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  1. #91
    Registered User daawhitty's Avatar
    Join Date: Jun 2015
    Location: United Kingdom (Great Britain)
    Age: 48
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    daawhitty is offline
    We are either winning or learning.. great progress..
    New Year New Me - Lifting after serious illness
    https://forum.bodybuilding.com/showthread.php?t=175332111&p=1542264891#post1542264891
    FMH Crew - playing the iron game
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  2. #92
    Building The Monolith Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
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    Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000) Anthony21 has a reputation beyond repute. Second best rank possible! (+100000)
    Anthony21 is offline
    Sep 2, 2018 C6 W1, D1
    Body weight 187.6

    Bench Press t&g
    125x5 70%
    145x5 80%
    160x5 90%

    Barbell overhead press
    90x5 70% BBS FSL
    90x5
    90x5
    90x5
    90x5
    90x5
    90x5
    90x5
    90x5
    90x5

    Face pulls
    60x20
    60x15
    60x15
    60x15

    Pendlay row
    150x8
    150x8
    150x8

    Close grip lat pulldown
    120x12
    120x12
    120x12

    Overhead tricep cable extension
    70x12
    70x12
    70x12

    Barbell Bicep Curl
    65x12
    65x10
    65x10
    65x10

    Barbell shrug
    135x12
    155x12
    155x12
    155x12

    Summary: For my bench and ohp I'm going with BBS. The BBS ohp will be done on bench day and bench BBS will be done on my ohp day. 10 sets of over head pressing was fun lol.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  3. #93
    Building The Monolith Anthony21's Avatar
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    Anthony21 is offline
    Sep 3, 2018 C6, W1, D2
    Body weight: didn't weigh myself

    Squat
    240x3 70%
    270x3 80%
    305x6 90% 3+ e1rm 376
    240x5 70% FSL 5x5
    240x5
    240x5
    240x5
    240x5

    DB RDL
    75x10
    75x10
    75x10

    Leg Press
    180x12
    180x12
    180x12

    Kneeling weighted Crunch
    150x15
    150x15
    150x15

    Single leg hamstring curl
    55x12
    55x12
    55x12

    Summary: For my squat and deadlift I decided to go with the 3/5/1 w/+ sets and FSL. I like this set up and it seemed my squat and deadlift benefited from it in the past. I ran with SSL and 5's Pro in the past.

    I like the plus sets as it really gets me dialed in on hitting a set number of reps to continually push my e1rm up.

    Today is a rest day and tomorrow morning will be my ohp and BBS bench day.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  4. #94
    Building The Monolith Anthony21's Avatar
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    Anthony21 is offline
    Sep 6, 2018 C6, W1, D3
    Body weight 189.8

    Barbell overhead press
    90x5 70%
    105x5 80%
    120x5 90%

    Close Grip Bench Press
    125x5 70% BBS
    125x5
    125x5
    125x5
    125x5
    125x5
    125x5
    125x5
    125x5
    125x5

    Face pulls
    65x15
    65x15
    65x15
    65x12

    Seated pulley back row
    125x12
    125x12
    125x12

    Incline Dumbbell Press
    55x10
    55x10
    55x10

    Pulldowns
    100x12
    120x10
    120x10

    Dumbbell Bicep Curl
    35x8
    35x8
    35x8

    Pushdowns
    50x12
    60x10
    60x10

    Summary: For this three week cycle I decided to incorporate close grip bench on my OHP day with BBS. I'm hoping this has a good carry over to my normal bench. The BBS sets were done in a dynamic effort way, short rest and explosive reps.

    Overall it was a real solid training session.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  5. #95
    Building The Monolith Anthony21's Avatar
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    Anthony21 is offline
    Sep 7, 2018 C6, W1, D4
    Body weight 190.6

    Deadlift
    300x3 70%
    340x3 80%
    380x6 90% 3+
    300x5 70% FSL
    300x5
    300x5
    300x5

    Reverse lunges
    40x12
    40x12
    40x12

    Leg Curls
    100x12
    100x12
    100x12
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  6. #96
    Building The Monolith Anthony21's Avatar
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    Anthony21 is offline
    Sep 9, 2018 C6, W2, D1
    Body weight 190.8

    Bench Press t&g
    115x5 65%
    135x5 75%
    155x5 85%

    Barbell overhead press
    85x5 65% BBS
    85x5
    85x5
    85x5
    85x5
    85x5
    85x5
    85x5
    85x5
    85x5

    Face pulls
    70x12
    70x12
    70x12
    70x12

    Pendlay row
    150x9
    150x9
    150x9

    Dumbbell Press
    65x10
    65x10
    65x10

    Hammer grip pull ups
    0x8
    0x6

    Close grip lat pulldown
    125x8
    125x8
    125x8

    Barbell Bicep Curl
    70x10
    70x10
    70x10

    Barbell tricep rolling extension
    70x10
    70x10
    70x10

    Barbell shrug
    145x12
    145x12
    145x12
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  7. #97
    Building The Monolith Anthony21's Avatar
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    Anthony21 is offline
    Sep 10, 2018 C6, W2, D2
    Body weight 192.8

    Squat
    220x5 65%
    255x5 75%
    290x5 85%
    220x5 65% FSL
    220x5
    220x5
    220x5
    220x5

    Back extensions
    115x8
    115x8
    115x8

    DB Bulgarian split squat
    26x12
    26x12
    26x12

    DB RDL
    80x8
    80x8
    80x8

    Summary: Been some good training sessions recently. I decided to drop my calories slightly to put me in a small deficit. I'll play this by the mirror and scale and will bump calories back up after maybe 4-6 weeks.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  8. #98
    Building The Monolith Anthony21's Avatar
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    Anthony21 is offline
    OHP got pushed back to tomorrow morning. I got home from work at 11:20 PM and didn't want to wake up at 5:00 AM to go to the gym.

    I'll be doing that tomorrow morning instead.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  9. #99
    Building The Monolith Anthony21's Avatar
    Join Date: Jul 2007
    Location: Beaverton, Oregon, United States
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    Anthony21 is offline
    Sep 13, 2018 C6, W2, D3
    Body weight 189

    Barbell overhead press
    85x5 65%
    100x5 75%
    110x5 85%

    Close Grip Bench Press
    120x5 65% BBS
    120x5
    120x5
    120x5
    120x5
    120x5
    120x5
    120x5
    120x5
    120x5

    Face pulls
    70x12
    70x12
    70x12

    Band pull aparts
    0x15
    0x15
    0x12
    0x15

    Seated pulley back row
    120x12
    130x12
    130x12

    Pulldowns
    105x12
    120x10
    120x10

    Dumbbell Bicep Curl
    35x10
    35x10
    35x10

    Pushdowns
    60x12
    60x12
    60x10
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  10. #100
    Building The Monolith Anthony21's Avatar
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    Anthony21 is offline
    Sep 15, 2018 C6, W2, D3
    Body weight 189.2

    Deadlift
    275x5 65%
    320x5 75%
    360x5 85%
    275x5 65% FSL
    275x5
    275x5

    Dumbbell Row
    80x12
    95x12
    95x12
    95x12

    Leg Curls
    70x12
    100x12
    105x12
    105x12

    Goblet squat
    50x12
    50x12
    50x12
    50x12
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  11. #101
    Building The Monolith Anthony21's Avatar
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    Anthony21 is offline
    Sep 16, 2018 C6, W3, D1
    Body weight 190.1

    Bench Press t&g
    135x5 75%
    155x5 85%
    170x5 95%

    Barbell overhead press
    100x5 75% BBS
    100x5
    100x5
    100x5
    100x5
    100x5
    100x5
    100x5
    100x5
    100x5

    Face pulls
    75x12
    75x12
    75x12
    75x12

    Pendlay row
    155x8
    155x8
    155x8

    Close grip lat pulldown
    125x10
    125x10
    125x10

    Barbell Bicep Curl
    70x12
    70x12
    70x12
    70x12

    Tricep press down
    60x12
    60x12
    60x12

    Dumbbell shrugs
    75x12
    75x12
    75x12
    75x12
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  12. #102
    Building The Monolith Anthony21's Avatar
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    Anthony21 is offline
    Sep 17, 2018 C6 W3, D2
    Body weight 190

    Squat
    255x5 75%
    290x3 85%
    320x6 95% 1+ e1rm 383
    255x5
    255x5
    255x5
    255x5

    DB Bulgarian split squat
    30x12
    30x12
    30x12

    Leg Curls
    110x12
    110x12
    110x12

    Back extensions
    135x10
    135x10
    135x10
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  13. #103
    Building The Monolith Anthony21's Avatar
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    Anthony21 is offline
    Sep 20, 2018
    Barbell overhead press
    100x5 75%
    110x5 85%
    125x5 95%

    Close Grip Bench Press
    135x5 75% BBS
    135x5
    135x5
    135x5
    135x5
    135x5
    135x5
    135x5
    135x5
    135x5

    Face pulls
    80x12
    80x12
    80x12
    80x12

    Seated pulley back row
    125x12
    125x12
    125x12

    Pulldowns
    125x12
    125x12
    125x12

    Barbell tricep rolling extension
    80x10
    80x10
    80x8

    Dumbbell Bicep Curl
    35x12
    35x10
    30x8
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  14. #104
    Registered User WolfRose7's Avatar
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    That Cg Bench volume is something, sore tri's after that?
    2018 Log
    https://forum.bodybuilding.com/showthread.php?t=175232661

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
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  15. #105
    Building The Monolith Anthony21's Avatar
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    Anthony21 is offline
    Originally Posted by WolfRose7 View Post
    That Cg Bench volume is something, sore tri's after that?
    Surprisingly I haven't had any soreness in my triceps.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  16. #106
    Building The Monolith Anthony21's Avatar
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    Anthony21 is offline
    Sep 22, 2018 C6, W3, D4
    Body weight 191.8

    Deadlift
    320x5 75%
    360x3 85%
    400x6 95% 1+ e1rm 480
    320x5 75% FSL
    320x5
    320x5

    Chest supported DB row
    50x12
    70x10
    70x10
    70x10

    Goblet squat
    55x12
    55x12
    55x12

    Leg Curls
    115x12
    130x12
    130x12

    Dumbbell shrugs
    80x10
    80x12
    80x12
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  17. #107
    Building The Monolith Anthony21's Avatar
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    Anthony21 is offline
    Sep 24, 2018 C6 Deload week D1

    Body weight 192

    Bench Press t&g
    135x5
    155x5
    170x3
    180x1 TM

    Pendlay row
    155x9
    155x9
    155x9

    Close grip lat pulldown
    125x12
    125x12
    125x11

    Pushdowns
    65x12
    65x12
    65x12

    Face pulls
    40x15
    50x12
    40x12
    40x12

    Barbell Bicep Curl
    80x8
    80x8
    80x8

    Dumbbell shrugs
    95x12
    95x12
    95x12
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  18. #108
    Building The Monolith Anthony21's Avatar
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    I just realized. For some reason I thought I finished my second leader cycle so I started a Deload.

    Well that was wrong and I actually just ended my first leader cycle. I’ll be starting my second leader cycle this morning and redoing my bench day properly.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  19. #109
    Registered User WolfRose7's Avatar
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    Originally Posted by Anthony21 View Post
    I just realized. For some reason I thought I finished my second leader cycle so I started a Deload.

    Well that was wrong and I actually just ended my first leader cycle. I’ll be starting my second leader cycle this morning and redoing my bench day properly.
    lol, happens to the best of us
    2018 Log
    https://forum.bodybuilding.com/showthread.php?t=175232661

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
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  20. #110
    Building The Monolith Anthony21's Avatar
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    Originally Posted by WolfRose7 View Post
    lol, happens to the best of us
    Yeah man I don't know what I was thinking lol.

    Sep 26, 2018 C7, W1, D1
    Body weight 191.2

    Bench Press t&g
    165x5 70%
    150x5 80%
    165x5 90%

    Barbell overhead press
    95x5 70% BBS
    95x5
    95x5
    95x5
    95x5
    95x5
    95x5
    95x5
    95x5
    95x5

    Chest supported DB row
    70x12
    70x12
    70x12

    Db spider curls
    20x12
    20x12
    20x12
    20x12

    Cable overhead extension
    80x15
    100x12
    100x12
    100x12

    Summary: This is what my day 1 should of been.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  21. #111
    Building The Monolith Anthony21's Avatar
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    Squat day tonight. I had to take a day off to help get over this cold.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  22. #112
    Building The Monolith Anthony21's Avatar
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    Sep 27, 2018 C7, W1, D2
    Body weight 190.8

    Squat
    245x3 70%
    280x3 80%
    315x7 90% 3+ e1rm 388
    245x5 70% FSL
    245x5
    245x5
    245x5

    Face pulls
    85x12
    85x12
    85x12
    85x12

    DB Bulgarian split squat
    40x9
    40x9
    40x9

    Leg Curls
    135x8
    135x8
    135x8

    Stir the pot (abs)
    3 rounds, 12 total reps each round
    *one of the best ab movements imo.
    Last edited by Anthony21; 09-29-2018 at 11:09 AM.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  23. #113
    Building The Monolith Anthony21's Avatar
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    Sep 29, 2018 C7, W1, D3
    Body weight 191.8

    Barbell overhead press
    95x5 70%
    110x5 80%
    120x5 90%

    Close Grip Bench Press
    130x5 70% BBS
    130x5
    130x5
    130x5
    130x5
    130x5
    130x5
    130x5
    130x5
    130x5

    Pulldowns
    130x8
    130x8
    130x8
    130x8

    Single arm cable row
    60x12
    60x12
    60x12
    60x12

    Face pulls
    90x12
    90x12
    90x12
    90x10

    Tricep press down *with v-bar attachment
    50x12
    50x12
    50x12
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  24. #114
    Building The Monolith Anthony21's Avatar
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    Sep 30, 2018 C7, W1, D4
    Body weight 191.6

    Deadlift
    305x3 70%
    350x3 80%
    390x6 90% 3+
    305x5
    305x5
    305x5

    Chest supported DB row
    75x10
    75x10
    75x10
    75x10

    Goblet squat
    60x12
    60x12
    60x12

    Leg Curls
    135x12
    135x12
    135x15

    Summary: I was pretty tired heading into this training session and was thinking of not even training. I had my pre workout and headed to the gym. By the time I got done with my dynamic warm ups and into my warm up sets I was feeling good.

    I wanted to get 8 reps with 390 but seeing how I felt like sh!t going into training 6 reps was solid. The reps felt solid. I could of pushed for 2 more reps but they would of been a bit too grindy.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  25. #115
    Building The Monolith Anthony21's Avatar
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    Schedule has been kind of messed up and has prevented me from getting in the gym to start week 2.

    I plan on getting my bench done tomorrow morning followed by my squat day on Thursday after work.

    Next week is going to suck since I won't be able to be in the gym so week 3 will have to be delayed.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  26. #116
    Building The Monolith Anthony21's Avatar
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    Oct 4, 2018 C7, W2, D1
    Body weight: Didn't weigh in

    Squat
    230x5 65%
    260x5 75%
    300x5 85%
    230x5 65% FSL
    230x5
    230x5

    Face pulls
    95x10
    95x10
    95x10
    95x10

    Leg Curls
    100x12
    100x8
    100x8
    100x8
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  27. #117
    Building The Monolith Anthony21's Avatar
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    Oct 5, 2018 C7, W2, D2
    Body weight 192.2

    Bench Press t&g
    120x5 65%
    140x5 75%
    160x5 85%

    Barbell overhead press
    90x5 65% BBS
    90x5
    90x5
    90x5
    90x5
    90x5
    90x5
    90x5
    90x5
    90x5

    Pendlay row
    160x8
    160x8
    160x8
    160x8

    Pulldowns
    130x12
    130x10
    130x10
    130x8

    Face pulls
    95x12
    95x12
    95x12
    95x12

    Hammer Curl
    30x12
    30x12
    30x12
    30x12

    Pushdowns
    60x12
    60x12
    60x12
    65x8

    Seated DB curl
    30x8
    30x8
    30x8
    30x8

    Barbell shrug
    160x12
    160x12
    160x12
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  28. #118
    Building The Monolith Anthony21's Avatar
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    Haven't logged in this for a while. Really there's no activity and I've been busy with a new job. Training is still going and going good.
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  29. #119
    Building The Monolith Anthony21's Avatar
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    I'll start posting as much as I can. I'm getting acclimated to my new job working Security for Providence Hospital. Rather than post all my missed training sessions I'll post my current one from last night and go from there.

    Nov 10, 2018 C8, W3, D3
    Body weight 191.1

    Barbell overhead press
    110x5 75%
    125x3
    135x5 95% 1+
    110x5
    110x5
    110x5

    Face pulls
    60x20
    60x20
    60x20
    60x15
    60x15
    60x15

    Band pull aparts
    0x15
    0x15
    0x15

    Incline Dumbbell Press
    70x6
    70x6
    70x6
    70x6

    One arm barbell row
    100x12
    100x12
    100x12
    100x12

    Close grip lat pulldown
    130x9
    130x9
    130x9
    130x9

    Hammer Curl
    25x12
    25x12
    25x12
    25x12

    Barbell tricep rolling extension
    65x12
    65x12
    65x12

    Incline dumbbell curl
    27.5x8
    27.5x8
    27.5x8
    27.5x8
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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  30. #120
    Building The Monolith Anthony21's Avatar
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    Nov 11, 2018 C8, W3, D4
    Body weight 191

    Deadlift
    330x5 75%
    380x3 85%
    420x4 95% 1+ e1rm 475
    330x5 75% snatch grip
    330x5
    330x5

    DB Bulgarian split squat
    45x8
    45x8
    45x8

    Back extensions
    145x8
    145x8
    145x8

    Dumbbell shrugs
    70x15
    80x10
    80x12
    80x12

    Face pulls
    60x15
    60x15
    50x15
    50x15
    50x15
    50x15
    My training log: https://forum.bodybuilding.com/showthread.php?t=175799121
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