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  1. #361
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
    Posts: 1,248
    Rep Power: 8956
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    ECGordyn is offline
    Week 4 off program

    Squat
    285 x 10, 10, 8, 8

    RDL
    285 x 10, 10, 10

    Cable crunches
    70 x 15, 12, 12

    Satisfied with this considering I hadn't trained legs in 10 days. Thursday last week I did squat 350 for 4 reps then 3 reps and just cashed in my chips at that. Not sure when I'll get a heavy squat session in again. Will go traveling for a couple days with gf for a little business, will try to get some lifting in at my old gym, probably upper. Also have some heavy moving to do next weekend, helping gf's parents dig a big wooden shed up out of the ground under the Thai sunshine, I'm sure that will drain me for a few days. Maybe another 10 days before legs again. :-/
    Currently running prison workouts due to Covid 19 lockdown 2020:
    https://forum.bodybuilding.com/showthread.php?t=178174971

    Main program: Calgary Barbell 8 Week:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1596837361&viewfull=1#post1596837361

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  2. #362
    Registered User Transform1996's Avatar
    Join Date: Oct 2019
    Age: 50
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    Transform1996 is on a distinguished road. (+10)
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    Nice going!
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  3. #363
    Toronto Millz12323's Avatar
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    Millz12323 is offline
    Good stuff man. Enjoy your trip. Interesting that I was also helping my wifes parents this weekend lay the foundation which they are going to build a shed on.
    Recent best lifts
    Bench - 225x13, 235x9, 250x5, 270x1
    Squat - 295x10, 340x5, 355x1
    Deadlift - 430x12, 450x9, 485x5, 505x1
    OHP - 150x11, 170x6, 185x2, 190x1
    3 mile run: 21:59 @ 170 bw.
    BW - 195 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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  4. #364
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    Originally Posted by Millz12323 View Post
    Good stuff man. Enjoy your trip. Interesting that I was also helping my wifes parents this weekend lay the foundation which they are going to build a shed on.
    Haha, cool. This is part of the land where we'll build our house after we get married.
    Currently running prison workouts due to Covid 19 lockdown 2020:
    https://forum.bodybuilding.com/showthread.php?t=178174971

    Main program: Calgary Barbell 8 Week:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1596837361&viewfull=1#post1596837361

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  5. #365
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    Week 4 off program

    Squat
    295 x 10, 10, 10, 10

    RDL
    295 x 10, 10, 10

    Cable crunches
    70 x 17, 15, 12

    Happy with all this. Didn't know what to expect with squats but 295 @ 4x10 felt pretty good. Conditioning is my biggest limitation with volume squats, but pushing the weight is totally a mental game. Was pretty cooked after squats but RDLs felt easy, I should have pushed for a bit more weight. Will go back on program soon, probably Tuesday for week 5 PL. Technically it's like week 7 or something but I didn't want a big mess in my log or discouragement or any other bullsh*t, so I've just kept the rhythm going a bit less strictly.

    Currently running prison workouts due to Covid 19 lockdown 2020:
    https://forum.bodybuilding.com/showthread.php?t=178174971

    Main program: Calgary Barbell 8 Week:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1596837361&viewfull=1#post1596837361

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  6. #366
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    ECGordyn is offline
    Week 4 off program

    Bench
    210 x 10, 9, 9, 9

    Pendlay
    205 x 5, 5, 5, 5

    OHP
    135 x 8, 8, 8

    Pullups neutral grip
    BW x 8, 6, 5

    Pec deck
    70 x 12, 12, 8

    Decent.
    Currently running prison workouts due to Covid 19 lockdown 2020:
    https://forum.bodybuilding.com/showthread.php?t=178174971

    Main program: Calgary Barbell 8 Week:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1596837361&viewfull=1#post1596837361

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  7. #367
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    ECGordyn is offline
    Bench
    215 x 8, 8, 8

    Pendlay
    205 x 8, 8, 8

    OHP
    145 x 8, 8, 8

    Chinups
    BW x 8, 6, 5
    Currently running prison workouts due to Covid 19 lockdown 2020:
    https://forum.bodybuilding.com/showthread.php?t=178174971

    Main program: Calgary Barbell 8 Week:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1596837361&viewfull=1#post1596837361

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  8. #368
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    ECGordyn is offline
    Last 2 workouts

    Wednesday

    Squat
    305 x 8, 8, 2


    Friday

    Bench
    215 x 8, 8, 8, 6

    Pendlay
    205 x 8, 8, 8

    OHP
    145 x 8, 8, 8

    Pulldown
    65 x 12, 12, 10

    Incline DB bench
    70s x 12, 12, 12
    Currently running prison workouts due to Covid 19 lockdown 2020:
    https://forum.bodybuilding.com/showthread.php?t=178174971

    Main program: Calgary Barbell 8 Week:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1596837361&viewfull=1#post1596837361

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  9. #369
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000)
    ECGordyn is offline
    Squat
    295 x 5, 5, 5, 5

    RDL
    295 x 10, 10, 10

    Leg press
    355 x 10
    405 x 10, 10

    Leg curl
    35 x 10, 10, 10

    Cable crunches
    70 x 15, 15, 15
    Currently running prison workouts due to Covid 19 lockdown 2020:
    https://forum.bodybuilding.com/showthread.php?t=178174971

    Main program: Calgary Barbell 8 Week:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1596837361&viewfull=1#post1596837361

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  10. #370
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    Rep Power: 8956
    ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000) ECGordyn is a name known to all. (+5000)
    ECGordyn is offline
    Week 3 HU

    Bench
    215 x 8, 8, 8, 8

    Pendlay
    205 x 10, 10, 10

    OHP
    145 x 8, 8, 8

    Pulldown
    65 x 12, 12, 12

    Inc DB press
    80s x 10, 9, 8
    Currently running prison workouts due to Covid 19 lockdown 2020:
    https://forum.bodybuilding.com/showthread.php?t=178174971

    Main program: Calgary Barbell 8 Week:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1596837361&viewfull=1#post1596837361

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  11. #371
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    ECGordyn is offline
    Bench
    215 x 9, 9, 9, 9

    Squat
    295 x 2, 4, 4

    RDL
    305 x 10, 10, 10

    Set up for Pendlays but back hurt like hell. Get knee pain on squats, really sucks bcz I love that lift. Might start using wraps like I did last year and it helped.

    Mixed session today bcz I had 2 days off and I'm going out of town this weekend
    Currently running prison workouts due to Covid 19 lockdown 2020:
    https://forum.bodybuilding.com/showthread.php?t=178174971

    Main program: Calgary Barbell 8 Week:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1596837361&viewfull=1#post1596837361

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  12. #372
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    ECGordyn is offline
    Bench
    215 x 10, 9, 8, 8

    Pendlay
    210 x 10, 10, 10

    Pulldown
    70 x 10, 10, 8

    Incline DB press
    80s x 10, 10, 15

    Had to skip OHP, shoulder wasn't feeling right in that position.
    Currently running prison workouts due to Covid 19 lockdown 2020:
    https://forum.bodybuilding.com/showthread.php?t=178174971

    Main program: Calgary Barbell 8 Week:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1596837361&viewfull=1#post1596837361

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  13. #373
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    ECGordyn is offline
    Calgary Barbell 8 Week
    Week 1 Day 1 Saturday

    Comp. bench w/ 2 sec. pause
    210 x 3, 3, 3, 3

    Comp. bench w/ 2 sec. pause
    185 x 5, 5

    Comp. squat
    290 x 3, 3, 3

    Comp. squat
    245 x 5, 5

    RDL
    265 x 9, 9, 9

    Cable crunches
    70 x 15, 15

    Side planks
    2 x 30 sec. each side.

    Facepulls
    20 x 10, 10

    Bike 20 min.

    Bench felt good, squat felt hard. Hoping muscle memory remembers all that hard work I did squatting up to 380.
    Currently running prison workouts due to Covid 19 lockdown 2020:
    https://forum.bodybuilding.com/showthread.php?t=178174971

    Main program: Calgary Barbell 8 Week:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1596837361&viewfull=1#post1596837361

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  14. #374
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    ECGordyn is offline
    Calgary Barbell 8 Week
    Week 1 Day 2 Monday

    Deadlift
    295 x 3, 3, 3
    245 x 5, 5

    Pause bench
    225 x 4, 4, 4

    Squat
    235 x 5, 5

    Cable row wide grip
    60 kg x 10, 10, 10

    Cable crunches
    70 x 15, 15

    Reverse crunches
    bw x 15, 15

    Bike 20 min

    Currently running prison workouts due to Covid 19 lockdown 2020:
    https://forum.bodybuilding.com/showthread.php?t=178174971

    Main program: Calgary Barbell 8 Week:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1596837361&viewfull=1#post1596837361

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  15. #375
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
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    ECGordyn is offline
    Pause squat
    225 x 4
    235 x 4
    245 x 4
    255 x 4

    Comp. bench w/ 2 sec. pause
    185 x 5, 5, 5, 5 ,5, 5

    Bench feet up
    185 x 5, 5, 5, 5

    DL
    235 x 5, 5

    Cable pulldown narrow grip
    60kg x 10, 10, 10

    Side planks
    2 x 30 sec. each side

    Bike 20 min
    Currently running prison workouts due to Covid 19 lockdown 2020:
    https://forum.bodybuilding.com/showthread.php?t=178174971

    Main program: Calgary Barbell 8 Week:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1596837361&viewfull=1#post1596837361

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  16. #376
    Toronto Millz12323's Avatar
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    Millz12323 is offline
    Good to see ya back here. That bench is looking really solid.

    Did you take some time off from training?
    Recent best lifts
    Bench - 225x13, 235x9, 250x5, 270x1
    Squat - 295x10, 340x5, 355x1
    Deadlift - 430x12, 450x9, 485x5, 505x1
    OHP - 150x11, 170x6, 185x2, 190x1
    3 mile run: 21:59 @ 170 bw.
    BW - 195 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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  17. #377
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
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    ECGordyn is offline
    DL pause
    295 x 4, 4, 4, 4

    T&G bench
    235 x 6, 6, 6

    DB incline bench
    70s x 8, 8, 8, 8

    DB rows
    70s x 10, 10, 10

    Facepulls
    20 x 12, 12

    Bike 20 min

    This program is gonna be tough. Major compounds all 4 days.

    Currently running prison workouts due to Covid 19 lockdown 2020:
    https://forum.bodybuilding.com/showthread.php?t=178174971

    Main program: Calgary Barbell 8 Week:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1596837361&viewfull=1#post1596837361

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  18. #378
    Time is Muscle ECGordyn's Avatar
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    ECGordyn is offline
    Originally Posted by Millz12323 View Post
    Good to see ya back here. That bench is looking really solid.

    Did you take some time off from training?
    Thanks mate. How's everything with you?

    I kept lifting consistently, just didn't log because didn't have really clear goals or anything noteworthy on the bar
    Currently running prison workouts due to Covid 19 lockdown 2020:
    https://forum.bodybuilding.com/showthread.php?t=178174971

    Main program: Calgary Barbell 8 Week:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1596837361&viewfull=1#post1596837361

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  19. #379
    Toronto Millz12323's Avatar
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    Millz12323 is offline
    Originally Posted by ECGordyn View Post
    Thanks mate. How's everything with you?

    I kept lifting consistently, just didn't log because didn't have really clear goals or anything noteworthy on the bar
    I'm good. Still lifting consistently. I ballooned up from 165 - 195 in a very short time so I'm kinda soft around the edges now.

    Training is good though. Im getting hella good at strict pressing from a dead stop.

    Squat still Sucks but I've found a stance that's / technique that I use consistently now.

    Notable lifts in my sig. Too lazy to log
    Recent best lifts
    Bench - 225x13, 235x9, 250x5, 270x1
    Squat - 295x10, 340x5, 355x1
    Deadlift - 430x12, 450x9, 485x5, 505x1
    OHP - 150x11, 170x6, 185x2, 190x1
    3 mile run: 21:59 @ 170 bw.
    BW - 195 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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  20. #380
    Time is Muscle ECGordyn's Avatar
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    Calgary Barbell 8 Week
    Week 2 Day 1 Saturday

    Comp. bench
    215 x 3, 3, 3, 3, 3
    185 x 5, 5, 5

    Comp. squat
    295 x 3, 3, 3, 3
    250 x 5, 5

    RDL
    275 x 8, 10, 9

    Facepulls
    20 x 12, 12

    Miscalculated volume on RDL so that's why the rep scheme is weird. Thought it was 3x8 but that would have been less total volume than last week. Easy bench but I get a soft clicking in left shoulder at the bottom. Really, really, really hoping squats come back quick. I remember the days when I could almost jump with 295. I see a bit of hip shift in some reps.


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    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1596837361&viewfull=1#post1596837361

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  21. #381
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by Millz12323 View Post
    I'm good. Still lifting consistently. I ballooned up from 165 - 195 in a very short time so I'm kinda soft around the edges now.

    Training is good though. Im getting hella good at strict pressing from a dead stop.

    Squat still Sucks but I've found a stance that's / technique that I use consistently now.

    Notable lifts in my sig. Too lazy to log
    Don't let that extra weight sit on you too long, man. I was 195 for over a year and it's the biggest thing I would change if I could go back and do it over. There's just no benefit to carrying extra fat. Bulk up to build muscle, sure. But once you've built muscle, cut that fat.
    Currently running prison workouts due to Covid 19 lockdown 2020:
    https://forum.bodybuilding.com/showthread.php?t=178174971

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    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1596837361&viewfull=1#post1596837361

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  22. #382
    Toronto Millz12323's Avatar
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    Originally Posted by ECGordyn View Post
    Don't let that extra weight sit on you too long, man. I was 195 for over a year and it's the biggest thing I would change if I could go back and do it over. There's just no benefit to carrying extra fat. Bulk up to build muscle, sure. But once you've built muscle, cut that fat.
    Yeah I miss being leaner. I got Pretty lean this summer.

    My intention was for it to take me two years to gain that amount of weight but I have no discipline.

    I can't bear the thought of dieting right now. I have slowed down my rate of gain the last month though. I'm going to do something which is probably dumb but I'm going to bulk until a 315 bench and a 225 strict press and I'll allow myself to get up to 205 before I diet again. I would expect to hit those milestones by 200 pounds (at 191 ish right now)

    What's your weight at the moment and are you dieting or gaining or just maintaining?
    Recent best lifts
    Bench - 225x13, 235x9, 250x5, 270x1
    Squat - 295x10, 340x5, 355x1
    Deadlift - 430x12, 450x9, 485x5, 505x1
    OHP - 150x11, 170x6, 185x2, 190x1
    3 mile run: 21:59 @ 170 bw.
    BW - 195 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201&page=6
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  23. #383
    Time is Muscle ECGordyn's Avatar
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    Now I'm about 180, down from 194 eight weeks ago. Dieting, but now running a hard program.
    Currently running prison workouts due to Covid 19 lockdown 2020:
    https://forum.bodybuilding.com/showthread.php?t=178174971

    Main program: Calgary Barbell 8 Week:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1596837361&viewfull=1#post1596837361

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  24. #384
    Time is Muscle ECGordyn's Avatar
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    Week 2 Day 2

    DL
    295 x 3, 3, 3, 3
    250 x 5, 5

    Bench paused
    230 x 3, 3, 3, 3

    Squat
    245 x 5, 5, 5

    Cable row wide grip
    60 kg x 10, 10, 10

    Cable crunches
    70 x 16, 16

    Reverse crunches
    bw x 16, 16

    Currently running prison workouts due to Covid 19 lockdown 2020:
    https://forum.bodybuilding.com/showthread.php?t=178174971

    Main program: Calgary Barbell 8 Week:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1596837361&viewfull=1#post1596837361

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  25. #385
    Time is Muscle ECGordyn's Avatar
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    Week 2 Day 3

    Pause squat
    265 x 3, 3, 3, 3, 3

    Pause bench
    195 x 4, 4, 4, 4, 4, 4

    Feet up bench
    195 x 4, 4, 4

    DL
    255 x 5
    265 x 5, 5

    Cable pulldown narrow grip
    65kg x 10, 10, 10
    Currently running prison workouts due to Covid 19 lockdown 2020:
    https://forum.bodybuilding.com/showthread.php?t=178174971

    Main program: Calgary Barbell 8 Week:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1596837361&viewfull=1#post1596837361

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  26. #386
    Time is Muscle ECGordyn's Avatar
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    Calgary Barbell Week 3 Day 1

    Skipped day 4 of week 2.

    Bench
    265 x 1
    Not in program but I wanted to test. Rpe 9.5

    Comp bench
    230 x 2, 2, 2, 2, 2
    190 x 4, 4

    Comp squat
    315 x 2, 2, 2, 2, 2
    265 x 4, 4

    RDL
    285 x 9, 9, 9

    Facepulls
    20 x 12, 12

    Side planks
    2 x 30 sec each side

    Cable crunches
    70 x 16, 16

    Reverse crunches
    bw x 16, 16
    Currently running prison workouts due to Covid 19 lockdown 2020:
    https://forum.bodybuilding.com/showthread.php?t=178174971

    Main program: Calgary Barbell 8 Week:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1596837361&viewfull=1#post1596837361

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  27. #387
    Time is Muscle ECGordyn's Avatar
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    Calgary Barbell 8 Week
    Week 3 Day 2

    DL
    335 x 2, 2, 2, 2, 2
    280 x 4, 4

    Comp. bench
    235 x 3, 3, 3

    Squat
    255 x 5, 5

    DB rows
    80s x 8, 8, 8

    Cable crunches
    70 x 17, 17

    Reverse crunches
    bw x 17, 17

    Currently running prison workouts due to Covid 19 lockdown 2020:
    https://forum.bodybuilding.com/showthread.php?t=178174971

    Main program: Calgary Barbell 8 Week:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1596837361&viewfull=1#post1596837361

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  28. #388
    Time is Muscle ECGordyn's Avatar
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    Week 3 Day 3

    Pause squat
    265 x 5, 5, 5, 5

    Comp. bench
    205 x 3, 3, 3, 3, 3, 3

    Feet up bench
    205 x 3, 3, 3, 3

    DL
    275 x 5, 5

    Pulldown narrow grip
    70kg x 8, 8, 8

    Side planks
    2 x 30 sec. each side

    Bike 20 min
    Currently running prison workouts due to Covid 19 lockdown 2020:
    https://forum.bodybuilding.com/showthread.php?t=178174971

    Main program: Calgary Barbell 8 Week:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1596837361&viewfull=1#post1596837361

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  29. #389
    WOATbrah of peace :) sooby's Avatar
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    that's a hell of a bench, nice long pauses there
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  30. #390
    Time is Muscle ECGordyn's Avatar
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    Originally Posted by sooby View Post
    that's a hell of a bench, nice long pauses there
    Thanks, comp bench feels way more legit than t&g. Plus I might compete next year in the TPF so I need to get strong at those pauses.
    Currently running prison workouts due to Covid 19 lockdown 2020:
    https://forum.bodybuilding.com/showthread.php?t=178174971

    Main program: Calgary Barbell 8 Week:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1596837361&viewfull=1#post1596837361

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