SHORT INTRO
I've been lifting seriously for 8 years
I've been taking my diet seriously for 5 months
I get bored easily
I don't usually stick to the same thing for very long
GOAL: Get as shredded as I can
OLDER GOAL: Get as strong as I can (Maxes were 315 bench, 405 squat, 515 deadlift)
Current weight: 206ish
CURRENT PROGRAM:Upper / Lower Split
FRIDAY 4-13-18 WORKOUT
FOR YOUR LISTENING PLEASURE:
SQUATS || SEATED BB PRESS
135 x 10 || 95 x 10
185 x 5 || 115 x 8
225 x 5 || 115 x 8
275 x 3 || 115 x 8
315 x 3 || 115 x 8
315 x 2 || 115 x 8
315 x 2 || 115 x 8
no belt
LLC || DB LATERAL
90 x 10 || 20 x 10
100 x 10 || 25 x 10 for 4 SETS EA.
(5 total sets)
LEG PRESS (N) || SMITH UPRIGHT ROW (wider grip)
+180 x 50 || +90 x 10
+270 x 40 || +110 x 10
+360 x 30 || +110 x 15
THE LEG PRESS IS ONE OF THOSE HOME GYM TYPES
HANGING LEG RAISE || CABLE CRUNCH
BW x 10 || 90 x 10 for 4 SETS EA.
TOTAL WORKOUT TIME
circa. 90 (too much talking with the guys)
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Thread: Pritch's Journal
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04-14-2018, 02:05 PM #1
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
Pritch's Journal
Journal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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04-14-2018, 05:04 PM #2
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
SATURDAY 4-14-18 WORKOUT
FOR YOUR LISTENING PLEASURE:
DB INCLINE || DB ROW
50 x 10 || 50 x 10
70 x 10 || 50 x 10
90 x 6 || 50 x 10
100 x 5 || 50 x 10
100 x 6 || 50 x 10
110 x 5 || xxxx
BB BENCH || WIDE P'DOWN
135 x 8 || 80 x 10
185 x 8 || 90 x 10
185 x 8 || 90 x 10
205 x 7 || 100 x 10
205 x 6 || 100 x 10
CABLE FLY || HS SHRUG
30 x 15 || 100ea x 15
40 x 15 || 110ea x 15
50 x 7 drop to 30 x 7 || 125ea x 7 drop to 100ea x 7
MACH HYPER EXT || HS CALF PRESS (W)
150 x 15 || 150 x 15
170 x 15 || 160 x 15
190 x 15 || 180 x 12
BB CURL || CGBP
45 x 5 || 135 x 5
65 x 5 || 185 x 4
95 x 5 || 185 x 4
105 x 4 || 185 x 4
TOTAL WORKOUT TIME
circa. 75 minsJournal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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04-14-2018, 06:54 PM #3
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04-15-2018, 04:25 PM #4
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
Awesome, glad to have you along man
SUNDAY 4-15-18 WORKOUT
FOR YOUR LISTENING PLEASURE:
DEADLIFTS
155 x 10
245 x 10
335 x 4, 6, 6, 6
I HAVEN'T DONE THESE HEAVY IN AWHILE, SO TAKING THINGS SLOW
SISSY SQUAT || SEATED BEHIND NECK PRESS (bnp)
BW x 8 || 45 x 10
45 x 8 || 95 x 10
65 x 8 || 105 x 10
75 x 8 || 115 x 10
85 x 8 || 125 x 10
SMITH RDL || FRONT BB RAISE (underhand, shoulder width)
+140 x 10 || 45 x 10
+180 x 10 || 55 x 8
+200 x 10 || 55 x 10
MACH CRUNCH || DB REV WRIST
100 x 25 || 17.5 x 12
100 x 25 || 17.5 x 12
100 x 25 || 17.5 x 12
TOTAL WORKOUT TIME
circa. 75 minsJournal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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04-15-2018, 05:04 PM #5
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04-15-2018, 06:14 PM #6
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04-16-2018, 08:54 AM #7
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04-16-2018, 11:54 AM #8
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04-16-2018, 04:39 PM #9
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04-17-2018, 11:51 AM #10
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04-17-2018, 12:51 PM #11
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04-17-2018, 03:19 PM #12
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
So much <3 in here
Hey hey! Doing ok my man
Welcome
How are you doing? Log still going? Life good? Will head over to your journal and see what's up ...
YESTERDAY'S, MONDAY, 4-16-18 WORKOUT
**HEADED TO THE GYM SOON FOR TODAY'S WORKOUT**
FOR YOUR LISTENING PLEASURE:
HS INCLINE || T-BAR ROW
45ea x 10 || 75 x 10
90ea x 10 || 100 x 10
100ea x 10 || 125 x 10
115ea x 8 || 135 x 10
125ea x 6 || 150 x 5
DB BENCH || CABLE 1-ARM ROW (double pulley)
60 x 8 || 50ea x 10
80 x 6 || 70ea x 10
100 x 6 || 90ea x 10
110 x 4 || 110ea x 10
NARROW GRIP CABLE P'DOWN || LOW CABLE FLY
70 x 15 || xxx
80 x 15 || 25 x 10
90 x 12 || 25 x 8
DB INCLINE CURL || LYING DB EXT
25 x 10 || 20 x 10
30 x 10 || 25 x 10
35 x 10 || 30 x 10
xxxx || 35 x 10
HANGING LEG RAISE || CABLE OBLIQUE CRUNCH
BW x 20 || 90 x 10ea
BW x 15 || 90 x 10ea
BW x 15 || 90 x 10ea
CARDIO
8mins .75 mile
TOTAL WORKOUT TIME
circa. 75 minsJournal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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04-17-2018, 07:22 PM #13
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
TUESDAY, 4-17-18 WORKOUT
FOR YOUR LISTENING PLEASURE:
SMITH MACHINE FRONT SQUAT || STANDING BB SHOULDER PRESS
+50 x 10 || 53 x 10
+70 x 10 || 83 x 10
+90 x 10 || 103 x 10
+110 x 10 || 123 x 10
DB GOBLET SQUAT || DB REV FLY
60 x 10 || 15 x 10
80 x 10 || 20 x 10
100 x 10 || 20 x 10
120 x 10 || 20 x 10
120 x 10 || 20 x 10
SMITH SPLIT SQUAT
+20 x 12
+50 x 12
+70 x 12
LEG EXT || MACH LATERAL RAISE
60 x 50 || 30 x 25
80 x 40 || 40 x 25
100 x 30 || 50 x 25
MACH BACK EXT || HS CALF PRESS (N)
140 x 20 || 100 x 10
160 x 20 || 120 x 10
180 x 15 || 140 x 10
200 x 12 || 160 x 10
CARDIO
nadda
TOTAL WORKOUT TIME
circa. 65 minsJournal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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04-18-2018, 10:55 AM #14
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04-18-2018, 01:09 PM #15
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04-19-2018, 06:05 PM #16
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
THURSDAY, 4-19-18 WORKOUT
FOR YOUR LISTENING PLEASURE:
BB INCLINE PRESS || WIDE P'DOWN
185 x 4 || 100 x 4
205 x 4 || 110 x 5
225 x 4 || 110 x 6
225 x 4 || 110 x 6
225 x 4 || 110 x 9
225 x 4 || 100 x 5
DB BENCH || DB ROW
80 x 8 || 60 x 8 for 5 SETS
CABLE FLY || PENDLAY ROWS
35 x 15 || 95 x 8
35 x 15 || 95 x 10
35 x 15 || 95 x 10
BB CURL || CGBP
45 x 8 || 95 x 8
65 x 8 || 135 x 8
65 x 8 || 155 x 8
HANGING LEG RAISE || CABLE CRUNCH
BW x 15 || 100 x 10
BW x 15 || 100 x 10
CARDIO
nadda
TOTAL WORKOUT TIME
circa. 75 minsJournal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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04-20-2018, 10:57 AM #17
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04-20-2018, 09:29 PM #18
Always good to follow you Pritch!
I always like your mix of exercises and the variety ... cool to see heavy goblets = awesome with 120, and you are always a volume monster. Nice when you are just getting back into deads so you keep it light at sets of 335
So what target weight do have in mind to be 'shredded'? Any time frame?"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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04-21-2018, 08:54 AM #19
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
Thanks Fit! Great to have you along man, appreciate it. I think you've got me beat with all that METCON you do though, geez
My target weight is 195-198. I think if I keep with what I am doing I should be there in another 2-3 months ... hopefully Keto has worked great for me but I went off the wagon this last week and put on 4lbs ...
(YESTERDAY'S) FRIDAY, 4-20-18 WORKOUT
YESTERDAY'S WEIGHT: 208.5
FOR YOUR LISTENING PLEASURE:
SQUATS || SEATED BB PRESS
185 x 8 || 65 x 15
225 x 8 || 95 x 15
245 x 8 || 115 x 15
245 x 8 || 115 x 15
245 x 6 || xxxx
MY GOAL IS TO GET BACK UP TO 5-6 SETS OF 275 FOR 8-10 and/or REPPING FOR 4-5 AT 335
LLC || DB LATERAL
100 x 15 || 20 x 15 for 4 sets
MY GOAL IS TO GET UP TO 6 SETS, THEN 10
LEG PRESS (home gym type) || SMITH WIDE UPRIGHT ROW
+180 x 50 || +30 x 25
+270 x 40 || +50 x 25
+360 x 30 || +70 x 15
MY GOAL IS TO DO 5 SETS, WITH THE LAST TWO SETS BEING 20 AND 10 REPS RESPECTIVELY (FOR LEG PRESS)
(N) SMITH CALF RAISE || BB WRIST CURL
+90 x 5 || 65 x 5
+140 x 5 || 75 x 5
+180 x 5 || 75 x 5
+230 x 5 || 75 x 5
REPS WERE DONE REAL SLOW WITH HOLD. GOAL IS TO JUST ADD WEIGHT LITTLE BY LITTLE
MACHINE HYPER EXTENSIONS (foot rest at 7)
130 x 20
150 x 20
170 x 20
CARDIO
nadda
TOTAL WORKOUT TIME
80 minsJournal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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04-21-2018, 06:02 PM #20
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
SATURDAY, 4-21-18 WORKOUT
YESTERDAY'S WEIGHT: XXX
FOR YOUR LISTENING PLEASURE:
[B]DB INCLINE || MACH. ROW/B]
70 x 5 || 80 x 25
90 x 5 || 90 x 25
90 x 6 || 100 x 25
90 x 6 || 110 x 25
90 x 6 || 170 x 4
90 x 5 || 170 x 5
BB BENCH || NARROW P'DOWN
135 x 8 || 70 x 8
155 x 8 || 80 x 8
185 x 8 || 90 x 8
205 x 8 || 100 x 8
205 x 8 || 110 x 8
DB FLY || DB SHRUG
30ea x 15
40 x 15 || 60 x 15
45 x 15 || 70 x 15
PREACHER CURL || LYING EZ EXT
45ea x 12 | 15
65ea x 10 | 12
65ea x 8 | 12
65 X xxxx | 8
HANGING LEG RAISE || CABLE OBL. CRUNCH
BW x 10 || 70 x 10ea
BW x 20 || 70 x 10ea
BW x 20 || 70 x 10ea
CARDIO
I was going to but people were in the way, grrr
TOTAL WORKOUT TIME
80 mins?Journal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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04-21-2018, 06:36 PM #21
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04-21-2018, 07:13 PM #22
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04-23-2018, 05:52 AM #23
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
No workout yesterday due to a long meeting out of town. Not sure if I'll switch things up or stay on schedule. I'll likely stay on schedule.
Also, I ate mostly carbs over the weekend and went from 208 to 211 in two days ! On a positive note, I don't look fatter and don't feel or seem bloated (belt isn't tighter and not gassy)
I'm fasting until this afternoon and going to start timing my meals this week, eating every 3 hours. We'll see what my weight looks like by Friday.Journal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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04-23-2018, 11:39 AM #24
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04-23-2018, 06:17 PM #25
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
ha! It always goes to my lower back lol
MONDAY, 4-23-18 WORKOUT
YESTERDAY'S WEIGHT: 211
FOR YOUR LISTENING PLEASURE:
HS INCLINE || STANDING T-BAR ROW
45ea x 15 || 75 x 15
90ea x 8 || 100 x 8
115ea x 5 || 125 x 5
125ea x 5 || 150 x 5
125ea x 5 || 150 x 5
125ea x 5 || 150 x 5
135ea x 4 || 160 x 4
135ea x 4 || 160 x 4
135ea x 4 || 160 x 4
HS BENCH || REV GRIP ROW
45ea x 10 || 95 x 10
90ea x 10 || 115 x 10
115ea x 8 || 135 x 8
115ea x 8 || 155 x 8
115ea x 8 || 155 x 8
DB INCLINE FLY || DB PULLOVER
30 x 10 || 50 x 10
40 x 10 || 70 x 10
50 x 10 || 80 x 10
CONCENTRATION CURL || DB OHE
30 x 8 || 50 x 12
35 x 8 || 60 x 10
40 x 5 || 70 x 10
xxxx || 40 x 8 slow
HANGING L RAISE
BW x 20
BW x 10 for 3 sets
CARDIO
NONE
TOTAL WORKOUT TIME
70 minsJournal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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04-24-2018, 11:29 AM #26
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04-25-2018, 09:06 AM #27
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
Well thanks
Good luck with it, though you may want to wait in your present condition
TUESDAY, 4-24-18 WORKOUT
TODAY'S WEIGHT: 211
I HAD PLANNED TO DO TWO MORE SUPERSETS BUT AS I WAS GOING I FELT AND REASONED THAT WHAT I HAVE BELOW WAS ENOUGH, ESPECIALLY WITH HITTING MY WHOLE BODY 3X A WEEK
FOR YOUR LISTENING PLEASURE:
DEADLIFTS
245 x 5
335 x 6, 6, 6, 6, 7, 10
SEATED BB BNP || SISSY SQUAT
65 x 15 || 45 x 8
95 x 15 || 65 x 8
115 x 12 || 85 x 8
135 x 10 || 105 x 8
SMITH RDL || CABLE EZ FRONT RAISE
+90 x 10 || 30 x 15
+180 x 10 || 45 x 10
+180 x 15 || 45 x 15
+230 x 5 drop to +180 x 5 || 45 x 15
MACHINE HYPER EXT || DB REV WRIST
110 x 30 || 17.5 x 12
130 x 30 || 17.5 x 12
150 x 30 || 17.5 x 12
TOTAL WORKOUT TIME
70 minsJournal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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04-25-2018, 06:00 PM #28
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
THURSDAY, 4-19-18 WORKOUT
FOR YOUR LISTENING PLEASURE:
DB BENCH || DB ROW
70 x 10 || 50 x 10
80 x 10 || 60 x 10
100 x 5 || 60 x 10
110 x 5 || 60 x 10
110 x 5 || 60 x 10
110 x 5 || 60 x 10
(6 sets)
I PROBABLY COULD HAVE WENT UP TO THE 120s BUT REALLY DIDN'T WANT TO PUSH THINGS THAT FAR. PLUS, MY LEFT ARM WAS ON THE VERGE OF GIVING OUT. I FELT STRONG WITH THIS AND MAY ADD ANOTHER SET AT 110 NEXT TIME
BB INCLINE PRESS || WIDE P'DOWN
135 x 8 || 80 x 8
185 x 8 || 80 x 8
185 x 8 || 90 x 8
205 x 8 || 90 x 8
205 x 8 || 90 x 8
DID THIS SECOND TODAY MAINLY BECAUSE SOMEONE WAS USING THE CAGE. IT IS GOOD TO SWITCH THINGS UP EVERY NOW AND AGAIN, THOUGH. I DID NOT THINK I WAS GOING TO BE ABLE TO DO VERY MUCH, AND WAS PLEASANTLY SURPRISED THIS WEIGHT WENT UP SO EASILY AFTER THE HEAVY BENCH
LOW CABLE FLY || PENDLAY ROWS
35 x 15 || 95 x 13
35 x 15 || 95 x 12
35 x 15 || 95 x 12
I DID THE LOW FLY INSTEAD OF THE HIGH AND IT MADE A GREAT DIFFERENCE. I FELT PRETTY AWESOME DOING THESE, AND DID THEM SLOWER AND TRIED TO REALLY WORK THAT LOWER PEC MUSCLE. IT WORKED.
BB CURL || CGBP
45 x 5 || 95 x 5
65 x 5 || 135 x 5
95 x 5 || 185 x 5
105 x 3 || 205 x 5
THE MOVEMENT FOR THESE WAS DONE FAIRLY MODERATELY WITH REALLY FEELING THOSE MUSCLES WORK. I WENT HEAVIER THIS TIME, WHERE LAST TIME I DID MORE REPS AT A BIT LOWER WEIGHT
HANGING LEG RAISE || CABLE CRUNCH || SMITH CALF RAISE (N)
BW x 15 || 90 x 10 || +90 x 5
BW x 15 || 90 x 10 || +180 x 5
BW x 15 || 90 x 10 || +270 x 5
THESE MOVEMENTS WERE DONE SLOWER WITH FOCUSING ON REALLY WORKING THOSE MUSCLES. I THINK FOR ACCESSORY LIFTS SLOW, CONTROLLED, AND REALLY HEAVY WITH LESS WEIGHT IS THE WAY TO GO, BUT ONLY DOING 3-5 SETS. I THINK IT'S ALSO KEY TO DO THIS MULTIPLE TIMES DURING THE WEEK FROM DIFFERENT ANGLES AND MAKE SURE TO STRETCH!
TOTAL WORKOUT TIME
80 minsLast edited by pastorpritch; 04-25-2018 at 06:06 PM.
Journal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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04-27-2018, 06:42 PM #29
I always think it'd be cool to have a monitor on all day for a few days and to have it graphed just to see what happens in the normal course of activity and work. It'd be nice to see plenty of spikes during a training session and then hoping that your resting HR is low
Very impressed with the DB bench ... smashed out the 110s! I'd be barely able to lift those"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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04-28-2018, 08:12 AM #30
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