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

[dopamine72]

Body weight: 209

1/2 mile @ 3mph / 1/2 mile hill climbs @3-3.5mph
700 jump ropes
120 shoulder band dislocations
Light DB curls 25's x 10, 12, 15, 20, 25
Light DB clean and press 25's x 20 (could have done more)
Light Farmers walks 50 yards w/ 25's

Recovery workout, food time then maybe heavier weights later, shoulders pumped AF, everything pumped AF

[dopamine72]

Body weight: 208

60 Band Shoulder dislocations

SOHP: bar x 20, 95x16, 135x10, 155x5, 165x5, 175x3, 185x3, 185x2 + 8 Push Presses (big pump)
Neck Harness Dips: BW+25x10, BW+30x12
Chins: BWx10 two sets
Pullups:BWx10 two sets
Nordic Curls: BWx10 three sets

Fuked around with some other chit

Neck Harness Dips are in fukin sane

Edit:


https://www.youtube.com/shorts/yz_bgxLoNjY

[dopamine72]

Body Weight 212

1/2 mile flat @ 3mph / 1/2 mile hill climb @ 3-3.5mph

ATG Split Squats BWx10 for 3 sets
Cossack Squats BWx40
Hip Circles
Super Couch Stretch
Pigeon Pose

Back Squat: 95x15x 135x10, 185x10, 225x5, 255x5, 275x5, 295x5, 315x4 (had a few more reps leaving it here cuz quick gainz)

Tri Ext, Curls For the girls, Ab Wheel

Haven't repped 315 that easy in long time, gainz thru roof.. on a fresh day I'll have this for 10 now so 405 is pretty much here it feels like for a single again

[dopamine72]

Fasted Workout

Body Weight: 212

1/2 mile flat @ 3.3mph / 1/2 mile hill climbs @ 3.3mph

ATG Split Squats
Cossack Squats
Hip Circles
Super Couch Stretch

Slant Board Squats: 95x10, 135x10, 185x5, 225x5, 255x5, 275x6 (easy AF)

Quads are probably 2" larger than last month LMFAO

Called it here I'm milkin gainz like a mofo

[dopamine72]

Recovery Bench: 95x20, 135x10, 185x10, 10, 15 (more)
Incline bench curls: 25's x 10, 10, 25 (holy fukin pump)

[dopamine72]

Body weight: 214

1 mile hill climbs @3-3.3mph in under 20 mins

3 sets of chinups x10 each set

[dopamine72]

Body Weight: 212 fasted in morning

1/2 mile hill climbs @ 3mph
1 hour of a massive amount of stretching and mobility work

ATG Split Squats BWx10 for 4 sets
Cossack Squats BWx30
Hip Circles

Back Squats: 95x15, 135x10, 185x10, 225x5, 275x6 for 3 sets easy
Ab Wheel: knees x 10 for 5 sets
Pullups: BWx10 for 4 sets
Back extensions BWx20 3 sets

I have a strained lower lower right ab near groin so kept things lighter..That's the easiest 275 has felt in 5 years maybe, I had it for 3 sets of 10

Think the strain happened because I added a ton of strength to my squat in short time, squatting all the time with no ab wheel or other ab work

So I'm adding in the wheel again probably every workout and hopefully that'll fix the strain

[dopamine72]

Bench: 95x15, 135x15, 185x10, 225x5, 255x5, 265x6 (easy more in tank)
Close Grip Bench: 245x7 (easy lol)

If I were to guess I'd say my max bench rn is 330

[dopamine72]

Body Weight: 212

1/2 mile @ 3.3mph / 1/2 mile hill climbs @ 3-3.5mph

ATG Split Squats BWx10 for 4 sets, BW+50x10 for 4 sets (Recovery work, good pump/stretch)
Seated Cable Rows: 160x10 for 3 sets / 180x6, 6, 10
Hang Clean and Press: 95x10, 135x5, 5, 5, 5, 5
Hang Cleans: 135x5, 185x3, 205x1 (had allot more but kept it here, its been a while)
Nordic Curls 1/2 reps: BWx10 for 5 sets
Barbell Standing Calve Raises: 135x10, 185x10, 225x10, 275x10, 315x6
Ab Wheel: Knees x 10 for 4 sets
EZ Bar Curls w/ Close Grip: 65x20
Incline Bench Hammer Curls: 25's x 25
DB Hammer Curls: 50's x 10
Pushups: BWx60 (had more but got dayum need to train for this endurance)

That's what I can remember I did some more random chit like light lateral raises prob forgetting something but endorphins currently thru the fukin roof m8

[dopamine72]

14 hour fasted high intensity cardio

Body Weight: 212

1 mile hill climbs @ 3mph (somewhat challenging)

1/4 mile fast walk

1/4 mile run @ 7.6mph

1/4 mile fast walk

Legs weren't 100% obv. Also my ass has turned into a bubble butt from all these hill climbs, squats, nordic culrs, etc

[dopamine72]

Body Weight: 215

1/4 mile flat @ 3.3mph / 1/2 mile hill climbs @ 3mph

ATG Split Squats: BWx10 for 7 sets (last two sets 15 reps)
Cossack Squats: BWx30
Hip Circles

Front Squats: 135x3, 185x3, 225x1, 255x1, 275x1 for 5 sets, 285x1 for 3 sets (EZ)
Incline Close Grip Bench w/ Chains: 95 + 60 lbs chain x 10 reps, 135+60 bls chain x 8,7, 13 (last 3 reps forced) (huge pump)

Nickels and Dimes [5 chinups, 10 pushups]: 6 rounds - Last set was 10 chinups and 40 pushups

Ab Wheel: Knees x 10 for two sets then x20

Random grip work and other BS

Solid sesh

[dopamine72]

Had to rest a few days I had that incline set one notch too high and right rotator cuff strained, should be okay in a week or so. Still have that lower right ab strain too but felt slightly better.

Body Weight: 209

1/4 mile flat @ 3mph / 1/2 mile hill climbs @ 3mph

ATG Split squats BWx10 for 3 sets
Cossack Squats BWx30
Hip Circles
Super Couch Stretch

Conventional Deadlifts No Belt: 135x15, 185x10, 225x10, 275x5, 315x5, 365x8 (had 10+), 405x1 (just wanted to hit a very easy single)

Barbell Rows, Pendlay Rows, Ab Wheel, Calves, Biceps, Tricep Ext

Seems like I'm back to a 5 plate deadlift already or close to it

[dopamine72]

Body Weight: 210

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

ATG Split Squats BWx10 for 3 sets, BWx15
Cossack Squats: BWx40
Hip Circles
Other dynamic stretching/warmups

High Angle Slant Board Squats: Barx20, 95x15, 135x10, 155x10, 175x10, 185x10, 215x10, 225x10 (more)(pumped)
Side Back Extensions: BWx10 for 3 sets

Kept it there, right rotator cuff needs a break, hopefully can do some light pressing in 48 hours

[ardee2124]

Glad to see you're still lifting and doing well man. Surreal to see this log after so long, I remember reading this when I first started on the site and was a noob in the gym and freaking out at the numbers you were lifting haha.

Great to see you've overcome all the injuries and still making gains without needing to punish your body with absurdly heavy weight. I myself am making some of the best gains in my life 10+ years in the game, think us natties are capable of way more than we ever thought.

[dopamine72]

Body Weight: 208

1/2 mile flat @ 3mph / 3/4 mile hill climbs @ 3mph / 1/4 mile run @ 8mph (easiest its been)

Did some shoulder rehab for my right rotator cuff strain and its already noticeably better in a week so one more week hopefully

Glad to see you're still lifting and doing well man. Surreal to see this log after so long, I remember reading this when I first started on the site and was a noob in the gym and freaking out at the numbers you were lifting haha.
Great to see you've overcome all the injuries and still making gains without needing to punish your body with absurdly heavy weight. I myself am making some of the best gains in my life 10+ years in the game, think us natties are capable of way more than we ever thought.

Holy chit glad to see you in here brother!!!!!!

Hell yeah motherfuker!!!!!!!!!!!!!!!!!!

[dopamine72]

(yesterday)

BW: 208

Seated Cable Rows: 90x20, 135x15, 160x10 for 4 sets, 160x20

Lots of shoulder rehab for right rotator cuff

Curls

Recomping allot here, starting to look thicker gains coming fast

[dopamine72]

BW: 207 am fasted

1/4 mile @ 3.3 mph / 3/4 mile hill climbs @ 3-3.3mph
ATG Split Sqauts BWx15 for 3 sets
Hip Circles

Barbell Back Squats [no belt] 135x15, 185x10, 225x5, 275x3, 305x3, 315x1, 315x5 (couple more reps at least easy)
More Rotator Cuff Rehab [hundreds of high rep laterals, front raises, face pulls, reverse flies, scapula pullups, band dislocations etc] Its getting much better
Very Light Strict Overhead Barbell Press: Barx30, 95x10 for 3 sets, 95x22 (more but got dayum it was getting tough and huge pumps]
Partial Nordic Curls: BWx10 for 4 sets [these are my hardest exercise to progress on ever, its a snails pace but I'm getting it]
Calves Volume: 135x10, 185x10, 225x10 for 5 sets last set 15

Haven't done a 3 plate squat beltless in years...It was pretty easy so good. Probably did a lil more that's all I can remember. Fresh I think I have 405 back squat again.

Edit- Forgot about Ab Wheel: Knees x 40

[ardee2124]

(yesterday)

BW: 208

Seated Cable Rows: 90x20, 135x15, 160x10 for 4 sets, 160x20

Lots of shoulder rehab for right rotator cuff

Curls

Recomping allot here, starting to look thicker gains coming fast

Well, you can't tell us that without sharing a picture or two =D

That's some nice OHP strength for being injured too, well done man. Can definitely imagine the pump being wild especially after all that isolation rehab work.

Kind of a random question: have you generally just been winging it in the gym pretty much the majority of this log? Obviously the log starts with 5/3/1 and I remember your running Texas Method or something years and years ago, but other than that have you pretty much just gone in with mostly a vague idea of what you're going to it and then just go by ear?

Obviously it's worked insanely well for you over the years but it's just a pretty alien concept to me haha, I've always had a program. For the last 8+ years it's always been my own, not something pre-written, but I've needed structure and a log to repeat the same exercises for as long as possible until progress dries up.

All these sessions still in your home gym btw?

[dopamine72]

Well, you can't tell us that without sharing a picture or two =D

That's some nice OHP strength for being injured too, well done man. Can definitely imagine the pump being wild especially after all that isolation rehab work.

Kind of a random question: have you generally just been winging it in the gym pretty much the majority of this log? Obviously the log starts with 5/3/1 and I remember your running Texas Method or something years and years ago, but other than that have you pretty much just gone in with mostly a vague idea of what you're going to it and then just go by ear?

Obviously it's worked insanely well for you over the years but it's just a pretty alien concept to me haha, I've always had a program. For the last 8+ years it's always been my own, not something pre-written, but I've needed structure and a log to repeat the same exercises for as long as possible until progress dries up.

All these sessions still in your home gym btw?

Lol thanks bro!

Yep I just do my own thing..It gets a lil complicated..I like to kind of use a texas method style with the big lifts so volume day then intensity day building up to a top set of 5 or less

I think 5-10 years of training is about the time where you can get really in tune with your body and do what you want based on previous experience, but of course a proper PLing program is still optimal

I still train for strength but I like to train for more athleticism now too so more functional exercises implemented today also

Still at my home gym, I have had my own place now so its in my two car garage...Gotta clean it up a bit then I'll get some pics

[dopamine72]

Body Weight: 210 fasted

14 hour fasted workout

1/4 mile flat @3.1mph / 1 mile hill climbs @ 3mph

ATG Split Squats: BWx10 for 10 sets (Massive Pump)

Nickels And Dimes:
Pullups: BWx5 for 9 sets
Pushups: BWx10 for 9 sets

Last Set
Pullups: 12
Pushups: 60

Bout tree fiddy total reps

If you aren't doing ATG Split squats you're selling yourself short

[dopamine72]

Got mad adrenaline driving earlier so I decided let off some steam and deadlift

Body Weight: 210 fasted

treadmill
Split Squats
Cossack Squats

Deadlifts No Belt: 135x15, 185x10, 225x5, 275x1, 315x1, 365x1, 405x1, 425x1, 435x1 @ 7/10
Backoff set: 315x15 (more reps but cardio)

Pullups: BWx10 for 3 sets
Hammer Curls: 50's x 10
EZ Bar Curls: 85x10 for 3 sets
Ab Wheel: Knees x 40

Holy chit what a workout, those 315x15 deadlifts made me feel like puking for a sec lol

Now I'm high AF on endorphins

[dopamine72]

Body Weight: 210 in morning

(11 hours fasted) High intensity cardio, most of it was hill climbs up a giant rock formation

Total hiking time was around an hour

Was only about 4 miles but got dayam it was as steep as you can imagine with fallen trees and boulders blocking the path. Got legit vertigo at the top looking over a big cliff (forgot heights is one of my weaknesses). On the way back there was a fatass rock so big it was about an 8 ft drop onto the other side of the trail which was sloped and wet..It was slightly sketch I could have backtracked the way I came in but I went for it and was fine, kinda foolish cuz I was alone but I did think I'm close enough to the main trail if I broke something I could keep screaming help and someone would eventually find me.

That was fukin fun.

[dopamine72]

Little later that day

Reverse grip bench press: 135x10, 155x10, 165x10, 185x10, 215x10, 225x10

Lots of shoulder rehab work

Reverse grip bench feels awesome on my right shoulder, no issue at all lol

[dopamine72]

Conditioning on point, didn't get sore from deadlifts or the steep hike

Shoulder noticeably better today

The system I have now for healing is ridiculously effective

The combination of Vit D and mineralizing myself I think is the biggest factor but there's much more

[dopamine72]

Body Weight: 207 morning

Saturday Party Workout: 100mg THC tincture preworkout

Treadmill/warmups

Zercher Squats: 95x10, 135x10, 185x5, 225x3, 255x1, 265x1 Add Bitch Pad: 275x1, 300x1, 315x1, 325x1 PR?

NGL this chit hurts, would like to know if there is any technique here as I'm a noob to this exercise

Front Squats: 135x10, 185x5, 215x5, 225x3, 245x1, 255x1, 265x1 (zerchers killed front squat strength)

Calves: 135x10, 185x10, 225x10, 255x10, 265x10

Nordic curls half reps: BWx10 for 4 sets

50 pound dumbbell curls x 8 reps

Other curls

Lateral raises

Some other BS can't remember

Zerchers gave me an adrenaline dump and made my body shake

[ardee2124]

Zerchers have always looked so painful I haven't ever been able to bring myself to try them, 3 plates on those is savage.

You've inspired me to take cardio more seriously. Did a pretty intense hike this past weekend, almost 1k feet elevation gain in under a mile. Was breathing pretty hard and my ankles have insane DOMs today but it was worth it, gonna be more consistent for those heart health gains. Lift on a 3-4 day split depending on life so I think I can easily fit in 1-2 hikes as well on top of that.

I wanna be as jacked as possible obviously but seeing you manage that PLUS just be in all-around good shape (cardio, mobility) has me wanting to fit that in as well.

Btw I'm curious, do you have a dumbbell set for your home gym or are you screwing plates onto handles every time? Gotta say if it's the latter I can understand why you seem to rarely use them, I relied on those during COVID and man they are HELL to use haha

[dopamine72]

Zerchers have always looked so painful I haven't ever been able to bring myself to try them, 3 plates on those is savage.

You've inspired me to take cardio more seriously. Did a pretty intense hike this past weekend, almost 1k feet elevation gain in under a mile. Was breathing pretty hard and my ankles have insane DOMs today but it was worth it, gonna be more consistent for those heart health gains. Lift on a 3-4 day split depending on life so I think I can easily fit in 1-2 hikes as well on top of that.

I wanna be as jacked as possible obviously but seeing you manage that PLUS just be in all-around good shape (cardio, mobility) has me wanting to fit that in as well.

Btw I'm curious, do you have a dumbbell set for your home gym or are you screwing plates onto handles every time? Gotta say if it's the latter I can understand why you seem to rarely use them, I relied on those during COVID and man they are HELL to use haha

Thanks brother, the Zerchers made me feel like a b*tch lol its a million times better and no problem when using a bitch pad..Knee sleeves are the next best thing but still hurts allot.

I read some material recently about how doing things you do not want to do and completing the task lights up a part of the brain that gives us "the will to live" and essentially gives us happiness, ded srs. I 100% percent know this is true because every time I do this I feel better.

Really happy I've inspired you, the full incline hill climbs on my treadmill @ 3-3.5mph for a mile 2-3x a weak were life changing for me not only for cardio, but if I do long / full strides it actually opens up my hips, warms me up for squats/deads and has built my legs well

I was huffing and puffing like a MOFO on that last hike lmao felt like an out of shape fatass..There was a part of the climb so steep I was doing hundreds of lunges all the way to top got my legs hella pumped.

Being jacked, strong and mobile is the fuking best, never in my life have I felt physically or mentally better (this is also because of the Vit D + mineralization+ lifestyle changes/rules/routine I've implemented)

Okay I got some Dumbbells up to 50lbs but that's it, if I want more weight I need the adjustable dumbbells and I usually just save that for 110+ lb DB rows...I really REALLy would like to get 75's and 100's at least...Everything is so damn expensive here..Fuarkkk

[dopamine72]

So yea felt a little off earlier, lil anxious and tired..Def not in the mood to lift...But WTF do you kno I'm now euphoric after my workout

Body Weight: 210

1/4 mile flat @ 3mph / 3/4 mile hill climbs @ 3-3.3 mph

ATG Split Squats: BWx10 for two sets / BWx15 / BWx20

Lighter Volume Strict Overhead Press: 135x10, 135x8, 135x7 for 3 sets (huge pump)

Chins:BWx10 for 3 sets
Pullups:BWx10 for 2 sets

Fuked around with some grip work, DB ohp, shoulder rehab, right shoulder better but not 100%

[ardee2124]

Thanks brother, the Zerchers made me feel like a b*tch lol its a million times better and no problem when using a bitch pad..Knee sleeves are the next best thing but still hurts allot.

I read some material recently about how doing things you do not want to do and completing the task lights up a part of the brain that gives us "the will to live" and essentially gives us happiness, ded srs. I 100% percent know this is true because every time I do this I feel better.

Really happy I've inspired you, the full incline hill climbs on my treadmill @ 3-3.5mph for a mile 2-3x a weak were life changing for me not only for cardio, but if I do long / full strides it actually opens up my hips, warms me up for squats/deads and has built my legs well

I was huffing and puffing like a MOFO on that last hike lmao felt like an out of shape fatass..There was a part of the climb so steep I was doing hundreds of lunges all the way to top got my legs hella pumped.

Being jacked, strong and mobile is the fuking best, never in my life have I felt physically or mentally better (this is also because of the Vit D + mineralization+ lifestyle changes/rules/routine I've implemented)

Okay I got some Dumbbells up to 50lbs but that's it, if I want more weight I need the adjustable dumbbells and I usually just save that for 110+ lb DB rows...I really REALLy would like to get 75's and 100's at least...Everything is so damn expensive here..Fuarkkk

Did you do the treadmill hill climbs pre workout? Expecting a lot of rain this week so hikes seem to be the off the table, may give them a shot.

And yeah I feel you on the dumbbells. All gym equipment got crazy expensive during the pandemic and never got much cheaper even when the demand dropped.

I personally am a dumbbell guy, most of my pressing is db (flat/incline/OHP), I love dumbbell rows (1 arm, 2 arm and chest supported), and even db RDLs are my preferred hinge (though my gym only goes to 100s so it has to be high rep). If I ever went back to a home gym (unlikely until and unless I start a family) I'd probably invest in those auto-adjustables like Powerblocks or Bowflex, crazy expensive (I think the 90s are like $600+), but in the long run sort of pays for itself I guess.

[dopamine72]

Body Weight: 210 fasted

14 hour fasted workout + salt + lime + minerals + cayenne + black seed oil + curcumin (nectar of gods, srs)

1/4 mile flat @ 3.3mph / 1 mile hills climbs @ 3mph / 1/4 mile run @ 9mph

ATG Split Squats: BWx10, BWx15 for 2 sets
Ab Wheel: Knees x 50
Back Ext: BWx20, BW+10lbs behind neck x 12, BWx25

Big back pump

Fricken lower right ab still a bit strained, same with right rotator cuff, gonna keep rehabbing

Did you do the treadmill hill climbs pre workout? Expecting a lot of rain this week so hikes seem to be the off the table, may give them a shot.

And yeah I feel you on the dumbbells. All gym equipment got crazy expensive during the pandemic and never got much cheaper even when the demand dropped.

I personally am a dumbbell guy, most of my pressing is db (flat/incline/OHP), I love dumbbell rows (1 arm, 2 arm and chest supported), and even db RDLs are my preferred hinge (though my gym only goes to 100s so it has to be high rep). If I ever went back to a home gym (unlikely until and unless I start a family) I'd probably invest in those auto-adjustables like Powerblocks or Bowflex, crazy expensive (I think the 90s are like $600+), but in the long run sort of pays for itself I guess.

Preworkout yep, the hill climbs are the worlds greatest warmup for me

I hiked in the rain last week although it doesn't rain hard here nor get too cold, I'm in Norcal, wya?

I like the idea of those adjustable dumbbells however they've always ended up breaking on me so I steer clear of them..Next on list is 75's and 100's