Purgatory

[pastorpritch]

[Jasonk282]

Pretty sure I got a ticket there already

[wishiwasdivin]

In!

[BergMuscle]

Subbed.

Epic first post.

[fittofattofit]

In Pritch!
What's been happening?

[pastorpritch]

Thanks guys
Glad you're here

Program starts tomorrow

[koweanguy]

Very intriguing opening for a journal hah!

[HARRYBEAST]

In for whatever is going on here

[pastorpritch]

Glad to have you guys


FEELING UNCHALLENGED ?
This program is for intermediate to advanced lifters
This program is for anyone looking for a full body program
This program is primarily for me. I know what my body is USED TO, and I know what my body is capable of ... and this program is to blow past those limitations
This program is for those who want more than the beginner routines we constantly see.

After looking at a myriad of programs I see that most of them are geared to beginner and lower intermediate folks and I usually get pretty bored pretty fast when I try the programs. The few I've liked still weren't enough because I acclimated quickly, adding to my boredom. So I would quite often change the routine to something that suited me.

I have been doing this for awhile and inevitably end up with my own routine, born out of the daily full body workouts and conditioning I had to do for gymnastics. Well, I've translated that into my lifting. If you'd like to try then:

[Jasonk282]

Pater aeterne, offero tibi dona eis divini Filii tui Iesu una cum missis per orbem terrarum hodie dicitur , quia omnes traditi sunt in purgatorio , quia peccatores ubique peccatoribus universae Ecclesiae , quae in et in patriam meam. Amen .

[Jasonk282]

Glad to have you guys


FEELING UNCHALLENGED ?
This program is for intermediate to advanced lifters
This program is for anyone looking for a full body program
This program is primarily for me. I know what my body is USED TO, and I know what my body is capable of ... and this program is to blow past those limitations
This program is for those who want more than the beginner routines we constantly see.

After looking at a myriad of programs I see that most of them are geared to beginner and lower intermediate folks and I usually get pretty bored pretty fast when I try the programs. The few I've liked still weren't enough because I acclimated quickly, adding to my boredom. So I would quite often change the routine to something that suited me.

I have been doing this for awhile and inevitably end up with my own routine, born out of the daily full body workouts and conditioning I had to do for gymnastics. Well, I've translated that into my lifting. If you'd like to try then:

I'm so excited I might have pee'd myself a little

[pastorpritch]

WEEK ONE, DAY ONE

WORKOUT THOUGHTS
>> Good day but I was wicked tired going in. Lots of travel over this last week, not much sleep, and not enough food - but the gym doesn't care about all that. The gym wants you to work ... not make excuses
>> After the half-way point my energy started to pick back up and before cardio I almost thought about going back through again but in reverse ... maybe next time. Seriously though I might add some drop sets or higher rep sets at the end of some of these sets
>> Keep in mind that this workout assumes you've been lifting for a year or more and not being dumb about it. No need to start with the usual 3 sets 8-12 reps. IMO that's for beginner workouts or people just getting started and a bit more serious. We are already serious.

PRE GYM EATS
8oz Chili
8oz Chili and 6oz Sweet Potato
Lots of coffee
No supps

STARTING WORKOUT TIME : 4:35

INCLINE BB PRESS
135 x 15
165 x 10 (70% Max)
185 x 8 (80% Max)
205 x 3, 4, 4, 3, 3, 2, 2 (90% Max)

BB ROWS (wide grip, overhand)
135 x 15
165 x 10 (65% Max)
185 x 8 (75% Max)
205 x 4, 4, 4, 4, 4, 4, 4 (80% Max)

LEG EXTENSIONS (narrow, toes together heels out) // LYING LEG CURLS (narrow, feet together)
130 x 15 // 60 x 15
170 x 12 // 70 x 12
210 x 8 // 90 x 8
230 x 8, 8, 8, 8 // 120 x 6, 6, 6, 6

SEATED BEHIND THE NECK PRESS (BNP)
45 x 30
85 x 15
105 x 8
125 x 6, 6, 4, 4, 5, 5

INCLINE DB CURLS // 1-ARM SEATED DB OHE
25 x 8 // 20 x 8
35 x 8, 8, 8, 8 // 15 x 15, 20, 20, 20

DONKEY CALF RAISE (narrow foot placement) // DB REV WRIST CURLS
200 x 10 // 20 x 10
400 x 10 // 20 x 10
500 x 5 // 20 x 10
550 x 5 // 20 x 10
550 x 5 // 20 x 10
550 x 5

AB CIRCUIT
HANGING LEG V-UP : 10reps
Ls : 10reps
Med Ball Crunch +25lbs : 10reps
Med Ball Crunch, +25lbs held towards ceiling : 10reps
Leg Raise w/Medicine Ball : 20reps
In & Outs : 20reps
Plank Hold : 30seconds
Ab Coaster (middle) +20lbs : 10reps
NO REST

CARDIO
PRE-Workout : 10 mins, 15% incline, 4.2mph
POST-Workout : 20mins, alternated 15% incline 4.2mph with 3% Incline and 7.7mph (HR between 150-172)

FINISHING TIME : 6:15pm

[HARRYBEAST]

Are these all full body workouts? It looks pretty intense

[fittofattofit]

64 sets plus your ab circuit and 30 minutes cardio ... you must've been moving like a hurricane! And you want to add more work
How many days a week will you do this programme?

[pastorpritch]

Are these all full body workouts? It looks pretty intense

Yessir!
Feels intense too ... but gives me an excuse to eat more foodz

64 sets plus your ab circuit and 30 minutes cardio ... you must've been moving like a hurricane! And you want to add more work
How many days a week will you do this programme?

Yeah buddy

Everyday, but toward the end of the week it is mostly isolation exercises

Will post today's workout in a bit ... right now the weather is finally nice enough for a little campfire and some hot dogs

[wishiwasdivin]

A ton of work today pastor

[pastorpritch]

Thanks man

[pastorpritch]

WEEK ONE, DAY TWO

WORKOUT THOUGHTS
>> Good day yesterday. I felt very weird during squats. I'm not sure if it was because I actually ate and drank coffee beforehand or what but I was shaky and felt like I had just been injected with adrenaline

PRE GYM EATS
Cinnamon Raisin Bagel w/cream cheese
8oz Chili (homemade: ground turkey, can of crushed tomatoes, green, yellow, and red peppers, diced onion, and seasonings)
4oz Pepsi and a few handfuls of Doritos
Lots of coffee
No supps

STARTING WORKOUT TIME : 2:00pm

SQUATS
185 x 5
225 x 5 (56% Max)
275 x 5 (68% Max)
295 x 3 (73% Max)
315 x 2, 2, 2, 2 (78% Max)
225 x 8, 8
NEED TO STEP IT UP WITH THESE. I KNOW I CAN DO 380 FOR REPS SO I'M GOING TO WORK MY WAY BACK UP TO THAT

DB BENCH
70 x 8
80 x 8 (73% Max)
90 x 5 (82% Max)
100 x 4, 4, 4, 4, 3, 3 (91% Max)

WIDE P'DOWN
120 x 12
140 x 10
160 x 8
180 x 5, 5, 5, 4, 5, 4

DB LATERAL RAISE // DB CONCENTRATION CURL // LYING EZ EXTENSION (narrow grip)
20 x 12 // 20 x 12 // 45 x 12
30 x 8 // 30 x 8 // 65 x 8
40 x 5 // 40 x 4 // 85 x 6
40 x 5 // 40 x 4 // 85 x 6

BB WRIST CURL // SEATED HS CALF PRESS (feet wide)
35 x 20 // 90 x 20
55 x 8 // 180 x 8
75 x 6 // 225 x 8

AB CIRCUIT
CABLE SIDE CRUNCH : 120lbs x 10reps each
SIDE PLANKS : 30secs hold each
MASON TWIST : 20reps each side
AB SLED : 20lbs x 10reps each side
MACHINE CRUNCH : 80lbs x 10reps each side
ROC-IT CRUNCH : 60lbs x 15reps each side
NO REST

CARDIO
PRE-Workout : 10 mins, 15% incline, 4.2mph
POST-Workout : 6mins, alternated 15% incline 4.2mph with 3% Incline and 7.7mph (HR between 150-172)

FINISHING TIME : 4:00pm

[pastorpritch]

WEEK ONE, DAY THREE

WORKOUT THOUGHTS
>> Good day, although I did feel a little more sluggish. After the workout I saw I took about the same amount of time so I guess it was just in my head. I also didn't sleep much last night, only got about 5hrs
>> No abs or wrist curls today

PRE GYM EATS
8oz Chili (homemade: ground turkey, can of crushed tomatoes, green, yellow, and red peppers, diced onion, and seasonings)
Some coffee
No supps

STARTING WORKOUT TIME : 1:38pm

SEATED MILITARY PRESS
45 x 40
95 x 18
135 x 8
145 x 6
155 x 5
165 x 4, 4, 4, 3, 4

DB P'OVER
70 x 12
80 x 10
90 x 10
100 x 5
110 x 5, 4, 4

HS ROW
100 x 8
115 x 6
125 x 6
135 x 5, 5, 5, 6, 5, 5

HS SHRUG (front | back)
135ps x 4 | 4
145ps x 7 | 7
145ps x 6 | 6
145ps x 6 | 6
145ps x 6 | 6

SEATED LEG CURLS (feet wide)
150 x 20
180 x 15
210 x 10
240 x 6
255 x 7, 6

PREACHER CURL // ROPE (single pulley)
30 x 15 // 65 x 12
30 x 12 // 65 x 10
30 x 12 // 65 x 8
30 x 12 // 65 x 6
30 x 12
NO REST

CARDIO
PRE-Workout : 7mins, 15% incline, 4.2mph
POST-Workout : 6mins, alternated 15% incline 4.2mph with 3% Incline and 7.7mph

FINISHING TIME : 3:15pm

[pastorpritch]

MOTIVATION

[fittofattofit]

Will post today's workout in a bit ... right now the weather is finally nice enough for a little campfire and some hot dogs

Hot dogs around the campfire sounds like a great way to finish the day

Really looking strong with those workouts Pritch ... great job repping 3pps on the squats and cool to see that you've put 405 as your max.
Strong on those DB bench presses and really strong with the 165 seated MPs
Heavy programme and its of work so it will be good to see how you progress through the next few weeks

[pastorpritch]

Thanks man

The key for me with this program is diet and sleep. I need to eat more (and better) and sleep a whole lot more. If I can do that I should be at an easy 210 with a low percentage of BF in a few months

I'm 204 right now and probably at about 14-15% BF

[pastorpritch]

WEEK ONE, DAY FOUR

WORKOUT THOUGHTS
>> Good day. As I was doing my wide chins a guy came up and asked me how I got to be able to do so many . In my head I was like ... um ... I can only do 5 but instead I laughed and I said, "One rep at a time and sets of 12, then 2 reps and 1 rep for 11 sets and so on" ... He didn't like that very much . But I told him to use the pull-up assist and that would get him going, to do just enough to help him with his final few reps. When I see him again I'll ask how it is going. I hadn't seen him in the gym before and he looks like he decided to get in shape - gotta come alongside those peeps sometimes

PRE GYM EATS
Cinnamon Raisin Bagel w/Butter
8oz Chili (homemade: ground turkey, can of crushed tomatoes, green, yellow, and red peppers, diced onion, and seasonings)
Sweet Potato
6oz Chicken
Coffee
No supps

STARTING WORKOUT TIME : 4:15pm

BB CURL // CGBP
45 x 12 // 135 x 12
55 x 10 // 145 x 10
65 x 10 // 155 x 10
95 x 5 // 185 x 5
95 x 5 // 195 x 5
95 x 5 // 205 x 4
100 x 4 // 205 x 4
100 x 4 // 210 x 4

HS CHEST PRESS (45 degree angled back)
45ps x 20
90ps x 10
105ps x 10
135ps x 6
145ps x 6
150 x 5
155 x 5, 5, 5

WIDE GRIP CHINS
BW x 5, 5, 4, 4, 3, 3, 3

HACK SQUATS (narrow stance, toes out)
180 x 8
200 x 8
220 x 8
240 x 8
260 x 8
280 x 8

BB UPRIGHT ROW
65 x 8
95 x 8
105 x 8
115 x 6, 6

HACK CALF (feet narrow) // REV EZ CURL
90 x 12 // 35 x 12
180 x 10 // 45 x 10
230 x 8 // 55 x 8
280 x 8 // 65 x 6
280 x 8, 8
NO REST

AB CIRCUIT

CARDIO
PRE-Workout : 7mins, alternated 15% incline 4.2mph with 3% Incline and 7.7mph
POST-Workout : 10mins, alternated 15% incline 4.2mph with 3% Incline and 7.7mph

FINISHING TIME : 6:15pm

[koweanguy]

Yeah buddy

Everyday, but toward the end of the week it is mostly isolation exercises

Will post today's workout in a bit ... right now the weather is finally nice enough for a little campfire and some hot dogs

Everyday
Strong numerous sets of 205 rows for yesterday's workout

[fittofattofit]

Solid 2 hour session Pritch and nice strong CGBPs, especially considering they were supersetted with the curls and followed all that shoulder pressing yesterday. Nice heavy volume on those hacks. Would be burning up energy on this programme
What are your target cals and macros at the moment?

[BergMuscle]

Lotta strong work there. That was a full 2 hours.

[pastorpritch]

Lotta strong work there. That was a full 2 hours.

Thanks
Yeah i try not to waste time

Solid 2 hour session Pritch and nice strong CGBPs, especially considering they were supersetted with the curls and followed all that shoulder pressing yesterday. Nice heavy volume on those hacks. Would be burning up energy on this programme
What are your target cals and macros at the moment?

Thanks
Not sure of a number for my cals and macros. I'm just simply trying to eat more each day and get into the routine of taking my meals with me. I've gotten into a bad habit of not eating during the day because of sheer laziness. I put my macros into myfitnesspal awhile back and it ended up being around 2400. I'd like to get up to 3000. In the meantime I'm paying attention to the scale but watching the mirror and taking note of how my body feels at the end of each week.

Once we start paying off debt I'd like to slowly make those cals go up to 3500 with clean eating. We're starting our garden in a couple weeks

Everyday
Strong numerous sets of 205 rows for yesterday's workout

yeah buddy!
Thanks

WEEK TWO, DAY ONE

WORKOUT THOUGHTS
>> I didn't get to work out Friday because of some commitments, but the exercises would have been : Deadlifts, Flyes (either cable or DB, whichever is available), DB Split Squats, DB Press, Cable EZ Curl, Rev Cable Pressdowns, Seated Calf Raise, Abs ... same idea with sets / reps
>> Today was a good day. I got off to a slow start mostly because i had a busier day than usual and I didn't mentally prepare I just got it and got it done. My mind wandered on stuff I have to deal with so i was a little distracted but not too bad


Goal for this week : increase the weights or reps

PRE GYM EATS
8oz Chili (homemade: ground turkey, can of crushed tomatoes, green, yellow, and red peppers, diced onion, and seasonings)
8oz Chili
Coffee
No supps
36-44oz of water

STARTING WORKOUT TIME : 4:15pm

BB INCLINE PRESS
95 x 40
135 x 15
185 x 6 (80% Max)
205 x 4 (90% Max)
215 x 3, 3, 3, 3, 3, 2 (92% Max)
215 x 2 drop to 185 x 5 drop to 135 x 11
WENT UP 10LBS FROM LAST WEEK

BB ROWS (wide grip, overhand)
95 x 15
135 x 12
185 x 4 (75% Max)
205 x 4 (80% Max)
215 x 3, 3, 3, 3, 3, 3 (84% Max)
215 x 3 drop to 185 x 6 drop to 135 x 10
WENT UP 10LBS FROM LAST WEEK

LEG EXTENSIONS (narrow, toes together heels out) // LYING LEG CURLS (narrow, feet together)
I had to use a crummy machine because some kid was sitting on the other one not doing anything. I went heavy but they're much older machines and I didn't keep track of the weight

SEATED BEHIND THE NECK PRESS (BNP)
90 x 12
115 x 10
135 x 6, 4, 4, 4, 4, 4
WENT UP 10LBS FROM LAST WEEK, BUT DOWN IN OVERALL VOLUME

INCLINE DB CURLS // 1-ARM SEATED DB OHE
25 x 12, 14, 12, 12, 12 // 20 x 8, 12, 12, 12, 12
STAYED THE SAME WITH BICEPS IN WEIGHT BUT UP IN REPS (OVERALL VOLUME); WENT UP 5LBS FROM LAST WEEK FOR TRIS, BUT DOWN IN OVERALL VOLUME

DONKEY CALF RAISE (narrow foot placement) // DB REV WRIST CURLS
300 x 8 // 20 x 6
400 x 8 // 20 x 6
500 x 8 // 20 x 6
600 x 6 // 20 x 6
600 x 6, 6
WENT UP 50lbs FROM LAST WEEK WITH CALVES and OVERALL VOLUME; DOWN IN REPS AND OVERALL VOLUME FOR WRIST CURLS

AB CIRCUIT

CARDIO
PRE-Workout : 10 mins, 15% incline, 4.2mph, short runs here and there
POST-Workout : 10mins, alternated 15% incline 4.2mph with 3% Incline and 7.7mph (HR between 150-168)

FINISHING TIME : 6:15pm

[fittofattofit]

Thanks
Not sure of a number for my cals and macros. I'm just simply trying to eat more each day and get into the routine of taking my meals with me. I've gotten into a bad habit of not eating during the day because of sheer laziness. I put my macros into myfitnesspal awhile back and it ended up being around 2400. I'd like to get up to 3000. In the meantime I'm paying attention to the scale but watching the mirror and taking note of how my body feels at the end of each week.

Once we start paying off debt I'd like to slowly make those cals go up to 3500 with clean eating. We're starting our garden in a couple weeks

I get like that with my eating ... when I'm busy it's just too easy to miss meals. Tracking throws up some surprises
Nice to have that garden .. I'm assuming there'll be lots of green veggies grown!

Nice to get in a 2 hour session today ... strong effort on the incline bench and rows ... 10 sets plus the big drop set each! Big bumps on the BTN presses and the calf raises

[pastorpritch]

Yeah man, green veggies galore along with some fruit bushes and herbs


Doesn't look like I'm going to get a workout in today ... which is the biggest reason for moving to a full body program. If I miss a day I won't fret as much because I can just move to the next day and appreciate some rest. I always hated missing a muscle group and I began to seriously start lagging. With this I have no worries, I just change my diet for the day

[pastorpritch]

WEEK ONE, DAY TWO

WORKOUT THOUGHTS
>> Good day but was pressed for time. I didn't get my whole workout in and had to change some exercises because, for some reason - even with fewer people - people were still filling up all the areas I wanted to use :/

PRE GYM EATS
Chinese Buffet - all clean stuff and tea
Some coffee
No supps

STARTING WORKOUT TIME : 4:30pm

SQUATS
185 x 8
205 x 5
225 x 5 (56% Max)
275 x 3 (68% Max)
315 x 2 (78% Max)
335 x 2, 1, 1
245 x 6, 8
WENT UP 20LBS FOR THE HEAVY SET AND ALSO THE LAST TWO SETS

DB BENCH
70 x 10
80 x 10 (73% Max)
100 x 5, 5, 5, 4, 4, 4 (91% Max)
WENT UP 1 REP FOR ALL SETS

WIDE CHINS
BW x 5, 4, 4, 3, 4, 3

BB CURL // BW DIPS
65 x 8 // BW x 8
65 x 8 // BW x 8
65 x 8 // BW x 8
65 x 8 // BW x 8
65 x 8 // BW x 8
NO REST

BB WRIST CURL // SEATED HS CALF PRESS (feet wide)
nope

AB CIRCUIT
nope

CARDIO
nope

FINISHING TIME : 5:30pm