Lol! That struggle is so relatable. When I build my home gym, I'm going to name it whatever 4 letter word comes to mind after going through the effort of moving everything in there. Good job brother! Looking forward to the home gym update.
Any year end goals to keep you in the game?
5 plates should be easy enough for a few reps, but realistically I wouldn't purposefully try to pull more than 4 plates for high rep sets
I'm around 190 lbs right now, so i'm kind of too lean and injury prone
If I bulked up I could probably do something fun like 6 plates AMRAP, I just don't know if deadlifts and bulking is worth the risk anymore
Still managed to move 2 washers down 4 flights of stairs, and another 2 washers up 4 flights, so I'm not too badly injured, just aggravated
|
-
06-20-2024, 04:44 PM #421
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,773
- Rep Power: 34507
► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
06-20-2024, 07:18 PM #422
June 20, 2024
To say I was sweating profusely would be an understatement, lol.
Overhead Press: Rest Pause
100 pounds x 16 total reps
Once again, I used 5 more pounds than last time and did the same number of reps.
Incline DB Press: Rest Pause
52.5lb DB's x 18 total reps
2.5 more pounds resulted in 3 fewer reps. Felt like I should have been able to do more but it didn't happen today.
Leaning Lateral Raise: Rest Pause
Left Arm = 22.5lb DB's x 27 total reps
Right Arm = 22.5lb DB's x 27 total reps
Pretty dialed in on these today. Added several reps with more weight than last time.
Overhead Cable Triceps Extension: Rest Pause
27.5 pounds x 22 total reps
Lost 7 reps with 2.5 more pounds. Wasn't expecting that. I was pretty exhausted to begin with and almost didn't even lift today because of it. I'm sure that had an impact on todays results.
Here's video of the first set of OHP:
The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
-
06-20-2024, 07:58 PM #423
@SJT, thanks.
I admittedly just received some bad news and am not in the best of moods right now, but are you trying to say something?
I just said that I am going to be logging here again after a short break where I was still lifting anyway and that I expect to make progress in so doing. Your post seems to be insinuating that I'm going to give up or something, or that I'm not "in the game" right now as it is.
If the tone of that was misread, then that's on me, but it does come across that way.
I want to get my deadlift a good deal over 500 with some reliable consistency at a bodyweight under 260. I'm already there with 455 on several instances with only a little reacclimation. Now that I was able to replicate a clean 350 bench on multiple occasions, I'm going to switch focus to that.
Also, I just saw the 396 x 14 Romanian. That is kind of insane, good job. Was that a machine or with free weight?
Good job to everyone else in the meantime, too. My wifi is down so I can't reply easily to everyone on my phone, as it keeps refreshing and wiping my draft.
--
Flat Bench (T&G):
275 x 8, 295 x 4, 325 x 1, 225 x 10 @10, 10, 10, 8
Pendlay Row:
4 x 8 at 225 @7? each
Squat:
Warmed up to 275 x 2, 315 x 1 @9 or 10
A.S.
Dips:
2 x 8 at BW @9
Face Pulls:
2 x 8 at 70Last edited by EliKoehn; 06-20-2024 at 08:11 PM.
Bench: 350
Squat: 405
Deadlift: 505
"... But always, there remained, the discipline of steel!"
-
06-20-2024, 08:29 PM #424
Left a post in another thread with video and pictures of my new equipment if anyone wanted to check it out: https://forum.bodybuilding.com/showt...post1702673851
The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
-
-
06-21-2024, 02:31 AM #425"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
-
06-21-2024, 05:51 AM #426
🇺🇸🏋🏼♀️CoachCalande 💪🇺🇸
@CoachCalande
·
Now
Todays bench work:
225x13
275x5
295x3
295x3
295x3"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
-
06-21-2024, 09:18 AM #427
Wish mine was free, lol. But glad to have it either way, and will definitely put it to good use.
Reverse Hacks feel very good indeed. A lot like a back squat.
Leg Press feels real good as well.
Hacks were a bit awkward in the video but I had found a setting that felt quite good first time I tried. Just need to play around with the foot plate angle again and figure out what setting I had it on.The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
-
06-21-2024, 11:02 AM #428
-
-
06-21-2024, 12:26 PM #429
Hack squats always irritated my knees. I guess it’s because you can’t push your hips back at all and my ankle Mobility is poor.
I recall my low back feeling compressed too…reverse hacks, no issues at all. I only do leg press on mine at the moment.
One of my fav leg days is to crush deads, then just sit down and relax banging out leg presses every few min."A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
-
06-21-2024, 06:52 PM #430
June 21, 2024
Barbell Row: Goal = 2 sets x 6-8 reps
195 pounds x 9/8 reps
For some reason I forgot I was only supposed to do 8 reps here, lol. I'll add weight next time.
Incline Curl: Rest Pause
37.5lb DB's x 16 total reps
Lost a few reps. Will repeat this weight next time. I never paid a whole lot of attention before, but today I played around with hand placement and was surprised how big of a difference it made. Putting my hands tight against the bottom end of the DB made it feel more like a hammer curl, and hands at the top put more stress on the biceps.
Lat Pulldown - Medium MAG: Rest Pause
115 pounds x 22 total reps
Felt strong on the first set, doing 13 reps. I must have used up all of my energy though because there was a huge dropoff on the following sets. Will repeat the same weight next time.
Reverse Cable Curl: Rest Pause
35 pounds x 21 total reps
Struggled to get my hands positioned correctly on the first set. The 2nd and 3rd were much better. Weight will go up next time.
Here's video of the first sets of BB Row, Incline Curl, and Lat Pulldown:
The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
-
06-21-2024, 07:10 PM #431
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,773
- Rep Power: 34507
I understood you were getting bored of monotonous workouts
For me it helps to set some short term goals to keep chugging, no offense meant me broo
I understand your goals and approach now, more specialization cycles, smart
I pulled the 180 kg x 14 on one of those deadlift machines, I alternate with my wife so it's easier using the machine taking off and putting on the plates, but I miscounted the plates that entire session
The weird thing is I haven't been purposefully trying to get stronger, I'm going 3 / 4 times a week and keeping sessions under an hour
Maybe the extra rest really helps a lot
Cheers Brother!► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
-
Yesterday, 03:11 PM #432
June 22, 2024
Hack Squat: Goal = 2 sets x 8-10 reps
175 pounds - 2 sets x 8 reps
First real sets felt...okay. As you can see in the video at the end of the post, I was still playing around with foot placement. Ended up feeling bets today with feet close together. I may also play around with doing some with feet down closer to the base of the foot plate, and letting my heels come up. I did a few reps like that the other day and they felt really good on my knees and quads. The downside of that is it probably can't be loaded too heavily.
I should also mention that for any exercises I do with this machine I'm including the weight of the sled in the total weight (the sled accounts for 125 of the 175 pounds noted here). If I know the total weight it just makes more sense to be to track that rather than 'added' weight.
Hack Squat Calf Raise: Goal = 3 sets x 10-15 reps
175 pounds - 3 sets x 15 reps
Did the third set in the Reverse Hack position and they felt great. Probably will do them that way the majority of the time. Not really any difference in how the weight feels or moves, but the back positioning felt better.
Rear Delt Fly: Rest Pause
30 pounds x 21 reps
Trying to only count reps where at least part of the DB goes above the level of my back. Kind of hard to gauge when I'm doing it, but from watching the video back I think I did okay today.
Lying Leg Curl: Rest Pause
100 pounds x 24 reps
I think I'm being too explosive when starting each rep, and need to control the weight some more. Feels like I could easily tweak my back with how I'm doing them right now. I may need to reduce weight a little more to improve the rep quality.
Here's video of the Hack Squats and first set of Rear Delt Fly's:
The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
Bookmarks