Carlman, Tommy boy and Krazy Chris. 3 retards that refuse to throw in the towel!

[ntrllftr]

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

[Capt_Lou]

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 6

[Capt_Lou]

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 8

[Capt_Lou]

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 8

[ntrllftr]

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 10

[Capt_Lou]

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 10

Was supposed to do delts and tri's today but body was feeling pretty tired. I hope to hit the gym real fast tomorrow while my daughter is in soccer practice.

Volume would leave me dead Carl lol

[ntrllftr]

Was supposed to do delts and tri's today but body was feeling pretty tired. I hope to hit the gym real fast tomorrow while my daughter is in soccer practice.

Volume would leave me dead Carl lol

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 - 15,15,12,12,12,10

[Capt_Lou]

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 - 15,15,12,12,12,10

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 8

[ntrllftr]

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 - 10,10,10,10,10

[NuclearArms]

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.

[ntrllftr]

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.

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!!!!!!

[Capt_Lou]

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.

70lb Hammer curls Jesus!

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!!!!!!

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 belt

[NuclearArms]

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.

[Capt_Lou]

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.

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 8

[ntrllftr]

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.

I've always been amazed at how been doing this type of thing over the years.

Yeah, good preseason form the other night, especially Kosar in the booth.

No idea why they don't offer Kosar a permanent job.

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!

[ntrllftr]

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.

[Capt_Lou]

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.

Bowling will destroy your gainz! lol

Did a quick back session

Deadz
135 x 8
225 x 5
315 x 3
325 x 5
365 x 3
415 x 2

Straight Leg Deads on a box
225 x 8
315 x 5
315 x 5

Rack Pulls
415 x 8
505 x 5
595 x 3

[ntrllftr]

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 - 15,15,15,15,15

[ntrllftr]

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!!!!!!

[Capt_Lou]

Took Monday, Tuesday and tonight off. My hips and knee have been pretty sore. Rest of the week will be a deload and then back at it again on Monday with Delts/Tri's

[Capt_Lou]

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 10

[ntrllftr]

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.

[Capt_Lou]

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.

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 10

[Capt_Lou]

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 these

[ntrllftr]

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.


495 x 5 - Grip issue on these

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.

[ntrllftr]

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 - 15,15,15,12,12

[Capt_Lou]

Life put a few roadblocks in front of me the past couple days. Made it to the gym today.

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 8

[ntrllftr]

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 - 10,10,10,9,8,8

[Capt_Lou]

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 - 10,10,10,9,8,8

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 form

[Capt_Lou]

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 5