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  1. #1771
    Registered User pobrien2's Avatar
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    Age: 38
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    pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000)
    pobrien2 is offline
    Fri Oct 1st Afternoon

    DL: 250x6, 265x4, 290x8 (first two sets semi-sumo. Last set regular. I definitely shifting to the left, my stronger leg, on lift-off. Tried to go to standard for the last set to correct for that. Weight never feels centered over the middle of my right foot when semi-sumo. Feels shifted to the outside too much).
    DB RDL: 50x3x12
    Speed Skater RFESS: 50x2x8
    Shoulder Tap Planks: 3x12
    Tabata Rows: ~1100m in 6 min. Didn't sprint. Just went steady for 20 secs at a time and then rested 10 secs.
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  2. #1772
    Registered User pobrien2's Avatar
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    pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000)
    pobrien2 is offline
    Sun Oct 3rd AM

    NG Chins: BW+35x9, 18 more reps of BW+35. Generally sets of 4
    Chins + Lat Pulldowns (Rest Pause): Chinsx8, Lat Pulldowns: 80x8, 65x6
    Lat Pulldowns: 80x8, 65x6, 55x6
    Modified Seated Arnold Press: 40x3x8
    Incline DB Cleans: 10x3x10
    DB Curls (subbed for bb curls): 35x4x8
    Ab Circuit w/14lb med ball: Spread Eagle Situps x14, Twistsx20, Toe Touches (no med ball) x20 (rest in the middle of sets)

    Barbell Pushups in Smith Mach: Descending sets from 18 to 1
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  3. #1773
    Registered User forsakenbefore's Avatar
    Join Date: Oct 2021
    Age: 51
    Posts: 4
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    Benes spent most of her life overweight. She was obese as a child, and by the time she was 25, Benes weighed in at 376 lbs.
    Not until she found the cure! Join us and be the best version of you. And see for your self. PM me if your interested
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  4. #1774
    Registered User pobrien2's Avatar
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    pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000)
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    Tue Oct 5th PM

    1 mile on treadmill @ 1% incline in 6:00
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  5. #1775
    Registered User pobrien2's Avatar
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    pobrien2 is offline
    Wed Oct 6th PM

    Bench: 190x5, 205x3, 230x5
    Alternating 1-arm DB Press: 50x2x12
    Defranco Shoulder Shocker: 25lb front plate raise + 20lbsx8reps for 1st set; 25lb front raise + 15lbsx10 reps on 2nd set
    J Rope Pulldowns: 40x4x10
    Hammer Curl: 35x3x8
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  6. #1776
    Registered User pobrien2's Avatar
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    pobrien2 is offline
    Fri Oct 8th AM

    Semi Sumo DL: 255x5 (switched from conventional to semi-sumo mid-set), 275x3, 305x7 (kind of hard)
    RFESS: Left-->50x10 speed skater style, then 50x10
    Right-->50x10, 50x15 (tons of knee crunching)
    DB RDL: 50x3x12
    Shoulder Tap Planks: 3x12

    Skipped Split Squat jumps & Tabata jump rope
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  7. #1777
    Registered User pobrien2's Avatar
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    pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000)
    pobrien2 is offline
    Sun Oct 10th AM

    NG Chins: BW+35x10, BW+35x5, BW+35x2x4, BW+35x1x3
    Lat Pulldowns: 2 rounds of rest pause 80x8, 70x6, 60x6
    Seated Mod Arnold Press: 45x3x8
    DB Incl Cleans: 10x3x10
    DB Curls (subbed for BB curls): 40x5x6
    Ab Circuit w/12lb med ball: Spread Eagle Situps x20, Twistsx20, Toe Touches (no med ball) x25 (rest in the middle of sets)

    Barbell Pushups in Smith Mach: Descending sets from 19 to 1
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  8. #1778
    Registered User pobrien2's Avatar
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    Age: 38
    Posts: 1,743
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    pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000)
    pobrien2 is offline
    Wed Oct 13th AM Deload

    Bench: 135x5, 155x5
    Pushups: BWx2x20
    NG Cable Rows: 80x2x20 (second set was hard)
    Defranco 21s: 20x1 set
    BeZercher Circuit: Subbed 45 kb & 20 lb dumbbells for barbell. 1x thru circuit



    Fri Oct 15th PM Deload
    Semi-Sumo DL: 185x5, 225x5
    DB Jumps: BW+10x2x6
    Med Ball Ham Curl: 3x10
    Plank on Med Ball: 2x30 secs

    Will do the 20 mins of steady state cardio on elliptical tmrw
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  9. #1779
    Registered User pobrien2's Avatar
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    pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000)
    pobrien2 is offline
    Sun Oct 17th AM Deload

    Chins: BW+35x8
    Lat Pulldowns: 80x2x15
    Seated Lat Raises: 15x10, 20x2x10
    Cable Curls: 50x2x12
    Core Circuit w/rest b/t reps: 2xV-upsx15, Hip-upsx15, Alternating toe touchx15
    (Forgot to do blackburns. Will do later tonight)
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  10. #1780
    Registered User pobrien2's Avatar
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    pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000)
    pobrien2 is offline
    Wed Oct 20th PM

    Bench: 190x4, 210x2, 225x1, 235x1, 250x1
    DB NG Floor Press: 50x25, 50x22
    BW Row on Smith Mach: BWx15, BWx14
    OH BB Shrugs: 45x3x15
    Seated Incline Curl (Rest Pause): 30x9, 30x3, 30x3
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  11. #1781
    Registered User pobrien2's Avatar
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    pobrien2 is offline
    Fri Oct 22nd AM

    Semi-Sumo DL: 255x4, 280x2, 295x1, 315x1 (belt), 330x1 (belt), 350x1 (belt). Didn't feel like I got the weight fully up to my waist. Felt like mostly a grip problem. Definitely could not have handled anymore poundage.
    DB Jumps: BW+10x3x5
    Single Leg Supine Hip Thrust: BWx3x10
    Low Box Heel Touch (off of 3 plates): BWx2x12
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  12. #1782
    Registered User pobrien2's Avatar
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    Sun Oct 24th AM

    NG Chins: BW+35x10, BW+35x5, BW+35x3x4
    Lat Pulldowns (1-arm slow eccentric): 60x2x12
    DB Side Press: 45x2x10
    Ab Circuit: 2x(Standing Russian Twist, Crunches, Legs @ 90 deg crunches, Hip Touches) x15 each. Rest b/t reps
    Heavy DB Curls (subbed for heavy BB cheat curls): 45x3x5
    Descending Smith Mach BB Pushups: 20 to 1
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  13. #1783
    Registered User pobrien2's Avatar
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    pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000)
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    Wed Oct 27th AM

    Bench: 225x5
    Smith Machine BW Rows: BWx16, BWx15
    Rest Pause Incl DB Curls: 20x20, 20x10, 20x5
    BB OH Shrugs: BBx3x15
    Bezercher Complex: BBx10, x9, x8, x7, 6
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  14. #1784
    Registered User pobrien2's Avatar
    Join Date: Apr 2012
    Age: 38
    Posts: 1,743
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    pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000)
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    Fri Oct 29th PM

    DB Jumps: BW+20x5x5
    Low Heel Touch Downs: BWx3x12
    1-leg Hip Thrust (foot on ground subbed for on bench: BWx3x12
    DB Side Bends: 25x3x15
    Row Machine: 2 mins of 20 secs on, 10 secs rest
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  15. #1785
    Registered User pobrien2's Avatar
    Join Date: Apr 2012
    Age: 38
    Posts: 1,743
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    Sun Oct 31st PM

    NG Chins: BWx17
    Lat Pulldowns (1-arm slow eccentric): 70x2x10
    DB Side Press: 45x2x10
    Heavy DB Curls (subbed for heavy BB cheat curls): 45x3x5
    Ab Circuit: 2x(Standing Russian Twist, Crunches, Legs @ 90 deg crunches, Hip Touches) x15 each. Rest b/t sets
    Pushups Max Set: BWx42
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  16. #1786
    Registered User pobrien2's Avatar
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    pobrien2 is offline
    Nov 3rd AM

    Starting Strong Bastard 911. Only doing 3 days/week. Skipping the 2nd leg day.

    Bench: 225x5, 205x8
    Barbell Pushups on Smith Mach: BWx4x15
    Strt Bar Cable Row: 80x4x12
    Y-W-T Iso Holds: 4setsx10 sec ea position
    Lateral Raises: 20x2x12, 15x1x12
    DB Curls: 35x2x12, 30x1x10?
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  17. #1787
    Registered User pobrien2's Avatar
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    Nov 5th AM

    Front Squat: work sets were 195x5, 175x8
    RDL: 155x3x10
    DB Goblet Reverse Lunge: 50x10, 55x2x10
    RKC Planks: 2x5reps of 8 secs holds
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  18. #1788
    Registered User pobrien2's Avatar
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    Posts: 1,743
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    pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000)
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    Nov 6th PM

    3 miles on treadmill @ 1% incline in 23:00
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  19. #1789
    Registered User pobrien2's Avatar
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    Posts: 1,743
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    pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000)
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    Nov 7th AM

    NG Chins: BW+35x10, BW+15x8, BWx2x8
    Incl DB Press (6 sec eccentric): 50x3x6
    Incl DB Press: 50 reps across 3 sets
    DB Shrugs: 50x3x12
    Incl Rear Delt Flye: 15x4x12
    Banded Kneeling Tri OH Ext: 100 reps across several sets
    BB Curls: 100 reps across many sets
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  20. #1790
    Registered User pobrien2's Avatar
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    Nov 11th AM
    Busy @ work so missed my usual Wed upper body day

    Bench: 225x6, 205x8
    Dips: BWx4x10
    Strt Bar Cable Row: 80x4x15
    Y-W-T Holds: 3x10secs ea position
    Lateral Raises: 20x2x12, 20x2x10
    DB Curls: 35x2x12, 35x10
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  21. #1791
    Registered User pobrien2's Avatar
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    Nov 12th PM

    Front Squat: 200x5
    Squats: 205x7, 185x8
    RDL: 160x3x10
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  22. #1792
    Registered User pobrien2's Avatar
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    Nov 14th Afternoon

    NG Chins: BW+35x10 (may not have gotten chin over bar on last rep), BW+15x10, BW+10x8, BWx8
    Incl DB Bench (6 sec eccentric: 50x3x7 (supposed to go heavier than previous week and do 5 reps; went up a rep w/same weight instead)
    Incl Rear Delt Flyes: 20x3x12, 20x10
    DB Shrugs w/pause: 50x3x12
    Band Tri OH Ext: 100 reps. Top set 50.
    Empty Barbell Curls: 100 reps. Top set 30.
    Last edited by pobrien2; 11-21-2021 at 09:31 AM.
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  23. #1793
    Registered User pobrien2's Avatar
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    Nov 17th PM

    Bench: 225x5, 205x9
    Dips: BWx4x12
    Strt Bar Cable Row: 80x4x16
    Y-W-T Holds: 3x10secs ea position
    DB Curls: 40x10, 40x8, 40x7
    Forgot lateral raises
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  24. #1794
    Registered User pobrien2's Avatar
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    Nov 20th AM

    High Box Squat 20": 275x7, 255x10
    RDL: 165x3x10
    Goblet Reverse Lunge: 60x3x10
    Last edited by pobrien2; 11-21-2021 at 09:35 AM.
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  25. #1795
    Registered User pobrien2's Avatar
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    Nov 21st AM

    NG Chins: BW+35x9, BW+15x8, BW+x7, BWx8
    Incl DB Bench (6 sec eccentric: 50x3x7 (supposed to go heavier than previous week and do 5 reps; went up a rep w/same weight instead)
    Incl Rear Delt Flyes: 20x3x12
    DB Shrugs w/pause: 50x3x12
    Band Tri OH Ext: 100 reps. Top set 60.
    Empty Barbell Curls: 100 reps. Top set 40.
    RKC Planks: 2x5reps of 8 secs holds
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  26. #1796
    Registered User pobrien2's Avatar
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    Wed Nov 24th Afternoon

    Floor Press: 195x7, 175x8
    Seated DB Press: 50x3x10
    Seated DB Press: 50 reps w/30 lbs. Best set 15.
    Incline DB Row Iso-Holds: 50x30 secs, 30x2x30secs
    Incline DB Row: 50x15, 40x2x15
    Incline Rear Flyes: 10x3x20
    Banded Tri Ext: 150 reps. Best set 50.
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  27. #1797
    Registered User pobrien2's Avatar
    Join Date: Apr 2012
    Age: 38
    Posts: 1,743
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    pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000)
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    Fri Nov 26th AM

    Smith Mach Rack Pulls: 305x5, 275x7
    Back Extension off Bench: BW+10x3x12
    RFESS: 50x10, 55x10, 60x10, 50x10
    Chins: BWx12, BWx6, BWx7, BWx6
    V-Ups: 4x12 (some rest b/t reps)
    Last edited by pobrien2; 11-26-2021 at 12:15 PM.
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  28. #1798
    Registered User twkin's Avatar
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    PLANKING POST TEMPLATE

    Do This Everyday To Lose Belly Fat (6 Pack ABS Tabata)
    if there's one exercise we all love to hete
    and hare to love it planking,see some
    videos on planking below to know how
    you can do it the correct way.
    video:*************.us/67682680433728
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  29. #1799
    Registered User pobrien2's Avatar
    Join Date: Apr 2012
    Age: 38
    Posts: 1,743
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    Sun Nov 28th AM

    Incl DB Press (3 sec pause @ bottom): 50x3x6
    Lat Pulldowns (1 cable loop on each side): 45x2x20
    Lat Pulldowns (Strt bar): 80x1x20
    Face Pulls: 20x3x20
    Incl DB Row: 40x3x15
    Wide Pushups (5 secs descent): BWx2x10, BWx1x8
    Strt BarCable Curls (subbed for barbell): 50 reps @ 45 lbs. Best set 15.
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  30. #1800
    Registered User pobrien2's Avatar
    Join Date: Apr 2012
    Age: 38
    Posts: 1,743
    Rep Power: 1421
    pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000) pobrien2 is just really nice. (+1000)
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    Wed Dec 1st AM

    Floor Press: 205x7, 185x8
    OHP: 120x1x10, 120x2x8
    Seated DB Press: 50 reps w/30 lbs. Best set 16.
    Prone DB Row Iso-Holds: 45x3x30secs
    Prone DB Row: 45x3x15
    Prone Rear Flyes: 10x3x25
    Banded Tri Ext: 150 reps. Best set 65.
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