The weights never lie. My natural high. Do this sh*t till I f*cking die.

[-Lucifer]

You squat 3 plates yet bro?

350 (srs). Did it in 2012.

Miscers kept linking pics from a site called c0li dot com, so the mods banned that word.

[Farley1324]

Wait, ****n is censored?

lol, but why


Edit: Okay top of page got me. Never heard of that lol

[dopamine72]

350 (srs). Did it in 2012.
Miscers kept linking pics from a site called c0li dot com, so the mods banned that word.

GJDM!
Tried to find the site but can't lol

Wait, ****n is censored?
lol, but why

lolololol

[pezking7p]

Shack team, assemblllllllllee!

Looks like a bunch of us rolled back about the same time. We got old and decided to try and regain our youth. Looking forward to see what's going on with you.

[dopamine72]

Shack team, assemblllllllllee!
Looks like a bunch of us rolled back about the same time. We got old and decided to try and regain our youth. Looking forward to see what's going on with you.

Haha, here we go!!!!

I'm trying to get on here as much as I can I've just been so busy with other things.

Anyways,

Workout 1:

BW = 198 (cutting)

(30 minute warmup)

Standing Strict Overhead Barbell Press
Bar x 10
95x10
135x5
135x5
135x5
165x3
165x3
165x3 @ 8/10
135x10

- Gotta work on this again

Bench
135x20
185x10
215x10
225x5
235x5
245x5
255x5 (moderately easy)

- Taking it easier this time since I was using 300+ last time

Gym Ring Dips
BW x 10

- Love these, gotta work on em

Tricep Extensions w/ Band
Band x 50

Super set with dips:

Dips
BW x 15

-Had a bit more reps but getting tough

Wide Grip Dead Hang Pullups
BW x 10
BW x 10
BW x 10

Chins
BW x 10
BW x 10

- Good pump

Bodybuiding
- Curls (variations)
- Lateral Raises
- Reverse dumbbell flies
- Front Raises

30 Min Stationary bike

[-Lucifer]

Your Pressing is still strong AF. Myron.

Is stuff still hurting?


EDIT
Jump Roping is great cardio. Any particular reason you picked it over Kickboxing?

[dopamine72]

Workout 2:

BW = 198 (cutting)

(30 min warmup/stretching/foam roll)

Light Back Squats
Bar x 20
95 x 15
135 x 10
185 x 10
225 x 10 (easy)

- About one year post surgery, knee felt great

Deadlifts
135x5
185x3
225x3
275x3
315x3
365x1
405x1
435x1 @ 6/10

315x15 (TnG, had more, good cardio)

- Just slowly working up because of knee

Wide Grip Dead Hang Pullups
BW x 10
BW x 10 (more, not too difficult)

- Felt like doing a couple sets

Ab Wheel
Knees x 30

Bodybuilding
- Curls
- Lateral Raises
- Calves

Did I mention I'm doing a lotta jumproping? ****....

[dopamine72]

Your Pressing is still strong AF. Myron.
Is stuff still hurting?

Thanks dude, I wanna be back to repping 2 plates lol, but I'm trying to stay leaner and shredded now so its tough!

Knee is hurting yes. But it is what it is, I'll be doing a lot of high rep squating with 225-315 probably from now on. Currently able to work with 225 pretty well, about 1 year post surgery.

[-Lucifer]

I'll be doing a lot of high rep squating with 225-315 probably from now on. Currently able to work with 225 pretty well, about 1 year post surgery.

Good call. Your quads will be even bigger now.

By the way, I had this annoying, acute knee pain for a while and I wasn't sure what caused it. Then started doing the Skater Squat and that has helped get rid of said knee pain. Just letting you know so you have something extra in your 'rehab. arsenal'.

http://www.niashanks.com/wp-content/...ter-squats.jpg

[ardee2124]

Aye aye aye look who's back!

Still retardedly strong man, especially in the upper body. I'm glad you're able to work around the knee on squats, the fact that you're able to get as far as 225x10 should mean that eventually the old strength will come back.

I hope you keep this up man, your numbers are now within the same ballpark as mine, it'll be motivating af to get stronger together.

Edit: Got progress pics?

[dopamine72]

Good call. Your quads will be even bigger now.
By the way, I had this annoying, acute knee pain for a while and I wasn't sure what caused it. Then started doing the Skater Squat and that has helped get rid of said knee pain. Just letting you know so you have something extra in your 'rehab. arsenal'.
http://www.niashanks.com/wp-content/...ter-squats.jpg

Yeah my girl said they were looking bigger. So its def the high rep squatting + biking. Thanks bro, I'll try that exercise fasho

Aye aye aye look who's back!
Still retardedly strong man, especially in the upper body. I'm glad you're able to work around the knee on squats, the fact that you're able to get as far as 225x10 should mean that eventually the old strength will come back.
I hope you keep this up man, your numbers are now within the same ballpark as mine, it'll be motivating af to get stronger together.
Edit: Got progress pics?

Hey bro! Thanks, that sounds good to me!

Yeah I'm actually cutting right now pretty hard. I should have some within the next few weeks.

BW = 198

(45 min stretching, foam rolling, warmup)

Squats
Bar x 30
95x30
135x30
135x30 (easy)

- Kept it light as hell, this was more of a cardio workout

RDL's
95x15
135x15
135x15
185x10 (more)

- Very strict and controlled

BB Rows
135x10
135x10
185x10
215x5
225x5 (more)

- Not too bad

Ab Wheel
knees x 40 (more)

- Once again turned into cardio

BBing Stuff
Calves 3 sets + stretching
Biceps, 3 sets + stretching
Triceps 3 sets + Stretching

Jumprope, lots

Some of the reps above are for 50 a set, very light, high rep, pumped to the max today. Great workout not even sore this morning but my muscles are pretty full from this + refeed last night. Had a busy weekend + beginning of the week with barely any eating. Talking 500 cals a day or less. So I was pretty depleted this workout hence the lighter weight higher reps and massive food intake after lol

[dopamine72]

Workout 1

BW= 198

SOHP
Bar x 10
95x10
135x10
165x5
165x5
165x5 @ 7/10
135x12 (more but challenging)

- I should be repping 185 soon

CG Incline Bench
135x20 (more, phew)
+ Chains
195 @ Top x 10 (rest pause, tough)

- Huge upper chest pump

Chins
BW x 15
BW x 12
BW x 12 (more)

BBing
Curls
Tricep Ext
Lateral Raises
Ab Wheel

5 Rounds Jumprope

25 Min Stationary Bike

************************************************** **********

Workout 2

BW = 197

(warmup, lots of knee rehab stretching)

Back Squats
Bar x 30
135 x 30 (more easy)

Front Squats
135x10
135x10
135x10 (easy)

- First time doing these in a while, easier than I thought

Calves
5 Sets Heavy

Dips
BW x 40 (more)

- lol

Wide Grip Dead Hang Pullups
BW x 15

- Not bad

Stationary Bike 25 min

Should be moving some heavier weight this week!

[-Lucifer]

Impressing Pressing strength, Cahlin. 135 must've felt like nothing.

[pezking7p]

What do you mean when you annotate (more)?

Glad to see posts in here man. What exactly happened to your knee? You dislocated it badly, or did you hurt it, then dislocate it badly?

[jshaw5]

Good to see you back at it man. Hope the knee is holding up well. I think those TKE's will definitely help you out, just start off with the easier progressions and slowly build your way up.

Upper body still strong as hell, especially since I'm sure you're probably not using much if any leg drive.

[im2manly]

Holy volume, batman.

[ardee2124]

How is your routine set up atm man?

[ardee2124]

What do you mean when you annotate (more)?

Glad to see posts in here man. What exactly happened to your knee? You dislocated it badly, or did you hurt it, then dislocate it badly?

I'm not 100% sure but I do think (more) just means he was capable of more reps on the set and it wasn't to failure.

[dopamine72]

Impressing Pressing strength, Cahlin. 135 must've felt like nothing.

It felt like something still lol, but not bad thanks!

What do you mean when you annotate (more)?
Glad to see posts in here man. What exactly happened to your knee? You dislocated it badly, or did you hurt it, then dislocate it badly?

Check the last page bro if ya want more info, it sucked, still recovering but like 95% now maybe. Getting better slowly!
I tore my patella working through it for almost 2 years squatting. I also had very tight muscles all around that area my quad being the worst....That + having shallow kneecaps made it pop out when I slipped and put all my weight on the kneecap. Kneecap was on the side of my bent leg probably worst pain I've ever felt lol....had a full PCL tear, near full patella tear and a chunk of cartilage was taken out. Honestly I'm not sure if surgery was my best option....but its over and done with

I'm not 100% sure but I do think (more) just means he was capable of more reps on the set and it wasn't to failure.

^ You got it brotha

Good to see you back at it man. Hope the knee is holding up well. I think those TKE's will definitely help you out, just start off with the easier progressions and slowly build your way up.
Upper body still strong as hell, especially since I'm sure you're probably not using much if any leg drive.

Preciate it bro, the TKE's are GOLD. And yeah I just started using leg drive on bench again lol thanks

Holy volume, batman.

YUS

How is your routine set up atm man?

Its called the I'm injured and been lifting for 10 years so I listen to my body and do what I can to get back to where I was lol

Not trying to be a smartass here....Honestly its full blown ADD/ADHD right now....I go in and do what I haven't hit in the longest and go by feel then make sure I'm proportionate/balanced but I know what I'm doing and my gains are coming back a lot now. I always make sure I'm squatting 1-2x a week, pressing pulling 1-2x and deadlifting 1x every two weeks heavy at most, then lots of bodybuidling/fascia stratching/cardio and making sure to do yoga etc so there are no mobility issues from now on.

[dopamine72]

Haven't had much time to post, still been lifting and cardioing tho.....Losing body fat and getting stronger....Some of my latest lifts:

Bench 315x3 (more but challenging)

Squat 300x5 (**** yes, very easy, knee heald up

Deadlift 365x10 (more, no belt, conventional, still think I have 500)

Wide Grip Dead Hang Pullups BW x 20+ more like 25+

Strict overhead press 175 for 3 sets of 5 (need to bring this up more)

Then getting back into heavier Barbell Rows I'm weak as **** now only using 225x10 for 3 sets lol, need to get back to 315 for reps at least....

BW = 205 (I've been gaining a lot of my old muscle back and losing fat...cray)

Going to try and get some vids and pics up. Might be going back into my old personal training business if anyone on here is interested too. Some changes are going on in my life and I'd like to get back on here more and be more involved

Hope all you bros are well! Thanks for following!

[pezking7p]

Glad to see things are going well. Hopefully the changes in your life are good changes.

It's crazy how regaining strength/mass is so much easier than building from scratch.

[jshaw5]

I know the numbers are down for you, but all things considered, you are still pretty damn strong. Stay healthy and consistent, and you'll be right back where you were in no time. Squats will take more time given the knee, but you're already moving in the right direction, just don't try to push it too fast. And keep doing those TKE's

[dopamine72]

Glad to see things are going well. Hopefully the changes in your life are good changes.
It's crazy how regaining strength/mass is so much easier than building from scratch.

Thanks bro! Yes! The strength comes back so fast I gotta be careful with my joints lol

I know the numbers are down for you, but all things considered, you are still pretty damn strong. Stay healthy and consistent, and you'll be right back where you were in no time. Squats will take more time given the knee, but you're already moving in the right direction, just don't try to push it too fast. And keep doing those TKE's

Thanks bro! Well said and yeah surprisingly enough I think the TKE's that I've only just implemented a few weeks ago have nearly taken my knee back to 100% now

We'll see how my knee handles 300+ for reps soon....I'm going to make it a rule that once I get to 315 I stop there for a long time and just work on upping the reps

Today: 4-29-17

30 Min Yoga/Foam Roll

15 Min warmup
-Stationary bike + lil more stretching and light weight rep work + TKE's

Squats/No belt
Bar x 20
95 x 10
135 x 10
185 x 10
225 x 10
255 x 10
275 x 5
275 x 5 (more easy)

- Slowly working way up

Front Squats/No belt
135 x 10
185 x 10
215 x 5 (more, not too bad)

- Once again keeping it here cuz knee, more weight next time if knee is good

Calves
135 x 10
185 x 10
215 x 10
225 x 8
225 x 8
225 x 8

+ Fascia stretching between sets

- Bodybuilding yes

Barbell Hoes
135x15
185x10
215x10
225x8
225x8
225x8 (more but harder than it should be)

- Gotta work on these

More Bodybuilding
Lateral Raises
Front Raises
Curls

[ardee2124]

Are you still in your garage gym? Or at a gym now?

[dopamine72]

Haven't stopped lifting guys, been doing cardio every day and lifting 4x a week. Just been busy! Here's today's workout below, pretty easy:


BW = 198

Stationary Bike 35 min

45 Min Foam Rolling Yoga

Lunch + protein shake + lil break + redbull

Beltless Back Squats
135x10
135x20
135x30 (more, easy, just cardio and huge pump)

Beltless Conventional Deadlifts
135x3
225x3
275x3
315x3
345x3
365x3
385x3 (more)

- Somewhat challenging. Knee feels great though! Time to build!

High Rep Curls + Fascia Stretch

High Rep Tricep Extensions + Fascia Stretch

Ab Wheel
BW x 30 (more)

- Gonna be filming my workouts again soon. Some other stuff too probably. Will have my girlfriend in there too. Would you guys watch? Yay or nay? Lol

Hope all yall are well

peace

Are you still in your garage gym? Or at a gym now?

Gym membership is still frozen since my injury + I've been saving money not paying the membership fee. So for now its my home gym, and on top of everything I have I also got a punching bag setup now, a stationary bike and a few other new good things. So its really all I need.

[jshaw5]

Even at only 135 lbs, 30 rep squats sound fukcing miserable lol. Glad the knee is holding up well. In for vids.

[pezking7p]

Glad to hear the knee is holding out. IMO if you're deadlifting 385 with no pain, that's a good sign.

I'll watch vids of you and your GF.

[ardee2124]

Sup bro? Any updates?

[dopamine72]

Even at only 135 lbs, 30 rep squats sound fukcing miserable lol. Glad the knee is holding up well. In for vids.

Glad to hear the knee is holding out. IMO if you're deadlifting 385 with no pain, that's a good sign.
I'll watch vids of you and your GF.

Sup bro? Any updates?

Thank you bros lol im still here haven't stopped lifting, just not been posting in here

Pretty much been maintenance work and healing body from heavy lifting for years, lotta stretching, foam rolling, lacrosse ball and even bought massage gun. Doing lighter stuff, more bbing style, and allot more cardio

Also, I thought this video was one of the top benching vids out there...I tried this form and it is working very well




Really hope all of you guys are doing awesome and enjoying life while staying healthy!!!!

[howimliving]

aye! sup *******? don't disappear again