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

[dopamine72]

Hnnnng @ 1 plate split squats. legs had to be beaten to a pulp! you ready for incoming DOMs tomorrow?

Thx Woody

The DOMS actually were not that bad. Was surprised. Did some jump squats yesterday too and I barely have DOMS today so starting to feel energized on this re-feed I think.

[dopamine72]

Still here still putting in work but its mostly cardio, mobility work, stretching, yoga, rahab work etc. Way too many things to list at the moment. The work is paying off, my left shoulder is slowly getting better, same with hips. Some of the stretches and deep tissue work feel so good lol

Been doing this type of work called "Animal movements" and its really helping mobility overall + its still some exercise

Last session I used 245x5 for volume on bench, then pullups/chinups for volume @ 205 body weight for sets of 10. Toughest HIIT I've been doing are burpees, jump squats, bag work and jump rope.

[dopamine72]

Yeah probably should have kept resting but couldn't resist

Body weight = 203

Split Squats
Bar x 10
65 x 8
85 x 7
105x7
115x6
135x6
155x5

Oly Squats
135x1
185x1
225x1
275x1
305x1
315x1 EZ

- Making sure CNS is primed

Calves
3 working sets standing, 3 working sets seated really high intensity to failure

Shoulder Mobility w/ DB's
Gotta find a video hard to explain. Chest on bench and its like a rear delt fly but you're holding the weight up the whole time in a snow angel motion

Pullups
BW x 10
BW x 10
BW x 10

Chins
BW x 10
BW x 10

Dips
BW x 20
BW + 30 lbs Chain x 10
BW + 60 lbs Chain x 6

Ab Wheel
Knees x 40

Stretching, band work, yoga, deep tissue work, etc.

[ardee2124]

Those barbell split squats sound absolutely brutal. I've never really had the courage to try them out despite doing dumbbell split squats for years, I do occassionally need to rebalance with the dumbbells and it would be kind of sketchy to do it with the load on my back.

Nice calisthenics work too man! Have you shared a progress pic recently? Curious to see what you're looking like after all these years.

[Raigs]

Oh nice session. I just got an ab wheel. Can’t wait to die.

Those shoulder mobility things. I call them around the worlds. Is that what your thinking

[dopamine72]

^ Forgot to list my Oly squats

Those barbell split squats sound absolutely brutal. I've never really had the courage to try them out despite doing dumbbell split squats for years, I do occassionally need to rebalance with the dumbbells and it would be kind of sketchy to do it with the load on my back.
Nice calisthenics work too man! Have you shared a progress pic recently? Curious to see what you're looking like after all these years.

They are brutal lol. Give them a go I guarantee they will yield gains. Thanks man, its cool to see ya around still hows your lifting and everything going? I pretty much look the same as I do in my avi, I can go without food for a while and still hold all my size its like I've perma bulked myself from non stop lifting/eating for 13 years. I might be a little leaner and have slightly more development in certain areas but I have definitely reached my natty limit looks wise. I would have to hop on cell tech now if I wanted to get bigger.

Oh nice session. I just got an ab wheel. Can’t wait to die.
Those shoulder mobility things. I call them around the worlds. Is that what your thinking

Fukin mirin your ab wheel purchase and it will be one of the greatest investments you will ever make. Once you can do standing rollouts you'll have such a strong midsection it'll improve strength/athleticism in many different things.

Not sure about around the worlds. I saw the exercise on Tik Tok and now the vid is lost. I'll video myself doing them if I can't find vid online soon.

[Raigs]

Hahaha tik Tok. Fuark me. Is it more then stupid dances? My buddy is moving back to Mexico so he gave it to me plus some weights.

[ardee2124]

^ Forgot to list my Oly squats


Thanks man, its cool to see ya around still hows your lifting and everything going?

I pretty much look the same as I do in my avi, I can go without food for a while and still hold all my size its like I've perma bulked myself from non stop lifting/eating for 13 years. I might be a little leaner and have slightly more development in certain areas but I have definitely reached my natty limit looks wise. I would have to hop on cell tech now if I wanted to get bigger.

I barely post on here anymore but still lifting consistently. In Feb before the pandemic I squatted 275x10 high bar and managed 80x16 on incline db so I was in a good place strength wise... since then been lifting at home with limited equipment (bench, dbs, bands, barbell) but enough to maintain. Decided to get truly lean (never done that before) and it amazes me how much fat I was holding lol. Currently down from 194 to 170, probably gonna have to get below 160 to have the six pack. Kind of accepted I'm realistically never going to be mega strong like a 405 for rep squat or something, just don't have the proportions for it and get injured too often when I train like that, so my goal is just bodybuilding and aesthetics (which will entail getting stronger but it's not gonna be the goal in and of itself).

Man that's crazy to think about (being at natural potential). How old are you again? 30 right? What is your primary motivation right now considering you feel like you can't make too many more improvements? Is it strength and getting back to your top numbers? Or do you think you can still make small aesthetic improvements here and there (i.e. for example just go ham on one muscle group for a few months and maintain everything else)?

Btw do you have IG?

[400Lb Gorilla]

Them split squats

lol I would call them laying down weighted wall angels I do them standing and usually unweighted(or with some 5ers) as part of my prehab/rehab work. Also miring the 40 rep ab wheel set. I need to invest in another good ab wheel. Last one I bought was a cheapie from Wal-Mart and the handle snapped off back when I was 260+ pounds

[dopamine72]

Hahaha tik Tok. Fuark me. Is it more then stupid dances? My buddy is moving back to Mexico so he gave it to me plus some weights.

lol yes it kind of evolved into a way of getting a massive amount of information very very fast. Its where I've found allot of good rehab exercises to do lately and its also given me ideas for stock picks that I've executed and made money on, pretty crazy chit.

I barely post on here anymore but still lifting consistently. In Feb before the pandemic I squatted 275x10 high bar and managed 80x16 on incline db so I was in a good place strength wise... since then been lifting at home with limited equipment (bench, dbs, bands, barbell) but enough to maintain. Decided to get truly lean (never done that before) and it amazes me how much fat I was holding lol. Currently down from 194 to 170, probably gonna have to get below 160 to have the six pack. Kind of accepted I'm realistically never going to be mega strong like a 405 for rep squat or something, just don't have the proportions for it and get injured too often when I train like that, so my goal is just bodybuilding and aesthetics (which will entail getting stronger but it's not gonna be the goal in and of itself).
Man that's crazy to think about (being at natural potential). How old are you again? 30 right? What is your primary motivation right now considering you feel like you can't make too many more improvements? Is it strength and getting back to your top numbers? Or do you think you can still make small aesthetic improvements here and there (i.e. for example just go ham on one muscle group for a few months and maintain everything else)?
Btw do you have IG?

lol I know dat feel on body fat, if I wanna be close to shredded I need to be around 195 @ 6ft. That's good you're still exercising regardless, as long as you're pushing yourself enough you can pretty much do whatever you want exercise wise. I was just reading about how exercise causes the liver to produce a certain protein that rejuvenates the brain/memories/cognitive ability etc. And with all the other benefits you get there's no way I'll stop exercising but I may not go as heavy eventually. And that's my motivation I will continue to workout because of all the benefits we get from exercise which are scientifically proven. The endorphins alone are enough to keep me coming back for more.

I'm 32 and yeah I don't go as heavy as I used to nor as often. My training style is more health related now. I do notice some of my muscles are still developing, I guess you can keep gains going for like 25 years lol its just an extremely slow process, especially because I'm not stuffing my face with calories anymore. In fact I do fasting now quite often and that's also proven to increase your lifespan/keep you healthier in general. So yeah I'm a health freak now lol.

Edit- No IG here

Them split squats

lol I would call them laying down weighted wall angels I do them standing and usually unweighted(or with some 5ers) as part of my prehab/rehab work. Also miring the 40 rep ab wheel set. I need to invest in another good ab wheel. Last one I bought was a cheapie from Wal-Mart and the handle snapped off back when I was 260+ pounds

Split squats are currently a staple in my routine, I cannot ignore them because the gains are just too joocy.

fukin lmao @ the ab wheel

I've snapped one too, not sure why they make them out of cheap plastic? I want a metal ab wheel.

[dopamine72]

So yeah chit load of rehab work, cardio etc. I did some intermittent fasting with two workouts in a day and in the 2nd session depleted I worked up to a 425x1 deadlift pretty easily (conventional/no belt). Think I'm closing in on a 500 deadlift again well fed.

Started doing this exercise too:



And I kid you not after warming up I only did one set of 20 on a band curl exercise I made up and my biceps were sore the next day which is not common. I think its because this exercise is a fascia stretch combined with a muscular contraction. Did I just make up a new way of training? There isn't a video online so I'll have to make one. The vid below is the closest vid I could find. Difference being that my version has the band attached to the very top of the power cage so you're arms/front delts are being stretched hard, then you curl.

[Woody-5]

I gotta try out those band curls, sounds promising.

Holy fuk at that 155 set of split squats, mirin hard

Great stuff all around. Health orientated training has kept me feeling better and definitely more consistent.
As much as I loved going HAM all the time 5 years ago, I was feeling run down a lot

[dopamine72]

Still here still lifting but nothing really impressive weight wise to post. I'm in the gym on average 2 hours a day I'd say this past week. I've made up this new type of training style that will also rehab the areas it hits. I'll just have to make a vid of it like I said its hard to explain. The basics are stretching the muscle/fascia with bands, while at the same time performing a muscular contraction.

The crazy part is within a few training sessions my muscles got "fuller". I also did a de-load so that's gotta be part of the reason I look bigger as well. I waited for someone to say it IRL to confirm and sure enough yesterday I got a comment saying I look bigger, specifically in the chest and arms I guess. So I measured my arms later on and they are in between a half inch and 3/4 of an inch bigger cold.

I'll post yesterday's workout:

Body Weight = 202

Seated Barbell Calve Raises
Both legs, 50 reps x 135
Single leg, 40 reps x 135
Single leg, 30 reps x 135
Single leg, 20 reps x 135

- Huge pump

Push/Pull Band Fascia Explosion workout I made up
Bout 30 min of this, more descriptions coming later

Single Arm Plate Snatches (switching hands every rep)
50 reps
40 reps
30 reps

- Strong cardio/back workout dear god

Dumbbell Rows
65 x 10
65 x 15
95 x 12

Pullups
BW x 10
BW x 10

Very Light Conventional Deadlifts
135x10
185x10
225x10 EZ

I'm sure I did more I just can't remember good enough (bong rips pre-workout). My back, chest, shoulders, arms and calves were pumped.

I gotta try out those band curls, sounds promising.
Holy fuk at that 155 set of split squats, mirin hard
Great stuff all around. Health orientated training has kept me feeling better and definitely more consistent.
As much as I loved going HAM all the time 5 years ago, I was feeling run down a lot

Yes the gainz are confirmed real. Thanks Wood, as long as you're doing the split squats 1x a week you should continue to progress rapidly. Yeah I feel allot better with lighter days in between my heavy days. Can't believe how I used to train...It did work but being sore all the time and feeling run down is annoying (getting older is what made this worse lol).

[Woody-5]

great work, love that band stuff, anxious to hear more / see some vids.

Getting older? wait till you hit 40, oy haha

what's on tap for the weekend?

[dopamine72]

Body Weight = 202

Pretty sore today so I kept it extremely simple, I decided to do 5 rounds of Jump rope and Ab Wheel, totaling 500 jump ropes and 50 rollouts in the fastest time possible:

Round 1: 100 jump ropes / 10 Ab Roll-outs from Knees
Round 2: 100 jump ropes / 10 Ab Roll-outs from Knees
Round 3: 100 jump ropes / 10 Ab Roll-outs from Knees
Round 4: 100 jump ropes / 20 Ab Roll-outs from Knees
Round 5: 100 jump ropes

Total Time: 14 minutes and 18 seconds

Next time I'll try to beat this. I think this time is rather pathetic TBH, I'd like to see it under 10 min. Didn't exactly stick to the game plan either as you can see, I wanted to cut my time down so I did 20 rollouts on 4th set.

great work, love that band stuff, anxious to hear more / see some vids.
Getting older? wait till you hit 40, oy haha
what's on tap for the weekend?

fuuuuarrkkkkkk

Thanks Woody. So far I'm still getting new place setup so there's that and then on Sunday I always get together with some peeps for football, I'm so happy sports are back.

[dopamine72]

Guess my neighborhood is having a street bbq so I kept it really simple again today saving my energy for this evening.

Body Weight= 203

(huge warmup and stretching session)

Oly Squats
Bar x 30
135x10
185x10
225x3
275x1
305x1
315x1
335x1

275x5

- Considering my entire posterior chain is sore and I've been doing allot of work lately these numbers are looking decent because I was not fresh.

[Woody-5]

hella fine numbers for not fresh! What do you estimate your squat 1rm to be right now?

How was the BBQ? I got a little tore up Saturday night haha good times

[dopamine72]

hella fine numbers for not fresh! What do you estimate your squat 1rm to be right now?
How was the BBQ? I got a little tore up Saturday night haha good times

Thx Woody, my numbers are all over the place now I'd say fresh and fed probably somewhere around 4 plates.

BBQ/block party was fun, I'm really lucky to have such cool neighbors and yes I got absolutely obliterated I was hungover the entire day of Sunday. Not drinking that much again for long long time haha.

[Raigs]

Next up is double Unders instead of single jumps

[dopamine72]

So yeah that was a two day hangover, I'm never drinking that much again I'm too old for this chit now

Yesterday: Body Weight = 203

Very Light Recovery Squats
5 sets of 10-15 with 135

Yeah, complete b*tch mode

Next up is double Unders instead of single jumps

I've tried these a few times and failed so hard, full blown potato. Gotta practice cuz this might be one of the most pathetic posts in this journal lol

[George2100]

Lol love this chit man. I got way too drunk Saturday night and I was feeling it during yesterday’s session

[Raigs]

Tips for dubs. Don’t look at your feet. Spin your wrists not your arms and don’t try to jump any different then normal jump ropes. You just need to spin the rope faster. And it takes a ton of practice. I’m still not amazing myself

[dopamine72]

Yesterday

Body Weight: 202

(30 min warmups/stretch)

Here's a more in depth look at my extra exercises

Curl Variations
15 pound Dumbbells x 40 reps
25 pound Dumbbells x 30 reps
Fascia Band Stretch Curls 50 lb band x 15 reps x 2 sets (Every 5 reps you stop and do a 20 sec fascia stretch then continue....holy fuk @ the pump)

Cable Tricep Extensions
25 x 40
45 x 20
45 x 25

Light Dumbbell Overhead Press
15's x 50 reps
+ 50 Shoulder dislocations

Laying w/ Chest on bench DB snow angels
lol still can't find name, but its a shoulder rehab exercise that's helping my left shoulder
5 pound dumbbells x 10 x 2 sets
7 pound dumbbells x 10 x 2 sets

Bench Press
Bar x 30
95 x 20
135x10
185x10
225x5
245x5
255x6
225x10 (had spotter and he touched bar last rep)

Chins
BWx12
BWx12
BWx12

Cable Rows
45x30
90x20
135x15
180x10 for 4 sets

Tricep explosions
Band Tricep Extensions + 30 sec fascia stretch halfway thru set x 16 x 2 sets

So as you can see I went into more detail this time on the special exercises I'm doing for physical therapy and staying fresh etc. I can't remember what else I did after the cable rows I was tired and about done. I got some really good tree and been burning all day since weekend (helps with focus in gym + other benefits). My gym sessions on average still 2 hours a day, stretching/rehabbing/foam rolling 45 min on average a day.

Been busy with work so I still have more explaining to do on those band curl fascia explosion exercise I made up.

Lol love this chit man. I got way too drunk Saturday night and I was feeling it during yesterday’s session

lol thx bruh, those sessions are so rewarding when you're finished at least + you'll bounce back faster from feeling like crap.

Tips for dubs. Don’t look at your feet. Spin your wrists not your arms and don’t try to jump any different then normal jump ropes. You just need to spin the rope faster. And it takes a ton of practice. I’m still not amazing myself

Okay practice time. I'm so grateful to have my own private backyard because I'm going to look like a dumbass

[dopamine72]

So yeah @ 45 seconds here is the motion I do with my arms. I lay face down to floor on bench with chest on bench and hold dumbbells doing this motion. It really helps with the shoulder stabilizer muscles and I think its improving my left shoulder.

[dopamine72]

Body weight = 202

(30 min warmup/stretch)

Kettle Bell Swings but w/ 45 pound plate
50 reps

Bicep Work
15 pound dumbbells x 40 reps + band stretch
50 lb band x 15 reps w/ 20 sec fascia stretch every 5 reps x 2 sets

Seated Calves
135x50
185x25
225x15
275x15

Suitcase Carries w/ plate
45 pounds right side for 75 yards
left side next set, repeat two sets

Trap Bar Farmers Walks
135 for 100 yards
225 for 75 yards two rounds

Oly Squats
Bar x 30
95 x 20
135x10
185x5
225x5
275x5 for 3 sets

-Pretty easy weight, getting some volume on squats

Preworkout supp was pink lemons, post workout supp Dosidos, feelin good lol.

[JamesA1990]

Sorry Dopaminebrah i didn't know this was your personal workout log

[Raigs]

What is pink lemons??? Also I like the creativity in this workout. No kb so you used something way harder to do swings. The grip had to be toasted.

[Woody-5]

some serious grip work in here amongst all the other moves!
Those band curls are pretty sweet, gave them a quick trial run this AM.
Great squat work and love that 225x10 burnout on the bench.

[dopamine72]

Sorry Dopaminebrah i didn't know this was your personal workout log

Sup bruh

What is pink lemons??? Also I like the creativity in this workout. No kb so you used something way harder to do swings. The grip had to be toasted.

Weed, currently using it as a workout supp, srs

Thanks bro, my grip held up well on the plate swings it was the long suitcase carries with the plates that got my fingers the most

some serious grip work in here amongst all the other moves!
Those band curls are pretty sweet, gave them a quick trial run this AM.
Great squat work and love that 225x10 burnout on the bench.

Thanks Woody brah. Grip def feelin strong! How did you like the band curls? Are you holding that stretch for 20+ seconds every 5 reps? Its torture for me after about 10 reps, I went to 20 once and that made me sore the next day. Think the TUT on that must have been around two minutes

[dopamine72]

Yesterday:

Body weight = 205

5 total rounds of 100 jumpropes and 10 Ab Wheel rollouts each round so 500 / 50 and I completed it in 11 min 30 sec. Still looking to get this under 10 min. I tried double unders after and looked like an uncoordinated dumbass. Will keep practicing.

Hit stationary bike for 30 min after. Was def tired from the weights. Not sure what the plan is today I'm pretty busy with work.