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

[dopamine72]

Body Weight: 208 morning fasted

Ate a lil breakfast before this workout as I have not been eating enough

1/4 mile flat @ 3mph / 1/4 mile hill climbs @ 3mph
ATG Split Squats: BWx10 for 3 sets
Cossack Squats: BWx30
Hip Circles

Back Squats: 135x10, 185x5, 225x5, 255x5, 275x5, 285x5, 295x5 Backoff Set: 225x15

Front Squats: 135x5, 185x5, 225x1, 245x1, 255x1, 265x1 Add Belt: 275x1, 285x1 could have done more left it there

Recovery Bench: 135x10, 185x10 for 5 sets last set 12 reps

Chins: BWx10 for 3 sets

Pullups: BWx10, BWx12

Shoulder and ab feeling better, squats felt good and light

[dopamine72]

BW=207 fasted

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

Strict Overhead Press: 95x15, 135x10, 155x5, 165x5, 165x5, 175x3, 180x3, 185x1 Backoff Set: 135x12
Barbell Rows: 135x15, 185x10, 215x5, 225x5 for 5 quick sets last set 10 reps
Face Pulls: 45x10, 45x15, 55x10, 65x10, 65x10, 65x10
DB Lateral Raises: 25's x 10-15 for 3 sets
DB Front Raises: 25's x 20
Leg Raises: BWx10 for 2 sets, add 4 pound ankle weights BWx10 for 2 sets
EZ Bar Curls: 85x10-12 for 3 sets
High Rep DB curls: 25's x 30

Did some more random chit, shoulder and ab now better/healed looks like

[dopamine72]

BW = 206 morning fasted, haven't been eating enough been busy but life is good just losing body fat anyways, def more shredded today

3/4's mile flat @ 3.3mph / 1/4 mile hill climbs @ 3.3mph / 1/4 mile flat @ 3.3mph
ATG Split Squats BWx10 for 3 sets
Cossack Squats BWx40
Hip Circles

Front Squats: 135x5, 185x3, 215x3, 245x1 Add Belt: 275x1, 285x1, 295x1, 300x1 (smooth, fairly easy)

Backoff Set: 225x10 (fuk me gotta work on these hard to breathe)

Kettle bell swings: 40lbs x 70 reps non-stop (hard to breath after 50 reps)(did these cuz its been hard to breath lol)

My ass is about the most pumped its ever been, you want ass..Do kettle bell swings

[dopamine72]

BW=208 morning fasted

14 hour fasted workout

1 and 1/4 mile hill climbs @ 3-3.3mph in under 25 mins (best my cardio has ever been was easy easy)

Hang Cleans: 135x5, 165x5, 185 for 5 singles (posterior chain still exhausted)(form a lil off, def easier weight, will test heavier later)

Standing DB Shoulder press: 25's x 25, 50's x 10 for 5 sets, last set 12 reps (massive pump)

DB Farmers walks

Das it

Need food and rest

[Woody-5]

Getting after those hill climbs! Those are badass for cardio

Hope things are going well my man!

[dopamine72]

Body Weight=204 (boutta 24 hour fast)

(warmups)

Hang Cleans: 95x10, 135x5, 165x5, 185x1, 195x1, 205x1
Bench: 95x20, 135x15, 185x10, 225x5, 255x5, 275x3 @ 8/10
Dips: BWx30 (almost to failure)

Curls, jumps, pullups, and some other bs

Getting after those hill climbs! Those are badass for cardio
Hope things are going well my man!

Things are going the best they ever have brother thanks! Good to see ya in here!!!

The hill climbs changed my life, they're also one of the best warmups before squats/deads

[dopamine72]

Body Weight = 210 (re-feed)

(warmups)

ATG Split Squats: BWx10 for 3 sets Holding 25'sx6 for 3 sets Holding 50'sx6 for 3 sets
Slant Board Barbell Back Squats: 135x10, 185x5, 225x5 Add Belt: 255x5, 275x6
Nordic Curls 1/2 reps: BWx10 for 5 sets

Mother of christ my hamstrings are a wicked kind of throbbing sore right now

[dopamine72]

Missed posting a couple workouts, been busy

Yesterday rest and today shoulder rehab + 1 min dead hangs for 3 sets

Needing food and rest, ready for some more lifting soon

[dopamine72]

BW=205

1/2 mile flat @ 3mph / 1/2 mile hill climbs @ 3mph
ATG Split Squats BWx10 for 5 sets
Cossack Squats BWx20 for 2 sets
Adductor stretches

Bulgarian Split Squats: Bar x 10, 95x10, 115x10, 135x6, 145x6, 155x6, 165x10
Bench Press: Bar x 25, 95x15, 135x10, 185x10, 225x6, 235x6, 255x6, 275x4 (had one more at least kept it not to failure)
Barbell Rows: 135x15, 185x10, 225x6, 235x6, 255x6 (challenging)

Tired AF, but feel good

That last set of split squats made me break out into a sweat and shake lol

[dopamine72]

12 hours Fasted Cardio / Detox

BW=208

1 and 1/4 miles of hill climbs @ 3-3.3mph done in 24:42 that's a PR and it was easy I could have pushed myself more

Nordic Curls 1/2 reps: BWx10 for 3 sets lest set 15 reps, hammies on fire again

Took my black seed oil, mineral drink, curcumin and beef liver tabs preworkout

This method really gives me mental clarity, a sense of peace/contentment and focus for the rest of my day

I'll also add my garage was 45 degrees so I was getting some good cold exposure

I did cough up some mucus about a mile into the hill climbs so the detoxing is absolutely working

Feel really good right now...no food for another hour or so at least

[dopamine72]

BW=208

1/4 mile flat 3.5mph / 1/4 mile hill climbs 3.5mph (cardio lookin top notch)

Warmups

Strict Overhead press: 95x10, 135x6, 155x5, 165x5, 175x3, 185x1 + 4 push presses
Pullups: BWx10 two sets
Chinups: BWx 10 two sets

Weighted Chins: BW+30x3 for 3 sets
Weighted pullups: BW+30x3 for 3 sets

Weighted Dips: BW+30x20 reps lol

Leterals, front raises, curls, calves

Upper body lookin jacked AF today lol

[dopamine72]

BW=210

1/4 mile flat @ 3mph / 1/2 mile full incline @ 3.3mph
ATG Split Squats
Cossack Squats
Lots of other stretching and mobility work which got me primed for back squats I felt fukin solid today

Back Squats: 95x15, 135x10, 185x10, 225x5, 275x5, 305x5, 315x5 (more, easiest its been in years lol)

Nordic Curls 1/2 reps: BWx10 for 4 sets (these are still getting better, will film soon)

Fuked around a lil with a few other exercises while training a client then called it

[dopamine72]

BW=210

1 and 1/4 miles hills climbs in 24:26 new PR gonna go for under 24 next time

Light Dumbbell Curls: 15's x 50 (massive pump)
Light One Arm Cable Tri Ext: 25x16 then 25x20
Light Dumbbell Lateral Raises mixed w/ Front Raises: 15's x 70 (rest pause, holy pump)

Can't do ab wheel again because of the fuking lower right ab strain came back, gotta figure this out

Did some leg raises back to recovery work and stretching

Still good workout feel good

[dopamine72]

Not sure what this chit is but feels like in the same area as hernia

Nothing poking through so maybe the beginning stages of one?

Very weird because I fixed it then it came back again when doing heavy ATG split Squats a week later, thinking it may be a tight psoas or some hip flexor connecting to quad

Gonna probably get it looked at if I can't get rid of it

Fking annoying

[dopamine72]

Had a workout involving many dips and pullps got me pumped tf up just didn't have time to post it

Today:

Body Weight = 210

1/2 mile flat @ 3mph / 1 mile full incline @ 3mph

Stretching

700 jumpropes in sets of 100

Good cardio, very easy, feeling in shape

[Woody-5]

be safe wtih the ab strain, hernias suck balls, hopefully that's not what it is.

hope all is well my dude. always glad to drop in and see you killing it still

[dopamine72]

BW=212

1/4 mile flat @ 3mph / 3/4 mile full incline @ 3.3 mph

ATG Split Squats: BWX10 for 10 sets
Nordic Curls 1/2 reps: BWx10 for 5 sets last set 15 reps

Back Extensions and some random other crap

be safe wtih the ab strain, hernias suck balls, hopefully that's not what it is.
hope all is well my dude. always glad to drop in and see you killing it still

Yeah I dunno wtf this is but gotta stay safe for sure..I healed it once then over-strained myself on something

Everything is good brother thanks! Hope you're well too!

[dopamine72]

Missed posting another fasted workout

BW=210

1 mile hill climbs @ 3mph

Chins/Dips 5 sets workout up to weighted chain reps:

Dips: BW+60lbs chain x 8

Chins: BW+30bls chain x 6

[dopamine72]

Body Weight = 212

Lots of rehab work and warmups

Max Pullups Test: BWx22

Damn thought I could do more...Time to do more weighted pullups

Bench: 135x10, 185x5, 225x5, 235x5, 245x5 (more)
Close Grip Bench: 225x7 (more)
Dumbbell Rows: 50's x 20
Barbell Rows: 135x10, 185x10, 225x6, 245x5, 225x5, 225x10 @ 9/10

Leg Raises, Ab Rehab Work, Shoulder rehab work

[dopamine72]

Body Weight: 210 (bit carb depleted)

1/4 mile flat @ 3mph / 1/4 mile hill climbs @ 3mph
ATG Split Squats
Pigeon Pose
Super Couch Stretch
Cossack Squats
+ more stretching

Back Squats: 135x10, 185x5, 225x5, 255x5, 275x1, 305x1, 315x1, 335x1 @ 7/10 Back off set: 275x10
Nordic Curls 1/2 ROM: 5 sets of 10

Doesn't seem like much but this was a pretty damn good workout. Nordics are making my hammies grow like weeds.

[dopamine72]

Got hella busy missed posting at least two workouts

Hill climbs and Ab wheel, leg raises, decline situps + light high rep dumbbell work for biceps, tris, and shoulders (15's for sets of 50)

Things going well still getting stronger again

Lower ab finally healing again

Right shoulder bout 85% better

[dopamine72]

Yesterday I did 1 mile of hillclimbs @ 3.3mph pace which is a PR

Today was one of the best workouts I've had in a while

(regular warmups)

Body Weight:212

Bulgarian Split Squats: 95x5, 115x5, 135x5, 145x5, 155x6
Front Squats: 135x1, 185x1, 225x1, 255x1, 275x1, 305x1, 315x1 @ 9/10 (legs not recovered from hill climbs)
Back Squats: 275x6, 305x3
SOHP: 95x10, 135x5, 145x5, 155x5 for 4 sets
Barbell Rows: 135x15, 185x10, 225x5 for 4 sets last set 8 reps

I had multiple adrenaline dumps blasting headphones during the heavy front squat singles, there was a non-stop stream of sweat going down from my beanie making puddles

[dopamine72]

1 mile hill climbs @ 3.3 mph again

Recovery dumbbell curls: 15's x 70
Recovery Tri Ext: 15's x 70
Recovery Lateral Raises: 15's x 70
Recovery Reverse Flies: 15's x 70

The pump is unreal

Some planks and other crap

Edit 3-14-24: Forgot I did 1 all out set of close grip easy bar curls w/ 65 pounds for 25 reps

Arms are a lil sore and bigger today for sure

Day off whole body sore gonna go for a light walk

[dopamine72]

14+ Hours fasted

Body Weight = 208

1 mile hill climbs @ 3.3 - 3.5 mph (PR)

Warmups

Bench: (warmups), 135x10, 185x5, 225x5, 235x5, 245x5, 255x5 Backoff: 185x14
Barbell Rows: 135x15, 185x10, 225x5, 235x5, 245x5, 255x5 Backoff: 185x20
Dips: BWx25
Chins: BWx12

DB Curls, Last two sets to failure with 1 min facsia stretch (most painful bicep pump I have had in years)

Measured arms and they're over 17" again

[charlievanriper]

14+ Hours fasted

Body Weight = 208

1 mile hill climbs @ 3.3 - 3.5 mph (PR)

Warmups

Bench: (warmups), 135x10, 185x5, 225x5, 235x5, 245x5, 255x5 Backoff: 185x14
Barbell Rows: 135x15, 185x10, 225x5, 235x5, 245x5, 255x5 Backoff: 185x20
Dips: BWx25
Chins: BWx12

DB Curls, Last two sets to failure with 1 min facsia stretch (most painful bicep pump I have had in years)

Measured arms and they're over 17" again

Well done buddy, I haven't been posting or updating much as I've been remolding our home, buying gym equipment and stuff lol. Our inheritances have come thru so I have not been to focused on business or building followings lol more Enjoying life but I wanted to check in on you and some others and see how you have been.

[dopamine72]

Body Weight = 215

3/4 mile treadmill @ 3.3mph / 1/4 mile hill climb @ 3.5mph

ATG Split Squats:BW x 10 for 3 sets / BWx15 / BWx20 for 3 sets (actually really good workout highly recommend)
Cossack Squats: BWx30
Hip Circles

Pullups: BWx10 for 4 sets / BW+ 30lbs Chains x 5 for 3 sets
Dips: BWx15, BWx20, BWx25

Back Squats: 135x10, 185x5, 225x3, 275x1, 305x1, 315x1, 340x1 @ 6/10
Nordic Curls 1/2 reps: BWx10 for 4 sets / BWx15

Ab Wheel: Knees x 10 for 3 sets
Leg Raises: BWx10 for 3 sets
Decline Situps: BWx30

Trying to get that strained ab a lil better, felt better today for sure. Kept it light for the shoulder too.

Well done buddy, I haven't been posting or updating much as I've been remolding our home, buying gym equipment and stuff lol. Our inheritances have come thru so I have not been to focused on business or building followings lol more Enjoying life but I wanted to check in on you and some others and see how you have been.

Thx brother good to hear from you all is well

Oh right on! Post up some pics in your journal if ya can I'll check it out!

[dopamine72]

Rich Piana had this deal where you pump up before bed w/ 15 pound dumbbells and do 100 bicep curls, tricep ext etc

Last night I did:

DB Curls: 15's x 80
DB Overhead Tri Ext: 15's x 100
DB Reverse Flies: 15's x 50

Shoulder rehab DB laterals, front raise variation: 3 pound DB's x 120 reps

Did Bicep / Tricep Fascia stretching, very painful but this workout got my arms over 17" again quick and I've only done it a few times last couple weeks

[dopamine72]

BW = 210

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

ATG Split squats
Cossack Squats
Other mobility work

Back Squats: 135x5, 185x5, 225x3, 275x1, 315x1, 325x3 Backoff: 225x10, 10, 13
Nordic Curls 1/2 reps: BWx10, 10, 10, 10, 15

Lots of abs, ab wheel, leg raises, decline situps with weight

My strained ab is feeling a lil better

[dopamine72]

Forum was down for over two weeks, I was fukin killing it in the gym up until ear infection

Now I got a gnarly sinus infection that wont go the fuk away

been weeks and still not better

Fukin lame

I'm going fuking insane not hitting gym and when I tried to I just got more sick

[ardee2124]

Wow it's back, I really thought this forum was gone for good. Glad to see you're still at it. Sinus infections suck, was dealing with one myself until recently but thankfully the second round of antibiotics killed it.

Saw your arms are back over 17, do you have any thoughts on breaking past the 16 barrier? Been there for a while now. I feel like my only option if I want to get them bigger is to break back past the 200 BW mark which I'm hesitant about doing because I like the leaner look but feel like it's gonna have to be a choice.

In terms of exercise selection I focus pretty heavily on incline dumbbell curls and preacher curls for bis, and long rope pushdowns, overhead extensions and dumbbell skulls for tris. Lowish volume (2-3 sets max per exercise), high intensity, 2x a week frequency. Anything jump out at you?