12/21/15
squat
45*10
135*8
185*5
225*3
275*1
belt
295*1
305*3@6.5
315*3@7
325*3@7.5
325*5@9
300*3@8
300*3@8
300*3@8
sldl
145*8
185*5
185*5
205*5
pull ups
body*10
body*10
body*10
body*7
- no core work because it was super late (for me) and I had to get running home.
|
Thread: Monkay's World
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12-22-2015, 11:20 AM #301ig: @monkaycrak
Log:
http://forum.bodybuilding.com/showthread.php?t=173015051
5/7/16 Meet Results: 391/237/534 @ 161.
9/24/16 Meet Results: 402/242/528 @ 159.
3/18/17 Meet Results: 402/253/545 @ 163.
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12-22-2015, 01:49 PM #302
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12-23-2015, 08:50 AM #303
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12-23-2015, 08:58 AM #304
12/22/15
bench
45*10
95*10
135*5
175*3@6.5
190*3@6.5
200*3@7
205*3@7.5
210*3@8
210*4@9
195*3@7.5
195*3@8
195*3@8
db row chest supported
70*6
70*6
70*6
80*5
80*5
db bench (paused)
80*4 sets*5 reps
decline situps
body*30
+25*8
+25*8
+25*6
db hammer curls
37.5 *3 sets*10 reps
db side laterals
15* 3 sets*15 reps
triceps single arm push downs
13 * 2 sets* 15 reps
- big mistake on 210 x 4. I was doing all paused reps, but for my amrap I did tng...I might be stronger paused
- random tip for side laterals: try opening your shoulder blades instead of lifting with your hands and armsig: @monkaycrak
Log:
http://forum.bodybuilding.com/showthread.php?t=173015051
5/7/16 Meet Results: 391/237/534 @ 161.
9/24/16 Meet Results: 402/242/528 @ 159.
3/18/17 Meet Results: 402/253/545 @ 163.
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-
12-28-2015, 01:28 PM #305
12/23/2015
deadlifts
135* a lot
225*7
315*5
belt
395*3
425*3@7
440*3@7.5
455*3@8
455*6@9
410*3
410*3
410*3
Bulgarian split squat
body*10
20*2 sets*8
goblet squat
65*3 sets*6 reps
cable rdf's
3 sets
---
12/24/15
bench
45*10
95*8
135*5
185*3
205*3
210*3@8
pull ups
body*10
+35*6
+35*6
+35*6
+35*6
db bench
85*4 sets*4 reps
db shoulder press
65*3 (lol nope)
55*4
55*4
55*4
unilateral inverted cable rows
37*3 sets*15 reps
standing cable crunches
60*3 sets*15 reps
curls
honestly can't remember
---
12/25/15
nada, xmas
---
12/26/15
squat
45*8 (overhead)
45*10
135*7
185*5
225*3
275*2
belt
305*2
325*2@7.5
345*2@8
357.5*2@8.75
285*7@8
bench
45*10
135*5
165*2
185*3
205*2@7
220*2@8
230*2@9
185*9@8.5
deadlift
135*10
225*7
315*5
405*2
belt
455*2@7
480*2@8
500*2@9
405*5@8 (lol tired...)
- Merry xmas guys
- think I re-found my groove on bench
- even bad squats are feeling good lately
- weighing around 173-174 because holidays and somewhat purposefully fulking heheig: @monkaycrak
Log:
http://forum.bodybuilding.com/showthread.php?t=173015051
5/7/16 Meet Results: 391/237/534 @ 161.
9/24/16 Meet Results: 402/242/528 @ 159.
3/18/17 Meet Results: 402/253/545 @ 163.
-
12-28-2015, 01:32 PM #306
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12-28-2015, 08:30 PM #307
-
12-29-2015, 11:37 AM #308
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-
12-29-2015, 11:41 AM #309
12/28/15
squat
45*10
135*7
185*5
225*3
275*2
belt
295*1
305*3@7
325*3@7.5
335*3@8
335*4@9
310*3@8
310*3@8
310*3@8
sldl
135*8
185*8
185*8
185*8
pull ups
body*4 sets*10
- starting to realize I squat much better when I'm thinkingig: @monkaycrak
Log:
http://forum.bodybuilding.com/showthread.php?t=173015051
5/7/16 Meet Results: 391/237/534 @ 161.
9/24/16 Meet Results: 402/242/528 @ 159.
3/18/17 Meet Results: 402/253/545 @ 163.
-
12-30-2015, 08:39 AM #310
12/29/15
bench
45*10
95*7
135*5
165*3
185*3
195*3@6.5
207.5*3@7.5
215*3@8
215*5@9
200*3@7.5
200*3@7.5
200*3@8
db rows chest supported
80*5*5
db bench paused
85 * 4 * 4
decline situps
body*30
+25*3 sets*8
db hammer curls
40lbs*10
52.5*6
52.5*6
30*20
30*20
side laterals
12.5*4 sets*20
single arm triceps pushdowns
17lbs*15
17*12
- I think I need to stick to benching with feet close together
- had extra time so threw in extra pump iso workig: @monkaycrak
Log:
http://forum.bodybuilding.com/showthread.php?t=173015051
5/7/16 Meet Results: 391/237/534 @ 161.
9/24/16 Meet Results: 402/242/528 @ 159.
3/18/17 Meet Results: 402/253/545 @ 163.
-
12-30-2015, 08:47 AM #311
-
12-30-2015, 08:56 AM #312
-
-
12-30-2015, 04:21 PM #313
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12-31-2015, 08:28 AM #314
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12-31-2015, 08:32 AM #315
12/30/15
deadlift
135*6 (sumo)
135*8
225*7
315*5
belt
405*3@6.5
425*3@7
445*3@7.5
465*3@8
465*5@9
415*3@8
415*3@8
415*3@7.5
leg curls
40*2 sets*15
single leg press
50*2 sets*15
- I think I volumed my volume on deadliftsig: @monkaycrak
Log:
http://forum.bodybuilding.com/showthread.php?t=173015051
5/7/16 Meet Results: 391/237/534 @ 161.
9/24/16 Meet Results: 402/242/528 @ 159.
3/18/17 Meet Results: 402/253/545 @ 163.
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01-04-2016, 11:55 AM #316
You sumo deadlifted wtf???
SF Bay Area Crew
Game Developer Crew
Nut Misc Crew
Actually Enjoys Clubbing Crew
Play MY MMORPG: Marvel Heroes. http://www.marvelheroes.com/
IG: DAaaMan64
"Stronger than yesterday, now it's nothing but my way. My loneliness ain't killing me no more. I, I'm stronger" ~ Mark Rippetoe
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-
01-04-2016, 03:01 PM #317
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01-04-2016, 03:41 PM #318
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01-04-2016, 04:05 PM #319
12/31/15
bench
45*10
95*7
135*5
165*3
185*3
205*3
217.5*3@8.5
pull ups
body*10
+25*6
+25*6
+25*5
+25*5
db bench
80*6
80*6
80*6
80*6
70*6
db shoulder press
55*6
55*6
55*6
unilateral cable rows
3*10
curls and triceps pushdowns
I honestly can never remember if I post this after 2 days
---
1/1/2016
squat
worked up to 315x1 beltless, then 345x1 @7.5 belted
front squat
225 x 4 sets x 3 reps
- easy
standing cable crunches
70 x 4 sets x 10 reps
paloff press
2 setx x 15 reps
---
1/2/16
lifted with DAaaMan64 . Always a fun experience as he brings up topics and questions that challenge me to think and discover things about my own training.
squat
45*10
95*10
135*5
185*4
225*3
275*2
295*1
belt
315*1
340*2@8
355*2@8.5
365*2@8.75
292.5*7@8.5
bench
45*10
95*7
135*5
185*3
205*2@7
220*2@8
230*2@9
185*10@8.5
deadlift
135*10
225*7
315*5
405*2
belt
460*2@7.5
495*2@8.5
505*0
405*6@8
unilateral cable rows
40*3*15
- deadlift fail was definitely from fatigue accumulated within the workout
- I decided this morning that I'll start my new block of training today. I'll be scrapping amrap sets from my volume workouts and dividing top weight sets into multiple sets of 2-5 with a goal rep range of 9-10/7-8/5-6 in the upcoming 3 weeks respectively. Working up weight, and backoff weight will still be done with 3 reps. Still debating on a few ideas for my intensity workout(s).Last edited by themonkay; 01-05-2016 at 08:25 AM.
ig: @monkaycrak
Log:
http://forum.bodybuilding.com/showthread.php?t=173015051
5/7/16 Meet Results: 391/237/534 @ 161.
9/24/16 Meet Results: 402/242/528 @ 159.
3/18/17 Meet Results: 402/253/545 @ 163.
-
01-05-2016, 08:31 AM #320
1/4/16
squat
45*10
135*7
185*5
225*3
275*2
295*1
belt
315*3@7
325*3@7.5
335*2@8
335*2@8.5
335*3@8
335*3@8.5
310*5@8.5
lat pull downs
85*10
100*10
100*10
115*10
good mornings
135*4 sets*8 reps
farmer walks - 1 dumbbell
50lbs * 4 sets*idk distance?
felt obliques really working, but I can definitely go somewhat heavier
- just putting in the work for slow but consistent progress...ig: @monkaycrak
Log:
http://forum.bodybuilding.com/showthread.php?t=173015051
5/7/16 Meet Results: 391/237/534 @ 161.
9/24/16 Meet Results: 402/242/528 @ 159.
3/18/17 Meet Results: 402/253/545 @ 163.
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-
01-05-2016, 09:11 AM #321
-
01-05-2016, 09:16 AM #322
-
01-05-2016, 09:19 AM #323
-
01-05-2016, 09:22 AM #324
-
-
01-05-2016, 09:30 AM #325
-
01-05-2016, 09:31 AM #326
-
01-05-2016, 09:36 AM #327
-
01-05-2016, 09:40 AM #328
-
-
01-05-2016, 09:44 AM #329
-
01-05-2016, 02:25 PM #330
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