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  • Thread: Dear diary

    by Filmbuff81
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    10,066

    Last couple deload sessions then back to the grind monday

    Push 2
    Saturday, January 23, 2021 at 8:39 AM

    Seated Overhead Press (Dumbbell)
    Set 1: 25 lb × 10 [Warm-up]
    Set 2: 40 lb × 6 [Warm-up]
    Set 3: 40 lb × 6 [Warm-up]

    Deficit Push-Ups
    Set 1: 6...
  • Thread: Dear diary

    by Filmbuff81
    Replies
    198
    Views
    10,066

    Haha 15 minute workouts are veeeerrrry refreshing...

    Haha 15 minute workouts are veeeerrrry refreshing right now lol.
  • Thread: Dear diary

    by Filmbuff81
    Replies
    198
    Views
    10,066

    Deload pull 2 vertical focus

    Pull Up
    Set 1: 8 reps [Warm-up]
    Set 2: 6 reps
    Set 3: 6 reps

    Set 1 - 100lbs assistance
    Set 2-3 - 60lbs assistance

    Bent Over One Arm Row (Dumbbell)
    Set 1: 65 lb × 8
  • Thread: Dear diary

    by Filmbuff81
    Replies
    198
    Views
    10,066

    Deload legs 1 wuad focus

    Another exciting deload workout.

    Hack Squat
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 180 lb × 7 [Warm-up]
    Set 3: 270 lb × 3 [Warm-up]
    Set 4: 320 lb × 6
    Set 5: 320 lb × 6

    Safety Bar Squat
  • Thread: Dear diary

    by Filmbuff81
    Replies
    198
    Views
    10,066

    Deload push 1

    Incline Bench Press (Barbell)
    Set 1: 45 lb × 15 [Warm-up]
    Set 2: 95 lb × 8 [Warm-up]
    Set 3: 135 lb × 4 [Warm-up]
    Set 4: 185 lb × 1 [Warm-up]
    Set 5: 205 lb × 6
    Set 6: 205 lb × 6

    Low To High...
  • Thread: Dear diary

    by Filmbuff81
    Replies
    198
    Views
    10,066

    WEEK 6 DELOAD - Pull 1 Horizontal Focus

    Chest Supported Row
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 140 lb × 6 [Warm-up]
    Set 3: 180 lb × 4
    Set 4: 180 lb × 4

    Neutral Grip Pull-Up
    Set 1: 5 reps [Warm-up]
    Set 2: 6 reps
    Set 3: 6 reps
  • Replies
    562
    Views
    32,143

    This is really cool, you put a hell of a lot of...

    This is really cool, you put a hell of a lot of work into this.
  • Replies
    307
    Views
    15,012

    Awesome workouts and that rig looks sweet.

    Awesome workouts and that rig looks sweet.
  • Thread: Dear diary

    by Filmbuff81
    Replies
    198
    Views
    10,066

    Once in a while I just take a week off. But...

    Once in a while I just take a week off.

    But for this I’ll cut total weekly sets 25ish %, load will realistically be week 1 weights and then reps will be cut in half of whatever I was doing that...
  • Thread: Dear diary

    by Filmbuff81
    Replies
    198
    Views
    10,066

    Yeah to say this week was tough, would be an...

    Yeah to say this week was tough, would be an understatement lol.
  • Thread: Dear diary

    by Filmbuff81
    Replies
    198
    Views
    10,066

    Week 5 - RIR 0-1 - Legs 2 Hamstring Focus

    Stiff Leg Deadlift (Barbell)
    Set 1: 135 lb × 8 [Warm-up]
    Set 2: 185 lb × 3 [Warm-up]
    Set 3: 225 lb × 3 [Warm-up]
    Set 4: 275 lb × 3 [Warm-up]
    Set 5: 315 lb × 12 @ 10
    Set 6: 315 lb × 10 @ 10
    Set...
  • Thread: Dear diary

    by Filmbuff81
    Replies
    198
    Views
    10,066

    Week 5 - 0-1 RIR - Push 2

    Seated Overhead Press (Dumbbell)
    Set 1: 35 lb × 12 [Warm-up]
    Set 2: 35 lb × 6 [Warm-up]
    Set 3: 50 lb × 3 [Warm-up]
    Set 4: 75 lb × 11 @ 10
    Set 5: 75 lb × 9 @ 10
    Set 6: 75 lb × 7 @ 9.5

    Deficit...
  • Replies
    562
    Views
    32,143

    Trap bar shoulder press sounds pretty intriguing....

    Trap bar shoulder press sounds pretty intriguing. I may need to try tbst sometime unless I splurge on a different bar one day haha.

    Nice training as always.
  • Thread: Dear diary

    by Filmbuff81
    Replies
    198
    Views
    10,066

    Week 5 - 0-1 RIR - Pull 2 Vertical Focus

    Pull Up
    Set 1: 8 reps [Warm-up]
    Set 2: 4 reps [Warm-up]
    Set 3: 10 reps @ 9.5
    Set 4: 10 reps @ 10
    Set 5: 8 reps @ 10

    Bent Over One Arm Row (Dumbbell)
    Set 1: 65 lb × 8 [Warm-up]
    Set 2: 100 lb...
  • There’s nothing wrong with having more focus...

    There’s nothing wrong with having more focus given to one muscle group over the other on a day.

    Realistically you only have so much to give in a session so exercises later will invariably suffer,...
  • Thread: Dear diary

    by Filmbuff81
    Replies
    198
    Views
    10,066

    Week 5 - RIR 0-1 - Lower 1 Quad Focus

    Hack Squat
    Set 1: 90 lb × 15 [Warm-up]
    Set 2: 180 lb × 7 [Warm-up]
    Set 3: 270 lb × 3 [Warm-up]
    Set 4: 320 lb × 1 [Warm-up]
    Set 5: 360 lb × 1 [Warm-up]
    Set 6: 400 lb × 12 @ 9.5
    Set 7: 400 lb ×...
  • Replies
    562
    Views
    32,143

    Awesome PR and keep it up! You can always just...

    Awesome PR and keep it up!

    You can always just post a weekly summary of how training is going.
  • Thread: Dear diary

    by Filmbuff81
    Replies
    198
    Views
    10,066

    Week 5 AKA hell weeI - RIR 0-1 - Pull 1 Horizontal Focus

    Chest Supported Row
    Set 1: 90 lb × 10 [Warm-up]
    Set 2: 140 lb × 6 [Warm-up]
    Set 3: 180 lb × 3 [Warm-up]
    Set 4: 230 lb × 10 @ 9.5
    Set 5: 230 lb × 9 @ 10
    Set 6: 230 lb × 7 @ 10

    Neutral Grip...
  • Replies
    307
    Views
    15,012

    Nice job. Going strong.

    Nice job. Going strong.
  • Thread: Dear diary

    by Filmbuff81
    Replies
    198
    Views
    10,066

    Week 4 - RIR 1-2 - LEGS 2 HAMSTRING FOCUS

    Stiff Leg Deadlift (Barbell)
    Set 1: 135 lb × 8 [Warm-up]
    Set 2: 185 lb × 5 [Warm-up]
    Set 3: 225 lb × 3 [Warm-up]
    Set 4: 295 lb × 12 @ 8.5
    Set 5: 295 lb × 11 @ 9
    Set 6: 295 lb × 10 @ 8.5
    Set 7:...
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