Skinny Vegan Attempting to Reach Former Heights

[xRequiem]

Week 3 Day 4 Creeping Death - Chest/Shoulders

Machine Press
120x15
140x12
160x9
175x6

Pec Minor Dips
4x15

Over and Backs
6x8

Machine Flies
60x20
70x20
Notes: 1 second hold

Face Pulls
60x15
70x15
80x15
Notes: 1 second hold

High Pulley Rear Delt Flies
30x50
20x25
20x10
Notes: Partials on first two sets

[xRequiem]

Week 4 Day 1 Creeping Death - Legs

Leg Curls
100 3x10
Drop Set: 85x10, 70x8, 55x8, 55x25(partials)

Leg Press
610 3x8

Oly Squats
225x8
275x4
Notes: knees are achey so I cut em short

Leg Press
270x50

DB RDL
70 4x8

Not my best showing. Taken aback by the knee pain. Need to foam roll this week to work it out.

[Filmbuff81]

Still pretty strong work overall.

[xRequiem]

Week 4 Day 2 Creeping Death - Chest/Shoulders

Machine Chest Press
130 4x10

Incline Bench Press
125 3x8

Bench Press
175 4x5
Notes: explosive reps

Stretcher Pushups
Bw 2x15, 13

Spider Crawls
4 sets

Bent over DB Raises
15 3x20

Decline DB Press
25 3x10
Notes: left side only

Seated Calf Raises
100 4x20

Tricep Rope Pushdowns
50 3x12

[xRequiem]

Week 4 Day 3 Creeping Death - Back

Smith Barbell Rows
170 4x10

Chest Supported Machine Rows
130 4x8

One Arm Lat Pulldowns
40 4x8

Trap Bar Deadlifts
245 4x5

Back Extensions
115 4x8

Barbell Curls
45 2x25

[xRequiem]

Week 5 Day 1 Creeping Death - Legs

Seated Leg Curls
100 4x8 +12 partials
Notes:  Partials out of the stretched position. Ouch!

Squats
315 3x8
Leg Press
450 3x10
Notes: One of the hardest (super)sets I've ever done

DB Stiff Legged Deadlifts
80 3x10
Seated Calf Raises
100 3x20

[xRequiem]

Week 5 Day 2 Creeping Death - Chest/Shoulders

Incline DB Press
45 3x10

Incline Smith Press
100 2x8, 12

Decline Smith Press
70x15
90x12
110x9
130x6
Drop set: 110x6, 90x8

Stretcher Pushups
BW 3x12

Close Grip Pushups
BW 2x15

6 Ways
8 5x10

Bent Over Lateral Raises
15 3x15
Spider Crawls
3 sets

[musclehead09]

Continuing to dig the volume in here. Love Meadow’s stuff.

Thinking I will run another bodybuilding block soon again too. Going to attempt to start training early mornings (wake at 5; lift at 6) as I’ve been working late a lot and missing my evening workouts mid week.

[xRequiem]

Week 5 Day 3 Creeping Death - Back

Smith Machine Rows
160 3x8
Drop set: 160x6, 140x6 90x20

Parallel Grip Pulldowns
130 4x8
DB Pullovers
30 4x10

Reeves Deadlifts
115 5x5

Seated Calf Raises
90 3x20
Machine Back Extensions
80 3x20

Least entertaining back day of the routine thus far. Reeves Deadlifts were difficult as my gym doesn't have plates with the molded handle.

[xRequiem]

Week 5 Day 4 Creeping Death - Chest/Shoulders

Machine Press
115x15
130x12
145x9
160x6

Incline Smith Press
50x30
70x20
80x10
Hammer Curls
30 3x12

Destroyer Sets
10x60
7x30
7x10

DB Lateral Raises
15 5x10
Notes: 30 second rest

Vbar Tricep Pushdowns
40x20
45x20
50x20

Vbar Curls
40x12
45x12
50x12

[xRequiem]

Week 6 Day 1 Creeping Death - Legs

Leg Curls
100 3x12
Drop set: 100x12, 80x8, 60x8 +25 partials

Leg Extensions
120 2x10
140 2x10

Leg Press
420 4x10

Beltless Squats
275x8
315x8
335x8

DB Stiff Legged Deadlifts
70 4x10

Seated Calf Raises
50 4x20

[xRequiem]

Week 6 Day 2 Creeping Death - Chest/Shoulders

Vertical Chest Press
170 4x8
Notes: 1 second pause

Incline Bench Press
135x6
145 3x6

Bench Press
165x5
170x5
175x5
180x5
185x5

Barbell Front Raises
45 4x10

Stretcher Pushups
3x15

DB Lateral Raises
20x10
25x10
30x10 - PR
35x10 - cheat reps

Single Arm DB Press
30 3x15
Notes: horizontal grip, left side only

Wide Grip Lat Pulldowns + Reverse Grip Pulldowns
70 3x12

[xRequiem]

Week 6 Day 3 Creeping Death - Back

Smith Rows
180 3x10
Drop set: 180x8, 130x8, 90x25

DB Rows
90 4x10

Lat Pulldown Partials
140 4x8

DB Pullovers
45 4x8

Rack Pulls
315 4x5
Banded Hyper Extensions
BW 4x15

Calf Raises
80 4x12

HLR
2x6

[xRequiem]

Week 6 Day 4 Creeping Death - Chest/Shoulders

Machine Chest Press
150x8
170x8
190x8
210x8
230x8
250x8
230x8
190 2x8
Banded Over And Backs
6x8

Cage Press
115 6x6

Reverse Lateral Raises
15 3x25
Notes: 90 second rest

Spider Crawls
5 sets

Pec Minor Dips
20 3x12

Dips
2x8

[xRequiem]

Week 6 Day 5 Creeping Death - Arms

Vbar Pushdowns
50 6x10
Notes: 30 second rest

Bench Dips
BW 4x8
Notes: 3 second descent
Smith JM Press
50 4x8

DB Curls
25x8
30x8
35x8
30x8
25x8
BB Curls
65 5x6

Lying Ab Machine Thing
4x15

Preacher Curls
25 3x8
Reverse EZ Bar Curls
25 3x10

[xRequiem]

Week 7 Day 1+2 Creeping Death - Legs + Shoulders/Chest

Leg Curls
85 2x12
70 2x12
55 2x12
Notes: 45 second rest

Leg Press
540 4x8

Calf Press
180x15
360x15

DB Press
35x10
40 2x10
Notes: slow reps working on pec activation

Incline Bench Press
135 4x6
Notes: back in Vermont. This bench is complete trash

Close Grip Pushups
5x10
Vbar Pushdowns
50 5x10

Assisted Dips
3x10

Front Squats
135x8
185x6

Single Arm DB Press (left)
25 3x8

**** I'm exhausted.

[xRequiem]

Week 7 Day 3 Creeping Death - Back

Smith Rows
160 4x8
Meadows Rows
50 4x8

Lat Pulldowns
55x20
70x20

**** day. Left gym clothes at home and my body aches. Pretty sure I've got the Wuhan flu.

Think I pulled my lat too. Yay.

[xRequiem]

Week 7 Day 4 Creeping Death - Chest / Shoulders

Incline DB Press
45 8x8

Barbell Front Raises
45 3x12
Seated Calf Raises
180 3x12

Bent over Lateral Raises
20 3x15
Spider Crawls
3 sets

Slight Decline DB Press (left pec)
30x12
35x12
40x12

[xRequiem]

Week 8 Day 1 Creeping Death - Legs

Seated Leg Curls
85x15
100x12
115x9
130x6
70x25

Leg Press
540x10
590x20, 450x8, 360x8, 270x25
Calf Press
180x50
270x30

Front Squats
135x8
185 3x8

Stiff Legged Deadlifts
135x20
185x15

H
590x20 is a huge PR on leg press.

[musclehead09]

Week 8 Day 1 Creeping Death - Legs

Seated Leg Curls
85x15
100x12
115x9
130x6
70x25

Leg Press
540x10
590x20, 450x8, 360x8, 270x25
Calf Press
180x50
270x30

Front Squats
135x8
185 3x8

Stiff Legged Deadlifts
135x20
185x15

H
590x20 is a huge PR on leg press.

That volume made my legs scream haha. Looks great man.

[davidnc67]

When you were a competitive power lifter, were you on the special sauce?

[xRequiem]

Week 8 Day 3 Creeping Death - Back

Meadows Rows
50 3x8
65 2x6

Wide Grip Lat Pulldowns
130 3x8

Deadlift Shrugs
135x5
225x5
275x5
Sumo Deadlifts
315x2
405x2
455x2

Chest Supported Rows
100x8
115x8
130x10

Banded Good Mornings
2x20

Weight up to 191 and my strength returning! Deadlifts were stupid easy. Feel like I can pull 600 if my pec doesn't die. Maybe once I get back to Texas and start lifting with the local PL I'll be more motivated to do so. Also, considering looking for a local sports therapist/better chiro to see if there's anything in addition to the stretches/mobility work I'm currently doing.

When you were a competitive power lifter, were you on the special sauce?

Yep. Lifted for around 4 years. Started on the beginning of my 3rd year. Took a few years off and now I'm about 14 months back to lifting.

[xRequiem]

Week 8 Day 4+5 Creeping Death - Chest + Arms

DB Flies
30 3x10
Neutral Grip DB Press
30 3x10

Barbell Curls
65 5x8
Notes: 60 second rest

Hammer Curls
30 4x10

Rope Pushdowns
50x15
55x13
60x10
65x8, 30x8

Dips
BW 3x10

Pec Minor Dips
Somexsome

[xRequiem]

Week 9 Day 1 Creeping Death - Legs

Leg Curls
100 4x10

Squats
315x6
365x5
405x3
425x3

Leg Press
270 4x15
Calf Press
270 4x15
Notes: 60 second rest on superset

Stiff Legged Deadlifts
205 3x8

Leg Extensions
85 2x8
85x8, 70x8, 55x8, 40x12

Went a bit YOLO on squats today. 425x5+ is there which is a cool feeling. Quite possibly the last leg day I get to do for a while due to covid19 concerns. My friend has a bench and rack with 300lb so at least I'll be able to get some work in.

Also starting my cut today. Doesn't feel right to bulk at times like this.

[xRequiem]

Week 9 Day 2 Creeping Death - Chest/Shoulders

Machine Press
130 4x8
Notes: 1 second hold

Incline DB Press
30x15
40x15
50x12
60x10
70x7

Decline DB Press
40 3x12

Dips
2x20

Vbar Pushdowns
4x10
Close Grip Pushups
4x10

Bent Over Lateral Raises
15 3x15
Spider Crawls
2 sets

Lateral Raises
15 3x15
Spider Crawls
2 sets

Replaced barbell with dumbbells again. I need to get my pec minor area checked out this fall when the coronavirus pandemic is over.(hopefully)

[xRequiem]

I'm still a live and doing what I can. My mountain dog band pack will be here tomorrow. Doing 100 pushups with "The Perfect Pushup" daily for now along with some abs and pull ups. My brother law(back in Tejas!) is about an hour drive both directions from where im staying. He has a bench, squat combo and 300lb. Might try to get over there once or twice a week. Until then, I'll see you around. Unless I decide to post my band sessions.

[xRequiem]

Went to the chiro last week to get my neck checked out(reverse cervical curve yay) and I showed the chiro my pec. He quickly identified I have Poland Syndrome. In my case I don't have a pec major on my left side. Means I'll never be able to achieve an aesthetic physique. Guess I'm coming back to strength training when gyms open back up.

[musclehead09]

Went to the chiro last week to get my neck checked out(reverse cervical curve yay) and I showed the chiro my pec. He quickly identified I have Poland Syndrome. In my case I don't have a pec major on my left side. Means I'll never be able to achieve an aesthetic physique. Guess I'm coming back to strength training when gyms open back up.

Damn dude I’m sorry that really sucks. Hope you’re doing good in these times though.

[xRequiem]

Damn dude I’m sorry that really sucks. Hope you’re doing good in these times though.

It's all good. I was pretty upset at first but that doesn't help anything. My goals now are strength and having fun with my workouts. Time to get strong AF!

Moved back to Texas last month and our Anytime Fitness has a new owner. He's into powerlifting and has added several new squat racks, Texas powerbars and thousands of pounds of bumper plates. I'm ****ing excited to work out tonight. Yep, he's letting me work out. His take on this "we're closed but your key still works".

[xRequiem]

RTS Intermediate Routine Week 1 Day 1

Beltless Squats
275x4
315x4
335x4 @ 8.5

Comp Bench Press
135x4
155x4
175x4 @ 8
185x4 @ 9

3ct Pause Bench
135x5
155x5 @ 8.5

Tricep Rope Pushdowns
100 4x12
Rope Hammer Curls
100 4x12

Tricep Pushdowns
50 4x15
Cable Curls
50 4x15

Not bad.