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  1. #6871
    Endorphin Junkie dopamine72's Avatar
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    Body Weight = 210

    (15 min warmups)

    Flat Barbell Bench
    Bar x 30
    95x15
    135x10
    185x5
    225x5
    255x5
    255x5
    255x5
    255x5
    255x7

    - Strength still going up, decided to do a volume day today, last set had 1-2 more reps

    Cable Tricep Extensions
    45 x 20
    55 x 15
    65 x 12
    65 x 10

    Pendlay Barbell Rows
    135x10
    185x5
    225x5
    225x5
    225x5
    245x6
    255x7

    Cable Face Pulls
    45 x 25
    55 x 15
    55 x 15

    DB Lateral Raises
    20's x 20
    25's x 20
    25'x x 15

    - Might be a PR on those 20 reps w/ 25's

    Db Curls
    25's x 30

    Bicep/Pec/Tricep Fascia Stretching

    Stationary Bike 20 min

    ADHD Workout, probably forgot to list some chit....Was about 95 degrees in garage again, time to cool off
    Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=227
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  2. #6872
    The All-American American Woody-5's Avatar
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    Haha both smashing 5x5 bench on Monday, I dig it!

    Love those rows, I need to give pendlays a go again

    Must sweat out 10pounds in that heat!
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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  3. #6873
    Endorphin Junkie dopamine72's Avatar
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    Body weight = 214

    Cable Rows
    45 x 50
    90 x 15
    135 x 10
    180 x 5
    190 x 5
    190 x 6
    190 x 7
    190 x 9 Rest Pause

    Standing Calve Raises
    3 working sets w/ 225

    Seated Calve raises
    3 working sets w/ 225

    -hyooge pump, could barely walk


    Originally Posted by Woody-5 View Post
    Haha both smashing 5x5 bench on Monday, I dig it!
    Love those rows, I need to give pendlays a go again
    Must sweat out 10pounds in that heat!
    lol 5x5 is money, thanks woody. Yeah sweating a chit ton lately its going to be over 100 this whole weekend. Tomorrow supposed to be 107....Need to lift in the morning so its cooler
    Journal: https://forum.bodybuilding.com/showthread.php?t=139898123&page=227
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  4. #6874
    The All-American American Woody-5's Avatar
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    you survive that heat?

    My calves are sore now too after reading that.

    Love the cables for back. I need to find and unpack the rest of my attachments so i can get after some seated rows.
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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  5. #6875
    Endorphin Junkie dopamine72's Avatar
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    Haven't been lifting because my left hip/shoulder needed rest/rehab. Its been hot as hell like I said so garage feels like a sauna anyways + the whole state is filled with smoke and it smells so I decided to take a bit of a break, stretching, deep tissue work, mobility work etc my body needs it. Still doing cardio every other day, the heat and smoke make me wanna stay inside...can't wait till this is over.

    Originally Posted by Woody-5 View Post
    you survive that heat?
    My calves are sore now too after reading that.
    Love the cables for back. I need to find and unpack the rest of my attachments so i can get after some seated rows.
    Still above ground bro

    Def get those cables setup for da gainz + it makes things less boring
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  6. #6876
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    Strained back doing nothing, srs. Woke up in the morning, sat in chair, leaned a lil one way and boom, strained.

    I think its just chit realigning from me messing around with all the mobility work, stretching and weird exercises. My hip tilt is still there but slowly getting better. Haven't been getting professional massages for the last 6 months either because of covid, that's probably a factor too along with gaining some weight, strength and lifting heavier.

    Gonna keep doing cardio and icing it. It's not bad so I'm guessing another week and I'll be g2g.

    Hope all you boyos are enjoying the weekend.
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  7. #6877
    The All-American American Woody-5's Avatar
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    sounds like old man problems lol wake up wrong and you're fukked for a week.
    Srs, I woke up one morning last spring and had a hernia. Wtf?

    Hammer that mobility work and rest up!

    (PS Covid and suck a dik)
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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  8. #6878
    Puni's Alt Account 400Lb Gorilla's Avatar
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    keep forgetting you are in Cali. You far enough away from the fires?

    Solid work on the benchwork. admiring the Pendlay rows.
    You would be surprised just how much time I have to waste.
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  9. #6879
    Endorphin Junkie dopamine72's Avatar
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    Body weight = 213

    (30 min mobility work/warmups/stretch)

    Standing Calve Raises
    95x20
    135x10
    185x10
    225x10
    255x10
    265x8
    275x6

    Seated Calve Raises/Single Leg
    135x10
    135x10
    135x20

    - That's each leg, last set was rest pause and hurt like hell

    Bicep Focus
    15 pound dumbbell curls for 60 reps rest pause + 2 min Fascia stretch using barbell
    5 min later strict 25 pound DB curls for 30 reps then hold DB's for 30 seconds and repeat 20 reps of hammer curls
    5 min later single arm barbell curls (not a typo) 10 reps each arm w/ empty barbell (amazing exercise)
    5 min late EZ bar curls 95 pounds for 10 reps strict

    Cable Tricep Ext
    45 x 20
    55 x 20
    65 x 15
    65 x 12
    65 x 10
    65 x 8
    + 2 min stretching w/ barbell

    DB Lateral Raises
    15's x 20 for 3 sets

    Ab Wheel
    Knees x 45

    I swear I did some more exercises but I go by memory and I burned one before lifting today so I probably forgot some stuff, wasn't the regular workout either cuz minor injuries. Garage was 95 degrees so looked like I jumped in a pool with clothes on. Those seated calve raises are torture, I'm so glad I figured out how to do them with a home gym and I highly recommend everyone get a bitch pad and start doing these.

    Back heald up, worked around it and did higher reps lighter weight more BBing stuff

    Originally Posted by Woody-5 View Post
    sounds like old man problems lol wake up wrong and you're fukked for a week.
    Srs, I woke up one morning last spring and had a hernia. Wtf?
    Hammer that mobility work and rest up!
    (PS Covid and suck a dik)
    lol yea

    And damn that sucks!

    Thanks bro
    Originally Posted by 400Lb Gorilla View Post
    keep forgetting you are in Cali. You far enough away from the fires?
    Solid work on the benchwork. admiring the Pendlay rows.
    I'm in the middle of the fires there's smoke everywhere including in my garage. It sucks but I'm fine and happy so whatever. Thanks G.
    Last edited by dopamine72; 08-24-2020 at 03:20 PM.
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  10. #6880
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    Body Weight = 215

    Hit the stationary bike for 20 min pretty hard prior to squats because I'm forced to go light from back strain so I wanted to work my legs a bit more

    Light Squats
    Bar x 20
    135x10
    185x10
    225x3
    225x5
    225x5
    225x6
    225x7
    225x10

    - Very easy weight but anything over 3 reps on squats is cardio

    Das it mayne, lotta cardio, stretching, rehab, deep tissue work going on not listed
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  11. #6881
    The All-American American Woody-5's Avatar
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    Good getting in some work! How’s the back doing before and after squats?
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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  12. #6882
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    Body Weight = 213

    (1 hour deep tissue work + stretch + warmups)

    Back Squats
    135x10
    185x5
    225x5
    255x3
    275x3
    305x1
    315x1
    325x1

    - 315 felt the best and def had more in me than 325 just testing the waters everything going well

    Wide Grip Dead Hang Pullups
    BW x 10 for 5 sets

    Bench Press
    135x10
    185x10
    225x5
    245x3 - Lost groove
    245x5 - Better

    225x6
    225x7

    - Looks like I haven't pressed in a while so these numbers make sense. I should be stronger on pressing again soon enough, shoulder felt good.

    Biceps + Fascia Stretch
    DB curls x 30 reps w/ 2 min stretch
    DB Preacher curls for 12 reps w/ 1.5 min stretch

    DB Flies SS w/ Light DB Bench
    25's x 15 on flies + 15 on presses

    - I really need to start writing down the chit I do each workout again cuz I can't keep track. Doing a lot of high rep work + stretching and deep tissue work. Put a hole in my wall with the lacrosse ball today

    Also looking huge but a lil fat. Gotta get back down closer to 200 again.


    Originally Posted by Woody-5 View Post
    Good getting in some work! How’s the back doing before and after squats?
    Allot better thanks 4 asking. I still feel it but its @ 90% and able to hold up with the weights so I'm very happy about that!
    Last edited by dopamine72; 09-02-2020 at 09:34 AM.
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  13. #6883
    The All-American American Woody-5's Avatar
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    Great work! Awesome to see the squat numbers moving up and to hear that everything felt good!

    345 x 5 bench or is that a typo for 245? Either way hella fine. I'm looking to be north of 225 again real soon
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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  14. #6884
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    Originally Posted by Woody-5 View Post
    Great work! Awesome to see the squat numbers moving up and to hear that everything felt good!
    345 x 5 bench or is that a typo for 245? Either way hella fine. I'm looking to be north of 225 again real soon
    Thanks Wood! Yes that was a typo lol

    Made me remember that I have repped 345x5+ on bench press before though.....Like 5 years ago and 30 pounds heavier haha
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    Puni's Alt Account 400Lb Gorilla's Avatar
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    I like seeing "well" in a lot of places describing the feel of shoulders and how everything is going.

    Solid bench and squat work. What style of squat do you use?

    Also, I is slightly jealous of those pullups, I am still trying to get to sets of 10 with some consistency!
    You would be surprised just how much time I have to waste.
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    Body Weight = 212

    Conventional Deadlifts No Belt
    135x5
    185x5
    225x5
    275x3
    315x1
    345x1
    365x1
    385x1
    405x1
    425x1 - Not bad, kept it here cuz back

    315x5

    Oly Shoe Sumo Deads
    315x1 for 5 sets

    Oly Shoe Conv Deads
    315x1 for 5 sets

    - Those 10 singles w/ 315 were technique and form work.

    Strict Overhead Press
    135x5
    155x5
    165x5
    175x3
    185x3
    195x1 - Kept it here, had a lil more

    155x6
    165x6

    Face Pulls/Curls/Stretching

    30 min Stationary bike

    Very fun workout, from start to finish it was about 3 hours. Shirt was soaked.

    Originally Posted by 400Lb Gorilla View Post
    I like seeing "well" in a lot of places describing the feel of shoulders and how everything is going.
    Solid bench and squat work. What style of squat do you use?
    Also, I is slightly jealous of those pullups, I am still trying to get to sets of 10 with some consistency!
    Thanks G! I'll be more descriptive in my squat style when I post from now on. I do both styles, high bar Oly and low bar PLing

    Been doing pullups a few times a week since I was 10 years old so I better be good at them lol
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    Puni's Alt Account 400Lb Gorilla's Avatar
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    Holy Jeebus at the deadlift volume! And, because you obviously felt your core didnt take enough abuse from all that, you went and punished it AND the shoulders with some heavy presses. BTW, you do not have to use the word "strict" or even "overhead" for Press work

    If I don't see "push" or "fuk I got sloppy" I tend to assume you were being strict with form and technique. Besides, with you anything under 225 I just assume you are pressing. Anything over that and I start looking at the exercise title more intently to see if you were push pressing.
    You would be surprised just how much time I have to waste.
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    great volume dude! love them dead singles! how did the oly shoe deads feel?
    always mirin the press strength

    Holy hell at working out for 3 hours in that heat wave you guys have been getting.
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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  19. #6889
    Puni's Alt Account 400Lb Gorilla's Avatar
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    Dope you still with us, brah?
    You would be surprised just how much time I have to waste.
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    ^ lol I'm here guys thanks for the comments, was a long week and finally got another workout in today. I'm loving deadlifts in Oly shoes too I guess cuz they keep me more upright. Highly suggest them to you all.

    Body Weight 211

    (30 min warmup/stretch/deep tissue work/bong rip first + 25 min cardio so semi glycogen depleted + 100 yard jog)

    Long Distance Light Farmers Fast Walking
    10's for 200ft
    15's for 200ft
    25's for 200ft

    Band Work 50 Pound Band
    Press - 10,15,20
    Pull - 10, 25, 35
    Squat - 10, 15, 20 (Fuk this discomfort on wrists etc could have done more was easy leg work but no lol)

    Oly Shoe Deadlifts no belt
    135x10
    185x5
    225x3
    275x1
    315x1
    345x1
    365x1
    385x1
    405x1
    425x1 - Pretty easy could have doubled

    315x5
    315x5

    Body Weight Chins
    BW x 10
    BW x 10
    BW x 10

    Ab Wheel
    Knees x 5

    Standing x 5
    Standing x 5

    Knees x 10

    + 10 min more stationary bike

    Think that's it, probably forgot some work. Really fun workout. Hope you all enjoy your weekend.
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    Endorphin Junkie dopamine72's Avatar
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    Abs are sore AF

    First time in a while I did standing ab wheel

    I don't think there is any other ab exercise that's as intense as standing rollouts
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    Puni's Alt Account 400Lb Gorilla's Avatar
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    deadlifting in oly shoes never really worked well for me. Maybe it is because I am tend to lean too much into my deadlift at the start.

    Solid workout and I hope you are keeping clear of the burning areas of your state
    You would be surprised just how much time I have to waste.
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    The All-American American Woody-5's Avatar
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    Can confirm, ab wheel is brutal lol

    liking the long distance farmers walk, good test of endurance right there. Great use of the bands, too. I have to find the rest of mine- I had a whole set of different tensions.

    Killer deads with the oly shoes again. I always did mine in either chucks or barefoot.
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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    Originally Posted by 400Lb Gorilla View Post
    deadlifting in oly shoes never really worked well for me. Maybe it is because I am tend to lean too much into my deadlift at the start.
    Solid workout and I hope you are keeping clear of the burning areas of your state
    Thanks G! I'm in the smoke but nothing on fire here. Its pretty crazy though, one morning I woke up and it was so smokey / dark looked like the whole neighborhood was on fire I checked around everywhere to make sure. Never seen anything like that. The smoke was so thick the sun wouldn't even go through it. Looked like apocalypse was happening.

    And with the Oly shoes I guess it simply depends on one's mobility/mechanics? I can't put my finger on exactly what's going on but I guess the Oly shoes keep me more upright so it feels more natural and allows me to drive into the movement better? And or I'm just tight as hell still in my hips. Its kind of a mystery.
    Originally Posted by Woody-5 View Post
    Can confirm, ab wheel is brutal lol
    liking the long distance farmers walk, good test of endurance right there. Great use of the bands, too. I have to find the rest of mine- I had a whole set of different tensions.
    Killer deads with the oly shoes again. I always did mine in either chucks or barefoot.
    Abs still sore lol standing ab wheel is where its at! Thanks Woody!

    Yesterday:

    Body Weight = 205 (yes I did a few fasting days and lost a lot)

    (20 min Warmups)

    Bench
    Bar x 25
    95 x 20
    135x10
    185x8
    225x5
    245x5
    225 + 60 lbs chain x 1
    235 + 60 lbs chain x 1
    245 + 60 lbs chain x 1 (so 305 at top)

    225x7

    135 + 60 lbs Chain x 15 (strong pump)

    - Think that's it for bench, massive weight loss so fast so there was some temp strength loss

    Calves
    5 Sets seated and 2 sets standing single legs

    Light Incline DB Flies
    One set w/ 25's for 30 reps

    Stationary Bike 20 min

    Think that's it, eat, rest, sleep, then weights tomorrow possibly. Thinking I'll probably get back to a lean 210 by end of week and strength will come back.
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    The All-American American Woody-5's Avatar
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    hnnnggg @ the chained bench. Nice work, understandable to be down in strength a little after a quick weight loss. How long do you usually fast for?

    Love that burnout set with 135 & chains, had to be a massive pump in the triceps.
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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  26. #6896
    Endorphin Junkie dopamine72's Avatar
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    Originally Posted by Woody-5 View Post
    hnnnggg @ the chained bench. Nice work, understandable to be down in strength a little after a quick weight loss. How long do you usually fast for?
    Love that burnout set with 135 & chains, had to be a massive pump in the triceps.
    Thanks Wood, I'm fasting anywhere from half a day to three days total. I no longer require massive amounts of calories to gain. Learning about the benefits of fasting inspired me to do it once a month for a day at least on average. Its been proven to increase lifespan and provide so many other health benefits I do it. Its actually nice not worrying about an eating schedule either and I feel better mentally after the starving phase subsides.

    Stepped on the scale today and it said 200.8 lol. I went too aggressive this past week, I can easily gain things back with a few burritos/protein shakes. Almost feel like I have an eating disorder now lol

    So in the past 1.5 months I went from 194 to 220 and now I'm back down to 200.8
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  27. #6897
    ... Raigs's Avatar
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    Man big props to you for fasting. How do you go into the start of the fast? Big meal? And how do you keep going through the hunger phase
    My “training log”
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    Endorphin Junkie dopamine72's Avatar
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    Originally Posted by Raigs View Post
    Man big props to you for fasting. How do you go into the start of the fast? Big meal? And how do you keep going through the hunger phase
    Thanks, I just start it and don't think about it, never do I plan on eating a big meal before either, I think that would make hunger pains worse lol. Its really just a part of my routine now. Every few weeks I'll get into the "zone" and decide okay fasting time and I start. The "zone" is when I'm centered, well fed, heavier and busy. The only thing I'll consume is coffee and it helps allot, some days I'll have 5 cups if I'm fasting all day. Hardest part is sleeping on an empty stomach I'd say. The hunger pains go away pretty rapidly for me personally, then I don't even have the desire to eat much for the remainder of the fast.
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    Yesterday:

    Body Weight = 200.8

    45 Minutes of Cardio before lifting, I got into the zone. Also lost way too much weight way too fast to have a big workout so kept it really simple.

    Split Squats
    Bar x allot
    95 x 5
    95 x 5
    135 x 5
    135 x 5
    135 x 5

    Then I messed around with my technique on back squats with 135 for a lot of sets/reps, felt like no weight was on my back at least. Time to re-feed and get back to higher intensity and volume lifting sesh. Hope all you bros are good!
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    The All-American American Woody-5's Avatar
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    Hnnnng @ 1 plate split squats. legs had to be beaten to a pulp! you ready for incoming DOMs tomorrow?
    PRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1

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