Mirin the simplicity and continuity of your routine. Keep going brah.
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05-04-2020, 05:49 PM #1261
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05-06-2020, 04:56 PM #1262
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05-06-2020, 04:58 PM #1263
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05-08-2020, 03:53 PM #1264
5/8/20, 4:30pm
Squats:
BWx10
BWx10
45x10
45x10
95x5
95x5
120x5
145x3
170x2
195x5
195x5
195x5
Squats alright.
Bench Press:
45x10
45x10
90x5
90x5
110x5
135x3
150x5
150x5
150x5
Bench alright.
Deadlift:
95x5
95x5
135x5
135x5
175x5
205x5
235x5
Deadlifts alright.
Chin Ups:
Horizontal Pulls (bar at squat rack position): BW:10,10
Jackknife pull ups (bar at squat rack position): BW:3,3
Chins:
BWx5
BWx5
BWx4.6
Chins heavy.ᕕ( ᐛ )ᕗ
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05-11-2020, 04:49 PM #1265
5/11/20, 5:30pm
Squats:
BWx10
BWx10
45x8
45x8
85x5
85x5
115x5
145x5
175x3
205x5
205x5
205x5
Squats alright.
Standing OHP:
45x7
45x7
65x5
65x5
90x3
105x5
105x5
105x5
Presses alright.
Power Cleans:
45x3 (hc)
45x3 (hc)
45x3 (hc)
65x3
65x3
95x3
95x3
125x3
125x3
125x3
125x3
125x3
PCs good.
Pull-ups:
Horizontal Pulls (bar at squat rack position): BW:10,10
Jackknife pull ups (bar at squat rack position): BW:2,2
Pull-ups:
BWx5
BWx4.8
BWx4
Pull-ups heavy.ᕕ( ᐛ )ᕗ
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05-13-2020, 07:00 PM #1266
5/13/20, 8:00pm
Got a COVID antibodies test last week, tested positive. Guess I got that 'rona after all. Also had to get a COVID swab test for work (negative) even though I already recovered a month ago. Ugh.
Squat:
45x8
45x8
90x5
90x5
120x5
150x5
185x3
215x5
215x5
215x5
Squats alright.
Bench Press:
45x10
45x10
85x5
85x5
115x5
135x3
155x5
155x5
155x5
Sets heavy but alright.
Barbell Curl:
55x10
55x10
55x10
Cearls.ᕕ( ᐛ )ᕗ
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05-15-2020, 07:24 PM #1267
5/15/20, 8:00pm
Squats:
45x10
45x10
90x5
90x5
115x5
140x5
170x3
195x2
220x5
220x5
220x5
Squats alright.
Standing OHP:
45x5
45x5
65x5
65x5
80x3
95x2
110x5
110x5
110x5
Presses alright.
Deadlift:
95x5
95x5
135x5
135x5
185x5
225x5
255x5
Got some crash cushions and some square platforms to deadlift inside. Will need to adjust my setup as it places my bar about 1/4 inch off. Other than that, the crash cushions made deadlifting way quieter.
Deadlifts alright.
Chin Ups:
Horizontal Pulls (bar at squat rack position): BW:10,10
Jackknife pull ups (bar at squat rack position): BW:2,2
Chins:
BWx5
BWx5
BWx5
Horizontal pulls seem to warm-up up traps much more than the rest of my back, if at all. Will skip them.
Chins heavy.Last edited by therorschach; 05-15-2020 at 09:03 PM.
ᕕ( ᐛ )ᕗ
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05-18-2020, 05:37 PM #1268
5/18/20, 6:00pm
Squats:
45x10
45x10
95x5
95x5
115x5
135x5
165x3
195x2
225x5
225x5
225x5
Squats alright.
Bench Press:
45x10
45x10
95x5
95x5
125x5
145x3
160x5
160x5
160x5
Sets heavy.
Power Cleans:
45x3 (hc)
45x3 (hc)
65x3
65x3
95x3
95x3
115x2
130x3
130x3
130x3
130x3
130x3
PCs good.
Pull-ups:
Jackknife pull ups (bar at squat rack position): BW:2,2
Pull-ups:
BWx5
BWx4.8
BWx4.6
Pull-ups heavy.Last edited by therorschach; 05-22-2020 at 11:24 PM.
ᕕ( ᐛ )ᕗ
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05-20-2020, 05:08 PM #1269
5/20/20, 6:00pm
Squat:
45x10
45x10
95x5
95x5
115x5
135x5
175x3
205x2
230x5
230x5
230x5
Squats heavy.
Standing OHP:
45x8
45x8
65x5
65x5
85x3
100x2
115x5
115x5
115x5
Sets heavy.
Barbell Curl:
60x10
60x10
60x10
Cearls.
Back Extension:
BWx12
BWx12
BWx12
Got a roman chair to do back extensions, which is different from the 45 degree ones I usually do at the gym. BE's alright.ᕕ( ᐛ )ᕗ
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05-22-2020, 09:28 PM #1270
5/22/20, 9:30pm
Squats:
45x10
45x10
95x5
95x5
115x5
135x5
175x3
205x2
235x5
235x5
235x5
Squats heavy but alright.
Bench Press:
45x10
45x10
85x5
85x5
115x5
135x3
150x2
165x5
165x5
165x5
Bench heavy.
Deadlift:
95x5
95x5
135x5
135x5
175x5
215x5
245x3
275x5
Deadlifts alright.
Chin Ups:
Jackknife pull ups (bar at squat rack position): BW:3,3
Chins:
BWx6
BWx5.6
BWx4.8
Chins heavy.ᕕ( ᐛ )ᕗ
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05-26-2020, 04:01 PM #1271
5/26/20, 5:00pm
Squats:
45x10
45x10
95x5
95x5
125x5
155x5
185x3
215x2
240x5
240x5
240x5
Squats alright.
Standing OHP:
45x8
45x8
65x5
65x5
85x3
105x2
117.5x5
117.5x5
117.5x5
Presses heavy but alright.
Power Cleans:
45x3 (hc)
45x3 (hc)
65x3
65x3
95x3
115x2
135x3
135x3
135x3
135x3
135x3
PCs alright.ᕕ( ᐛ )ᕗ
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05-28-2020, 06:44 PM #1272
5/28/20, 7:00pm
Squats:
45x10
45x10
95x5
95x5
125x5
155x5
185x3
215x2
245x5
245x5
245x5
Squats heavy but alright.
Bench Press:
45x10
45x10
85x5
85x5
115x5
135x3
155x2
170x5
170x5
170x5
Bench very heavy. Bar speed very slow on the last reps.
Deadlift:
95x5
95x5
135x5
135x5
195x5
235x5
265x3
295x5
Deadlifts alright.
Chin Ups:
Jackknife pull ups (bar at squat rack position): BW:2,2
Chins:
BWx5.8
BWx5.8
BWx5.4
Chins heavy.ᕕ( ᐛ )ᕗ
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05-31-2020, 06:53 PM #1273
5/31/20, 7:30pm
Squats:
45x10
45x10
95x5
95x5
125x5
160x5
190x3
220x2
250x5
250x5
250x5
Squats heavy but alright.
Standing OHP:
45x8
45x8
65x5
65x5
85x3
105x2
120x5
120x5
120x5
Presses heavy.
Power Cleans:
45x3 (hc)
45x3 (hc)
95x3
95x3
95x3
125x2
140x3
140x3
140x3
140x3
140x3
PCs alright.
Pull-ups:
Jackknife pull ups (bar at squat rack position): BW: 2,2
Pull-ups:
BWx5
BWx5
BWx4.7
Pull-ups heavy.ᕕ( ᐛ )ᕗ
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06-02-2020, 04:25 PM #1274
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06-04-2020, 05:08 PM #1275
6/4/20, 5:30pm
Squats:
45x10
45x10
100x5
100x5
140x5
170x5
200x3
230x2
260x5
260x5
260x5
Squats alright.
Standing OHP:
45x8
45x8
65x5
65x5
85x3
105x2
122.5x5
122.5x5
122.5x5
Presses alright.
Deadlift:
95x8
135x5
135x5
175x5
215x5
250x3
280x2
305x5
Deadlifts alright.
Chin Ups:
Jackknife pull ups (bar at squat rack position): BW:2,2
Chins:
BWx6
BWx6
BWx6
Chins alright.ᕕ( ᐛ )ᕗ
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06-07-2020, 05:25 PM #1276
6/7/20, 5:45pm
Squats:
45x10
45x10
95x8
135x5
135x5
170x5
205x3
235x2
265x5
265x5
265x5
Squats alright.
Bench Press:
45x10
45x10
90x5
90x5
120x5
140x3
160x2
180x5
180x5
180x4
Sets very heavy, last reps starting to be grinders.
Having a good bench setup with a decent rack with proper spotter bars is probably the one of best things I like about my home gym. At my local gym I rarely get the opportunity to bench with spotter bars and if I do, it's either involves putting plates under the bench (because of the sh*tty rack hole spacing) or in the PL bench which is rarely unoccupied. I have no reason to bench at my local gym now anymore.
Power Cleans:
45x3 (hc)
45x3 (hc)
65x3
65x3
95x3
115x3
130x2
145x3
145x3
145x3
145x3
145x3
PCs alright.
Pull-ups:
Jackknife pull ups (bar at squat rack position): BW:2,2
Pull-ups:
BWx5
BWx5
BWx5
Pull-ups heavy.Last edited by therorschach; 06-07-2020 at 06:52 PM.
ᕕ( ᐛ )ᕗ
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06-09-2020, 06:40 PM #1277
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06-10-2020, 02:34 PM #1278
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06-11-2020, 05:04 PM #1279
6/11/20, 5:30pm
Squats:
45x10
45x10
95x8
135x5
135x5
175x5
215x3
245x2
275x5 (b)
275x5 (b)
275x5 (b)
Squats heavy.
Bench Press:
45x10
45x10
90x5
90x5
115x5
140x3
160x2
180x5
180x5
180x5
Bench heavy.
Deadlift:
135x5
135x5
175x5
215x5
255x3
285x2
315x5
Deadlifts alright.
Chin Ups:
Jackknife pull ups (bar at squat rack position): BW:2,2
Chins:
BWx7
BWx6.4
BWx6.5
Chins heavy.ᕕ( ᐛ )ᕗ
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06-16-2020, 03:16 PM #1280
6/16/20, 5:30pm
Had a cold over the weekend.
Squats:
45x10
45x10
95x8
135x5
165x5
195x3
225x5
225x5
225x5
Light squats.
Standing OHP:
45x10
45x10
65x5
65x5
90x3
110x2
125x5 (b)
125x5 (b)
125x5 (b)
Sets heavy but alright.
Barbell Curl:
65x10
65x10
65x10
Cearls.
Weighted Back Extension (Roman Chair):
10x10
10x10
10x10Last edited by therorschach; 06-16-2020 at 03:23 PM.
ᕕ( ᐛ )ᕗ
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06-17-2020, 03:54 PM #1281
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06-21-2020, 08:40 PM #1282
6/21/20, 9:00pm
Squats:
45x10
45x10
95x5
95x5
125x5
160x5
195x3
225x2
250x5
250x5
250x5
Squats alright.
Bench Press:
45x10
45x10
90x5
90x5
115x5
140x3
160x2
182.5x5
182.5x5
182.5x4
Bench very heavy.
Power Cleans:
45x3 (hc)
45x3 (hc)
65x3
65x3
95x3
115x3
130x2
150x3
150x3
150x3
PCs alright.
Pull-ups:
Jackknife pull ups (bar at squat rack position): BW:2,2
Pull-ups:
BWx6
BWx6
BWx5.4
Pull-ups heavy.ᕕ( ᐛ )ᕗ
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06-23-2020, 08:14 PM #1283
6/23/20, 9:30pm
Squats:
45x10
45x10
95x8
135x5
135x5
175x5
205x3
235x2
260x5
260x5
260x5
Squats heavy but alright.
Standing OHP:
45x10
45x10
65x5
65x5
90x3
110x2
127.5x4 (b)
127.5x4 (b)
127.5x4 (b)
Sets heavy.
Barbell Curl:
65x11
65x11
65x10
Cearls.
Weighted Back Extension (Roman Chair):
10x11
10x11
10x11ᕕ( ᐛ )ᕗ
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06-25-2020, 10:34 PM #1284
6/25/20, 11:00pm
Squats:
45x10
45x10
95x8
135x5
135x5
175x5
215x3
245x2
270x5 (b)
270x5 (b)
270x5 (b)
Squats heavy but alright.
Bench Press:
45x10
45x10
90x5
90x5
115x5
145x3
165x2
182.5x5
182.5x5
182.5x5
Bench heavy.
Deadlift:
135x5
135x5
180x5
220x5
260x3
290x2
320x5
Deadlifts alright.
Chin Ups:
Jackknife pull ups (bar at squat rack position): BW:3,3
Chins:
BWx7
BWx7
BWx6.4
Chins heavy.ᕕ( ᐛ )ᕗ
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07-06-2020, 07:20 PM #1285
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07-08-2020, 05:50 PM #1286
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07-09-2020, 05:05 PM #1287
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07-10-2020, 09:16 PM #1288
7/10/20, 9:30pm
Squats:
45x10
45x10
95x8
135x5
135x5
175x5
205x3
235x2
265x5 (b)
265x5 (b)
265x5 (b)
Squats heavy.
Bench Press:
45x10
45x10
90x5
90x5
115x5
145x3
165x2
185x3
185x4
185x3
Bench very heavy.
Deadlift:
135x5
135x5
185x5
225x5
255x3
285x2
315x5
Deadlifts alright.
Chin Ups:
Jackknife pull ups (bar at squat rack position): BW:2,2
Chins:
BWx6
BWx6
BWx6
Chins heavy.ᕕ( ᐛ )ᕗ
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07-11-2020, 08:16 PM #1289
7/11/20, 11:00pm - cardios
Got a Rogue Echo Bike.
Cycling (Rogue Echo Bike):
Warmup (5min): Cadence: ~30-40
Sprint/Rest (20s/120s): Cadence: ~70-80 / ~30-40
Sprint/Rest (20s/120s): Cadence: ~70-80 / ~30-40
Sprint/Rest (20s/120s): Cadence: ~70-80 / ~30-40
Sprint/Rest (20s/120s): Cadence: ~70-80 / ~30-40
Cooldown (5min): Cadence ~30-40
Total:
Distance: 4.34miles
Time: 16min20sec
Calories: 96
Average:
Speed: 12.2mph
Watts: 50
Cadence: 32
Max:
Speed: 31.2mpg
Watts: 622
Cadence: 84
I think I'm going to hate this bike more than the Assault Bike at the gym.Last edited by therorschach; 07-12-2020 at 08:46 AM.
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07-12-2020, 05:49 PM #1290
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