My workouts are Retoaded

[ulsak]

get well broseph!

[Retoaded]

get well broseph!

Since you are the only Swede I know...Mats Wilander was always my favorite tennis player growing up. (grew up playing competitive tennis which is why my RCs suck)

[Celtic8Laoch]

I had a cold at the start of this year, sore throat, runny nose eyes watering sneezing the works. Felt like death but decided to workout for the week anyway at full capacity, my god was that hard, I used come in and lay on the floor for like 10 minutes coz I was so facked. Dont think id do it again and probably just take the week off, but I am pretty addicted to lifting at this stage so who knows ha.

[Jasonk282]

get well and smash weights

[Retoaded]

get well and smash weights

yeah seems like I can't catch a break lately for some uninterupted training....gonna wait it out and first day back add 5 pounds to the squat again!

...my brother's 2-month old daughter was in the local childrens hospital for a few days (she is fine), so I spent a bunch of time there and I am sure picked up every virus known to man. kids are breeding grounds for disease lol.

[Retoaded]

Squat day

So wanting to jump back on that 531 decided to test today.

Bar x 10
135 x 5
185 x 3
205 x 2
225 x 2

Decided to go with 255 since that was my last x5. Put it up once and it felt light....so I added 10 pounds. Got 265 x 6 ...first five were thick.solid. tight. but last rep was pretty high and was a grinder bad. So call it a rep calc of 310 or 315....so knocking off 10% well start with a 280 training max. Pretty happy with that weighing in at about 180 right now, although I know every teenage miscer squats 3 wheels too.

Did some more back down sets. Legs are pretty cashed. Excited to get back on that BBB with the squatting.

Sticking with the more bodybuilding approach for upper body. The rack pulls just feel too good right now.

[Jasonk282]

yeah seems like I can't catch a break lately for some uninterupted training....gonna wait it out and first day back add 5 pounds to the squat again!

...my brother's 2-month old daughter was in the local childrens hospital for a few days (she is fine), so I spent a bunch of time there and I am sure picked up every virus known to man. kids are breeding grounds for disease lol.

You got no idea. I'm still befuddled how they can get a runny nose and a cold in July.

Squat day

So wanting to jump back on that 531 decided to test today.

Bar x 10
135 x 5
185 x 3
205 x 2
225 x 2

Decided to go with 255 since that was my last x5. Put it up once and it felt light....so I added 10 pounds. Got 265 x 6 ...first five were thick.solid. tight. but last rep was pretty high and was a grinder bad. So call it a rep calc of 310 or 315....so knocking off 10% well start with a 280 training max. Pretty happy with that weighing in at about 180 right now, although I know every teenage miscer squats 3 wheels too.

Did some more back down sets. Legs are pretty cashed. Excited to get back on that BBB with the squatting.

Sticking with the more bodybuilding approach for upper body. The rack pulls just feel too good right now.

rack pulls always feel good cause you can handle more weight. If you want to build a big thick back that's the way to go.

[magicalhorton]

good work.

[Retoaded]

You got no idea. I'm still befuddled how they can get a runny nose and a cold in July.


rack pulls always feel good cause you can handle more weight. If you want to build a big thick back that's the way to go.

Dude I am bulletproof with immune system except a kid will get me every time. Its to the point I have to interact with said kid and I am like "chit well that's that".


Yeah agree on rack pulls. From just below knee its like medieval on your back. Easy to kill, less technique.

[ulsak]

excited too view the full program soon! Decent poundage going on so far..

[ktj4l]

You got no idea. I'm still befuddled how they can get a runny nose and a cold in July.

They are dirty for the most part and their immune systems still need to upgrade often. That's why those people who disinfect their kids nonstop are stupid.

[Retoaded]

PULL

Rack pulls

135 x 10
225 x 5
275 x 5
315 x 5
335 x 5
365 x 5

315 x 10
315 x 10
315 x 10

Shrugs
225 x 10
225 x 10

At this point I have the most intense traps and back pump ever. Actually looked juicy in the mirror. Was catching some myrons at the gym.

DB rows
70s x 7
70s x 8
70s x 7

Lots of grunting here.

Back ext
Bw x 10
Bw +45 x 10
Bw + 45 x 10


Pull ups....could not do one

Shrugged the 50s for about 25 times and admired myself in the mirror.

Great pull day.

[Retoaded]

I pulled the CHIT out of a muscle in my neck/trap this morning.....drying off after a shower...two days ago, 12 sets of rack pulls and shrugs, and I pull it drying my hair (with a towel homos, not a hair dryer). wtf mang. still gonna work out this afternoon though, I'll load up on ibuprofen all day.

[Jasonk282]

I pulled the CHIT out of a muscle in my neck/trap this morning.....drying off after a shower...two days ago, 12 sets of rack pulls and shrugs, and I pull it drying my hair (with a towel homos, not a hair dryer). wtf mang. still gonna work out this afternoon though, I'll load up on ibuprofen all day.

LOL nice pulls.

I did that one day when I left the gym and looked to make sure no one was behind me while I was backing up. I was like WTF

[ktj4l]

I pulled the CHIT out of a muscle in my neck/trap this morning.....drying off after a shower...two days ago, 12 sets of rack pulls and shrugs, and I pull it drying my hair (with a towel homos, not a hair dryer). wtf mang. still gonna work out this afternoon though, I'll load up on ibuprofen all day.

LOL nice pulls.

I did that one day when I left the gym and looked to make sure no one was behind me while I was backing up. I was like WTF

Stretch your necks daily, if you aren't already. Most people that lift have too much tension in their traps and the back of their necks, myself included. Stretch it every chance you get.

[Retoaded]

Stretch your necks daily, if you aren't already. Most people that lift have too much tension in their traps and the back of their necks, myself included. Stretch it every chance you get.

yep - I was just telling someone, when I first started lifting I used to pull my neck/have a sore neck all the time, and I started stretching it and it went away completely....kinda got away from stretching it since it was feeling fine...just gotta start that back up now.

[Retoaded]

25m intervals cardio tonight. Boring and nothing of note. Just do intervals to keep it interesting, like 40 seconds at 150-160bpm, 1:20 at 130-140bpm. Makes the time fly by. Then some stretching. PUSH tomorrow. Feel pretty lean these days, cut coming to a close hopefully...

[Retoaded]

Hit 180 this morning...the reverse diet worked well metabolically and mentally...feeling fine about cutting again, instead of worn down like I was getting. Guessing I only have about 5-7 pounds left...very little flab left to lose....but the more I lose, the longer I can gain later...

[Jasonk282]

Hit 180 this morning...the reverse diet worked well metabolically and mentally...feeling fine about cutting again, instead of worn down like I was getting. Guessing I only have about 5-7 pounds left...very little flab left to lose....but the more I lose, the longer I can gain later...

Careful, it's getting close to spring...I don't want a strong gust of wind to blow you away.

[Retoaded]

Careful, it's getting close to spring...I don't want a strong gust of wind to blow you away.

I know right and I'll be starting bulking right as we go into summer probably lol. but who cares.

Anyway I am just trying to get skinnier than Ulsak.

[Jasonk282]

I know right and I'll be starting bulking right as we go into summer probably lol. but who cares.

Anyway I am just trying to get skinnier than Ulsak.

probably? You'll find some other reason to cut weight, like you want an 8 pack not a 6 pack...LOl not srs.

[Retoaded]

probably? You'll find some other reason to cut weight, like you want an 8 pack not a 6 pack...LOl not srs.

lol. I am seriously close now though. Every few pounds is a pretty big difference at this point. 2 pounds of weight now is probably more noticeable in the mirror than the first 30-40 pounds lol.

[Anthony21]

Glad to hear your reverse dieting/Olson twin diet is working out for you bro.

[Retoaded]

PUSH

Dips

+20 x 12
+20 x 10
+20 x 9


DB Incline Press
65s x8
65s x7
65s x6

wow OK thats much tougher AFTER weighted dips lol

DB Press
40s x8
40s x7
40s x7

Lat Raises
15x12
20x8
25x5

triceps pushdown
100x12
100x10

So still tweaking this workout still. I am loving the dips...gonna leave those at the front, maybe bump it up to 5 sets of weighted dips to start.

[ktj4l]

Glad to hear your reverse dieting/Olson twin diet is working out for you bro.

Haha.

Solid workout. Why the emphasis on dips?

[Retoaded]

well just trying to see if I can progress on dips instead of BB or DB pressing for a while. The BB and DB pressing hasn't gone anywhere for a while, which of course is a result of my limited calories, so going to see if I can ride some progression on weighted dips...been reading a couple McRoberts books too and he puts a lot of emphasis on dips.

I would probably get right back on 5/3/1 for pressing once the calories come back up. So its sort of experimenting in the meantime.

[Retoaded]

Squaterday

Bar x 10
95 x 5
135 x 5
160 x 2

185 x 5
205 x 5
230 x 5

135 x 10
135 x 10
135 x 10

So I pussed out after three BBB sets. Forgot how rough it was lol.

Calf raises

Decline sit ups

Good to be back on 531.

Now I am gonna smoke a Boston butt and drink beer all day!

[ulsak]

Nice workouts!
On dips: I'd go for them after the main lift unless you do a couple quick BW sets as warm up.
On cutting: the cut I'm doing is not for dem sixxpax, It's a tactical cut for a competetion, very bad timing for a beach body cut. I should go for bulk another couple of months for that and started the cut at april.
On cutting and volume: but what the heck, you can go lean gain year around if it pleases you, but be careful with volumering in that case

[Retoaded]

That's my plan. Get down to a lean starting point and then lean bulk forever.

[Retoaded]

PULL


Rack pulls

Bar x 10
135 x 5
185 x 5
225 x 5
275 x 3
315 x 2

365 x 6
315 x 10
315 x 10

Need to space that out from squats more. Lower back kinda tweaky at the end there.

Shrugs
225 x 15
225 x 12
50s x 20 or so

Did some back extensions and it loosened lower back up

DB Rows
70 x 7
70 x 8
70 x 8

Close grip pulldowns
140 x 8
140 x 8
140 x 5

Gave out on last set

Various curlbrahs

Farmers walks
75s till I dropped them
75s till I dropped them

Grip is cashed. Good workout...I like doing it on Sundays cause it is my longest, but I need to space it out more from squats I think. Or belt up on the rack pulls maybe.

Guy who is gonna teach the oly lifts was up there snatching 135...was fun to watch. Not huge weight but I'd brain myself with it. No joke weight either though.