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  1. #181
    Clearly Irrational blue9steel's Avatar
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    Friday Mar 6 - Deload Pull Day
    -----------------------------------
    OVHD 3x105-40s
    DB Pullovers 3x12DPx82.5w40 SETS: 11 11 11
    Face Pulls (3s) 5x15DPx50 SETS: 13 13 13 13 13
    Rear Delt Raise 3x8x152w95
    Hip Thrusts (3s) 3x8x335

    Felt off and maybe coming down with something so I increased calories slightly, skipped workouts, got extra sleep and took extra vitamin C + glutamine on Wed / Thur. Seems to have worked and I was feeling better this morning. Obviously something was going on as my deload this morning felt more like a full workout. I'll take it easy over the weekend and hopefully be fine by Monday.
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  2. #182
    Clearly Irrational blue9steel's Avatar
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    Monday Mar 9 - Deload Push Day
    ---------------------------------------
    Incline Laterals(3s) 3x15DPx15 SETS: 14 10/4 10/4
    Reverse Lunges 3x8Ex135w95 SETS: 8 8 4
    Incline DB Press 3x12DPx60 SETS: 10 10 10
    Wrist Roller 3x3Ex85.25w50

    Starting to get back in the groove but still more tired than normal.

    I've been fairly stuck on reverse lunges for a while so I decided to change things up with more volume, 3x8E instead of 3x3E. Damn, that was hard in a totally different, but good, way.
    Last edited by blue9steel; 03-10-2020 at 01:58 PM.
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  3. #183
    Clearly Irrational blue9steel's Avatar
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    Tuesday Mar 10 - Assist Day
    ---------------------------------
    Band Bench (Purple-small) 3x5x125
    Stand Pushups 5xRP SETS: 11 11 11 11 11
    DB Flys 3x12DPx20 SETS: 10 10 10
    Band Squats (Purple-small) 3x5x125
    Band Good Mornings (Purple-small) 3x5x125
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  4. #184
    Registered User pwsewater's Avatar
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    That's an awesome setup. Sure beats 24 hour fitness.
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  5. #185
    Clearly Irrational blue9steel's Avatar
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    Originally Posted by pwsewater View Post
    That's an awesome setup. Sure beats 24 hour fitness.
    Thanks, I'm pretty happy with it. I've made a few minor purchases since, mostly just things like extra plates, collars, storage pegs, etc. though I did pick up a hip thruster bench. Overall it's been a great purchase and it will all be paid off here in a couple of months.
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  6. #186
    Registered User pwsewater's Avatar
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    Originally Posted by blue9steel View Post
    Thanks, I'm pretty happy with it. I've made a few minor purchases since, mostly just things like extra plates, collars, storage pegs, etc. though I did pick up a hip thruster bench. Overall it's been a great purchase and it will all be paid off here in a couple of months.
    Is it all from one place or did you piece meal it together from a bunch of different stores?
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  7. #187
    Clearly Irrational blue9steel's Avatar
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    The large majority is from Rogue so I could take advantage of their free shipping on large orders. That said, where I couldn't find what I liked there I pieced items together from other places: Rep Fitness, EliteFTS, Powertec, IronMaster etc. plus used items off of Facebook marketplace.

    Full build thread here: https://forum.bodybuilding.com/showt...hp?t=177351261
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  8. #188
    Clearly Irrational blue9steel's Avatar
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    Wednesday Mar 11 - Mass Pull Day
    ----------------------------------------
    Posture Work [CHINx6-40s+NODx20]
    Assisted Neutral Pullups (Purple-large) 3x12DPxbw SETS: 8 8 8
    Cable Rows (3s) 3x12DPx170w110 SETS: 10 10 10
    Plate Raises 5x15DPx25 SETS: 10 10 10 10 10
    CS::Power Cleans/GHR 3x5x170w135 :: 3x10DPxbw (green) SETS: 10 10 10

    Switching to assisted pullups for neutral grip was definitely the right way to go, now we'll just have to see if progressing that leads to the non-assisted gains I want.

    Plate raises worked well, I definitely felt it in my upper back, we'll see if progression works ok.

    Power cleans at 170lbs are starting to feel better, I kind of rushed to that weight since it made loading easier so I've been hanging out till I'm ready to move up again.
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  9. #189
    Clearly Irrational blue9steel's Avatar
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    Thursday Mar 12 - Mass Push Day
    ---------------------------------------
    WSST EZ+18x3-60s
    Arnold Press 3x12DPx45w25 SETS: 8/4 8/4 6/6
    CS::Front/Overhead Squats 3x5x135w135P5T5/45 :: 3x5x73.5w45
    DB Bench 3x15DPx60 SETS: 12 12 12
    Platform Calf Raises 3x20x155
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  10. #190
    Clearly Irrational blue9steel's Avatar
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    Friday Mar 13 - Strength Pull Day
    --------------------------------------
    Chinups 3x5x25wbw
    T-Bar Rows 3x5x201w135
    CS::TRX Reverse Flyes/Bent Laterals 3x10 SETS: 5 4 5 2 :: 3x12DPx20 SETS: 8 8 8
    Romanian Deadlifts 3x8x315

    Apparently progressing those TRX rev flies is going to be hard work, tried to do an extra rep on the first set and only got a half rep, but that was enough to make it so I couldn't even get all five on the next set. I'll do what I can there and do rep progression at the end if needed.

    Tried 3x8 for the RDLs today, although it maintained tension better I didn't like it. I got form breakdown near the end of the set and it didn't feel as good. I'm going to switch back to 5x5 for this one.
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  11. #191
    Clearly Irrational blue9steel's Avatar
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    Monday Mar 16 - Strength Push Day
    ------------------------------------------
    XLEG 3x50-60s
    Bradford Press 3x5x102wbar
    SSB Squats 3x5x205w135
    CS::Roman Situps/Reverse Curls 3x15DPx20 SETS: 15 12 12 :: EZ+31-3x10
    Bench 3x10DPx160 SETS: 8 8 8

    Small milestone on SSB Squats today, I moved up to the 35lb plates on the outside.

    Discovered a new side benefit to my home gym, it's a Coronavirus quarantine zone and safe from closure, unlike 24hr fitness.
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  12. #192
    Clearly Irrational blue9steel's Avatar
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    Tuesday Mar 17 - Power Pull Day
    --------------------------------------
    Pullups {HOLDx3-30s} 3x3x45wbw
    V Pulldowns (3s) 3x12DPx140w100 SETS: 9 9 9
    Bent Rows [DORSx3-60s] 3x3x244w185
    Deadlifts 3x3x456.5w315M6

    Good session today, ready to move up on deadlifts.
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  13. #193
    Clearly Irrational blue9steel's Avatar
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    Wednesday Mar 18 - Power Push Day
    ------------------------------------------
    Warmup [BIKE-5m@16]
    Overhead Press 3x3x161w95
    Squats 3x3x298w225/135P5T5
    Bench 3x3x205.25w135
    Dips 3x8x40wbw

    Didn't sleep great last night and was a bit distracted this morning but managed to squeeze in a decent workout anyways. I did forget to go up on Dips like I was supposed to but otherwise things went reasonably well.
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  14. #194
    Clearly Irrational blue9steel's Avatar
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    Thursday Mar 19 - Deload Pull Day
    ----------------------------------------
    OVHD 3x110-40s
    DB Pullovers 3x12DPx82.5w40 SETS: 12 12 8
    Face Pulls (3s) 5x15DPx50 SETS: 14 14 14 14 14
    Rear Delt Raise 3x8x152w95
    Hip Thrusts (3s) 3x8x335

    Felt tired this morning, which is fairly normal for end of cycle but it was more than usual. I've been under extra personal stress lately so my recovery is probably somewhat impacted. I'll be keeping a close eye on that and getting extra sleep and/or calories as seem warranted.

    My cut has been grinding along slowly at about 0.3lb/wk (fairly wide variance though from +0.08 to -0.70). In theory if I had perfect macros I could cut another 155 calories a day but otherwise I'm doing about as well as can be expected while sticking to real food, hitting my fiber goals and not doing keto. Current averages from five week data:

    2071 Calories
    146 Protein
    174 Carbs
    91 Fat
    35 Fiber

    Hunger is under control and I can likely keep this pace up for quite a while with brief interruptions here and there for social events and unplanned meals. I tried ramping up daily walking to increase calorie burn but that lead to knee problems. I think I have capacity for a bit of weekend cardio but not a huge amount so I'm reasonably constrained there. For now I'm just accepting that things are going to be slow.
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  15. #195
    Registered User shaneinga's Avatar
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    Bunch of solid work going on in here. Moving some great weights on those squats and deads as usual.
    IG @ JustShaneinGa
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  16. #196
    Clearly Irrational blue9steel's Avatar
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    Friday Mar 20 - Deload Push Day
    -------------------------------------
    Incline Laterals(3s) 3x15DPx15 SETS: 14 14 14
    Reverse Lunges 3x8Ex135w95 SETS: 8 8 5
    Incline DB Press 3x12DPx60 SETS: 11 11 11
    Wrist Roller 3x3Ex85.25w50 SETS: 3 2 2 2

    Had some grip trouble today, but I've been struggling at that weight on wrist roller for a bit so no surprise there.

    Those higher volume reverse lunges are a beast, definitely hard though in a different way than the triples.
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  17. #197
    Clearly Irrational blue9steel's Avatar
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    Originally Posted by shaneinga View Post
    Bunch of solid work going on in here. Moving some great weights on those squats and deads as usual.
    Thanks, just nose to the grindstone and moving iron right now.
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  18. #198
    Clearly Irrational blue9steel's Avatar
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    Monday Mar 23 - Assist Day
    --------------------------------
    Band Bench (Purple-small) 3x5x130
    Stand Pushups 5xRP SETS: 12 12 12 12 12
    DB Flys 3x12DPx20 SETS: 11 11 11
    Band Squats (Purple-small) 3x5x130
    Band Good Mornings (Purple-small) 3x5x130
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  19. #199
    Clearly Irrational blue9steel's Avatar
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    Tuesday Mar 24 - Mass Pull Day
    ---------------------------------
    Posture Work [CHINx6-40s+NODx20]
    Assisted Neutral Pullups (Purple-large) 3x15DPxbw SETS: 9 9 9
    Cable Rows (3s) 3x12DPx170w110 SETS: 11 11 11
    Plate Raises 5x15DPx25 SETS: 11 11 11 11 11
    CS::Power Cleans/GHR 3x5x170w135 :: 3x10DPxbw (green) SETS: 10 10 10
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  20. #200
    Clearly Irrational blue9steel's Avatar
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    Wednesday Mar 25 - Mass Push Day
    -----------------------------------------
    WSST EZ+19x3-60s
    Arnold Press 3x12DPx45w25 SETS: 8/4 8/4 7/5
    CS::Front/Overhead Squats 3x5x135w135P5T5/45 :: 3x5x73.5w45
    DB Bench 3x15DPx60 SETS: 13 13 13
    Platform Calf Raises 3x20x160
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  21. #201
    Clearly Irrational blue9steel's Avatar
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    Thursday Mar 26 - Strength Pull Day
    ------------------------------------------
    Chinups 3x5x25.25wbw
    T-Bar Rows 3x5x201.5w135
    CS::TRX Reverse Flyes/Bent Laterals 3x10 SETS: 6 6 6 :: 3x12DPx20 SETS: 9 9 9
    Romanian Deadlifts 5x5x320

    RDLs were definitely better as 5x5, keeping it that way. Starting to make progress on Rev Flies now that I sorted out my form.

    Had to put down one of our dogs last week, was pretty sad about that. RIP Gunner, best dog I ever had. Decided to relax my calories for a bit while I dealt with that and stress around the whole Coronavirus / Economic meltdown that's going on. Nothing too extreme, I've just been more at maintenance than cutting numbers, gave me a bit of room to do a bit of light drinking and order grub hub a few times.

    Had a good workout this morning even though I had to listen to a corporate conference call while I finished the last half of my session. Let's just say the CEO is much less motivating than heavy metal, at least when it comes to lifting. Really glad I put in a home gym last summer!
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  22. #202
    Clearly Irrational blue9steel's Avatar
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    Friday Mar 27 - Strength Push Day
    ---------------------------------------
    Bench Hip Stretch 3Ex30s
    Bradford Press 3x5x102.5wbar
    SSB Squats 3x5x205w135
    CS::Roman Situps/Reverse Curls 3x15DPx20 SETS: 15 13 13 :: EZ+32-3x10
    Bench 3x10DPx160 SETS: 9 9 9

    Wasn't happy with the progress on the weighted cross leg stretch, going to experiment around a bit to figure out what to replace that with. The goal is to be able to sit with one ankle on the other knee and have my leg lie flat comfortably, which it doesn't currently. Working with computers all day may be good for my paycheck but it's horrible for my flexibility and posture.
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  23. #203
    Humble Megalomaniac ElrondHubbard's Avatar
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    Originally Posted by blue9steel View Post
    Thursday Mar 26 - Strength Pull Day
    ------------------------------------------
    Chinups 3x5x25.25wbw
    T-Bar Rows 3x5x201.5w135
    CS::TRX Reverse Flyes/Bent Laterals 3x10 SETS: 6 6 6 :: 3x12DPx20 SETS: 9 9 9
    Romanian Deadlifts 5x5x320

    RDLs were definitely better as 5x5, keeping it that way. Starting to make progress on Rev Flies now that I sorted out my form.

    Had to put down one of our dogs last week, was pretty sad about that. RIP Gunner, best dog I ever had. Decided to relax my calories for a bit while I dealt with that and stress around the whole Coronavirus / Economic meltdown that's going on. Nothing too extreme, I've just been more at maintenance than cutting numbers, gave me a bit of room to do a bit of light drinking and order grub hub a few times.

    Had a good workout this morning even though I had to listen to a corporate conference call while I finished the last half of my session. Let's just say the CEO is much less motivating than heavy metal, at least when it comes to lifting. Really glad I put in a home gym last summer!
    Sorry to hear about Gunner. You handled it the right way.

    I hope you were on mute while you listened to the conference call! I can imagine everyone on the other end wondering about those smashing sounds!
    I'm out, standing in my field.

    64 and still a newbie.
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  24. #204
    Clearly Irrational blue9steel's Avatar
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    Originally Posted by ElrondHubbard View Post
    Sorry to hear about Gunner. You handled it the right way.
    Thanks, he'll be missed. Always so happy, made me happy too.

    I hope you were on mute while you listened to the conference call! I can imagine everyone on the other end wondering about those smashing sounds!
    Heh, would have been even better as a video call. I was just on the conference line though so they all missed out on the fun parts.
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  25. #205
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    Monday Mar 30 - Power Pull Day
    -------------------------------------
    Pullups {HOLDx3-30s} 3x3x45wbw
    V Pulldowns (3s) 3x12DPx140w100 SETS: 10 10 5/3
    Bent Rows [DORSx3-60s] 3x3x244.5w185
    Deadlifts 3x3x457w315M6 **Grinding my way to victory 1/2lb at a time.

    Going to try and slowly start tightening up my calories again. Taking a break was good, I feel better, but I tend to put on weight if I even look at food crosswise so I better not let this go on too long. For fun though here is pic of last night's meal:



    Not particularly good for me (high calories), but it sure was tasty. We got a new puppy on Friday so that's nice too.
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  26. #206
    Clearly Irrational blue9steel's Avatar
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    Tuesday Mar 31 - Power Push Day
    ---------------------------------------
    Warmup [BIKE-5m@16]
    Overhead Press 3x95, 3x161.25, 2x161.25, 1x155, 3x135, 3x135
    Squats 3x3x298w225/135P5T5
    Bench 3x3x205.25w135
    Dips 3x8x40.5wbw

    Weight just refused to move on OHP partway through the 2nd set. Dropped weight until I could finish, did an extra set to partially compensate. Not sure what happened but that's the way it goes some times.
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  27. #207
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    Sorry to hear about your dog. I honestly believe that is one of the main reasons I don't have one right now. Hate it when you lose them.

    Food porn. Looks delicious!

    Nice triples at 298 on those squats!
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  28. #208
    Clearly Irrational blue9steel's Avatar
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    Originally Posted by shaneinga View Post
    Sorry to hear about your dog. I honestly believe that is one of the main reasons I don't have one right now. Hate it when you lose them.
    I think the trade off is worth it, but yeah it hurts.

    Food porn. Looks delicious!
    I like food, the problem is that it likes me back, heh.

    Nice triples at 298 on those squats!
    Thanks. Squats hate me. At my current pace I'll hit my 405 goal some time around June 2028. Still, in 2015 this time I was doing around 135lb so I guess that's decent progress. Feels really slow, but comparisons are hard.
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    Clearly Irrational blue9steel's Avatar
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    Wednesday April 1 - Deload Pull Day
    -------------------------------------------
    OVHD 3x110-40s
    DB Pullovers 3x12DPx82.5w40 SETS: 12 12 9
    Face Pulls (3s) 5x15DPx50 SETS: 15 15 15 15 15
    Rear Delt Raise 3x8x152w95
    Hip Thrusts (3s) 3x8x335

    Sleep quality is down due to the new puppy, hopefully that will get better in the next week or two. Right now I have to get up several times a night. Alarm didn't go off this morning but I managed to wake up about an hour later and still squeeze in a workout. I just had to skip my morning coronavirus news binge. It's a bad habit but it's like watching a train wreck in slow motion, hard to look away.

    The new puppy isn't sure if he's into this whole lifting weights thing:



    Was doing pullovers and setting up the warmup for rear delt raises when he just settled in like he was trying it out.
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  30. #210
    Clearly Irrational blue9steel's Avatar
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    Thursday Apr 2 - Deload Push Day
    --------------------------------------------
    Incline Laterals(3s) 3x15DPx15 SETS: 15 15 15
    Reverse Lunges 3x8Ex135w95 SETS: 8 8 6
    Incline DB Press 3x12DPx60 SETS: 12 12 8/4
    Wrist Roller 3x3Ex85.25w50 SETS: 3 2 2 2

    I've been walking the dogs quite a bit lately. I'm not recording that unless I go a significant distance. Wednesday night I did 1.7 Miles, the other days were mostly just a few blocks.
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