Memcopulator's WJ

[neddo]

How long are your typical lower power and hypertrophy lifts, ballpark figures? Also, do you use a belt at all? I feel like I'd ruin my back (again) after box squats and pushing 1-5 reps with free squats afterwards lol.

Both of mine run about 90 mins, but my volume even on power days is paltry. Hope everything's alright with the recent happenings as well, and that Christmas prep has been good. Still baffled it's a week away...

[memcop]

How long are your typical lower power and hypertrophy lifts, ballpark figures? Also, do you use a belt at all? I feel like I'd ruin my back (again) after box squats and pushing 1-5 reps with free squats afterwards lol.

Both of mine run about 90 mins, but my volume even on power days is paltry. Hope everything's alright with the recent happenings as well, and that Christmas prep has been good. Still baffled it's a week away...

I'll wear a loose belt every now and again to make sure I'm activating like I'm supposed to but generally no belt unless Deadlifting at all or squatting near 400. Most days last nearly an hour to an hour and a half.

I just feel like I have to do some free squats at the end for ROM (I go way lower than the box)

Everything is hectic here, once we bury Officer Lang this week things will slowly get back to normal. Her four kids are going to have the worse Christmas ever and I hurt for that reason. Anyway Merry Christmas sorry to babble about IRL stuff carry on.

[neddo]

I asked, my apologies -- I just know it can be tough, but can't imagine stepping in any of your shoes. It's going to be a less-than perky Christmas for all, and we still have the ignorance of this Friday to get through. Stay safe, srs.

Alright; got the somber stuff out of the way. Back to picking stuff up and setting it down.

[Kezzyukbrah]

Thats exactly it. I have to release slow as hell.

Can't remember what I did to ease the pain but its worth looking it up

[memcop]

Day 4: Back and Shoulders Hypertrophy Day

Pulling Power Exercise speed work: Bent over rows
6 sets of 3 reps 205lbs

Hypertrophy pulling movement: chins
3 sets of 12 reps

Hypertrophy pulling movement: Seated cable row
3 sets of 12 reps 145lbs

Hypertrophy pulling movement: Shrugs
2 sets of 15 reps slow controllled 80lb dbs

Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15 reps 145lbs

Hypertrophy shoulder movement: Seated dumbbell presses
3 sets of 12 reps 70lbs

Hypertrophy shoulder movement: Upright rows (cable)
3 sets of 15 reps 55lbs

Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
25lbsx15
30lbsx15
25lbsx15

Cal 1,874
carb 136
fat 87
pro 146

IF window 7pm-9pm workout at 8am sleep 11am-4pm.

[memcop]

Started PHAT again today...............

Bent row

135x10
225x5
225x5
225x5

Weighted Pullups
6x25lbs
6x25lbs

Taking it east on these, I've had some tendinitis issues before.

Rack Chins

10xbw
10xbw

Flat DB press

90x10 Warmup
110x5
120x4
120x5

Weighted Dips

6x70lbs
5x70lbs

Cambered bar curls

3x10@105

Seated over head triceps press

3x10@100

Felt good to get back on this program. It felt good to get back in the gym. Ive had a rough couple of days and needed the release, I took the week off to settle some unfinished things. We had the vent removed yesterday and my grandfather died peacefully while I held his hand rubbed his head. Right before he died he shed a small tear. BE THERE, THEY KNOW YOU ARE THERE!!!!!



Thanks guys for the nice words. It is much appreciated.

Pulling Power Movement: Bent rows
225x5
225x5
275x3

Assistance Pulling movement: Weighted Pull ups
2x10 BW (easy on tendons this week)

Auxiliary Pulling movement: Rack chins
2x10

Pressing Power Movement: Flat dumbbell presses
120x4
120x4
120x5

Assistance pressing movement: Weighted dips
2x6 90lbs

Assistance pressing movement: Seated dumbbell shoulder presses
75x8
75x8
76x6

Auxiliary curling movement: Cambered bar curls
3x10 95

Auxiliary extension movement: Seated Overhead tricep extension
120x8
120x8
120x6

Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3 reps 255

Assistance Pulling movement: Weighted Pull ups
2 sets of 10 reps Body weight

Auxiliary Pulling movement: Rack chins
2 sets of 10 reps two plates in lap (90lbs)

Pressing Power Movement: Flat dumbbell presses
3 sets of 5 reps 120lbs

Assistance pressing movement: Weighted dips
2 sets of 6 reps *finding an alternate for this one to much pain in arms

Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6 reps 80lbs

Auxiliary curling movement: Cambered bar curls
3 sets of 10 reps 105lbs

Auxiliary extension movement: JM press
3 sets of 10 reps 185lbs

Pulling Power Movement: Bent over or Pendlay rows
135x10
225x5
275x3
225x5

Assistance Pulling movement: Weighted Pull ups
2 sets of 10 bw

Auxiliary Pulling movement: Rack chins
2 sets of 8 at 85lbs

Pressing Power Movement: Flat dumbbell presses
5x120
5x120
4x120

Assistance pressing movement: Weighted dips
2 sets of 6 at 75lbs

Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 10 with 70lbs

Auxiliary curling movement: Cambered bar curls
3 sets of 10 reps at 85

Auxiliary extension movement: JM press
135x15
185x5
205x4x2

comparing for inconsistency

*bent rows move to 255 on power days, check if 3 sets of 5 can be done with good form
*replace weighted pull ups/rack chins with volume pullups/chins 3x12 both days
*move to BB flat bench start at 270x3x3
*80lbs DBs on seated shoulder press power, 70 on hypertrophy day
*cambered curls 105lbs
*JM press try clustering 205 for 3 sets of 4
*log calories/macros and cardio everyday!!

[AFdave]

Glad you are back! I ran my fastest marathons the year I lost my mom and did not do a training run or marathon without thinking about her. It's great to find a form of exercise to help deal with the stress.

[memcop]

Glad you are back! I ran my fastest marathons the year I lost my mom and did not do a training run or marathon without thinking about her. It's great to find a form of exercise to help deal with the stress.

I know Dave it helps a ton.

[memcop]

Day 5: Lower Body Hypertrophy Day
Lower Body Power Exercise speed work: Squats
6 sets of 3 reps with 225lbs

Hypertrophy pressing movement: Hack squats
12x325
8x325
9x325


Hypertrophy pressing movement: Leg presses
2 sets of 12-15 reps machine

Hypertrophy extension movement: Leg extensions
3 sets of 15-20 reps 190

Hypertrophy curling movement: seated ham curls
4 sets of 12reps

Hypertrophy calf movement: Donkey calf raises
4esets of 15 reps whole stack

Hypertrophy calf movement: Standing calf raises
3 sets of 15-20 reps

[phoenixr2]

Looks like some good ole PHAT going on. LOVE IT!

Sorry to hear about more unpleasant evens memcop stay strong man and let us know if you need anything. Don't feel bad about talking about it if you need to. It's healthy and we all need to vent frustrations somehow.

[memcop]

Looks like some good ole PHAT going on. LOVE IT!

Sorry to hear about more unpleasant evens memcop stay strong man and let us know if you need anything. Don't feel bad about talking about it if you need to. It's healthy and we all need to vent frustrations somehow.

Yeahhhh PHAT TIME!!

Thanks brew

[memcop]

Day 6: Chest and Arms Hypertrophy Day

Pressing Power Exercise speed work: Flat dumbbell presses
6 sets of 3 reps with 85lb DB

Hypertrophy pressing movement: Incline dumbbell presses
3 sets of 10 reps 90lb DB

Hypertrophy pressing movement: Hammer strength chest press
3 sets of 15 reps two plates

Hypertrophy fly movement: Incline cable flyes
2 sets of 15 reps 25lb

Hypertrophy curling exercise: Cambered bar preacher curls
3 sets of 12 reps (machine 125lbs)

Hypertrophy curling exercise: Dumbbell concentration curls
2 sets of 12 reps 20lbs

Hypertrophy curling exercise: Standing Cable curls
2 sets of 15reps 55lbs

Hypertrophy extension exercise: Seated tricep extension with cambered bar
120x6
100x12
100x12

Hypertrophy extension exercise: Cable pressdowns with rope attachment
2 sets of 15 reps 55lbs

Hypertrophy extension exercise: Cable kickbacks
2 sets of 15 reps 30lb

Walked 20 minutes about 1.5 miles

1,668 total cal
p123
c157
f69

[memcop]

Rest day

total cal 2,940
p101
c300
f140

Ate fillet then a bunch of cake

Life was good today.

Passing on both power days this week due to holidays and a planned deload. Will 50% a three day split coming off the Wed rest day.

Merry Christmas bros.

[Kezzyukbrah]

Rest day

total cal 2,940
p101
c300
f140

Ate fillet then a bunch of cake

Life was good today.

Passing on both power days this week due to holidays and a planned deload. Will 50% a three day split coming off the Wed rest day.

Merry Christmas bros.

Enjoy dat cake bro its Christmas! Taking two weeks off awaiting results on X-ray. Merry christmas

[Sawa3]

Rest day

total cal 2,940
p101
c300
f140

Ate fillet then a bunch of cake

Life was good today.

Passing on both power days this week due to holidays and a planned deload. Will 50% a three day split coming off the Wed rest day.

Merry Christmas bros.

Enjoy the down time!!!! I had an unplanned break due to illness but I should be good now.
Have a merry Christmas man!!!!!

[memcop]

Enjoy the down time!!!! I had an unplanned break due to illness but I should be good now.
Have a merry Christmas man!!!!!

Merry Christmas to you and bro man Dave. Hope the kiddies got all they wanted.

[memcop]

Going in for some cardio and running agile 8.

Took both power days off over crimus and crimus eve.

[Sawa3]

Merry Christmas to you and bro man Dave. Hope the kiddies got all they wanted.

yes they did and we are setting up our new wii u that we bought with Christmas money.

[Kezzyukbrah]

yes they did and we are setting up our new wii u that we bought with Christmas money.

Enjoy my son loves his

[Sawa3]

Enjoy my son loves his

We are loving it so far. We don't have all of our wii motes so we are taking turns with the pad and the new mote I bought too.

[Kezzyukbrah]

We are loving it so far. We don't have all of our wii motes so we are taking turns with the pad and the new mote I bought too.

This thread is now about Nintendo wii's

Not srs

Guitar hero is fantastic on it and the Simpsons too

[AFdave]

Going in for some running

<3 <3

[memcop]

<3 <3

What kind of 5k training would you recommend? We have plenty here I should be running. Might as well make a goal, ill be running anyway.

[AFdave]

What kind of 5k training would you recommend? We have plenty here I should be running. Might as well make a goal, ill be running anyway.

http://www.halhigdon.com/training/50...acing-Distance

Check out some of these plans. I followed his marathon training plans and read his book. They worked great for me.

[memcop]

Day 4: Back and Shoulders Hypertrophy Day

Pulling Power Exercise speed work: Bent over or Pendlay rows
6 sets of 3 reps with 205lbs

Hypertrophy pulling movement: CG pull-ups
3 sets of 12 reps

Hypertrophy pulling movement: Seated cable row
3 sets of 12 reps 145

Hypertrophy pulling movement: Dumbbell rows
2 sets of 12 reps 75lbs

Hypertrophy pulling movement: Close grip pulldowns
2 sets of 15 with 145lbs

Hypertrophy shoulder movement: Seated dumbbell presses
2x10 75
1x9 75

Hypertrophy shoulder movement: Upright rows (cable)
2 sets of 15 reps 55lb

Hypertrophy shoulder movement: Side lateral raises with dumbbells or cables
12 at 30lbs
15 at 25lbs
15 at 20lbs

Walked 20 minutes Post workout

cal total 1707
p155
c109
f68

[Kezzyukbrah]

Are you steadily losing weight bro? Or is that calorie intake maintenance?

[memcop]

Are you steadily losing weight bro? Or is that calorie intake maintenance?

its slow at this point

[Kezzyukbrah]

its slow at this point

You not thought about starting e.c stack again?

[phoenixr2]

You not thought about starting e.c stack again?

always cheap and effective. Memcop you taken any diet breaks in a while?

[memcop]

always cheap and effective. Memcop you taken any diet breaks in a while?

I have taken a diet break

You not thought about starting e.c stack again?

I'm okay for now I'm comfortable with the rate and intake. Adding srs bidness cardio soon.