Upright Rows
95x8, 95x8, 125x6, 125x6, 95x15, 95x15
Single-leg Seated Calf Raise SS w/toe raise peaks
50x15, 60x12, 70x12
RDL
135x15, 165x8, 185x8
Box Squats
165x10, 185x6, 225x6, 225x6, 255x5, 255x5
(+2 on 165, +1 on 225 onward!)
RDL
185x6, 185x6
Hating these lately
Vacuums
10-second reps, 10 reps/5 sets
Not bad at all considering my only carbs today were a small pear, apple, and 2 small pieces of corn bread.
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Thread: Liftin' weights & lacin' skates
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02-16-2018, 03:18 PM #91
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Last edited by StinnerOzz; 02-16-2018 at 06:58 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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02-16-2018, 05:14 PM #92
I've only ever come across a machine like that once and I found it great for squats as well as for presses because it allows that freer movement .. pressing in a normal smith machine always makes my shoulders ache
After you'd done the Gironda dips I gave them a try-out today .... awesome squeeze across the pecs and through the lateral head of triceps. Expecting some good DOMS tomorrow
Shoulders must've been pumped after 15 rep sets of upright rows and heavy box squats. So are you carb cycling/cutting?"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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02-16-2018, 07:41 PM #93
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
I've been doing the 15-rep finishers for a couple weeks at least now, it definitely burns. I switched grip position every 5 reps on those, going close/mid/wide. I like to lean back a little and pull upward across my torso. Seems to allow for less cheating, plus I FEEL it and have seen gains. I read about Gironda recommending to do them a few inches or more in front of your torso; I may try that sometime.
This is the first time I saw, or took notice, of this type of rack. I first used it to do seated medial/rack press and incline skullcrushers. Nice to have it kept in place while still being free.
Good going w/the dips! If you're like me you will feel an incredible and unique instance of DOMS in the next day or two. For once it felt like every portion of each pectoral was sore. That may or may have also been thanks to my flat & incline work prior to the dips, but I think they would have taken care of that on their own. I've done that other stuff + traditional dips before plenty of times and didn't feel this way.
I'm not cutting or carb cycling, but my work had a chili cookoff party today so I made sure to barely eat breakfast. Then after 4 gigantic bowls of chili, I was so full I wasn't hungry to force myself to eat before I left (which was early anyway). THEN by the time I got home it was pretty much ready to grab a 15-min. power nap before lifting so I figured I'd just go w/o food. I swear I felt less worn out today than most recent leg workouts. Good to know I can operate on no/low carbs like that, I haven't done carb cycling in many years but used to love it. I could go for leaning out and keeping it off...Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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02-17-2018, 11:22 AM #94
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
DB Curls 30, 30 warmups
Drag Curls
90x10, 120x6, 140x6, 160x4, 160x4
Rack pulls (peg 6, one peg above the center of the kneecap. Last week was peg 5, prior week was peg 4)
135x10, 225x10, 315x8, 405x6, 495x6, 585x1
Belted: 675x1, 765x1, 585x6, 495x10
Sled pulls w/battle rope, pulling hand over hand (sled 30lbs.)
3 plates
5
7
9 (435lbs.)
11 (525lbs.)
13 (615lbs.)
15 +a 2.5lb plate to give my friend a new PR (7075.lbs.) - pulled it halfway and I was DONE.
I was ready to leave after the rack work, buddy wanted to get the sled and have me finally do some sled work with him. So we did, and boy did we beat ourselves down! He got up to 17 plates I think, a PR for him by 2 plates (and the 2.5)! Not much isn't sore at this point, thanks to a week that looked like this: chest/hockey/back/hockey/legs/rack pull & sled work with no rest days. He got his legs more involved than I did, I was more sticking w/a rowing movement. Got to work my legs into it a little more.Last edited by StinnerOzz; 02-18-2018 at 12:57 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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02-18-2018, 12:56 PM #95
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Here's a pic of the sled. Pulling on the rubbery floor adds a bit of resistance as well!
Next week I want to experiment w/a mix of this and pullthrough sled pulls. My partner mentioned he wants some emphasis on his hamstrings, so here we go!Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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02-19-2018, 05:53 PM #96
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Ski Calf Raise 222 tempo
135x8, 165x6, 175x8, 185x10, 185x10
Flat BB Press (pinkies to outer knurl)
135x12, 165x10, 185x8, 185x8
Incline BB Press (thumbs to inner knurl)
185x8, 185x8, 185x8
Gironda Dips
10, 10, 10, 12, 12
First 3 sets palms out, last 2 in. Wrist hurt. Forgot my wraps!
They still felt good, but I THINK inverse grip adds a little more oomph by eliminating triceps a bit more. Stabilization is far better w/palms in though.
Gironda Vacuums
10-second hold x10, 10
20-second hold x5, 5, 5
French Press ascending set (triple add)
40x20 > 60x8 > 80x6
40x20 > 60x8 > 80x6
40x20 > 60x8 > 80x6Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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02-19-2018, 08:27 PM #97
I very rarely do 15 rep sets but I increasingly see bodybuilders working in that range for at least a few sets ... I know it's classic hypertrophy training and when I do do a 15 repper, say for BB rows, I feel my lats blow up ... going to try to do it more often from now on with shoulder and arm work. I like the idea of doing the upright rows with the varying grip
I felt the Gironda dips really hit the outer and lower pecs which I never normally feel. Hit triceps and rear delts as well cos I found myself getting deeper. Could only get 5 reps out each set before my tris gave way
Whenever I've really wanted to cut I've cut right back and gone keto for two weeks and then carb cycled ... not too difficult but I do feel weaker when I go for the heavy lifts
Great session and looked like fun ... heavy ass drag curls @ 160 and then killed the rack pulls .... 765 is 4.5 x my bodyweight
Really cool that you got to use the sleds ... that's a mean looking sled and I counted the 15 plates before I read the write-up!
I use sleds a lot in my training but usually doing pushes down a concrete driveway = awesome power movement for the whole of the legs. It doesn't look like that sled has got any uprights to push on though. Pulls on a rope is hard work but great for the glutes and hams with the hip hinge movement. Putting a belt around your waist and walking forward with the sled dragging behind is a good way to make the hammies and calves grind out some work
Great collection of exercises to hit the pecs from all angles!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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02-20-2018, 07:25 AM #98
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
My lats are dead when I do 15-20 rep BB rows! I made a killing in gains this past year by making that my main back lift. I started with lots of sets of heavy 4-6 reps, then when I hit a plateau at 265lbs. or so I dropped weight and upped reps.
I felt the Gironda dips really hit the outer and lower pecs which I never normally feel. Hit triceps and rear delts as well cos I found myself getting deeper. Could only get 5 reps out each set before my tris gave way
Whenever I've really wanted to cut I've cut right back and gone keto for two weeks and then carb cycled ... not too difficult but I do feel weaker when I go for the heavy lifts
Great session and looked like fun ... heavy ass drag curls @ 160 and then killed the rack pulls .... 765 is 4.5 x my bodyweight
Really cool that you got to use the sleds ... that's a mean looking sled and I counted the 15 plates before I read the write-up!
I use sleds a lot in my training but usually doing pushes down a concrete driveway = awesome power movement for the whole of the legs. It doesn't look like that sled has got any uprights to push on though. Pulls on a rope is hard work but great for the glutes and hams with the hip hinge movement. Putting a belt around your waist and walking forward with the sled dragging behind is a good way to make the hammies and calves grind out some work
The rope pulls are on deck this weekend but I also want to try pull-throughs since we both have a hamstring focus. 20 feet of HEAVY should be doable in the same spot we already used. That should be fun and fry us up.
We're both amped up about lifting together now; we feed off each other tremendously. He's so big and a brute w/strength that I know I can't slack. And he knows he can't. He's impressed w/my calmness and ability to dig in, as he described "When I think you haven't got anymore" and "then pull strength out of nowhere". Like that 765 pull at a lower pin? I almost missed it AND it descended on me maybe an inch or two. I thought I was done for but I dug my heels in and, as we joked, pushed the GROUND down straight through my hamstrings to get it up - LOL.
Great collection of exercises to hit the pecs from all angles!Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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02-21-2018, 04:18 PM #99
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Seated Calf Raise SS w/Donkey Calf machine
100x15 / 180x10
130x12 / 160x10
130x12 / 140x10
150x10 / 140x10
DB Pullovers
60x12, 60x15
Gironda Chins (prone grip)
6, 6, 8, 8, 8
Rev. Grip Pulldowns, extra hard peaks
170x6, 170x6, 170x10
Upright Rows
95x8, 95x8, 125x6, 125x6, 105x15, 105x15
Gironda Vacuums
20-second hold x5, 5, 5, 5, 5
Think I'm getting the hang of these vacuums. I swear I'm seeing an improvement in my serratus and upper abs already. May try to work on learning/incorporating Gironda's weighted serratus dips soon.
I think I said it before, but next week I start a new job and will be traveling mon-thur for a few weeks. No clue what my schedule will be like but I'll still play hockey Thursday (I return on time weekly on Thurs afternoon), and lift Fri/Sat. I'll coordinate with my partner to do rack pulls and sled work on one of those days, and the other will be legs. Everything else will be crammed into 2 days while I'm traveling, or anything missed will be tacked onto leg day...Hopefully!Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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02-23-2018, 02:57 PM #100
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Rack pulls (peg 6, at knee, same as last week, still about 6-7” lower than 4 weeks ago)
135x10, 225x10, 315x8, 405x5, 495x5, 585x1
Belted: 675x1, 765x1, 585x6, 495x10
Max was smoother than last week. That's a win! My partner nailed it this time too.
Sled pulls w/battle rope, pulling hand over hand (sled 30lbs.)
6
9 (435lbs.)
11 (525lbs.)
13 (615lbs.)
15 +2.5 (707.5lbs.) - got it all the way this time!
Sled Pull-throughs
6 plates x3 sets, 6-8 steps eachLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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02-24-2018, 09:33 AM #101
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Wife made me go in at 10am this morning. Squats were rough until the 225 sets when I finally started waking up. First set of 255 wasn't as good as I'd hoped, even with the fatigued back and hams from yesterdayband considering little rest time, but I hit my final set perfectly.
Box Squats
135x10, 165x8, 195x5, 225x6, 225x6, 255x3, 255x5
Squat Machine Calf Raise
222 tempo 140x8, 130x8, 130x8
121 tempo 150x8, 150x6, 150x6
Gironda Vacuums
20-second reps, 5 reps / 5 setsLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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02-26-2018, 12:52 PM #102
Nice work lately, glad you have a lifting partner to push you.
That sled has a freakishly heavy load on it!! I am working on getting some sort of sled work out going...trying to build my own version ATM.
Box squats are something I have tried once or twice , but have not really given them an honest chance. I get trapped in the hole when I attempt larger squat weights, so I should be doing something extra to help. I played around a bit with weighted box jumps from below parallel as well. Once hockey is done will be pushing myself a bit harder on the squats.
Anyway good workPlease record my time/reps if I pass out
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02-26-2018, 06:58 PM #103
I just love doing back work and rows of all sorts because my lats respond quickly .... our heavy rack deads are inspiring me to try and incorporate them into my training again: probably been 5 years since I did them as a regular ... of course I'd be happy pulling two thirds of what you do
Keto worked great for me to get everything heading in the right direction quickly ... I didn't crave carbs so much as just got very hungry at times but always had handfuls of almonds ready
Great that you can bounce off eachother ... sled work is fun but I can see how taking it out on the street to get a good run might upset the neighbours
I had to look at a vid of the serratus dips ... looks like a great way to build them. Serratus are the final piece that sets off an awesome physique IMO ... I'm nowhere near lean enough but it'd be über cool to be able to show off my serratus again at some stage
Good luck with the new job ... hope it's been working out well so far
Killing the rack pulls and that's some sick weight on the sled now .... great grip strength to follow on from the rack pulls and then use the battle ropes
Working hard"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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02-26-2018, 07:23 PM #104
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
It's only on that day, but it's great! I used to train every day with a partner, but got away from it and got into my own groove. I go more quickly now and jump around a lot, but I definitely enjoy this GPP kinda stuff with this guy. We feed off each other and talk thoughts and physiology a lot. Last week he arrived a couple minutes after I did, we both looked at each other like "Ughhhh" and warned that we felt beaten down and tired, unsure of how the day will go. Then we both proceed to hit PRs like it's nothing. I love those days.
I chose and had success w/doing Olympic (to the floor) squats to help w/my power out of the hole. At one point I got up to 300+ for a paused max, and that helped me reach my at-the-time squat PR. I chose box squats this time to help get back into the swing of a parallel squat which I haven't done much of in recent years.
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I'm traveling for work this week and hitting new gyms on the road. This week is Gold's. Every stereotype comes to this place! I can't see this being a place I'd frequent, I like them smaller, less crowded, and a bit intimate. But I did get/have to do a couple things differently. They have one weird calf machine I'll try to give a go later.
Flat BB Press (pinkies to outer knurl)
135x12, 165x10, 185x8, 205x8 (+20)
Incline Hammer Strength Press
180x12, 230x10, 270x8
Gironda Dips - ON V-SHAPED BARS! Sweet! I don't think I felt TOO much of a difference here, which is nice since I don't have one at home anyway. Impossible to do palms out grip though, I didn't even try. I put my hands in position and there was just no way w/my bionic wrist. Killer pec burn though, so I was happy!
12, 12, 12, 10, 12
Gironda Vacuums
Gironda Vacuums
20-second reps, 5 reps / 5 sets
Cable pressdowns, varying narrow to wide throughout each set
Plate 6 x20
Plate 9 x15
Plate 12 x10
Plate 14 x8
OH DB Extensions
25x15, 20x20
Rope Pressdowns w/5-second peaks
Plate 4 x10
Plate 6 x7
Straight reps plate 8 x10
My triceps were feeling pumped like I can't remember, even after the first pressdown group. Stretched them out and decided to smash 'em like I haven't done in a while.
Since I'm on the road I get free meals, so I topped this off with a gigantic steak . That's my new plan: big ol' fancy post-workout steakLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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02-28-2018, 04:22 PM #105
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Freemotion Calf Machine w/2-second peaks
100x10, 140x10, 160x15, 200x15, 240x15, 280x10, 300x10
Tough to stabilize, but a great burn.
Rotary calf machine w/3-second peaks
190x8, 210x8, 235x8
DB Pullovers
60x12, 60x15
Gironda Chins (prone grip)
6, 6, 6, 6
Handle grips on the bar were loose and wobbly. ****ing disaster waiting to happen! Didn't push to 8 reps because of this.
Hoist mid-row - another weird one
180x10, 230x6, 230x6
Hammer Strength isolateral high row
180x20, 220x12
Alternated grip high/low every few reps
Drag Curls
90x10, 120x6, 140x6, 160x4, 160x4
These were kinda lame today. Probably because I just did back, and more than usual. Good pump after, but didn't feel great during.
Flying home tomorrow afternoon, hockey game in the evening, legs Friday, rack pulls/sled stuff Saturday, and fly back out here Monday to repeat everything. Right now, it's steak o'clock!Last edited by StinnerOzz; 02-28-2018 at 04:56 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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03-01-2018, 09:29 PM #106
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
It had been over 10 years for me, and I got right back into it as good as ever You should be fine too if the rest of your training has been on point. Don't worry much about weight, heavy is relative. There are plenty of guys who put me to shame physique-wise and aren't strong at all =/
Keto worked great for me to get everything heading in the right direction quickly ... I didn't crave carbs so much as just got very hungry at times but always had handfuls of almonds ready
I had to look at a vid of the serratus dips ... looks like a great way to build them. Serratus are the final piece that sets off an awesome physique IMO ... I'm nowhere near lean enough but it'd be über cool to be able to show off my serratus again at some stage
Good luck with the new job ... hope it's been working out well so far
Killing the rack pulls and that's some sick weight on the sled now .... great grip strength to follow on from the rack pulls and then use the battle ropes
It's surprising because my grip has never been a strong suit. I rely HEAVILY on the hooks, even at 495 I need them. I can keep them as assistance only up until 675, at which point they pretty much do all the work. I wrap my fingers around them but they aren't really doing much. 765, forget it. My partner can grip 765 with chalk as I've mentioned. A couple weeks ago he was unable to even budge the bar w/o chalk, even when using the hooks. Oddly, I got him there. With that, I expected my rope-pulling strength would be limited but so far so good. Even when I hit my failure point in weight, it's not my grip that limits me. Starting this week I want to stop going so heavy on the rack pulls and add reps instead. Should wreck meLifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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03-02-2018, 01:51 PM #107
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Upright Rows
95x8, 95x8, 125x6, 125x6, 105x15
Box Squats
135x10, 165x8, 195x5, 225x6, 225x6, 255x4, 255x5
Seated Leg Curls
160x12, 160x10, 160x10
Of course some guy was camping on the leg extension machine so I couldn't superset…
Didn't even wanna go in today, but it was this or nothing for legs. Got +1 rep overall on box squats so it was OK. Tomorrow is rack pulls and sled stuff anyway.Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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03-03-2018, 01:39 PM #108
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Everything felt heavy today, for both me and my partner. Cut a couple things a little shy and still got beaten up. We're going to give both exercises a break next week and not even do them. Can't hit PRs for over a month straight, after all...
For what we sacrificed in adding weight, we did more reps and overall tonnage (rack pulls). Sled pulls, we omitted 1 set but added 2-3 plates for sled pull-throughs. That was definitely good for our hamstrings!
Rack pulls (peg 6, at knee, same as last week, now going for reps instead of 1RMs)
135x10, 225x10, 315x8, 405x5, 495x5
Belted: 585x3, 585x5, 585x4, 495x8
Sled pulls w/battle rope, pulling hand over hand (sled 30lbs.)
6
9 (435lbs.)
11 (525lbs.)
13 (615lbs.)
15 +2.5 (707.5lbs.) - skipped
Sled Pull-throughs, 8 steps each
8 plates
9 plates
9 platesLast edited by StinnerOzz; 03-03-2018 at 05:01 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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03-06-2018, 07:12 AM #109
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03-06-2018, 08:17 AM #110
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
It's only from the knee, don't give me TOO much credit! Haha! It's pretty tough and most people probably can't do it properly, but still you look around and see REAL strong people deadlifting 600 and immediately feel weak. The 585 felt tougher mentally than 765 the week prior. Go figure. Just wasn't amped up enough for it.
I've got a video of my partner doing sled pulls, I'll see if I can do something with it. I like to stick with using my arms/back to pull, it really blasts your back, but last week on the heavy sets I had to start with a solid leg drive. Still beat my back up, and "any means necessary" is good in addition to the extra work for my legs (love it), but by comparison it was weaker since I needed the help. Hopefully I can get stronger using my legs to begin each pull, and it'll help trigger more leg gains.Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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03-06-2018, 03:56 PM #111
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Gironda Vacuums
3 second squeeze x5 reps, 12 total sets
Incline DB Curls
20x20, 25x15, 30x10, 35x10
Drag Curls (free instead of on the Smith)
95x10, 95x8, 95x10, 95x12
Flat BB Press (pinkies to outer knurl)
135x12, 165x10, 185x8, 205x10 (+2 reps)
Gironda Dips
12, 12, 12, 12, 12
Rev. Grip pressdowns
35x20, 50x15, 57.5x12
OH DB Extensions
25x18-20, 25x15
Rope Pressdowns w/5-second peaks
50x8, 50x8, straight reps 65x8 (last 2 were cheats)Last edited by StinnerOzz; 03-06-2018 at 04:04 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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03-07-2018, 04:08 PM #112
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Hotel workout. Limited but I got a great pump and sweat. Home and hockey tomorrow, MAYBE legs Friday. Saturday is back day with my partner, we're aiming to do T-bar Rows and possibly some Farmer's Walks (another couple I haven't done in many years). If I don't do legs Friday, I'll do em Sunday!
Front/Seated Side/Bent Rear delt tri-set
20x8 / 20x8 / 20x15
20x12 / 20x10 / 30x12
25x10 / 25x5 / 35x15
Upright Rows quadruple add set
20x8 / 25x8 / 30x8 / 35x8 / 40x8
Sicilian Crunch
+20x5, +20x5, +20x5
Plank
+30 @25 seconds, 2 sets total each using one arm to balance at a time
Oblique jackknife SS w/Oblique Plank
10 each side / +20 @ 20 seconds each side
10 each side / +20 @ 20 seconds each side
Single leg Donkey Calf Raise 323 tempo
BWx8, +15x8, +20x6, +25x6
Donkey Calf Raise w/2 second peaks
+40x ?, +50x ?Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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03-10-2018, 11:16 AM #113
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
T-bar Rows, plate weight only
45x8 each arm, 90x4 each arm
135x8, 180x7, 225x5, 270x4, 225x5, 180x10
Sled pulls w/rope
6 plates
9 plates
12 plates
14 plates
Gironda Chins
x4-8, 4 total sets
Workout w/partner today. Brutal to do sled pulls after those T-bars. Chins were surprisingly 'easy' by comparison. Lats are fried. Had another guy work in with us on everything so that slowed us down, but it was fun. Taught both of em Gironda Chins, and they were humbled and excited about them.Last edited by StinnerOzz; 03-10-2018 at 12:08 PM.
Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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03-10-2018, 01:19 PM #114
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03-10-2018, 04:21 PM #115
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Oh yeah. He definitely pushes me to get everything I can out of my lifts, whereas by myself I'd sacrifice some weight for stricter reps. I can do these lifts on my own, but I wouldn't choose to lift LIKE this alone if that makes sense. Good to shock yourself sometimes though, which is why I like it.
On the heavy rows, I needed a leg drive to get going and I'd normally not do that. Even on BB Rows I am explosive, but retain form and don't rely on momentum from my legs or lower back yanking.
My lats DEFINITELY felt those rows today. My negatives were really slow too, so I surely best them down. The sled pulls were rough having fatigued our lats so much; usually we do those after rack pulls and our lats are pretty much fresh.Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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03-11-2018, 08:33 AM #116
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
So early today. Lower back a little sore from stabilizing those rows yesterday. Going back to leg press today so I don't immobilize myself. Also sacrificed some reps on some sets in favor of extra sets/overall volume. Got to fly out of town for the week tomorrow after all, don't want to be in agony.
Ski Calf Raise w/3-second peaks
135x?, 165x8-10, 185x8, 185x10, 185x10
Seated Calf Machine, single leg
45x20, 55x15, 65x10
Leg Press
270x15, 270x15, 360x12, 450x12, 450x12, 540x8, 540x12
Seated Leg Curls
150x10, 150x10, 140x10, 140x10Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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03-13-2018, 03:52 PM #117
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Office gym workout with a coworker. Didn't push much but got in a decent pump. Pecs aren't even sore but hopefully later. Strength was good though!
Flat bench
135x15, 185x8, 225x8, 245x8
Incline DB prone grip press w/5-second negatives
50x10, 50x10, 50x10
3 sets of random cable crossover/fly work
Incline Skullcrushers
65x10, 85x12-15, 85x12-15
Rope Pressdowns SS w/V-bar pressdowns
Light stack
100x10-12 / 100x10 drop 90x6-7 / 90x8
Tris are pumped for sure!Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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03-14-2018, 11:00 AM #118
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03-14-2018, 03:37 PM #119
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
I had good pec contraction for them, and they were the only heavy thing I did, so yes. The rest taxed my front delts more than anything, my poor pecs didn't even really feel it.
Tonight, solo, about 35 minutes worth:
DB Pullovers
50x15, 50x15
Machine Rows - mid
150x12, 170x10, 180x8
Wide Pullups - slow
6, 6, 6
Rev Grip Pulldowns
180x6,4 RP set
Single leg calf raise
8, 8
Donkey Calf Raise off a step w/3-second peaks
+50x whatever x4 sets
Oblique jackknife SS w/Oblique Plank
10 each side / +20 @ 20 seconds each side
10 each side / +20 @ 20 seconds each side
Serratus Crunch SS w/crunch
+30s x12 / 15
+30s x10 / 12
I'll do calves later in the week, along with some vacuum work. Not really feeling it today, but at least I did got some good work in. Home & hockey tomorrow, plus my anniversary! My wife goes to sleep early so I'll be able to play at 11pm 😴Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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03-17-2018, 08:38 AM #120
- Join Date: Dec 2017
- Location: Michigan, United States
- Age: 42
- Posts: 2,278
- Rep Power: 15752
Solo home workout. Partner hurt himself out of out of form during rack pulls earlier this week. Gotta focus!
Arnold Press
50x5, 50x5, 60x6, 60x6, 70x5
Upright Rows
75x15, 95x12, 95x12
Face Pulls
100x20, 120x15, 140x12
High Pulley Cable Curls +pulses (narrow grip)
160x15, 160x12, 150x15
Seated BB Curls from lap
85x10, 95x8, 95x8
Close Grip Shrugs w/3-second peaks
225x8, 225x8, 225x10
Regular grip/tempo 315x8, 365x8, 365x8Lifting. Hockey. Headbanging.
My Journal: https://forum.bodybuilding.com/showthread.php?t=175144571
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