-
[B][U]12/21/15[/U][/B]
[B]squat[/B]
45*10
135*8
185*5
225*3
275*1
belt
295*1
305*3@6.5
315*3@7
325*3@7.5
325*5@9
300*3@8
300*3@8
300*3@8
[B]sldl[/B]
145*8
185*5
185*5
205*5
[B]pull ups[/B]
body*10
body*10
body*10
body*7
- no core work because it was super late (for me) and I had to get running home.
-
That squat volume...nice work!
-
[QUOTE=wlodarczykn;1411848943]That squat volume...nice work![/QUOTE]
lol thx. I was super tired towards the end lol
-
[B][U]12/22/15[/U][/B]
[B]bench[/B]
45*10
95*10
135*5
175*3@6.5
190*3@6.5
200*3@7
205*3@7.5
210*3@8
210*4@9
195*3@7.5
195*3@8
195*3@8
[B]db row chest supported[/B]
70*6
70*6
70*6
80*5
80*5
[B]db bench (paused)[/B]
80*4 sets*5 reps
[B]decline situps[/B]
body*30
+25*8
+25*8
+25*6
[B]db hammer curls[/B]
37.5 *3 sets*10 reps
[B]db side laterals[/B]
15* 3 sets*15 reps
[B]triceps single arm push downs[/B]
13 * 2 sets* 15 reps
- big mistake on 210 x 4. I was doing all paused reps, but for my amrap I did tng...I might be stronger paused
- random tip for side laterals: try opening your shoulder blades instead of lifting with your hands and arms
-
[B][U]12/23/2015[/U][/B]
[B]deadlifts[/B]
135* a lot
225*7
315*5
belt
395*3
425*3@7
440*3@7.5
455*3@8
455*6@9
410*3
410*3
410*3
[B]Bulgarian split squat[/B]
body*10
20*2 sets*8
[B]goblet squat[/B]
65*3 sets*6 reps
[B]cable rdf's[/B]
3 sets
---
[B][U]12/24/15[/U][/B]
[B]bench[/B]
45*10
95*8
135*5
185*3
205*3
210*3@8
[B]pull ups[/B]
body*10
+35*6
+35*6
+35*6
+35*6
[B]db bench[/B]
85*4 sets*4 reps
[B]db shoulder press[/B]
65*3 (lol nope)
55*4
55*4
55*4
[B]unilateral inverted cable rows[/B]
37*3 sets*15 reps
[B]standing cable crunches[/B]
60*3 sets*15 reps
[B]curls[/B]
honestly can't remember
---
[B][U]12/25/15[/U][/B]
nada, xmas
---
[B][U]12/26/15[/U][/B]
[B]squat[/B]
45*8 (overhead)
45*10
135*7
185*5
225*3
275*2
belt
305*2
325*2@7.5
345*2@8
357.5*2@8.75
285*7@8
[B]bench[/B]
45*10
135*5
165*2
185*3
205*2@7
220*2@8
230*2@9
185*9@8.5
[B]deadlift[/B]
135*10
225*7
315*5
405*2
belt
455*2@7
480*2@8
500*2@9
405*5@8 (lol tired...)
- Merry xmas guys
- think I re-found my groove on bench
- even bad squats are feeling good lately
- weighing around 173-174 because holidays and somewhat purposefully fulking hehe
-
I see you in here putting in work, good chit mate!
Saw your DL on IG - mirin!
-
-
[QUOTE=wlodarczykn;1412995843]I see you in here putting in work, good chit mate!
Saw your DL on IG - mirin![/QUOTE]
[QUOTE=gomil;1413079093]Volume looks good man.[/QUOTE]
Lol thx guys. I'll post the 500 double in here in just a little bit.
-
[B][U]12/28/15[/U][/B]
[B]squat[/B]
45*10
135*7
185*5
225*3
275*2
belt
295*1
305*3@7
325*3@7.5
335*3@8
335*4@9
310*3@8
310*3@8
310*3@8
[B]sldl[/B]
135*8
185*8
185*8
185*8
[B]pull ups[/B]
body*4 sets*10
- starting to realize I squat much better when I'm thinking
-
[B][U]12/29/15[/U][/B]
[B]bench[/B]
45*10
95*7
135*5
165*3
185*3
195*3@6.5
207.5*3@7.5
215*3@8
215*5@9
200*3@7.5
200*3@7.5
200*3@8
[B]db rows chest supported[/B]
80*5*5
[B]db bench paused[/B]
85 * 4 * 4
[B]decline situps[/B]
body*30
+25*3 sets*8
[B]db hammer curls[/B]
40lbs*10
52.5*6
52.5*6
30*20
30*20
[B]side laterals[/B]
12.5*4 sets*20
[B]single arm triceps pushdowns[/B]
17lbs*15
17*12
- I think I need to stick to benching with feet close together
- had extra time so threw in extra pump iso work
-
Good stuff monkay. You have a plan for a 2016 meet yet?
-
[QUOTE=unstrong;1413386043]Good stuff monkay. You have a plan for a 2016 meet yet?[/QUOTE]
plan is to register for both uspa and usapl and get 2-3 meets in 2016. A LOT of people at my current gym are competing so it should be a fun year :)
-
[QUOTE=themonkay;1413196503]
- starting to realize I squat much better when I'm thinking[/QUOTE]
mind<->muscle connection? huehuehue
Happy New Year dude
-
[QUOTE=DAaaMan64;1413478743]mind<->muscle connection? huehuehue
Happy New Year dude[/QUOTE]
lol no kidding. I think just knowing how I want my body to move during squats really helps me on potential grinders.
Happy new year! any plans?
-
[B][U]12/30/15[/U][/B]
[B]deadlift[/B]
135*6 (sumo)
135*8
225*7
315*5
belt
405*3@6.5
425*3@7
445*3@7.5
465*3@8
[I]465*5@9[/I]
415*3@8
415*3@8
415*3@7.5
[B]leg curls[/B]
40*2 sets*15
[B]single leg press[/B]
50*2 sets*15
- I think I volumed my volume on deadlifts
-
[B]You sumo deadlifted wtf???[/B]
-
[QUOTE=DAaaMan64;1414482733][B]You sumo deadlifted wtf???[/B][/QUOTE]
literally just 1 set with 135. I do that sometimes to warm up. Something about opening dem hips
-
[QUOTE=themonkay;1414524633]literally just 1 set with 135. I do that sometimes to warm up. Something about opening dem hips[/QUOTE]
I was being mostly sarcastic. :p
I totally get it. I'm hip to that opening
-
[U][B]12/31/15[/B]
[/U]
[B]bench[/B]
45*10
95*7
135*5
165*3
185*3
205*3
217.5*3@8.5
[B]pull ups[/B]
body*10
+25*6
+25*6
+25*5
+25*5
[B]db bench[/B]
80*6
80*6
80*6
80*6
70*6
[B]db shoulder press[/B]
55*6
55*6
55*6
[B]unilateral cable rows[/B]
3*10
[B]curls and triceps pushdowns[/B]
I honestly can never remember if I post this after 2 days
---
[B][U]1/1/2016[/U][/B]
[B]squat[/B]
worked up to 315x1 beltless, then 345x1 @7.5 belted
[B]front squat[/B]
225 x 4 sets x 3 reps
- easy
[B]standing cable crunches[/B]
70 x 4 sets x 10 reps
[B]paloff press[/B]
2 setx x 15 reps
---
[B][U]1/2/16[/U][/B]
lifted with DAaaMan64 :). Always a fun experience as he brings up topics and questions that challenge me to think and discover things about my own training.
[B]squat[/B]
45*10
95*10
135*5
185*4
225*3
275*2
295*1
belt
315*1
340*2@8
355*2@8.5
365*2@8.75
292.5*7@8.5
[B]bench[/B]
45*10
95*7
135*5
185*3
205*2@7
220*2@8
230*2@9
185*10@8.5
[B]deadlift[/B]
135*10
225*7
315*5
405*2
belt
460*2@7.5
495*2@8.5
505*0 :(
405*6@8
[B]unilateral cable rows[/B]
40*3*15
- deadlift fail was definitely from fatigue accumulated within the workout
- I decided this morning that I'll start my new block of training today. I'll be scrapping amrap sets from my volume workouts and dividing top weight sets into multiple sets of 2-5 with a goal rep range of 9-10/7-8/5-6 in the upcoming 3 weeks respectively. Working up weight, and backoff weight will still be done with 3 reps. Still debating on a few ideas for my intensity workout(s).
-
[U][B]1/4/16[/B][/U]
[B]squat[/B]
45*10
135*7
185*5
225*3
275*2
295*1
belt
315*3@7
325*3@7.5
335*2@8
335*2@8.5
335*3@8
335*3@8.5
310*5@8.5
[B]lat pull downs[/B]
85*10
100*10
100*10
115*10
[B]good mornings[/B]
135*4 sets*8 reps
[B]farmer walks - 1 dumbbell[/B]
50lbs * 4 sets*idk distance?
felt obliques really working, but I can definitely go somewhat heavier
- just putting in the work for slow but consistent progress...
-
Monkay, WTF is an oblique?
Not srs.
Do you feel strange walking around the gym with farmer's walks? I always feel awkward when I even attempt it. Have been considering adding it to the routine.
-
[QUOTE=TypeNirvash;1414693253]Monkay, WTF is an oblique?
Not srs.
Do you feel strange walking around the gym with farmer's walks? I always feel awkward when I even attempt it. Have been considering adding it to the routine.[/QUOTE]
One of my trainer friends was actually walking back and forward next to me talking about his college classes, so it was quite funny yesterday. The area I did it in was rather clear, so there wasn't really any issue.
-
[QUOTE=themonkay;1414694533]One of my trainer friends was actually walking back and forward next to me talking about his college classes, so it was quite funny yesterday. The area I did it in was rather clear, so there wasn't really any issue.[/QUOTE]
I feel like I would have to do it in the dark recesses of the gym... Silently pacing, back and forth... Waiting...
To put the weight back down... You know, cuz farmers walks are unpleasant ;)
-
[QUOTE=TypeNirvash;1414695203]I feel like I would have to do it in the dark recesses of the gym... Silently pacing, back and forth... Waiting...
To put the weight back down... You know, cuz farmers walks are unpleasant ;)[/QUOTE]
this is why treadmills need a dumbbell holder on each side
-
[QUOTE=themonkay;1414695733]this is why treadmills need a dumbbell holder on each side[/QUOTE]
never thought of doing farmers walks on treadmills.
Invent that and you'll be a millionaire!!
-
[QUOTE=themonkay;1414695733]this is why treadmills need a dumbbell holder on each side[/QUOTE]
I claim 20% royalties on your new invention because I supported it before it became a thing, okay?
-
[QUOTE=themonkay;1414695733]this is why treadmills need a dumbbell holder on each side[/QUOTE]
Ding ding ding; we have a winner.
-
[QUOTE=wlodarczykn;1414697243]never thought of doing farmers walks on treadmills.
Invent that and you'll be a millionaire!![/QUOTE]
[QUOTE=TypeNirvash;1414697383]I claim 20% royalties on your new invention because I supported it before it became a thing, okay?[/QUOTE]
[QUOTE=gomil;1414698623]Ding ding ding; we have a winner.[/QUOTE]
I need a catchy name though...
Farmer-Mill?
Tread-Dumb?
Ultra-super-weighted-walking-muscle-swole-sculptor 2.0?
-
[QUOTE=themonkay;1414699703]I need a catchy name though...
Farmer-Mill?
Tread-Dumb?
Ultra-super-weighted-walking-muscle-swole-sculptor 2.0?[/QUOTE]
How about;
Moving Floor For Dumbbell Walking?
Or maybe go with something flashy like;
Dumbbell-Floor-Tron-V2000
-
"Tread-Dumb" lmaooooo
[QUOTE=themonkay;1414538133]
lifted with DAaaMan64 :). Always a fun experience as he brings up topics and questions that challenge me to think and discover things about my own training.[/QUOTE]
hah thanks. Be careful though, this is how people get in their own heads ;)
[QUOTE=themonkay;1414684313]
[B]squat[/B]
315*3@7
325*3@7.5
335*2@8
335*2@8.5
335*3@8
335*3@8.5
310*5@8.5[/QUOTE]
Any particular reason you have such variance in rep ranges here? RPE just dictating reps?