♛ ♛ ♛ ♛ "True Grit Reps...Do We Even??" ♛ ♛ ♛ ♛

[koweanguy]

Ok....been super busy past few days. I'll throw up todays sessions.

Session One:

Standing Calf Raises 315lbs x 5 x 10
Seated Calf Raises 170lbs x 3 x 12
Seated Leg Curls 180lbs x 5 x 20
Superset w/
Leg Press 500lb x 5 x 20
Squats 275lbs x 5 x 10

LOLOL at the commentary.
"look at them thighs.." awkward much?

[wishiwasdivin]

Nice training FBS

[koweanguy]

Apologize for not updating my workouts the past 2 days.

Basically did the same routine. . .

Rough Chest session on Monday. Did 6 sets of 225-245 flat bench. Heaviest lift was 3 reps of 245lbs when I was aiming for 5 :/
Also a rough session on Tuesday. Did 6 sets of 225-335 Squats. Didn't want to count 225 and 245 as a working set, but my joints were a bit rough (did physical therapy prior to lift. Lower back was very sore). Heaviest lift was 3 reps of 335 when aiming for 5 x 365 :/ Nevertheless, I went real heavy with the Leg Press though.. 755lbs for 6-8 (can't remember).

TBT of my 1rm Squat PR 3 weeks ago.
405 for 1rm Squat (used a potato camera; will clarify the vid someday).



Today was brutal.
Had a killer DOMS on my legs upon waking up. Worked from 8am to 5pm. Took a short 1 hour nap with NO motivation to lift :/
Heh, but gf woke me up and dragged me to the gym. Perks of having a gf as a committed workout partner.
Highlights of today: Did 90's on the Dumbbell Shoulder Press for 3 reps. Been quite a while since I did 90's Them feels~
Did standing behind the neck press with 135's and barbell upright rows with 100's.

Also, gf broke several PR's today! WOoohoo

Link --> http://instagram.com/p/1O7SX6wKn3/
Supported her too much because 35's were way out of her comfort zone. Form needs improvement, nevertheless, that's one hell of a lift IMO

[wishiwasdivin]

Kowean taking that squat ATG. GJ my man

[fatboystick]

LOLOL at the commentary.
"look at them thighs.." awkward much?

Haha...my step son...hes hilarious. Good thing I dont hear him while hes doing it. Cracks me up when i hear it afterwards

Nice training FBS

Thx brother

Apologize for not updating my workouts the past 2 days.

Basically did the same routine. . .

Rough Chest session on Monday. Did 6 sets of 225-245 flat bench. Heaviest lift was 3 reps of 245lbs when I was aiming for 5 :/
Also a rough session on Tuesday. Did 6 sets of 225-335 Squats. Didn't want to count 225 and 245 as a working set, but my joints were a bit rough (did physical therapy prior to lift. Lower back was very sore). Heaviest lift was 3 reps of 335 when aiming for 5 x 365 :/ Nevertheless, I went real heavy with the Leg Press though.. 755lbs for 6-8 (can't remember).

TBT of my 1rm Squat PR 3 weeks ago.
405 for 1rm Squat (used a potato camera; will clarify the vid someday).



Today was brutal.
Had a killer DOMS on my legs upon waking up. Worked from 8am to 5pm. Took a short 1 hour nap with NO motivation to lift :/
Heh, but gf woke me up and dragged me to the gym. Perks of having a gf as a committed workout partner.
Highlights of today: Did 90's on the Dumbbell Shoulder Press for 3 reps. Been quite a while since I did 90's Them feels~
Did standing behind the neck press with 135's and barbell upright rows with 100's.

Also, gf broke several PR's today! WOoohoo

Link --> http://instagram.com/p/1O7SX6wKn3/
Supported her too much because 35's were way out of her comfort zone. Form needs improvement, nevertheless, that's one hell of a lift IMO

Nothing wrong with ANy of that.....congrats to your girl

[fittofattofit]

Vacay was good. I managed to get a bit of work in while at the beach. There's always drift wood to pick up and haul around

I'll post a few pics up soon.

Jeezy ... that's great Jeezy .... I remember you doing overhead presses with driftwood a few years back

[/center]

FBS ... that commentary was sooo funny ... "biggest bitch in the gym ... apart from me" ... how old is your step son? Pretty cool to have him as a training partner
loved the form on the squats ... the bar tracked so directly vertically that I had to check the vid to make sure that you weren't on a smith machine.
Easy looking reps on those deads
Looking very lean in those vids

TBT of my 1rm Squat PR 3 weeks ago.
405 for 1rm Squat (used a potato camera; will clarify the vid someday).

[/color]

Today was brutal.
Had a killer DOMS on my legs upon waking up. Worked from 8am to 5pm. Took a short 1 hour nap with NO motivation to lift :/
Heh, but gf woke me up and dragged me to the gym. Perks of having a gf as a committed workout partner.
Highlights of today: Did 90's on the Dumbbell Shoulder Press for 3 reps. Been quite a while since I did 90's Them feels~
Did standing behind the neck press with 135's and barbell upright rows with 100's.

Also, gf broke several PR's today! WOoohoo

Link --> http://instagram.com/p/1O7SX6wKn3/
Supported her too much because 35's were way out of her comfort zone. Form needs improvement, nevertheless, that's one hell of a lift IMO [/size]

You might be still trying to get back to where you were but those are some great lifts: 245 x 3 on the bench, 335 x 3 squats and 90 x 3 DB shoulder presses! That is a great looking squat at 405 ... really controlled and going ATG
Great work from your gf as well ... so cool to have a partner who shares the same passion for lifting as you do

[dailob]

[center][b]

how come the bench is there? makeshift box squatting?

was thrown off by the numbers - thought you were doing 5 reps for 10 sets but it was 10 sets for 5 reps - beastly

unfortunately at work so no sound to hear the commentary

NO motivation to lift :/
Heh, but gf woke me up and dragged me to the gym. Perks of having a gf as a committed workout partner.
Highlights of today: Did 90's on the Dumbbell Shoulder Press for 3 reps. Been quite a while since I did 90's Them feels~
Did standing behind the neck press with 135's and barbell upright rows with 100's.

Also, gf broke several PR's today! WOoohoo

Link --> http://instagram.com/p/1O7SX6wKn3/
Supported her too much because 35's were way out of her comfort zone. Form needs improvement, nevertheless, that's one hell of a lift IMO

if you didnt go or she didnt wake you up, no PR would've been had - think of the contribution you made

awesome to have someone who is about that life as well

you got an IG?

[health4life24]

[center]Ok....been super busy past few days. I'll throw up todays sessions.

Session One:

Standing Calf Raises 315lbs x 5 x 10
Seated Calf Raises 170lbs x 3 x 12
Seated Leg Curls 180lbs x 5 x 20
Superset w/
Leg Press 500lb x 5 x 20
Squats 275lbs x 5 x 10

How're you liking the 2 a day's? I've done it before where I split my weight training into two sessions, but preferred doing it altogether so switched back. I still do 2 a day's in the sense that I split my weights and cardio into two sessions lol.

I will say that if you have a hard time getting enough volume in one session or don't have the time, it can be very effective.

[fatboystick]

how come the bench is there? makeshift box squatting?

was thrown off by the numbers - thought you were doing 5 reps for 10 sets but it was 10 sets for 5 reps - beastly

unfortunately at work so no sound to hear the commentary

Yeah, bench is makeshift box .... helps me keep my form as i get my lower back up to par . It really does help with form as well.

How're you liking the 2 a day's? I've done it before where I split my weight training into two sessions, but preferred doing it altogether so switched back. I still do 2 a day's in the sense that I split my weights and cardio into two sessions lol.

I will say that if you have a hard time getting enough volume in one session or don't have the time, it can be very effective.

I'm loving it......except today...lol
SORE AS PHUCK!
Yeah, the time it rrequires is really only bad thing...but I'm sticking to my goals...sacrifices must be made to achieve what you want sometimes.

[health4life24]

I'm loving it......except today...lol
SORE AS PHUCK!
Yeah, the time it rrequires is really only bad thing...but I'm sticking to my goals...sacrifices must be made to achieve what you want sometimes.

You ever try doing yoga? It can help with the muscle soreness as well as flexibility.

[koweanguy]

Kowean taking that squat ATG. GJ my man

D'awww thank you Carl!!

Haha...my step son...hes hilarious. Good thing I dont hear him while hes doing it. Cracks me up when i hear it afterwards )

Hahaha, definitely agree with everyone here that he sure is hilarious.

You might be still trying to get back to where you were but those are some great lifts: 245 x 3 on the bench, 335 x 3 squats and 90 x 3 DB shoulder presses! That is a great looking squat at 405 ... really controlled and going ATG
Great work from your gf as well ... so cool to have a partner who shares the same passion for lifting as you do

You. Are. Incredibly. Awesome.
This cheered me up a lot. Thank you for the ongoing encouragements!! Ahh, definitely grateful of it!

[koweanguy]

if you didnt go or she didnt wake you up, no PR would've been had - think of the contribution you made
you got an IG?

heh, actually did not realize that until now Woah..
And I do have Instagram heh.. I made it last year with only 1 post thus far :/ Haha not motivated to commit to other social medias than this. . .

SORE AS PHUCK!

Ray.. is this you after Leg Day?

[koweanguy]

Starting Bodyweight: 200lbs
Current Bodyweight: 197lbs (lost 3lbs over 3 weeks)
Yet another 9-5 work day.. for 6 consecutive days :/
I'm always looking forward to Deadlift Day; however, within 30 minutes prior to my preworkout I had doubts.. whether or not to workout at my usual 6pm time or push it back to 8 or 9pm :/
Despite being exhausted from work, my final decision was to take 2 scoops of True Grit Pre and instead of jumping right to the weights, I contemplated in the locker room of all the memories I had of lifting

Took quite a few minutes but I was able to get my workout up and running!

Raw Barbell Conventional Deadlift (Rest 3-5 minutes)
-Warm Up Sets (135, 225)
-5reps x 275lbs
-5reps x 315lbs *Felt easy
-4reps x 335lbs *Grip gave out on 4th set unexpectedly
-4reps x 335lbs
-3reps x 335lbs
-2reps x 335lbs

Dumbbell Rows (Rest 3 minutes)
-8reps x 70lbs
-6reps x 85lbs
-5reps x 100lbs
-5reps x 110lbs
-3reps x 125lbs *Broke PR. Never done 125's before


Wide Grip Pull Ups (Rest 2minutes
-8reps
-8reps
-8reps

Barbell Bench Competition, again
-33reps x 135lbs

Thoughts of the Day
Pretty bumped out about not getting 5 x 365lbs on Deadlifts yet again.
Set after set, I kept conniving myself not to drop down the weights to 315lbs even though I kept failing to reach 5reps of 335lbs. . .

As for the Bench Competition, it sure was a wake-up call. Despite being exhausted.. I had a 10/10 mindset of geting 50reps of 135lbs today.. Felt a jab in the heart to realize that I was nowhere close today
Nevertheless, a PR was broken.. so I am quite satisfied

[koweanguy]

MOTIVATIONAL CLIP of the Day

[health4life24]

^ Good job on the PR bro. I've been doing bent-over dumbbell rows a lot lately myself.

As far as the DL's, don't get too disappointed with not hitting 365 for 5. Sometimes you just plateau and have to work through it. Have you thought about changing up your rep scheme? I've encountered similar issues on bench and squat and found that helped.

[djwolford]

Started on Steve Shaw's Density and Strength powerbuilding routine today, BBB was boring me to the point of not even wanting to lift anymore. Started way too light just to feel it out.

Used a scoop of ErgoBlast and a scoop of Hemavo2 pre, Iso Amino sour batch intra.

Density Shoulders Workout
Military Press
95x5, 5, 5, 5, 5, 5, 5 ^

Arnold Press
35x5, 5, 5, 5, 5, 5, 5 ^

Dumbbell Curl
30x5, 5, 5, 5, 5, 5, 5 ^

Weight-206.0

The arrows indicate that I'm increasing the weight next time around. Everything was a bit too easy today. Still pumped from the session though.

Now time for an anabolic nap. I'm gonna like this program I think.

[fittofattofit]

Thoughts of the Day
Pretty bumped out about not getting 5 x 365lbs on Deadlifts yet again.
Set after set, I kept conniving myself not to drop down the weights to 315lbs even though I kept failing to reach 5reps of 335lbs. . .

As for the Bench Competition, it sure was a wake-up call. Despite being exhausted.. I had a 10/10 mindset of geting 50reps of 135lbs today.. Felt a jab in the heart to realize that I was nowhere close today
Nevertheless, a PR was broken.. so I am quite satisfied [/color][/size]

That was still a sh!tload of deadlifts and that volume work will set you up for the 365 x 5 again soon. Congrats on the row PR and 33 x 135 on the bench is just sick Nothing wrong with that workout!

Started on Steve Shaw's Density and Strength powerbuilding routine today, BBB was boring me to the point of not even wanting to lift anymore. Started way too light just to feel it out.

Used a scoop of ErgoBlast and a scoop of Hemavo2 pre, Iso Amino sour batch intra.

Density Shoulders Workout
Military Press
95x5, 5, 5, 5, 5, 5, 5 ^

Arnold Press
35x5, 5, 5, 5, 5, 5, 5 ^

Dumbbell Curl
30x5, 5, 5, 5, 5, 5, 5 ^

Weight-206.0

The arrows indicate that I'm increasing the weight next time around. Everything was a bit too easy today. Still pumped from the session though.

Now time for an anabolic nap. I'm gonna like this program I think.

So is this a 4 day a week program: shoulders, chest, back, and legs? Do you time the sets for density?

[djwolford]

That was still a sh!tload of deadlifts and that volume work will set you up for the 365 x 5 again soon. Congrats on the row PR and 33 x 135 on the bench is just sick Nothing wrong with that workout!


So is this a 4 day a week program: shoulders, chest, back, and legs? Do you time the sets for density?

Shoulder, leg, chest, back, Sat, Sun, Tue and Wed. And yes, rest is 30, 30, 60, 60, 90, 90. Last set is supposed to be 120 but I can't do that on work that light. Maybe when I get comfortable with the routine and move heavier weight. Was done with this session in a little under an hour. Really focused on the movements and kept them slower and more controlled than normal.

[jeezyreezy]

Looking good kowean and dj.

Keep crushing it

[djwolford]

No crushing yet, just feeling this program out.

Will crush soon.

[fatboystick]

heh, actually did not realize that until now Woah..
And I do have Instagram heh.. I made it last year with only 1 post thus far :/ Haha not motivated to commit to other social medias than this. . .


Ray.. is this you after Leg Day?

haha...pretty much

Starting Bodyweight: 200lbs
Current Bodyweight: 197lbs (lost 3lbs over 3 weeks)
Yet another 9-5 work day.. for 6 consecutive days :/
I'm always looking forward to Deadlift Day; however, within 30 minutes prior to my preworkout I had doubts.. whether or not to workout at my usual 6pm time or push it back to 8 or 9pm :/
Despite being exhausted from work, my final decision was to take 2 scoops of True Grit Pre and instead of jumping right to the weights, I contemplated in the locker room of all the memories I had of lifting

Took quite a few minutes but I was able to get my workout up and running!

Raw Barbell Conventional Deadlift (Rest 3-5 minutes)
-Warm Up Sets (135, 225)
-5reps x 275lbs
-5reps x 315lbs *Felt easy
-4reps x 335lbs *Grip gave out on 4th set unexpectedly
-4reps x 335lbs
-3reps x 335lbs
-2reps x 335lbs

Dumbbell Rows (Rest 3 minutes)
-8reps x 70lbs
-6reps x 85lbs
-5reps x 100lbs
-5reps x 110lbs
-3reps x 125lbs *Broke PR. Never done 125's before


Wide Grip Pull Ups (Rest 2minutes
-8reps
-8reps
-8reps

Barbell Bench Competition, again
-33reps x 135lbs

Thoughts of the Day
Pretty bumped out about not getting 5 x 365lbs on Deadlifts yet again.
Set after set, I kept conniving myself not to drop down the weights to 315lbs even though I kept failing to reach 5reps of 335lbs. . .

As for the Bench Competition, it sure was a wake-up call. Despite being exhausted.. I had a 10/10 mindset of geting 50reps of 135lbs today.. Felt a jab in the heart to realize that I was nowhere close today
Nevertheless, a PR was broken.. so I am quite satisfied

Great job brotha! Nice Rows. My gym only goes up to 120's, so I'm pretty much having to up resp, slow down pace, etc until i get them to get more

Started on Steve Shaw's Density and Strength powerbuilding routine today, BBB was boring me to the point of not even wanting to lift anymore. Started way too light just to feel it out.

Used a scoop of ErgoBlast and a scoop of Hemavo2 pre, Iso Amino sour batch intra.

Density Shoulders Workout
Military Press
95x5, 5, 5, 5, 5, 5, 5 ^

Arnold Press
35x5, 5, 5, 5, 5, 5, 5 ^

Dumbbell Curl
30x5, 5, 5, 5, 5, 5, 5 ^

Weight-206.0

The arrows indicate that I'm increasing the weight next time around. Everything was a bit too easy today. Still pumped from the session though.

Now time for an anabolic nap. I'm gonna like this program I think.

Woot Woot...Naner getting his swole on!

[fatboystick]

Proud Pappa moment tonight. Both of my twins hit PR's on Bench Press, then my son Riley obliterated his squat PR......
So proud of my boys...their dedication and desire to excel...is, well....GRITTY!!

[jeezyreezy]

No crushing yet, just feeling this program out.

Will crush soon.

I have no doubt you will. Gainz are coming!

[fittofattofit]

Proud Pappa moment tonight. Both of my twins hit PR's on Bench Press, then my son Riley obliterated his squat PR......
So proud of my boys...their dedication and desire to excel...is, well....GRITTY!!

That was a really nice looking squat and great for Riley to get such good teaching so early on
So how old are your boys and your step son? It's great that they're all into training with you

[djwolford]

FBS Jr.doing big things. Stick raisin' 'em right.

[fatboystick]

That was a really nice looking squat and great for Riley to get such good teaching so early on
So how old are your boys and your step son? It's great that they're all into training with you

Thx Fitz...my twins are 16. My step son is 19. I also have a 13yr old boy who is already bigger than his twin brothers almost (but hes not ready for gym seriously yet, hes more into being Mr. Popular) My daughter is 18.

FBS Jr.doing big things. Stick raisin' 'em right.

Thx Jason, appreciate it brother....I'm trying

[djwolford]

Strength Workout- Legs
Squat
185x3, 3, 3, 3, 3, 3, 3, 3 ^

Leg Press
347x15, 15, 15 ^

Leg Extension
70x11, 8, 7

Leg Curl
70x15, 15, 15 ^

Weight- 206.4

Went light again, glad I did. By the time I got to leg extensions my quads were trashed out. My hamstrings were still ok, though they were trying to cramp on seated leg curls. Really liking this, can't wait until my next session.

[emergency]

nice lifts guys and congrats on the PRs

[koweanguy]

^ Good job on the PR bro. I've been doing bent-over dumbbell rows a lot lately myself.
As far as the DL's, don't get too disappointed with not hitting 365 for 5. Sometimes you just plateau and have to work through it. Have you thought about changing up your rep scheme? I've encountered similar issues on bench and squat and found that helped.

Hello there

I just got back from a deload week. . . so I may be rushing into a PR
I am doing a 5/3/1 routine as well. 1 week until a change in rep scheme (from 5 reps to 3 ) Heh, thank you for the advice though!!

Started on Steve Shaw's Density and Strength powerbuilding routine today,

Wooohooo!! I have a similar mindset when it comes to high reps. . I simply zone out

That was still a sh!tload of deadlifts and that volume work will set you up for the 365 x 5 again soon. Congrats on the row PR and 33 x 135 on the bench is just sick Nothing wrong with that workout!

Haha, a bit bummed that my strength was not on par with my mindset
But thank you for the positive remark sir! Will definitely bring my A game this Friday!! WOoohoooo!

[koweanguy]

Looking good kowean and dj.
Keep crushing it

No crushing yet, just feeling this program out.
Will crush soon.

Wooohooo!! Glad you are taking a serious approach to this journal dj
And thanks jeezy!

Proud Pappa moment tonight. Both of my twins hit PR's on Bench Press, then my son Riley obliterated his squat PR......
So proud of my boys...their dedication and desire to excel...is, well....GRITTY!!

Wow.. 275 ATG Squats?!?
Haha expected nothing less from anyone that trains with you Ray