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
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02-05-2020, 03:41 PM #211trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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02-08-2020, 08:10 AM #212
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.trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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02-08-2020, 04:11 PM #213
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02-09-2020, 07:11 AM #214
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 3x12trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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02-11-2020, 02:49 PM #215
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 2x25trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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02-15-2020, 07:47 AM #216
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 3x20trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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02-16-2020, 07:43 AM #217
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 setsLast edited by xRequiem; 02-17-2020 at 05:29 PM.
trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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02-17-2020, 12:44 PM #218
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.Lifetime PR's
Squat 445 w/ wraps (405 raw no wraps)
Competition Bench 275
Deadlift 435
Training Log:
https://forum.bodybuilding.com/showthread.php?t=177139451
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02-19-2020, 04:16 PM #219
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.trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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02-20-2020, 05:13 PM #220
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
50x12trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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02-22-2020, 10:43 AM #221
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 4x20trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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02-23-2020, 08:15 AM #222
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 3x12trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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02-25-2020, 12:00 PM #223
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
2x6trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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02-26-2020, 08:45 AM #224
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
2x8trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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02-27-2020, 09:19 AM #225
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 3x10trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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03-01-2020, 07:49 AM #226
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.trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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03-03-2020, 03:29 PM #227
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.trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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03-04-2020, 02:34 PM #228
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
40x12trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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03-08-2020, 06:29 AM #229
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.trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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03-08-2020, 07:12 PM #230
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03-08-2020, 08:06 PM #231
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03-11-2020, 05:08 AM #232
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.
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.trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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03-11-2020, 02:33 PM #233
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
Somexsometrying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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03-14-2020, 07:18 AM #234
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.trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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03-15-2020, 08:27 AM #235
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)trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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03-31-2020, 08:43 AM #236
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.
trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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04-19-2020, 12:19 PM #237
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.
trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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05-02-2020, 02:53 PM #238
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05-15-2020, 11:42 AM #239
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".trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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05-15-2020, 02:51 PM #240
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.trying to get strong again
training log
https://forum.bodybuilding.com/showthread.php?t=178444371&p=1605861201#post1605861201
For uneventful videos of me lifting
https://www.instagram.com/jawn.mcintyre/
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