nice man, and props for adding in some lunges on a day like that. those are so effective and challenging at the same time. Was doing BB Lunges superset with SOHP for a while back in Sept/Oct. prob one of most tiring supersets.
looking forward to seeing the gains from the changes.
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12-08-2013, 10:58 PM #61
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12-09-2013, 06:11 PM #62
Yeah I usually do. I've tried both taking weeks off and reducing the intensity to 50-60% for a deload, but still lose a bit of strength on the heavy compounds. I have no idea how people hit PRs after a deload, but I have heard that here as well.
Pull A:
Pull-ups:
BWx10
BWx10
BW+45x6
BB BOR:
225x6
225x6
225x6
225x6
Chin-ups:
BWx12
BWx10
DB Lateral Raises:
40x10
40x10
40x8
40x8
Incline DB Curls:
30x10
30x10
30x8
30x8
BB Shrugs:
225x10
225x10
225x10
225x10
DB Rear Delt Flys: Supersetted with some DB curls
20x10
20x10
20x10
20x10
DB Curls:
30x12
35x8
35x8
Standing Calf Raises:
495x10
495x10
495x8
495x8The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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12-12-2013, 07:29 PM #63
Went in yesterday and did a few sets of deadlifts and that was it really. Today I went in and hit a PR on bench press.
Im confident im good for 375 on a stronger day.. no excuses though, just barely missed it tonight. Here's 365
May do a small lift tomorrow, but will be having to adjust my lifts for the next few weeks because I'll have to be lifting at home instead of @ a commercial gym.The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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12-13-2013, 11:34 AM #64
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12-16-2013, 05:18 PM #65
Moved back home for a few weeks. No access to a commercial gym. Have to make due with the weights at my house, which in this case goes up to 400lbs. I'll be deficit pulling for a bit.
Legs:
Deficit Deadlifts:
295x5
365x5
365x5
400x5
400x5
Pause Squats:
225x5
275x5
275x5
275x5
Standing Calf Raises:
205x10
255x10
255x10
255x10
Comments:
Having to make due at home. Standing calf raises felt really awkward. I'll probably add another exercise or a lot more sets next work out.The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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12-16-2013, 07:32 PM #66
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12-16-2013, 07:39 PM #67
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12-16-2013, 08:55 PM #68
Awesome PR on bench! that is freaking solid man! O hope to hit 3 plates soon. considering I way 40 lbs more than you and bench 50 pounds less you are a strong man!
~ ALABAMA CRIMSON TIDE ~
Journey to 405+ bench and beyond! - https://forum.bodybuilding.com/showthread.php?t=176215051
https://www.youtube.com/watch?v=KAmJ5mQ0uD8&t=1s
^^ Completed 1/5/22
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12-18-2013, 09:14 AM #69
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12-18-2013, 09:22 AM #70
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12-19-2013, 09:13 PM #71
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12-19-2013, 09:22 PM #72
My home gym is very limited, I have enough stuff to get by/manage but definitely would need a lot more investment for it to be worthwhile for me long term - specifically more weight, dumbbells, pull-up/dip bar, ghr, a better safety/squat rack, ect.
I'm on that 35lb and 20lb DBs at home. u mirin'?The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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12-19-2013, 09:29 PM #73
Do you have a basement? I assume all US homes have one, right? If so, you just need to buy a power rack (with pullup and dip bars), Oly bar, adjustable bench and plates. You also don't need to buy brand new stuff if money is tight. Craigslist is a good place to find used and refurbished goods. You can do your GHR's using a loaded barbell.
I set mine up for $540 USD (brand new equipment), but I use a half rack and squat stands due to very limited space. I don't miss my commercial gym one bit.
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12-19-2013, 09:48 PM #74
I was unaware that it would be that cheap (Would like DBs though and these are pricey.. I'm a fan of cables as well), and yeah I have a basement (Not all U.S homes do) but it's pretty small. I may look into something like this in the future, thanks man. Currently, I find it's a lot harder to get pumped up/mentally prepared for sets as well without the atmosphere, did you have this problem when you first switched to the home gym set-up or is this just me?
I'm looking forward to getting back to Gold'sThe more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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12-19-2013, 10:01 PM #75
I don't have that problem, but I do realize some people prefer the 'public gym atmosphere'.
What I hated the most was traveling to my gym, changing, and then lifting in an environment that was not ideal in my books. People try and steal your DB's/equipment all the time, the 'DJ' plays crappy music that's not meant for lifting (e.g. love songs. seriously, WTF?), and there are certain people who bother you mid-set. All of that got on my nerves and that's the main reason why I was so inconsistent in the past.
ETA: I'm from India, by the way. Most things are cheaper here.
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01-01-2014, 07:29 PM #76
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01-08-2014, 06:14 PM #77
Alright Brahs Kcabo is back in action... finally. Lifting was extremely limited and my diet was not very good the past ~3 weeks. I hope everyone had a good holiday with their families.
Today I started off with squats. I kept it light and am just going to work back slowly up to the weights I was at. I guess the good news is my CNS is completely fresh as it was about time for a deload.
Legs A:
Squats:
135x8
225x6
275x2
295x1
315x6
315x6
Leg Extensions:
2 sets of 12
2 sets of 10
Deadlifts: This movement felt extremely awkward today, looking forward to climbing back up.
225x5
275x5
315x5
365x3
365x3
GHR:
BWx15
BWx15
BW+45x12
BW+45x12
Seated Calf Raises:
90x15
90x15
90x15The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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01-08-2014, 06:16 PM #78
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01-09-2014, 07:20 PM #79
Back at it.
Push:
Incline DB Press:
90x10
90x10
90x10
90x10
DB Shoulder Press
65x8
70x8
75x6
80x6
Cable Crossovers:
4 sets of 12 Reps
Ez-Bar Overhead Triceps extensions:
80x10
80x10
80x10
Rope Push-downs:
40x10
40x10
40x10
40x10The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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01-10-2014, 06:29 PM #80
Pull:
Pull-ups:
BWx10
BWx10
BWx10
BB BOR:
135x8
155x8
175x8
195x8
215x8
Chin-ups:
BWx8
BWx8
Cable Lateral Raises:
30x12
30x12
30x12
30x12
DB Incline Curls:
20x10
30x8
30x8
30x8
Face Pulls:
40x12
40x12
55x10
55x10
DB Concentration Curls
20x8
25x8
25x8The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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01-13-2014, 04:03 AM #81
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01-13-2014, 04:07 AM #82
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01-13-2014, 07:15 AM #83
I don't really track calories most of the time. Every once in a while I'll add up my typical day to make sure my macros are reasonable. I eat pretty much the same foods everyday and just follow the scale. I either add/remove food (or add in cardio) depending on my goal at that time. Yes, I keep training the same. During the cut I'd shoot for ~ 1lb loss per week and if strength would start taking too much of a hit I'd slow it down. I plan on cutting again in a couple months so then I could start logging some food entrys/more specific details then.
This has worked for me. Tracking calories/macros would be the way to go if you're trying to optimize your diet. Personally, I find counting calories/macros daily to be a bit excessive.. or obsessive (not sure of proper word choice here) for my liking.
Thanks man good to have you aboard.
thanks guys. I took an extra rest day yesterday because of some DOMS. I'll be doing legs later today.The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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01-13-2014, 08:34 AM #84
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01-13-2014, 09:26 AM #85
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01-13-2014, 08:10 PM #86
Legs:
Conventional Deadlifts:
405x8
405x7
455x4
Box Squats: Decided to start doing these instead of pause squats. I can't remember the last time I did these. Really low box + long pause.
185x5
225x5
275x4
GHR:
Bw+45x10
Bw+45x10
Bw+45x10
Leg Extensions:
2 sets of 12
2 sets of 10
Setting #10
Single Leg Leg Curls:
50x10
50x10
Seated Calf Raises:
110x12
110x12
110x12
110x12
Standing Calf Raises:
450x6
450x6
450x6
[Comments]:
Slowly getting back into the groove of things. Slowly adding back to the volume/intensity I was at before the lay-off. Feels good man.The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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01-14-2014, 07:55 AM #87
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01-14-2014, 06:47 PM #88
Push:
BB Flat Bench:
275x8
285x6
295x4
BB Incline Bench:
225x6
225x6
225x6
Dips:
BWx10
BW+45lbx10
BW+90lbx8
BW+115lbx6
DB Overhead Triceps extensions:
60x12
75x10
85x10
90x8
Incline Cable Flys:
50x10
50x10
50x10
50x8
Reverse Grip Straight Bar Pushdowns:
70x12
80x12
80x12
80x12The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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01-14-2014, 07:07 PM #89
Weighed in at about 194lbs today (gym weight), which is heavier than I expected from coming off the short break. I felt like I didn't eat much at all, but the scale doesn't lie.
I plan on bulking until March 1st, may shoot for that 200lb mark. I've never weighed 200lbs in my life and it was a goal of mine to hit that years ago when I was ~150lbs
Today after the gym session:
Good to be back on the gym grind.Last edited by Kcabo; 01-14-2014 at 07:25 PM.
The more I eat and the heavier I train - the better my 'genetics' get.
Penn State Alumni Crew
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01-14-2014, 07:08 PM #90
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