Pritch's Journal

[pastorpritch]

SATURDAY, 4-28-18 WORKOUT

FOR YOUR LISTENING PLEASURE:



INCLINE DB || MACH ROW
70 x 10 || 110 x 10
90 x 6 || 130 x 10
90 x 7 || 150 x 10
90 x 8 || 170 x 10
90 x 8 || 190 x 8
(6 sets)
90s FELT GOOD, MIGHT SHOOT FOR 100s NEXT TIME AND SEE HOW MANY SETS OF 4-5 I CAN GET


BB BENCH || NARROW GRIP P'DOWN
185 x 8 || 80 x 10
205 x 8 || 90 x 10
205 x 8 || 100 x 10
205 x 8 || 110 x 10
205 x 8 || 110 x 10
225 x 6 || 110 x 8
NORMALLY WHEN I DO BB BENCH SECOND I AM WEAK AS ALL GET-OUT. DOING 225 FOR 6 WAS PRETTY COOL


DB FLY || DB SHRUG
40 x 15 || 70 x 8
50 x 15 || 80 x 8
50 x 12 || 80 x 8
I DID THESE REALLY CONTROLLED WITH A GOOD SQUEEZE. I PROBABLY COULD HAVE, AND SHOULD HAVE, DONE MORE REPS WITH THE SHRUGS


PREACHER CURL || LYING EZ EXT
65 x 8 || 65 x 12
65 x 8 || 65 x 12
65 x 8 || 65 x 12


HANGING LEG RAISE || CABLE OBLIQUE CRUNCH || BB WRIST
BW x 15 || 80 x 10ea || 40 x 10
BW x 15 || 80 x 10ea || 50 x 10
I WAS PRETTY TIRED AT THE END, AND FIGURED THAT SINCE I DO THIS SEVERAL TIMES DURING THE WEEK I COULD STOP AT 2 SETS


NEXT UP
LEGS AND SHOULDERS

[pastorpritch]

SUNDAY, 4-29-18 WORKOUT

Good workout yesterday. I wanted to take it easy as my body was feeling pretty tired. Today will be a rest day as my wife needs my car as hers is getting fixed It's probably good I take today off though, I haven't been eating enough cals these past few days - just lazy


FOR YOUR LISTENING PLEASURE:



SUMO DEADS || EZ CABLE FRONT RAISE (OH)
155 x 15 || 30 x 15
245 x 12 || 40 x 15
245 x 12 || 50 x 15
245 x 12 || 50 x 15
SUMOS ARE SLOWLY GETTING STRONGER AS I AM GETTING USED TO THE FOOT POSITIONING. TAKING IT SLOW SO AS NOT TO HURT MYSELF. I AM NOTICING THAT THESE ARE HITTING A PART OF MY HAMSTRING THAT HAS BEEN LAGGING - SO THAT'S GOOD


GOBLET SQUAT || DB PRESS
100 x 15 || 40 x 15
110 x 15 || 50 x 12
120 x 15 || 60 x 12
I PROBABLY COULD HAVE DONE A COUPLE MORE SETS BUT I WANTED TO TAKE THINGS A LITTLE EASY TODAY. AND DOING GOBLET SQUATS AFTER SUMOS IS A PRETTY GOOD COMBO. SUMOS HIT THE 'BACK' OF MY HAMSTRING, GOBLETS THE 'FRONT;' AT LEAST THAT'S HOW IT FEELS. 'OUTER LEG' AND 'INNER THIGH' MIGHT BE A BETTER DESCRIPTION


HIP ADDUCTOR || MACH LATERAL RAISE
40 x 50 || 40 x 50
50 x 40 || 50 x 40
60 x 30 || 60 x 30
70 x 20 || 70 x 20


MACH HYPER EXT || DB REV WRIST || SEATED MACH. CALF
100 x 50 || 20 x 12 || 50 x 50
120 x 40 || 20 x 12 || 70 x 40
140 x 30 || 20 x 12 || 90 x 30
160 x 20 || 20 x 12 || 110 x 20


NEXT UP
REST DAY

[MissKB]

I'm officially on the super set train! Your volume is INSANE!!

[pastorpritch]

Awesome! Welcome to the club

And thanks
Hope all is well

[pastorpritch]

TUESDAY, 5-1-18 WORKOUT

FOR YOUR LISTENING PLEASURE:



BB INCLINE || WIDE P'DOWN
205 x 6 || 110 x 6
225 x 4 || 120 x 5 for 6 sets
(7 Total Sets)


DB PRESS || DB ROW
90 x 8 || 70 x 8
90 x 8 || 70 x 8
90 x 8 || 70 x 8
90 x 6 || 70 x 8
90 x 6 || 70 x 8


CABLE FLY || PENDLAY ROW
40 x 12 || 95 x 12 for 3 sets


V-BAR || BB CURL
50 x 50 || 45 x 15
60 x 40 || 45 x 15
70 x 30 || 45 x 15
80 x 20


HANG LEG || CABLE CRUNCH || BB WRIST
BW x 20 || 100 x 10 || 45 x 15
BW x 20 || 100 x 10 || 45 x 12
BW x 10 || 100 x 10 || 45 x 12

THURSDAY, 5-3-18 WORKOUT

SQUATS || SEATED BB PRESS
225 x 5 || 65 x 5
275 x 4 || 135 x 5
275 x 4 || 135 x 5
275 x 4 || 135 x 5
275 x 4 || 145 x 5
295 x 4 || 145 x 5
295 x 3 || 145 x 5
(7 Total Sets)


LLC || DB LATERAL
50 x 50 || 25 x 10
60 x 40 || 35 x 10
70 x 30 || 35 x 10
80 x 20 || 35 x 6 drop to 25 x 6 drop to 15 x 6


SMITH LUNGE || DB REV FLY
+20 x 15 || 20 x 12
+40 x 15 || 20 x 12
+60 x 15 || 20 x 12


MACH HYPER EXT || MACH CALF PRESS
120 x 50 || 100 x 50
140 x 40 || 110 x 40
160 x 30 || 120 x 30
180 x 20 || 130 x 20


NEXT UP
UPPER BODY (less shoulders)

[MissKB]

those pendlay rows wow! good for you!

great workouts, as always. how are you feeling? life on the upswing?

[pastorpritch]

those pendlay rows wow! good for you!

great workouts, as always. how are you feeling? life on the upswing?

Hey there! Thanks
Yea life is slowly moving on. I'm still working through the middle of June at the job so there is some awkwardness. That, and my mind is moving on to the next thing, so that makes it hard to concentrate

FRIDAY, 5-4-18 WORKOUT

FOR YOUR LISTENING PLEASURE:



DB INCLINE || DB ROW
80 x 10 || 70 x 10
90 x 6 || 70 x 10 for 6 sets
(7 Total Sets)


BB BENCH PRESS || NARROW GRIP P'DOWN
180 x 10 || 100 x 10 for 5 sets


DB FLY || MACH ROW
40 x 15 || 100 x 15
50 x 15 || 120 x 15
50 x 15 || 120 x 15


LYING EZ EXT || PREACHER CURL
45 x 20 || 45 x 15
55 x 20 || 55 x 12
65 x 12 || 65 x 10


HANG LEG || BB WRIST (w)
BW x 10 || 65 x 15
BW x 10 || 65 x 15
BW x 10 || 65 x 15


NEXT UP
LOWER BODY & SHOULDERS

[fittofattofit]

Love the pairings in today’s session... all opposing exercises for a great upper body pump + some serious volume. Using heavy DBs for the flyes with the 50s for 15 reps
Also very impressed early in the week with you doing goblet squats with a 120ld DB!

[pastorpritch]

Yea I felt and looked really pumped, was a good day and workout
And thanks man

[pastorpritch]

SATURDAY, 5-5-18 WORKOUT

I WAS PRETTY TIRED AND HADN'T EATEN MUCH YESTERDAY - DIDN'T MAKE FOR A GREAT WORKOUT, BUT I PUT SOME WORK IN.

FOR YOUR LISTENING PLEASURE:



DEADLIFTS || SEATED BEHIND NECK PRESS
335 x 3 || 95 x 15
385 x 3 || 135 x 8
385 x 3 || 135 x 8
385 x 3 || 135 x 8


SMITH FRONT SQUAT || FACEPULL
+50 x 15 || 60 x 12
+70 x 15 || 60 x 12
+90 x 15 || 60 x 12


LEG EXT || MACH SHOULDER PRESS
70 x 30 || 50 x 50
80 x 30 || 60 x 40
90 x 30 || 70 x 30


NEXT UP
UPPER BODY SANS SHOULDERS

[JaymzJ]

Yea I felt and looked really pumped, was a good day and workout
And thanks man

Don’t chase the pump! =p Just kidding, feelsgoodman. Mirin Metallica session, nice lifts boss.

[pastorpritch]

SUNDAY, 5-6-18 WORKOUT

FOR YOUR LISTENING PLEASURE:



HS BENCH || REV BB ROW
90ea x 15 || 155 x 12
115ea x 8 || 155 x 12
135ea x 6 || 155 x 12
135ea x 6 || 155 x 10
135ea x 6 || 155 x 10
135ea x 6 || 155 x 10
(6 Sets)


HS INCLINE || T-BAR
90ea x 8 || 100 x 8
100ea x 8 || 125 x 8
100ea x 8 || 125 x 8
100ea x 8 || 125 x 8
100ea x 8 || 125 x 8


DB FLAT FLY || CHEST SUPPORTED 2 DB ROW
40 x 15 || 15 x 10
40 x 15 || 15 x 10
40 x 15 || 15 x 10


DB CONCENTRATION || LYING DB EXT
20 x 15 || 20 x 15
25 x 15 || 25 x 15
30 x 12 || 30 x 15
xxxxxx || 35 x 15


HANG LEG || BB WRIST || CABLE OBL CRUNCH
BW x 20 || 65 x 15 || 70 x 10ea
BW x 20 || 65 x 15 || 70 x 10ea
BW x 10 || 65 x 15 || 70 x 10ea


NEXT UP
LOWER BODY & SHOULDERS

[amilo367]

First i linked to your Journal that you have on your ''Signature'', then i got redirected to 250K challenge thread, and then i got redirected again to this! SO finally i am here.

Keep up the good work man!

[pastorpritch]

Whoops! Changed my signature - thanks man

And thanks for tagging along, appreciate it!

[pastorpritch]

MONDAY, 5-7-18 WORKOUT

FOR YOUR LISTENING PLEASURE:



SUMO || EZ BAR FRONT RAISE
155 x 10 || 35 x 10
205 x 12 || 45 x 10
245 x 12 || 45 x 10
275 x 12 || 45 x 10
275 x 10 || 45 x 10


GOBLET SQUAT || SEATED DB SHOULDER PRESS
120 x 15 || 50 x 12
120 x 15 || 60 x 12 for 3 sets


HIP ABDUCTOR (IN TO OUT) || MACH LATERAL
40ea x 50
50ea x 40
60ea x 30


MACH CALF PRESS || DB REV WRIST || MACH HYPER EXT
100 x 50 || 20 x 12 || 120 x 50
120 x 40 || 20 x 15 || 140 x 40


NEXT UP
REST DAY (2)

[MissKB]

DAYUM @ those sumos! and goblet squats...wait...is that like a KB? they make 120 lb KBs? #imblonde #sendhelp

[pastorpritch]

Sumos are coming along

No, I use a DB for the Goblet squats. I just grasp it with both hands on the handle and go down to touch the floor, which is about a 90 angle with my legs.

[pastorpritch]

Got some yardio done today and finally cleaned the car. Great day to be outside. Came in and watched Black Panther with the wife and threw my diet out the window

[pastorpritch]

MONDAY, 5-7-18 WORKOUT

FOR YOUR LISTENING PLEASURE:



BB INCLINE PRESS || WIDE GRIP CABLE P'DOWN
225 x 4 || 120 x 4
235 x 4 || 130 x 4
235 x 4 || 130 x 4
235 x 4 || 130 x 4
235 x 4 || 130 x 4
235 x 3 || 130 x 4
235 x 3 || 130 x 4
WENT UP 10LBS FROM LAST TIME (7 Sets)


DB PRESS || DB ROW
90 x 8 || 70 x 8
90 x 8 || 70 x 8
90 x 8 || 70 x 8
100 x 6 || 70 x 8
110 x 4 || 70 x 8
WENT UP A LITTLE FROM LAST TIME


CABLE FLY || PENDLAY ROW
30 x 15 || 95 x 12
30 x 15 || 95 x 12
30 x 15 || 95 x 12
WENT DOWN A LITTLE FROM LAST TIME AND FOCUSED ON THE MOVEMENT MORE


V-BAR PRESSDOWN || BB CURL
60 x 50 || 55 x 15
70 x 40 || 55 x 15
80 x 30 || 55 x 15
90 x 20 || 55 x 15
WENT UP A LITTLE FROM LAST TIME


HANGING LEG || BB WRIST || CABLE CRUNCH
BW x 20 || 55 x 20 || 90 x 20


NEXT UP
LEGS & SHOULDERS

[pastorpritch]

FRIDAY, 5-11-18 WORKOUT

IMA GONNA START DOING SOME VIDS ...
I ALSO MANAGED TO GET A FULL 8HRS LAST NIGHT AND FELT GREAT TODAY. I HAVE BEEN WANTING TO MAKE SLEEP MORE OF A PRIORITY SO I'M GOING TO ATTEMPT TO GO TO BED "ON TIME" AND GET UP "ON TIME" RATHER THAN WASTE TIME WATCHING DUMB STUFF UNTIL LATE

I ALSO THINK I AM GOING TO START ALTERNATING BETWEEN HEAVY DAYS AND HYPERTROPHY DAYS FOR THE COMPOUND LIFTS.


FOR YOUR LISTENING PLEASURE:



BB SQUAT || SEATED BB OH PRESS
135 x 10 || 95 x 10
225 x 8 || 115 x 10
275 x 8 || 135 x 10
295 x 6 || 145 x 8


LLC || DB LATERAL
60 x 50 || 15 x 15
70 x 40 || 20 x 15
80 x 30 || 25 x 15
90 x 20 || 30 x 12


SMITH LUNGE || SEATED DB REV FLY
+40 x 15 || 20 x 8
+60 x 12 || 20 x 8
+80 x 10 || 20 x 8


MACH HYPER || MACH CALF || DB REV WRIST
150 x 10 || 100 x 10 || 20 x 5
200 x 10 || 150 x 5 || 25 x 5
220 x 10 || 170 x 5 || 25 x 5
240 x 8 || 190 x 5 || 25 x 5


HANGING LEG || CABLE CRUNCH
BW x 10 || 100 x 10
BW x 10 || 100 x 10


NEXT UP
CHEST, BACK, ARMS

[fittofattofit]

[center][size=3][font=Wesley][color=blue][B]SATURDAY, 5-5-18 WORKOUT

DEADLIFTS || SEATED BEHIND NECK PRESS
335 x 3 || 95 x 15
385 x 3 || 135 x 8
385 x 3 || 135 x 8
385 x 3 || 135 x 8

I like that pairing Pritch ... heavy deads and heavy BTNPs = whole body superset

[center][size=3][font=Wesley][color=blue][B]MONDAY, 5-7-18 WORKOUT
SUMO || EZ BAR FRONT RAISE
155 x 10 || 35 x 10
205 x 12 || 45 x 10
245 x 12 || 45 x 10
275 x 12 || 45 x 10
275 x 10 || 45 x 10

Great volume on those sumos as well. Complementary with the goblets
Killed the back squat volume today as well

[center][size=3][font=Wesley][color=blue][B]FRIDAY, 5-11-18 WORKOUT

IMA GONNA START DOING SOME VIDS ...
I ALSO MANAGED TO GET A FULL 8HRS LAST NIGHT AND FELT GREAT TODAY. I HAVE BEEN WANTING TO MAKE SLEEP MORE OF A PRIORITY SO I'M GOING TO ATTEMPT TO GO TO BED "ON TIME" AND GET UP "ON TIME" RATHER THAN WASTE TIME WATCHING DUMB STUFF UNTIL LATE

I ALSO THINK I AM GOING TO START ALTERNATING BETWEEN HEAVY DAYS AND HYPERTROPHY DAYS FOR THE COMPOUND LIFTS.

And in for the vids

[MissKB]

sleep is so, so essential! also, love the idea of a power/hyper split. by far the best workout program i've done in a long time and the principals would be great for your style! enjoy that sleep!

[pastorpritch]

sleep is so, so essential! also, love the idea of a power/hyper split. by far the best workout program i've done in a long time and the principals would be great for your style! enjoy that sleep!

I'll do my best ... got into reading another book so I was up late last night

SATURDAY, 5-12-18 WORKOUT

FOR YOUR LISTENING PLEASURE:



DB INCLINE || MACH ROW
60 x 8 || 70 x 50
80 x 6 || 80 x 40
90 x 5 || 90 x 30
100 x 5 || 100 x 20
100 x 8
100 x 7
100 x 6


BB BENCH || NARROW GRIP CABLE P'DOWN
185 X 15 || 80 X 15
205 X 12 || 90 X 12
225 X 10 || 100 X 10
240 X 6 || 110 X 8
255 X 3 || 120 X 6
270 X 1 || 130 X 4


DB INCLINE FLY || DB SHRUG
40 x 20 || 60 x 20
50 x 15 || 70 x 15
60 x 8 || 80 x 10


PREACHER CURL || LYING EZ EXT
35ea x 25
55ea x 15
75ea x 5 || 6


HANGING LEG || CABLE CRUNCH || BB WRIST CURL
BW x 10 || 100 x 10 || 65 x 10 for 5 total sets

MONDAY, 5-14-18 WORKOUT

FOR YOUR LISTENING PLEASURE:



DEADLIFTS
245 x 8
335 x 8 for 4 sets
335 x 5


SORRY THIS WAS SO CLOSE


SISSY SQUAT || SEATED BEHIND NECK BB PRESS
BW x 12 || 95 x 12
40 x 12 || 105 x 12
50 x 12 || 115 x 12
60 x 10 || 125 x 12


LLC || MACHINE LATERAL RAISE
70 x 15 || 50 x 25
90 x 15 || 70 x 20
110 x 15 || 90 x 15


MACHINE CRUNCH
100 x 50

[fittofattofit]

DB INCLINE || MACH ROW
60 x 8 || 70 x 50
80 x 6 || 80 x 40
90 x 5 || 90 x 30
100 x 5 || 100 x 20
100 x 8
100 x 7
100 x 6

So jealous of those DB inclines!

MONDAY, 5-14-18 WORKOUT

DEADLIFTS
245 x 8
335 x 8 for 4 sets
335 x 5


SORRY THIS WAS SO CLOSE

Love that volume on the deads!
Maybe vids next time

[pastorpritch]

Thanks man, I am impressing myself with those inclines! I have definitely seen more results, too - both in strength and in how I look - doing more incline work than regular bench.

Vid should work now ... don't know why it didn't before!

[pastorpritch]

TUESDAY, 5-15-18 WORKOUT

FOR YOUR LISTENING PLEASURE:



HS INCLINE || T-BAR
90ea x 10 || 100 x 10
115ea x 8 || 125 x 8
135ea x 8 || 150 x 8
145ea x 5 || 175 x 5
145ea x 5 || 175 x 5
I WAS GOING TO DO A VID, BUT HONESTLY, I DIDN'T FEEL LIKE SETTING IT UP


HS BENCH || REV BB ROW
90ea x 8 || 95 x 10
115ea x 8 | 135 x 10
125ea x 8 || 155 x 10
135ea x 8 || 185 x 10


DB FLY || STR8 ARM LAT P'DOWN
40 x 15 || 60 x 15
40 x 15 || 70 x 15
40 x 15 || 80 x 15


DB CONCENTRATION || DB OHE
25 x 8 || 40, 50, 60 x 8ea
30 x 8 || 70 x 8
35 x 8 || 80 x 8


HANGING LEG || CABLE OBL CRUNCH || BB WRIST CURL
BW x 10 || 80 x 10 || 65 x 10 for 3 total sets

[MissKB]

DO A VID! DO A VID! haha. Stalking your workouts for exercise ideas - i forgot about straight arm push downs! Which book are you reading?

[pastorpritch]

haha, the one above should work now. I had to change a setting. More vids to come

And I am reading Sherwood, one of two. Good read

[pastorpritch]

THURSDAY, 5-17-18 WORKOUT

FOR YOUR LISTENING PLEASURE:



BB INCLINE || WIDE P'DOWN
185 x 8 || 90 x 8
205 x 5 || 100 x 8
225 x 3 || 110 x 5
245 x 3 || 120 x 5
245 x 2 || 130 x 5
245 x 2 || 130 x 5
245 x 2 || 130 x 5
WENT UP A LITTLE FOR EACH AT THE END


WOW, THAT GUT


DB PRESS || DB ROW
90 x 5 || 80 x 8
100 x 7 || 80 x 8
100 x 7 || 80 x 8
100 x 7 || 80 x 8


CABLE FLY || PENDLAY ROW
40 x 15 || 115 x 10
40 x 15 || 115 x 10
40 x 15 || 115 x 10
xxxxxx || 115 x 10


V-BAR || BB CURL
60 x 50 || 65 x 15
70 x 40 || 65 x 15
80 x 30 || 65 x 15
100 x 20 || 65 x 15


MACH BACK EXT || DB REV WRIST || MACH CALF
130 x 10 || 20 x 10 || 120 x 10
170 x 10 || 20 x 10 || 140 x 10
190 x 10 || 20 x 10 || 160 x 10

[fittofattofit]

DEADLIFTS
245 x 8
335 x 8 for 4 sets
335 x 5

That looked sooo easy! Kept perfect form right through

And very clean form once again ... kept that bar under tight control