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  1. #31
    Registered User TheIronMaster's Avatar
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    Legs. I plan on going for 315x12 on squats. Im taking it easy moving up since my hip surgery.
    2012 was a year of on and off training due to miss-hap's. I had broken ribs,pulled something under my shoulder blade. Then had a total hip replacement. Got soft around the edges. Now time for a comeback. 1st year in. So far things are going great!!
    April 11th 2014 double bypass surgery. So another set back grrrrrr.

    If The Bar Ain't Bending... You're Just Pretending.

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  2. #32
    Registered User egoatdoor's Avatar
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    DC workout tomorrow for Chest, Shoulders, Tris and Back. Exactly what I do for progression depends on how I feel on my warm up sets. I'm in my fourth week of reduced carbs at about 5 pounds less bodyweight compared to when I last did these exercises in DC during mid November.

    Here is where I think I want to go:

    Iso Lateral Incline Press. Go from 130( plate weight only, not including the machine) to 132 1/2 for 15 rest pause reps or more
    Plate Loaded Standing Shrug Machine Go from 182 1 /2 to 185 or 187 1/2 12 RP reps or more.
    Smith Machine Tricep Bench Press Go from 180 to 182 1/2 or 185 12 RP reps.
    Underhand Pulldowns w/close grip Go from 85 to 90 15 RP reps.
    Bent BB Rows This may be dicey because I have been suffering from lower back soreness for several days after some heavy deadlifting last week. I did 190x7 the last time and I may stick with that or lower the weight and do as many reps as I can if my back doesn't feel 100%.
    Real men hit the weights AND do their cardio.

    "People listen to rich folks. People they pray for poor folks"- John Thompson, long time head basketball coach at Georgetown University.

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  3. #33
    Pubmed Warrior acrawlingchaos's Avatar
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    Tomorrow (today) is Back and Shoulders hypertrophy of PHAT. Today will be about improving reps over last week. Hit a 200lbs (not quite atq) front squat PR earlier this week.
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  4. #34
    Ripped Van Winkle IronCharles's Avatar
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    Originally Posted by DougHolland View Post
    How is it possible you can eat 4200 calories a day?







    Open mouth, insert food?


    It's not rocket surgery, you know!




    Actually, I had a protein shake before hitting the gym a couple hours ago, and just finished a 12" three meat pizza as my PWO meal. Going to bed with a full tummy!
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  5. #35
    Registered User DSUP's Avatar
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    Originally Posted by dungeonmistress View Post
    It'll be awhile before I see the results I'm after, but I AM seeing my body change for the better, even tho it's currently jacketed in blubber lol.
    ^^^^ This is where I'm at right now too. I'm not gonna start cutting until March. Tomorrow, is back and bi's. If I can deadlift what I did last week but one more rep, I'll consider it a successful day.
    "In my opinion, 5'9" and 180 lbs at 8% is unattainable without gear." igglesphan (My Goal: Prove Him Wrong)

    "Ok, I concede that it's possible..." igglesphan (Goal: Achieved)

    "I would love to see what you could accomplish if you didn't let yourself get as fat over the winter." igglesphan

    "Getting to 8% is a challenge and many just give up thinking it's not possible. It just takes longer and requires more dedication once you pass the 10% mark." - jlsnyderTypeR
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  6. #36
    Registered User dunemonkey's Avatar
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    Back and Chest for me (including deadlifts

    I'm on an A/B split, kind of Starting strengthish, a little weird.

    Anyway, I'm gradually working on bench press form, so nothing to report there but strict ass form work.

    Going for 90x10 incline dumbells

    Deadlifts, 305x6

    Pendlay Rows 175x8

    I did both the deads and incline dumbell numbers three weeks ago, but last back/chest workout failed at both after a week off sick as hell. Pissed, will get them tomorrow and then move forward. Damn it.
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  7. #37
    This too shall pass dazlittle's Avatar
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    Nice thread, I like the idea.

    Tonight is leg night for me, front squat @ 225Lbs for 6 and play with the chains that the new gym has.
    Those who danced in the rain were thought insane by those who couldn't hear the music.
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  8. #38
    Registered User pvsampson's Avatar
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    I'll be adding 10 lb to my deads,10lb to my leg curls/extensions/calf raises and 5lb to my OHP,Upright rows,and Front Bar Delt raises.

    I'm ready.
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  9. #39
    Registered User OutdoorsinCO's Avatar
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    I'm on mids this week and sleeping a lot but hopefully can get this in.

    Pulling (Back/Biceps/Deadlift)
    - Deadlifts (3 sets X185)
    - Chins (3 sets 4x3x2)
    - One-Arm Dumbbell Rows (3 sets 2 at 70 1 at 75, may try a set of 80)
    - Close Grip Pulldowns (2 sets at 115)
    - Barbell Curls (2 sets x95)
    - Hammer Curls (1 set x35)
    Dave
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  10. #40
    NZ Shredder DeeBee1's Avatar
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    Shoulder day tomorrow. Just getting back into lifting after a broken wrist, so i'm looking to perfect my technique but still get a killer workout. Also looking to shorten my workout schedule, merge some of the days together or something.
    North Shore, Auckland, New Zealand

    Big Goals

    Need motivation? MOTIVATION CENTRAL --> http://forum.bodybuilding.com/showthread.php?t=151960613
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  11. #41
    Hammer time... Smelly bull's Avatar
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    Originally Posted by Smelly bull View Post
    Chest and triceps.

    Just started flat benching again so i will go 315x5x5...
    Dumbbell presses probably 80 3x10
    Front raises...42 x 4x8
    Dips,,,BW + 90# 4 x 12
    Tricep push down 140, 150, 155, 160 8 reps each
    If i have time, reverse grip benching in the smith machine.,,I have been screwing around with the idea of adding these to my routine.
    Done to a "T" except for the bench. My friend loaded it with 325# and I didn't check it till after the 1st set, so I continued on with it. Will go up 10# next bench day.
    “No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.” – Socrates

    My journal...mostly focused on losing weight and maintaining mass

    http://forum.bodybuilding.com/showthread.php?t=159539181&p=1192452511#post1192452511
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  12. #42
    Registered User TonyNail's Avatar
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    Getting ready for Legs. Doing Broser's Power, Rep Range , Shock training. It is rep range week.
    I am hoping for a 245x10 pause squat PR. Love pause squats
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  13. #43
    Will work for Gym Equip bustasinclair's Avatar
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    570# deadlift single
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  14. #44
    Registered User BloodySalad's Avatar
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    Bugger all.
    Tomorrow is a rest day.



    Just finished arms though and managed to go heavier on incline curls than I've ever done before.
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  15. #45
    Registered User VanHermanator's Avatar
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    Continuing on with my new GVT 10x10 program. Doing arms (biceps & triceps) for the first time. Hoping not to cry like a baby like I did for the last few sets of 10x10 squats yesterday.
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  16. #46
    H = T + V mslman71's Avatar
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    Originally Posted by VanHermanator View Post
    Hoping not to cry like a baby like I did for the last few sets of 10x10 squats yesterday.
    ^ Those make ya dig deep I did 150 reps BW+20/10# squats two weeks ago just for the f'k of it. Will not do again anytime soon.

    Today is arm day. That's right, I have an arm day, come at me. My goal for today is to keep all of my tendons intact and attached and maybe see if I can manage enough shoulder flexibility to do nosebreakers.
    2 + 2 = 5 (for extremely large values of 2)

    Try SCE to AUX
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  17. #47
    Da1UnV bodyhard's Avatar
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    So now this thread is about Friday's workout?
    It's difficult to stand out if you're too busy trying to fit in. ~

    GOD IS GOOD.....
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  18. #48
    Banned -=FLEX=-'s Avatar
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    Originally Posted by -=FLEX=- View Post
    Bump Incline Dumbbell Press working sets to the 95's (from 90's)

    Bump T-Bar Row working sets to 205 lbs. (from 180 lbs.)

    I shall report back tomorrow morning.
    Mission Accomplished!!!

    Last week I did a 5x5 with the 90's, this morning a 5x5 with the 95's. Vid of the first set in my journal.

    On T-bar rows it seems like I've been doing 6x6 with 180 forever. Today I did 6x6 with 205. Just about killed me, but I did it.
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  19. #49
    198 or bust Getsum's Avatar
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    Dentist, root canal and temporary crown on Tuesday (didn't workout after). Jaw was really sore yesterday but still managed a half a$$ workout.

    It's on today after work, I'm shooting for 290x8 on my final set of flat bench. I'd like to do some rack pulls at home Friday, or I might head to the gym for legs and then do some rack pulls and back work on Saturday.
    Eat, Sleep, Lift...Repeat!

    Starting Weight: 12-30-12 226#

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  20. #50
    achieved bro status discdoggie's Avatar
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    9 bw + 25 p/u

    The rows? It's hard to tell for sure because I didn't vid. I think so


    I really feel adding creatine (this is my 2nd week) has made a difference
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  21. #51
    I'll Mod Til I'm Dead ironwill2008's Avatar
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    Going to work hard to advance the top set of my RDL from a single to a double.

    Also working to reach reps-across on Barbell Curls and Flat Presses.
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

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  22. #52
    Registered User Singe03's Avatar
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    Tomorrow: Back and Biceps, mostly back, been upper body only since early November.

    Attempting 5x245 DL after finally getting 5x235 (I'm a wuss, I know).

    The big deal comes Monday when I'm going to try to reintroduce some light squats and get back on a better program after a couple of months of ignoring legs to let an ankle heal. It is flexing OK and non-painful at body weight and using an empty bar now.
    Now cutting: Got a little more squishy than I wanted, heading down to 160lbs and seeing how things look.

    5/24/13 176lbs
    5/31/13 174lbs
    6/06/13 172.5lbs
    6/14/13 172lbs (? :/)
    6/21/13 170.5lbs
    7/06/13 171 lbs (Gasp blew my diet at Dollywood, must give up and become couch potato).

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  23. #53
    Total n00b SleeperService's Avatar
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    Finish 1RM testing in preparation for a year on 531 after pissing about for the last couple of months.

    Doing Squat and Bench. I'm not expecting to match my previous 1RMs (140kg and 100kg) as I missed my previous ones on Deadlift (got 160kg, failed 170kg) and OHP (got 65kg, failed 70kg) on Wednesday but you never know...

    I want to get my deadlift up to 200kg and my squat to 160kg. Anything else is a Brucie bonus.
    Squat (noun) A means of helping men understand what it feels like to give birth.
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  24. #54
    Deadlift Whisperer ilovethe80s's Avatar
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    fun poll! If my hip allows, I am doing day 2 of the Russian Squat Assault and I vow to lead with my traps and head instead of my butt on the ascent and not lean forward in the hole, get that ironed out before the weight gets heavier next week. I'll be preceding that with some light dynamic box squats, again to help cue me on my squat ascent, and finishing with an easy, confidence boosting single squat in wraps. If any blunders should arise in the session, the session will be followed with some very light pause squats to keep me tight and use the right things to come out of the hole.

    If hip needs another day of rest, tomorrow will be bench.
    820 @ 132

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    PRs since last meet : Squat 300w | Bench 170 | Deadlift 400
    Meet lifts : Squat 270 | Bench 160 | Deadlift 390 | wilks 414.87
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  25. #55
    Registered User DSUP's Avatar
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    Originally Posted by DSUP View Post
    Tomorrow, is back and bi's. If I can deadlift what I did last week but one more rep, I'll consider it a successful day.
    Well, not so much on the deadlift but I got an extra rep on my last set of squats. As I was coming out of the hole on that last rep I really didn't think I was gonna make it but I just kept thinking about BH's pelvis and dug in.
    "In my opinion, 5'9" and 180 lbs at 8% is unattainable without gear." igglesphan (My Goal: Prove Him Wrong)

    "Ok, I concede that it's possible..." igglesphan (Goal: Achieved)

    "I would love to see what you could accomplish if you didn't let yourself get as fat over the winter." igglesphan

    "Getting to 8% is a challenge and many just give up thinking it's not possible. It just takes longer and requires more dedication once you pass the 10% mark." - jlsnyderTypeR
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  26. #56
    Banned -=FLEX=-'s Avatar
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    Originally Posted by DSUP View Post
    I just kept thinking about BH's pelvis and dug in.

    That didn't sound right.....
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  27. #57
    Registered User azeeb's Avatar
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    Today is 5/3/1 deadlift day.

    Goal is to get 295 for at least 6 reps.

    Warm up weight for many of you, but it's where I'm at.
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  28. #58
    Registered User DSUP's Avatar
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    Originally Posted by -=FLEX=- View Post
    That didn't sound right.....
    I know. I just like to F with BH (because he doesn't know where I am).
    "In my opinion, 5'9" and 180 lbs at 8% is unattainable without gear." igglesphan (My Goal: Prove Him Wrong)

    "Ok, I concede that it's possible..." igglesphan (Goal: Achieved)

    "I would love to see what you could accomplish if you didn't let yourself get as fat over the winter." igglesphan

    "Getting to 8% is a challenge and many just give up thinking it's not possible. It just takes longer and requires more dedication once you pass the 10% mark." - jlsnyderTypeR
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  29. #59
    Da1UnV bodyhard's Avatar
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    Originally Posted by DSUP View Post
    Well, not so much on the deadlift but I got an extra rep on my last set of squats. As I was coming out of the hole on that last rep I really didn't think I was gonna make it but I just kept thinking about BH's pelvis and dug in.
    Glad I can give someone some motivation, even it if is just to f'ck with me!
    It's difficult to stand out if you're too busy trying to fit in. ~

    GOD IS GOOD.....
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  30. #60
    Registered User DSUP's Avatar
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    Originally Posted by bodyhard View Post
    Glad I can give someone some motivation, even it if is just to f'ck with me!
    On spread, ha ha ha ha ha ha ha!
    "In my opinion, 5'9" and 180 lbs at 8% is unattainable without gear." igglesphan (My Goal: Prove Him Wrong)

    "Ok, I concede that it's possible..." igglesphan (Goal: Achieved)

    "I would love to see what you could accomplish if you didn't let yourself get as fat over the winter." igglesphan

    "Getting to 8% is a challenge and many just give up thinking it's not possible. It just takes longer and requires more dedication once you pass the 10% mark." - jlsnyderTypeR
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