Thanks man Felt good
SATURDAY, 5-19-18 WORKOUT
FOR YOUR LISTENING PLEASURE:
BB SQUAT || SEATED BB PRESS
225 x 5 || 135 x 5
275 x 5 (vid to come) || 150 x 5
315 x 3 || 150 x 5
315 x 3 || 150 x 5
315 x 3 || 150 x 5
315 x 3 || 150 x 5
WENT UP A LITTLE
LEANING FORWARD A TAD ... PROBABLY BECAUSE OF THE SHOES. I TRIED TO CORRECT THIS BY KEEPING MY HEAD UP AND ROTATED MY SHOULDERS BACK A LITTLE MORE FOR THE 315 LIFTS
SMITH RDL || CABLE LATERAL
+90 x 10 || 20 x 10
+180 x 10 || 20 x 10
+210 x 10 || 20 x 10
+230 x 10 || 20 x 10
LEG EXT || DB REV FLY
110 x 20 || 20 x 10
130 x 20 || 20 x 10
150 x 20 || 20 x 10
LEG PRESS
+180 x 50
+270 x 40
MACH BACK EXT || DB REV WRIST || MACH CALF
130 x 30 || 20 x 10 || 70 x 50
150 x 30 || 20 x 10 || 90 x 40
170 x 30 || 20 x 10 || 110 x 30
190 x 30 || 20 x 10 || 130 x 20
SUNDAY, 5-20-18 WORKOUT
DB INCLINE || MACH ROW
70 x 10 || 100 x 10
70 x 10 || 110 x 10
70 x 10 || 120 x 10
80 x 10 || 130 x 10
80 x 10 || 140 x 10
80 x 10 || 150 x 10
BB BENCH || NARROW P'DOWN
185 x 5 || 100 x 5
205 x 5 || 120 x 5
225 x 5 || 130 x 5
245 x 5 || 140 x 5
245 x 5 || 140 x 5
DB INCLINE FLY || DB SHRUG
50 x 10 || 80 x 10
60 x 10 || 90 x 10
60 x 10 || 90 x 10
PREACHER CURL || LYING EZ EXT
35 x 20 ea
65 x 10 || x 15
85 x 5 || x 10
HANGING LEG RAISE || CABLE CRUNCH || BB WRIST
BW x 10 || 100 x 10
BW x 10 || 100 x 10
BW x 10 || 100 x 10 || 65 x 10
BW x 10 || 100 x 10
BW x 10 || 100 x 10
BW x 10 || 100 x 10 || 65 x 10
BW x 10 || 100 x 10 || 65 x 10
|
Thread: Pritch's Journal
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05-20-2018, 07:08 PM #61
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
Last edited by pastorpritch; 05-20-2018 at 09:25 PM.
Journal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
-
05-22-2018, 06:39 PM #62
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
TUESDAY, 5-22-18 WORKOUT
FOR YOUR LISTENING PLEASURE:
HS INCLINE PRESS || BB REV GRIP ROW
45ea x 20 || 95 x 15
70ea x 12 || 115 x 12
90ea x 10 || 135 x 10
115ea x 8 || 155 x 8
135ea x 6 || 185 x 6
145ea x 4 || 205 x 4
HS BENCH || BB T-BAR ROW
45ea x 20 || 100 x 15
90ea x 12 || 125 x 12
125ea x 6 || 150 x 8
125ea x 6 || 150 x 8
90ea x 10 || 100 x 10
DB FLY || LAT P'DOWN
40 x 15 || 50 x 15
45 x 15 || 60 x 15
50 x 15 || 70 x 15
MACH TRI EXT || MACH PREACHER CURL
40 x 50 reps || 20 x 50 reps
50 x 40 reps || 30 x 40 reps
60 x 30 reps || 40 x 30 reps
70 x 20 reps || 50 x 20 reps
HANGING LEG RAISE || CABLE OBL CRUNCH || BB WRIST
BW x 20 || 100 x 10ea || 65 x 10
BW x 20 || 100 x 10ea || 65 x 10
BW x 20 || 100 x 10ea || 65 x 10Journal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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05-26-2018, 08:36 PM #63
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05-27-2018, 02:03 AM #64
I though the reps looked very good ... I could see the heels shift slightly on the first two reps but then the foot was planted firmly. Also got deep and every rep looked very comfortable for you
Massive volume on the presses and rows for Tuesday's session as well Pritch!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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06-03-2018, 06:40 PM #65
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
Thanks man
Appreciate the feedback. These did feel good, and I ended up going a little heavier this last week
SUNDAY 6-3-18 WORKOUT
FOR YOUR LISTENING PLEASURE:
DEADLIFTS
155 x 15
245 x 12
295 x 10
335 x 8
385 x 6
IT HAD BEEN ALMOST 3 WEEKS SINCE I LAST DEADLIFTED ! I THOUGHT ABOUT DOING ANOTHER SET AT 425 FOR 4, BUT I DIDN'T WANT TO PUSH MYSELF WITH THIS TOO MUCH TOO SOON AFTER SO LONG
SMITH FRONT SQUATS || SEATED BEHIND NECK PRESS
+90 x 10 || 95 x 10
+90 x 10 || 115 x 10 FOR 4 SETS
THE FRONT SQUATS FELT ABOUT RIGHT. I THINK I COULD HAVE WENT UP A TAD ON THE BNPs
AFTER WATCHING THIS VID., I ADJUSTED MY FEET SO THE WERE MORE OVER MY TOES
LEG EXT || MACHINE SHOULDER PRESS
70 x 25 || 50 x 25
90 x 25 || 70 x 25
110 x 25 || 90 x 20
MACHINE CALF || DB REV WRIST || MACH CRUNCHLast edited by pastorpritch; 06-04-2018 at 06:37 AM.
Journal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
-
06-18-2018, 09:54 AM #66
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
Been awhile ...
SUNDAY 6-17-18 WORKOUT
FOR YOUR LISTENING PLEASURE:
DB INCLINE || MACHINE ROW
50ea x 10
60ea x 10
70ea x 10
80ea x 10
90ea x 10
BB BENCH || NARROW GRIP CABLE PDOWN
185 x 5 || 100 x 5
205 x 5 || 110 x 5
225 x 5 || 120 x 5
245 x 5 || 130 x 5
260 x 3 || 140 x 5
DB INCLINE FLY || CABLE LAT PUSHDOWN
30 x 15 || 70 x 15
40 x 15 || 90 x 15
50 x 15 || 130 x 15
BB CURL || CGBP || HS STANDING CALF
45 x 8 || 135 x 8 || +90 x 8
55 x 8 || 145 x 8 || +90 x 8
65 x 8 || 155 x 8 || +90 x 8
75 x 8 || 165 x 8 || +90 x 8
85 x 8 || 175 x 8 || +90 x 8Journal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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06-18-2018, 05:49 PM #67
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06-18-2018, 05:54 PM #68
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
MONDAY 6-18-18 WORKOUT
FOR YOUR LISTENING PLEASURE:
DEADLIFT || SEATED BEHIND NECK PRESS
315 x 3 || 95 x 5
385 x 3 || 105 x 5
385 x 3 || 135 x 5
385 x 3 || 135 x 5
385 x 3 || 145 x 5
385 x 3
385 x 3
RDL || HS SHRUG
135 x 10 || 45ea x 10
185 x 10 || 55ea x 10
225 x 10 || 65ea x 10
245 x 10 || 75ea x 10
275 x 7 || 85ea x 10
LLC || SEATED MACHINE SHOULDER PRESS
70ea x 15
80ea x 15
90ea x 15
HANGING LEG || V-BAR PRESSDOWN || BB WRIST CURL
BW x 10 || 60 x 20 || 45 x 10
BW x 10 || 70 x 20 || 55 x 10
BW x 10 || 80 x 20 || 65 x 10
BW x 10 || 90 x 20 || 75 x 10Journal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
-
-
06-19-2018, 06:27 PM #69
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
TUESDAY 6-19-18 WORKOUT
FOR YOUR LISTENING PLEASURE:
HS INCLINE || BB ROW
135ea x 5 || 205 x 5 for 5 sets
HS BENCH || T-BAR ROW
100ea x 10 || 125 x 10
100ea x 10 || 135 x 10 for 4 sets
WIDE ASSISTED CHINS || DB PULLOVER
+120 x 15 || 70 x 15 for 3 sets
MACHINE PREACHER || MACHINE TRI EXT
50 x 50 || 70 x 50
40 x 25 || 80 x 25Journal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
-
06-22-2018, 05:16 AM #70
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
THURSDAY 6-21-18 WORKOUT
FOR YOUR LISTENING PLEASURE:
BB INCLINE || WIDE CHINS (ASSISTED)
205 x 4 || +60 x 4
225 x 4 || +50 x 4
245 x 3 || +50 x 4 for 4 sets
(6 Total Sets)
DB BENCH || MACH ROW
80 x 10 || 80ea x 10
80 x 10 || 160 x 10
80 x 10 || 180 x 10 for 3 sets
(5 Total Sets)
CABLE FLY || BHN PULLDOWN
30 x 15 || 60 x 15
40 x 15 || 70 x 15
40 x 15 || 80 x 15
NOTES
I STOPPED HERE, I WAS PRETTY GASSED. I WAS GOING TO DO ARMS AND A AB/CALF/WRIST COMBINATION BUT I HAD A GRUELING HEADACHE AND SPENT TOO MUCH TIME BETWEEN SETS.
INCLINES ARE FEELING GREAT, AND I'M NOTICING SOME GOOD STRENGTH AND INCREASED MUSCLE IN MY BACK. I'VE GOTTEN SOME COMPLIMENTS THAT I LOOK WIDER AND BIGGER, WHICH IS WHAT I HAVE BEEN GOING FOR.
I'M THINKING OF GOING TO A TWO DAY ON, ONE DAY OFF DEAL NOW AND SEE HOW THAT GOES. MY ONLY HESITATION IS WHENEVER I TRY AND DO SOMETHING LIKE THAT MY WEEK GOES HAYWIRE AND I END UP GETTING SPOTTY WORKOUTS. SO I AM GOING TO KEEP THE UPPER / LOWER MENTALITY AND IF I NEED TO GO A DAY BETWEEN BECAUSE OF MEETINGS OR WHATEVER ELSE AT LEAST I KNOW THAT I'M HITTING EVERYTHING AND NOT SKIPPING MUSCLE GROUPS. THAT HAPPENED A LOT WITH BACK AND SHOULDERS OVER THE YEARS. THANKFULLY I AM STARTING TO SEE SOME STRENGTH IN GAINS IN THOSE AREAS NOW.
Journal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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06-22-2018, 07:42 AM #71
Front squats looked really good in the smith machine ... love the depth! It's something that should work well for me: I have trouble keeping the bar in the front rack position cos of my RC issues but the Smith will help stability
I used to use photobucket but they got very irritating with the ads. I use Flickr now .. no problems at all
Really strong work on the incline benching PP! I'm not surprised you're seeing some thickness in the back ... you've been doing a lot of heavy pressing, deads and RDLs and always maintaining serious volume with the supersets. I think 2 days on 1 off and upper/lower is a good way to keep growing. Consistency s the key to gains as always but missing a day or two when you go as heavy as you do is probably good for recovery anyway"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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06-22-2018, 09:26 AM #72
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
Thanks man. Yea, I like the machine because I can really focus on the movement and where I want to hit with minor adjustments, and not worry about the bar slipping down my arms
Awesome, thanks; this is the site I was trying to think of - appreciate it!
Thanks . Yea, that's probably true. I'm usually happy if I can hit my muscles 2x a week ... but being an addict I feel bummed if I don't hit 3x
FRIDAY 6-22-18 WORKOUT
FOR YOUR LISTENING PLEASURE:
BB SQUAT || EZ BAR FRONT RAISE
275 x 3 || 45 x 5
295 x 3 || 55 x 5
315 x 3 || 55 x 5 for 4 sets
(6 sets total)
LEG EXT || DB LATERAL
150 x 10 || 25 x 10
170 x 10 || 25 x 10
190 x 10 || 25 x 10
190 x 10 || 25 x 10
190 x 10 || 25 x 10
LEG PRESS || BN BB PRESS
2 plates x 25 || 95 x 15
3 plates x 25 || 95 x 15
4 plates x 25 || 95 x 15
HS CALF PRESS || HANG LEG RAISE || BB WRIST CURL
1PPS x 5 || BW x 10 || 45 x 10
2PPS x 5 || BW x 10 || 55 x 10
3PPS x 5 || BW x 10 || 65 x 10Journal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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06-25-2018, 11:57 AM #73
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
MONDAY 6-25-18 WORKOUT
HS INCLINE || BB ROW
135ea x 5 || 205 x 5
145ea x 5 || 205 x 5
145ea x 5 (PR!) || 205 x 5
145ea x 4 || 205 x 5
145ea x 4 || 205 x 5
BB BENCH || NARROW GRIP P'DOWN
185 x 8 || 80 x 8
205 x 8 || 100 x 8
205 x 8 || 100 x 8
205 x 8 || 100 x 8
205 x 6 || 100 x 8
205 x 6 || 100 x 8
DB P'OVER || MACH ROW
70 x 15 || 130 x 15
70 x 15 || 150 x 15
V-BAR || BB CURL || HS CALF
50 x 10 || 45 x 10 || +90 x 5
70 x 10 || 55 x 10 || +180 x 5
90 x 10 || 65 x 10 || +270 x 5
110 x 10 || 75 x 10 || +270 x 5
HANG LEG RAISE || BB WRIST CURL
BW x 10 || 45 x 10
BW x 10 || 55 x 10
BW x 10 || 65 x 10
BW x 10 || 75 x 10Journal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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06-26-2018, 04:10 AM #74
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06-27-2018, 07:17 AM #75
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
Thanks man
I am hoping to get back up to 335 or even 365 for reps and have that be my new norm.
TUESDAY 6-26-18 WORKOUT
DEADLIFTS || BB BN PRESS
335 x 8 || 110 x 8
335 x 8 || 120 x 8
335 x 8 || 130 x 8
335 x 6 || 130 x 8
335 x 8 || 130 x 8
RDL || HS SHRUG
185 x 10 || 55ea x 10
225 x 10 || 65ea x 10
245 x 10 (Vid) || 75ea x 10
245 x 10 || 85ea x 10
LLC || MACH SHOULDER
80 x 15 || 80 x 15
90 x 15 || 90 x 15
100 x 15 || 100 x 15
CABLE CRUNCH || REV BB WRIST
80 x 20 || 15 x 10
80 x 20 || 25 x 10
80 x 20 || 25 x 10Last edited by pastorpritch; 06-27-2018 at 01:00 PM.
Journal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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06-27-2018, 11:23 AM #76
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
WEDNESDAY 6-27-18 WORKOUT
DB INCLINE PRESS || FACE PULLS
60 x 10 || 50 x 10
70 x 10 || 60 x 10
80 x 10 || 70 x 10
100 x 8 || 80 x 8
100 x 8 || 80 x 8
100 x 8 || 80 x 8
HS CHEST PRESS || T-BAR
100 x 10 || 135 x 10
115 x 5 || 150 x 5
135 x 5 || 175 x 5
135 x 5 || 175 x 5
DB INCLINE FLY || STR8 LAT P'DOWN
40 x 15 || 70 x 15
50 x 12 || 80 x 12
50 x 12 || 80 x 12
MACH CURL || MACH TRI EXT
DONE REAL SLOW
not slow - 30 x 50 || 30 x 10
40 x 10 || 50 x 10
50 x 10 || 70 x 10
60 x 10 || 90 x 10
MACH CALF || HAMMER CURL
DONE REAL SLOW
100 x 10 || 15 x 10
120 x 10 || 25 x 10
140 x 10 || 35 x 10Journal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
-
-
06-28-2018, 10:23 AM #77
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
THURSDAY 6-28-18 WORKOUT
SUMO DEADS || EZ CABLE FRONT RAISE
155 x 10 || 30 x 10
205 x 10 || 40 x 10
245 x 10 || 50 x 10
295 x 10 || 50 x 10
295 x 10 || 50 x 10
GOBLET SQUATS || DB PRESS (variation)
120 x 12 || 15 x 10
120 x 10 || 25 x 10 for 4 sets
SMITH SPLIT SQUAT || UPRIGHT ROW
+40 x 5 || 65 x 5
+60 x 5 || 85 x 5
+80 x 5 || 105 x 5
LLC || DB REV FLY
110 x 15 || 20 x 12
135 x 15 || 20 x 12
160 x 15 || 20 x 12
HANGING LEG RAISE (OBL) || BB WRIST
BW x 5e || 65 x 10 for 3 setsJournal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
-
06-29-2018, 07:43 PM #78
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
FRIDAY 6-29-18 WORKOUT
BB INCLINE || ASSISTED CHINS
224 x 4 || +60 x 4
246 x 3 || +40 x 3
205 x 6 || +80 x 8
205 x 6 || +80 x 7
205 x 6 || +80 x 6
205 x 6 || +80 x 6
DB BENCH || MACH ROW
70 x 10 || 150 x 10+100 x 5 || 200 x 5
110 x 5 (Vid) || 210 x 5
110 x 5 || 210 x 5
110 x 5 || 220 x 5
LOW CABLE FLY || BN P'DOWN
20 x 15 || 70 x 15
25 x 15 || 80 x 15
30 x 15 || 90 x 10
DB CURL || SLIGHT INCLINE 1-ARM DB CROSS BODY EXT
40 x 6 || 17.5 x 10ea
40 x 6 || 20 x 10ea
40 x 6 || 25 x 10ea
50 x 3 || 30 x 6ea
xxxx || 35 x 5ea
MACHINE BACK EXT || DB REV WRIST || MACH CALF (N)
150 x 10 || 17.5 x 10 || 150 x 5
170 x 10 || 20 x 10 || 170 x 5
190 x 10 || 25 x 8 || 190 x 5Journal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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07-01-2018, 06:14 PM #79
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07-02-2018, 06:03 PM #80
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07-02-2018, 06:04 PM #81
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07-11-2018, 06:29 AM #82
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07-13-2018, 12:15 PM #83
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07-16-2018, 06:31 PM #84
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07-17-2018, 12:13 PM #85
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
TUESDAY 7-17-18 WORKOUT
ALL MOVEMENTS DOWN SLOW WITH HOLD AT "TOP" OF MOVEMENT (OR FLEX OF MOVEMENTS)
LEG MOVEMENTS WERE DONE WITH CONTINUOUS TENSIONS AND NO LOCKOUTS
SMITH MACHINE FRONT SQUAT || SEATED BB SHOULDER PRESS
+50 x 8 || 45 x 8
+70 x 8 || 65 x 8
+90 x 8 || 95 x 8
+110 x 8 || 115 x 8
+140 x 5 || 135 x 5
LEG EXT || DB LATERAL
100 x 10 || 20 x 10
120 x 10 || 30 x 8
140 x 10 || 40 x 6
160 x 10 || 50 x 3
180 x 10 || 40 x 4
LEG PRESS || BEHIND NECK SEATED BB PRESS
1 plate x 10 || 65 x 8
2 plates x 10 || 85 x 8
3 plates x 10 || 95 x 8
4 plates x 10 || 115 x 8
5 plates x 10 || 135 x 6
MACHINE TRI EXT || MACH BI PREACHER
50 x 10 || 40 x 10
70 x 10 || 60 x 10
90 x 10 || 80 x 8
110 x 8 || 100 x 6
DB REV WRIST || MACH CALF (N)
15 x 10 || 150 x 10
20 x 8 || 170 x 8
25 x 6 || 190 x 8Journal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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07-23-2018, 12:52 PM #86
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07-26-2018, 05:26 AM #87
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
Thanks man! Good to see you around
I'm still working hard. I am only getting in about 3-4 days now as I am still "transitioning" into the new gym. Right now it's more about waiting for the finances to level out so I can buy my new membership at the new place ... a college gymJournal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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07-26-2018, 05:50 AM #88
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07-26-2018, 07:47 PM #89
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07-27-2018, 05:04 AM #90
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