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Thread: RhinoMight 2018

  1. #31
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    30 Sep 2018 Sun

    DELTS + BACK + TRICEPS

    I weighed in at 91 kgs and I am happy to get a Relative Max of 93,5 kgs on Overhead Presses today. All the volume work felt great.

    Overhead Press:
    93,5 kgs x 1 rep Relative Max
    91 x 1 x 2 sets
    V = 3

    Cable Side Raises:
    2,5 x 10 x 3
    V = 30

    Cable Front Raises:
    2,5 x 10 x 3
    V = 30

    Overhead Press:
    80 x 5 PR
    75 x 3
    70 x 5
    V = 13

    Lat Pulldowns:
    55 x 6 x 6
    V = 36

    Tricep Pulley Pressdowns:
    15 x 17
    17,5 x 14
    20 x 10
    22,5 x 6 x 2
    V = 53

    Reverse Wrist Curls:
    20 x 12 x 5
    V = 60

    Wrist Curls:
    22,5 x 16 x 4
    V = 64

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  2. #32
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  3. #33
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    01 Oct 2018 Mon

    BACK + BICEPS

    This was a good workout and hopefully I will get some growth going soon haha!

    Barbell Rows:
    75 kgs x 20 reps
    85 x 16
    95 x 12
    107,5 x 8
    V = 56

    Seated Cable Rows:
    60 x 16
    65 x 13
    70 x 11
    72,5 x 10
    V = 50

    Upright Rows:
    20 x 12 x 4
    V = 48

    Cable Bicep Curls:
    20 x 11
    20 x 8
    22,5 x 8
    25 x 8
    26,5 x 7
    V = 42

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  4. #34
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  5. #35
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    01 Oct 2018 Tue

    CHEST + TRICEPS + FOREARMS

    Excellent workout!

    Weighted Dips:
    +33,5 kgs x 5 reps
    +8,5 x 15
    +8,5 x 10
    +8,5 x 5 x 2 sets Slow Negatives + Holds
    V = 40

    Cable Chest Flyes:
    4 x 12 x 6
    V = 72

    EZ Tricep Extensions:
    30 x 12 x 5
    V = 60

    Cable Reverse Wrist Curls:
    23 x 13 x 7
    V = 91

    Cable Wrist Curls:
    23 x 16 x 5
    V = 80

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  6. #36
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  7. #37
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    03 Oct 2018 Wed

    GOOD MORNINGS Main Event

    Tonight’s workout was quite stellar. I am returning to Good Mornings after July and back in July I peaked with 225 kgs x 4 reps x 2 sets. So coming back with my niggling hamstring issues tonight’s 225 kgs x 3 reps was great. I will start ramping up the volume on 185, etc over the next few weeks. Now that I have stopped all the lunges and other stuff that irritates my hamstring and glute the recovery should be relatively quick so I can begin plodding along soon.

    Warm-ups & Acclimation:
    Dynamic Stretches
    Mobility Drills
    Front Plate Squats:
    5 kgs x 5 reps
    10 x 5
    SSB Good Mornings:
    35 x 5
    85 x 3
    105 x 3
    135 x 3
    155 x 2

    Heavy Good Mornings:
    175 x 3
    185 x 3
    205 x 2
    225 x 3 @ 100%
    205 x 2
    185 x 1
    V = 14
    85 x 5 Back-Off Set

    Cable Chest Flyes:
    4,25 x 15 x 3
    V = 45

    Cable Reverse Wrist Curls:
    23 x 20 x 3
    V = 60

    Cable Wrist Curls:
    23 x 20 x 3
    V = 60

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  8. #38
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  9. #39
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    04 Oct 2018 Thu

    BACK + BICEPS

    This was a good high-volume workout.

    Straight Arm Pulldowns:
    [Pre-Exhaustion]
    5 kgs x 20 reps
    6,25 x 16
    7,5 x 15
    V = 51

    One Arm Lat Pulldowns:
    20 x 13
    22,5 x 12
    25 x 9
    26,5 x 6
    V = 40

    Lat Pulldowns:
    30 x 15
    40 x 12
    50 x 10
    50 x 8
    V = 45

    Seated Cable Rows:
    60 x 13
    65 x 12
    70 x 10
    72,5 x 8
    V = 43

    Facepulls:
    20 x 12 x 4
    V = 48

    Preacher Curls:
    13,5 x 3
    12,5 x 5
    12,5 x 4
    10 x 8
    10 x 7
    V = 27

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  10. #40
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  11. #41
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    05 Oct 2018 Fri

    CHEST + TRICEPS

    So this is another good high volume high intensity workout in the books. Bench Press was tough as hell but I believe I am almost back to my old strength levels. I am going to change the parameters next rotation. I will be benching twice. I will work up to a relative max in the first workout similar to today and work in the 90%+ range for 2-3 sets. Then the second workout is going to be about taking 100 kgs (for now) to failure for 3-4 sets. You might wonder why I need to care about strength when I am specifically chasing muscle growth right now. The thing is, with my shoulder dislocations, I have a walk a fine line between rep work and shoulder stability. So when I lift heavy it actually helps my shoulders stay stable and all the rep work that I do with front raises, side raises, chest flyes, etc can sometimes hurt me. So in a way I need the heavy lifting so that I can keep doing the isolation work that also helps growth (but it comes at a risk).

    Bench Press:
    Zero Leg Drive
    100 kgs x 2 reps
    107,5 x 2
    115 x 1 Relative Max
    107,5 x 3
    100 x 6; 90 x 4 Dropset
    75 x 12
    V = 30

    Cable Chest Flyes:
    4,5 x 13 x 4 sets
    V = 52

    Tricep Pulley Pressdowns:
    15 x 18
    17,5 x 12
    20 x 10
    22,5 x 8
    22,5 x 6
    V = 54

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  12. #42
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  13. #43
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  14. #44
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    08 Oct 2018 Mon

    LOW BOX SQUATS Main Event

    Tonight’s workout was stellar. I am super happy with 165 kgs x 2 reps x 2 sets on Low Box Squats. I focused on squatting down and not back and I tried my best not to rock at the bottom. Staying tight throughout the movement is a tough nut to crack. I also tried to pause consistently with every rep but I think on the 165’s I got a bit excited and cut the pause a bit short on the first rep and then compensated with the second or something. I’ll get better with time. But I am happy with 165 x 2 x 2. I am going to work to a triple with 165 before I pile on more weight. And soon I will be off Honeymoon Period Progression and I will progress in a manner similar to how I did with Good Mornings and Anderson Good Mornings.

    Warm-ups & Acclimation:
    Dynamic Stretches
    Mobility Drills
    Piriformis Stretch
    ISO Band Holds:
    Low to High Rows No. 2
    High to Low Rows No. 2
    Front Plate Squats:
    5 kgs x 5 reps
    10 x 5
    Low Box Squats:
    20 x 3
    75 x 3
    105 x 3
    120 x 1

    Low Box Squats:
    Honeymoon Period Progression
    130 x 3
    135 x 2
    140 x 3
    145 x 2
    150 x 3 PR
    155 x 2
    165 x 2 PR
    165 x 2
    127,5 x 4 + 2 = 6 Rest-Paused
    V = 25

    Extra Stuff:
    Chest Cable Flyes:
    4,5 x 15 x 3 sets = 45
    Traps Hise Shrugs:
    30 x 20 x 2 = 40
    Tricep Pulley Pressdowns:
    20 x 10 x 3 = 30

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  15. #45
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  16. #46
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    09 Oct 2018 Tue

    BACK + TRAPS

    Solid high volume workout in the books.

    One Arm Lat Pulldowns:
    20 kgs x 13 reps
    20 x 12
    22,5 x 10
    25 x 8
    26,5 x 6
    V = 49

    One Arm Cable Rows:
    20 x 8
    20 x 10
    20 x 10
    22,5 x 8
    25 x 6
    V = 42

    Seated Cable Rows:
    60 x 12
    62,5 x 10
    65 x 9
    67,5 x 8
    70 x 7
    V = 46

    Barbell Rows:
    100 x 5 x 5 sets
    V = 25

    Hise Shrugs:
    30 x 20 x 5
    V = 100

    Cable Upright Rows:
    20 x 10 x 5
    V = 50

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  17. #47
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  18. #48
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    10 Oct 2018 Wed

    BICEPS

    I think I have figured out what to do to make my Biceps kick in.

    Cable Curls with Rope:
    20 kgs x 10 reps
    20 x 11
    22,5 x 9
    22,5 x 9
    25 x 8
    26,5 x 7
    V = 54

    Cable Curls with Bar:
    26,5 x 9
    26,5 x 8
    25 x 10
    22,5 x 12
    20 x 15
    20 x 15
    V = 69

    DB Preacher Curls:
    10 x 6
    15 x 3
    15 x 2
    10 x 7
    10 x 6
    5 x 12
    V = 36

    Extra Stuff:
    Cable Reverse Wrist Curls:
    25 x 15 x 4 sets
    V = 60
    Cable Wrist Curls:
    25 x 18 x 4
    V = 72
    Seated Overhead Press:
    50 x 5 + 8 + 8 = 21 Rest-Paused

    Video:
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  19. #49
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  20. #50
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    11 Oct 2018 Thu

    TRICEPS

    The weather’s been changing and it has been really messing with my asthma and breathing in general. One of the exercises that has taken the biggest hit is Weighted Dips. I should (ideally) have broken through some PRs on rep work but I keep missing breaths in between and that just throws me off massively. Hopefully this will change in a few weeks once the weather gets cooler and the humidity stops choking me. But despite all that the workout was very good.

    Weighted Dips:
    +38,5 kgs x 3 reps
    +33,5 x 6
    +8,5 x 12
    V = 21

    Tricep Pulley Pushdowns:
    10 x 15
    12,5 x 13
    15 x 13
    17,5 x 9
    20 x 8
    22,5 x 7
    V = 65

    EZ Tricep Extensions:
    30 x 10 x 4 sets
    35 x 7 x 2
    V = 54

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  21. #51
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  22. #52
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    12 Oct 2018 Fri

    GOOD MORNINGS + FOREARMS

    I was in the zone on Good Morning so I went and hit a Rep PR of 185 kgs x 8 reps. This is how I dialed back the overall intensity a bit and gave myself some breathing room from the 1RMs I have been flirting with. Good workout.

    Warm-Ups & Acclimation:
    Mobility Drills
    Dynamic Stretches
    Front Plate Squats:
    5 kgs x 5 reps
    10 x 5
    No. 2 ISO Band Holds:
    Low to High Rows
    High to Low Rows
    SSB Good Mornings:
    35 x 5
    85 x 3
    105 x 3
    135 x 3
    155 x 3

    Heavy Good Mornings:
    175 x 3
    185 x 8 PR
    205 x 3
    V = 14

    Forearms:
    Cable Reverse Wrist Curls:
    25 x 15 x 4 sets
    V = 60
    Cable Wrist Curls:
    25 x 18 x 4
    V = 72
    Cable Reverse Bicep Curls:
    15 x 8 x 4
    V = 32

    Video:
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  23. #53
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    13 Oct 2018 Sat

    CHEST

    Bench Press really wrecked the hell out of my shoulders and biceps. You’d think my chest would get worked over but nope! Shoulders and biceps bore the brunt of this so I am very happy to have these Cable Chest Flyes to bombard the pecs. I worked up to 116 kgs as a Relative Max on BP so I am happy. I will inch my way back to 120 and pass it this time.

    Bench Press:
    Zero Leg Drive
    100 kgs x 2 reps
    110 x 2
    116 x 1 Relative Max
    107,5 x 4
    100 x 5; 90 x 3 Drop Set
    85 x 10
    V = 27

    Cable Chest Flyes:
    4,5 x 15 x 7 sets
    V = 105

    Extra Stuff:
    Cable Side Raises:
    2,5 x 8 x 2
    V = 16
    Cable Front Raises:
    2,5 x 8 x 2
    V = 16
    Neck Training:
    No. 1 Band x 120 seconds
    ISO Holds
    Front, Back, Left and Right

    Video:
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    14 Oct 2018 Sun

    BACK + TRAPS

    I micro-loaded each exercise wherever I could and inched forward with the intensity while maintaining volume so I’m happy. Baby steps to progress.

    One Arm Lat Pulldowns:
    20 kgs x 15 reps
    22,5 x 11
    25 x 8
    26,5 x 8
    26,5 x 7
    V = 49

    One Arm Cable Rows:
    20 x 12
    20 x 10
    22,5 x 10
    22,5 x 9
    25 x 8
    V = 49

    Seated Cable Rows:
    60 x 15
    65 x 12
    65 x 10
    67,5 x 10
    70 x 8
    V = 55

    Barbell Rows:
    100 x 6 x 5 sets
    V = 30

    Hise Shrugs:
    32,5 x 20 x 5
    V = 100

    Upright Rows:
    21 x 10 x 5
    V = 50

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    15 Oct 2018 Mon

    SHOULDERS

    Overhead Presses have really become the black sheep in my portfolio of big lifts. I nailed 93,5 kgs for a Relative Max today while weighing in at 92 kgs. I was hoping for a 95 Relative Max but ever since I’ve been treating Bench Press aggressively my OHP has reached a limit. I’m not worried, however. I am packing on size and improving on the isolation work through fractional loading and therefore I know that in the long haul this will all balance itself out. Plus, if I get hungry for a big OHP all I have to do is remove the emphasis on bench and I’ll bounce back pretty quick.

    Overhead Press:
    93,5 kgs x 1 rep Relative Max
    91 x 1
    87,5 x 1
    82,5 x 3
    75 x 5
    V = 11

    Cable Side Raises:
    2,75 x 10 x 5 sets
    V = 50

    Cable Front Raises:
    2,75 x 10 x 5
    V = 50

    Extra Stuff: Forearms
    Cable Reverse Wrist Curls:
    25 x 20 x 2
    V = 40
    Cable Wrist Curls:
    25 x 20 x 2
    V = 40
    Cable Reverse Curls:
    15 x 10 x 2
    V = 20

    Video:
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    16 Oct 2018 Tue

    TRICEPS + BICEPS

    This was a good high volume arm day. I need to assess whether this is worth effort, however. I prefer training each muscle separately.

    Weighted Dips:
    +8,5 kgs x 17 reps
    +8,5 x 11
    V = 28

    Tricep Pulley Pushdowns:
    10 x 15
    15 x 11
    20 x 7
    22,5 x 6
    23,5 x 5
    V = 44

    EZ Tricep Extensions:
    30 x 10 x 3 sets
    V = 30

    Cable Curls with Rope:
    20 x 11
    25 x 8
    26,5 x 5
    26,5 x 5
    V = 29

    Cable Curls with Bar:
    26,5 x 6
    26,5 x 8
    25 x 8
    20 x 12
    V = 34

    Preacher Curls:
    15 x 3
    10 x 8
    V = 11

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