International Brotherhood of Powerlifters, Bodybuilders and Ironheads Local 405

[Jasonk282]

Such is life man. Gotta make that $$..

As long as you keep your nutrition in order, you'll still be in good shape regardless.

Oh yeah I have no reason to go off my eating habits.

Especially at 19.00 an hour

[Anthony21]

Well as in typical fashion, it's time to go back to work on Monday at the power plant at the coal yard putting up a metal building. Not sure what hours we're working yet but with it being a 1 hour drive to and from work, lifting might be taking a back seat till the weekends

Happy to hear you got some work, bummed to hear about the lifting taking a hit

But really that's good man.

[Jasonk282]

Happy to hear you got some work, bummed to hear about the lifting taking a hit

But really that's good man.

Yeah that's just the way it goes. I still got the weekend to lift though, so that's better than nothing.

[Jasonk282]

Gironda 8*8

Body weight 174 lbs


Squats
45*5
135*5
155*8
155*8
155*8
155*8
155*8
155*8
155*8
155*8

Fuk you!!!! lol with 30 secs of rest these were brutal as you don't rest in between reps like you normally would.

Leg press
180*8
180*8
180*8
180*8
180*8
180*8
180*8
180*8

Narrow stance and these sucked as well. After each set you can fell the blood rush into your quads. 30 sec rest

Leg ext
35*8
35*8
35*8
35*8
35*8
35*8
35*8
35*8

Not fun either, my quads hate me at this point.

Leg curl
35*8
35*8
35*8
35*8
35*8
35*8
35*8
35*8

Left hamstring light tighter than right.

Barbell calf raises
135*8
135*8
135*8
135*8
135*8
135*8
135*8
135*8

Weight could have been heavier.

Cardio
Stationary bike, 10 mins, 2 miles avg speed 12 mph

This was a killer day. By the time I was done with squats my quads were swollen. Leg press each rest period hurt as you could feel the blood rush in. Different feel today than yesterday.

[Anthony21]

Yeah I want no part of that sh!t haha. Good work man and i'm sure you'll be feeling those DOMS.

[Jasonk282]

Yeah I want no part of that sh!t haha. Good work man and i'm sure you'll be feeling those DOMS.

It was pretty fuking awesome TBH and pretty fuking painful.

[Juicemw]

Brb buying a wheelchair just reading that.

[Jasonk282]

Brb buying a wheelchair just reading that.

You don't know the fun you're missing.

[Juicemw]

You don't know the fun you're missing.

I'll just take your word for it

[Jasonk282]

So found out today that the job will last till December or longer depending how the weather goes. Woot, woot!

Also we're working 4-10's, which is 4 10 hour days with Friday's off( or weather make up days). So that will still give me Fri, Sat and Sun to hit the gym. Woot, Woot.

Had to spend 158.00 on new boots for teh job though as we had to have ones that have metatarsal protection. not woot, woot BUT... since it's a work expense I'll get it back when I do my taxes in April...Woo, woot!

[Anthony21]

Sounds like the perfect working schedule man. Being able to work and still hit the gym for maximum gains.

[Jasonk282]

Sounds like the perfect working schedule man. Being able to work and still hit the gym for maximum gains.

Exactly, I was pretty happy when I found that out. However, knowing the area and place that I am working in. I'll probably be working a good bit of Friday's due to the weather.

[ktj4l]

LOL @ these workouts. J's swoletastic voyage.

Glad you got work again and the hours seem like they'll be a little more tolerable this time.

[Jasonk282]

LOL @ these workouts. J's swoletastic voyage.

Glad you got work again and the hours seem like they'll be a little more tolerable this time.

LOL @ swoletastic, I like that.

Yeah the hours seem decent for sure, however the weather will not be. This place that I am going is the windest place east of the Mississippi, it's around 3,000 ft above sea level, on a ridge, surrounded by coal piles with no cover from the elements and it usually starts to snow up there around November...

Despite all the work that i did yesterday, very light DOMS today.

[Anthony21]

LOL @ swoletastic, I like that.

Yeah the hours seem decent for sure, however the weather will not be. This place that I am going is the windest place east of the Mississippi, it's around 3,000 ft above sea level, on a ridge, surrounded by coal piles with no cover from the elements and it usually starts to snow up there around November...

Despite all the work that i did yesterday, very light DOMS today.

Well aren't you lucky. My hamstrings are still killing me 2 days after decifit SLDL pulls.

[ktj4l]

LOL @ swoletastic, I like that.

Yeah the hours seem decent for sure, however the weather will not be. This place that I am going is the windest place east of the Mississippi, it's around 3,000 ft above sea level, on a ridge, surrounded by coal piles with no cover from the elements and it usually starts to snow up there around November...

And what are you guys building up there?

Despite all the work that i did yesterday, very light DOMS today.

I guess your body is ready for the windy ridge.

[Jasonk282]

And what are you guys building up there?

I guess your body is ready for the windy ridge.

Putting up a metal building(prefab) should take about 8 weeks total, that's without any short days due to weather issues that will happen. if all goes well we should be done sometime before XMAS, however it's probably going to go inot the ney year if I were to bet on it.

Well i have been squatting my 10RM for 90 reps a week the past 10 weeks...

[ktj4l]

Putting up a metal building(prefab) should take about 8 weeks total, that's without any short days due to weather issues that will happen. if all goes well we should be done sometime before XMAS, however it's probably going to go inot the ney year if I were to bet on it.

And what will the building be used for? Do you know?

Well i have been squatting my 10RM for 90 reps a week the past 10 weeks...

This is you every workout.

[Jasonk282]

And what will the building be used for? Do you know?

This is you every workout.

At this time I have no idea what it's going to be used for. I'm sure we'll find out come Monday.

My cardiologist would have a heart attack, LOL, if I ate 100 McNuggets...

[Qxx]

Well i have been squatting my 10RM for 90 reps a week the past 10 weeks...

Welcome to the club of high volume... 10RM for 200 reps a week, rest-pause crew checking in. Already liking the volume?

And congrats on dat dere jobz! Working in chitty weather will be forgotten as soon as the pay check hits the bank, haha.

[Jasonk282]

Welcome to the club of high volume... 10RM for 200 reps a week, rest-pause crew checking in. Already liking the volume?

And congrats on dat dere jobz! Working in chitty weather will be forgotten as soon as the pay check hits the bank, haha.

Yes it will be. grossing 760.00 for 4 days of work, I'll take it.

Making a slight change to frequency to compensate for only hitting the gym 3 days a week. Will be running the 8x8 in an upper/lower format so in 2 weeks I'll hit everything 3 times as opposed to twice.

week 1 u/l/u
week 2 l/u/l

Upper
dips 8x8
incline 8x8
lat pulldown 8x8
DB row 8x8
lateral raise 8x8
DB curl 8x8

Lower
squats 8x8
leg press 8x8
leg ext 8x8
leg curl 8x8
calf raise 8x8

[Jasonk282]

Upper 8x8

body weight 175

dips
8
8
8
8
8
5
5
5

15 sec rest between sets

incline bench
95*8
95*8
95*8
95*7
95*6
95*5
95*4

15 sec rest between made this a bitch towards the end, fark

lat pull down
110*8
110*8
110*8
110*8
110*8
110*8
110*6
110*6

15 sec rest

DB row
55*8
55*8
55*8
55*8
55*8
55*8
55*8
55*8

no issues, but still a challenge with the short rest

seated row
70*8
70*8
70*8
70*8
70*8
70*8
70*8
70*8

same rest period

lateral raise
15*8
15*8
15*8
15*8
15*8
15*8
15*8
15*8

15 sec rest, good hard sets

DB curl
20*8
20*8
20*8
20*8
20*8
20*8
20*8
20*8

15 sec rest, both arms at the same time. felt good

cardio
stationary bike, 10 minutes HITT (30/30), 2 miles, avg speed 12 MPH

overall the shorter rest periods make this a killer session even though I used the same weights from last session on the chest/tri lifts. Used dips as a pre exhaust for incline bench and I think it worked much better that way around. Lower session tomorrow.

[Anthony21]

You should change the name of your log to "J's international brotherhood of light weight lifting"

JK man Looks like a solid day of lifting.

[Jasonk282]

You should change the name of your log to "J's international brotherhood of light weight lifting"

JK man Looks like a solid day of lifting.

With that much volume you can't go heavy, not with 15 secs rest between sets. If you did 128 reps of dips and incline in a week you can't go heavy. But you can make it feel heavy.

[Anthony21]

With that much volume you can't go heavy, not with 15 secs rest between sets. If you did 128 reps of dips and incline in a week you can't go heavy. But you can make it feel heavy.

I know Mr. serious I'm just busting your balls

[Jasonk282]

I know Mr. serious I'm just busting your balls

fine, be that way

[Jasonk282]

Upper 8x8

body weight 175

dips
8
8
8
8
8
5
5
5

15 sec rest between sets

incline bench
95*8
95*8
95*8
95*7
95*6
95*5
95*4

15 sec rest between made this a bitch towards the end, fark

lat pull down
110*8
110*8
110*8
110*8
110*8
110*8
110*6
110*6

15 sec rest

DB row
55*8
55*8
55*8
55*8
55*8
55*8
55*8
55*8

no issues, but still a challenge with the short rest

seated row
70*8
70*8
70*8
70*8
70*8
70*8
70*8
70*8

same rest period

lateral raise
15*8
15*8
15*8
15*8
15*8
15*8
15*8
15*8

15 sec rest, good hard sets

DB curl
20*8
20*8
20*8
20*8
20*8
20*8
20*8
20*8

15 sec rest, both arms at the same time. felt good

cardio
stationary bike, 10 minutes HITT (30/30), 2 miles, avg speed 12 MPH

overall the shorter rest periods make this a killer session even though I used the same weights from last session on the chest/tri lifts. Used dips as a pre exhaust for incline bench and I think it worked much better that way around. Lower session tomorrow.

The Anthony21 workout page bump

[Anthony21]

The Anthony21 workout page bump

LOL this always makes me laugh haha.

[Jasonk282]

Lower 8x8

Body weight, 176 lbs. thanks to that 16oz T-bone I had for my birthday dinner last night.

Nothing say Happy birthday day like destroying your legs...



Skwats
45*8
135*5
155*8
155*8
155*8
155*8
155*8
155*8
155*8
155*8

15 sec rest between sets, quads was killing me

Leg press
180*8
180*8
180*8
180*8
180*8
180*8
180*8
180*8

This did not make it much better. 15 sec rest between sets

leg ext
25*8
25*8
25*8
25*8
25*8
25*8
25*8
25*8

15 sec between sets, was pretty light.

leg curl
40*8
40*8
40*8
40*8
40*8
40*8
40*8
40*8

15 sec baby

barbell calf raise
185*8
18/5*8
185*8
185*8
185*8
185*8
185*8
185*8

Got a nice pump in dem calves.

cardio
not done due to killing legs

Overall not a bad set up and a great session. Quads were swole AF after squats and leg press. still playing with the weight on the extensions 30 lbs might be the sweet spot. Calf raises were at a great weight can probably go a bit higher maybe up to 205.

[ktj4l]

The Anthony21 workout page bump

Shots fired!

Muscle endurance of the gods in this thread lately.