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

[dopamine72]

Body Weight 213

1 mile fast walk @3mph
1 mile hill climb @3mph
0.5 Mile flat cool off
60 Banded shoulder dislocations
40 shoulder circles w/ 2lbs DB's
Squat / Ankle Stretch

Bench, Bicep Chinups, Pendlay Rows, DB lateral raises, EZ bar curls, kettle belle clean and press, kettle belle snatches, Tri Ext, ATG Slpit Squats, Cossack Squats, AB Wheel

Puked a tad after, got a lil too you yucky last night at a gathering and its also kinda hot out, I got that feeling where water tastes like heaven

[dopamine72]

good to see your still at the grind, well done

Good work lad!

Thx my brothers

[dopamine72]

These workouts are dedicated to Paige RIP

I will always love you Paige

Some of you here knew her as she's posted ITT before and elsewhere a long time ago before this place became slow and boring

Its been a rough last few days finding out the news

Life can be brutal, remember to never stray from the path and continue to push forward no matter how tough things get

Today: Body weight 213

1 mile hill climb @ 3.5mph average and bursts of 6mph
0.5 mile flat cool down @ 3mph
60 Shoulder Band Dislocations

Strict overhead press 135x5 for 5 sets 20-30 second rests
ATG Front Squats BW x 15
Cossack Squats BW x 20
Hip Circles/knee circles (mobility)
Front Squats 95x15, 135x15, 185x10, 225x5, 245x1, 265x1, 275x1 (EZ), 225x1 short Rests (kept it to 275 cuz haven't gone heavy enough yet to hit 3 plates which I still have for sure)
Back/glute extensions x 60 reps

Yesterday: DB Lateral Raises 15 -20 reps x5 sets, Face Pulls 20-30 rep x3 sets, tric ext 20 reps x3 sets, ab wheel knees x 30 resp, then lots of curls, some chinups, high rep Reverse cable flies were done and other chit I can't remember

My shoulder strength was fatigued today from all the high rep / volume work yesterday so I kept it light with short 20 sec rests on 135x5x5 still gave great pump

Loading up on food and I'll be able to press heavier weight in a few days

Definitely looking bigger and more cut than before

[dopamine72]

Hill Climbs for Paige
1 mile @ 3mph
1/4 mile jog @ 6mph
Stretching

Need to eat so I can do some heavy deadlifts later on to feel better

[dopamine72]

Body weight 206

1/4 mile walk @ 3.5mpgh
1/4 mile full incline hill climbs @ 3.5mph

(i swear long accentuated strides on treadmill open up my hips + get glutes to properly fire which is MONEY for deadlifts)

ATG Split Squats BW x 20
Cossack Squats BW x 20
Hip Mobility Drills

Deadlifts for Paige: 135x20, 185x15, 225x5, 275x3, 315x1, 345x1, 365x1, 395x1, 405x2 @8 Backoff Set: 225x20

60 band Shoulder dislocations
SOHP: Bar x 20, 95x15, 135x7, 155x5, 135x8
Bicep Chins: BW x 8, 7, 6, 6

+ Some other rando exercises ADD mode can't remember

Then I went to IN N OUT burger to get a massive bloatlord meal like we always did to honor her

That's the heaviest I've gone on deads in a long time

[dopamine72]

Body weight: 199

Hill Climbs @ 3-3.5mph - 1.5 Miles
Jog @ 7mph - 0.5 miles

Bench 5x5
Pullups 5x10
Light Hang Cleans 10x2

Can't eat and still working out, so guess I'll focus on self care (take some gym time off) and calorie surplus next few days

[dopamine72]

Been busy not having time to post workouts nor the motivation but still here alive doing every day workouts (two hours average)

I've front squatted 2x, back squatted 1x (only worked up to 315 but still great workouts) pressed and pulled 3x all within last week + hill climbs and a lil running every day for 3 weeks ish

Lots of other exercises I regularly do as well, I'm very sore (whole body but mostly ass) so taking day off and going to eat ALLOT

Body weight 210 pounds

[dopamine72]

That's 4x in one week I've squatted up to 3 plates now

[dopamine72]

Body Weight 209 Fasted

I've now squatted 5x in roughly 8 days

1 mile + hill climb @ 3mph

ATG Split squats BW x 15 two sets
Cossack Sqauts BW x 40
Hip Mobility Drills

Front Squats: 95x5, 135x5, 185x5, 215x1, 225x1, 255x1, 275x1, 295x1 (easy)
Back off sets, no belt: 225x3 for 4 sets

Goblet Squats: 50x12 / 3 sets
Partial / assisted nordic curls: BWx10-15 for 5 sets
Glute Style Back Ext: BW x 20, 50 (holy back / ass pump)

Lotta random other chit not listed like foot attachement for dumbbell then hip flexor/hamy work, looks similar to this:

[charlievanriper]

NICE work Brother

[dopamine72]

Strained left patella on Thursday, never iced it once just got massive blood flow to the area with specific movements and its about healed today

Still lots of cardio, stretching every day and upper body

Did 12 sets of nickels and dimes pretty fast the other day, that's 5 pullups, 10 pushups, repeat (got it from David Goggins)

I'll have to time it next time

NICE work Brother

Thx brother!

[Woody-5]

quick heal is nice! I feel like lately whenever I get a little tweak I'm fighting it for at least a week. Benefits of getting old, right?

just got massive blood flow to the area with specific movements

U having a wank, m8?

[dopamine72]

Still here moving weight just a lil break and knee healed fine since I know how to fix myself now

Body Weight: 212ish

Warmups
Treadmill Hill Climbs 0.5 miles
Hip mobility
ATG Split Squats
Cossack Squats

Barbell Back Squats: Bar x 20, 95x15, 135x15, 185x10, 225x5, 275x3, 305x1, 315x1, 325x1, 335x1 (Pretty easy) [BacK off Set] 275x6 not to failure
Barbell Front Squats: 135x5, 185x3, 225x3, 255x1, 275x1, 285x1 [Back off Sets] 225x5, 225x3, 225x1, 225x2, 225x1 fukin around with technique
Nordic Curls: Yeah I'm still working on them but they're getting much better along with HUGE carryover to many diff perks
Back Ext: Half Reps for ASS, high reps, 25-50 few sets

Nickels and Dimes (5 Chins, 10 pushups) - no rest between sets - 11 rounds so 55 chins / 110 pushups

****ed around somemore, lateral raises, curls, single arm face pulls, etc

quick heal is nice! I feel like lately whenever I get a little tweak I'm fighting it for at least a week. Benefits of getting old, right?
U having a wank, m8?

Healed so well, I'd say biggest factor was high rep sled pulls, walking backwards on treadmill turned off, Tib raises and ATG split squats
yeah getting old is brutal man, this is why I will never stop exercising...it gives us way too much of an edge, better quality of life etc
Get some bloodflow to that tweak bro remember ice can be counter productive!
LOL did some cock pulls in the gym earlier currently posting from jail cuz some lady got "offended" Plan is to identify as female and sue for all they got then maybe join a women's powerlifting comp as well

good day

[dopamine72]

Body Weight: 203 pretty lean here abs poppin

Lifting 3x a week on average + cardio 2x

Squatted 315 for reps and deadlifted 405 for a double so the lifts are coming back a bit now, bench I'm repping 275 all of these were EZ

If I start eating more I know I'll get stronger fast since I'm well trained

Surgery this coming Tuesday, taking out a cyst in my saliva gland, hoping I can get back to my training soon because I know a 5 plate deadlift can happen again if I keep this up

[dopamine72]

Got down to 199 two weeks after the surgery not lifting

Been back in the gym for two weeks now fully recovered, back to 210

Numbers are looking like:

275x10 squat with more in the tank did a 335 single no prob + 275 front squat

245x6 bench top set going for a 315 single around end of year probably

Deadlift is still for sure above 405 no belt, will test it out after one more squat session

25+ reps on dips still 20+ reps on pullups

Rowing 225 for sets of 10 pretty easy

Should be on track now for regular posted workouts

[charlievanriper]

Got down to 199 two weeks after the surgery not lifting

Been back in the gym for two weeks now fully recovered, back to 210

Numbers are looking like:

275x10 squat with more in the tank did a 335 single no prob + 275 front squat

245x6 bench top set going for a 315 single around end of year probably

Deadlift is still for sure above 405 no belt, will test it out after one more squat session

25+ reps on dips still 20+ reps on pullups

Rowing 225 for sets of 10 pretty easy

Should be on track now for regular posted workouts

Good to hear

[dopamine72]

Metabolsim is increasing noticeably again because I'm back down to about 203 and body composition changing

1000 reps of jumprope in about 6 sets
Then I ran 2 miles more like jogging for 1.5 miles @ 5.5mph then turned it up to 10mph and really ran for the last 1/4 mile

- Calve Raises Heavy
- Tibialus Raises
- Lateral Raises

Pretty good endorphin high atm

Good to hear

Appreciate it brother!

[dopamine72]

11-18-23

BW=205

Treadmill: Flat 1/2 mile/Full Incline Climbs @ 1/2 mile (3-3.5mph)

ATG Split Squats BWx10 for 4 sets + 2 weighted sets w/ + 50lbs x10
Cossack Squats BWx20 (EZ)
(Dynamic Hip Mobility)
Squats 135x5 185x5 225x5 275x3 305x1 315x1 335x1 @ 6/10 + volume squats w/ 225x10 for 3 sets
Front Squat 135x5 185x3 225x1 255x1 275x1 + 3 more singles with 225
Nordic Curls BWx10 for 4 sets (fuark finally getting good at these almost got em)

11-20-23

BW=205

Treadmill: Flat 1/2 mile/Full Incline Hill Climbs @ 1/2 mile (3-3.5mph)

Band Shoulder Dislocations 60 reps

SOHP 95x10 135x10 155x5 165x3 for 3 sets Backoff 135x5 for 3 sets
Chins BW x 10-12 for 3 sets
Pullups BW x 10-15 for 3 sets
Dips BW x 10 for 4 sets
Barbell Rows 135x10 185x10 215x8 225x6 for 3 sets
AB Wheel Knees x 40 reps strait

Strained left trap a lil not bad at all kept working thru it, feel good

[dopamine72]

11-27-23

Bodyweight = 205

1/2 mile flat treadmill + 1/2 mile full incline treadmill @ 3-3.5mph

(warmups)
ATG Split Squats BWx10 for 7 sets
Cossack Squats BWx30 for 1 set
Hip Circles

Back Squats: 135x10, 185x10, 225x5, 255x5, 275x6 (more in tank)
Front Squats: 135x3, 185x3, 225x1, 255x1, 275x1, 285x1 @ 8/10
Nordic Curls: BWx10 for 4 sets (still getting way better)

11-28-23

Treadmill again, same thing

Chins: BWx10 for 5 sets
Dips: BWx15 for 2 sets, BWx10 for 4 sets

Later that day:

Bench: 135x10, 185x10, 215x5, 225x10 (2 more reps at least)

Curls, lateral raises, leg raises,

Think that's it, that 275x6 squats could have been 10+ reps easy

[dopamine72]

Forgot to say Plate pinches, other grip work, calves and neck work w/ neck harness

Grip strength has never really gone down compared to my other lifts, I can still pinch a 45 pound plate on the inner core and hold it for 10+ seconds

I will be working on increasing that time specifically I dunno why but its really fun

[dopamine72]

11-30-23

Body Weight: 208

Treadmill 1/2 mile flat and 1/2 mile hill climbs @ 3mph

ATG Split Squats BWx10,15,20
Cossack Squats BWx30
Hip Mobility

Slant Board Back Squats 135x10, 185x10, 225x10, 255x5, 275x5 (more in tank)

(high incline slant board makes it more difficult)

Barbell Rows: 135x20, 185x15, 225x8,7,6

Curls, Lateral Raises, stretching, Back decompression

[dopamine72]

Body Weight: 210

1 mile full incline hill climbs in just under 20 mins / speed = 3-3.5mph

EZ Bar Curls- 35x30 75x15 85x10,10,10
Seated Dumbbell Shoulder Press- 50's x 15,20,23
Cable Tri Ext single arm- 25x10, 10 30x10
Dips- BWx10,10,10

Did that fast, big pump, dips were more difficult pre-exhausting tris

[dopamine72]

Body Weight: 210

1/4 mile flat / 1/4 mile hill climbs @ 3mph (warmup)

ATG Split Squats BW x 15, 15
Cossack Squats BWx30
Hip/back mobility drills

Back Squats:135x15, 185x5, 225x5 Very Easy(I do these light to open up hips for deadlifts, works so well)
Deadlifts: 135x15, 185x10, 225x5, 275x3, 315x1, 365x1, 385x1, 405x1 @ 7/10 pretty easy/smooth
Backoff Set: 315x10 all dead stop
No belt used

Max dead is feeling like about 455 so if I keep raising my squat i should be back to 500 soon. My squat is finally feeling good and strong again.

[dopamine72]

Chins: BW x 10 for 6 sets
Dips: BW x 10 for 6 sets

[dopamine72]

Body Weight: 208

CNS a lil fatigued, still feeling much stronger but I know if I were to take a few more days off my bench would be stronger

1/2 mile flat / 1/2 incline + Shoulder Band Dislocations

Bench: Bar x 20, 95x15, 135x10, 185x8, 225x5, 255x5, 275x2, 275x2, 275x2 @ 8/10 (had 275x4 for sure maybe 5)
Close Grip Bench: 225x8 (easier than I thought)
Chins: BWx10 for 3 sets
EZ Bar Curls: 85x10, 95x10
DB Curls: 50's x 6

Some lateral raises and fuked around with a lil more random crap

MASSIVE pump today

Pumps like cumming

[dopamine72]

12-7-23

BW: 210

1/2 mile flat 3mph
3/4 mile full hill climbs 3-3.5mph
1/4 mile run 7mph

Stretching and back decompression work

[dopamine72]

Strained my left trap / neck chit is annoying

Still did some chins and curls

Chins: BWx10 for 7 sets
Curls for the girls

Now I'm going to rehab/rest/fix this chit

[dopamine72]

Body Weight: 207

1/4 mile @3mph , 1/4 mile hill climbs @ 3.5mph

ATG Split Squats BWx10 for 4 sets
Cossack Squats BWx40
Hip Circles

Back Squats: 135x15, 185x10, 225x5, 255x5, 275x5, 285x5, 295x5 (fukin easy had 4+ more)
Nordic Curls: BW x 10 for 2 sets, BW x 12 for 1 set
SOHP: 95x15, 135x5, 135x6, 145x6, 155x6
DB Hammer curls: 50's x 10

Lateral raises, some jumping probably something else I forgot to list

Back squat shot up...Thinking its closing in on 405 again

Edit- Forgot after SOHP I did one body weight set of dips for 25 reps

[dopamine72]

Body weight:210

1/4 mile flat @ 3mph / 1/2 mile hill climbs @ 3mph
Band Shoulder Dislocations x60

Bench: 225x5 for 4 sets easy not to failure recovery
Neck Harness Dips: BW+25x7 for 2 sets / BW+35x10 - This is an insane exercise huge trap/neck pump
Barbell Rows: 225x7 for 2 sets / 245x5 for 2 sets
Chins: BWx10 for 3 sets
Ab Wheel: Knees x 15 for 3 sets
Calves: 225x10,10 / 245x8,10

Some Curls, laterals, flies, can't remember what else

I will get a vid of those neck harness dips they're my new fav

[dopamine72]

Body weight 207

1/4 mile flat @ 3mph / 1/4 mile hill climbs @3.5mph
60 Shoulder band dislocations

ATG Split Squats BWx10 for 3 sets
Cossack squats BWx30
Hip circles
Super couch Stretch
Pigeon pose

Front Squats: 95x10, 135x10, 185x5 Add Belt 225x5, 255x3, 285x3, 300x1, 315x1 (fuk yeah easy LOL)
Back off Set: 225x7
Chins: BWx10 for 5 sets

lmao

edit-



https://www.youtube.com/shorts/g-x5qhKN1BU