Body Weight: 208 morning fasted
Ate a lil breakfast before this workout as I have not been eating enough
1/4 mile flat @ 3mph / 1/4 mile hill climbs @ 3mph
ATG Split Squats: BWx10 for 3 sets
Cossack Squats: BWx30
Hip Circles
Back Squats: 135x10, 185x5, 225x5, 255x5, 275x5, 285x5, 295x5 Backoff Set: 225x15
Front Squats: 135x5, 185x5, 225x1, 245x1, 255x1, 265x1 Add Belt: 275x1, 285x1 could have done more left it there
Recovery Bench: 135x10, 185x10 for 5 sets last set 12 reps
Chins: BWx10 for 3 sets
Pullups: BWx10, BWx12
Shoulder and ab feeling better, squats felt good and light
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02-04-2024, 01:01 PM #7201
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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02-06-2024, 07:00 PM #7202
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
BW=207 fasted
1/4 mile flat @ 3mph / 1/2 mile hill climbs
Strict Overhead Press: 95x15, 135x10, 155x5, 165x5, 165x5, 175x3, 180x3, 185x1 Backoff Set: 135x12
Barbell Rows: 135x15, 185x10, 215x5, 225x5 for 5 quick sets last set 10 reps
Face Pulls: 45x10, 45x15, 55x10, 65x10, 65x10, 65x10
DB Lateral Raises: 25's x 10-15 for 3 sets
DB Front Raises: 25's x 20
Leg Raises: BWx10 for 2 sets, add 4 pound ankle weights BWx10 for 2 sets
EZ Bar Curls: 85x10-12 for 3 sets
High Rep DB curls: 25's x 30
Did some more random chit, shoulder and ab now better/healed looks likeJournal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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02-08-2024, 12:59 PM #7203
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
BW = 206 morning fasted, haven't been eating enough been busy but life is good just losing body fat anyways, def more shredded today
3/4's mile flat @ 3.3mph / 1/4 mile hill climbs @ 3.3mph / 1/4 mile flat @ 3.3mph
ATG Split Squats BWx10 for 3 sets
Cossack Squats BWx40
Hip Circles
Front Squats: 135x5, 185x3, 215x3, 245x1 Add Belt: 275x1, 285x1, 295x1, 300x1 (smooth, fairly easy)
Backoff Set: 225x10 (fuk me gotta work on these hard to breathe)
Kettle bell swings: 40lbs x 70 reps non-stop (hard to breath after 50 reps)(did these cuz its been hard to breath lol)
My ass is about the most pumped its ever been, you want ass..Do kettle bell swingsJournal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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02-10-2024, 11:14 AM #7204
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
BW=208 morning fasted
14 hour fasted workout
1 and 1/4 mile hill climbs @ 3-3.3mph in under 25 mins (best my cardio has ever been was easy easy)
Hang Cleans: 135x5, 165x5, 185 for 5 singles (posterior chain still exhausted)(form a lil off, def easier weight, will test heavier later)
Standing DB Shoulder press: 25's x 25, 50's x 10 for 5 sets, last set 12 reps (massive pump)
DB Farmers walks
Das it
Need food and restJournal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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02-11-2024, 11:13 AM #7205
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02-13-2024, 02:50 PM #7206
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
Body Weight=204 (boutta 24 hour fast)
(warmups)
Hang Cleans: 95x10, 135x5, 165x5, 185x1, 195x1, 205x1
Bench: 95x20, 135x15, 185x10, 225x5, 255x5, 275x3 @ 8/10
Dips: BWx30 (almost to failure)
Curls, jumps, pullups, and some other bs
Things are going the best they ever have brother thanks! Good to see ya in here!!!
The hill climbs changed my life, they're also one of the best warmups before squats/deadsJournal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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02-14-2024, 02:06 PM #7207
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
Body Weight = 210 (re-feed)
(warmups)
ATG Split Squats: BWx10 for 3 sets Holding 25'sx6 for 3 sets Holding 50'sx6 for 3 sets
Slant Board Barbell Back Squats: 135x10, 185x5, 225x5 Add Belt: 255x5, 275x6
Nordic Curls 1/2 reps: BWx10 for 5 sets
Mother of christ my hamstrings are a wicked kind of throbbing sore right nowJournal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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02-18-2024, 02:45 PM #7208
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02-19-2024, 03:24 PM #7209
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
BW=205
1/2 mile flat @ 3mph / 1/2 mile hill climbs @ 3mph
ATG Split Squats BWx10 for 5 sets
Cossack Squats BWx20 for 2 sets
Adductor stretches
Bulgarian Split Squats: Bar x 10, 95x10, 115x10, 135x6, 145x6, 155x6, 165x10
Bench Press: Bar x 25, 95x15, 135x10, 185x10, 225x6, 235x6, 255x6, 275x4 (had one more at least kept it not to failure)
Barbell Rows: 135x15, 185x10, 225x6, 235x6, 255x6 (challenging)
Tired AF, but feel good
That last set of split squats made me break out into a sweat and shake lolJournal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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02-21-2024, 09:04 AM #7210
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
12 hours Fasted Cardio / Detox
BW=208
1 and 1/4 miles of hill climbs @ 3-3.3mph done in 24:42 that's a PR and it was easy I could have pushed myself more
Nordic Curls 1/2 reps: BWx10 for 3 sets lest set 15 reps, hammies on fire again
Took my black seed oil, mineral drink, curcumin and beef liver tabs preworkout
This method really gives me mental clarity, a sense of peace/contentment and focus for the rest of my day
I'll also add my garage was 45 degrees so I was getting some good cold exposure
I did cough up some mucus about a mile into the hill climbs so the detoxing is absolutely working
Feel really good right now...no food for another hour or so at leastLast edited by dopamine72; 02-24-2024 at 02:28 PM.
Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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02-22-2024, 02:42 PM #7211
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
BW=208
1/4 mile flat 3.5mph / 1/4 mile hill climbs 3.5mph (cardio lookin top notch)
Warmups
Strict Overhead press: 95x10, 135x6, 155x5, 165x5, 175x3, 185x1 + 4 push presses
Pullups: BWx10 two sets
Chinups: BWx 10 two sets
Weighted Chins: BW+30x3 for 3 sets
Weighted pullups: BW+30x3 for 3 sets
Weighted Dips: BW+30x20 reps lol
Leterals, front raises, curls, calves
Upper body lookin jacked AF today lolJournal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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02-23-2024, 05:15 PM #7212
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
BW=210
1/4 mile flat @ 3mph / 1/2 mile full incline @ 3.3mph
ATG Split Squats
Cossack Squats
Lots of other stretching and mobility work which got me primed for back squats I felt fukin solid today
Back Squats: 95x15, 135x10, 185x10, 225x5, 275x5, 305x5, 315x5 (more, easiest its been in years lol)
Nordic Curls 1/2 reps: BWx10 for 4 sets (these are still getting better, will film soon)
Fuked around a lil with a few other exercises while training a client then called itJournal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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02-24-2024, 02:31 PM #7213
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
BW=210
1 and 1/4 miles hills climbs in 24:26 new PR gonna go for under 24 next time
Light Dumbbell Curls: 15's x 50 (massive pump)
Light One Arm Cable Tri Ext: 25x16 then 25x20
Light Dumbbell Lateral Raises mixed w/ Front Raises: 15's x 70 (rest pause, holy pump)
Can't do ab wheel again because of the fuking lower right ab strain came back, gotta figure this out
Did some leg raises back to recovery work and stretching
Still good workout feel goodJournal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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02-26-2024, 09:19 AM #7214
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
Not sure what this chit is but feels like in the same area as hernia
Nothing poking through so maybe the beginning stages of one?
Very weird because I fixed it then it came back again when doing heavy ATG split Squats a week later, thinking it may be a tight psoas or some hip flexor connecting to quad
Gonna probably get it looked at if I can't get rid of it
Fking annoyingJournal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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02-28-2024, 11:37 AM #7215
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
Had a workout involving many dips and pullps got me pumped tf up just didn't have time to post it
Today:
Body Weight = 210
1/2 mile flat @ 3mph / 1 mile full incline @ 3mph
Stretching
700 jumpropes in sets of 100
Good cardio, very easy, feeling in shapeJournal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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02-28-2024, 11:46 AM #7216
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,967
- Rep Power: 142831
be safe wtih the ab strain, hernias suck balls, hopefully that's not what it is.
hope all is well my dude. always glad to drop in and see you killing it stillPRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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03-01-2024, 02:05 PM #7217
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
BW=212
1/4 mile flat @ 3mph / 3/4 mile full incline @ 3.3 mph
ATG Split Squats: BWX10 for 10 sets
Nordic Curls 1/2 reps: BWx10 for 5 sets last set 15 reps
Back Extensions and some random other crap
Yeah I dunno wtf this is but gotta stay safe for sure..I healed it once then over-strained myself on something
Everything is good brother thanks! Hope you're well too!Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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03-04-2024, 08:13 AM #7218
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03-06-2024, 03:48 PM #7219
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
Body Weight = 212
Lots of rehab work and warmups
Max Pullups Test: BWx22
Damn thought I could do more...Time to do more weighted pullups
Bench: 135x10, 185x5, 225x5, 235x5, 245x5 (more)
Close Grip Bench: 225x7 (more)
Dumbbell Rows: 50's x 20
Barbell Rows: 135x10, 185x10, 225x6, 245x5, 225x5, 225x10 @ 9/10
Leg Raises, Ab Rehab Work, Shoulder rehab workJournal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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03-07-2024, 05:07 PM #7220
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
Body Weight: 210 (bit carb depleted)
1/4 mile flat @ 3mph / 1/4 mile hill climbs @ 3mph
ATG Split Squats
Pigeon Pose
Super Couch Stretch
Cossack Squats
+ more stretching
Back Squats: 135x10, 185x5, 225x5, 255x5, 275x1, 305x1, 315x1, 335x1 @ 7/10 Back off set: 275x10
Nordic Curls 1/2 ROM: 5 sets of 10
Doesn't seem like much but this was a pretty damn good workout. Nordics are making my hammies grow like weeds.Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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03-11-2024, 08:20 AM #7221
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
Got hella busy missed posting at least two workouts
Hill climbs and Ab wheel, leg raises, decline situps + light high rep dumbbell work for biceps, tris, and shoulders (15's for sets of 50)
Things going well still getting stronger again
Lower ab finally healing again
Right shoulder bout 85% betterLast edited by dopamine72; 03-12-2024 at 02:44 PM.
Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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03-12-2024, 02:02 PM #7222
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
Yesterday I did 1 mile of hillclimbs @ 3.3mph pace which is a PR
Today was one of the best workouts I've had in a while
(regular warmups)
Body Weight:212
Bulgarian Split Squats: 95x5, 115x5, 135x5, 145x5, 155x6
Front Squats: 135x1, 185x1, 225x1, 255x1, 275x1, 305x1, 315x1 @ 9/10 (legs not recovered from hill climbs)
Back Squats: 275x6, 305x3
SOHP: 95x10, 135x5, 145x5, 155x5 for 4 sets
Barbell Rows: 135x15, 185x10, 225x5 for 4 sets last set 8 reps
I had multiple adrenaline dumps blasting headphones during the heavy front squat singles, there was a non-stop stream of sweat going down from my beanie making puddlesLast edited by dopamine72; 03-12-2024 at 02:44 PM.
Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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03-13-2024, 03:58 PM #7223
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
1 mile hill climbs @ 3.3 mph again
Recovery dumbbell curls: 15's x 70
Recovery Tri Ext: 15's x 70
Recovery Lateral Raises: 15's x 70
Recovery Reverse Flies: 15's x 70
The pump is unreal
Some planks and other crap
Edit 3-14-24: Forgot I did 1 all out set of close grip easy bar curls w/ 65 pounds for 25 reps
Arms are a lil sore and bigger today for sure
Day off whole body sore gonna go for a light walkLast edited by dopamine72; 03-14-2024 at 08:27 AM.
Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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03-15-2024, 12:31 PM #7224
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
14+ Hours fasted
Body Weight = 208
1 mile hill climbs @ 3.3 - 3.5 mph (PR)
Warmups
Bench: (warmups), 135x10, 185x5, 225x5, 235x5, 245x5, 255x5 Backoff: 185x14
Barbell Rows: 135x15, 185x10, 225x5, 235x5, 245x5, 255x5 Backoff: 185x20
Dips: BWx25
Chins: BWx12
DB Curls, Last two sets to failure with 1 min facsia stretch (most painful bicep pump I have had in years)
Measured arms and they're over 17" againJournal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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03-15-2024, 01:09 PM #7225
- Join Date: Apr 2007
- Location: Phoenix, Arizona, United States
- Posts: 6,981
- Rep Power: 16649
Well done buddy, I haven't been posting or updating much as I've been remolding our home, buying gym equipment and stuff lol. Our inheritances have come thru so I have not been to focused on business or building followings lol more Enjoying life but I wanted to check in on you and some others and see how you have been.
Officially 65yrs old, Beef eating Conservative, Trump Loving Anti-Abortion Anti-Liberal, Pro Israel Christian MAN IF YOU don't like it or me SCREW YOU, I DON'T CARE. I lift heavy ass weight w/o the use of DRUGS / TRT or ANY unnatural assistance, I Own & Support Gun Ownership
"FUC JOE BIDEN & ALL DEMOCRATS, SCHUMER IS A TRAITOR. TRUMP 2024"
*Current Weight & Thread w/ Video's*
Weight / 185.6
[url]https://forum.bodybuilding.com/showthread.php?t=179727593[/url]
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03-18-2024, 05:14 PM #7226
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
Body Weight = 215
3/4 mile treadmill @ 3.3mph / 1/4 mile hill climb @ 3.5mph
ATG Split Squats:BW x 10 for 3 sets / BWx15 / BWx20 for 3 sets (actually really good workout highly recommend)
Cossack Squats: BWx30
Hip Circles
Pullups: BWx10 for 4 sets / BW+ 30lbs Chains x 5 for 3 sets
Dips: BWx15, BWx20, BWx25
Back Squats: 135x10, 185x5, 225x3, 275x1, 305x1, 315x1, 340x1 @ 6/10
Nordic Curls 1/2 reps: BWx10 for 4 sets / BWx15
Ab Wheel: Knees x 10 for 3 sets
Leg Raises: BWx10 for 3 sets
Decline Situps: BWx30
Trying to get that strained ab a lil better, felt better today for sure. Kept it light for the shoulder too.
Thx brother good to hear from you all is well
Oh right on! Post up some pics in your journal if ya can I'll check it out!Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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03-20-2024, 08:38 AM #7227
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
Rich Piana had this deal where you pump up before bed w/ 15 pound dumbbells and do 100 bicep curls, tricep ext etc
Last night I did:
DB Curls: 15's x 80
DB Overhead Tri Ext: 15's x 100
DB Reverse Flies: 15's x 50
Shoulder rehab DB laterals, front raise variation: 3 pound DB's x 120 reps
Did Bicep / Tricep Fascia stretching, very painful but this workout got my arms over 17" again quick and I've only done it a few times last couple weeksJournal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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03-23-2024, 07:18 PM #7228
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
BW = 210
1/4 mile flat @ 3mph / 3/4 mile hill climbs @ 3mph
ATG Split squats
Cossack Squats
Other mobility work
Back Squats: 135x5, 185x5, 225x3, 275x1, 315x1, 325x3 Backoff: 225x10, 10, 13
Nordic Curls 1/2 reps: BWx10, 10, 10, 10, 15
Lots of abs, ab wheel, leg raises, decline situps with weight
My strained ab is feeling a lil betterJournal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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04-16-2024, 11:54 AM #7229
- Join Date: Apr 2009
- Location: California, United States
- Posts: 29,084
- Rep Power: 223279
Forum was down for over two weeks, I was fukin killing it in the gym up until ear infection
Now I got a gnarly sinus infection that wont go the fuk away
been weeks and still not better
Fukin lame
I'm going fuking insane not hitting gym and when I tried to I just got more sickJournal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=240
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04-18-2024, 04:58 AM #7230
- Join Date: Apr 2013
- Location: Los Angeles, California, United States
- Age: 29
- Posts: 2,108
- Rep Power: 7421
Wow it's back, I really thought this forum was gone for good. Glad to see you're still at it. Sinus infections suck, was dealing with one myself until recently but thankfully the second round of antibiotics killed it.
Saw your arms are back over 17, do you have any thoughts on breaking past the 16 barrier? Been there for a while now. I feel like my only option if I want to get them bigger is to break back past the 200 BW mark which I'm hesitant about doing because I like the leaner look but feel like it's gonna have to be a choice.
In terms of exercise selection I focus pretty heavily on incline dumbbell curls and preacher curls for bis, and long rope pushdowns, overhead extensions and dumbbell skulls for tris. Lowish volume (2-3 sets max per exercise), high intensity, 2x a week frequency. Anything jump out at you?
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