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Thread: Dear diary

  1. #121
    Registered User Filmbuff81's Avatar
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    Week 1 - Push 1 - 3 RIR

    Incline Bench Press (Barbell)
    Set 1: 45 lb × 15
    Set 2: 95 lb × 8
    Set 3: 135 lb × 4
    Set 4: 185 lb × 2
    Set 5: 225 lb × 9 @ 7
    Set 6: 225 lb × 9 @ 7.5
    Set 7: 225 lb × 7 @ 7.5

    Low To High Cable Fly
    Set 1: 20 lb × 19 @ 7
    Set 2: 20 lb × 18 @ 7
    Set 3: 20 lb × 18 @ 7.5

    Chest Dip
    Set 1: 12 reps @ 7
    Set 2: 11 reps @ 7

    Skullcrusher (Barbell)
    Set 1: 75 lb × 12 @ 7
    Set 2: 75 lb × 11 @ 7

    Preacher Curl (Dumbbell)
    Set 1: 10 lb × 15
    Set 2: 25 lb × 12 @ 7
    Set 3: 25 lb × 11 @ 7
    Set 4: 25 lb × 10 @ 7

    Lateral Raise (Dumbbell)
    Set 1: 25 lb × 15 @ 7
    Set 2: 25 lb × 13 @ 7

    Face Pull (Cable)
    Set 1: 70 lb × 10 warmup
    Set 2: 70 lb × 15 @7
    Set 3: 70 lb × 15 @7.5

    Another solid day in the books.
    Last edited by Filmbuff81; 12-16-2020 at 08:35 AM.
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  2. #122
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    Good stuff. I have a job, and a toddler at home too, so I know how much of a challenge it can be to keep up with workouts, much less a log, lol. Only reason I even have a chance now to look through the log section is because the family is visiting my parents for the week while I stay home and work and workout.

    I can see you've been at it for a while, which I admire. That's some strong Incline work today. That's more than I can squat, lmao! Are you running a specific program right now, or kind of doing your own thing?
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  3. #123
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    Originally Posted by CW47 View Post
    Good stuff. I have a job, and a toddler at home too, so I know how much of a challenge it can be to keep up with workouts, much less a log, lol. Only reason I even have a chance now to look through the log section is because the family is visiting my parents for the week while I stay home and work and workout.

    I can see you've been at it for a while, which I admire. That's some strong Incline work today. That's more than I can squat, lmao! Are you running a specific program right now, or kind of doing your own thing?
    Haha thanks. Strength is all relative so I’m sure you’re getting the most out of what you’re doing anyway.

    Enjoy that quiet time while you can lol.


    For a while I was doing my own thing, then for a chunk last year I was doing Renaissance Periodization style training.

    This year I did a ton of John meadows programming to just change things up.

    I just finished up a strength block utilizing Jeff Nippards powerbuilding routine. I started getting beat up so I cut it short. I still hit PRs so I got what I was after; however, physique progress is what I’m really after with strength just coming along for the ride.( I do maybe 1-2 “strength” blocks a year.)

    And I actually just started working with Sam Okunola. He’s handling my training and nutrition for the foreseeable future now.

    If you don’t know who that is, he’s one of the top natural bodybuilders. He won worlds in 2017.

    He utilizes RP progression schemes with his own adjustments in spots so it should be a fun time.

    I’ve got a 2 factor goal that I was going to post about in the new year but I can just discuss it now.

    I turn 40 next December, so goal 1 is getting into the best shape possible by then.

    Goal 2 is to see if at that point I have any sort of prospects of looking decent enough to maybe compete the following 1-2 years.

    So I figured the best way to do that was to hire Sam and let him guide the full process and be the objective observer.

    Come 40 if he thinks competing is 2 years away I’ll do solid 1-1.5 year off-season to improve whatever needs to be brought up.

    Feel free to ask any questions you are curious about

    The current split is

    Pull/push/legs/repeat.

    Macros are 250 protein/60 fat/300 carbs

    Currently no traditional cardio; however, I hit 10k minimum steps per day.

    Outside of December/early January I hit more than that just from work.

    Right now I’m just trying to walk more while I’m in my slow season and taking some time off.
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  4. #124
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    Nice. Those are some good goals, and I'm sure it will be super helpful to have an objective observer guiding you. Especially one with his credentials.
    I'm 46, and just started lifting when I was 41, so I know that you still have plenty of time to reach your goals. I'll definitely be following along to see how it goes.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  5. #125
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    Originally Posted by CW47 View Post
    Nice. Those are some good goals, and I'm sure it will be super helpful to have an objective observer guiding you. Especially one with his credentials.
    I'm 46, and just started lifting when I was 41, so I know that you still have plenty of time to reach your goals. I'll definitely be following along to see how it goes.
    Cheers welcome aboard.

    And yeah it definitely helps having someone to handle it and I can not have to worry about thinking for a while lol.
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  6. #126
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    Week 1 - Legs 1 - quad emphasis - 3 RIR

    Hack Squat
    Set 1: 90 lb × 12
    Set 2: 180 lb × 6
    Set 3: 270 lb × 3
    Set 4: 320 lb × 12 @ 7
    Set 5: 320 lb × 12 @ 7
    Set 6: 320 lb × 11 @ 7
    Set 7: 320 lb × 10 @ 7

    Safety Bar Squat
    Set 1: 135 lb × 6
    Set 2: 185 lb × 18 @ 7
    Set 3: 185 lb × 17 @ 7
    Set 4: 185 lb × 15 @ 7

    Lying Leg Curl (Machine)
    Set 1: 25 lb × 15 @ 7
    Set 2: 25 lb × 14 @ 7
    Set 3: 25 lb × 13 @ 7

    Calf Press on Leg Press
    Set 1: 360 lb × 10
    Set 2: 450 lb × 12 @ 7
    Set 3: 450 lb × 12 @ 7.5
    Set 4: 450 lb × 11 @ 7

    Cable Crunch
    Set 1: 100 lb × 15
    Set 2: 120 lb × 15 @ 7
    Set 3: 120 lb × 15 @ 7
    Set 4: 120 lb × 13 @ 7

    This day is going to suck every week lol.
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  7. #127
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    Love me some SSB squats. Nice training Film.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  8. #128
    Work in Progress CW47's Avatar
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    That's some serious quad volume. For the Hack Squats, are you using a machine or a barbell?
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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  9. #129
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    Originally Posted by Anthony21 View Post
    Love me some SSB squats. Nice training Film.
    Noodle legs after the hack squats lol.
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  10. #130
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    Originally Posted by CW47 View Post
    That's some serious quad volume. For the Hack Squats, are you using a machine or a barbell?
    I have a leg press/hack combo.

    I’ve compiled a pretty decent array of equipment the last few years.

    I got the leg press/hack and like 1000lbs of weights or more all for $750 used.
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    Originally Posted by Filmbuff81 View Post
    I have a leg press/hack combo.

    I’ve compiled a pretty decent array of equipment the last few years.

    I got the leg press/hack and like 1000lbs of weights or more all for $750 used.
    Nice man! I might start incorporated barbell hack squats to nail my quad since I don't have access to a hack squat machine.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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    Originally Posted by Filmbuff81 View Post
    I have a leg press/hack combo.

    I’ve compiled a pretty decent array of equipment the last few years.

    I got the leg press/hack and like 1000lbs of weights or more all for $750 used.
    Oh sweet! That's a great deal, and a good piece of equipment to have on hand.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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    Originally Posted by Anthony21 View Post
    Nice man! I might start incorporated barbell hack squats to nail my quad since I don't have access to a hack squat machine.
    If you want some serious quad pummelling incorporate some split squats too.

    Look up John meadows Bulgarian drop set of death lol.
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    Originally Posted by CW47 View Post
    Oh sweet! That's a great deal, and a good piece of equipment to have on hand.
    Yeah it’s great to have the ability to use a variety of movements.

    My knees and hip can get angry and after a gruelling strength block, not having a traditional squat right now is very welcome.
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    Week 1 3RIR - Pull 2 Vertical Focus

    Pull Up
    Set 1: 6 reps
    Set 2: 5 reps
    Set 3: 7 reps @ 7
    Set 4: 7 reps @ 7.5
    Set 5: 6 reps @ 7

    Notes:
    Set 1 - Orange + gray
    Set 2 - gray
    Working sets 3-5 - 1 orange 35lbs assistance

    Bent Over One Arm Row (Dumbbell)
    Set 1: 65 lb × 12 @ 7
    Set 2: 65 lb × 12 @ 7
    Set 3: 65 lb × 11 @ 7

    Lat Pulldown - Wide Grip (Cable)
    Set 1: 50 lb × 10
    Set 2: 100 lb × 15 @ 7
    Set 3: 100 lb × 13 @ 7

    Hammer Curl (Dumbbell)
    Set 1: 30 lb × 13 @ 7
    Set 2: 30 lb × 13 @ 7.5
    Set 3: 30 lb × 12 @ 7

    Lateral Raise (Dumbbell)
    Set 1: 20 lb × 15 @ 7
    Set 2: 20 lb × 15 @ 7.5
    Set 3: 20 lb × 14 @ 7

    Dumbbell Farmers Carry
    Set 1: 100 lb × 24
    Set 2: 100 lb × 24
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    Week 1 3RIR - Push 2

    Seated Overhead Press (Dumbbell)
    Set 1: 25 lb × 12
    Set 2: 40 lb × 8
    Set 3: 65 lb × 10 @ 7
    Set 4: 65 lb × 9 @ 7
    Set 5: 65 lb × 8 @ 7

    Deficit Push-Ups
    Set 1: +20 lb × 12 @ 7
    Set 2: +20 lb × 11 @ 7

    Triceps Dip
    Set 1: 11 reps [Warm-up]
    Set 2: +25 lb × 10 @ 7
    Set 3: +25 lb × 9 @ 7

    Triceps Extension (Barbell)
    Set 1: 55 lb × 14 @ 7
    Set 2: 55 lb × 12 @ 7

    Reverse Fly (Dumbbell)
    Set 1: 20 lb × 15 @ 7
    Set 2: 20 lb × 15 @ 7.5
    Set 3: 20 lb × 14 @ 7

    Dumbbells are starting to get heavy to kick up. I’ll need to start using hooks soon probably to make the seated pressing work.
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    Triceps must have been feeling a nice little burn at the end of that one.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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    Originally Posted by CW47 View Post
    Triceps must have been feeling a nice little burn at the end of that one.
    Guaranteed DOMS tonight or tomorrow after today lol.
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    Week 1 3RIR - Legs 2 Hamstring Focus

    Today’s weight 246 (-4lbs)

    Stiff Leg Deadlift (Barbell)
    Set 1: 135 lb × 8 [Warm-up]
    Set 2: 185 lb × 6
    Set 3: 225 lb × 3
    Set 4: 275 lb × 10 @ 7
    Set 5: 275 lb × 9 @ 7
    Set 6: 275 lb × 8 @ 7
    Set 7: 275 lb × 8 @ 7.5

    Leg Press
    Set 1: 270 lb × 10
    Set 2: 360 lb × 8
    Set 3: 450 lb × 20 @ 7
    Set 4: 450 lb × 20 @ 7.5
    Set 5: 450 lb × 19 @ 7

    Calf Press on Leg Press
    Set 1: 270 lb × 10
    Set 2: 360 lb × 10
    Set 3: 450 lb × 17 @ 7
    Set 4: 450 lb × 17 @ 7.5
    Set 5: 450 lb × 16 @ 7

    Glute Ham Raise
    Set 1: +10 lb × 10 @ 7
    Set 2: +10 lb × 9 @ 7
    Set 3: +10 lb × 8 @ 7

    Hanging Leg Raise
    Set 1: 16 reps @ 7
    Set 2: 15 reps @ 7.5
    Set 3: 15 reps @ 8

    Shrug (Barbell)
    Set 1: 225 lb × 15 @ 7
    Set 2: 225 lb × 15 @ 7.5

    Pretty tough workout to end the week looking forward to my rest day lol.
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    Originally Posted by Filmbuff81 View Post
    Yeah it’s great to have the ability to use a variety of movements.

    My knees and hip can get angry and after a gruelling strength block, not having a traditional squat right now is very welcome.
    Yeah I love doing split squats with my SSB. I need to start incorporating them more in my future 531 cycles.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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    Week 2 - RIR 2-3 - Pull 1 Horizontal Focus

    Chest Supported Row
    Set 1: 90 lb × 10
    Set 2: 140 lb × 6
    Set 3: 180 lb × 10 @ 7.5
    Set 4: 180 lb × 10 @ 7.5
    Set 5: 180 lb × 9 @ 8

    Neutral Grip Pull-Up
    Set 1: 5 reps [Warm-up]
    Set 2: 12 reps @ 7
    Set 3: 12 reps @ 8
    Set 4: 10 reps @ 7.5

    Notes: Warmup gray+orange

    Working sets - 2 ormahe

    Single Arm Cable Row
    Set 1: 50 lb × 10
    Set 2: 80 lb × 12 @ 7
    Set 3: 80 lb × 12 @ 7.5

    EZ bar curl
    Set 1: 30 lb × 15
    Set 2: 60 lb × 12 @ 7.5
    Set 3: 60 lb × 12 @ 7.5
    Set 4: 60 lb × 12 @ 8

    Shrug (Dumbbell)
    Set 1: 90 lb × 15 @ 7
    Set 2: 90 lb × 15 @ 7.5

    Solid day. Some load and rep increases.
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  22. #142
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    Week 2 - RIR 2-3 - Push 1

    Incline Bench Press (Barbell)
    Set 1: 45 lb × 15
    Set 2: 95 lb × 8
    Set 3: 135 lb × 4
    Set 4: 185 lb × 2
    Set 5: 225 lb × 1
    Set 6: 275 lb × 1
    Set 7: 225 lb × 11 @ 8
    Set 8: 225 lb × 9 @ 8
    Set 9: 225 lb × 7 @ 8

    Low To High Cable Fly
    Set 1: 25 lb × 20 @ 7
    Set 2: 25 lb × 19 @ 8
    Set 3: 20 lb × 18 @ 8

    Chest Dip
    Set 1: 8 reps @ 6
    Set 2: +25 lb × 10 @ 7.5
    Set 3: +25 lb × 9 @ 8

    Skullcrusher (Barbell)
    Set 1: 75 lb × 14 @ 8
    Set 2: 75 lb × 14 @ 8

    Preacher Curl (Dumbbell)
    Set 1: 10 lb × 15
    Set 2: 30 lb × 12 @ 7.5
    Set 3: 30 lb × 12 @ 8
    Set 4: 30 lb × 11 @ 8

    Lateral Raise (Dumbbell)
    Set 1: 30 lb × 15 @ 8
    Set 2: 30 lb × 13 @ 8

    Face Pull (Cable)
    Set 1: 50 lb × 10 [Warm-up]
    Set 2: 70 lb × 10 [Warm-up]
    Set 3: 90 lb × 15 @ 7.5
    Set 4: 90 lb × 15 @ 8

    Definitely gonna be feeling this tomorrow.
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  23. #143
    Work in Progress CW47's Avatar
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    Whoooo! Yeah, you'll be feeling that one in the next day or two. That Incline work is super impressive, and then you just continued to hammer the upper body after that. Great work man.
    The Flywheel Effect - http://forum.bodybuilding.com/showthread.php?t=172103043
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    Originally Posted by CW47 View Post
    Whoooo! Yeah, you'll be feeling that one in the next day or two. That Incline work is super impressive, and then you just continued to hammer the upper body after that. Great work man.
    Haha thanks. To say I was on fire after that would be an understatement.
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  25. #145
    Registered User Anthony21's Avatar
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    That's some real solid work with your incline bench man.

    I need to eventually get an adjustable bench so I can start incorporating incline work into my training.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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    Originally Posted by Anthony21 View Post
    That's some real solid work with your incline bench man.

    I need to eventually get an adjustable bench so I can start incorporating incline work into my training.
    Thanks Anthony. I always enjoy incline.

    If you wanted to you could just prop a 25 or 2 depending on high you wanna go underneath the bench.

    When I was doing some John meadows programming he would sometimes program a slight incline which was just a 25lbs plate.
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    Originally Posted by Filmbuff81 View Post
    Thanks Anthony. I always enjoy incline.

    If you wanted to you could just prop a 25 or 2 depending on high you wanna go underneath the bench.

    When I was doing some John meadows programming he would sometimes program a slight incline which was just a 25lbs plate.
    Yeah that's something I can always do. I think it'll be good to just get an incline bench sometime down the line to have one.

    I may start incorporating that idea you mentioned though in my coming 531 cycles.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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    Week 2 - RIR 2-3 - Legs 1 - Quad Focus

    Hack Squat
    Set 1: 90 lb × 12
    Set 2: 180 lb × 8
    Set 3: 270 lb × 4
    Set 4: 320 lb × 2
    Set 5: 350 lb × 12 @ 7
    Set 6: 350 lb × 12 @ 7.5
    Set 7: 350 lb × 12 @ 7.5
    Set 8: 350 lb × 11 @ 7.5

    Safety Bar Squat
    Set 1: 135 lb × 6
    Set 2: 185 lb × 20 @ 7
    Set 3: 185 lb × 20 @ 7.5
    Set 4: 185 lb × 19 @ 8

    Lying Leg Curl
    Set 1: 35 lb × 15 @ 7.5
    Set 2: 35 lb × 14 @ 8
    Set 3: 35 lb × 12 @ 8

    Calf Press on Leg Press
    Set 1: 350 lb × 10
    Set 2: 460 lb × 15 @ 7.5
    Set 3: 460 lb × 15 @ 8
    Set 4: 460 lb × 15 @ 8

    Cable Crunch
    Set 1: 130 lb × 15 @ 7
    Set 2: 130 lb × 15 @ 7.5
    Set 3: 130 lb × 14 @ 8

    Legs had Insta-DOMS
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    Damn that hack squat followed by the SSB squats must of been a nice and brutal 1-2 combo.
    My 5/3/1 Forever training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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  30. #150
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    Originally Posted by Anthony21 View Post
    Damn that hack squat followed by the SSB squats must of been a nice and brutal 1-2 combo.
    I would enjoy ripping my legs off right now to avoid the doms that has ensued lol.
    Last edited by Filmbuff81; 12-23-2020 at 09:42 PM.
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