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  1. #901
    Registered User KoolDJVader's Avatar
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    Sunday, 7/11/21

    Squats

    282 x 2
    287 x 1
    290.5 x 1
    245 x 5

    Rough all around, even 245 x 5 which should be a cakewalk

    Good Mornings

    185.5 x 5,5

    Think last Sunday, July 4 did 175.5 not 170.5 lbs

    Rolling Thunder Deadlift

    94 x 5,5,5 per arm

    Neck work
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  2. #902
    Registered User KoolDJVader's Avatar
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    Got some serious catching up to do

    Wednesday, 7/14/21

    Front Squats

    172 x 3
    192 x 3
    208 x 3
    225.5 x 3
    240.5 x 3

    Chin Ups

    +20 lbs x 5,5,5

    Core Slider Leg Curls

    BW x 26

    Getting a new toy tomorrow....the IronMind belt squat. Hopefully a welcome addition to my stagnating leg workouts
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  3. #903
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    Friday, 7/16/21

    Power Clean and Press

    147 x 3,3,3
    Did a power clean on every rep today

    Bent Over Barbell Rows

    236 x 8,8

    IronMìnd Hip Belt Squats

    78 x 10,10
    Holy cow even though I could only go down to about a half squat, still felt it on my lower quads

    Rolling Thunder Deadlifts

    95.5 X 6,6 per arm
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  4. #904
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    Sunday, 7/18/21

    IronMind Hip Belt Squat

    78 x 10
    89 x 10
    100 x lost count, lost balance
    89 x 12

    Little more use to it but still having issues balancing barbell

    Rolling Thunder Deadlift

    98 x 5,5,5 per arm

    Neck work. Setting up the hip belt was the most taxing part...
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  5. #905
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    Wednesday, 7/21/21

    IronMind Hip Belt Squat

    95 x 10,10,10
    Used a dumbbell today, balancing the weight much easier. Really felt these today

    One Arm Thick Handle Bar Dumbbell Row (2.5 inch Alpha Grip)

    75 × 5,5,5 per arm

    Core Slider Leg Curls

    BW x 15, 15

    Neck work
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  6. #906
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    Friday 7/23/21

    IronMind Hip Belt Squat

    100 x 10,10,10
    Started with Adidas Powerlift shoes, didnt like way it felt so changed over to flat shoes for 2nd set. Felt much better

    Chinups

    +25lbs x 5,5,5
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  7. #907
    Registered User KoolDJVader's Avatar
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    Sunday 7/25/21

    Front Squat

    175.5 x 3
    195.5 x 3
    225.5 x 3
    235.5 x 2
    245.5 x 1
    Felt weak, probably because Ive cut calories but could also be I havent recovered from Wednesday and Friday's belt squat workout

    Good Mornings

    175.5 x 6, 6,6

    Rolling Thunder Deadlift

    100.5 x 5,5
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  8. #908
    Registered User KoolDJVader's Avatar
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    Wednesday 7/28/21

    IronMind Hip Belt Squats with Dumbbell

    110 x 8,8,8

    Chin Ups

    +25 lbs x 6,6,6

    Neck work
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  9. #909
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    Friday, 7/30/21

    Power Clean and Press

    150 x 2,2,2,2,2
    Did a power clean on every rep today

    Rolling Thunder Deadlift

    103 x 3,3,3 per arm

    Ab Wheel Rollout

    BW x 10,10,10
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  10. #910
    Registered User KoolDJVader's Avatar
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    Sunday 8/1/21

    Front Squat

    177 x 3
    197 x 3
    227 x 3
    238 x 2
    250.5 x 1
    Felt weak, probably because Ive cut calories

    Good Mornings

    180.5 x 5,5,5

    Rolling Thunder Deadlift

    103 x 5,5 per arm

    Pinch grip work
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  11. #911
    Registered User KoolDJVader's Avatar
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    Wednesday 8/4/21

    IronMind Hip Belt Squats with Dumbbell

    115 x 7,7,7

    Weighted Chin Ups

    +30 lbs x 5,5,5

    Weighted Perfect Push Ups

    35lbs + Misc. Contents in Backpack x 8,8,8
    No idea last time I did chest but been too long

    Neck and trap work
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  12. #912
    Registered User KoolDJVader's Avatar
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    Friday, 8/6/21

    Power Clean and Press

    155 x 1,1,1,1,1

    Power Clean

    180 x 1
    186 x 1 (much better)

    One Arm Thick Handle Rows (Alpha Grip 2.5)

    80 × 5,5,4 per arm

    Ab Wheel Rollout

    BW x 11,11,11
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  13. #913
    Registered User KoolDJVader's Avatar
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    Sunday 8/8/21

    Squats

    275.5 x 1,1,1 (beltless, ATG and paused)
    Ugh

    Good Mornings

    195 x 3,3,3

    Rolling Thunder Deadlift

    103 x 5,5,
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  14. #914
    Registered User KoolDJVader's Avatar
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    Wednesday 8/11/21

    IronMind Hip Belt Squat

    121 x 6,6,6

    Weighted Chin Ups

    +30.5 lbs x 6,5,5

    Weighted Perfect Push Ups

    +40.5 lbs and backpack contents x 8,8,8
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  15. #915
    Registered User KoolDJVader's Avatar
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    Friday, 8/13/21

    Standing Overhead Barbell Press (clean from floor)

    140 x 5,5,5

    One Arm Thick Handle Dumbbell Row (Alpha Grip 2.5)

    80 × 5,5,5
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  16. #916
    Registered User KoolDJVader's Avatar
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    Sunday, 8/15/21

    Front Squats

    225.5 x 3,3,3

    Good Mornings

    200.5 x 3,3,3
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  17. #917
    Registered User KoolDJVader's Avatar
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    Wednesday 8/18/21

    Wednesday 8/18/21

    IronMind Hip Belt Squat

    125 x 5,6,6

    Rogue Cannonball Grip Pullups

    BW  x 5,5,5

    Weighted Perfect Push Ups

    50lbs + Backpack Content x 8,8,8

    Yoke work
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  18. #918
    Registered User KoolDJVader's Avatar
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    Friday 8/20/21

    Standing Overhead Barbell Press (Clean barbell from floor for first rep only)

    155 x 3,3,3
    Wore Scheik belt on last set to help with bracing

    One Arm Thick Handle Dumbbell Rows (Alpha Grip 2.5)

    Left Arm: 82.5 × 4,3,5
    Right Arm: 82.5 × 5,5,5
    Left grip use to be stronger....no more
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  19. #919
    Registered User KoolDJVader's Avatar
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    Sunday, 8/22/21

    Squats

    225.5 x 5
    245.5 x 5
    255.5 x 5
    Meh

    Good Mornings

    205.5 x 3,3,3
    Lower back and hips not feeling great. Last workout for a while so will reassess when I start back up.

    Rolling Thunder Deadlift

    103 x 5, 5/4 (right arm),
    106 x 3 per arm
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  20. #920
    Registered User KoolDJVader's Avatar
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    Wednesday 9/1/21

    Squats:

    225 × 5,5,5
    First workout in 10 days (8/22/21), no belt

    Core Slider Leg Curls

    BW x 10,10,10
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  21. #921
    Registered User LWW's Avatar
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    Miss seeing your vids in the other thread. Looks like your still training well.
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  22. #922
    Registered User KoolDJVader's Avatar
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    Originally Posted by LWW View Post
    Miss seeing your vids in the other thread. Looks like your still training well.

    Thanks! I stopped recording because I felt like I needed to one up myself every workout. Then got lazy logging it on to this journal. Playing catch up now
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  23. #923
    Registered User KoolDJVader's Avatar
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    Friday 9/3/21

    Front Squats

    205 x 3,3,3

    Core Slider Leg Curls

    BW x 12,12,12

    Reverse Dumbbell Curls with Alpha Grip 2.0

    25 x 10,10 per arm
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  24. #924
    Registered User KoolDJVader's Avatar
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    Sunday, 9/5/21

    Squats

    230 x 5,5,5
    Wore Scheik 3004 "Power" belt

    Good Mornings

    180 x 5,5,5
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  25. #925
    Registered User KoolDJVader's Avatar
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    Wednesday, 9/8/21

    Front Squats

    210 x 3,3,3
    225 x 1

    Core Slider Leg Curls

    BW x 15,15,15

    Thick Handle Dumbbell Reverse Curls (Alpha Grip 2.0)

    25 × 12,12
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  26. #926
    Registered User KoolDJVader's Avatar
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    Friday, 9/10/21

    IronMind Hip Belt Squat

    120 x 6,6,6

    Rolling Thunder Deadlift

    93 x 6,6,5

    Thick Handle Dumbbell Reverse Curl

    26 x 10,10

    Yoke work
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  27. #927
    Registered User KoolDJVader's Avatar
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    9/12/21 to 9/22/21 Workouts

    Sunday, 9/12/21

    Squats

    232.5 x 5,5,5

    Good Mornings

    185 x 5,5,5

    Wednesday 9/15/21

    Front Squats

    212.5 x 3,3,3
    230 x 1

    Core Slider Leg Curls

    BW x 16,16,16

    Thick Handle Dumbbell Reverse Curls (Alpha Grip 2.0)

    26 × 12,12 per arm

    Ab Crunches

    Friday, 9/17/21

    IronMind Hip Belt Squat

    130 x 5,5,5

    One Arm Thick Handle Dumbbell Rows (Alpha Grip 2.5)

    75 × 5,5,5 per arm

    Thick Handle Dumbbell Reverse Curls (Alpha Grip 2.0)

    26 x 13,13 per arm

    Yoke work

    Sunday, 9/19/21

    Squats

    235 x 5,5,5

    Good Mornings

    190 x 5,5,5

    Rolling Thunder Deadlifts

    93 x 6,6,6

    Thick Handle Dumbbell Reverse Curls

    26.5 x 10,10

    Ab Wheel Rollouts and Neck Work

    Wednesday, 9/22/21

    Front Squats

    215 x 3,3,3
    232.5 x 1
    Used new 3 inch single ply leather belt from Dominion

    Standing Barbell Press

    125 x 5,5,5

    One Arm Thick Handle Dumbbell Rows (Fat Gripz Extreme...with gap on Rogue DB, probably comes out to 3" diameter)

    55 × 5,5,5 per arm

    Thick Handle Dumbbell Reverse Curls

    26.5 x 13,12 per arm

    Single Leg Core Silder Leg Curls

    BW x 6,6 per leg
    Then did 10 reps with both legs
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  28. #928
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    KoolDJVader is offline
    9/24/21 to 10/17/21 Workouts

    Friday, 9/24/21

    IronMind Hip Belt Squat

    132.5 x 5,5,5

    One Arm Thick Handle Dumbbell Rows (Alpha Grip 2.5)

    77.5 x per arm x 5,5,5 per arm

    Thick Handle Dumbbell Reverse Curls (Alpha Grip 2.0)

    27.5 x 10,10 per arm

    Yoke and Ab work

    Sunday, 9/26/21

    Squats

    240 x 5,5,5

    Used single ply 3" belt

    Rolling Thunder Deadlifts

    103 x 3,3,3 per arm

    Reverse Thick Handle Dumbbell Curls

    27.5 x 11,11 per arm

    Ab Wheel Rollouts

    Wednesday 9/29/21

    Front Squats

    217.5 x 3,3.3
    235 x 1

    Standing Barbell Press

    130 x 5,5,5

    One Arm Thick Handle Dumbbell Rows (Fat Gripz Extreme...with gap on Rogue DB, probably comes out to 3" diameter)

    57.5 x 3,3,3

    Thick Handle Dumbbell Reverse Curls (Alpha Grip 2.0)

    27.5 x 12,12

    Sunday, 10/3/21

    Snatch Grip Deadlift

    245 x 3,3,3
    Sort of a combo deload/break in work with SGDL. Been a while since I've done this. Due to logistics can't go too heavy so probably volume work. Either way, dropping back squats for a bit for this so leg work will be front squats (heavy work), belt squats (light but more reps) and SGDL (moderate). Also dropping Good Mornings since SGDL should hit hams. Easy weight, will up it by 20 lbs and maybe do 5 sets of 3

    Ab Wheel Rollouts

    BW x 10,10,10

    Thick Handle Dumbbell Reverse Curls (Alpha Grip 2.0)

    27.5 x 13,13

    Wednesday, 10/6/21

    Front Squats

    220 x 3,3,3
    240 x 1

    Standing Overhead Barbell Press

    135 x 3,3,3

    Rogue Cannonball Grip Pull Ups

    BW x 5,5,5,5

    Thick Handle Dumbbell Reverse Curl (Alpha Grip 2.0)

    29 × 8,8 per arm

    Friday, 10/8/21

    IronMind Hip Belt Squat

    135 x 5,5,5

    One Arm Thick Handle Dumbbell Rows (Alpha Grip 2.5)

    80 × 5,5,4 per arm

    Floor Leg Curls

    BW x 20,20
    Tried something new that I came up with. Put feet on bench and then foam rolled. I did this to get more pressure on thoracic area when I foam rolled but found I can get in some hamstring work. A bit easier than core slider leg curls but still felt it. Plus get some intense foam rolling in...

    Thick Handle Reverse Dumbbell Curls (Alpha Grip 2.0)

    29 × 10,10 per arm

    Yoke work

    Sunday, 10/10/21

    Snatch Grip Deadlift

    275 x 3,3,3,3

    One Arm Thick Handle Dumbbell Rows (Fat Gripz Extreme...with gap on Rogue DB, probably comes out to 3" diameter)

    60 x 4,3,3 per arm

    Ab Wheel Rollouts

    BW x 12,12

    Thick Handle Dumbbell Reverse Curls (Alpha Grip 2.0)

    29 x 13,13 per arm

    Wednesday, 10/13/21

    Front Squats

    225 x 3,3,3

    Rogue Cannonball Grip Pull Ups

    +10 lbs x 4,3,4

    Thick Handle Dumbbell Reverse Curl (Alpha Grip 2.0)

    30 x 8,8 per arm

    Friday, 10/15/21

    IronMind Hip Belt Squat

    140 x 5,5,5

    One Arm Thick Handle Dumbbell Rows (Alpha Grip 2.5)

    80 × 5, 5, 5 per arm

    Floor Leg Curls

    BW x 20,20
    Need to get hips higher

    Thick Handle Reverse Dumbbell Curls (Alpha Grip 2.0)

    30× 9,9 per arm

    Yoke work

    Sunday, 10/17/21

    Snatch Grip Deadlift

    285 x 3,3,3,3

    Thick Handle Barbell Bentover Rows (Fat Gripz Regular Version....2.25 Inches But Slight Gap So Maybe 2.5 Inches)

    145 x 5,5,5

    Thick Handle Dumbbell Reverse Curls (Alpha Grip 2.0)

    30 x 12,12 per arm
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