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So much fap material in here. Scenic pics of the outdoors, a 200x5 bench vid that you made look easy, and then some 110x5 seated presses
:D Great work and good choice putting the press oriented work day before the pull oriented one. I have noticed that pulling before you press can screw with the presses but not the other way around(unless you are setting deadlift max PRs)
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[QUOTE=400Lb Gorilla;1619444651]So much fap material in here. Scenic pics of the outdoors, a 200x5 bench vid that you made look easy, and then some 110x5 seated presses
:D Great work and good choice putting the press oriented work day before the pull oriented one. I have noticed that pulling before you press can screw with the presses but not the other way around(unless you are setting deadlift max PRs)[/QUOTE]
This.
Your gains are gonna be crazy if you keep this chit up bro.
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[b]Monday 10.19.2020: Chest[/b]
Killer day today to kickstart Monday!
Pretty low key weekend, no climbs. The mountains got 5-8" of snow Friday and Saturday which is cool as hell. Can't wait to break out the snowshoes and spikes!
BW on Saturday was 179. Belly is looking way leaner, top 4 abs are popping like crazy. Chest is puffing back up. Dig it
[b]Bench[/b]
45 x 10
45 x 10
95 x 5
135 x 5
165 x 3
185 x 1
205 x 5
205 x 5
205 x 5
[i]vid of 1st set. Heavy but I never had any doubt that I'd miss a rep. the final rep of the last set was a slow ass grinder. 225 would be an easy single right now. giggity[/i]
[b]CGBP[/b]
135 x 8
135 x 8
135 x 8
[b]Dips[/b]
x10
x10
[i]Dusted off the ole dip handles![/i]
[b]DB Flies[/b]
22.5s x 10
22.5s x 10
22.5s x 10
[youtube]AJKdhY39Aag[/youtube]
[QUOTE=Raigs;1619422001]Nice sessions lately. 4am is wild. Back to back upper body workouts I bet your feeling it?
Great that the RDL didn’t hurt your hernia. That’s a big step right?[/QUOTE]
Any big movement that doesn't hurt that spot is a plus so I'm pretty stoked! The push 1st day pull the 2nd is a nice lineup, I dig it!
4AM gets old by Friday haha (even more so if I'm up at 3 for a climb on Saturday)
[QUOTE=400Lb Gorilla;1619444651]So much fap material in here. Scenic pics of the outdoors, a 200x5 bench vid that you made look easy, and then some 110x5 seated presses
:D Great work and good choice putting the press oriented work day before the pull oriented one. I have noticed that pulling before you press can screw with the presses but not the other way around(unless you are setting deadlift max PRs)[/QUOTE]
Thanks dude! Mountain treks have been great, this is a great time of year for it. I definitely like push day before the pull when it's back to back
[QUOTE=dopamine72;1619537221]This.
Your gains are gonna be crazy if you keep this chit up bro.[/QUOTE]
Thanks dope!
My strength is way off where I used to be, but physically the gains are flying back. Looking way leaner and chest and shoulders are quickly filling back out.
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[B]Tuesday 10.20.2020: Legs[/b]
Woke up feeling great today! Didn't linger at all after the alarm went off, just snapped up and got after it.
Bar felt light on the back which was great. I think adding a couple heavy sets on calf raises is helping getting the body used to having that kinda load on the shoulders again.
[b]Split Squats[/b]
45 x 5
75 x 5
95 x 3
115 x 5
115 x 5
115 x 5
[i]these felt great, really crushed them. Heaps more in the tank[/i]
[b]Good Mornings[/b]
115 x 5
115 x 5
115 x 5
[b]Calf Raises[/b]
135 x 20
185 x 20
205 x 20
225 x 10
205 x 10
185 x 10
135 x 20
BW x 20
[i]nice ramp up to get some heavy weight on the back then a drop set down to really torch them[/i]
[b]Kneeling Ab Wheel Rollouts[/b]
x10
x10
x10
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That’s great the bar felt light with those split squats. Been seeing you do them over time shows how good and strong you have become with them.
5-8” already holy cow! What’s the weather like at 4am?
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[b]Wednesday 10.21.2020: Shoulders[/b]
Not a bad session today. Tough to get up- I wanted to keep sleeping so I hit snooze twice before forcing myself up.
I slept funny a few nights ago and since then the left side of my neck / trap has been sore. Didn't seem to affect the workout but I hope it loosens up soon.
[b]Seated OHP[/b]
45 x 10
45 x 10
75 x 5
100 x 3
115 x 5
115 x 5
115 x 3
[i]heavy! Couldn't quite get 5 on the last set, but considering how the bar felt, I'm happy as hell I got 5 on the 1st 2.[/i]
[b]Chained Speed Bench[/b]
115 x 3
120 +60 Chains x 3
120 +60 Chains x 3
120 +60 Chains x 3
120 +60 Chains x 3
120 +60 Chains x 3
[i]pretty quick[/i]
[b]Standing Lateral Raises[/b]
15 x 10 (each arm)
15 x 10
15 x 10
[b]OH Tricep Extensions Resistance band[/b]
x10
x10
x10
[i]Great stretch[/i]
[QUOTE=Raigs;1619950521]That’s great the bar felt light with those split squats. Been seeing you do them over time shows how good and strong you have become with them.
5-8” already holy cow! What’s the weather like at 4am?[/QUOTE]
Thanks dude! Can't believe how much I've taken to that lift, I was skeptical when I first tried them- sh!t is hard!
In the mountains it's been pretty chilly. It was around 40° last time I was out. Even colder last weekend when it snowed. I can't wait for snowshoes and crampons.
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OHP always feels so fuked unless you're doing it like 1x a week lol such a tough movement
I didn't realize your grip was so wide on bench also, dayummm. You ever try a slightly closer grip?
Once again its very cool to see the gains come back so fast, nice work bruh.
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[QUOTE=dopamine72;1619982061]OHP always feels so fuked unless you're doing it like 1x a week lol such a tough movement
I didn't realize your grip was so wide on bench also, dayummm. You ever try a slightly closer grip?
Once again its very cool to see the gains come back so fast, nice work bruh.[/QUOTE]
Thanks dude! feels so good having some gains come back, with numbers and in the mirror.
Dem long monkey arms like the wider grip haha, middle fingers on the rings! Activates my chest so much better. Always found that to be my sweet spot back in the day, haven't tried moving it since my restart this year
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[B]Thursday 10.22.2020: Back[/b]
Little bit easier time getting up this AM. Pretty nice extended session, good MMC all around
Tried dope's one leg SLDL, gonna need more practice to keep balance haha
[b]Wide Grip Lat Pulldowns[/b]
90 x 10
90 x 10
90 x 10
[b]DB Rows[/b]
82.5 x 5
82.5 x 5
82.5 x 5
[b]RDL[/b]
95 x 10
115 x 10
115 x 10
115 x 10
[b]BB Shrugs[/b]
115 x 10
115 x 10
115 x 10
[b]EZ Bar Curl w/ Arm Blaster[/b]
55 x 10
55 x 10
55 x 10
[i]SICK pump[/i]
[b]Kneeling Ab Wheel Roll outs[/b]
x10
x10
[b]Hammer Curls[/b]
30s x 6
30s x 6
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Nice Volume Woody^
So happy you tried the one legged SLDL's, the balance will come fast!
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[b]Monday 10.26.2020: Bench[/b]
Definitely an asterisk on this one. Stiff neck from the other day just got worse and worse. I could barely turn my head Saturday, so sh!tty 2 nights of sleep. It's loosened up a bit, but difficult to get into that tight setup on the bench. I busted out a couple sets but definitely not at 100%
[b]Bench[/b]
45 x 10
45 x 10
95 x 5
135 x 5
175 x 3
210 x 3
210 x 3
210 x 3
[i]easily had another rep but didn't want to risk a grinder[/i]
[b]CGBP[/b]
135 x 8
135 x 8
135 x 8
[b]Dips[/b]
x7
x8
x8
[b]DB Flies[/b]
22.5s x 10
22.5s x 10
22.5s x 10
[QUOTE=dopamine72;1620312341]Nice Volume Woody^
So happy you tried the one legged SLDL's, the balance will come fast![/QUOTE]
I'm gonna rip em again this week! It took me a few tries to feel semi competent with split squats
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Solid pushing for having a cramped up neck. Them neck/trap muscles are more important to overall strength than most people realize. At least you didnt have a pull workout while your neck is getting better.
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[b]Tuesday 10.27.2020: Legs[/b]
Neck is still fukked, although my ROM is getting a bit better. Didn't want to mess with any weight on my shoulders so I did a modified leg session. Still trashed them pretty good.
[b]Split Squats[/b]
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10
[i]no added weight, but cot damn these are still punishing[/i]
[b]One Leg SLDL[/b]
45 x 5
45 x 5
45 x 5
45 x 5
[i]form work. Getting better at keeping balance, maybe next time I'll try some weight on the bar[/i]
[b]Calf Raises[/b]
60 x 20
60 x 20
60 x 20 >> BW x 20
[i]holding 30lb DBs, toes on 2" block[/i]
[b]BB Curls[/b]
45 x 15
45 x 15
45 x 15
[i]sick pump![/i]
[QUOTE=400Lb Gorilla;1620487771]Solid pushing for having a cramped up neck. Them neck/trap muscles are more important to overall strength than most people realize. At least you didnt have a pull workout while your neck is getting better.[/QUOTE]
Thanks dude!
Yea it sucks, even just to tense up for a heavy grinder just shoots pain through the whole area.
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Just tried them split squats again today as well. I like your idea of bodyweight. I should have done that to start them off lol. The odd addition of BB curls at the end of this made me laugh for some reason.
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[b]Wednesday 10.28.2020: Shoulders[/b]
Fukked up neck week continues. Bothered my sleep last night but I still had plenty of energy this AM. BB OHP wasn't happening so I didn't even try. Got some decent work in tho
[b]Arnold Presses[/b]
22.5s x 15
30s x 10
30s x 10
30s x 10
[b]Lateral Raises (Plate Pinch)[/b]
15 x 10
15 x 10
15 x 10
[i]felt different with plates than with DBs[/i]
[b]Chained Speed Bench[/b]
45 x 10
45 x 10
115 x 3
125 +60 Chains x 3
125 +60 Chains x 3
125 +60 Chains x 3
125 +60 Chains x 3
125 +60 Chains x 3
[i]neck felt better getting into position on the bench today compared to Monday. These felt great, super fast.[/i]
[b]Tricep Ext w/ Resistance Band[/b]
blue band x 10
blue band x 10
blue band x 10
[b]Face Pulls w/ Resistance Band[/b]
blue band x 10
blue band x 10
blue band x 10
[QUOTE=400Lb Gorilla;1620598631]Just tried them split squats again today as well. I like your idea of bodyweight. I should have done that to start them off lol. The odd addition of BB curls at the end of this made me laugh for some reason.[/QUOTE]
Gotta get them guns SWOLE!
I love those split squats, even with just BW, they're straight punishers.
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[B]Thursday 10.29.2020: Back[/b]
[b]OH Close Grip Lat Pulldown[/b]
90 x 12
90 x 12
90 x 12
[b]DB Rows[/b]
82.5s x 5
82.5s x 5
82.5s x 5
82.5s x 5
82.5s x 5
[i]bothered my neck a bit so I did less reps but more sets[/i]
[b]UH Close Grip Lat Pulldowns[/b]
90 x 15
90 x 15
90 x 12
[b]One Leg SLDL Balance Work[/b]
45 x 5 (each leg)
45 x 5
45 x 5
[i]balance is getting better[/i]
[b]EZ Bar Curls w/ Arm Blaster[/b]
65 x 8
65 x 6
65 x 6
[b]Hammer Curls[/b]
22.5s x 10
22.5s x 10
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Damn still pushing even with a wonky neck. Have you done anything to try to fix your neck? Massage or Chiro? I can’t even function with a bad neck. I immediately go and get it fixed.
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[b]Monday 11.2.2020: Chest[/b]
Killer Monday session, tore it up for over an hour, everything feels great and motivation is high.
BW was 177 on Saturday, so slowly on a downward trend. I'm fine with that, strength has been awesome and I have a lot of spare tire to lose around my midsection.
Diet has been decent although I had more drinks last week than previous weeks. Nothing crazy, but 1-2 every evening. Still good that I'm down a pound a week.
Really trying to keep a self improvement mindset constant and it's been paying off with gym motivation for sure.
[b]Bench[/b]
45 x 10
45 x 10
95 x 5
135 x 5
165 x 3
195 x 1
210 x 5
210 x 4
225 x 1 *Hnnnngggg 1st time post surgery
170 x 10
[i]fuk yea. stoked I got 210x5 for one set. Probably could have eeked out the 5th rep on the 2nd set but I didn't want an all out grinder. 225 was gravy, could have had a double. Was stoked to get 10 on the burnout set[/i]
[b]CGBP[/b]
140 x 8
140 x 8
140 x 8
[b]Dips[/b]
BW x 8
BW x 8
BW x 8
[b]Resistance band punching drill[/b]
x50
x50
[i]hooked bands behind me, one for each arm and gave it the old 1-2 for a spell.[/i]
[b]Plate Lateral Raises[/b]
10 x 12
10 x 12
10 x 12
[b]DB Flies[/b]
22.5s x 12
22.5s x 12
[youtube]128YL1FVd0c[/youtube]
[QUOTE=Raigs;1620896741]Damn still pushing even with a wonky neck. Have you done anything to try to fix your neck? Massage or Chiro? I can’t even function with a bad neck. I immediately go and get it fixed.[/QUOTE]
I thought about chiro, but it seemed to be muscular strain. Not 100% better yet but much better the last two days.
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oh snap, forgot to post a pic of my new toy that I picked up the weekend:
[img]https://i.imgur.com/AiC9cSQ.jpeg[/img]
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Damn you made that 225 look like a warmp-up single to something heavier. Benchpress is coming along really well and very quickly. Whats the plan for bench from here?
also, ^^^^^ hnnnnnnggg. What caliber pew pews does that throw around?
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[QUOTE=400Lb Gorilla;1621167261]Damn you made that 225 look like a warmp-up single to something heavier. Benchpress is coming along really well and very quickly. Whats the plan for bench from here?
also, ^^^^^ hnnnnnnggg. What caliber pew pews does that throw around?[/QUOTE]
Thanks apeman! feelsgood to hit 225 again. I knew I could smash it easy, but after 2 sets of 210, I was surprised at HOW easy. dig it
That baby is chambered for 5.56mm / .223.
He sold me 2 boxes of ammo with it so I'd have something, but I quickly ordered 1000 rounds online, should be here by week's end
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Well you hit 225# you must be feeling better. Nice chest day and what an awesome new toy
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[b]Tuesday 11.3.2020: Legs[/b]
Walking might be a problem today...
[b]Split Squats[/b]
BW x 5
45 x 5
75 x 5
95 x 4
120 x 5
120 x 5
120 x 5
[b]Good Mornings[/b]
120 x 5
120 x 5
120 x 5
[b]Standing Calf Raises[/b]
120 x 30 >> drop set >> BW x 20
120 x 30 >> drop set >> BW x 20
120 x 30 >> drop set >> BW x 20
[b]Kneeling Ab Wheel[/b]
x10
x10
[i]must have got a good ROM here, cause 2 sets and my abs were wrecked[/i]
[b]BB Curls[/b]
45 x 12
45 x 12
45 x 12
[QUOTE=Raigs;1621194071]Well you hit 225# you must be
feeling better. Nice chest day and what an awesome new toy[/QUOTE]
Thanks dude! feels good to get that back. for reps next time!
neck/ trap is prob 80% better. It's more of a nuisance now
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[b]Wednesday 11.4.2020: Shoulders[/b]
Neck is feeling prob 85-90% healed. Well enough to OHP, but I ended up backing the weight off a bit.
[b]Seated OHP[/b]
45 x 10
45 x 10
75 x 5
95 3
115 x 3
95 x 8
95 x 8
[i]115 was heavy and I could feel it in my neck / trap so I backed off and did 2 higher rep sets[/i]
[b]Chained Bench[/b]
135 x 3
135 +60 Chains x 3
135 +60 Chains x 3
135 +60 Chains x 3
[b]Lateral Raises[/b]
15s x 12
15s x 12
15s x 12
[b]Resistance Band Face Pulls[/b]
x15
x15
x15
[b]Resistance Band Overhead Trcieps Extension[/b]
x15
x15
x15
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Chain bench, split squats and a new AR?
Think my test levels just went up
Nice work pushing through a neck strain, I hate that crap. No point in resting and losing gainz lol
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[b]Thursday 11.5.2020: Back[/b]
Hit snooze a few times this morning but still managed to get to my gym by 4:30. Great session, MMC was on point and I hit some nice volume despite the late start.
[b]Overhand Close Grip Lat Pull Down[/b]
90 x 10
90 x 10
90 x 10
[b]DB Rows[/b]
82.5s x 7
82.5s x 7
82.5s x 7
[b]Single Leg SLDL[/b]
45 x 5
45 x 5
[i]form work, balance still needs work[/i]
[b]Romanian DL[/b]
135 x 5
135 x 5
135 x 5
[b]Bent Over BB Row[/b]
45 x 10
95 x 10
95 x 10
95 x 10
[i]light weight, great MMC[/i]
[b]Underhand Close Grip Lat Pull Down[/b]
90 x 10
90 x 10
90 x 10
[b]EZ Bar Curls w/ Arm Blaster[/b]
55 x 10
55 x 10
55 x 10
[b]Hammer Curls[/b]
22.5s x 10
22.5s x 10
[b]Resistance Band Curls[/b]
x10
x10
[QUOTE=dopamine72;1621412771]Chain bench, split squats and a new AR?
Think my test levels just went up
Nice work pushing through a neck strain, I hate that crap. No point in resting and losing gainz lol[/QUOTE]
Haha right on! Thanks dude
Yea I don't want any forced breaks, I'll find something lighter or different to do until I heal. Early morning workouts have been a staple in my mental health since I've gotten back to it.
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Strong volume man dear god!
Love this chit, you're my #1 motivator this last couple months
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All the work going on in here. Nice sessions pushing through the neck problem. Your upper back had to be blown up after that session!
MMC is what?
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[b]Monday 11.9.2020: Chest[/b]
Not as good as last Monday's session, but diet was complete sh!t yesterday, barely had any calories plus drank some boooooze. Things felt ok, but I dialed back the volume a little bit. Next week I'll reset my bench weight down
I did make it to the range and popped off a few rounds through a bunch of my guns. the new AR is sweet
[b]Bench[/b]
45 x 10
45 x 10
95 x 5
135 x 5
165 x 3
190 x 1
210 x 4
210 x 3
210 x 2
185 x 8
[b]CGBP[/b]
145 x 8
145 x 8
[b]Dips[/b]
BW x 10
BW x 10
[b]Lateral Plate Raises[/b]
10 x 15
10 x 15
10 x 15
[b]DB Flies[/b]
30s x 10
30s x 10
30s x 10
[QUOTE=dopamine72;1621567241]Strong volume man dear god!
Love this chit, you're my #1 motivator this last couple months[/QUOTE]
Thanks my man! That means a lot!
[QUOTE=Raigs;1621584541]All the work going on in here. Nice sessions pushing through the neck problem. Your upper back had to be blown up after that session!
MMC is what?[/QUOTE]
Mind Muscle Connection
Thanks dude! Glad the neck is almost back to normal, that sh!t sucked for the first week. Old guy problems lmao
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Do you need to dial the bench numbers back. It seems the problem isn’t strength it would be the diet from the day before?