Shoulders and Traps today...
Hammer Strength Shoulder Press:
45's - 10,10,10
100's - 8,8,8,8
70's - 15,15,15,10
Frond Lateral Raises Dumbell:
35's - 10,10,10,10
Side Lateral Raises Cable:
30 - 10,10,8,8
Smith Machine Shruggs:
45's - 15,15
45's + 25's - 12,10,10,10,10
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07-31-2013, 01:55 PM #121Every day counts.
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I has a PHmuthaf'nD in Broscience!
ntrllftr > azstrengthlosscouchpotato
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08-01-2013, 07:40 PM #122
- Join Date: Dec 2007
- Location: Medina, Ohio, United States
- Age: 52
- Posts: 10,151
- Rep Power: 18351
I have to change my split again grrrrrrrrrrrrrrr! My daughter has travel soccer practice on Tuesday and Thursday nights and I have to get her on Tuesdays, while her mom gets her on Thursdays. SO I guess I just go back to the regular push/pull.
Legz tonight
Sqautz
135 x 8
185 x 5
225 x 3
280 x 3
300 x 3
315 x 3
Leg Press
630 x 10
720 x 8
810 x 8
Leg Extensions - weight per leg
65 x 10
70 x 8
80 x 8
Laying Leg Curl
150 x 8
150 x 8
150 x 7
Calf press
270 x 10
360 x 8
360 x 6
360 x 6
360 x 6Instagram @captloufitness
Get comfortable being uncomfortable
USMC 89-97
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08-04-2013, 10:07 AM #123
- Join Date: Dec 2007
- Location: Medina, Ohio, United States
- Age: 52
- Posts: 10,151
- Rep Power: 18351
I got recruited to be in my company's Corporate challenge for the Tug of war. So I had to do that yesterday. Put it this way I was the biggest guy on our team, and the next guy was about 185. We were totally out sized by every other team. I spent the first hour or so going over proper technique and driving with our hips and legs and not pulling with our arms. Keeping the rope low and our hips out front. We ended up going 2 - 2 and the only reason we lost was due to other teams that were using proper technique and out weighed us by 500+ pounds or more.
I did get in a good workout yesterday and today. I'm still working on proper form on my bench, It's the hardest lift for me for some strange reason.
yesterday
Chest/bi's
BB Bench
135 x 8
185 x 3
225 x 1
255 x 3
270 x 3
285 x 2 - Really need to get more behind the bar, my back flattens out as I bring the bar out
Incline DB
90 x 8
100 x 8
105 x 6
105 x 6
Inc DB Flys
60 x 8
65 x 6
65 x 6
Preacher Curls
85 x 8
95 x 8
105 x 8
115 x 6
Standing DB Curls
40 x 8
45 x 6
45 x 6
50 x 6
Low Cable cross overs
55 x 8
55 x 8
55 x 8
Rope Curls
99 x 8
99 x 8
99 x 8Instagram @captloufitness
Get comfortable being uncomfortable
USMC 89-97
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08-04-2013, 10:10 AM #124
- Join Date: Dec 2007
- Location: Medina, Ohio, United States
- Age: 52
- Posts: 10,151
- Rep Power: 18351
Today's back session. Still working with my power lifting buddy, which is helping a lot with form and pushing my lifts. Yes I might go in that direction as a nice change to body building.
Deads
135 x 8
225 x 8
315 x 5
345 x 3
365 x 3
390 x 3
Straight Leg Deads off of a box
135 x 10
225 x 8
275 x 8
Pull Downs
160 x 8
170 x 8
170 x 8
Low Hammer Strength Pulls - Weight per side
90 x 8
135 x 8
135 x 8Instagram @captloufitness
Get comfortable being uncomfortable
USMC 89-97
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08-05-2013, 02:42 PM #125
Looks like you been killing it in the gym Tom!!!
We learned you are teh suck at tug-o-war though.
Chris? Who the F is that? Does he even journal?
I did some legs last Friday.
Today after taking the weekend off and going camping... I felt great today. Neck, back, shoulder and knees all felt 100%
Today was Legs. Even though I felt great I didn't push it on squats...
Squats:
Bar - 10,10
135 - 10,10
185 - 8 Felt ok but to play it safe went back down to 135
135 - 10,10,10,10
Leg Extensions:
5 sets of 10
Lying Leg Curls:
5 sets of 10
Standing calf raises:
5 sets of 10
Seated calf raises:
5 sets of 10Every day counts.
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I has a PHmuthaf'nD in Broscience!
ntrllftr > azstrengthlosscouchpotato
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08-05-2013, 05:52 PM #126
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08-06-2013, 02:57 PM #127
Hope you were able to make it to the gym today mang!
I lowered the volume today.
Chest Triceps
Bench Press:
135 - 10,10,10
205 - 8,8,8,6,5
Incline Hammer Strength Presses:
45's - 10,10
90's - 8,8,8,7,6
Bentover Tricep Extensions (straight bar)
80 - 20
100 - 20
120 - 15,15,12,12,12,10Every day counts.
-[][][]---------[][][]-
I has a PHmuthaf'nD in Broscience!
ntrllftr > azstrengthlosscouchpotato
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08-06-2013, 05:58 PM #128
- Join Date: Dec 2007
- Location: Medina, Ohio, United States
- Age: 52
- Posts: 10,151
- Rep Power: 18351
Yep I got there, only had like 45 min to train today, so I did a light day of Delts/Traps and Tri's
BB Overhead Press
135 x 8
135 x 8
155 x 8
175 x 8
Standing DB Side Raises
30 x 8
35 x 8
40 x 8
DB Shrugs
105 x 8
120 x 8
135 x 8
135 x 8
Dips - Bodyweight only
10 reps
10 reps
10 reps
Overhead Rope extensions
77 x 8
88 x 8
99 x 8
Cable kickbacks
44 x 8
44 x 8
44 x 8Instagram @captloufitness
Get comfortable being uncomfortable
USMC 89-97
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08-07-2013, 03:19 PM #129
Good deal Tom! Get in what you can when you can!!!
So, I've been thinking. It is about time I change up my diet/eating pattern. As much as I haven't bought into the IF diet.... highiso got me thinking. I just might give it a try for a bit. Well, a modified version of it as I believe it is crucial to get protein in the body early morning and mid day. I am thinking of a plan of attack.
Maybe by next Monday I will have it nailed down.
Today was Back and Biceps
Smith Machine Bentover Rows:
45's - 10,10,10
45's and 25's - 10,10,10,10,10
Lat Pulldowns:
120 - 10,10
150 - 8,8,8
Carlman Pulls:
100 - 10,10,8,8,8
Hammer Strength Preacher Curls:
45 - 12,12
70 - 10,8,8,7
Dumbell Curls:
30's - 10,10,10,10,10Every day counts.
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I has a PHmuthaf'nD in Broscience!
ntrllftr > azstrengthlosscouchpotato
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08-08-2013, 05:27 AM #130
So after some time off and a month if just pissing about in the gym getting back into things, I'm ready to contribute. Started loggin the workouts this week now that I'm back to full intensity.
And Carl, like I told you the other week, once you lift heavy you will always lift heavy.
Just some highlights from the other day.
Hammer curls 70s
DB extensions 35s
Side laterals 50s
And a bunch of machine work on other arm and delt stuff.My famous work quote:
I can live with a little pain and 18+" arms,
I can't live with the pain of having little 14" arms
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08-08-2013, 03:15 PM #131
Good deal getting yer post on!
I couldn't agree more about lifting heavy.
50lb side laterals? BEAST!!!
Shoulder and Traps today...
Seated Shoulder Press:
Bar - 15,15,10
95-10
135 - 6 (had a slight stiff neck and shoulder all day, this felt weird, stopped at 6 reps and lowered weight)
95 - 12,12,12,12,10
Cable Side Laterals:
30 - 10,10,10
Dumbell Front Laterals:
30's - 8,8,8
Face Pulls:
100 - 10,10,10
Smith Machine Shruggs:
45's - 12,12
45's and 25's - 10,10,10,10,10
Plate Front Raises:
45 - 12,12,12
TONIGHT......
WOOOOOOO!!!!!!Every day counts.
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I has a PHmuthaf'nD in Broscience!
ntrllftr > azstrengthlosscouchpotato
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08-08-2013, 06:35 PM #132
- Join Date: Dec 2007
- Location: Medina, Ohio, United States
- Age: 52
- Posts: 10,151
- Rep Power: 18351
70lb Hammer curls Jesus!
Yup them browns do great in Pre Season!
Legs today, end of 2nd run of 5/3/1 and weights are still going up!
Squats
135 x 8
185 x 5
225 x 3
260 x 5
300 x 3
330 x 3
Leg press
630 x 8
720 x 8
810 x 5
Calf Press
270 x 10
360 x 8
360 x 8
360 x 8
360 x 8
Leg Extensions - weight per side
55 x 8
65 x 8
70 x 8
Had to get a new battery for the truck, there went the money I was saving up for a Inzer beltInstagram @captloufitness
Get comfortable being uncomfortable
USMC 89-97
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08-10-2013, 05:39 AM #133
Yeah, good preseason form the other night, especially Kosar in the booth.
So had the morning workout today. As in get done with 12 hours of overnight work then hit the gym. Did chest and back. Kept things all to the machines as I found that after mids, workouts need to be very efficient to be effective. Spent about 40 minutes working out about 8 work sets per body part.
Time for sleep. Been up for 24 hours with only an hour nap this afternoon before work. Got to recover.My famous work quote:
I can live with a little pain and 18+" arms,
I can't live with the pain of having little 14" arms
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08-10-2013, 10:16 AM #134
- Join Date: Dec 2007
- Location: Medina, Ohio, United States
- Age: 52
- Posts: 10,151
- Rep Power: 18351
No idea why they don't offer Kosar a permanent job.
Chest/Bi day. I setup a bit different on bench, a bit more under the bar so I stay tighter on the lift off. Seemed to work.
Bench
135 x 8
185 x 5
225 x 3
240 x 5
270 x 3
305 x 1
DB Incline
90 x 8
100 x 8
105 x 7
110 x 5
Incline DB flys
55 x 8
60 x 8
65 x 8
Hammer Strength Flat - weight per side and 1 arm at a time
100 x 8
110 x 8
120 x 8
Preacher Curls
85 x 8
95 x 8
105 x 8
125 x 5
Sitting DB curls
45 x 8
45 x 8
50 x 6
Rope Curls
99 x 8
110 x 8
121 x 8Instagram @captloufitness
Get comfortable being uncomfortable
USMC 89-97
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08-10-2013, 02:37 PM #135
I've always been amazed at how been doing this type of thing over the years.
Yeah, he sounded coherent throughout the whole game. Amazing! Just wait though... Half whey thru the season and let's see if he stays like that. I certainly hope so to tell the truth.
Today was a total cluster fukk. Didn't get to the gym. Although I got the garage painted and someone to come in a couple weeks to put in new windows. $100 per window install.. Thinking that is a good deal.
Hopefully I'll get my legs in tomorrow morning. NO! I will make a point to get my leg training in tomorrow!Every day counts.
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I has a PHmuthaf'nD in Broscience!
ntrllftr > azstrengthlosscouchpotato
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08-11-2013, 09:36 AM #136
Got some legs in this morning!!!
Squats:
135 - 8,10,6
205 - 8 (rep 7 felt a little iffy decided to not push it. Back to smith machine for the next couple weeks until I'm definitely 100% I would say 85% right now)
135 - 12,12,12,10
Walking Lunges (dumbells):
25 - 10,10,10,10,10
Hack Squat Calf Raises:
90 - 10,10
180 - 15,15,15,15,15
In other news.... Got asked to be on a Sunday morning bowling team. Winning team gets $5000! I couldn't say no. I'll have the lowest average at 198. So, it's time to step up my game. Problem is that peer pressure will be there and the Browns games will be on almost immediately after... Tough things to go through for a guy who likes beer but want's to get contest ready at the same time.Every day counts.
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I has a PHmuthaf'nD in Broscience!
ntrllftr > azstrengthlosscouchpotato
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08-11-2013, 02:31 PM #137
- Join Date: Dec 2007
- Location: Medina, Ohio, United States
- Age: 52
- Posts: 10,151
- Rep Power: 18351
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08-12-2013, 06:02 PM #138
Oez noez loozing gainz
Chest and Triceps today....
Bench Press:
135 - 10,10,10
185 - 10,109,8,8
Incline Bench Press:
135 - 10,10,8,8,8
Peck Deck:
3 sets of 10
Life Fitness Tricep machine:
120 - 10,10
150 - 12,12,12
Rope Pushdowns:
100 - 15,15,15,15,15Every day counts.
-[][][]---------[][][]-
I has a PHmuthaf'nD in Broscience!
ntrllftr > azstrengthlosscouchpotato
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08-13-2013, 04:44 PM #139
Back and Biceps today
BOR's on Smith Machine:
45's - 10,10,10
45's and quarters - 10,10,10,10,8
Hammer Strength Low Rows (underhand grip)
90's - 10,10,10,10
Behind the neck pull downs:
120 - 10,10,10,8
Life Fitness Arm Curl:
50 - 12,12
60 - 10,10,10,10,10,10 Teh Pumpz was happenin!!!!!!Every day counts.
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I has a PHmuthaf'nD in Broscience!
ntrllftr > azstrengthlosscouchpotato
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08-14-2013, 05:51 AM #140
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08-15-2013, 05:41 PM #141
- Join Date: Dec 2007
- Location: Medina, Ohio, United States
- Age: 52
- Posts: 10,151
- Rep Power: 18351
Deload week - I really tried to go as deep as i could on the squats with a pause for stretch.
Sqautz
135 x 8
185 x 5
185 x 5
215 x 5
225 x 5
245 x 5
Leg Press
450 x 12
450 x 12
450 x 12
Leg Extensions - weight per side
45 x 12
45 x 12
45 x 12
Calf press
180 x 12
270 x 10
270 x 10
270 x 10
270 x 10Instagram @captloufitness
Get comfortable being uncomfortable
USMC 89-97
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08-15-2013, 05:46 PM #142
Forgot my pen at home....
Did shoulders and Traps....
Hammer Strength Shoulder Presses
Dumbell laterals
Dumbell shrugs
Felt really good leaving the gym today.
Legs tomorrow and remember pen to write with.Every day counts.
-[][][]---------[][][]-
I has a PHmuthaf'nD in Broscience!
ntrllftr > azstrengthlosscouchpotato
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08-17-2013, 10:15 AM #143
- Join Date: Dec 2007
- Location: Medina, Ohio, United States
- Age: 52
- Posts: 10,151
- Rep Power: 18351
You gotta steal one from the front desk next time lol.
Still on my deload, sucks a$$, feel bored going that light.
Chest/Bi's
Barbell bench - Rest pause at the bottom on all reps
135 x 8
185 x 5
195 x 5
210 x 5
225 x 5
225 x 5
DB Incline
80 x 10
80 x 10
80 x 10
Incline Flys
35 x 10
40 x 10
40 x 10
Standing EZ car curls
75 x 10
85 x 10
85 x 10
85 x 10
DB Preacher
25 x 10
35 x 8
35 x 8
High Cable Curls
22 x 10
22 x 10
22 x 10Instagram @captloufitness
Get comfortable being uncomfortable
USMC 89-97
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08-18-2013, 10:07 AM #144
- Join Date: Dec 2007
- Location: Medina, Ohio, United States
- Age: 52
- Posts: 10,151
- Rep Power: 18351
Said fuk it to the deload and went heavy again today with deads. Felt good! Also switched from Sumo squats to conventional due to my hips killing me with the sumo.
Deads
135 x 8
225 x 8
315 x 5
345 x 5
375 x 5
395 x 5
SLDL
225 x 8
315 x 5
315 x 5
Rack Deads
315 x 8
405 x 8
495 x 5 - Grip issue on theseInstagram @captloufitness
Get comfortable being uncomfortable
USMC 89-97
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08-18-2013, 10:31 AM #145
Good deal Tom!!!! Straps for grip on back exercises FTW!!!!!
Was going to take today off but decided to get a little work done....
I did some legs today.
Leg presses and seated calf raises.
Presses : 6 sets of 20 rpeppers. Lighter weight but felt pumped when finished.
Now back to tearing apart my house and getting it remodeled.Every day counts.
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I has a PHmuthaf'nD in Broscience!
ntrllftr > azstrengthlosscouchpotato
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08-21-2013, 04:04 PM #146
Life put a few roadblocks in front of me the past couple days. Made it to the gym today.
Incline Bench Press:
135 - 8,10,15,15,10
Flat Bench Press:
135 - 10,10
185 - 6,6,6
Peck Deck:
125 - 10,10,10
Bentover Tricep Extensions Rope:
80 - 20
100 - 15
120 - 12,12,10,10,10,8
Smith Squats:
45's - 10,10,10,10,8
Seated Calf Raises:
140 - 15,15,15,12,12Every day counts.
-[][][]---------[][][]-
I has a PHmuthaf'nD in Broscience!
ntrllftr > azstrengthlosscouchpotato
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08-21-2013, 06:31 PM #147
- Join Date: Dec 2007
- Location: Medina, Ohio, United States
- Age: 52
- Posts: 10,151
- Rep Power: 18351
You and me both!
Shoulders/Triceps tonight, adding a twist to the 5/3/1 where the last 5 sets of the compound lift is 5x10 at 50% of max with 60 sec of rest between sets.
Sitting overhead press
bar x 10
95 x 8
135 x 8
160 x 5
170 x 5
180 x 5
105 x 10
105 x 10
105 x 10
105 x 10
105 x 10
Side DB raises
35 x 8
40 x 7
40 x 6
DB Shrugs
105 x 8
115 x 8
135 x 8
135 x 8
Dips
10 x body weight
8 with 40lb db
8 with 55lb db
6 with 65lb db
2 arm Cable Kickbacks
44 x 10
55 x 8
66 x 8
77 x 8Instagram @captloufitness
Get comfortable being uncomfortable
USMC 89-97
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08-22-2013, 03:57 PM #148
Nice volume on the delts bro!
Today was back and biceps...
Smith Machine Bentover Rows:
45's - 10,10,10
45's and 25's - 10,10,10,10,10
45's - 15,15,15
Pull Downs:
150 - 8,8,8,8
Carlman Pulls:
100 - 8,8,8,8
Life Fitness Preacher Curls:
50 - 15,15
70 - 10,10,10,9,8,8Every day counts.
-[][][]---------[][][]-
I has a PHmuthaf'nD in Broscience!
ntrllftr > azstrengthlosscouchpotato
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08-23-2013, 05:42 AM #149
- Join Date: Dec 2007
- Location: Medina, Ohio, United States
- Age: 52
- Posts: 10,151
- Rep Power: 18351
With that much volume, makes me feel like I hardly did anything lol.
-----------------------------
Squats last night, my powerlifting buddy showed up to do a few with me. Did 7 regular sets then spent the 30 min adjusting my form a bit. He wants me to open up a bit more on my stance and my back a bit straighter when I am in the down position. My depth was good all the way around. The adjustment feels a bit weird to me, do to my legs are wider, but my knees are no where close to tracking over my toes with what he showed. I might have to do a reset on weights till it feels a bit more natural.
Squats
135 x 8
185 x 5
225 x 5
275 x 5
295 x 5
315 x 5
350 x 1
135 x 4 sets - working on formInstagram @captloufitness
Get comfortable being uncomfortable
USMC 89-97
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08-24-2013, 10:07 AM #150
- Join Date: Dec 2007
- Location: Medina, Ohio, United States
- Age: 52
- Posts: 10,151
- Rep Power: 18351
So it is really humbling when you think your form is spot on only for a seasoned powerlifter to come in and tell you that you are way off. For instance for bench I was progressing pretty good, but Dan told me that to get real weight up my way was going to seriously hinder my progress at heavier weight. So a total reset on bench.
Bench
135 x 8
185 x 8
225 x 5
240 x 5
260 x 3 - New form really messed me up
bar x 10 for 4 sets to get new form down.
Incline DB
105 x 5
105 x 5
110 x 3
110 x 3
Smith flat working on form
135 x 8
135 x 8
155 x 8
155 x 8
Preacher curls
85 x 6
95 x 6
115 x 5
125 x 3
125 x 3
DB Curls
40 x 8
45 x 5
50 x 5
55 x 5Instagram @captloufitness
Get comfortable being uncomfortable
USMC 89-97
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