We form like Voltron: BoB/Exane/NWSkier/Gin/Hamzzza/Applecat

[scott_donald]

A lot more than that... See sig/link below. new journal

does that mean you are leaving here???

[nwskier]

does that mean you are leaving here???

Still posting in here. Despite the lack of activity lately, there is always some strong motivation in this journal!
So will be trying to double post workouts when I can.

Really just needed a clean journal so I can better track my progress without searching through multiple pages

[-Gin-]

Been rather quiet ITT as of late, so thought I'd toss some of my workouts also, rumors have it come September 1st, our gym will be getting rid of the squat rack / flat bench / incline bench / leg press to make space for some "new cardio equipment"...time to go hunting for a new gym (again)



8/10 - Chest/Shoulders/Triceps

Notes:
- Nothing special in terms of weight, but upped volume 'cos it was a RI holiday and had the day off

Bench Press:
45x15
135x5
185x5
225x5
255x5
275x3
285x2
255x4

Overhead Press:
45x10
135x5
165x5
165x5
165x5

Machine Bench:
170x12
170x12
170x12

Klokov Press:
45x10
95x8
95x7
95x6

Cable Flyes (Low-to-High):
30x16
30x16
30x16

(Superset) Behind Back Cable Lateral Raise:
20x15
20x15
20x15

Cable Flyes (High-to-Low):
35x15
35x12
35x12

DB Lateral Raise (drop sets):
35x20, 25x16, 20x12
35x20, 25x16, 20x12
35x20, 25x16, 20x12

Pec Deck:
130x20
150x15
150x15

Facepulls:
50x15
50x15
50x15

Rope Pushdown:
80x20
80x16



8/12 - Back/Biceps/Abs

Notes:
- Again, nothing special...

BB Rows (underhand):
45x15
135x15
185x10
185x10
205x10

Chin-ups:
75x16
75x14
75x12

Machine Rows:
230x12
230x12
230x12

Lat Pulldown:
140x12
140x12
140x12

DB Shrugs:
75x50
75x40
75x40

Incline DB Curls:
40x15
40x12
40x12

(Superset) Cable Crunch:
80x25
80x25
80x25

Hammer Curls:
45x15
45x15

(Superset) Hyperextensions:
90x15
90x15

[scott_donald]

wow sucks about the gym....

funny my experience is that most gyms cater for cardio junkies who should be outside running!!!

i would love to own my own proper gym...

[-Gin-]

Well, I lift at Planet Fitness, so naturally, they cater to the needs of cardio bunnies...but the thing is, there are like 20+ cycles, 20+ treadmills, 20+ ellipticals...only half of which are occupied. Not sure what this new "cardio equipment" is, but it's not needed...in an ideal world, they'd leave the free weights and take away the extra cardio machines, but we all know that won't happen...

[nwskier]

Been rather quiet ITT as of late, so thought I'd toss some of my workouts also, rumors have it come September 1st, our gym will be getting rid of the squat rack / flat bench / incline bench / leg press to make space for some "new cardio equipment"...time to go hunting for a new gym (again)

you f8cking kidding me? I'd be so pissed.

As for the workouts, nice well rounded sessions. Chins are still strong AF! dat volume with 75s is always impressive

wow sucks about the gym....

funny my experience is that most gyms cater for cardio junkies who should be outside running!!!

i would love to own my own proper gym...

no kidding, makes no sense but they are probably the one's paying the most in terms of gym fees (profitability)

no doubt your gym would have a lot of fun toys and not so much cardio, haha


So here is today's workout. Heading into deload/vacation time on Saturday:

Body is definitely ready for a deload!

One more session tomorrow (Lower/Core + misc) and it'll be good to digest the gains and refresh

Still have not deviated from the recommended dose for XStrike and ShredX. really pleased with results so far.
Will be interesting next week to apply them toward some pretty intense mountain hikes I have planned and see how they fare on the cardio side

Thursday, August 13: Back/Delts/Triceps

Weighted Pullups
2 x b/w x 15
45x10
70x5
90x1
125x1 meh
3x100x5
3x45x10
70x5 tempo
45x5 tempo

Dialed back the weight today

Rear Delt Flyes on Incline
2x40x10
3x45x10

Seated Face Pulls
3x130x15

OHP *have been calling this SOHP lately - adjusting to avoid confusion
45x20
95x20
135x10
155x5
175x7 PR
175x4
135x12

CGBP
135x20
205x12
225x5
245x5
275x5 PR grinder...
245x5
225x10

Rope Pushdowns
3 sets, light weight to cool down

Cardio
AM Mountain Bike Ride
PM 20 minutes LISS

Ready to hit it hard tomorrow and cruise into my deload!

[StressMonkey]

Been rather quiet ITT as of late, so thought I'd toss some of my workouts also, rumors have it come September 1st, our gym will be getting rid of the squat rack / flat bench / incline bench / leg press to make space for some "new cardio equipment"...time to go hunting for a new gym (again)

I'm surprised this didn't happen sooner. I would have thought you would have set off the 'lunk alarm' a long time ago!

[-Gin-]

Sure is quiet round here........

you f8cking kidding me? I'd be so pissed.

As for the workouts, nice well rounded sessions. Chins are still strong AF! dat volume with 75s is always impressive

So here is today's workout. Heading into deload/vacation time on Saturday:

I’ll stick round ‘til they actually remove the equipment…lots of rumors going around now, but time will tell. Hopefully, the new owner isn’t this pathetic…

Awesome numbers on pull-ups and CGBP…solid volume all around as well. Whereabouts you off to for vaca? Seems I’ll have to sub to that new journal of yours to stay more up to date…

I'm surprised this didn't happen sooner. I would have thought you would have set off the 'lunk alarm' a long time ago!

The people at the front desk like me, so they give me a free pass (and a free full pizza box to take home )

[Hamzzza]

haiiiiiiiiiiiiiiiiiiiiiii





byeeeeeeeeeeeeeeeeeeeeeeeee

[The Solution]

Whats good in here? Glad to see Ham is still getting it in.

[-Gin-]

Awesome work as usual, Hamza...is your weight up to date?

[Hamzzza]

Awesome work as usual, Hamza...is your weight up to date?

weighed in at 106kg at the gym, but I spent all day yesterday eating and watching suits and not leaving my house except to get more food

it's around 104-105kg usually

[-Gin-]

Chest/Shoulders

Note:
- Haven't been posting much 'cos my lifts haven't changed at all...current goal is to just maintain my current physique/strength as best I can and I'm doing an alright job with that
- Work / life has been a bit busy and I've been getting pretty poor sleep, so missing a session here n there...slowly getting more consistent again
- Been real lax on my diet, too...eating lots of junk/going out drinking a bit, but weight/strength seems to be holding up alright, so can't be goofing too hard...

Incline Bench:
45x15
135x12
185x8
205x5
225x6
235x5
235x5

Seated DB Press:
75x10
75x8
75x8

Machine Bench:
150x12
150x12
150x12

DB Lateral Raise (drop-sets):
40x15, 25x15, 20x12
40x15, 25x15, 20x12
40x15, 25x15, 20x12

Pec Deck:
150x20
170x15
170x15

(Superset) Facepulls:
60x15
60x15
60x15

Dips:
BWx15
BWx15
BWx15

[-Gin-]

weighed in at 106kg at the gym, but I spent all day yesterday eating and watching suits and not leaving my house except to get more food

it's around 104-105kg usually

104 kgs was about the heaviest I got last year...except I was a puffy 18%+ BF, while you're still relatively lean (and strong as fuuuuuark!!)

[scott_donald]

Come on GIN get back to a routine and it makes everything easier...

Awesome work HAM...

[-Gin-]

Come on GIN get back to a routine and it makes everything easier...

Awesome work HAM...

Trip down to Florida + having friends back from grad school for the summer = lots of (good/fun) distractions I don't normally have :x

Everyone's going home after this week, though, so after Thursday, it'll be back to the usual (consistent) grind.

Also, seems we had a lot of people from the local World's switch over to our PF in the past week...one dude there was absolutely massive don't think I saw him do anything else than 3 sets of leg presses...other than that, spent the whole time chatting up this older cardio bunny lol.

[-Gin-]

8/26 - Back/Bis/Abs

Notes:
- Short on time, so had to finish in an hour. Took 1-2 min rest (usually 3-5 mins lol) between all sets...my heart was racing pretty fast, but kept up with lifts quite well, so I surprised myself

DB Rows:
75x20
75x20
75x20
75x20

Chin-ups:
75x12
75x12
75x12

Machine Rows:
230x12
230x12
230x12

Lat Pulldown:
140x12
140x12
140x12

DB Shrugs:
75x40
75x40
75x40

Incline DB Curls:
45x10
45x10
45x9

(Superset) Cable Crunch:
85x25
85x25
85x25

Hammer Curls:
50x15
50x15

[scott_donald]

its funny when you get used to shorter rests and then you go back to longer ones... you have no idea what to do with your time...

[The Solution]

Gin on the big time volume.

[Hamzzza]

yesterday hit 320kg x 2 3'' block pulls and 250kg x 5 x 2 sets of the floor https://instagram.com/p/7ED5njrd1k


today I hit an easy 130 x 5 x 7 sets bench, and tried out the yoke for the first time, worked up to 250kg in one way but was two steps shy of getting it back completely

tomorrow I'll hopefully squat 237.5 x 4 x 2 sets


7 weeks out, madness starts next week

[scott_donald]

So HAM the back must be feeling 100% now then????

[Hamzzza]

So HAM the back must be feeling 100% now then????

no it's not, I'm just dealing with it (although it is relatively good)

squats seem to aggrevate it more than deadlifts, think I'll do a short break from both sq/dl after this comp and then go with no squats for quite a while

[The Solution]

maybe swap out leg press for the time being or do some accessory squat work (Hack Squat, V-Squat?)

[Hamzzza]

maybe swap out leg press for the time being or do some accessory squat work (Hack Squat, V-Squat?)

I'm 6.5 weeks out


also can't leg press, that position hurts my back so much I can't even straighten out my leg, think I could on a horizontal leg press but not in this gym.

[The Solution]

I'm 6.5 weeks out


also can't leg press, that position hurts my back so much I can't even straighten out my leg, think I could on a horizontal leg press but not in this gym.

I never get back pain from a leg press
must be doing it wrong.

[Hamzzza]

I never get back pain from a leg press
must be doing it wrong.

I haven't either before my sciatica issues, if I lay down and just put up my legs with an empty leg press I'd get pain

[-Gin-]

That is awesome about the 320kg pulls, Hamza...love seeing your constant progression. Mirin' that Babyslayer-like pull prior to the lift, too

Best of luck with the back issues, though. You still doing any stretches/mobility work? I need to pick them up again myself...

[Hamzzza]

That is awesome about the 320kg pulls, Hamza...love seeing your constant progression. Mirin' that Babyslayer-like pull prior to the lift, too

Best of luck with the back issues, though. You still doing any stretches/mobility work? I need to pick them up again myself...

yes, all the time...although lately I've been sitting on my pc a lot due to having a lot of freelance work (*knocks on wood* just in time when I needed money) and that's making walking a bit uncomfortable since I'm so stiff

[-Gin-]

yes, all the time...although lately I've been sitting on my pc a lot due to having a lot of freelance work (*knocks on wood* just in time when I needed money) and that's making walking a bit uncomfortable since I'm so stiff

Know that stiff feel after sitting on your ass for so long...

~9 hour desk jockey crew~

Very nice about the work, though! Music related, I'm assuming?

[Hamzzza]

Know that stiff feel after sitting on your ass for so long...

~9 hour desk jockey crew~

Very nice about the work, though! Music related, I'm assuming?

translation work for Panasonic's devices into croatian