Pritch's Journal

[pastorpritch]

SHORT INTRO
I've been lifting seriously for 8 years
I've been taking my diet seriously for 5 months
I get bored easily
I don't usually stick to the same thing for very long

GOAL: Get as shredded as I can
OLDER GOAL: Get as strong as I can (Maxes were 315 bench, 405 squat, 515 deadlift)
Current weight: 206ish

CURRENT PROGRAM:Upper / Lower Split


FRIDAY 4-13-18 WORKOUT


FOR YOUR LISTENING PLEASURE:



SQUATS || SEATED BB PRESS
135 x 10 || 95 x 10
185 x 5 || 115 x 8
225 x 5 || 115 x 8
275 x 3 || 115 x 8
315 x 3 || 115 x 8
315 x 2 || 115 x 8
315 x 2 || 115 x 8
no belt


LLC || DB LATERAL
90 x 10 || 20 x 10
100 x 10 || 25 x 10 for 4 SETS EA.
(5 total sets)


LEG PRESS (N) || SMITH UPRIGHT ROW (wider grip)
+180 x 50 || +90 x 10
+270 x 40 || +110 x 10
+360 x 30 || +110 x 15
THE LEG PRESS IS ONE OF THOSE HOME GYM TYPES


HANGING LEG RAISE || CABLE CRUNCH
BW x 10 || 90 x 10 for 4 SETS EA.


TOTAL WORKOUT TIME
circa. 90 (too much talking with the guys)

[pastorpritch]

SATURDAY 4-14-18 WORKOUT


FOR YOUR LISTENING PLEASURE:



DB INCLINE || DB ROW
50 x 10 || 50 x 10
70 x 10 || 50 x 10
90 x 6 || 50 x 10
100 x 5 || 50 x 10
100 x 6 || 50 x 10
110 x 5 || xxxx


BB BENCH || WIDE P'DOWN
135 x 8 || 80 x 10
185 x 8 || 90 x 10
185 x 8 || 90 x 10
205 x 7 || 100 x 10
205 x 6 || 100 x 10


CABLE FLY || HS SHRUG
30 x 15 || 100ea x 15
40 x 15 || 110ea x 15
50 x 7 drop to 30 x 7 || 125ea x 7 drop to 100ea x 7


MACH HYPER EXT || HS CALF PRESS (W)
150 x 15 || 150 x 15
170 x 15 || 160 x 15
190 x 15 || 180 x 12


BB CURL || CGBP
45 x 5 || 135 x 5
65 x 5 || 185 x 4
95 x 5 || 185 x 4
105 x 4 || 185 x 4


TOTAL WORKOUT TIME
circa. 75 mins

[wildturkey]

in.

[pastorpritch]

in.

Awesome, glad to have you along man


SUNDAY 4-15-18 WORKOUT

FOR YOUR LISTENING PLEASURE:



DEADLIFTS
155 x 10
245 x 10
335 x 4, 6, 6, 6
I HAVEN'T DONE THESE HEAVY IN AWHILE, SO TAKING THINGS SLOW


SISSY SQUAT || SEATED BEHIND NECK PRESS (bnp)
BW x 8 || 45 x 10
45 x 8 || 95 x 10
65 x 8 || 105 x 10
75 x 8 || 115 x 10
85 x 8 || 125 x 10


SMITH RDL || FRONT BB RAISE (underhand, shoulder width)
+140 x 10 || 45 x 10
+180 x 10 || 55 x 8
+200 x 10 || 55 x 10


MACH CRUNCH || DB REV WRIST
100 x 25 || 17.5 x 12
100 x 25 || 17.5 x 12
100 x 25 || 17.5 x 12


TOTAL WORKOUT TIME
circa. 75 mins

[HomeGymChains]

Intense workouts. Very inspirational, Pastor.

[pastorpritch]

Intense workouts. Very inspirational, Pastor.

Thanks, appreciate that!

[MissKB]

Of course I'm in! great workouts so far, as always. i think i'm throwing in a few super sets today. you inspire me!

[pastorpritch]

Of course I'm in! great workouts so far, as always. i think i'm throwing in a few super sets today. you inspire me!

Awesome!
And thanks, glad I could put some motivation your way. Let me know how it goes

[HomeGymChains]

Of course I'm in! great workouts so far, as always. i think i'm throwing in a few super sets today. you inspire me!

Hi MissKB! Thanks for being an encourager.

(I’d rep you, but I got the error message that I have to spread some reps around first.)

[MissKB]

Hi MissKB! Thanks for being an encourager.

(I’d rep you, but I got the error message that I have to spread some reps around first.)

I appreciate the thought, it's what counts! I love encouraging - especially when I'm truly (and honestly) inspired by work going on in a log!

[qstick99]

How have you been my friend? Subd.

[pastorpritch]

So much <3 in here

How have you been my friend? Subd.

Hey hey! Doing ok my man
Welcome
How are you doing? Log still going? Life good? Will head over to your journal and see what's up ...



YESTERDAY'S, MONDAY, 4-16-18 WORKOUT
**HEADED TO THE GYM SOON FOR TODAY'S WORKOUT**

FOR YOUR LISTENING PLEASURE:



HS INCLINE || T-BAR ROW
45ea x 10 || 75 x 10
90ea x 10 || 100 x 10
100ea x 10 || 125 x 10
115ea x 8 || 135 x 10
125ea x 6 || 150 x 5


DB BENCH || CABLE 1-ARM ROW (double pulley)
60 x 8 || 50ea x 10
80 x 6 || 70ea x 10
100 x 6 || 90ea x 10
110 x 4 || 110ea x 10


NARROW GRIP CABLE P'DOWN || LOW CABLE FLY
70 x 15 || xxx
80 x 15 || 25 x 10
90 x 12 || 25 x 8


DB INCLINE CURL || LYING DB EXT
25 x 10 || 20 x 10
30 x 10 || 25 x 10
35 x 10 || 30 x 10
xxxx || 35 x 10


HANGING LEG RAISE || CABLE OBLIQUE CRUNCH
BW x 20 || 90 x 10ea
BW x 15 || 90 x 10ea
BW x 15 || 90 x 10ea


CARDIO
8mins .75 mile


TOTAL WORKOUT TIME
circa. 75 mins

[pastorpritch]

TUESDAY, 4-17-18 WORKOUT

FOR YOUR LISTENING PLEASURE:



SMITH MACHINE FRONT SQUAT || STANDING BB SHOULDER PRESS
+50 x 10 || 53 x 10
+70 x 10 || 83 x 10
+90 x 10 || 103 x 10
+110 x 10 || 123 x 10


DB GOBLET SQUAT || DB REV FLY
60 x 10 || 15 x 10
80 x 10 || 20 x 10
100 x 10 || 20 x 10
120 x 10 || 20 x 10
120 x 10 || 20 x 10


SMITH SPLIT SQUAT
+20 x 12
+50 x 12
+70 x 12


LEG EXT || MACH LATERAL RAISE
60 x 50 || 30 x 25
80 x 40 || 40 x 25
100 x 30 || 50 x 25


MACH BACK EXT || HS CALF PRESS (N)
140 x 20 || 100 x 10
160 x 20 || 120 x 10
180 x 15 || 140 x 10
200 x 12 || 160 x 10


CARDIO
nadda


TOTAL WORKOUT TIME
circa. 65 mins

[MissKB]

dang! great workout pritch! i almost can't tell which number is the weight and which side is the reps for some of these

[pastorpritch]

Thanks
When I go lighter weight on the machines I like those high reps to finish things off

[pastorpritch]

THURSDAY, 4-19-18 WORKOUT

FOR YOUR LISTENING PLEASURE:



BB INCLINE PRESS || WIDE P'DOWN
185 x 4 || 100 x 4
205 x 4 || 110 x 5
225 x 4 || 110 x 6
225 x 4 || 110 x 6
225 x 4 || 110 x 9
225 x 4 || 100 x 5


DB BENCH || DB ROW
80 x 8 || 60 x 8 for 5 SETS


CABLE FLY || PENDLAY ROWS
35 x 15 || 95 x 8
35 x 15 || 95 x 10
35 x 15 || 95 x 10


BB CURL || CGBP
45 x 8 || 95 x 8
65 x 8 || 135 x 8
65 x 8 || 155 x 8


HANGING LEG RAISE || CABLE CRUNCH
BW x 15 || 100 x 10
BW x 15 || 100 x 10


CARDIO
nadda


TOTAL WORKOUT TIME
circa. 75 mins

[pastorpritch]

[fittofattofit]

Always good to follow you Pritch!
I always like your mix of exercises and the variety ... cool to see heavy goblets = awesome with 120, and you are always a volume monster. Nice when you are just getting back into deads so you keep it light at sets of 335
So what target weight do have in mind to be 'shredded'? Any time frame?

[pastorpritch]

Always good to follow you Pritch!
I always like your mix of exercises and the variety ... cool to see heavy goblets = awesome with 120, and you are always a volume monster. Nice when you are just getting back into deads so you keep it light at sets of 335
So what target weight do have in mind to be 'shredded'? Any time frame?

Thanks Fit! Great to have you along man, appreciate it. I think you've got me beat with all that METCON you do though, geez

My target weight is 195-198. I think if I keep with what I am doing I should be there in another 2-3 months ... hopefully Keto has worked great for me but I went off the wagon this last week and put on 4lbs ...


(YESTERDAY'S) FRIDAY, 4-20-18 WORKOUT
YESTERDAY'S WEIGHT: 208.5


FOR YOUR LISTENING PLEASURE:



SQUATS || SEATED BB PRESS
185 x 8 || 65 x 15
225 x 8 || 95 x 15
245 x 8 || 115 x 15
245 x 8 || 115 x 15
245 x 6 || xxxx
MY GOAL IS TO GET BACK UP TO 5-6 SETS OF 275 FOR 8-10 and/or REPPING FOR 4-5 AT 335


LLC || DB LATERAL
100 x 15 || 20 x 15 for 4 sets
MY GOAL IS TO GET UP TO 6 SETS, THEN 10


LEG PRESS (home gym type) || SMITH WIDE UPRIGHT ROW
+180 x 50 || +30 x 25
+270 x 40 || +50 x 25
+360 x 30 || +70 x 15
MY GOAL IS TO DO 5 SETS, WITH THE LAST TWO SETS BEING 20 AND 10 REPS RESPECTIVELY (FOR LEG PRESS)


(N) SMITH CALF RAISE || BB WRIST CURL
+90 x 5 || 65 x 5
+140 x 5 || 75 x 5
+180 x 5 || 75 x 5
+230 x 5 || 75 x 5
REPS WERE DONE REAL SLOW WITH HOLD. GOAL IS TO JUST ADD WEIGHT LITTLE BY LITTLE


MACHINE HYPER EXTENSIONS (foot rest at 7)
130 x 20
150 x 20
170 x 20


CARDIO
nadda


TOTAL WORKOUT TIME
80 mins

[pastorpritch]

SATURDAY, 4-21-18 WORKOUT
YESTERDAY'S WEIGHT: XXX


FOR YOUR LISTENING PLEASURE:



[B]DB INCLINE || MACH. ROW/B]
70 x 5 || 80 x 25
90 x 5 || 90 x 25
90 x 6 || 100 x 25
90 x 6 || 110 x 25
90 x 6 || 170 x 4
90 x 5 || 170 x 5


BB BENCH || NARROW P'DOWN
135 x 8 || 70 x 8
155 x 8 || 80 x 8
185 x 8 || 90 x 8
205 x 8 || 100 x 8
205 x 8 || 110 x 8


DB FLY || DB SHRUG
30ea x 15
40 x 15 || 60 x 15
45 x 15 || 70 x 15


PREACHER CURL || LYING EZ EXT
45ea x 12 | 15
65ea x 10 | 12
65ea x 8 | 12
65 X xxxx | 8


HANGING LEG RAISE || CABLE OBL. CRUNCH
BW x 10 || 70 x 10ea
BW x 20 || 70 x 10ea
BW x 20 || 70 x 10ea


CARDIO
I was going to but people were in the way, grrr


TOTAL WORKOUT TIME
80 mins?

[fittofattofit]

Thanks Fit! Great to have you along man, appreciate it. I think you've got me beat with all that METCON you do though, geez

My target weight is 195-198. I think if I keep with what I am doing I should be there in another 2-3 months ... hopefully Keto has worked great for me but I went off the wagon this last week and put on 4lbs ...

Ha ... well keeping the keto going uninterrupted is tough so we'll allow you a break out

You don't have to do cardio when your workouts are lasting 80 minutes and the supersets look like HIIT

[pastorpritch]

Ha ... well keeping the keto going uninterrupted is tough so we'll allow you a break out

You don't have to do cardio when your workouts are lasting 80 minutes and the supersets look like HIIT

LOL, thanks man
And as for the cardio ... I have thought about that, LOL.
I should get something to track my HR as I lift so I can go back and look ... that would be cool

[pastorpritch]

No workout yesterday due to a long meeting out of town. Not sure if I'll switch things up or stay on schedule. I'll likely stay on schedule.

Also, I ate mostly carbs over the weekend and went from 208 to 211 in two days ! On a positive note, I don't look fatter and don't feel or seem bloated (belt isn't tighter and not gassy)

I'm fasting until this afternoon and going to start timing my meals this week, eating every 3 hours. We'll see what my weight looks like by Friday.

[MissKB]

Hey, it must have all went to your biceps? pecs? where do you want the 3 lbs to go? that's where it went!

[pastorpritch]

Hey, it must have all went to your biceps? pecs? where do you want the 3 lbs to go? that's where it went!

ha! It always goes to my lower back lol


MONDAY, 4-23-18 WORKOUT
YESTERDAY'S WEIGHT: 211


FOR YOUR LISTENING PLEASURE:



HS INCLINE || STANDING T-BAR ROW
45ea x 15 || 75 x 15
90ea x 8 || 100 x 8
115ea x 5 || 125 x 5
125ea x 5 || 150 x 5
125ea x 5 || 150 x 5
125ea x 5 || 150 x 5
135ea x 4 || 160 x 4
135ea x 4 || 160 x 4
135ea x 4 || 160 x 4


HS BENCH || REV GRIP ROW
45ea x 10 || 95 x 10
90ea x 10 || 115 x 10
115ea x 8 || 135 x 8
115ea x 8 || 155 x 8
115ea x 8 || 155 x 8


DB INCLINE FLY || DB PULLOVER
30 x 10 || 50 x 10
40 x 10 || 70 x 10
50 x 10 || 80 x 10


CONCENTRATION CURL || DB OHE
30 x 8 || 50 x 12
35 x 8 || 60 x 10
40 x 5 || 70 x 10
xxxx || 40 x 8 slow


HANGING L RAISE
BW x 20
BW x 10 for 3 sets


CARDIO
NONE


TOTAL WORKOUT TIME
70 mins

[MissKB]

I'm in so much awe of your volume! i think this is the route i'm going to start taking now gonna build it out today

[pastorpritch]

I'm in so much awe of your volume! i think this is the route i'm going to start taking now gonna build it out today

Well thanks
Good luck with it, though you may want to wait in your present condition


TUESDAY, 4-24-18 WORKOUT
TODAY'S WEIGHT: 211
I HAD PLANNED TO DO TWO MORE SUPERSETS BUT AS I WAS GOING I FELT AND REASONED THAT WHAT I HAVE BELOW WAS ENOUGH, ESPECIALLY WITH HITTING MY WHOLE BODY 3X A WEEK


FOR YOUR LISTENING PLEASURE:



DEADLIFTS
245 x 5
335 x 6, 6, 6, 6, 7, 10


SEATED BB BNP || SISSY SQUAT
65 x 15 || 45 x 8
95 x 15 || 65 x 8
115 x 12 || 85 x 8
135 x 10 || 105 x 8


SMITH RDL || CABLE EZ FRONT RAISE
+90 x 10 || 30 x 15
+180 x 10 || 45 x 10
+180 x 15 || 45 x 15
+230 x 5 drop to +180 x 5 || 45 x 15


MACHINE HYPER EXT || DB REV WRIST
110 x 30 || 17.5 x 12
130 x 30 || 17.5 x 12
150 x 30 || 17.5 x 12


TOTAL WORKOUT TIME
70 mins

[pastorpritch]

THURSDAY, 4-19-18 WORKOUT

FOR YOUR LISTENING PLEASURE:



DB BENCH || DB ROW
70 x 10 || 50 x 10
80 x 10 || 60 x 10
100 x 5 || 60 x 10
110 x 5 || 60 x 10
110 x 5 || 60 x 10
110 x 5 || 60 x 10
(6 sets)
I PROBABLY COULD HAVE WENT UP TO THE 120s BUT REALLY DIDN'T WANT TO PUSH THINGS THAT FAR. PLUS, MY LEFT ARM WAS ON THE VERGE OF GIVING OUT. I FELT STRONG WITH THIS AND MAY ADD ANOTHER SET AT 110 NEXT TIME


BB INCLINE PRESS || WIDE P'DOWN
135 x 8 || 80 x 8
185 x 8 || 80 x 8
185 x 8 || 90 x 8
205 x 8 || 90 x 8
205 x 8 || 90 x 8
DID THIS SECOND TODAY MAINLY BECAUSE SOMEONE WAS USING THE CAGE. IT IS GOOD TO SWITCH THINGS UP EVERY NOW AND AGAIN, THOUGH. I DID NOT THINK I WAS GOING TO BE ABLE TO DO VERY MUCH, AND WAS PLEASANTLY SURPRISED THIS WEIGHT WENT UP SO EASILY AFTER THE HEAVY BENCH


LOW CABLE FLY || PENDLAY ROWS
35 x 15 || 95 x 13
35 x 15 || 95 x 12
35 x 15 || 95 x 12
I DID THE LOW FLY INSTEAD OF THE HIGH AND IT MADE A GREAT DIFFERENCE. I FELT PRETTY AWESOME DOING THESE, AND DID THEM SLOWER AND TRIED TO REALLY WORK THAT LOWER PEC MUSCLE. IT WORKED.


BB CURL || CGBP
45 x 5 || 95 x 5
65 x 5 || 135 x 5
95 x 5 || 185 x 5
105 x 3 || 205 x 5
THE MOVEMENT FOR THESE WAS DONE FAIRLY MODERATELY WITH REALLY FEELING THOSE MUSCLES WORK. I WENT HEAVIER THIS TIME, WHERE LAST TIME I DID MORE REPS AT A BIT LOWER WEIGHT


HANGING LEG RAISE || CABLE CRUNCH || SMITH CALF RAISE (N)
BW x 15 || 90 x 10 || +90 x 5
BW x 15 || 90 x 10 || +180 x 5
BW x 15 || 90 x 10 || +270 x 5
THESE MOVEMENTS WERE DONE SLOWER WITH FOCUSING ON REALLY WORKING THOSE MUSCLES. I THINK FOR ACCESSORY LIFTS SLOW, CONTROLLED, AND REALLY HEAVY WITH LESS WEIGHT IS THE WAY TO GO, BUT ONLY DOING 3-5 SETS. I THINK IT'S ALSO KEY TO DO THIS MULTIPLE TIMES DURING THE WEEK FROM DIFFERENT ANGLES AND MAKE SURE TO STRETCH!


TOTAL WORKOUT TIME
80 mins

[fittofattofit]

LOL, thanks man
And as for the cardio ... I have thought about that, LOL.
I should get something to track my HR as I lift so I can go back and look ... that would be cool

I always think it'd be cool to have a monitor on all day for a few days and to have it graphed just to see what happens in the normal course of activity and work. It'd be nice to see plenty of spikes during a training session and then hoping that your resting HR is low

Very impressed with the DB bench ... smashed out the 110s! I'd be barely able to lift those

[pastorpritch]

Thanks Fit
I am amazed myself that I can still do that! lol