Polishedball's Journey

[polishedball]

BACK

T-bar rows
320 X 6
295 X 6
270 X 6
giant drop set from
330 down to 45

Bent over rows under hand
135 X 20
225 X 8
275 X 6
295 X 6
225 X 18

Pull ups Hammer grip
BW X 6
BW X 6
BW X 5

Seated rows

[cmoore]

Went on an ugly depressed eating binge today, getting back on the horse will have a healthy dinner. Pretty disappointed at self...

Let's just call it a refeed. Just think how much stronger you're gonna be over the next day or three.

[polishedball]

shoulders
seated OHP
95 X 6
145 X 6
195 X 6
245 X 5
295 X 1

Shrugs
245 X 25
335 X 20
425 X 12
515 X 8

Front raises
50 X 6 X 3

Seated hammer machine press
255 X 12
255 X 11
255 X 9

[polishedball]

Abs
Rope crunches
abductor
twisting sittups

Tris
JM press
Dips
Hammer Press

[polishedball]

Pull ups 3 grips, neutral, chin and wide BW X 6 kinda hard after yesterdays back work. Still need to hit dead with bi's on thursday. Wed will be legs.

[polishedball]

Quick 20 minutes cardio, might be skipping legs and second back work this week as I have a pretty bad pain in my back left side when i cough or sneeze it brings me to my knees. So just gonna hit cardio I am thinking maybe some real light workouts.

[polishedball]

back side still hurting, every cough or deep breath stabbing pain.

DL's light
135 X 8
225 X 8
315 X 5

Bi's
cable curls
reverse preacher
arnold curls
hammer curls

[polishedball]

50 minutes in the elliptical, havent done it yet, just jumping on it now, but now I have to do 50.

[polishedball]

Chest / could feel the stitch in the side when un-racking and racking weight.

bar x 12
95 X 8
135 X 6
225 X 5
275 X 3
315 X 2
385 X 1
365 X 2
315 X 6
315 X 6
315 X 6

pull overs / with press at top to finshish
110 X 8
115 X 8
120 X 8

Cable Fly's

[polishedball]

40 minutes of cardio, 2 20minute hiit sessions

[polishedball]

Smith machine ohp seated front
95 x 10
135 x 6
185 x 6
225 x 6
275 x 3
225 x 6
225 x 5

Machine press hammer grip
Stack x 10 x 3 PR

Calve sled
490 x 50
580 x 50
670 x 28
760 x 11

Then drop set down to 290 about 10 reps at each weight

Tri
Hammer press downs
92!x8
72 x 8
Few more sets then with rope
Dips
BW x 30
X 24
X 18

Usually do dips weight heavy first changed it up to last exercise high reps

Strength has been through the roof eating at 500 over maint trying to heal up a back muscle

[polishedball]

Back, still super sore cough sneeze brings me to my knees. COuldn;t do pull ups or and pulling down from overhead.

Bent over rows underhand
bar X 12
135 X 10
225 X 8
275 X 8
315 X 4 (stopped as i felt it)
225 X 5

T-bar machine
90 X 12
135 X 10
180 X 6
180 X 6
90 X 10
90 X 15

Machine seated row, wide overhand grip
3 sets

Machine seated row narrow v bar grip

Went up to 264 on the stack, few plates left till I can pin it

All in all pretty happy with the back work considering the pain I experience in some movements (avoided them best i could)

[cmoore]

Back, still super sore cough sneeze brings me to my knees.

All in all pretty happy with the back work considering the pain I experience in some movements (avoided them best i could)

I missed this, what'd you do exactly?

[polishedball]

I missed this, what'd you do exactly?

It happened the day I added pull ups back to my routine, I did all 3 grips wide, chin, neutral for 3 sets of 6. Things felt OK, but it was a struggle. Later that night I reach into the back seat of my vehicle while seated in the front. Something pulled in the lower lat in the back near the rib cage. Brought instant pain finally was able to massage it to a dull odd feeling, but the first time I sneezed I was dropped to my knees in pain.

I was able to do some row and pulling work, just nothing overhead. Hopefully this will heel up soon, as I want to feed extra to help it along, but have decided to get back on the cut ASAP then chase the 4 plates in the fall.

I am only looking at dropping another 7~12 pounds so no shredded, just decent look esp for me.

[polishedball]

bi's / traps

EZ bar curls

110 X 6 X 3
hammer curls

50 X 6 X 3

double Bi machine

45 X 8 X 3

Shrugs light today as didn;t want to load lower back

DB's
120 X 25 X 3

Face pulls

108 X 16 X 3

[polishedball]

abs and calves today 45 cardio

[polishedball]

Updated picture, for better or worse. This is about a 10# gain over my last picture, from over-feeding. I do look alot bigger.

[polishedball]

Chest ~
135 X 12
185 X 8
225 X 4
275 X 2
315 X 1
385 X 1
395 X 1 PR (think i coulda hit 400 had i not done this) it went pretty easy
400 fail
315 X 6
315 X 6
315 X 7

DB pull overs with press after
110 X 8
120 X 7
120 X 8

Cable flys 3 positions low mid and high

[polishedball]

Still just amazed at the strength increases, I may still hit my 4 plate lifting goal, even as I start the cut back up/.

[polishedball]

DL's

bar x 12
135 x 8
225 x 6
315 X 6
405 X 4

seat row narrow grip
stack x 10 x 4

wide grip
275 X 10 x 3

[polishedball]

seated smith OHP
95 X 12
135 X 10
185 X 8
225 X 8
225 X 7
275 X 3

hammer machine neautral grip OHP
stack X 10
stack X 10
stack X 16

JM pressses

135 X 10
185 X 8
185 X 6
135 X 16

Tri hammer press downs

one arm press down twist

dips only one set left hand went numb during so quit.

Had best pump ever in tri's will see how the feel tomorrow

[polishedball]

Hit legs yesterday, Chest today.

Flat Bench
Bar X 12
95 X 6
135 X 8
185 X 5
225 X 4
275 X 3
315 X 2
355 X 1
405 X 1 PR
315 X 10
225 X 16

DB pull over
125 X 6
120 X 8
120 X 8

Fly's

[polishedball]

Was actually surprised how easy it went up, I know I have a few more pounds in me.

[cmoore]

Awesome!!! Congrats big guy!

[polishedball]

Awesome!!! Congrats big guy!

Thanks, now to get cut for summer. Actually dialed the diet back in, and will chase numbers come fall. This just kinda happened and well I wont complain.

[polishedball]

Hit chest back to back days, as yesterday was a day early and had my normal lifting partner today.
Went up the weights to 405 again then
335 X 8
335 X 5
225 X 18

DB pulll overs at 90's

Then Flys.

scared to see what i feel like come monday. DOMs for me is usuaally 2 days out so thats why I think i hit today with no issues.

[polishedball]

Back

Bent over rows underhand
Bar X 12
95 X 10
135 X 10
185 X 5
225 X 8
275 X 6
315 X 6
225 X 12
275 X 6

One arm DB rows
150 X 6
150 X 6
150 X 5 (started to feel it in the lower rear lat area that I have had problems with so stopped)

Close Grip rows Machine

worked toward and upto the stack at 312

something else but don;t recall it right now.

[Payton1221]

Polishedball,

You're one strong dude! Great job.

Good luck on "dialing back" the diet. I started really counting macros 10 months ago, and for ME, it was the best thing that I could have done.

Mark

[polishedball]

Polishedball,

You're one strong dude! Great job.

Good luck on "dialing back" the diet. I started really counting macros 10 months ago, and for ME, it was the best thing that I could have done.

Mark

Thanks appreciate it, saying goes never too late hit it finally at age 40.

I need to get serious to the macro level myself, been successful just going calories, but really want to get in summer shape and keep as much strength as possible. It sure has been fun eating though

[cmoore]

I need to get serious to the macro level myself, been successful just going calories, but really want to get in summer shape and keep as much strength as possible.

QFT.

You have so much talent. Dial in the details and you'll be even more amazing.