Progress, Progress, Progress

[DFisco]

Power Lower

Squats
-Bar x 8
-135 x 5
-185 x 5
-225 x 5
-275 x 5
-315 x 3 (5 sets)
-315 x 6 (w/ belt) *
-315 x 10 (w/belt) (PR)

GHR's
-6 Assisted (2 sets)
-1 Unassisted, 5 Assisted

Bulgarian Split Squats w/ DBs
-40s x 5
-55s x 5 (3 sets each leg) (PR)

*I was going for as many reps as possible on this set. I got 6 really quick, felt good and light but all of a sudden I got a sharp pain in my lower abdomen, it felt like it was on fire. I immediately racked the weight bc never felt that before. Took a couple minutes rest did it again and got 10 with no pain...I think I would have gotten ~15 on the set before if that random burn didn't appear out of nowhere.

Moving back to RU tomorrow...conquered squatting in the cold tonight...leaving the garage gym on a positive note.

[DFisco]

Weight

197.8 (-1.4)

[DFisco]

Power Upper

DB Flat Bench
-45 x 10
-70 x 10
-85 x 5
-95 x 5
-100 x 5 (2 sets)
-100 x 6

Weighted Chins
-BW x 5
-25 x 5 (4 sets)
-BW x 5

Corner Presses
-Bar x 10
-Bar + 45 x 10
-Bar + 90 x 5
-Bar + 115 x 3 (4 sets)
-Bar + 115 x 5

Close Grip Bench Press
-Bar x 10
-135 x 5
-185 x 5
-225 x 3
-235 x 3

One Arm DB Rows
-70 x 5
-95 x 5
-110 x 5 (5 sets) (PR)

BB Curls
-Bar x 10
-95 x 5
-115 x 5 (4 sets)

CGBP felt awful, bar was all over the place...guess that happens when you don't use barbells for a while. Gonna throw it out bc I think it's hitting my shoulder a little too hard.

[DFisco]

Hypertrophy Legs

Squats
-Bar x 10
-135 x 10
-185 x 10
-225 x 8
-275 x 8 (2 sets)
-275 x 10

Stiff Leg Deadlift
-135 x 8
-185 x 8
-225 x 8
-275 x 5 (2 sets)

Leg Press//Calf Raises
-2 plates x 10
-4 plates x 10//4 plates x 10
-5 plates x 10//5 plates x 10 (3 sets)

Leg Extensions
-140 x 10 (3 sets)

Lying Leg Curl
-95 x 10 (3 sets)

Gym was like 100 degrees for some reason, big difference from the freezing cold garage. Just didn't bring it today...should have done better on every exercise. Gotta fix this next week.

No LISS today since every machine was taken...I figure all the walking I did on all the campuses made up for it anyway.

[Squizzzer]

don't trip man...the a/c is broken...big temp changes like that have a rather large influences on performance

[DFisco]

don't trip man...the a/c is broken...big temp changes like that have a rather large influences on performance

Yea hopefully that was it...it was a lot better in there today.

Hypertrophy Chest/Back + LISS

DB Inclines
-40 x 10
-55 x 10
-70 x 10 (3 sets)
-75 x 10

Seated Cable Row
-100 x 8
-130 x 8
-150 x 8 (3 sets)

DB Flat
-65 x 8
-85 x 8 (3 sets)

Rack Chins
-BW x 10
-25 x 10 (3 sets)

DB Shrugs
-80 x 10
-90 x 10 (2 sets)
-100 x 25 (PR)

Lat Pulldown (Medium Grip)
-100 x 10
-130 x 10
-150 x 10 (3 sets)

DB Flies//Seated DB Cleans
-25 x 10/20 x 10 (3 sets)

LISS
-25 mins on Rowing machine, 3975 m, resistance 4. Felt a little too easy.

[DFisco]

Weight

196.2 (-1.6)

[DFisco]

Hypertrophy Shoulders/Arms

DB Shoulder Press
-30 x 10
-50 x 8
-60 x 8
-70 x 8 (3 sets)
-75 x 10

BB Curls
-Bar x 10
-65 x 8
-95 x 8 (3 sets)
-115 x 8

Dips

-BW x 10 (5 sets)

Alternate DB Curl//DB Tricep Extensions
-30 x 10//30 x 10
-30 x 10//30 x 12
-30 x 10//40 x 10

DB Incline Curls

-15 x 12 (FST-7)

Tricep Cable Pushdown

-110 x 12 (FST-7)

Lateral Cable Raises//Neutral Grip Face Pulls

-20 x 10//100 x 10 (3 sets)

First time doing dips...didn't really bother the shoulder. Gonna try to do some weighted ones next week.

FST-7...fun stuff...

Need to up the last superset for next time too...gym got packed there were like 5 people trying to use the cables.

[Active247]

First time doing dips...didn't really bother the shoulder. Gonna try to do some weighted ones next week.

FST-7...fun stuff...

Need to up the last superset for next time too...gym got packed there were like 5 people trying to use the cables.

keep an eye on the shoulder... especially with the dips.

we'll keep throwing in some FST-7 sets here and there for some variety on the hyper days

and yea... next time we gotta really start movin' so we can get more stuff in

good session today, man

[DFisco]

HIIT + Abs + Calves

HIIT: Concept 2 Rower
-5 min warm up
-10 intervals (15 sec sprint, 45 sec moderate)
-5 min cool down

Weighted Decline Situps
-BW x 10
-25 x 10 (3 sets)

DB Side Bends
-80 x 10 (3 sets each side)

Knee Raises
-BW x 10 (2 sets)
-BW x 15

One Legged Calf Raises DC Style
-BW x 10 each side


HIIT on rowing machine was a lot easier than sprinting...almost too easy.

Abs sucked..wasnt feeling any of the exercises


Just thought I'd make a correction from last post...I said 'first time doing dips'...what I meant was first time doing dips since I hurt my shoulder.

[DFisco]

Power Upper (Deload): All exercises done at 70% or working sets form last time

DB Flat Bench
-40 x 10
-50 x 10
-60 x 10
-70 x 5 (3 sets)

Chins

-BW x 5 (5 sets)

Corner Press
-Bar x 10
-Bar + 45 x 10
-Bar + 70 x 5 (3 sets)

One Arm DB Row//DB Floor Press

-100 x 3//70 x 5 (3 sets)

BB Shrugs
-135 x 10
-185 x 10
-225 x 5
-275 x 3 (2 sets)

BB Shrugs w/ Fat Gripz
-135 x 10
-185 x 10 (PR)

BB Static Holds w/ Fat Gripz

-135 x 54 seconds (PR)

Deload...pretty hard to lift lighter than normal.

Shirts starting to feel a little baggy in the gym...

[DFisco]

Power Lower (Deload)

Squats
-Bar x 10
-135 x 8
-185 x 6
-225 x 5
-275 x 3 (4 sets)

Glute Ham Raises
-3 unassisted (PR), 2 assisted
-2 unassisted 3 assisted
-1 unassisted, 4 assisted

Speed Deadlifts
-135 x 5
-225 x 3
-275 x 3 (3 sets)

Leg Press//Calf Raises
-1 plate x 5//1 plate x 5
-3 plates x 5//3 plates x 5
-5 plates x 5//5 plates x 5 (3 sets)

Sprinter Situps//Reverse Situps

-BW x 20//BW x 10 (2 sets)

Hoping this deload helps, because I just feel out of it if I'm not hitting heavy weights

[DFisco]

Weight

195.8 (-0.4)

Not sure if I see any visual differences from the start of dieting yet...but that might just be in my head...bc I feel thinner and obviously weigh less

[DFisco]

Hypertrophy Chest/Back (Deload) & LISS

DB Incline
-30 x 10//Pushups BW x 10
-40 x 10//Pushups BW x 10
-55 x 10 (3 sets)

Seated Cable Row
-100 x 8
-120 x 8 (3 sets)

Flat DB
-60 x 8 (3 sets)

Rack Chins
-BW x 12 (3 sets)

DB Shrugs
-65 x 12 (3 sets)

Lat Pulldown (Medium Grip)
-100 x 8
-120 x 8 (3 sets)

LISS- concept 2 rower. 25 mins 4600 m


Deload makes me feel like a puss. Quickest workout I've probably ever done.

[DFisco]

Hypertrophy Legs (Deload) & LISS

Squats
-Bar x 10
-135 x 10
-185 x 10
-225 x 10 (3 sets)

Leg Press//Calf Raises
-1 plate x 10//1 plate x 10
-3 plates x 10//3 plates x 10 (3 sets)

Lying Leg Curls
-65 x 10 (3 sets)

Leg Extensions
-100 x 10 (3 sets)

Decline Situps
BW x 20 (2 sets)

LISS
-concept 2 rower, 25 mins, 4500 m

I'm starting to feel tiny in the gym...not in a good way. Don't like it

[Quelly]

Hypertrophy Legs (Deload) & LISS

Squats
-Bar x 10
-135 x 10
-185 x 10
-225 x 10 (3 sets)

Leg Press//Calf Raises
-1 plate x 10//1 plate x 10
-3 plates x 10//3 plates x 10 (3 sets)

Lying Leg Curls
-65 x 10 (3 sets)

Leg Extensions
-100 x 10 (3 sets)

Decline Situps
BW x 20 (2 sets)

LISS
-concept 2 rower, 25 mins, 4500 m

I'm starting to feel tiny in the gym...not in a good way. Don't like it

is there a good way to feel tiny in the gym?

[Squizzzer]

well...i'll just say you were looking pretty thick the other day when i saw you...you're upper back was all busting out the back of your shirt...

edit: of course i do feel pretty ****ty about my own physique right now making me think everyone else's is awesome soo......i guess take that with a grain of salt...lol

[DFisco]

is there a good way to feel tiny in the gym?

lol true.

well...i'll just say you were looking pretty thick the other day when i saw you...you're upper back was all busting out the back of your shirt...

edit: of course i do feel pretty ****ty about my own physique right now making me think everyone else's is awesome soo......i guess take that with a grain of salt...lol

thanks man...i just feel so thin in my upper body, i guess im just realizing how little muscle i actually have in certain places. that plus im not letting myself see any progress from dieting, even tho i know my weight's dropping.

but i have no doubt once you're better, which you will be, you're gonna be putting a few of us to shame

[DFisco]

Weight

195.0 (-0.8)

[DFisco]

Shoulders/Arms (Deload)

DB Shoulder Press
-30 x 10
-40 x 10
-50 x 10
-60 x 8 (4 sets)

BB Curls
-Bar x 10
-65 x 8
-70 x 8 (3 sets)

Dips
-BW x 10 (4 sets)

Alternate DB Curls//Tricep Extensions
-20 x 10 each side//20 x 10 (3 sets)

Incline DB Curls
-15 x FST-7

Tricep Cable Pushdown
-100 x FST-7

DB Lateral Raises//Rear Pec Dec
-20 x 10//95 x 10 (3 sets)

Face Pulls//Lateral Cable Raises
-100 x 10//20 x 10 each side
-130 x 10//20 x 10 each side

[DFisco]

HIIT + Abs + Calves

HIIT
-5 min warm up
-concept 2 rower, 10 intervals 15 sec sprint, 45 sec moderate. 3650m
-5 min cool down

Sprinter Situps//Reverse Situps
-BW x 12//BW x 12 (3 sets)

One Legged Calf Raises DC Style
-BW x 10 each leg

[DFisco]

Power Upper

Weighted Chins
-BW x 5
-BW x 5
-25 x 5
-45 x 5 (5 sets) (PR)

DB Flat
-45 x 10
-60 x 10
-75 x 5
-90 x 5
-105 x 5 (2 sets)
-105 x 4
-105 x 5 (PR)

One Arm T-Bar Rows
-Bar + 45 x 10
-Bar + 90 x 5
-Bar + 115 x 5 (3 sets) (PR)

BB Cheat Curls
-Bar x 10
-95 x 5
-115 x 3
-135 x 3 (2 sets)
-135 x 5 (2 sets) (PR)

DB Floor Press
-80 x 5
-100 x 5 (2 sets), 100 x 6 (PR)


Feeling good.

[Active247]

Power Upper

Weighted Chins
-BW x 5
-BW x 5
-25 x 5
-45 x 5 (5 sets) (PR)

DB Flat
-45 x 10
-60 x 10
-75 x 5
-90 x 5
-105 x 5 (2 sets)
-105 x 4
-105 x 5 (PR)

One Arm T-Bar Rows
-Bar + 45 x 10
-Bar + 90 x 5
-Bar + 115 x 5 (3 sets) (PR)

BB Cheat Curls
-Bar x 10
-95 x 5
-115 x 3
-135 x 3 (2 sets)
-135 x 5 (2 sets) (PR)

DB Floor Press
-80 x 5
-100 x 5 (2 sets), 100 x 6 (PR)


Feeling good.

If I were to sum up this one workout, it would only take me two letter: P-R.

Solid floor presses too. Gonna have to whip out the duct tape on them as well

[DFisco]

Power Lower

Box Squats- work up to 3 RM
-Bar x 10
-135 x 5
-225 x 5
-275 x 3
-295 x 3
-315 x 3
-335 x 3
-355 x 3 (PR)

Deadlifts
-135 x 5
-225 x 5
-315 x 5
-365 x 3
-405 x 3 (2 sets) (PR)

Glute-Ham Raises
-1 unassisted, 7 assisted
-2 unassisted, 6 assisted (2 sets) (PR)

Leg Press//Calf Raises
-3 plates x 5//3 plates x 5
-5 plates x 5//5 plates x 5
-6 plates x 5//6 plates x 5
-6 plates x 12//6 plates x 12 (PR)

Getting back to box squats...they always seem to help me more than free squats.

Did regular deads today instead of a variation..I'll switch to a variation (deficit, snatch grip, speed pull or rack pull) next week.

Never did that many GHR reps before.

Leg press burn out.

PR week to be continued...

[DFisco]

Weight

192.8 (-2.2)...seems like a big drop since friday...maybe fluid levels?

[DFisco]

Hypertophy Back/Chest

Pullups/Chins
-BW x 8 (5 sets) 3 medium grip pullup sets, 2 chin sets. Ties reps x sets PR

DB Inclines
-40 x 10
-60 x 10
-75 x 10 (3 sets)
-80 x 12 (PR)

Seated Cable Row
-120 x 8
-150 x 8
-170 x 8 (3 sets) PR for strict form

Flat DB
-70 x 8
-90 x 8 (3 sets) Ties reps x sets PR

Lat Pulldown
-120 x 8
-150 x 8
-170 x 8 (3 sets) PR for strict form

BB Shrugs
-135 x 10
-225 x 10
-315 x 10
-405 x 8
-405 x 12 (PR)


Took too long today...didn't get to do LISS. Talked to too many people.

Tried to get a nice contraction on the back exercises bc I always used to use too much arms on them.

[Active247]

Hypertophy Back/Chest

Pullups/Chins
-BW x 8 (5 sets) 3 medium grip pullup sets, 2 chin sets. Ties reps x sets PR

DB Inclines
-40 x 10
-60 x 10
-75 x 10 (3 sets)
-80 x 12 (PR)

Seated Cable Row
-120 x 8
-150 x 8
-170 x 8 (3 sets) PR for strict form

Flat DB
-70 x 8
-90 x 8 (3 sets) Ties reps x sets PR

Lat Pulldown
-120 x 8
-150 x 8
-170 x 8 (3 sets) PR for strict form

BB Shrugs
-135 x 10
-225 x 10
-315 x 10
-405 x 8
-405 x 12 (PR)


Took too long today...didn't get to do LISS. Talked to too many people.

Tried to get a nice contraction on the back exercises bc I always used to use too much arms on them.

good stuff, esp. with the inclines. how'd the shoulder feel?

gotta start movin, man!

[DFisco]

good stuff, esp. with the inclines. how'd the shoulder feel?

gotta start movin, man!

Shoulder feels fine on all the regular db movements...now if I was doing barbell that'd be another story...I really wanna do barbells again...

Hypertrophy Legs & LISS

Squats
-Bar x 8
-135 x 8
-225 x 8
-275 x 8
-315 x 8 (3 sets) (PR)

Stiff Leg Deadlifts
-135 x 8
-225 x 8
-315 x 6 (2 sets) (PR)

Glute-Ham Raises
-10 assisted
-1 unassisted, 9 assisted (2 sets) (Rep PR)

Leg Press//Calf Raises
-3 plates x 10//3 plates x 10
-5 plates x 8//5 plates x 8 (2 sets)
-7 plates x 6//7 plates x 8 (that 6th rep was for you dylan) (PR)
-Drop set 5 plates x 5, 4 plates x 5, 3 plates x 5, 2 plates x 5, 1 plate x 5, 0 plate x 5

LISS
-Concept II Rower, 25 mins, 4650 m


Squats are getting a lot harder on this cut. My waist is getting smaller...I'm a notch in on my belt from when I got it at the end of December, so smaller base=harder squat...but still setting PR's.

[DFisco]

Weight

192.0 (-0.8)

[Active247]

Shoulder feels fine on all the regular db movements...now if I was doing barbell that'd be another story...I really wanna do barbells again...


-7 plates x 6//7 plates x 8 (that 6th rep was for you dylan) (PR)
-Drop set 5 plates x 5, 4 plates x 5, 3 plates x 5, 2 plates x 5, 1 plate x 5, 0 plate x 5


Squats are getting a lot harder on this cut. My waist is getting smaller...I'm a notch in on my belt from when I got it at the end of December, so smaller base=harder squat...but still setting PR's.

well, just stay away from barbells for the time being. your shoulder will come around with time. are you doing stretch band work? i have one if you'd like to use it.

looks like we got ourselves an old fashioned shoot-out!!! and i wanted to do a strip set myself, but there was no one there i trusted to do it for me

and just keep setting those PR's!