Week 7 Day 3
Pause squat
335 x 1
325 x 2, 2
CG bench
245 x 3, 3, 3
Feet up bench
235 x 3, 3
DB rows
80s x 12, 12, 12
Facepulls
20 x 12, 12, 12
Side planks
2 x 40 sec. each side
Cable crunches
75 x 15, 15
Reverse crunches
bw x 15, 15
Pretty good. Happy about squats. CG bench felt awkward.
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03-18-2020, 06:14 AM #421Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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03-20-2020, 07:09 AM #422
Week 7 Day 4
Bench t&g
255 x 3, 3
Pause DL
355 x 1
335 x 2, 2, 2
Cable crunches
130 x 20, 20
Reverse crunches
bw x 18, 18
Side planks
2 x 20 sec. each side
2 x 30 sec. each side
New bench in different gym threw me off a bit, felt harder than I expected.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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03-21-2020, 05:49 AM #423
Well, sh*t.
You guessed it.
Thailand closed gyms and other public services for 2 weeks. They're scheduled to reopen on the date I planned to test maxes after finishing this program. At that time, I'll decide if I'll just start a second cycle of this program with estimated 1rms, or do a real test and then start the next cycle.
Meanwhile, Corona workouts. Time to get creative.
See yous alls on the flip side.
Good luck and stay healthy.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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03-21-2020, 11:10 AM #424
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03-30-2020, 06:53 AM #425
So this is cool. The gym owner is letting me work out there in the afternoons while she takes care of the plants and things.
However, she's also letting a doctor work out there, and there's a Covid patient in his hospital. He doesn't work with the patient, she's isolated.
Anyway...
Calgary Barbell 8 Week Program, 2nd cycle
Week 1 Day 1
Squat
315 x 3, 3, 3
265 x 5, 5
DB bench
80s x 12, 12
90s x 10, 10
SLDL
275 x 9
265 x 9
245 x 9, 9
Can't do barbell bench because it's in the front room of the gym with the big glass walls. Everyone will see that we're violating government order by using a fitness facility. So I'm trying to match the tonnage from BB bench. SLDL is a lot harder than I expected, but it feels much better than RDL.
Last edited by ECGordyn; 03-30-2020 at 07:00 AM.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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04-01-2020, 06:12 AM #426
Week 1 Day 2
DL
315 x 3, 3, 3
275 x 5, 5
Pause DB bench
100s x 5, 5, 5
Squat
250 x 5, 5
Cable row wide grip
130 x 10, 10, 10, 10
Cable crunches
70 x 15, 15
Reverse crunches
bw x 15, 15
Nothing special about DL, just wanted to show the bunkered gym.
Last edited by ECGordyn; 04-01-2020 at 07:28 PM.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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04-15-2020, 07:06 PM #427
Bought a home gym. Fortunately the inventory is pretty high in Thailand. Will be tracking in kgs from here on. 2 weeks since last barbell workout, so I'm starting back light.
Wednesday 15 April
Bench
100 x 3
87 x 5, 5, 5
Squat
100 x 5, 5, 5
DL
150 x 1
130 x 5, 5
Pendlay
72 x 5, 5, 5Last edited by ECGordyn; 04-16-2020 at 02:20 AM.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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04-16-2020, 02:19 AM #428
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04-18-2020, 04:55 AM #429
Sat 18 Apr
Bench
100 x 5, 5
87 x 5, 5
Squat
110 x 5, 5, 5
DL
150 x 2
130 x 5, 5, 5
Pendlay
87 x 5, 5, 5
Pendlays rock, I miss doing these. Want to work them into my real program once I get started on it.Last edited by ECGordyn; 04-18-2020 at 07:50 PM.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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04-19-2020, 04:03 AM #430
Sun 19 Apr
Bench
100 x 7
87 x 6, 6, 6
Squat
150 x 3
120 x 5, 5
Chins
bw x 8, 8, 7
Reverse crunches
bw x 12, 12
Crunches
2.5 x 15, 15
All moved pretty good. Will go back on program later this week.Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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04-22-2020, 04:25 AM #431
Calgary Barbell 8 Week, 2nd cycle
Week 1 Day 1
Squat
150 x 3
135 x 3, 3
120 x 5, 5
Bench
100 x 3, 3, 3, 3
85 x 5, 5
Chins
bw x 8, 8, 8Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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04-24-2020, 06:18 AM #432
Week 1 Day 2
DL
150 x 3
135 x 3, 3
120 x 5, 5
Bench
95 x 4, 4, 4
Squat
115 x 5, 5
Pendlay
87 x 10, 10, 10
Side planks
2 x 30 sec. each side
Reverse crunches
bw x 12, 12
Crunches
2.5 x 12, 12
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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04-24-2020, 10:11 AM #433
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04-24-2020, 07:17 PM #434
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04-26-2020, 04:17 AM #435
Week 1 Day 3
Pause squat
125 x 4, 4, 4, 4
Bench
85 x 5, 5, 5, 5, 5, 5
Feet up bench
85 x 5, 5, 5, 5
DL
115 x 5, 5
Chins
bw x 9, 9, 6, 2
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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04-26-2020, 11:18 PM #436
Week 1 Day 4
DL pause
130 x 4, 4, 4, 4
Bench t&g
105 x 6
100 x 6, 6
OHP
0 x 0
Pendlay
0 x 0
Side planks
2 x 30 sec. each side
Reverse crunches
bw x 14, 14
Crunches
2.5 x 14, 14
Skipped OHP and Pendlay. Still gassed from yesterday's bench volume.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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04-29-2020, 02:50 AM #437
Week 2 Day 1
Squat
150 x 3, 3, 3
130 x 3
125 x 5, 5
Bench
100 x 3, 3, 3, 3, 3
85 x 5, 5, 5
Chins
bw x 8, 8, 7, 5
Side planks
2 x 35 sec. each side
Last edited by ECGordyn; 04-29-2020 at 02:57 AM.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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05-01-2020, 02:06 AM #438
Week 2 Day 2
DL
150 x 3, 3, 3, 3
125 x 5, 5
Bench
105 x 3, 3, 3, 3
Squat
120 x 5, 5, 5
Pendlay
90 x 10, 10, 10, 10
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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05-03-2020, 02:41 AM #439
Week 2 Day 3
Squat paused
135 x 3, 3, 3, 3, 3
Bench
90 x 4, 4, 4, 4, 4, 4
Feet up bench
90 x 4, 4, 4
DL
120x 5, 5, 5
Chins
bw 82 x 9, 8, 5, 7
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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05-04-2020, 02:32 AM #440
Week 2 Day 4
DL pause
137 x 4, 4, 3, 3, 3
Bench t&g
80 x 12
85 x 12
87 x 12
Spoto
80 x 7, 7, 7, 7
Pendlay
92 x 10, 10, 10
Pendlays felt like murder today. DL has a weird rep scheme because I don't have 10kg plates yet, so I add reps to reach the same total volume for a lift.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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05-04-2020, 12:05 PM #441
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05-04-2020, 11:52 PM #442
I was thinking exactly that as I finished the workout yesterday. There's a few things I miss about public gyms--equipment variety, music, girls walking around--but over the long haul a home setup is the way to go. Eventually I want to broaden out a bit when I have more space for it
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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05-06-2020, 03:29 AM #443
Week 3 Day 1
Squat
155 x 2
150 x 2, 2, 2, 2
125 x 4, 4
Bench
105 x 2, 2, 2, 2, 2
90 x 4, 4
Chins
bw 83 x 9, 8, 7, 6 = 30
Side plank
2 x 40 sec. each side
Reverse crunches
bw x 17, 17
Squat and bench felt heavy today.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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05-08-2020, 03:51 AM #444
Week 3 Day 2
DL
155 x 2, 2, 2, 2, 2
130 x 4, 4
Bench
105 x 3, 3, 3
Squat
125 x 5, 5
Pendlay
90 x 10, 10, 10
Bench felt good today, strange because it felt so heavy on Monday. Probably had 107 today, maybe 110, but didn't overdo it.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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05-08-2020, 11:55 AM #445
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05-10-2020, 05:53 AM #446
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05-10-2020, 05:58 AM #447
Week 3 Day 3
Squat pause
130 x 5, 5, 5, 5
Bench
95 x 3, 3, 3, 3, 3, 3
Feet up bench
95 x 3, 3, 3, 3
DL
130 x 5, 5
Chins
bw 83.6 x 9, 8, 5, 6, 3 = 31
Pause squats felt good, 10 kgs / 22 lbs higher than this day last cycle. Bench good too, 5 kgs higher. For chins, obviously I'm using a rep goal progression. I weigh myself before the first set, so that bodyweight includes food and water consumed during the day.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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05-11-2020, 06:49 AM #448
Week 3 Day 4
DL pause
137 x 5, 5, 5, 5
Bench t&g
100 x 7, 7, 7, 7
Spoto
90 x 6, 6, 6, 6, 6
Pendlay
90 x 5, 8, 10
Pendlays were tough. That's becoming a pattern. Pause DL felt easy. Spoto was def rpe 10 at the last rep.
Last edited by ECGordyn; 05-11-2020 at 07:13 AM.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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05-14-2020, 03:28 AM #449
Week 4 Day 1
Squat
150 x 3, 3, 3, 3
130 x 4, 4, 4
Bench
105 x 3, 3, 3, 3, 3
95 x 4, 4, 4
Chins
bw 83.3 x 9, 9, 8, 6 = 32
All went pretty good. Took an extra rest day yesterday.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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05-15-2020, 05:07 AM #450
Week 4 Day 2
DL
155 x 3, 3, 3, 3
130 x 4, 4, 4
Bench
100 x 4, 4, 4, 4
Squat
130 x 4, 4
Pendlay
90 x 10, 10, 10
Felt good today so didn't take a rest day as I usually do between days 1 & 2. Everything moved well though I'm pretty tired now. Squat felt heavy but all the reps look smooth. Pendlay felt much better than they usually do at the end of day 4. Will rest 2 days and then come back Monday.
Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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