Your DL numbers. Wow. Damn I've been gone way too long!
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Your DL numbers. Wow. Damn I've been gone way too long!
[QUOTE=MoEcho;1540269061]Your DL numbers. Wow. Damn I've been gone way too long![/QUOTE]
Thanks! I'm hoping to make some big deadlift gainz this year. 200kg, I'm calling you out!
[size=+2]Today's Workout: Bench Day (GZCL W8D4)[/size]
Weigh in: 173.0
Warmup: Assault Bike, Prying Squats, Glute Bridges, Halos, Pullups, 1 Arm Swings
[youtube]YHPhwZBlpMk[/youtube]
[color=red]Slingshot Bench
5x45, 3x75, 2x105, 1x135, 1x145, 3x157.5, 2x2x162.5, 2x1x167.5, 5x167.5 (AMRAP)[/color]
These felt a bit heavy, but I got all my reps. Had my dad give me a lift off on the AMRAP set.
[color=red]Barbell Row SS Incline Bench
3x6x110, 1x10x110; 4x6x110[/color]
Incline bench felt heavy, so I didn't do an amrap set.
[color=red]Turkish Get Ups
3x1x20lbs[/color]
These kicked my ass.
[color=purple]Tri Set: DB Flies, DB Reverse Flies, KB Lat Raises
3x15x12.5, 3x11x7.5, 3x13x8.5[/color]
OOH the pump
I burned 200 more cals than I usually do at the gym just from the swings and the Turkish get ups. I'll be doing these a lot more.
Tonight's Dinner: Mustard Fried Chicken over Beets, Carrots, Beet Greens, and Smashed Potatoes.
[img]https://s10.postimg.org/5tu6mveo9/IMG_4618.jpg[/img]
I accept your challenge! :d
Nice session! Love me some turkish get ups!! Awesome that you work out with your dad!!
[QUOTE=MoEcho;1540304861]I accept your challenge! :d[/QUOTE]
:D
[QUOTE=JenSTL4;1540324661]Nice session! Love me some turkish get ups!! Awesome that you work out with your dad!![/QUOTE]
I work out w/ my sister too. We try to stay in shape together.
[size=+2]Today's Workout: Squat Day (GZCL W8D5)[/size]
[img]https://i2.wp.com/anymanfitness.com/wp-content/uploads/2016/08/willy-meme.jpg?resize=300%2C297[/img]
Weigh in: 172.6
Warmup: Assault Bike, Prying Squats, Glute Bridges, Halos, Pullups, 1 Arm Swings
[color=red]1 Arm Kettlebell Swings
5x20x22[/color]
I switch hands half way through each set.
[youtube]K_50tyqeIvI[/youtube]
[color=blue]Squats
5x45, 3x95, 2x135, 1x185, 1x225, 1x245, 3x260[/color]
I only did the first work set for squats. I'm testing my 1RM on Monday and didn't want to wear myself out.
[color=red]Turkish Get Ups
3x1x20 (each side)[/color]
Still kicked my butt.
[color=red]Single Leg Rdls SS Pause Squats
3x6x22.5, 1x10x22.5; 3x6x150, 1x8x150[/color]
I had to belt up for my last set. My lower back was worn out.
[color=purple]GHRs SS Leg Extensions
3x11x7.5; 3x13x50[/color]
Ooh the pain!
[color=purple]Pallof Press
3x12x28[/color]
Was tough
Stretching
Tonight's Dinner: Chicken Parm Casserole
[img]https://s10.postimg.org/56n08i609/IMG_4623.jpg[/img]
oooo 1rm testing soon. Fun times.
Food looks delicious too. I never make much with marinara but might need to in the near future.
Rampage that squat max on Monday!
[QUOTE=Partyrocking;1540429751]I work out w/ my sister too. We try to stay in shape together.[/QUOTE]
Very cool!! It helps to have all that support!
Excited to see what your 1RM is for squats!!
Pallof press is no joke!
Yummy looking chicken parm.
Good luck on the 1rm testing!
[QUOTE=Fiction2Fitness;1540435681]oooo 1rm testing soon. Fun times.
Food looks delicious too. I never make much with marinara but might need to in the near future.[/QUOTE]
[QUOTE=thehobbes;1540534411]Rampage that squat max on Monday![/QUOTE]
[QUOTE=JenSTL4;1540644041]Very cool!! It helps to have all that support!
Excited to see what your 1RM is for squats!!
Pallof press is no joke![/QUOTE]
[QUOTE=LunaLifts;1540680111]Yummy looking chicken parm.
Good luck on the 1rm testing![/QUOTE]
Thanks guys! Squat testing happened and it wuz good
[size=+2]Testing Day: Squats[/size]
[img]https://memegenerator.net/img/instances/500x/73510616/me-follow-your-program-me-to-me-test-your-1rm.jpg[/img]
Weigh in: 171.0
Warmup: Assault Bike, Pullups, Prying Squats, Glute Bridges, Halo
[youtube]pjEqNNyqonY[/youtube]
[color=blue]Squats
5x45, 3x95, 2x135, 1x185, 1x225, 1x245, 1x275, 1x295-9lbs over 3rd attempt, 1x315-29lbs over 3rd attempt[/color]
I'm back to 3 plates baby!
[color=red]RDLs
5x135, 5x155, 5x170[/color]
I was too lazy to do any more sets. Will use 180 as my new training max.
[color=red]1 Arm KB Swings
5x20x35lbs[/color]
Ooh, my booty's sore.
[color=red]Turkish Getups
5x1x20lbs per side[/color]
Finally got my 5 reps. Will try 22lbs tomorrow.
Tonight's Dinner: Smashed Meatball Pizza
[img]https://s10.postimg.org/fwgbbamsp/IMG_8745.jpg[/img]
Yay for squats. Congrats on getting back to the 3 plates. Very well done.
[QUOTE=Partyrocking;1540736141]
I'm back to 3 plates baby![/QUOTE]
Yass! Killed it!
Damn girl!!! Way to go!! Time to step up my game I see... :)
[size=+2]Testing Day: Bench Press[/size]
Weigh in: 171.6
Warmup: Assault Bike, Pullups, Prying Squats, Glute Bridges, Halo
[youtube][url]https://youtu.be/Kx-5CH7nlsU[/url][/youtube]
[color=blue]Bench Press
5x45, 3x75, 2x105, 1x135, 1x155, 1x170, 1x175[/color]
Was not happy. I was hoping to get 180+, but 170 moved slow, and I barely got 175. My chiropractor said that I'm losing power w/ my legs instead of gaining it. Still need to figure out my leg drive. Also, my lats aren't engaged/tight when I press either. Hoping I can fix these issues soon and actually get my bench going in the right direction.
[color=red]Barbell Row
5x95, 5x115, 5x125[/color]
Smooth Sailing
[color=red]1 Arm KB Swings
5x20x40lbs[/color]
A bit hard on the left side.
[color=red]Turkish Getups
5x1x22lbs per side[/color]
My chiro gave me so me form tips for these, so I'm going to reset the weight and work on doing them with better form. I tried to practice at home, but my dog kept trying to take the kettlebell and sit on me.
Tonight's Dinner; Arctic Char w/ Crispy Potatoes, Rainbow Chard, Cauliflower, Carrots, Celery, and Beets.
[img]https://s26.postimg.org/58sxtvzc9/IMG_4658.jpg[/img]
[QUOTE=Partyrocking;1540736141]
[color=blue]Squats
5x45, 3x95, 2x135, 1x185, 1x225, 1x245, 1x275, 1x295-9lbs over 3rd attempt, 1x315-29lbs over 3rd attempt[/color]
I'm back to 3 plates baby![/quote]
YEAHHH, way to rampage it!!!
[quote]
Ooh, my booty's sore.[/quote]
LMAO I feel ya dude.
[QUOTE=Partyrocking;1540864341]
[color=blue]Bench Press
5x45, 3x75, 2x105, 1x135, 1x155, 1x170, 1x175[/color]
Was not happy. I was hoping to get 180+, but 170 moved slow, and I barely got 175. My chiropractor said that I'm losing power w/ my legs instead of gaining it. Still need to figure out my leg drive. Also, my lats aren't engaged/tight when I press either. Hoping I can fix these issues soon and actually get my bench going in the right direction.
[/QUOTE]
Still moving some heavy ass wt on these. Think about frogs and golf and your bp issues will be fixed srs.
[QUOTE=Partyrocking;1540864341]
My chiro gave me so me form tips for these, so I'm going to reset the weight and work on doing them with better form. I tried to practice at home, but my dog kept trying to take the kettlebell and sit on me.[/QUOTE]
Lol, that's adorable.
Sorry bench didn't go the way you wanted. At least you know what needs to be improved. Once the legs, and lats cooperate, you'll be crushing it. :D
[QUOTE=thehobbes;1540870261]
Still moving some heavy ass wt on these. Think about frogs and golf and your bp issues will be fixed srs.[/QUOTE]
You have the best cues.
[QUOTE=thehobbes;1540870261]YEAHHH, way to rampage it!!!
LMAO I feel ya dude.
Still moving some heavy ass wt on these. Think about frogs and golf and your bp issues will be fixed srs.[/QUOTE]
LMAO! JTS is putting out a series on how to bench. I've watched all of the videos 2-3 times. I got a lot to work out.
[QUOTE=LunaLifts;1540907021]Lol, that's adorable.
Sorry bench didn't go the way you wanted. At least you know what needs to be improved. Once the legs, and lats cooperate, you'll be crushing it. :D
[/QUOTE]
Thanks. Apparently, my elbows are in the wrong position when I bench. I've got plenty to work on.
[size=+2]Testing Day: Deadlifts[/size]
Weigh in: 170.8
Warmup: Assault Bike, Kettlebell Swings, Dead Hangs
[youtube]b03pX0GF0Z8[/youtube]
[color=blue]Deadlifts
5x135, 3x185, 1x225, 1x275, 1x315, [B]1x365[/B][/color]
Heaviest I've pulled in about a year (almost 20lbs more than my meet in November). I'm also 15lbs lighter than I was last year. Deads felt great. I could have done more, but I don't want to rush the process.
[youtube]2dw1SDqSG9Q[/youtube]
[color=red]Safety Squat Bar
5x70 (just the bar), 2x5x`10, 5x140, 5x150[/color]
Didn't even know my gym was going to get one of these. It was fun. I think I'll do these instead of front squats next week. I can use more weight.
[color=red]1 Arm Kettlebell Swings
5x20x50[/color]
These made my elbow a bit achy.
Tonight's Dinner: Tandoori Chicken over Masoor Dal, Aloo Gobi, and Brown Rice
[img]https://s26.postimg.org/6i5mhsqjt/IMG_4689.jpg[/img]
[size=+2]Testing Day: Incline Bench[/size]
Weigh in: 170.2
Warmup: Assault Bike, Kettlebell Swings, Pullups
[youtube]fpHntMZ87g8[/youtube]
[color=blue]Bench Press
5x45, 3x73, 2x105, 1x135, 1x155, 1x170[/color]
I moved my grip out so that my elbows would be under my wrists. Felt stronger, but now my shoulders are sore.
[color=red]Incline Bench
1x140[/color]
It was a bit easy, but I'm okay with that. I forgot to record the rep.
[color=red]Seal Rows
5x35, 5x45, 5x55[/color]
The 55s were hard.
Well, that's it for testing week. I'll be starting Jacked N Tan on Monday.
Hey Partyrock! You are seriously rockin it in this journal! Your progress is fantastic and inspiring. Loved your story. Are you still practicing law?
Strong incline single! Was the safety squat bar awkward? I've wanted to get one of those for a long time.
[QUOTE=JK000;1541199221]Hey Partyrock! You are seriously rockin it in this journal! Your progress is fantastic and inspiring. Loved your story. Are you still practicing law?[/QUOTE]
Thanks.
I'm more interested in business these days. My legal background helps, but I atm, I'm not doing any wok that requires a license.
[QUOTE=thehobbes;1541199431]Strong incline single! Was the safety squat bar awkward? I've wanted to get one of those for a long time.[/QUOTE]
Thanks. The SSB was a bit awkward for me. My elbow and my knee kept hitting each other on the bottom of the lift, so I'll need to work on that.
I'd look on craigslist in February/March. A lot of people try to unload equipment around that time, and you might find a good deal.
[size=+2]Today's Workout: Squat Day (JNT 2.0 W1D1)[/size]
[img]http://m.memegen.com/j7erf7.jpg[/img]
Weigh in: [color=orange]169.0[/color]-new low
Warmup: Assault Bike, Goblet Squats, Glute Bridges, Halos, Pullups, Swings
[youtube]1ee_H1gVt6U[/youtube]
[color=blue]Squats
5x45, 3x95, 2x135, 1x185, 1x225, 10x235-new 10RM, 2x6x197.5, 1x8x197.5 (AMRAP)[/color]
These were brutal! I haven't squatted more than 5 reps in like 6 months.
[img]https://i.imgur.com/u5IgMHb.jpg[/img]
[color=red]SLDLs
4x10x135lbs[/color]
I was only supposed to do 110lbs, oops!
[color=red]Single Leg Leg Press
15x300, 3MRS (15, 12, 12)[/color]
Ooh they burned
[color=red]Glute Bridges
15x105, 3MRS(13, 12, 10)[/color]
OOh my butt hurt!
[img]https://sayingimages.com/wp-content/uploads/when-i-woke-up-n-felt-my-legs-lord-jesus-they-on-fire-after-leg-day-meme.jpg[/img]
[color=purple]Leg Extensions
20x40, 3MRS(14, 11, 10)[/color]
Quads on fire!
[color=purple]Leg Curls
20x65, 3MRS(16, 14, 12)[/color]
Hamms were waddling
[color=purple]Standing Calf Raises
20x95lbs, 3MRS(16, 14, 13)[/color]
Calves ded!
This was a crazy workout. According to my HR monitor, I burned 954 calories in about 2 hours (including warmup/cooldown). I did 28 work sets in 80 minutes. Was knackered the rest of the day!
Tonight's Dinner: Deep Dish Pizza
[img]https://s26.postimg.org/tlgvcl33t/IMG_4714.jpg[/img]
Jeez dude, you went so hard that some baby cows perished in your rampage? :/ Oh, wait... leg muscles of peace. :D
Good grief this thread is making me hawngry, here’s my contribution:
Salmon with cajun seasoning, also sweet potato fries, u like?
[img]https://i.imgur.com/wQewDbK.jpg[/img]
[QUOTE=thehobbes;1541511621]Jeez dude, you went so hard that some baby cows perished in your rampage? :/ Oh, wait... leg muscles of peace. :D[/QUOTE]
LMAO! Legs are surprisingly okay today. Most of the soreness is in my calves.
[QUOTE=JaymzJ;1541511991]Good grief this thread is making me hawngry, here’s my contribution:
Salmon with cajun seasoning, also sweet potato fries, u like?
[/QUOTE]
I love salmon w/ sweet potatoes.
That workout was def crazy awesome. Good lawd. Congrats on your new 10 rm. Pizza looks mighty tasty too - you needed it after all that!
Thanks. I always make pizza on Mondays. They're usually my roughest day of the week, but Idk. Deadlift Thursday's gonna get wild.
[size=+2]Today's Workout: Bench Day (JNT W1D2)[/size]
Weigh in: 170
Warmup: Assault Bike, Goblet Squat, Glute Bridges, Halo, Pullups, KB Swings
[youtube]PVtfZV81XUo[/youtube]
[color=blue]Bench Press
5x45, 3x75, 2x95, 1x115, 10x130-new 10RM, 2x6x110, 1x9x110(AMRAP)[/color]
First day w/ my new grip. The early reps were easy, but I was fatiguing by the end.
[color=red]Barbell Rows
4x10x95[/color]
Crushed it!
[color=red]DB Shoulder Press
1x15x25, 3MRS (8, 6, 4)[/color]
I lost reps fast with this one.
[color=red]Slingshot Dips
1x15, 3MRS (9, 7, 7)[/color]
I used the slingshot, so I could get more reps. Chest was pumped as f*ck
[color=purple]Facepulls
1x20x21, 3MRS (16, 15, 14)[/color]
OOh my rear delts were on fire
[img]https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcSDmAOmPLuLYPhVLFzyswuzYrXAWZOO85tsT4PJjakQVZImRxfB[/img]
[color=purple]Tate Press
1x20x20, 3MRS (10, 8, 7)[/color]
These were tough.
[color=purple]Barbell Curls
1x20x45, 3MRS (12, 10, 8)[/color]
Haven't done straight bar curls in forever.
This workout only took 58 minutes (excluding warmup/cool down). Not sure how it was so much faster than yesterday. Burned 663 cals (including warmup/cool down), so that's good.
Met w/ the chiropractor today. He thinks my back tension (or lack there of) in the bench is what's causing my issues. He reckons if we can sort it out, it will be a game changer.
Will be doing activation drills each workout day. Let's get this bench going!
Tonight's Dinner:
Shepherd's Pie
[img]https://s26.postimg.org/qnfrogxa1/IMG_4728.jpg[/img]
[QUOTE=Partyrocking;1541615481]Deadlift Thursday's gonna get wild.[/quote]
Bring it! :D
[quote]
[youtube]PVtfZV81XUo[/youtube]
[color=blue]Bench Press
5x45, 3x75, 2x95, 1x115, 10x130-new 10RM, 2x6x110, 1x9x110(AMRAP)[/color][/quote]
Good job busting those out! You're gonna be hitting a plate for a clean set of 10 very soon.
[quote]
[color=red]Slingshot Dips
1x15, 3MRS (9, 7, 7)[/color]
I used the slingshot, so I could get more reps. Chest was pumped as f*ck[/QUOTE]
Interesting idea to use slingshot for dips. I was thinking today I wonder what would happen if you did slingshot on incline bp. Then I thought no, no Ham, stop with your crazy ideas!! :D I truly don't know if that would even be safe to use slingshot on incline. I've never heard of anyone doing that. It may lead you to a very unnatural incline movement.
[QUOTE=Partyrocking;1541085701]
Heaviest I've pulled in about a year (almost 20lbs more than my meet in November). I'm also 15lbs lighter than I was last year. Deads felt great. I could have done more, but I don't want to rush the process.
[/QUOTE]
Kickass!
Awesome trying out the safety squat bar, I'd think I'd be less conscious of keeping my back tight with my arms forward like that though. What's the goal of those bars?
[QUOTE=thehobbes;1541733501]Bring it! :D
Good job busting those out! You're gonna be hitting a plate for a clean set of 10 very soon.
Interesting idea to use slingshot for dips. I was thinking today I wonder what would happen if you did slingshot on incline bp. Then I thought no, no Ham, stop with your crazy ideas!! :D I truly don't know if that would even be safe to use slingshot on incline. I've never heard of anyone doing that. It may lead you to a very unnatural incline movement.[/QUOTE]
My incline form is bad enough on its own. Idk what would happen if I tried to add a slingshot to it.
[QUOTE=LunaLifts;1541780701]Kickass!
Awesome trying out the safety squat bar, I'd think I'd be less conscious of keeping my back tight with my arms forward like that though. What's the goal of those bars?[/QUOTE]
They're cambered so the weight is in front of you. In other words, it's like doing a front squat, but you don't need the mobility required for a front squat, so you can use more weight.
Alas, my laptop charger died yesterday, so I couldn't post. Yesterday's workout coming up.