Purgatory

[pastorpritch]

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

They are sir
Definitely feel like I am getting more of a workout

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

Yea man. Now if I could just curl them ...



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


DEADLIFTS
405 x 4
425 x 3 reps for 5 sets


WIDE P-UPS (CHINS)
BW x 4, 4, 3, 1


T-BAR ROW
100 x 10 reps for 5 sets


NOSEBREAKER // LOW PULLEY ROW
50 || 180 x 8ea
50 || 180 x 10 | 8
50 || 180 x 10 | 8


HANGING LEG RAISE
BW x 10 for 3 sets


BB CURL || LYING STR8 EXTEN.
45 x 5 | 10
65 x 5 | 10
85 x 5 | 10


TODAYS WORKOUT
BB BENCH INTO DB PRESS
225 x 5
265 x 3
285 x 1
305 x 1, 1, 1

DB Press
90 x 10
100 x 8, 6


BB INCLINE
135 x 10, 10
155 x 10, 10, 10


CABLE FLY || DB DECLINE FLY
30 || 35 x 10 | 8
30 || 35 x 10 | 8
30 || 35 x 10 | 8


DECLINE CGBP || DB CURL
135 x 8 || 35 x 5
135 x 8 || 45 x 5
135 x 8 || 55 x 5


MACHINE CALF PRESS || BB WRIST CURL
130 x 10 || 45 x 10
150 x 10 || 55 x 10
170 x 10 || 65 x 10
190 x 10 || 75 x 10
210 x 10 || 75 x 10

[fittofattofit]

Huge dead volume yesterday and great bench today. Looks like a 5pps pull and a 3pps bench are only a few weeks away

[pastorpritch]

Wow, sorry it's been so long!
Thanks fit for your last comments


TODAY (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: still 217


DEADLIFTS
135 x 20
225 x 15
275 x 12
315 x 10
375 x 8
405 x 5
455 x 1


NO REST V-BAR PUSHDOWN // LOW PULLEY ROW
70 x 8 || 180 x 8
90 x 8 || 180 x 8
110 x 8 || 180 x 8
130 x 8 || 180 x 8
150 x 8 || 180 x 8


SMITH PENDLAY ROW || "D" HANDLE STR8 BAR PRESSDOWN
+50 x 15 || 70 x 15
+50 x 15 || 80 x 15
+50 x 15 || 90 x 15
+50 x 15 || 100 x 15


HANGING LEG RAISE || DB REV WRIST || "D" HANDLE PUSHDOWN
BW x 10 || 20 x 10 || 80 x 10
BW x 10 || 15 x 10 || 80 x 10
BW x 10 || 15 x 10 || 80 x 10

[fittofattofit]

Wow, sorry it's been so long!
Thanks fit for your last comments

Well, in that case you've had time to get that 3pps bench and 5pps pull
Training looks to be going well!

[HARRYBEAST]

you still lift?

[pastorpritch]

Well, in that case you've had time to get that 3pps bench and 5pps pull
Training looks to be going well!

I have accomplished that, on my way back to doing it again
Thanks fit

you still lift?

Just enough to pass as a regular gym-goer





TODAY (THURSDAY'S) WORKOUT
All my lifts are a controlled negative, explosive positive now unless otherwise noted or unless i'm going really heavy
Current weight: still 216.7 at the end of the day


NO REST: EZ CABLE CURL // V-BAR PRESSDOWN
50ea x 15
60ea x 12
70ea x 10
80ea x 8
90 x 6 || 100 x 6
100 x 4 || 120 x 4


NO REST: SMITH CG FLOOR PRESS || BB CURL
+140 x 5 || 95 x 5
+180 x 5 || 105 x 4
+220 x 4 || 105 x 4
+220 x 4 || 105 x 4


LYING STR8 BAR EXT || DB HAMMER CURLS
55 x 12 || 25 x 12
65 x 10 || 30 x 8
75 x 8 || 35 x 8



YESTERDAY (WEDNESDAY'S) WORKOUT
All my lifts are a controlled negative, explosive positive now unless otherwise noted or unless i'm going really heavy
Current weight: still 216.7 at the end of the day


SEATED MILITARY PRESS
95 x 20
115 x 15
135 x 12
145 x 5
155 x 5
165 x 5


EZ CABLE FRONT RAISE
20 x 15
30 x 12
40 x 10
50 x 8
60 x 6
70 x 4


DB LATERAL
15 x 15
20 x 12
25 x 10


DB SHRUG
50 x 12
60 x 10
70 x 8
90 x 6
100 x 4


BEHIND NECK BB PRESS
65 x 10
75 x 10
85 x 9
95 x 8


SMITH SHOULDER WIDTH UPRIGHT ROW
+95 x 10 for 3 sets


HS CALF PRESS || BB WRIST CURL

[pastorpritch]

TODAY (FRIDAY'S) WORKOUT
All my lifts are a controlled negative, explosive positive now unless otherwise noted or unless i'm going really heavy
Current weight: still 216.7 at the end of the day

TODAY WAS LEG DAY



SQUATS
135 x 15
185 x 12
225 x 10
275 x 8
315 x 4
355 x 1


LEG PRESS (BodySolid) || SMITH MACHINE CALF RAISE (N)
180 x 15 || +50 x 15
230 x 12 || +100 x 12
280 x 10 || +150 x 10
320 x 8 || +200 x 8
370 x 6 || +250 x 6


LLC (W)
70 x 15
80 x 12
90 x 10
100 x 8
110 x 6


HANGING LEG RAISE
BW x 12, 12, 12


LEG EXTENSIONS || MACH CALF (W)
110 x 15 || 210 x 15
130 x 12 || 220 x 12
150 x 10 || 230 x 10
170 x 8 || 240 x 8
190 x 6 || 250 x 6


SMITH RDL
+90 x 15
+140 x 12
+180 x 10
+230 x 8

[fittofattofit]

Good day on the squats PP!

[pastorpritch]

Thanks
I thought about doing more singles but decided to continue to take things slow and add more next week.

[pastorpritch]

TODAY (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: still 216


DEADLIFTS
155 x 20
225 x 15
275 x 12
315 x 10
375 x 4
425 x 2


WIDE GRIP PULL UPS
BW x 3, 3, 3


NO REST V-BAR PUSHDOWN // LOW PULLEY ROW
60 x 10 || 180 x 8
70 x 10 || 190 x 8
80 x 10 || 140 x 8
90 x 10 || 150 x 8
100 x 10 || 160 x 8
110 x 10


SMITH PENDLAY ROW || "D" HANDLE STR8 BAR PRESSDOWN
+50 x 15 || 70 x 15
+60 x 15 || 80 x 15
+70 x 15 || 90 x 15



HANGING LEG RAISE || DB REV WRIST
BW x 12 || 15 x 10
BW x 12 || 15 x 10
BW x 12 || 15 x 10

[pastorpritch]

TODAY'S (TUESDAY) WORKOUT
All my lifts are a controlled negative, explosive positive now unless otherwise noted or unless i'm going really heavy
Current weight: still 218 with a full stomach


BB INCLINE BENCH
95 x 20
135 x 15
165 x 12
185 x 10
205 x 8
225 x 5


DB BENCH || DB CURL || BB BENCH
70 x 5 || 40 x 5 || 95 x 8 (slow)
80 x 5 || 50 x 5 || 115 x 8
90 x 5 || 60 x 3 || 115 x 8
100 x 5 || 50 x 5 || 115 x 8


CABLE FLY || DECLINE DB FLY || HAMMER CURL
30 x 12 || 20 x 12 || 20 x 12
40 x 12 || 30 x 12 || 30 x 12
50 x 10 || 40 x 10 || 40 x 10
60 x 6 || 50 x 8 || 45 x 8


BB DECLINE || SMITH FLOOR PRESS
95 x 8 || +90 x 4
145 x 8 || +180 x 4
165 x 8 || +180 x 4


SMITH CALF RAISE || CABLE CRUNCH
+140 x 10 || 90 x 20
+180 x 10 || 90 x 20
+230 x 10 || 100 x 20

[fittofattofit]

Strong inclines @ 225 x 5 and flat DB presses using the hundos Pritch! Love the mix in rep ranges and the supersetting in your training so that there's always strength and hypertrophy

[pastorpritch]

Thanks fit

lately I've been doing 20, 15, 12, 10, 8, 6 for most of my sets, and supersetting a bunch too

[JohnButz]

Catching up for lost time Pastor! Great to see you still getting it done.

[pastorpritch]

Catching up for lost time Pastor! Great to see you still getting it done.

Good to "see" you man! Thanks for stopping by



TODAY'S (MONDAY) WORKOUT
All my lifts are a controlled negative, explosive positive now unless otherwise noted or unless i'm going really heavy
Current weight: 213 this morning


DEADLIFTS
225 x 20
275 x 15
315 x 3
365 x 3
405 x 3
435 x 3, 3, 3


T-BAR ROW || STANDING BB SHOULDER PRESS
100 x 10 || 45 x 10
125 x 10 || 65 x 10
150 x 10 || 95 x 10
150 x 8 || 115 x 10
150 x 8 || 115 x 10


SEATED CABLE ROW || DB REV FLY
120 x 15 || 15 x 10
140 x 15 || 15 x 10
140 x 15 || 15 x 10
140 x 15 || 15 x 10


HANGING LEG RAISE || DB REV WRIST CURL
BW x 15 || 15 x 12 for 3 sets


STR8 ARM PULLDOWN || WIDE GRIP PULLDOWN
40 x 8 || 100 x 8
50 x 8 || 80 x 8

[fittofattofit]

Thanks fit

lately I've been doing 20, 15, 12, 10, 8, 6 for most of my sets, and supersetting a bunch too : D : cool:

I love that approach .... through the hypertrophy range and finishing with triples for strength and power
Smashing those deads after 225 x 20 and 275 x 15!

[pastorpritch]

Thanks fit

Had a relatively good week in the gym. Lifted with one of the desk girls and got her deadlifting 225 for 3 sets of 3

The gym I am currently at is closing down, found another one though and it is a little better, just a little busier and I can't use chalk (dammit) - can't wait to own my own gym someday!

[pastorpritch]

One of the things I have been thinking about is doing an exercise for each muscle group every day. I think about this a good deal because I used to do it as a gymnast, and I am not concerned with getting huge - just the best aesthetic look for me. I came across an article that was about how to exercise for muscle gain when not on steroids or supplements.

I don't use anything, so the T-Nation article intrigued me. Having said that, I usually find myself disagreeing with T-Nation. Having said that, I am no expert in exercise - but I am an expert on me and what I can handle and should not handle.

So my workouts are going to change and there is going to be trial and error - not in generalities because why repeat what has been done and not glean from it? What I am talking about is taking the sum knowledge of what we all know and going after what is essentially the elusive "magic pill" to all things exercise - doing it your own way because it's the only way that can work for you. Like diet, exercise will take trial and error. There are many variables, of course. But in the sense of exercise I am going to start experimenting.

Let's have some fun.

[fittofattofit]

Thanks fit

Had a relatively good week in the gym. Lifted with one of the desk girls and got her deadlifting 225 for 3 sets of 3

The gym I am currently at is closing down, found another one though and it is a little better, just a little busier and I can't use chalk (dammit) - can't wait to own my own gym someday!

Good work with getting the girl pulling 225 x 3 x 3 ... love to see women doing exercises like deads and squats because they usually focus on form rather than weights and their form is so much better than most of the young guys!

Try using 'liquid chalk' ... no mess and works just as well (it's like a sticky glue)

When you think of the classic physiques in Roman and Greek statues, they were all modelled on labourers as they were the closest thing to Hercules. Whole body work and lots of it and working every day. The trick will be to keep up the volume but without going so heavy that you outstrip your ability to recover. Will be good to see how you go and what your programme looks like

[pastorpritch]

I have used liquid chalk before, good suggestion and may do it again. I do have straps so I'll stick with those for awhile ... I guess Might by the liquid stuff just to have in my bag in case I do end up using it.

And yes, day laborers is what I have always witnessed to make men the biggest dudes. I don't think I've seen a construction worker that is skinny ... unless they have a white hat on

[pastorpritch]

TODAY'S (MONDAY) WORKOUT
All my lifts are a controlled negative, explosive positive now unless otherwise noted or unless i'm going really heavy
Current weight: 218


BB INCLINE /|SS|\ DEADLIFTS
95 || 225 x 15ea
135 || 275 x 12ea
165 || 315 x 10ea
195 x 8 || 375 x 8
215 x 6 || 405 x 4
225 x 4 || 425 x 3


CABLE EZ BAR FRONT RAISE /|SS|\ V-BAR PRESSDOWN /|SS|\ EZ CABLE CURL
20 || 70 || 20 x 15ea
30 || 90 || 30 x 12ea
40 || 100 || 40 x 10ea
50 || 110 || 50 x 8 ea
60 || 120 || 60 x 6ea


SMITH MACHINE SEATED CALF RAISE /|SS|\ BB WRIST CURL
90 || 45 x 15ea
140 || 55 x 12ea
180 || 65 x 10ea
230 || 75 x 8ea


HANGING LEG RAISE
85 REPS

COMMENTS
Good day.

Tryin' to go Keto as well ...

[fittofattofit]

I have used liquid chalk before, good suggestion and may do it again. I do have straps so I'll stick with those for awhile ... I guess : p Might by the liquid stuff just to have in my bag in case I do end up using it.

And yes, day laborers is what I have always witnessed to make men the biggest dudes. I don't think I've seen a construction worker that is skinny ... unless they have a white hat on : p

Yes, my gym bag as become a repository for all types of straps, chalks, belts, rollers and knee sleeves. Also as collected a strange aroma
Yeah, being active at work all day keeps you incidentally fit so you can just focus on the big lifts at the gym

TODAY'S (MONDAY) WORKOUT
All my lifts are a controlled negative, explosive positive now unless otherwise noted or unless i'm going really heavy
Current weight: 218


BB INCLINE /|SS|\ DEADLIFTS
95 || 225 x 15ea
135 || 275 x 12ea
165 || 315 x 10ea
195 x 8 || 375 x 8
215 x 6 || 405 x 4
225 x 4 || 425 x 3

Tryin' to go Keto as well ...

Big volume on those inclines and deads
What's your plan for the keto ... macros and timing?

[pastorpritch]

Wow, been a month!

Fit ... answering your question I am getting about 3100 calories and trying my hand at 70% fats, 20% protein, and 10% carbs

Timing-wise I am just trying to eat but I am consistently eating twice before my workout and twice after


My gym closed at the end of Nov. so I haven't gone in a month. I'm waiting for a new gym to open - which is also closer to me - but that won't happen until after the new year. So looks like I'll be getting some home workouts in again!

I think I'll also start a new log - seems like a good time with a new gym, new workout routine, new ideas, and I'll be purchasing a gymnastics program to start getting into that again.

Stay tuned!

[fittofattofit]

Wow, been a month!

Fit ... answering your question I am getting about 3100 calories and trying my hand at 70% fats, 20% protein, and 10% carbs

Timing-wise I am just trying to eat but I am consistently eating twice before my workout and twice after


My gym closed at the end of Nov. so I haven't gone in a month. I'm waiting for a new gym to open - which is also closer to me - but that won't happen until after the new year. So looks like I'll be getting some home workouts in again!

I think I'll also start a new log - seems like a good time with a new gym, new workout routine, new ideas, and I'll be purchasing a gymnastics program to start getting into that again.

Stay tuned!

So how is the ket going? One month and you should be noticing some changes ... I'd always thought of keto as going lower cals than maintenance but I'll be keen to know whether you're seeing a change in BW and composition, but also how you're tolerating the fatty diet. Are you drinking olive oil to keep up the 70% fats?

Bummer about the gym but you've always seemed to manage some serious working out at home in the past.
Have a great 2018 Pritch!

[pastorpritch]

Thanks fit. Not drinking any oil ... yet.

I haven't been going too hardcore keto but now that I'm doing the transformation challenge (#250k JOURNAL HERE)