week)

DB Press
90 x 8
100 x 6, 6

Great job: always alpha when you're benching the hundo DBs