This is Valhallabound86's journey: There are many like it..

[eatyourspinach]

May I suggest dips if you are considering an additional exercise?

[Valhallabound86]

May I suggest dips if you are considering an additional exercise?

Would love to, but I have no attachment for it in my home gym

[eatyourspinach]

Would love to, but I have no attachment for it in my home gym

I use an old walker up against the wall, like this one

[Valhallabound86]

I use an old walker up against the wall, like this one

[img]http://i.imgur.com/yoCP1x6.jpg[img]

Interesting. I will keep that in mind when I look around Goodwill/yard sales.

--

Deadlifts:
warmup:
195 x 5
240 x 5
290 x 5

working:
315 x 5
360 x 5
410 x 6

Squats:
195 x 10 x 5 sets

Lat pulldowns:
mini x 12 x 3 sets

Abs
light band x 12 x 3 sets

Notes:
Was happy with the 6 reps for 410, but today was kind of a meh session for me. Lots going on, mind was clouded, etc etc. But it's in the books now, and it's far better than not being in the gym at all.

[eatyourspinach]

[Valhallabound86]

Fantastic.

--

Double update, since the week has been busy:

Bench:
warmup:
120 x 5
150 x 5
180 x 3

working:
195 x 5
225 x 5
255 x 8

Seated press:
75 x 10 x 5 sets

Chinups:
BW x 5 x 3 sets

Tricep pushdowns:
light band x 12 x 3 sets

--

Squats:
warmup:
155 x 5
195 x 5
235 x 3

working:
255 x 5
295 x 5
330 x 5

Deadlift:
240 x 10 x 5 sets

Abs:
light band x 12 x 3 sets

Lat pulldowns:
mini band x 12 x 3 sets

Notes:
Bench session felt great, while the squat session did not. Not that it was a bad workout, just that form felt a little wishy-washy and knee pain was evident for some of the session. Left knee has been a little out of whack ever since the Tough Mudder, but it's not bad enough to make me stop squatting/etc. Just enough for me to complain about.

[Valhallabound86]

Seated press 12/15/14
warmup:
60 x 5
75 x 5
90 x 3

working:
105 x 3
120 x 3
135 x 10

Bench:
150 x 10 x 5 sets

Wide pullups:
BW x 5 x 2 sets (forearm)

Tricep pushdowns:
light band x 12 x 3 sets

Notes:
Forearm started acting up on the pullups, so quit while I was ahead to stay in decent shape for tomorrow's deadlifting. Busy week this week, so probably bare minimum for accessories and such. Wife is headed into the gym (hopefully) on Wednesday to get back into the wonderful world of lifting.

[eatyourspinach]

Are you doing PL style benching with the arch and the pause?

[Valhallabound86]

Are you doing PL style benching with the arch and the pause?

Eh, probably not as much of a pause as I should, especially on the BBB bench parts. The heavier stuff I do like to give a slight rest on the chest, but it's not as exaggerated as it should be.

[HairyHenry]

dropping by to check on the journey.

havent been by in a while. had to change that today.

[Valhallabound86]

dropping by to check on the journey.

havent been by in a while. had to change that today.

Just in time for deadlift updates!

--

Deadlifts:
warmup:
195 x 5
240 x 5
285 x 3

working:
335 x 3
385 x 3
430 x 5

Squats:
195 x 10 x 5 sets

Abs:
light band x 12 x 4 sets

Hammer curls:
doubled up mini band x 12 x 3 sets

Notes:
If I remember next time, I'll get some video of the ab work that I do. It's just your typical behind the neck pulldowns while on your knees, and seems to work well for all intents and purposes. The 430 x 5 was done without stopping in order to help bolster my grip and such. By the end of it, my fingers wanted to fall off, but it got done nonetheless.

Weighed myself in at about 240 or so, but bloated to all hell. I have a feeling I'm rocking between 235 and 240 range which is not where I'd like to be, but with the holidays etc. portion control is rough. Not really counting calories at all, but going to try dropping a slight amount just so I don't feel so gross. (And yes, I realize my diet goals change frequently)

[Valhallabound86]

12/18/14 - Bench 3's

warmup:
120 x 5
150 x 5
180 x 3

working:
210 x 3
240 x 3
270 x 7 das it mane

seated press:
75 x 10 x 5 sets

Lats:
light band x 10 x 3 sets

chinups:
BW x 8 x 2 sets

---

12/19/14 Squat 3's
warmup:
155 x 5
195 x 5
235 x 3

working:
275 x 3
310 x 3
350 x 3

deadlift:
240 x 10 x 5 sets

Abs:
light band x 10 x 3 sets

Tricep pushdowns:
light band x 10 x 3 sets, ss with Abs

Notes:
Huge bench day. Felt really good with form, and all things clicked right into place. Squat, not so much, but all of them were to an acceptable depth. I'm tending to "good morning" my squats on the way up, so focusing on pushing traps up instead of leading with the hips. So far so good, but happy to have the weekend to recover.

Holiday dinner this weekend on Sunday, so should be full of carbs and booze. Can't wait!

[eatyourspinach]

Stronk lifts.

[Valhallabound86]

Merry Christmas folks.

Took the week off from work and lifting. Had to do a number of things around the house, and figured hanging light fixtures was enough of a shoulder workout. Post-holiday season, my wife's going to be getting back into the gym, and I'm hoping to lose a little weight as the alcohol and salt has created a monster belly situation.

Regardless, we'll start fresh next week, probably redoing the 3 set 5/3/1 protocol of last week before heading towards max lifts.

[Valhallabound86]

Back at it. Feeling crappy these past couple days, but got some workouts in:

12/29/14 - seated press

warmup:
60 x 5
75 x 5
90 x 3

working:
100 x 5
115 x 5
130 x 10

Bench Press:
150 x 10 x 5 sets (super easy, felt good form wise)

Tricep pushdowns:
light band x 12 x 3 sets

Chinups:
BW x 8, 8, 5

--

12/30/14
Deadlifts

warmup:
195 x 5
240 x 5
315 x 3 (whoops, shoulda been 290)

working:
315 x 5
360 x 5
410 x 5

Squats:
195 x 10 x 2 sets - regular
195 x 10 x 2 sets - below parallel box squat
195 x 10 x 1 set - wide stance

Abs:
light band x 12 x 3 sets

Face pulls:
light band x 10 x 3 sets

Notes:
Health wise, seated press was a good day, and deadlift was an alright day. Been feeling a little weak with the cold, so I wasn't expecting greatness on deadlift day, but made it through just fine. 410 x 5 took pretty much all I had, so didn't try for anymore. Seated press numbers I'm quite happy with, as it's a new lift in rotation for me.

BBB sets may get some switch ups depending on where my weakness is. I'll likely do at least two sets of the regular movement, and 2 sets of another similar movement at the same weight (i.e. close grip, SLDL, good mornings, etc) just to keep things fresh.

Weigh in (really carbed up) at about 244 which is no good. Going to try to bring that down a few pounds.

[Muzzlrpress]

When will it be my turn for 244lbs?

[Valhallabound86]

When will it be my turn for 244lbs?

Gonna have to depart with those abs brah.

[Muzzlrpress]

Gonna have to depart with those abs brah.

Those were departed with a long time ago lol

[Valhallabound86]

Those were departed with a long time ago lol

Hah, least you know what they look like. I've only ever seen two

[Muzzlrpress]

Hah, least you know what they look like. I've only ever seen two

I saw what they looked like once. That was enough for me. I won't cut again until I total 1300. Gotta break that 200lbs barrier.

[Valhallabound86]

I saw what they looked like once. That was enough for me. I won't cut again until I total 1300. Gotta break that 200lbs barrier.

Olive oil shots. Do ett.

[Valhallabound86]

Two days off due to sickness. Moved into my chest, and I usually call it quits for lifting if I'm hacking up colors of the rainbow in mucus.

Monday starts diet/working out and more fun activities.

[eatyourspinach]

Two days off due to sickness. Moved into my chest, and I usually call it quits for lifting if I'm hacking up colors of the rainbow in mucus.

Monday starts diet/working out and more fun activities.

You know what they say, squat for colds and flex for fevers.

[Muzzlrpress]

You know what they say, squat for colds and flex for fevers.

Nausea, hacking cough, and a bad cold won't stop me from lifting, but a fever is something I refuse to lift through.

[Valhallabound86]

You know what they say, squat for colds and flex for fevers.

My main problem is I lose my air and can't keep lumbar curve, etc. Makes for no good squatting.

Nausea, hacking cough, and a bad cold won't stop me from lifting, but a fever is something I refuse to lift through.

You win for dedication.

[Muzzlrpress]

My main problem is I lose my air and can't keep lumbar curve, etc. Makes for no good squatting.



You win for dedication.

fukkin bitch ass illness. Whoop it's ass and get well soon.

[LoveMyInk]

Hope you feel better

[sloop]

Good luck on your ebola goals in 2015.

[dazedncnfz]

Two days off due to sickness. Moved into my chest, and I usually call it quits for lifting if I'm hacking up colors of the rainbow in mucus.

Monday starts diet/working out and more fun activities.

Feel better bud, Monday starts my lining up of macros to get my cut going the following week...

[Valhallabound86]

Thanks all, think it's just about gone today. No orifice bleeding either, so I think we can rule out ebola. Plus I haven't ever visited Fort Kent, so I think I'm safe(ish)

Wife will be lifting with me Monday's and Fridays as well, so I may throw in a few extra accessories on those days.