Back From The Dead Again; Journey to Strong

[musclehead09]

Wednesday September 30, 2020 AM

Warmup - arm circles + band work

Close Grip Bench Press
*45 2x10
*95x8
*135x5
*160x3
*185x1
*205x2 (right hand hurt really bad cut this set short)
205x6 (much better)

Backoff set
175x10

OHP
*45x5
*65x5
*85x3
*100x1
115x5 (great progress so far now that I’m hitting OHP consistently again)

Backoff set
95x7 (surprisingly hard and less than I expected but the preceding set and close grip work was high RPE)

Bodyweight Dips
BWx10+5+3 (rest pause)

Band Pushdown
2 Monster Minis x15+8+7 (rest pause)

Side Raise
20’s x15,10,8 (massive burn)


Another great session in the books. My triceps are looking pretty good now compared to before.


PM Cardio
Slow Walk - 28:52

[Anthony21]

Solid press work man. OHP has been such a hard lift to progress at for me. I'm kind of glad I'm giving it a break right now lol.

[musclehead09]

Solid press work man. OHP has been such a hard lift to progress at for me. I'm kind of glad I'm giving it a break right now lol.

Thanks man, yeah I’ve always sucked at OHP. Best I’ve done standing strict may have been 150x1 and seated strict 155x2. I did 165-175 1-2 a few years back to my chin or nose seated. I’m doing it standing strict for now.

[musclehead09]

Friday October 2, 2020

Leg Day

Went to commercial gym today just for one time to get a feel for the machines again as I want to get some machines for my garage gym.

Sumo Deadlift
*155 2x5 (1 sumo, 1 conventional)
*221x3
*265x1
*315x1
*331x1
375x2 (failed third rep)

Deficit Stiff Leg Deadlift (Beltless)
265x6

Leg Press
*2 plates per side x10
*3 plates per side x8
*4 plates per side x6
5 plates per side x5

Backoff set
3 plates per side x20 (pretty sick pump)

Leg Extension
70x15
90x15
110x15 (wheww the burn)

Seated Leg Curl
50x15
70x12
90x6 (trembling on this set)

Hack Calf Press
180x15+8+6 (rest pause + 3 count hold at top and bottom)


All machine work was executed with a controlled tempo. Definitely looking into an adjustable leg extension/leg curl machine first since that’s cheaper but also want a leg Press/hack squat from Titan Fitness possibly. Trying to see real reviews on these machines.

Sumo Deadlift sucked but haven’t done them in awhile. Also never deloaded like I said I would but doing a rotating PPL split has me feeling more recovered with an extra day of rest or 2 between muscles at times. I will press on for another week and then likely take a more formal Deload by decreasing intensity.

[Anthony21]

Friday October 2, 2020

Leg Day

Went to commercial gym today just for one time to get a feel for the machines again as I want to get some machines for my garage gym.

Sumo Deadlift
*155 2x5 (1 sumo, 1 conventional)
*221x3
*265x1
*315x1
*331x1
375x2 (failed third rep)

Deficit Stiff Leg Deadlift (Beltless)
265x6

Leg Press
*2 plates per side x10
*3 plates per side x8
*4 plates per side x6
5 plates per side x5

Backoff set
3 plates per side x20 (pretty sick pump)

Leg Extension
70x15
90x15
110x15 (wheww the burn)

Seated Leg Curl
50x15
70x12
90x6 (trembling on this set)

Hack Calf Press
180x15+8+6 (rest pause + 3 count hold at top and bottom)


All machine work was executed with a controlled tempo. Definitely looking into an adjustable leg extension/leg curl machine first since that’s cheaper but also want a leg Press/hack squat from Titan Fitness possibly. Trying to see real reviews on these machines.

Sumo Deadlift sucked but haven’t done them in awhile. Also never deloaded like I said I would but doing a rotating PPL split has me feeling more recovered with an extra day of rest or 2 between muscles at times. I will press on for another week and then likely take a more formal Deload by decreasing intensity.

If you have a ******** you should join the Home Gym Community group. You have tons of members that give some good advice and reviews on equipment.

[musclehead09]

If you have a ******** you should join the Home Gym Community group. You have tons of members that give some good advice and reviews on equipment.

Oh sweet thanks dude I will join now!

[musclehead09]

Saturday October 3, 2020

Pull Day

Warmup - Band work 30 reps

Rack Chin (3 second negatives)
BWx8
BW + 10 lbs x8
BW + 21 lbs x6

Backoff set
BWx8+4+2 (rest pause)

Meadow Row
Bar + 25 x8
Bar + 50 x8

Backoff set
Bar + 25 x10

Incline Chest Sup DB Face Pull
20’s 3x15

Hammer Curl
*20’s x10
*30’s x6
35’s x8+4+3 (rests pause, brutal)

Reverse Barbell Curl
45 2x10, 1x8 (sucked; need an EZ Curl Bar)

Reverse Wrist Curl
45 2x15

Decline Sit-up (3 second negative)
BW 2x12


Found a bunch of good reviews on the community page for the Titan fitness leg ext/leg curl so I ordered one this morning! Also saw they recommend checking Marketplace daily on ******** so I will do that for leg presses/hack squats and cable systems.

[musclehead09]

PM Cardio

Slow Walk - 27:11

[musclehead09]

Sunday October 4, 2020

Push Day

Band work - 60 Reps

Flat DB Bench Press
*35’s x12
*50’s x10
*60’s x8
80’s x6
95’s x5 (Olympic DB PR)

Backoff set
80’s x8

Incline Bench Press
*45x6
*95x6
115x6
135x6
155x6

Superset
Incline Band Fly Monster Minis 2x15
Push-up BW x15,10

Side Raise
20’s x18,12,8 (massive delt pump)

Bent Over Lateral
20’s 2x20

Incline DB Tri Extension
20’s x15
25’s x15+6+4 (rest pause; tris on fire)

Band Pushdown (cross body)
2 Monster Minis 3x12


This was an awesome workout. Olympic Dumbbell handles suck for benching as they’re so much more difficult to stabilize. My best with regular dumbbells was 100’s x8 so I’m happy with this workout. Massive pump in my pecs, Delts and tris plus nearing all time PRs on some assistance and accessory work across the board. Should lend well to whenever I switch focus to more strength focused work. For now training on the rotating PPL after talking to John Meadows as off season type work for Hypertrophy.

[musclehead09]

PM Cardio

Fast Walk - 23:11

I hit 1 mile in about 16:55 during this walk.

By the end I was absolutely starving I felt sick actually. I realized my fat and carb intake were a little lower than usual at this point in the day/night than they had been in recent weeks. Ended up eating a serving of peanut butter, orange juice, watermelon and a cheese stick to get them up to end of day targets. Now just time for a casein shake.

We’ll see how I take getting to leaner levels. I’d probably add longer walks first followed by dropping fat intake. If I ever want to get peeled I know towards the end carb intake will be low (any diet even renaissance Periodization will require that). At this point I’ve had fun eating healthier than ever on Vertical without meticulous tracking yet but I know where my macros are ballparked at least with protein being the only one I am the strictest on.

[musclehead09]

Tuesday October 6, 2020

Leg Day AM

SSB Calf Raise
61x20
111x12
131x9 (3 sec hold top and bottom)
151x8 (3 sec hold top and bottom)
***Calves were screaming here

High Bar Squat
*45 2x6
*135x6
*185x6
225x6 (add belt)
250x6
275x6

Good Morning
135 3x6

Stationary Lunge
BW 2x20 (per leg)


Only had 5 hours of sleep due to work and doing homework all night but was wide awake at 6:20am so decided to train. Used preworkout but my body was definitely fatigued from lack of sleep.

Also walked for 25:36 last night as a break from work and homework. Got 1 mile in 16:50.

[allthetalldudes]

Great work, man. Keep it up.

[musclehead09]

Great work, man. Keep it up.

Thanks man, appreciate it.

[musclehead09]

2 slow walks today; 1 under 10 minutes and the other right over 20 minutes. Exhausted so no lifting today. Will do upper body tomorrow in the AM.

[Anthony21]

Solid training bro. Walks are underrated for active recovery.

[musclehead09]

Solid training bro. Walks are underrated for active recovery.

Thanks a lot dude; definitely agreed I love taking walks in this nice cool weather now that it’s fall.

Also found a great deal for a hammer strength leg press at third of market value today. Have that and a leg ext/leg curl machine coming in tomorrow so leg days are about to get real brutal.

[musclehead09]

Thursday October 8, 2020

Quick AM Back/Ab workout (didn’t have much time)

Barbell Row
*45 2x10
*95x6
*135x5
155x5
175x6

Backoff set
135x12

Pull-up
BW 2x5, 1x6

One Arm DB Row
60x8
70x8

Lying Leg Raise
BW 2x10

[musclehead09]

Walked 30+ minutes last night at a fast pace

Saturday October 10, 2020

Chest/Arms

Warmup
Walk 17:32
Band Work - 70 reps

Bench Press
*45x12
*95x10
*135x8
*160x8
185x6
210x6
225x3
225x4

Incline DB Fly
20’s x12
25’s x10
30’s x10
35’s x8 (good set)

Weighted Dip
BWx8
BW + 10 x8
BW + 25 x8 (pinky hurt lol; good set though)

Skullcrusher
*45x8
55x10
65x8
75x6 (hard and good)

Band Pushdown (cross body)
2 Monster minis (3-6” from bottom) 3x12

Barbell Curl
*45x8
60x8
75x6
90x6 (sweet; love swapping biceps w/ Delts between push and pull days so I can hit them both fresh)

Hammer Curl
35’s x10 (alternating)
35’s x10 (together)

Incline DB Curl
20’s 3x8

[musclehead09]

Sunday October 11, 2020

Leg Day

Warmup - Walk 24 minutes

SSB Standing Calf Raise
61x20
111x15
131x12
151x10
171x8

Calf Press
298x16,13,11

Lying Leg Curl
10x15
20x12
30x8
40x8 + 8 partials (brutal)

Stiff Legged Deadlift (w/ 25’s, 10’s, and 5’s)
*95x8
*145x8
195x8 (add belt)
245x6

SSB Hatfield Squat
*61x8
*111x8
*151x6
201x6 (add belt)
221x6
241x8 (brutal PR)

Sumo Leg Press
*298x10
388x10,8


Absolutely loved this workout. The lying leg curl and leg press machines are the most difficult ones I’ve ever used so weight will be quite a bit less than usual. The leg press is a commercial hammer strength one and the starting weight is 118 lbs. The lying leg curl is an ancient one from a local sports store and it feels amazing even with a lot of rust.

[musclehead09]

So I’m really thinking about training for bodybuilding/physique at this point. It’s something I wanted to do for ages but never stuck to a diet. My training has resembled that of a bodybuilder as of late and with Chron’s disease I’ve been forced to eat a lot healthier. At this point it’s just tracking my fat and carbs daily (I know my protein intake already).

I’d like to continue this log as not only have I had it open for over a year and a half; I also know eventually I will want to powerlift again. So while this is the powerlifting section for logs I’d like to keep it open. If anyone else thinks I should open a new log in another section let me know. I don’t think this forum has rules about that.

[Anthony21]

Sometimes training goals change and that's all good. I at one point got burnt out with power lifting and took a break from that specific training. Just recently I got that passion for it again thus my training reflects it.

Do what makes you happy and keeps you engaged in your training.

[musclehead09]

Sometimes training goals change and that's all good. I at one point got burnt out with power lifting and took a break from that specific training. Just recently I got that passion for it again thus my training reflects it.

Do what makes you happy and keeps you engaged in your training.

Definitely! I enjoyed this style of training last year for some time but I’ll probably be running this for a longer term now. I kept this log open while doing it last year so I’ll just keep using this one. I like having this as my longest running log and don’t want to make a new one just for a change in goals are this point. At least not yet.

[musclehead09]

Monday October 12, 2020

Back & Shoulders

Warmup
Walk 26:57
Band work - 60 reps total


Rack Chins
BWx8
BW + 10 x8
BW + 21 x8 (PR)

Backoff set
BWx8

Meadow Row
*Bar + 25 x8
Bar + 50 x8
Bar + 60 x8 (10 more lbs than last time but not a PR yet)

T-Bar Row
*Bar + 25 x10 (feeder chain attachment)
*Bar + 50 x10 (feeder chain attachment)
Bar + 75 x10 (hands clasped)
Bar + 100 x10 (hands clasped)

Seated OHP
*45x8
*65x8
85x6
105x6

Side Raise
20’s x20 (PR), 12,10

Incline Rear Lateral
20’s 3x15

Behind the Back Shrug
115x15
135x12
155x10
(These felt much better than normal shrugs)


Overall great work work today. My back and Delts are showing more detail now than they have in years from the past month of training. Also down to 180 today.

[musclehead09]

Wednesday October 14, 2020

Chest & Arms (PM Workout. AM Bodyweight 179)

Warmup
Walk 16 mins
Band work - 60 reps

Incline DB Press
*30’s x12
*45’s x10
60’s x8
75’s x8

Incline BB Bench
*45 2x6
*95x6
*115x6
*135x6
155x6 (much easier than last time)
165x6 (10 more lbs; 20 off my old 6RM)

Band Crossover
Monster Minis 3x15

DB Pinwheel Curl
*20’s x12
25’s x10
30’s x10
35’s x8

Barbell Spider Curl
*45x8
*65x8
75x8
85x12

Band Pushdown (Cross Body)
Red Minis (4 hands up) 4x15

Incline Skullcrusher
45 3x10


Also took an 11 minute walk after my last solid meal. Walked 10-11 minutes last night too.

[musclehead09]

Thursday October 15, 2020

Leg Day (AM Workout; AM Bodyweight 182)

Leg Extension
*10x15
20x12
30x10
40x10 + 20x10 + 10x15 (dropset)

Front Squat
*45x6
*75x6
*105x6
135x6
160x6
185x6

Leg Press
*298x6
388 2x8
388x12 (this is why I like pushing, last 2 sets felt hard but I knocked out 12 here)

Calf Press
208x20,14,12,10,10,8

DB RDL
60’s x12
70’s 2x8

Lying Leg Curl
20x15,10

[musclehead09]

Friday October 16, 2020

Back & Shoulders + Extra Abs/Calves (AM Bodyweight - 180.1)

Warmup
Rear Delt Band Work - 100 Reps total

Standing OHP
*45 2x6
*65x6
*85x4
100x4
115x5 (failed on 6)

Backoff set
95x10 (best 10 rep set since I’ve come back from Chron’s flare in July/August)

One Arm DB Row
*60x8
70x8
80x8
90x8 (15-20 lbs off my best now)

Rack Chin
BWx10,8,6,5 (good stretch and pump)

Side Raise
25’s x10,8

Bent Over Lateral
25’s 2x10

DB Upright Row
25’s 2x8

Decline Sit-up
BWx10
BW + 10 lbs 1x10, 2x8

Single Leg Calf Raise
BW 2x15, 1x12


Almost the best my Delts have ever looked after this workout. Can’t wait to see what I’ll look like at single digit bodyfat by/in 2021.

Also walked around I think 25 minutes last night.

[musclehead09]

Saturday October 17, 2020

Slow walk - 26:33

1 mile in 19:50


Definitely sleep deprived. Going to try to get a lot tonight...

[musclehead09]

Sunday October 18, 2020

Chest & Arms (AM Bodyweight 179.6; AM Workout)

Warmup
Band work - 60 reps; Arm Circles 40 total

Barbell Curl
*45x10
*60x8
*75x6
85x4
95x4 (failed on 5)

Backoff sets
65 2x10

Hammer Curl
30’s 2x10, 1x8

Incline DB Curl
20’s x12,8,8,6

Flat Bench Press
*45x12
*95x10
*135x8
*165x6
195x6
215x6 (cheated last rep; had 11 reps when I was 200+ lbs but this is the best rep work I’ve done under 180)

Incline DB Press
60’s x8
65’s x8
70’s x6

Bodyweight Dip
BWx8,7

Band Pushdown (Cross Body)
Red Minis (double knot; 5 hands up) x15,10

Mechanical Backoff Sets
Red Minis (double knot; 3 hands up) 2x10

[musclehead09]

PM Cardio

Fast Walk - 28:12

Got 1 mile in 17 minutes

[musclehead09]

Monday October 19, 2020

Leg Day (AM Workout; AM BW 181)

SSB Calf Raise
81x20
111x15
131x12
151x12 (PR)
171x10 (PR)
181x8 (PR)

SLDL w/ small plates only
*45x10
*95x8
*145x8
*195x6
245x6
275x4

Lying Leg Curl
10x15
20x8
30x8 (completely @10 RPE)

Sumo Leg Press
*208x10
*298x6
368 2x8, 1x6 (left adductor hurt so cut this and quad work in general short today)

V-up
BWx12,10,8