Reply
Page 15 of 16 FirstFirst ... 5 13 14 15 16 LastLast
Results 421 to 450 of 456
  1. #421
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 467
    Rep Power: 194
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    11-1-2019
    Speed squat to 15 inch box
    With blue bands
    Warmup
    185x2
    185x1 Bands
    225x2
    265x2
    265x2
    265x2
    265x2
    265x2
    265x2
    265x2
    265x2
    265x2
    265x2

    Sumo Deadlift off 1 inch mats
    275x2
    275x2
    275x2
    275x2
    275x2
    275x2
    275x2
    275x2
    275x2
    275x2

    Stiff leg deadlift
    225x5
    225x5
    225x5
    225x5
    225x5

    Barbell rows
    185x5
    185x5
    185x5
    185x5
    185x5

    Reverse Hyper, Ab pulldowns, shoulder rehab

    Squats went slow and might have been a little too much so I will repeat this cycle.

    11-3-2019
    ME Bench F6 Bench shirt with Shoulder Saver
    Warmup
    185x3
    225x3
    275x1 shoulder saver
    315x1 Shirt
    335x1
    355x1
    375x1
    390x1

    Clsoe grip raw bench
    225x13
    225x12
    225x10

    Tricep ladder, one arm dumbell tricep ext, rear delts, rolling shoulder dumbells, hammer curls, Ab pull downs, Band lat pull downs.

    I thought I did a PR toay but I was wrong after I found out I was pretty disappointed. Next time. I need to keep better records.
    Reply With Quote

  2. #422
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 467
    Rep Power: 194
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    11-5-2019
    Chain Suspended Goodmornings with Saftey squat bar
    Warmup
    205x3
    245x3
    295x3
    335x3 Suit bottoms
    385x3
    425-
    335x3
    335x3

    Dead lift off 3 1/2 inch mat
    with suit bottoms
    315x2
    36x2
    405x2
    455x2

    Reverse Hyper
    50x10
    50x10
    50x10
    50x10
    50x10

    Grey Average Band ab pulldown
    10
    10
    10
    10
    10


    Shoulder rehab

    Tried to move 425 off the chains, got a little movement but couldn't stand up with it. Should have went up 20 lbs after the 385. This is the 1st time doing these as a ME so have to start somewhere.
    Reply With Quote

  3. #423
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 467
    Rep Power: 194
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    11-7-2019
    Speed Bench with Red Mini Band
    Warmup
    135x3 Band
    175x3
    175x3
    175x3
    175x3
    175x3
    175x3
    175x3
    175x3
    175x3

    Close Grip Bench
    225x14
    225x10
    225x9

    Seat OH Dumbell Press
    15x20
    25x20
    35x20

    Orange band chest supported row, Kettle bell tricep ext, Shoulder Rehab, Ab pulldown.

    Usually have a partner doing lift offs even for speed work but not tonight. It does make a difference when I get a lift off. Still went good.
    Reply With Quote

  4. #424
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 467
    Rep Power: 194
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    11-9-19
    Speed Squats off 15 inch box
    With blue bands choked
    Warmup
    185x2
    185x1 bands
    215x1
    235x5
    235x5
    235x5
    235x5
    235x5

    Speed Sumo Deadlift off 1 inch mat
    275x3
    275x3
    275x3
    275x3
    275x3
    275x3

    Stiff leg Deadlift
    235x5
    235x5
    235x5
    235x5
    235x5

    Reverse hyper
    90x10
    90x10
    90x10
    90x10
    90x10

    Grey band ab pull down
    15
    15
    25
    15
    15

    Shoulder rehab

    Things went real well today. Good speed and form.
    Reply With Quote

  5. #425
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 467
    Rep Power: 194
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    11-10-2019
    ME bench press
    F6 shirt to shoulder saver
    Warmup
    185x3
    225x3
    275x1 Shoulder saver
    315x3 shirt
    335x3
    355x3
    365x3
    375x3 rep PR

    CGBP raw
    225x15 rep PR

    SS bar JM press, Band Pulldowns, Ab pull down, side raise.

    Last time I did shoulder saver with shirt on for triples was end of May. I did 40lbs more today. Good day but I also got a rep Pr with close grip bench. Bench has been going well.
    Reply With Quote

  6. #426
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 467
    Rep Power: 194
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    11-12-2019
    ME
    SS Bar to 15 inch box Suit Bottoms on
    Warmup
    155x2
    155x2
    205x2
    245x2
    295x2
    335x2 Bottoms
    385x1
    425x1
    455x1
    480x1 PR
    405x2
    405x2

    Deadlift off 3 1/2 inch mat
    315x2
    365x2
    405x2
    435x2
    465x2

    Reverse Hyper
    90x10
    90x10
    90x10
    90x10
    90x10
    90x10

    2 Hand bent over dumbell Row
    50x12
    50x12
    50x12

    Average Band Ab pulldown
    10
    10
    15
    15
    15
    15
    15
    15

    Squat was a grinder tonight but still got it 5 lbPR from September. Deadlift was easy and I should probably bump the weight more. I did bump 10 lbs from last week.
    Last edited by Atom1980; 11-14-2019 at 05:53 AM.
    Reply With Quote

  7. #427
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 467
    Rep Power: 194
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    11-14-2019
    Speed bench with 59 lbs of chain
    Warmup
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3

    Dumbell low incline bench
    50x20
    60x20
    70x20
    80x13

    Safety squat bar JM press
    115x8
    155x5
    165x5
    175x5
    185x5
    195x5

    Band lay pull down, bent over rear delta.

    11-17-2019
    ME
    3 Board Bench with F6
    Warmup
    185x3
    225x3
    275x1
    315x3 shirt and boards
    345x2
    375x1
    405x1 PR
    415x-

    ACG bar reversed
    220x5
    220x5
    230x5
    240x5
    250x5

    Williams press, Scap band pull, kettle bell rows. Shoulder rehab.

    I should have had the 415 just had a little help at lockout so not counting it. The 405 was fast and felt really good.
    Reply With Quote

  8. #428
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 467
    Rep Power: 194
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    [QUOTE=Atom1980;1591864551]11-14-2019
    Speed bench with 59 lbs of chain
    Warmup
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3

    Dumbell low incline bench
    50x20
    60x20
    70x20
    80x13

    Safety squat bar JM press
    115x8
    155x5
    165x5
    175x5
    185x5
    195x5

    Band lay pull down, bent over rear delta.

    11-17-2019
    ME
    3 Board Bench with F6
    Warmup
    185x3
    225x3
    275x1
    315x3 shirt and boards
    345x2
    375x1
    405x1 PR
    415x-

    ACG bar reversed
    220x5
    220x5
    230x5
    240x5
    250x5

    Williams press, Scap band pull, kettle bell rows. Shoulder rehab.

    I should have had the 415 just had a little help at lockout so not counting it. The 405 was fast and felt really good. I was out of town on Saturday so I didn’t do lower body.
    Reply With Quote

  9. #429
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 467
    Rep Power: 194
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    11-21-2019
    Speed Bench with 59lbs Chain
    Warmup
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3
    165x3

    Seated Dumbell Press
    20x20
    30x20
    40x20
    50x13

    Williams press, Lying tricep ext with chain, Chest supported band pulls, Band pull aparts.
    Reply With Quote

  10. #430
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 467
    Rep Power: 194
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    11-23-2019
    Speed Squat to 15 inch box with choked blue bands
    Warmup
    185x2
    185x1 Bands
    225x1
    245x3
    245x3
    245x3
    245x3
    245x3
    245x3
    245x3
    245x3

    Speed Deadlift off 1 inch mat
    295x1
    295x1
    295x1
    295x1
    295x1
    295x1
    295x1
    295x1
    295x1
    295x1

    Reverse Hyper leg curls, reverse hyper leg ext, Dumbell leg curls, abs.

    Was sick this weak and missed max effort squat. Today wasn't feeling very good and things moved kinda slow.

    11-24-2019
    ME Bench
    Bench with F6 shirt with shoulder saver and doubled red min bands
    Warmup
    185x3
    225x3
    225x2 Shoulder Saver and Bands
    255x2
    285x1
    315x1
    325x1
    265x3
    265x3
    265x3

    JM Press Straight bar
    95x8
    95x8
    95x8
    95x8
    95x8


    Williams Press, Grey AB Band pulldown, Band lat pulldown, Shoulder Rehab.

    Pretty good bench day325 went better than the 315 cause my technique was much better.Could ave went up another 5 or 10 lbs but dropped down instead to do some work.
    Reply With Quote

  11. #431
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 467
    Rep Power: 194
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    11-26-2019
    ME Safety Squat bar to 15 inch box Raw
    Warmup
    205x2
    205x2
    245x2
    295x1
    335x1
    390x1 PR
    Reverse Band added
    425x1
    445x1
    Removed bands
    335x2
    335x2

    Dead lift off 3 1/2 Mat Raw
    315x2
    365x2
    405x2
    455x2
    475x2
    495x2

    Safety Squat Bar Goodmorning
    155x5
    205x5
    245x5
    295x5
    295x5

    Reverse Hyper
    50x15
    50x15
    50x15

    Bent over Dumbell Rows
    55x15
    55x20
    55x25

    Band Ab pulldown
    12
    12
    15
    15
    15


    Forgot my suit tonight so went raw. I got a 5 lb PR and the last time I did this lift was in February. I have been squating with the suit on Max effort day for a while now. I think it is probably good to go raw on ME day once in a while even though my speed day is all raw. Deadlift went real well tonight I will switch this up next week since I have done this for 3 weeks in a row.
    Reply With Quote

  12. #432
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 467
    Rep Power: 194
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    11-28-2019
    Speed Bench with 59lbs chain
    Warmup
    135x5
    135x5
    135x3 Chain
    175x3
    175x3
    175x3
    175x3
    175x3
    175x3
    175x3
    175x3
    175x3

    Dumbell Bench
    70x20
    80x20
    90x12
    100x7

    JM press
    115x8
    115x8
    115x8
    115x8
    115x8

    Williams Press
    35x20
    40x20
    45x25

    Band Ab pull down, band tricep push down, side laterals, band pull down.

    Pretty good day. Found a meet in March I want to do. It’s an AAPF meet. I have been wanting to do one for a while but nothing close to me till this one.
    Reply With Quote

  13. #433
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 467
    Rep Power: 194
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    11-30-2019
    Speed Squat to 15 inch Box with Choked Blue band
    Warmup
    185x2
    185x2 Band
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2

    Sumo Deadlift off 1 inch mat
    275x2
    275x2
    275x2
    275x2
    275x2
    275x2
    275x2
    275x2
    275x2
    275x2

    Reverse Hyper
    50x15
    50x15
    50x15

    Calf Raises, Sissy Squats, Band Leg Curls, Hanging leg raise, Ab Pulldowns.

    I wentt back to doing 2 reps on speed squat because I am faster instead of doing 5 or 3 reps and that carries over better for me. Back side is sore after this work out.
    Reply With Quote

  14. #434
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 467
    Rep Power: 194
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    12-1-2019
    Floor Press with 86 lbs of chain
    Warm up
    185x3
    185x3 Chain
    225x3
    245x1
    265x1 PR
    265x1
    265x1

    ACG Bar Reversed
    220x3
    230x3
    240x3
    250x3
    26x03
    270x3

    Dumbell Row
    75x15
    75x15

    Lying tricep ext with chain, Bench Press Band Pulldown in rack.

    Pretty good day hit a 10 lb PR from March and I could have gone up 10 lbs more but decided to stay there and do a couple of more singles.
    Last edited by Atom1980; 12-07-2019 at 06:00 AM.
    Reply With Quote

  15. #435
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 467
    Rep Power: 194
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    12-4-2019
    Squat with suit bottoms
    Warmup
    185x2
    225x2
    275x2
    315x2 Bottoms
    365x2
    405x2
    435x2
    455x2
    Reverse Band
    475x2
    495x2
    515x2
    535x2

    Dead lift off 4 inch Mat against gret short Average band
    155x1
    205x1
    205x2
    205x2
    205x1
    205x3

    Goodmornings
    185x8
    185x8
    185x8
    185x8

    Reverse hyper
    50x10
    50x10
    50x10
    50x15
    50x15
    50x15
    50x15

    Good lift everything felt pretty good.
    Reply With Quote

  16. #436
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 467
    Rep Power: 194
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    12-5-2019
    Speed Bench
    Warmup
    145x3
    165x3
    165x3
    165x3
    175x3
    175x3
    175x3
    185x3
    185x3
    185x3
    195x3
    195x3
    195x3

    Lat Pulldown
    130x10
    130x10
    130x10
    130x10
    130x10

    Tricep Rope pushdown
    50x15
    50x15
    50x15
    50x15
    50x15

    Seated Supported Rows
    50x10
    50x10
    50x10
    50x10
    50x10

    Inverse Leg Curl
    75x10
    75x10
    75x10
    75x10
    75x10

    Went to a different Gym. Was able to use an Inverse Curl machine and it really hits the hams also used a 55 lb bench bar. This gym might be an option I have once week for while.
    Reply With Quote

  17. #437
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 467
    Rep Power: 194
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    12-7-2019
    Speed Squat to 15 inch Box with Choked Blue Bands
    Warmup
    185x2
    185x1 Bands
    225x1
    240x2
    240x2
    240x2
    240x2
    240x2
    240x2
    240x2
    240x2
    240x2
    240x2
    240x2
    240x2

    Sumo Speed Squat off 1 inch Mat
    295x1
    295x1
    295x1
    295x1
    295x1
    295x1
    295x1
    295x1
    295x1
    295x1
    295x1
    295x1
    295x1
    295x1
    295x1

    Reverse Hyper
    50x10
    50x10
    50x10
    70x15
    70x15
    70x15
    70x15
    70x15

    Red Mini Band Leg Curls
    15
    15
    15
    15
    15

    Leg Ext, Band Ab Pull down, Hanging Leg Raises

    Today was a good day things felt good and went well. Hams a little tight from the inverse curl machine on Thursday.
    Reply With Quote

  18. #438
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 467
    Rep Power: 194
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    12-8-2019
    ME Bench with F6 Shirt
    Warmup
    185x3
    225x3
    275x1
    315x2 Shirt
    345x1
    365x1
    315x3 All with 1 Second Pause
    315x3
    315x3

    JM Press Straight Bar
    95x8
    135x5
    135x5
    135x5
    135x5
    135x5
    135x6
    135x6

    Chest Supported Dumebll Rows
    45x10
    45x10
    45x10
    45x10
    45x10

    ABS, One Arm Triccep ext, Mini Band pushdowns, Reverse Dumbell Curls, Shoulder rehab, Rear Delt laterals.

    Was not focused enough todaywhen I was trying to do Max Effort. I wasn't tight enough and that came through on my 365 it went very slow at the top. I did get much better doing work sets all with 1 second or more pause. The rest of the work out was good.
    Reply With Quote

  19. #439
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 467
    Rep Power: 194
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    12-11-2019
    ME Squat
    Warmup
    185x2
    225x2
    275x2
    315x1 Suit
    365x1
    405x1
    455x1
    475x1
    495x1
    455x1 Straps up
    455x2 Straps up

    Deadlift suit
    315x1
    365x1
    405x2 Straps up
    405x2
    405x2
    405x2

    Safety Squat Bar Goodmornings Chain Suspended
    155x5
    175x5
    195x5
    215x5
    235x5

    Reverse Hyper
    50x10
    50x10
    50x10
    50x20
    50x20
    50x20

    Ab pulldowns grey band
    10
    10
    20
    20
    20

    Good work out tonight. My partner wanted me to go up another 20 lbs on squat but I just want to keep building and save some for the next time.One thing I need to work on is keep upper back tight.
    Reply With Quote

  20. #440
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 467
    Rep Power: 194
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    12-12-2019
    Speed Bench
    Warmup
    135x5
    135x5
    155x3
    155x3
    175x3
    175x3
    195x3
    195x3
    215x3
    215x3
    235x3
    235x3


    Dumbell With Red mini around back
    60x20
    60x20
    60x16

    Dumbell Row
    70x10
    85x10
    100x10
    100x10

    Tricep ext, One arm lying tricep ext, Rolling Shoulder, Grey Abs, Shoulder Rehab

    12-14-2019
    Speed Squat
    Warmup
    185x2
    225x2
    255x2
    255x2
    255x2
    255x2
    255x2
    255x2
    255x2
    255x2
    255x2
    255x2

    Speed Sumo Deadlift
    295x2
    295x2
    295x2
    295x2
    295x2
    295x2
    295x2
    292x2

    Reverse Hyper
    50x10
    50x10
    50x10
    90x15
    90x15
    90x15
    90x15

    Band leg curls, Face pulls, Ab band pulldown

    12-15-2019
    Raw Bench with Red Mini with Red Shoulder saver
    Warmup
    225x2
    245x1
    265x1
    270x1 Help
    225x3
    225x3
    225x3
    225x3

    Rest Pause 30 Second Dumbell Press
    33x60
    15x60
    12x60
    24x60
    10x60
    5x60
    20x60
    8x60
    5x60

    Band Tricep pushdowns,Ab Pulldowns, Pushups in the rack against barbell, Chest supported band rows, TRX lat pull.

    Grouped all these workouts on one post. Thought I would have done better on bench but I just wasn't tight enough and pushing the bar back over my face doesn't help. Its hard to break bad habits. When I push straight up I do more weight.
    Reply With Quote

  21. #441
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 467
    Rep Power: 194
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    12-17-2019
    ME
    Safety Squat bar with suit bottoms
    Warmup
    205x2
    245x2
    295x2
    335x1
    385x1
    425x1
    455x1
    480x1
    405x2
    405x2

    Deficit Deadlift off 2 inch mats
    225x3
    275x2
    315x2
    365x2
    405x2
    405x2
    405x2

    Safety Squat bar Goodmornings
    155x5
    205x5
    225x5
    245x5
    245x5

    Reverse Hyper
    50x10
    50x10
    50x10
    70x20
    70x20
    70x20

    Hanging Leg raises, Ab Pulldowns

    Good night lifting was completly beat up and especially felt it in in the Hamstrings and traps.
    Reply With Quote

  22. #442
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 467
    Rep Power: 194
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    12-18-2019
    Speed Bench with Red mini Bands
    Warmup
    135x5
    135x5
    135x3 Band
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3

    Raw Bench
    255x5
    275x3

    Dumbell Bench
    50x40
    50x30
    50x15
    50x15

    Lying tricep ext against bands, Ab pull downs, Reverse Hyper.

    I am sick right now with a cold felt good for about the 1st 45 minutes and then I became very tired so cut the work out short to go home to eat and sleep.
    Reply With Quote

  23. #443
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 467
    Rep Power: 194
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    12-22-2019
    ME Bench
    Warmup
    185x3
    225x3
    275x1
    315x-
    275x2
    275x2
    275x2
    275x2
    275x2

    Ab Pulldown, Reverse Hyper, Band Close grip pull downs

    Have been sick most of the week but Saturday was bad and I couldn't lift came in Sunday and all I could think of was how I just wanted to get this done and over with and it showed. I did learn something with pushing harder into the bench with leg drive.
    Reply With Quote

  24. #444
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 467
    Rep Power: 194
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    12-24-2019
    ME Squat
    Warmup
    225x2
    275x2
    315x2 suit bottoms
    365x1
    405x1
    455x1
    485x1
    505x1 straps up
    405x2 straps down
    405x3 “ “

    2 inch Deficit Deadlift no belt
    225x2
    275x2
    315x2
    365x2
    405x2
    455x2

    14 inch Cambered bar good morning
    175x5
    195x5
    215x5
    235x5
    255x5

    Bent over rows
    135x15
    135x15
    135x15

    Reverse hyper, band ab pull down, leg raises.

    Have been sick for about a week, now it’s just a stuffy head and not able to breathe very well. Things went well today and felt really good. Just getting used to the weight on my back the 505 was good on depth and it moved good. Good day! Deadlift felt real good too.
    Reply With Quote

  25. #445
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 467
    Rep Power: 194
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    12-26-2019
    Bench with F6
    Warmup
    185x3
    225x3
    275x1
    315x2 Shirt Paused both reps
    315x2
    315x2
    315x2
    315x2

    Close Grip Bench
    225x5
    225x5
    225x5


    JM press SS bar
    115x10
    115x15
    115x15
    115x12

    Incline press
    155x3
    155x3
    155x3
    155x3

    One arm Lying tri ext, Tate press, TRX Band pullup, bent over rear delt.

    Bench was good tonight and I didn't push it just worked in the shirt dialing in getting up on the traps and trying to get as tight as I can. Form was really good the only problem I have is my shirt is loose. I need to put about 10 lbs on before the meet in March.
    Reply With Quote

  26. #446
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 467
    Rep Power: 194
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    12-27-2019
    Speed squat to 15 inch box with choked grey average bands
    Warmup
    185x2
    185x2 band
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2
    225x2

    Deadlift
    225x2
    275x1
    315x1
    365x1
    405x1
    405x1
    405x1
    405x1
    405x1
    405x1
    405x1
    405x1

    Leg press
    200x10
    200x10
    200x10

    Ab machine
    130x10
    140x10
    150x10
    160x10

    Chest supported rows
    75x10
    100x10
    125x10
    150x10

    Good lift.
    Reply With Quote

  27. #447
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 467
    Rep Power: 194
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    12-31-2019
    ME Squat suit bottoms
    Warmup
    185x2
    225x2
    275x2
    315x2 bottoms
    365x1
    405x1
    455x2
    475x2
    475x2
    475x1 knee wraps

    Deficit Deadlift off 3 inch mat
    225x2
    275x2
    315x2
    365x2
    405x2
    455x1
    455x2

    Cambered bar chain supported good mornings
    225x3
    235x3
    245x3
    255x3
    265x3

    Bent over rows
    185x5
    185x5
    185x5
    185x5
    185x5

    Reverse hyper
    50x10
    50x10
    50x10
    50x10
    50x10
    50x10
    50x10’
    50x10

    Ab band pull down
    10
    10
    10
    10
    10
    10
    10
    10
    10

    Squat went well today I wanted to do 495 for a double but wasn’t going to be there today. Put knee wraps on for one set and was going to do more but tweaked my back on the right side so I stopped. Wraps should have been tighter.
    Reply With Quote

  28. #448
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 467
    Rep Power: 194
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    1-2-2020
    Speed Bench with 59lbs of chain
    Warmup
    135x3
    135x3
    135x3 Chain
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3
    155x3

    Floor Press with 59lbs of chain
    185x3
    185x3 Chain
    225x3
    235x3
    235x3
    235x3
    235x3

    Lying Tricep ext with 59lbs of chain
    25
    15
    15
    15
    15

    Dumbell rows
    50x10
    50x10
    50x10
    50x10
    50x10

    Bent over rear delts, Ab band pulldown, reverse hyper, Shoulder Rehab.

    Pretty good bench day I was really working on my technique keeping shoulder blades together and getting up on my traps keeping tension pushing back into the bench and keeping my arch. My form I feel its the best it has ever been and hopefully that means moving more weight.
    Reply With Quote

  29. #449
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 467
    Rep Power: 194
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    1-4-2020
    Speed Squat to 15 inch box with choked blue bands
    Warmup
    185x2
    185x1 Bands
    225x1
    245x2
    245x2
    245x2
    245x2
    245x2
    245x2
    245x2
    245x2
    245x2
    245x2
    245x2
    245x2

    Squat Raw no box or bands
    275x2
    315x2
    335x2
    345x2

    Speed Dead lift off 4 inch mats
    315x2
    365x2
    405x2
    405x2
    405x2
    405x2
    405x2

    Reverse Hyper
    50x10
    50x10
    50x10
    90x10
    90x10
    90x10
    90x10

    Ab pull downs, Band leg curls.

    Good speed day things moved well. Did a few sets of squats after for doubles and that went well too. Deadlift was good using hook grip.
    Reply With Quote

  30. #450
    Registered User Atom1980's Avatar
    Join Date: May 2017
    Age: 57
    Posts: 467
    Rep Power: 194
    Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50) Atom1980 will become famous soon enough. (+50)
    Atom1980 is offline
    1-5-2020
    Bench with F6 Shirt
    Warmup
    185x3
    225x3
    275x1
    315x3 Shirt
    325x3
    325x3
    325x3
    325x3
    325x3

    Bench to a 4 board
    365x2
    365x2

    Dumbell chest supported row
    50x8
    50x8
    50x8

    Reverse Hyper
    50x10
    50x10
    50x10

    Ab Pulldowns, Lying tricep ext, Bent over rear delts.

    Bench went well really trying to work on technique getting up on traps and keeping glutes tight to keep the arch. All sets were a rep PR for me. I need about 10 more pounds of body weight to be were I need to be for my meet in March.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts