The weights never lie. My natural high. Do this sh*t till I f*cking die.

[dopamine72]

aye! sup *******? don't disappear again

Oh snap! Sup bruh, yea im here!

[dopamine72]

- 15 min Elliptical
- 15 min Bike HIIT

Back Squat 185x5x5

lotta form work with 135, stretching, squatting on flat surface now, etc

Trap bar deads 225x10 for two sets

Light weight day, working on fixing hip tilt, cracking, everything else is good, but def there is pain and need more work

[dopamine72]

BW= 197.8

- Short walk
- 50 Shoulder Dislocations
- light dumbbell work warmup

Overhead Press
95-10
135-7
155x5
155x5
155x5(more but tough)

Bench
135x10
185x7
215x5
215x5
215x6(more)

- Last reps of each set paused, pretty easy, but keeping it a lil lighter still

Cable Rows
90x20
135x15
180x6
180x10
180x10
180x8

Chins
BWx6
BWx8

- Exhausted from rows

Ab Wheel
From knees x30

EZ Bar curls
65x15
65x15

Exercise Bike 25 Min w HIIT last bit

Think that was about it...What a weak day for me, I did drink the past two nights so that's probably why lol and haven't done any overhead work in a while...Gonna slowly try and build a lil right now as long as my body doesn't hurt too much. I've kept everything light for so long because of all sort of injuries so the weakness is to be expected i guess. Would be really awesome to see some higher numbers again though. Hope all you bros have a great labor day weekend!

[Woody-5]

Good to see you’re still throwing around the weights! Hope everything is going smooth!

[dopamine72]

Good to see you’re still throwing around the weights! Hope everything is going smooth!

AWWW yeahhhhhhhhhh!

Glad to see you in here bro! Everything is great, hope its the same w/ you!

[dopamine72]

BW= 195 morning
- 15 min walk
- 30 min Stretch/Warmups

Deadlifts
135x10
185x5
225x5
275x5
315x5
365x3 (more but challenging)

RDL's
225x5
275x6
275x8

Chins
BWx10
BWx10
BWx8

Still getting back into the heavy stuff, feels weak again today, need to eat better + no drinking. Need to continue rehabbing whole body and being careful too. Still have a sprained ankle that balloons up + knee issues, plus hip issues + elbow issues + slight left shoulder pain. Gotta play it safe! Still have most of my muscle just weak af currently lol

[Mcfreako]

Hope ur still staying strong and doing good brother.

[jshaw5]

Good to see you back man. How's the knee feeling?

[dopamine72]

Hope ur still staying strong and doing good brother.

Doing great but could be stronger lol
Thanks and same to you bro! Nice to see ya!

[img]https://media3.giphy.com/media/O0IrmxzK8ZIKk/giphy.gif[img]
Good to see you back man. How's the knee feeling?

Hahahaha, knee is pretty good! Thanks for asking, good to see you too bro!

[dopamine72]

BW = ???

- Walk 15 min
- 50 Shoulder dislocations
- Light warmups w weights

Bench
95x15
135x10
185x10
225x5
225x5
225x5 (more but challenging)
Drop Set
185x10 (for da pump)

Body Weight Squats
BW x 100 (non stop)

- 15 min more cardio

I'm not eating enough and doing allot of other physical stuff I haven't listed such as moving 35" Tires and Rims in 97 degree heat. Might be fully moving soon too if everything goes as planned.... Just non-stop busy here all day er dayyyyyyy

Today was simply a just do it and leave after. I'm very tired and feel old now...lol....Hoping I can start feeling better in the gym, this is ridiculous.

[dopamine72]

Been doing yoga/stretching/foam rolling every day. Used the locrosse ball for hours on my elbows, triceps, biceps, forearms, entire back, hands and knees. I'm so incredibly tight its insane.

Did 45 min on the elliptical yesterday as well

Gonna start stretching this am and see if I am good enough to hit some squats later

Have a great weekend boyos!

[Woody-5]

Dig that pump set to finish

Whereabouts are you looking to move?
100 non stops squats sounds rough even sans weight

[dopamine72]

BW= 200.8

- About 40 min stretching and warming up

Back Squats
Bar x 20
135x10
185x10
225x6
235x6
245x6
255x6
275x5 (more)

Chins
BWx10
BWx10
BWx8

Pullups
BWx10
BWx10

So even though I was ultra tired today I still managed to get squats in and they felt GOOD. Finally everything is coming together better. Thinking I'll have 315 on there again soon for some good reps. Knee felt good, hips felt great, my ankle seems to handle squatting fine even though its pretty messed up still. Overall probably the best workout I've had in a while. As you can see I'm barely doing anything but it seems to be working. The hours of stretching and foam rolling are whats paying off I'd say.

Dig that pump set to finish
Whereabouts are you looking to move?
100 non stops squats sounds rough even sans weight

Thx bro, im still gonna be in the same general area, just finally getting a house lol, the 100 BW squats was basically just cardio

[dopamine72]

BW= ??? will check later, probably 200 even

-15 Min Elliptical
-30 Min Warmups/Stretching
-Light Dumbbell work/Cable work

Bench Press
Bar x 25
95 x 15
135x10
185x8
225x5
225x5
225x5
225x5 (more but challenging, doing short rests)

Close grip bench drop set
135x20 (more but pumpppeddd)

Tricep Extensions
25x20
25x20
45x15
45x15
45x15

WG Dead hang Pullups
BWx10
BWx10
BWx10

Chins
BWx10
BWx10

Calf Work
Single leg raises
BWx10x10

-All I can do with my sprained ankle still healing

Plate Pinches
Single 45 pound plate pinched @ inner circle

5 second holds for 5 sets

Dumbbell Curls
25x20
25x20

-Then elliptical again for 35 min


Sporatically did those plate pinches and a few other exercises in between everything else. Probably did other things I forgot to list as well. Was a fast paced adhd bro workout. Feelin decent, hopefully I'll see my numbers go up soon

[dopamine72]

Forgot I did one set of 30 reps non-stop on ab wheel ^

Abs sore now, very busy, ankle still not healed I guess they take even longer to heal than I previously thought. Working on so much sh*t with this new house and taking care of a few people + more work and non-stop tasks that need to be completed. I'm gonna see if I can keep my phone turned off on Sunday and do nothing. Hope you guys enjoy the weekend!

[dopamine72]

BW= 200.8

-30 min warmups/stretch

Conventional Deadlifts No Belt
135x10
185x5
225x5
275x3
315x1
345x1
365x4 (tough)
315x8 (lil more)

- More than last workout

Barbell Rows
135x10
185x5
225x6
225x6
225x6

Chins
BWx10
BWx10
BWx10

Need to eat more and I'm sore now

[dopamine72]

45 min elliptical + 30 min Foam rolling

[Woody-5]

needs more hiking

Great stuff dude. That second to last session had some crazy volume!
Hah I forgot all about the ab wheel. I still have mine boxed up with the rest of my gear.

How did you sprain your ankle?

[dopamine72]

^ lol thanks bro, I sprained my ankle drunk walking down two steps carrying allot of heavy bags in each hand...I was surprised it didn't break, maybe if I was my old weight it would have lol

Anyways its still healing but much better this week, still needs some time, but its barely hindering me now

- 30 min warmup, elliptical, then bike
- 30 min stretch
- 50 shoulder dislocations
- light dumbbell work, curls, lateral raises, shoulder presses, squats, etc

Basically I have hip tilt from squatting on a pitched floor for nearly a decade, my clutch from my manual car and my knee injury. So I'm really really working on evening out my body and getting rid of the hip tilt because its causing me to use more of one side of my body and unevenly distribute weight on each of my legs. So I'm working on squatting on flat surface, I even got a leveler app on my phone

One Legged Bulgarian Split squats
BW x 10
BW x 15
BW x 15
BW x 20

Reqular Light Barbell Squats
Bar x 10
Bar x 20
Bar x 20
135x10
135x10
135x10

- Easy just working on getting the motion correct

Wide Grip Dead Hang Pullups
BWx10
BWx10

Chins
BWx10
BWx10

Dips
BWx15
BWx15
BWx20

Pushups
BWx30
BWx30

ab wheel
Knees x 10
Knees x 10
Knees x 10

Then did more lighter curls, db flies, and some other sh*t I forgot, been very out of it lately and was dehydrated, just having a tough time now but I'll be okay...Hope you guys are good!

[jshaw5]

Good stuff dude. I gotta get back on those Bulgarians. Those pullups and dips are impressive man.

[dopamine72]

Thanks bro ^

Haven't posted because some serious sh*t happened to me a lil over 3 weeks ago, long story and it sucks big time, but I'm still moving forward, still lifting and staying consistent

Bodyweight is 190ish because of the stress but I somehow have upped my strength a bit so not trippen at all

Hope you all are doing great and staying healthy, much love to everyone

[Woody-5]

hope everything smooths out dude, those patches suck. Good to see you getting in some work, that can be hard on its own when the stress is there. (patch like that pretty much derailed my lifting career hah)

[quadsimodo]

Colin brah

[dopamine72]

hope everything smooths out dude, those patches suck. Good to see you getting in some work, that can be hard on its own when the stress is there. (patch like that pretty much derailed my lifting career hah)

Thanks Woody, much appreciated. Yeah sorry about your rough patch too, chit...

Colin brah

Tobi brah!

[dopamine72]

So I've still been lifting this whole time. Just haven't posted workouts. Hopefully all you bros are staying safe from this stupid virus.

Body weight = 210 (pretty lean but need more shredz)

Bench
(lotta warmups)
225x5
235x5
235x5
245x5
245x5

265x1
285x1
305x1
315x1 (fuk yes this felt good!)

Dips
BW x 25 (had more but called it)

Wide Grip Dead Hang Pullups
BW x 10
BW x 10
BW x 10
BW x 10
BW x 10

Pendlay Rows
135x10
185x10
225x10
245x6
245x6
245x6 (feelin great)

Ab wheel
Knees x 35

Abs cramping at the end, had to hang from pullup bar for a good minute and a half to uncramp them, that's when I called the workout lol

Deadlifted 405 pretty easily the other day too. My injuries are getting better and strength is coming back pretty damn well. Very good sessions lately.

[dopamine72]

Workout two days ago:

BW= 209
30 min warmups

Strict Overhead Press
135x5
135x5
155x5
155x5
155x5
175x1
175x1
185x1
185x1
185x1
185x2
185x2 (1 more rep)

Pullups
BW x 10
BW x 10
BW x 10

Chinups
BW x 8
BW x 8
BW x 8

Tricep Ext w/ Cable Setup
25x30
45x20
55x15
55x12
55x12

Curls
Dumbbells
25x20
25x20
25x20
EZ Bar curls
85x15
85x15

Pushups
BW x 40
BW x 30

Dips
BW x 15
BW x 15

Ab Wheel
Knees x 40

- Think that's it, there's probably more I forgot honestly, I'm the energizer bunny lately

[dopamine72]

Today

BW = 208 (cutting)

30 minutes stretching, yoga
Then warmups with bar

Back Squats
135x5
135x5
185x5
225x5
255x5
275x1
285x1
305x1
310x1
315x1
315x1
315x1
315x1
315x2 (more but challenging, deep also)

275x5
225x5
225x6
225x8

-15 working sets, really focusing on form and technique, the stretching/yoga helped that allot as well as my knee

Deadlifts
135x5
225x5
275x5
315x1
345x1
365x1
365x1
365x5 (pretty easy)

Very stiff legged deadlifts
225x6
225x7
225x10

Think that's it, was shaking from calorie deficit but I feel amazing mentally, HUGE endorphin high today

Edit- Forgot I did barbell shrugs at the end, my upper back DOMS just arrived and reminded me...

Barbell Shrugs
315x10
405x12

[George2100]

I’m currently cutting too brah. Nice work! How do you like the yoga prior to lifting? I’ve been thinking about how to include some in my routine. I’m working from home right now so plenty of time for it.

[Woody-5]

Strong sessions dude! Love that 3 wheel bench hnnnggg

Good to hear the injuries are better and that the yoga helps.

Making me hungry to get after it again

[dopamine72]

I’m currently cutting too brah. Nice work! How do you like the yoga prior to lifting? I’ve been thinking about how to include some in my routine. I’m working from home right now so plenty of time for it.

Cutting FTW, gotta get ready for summer! Thanks Geaorge, I love yoga before lifting, especially before squatting because I'm tight in my hips. I have to do some sort of stretching and foam rolling before squats now because of my knee, hips and back. But after I'm done and warmed up I feel like I'm 18 years old again ready to do anything and lift heavy. This is after 12 years of consistent lifting too.

Strong sessions dude! Love that 3 wheel bench hnnnggg
Good to hear the injuries are better and that the yoga helps.
Making me hungry to get after it again

Thanks Woody, thinking I can probably get back to a 365 bench again if I keep doing singles. Yoga is essential for longevity no doubt. It changed my life, srs. Foam rolling with a tough roller + lacrosse ball is also MONEY.