1 Year to leave "Do I even lift?" Status.

[Gibb1991]

might be time to start eating more if you keep feeling meh?

Could be a good idea. I've been keeping my calories pretty moderate since I've been having trouble getting to the gym so I kept my calories pretty moderate between a bulk and cut.
By the way, you guys know that feel when you loose some weight and doing chin ups just feels to easy? Like you throw yourself up like it's nothing lol. I had that during yesterdays workout (forgot to log I was doing sets of 10-12 between the barbell shoulder press), such a good feel.

[Gibb1991]

Ate a crap ton of carbs this morning determined to get a good workout in. It worked.

Back/bit of abs
DB row
80 lbs x 15/15
90 lbs x 6/7
90 lbs x 6/7
90 lbs x 4/6
-Sickening PR. Haven't done these first in a while so it was sweet.
Chin ups
+ 25 lbs x 8 PR
-Full range of motion. Had a friend of mine watching not far away so I needed at least 6 to not look like a bitch
+25 lbs x 6
+25 lbs x 4
+15 lbs x 5
Pull ups
BW x 5
BW x 5
BW x 5
BW x 3
Cable rows
18 plates x 5
18 plates x 5
16 plates x 6
16 plates x 8
-same friend I mentioned before let me try his straps, I can see the appeal
13 plates x 5 or 6 (super slow and controlled)
Neutral grip close grip pull downs
15 plates x 8
13 plates x 10
6 plates one hand x 6/6 >>> Two hands x 8 (pause at contraction)
6 plates one hand x 6/6 >>> two hands x 6 (paused) [got bored] 14 plates x 6
Decline sit ups
+ 35 lbs x 15>>> +25 lbs x 6
+35 lbs x 8 >>> + 25 lbs x 4
+ 35 lbs x 8 >>> + 25 lbs x 3

Faster than normal due to lower overall volume and working out alone. The chin up PR makes me happy since I was stuck for a couple weeks, the DB PR is sickening as phuck. Brb 100 lb rows soon.

Going to buy Versa Grips in the next pay cheque or two. Was planning to before I tried my buddies straps but this kind of sealed the deal. Choosing versa's because they support your wrist and we all know mine is small as phuck.

[Gibb1991]

Ate a ton of carbs before workout, but didn't help much. I think the big difference here is this is my second chest workout without preworkout supplements lol. Meh overall but better than last.

Chest/ Biceps
DB bench press
40s x 12
60s x 15 - PR (just wanted to see if I could)
80s x 5
80s x 5
80s x 4
80s x 3
Incline DB
50s x 8
50s x 8
60s x 4
Decline Barbell
135 x 8
175 x 4 >>> 155 x 4
135 x 10
Incline Hammer strength superset machine flies
35 lb hammer strength for 3 sets of 6-10 with Cable flies 3 sets of 12
Alternating DB curls seated (strict form) superset reverse grip barbell curls
Seated: 25 lbs x 12 reverse: 60 lbs x 8
seated: 25 lbs x 12 reverse: 60 lbs x 8 >>> 45 lbs x 6
seated: 25 lbs x 12 reverse: 60 lbs x 8 >>> 45 lbs x 6
seated: 25 lbs x 12 reverse: 60 lbs x 8 >>> 45 lbs x 6
Preacher curl machine
3 sets, made a PR of on two sets. On the last set I did my new PR weight but had my friend lift it up for me and I controlled the negative slowly. Best bicep workout I've ever had.

[Gibb1991]

I ate like my former obese self yesterday, it was ridiculous. Woke up ashamed of myself and looking fat, but I think it was worth it for these PRs (not saying it was an intentional over eating by any means though)

Shoulders/ Traps/ Triceps
DB shoulder press
35s x 15
50s x 10
65s x 7
65s x 6
70s x 3 >>> 50s x 6 (slow as phuck on these 50s)
-HUGE PR couldn't believe it when I hit the 65s for reps that I was doing 60s on a week ago (less, I think I did shoulders Tuesday and it's Saturday) so I said phuck it and told my spotter what I wanted to try, he tried to talk me out of it lol
Barbell shoulder press
115 x 7
115 x 7
115 x 6
115 x 5
Cheat lateral raise (up right rowish) super set barbell shrugs
40 lb raise x 10 >>> 30 lbs x 10 Shrug 185 x 10
40 lb raise x 9 >>> 30 lbs x 8 Shrug 185 x 6
40 lb raise x 8 >>> 30 lbs x 8 >>> 15 lb (seated and strict) x 10 shrug 135 x 12
15 lb (seated strict) x 10
Face pull super set rope push downs super set bearly rows (see youtube video on last page)
3 sets of each, all in the 8- 15 range. Not writing it all out because I don't even really remember lol
Close grip bench
135 x 8
145 x 6
145 x 6
-PR as phuck cuz
Tricep push downs with a v-bar superset dips
3 sets push downs in 6-10 reps
3 sets of BW dips- 8, 8, 5

Long workout. Exhausted. Gonna eat and smash a 5 hour energy and study all day. So much pride in this workout though.

[Steven001]

Keep up the good work. Your shoulder press seems to be coming on nicely!

[Gibb1991]

Keep up the good work. Your shoulder press seems to be coming on nicely!

Haha thanks bro. I don't even know what brought this on today. Felt strong as phuck though

[Gibb1991]

Sickening back workout. Little disappointed in my Dead lift but I was afraid to use leg drive due to my toe.

Back
DB rows
80s x 15/15
90s x 10/ 10
90s x 10/10
90s x 6/ 8
70s x 6/6 (slow)
-My left hand I had to do rest pauses to get 10 reps because I just can't grip it long enough. The right hand I did clean sets of 10 for the most part.
Chin ups
+ 25 lbs x 8
+25 lb x 6
+ 25 lbs x 4>>> + 15 lbs x 3
Pull ups
BW x 6
BW x 8
BW x 8 REST PAUSE x4
BW x 8
-I've made a huge improvement on pull ups for some reason. If I was fresh idk how many I could do.
Hammer Strength Iso Row
65 lbs x 15/15
90 lbs x 8/ 8
90 lbs x 10/ 10 >>> 65 lbs x 12/ 12
Dead lift
135 x 10
235 x 8
275 x 1
-Was scared to hurt my toe and very little resting
Pull ups
BW x 8
-Done while friend finished his dead lifts
Close grip neutral pull downs- Single handed supersetted with both hands
60 lbs x 8/8 130 lbs x 6
70 lbs x 8/8 130 lbs x 6
160s lbs x 4 >>> 130 lbs x 4>>> 100 lbs x 5

Felt good man.

[Gibb1991]

Wow, can't believe I've had two shoulder workouts before a chest one lol. I always save chest for when I go with my friend though so that's why. Toe is a lot better, so probably one more week before I start up legs again, working on stretching.
Forgot how chitty it is to do shoulders without a spotter, I wasted so much energy getting the first rep up when I went for my heaviest set.
Shoulders/ Half ass biceps
DB press
30 lbs x 20
50 lbs x 10
60 lbs x 8
65 lbs x 3 or 4
-First rep took way to much, if I had had someone to help get it up I would have had another rep or two
60 x 8
60 x 7
50 x 6
-very controlled and slow on the drop set
Barbell Shoulder Press
95 x 10
115 x 7
115 x 6
115 x 5
Hammerstrength machine press
45s x 2
-Felt like I had way more weight on the left side so I checked it and it was equal, I knew this meant my one shoulder was giving out so I called it quits on this
Lateral raises
30s x 17
30s x 16
30s x 14
-Nice controlled reps rather than going for the 40s
Seated DB curls superset reverse curls
25s x 12 60 x 12
25 s x 12 60 x 10
25s x 10 60s x 8
Face pulls
4 x 15

Nothing amazing, just an effective shoulder workout, pretty happy with the pressing since I'm doing 6-8 with the 60s even after going for a max set

[Gibb1991]

Mixed emotions on this workout, I think my shoulders were to tired from yesterday. Hit a PR though. On my way to those 100s

Chest/ weakest tricep workout ever
DB bench
50s x 15ish (slow lol)
-Friend got a call saying his brother needed something right away and I was his ride so we left for 10 mins
45s x 12
85s x 5
85s x 5
85s x 3
-Big PR considering I was doing 80s for not much more reps last week
75s x 6
50s x 6
Incline Barbell
135 x 5
135 x 4 >>> 115 x 5
115 x 6
-This is where I noticed my delts were to sore
Decline Barbell
155 x 3 >>> 135 x 5
135 x 5
-Wtf? Still not sure why I was so dead
Close grip
145 x 2>>> 135 x 1
Tricep Push downs
5 sets of super setting double handed push downs with single arm all in the 8-12 reps.


Not sure what happened today. I did hit a PR which is sick but I had no strength after that.

[Gibb1991]

Phucking weak workout today. I was having shoulder pains the whole way through which scared me a bit (not the good type of pains, ya know?) but I still went as hard as I could. Not the worst workout, but no PRs, no real good back connection until near the end.

Back
DB row
80s x 12/12 (first sign I was weak since I usually get 15)
90s x 8/ 9
90s x 7/8
90s x 6/8
-left hand still way weaker
Pull ups
BW x 10
-I wanna make a video for the misc pull up competition, I think I could get 15 with some pre workout in me and some good carbs earlier in the day. But I felt crappy
Chin ups
BW + 30 lbs x 4
+30 lbs x 4
+30 lbs x 3
+15 lbs x 5
Pull ups
BW x 6
-idk if I did more honestly, and it was like 30 minutes ago lol
Cable rows
16 plates x 12 - PR?
16 plates x 10
16 plates x 10
Seated hammerstrength iso row
2 plates x 12/ 12
2 plates x 10/ 10
2 plates x 6/6
-lots of shoulder pains

I finished with one set of close grip pull downs but its not worth recording, only a few reps and my shoulders didn't like it. Dunno what was up with my joints today.

[Gibb1991]

So I made a tough call today, my toe is still killing me whenever I bend it but I really wanna start doing legs again. Also felt like doing some cardio so I made this a squat / cardio day.
Started with 20 minutes of cardio which is tiring as phuck when you've been being a fat kunt for so long, then just did some squats to get back into the motions.
Squats
135 x 10
135 x 10
135 x 10
135 x 10
Last set was really hard actually lol. Feels pathetic.

What I wanna do now is doing 3x10 squats monday/wed/fri for a month or two just to get back into it since I think the 3x5 method is to heavy with my really bad knee. Gonna talk about it with my workout partner but I think he'll be down. If we can get back up to 185 for 3x 10 by the end of may that would be amazing. I think doing the motion nice and controlled and without to much weight will be good for my knee.

[Gibb1991]

Watched Furious Pete's new shoulder workout video and it put me in the pressing mood, mad volume on press today. Here's my inspiration


Shoulders
DB press
30s x 15ish
45s x 12
70s x 4
70s x 3 >>> 60s x 4
65s x 7
65s x 6 >>> 55s x 4 >>> 45s x 4 >>> 35s x 6 >>> 20s x 8
-Felt good, one of the few times I've had a real shoulder pump
Barbell press
115 x 7
115 x 6
115 x 4>>> 95 lbs x 5
Hammerstrength Behind the Neck Press
45 lbs x 9
45 lbs x 8
45 lbs x 6
Arnold Press
35s x 4
30s x 6
30s x 5
30s x 3
Lateral raises
25 lbs x 20
25 lbs x 15
25 lbs x 12

Basically went to failure the whole workout. Felt good, was on a new preworkout my friend got, "The Curse" and had all sorts of tingles

[eltwentyone]

fuk volume

[Gibb1991]

fuk volume

Bitch. Lol, I wanted to do some face pulls but David insisted we needed to stop. He's probably got a point.
Also, he got Molten Chocolate flavour form the cellucore protein flavours, it's pretty legit.

You got any new PRs for the group?

[Gibb1991]

Wrote my final exam of second year nursing today, felt really really good man. Have a month of consolidation coming up, but for now I have about a week and a half off

Back/ Biceps/ Rehab squat set
Squats
135 x 10
135 x 10
135 x 10
DB rows
90s x 9/ 11
90s x 8/ 10
90s x 9/10
90s x 8/9
Chin ups
+ 30 lbs x 7
+ 30 lbs x 6
+ 30 lbs x 6
-PR for reps and weight
Cable rows
18 plates x 8
18 plates x 8
18 plates x 8 >>> 15 plates x 5 >>> 12 plates x 6 >>> 9 plates x 10
Single arm pull downs super set two hands
10 plates x 4/3 >>> 7 plates x 6/6 15 plates x 3 >>> 12 plates x 4
7 plates x 7/7 14 plates x 6
7 plates x 6/6 14 plates x 6>>> 12 plates x 5
DB curls
35 lbs x 3
25 lbs x 7
25 lbs x 6ish
25 lbs x 6
35 lbs x 2
-My grip was straight up gone
Concentration curl machine
45 lbs x 12
55 lbs x 6
55 lbs x 6 >>> 45 lbs x 5

[Gibb1991]

Lifted late as phuck cause I was chilling with this girl all day, and lifted alone on chest day Worst day to lift alone on. Wasn't feeling good even before I went in so I'm not surprised at the mediocre workout.

Chest
DB Bench Press
30s x 15- Slow down, exploded up
60s x 10
75s x 7
-I would have had 8 but some kid spotted me when I didn't need it and through my whole game off
75s x 5 or 6
75s x 4
60s x 8
60s x 6
50s x 7
50s x 5- Paused for a second or two at the bottom just to try it on each rep this time
Incline DB
50s x 5
50s x 7 -Had help getting the first up which is my biggest problem
50s x 5
Incline Hammerstrength
70 lbs x 4 - PR
45 lbs x 6
45 lbs x 6
Flat Hammer
45 lbs x 6
45 lbs x 6
Machine flies
4 sets , basically just to failure over and over


I think my shoulders are still fried from Tuesday because the incline was so bad. Oh well, made up for it with volume.

[eltwentyone]

the cut starts tomorrow, I got my bench up to 195, deads to 265 after my rest during exams/injury time. Didnt have time to hit legs, Will try to get a pr today.

[Gibb1991]

the cut starts tomorrow, I got my bench up to 195, deads to 265 after my rest during exams/injury time. Didnt have time to hit legs, Will try to get a pr today.

Mirin 195 bench. That was my best barbell bench 1RM before my shoulder got bad. Thinking of getting back into BB benching.

[Gibb1991]

Neither me or my friend wanted to do dead lifts on back day, so we made today dead lifts and arms. But it turned out even more low volume lol, but a sick workout.

Squats/Deadlifts/ Low rep arm Day
Squats
135 x 10
135 x 10
135 x 10
Dead lifts
135 x 10
205 x 9
235 x 6
295 x 1 (Wanted 3 reps, but havn't dead lifted in so long)
275 x 4
275 x 3
225 x 15 (Got to 10, rest, 13, rest, then to 15- 10ish second rests)
Close grip bench
135 x 11
155 x 6 - HUGE PR
155 x 5
155 x 4>>> 135 x 4
-This was insane actually. First attempt at this weight too
Close Grip Chin ups
+ 35 lbs x 6
+ 35 lbs x 4
+ 35 lbs x 3 >>> + 25 lbs x 4
+25 lbs x 5 >>> BW x 5 (Pause at top, slow down)

Went home, we had been there for so long already. Mixed feels since we didn't do much on arms but I think what we did do was effective.

[Gibb1991]

This thread is feeling lonely man. Bonkies, Ely, where you at?
Legs/ Abs/ Cardio
Squats
145 x 15
145 x 15
145 x 15
145 x 15
-There might have been 5 sets, I think it was 5 but my friend counted 4. We'll go with the more objective number
Leg Press
3 plates x 15
3.5 x 15
3.5 x 15
Stiff legged deads
135 x 10
135 x 6
-Lower back was weak, knees were buckling
Lying leg curls
2 sets of 10ish reps
Decline crunches
35 lbs x 15 >>> 25 lbs x 8
35 lbs x 12 >>> 25 lbs x 8
35 lbs x 10 >>> 25 lbs x 5
Cable crunches
4 heavy sets
-Not recording the weight because this cable machine is weird. It lets you do so much weight, I think it could be mislabelled lol
40 minutes on the elliptical

I've been going out with friends and stuff ever since exams ended, so I figure doing heavy cardio a few times this week is a good idea. School starts again Friday so I'm not to worried.

[Bonkies]

was busy with exams just finished the last mid term today

nice squats man, good to see you hitting them again.

[Gibb1991]

was busy with exams just finished the last mid term today

nice squats man, good to see you hitting them again.

Oh, your on dat New Zealand school time. I finished my last exam last Wednesday, but Friday I start my month consolidation where I work for the hospital for a month, but no studying which is sick.
Ya, squatting again feels good. Weird that I was struggling with 135 x 10 last weeks and then yesterday I hit the 145x15, muscle memory must be kicking in.

[Gibb1991]

Before I even type this out I can tell you this shoulder workout was almost identical to the last one lol. Feels like I made progress though cause I controlled the heavy attempt better and got more on the drops.
Shoulders/ Triceps
DB Press
30s x 12
45s x 12
70s x 4 - I actually put them up 5 times but the fifth was a heavy spot, controlled the decent well though which is an improvement
70s x 4
65s x 7 or 8?
65s x 6 >>> 55s x 5 >>> 45s x 5 >>> 30s x 7 >>> 10s x 15 (slow down, explode up..... the 20s were missing)
Barbell press
115 x 6
115 x 6
115 x 5
95 x 7
Lateral raises
30s x 20
30s x 20 - Last 3 reps were half reps though
30s x 15
Face pulls
3 sets 8-15 reps
Tricep push downs
3 sets 6-10 reps
Tricep machine press
3 sets 6-10
To confusing to write out the weight on these machines.

Felt decent, made a little pressing progress

[Gibb1991]

Feeling like garbage when I walked into the gym and I don't know why. Had over 600 calories preworkout meal a couple hours before (1.5-2 hours before hand is optimal for me I find) and got enough sleep. Still a decent session

Squats/Back/Biceps
Squats
145 x 15
145 x 15
145 x 20
-Some of those last reps may not have been full depth but it was hard as phuck, loved it
DB rows
90s x 10/10- Rep PR
90s x 8 /8
90s x 6/ 5 >>> 80s x 7/7
-Grip was giving out real quick after the PR set
Chin ups
+ 30 lbs x 8
+ 30 lbs x 6
+30 lbs x 6
Underhand Barbell Row
135 x 9
145 x 9
155 x 6 REST then got 1 more rep in lol
Cable rows
18 plates x 8
18 plates x 6 >>> 15 x 5
18 plates x 5 >>> 14 plates x 7
Seated DB curls
25s x 12/12
25s x 12/ 12
30x x 10/10
Curl machine
2 sets of 6 basically

Felt good, but took everything I had out of me

[Bonkies]

need to get on a preworkout m8

[Gibb1991]

need to get on a preworkout m8

Lol, I have No Xplode, it's the chit man. My buddy has The Curse which is very good too. I just try not to take it every workout, back day I generally don't need it since it's my favourite day. I think the squatting might have just taken out a lot of my energy today but it's worth it I think, wanna get back to 195 x 10, work my way up to 225

[Gibb1991]

Determined to increase my numbers now, even if it means venturing into low ass reps for bench. Went decent.
Chest
DB Bench
40s x 20?
60s x 12
85s x 4
85s x 4 >>> 65s x 5
85s x 3 >>> 70s x 4 >>> 50s x 6 (pausing at the bottom)
Incline Barbell
145 x 4 >>> 135 x 3 >>> 115 x 4
145 x 2 >>> 115 x 3
-This set was stupid, to heavy even for what I was trying to accomplish
115 x 6
Decline Barbell
135 x 6
155 x 5
155 x 5 >>> 135 x 5
Cable cross overs
3 sets of 6-10
Seated Hammerstrength Flat
45s x 10
45s x 10

The 145 on incline is a lifetime PR so that was cool. The sets of 85 lb DB's wasn't to bad, need to get it up to sets of 6

[eltwentyone]

Started cutting yesterday already lost 5 lbs. Man always feeling hungry, myfitnesspall is beeing really helpful.

[Gibb1991]

Started cutting yesterday already lost 5 lbs. Man always feeling hungry, myfitnesspall is beeing really helpful.

Rofl, strong water weight. Your hungry on day 1 cutting? Calories probably to low, don't wanna loose muscle. Whatever though, day 1, you'll get it.

[eltwentyone]

Rofl, strong water weight. Your hungry on day 1 cutting? Calories probably to low, don't wanna loose muscle. Whatever though, day 1, you'll get it.

I think it was more of a mental thing, not used to the cravings. Been playing intense basketball too after my workout too. I feel great man.