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08-28-2019, 09:09 AM #6751
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08-28-2019, 04:35 PM #6752
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
- 15 min Elliptical
- 15 min Bike HIIT
Back Squat 185x5x5
lotta form work with 135, stretching, squatting on flat surface now, etc
Trap bar deads 225x10 for two sets
Light weight day, working on fixing hip tilt, cracking, everything else is good, but def there is pain and need more workJournal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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08-30-2019, 07:18 PM #6753
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
BW= 197.8
- Short walk
- 50 Shoulder Dislocations
- light dumbbell work warmup
Overhead Press
95-10
135-7
155x5
155x5
155x5(more but tough)
Bench
135x10
185x7
215x5
215x5
215x6(more)
- Last reps of each set paused, pretty easy, but keeping it a lil lighter still
Cable Rows
90x20
135x15
180x6
180x10
180x10
180x8
Chins
BWx6
BWx8
- Exhausted from rows
Ab Wheel
From knees x30
EZ Bar curls
65x15
65x15
Exercise Bike 25 Min w HIIT last bit
Think that was about it...What a weak day for me, I did drink the past two nights so that's probably why lol and haven't done any overhead work in a while...Gonna slowly try and build a lil right now as long as my body doesn't hurt too much. I've kept everything light for so long because of all sort of injuries so the weakness is to be expected i guess. Would be really awesome to see some higher numbers again though. Hope all you bros have a great labor day weekend!Last edited by dopamine72; 08-30-2019 at 07:26 PM.
Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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09-02-2019, 07:35 AM #6754
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09-02-2019, 08:07 PM #6755
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09-02-2019, 08:12 PM #6756
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
BW= 195 morning
- 15 min walk
- 30 min Stretch/Warmups
Deadlifts
135x10
185x5
225x5
275x5
315x5
365x3 (more but challenging)
RDL's
225x5
275x6
275x8
Chins
BWx10
BWx10
BWx8
Still getting back into the heavy stuff, feels weak again today, need to eat better + no drinking. Need to continue rehabbing whole body and being careful too. Still have a sprained ankle that balloons up + knee issues, plus hip issues + elbow issues + slight left shoulder pain. Gotta play it safe! Still have most of my muscle just weak af currently lolJournal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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09-02-2019, 09:54 PM #6757
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09-03-2019, 08:36 AM #6758
Good to see you back man. How's the knee feeling?Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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09-04-2019, 07:18 PM #6759
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09-04-2019, 07:25 PM #6760
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
BW = ???
- Walk 15 min
- 50 Shoulder dislocations
- Light warmups w weights
Bench
95x15
135x10
185x10
225x5
225x5
225x5 (more but challenging)
Drop Set
185x10 (for da pump)
Body Weight Squats
BW x 100 (non stop)
- 15 min more cardio
I'm not eating enough and doing allot of other physical stuff I haven't listed such as moving 35" Tires and Rims in 97 degree heat. Might be fully moving soon too if everything goes as planned.... Just non-stop busy here all day er dayyyyyyy
Today was simply a just do it and leave after. I'm very tired and feel old now...lol....Hoping I can start feeling better in the gym, this is ridiculous.Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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09-07-2019, 11:30 AM #6761
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
Been doing yoga/stretching/foam rolling every day. Used the locrosse ball for hours on my elbows, triceps, biceps, forearms, entire back, hands and knees. I'm so incredibly tight its insane.
Did 45 min on the elliptical yesterday as well
Gonna start stretching this am and see if I am good enough to hit some squats later
Have a great weekend boyos!Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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09-07-2019, 04:50 PM #6762
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09-08-2019, 06:00 PM #6763
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
BW= 200.8
- About 40 min stretching and warming up
Back Squats
Bar x 20
135x10
185x10
225x6
235x6
245x6
255x6
275x5 (more)
Chins
BWx10
BWx10
BWx8
Pullups
BWx10
BWx10
So even though I was ultra tired today I still managed to get squats in and they felt GOOD. Finally everything is coming together better. Thinking I'll have 315 on there again soon for some good reps. Knee felt good, hips felt great, my ankle seems to handle squatting fine even though its pretty messed up still. Overall probably the best workout I've had in a while. As you can see I'm barely doing anything but it seems to be working. The hours of stretching and foam rolling are whats paying off I'd say.
Thx bro, im still gonna be in the same general area, just finally getting a house lol, the 100 BW squats was basically just cardioJournal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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09-11-2019, 03:54 PM #6764
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
BW= ??? will check later, probably 200 even
-15 Min Elliptical
-30 Min Warmups/Stretching
-Light Dumbbell work/Cable work
Bench Press
Bar x 25
95 x 15
135x10
185x8
225x5
225x5
225x5
225x5 (more but challenging, doing short rests)
Close grip bench drop set
135x20 (more but pumpppeddd)
Tricep Extensions
25x20
25x20
45x15
45x15
45x15
WG Dead hang Pullups
BWx10
BWx10
BWx10
Chins
BWx10
BWx10
Calf Work
Single leg raises
BWx10x10
-All I can do with my sprained ankle still healing
Plate Pinches
Single 45 pound plate pinched @ inner circle
5 second holds for 5 sets
Dumbbell Curls
25x20
25x20
-Then elliptical again for 35 min
Sporatically did those plate pinches and a few other exercises in between everything else. Probably did other things I forgot to list as well. Was a fast paced adhd bro workout. Feelin decent, hopefully I'll see my numbers go up soonJournal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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09-13-2019, 12:37 PM #6765
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
Forgot I did one set of 30 reps non-stop on ab wheel ^
Abs sore now, very busy, ankle still not healed I guess they take even longer to heal than I previously thought. Working on so much sh*t with this new house and taking care of a few people + more work and non-stop tasks that need to be completed. I'm gonna see if I can keep my phone turned off on Sunday and do nothing. Hope you guys enjoy the weekend!Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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09-15-2019, 06:15 PM #6766
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
BW= 200.8
-30 min warmups/stretch
Conventional Deadlifts No Belt
135x10
185x5
225x5
275x3
315x1
345x1
365x4 (tough)
315x8 (lil more)
- More than last workout
Barbell Rows
135x10
185x5
225x6
225x6
225x6
Chins
BWx10
BWx10
BWx10
Need to eat more and I'm sore nowJournal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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09-15-2019, 11:01 PM #6767
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09-16-2019, 07:32 AM #6768
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,967
- Rep Power: 142831
needs more hiking
Great stuff dude. That second to last session had some crazy volume!
Hah I forgot all about the ab wheel. I still have mine boxed up with the rest of my gear.
How did you sprain your ankle?PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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09-24-2019, 09:43 PM #6769
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
^ lol thanks bro, I sprained my ankle drunk walking down two steps carrying allot of heavy bags in each hand...I was surprised it didn't break, maybe if I was my old weight it would have lol
Anyways its still healing but much better this week, still needs some time, but its barely hindering me now
- 30 min warmup, elliptical, then bike
- 30 min stretch
- 50 shoulder dislocations
- light dumbbell work, curls, lateral raises, shoulder presses, squats, etc
Basically I have hip tilt from squatting on a pitched floor for nearly a decade, my clutch from my manual car and my knee injury. So I'm really really working on evening out my body and getting rid of the hip tilt because its causing me to use more of one side of my body and unevenly distribute weight on each of my legs. So I'm working on squatting on flat surface, I even got a leveler app on my phone
One Legged Bulgarian Split squats
BW x 10
BW x 15
BW x 15
BW x 20
Reqular Light Barbell Squats
Bar x 10
Bar x 20
Bar x 20
135x10
135x10
135x10
- Easy just working on getting the motion correct
Wide Grip Dead Hang Pullups
BWx10
BWx10
Chins
BWx10
BWx10
Dips
BWx15
BWx15
BWx20
Pushups
BWx30
BWx30
ab wheel
Knees x 10
Knees x 10
Knees x 10
Then did more lighter curls, db flies, and some other sh*t I forgot, been very out of it lately and was dehydrated, just having a tough time now but I'll be okay...Hope you guys are good!Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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09-25-2019, 07:24 PM #6770
Good stuff dude. I gotta get back on those Bulgarians. Those pullups and dips are impressive man.
Powerlifting Log - http://tinyurl.com/jshaw5
PR's - Gym / Meet
Squat - 510 lbs / 200 kg (441 lbs)
Bench - 315 lbs / 125 kg (275 lbs)
Deadlift - 515 lbs / 217.5 kg (480 lbs)
Press - 185 lbs
"Yes, if you squat wrong it fukcs things up. If you squat correctly, those same fukced-up things will unfukc themselves.� - Rip
()---() York Barbell Club #75 (Kg) ()---()
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10-14-2019, 06:53 PM #6771
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
Thanks bro ^
Haven't posted because some serious sh*t happened to me a lil over 3 weeks ago, long story and it sucks big time, but I'm still moving forward, still lifting and staying consistent
Bodyweight is 190ish because of the stress but I somehow have upped my strength a bit so not trippen at all
Hope you all are doing great and staying healthy, much love to everyoneJournal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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10-15-2019, 07:54 AM #6772
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,967
- Rep Power: 142831
hope everything smooths out dude, those patches suck. Good to see you getting in some work, that can be hard on its own when the stress is there. (patch like that pretty much derailed my lifting career hah)
PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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01-07-2020, 07:31 PM #6773
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03-17-2020, 08:38 PM #6774
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03-17-2020, 08:43 PM #6775
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
So I've still been lifting this whole time. Just haven't posted workouts. Hopefully all you bros are staying safe from this stupid virus.
Body weight = 210 (pretty lean but need more shredz)
Bench
(lotta warmups)
225x5
235x5
235x5
245x5
245x5
265x1
285x1
305x1
315x1 (fuk yes this felt good!)
Dips
BW x 25 (had more but called it)
Wide Grip Dead Hang Pullups
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
Pendlay Rows
135x10
185x10
225x10
245x6
245x6
245x6 (feelin great)
Ab wheel
Knees x 35
Abs cramping at the end, had to hang from pullup bar for a good minute and a half to uncramp them, that's when I called the workout lol
Deadlifted 405 pretty easily the other day too. My injuries are getting better and strength is coming back pretty damn well. Very good sessions lately.
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03-25-2020, 02:39 PM #6776
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
Workout two days ago:
BW= 209
30 min warmups
Strict Overhead Press
135x5
135x5
155x5
155x5
155x5
175x1
175x1
185x1
185x1
185x1
185x2
185x2 (1 more rep)
Pullups
BW x 10
BW x 10
BW x 10
Chinups
BW x 8
BW x 8
BW x 8
Tricep Ext w/ Cable Setup
25x30
45x20
55x15
55x12
55x12
Curls
Dumbbells
25x20
25x20
25x20
EZ Bar curls
85x15
85x15
Pushups
BW x 40
BW x 30
Dips
BW x 15
BW x 15
Ab Wheel
Knees x 40
- Think that's it, there's probably more I forgot honestly, I'm the energizer bunny lately
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03-25-2020, 02:44 PM #6777
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
Today
BW = 208 (cutting)
30 minutes stretching, yoga
Then warmups with bar
Back Squats
135x5
135x5
185x5
225x5
255x5
275x1
285x1
305x1
310x1
315x1
315x1
315x1
315x1
315x2 (more but challenging, deep also)
275x5
225x5
225x6
225x8
-15 working sets, really focusing on form and technique, the stretching/yoga helped that allot as well as my knee
Deadlifts
135x5
225x5
275x5
315x1
345x1
365x1
365x1
365x5 (pretty easy)
Very stiff legged deadlifts
225x6
225x7
225x10
Think that's it, was shaking from calorie deficit but I feel amazing mentally, HUGE endorphin high today
Edit- Forgot I did barbell shrugs at the end, my upper back DOMS just arrived and reminded me...
Barbell Shrugs
315x10
405x12Last edited by dopamine72; 03-26-2020 at 12:04 AM.
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03-25-2020, 02:49 PM #6778
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03-25-2020, 03:59 PM #6779
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,967
- Rep Power: 142831
Strong sessions dude! Love that 3 wheel bench hnnnggg
Good to hear the injuries are better and that the yoga helps.
Making me hungry to get after it againPRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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03-25-2020, 05:00 PM #6780
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
Cutting FTW, gotta get ready for summer! Thanks Geaorge, I love yoga before lifting, especially before squatting because I'm tight in my hips. I have to do some sort of stretching and foam rolling before squats now because of my knee, hips and back. But after I'm done and warmed up I feel like I'm 18 years old again ready to do anything and lift heavy. This is after 12 years of consistent lifting too.
Thanks Woody, thinking I can probably get back to a 365 bench again if I keep doing singles. Yoga is essential for longevity no doubt. It changed my life, srs. Foam rolling with a tough roller + lacrosse ball is also MONEY.
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