LinuxJon tries to bench 3 plates

[LinuxJon]

SOHP Today. BTW, why abbreviate "standing overhead press" SOHP? Cause the only other option, seated, would also be "SOHP".

Anyway...

SOHP:
135lbs x 1
155lbs x 2
135lbs x 3
135lbs x 3
135lbs x 6 (AMRAP set)
115lbs x 5
115lbs x 5
115lbs x 9 (AMRAP set)
95lbs x 8
95lbs x 8
95lbs x 12 (AMRAP set)

Wanted to get in some volume with my shoulders, and I feel like that definitely did the job. I also like that rep pattern (2 sets, AMRAP, drop weight, repeat). Might try it on bench sometime soon.

Incline DB Press:
70lbs x 8
70lbs x 8

Tricep Kickbacks:
20lbs x 28 (each arm)

Skullcrushers:
70lbs x 12

Cable Pushdown:
3 x 16

Front Raises:
25lbs x 16 (each arm)

Side Raises: 10lbs x 20

I think that I should start getting in some better work at the gym, since I'm going to be sleeping at lot better at night. Had been on cheap twin bed since getting back to CA. My lovely new queen mattress showed up today, so I am very happy.

[Muzzlrpress]

Mirin the fact that your tris are still attached. Shoulder all healed up?

[LinuxJon]

Mirin the fact that your tris are still attached. Shoulder all healed up?

Thanks man. I love doing a ton of sets. Shoulder seems to be. Maybe that was just muscle soreness last week that was worse than normal and I freaked out too quickly.

Today was also the first workout in a long time where I haven't taken PWO. I'm taking a stim break for a bit.

[LinuxJon]

So I obviously haven't updated for quite a few sessions. Since nothing was too remarkable about them, I'm just going to skip those and post today's.

DB Press:
30lbs x 10
60lbs x 8

Military Press:
135lbs x 3
135lbs x 3
135lbs x 5
135lbs x 3
135lbs x 3
135lbs x 5
155lbs x 1
115lbs x 9

DB Press:
60lbs x 8
65lbs x 5
50lbs x 9

Front DB Raise:
25lbs x 12
30lbs x 12

Side Raise:
12.5lbs x 12
12.5lbs x 12

Paused DB Shrugs:
75lbs x 12
80lbs x 12

Smith Machine Shrugs:
140lbs x 12
140lbs x 12
140lbs x 12
180lbs x 10

Face Pulls:
40lbs x 20
50lbs x 16
60lbs x 12
70lbs x 12

Shoulders felt good today. Seeing some more definition in them as I get into my cut. Loss of strength is obviously starting to set in a little, but that was to be expected.

[LinuxJon]

Progress pic:



Looks like the definition in my delts and traps is coming in nicely. Should look shredded once I drop the last 20lbs.

[LinuxJon]

My new order of Mr. Hyde showed up today, which I used with some 1,3D for a preworkout. Definitely had no lack of energy in the gym, which is a welcome change.

Deadlifts (with shoes):
135lbs x 5
225lbs x 6
225lbs x 6
225lbs x 6
225lbs x 6
225lbs x 6
225lbs x 10

BB Row:
115lbs x 10
115lbs x 10
115lbs x 10

Hamstring Curl:
95lbs x 8
95lbs x 8
95lbs x 8

Dual-Grip Pulldown:
100lbs x 12
100lbs x 12
100lbs x 12

Preacher Curl:
65lbs x 16
65lbs x 16
65lbs x 16
75lbs x 12
85lbs x 6

BB Curl:
30lbs x 16 (drop) 25lbs x 12 (drop) 20lbs x 12 (drop) 15lbs x 12
30lbs x 16 (drop) 20lbs x 16

Hammer Curl:
30lbs x 16 (drop) 20lbs x 16

Haven't weighed myself in a few days, but the cut seems to be going nicely. Can see a lot more delt and arm definition with a pump than before. I think that while eating a deficit, the lower weight/higher volume work like today feels a lot better than just going heavy for a few sets and burning out.

[LinuxJon]

I sort of feel like I've been mailing in some of my workouts recently. Especially since moving and being in a gym where there are no other serious lifters to motivate me. Last night I watched a couple of CT Fletcher videos, and those really got me psyched up and ready to put in some work.

I'm proud of the workout today not because it was the heaviest I've ever lifted (not even close) but because it was by far the most drained I've ever felt leaving the gym. Definitely left it all out there, which is what I need to start doing every day.

Bench:
135lbs x 12
155lbs x 12
185lbs x 12
205lbs x 4
225lbs x 3
205lbs x 3 (drop set) 185lbs x 3
185lbs x 7
155lbs x 12
135lbs x 12

Incline Bench:
135lbs x 8
135lbs x 8
135lbs x 7
155lbs x 2
155lbs x 2
155lbs x 2
135lbs x 7 (drop) 115lbs x 4 (drop) 95lbs x 4
95lbs x 10 (paused)

Cable Fly:
60lbs x 12
60lbs x 12
60lbs x 12

Decline Bench:
135lbs x 9 (paused)
135lbs x 8 (paused)
135lbs x 8 (paused)

Incline DB Press:
45lbs x 7
45lbs x 8
55lbs x 5
65lbs x 4 (drop) 30lbs x 6

Closed Grip Bench Press:
95lbs x 8
95lbs x 7

Cable Pushdown:
100lbs x 17
130lbs x 10
160lbs x 6 (drop) 100lbs x 6 (drop) 70lbs x 6

By the time I left, I seriously doubt I could have repped out 135lbs on flat bench again. Which is exactly where I should be at the end of a chest workout.

Progress Pic:

[Muzzlrpress]

Mirin stamina! That's gonna hurt like a bitch tomorrow.

[LinuxJon]

Mirin stamina! That's gonna hurt like a bitch tomorrow.

Thanks man. That's the idea.

[LinuxJon]

Was definitely very sore yesterday after the workout Saturday. I definitely want to keep working at that sort of volume and intensity for a while and see where it gets me. Today I took the same approach to back and bi's.

Cable Row:
100lbs x 12
120lbs x 12
140lbs x 12
160lbs x 12
180lbs x 7
200lbs x 4
180lbs x 5
160lbs x 8
140lbs x 12
120lbs x 12
100lbs x 16

Assisted Pullups:
-115lbs x 12
-115lbs x 12
-100lbs x 10
-85lbs x 8
-60lbs x 6
-85lbs x 6 (drop) -100lbs x 3 (drop) -115lbs x 3

Cable Pulldown:
100lbs x 12
100lbs x 12
100lbs x 12

Hammer Strength Row:
90lbs x 12
90lbs x 12
90lbs x 12
140lbs x 8
140lbs x 8

DB Curl:
25lbs x 32
25lbs x 32
25lbs x 32

Hammer Curl:
30lbs x 32 (drop) 15lbs x 32
30lbs x 32 (drop) 15lbs x 32

Preacher Curls:
75lbs x 10
75lbs x 10
85lbs x 6 (drop) 65lbs x 4 (drop) 45lbs x 8
75lbs x 7 (drop) 55lbs x 5

That whole workout was done fasted as well- just BCAA's during. Feels really good. I can already feel the soreness coming on in my upper back. Next up tomorrow is an equally intense shoulder day- should be fun.

[Muzzlrpress]

Volume of peace! How's the cut going?

[LinuxJon]

Volume of peace! How's the cut going?

Thanks man. Cut is going okay. I've been slightly over my caloric goal a few times in the past week... Something like 2500 cals instead of 2350. But no massive cheats yet. Next weigh in later this week... Hoping that goes well. I do feel like my arm and shoulder definition are definitely better than they have been already though.

[Muzzlrpress]

Thanks man. Cut is going okay. I've been slightly over my caloric goal a few times in the past week... Something like 2500 cals instead of 2350. But no massive cheats yet. Next weigh in later this week... Hoping that goes well. I do feel like my arm and shoulder definition are definitely better than they have been already though.

Good to hear. The belly fat getting all loose and jiggly yet?

[LinuxJon]

Good to hear. The belly fat getting all loose and jiggly yet?

I'm trying not to look at my belly until I get closer to 200lbs. But my pants are definitely getting looser and with a shirt on I look pretty trim.

Definitely need to find some more filling foods with good macros still though.

[LinuxJon]

Went to MetroFlex in Long Beach today and got a day pass. It was definitely a different experience. Not sure I'd want to go there every day, but it was a lot of fun to check out once.

Wanted to get my money's worth, and I really think that I did. Was lifting for nearly 2 hours.

Military Press:
55lbs x 5
105lbs x 5
125lbs x 5
115lbs x 5
135lbs x 4
135lbs x 4
135lbs x 4
135lbs x 3
145lbs x 2
145lbs x 2
115lbs x 8
115lbs x 8

Seated OHP:
95lbs x 8
95lbs x 8
95lbs x 10

Behind The Neck OHP:
65lbs x 10
65lbs x 10
85lbs x 8
95lbs x 7

Hex Bar Shrugs:
195lbs x 16
195lbs x 16
195lbs x 16
135lbs x 20
135lbs x 20

DB Press (was obviously totally worn out at this point):
50lbs x 10
55lbs x 4
55lbs x 5

Front Raise:
25lbs x 10
30lbs x 10
35lbs x 6
20lbs x 15

DB Shrugs:
95lbs x 16
100lbs x 16
105lbs x 12

French Curl:
60lbs x 20
70lbs x 16
80lbs x 10

Cable Pushdown:
100lbs x 20
120lbs x 12 (drop) 80lbs x 6 (drop) 60lbs x 12
100lbs x 16

[Muzzlrpress]

Went to MetroFlex in Long Beach today and got a day pass. It was definitely a different experience. Not sure I'd want to go there every day, but it was a lot of fun to check out once.

Wanted to get my money's worth, and I really think that I did. Was lifting for nearly 2 hours.

Military Press:
55lbs x 5
105lbs x 5
125lbs x 5
115lbs x 5
135lbs x 4
135lbs x 4
135lbs x 4
135lbs x 3
145lbs x 2
145lbs x 2
115lbs x 8
115lbs x 8

Seated OHP:
95lbs x 8
95lbs x 8
95lbs x 10

Behind The Neck OHP:
65lbs x 10
65lbs x 10
85lbs x 8
95lbs x 7

Hex Bar Shrugs:
195lbs x 16
195lbs x 16
195lbs x 16
135lbs x 20
135lbs x 20

DB Press (was obviously totally worn out at this point):
50lbs x 10
55lbs x 4
55lbs x 5

Front Raise:
25lbs x 10
30lbs x 10
35lbs x 6
20lbs x 15

DB Shrugs:
95lbs x 16
100lbs x 16
105lbs x 12

French Curl:
60lbs x 20
70lbs x 16
80lbs x 10

Cable Pushdown:
100lbs x 20
120lbs x 12 (drop) 80lbs x 6 (drop) 60lbs x 12
100lbs x 16

[LinuxJon]

Cliffs: I OHP'ed a stray dog.

[LinuxJon]

Squat day. I don't like squat day.

Preacher curl- waiting for squat rack:
65lbs x 16

Squats:
135lbs x 10
185lbs x 8
205lbs x 6
205lbs x 4
245lbs x 2
225lbs x 4
205lbs x 5
185lbs x 6

Low Box Squats:
185lbs x 10
205lbs x 8
225lbs x 3
135lbs x 16

Preacher Curl:
75lbs x 12
75lbs x 12
75lbs x 12
85lbs x 6
85lbs x 6
85lbs x 6
95lbs x 4
95lbs x 4
95lbs x 4 (drop) 65lbs x 12

DB Curl:
25lbs x 12
30lbs x 10

Straight Bar Cable Curl:
60lbs x 25

Tired.

[lsiberian]

Went to MetroFlex in Long Beach today and got a day pass. It was definitely a different experience. Not sure I'd want to go there every day, but it was a lot of fun to check out once.

I train at the one in Fort Worth. It's cool to see the pic of the one way out there.

[cirion0000]

Needs more sets IMO

[LinuxJon]

Needs more sets IMO

Really?

[LinuxJon]

I've never done sumo-style deads, and decided to give them a try today. Perhaps it was a mistake to do this the day after squats, but regardless, gotta start somewhere.

Sumo Deadlifts:
135lbs x 10
185lbs x 10
225lbs x 10
275lbs x 4
275lbs x 4
275lbs x 4
225lbs x 6
135lbs x 10

Ham Curls:
80lbs x 10
95lbs x 8
110lbs x 5

That was it- I was officially gassed. Am taking tomorrow off to recover, because this week has definitely taken a toll on me.

Sumo deadlifts felt okay. Once I get used to them, I may be able to pull more weight than with conventional. I can definitely tell that my hip strength is the weak link, which I assume will improve quickly as I work these in more often.

[Muzzlrpress]

Always a good idea to work both stances, too bad I'm lazy and don't.

Deads are definitely more draining than anything, especially on a cut, but good work getting that volume in.

[LinuxJon]

Always a good idea to work both stances, too bad I'm lazy and don't.

Deads are definitely more draining than anything, especially on a cut, but good work getting that volume in.

Thanks man. I definitely feel like this whole week has been draining... I actually felt physically sick after I got home from the gym today until I took a nap.

I wish there was someone here I could train with who knows how to pull properly. I'm terrible at incorporating changes into my lifts without someone watching to point out where I'm screwing up, and I know my form is still weak on the deads (both stances).

Once this cut is over and I'm really trying to add weight to my lifts again, I might locate a good PL trainer and pay for a few sessions.

[Muzzlrpress]

Thanks man. I definitely feel like this whole week has been draining... I actually felt physically sick after I got home from the gym today until I took a nap.

I wish there was someone here I could train with who knows how to pull properly. I'm terrible at incorporating changes into my lifts without someone watching to point out where I'm screwing up, and I know my form is still weak on the deads (both stances).

Once this cut is over and I'm really trying to add weight to my lifts again, I might locate a good PL trainer and pay for a few sessions.

I forget people who live in cities have options. I have to really on critiques in my log and the PL section from my vids. Form wise I'm the best (from what I've observed) at my gym, so I don't have feedback there.

If you get a coach in gonna be jelly as fuk.

[LinuxJon]

I forget people who live in cities have options. I have to really on critiques in my log and the PL section from my vids. Form wise I'm the best (from what I've observed) at my gym, so I don't have feedback there.

If you get a coach in gonna be jelly as fuk.

Your form is good enough that you'd only be looking to improve your lifts with a coach though man. My deadlift and squat form is so terrible, I'm afraid that I'm going to hurt myself. Thus I need a coach. haha

TFW you deadlift like this guy:

[JohanXDash]

I sort of feel like I've been mailing in some of my workouts recently. Especially since moving and being in a gym where there are no other serious lifters to motivate me. Last night I watched a couple of CT Fletcher videos, and those really got me psyched up and ready to put in some work.

I'm proud of the workout today not because it was the heaviest I've ever lifted (not even close) but because it was by far the most drained I've ever felt leaving the gym. Definitely left it all out there, which is what I need to start doing every day.

Bench:
135lbs x 12
155lbs x 12
185lbs x 12
205lbs x 4
225lbs x 3
205lbs x 3 (drop set) 185lbs x 3
185lbs x 7
155lbs x 12
135lbs x 12

Incline Bench:
135lbs x 8
135lbs x 8
135lbs x 7
155lbs x 2
155lbs x 2
155lbs x 2
135lbs x 7 (drop) 115lbs x 4 (drop) 95lbs x 4
95lbs x 10 (paused)

Cable Fly:
60lbs x 12
60lbs x 12
60lbs x 12

Decline Bench:
135lbs x 9 (paused)
135lbs x 8 (paused)
135lbs x 8 (paused)

Incline DB Press:
45lbs x 7
45lbs x 8
55lbs x 5
65lbs x 4 (drop) 30lbs x 6

Closed Grip Bench Press:
95lbs x 8
95lbs x 7

Cable Pushdown:
100lbs x 17
130lbs x 10
160lbs x 6 (drop) 100lbs x 6 (drop) 70lbs x 6

By the time I left, I seriously doubt I could have repped out 135lbs on flat bench again. Which is exactly where I should be at the end of a chest workout.

Progress Pic:

mirin progress pic bruh

Was definitely very sore yesterday after the workout Saturday. I definitely want to keep working at that sort of volume and intensity for a while and see where it gets me. Today I took the same approach to back and bi's.

Cable Row:
100lbs x 12
120lbs x 12
140lbs x 12
160lbs x 12
180lbs x 7
200lbs x 4
180lbs x 5
160lbs x 8
140lbs x 12
120lbs x 12
100lbs x 16

Assisted Pullups:
-115lbs x 12
-115lbs x 12
-100lbs x 10
-85lbs x 8
-60lbs x 6
-85lbs x 6 (drop) -100lbs x 3 (drop) -115lbs x 3

Cable Pulldown:
100lbs x 12
100lbs x 12
100lbs x 12

Hammer Strength Row:
90lbs x 12
90lbs x 12
90lbs x 12
140lbs x 8
140lbs x 8

DB Curl:
25lbs x 32
25lbs x 32
25lbs x 32

Hammer Curl:
30lbs x 32 (drop) 15lbs x 32
30lbs x 32 (drop) 15lbs x 32

Preacher Curls:
75lbs x 10
75lbs x 10
85lbs x 6 (drop) 65lbs x 4 (drop) 45lbs x 8
75lbs x 7 (drop) 55lbs x 5

That whole workout was done fasted as well- just BCAA's during. Feels really good. I can already feel the soreness coming on in my upper back. Next up tomorrow is an equally intense shoulder day- should be fun.

holy chit thats a lot of reps

[Muzzlrpress]

Your form is good enough that you'd only be looking to improve your lifts with a coach though man. My deadlift and squat form is so terrible, I'm afraid that I'm going to hurt myself. Thus I need a coach. haha

TFW you deadlift like this guy:

I hope that guy learned to lift right. Damn.

I've never seen form that atrocious IRL, though I secretly kinda want to. It's like when you hear someone slam on brakes and you stop what you're doing hoping to hear a crash. I'm terrible.

[LinuxJon]

Assisted Pullups:
-115lbs x 16
-110lbs x 16
-85lbs x 12
-70lbs x 10
-55lbs x 6
-40lbs x 4
-55lbs x 5
-70lbs x 7
-85lbs x 10
-100lbs x 11
-115lbs x 12

Cable Row:
100lbs x 16
120lbs x 16
140lbs x 10
160lbs x 6
140lbs x 8
120lbs x 10
100lbs x 16

Dual Grip Pulldown:
120lbs x 6
120lbs x 6
120lbs x 6

Wide Grip Row:
70lbs x 16
85lbs x 12
100lbs x 12
120lbs x 10

DB Curl:
25lbs x 20
25lbs x 20
25lbs x 20 (drop) 20lbs x 12 (drop) 15lbs x 12

Preacher Curl:
75lbs x 10
75lbs x 10
75lbs x 10

DB Preacher Curl:
25lbs x failure (3 sets each arm)

[LinuxJon]

mirin progress pic bruh


holy chit thats a lot of reps

Thanks man. Yeah, been working the higher rep range during this cut.

I hope that guy learned to lift right. Damn.

I've never seen form that atrocious IRL, though I secretly kinda want to. It's like when you hear someone slam on brakes and you stop what you're doing hoping to hear a crash. I'm terrible.

I've seen some things worse than that at my new gym. It's funny at first, but then it starts to drive you insane. Then your whole workout becomes whether or not you should be taking ninja pics.