International Brotherhood of Powerlifters, Bodybuilders and Ironheads Local 405

[Jasonk282]

Damn down to 169lbs huh? You trying to crack into the low 160s?

Lol no. Just trying to stay around 170 until after the holidays

[Anthony21]

Lol no. Just trying to stay around 170 until after the holidays

I'm about to be 230 after the holidays lol.

[Jasonk282]

I'm about to be 230 after the holidays lol.

Day dreamer bulk

[Anthony21]

Day dreamer bulk

lol pretty much haha. I've been sitting at 218lbs for the past several weeks. Woke up today at 219 so i'm deciding if I just want to keep maintaining this weight or bump my calories up, mainly carb intake to see what happens.

[Juicemw]

Holiday bulk woop woop!


jk not for me really..but you guys...YOUUZZZZ GUYSSSS

[Jasonk282]

Holiday bulk woop woop!


jk not for me really..but you guys...YOUUZZZZ GUYSSSS

Being Italian and Russian it's hard not to bulk with all that good holiday food around

[Jasonk282]

Well, we did not work again today seeing as it's to windy to hang roofing insulation and we're off next week due to hunting season starting and Thanksgiving. So...I'll be lifting everyday, expect for Sunday, until Thanksgiving( We're leaving Wednesday late afternoon for Pittsburgh to be with the family for the holiday and that weekend).

My lifting schedule looks like this, going back from this past Monday.

Mon-full body
tues-full body
wed-off
thurs-off
fri- lower
sat-upper
sun-off
mon-upper
tue-lower
wed-upper

[Jasonk282]

Upper day

Body weight 167 lbs. weekly average is 169. Right on time for turkey day feast

Incline bench
45*15
95*12
95*12
95*12

30 sec rest

Dips assisted
Bw-10*12
Bw-20*12
Bw-30*12

30 sec rest

Flat chest press
45*12
45*12
45*12

Db row
65*12
65*12
65*12

30 sec rest

Lat pull down
110*12
100*12
90*12

30 sec rest

Seated row
100*12
90*12
90*12

30 sec rest

Db lateral raise
15*12
15*12
15*12

30 sec rest

Db curl
25*12
30*12
30*12

30 sec rest

Kneeling rope crunch
75*12
75*12
75*12

30 sec rest

Overall a great session. Went in at 645 left at 725. The pump was epic

[Juicemw]

Nice session J. Smart move dropping a few pounds so you can gain 400 on Turkey Day and feel okay .

[Jasonk282]

Nice session J. Smart move dropping a few pounds so you can gain 400 on Turkey Day and feel okay .

Between turkey day and Xmas eve and Xmas day I'll be back up to 200 lbs soon

[Jasonk282]

Lower day

Body weight...169 lbs

Squats
115*5
135*3
175*12
175*12
175*12

Leg press
260*12
260*12
260*12

Leg ext
35*12
35*12
35*12

2" deficit sldl
190*12
190*12
190*12

Leg curl
35*12
35*12
35*12

Hanging leg raise
12
12
12

Great session. Legs got that tired feeling in them now after training. Body weight, like I thought, leveled back out.

[Anthony21]

Lower day

Body weight...169 lbs

Squats
115*5
135*3
175*12
175*12
175*12

Leg press
260*12
260*12
260*12

Leg ext
35*12
35*12
35*12

2" deficit sldl
190*12
190*12
190*12

Leg curl
35*12
35*12
35*12

Hanging leg raise
12
12
12

Great session. Legs got that tired feeling in them now after training. Body weight, like I thought, leveled back out.

Good work man. I'm sure your legs are going to feel that one.

[Jasonk282]

Good work man. I'm sure your legs are going to feel that one.

Yup. I got one more leg session to go still. Figure that's gonna be 540 total lower and 864 upper reps with 216 ab reps...that's a lot of volume lol

[Anthony21]

Yup. I got one more leg session to go still. Figure that's gonna be 540 total lower and 864 upper reps with 216 ab reps...that's a lot of volume lol

That's pretty crazy

[Jasonk282]

That's pretty crazy

And that's with me on maintenance calories. I'll probably blow the Fuk up once I start bulking this January.

[Jasonk282]

Upper

Body weight 168 lbs

training time
start 0448
finish 0525


incline bench
45*20
95*12
95*12
95*12

dips, assisted
bw-40*12
bw-40*12
bw-40*12

Using assisted dips so I can get that deep stretch for my chest. blows it the fuk up

flat chest press
35*12
35*12
35*12

lighter weight as my chest had nothing left at this point.

DB rows
65*12
65*12
65*12

Lat pulldown
100*12
100*12
100*6, 90*6 drop set

seated row
100*12
100*12
100*12

straight arm pulldown
60*12
60*12
60*12

Lats swole as fuk by this point

Db lateral raise
20*12
20*12
20*12

DB curl
30*12
30*12
30*12

kneeling rope crunch
80*12
80*12
80*12

Great session today, 30 sec rest between sets as always had a hell of a upper pump going on during and afterwards. Legs are a little 'tired' from yesterday still. but I'm ready to destroy them tomorrow morning again.

[Jasonk282]

Lower

Russian Metal \M/




Body weight...170 lbs

workout time
start 0448
finish 0529

squats
45*5
135*5
175*12
175*12
175*12

leg press
260*12
260*12
260*12

leg extension
35*12
35*12
35*12

2'' deficit SLDL
190*12
190*12
190*12

leg curl
35*12
35*12
35*12

DB calf rasie
85*15
85*15
85*15

hanging leg raise
12
12
12



Another great session. added DB calf raises since I had some time left. felt great. 30 sec rest per set, maybe a tad longer on the SLDLs.

[Anthony21]

That metal though!

Blasted those two workouts you pumpaholic

[Jasonk282]

That metal though!

Blasted those two workouts you pumpaholic

Uno mas mañana to go still. 8 days lifting out of 10 days

[Jasonk282]

Lower

body weight 169 lbs, takes my 6 day average to...168.8 lbs( just in time for Thanksgiving feat)

Incline bench
105*12
105*12
105*12

up 10 lbs, 2 rep rest pause on the last set

Assisted dips
-40*12
-40*12
-40*12

Nice deep stretch on each rep. last set was a 2 rep rest pause

Flat chest press
35*12
35*12
35*12

2 rep rest pause on the last set

DB row
65*12
65*12
65*12

Lat pulldown
100*12
100*12
100*12

Seated v bar row
100*12
100*12
100*12

standing straight arm pulldown
60*12
60*12
60*12

DB lateral raise
20*12
20*12
20*12

DB curl
30*12
30*12
30*12

kneeling rope crunch
90*12
90*12
85*12

Great last session leading up to holiday break. 8 out of 10 days were spent in the gym. Also dropped 1 lb of body weight at the same time. Chest and lats were pumped big time from today's session. Now it's time to relax, stuff my face on homemade cooking and hit the gym next weekend( gotta go back to work on Monday)

[Jasonk282]

So the break down of muscle group volume for the past 10 days is this...

Quads 456 total reps
hamstrings 288 reps
Chest 456 reps
Back 480 reps
Bi 288 reps
Delts 288 reps
Abs 288

[Anthony21]

Crazy amount of reps in just 10 days

[Jasonk282]

Crazy amount of reps in just 10 days

Hell yeah. My plan going forth when I get back to the gym Monday AM

Legs
squats 4x10
leg press 4x10
leg ext 4x10
2'' deficit SLDL 4x10
DB calf raises 4x10
hanging leg raise 4x10

Chest/tri/delt
Incline barbell 4x10
dips 4x10
Flat chest press 4x10
DB lateral raise 4x10
Rope extenstions 4x10
Kneeling rope crunch 4x10

back/bi
DB rows 4x10
lat pulldown 4x10
seated rows 4x10
Standing lat pulldown 4x10
DB curl 4x10
hanging leg raise 4x10

30 sec rest between sets. 6 days a week. Should give me time to hit the gym and still be at the pick up place for the call pool by 6am. With 30 sec rest I'm only resting 9 minutes for my entire workout.

[Jasonk282]

No gym, no excuses

Body weight pyramid workout
Squats 1 2 3 4 5 6 7 8 7 6 5 4 3 2 1
Push ups 1 2 3 4 5 6 5 4 3 2 1
Crunches 1 2 3 4 5 6 7 8 7 6 5 4 3 2 1

Squats 64 total reps
Push ups 36 reps
Crunches 64 reps

As many rounds as you can do all day. I got 3 in already. Rest as needed especially with kids around

[Anthony21]

Why no gym?

[Jasonk282]

Why no gym?

Local ymca won't honor my membership card for whatever reason and I'm not paying 100 bucks for a week pass for 3 days of use. Other option is anytime fitness 45 minutes away. So just doing 2 days of body weight stuff till we get back one on Sunday afternoon.

Plus wife is out Xmas shopping and probably getting me either a 300 lb Olympic weight set or a bench and squat stand. Home gym is in the making vato.

[Anthony21]

Local ymca won't honor my membership card for whatever reason and I'm not paying 100 bucks for a week pass for 3 days of use. Other option is anytime fitness 45 minutes away. So just doing 2 days of body weight stuff till we get back one on Sunday afternoon.

Plus wife is out Xmas shopping and probably getting me either a 300 lb Olympic weight set or a bench and squat stand. Home gym is in the making vato.

Hell yeah bro! How do to know she's getting you those things?

[Jasonk282]

Hell yeah bro! How do to know she's getting you those things?

she took the coupons with her. Said either I'm getting a bench and squat stand or weights . Told her if rather have the weights then I can get the bench later with Xmas money.

146.00 for 300 lbs Olympic weights and bar

[Johnny778877]

she took the coupons with her. Said either I'm getting a bench and squat stand or weights . Told her if rather have the weights then I can get the bench later with Xmas money.

146.00 for 300 lbs Olympic weights and bar

That's sick, try kijiji for old used weights, i got 333lbs of plates for under 100$ all steel too. But they were random sizes, couple 50s and mostly 10s/25s prob worth the extra coin for a real set

[Jasonk282]

That's sick, try kijiji for old used weights, i got 333lbs of plates for under 100$ all steel too. But they were random sizes, couple 50s and mostly 10s/25s prob worth the extra coin for a real set

Yeah. It retails for 300 so it's half off. Can't really pass it up.