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
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Thread: Pritch's Journal
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04-29-2018, 12:36 PM #31
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
Journal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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04-30-2018, 06:53 AM #32
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
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 DAYJournal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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05-01-2018, 01:41 PM #33
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05-03-2018, 08:56 AM #34
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05-03-2018, 07:54 PM #35
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
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)Journal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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05-04-2018, 01:18 PM #36
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05-04-2018, 04:44 PM #37
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
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 & SHOULDERSJournal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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05-05-2018, 01:28 AM #38
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!"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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05-05-2018, 06:44 AM #39
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05-06-2018, 02:24 PM #40
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
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 SHOULDERSJournal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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05-06-2018, 02:34 PM #41
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05-06-2018, 07:08 PM #42
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
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 & SHOULDERSJournal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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05-07-2018, 09:43 AM #43
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!Really nothing out of the ordinary. A young Asian male on the journey to become an aesthetic god. 3 days Hypertrophy & 3 days Power.
My Workoutlog; https://tinyurl.com/y7vyquaz (OLD WORKOUTLOG)
21YO, 185cm @85kg 6+ yrs of lifting | Bench Press - 157.5kg 1RM - 140kg x6 and 130kg x9 | Incline Bench - 110kg x8 and 100kg x13 | Squat - 150kg x5 and 135kg x10 | DL - 170kg x5 and 150kg x10
_erikchen on Instagram
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05-07-2018, 10:07 AM #44
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05-07-2018, 07:11 PM #45
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
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)Journal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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05-08-2018, 11:33 AM #46
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05-08-2018, 11:57 AM #47
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05-08-2018, 05:14 PM #48
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05-10-2018, 06:17 PM #49
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
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 & SHOULDERSJournal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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05-11-2018, 06:34 PM #50
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
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, ARMSJournal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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05-13-2018, 03:32 AM #51
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05-14-2018, 01:28 PM #52
- Join Date: Jul 2012
- Location: Bethlehem, Pennsylvania, United States
- Posts: 1,572
- Rep Power: 559
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!
Trying to gain a booty so my husband can squeeze it:
https://forum.bodybuilding.com/showthread.php?t=175451341&page=4
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05-14-2018, 06:49 PM #53
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
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 50Last edited by pastorpritch; 05-15-2018 at 05:21 AM.
Journal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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05-15-2018, 03:14 AM #54
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05-15-2018, 05:21 AM #55
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
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!Last edited by pastorpritch; 05-15-2018 at 07:04 AM.
Journal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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05-15-2018, 06:38 PM #56
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
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 setsJournal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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05-16-2018, 08:16 AM #57
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05-16-2018, 08:53 AM #58
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05-17-2018, 07:09 PM #59
- Join Date: Dec 2009
- Location: New York, United States
- Posts: 15,687
- Rep Power: 42998
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 10Journal: http://forum.bodybuilding.com/showthread.php?t=175642411
IG: parsonagegym
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05-19-2018, 06:56 PM #60
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