Kenshin and Dbone's Nursing Home Adventure

[Filmbuff81]

Well, I would just replace ice cream with cookies... Then again, right now I am eating both!!! Wish my knee wasn't still achy or I would actually start bumping up the cardio.

Stationary bike is great for knee rehab and is used quite a lot.

You could give that a go to see how your knees feel.

[jeezyreezy]

Good to hear motivation is up... gainz will follow

[dbone1026]

Stationary bike is great for knee rehab and is used quite a lot.

You could give that a go to see how your knees feel.

Yeah, I do have a spin bike at home, may have to try that. I hate doing cardio indoors. The pool is finally up and running, so could also get some swimming in during this summer!

Good to hear motivation is up... gainz will follow

Something will follow, don't know if gainz!

[dbone1026]

07/11/2016 Cube Predator Day 2 Bench

Bench Press:

135lbs @ 4
185lbs @ 4
225lbs @ 5
235lbs @ 3
235lbs @ 3
235lbs @ 3
255lbs @ 3
255lbs @ 3
255lbs @ 3
275lbs @ 3 (vid)

CGB:

200lbs @ 8
200lbs @ 10

Arnold Press (very light for recovery)

15lbs @ 10
15lbs @ 10
15lbs @ 10
15lbs @ 10

Notes:

3rd time benching in 4 days, joints/shoulders definitely feeling the aftermath. Got through this workout pretty quick after work. Bench is starting to slowly feel better, I am guessing due to the excess ice cream/cookie calories lol. Have a few days off, and then back to the gym on Thursday morning for Squats.

[shoefanatic23]

Notes:

Not much to report. Looks like Lilly now has us benching 3x a week, although moderate weight. I needed to move some days around since I can't get to the gym the same days this week, so bumped up my Monday squat session to Sunday and today will do my Tuesday bench session.

Motivation/focus has been improved at the gym of late, even if I feel like I am making no progress lol.

Use this time to work on your routine, set up, and form? Good to see you are back motivated.

Notes:

3rd time benching in 4 days, joints/shoulders definitely feeling the aftermath. Got through this workout pretty quick after work. Bench is starting to slowly feel better, I am guessing due to the excess ice cream/cookie calories lol. Have a few days off, and then back to the gym on Thursday morning for Squats.

What has been the ice cream and cookies of your choice as of late? I am surprised you and T aren't out trying to catch pokemons. lol

[dbone1026]

Use this time to work on your routine, set up, and form? Good to see you are back motivated.



What has been the ice cream and cookies of your choice as of late? I am surprised you and T aren't out trying to catch pokemons. lol

My go to ice cream is always Edys Cookies & Cream in a bowl of milk, whipped cream and choc sprinkles Cookies are oreos (various different flavors)! We have caught about 5-6 pokemons so far

[Filmbuff81]

benching 3 times in 4 days sounds horrible and awesome all at once.

And yeah some swimming would be good to, it's another great tool for knee rehab.

[jeezyreezy]

Something will follow, don't know if gainz!

Pics of what follows or it didn't happen

[koweanguy]

I wore knee sleeves. Basically knee sleeves are more for support/stability. You can maybe get some assistance with a real tight pair (SBDs or Strong) but this would be minimal. I have heard with wraps if done properly you could get up to 50lbs+ added to your squat

Thank you!
Heh, follow up question. . what brand are you using for them?

[koweanguy]

My go to ice cream is always Edys Cookies & Cream in a bowl of milk, whipped cream and choc sprinkles Cookies are oreos (various different flavors)! We have caught about 5-6 pokemons so far

Sigh. . had to choose between gf or pokemon Thought about having it hidden inside a folder on my phone heh
She's putting her full priority on powerlifting and wants no influence of gaming whatsoever sigh :/

[koweanguy]

Lol as long as you're in the gym consistently, the motivation will come back.
I'm not extremely motivated right now either, but my lifts are progressing, so just gotta ride it until it stops. Backing off on deadlifts a couple of months back seems to have helped my squats start moving again.
I re-started ArA two weeks back. Will have to watch out for any joint issues.

Mmm, same situation right now..
Lacking motivation to post poverty stats on my journal lately, but still consistent with hitting the gym.
10/10 mindset at the gym but piss poor performance due to bad eating (moving in to a new place with setbacks zzz)

[shoefanatic23]

Thank you!
Heh, follow up question. . what brand are you using for them?

I believe Dbone is using the Strong Sleeves by Mark Bell. If not, he using SBDs.

[KenshinH]

Use this time to work on your routine, set up, and form? Good to see you are back motivated.



What has been the ice cream and cookies of your choice as of late? I am surprised you and T aren't out trying to catch pokemons. lol

My household has entirely too much Pokemon gear already, no need to get into Pokemon Go lol

Mmm, same situation right now..
Lacking motivation to post poverty stats on my journal lately, but still consistent with hitting the gym.
10/10 mindset at the gym but piss poor performance due to bad eating (moving in to a new place with setbacks zzz)

Keep consistent and motivation+gains will come back


7/9 - DUP w2d2 squat strength + dead power + bench hypertrophy

Barbell Squat
45x8
135x5
225x3
315x3
365x3
390x3
390x3
390x3
390x3

Barbell Deadlift
135x3
225x3
315x3
405x3
405x3
405x3
405x3
405x3
405x3

Barbell Bench Press
45x20
95x5
135x3
185x3
225x3
260x5
260x5
260x5
260x5
260x5


7/11 - DUP w2d3 bench power + dead hypertrophy

Barbell Bench Press
45x20
95x5
135x3
185x3
** paused **
225x3
250x3
275x3
275x3
275x3
275x3
275x3

Barbell Deadlift
135x3
225x3
315x3
365x1
405x6
405x6
405x6
405x6


Been busy since getting back to work, so just posting the last two workouts now. Fairly uneventful.

I've noticed that I seem to be leaning out slightly, although the scale only shows 1 lb less. I've also been under-eating so that's playing a role ... Need to stuff my face with Oreos and ice cream

[dbone1026]

Thank you!
Heh, follow up question. . what brand are you using for them?

Mark Bell STRONG sleeves. In the past I have used Rehbands.

Sigh. . had to choose between gf or pokemon Thought about having it hidden inside a folder on my phone heh
She's putting her full priority on powerlifting and wants no influence of gaming whatsoever sigh :/

Haha. My W is moving forward as well with Squat / Bench / Deadlift, but I still have hope to get her to help me acquire pokemons!

So Kenshin, we are just a bunch of old/unmotivated meatheads now

[Filmbuff81]

nice work guys.

what's motivation? haven't had that in ages.

[dbone1026]

nice work guys.

what's motivation? haven't had that in ages.

Right now for me, trying to feel less fat (especially that darn roll you feel with the seatbelt on while you drive )

[Filmbuff81]

Right now for me, trying to feel less fat (especially that darn roll you feel with the seatbelt on while you drive )

Yeah I got that going right now too.

I'm going to make a concerted effort this weekend to start meal prepping again.

Makes life a lot easier when I already know what's coming my way.

[shoefanatic23]

Yeah I got that going right now too.

I'm going to make a concerted effort this weekend to start meal prepping again.

Makes life a lot easier when I already know what's coming my way.

Cooking in bulk always helps. Every Sunday I cook up a batch of skinless/boneless chicken thighs. Much better flavor and don't dry out compared to chicken breasts. I usually pack that for lunch, mixed with rice/potatoes/pasta, and some veggies. I will also throw in some light bbq or teriyaki sauce for some extra flavor.

[koweanguy]

I believe Dbone is using the Strong Sleeves by Mark Bell. If not, he using SBDs.

Mark Bell STRONG sleeves. In the past I have used Rehbands.

Awwwrighttt!!



Another follow up question for any of ya'll including shoe!
My gf and I have been doing 4 cycles of DUP and have seen tremendous results from it. .
so much that I was prepping her to compete for her first powerlifting meet,
but plans changed when she was approached by a former bikini competitor (now host) who saw huge potential in her to compete in 12 weeks Hell, she even offered free guidance along the way!
So.. the follow up question is whether you guys think DUP is still appropriate for her first bikini show (keeping cardio and diet consistent of course)

[MatTheCur]

Cooking in bulk always helps. Every Sunday I cook up a batch of skinless/boneless chicken thighs. Much better flavor and don't dry out compared to chicken breasts. I usually pack that for lunch, mixed with rice/potatoes/pasta, and some veggies. I will also throw in some light bbq or teriyaki sauce for some extra flavor.

I have to start doing this again. Put some miles on my slow cooker.

[shoefanatic23]

Another follow up question for any of ya'll including shoe!
My gf and I have been doing 4 cycles of DUP and have seen tremendous results from it. .
so much that I was prepping her to compete for her first powerlifting meet,
but plans changed when she was approached by a former bikini competitor (now host) who saw huge potential in her to compete in 12 weeks Hell, she even offered free guidance along the way!
So.. the follow up question is whether you guys think DUP is still appropriate for her first bikini show (keeping cardio and diet consistent of course)

DUP might be good for the compound movements and to keep her strength levels high as possible. Volume might have to be cut down as I am sure her accessory movements will increase.

I have to start doing this again. Put some miles on my slow cooker.

Slow cooker is great.

[KenshinH]

Another follow up question for any of ya'll including shoe!
My gf and I have been doing 4 cycles of DUP and have seen tremendous results from it. .
so much that I was prepping her to compete for her first powerlifting meet,
but plans changed when she was approached by a former bikini competitor (now host) who saw huge potential in her to compete in 12 weeks Hell, she even offered free guidance along the way!
So.. the follow up question is whether you guys think DUP is still appropriate for her first bikini show (keeping cardio and diet consistent of course)

We need pics of her in a bikini and also in a singlet to give proper advice

[Filmbuff81]

Cooking in bulk always helps. Every Sunday I cook up a batch of skinless/boneless chicken thighs. Much better flavor and don't dry out compared to chicken breasts. I usually pack that for lunch, mixed with rice/potatoes/pasta, and some veggies. I will also throw in some light bbq or teriyaki sauce for some extra flavor.

yeah slow cooking is great. I'm hoping I can do some more again soon. right now my wife is having serious smell aversions though making her sick, so I'm trying to figure out what I can make lol.

[jeezyreezy]

yeah slow cooking is great. I'm hoping I can do some more again soon. right now my wife is having serious smell aversions though making her sick, so I'm trying to figure out what I can make lol.

I had some 8 hour slow cooked pork tonight. Hnnnngggggggg

[Filmbuff81]

I had some 8 hour slow cooked pork tonight. Hnnnngggggggg

[Filmbuff81]

Hey Tuan,

I remember you mentioned before you have 2 accessory days.

So do you just workout everyday pretty much?

Or do you add the accessory work to some of the other workout days?

I remember the spreadsheet showed rows and OHP a couple days a week, but I know you do more.

You do the assistance work from the book or your own stuff?

[KenshinH]

Hey Tuan,

I remember you mentioned before you have 2 accessory days.

So do you just workout everyday pretty much?

Or do you add the accessory work to some of the other workout days?

I remember the spreadsheet showed rows and OHP a couple days a week, but I know you do more.

You do the assistance work from the book or your own stuff?

Yeah, I workout every day except for Sunday. Just makes it easy during the week to wake up at the same time to hit the gym before work

So that's the 5-day DUP program + 1 extra accessory day. I moved all the accessory work to those two days. It's mostly the stuff from the book except I don't do tricep pushdowns.

[KenshinH]

7/13 - DUP w2d5 - dead strength + squat hypertrophy

Barbell Deadlift
135x3
225x3
315x3
365x1
415x1
450x3
450x3
450x3
450x3 (vid)

Barbell Squat
45x8
135x5
225x3
315x3
350x6
350x6
350x6
350x6 (vid)


I dropped and broke my S7 in the locker room after this workout Fortunately, I still had the HTC. I swapped the SIM card once I got home after work, and also moved the SD card over (where these videos were stored). Now, I have to wait for a replacement for the S7, but at least I have a working phone


Video: https://www.instagram.com/p/BH8inadBH8S/


7/15 - DUP w3d1 bench strength + squat power

Barbell Bench Press
45x20
95x5
135x3
185x3
215x3
245x3
275x3
300x3 rep PR
300x3
300x3
300x3 (vid)

Barbell Squat
45x8
135x5
225x3
295x3
335x3
335x3
335x3
335x3
335x3
335x3


Bench felt good today. Finally hit 300 for multiple reps and sets. I've done 300x2 before but never 300x3 and certainly not for more than one set


Video: https://www.instagram.com/p/BH5LoJlheXM/


7/16 - DUP w3d2 squat strength + dead power + bench hypertrophy

Barbell Squat
45x8
135x5
225x3
275x3
325x3
365x3
395x3
395x3
395x3
395x3 (vid)

Barbell Deadlift
135x3
225x3
315x3
365x1
405x3
405x3
405x3
405x3
405x3
405x3 (vid)

Barbell Bench Press
45x20
95x5
135x3
185x3
225x3
265x5
265x5
265x5
265x5
265x5 (vid)


Solid session today. I banged my left shin hard against the bar on the first deadlift warmup set. It hurt for the rest of the sets lol


Video: https://www.instagram.com/p/BH8Aa9ZBM-p/

[Filmbuff81]

Nice work.

I have dropped my note 2 so many times I am scared to get a new phone but going to need eventually the way this is going lol.

[Anthony21]

Been following your lifting on IG Tuan, good sh!t.