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  1. #151
    Registered User xRequiem's Avatar
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    11/11/19

    Smith Machine Press
    70x8
    110 3x6

    Seated DB Press
    30 3x12

    Seated Tricep Extensions (both arms)
    30 3x12

    Seated Hammer Curls
    30 3x8

    Bent-over Later Raises
    20 3x8

    Incline Curls
    20 3x10

    Seated Tricep Extensions
    2x8

    30 minutes session. Huge snowstorm rolled through and doubled my commute, etching into my gym time.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  2. #152
    Registered User xRequiem's Avatar
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    11/12/19

    Paused Barbell Bench Press
    135x6
    155x6
    175x6
    190x6
    175x8
    155x8

    Incline DB Press
    45 3x10

    DB Rows
    75 3x8

    DB Flies
    30 3x6

    Tbar Rows
    70x8
    95x8
    115x8

    Barbell Rows
    135 3x8

    HS Incline Press
    90x12
    180x6
    140 2x12

    Meh day. Wanted 205x6 on bench but it wasn't in the cards today. Had to put shoulders/arms and chest/back on consecutive days due to scheduling conflicts. Oh well. Still got work done.
    trying to get strong again

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  3. #153
    Registered User xRequiem's Avatar
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    11/14/19

    Oly Squats
    275x4
    315x4
    365x4
    315x5 - paused

    Standing Calf Raises
    225 2x12

    Leg Press
    200x10
    400x100
    500x9

    Seated Calf Press
    200x12
    400x12
    500x10

    Single leg extensions
    80 2x12

    Leg Curls
    100 3x10

    Mediocre day. Gym was crowded so I skipped SLDL
    trying to get strong again

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    https://forum.bodybuilding.com/showthread.php?t=176698561
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  4. #154
    Registered User xRequiem's Avatar
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    11/16/19

    OHP
    95x8
    120x8
    135x8
    135x6 (push press)

    DB Lateral Raises
    20 4x10

    Seated Tricep Extensions
    20x15
    20 3x12

    Seated Hammer Curls
    20 4x12

    Bent-over Lateral Raises
    20 3x8

    Tricep Kickbacks
    25 3x8

    Concentration Curls
    20 3x8

    SLDL
    135x6
    185x6
    225x6

    Sumo Deadlift
    315x1
    405x2

    BB Upright Rows
    45x8
    70 2x8
    trying to get strong again

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    https://forum.bodybuilding.com/showthread.php?t=176698561
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  5. #155
    Registered User musclehead09's Avatar
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    I’m digging the split. How’s chest/back feel after doing shoulders/arms day before?
    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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  6. #156
    Registered User xRequiem's Avatar
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    Originally Posted by musclehead09 View Post
    I’m digging the split. How’s chest/back feel after doing shoulders/arms day before?
    It's not ideal. Even if you run the 6 day version you still get a once per week chest/back to shoulder/arms. Thinking of changing it to a 4 day split if recovery becomes an issue. I'm not so focused on moving big weights as long as I'm recovering I'll keep with it.


    11/17/19

    Paused Bench Press
    135x6
    155x6
    180x6
    160x8
    160x8

    Pendlay Row
    135 4x8

    DB Flies
    30 4x8

    Tbar Rows
    45x10
    90x10
    115x10

    DB Press
    30x10
    40x10
    50x10

    Seated Cable Rows
    100 4x12

    Cable Press
    60 4x12

    Going to reset bench, squat and ohp to 10s as a quasi-deload.
    trying to get strong again

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    https://forum.bodybuilding.com/showthread.php?t=176698561
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  7. #157
    Registered User xRequiem's Avatar
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    11/19/19

    Olympic Squats
    225x10
    255x10
    275x10
    255x10

    Good Mornings
    135 3x5

    Leg Press
    200x12
    290x12
    400x12

    Calf Press
    200x12
    290x12
    400x12

    Leg Curls
    70x10
    90x10
    110x10

    SLDL
    135x5
    185x5
    205x5
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  8. #158
    Registered User xRequiem's Avatar
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    11/22/19

    OHP
    95x10
    105x10
    115x10
    125x10

    Lateral DB Raises
    15 4x10

    Incline Hammer Curls
    15 4x10

    Seated Tricep Extensions
    15 4x10

    Upright Rows
    40 4x10

    Reverse BB Curls
    40 4x10

    Skull Crushers
    40 4x10

    DB Curls
    15 3x10

    Reverse Lateral Raises
    15 3x10

    Tricep Pushdowns
    10(?) 3x10

    Feeling big today. Lighting is poor so it's difficult to see definition but i look fairly shredded today. Pump was insane. Started eating an orange pwo and I can feel the difference.


    https://ibb.co/DMtBmg6
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    https://forum.bodybuilding.com/showthread.php?t=176698561
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  9. #159
    Registered User xRequiem's Avatar
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    11/23/19

    TnG Bench Press
    135x10
    150x10
    165x10
    175x9

    Decline Bench Press
    135x10
    155 3x8

    Conventional Deadlift
    135x10
    225x10
    275x6
    225x10

    DB Flies
    30 3x10

    Pendlay Rows
    135 3x10

    Incline Chest Press
    45x8 - left pec
    90x10
    55x6 - left pec
    110x10
    55x6
    110x10

    Lat Pulldown
    150x10
    175 2x10

    BW: 181

    Decent day given the 12h turnaround from shoulders and arm.



    Back shot for the boys.
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    trying to get strong again

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    https://forum.bodybuilding.com/showthread.php?t=176698561
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  10. #160
    Registered User xRequiem's Avatar
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    11/24/19

    Low-bar Squats
    225x8
    275x8
    315x8
    335x8

    Good Mornings
    135 2x10

    Calf Raises
    135 2x10

    Leg Press
    200x10
    400x10
    580x10

    Calf Press
    200x10
    400x10

    Leg Curls
    80x10
    100x10
    120x10
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  11. #161
    Registered User xRequiem's Avatar
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    11/26/19

    Seated DB Press
    25x10
    35x10
    45x10
    55x10
    40x18

    DB Lateral Raises
    20 4x10

    Seated Tricep Extensions
    20 4x10

    Seated Hammer Curls
    20 4x10

    BB Upright Rows
    40x10
    50x10
    55x10

    BB Curls
    40x10
    50x10
    55x10

    Skull Crushers
    40x10
    50x10
    55x10

    Reverse Lateral Raises
    20 3x10

    Standing DB Curls
    20 3x10
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  12. #162
    Registered User xRequiem's Avatar
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    11/28/19

    Paused Bench Press
    135x8
    155x8
    165x8
    175x8
    185x8

    Decline DB Press
    50 3x12

    Deadlifts
    225 2x8
    225x6

    Seated Machine Flies
    60x10
    100x100 - someone stole my machine booo

    DB Pullovers
    30 2x10

    Pendlay Rows
    145 3x10

    Lat Pulldowns
    100 3x10
    120x10

    DB Flies
    30 2x8

    BW: 183

    Deadlifts felt awful.
    Last edited by xRequiem; 11-28-2019 at 06:13 AM.
    trying to get strong again

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    https://forum.bodybuilding.com/showthread.php?t=176698561
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  13. #163
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    11/24/19

    Low-bar Squats
    225x8
    275x8
    315x8
    335x8

    Good Mornings
    135 2x10

    Calf Raises
    135 2x10

    Leg Press
    200x10
    400x10
    580x10

    Calf Press
    200x10
    400x10

    Leg Curls
    80x10
    100x10
    120x10
    Nice squats! Everything going good? And happy thanksgiving!
    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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  14. #164
    Registered User xRequiem's Avatar
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    11/30/19

    Low-bar Squats
    225x6
    275x6
    315x6
    345x12

    Leg Press
    200x15
    400 2x15

    Calf Press
    200 3x15

    Leg Curls
    100x10
    120x10

    BW: 184

    Rushed session. Managed to work this in despite packing up to move tomorrow. Lake home here I come!

    Originally Posted by musclehead09 View Post
    Nice squats! Everything going good? And happy thanksgiving!
    Everything is excellent on my end. Never been as content with a job and I live in a beautiful state. Couldn't be happier. How about you?

    Oh and I'm also feeling strong.
    trying to get strong again

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    https://forum.bodybuilding.com/showthread.php?t=176698561
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  15. #165
    Registered User jreacher's Avatar
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    Just checked your log and IG. I'm pretty impressed. I don't know many vegan lifters so I'm curious, what do your meals look like?
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  16. #166
    Registered User xRequiem's Avatar
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    Originally Posted by jreacher View Post
    Just checked your log and IG. I'm pretty impressed. I don't know many vegan lifters so I'm curious, what do your meals look like?
    Thanks for dropping by!

    Bit of a disclaimer: I lifted for 3-4 years, got strong AF and ultimately quit for another 3 years. I'm about 10 months back from my hiatus. I lost around 50lbs. Back then I was not vegan. I went vegan 14 month ago and was vegetarian another 14 months(roughly) before that. I want to point that out because people like to point that out despite the fact I lost 50lbs over the course of 3 years. So yeah some has been muscle memory or whatever you want to call it but I attribute most of my gains to my improved recovery thanks to a lack of inflammatories.

    My diet is (almost) strictly whole food plant based. Processed foods like oils, breads, mock meats are mostly ommited from my diet. We eat tofu or mock meats 1-2x per week. We usually recreate tex-mex meals but with a plant based spin or Indian curries. So a typical meal will usually be a ratio of grain, beans and greens. As simple as that. I do very well on high carb diets. Haven't been tracking since our kitchen is small. Once we move we will begin to meal prep so ill begin to track. I go through 2-3 peridos where I track and I usually get 5-600 carbs 150-200g protein and 50-75g of fat.

    Again I said mostly whole food plant based as I use a carton of soy or oat milk per week and 2-4 scoops of soy isolate and pea/rice protein powders. My wife does most of the cooking so I'm not as familiar with the ingredients, sorry!
    trying to get strong again

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    https://forum.bodybuilding.com/showthread.php?t=176698561
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  17. #167
    Registered User jreacher's Avatar
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    Thanks for providing your diet information.

    I've been toying with some vegetarian and vegan meals but don't know if I could ever go 100%, nor am I sure that would even be best for me. Not looking to debate the pros and cons, I'm just saying...

    I am very carb sensitive and have been cutting successfully on less than 50g (not counting fiber) a day. If I could find more low carb vegan options I would probably dip my feet in deeper.

    I spent years scared of soy, but my most recent research into hormonal repercussions makes me think some things were blown out of proportion. That being said, I hadn't had a significant amount of tofu for probably 20 years and over the past 2 weeks I've consumed two blocks which I combined with almond milk, cocoa, and Splenda, and made into a pudding. I figure the ultimate test will be listening to my body.
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  18. #168
    Registered User xRequiem's Avatar
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    Originally Posted by jreacher View Post
    Thanks for providing your diet information.

    I've been toying with some vegetarian and vegan meals but don't know if I could ever go 100%, nor am I sure that would even be best for me. Not looking to debate the pros and cons, I'm just saying...

    I am very carb sensitive and have been cutting successfully on less than 50g (not counting fiber) a day. If I could find more low carb vegan options I would probably dip my feet in deeper.

    I spent years scared of soy, but my most recent research into hormonal repercussions makes me think some things were blown out of proportion. That being said, I hadn't had a significant amount of tofu for probably 20 years and over the past 2 weeks I've consumed two blocks which I combined with almond milk, cocoa, and Splenda, and made into a pudding. I figure the ultimate test will be listening to my body.
    I feel like an all or nothing approach is just a primer for failure. If I wasn't as concerned with environment change I would probably get on Stan's Vertical Diet or something similar. Definitely do what works best fo you. My wife has Hashimotos and we just reintroduced Salmon into her diet. Two weeks later she feels significantly better. Something that several levothyroxine dosage increase couldn't do.

    12/3/19

    OHP
    95x8
    115x8
    130x8
    140x8

    Slightly Bent-over Lateral Raises (med felt focus)
    25 4x8

    Seated Hammer Curls
    25 4x8

    Seated Tricep Extensions
    25 4x8

    Skull Crushers
    35x8
    45 3x8

    Preacher Curls
    35x8
    45 3x8

    Seated DB Press
    25 4x8

    Cable Curls
    70 4x12

    Single Arm Tricep Pushdowns
    40 4x12

    Cable Front Raises
    40 3x12
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  19. #169
    Registered User xRequiem's Avatar
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    xRequiem is offline
    12/5/19

    Bench Press
    135x12
    155x10
    175x8
    195x6

    Deadlifts
    135x8
    225x8
    275x6

    Incline DB Press
    45x8
    55 3x8

    Pendlay Rows
    155 3x8

    HS Incline Press
    90x12
    140 3x10

    DB Rows
    60 3x12

    My conventional Deadlift is pathetic.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  20. #170
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    11/30/19

    Low-bar Squats
    225x6
    275x6
    315x6
    345x12

    Leg Press
    200x15
    400 2x15

    Calf Press
    200 3x15

    Leg Curls
    100x10
    120x10

    BW: 184

    Rushed session. Managed to work this in despite packing up to move tomorrow. Lake home here I come!



    Everything is excellent on my end. Never been as content with a job and I live in a beautiful state. Couldn't be happier. How about you?

    Oh and I'm also feeling strong.
    Wheww 345x12!!! Exciting. That’s awesome; same here loving my job. Family is doing good too.
    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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  21. #171
    Registered User xRequiem's Avatar
    Join Date: Nov 2010
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    xRequiem is offline
    12/7/19

    Beltless Squats
    225x8
    275x8
    315x8
    365x8

    Standing Calf Raises
    225 3x15

    Good Mornings
    135 3x8

    Leg Press
    200x12
    400 3x12

    Calf Press
    200x12
    400 3x12

    Stiff Legged Deadlift
    115x8
    185 3x8

    BW: 183

    Going to rep out 405 when my belt comes in. 405x8 would be nice.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  22. #172
    Registered User xRequiem's Avatar
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    xRequiem is offline
    12/8/19

    OHP
    95x12
    115x10
    135x8
    150x6

    Lateral Raises
    30 2x8
    25x8

    Incline Hammer Curls
    30x8
    25 2x8

    Seated Tricep Extensions
    30x8
    25 2x8

    Cable Upright Rows
    70x8
    80 2x8

    Ez Bar Curls
    45x8
    50 2x8

    Incline Skull Crushers
    45x8
    50 2x8

    Reverse Lateral Raises
    15 3x10

    Seated DB Curls
    15 3x10

    Lying Tricep Extensions
    15 3x15
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  23. #173
    Registered User xRequiem's Avatar
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    xRequiem is offline
    12/10/19

    Bench Press
    135x8
    165x8
    185x8
    205x8

    Trap Bar Deadlift
    135x8
    215 3x8

    HS Incline Press
    90x8
    140x8
    180 2x8

    BB Rows
    135x8
    155x8
    175x8

    Incline DB Press
    40x8
    50x8
    60x6

    Seated Cable Flies
    40 3x8
    30x8
    20x12
    20x18

    DB Rows
    70 3x8
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  24. #174
    Registered User xRequiem's Avatar
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    xRequiem is offline
    12/12/19

    Squats
    225x8
    275x8
    325x5
    225x8

    Calf Raises
    145 2x12

    Good Mornings
    145 2x8

    Leg Press
    90x12
    180x12
    270x12
    360x12
    450x12

    Calf Press
    90x12
    180x12
    270x12
    360x12

    Leg Extensions
    100 4x12
    Drop Set
    85x12, 70x12, 55x12

    Leg Curls
    100 4x12

    RDL
    135x10
    185 2x10

    Meh session. Didn't eat well today and just wasnt feeling the new gym. What can you expect from a town of 4k? Also left my knee sleeves at home. So there's that. Still got some work in.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  25. #175
    Registered User xRequiem's Avatar
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    xRequiem is offline
    12/14/19

    OHP
    95x8
    110x8
    120x8
    130x8
    140x8
    Drop Set
    120x8, 105x8, 85x8

    DB Lateral Raises
    25 3x8

    Incline Hammer Curls
    25 3x8

    Seated Tricep Extensions
    25 3x8

    Easy Bar Curls
    65 3x8

    Skull Crushers
    65 3x8

    Cable Upright Rows
    40 3x8

    Machine Reverse Flies
    55 4x10

    Standing Alternating DB Curls
    20 4x10

    Seated Calf Raises
    45x20, 80x20, 45x20 (continuous set)
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  26. #176
    Registered User xRequiem's Avatar
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    xRequiem is offline
    12/15/19

    Bench Press
    145x8
    165x8
    185x6
    210x6
    185x9

    Pull-ups
    3x5

    Incline Bench Press
    95x8
    135x6
    115 2x8

    Trap Bar Deadlifts
    135x8
    185x8
    205 2x8

    Chest Supported Tbar Rows
    70 4x8

    Lat Pulldowns
    70 4x15

    Straight Bar Pushdowns
    45 4x12
    35x15, 20x15, 10x15


    Single Arm Chest Press (left side)
    25 2x12

    Cable Flies
    20x12, 15x12, 10x20

    Good session, oh yeah.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  27. #177
    Registered User xRequiem's Avatar
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    xRequiem is offline
    12/17/19

    Squats
    225x15
    275x12
    315x10
    365x8

    Good Mornings
    155 2x8

    Standing Calf Raises
    155 2x12

    Leg Press
    90x20
    180x20

    Calf Press
    90x20
    180x20

    Leg Extensions
    75 2x20

    Leg Curls
    75 2x20

    Had to hurry through this session. Gym closed early due to snow.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  28. #178
    Registered User xRequiem's Avatar
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    xRequiem is offline
    12/19/19

    OHP
    95x12
    115x8
    125x8
    135x8
    145x10

    Lateral Raises
    30 3x6

    Incline DB Curls
    30 3x6

    Seated Tricep Extensions
    30 3x4
    30 3x8

    Cable Curls
    40 2x12

    Cable Upright Rows
    40 2x12

    Tricep Rope Pushdowns
    40x12

    Had to rush. Wife called complaining so I took the hint. Rope Pushdowns were at least 3x harder than any 40lb setting I've used.

    Definitely a PR on OHP.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  29. #179
    Registered User xRequiem's Avatar
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    xRequiem is offline
    12/21/19

    Bench Press
    135x8
    155x8
    175x6
    195x6
    215x6

    Pullups
    3x5

    Decline Close Grip Bench
    135 4x15

    Deadlifts
    225x5
    275x2

    Trap Bar Deadlifts
    135x8

    DB Flies
    35x8
    40x8
    45x8

    Chest Supported Tbar Rows
    25x12
    45x12
    65 3x10
    45x10

    Machine Chest Press
    55x20
    85x12
    100x10
    115x10
    130x10
    100x12

    Machine Chest Row
    70 3x20


    Man I suck at deadlifts now. Want to give up on them.
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  30. #180
    Registered User xRequiem's Avatar
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    xRequiem is offline
    12/22/19

    Squats
    315x4
    365x4
    405x10

    Oly Squats
    315 2x5

    Good Mornings
    155 3x8

    Calf Raises
    155 3x12

    Stiff Legged Deadlift
    135x8
    225x3
    135x8

    Leg Press
    200x8
    400x8
    490x8

    Calf Press
    200x20
    400x20
    200x30

    Huge squat session before a small reload. Wanted 6 but managed 10! Again, my deadlift sucks..
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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