1 Year to leave "Do I even lift?" Status.

[Gibb1991]

Yesterday

Squats
45 lbs x 10
135 lbs x 12
155 lbs x 10
185 lbs x 10
205 lbs x 8
205 lbs x 8
205 lbs x 4

Leg Press
0 plates x 20
1 plate x 20
2 plates x 20
3 plates x 20
4 plates x 20
5 plates x 12

DB Leg Elevated Lunges
30 lbs x 2 sets each leg

Leg Extensions
3 sets

Leg Curls
3 sets

Today

Barbell Rows
135 lbs x 12
165 lbs x 8
165 lbs x 8
165 lbs x 5 >>> 155 lbs x 5
155 lbs x 8
155 lbs x 8

Pull Ups
BW x 9
BW x 9
BW x 7
BW x 7

Cable Rows
4 sets

Pull Downs
3 sets

Cable Pull Overs
3 sets

[Gibb1991]

26th

Lateral Raises
-Pyramids up to 30 lbs for 10 then drop sets

DB OHP
45s x 10, 9, 8, 8

And more. I wish I had written it down after the workout.

Today

Hack Squat (total plates)
0 x 20
1 plate x 15
2 plate x 15
3 plate x 15
4 plate x 12
4 plate x 12
4 plate x 8

Barbell Row
135 lbs x 12
155 lbs x 10
155 lbs x 10
155 lbs x 6

Cable Row
3 sets

[Gibb1991]

Dead Lifts
135 lbs 8
185 lbs x 5
235 lbs x 2
235 lbs x 1
-Grip was just **** today. Actually tried a mixed grip and obviously the weight went up super easy, but I could feel the trap issue right away.

Pause Dead Lifts
185 lbs x 5
185 lbs x 6
185 lbs x 6

Incline DB Bench
40s x 30
70s x 10
70s x 9
60s x 10
60s x 8

Dips
BW x 12
BW x 12
BW x 10

Close Grip Bench
115 lbs x 5
115 lbs x 7
115 lbs x 6

[young and strong]

Dead Lifts
135 lbs 8
185 lbs x 5
235 lbs x 2
235 lbs x 1
-Grip was just **** today. Actually tried a mixed grip and obviously the weight went up super easy, but I could feel the trap issue right away.

Pause Dead Lifts
185 lbs x 5
185 lbs x 6
185 lbs x 6

Incline DB Bench
40s x 30
70s x 10
70s x 9
60s x 10
60s x 8

Dips
BW x 12
BW x 12
BW x 10

Close Grip Bench
115 lbs x 5
115 lbs x 7
115 lbs x 6

Love your consistency old bud gibb. Suprised you havent made a bit kore strength gains at this point have you consider doing low rep sets

[gesten]

96 page thread goin all the back to 2012 holy chit that’s crazy

What do u look like now brah?

Miring mid lat insertion in avi

[Elucid99]

Holy **** this is a book not a log

[Gibb1991]

Love your consistency old bud gibb. Suprised you havent made a bit kore strength gains at this point have you consider doing low rep sets

Gotta remember I live in Ontario where gyms have been closed probably 18 months of the last two years. And the first lock down I didn't get my hands on a pull up bar since they were impossible to find for a long time and I kept assuming gyms would reopen.

The workout you are replying to was just before gyms closed again. I did actually get a pull up/dip station for the apartment right away when gym closures were announced though. Did a **** ton of pull ups. My best set was 24 reps? And weighted +100 lbs for a few. Same for dips. So I actually managed to maintain my back and chest strength. My legs went to total ****.

Gyms reopened in the summer for like 3 or 4 month before locking down again. During that time I also bought a house. Then more lock downs.

Ontario sucks brahs. Gyms just reopened last week after another short lock down. I'm gonna have the money set aside soon to have a squat rack and barbell for the basement though. So going forward it shouldnt be to bad.

[Gibb1991]

Update


Last year I swallowed my pride and told myself I need to just follow a strength routine. Based on how many days I have available to lift and how my recovery tends to be I went with 5/3/1. Did this for 6 months

Top lifts:

Squat 280 x 3 or 255 x 7 idk which is more impressive. I feel like I had more control over the 255
Bench 220 x 3 or 195 x 7
Dead lift- 335 x 5? and 295 x 1 double over hand. To be honest I personally think the 295 double over hand is one of the greatest lifts of my life.
OHP 145 x 1 and 135 x 3.

Recently I'm working so much over time that I'm lifting almost sporadically. So I'm doing a modified starting strength. Basically work up to one heavy set to failure of squat/bench/ row or dead lift. Did 255 x 7 the other day and 195 x 7 bench. Considering that I know my best all time bench (245 x 1) came at the same time as benching 195 x 8 I'm super happy with this. The squatting is in that all time high level as well.

I'm on vacation now for 4 weeks and we're doing a road trip through the USA so I'll probably only lift a couple times a week (the wife isn't a gym obsessed person but she does lift and exercise multiple days a week so I know she'll want to get some day passes with me) so I'll continue this modified starting strength through July. August life is back to normal and I'll reassess everything. 5/3/1 has treated me extremely well so I may go back to that.

Someone asked if I left "Do you even lift?" status. And ya I definitely have. I look like a guy that works out. But truthfully after graduating school in 2015 I became an alcoholic. So its actually amazing my strength and lifts actually kept doing pretty well since I was lifting that whole time. Trying to do hours of cardio to offset the damage I knew I was doing. It was only in the last year that I really addressed this issue.

It actually kills me a bit to think about how much more gains I would have made if I hadn't drank daily for years. It's such a waste. But live and learn. There's only forward afterall.

Stopped coming on here with Covid. Ontario had gyms closed so long. There was actually another phucking lock down after my last post. It's insane what we did here. And I come back to this forum and the misc has a top thread about alcoholism lmao. This forum is pretty sad now. But hopefully that's because the majority of people that we're regular posters all grew up and had kids and ****. Successful careers with all the work ethic they built in the gym.

My career is decent. Work in the ICU, made 96k last year and will break over 100 this year. Considering going back to school so I can work a normal work week and no more midnights. But truthfully nothing really interests me. Office work looks like hell. My job is at least interesting. Idk boys.