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  1. #421
    Registered User TAWS6's Avatar
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    Originally Posted by Anthony21 View Post
    Looks like your cut did you, good man. Training is looking stout also bro. I'm thinking of starting back up on the intermediate Fierce 5. It's been a while since I ran that and think it might do me good, mentally as well, getting a break from 531 which kind of just gets boring to be honest.
    I think I lost a Little strength but it’s coming back. That was my favorite program. Eventually I’m going to run a modified heavy light version of fierce 5 upper lower again.
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  2. #422
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    Back specialization run up

    Weight 178 lb

    Upper back spec
    Pendlay row 135x5, 135x5, 135x5, 135x5, 135x5
    Lat pulldown 65x12, 65x12, 65x12
    Db flat press 80x6, 80x6
    Upright row 65x6, 65x6
    Barbell curl 60x10
    Tri iso 20x10
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  3. #423
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    Week one run up

    Easy day. De load run up week. Running dbs instead of barbell for the Romanians. Hopefully I don’t run out of weight. I feel these way better than barbell rdls. Weight was 178. Going to cap it at 185 since after that I start to look soft. Nearing that genetic limit.

    Lower ham spec
    Db rdl 95x5, 95x5, 95x5, 95x5, 95x5
    Leg curl 25x12, 25x12, 25x12
    Leg ext 75x8, 75x6
    Calf, ab
    Last edited by TAWS6; 10-29-2021 at 12:48 PM.
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  4. #424
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    Week two run up

    Upper back spec
    Pendlay row 135x5, 135x5, 135x5, 135x5, 135x5
    Lat pulldown 65x12, 65x12, 65x12
    Bench press 205x6, 205x6
    Upright row 65x6, 65x6
    Barbell curl 60x10
    Tri iso 20x10
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  5. #425
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    Lower ham spec
    Db rdl 95x5, 95x5, 95x5, 95x5, 95x5, 90x5
    Leg curl 25x12, 25x12, 25x12
    Leg ext 70x8, 70x8
    Calf, ab
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  6. #426
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    Run up

    Weight 177 lbs.

    Upper back spec
    Pendlay row 135x5, 135x5, 155x5, 155x5, 155x5
    Lat pull down 65x12, 65x12, 65x12
    Db flat press 95x6, 95x6
    Upright row 65x6, 65x6
    Barbell curl 60x10
    Tri iso 20x10
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  7. #427
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    Last week run up/177lbs

    Lower ham spec
    Db rdl 95x5, 95x5, 95x5, 95x5, 95x5
    Leg curl 25x12, 25x12, 25x12
    Leg ext 70x8
    Calf, abs
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  8. #428
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    Upper back spec
    Pendlay row 175x5, 175x5, 175x5, 175x5, 175x5
    Lat pull down 70x12, 70x12, 70x12
    Bench press 205x6, 205x6
    Upright row 55x6, 65x6
    Barbell curl 60x10
    Tri iso 35x10
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  9. #429
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    178 lbs

    Lower ham spec
    Db rdl 130x5, 130x5, 130x5, 130x5, 130x5
    Leg curl 30x12, 30x12, 30x12
    Leg ext 70x8, 70x8
    Calf, abs
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  10. #430
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    Upper back spec
    Pendlay row 180x5, 180x5, 180x5, 180x5, 180x5
    Lat pulldown 80x12, 80x12, 80x12
    Incline press 135x6, 135x6
    Upright row 65x6, 65x6
    Barbell curl 55x10
    Tri iso 35x10
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  11. #431
    Registered User TAWS6's Avatar
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    Running out of weight for dumbbells lol switching to barbell rdl soon.

    Lower ham spec
    Db rdl 135x5, 135x5, 135x5, 135x5, 135x5
    Leg curl 35x12, 35x12, 35x12
    Leg ext 70x8, 70x6
    Calf , abs
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  12. #432
    Registered User TAWS6's Avatar
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    Started to run out of energy after pendlay rows. Hopefully I’ll set a new pr for 5’s soon.

    Upper back spec
    Pendlay row 185x5, 185x5, 185x5, 185x5, 185x5
    Lat pulldown 90x12, 90x12, 90x12
    Bench press 205x6
    Upright row 75x6
    Barbell curl 55x10
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  13. #433
    Registered User TAWS6's Avatar
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    Lower ham spec
    Db rdl 140x5, 140x5, 140x5, 140x5, 140x5
    Leg curl 25x12, 30x12, 35x12
    Leg extension 70x8, 70x6
    Calf, abs
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  14. #434
    Registered User TAWS6's Avatar
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    Weight 179

    Upper back spec
    Pendlay row 190x5, 190x5, 190x5, 190x5, 190x5
    Lat pulldown 95x12, 95x12, 95x12
    Incline press 135x6, 135x6
    Upright row 65x6, 65x6
    Barbell curl 60x10
    Tri iso 35x10
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  15. #435
    Registered User TAWS6's Avatar
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    Ran out of db weights lol

    Lower ham spec
    Db rdl 140x5, 140x5, 140x5, 140x5, 140x5
    Leg curl 25x12, 35x10
    Leg ext 70x6
    Calf, ab
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  16. #436
    Registered User TAWS6's Avatar
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    Update

    Made some minor adjustments on the home gym setup. Looks like I have everything I need. Don't want to spend anymore money. Looking to possibly buy a second sports car next summer.










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  17. #437
    Registered User TAWS6's Avatar
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    Weight 178 lbs. “Failed” at 195 pendlay row on the first set. I noticed that I was cheating at the top. Decided to drop the weight and do ramped sets.

    Upper back spec
    Pendlay row 195x4, 135x5, 135x5, 140x5, 145x5, 150x5
    Lat pull down 100x12, 100x12, 100x12
    Bench press 205x6, 205x6
    Upright row 70x6
    Barbell curl 60x10
    Tri iso 35x10
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  18. #438
    Registered User TAWS6's Avatar
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    Haven't done barbell rdls in a while. Did ramp sets to get back into it. I had to cut back on the maintenance work because I ran out of time today.

    Lower ham spec
    RDL 185x5, 205x5, 225x5, 235x5, 240x5
    Leg curl 25x12, 35x12, 35x12
    Leg ext 70x8
    Calf/abs
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  19. #439
    Registered User TAWS6's Avatar
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    Turkey gym day

    Upper back spec
    Pendlay row 135x5, 155x5, 160x5, 165x5, 170x5
    Lat pulldown 100x12, 105x12, 105x12
    Incline press 135x6, 135x6
    Upright row 65x6, 75x6
    Barbell curl 55x10
    Tri iso 35x10
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  20. #440
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    Lower ham spec
    Rdl 185x5, 205x5, 225x5, 235x5, 245x5
    Leg curl 25x12, 30x12, 35x12
    Leg ext 70x8
    Calf, abs
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  21. #441
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    Originally Posted by TAWS6 View Post
    Made some minor adjustments on the home gym setup. Looks like I have everything I need. Don't want to spend anymore money. Looking to possibly buy a second sports car next summer.
    Once again, 'mirin your home gym.

    Mind if I ask what car you've already got? If my finances go according to plan I'll be in the market for one next year.

    Thought about getting a lowish-mileage C5 but that's become less appealing over time. Saw an S2000 on the road the other day and I've been thinking about them a lot. Not the coolest or fastest thing ever but I like the personality it has. Also bound to be more reliable than a lot of alternatives in the same price range. Would easily buy an M series but those are nightmares to maintain apparently.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  22. #442
    Registered User TAWS6's Avatar
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    Originally Posted by EliKoehn View Post
    Once again, 'mirin your home gym.

    Mind if I ask what car you've already got? If my finances go according to plan I'll be in the market for one next year.

    Thought about getting a lowish-mileage C5 but that's become less appealing over time. Saw an S2000 on the road the other day and I've been thinking about them a lot. Not the coolest or fastest thing ever but I like the personality it has. Also bound to be more reliable than a lot of alternatives in the same price range. Would easily buy an M series but those are nightmares to maintain apparently.
    Thx man. Currently got a c6 with a basic A&A blower setup. Looking to get a stock c7z or a c8.
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  23. #443
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    Originally Posted by TAWS6 View Post
    Thx man. Currently got a c6 with a basic A&A blower setup. Looking to get a stock c7z or a c8.
    Lol, nice! That's way out of my league but maybe I'll get there someday.

    Did get to drive an ex around in a C7 I was lent once in college when we were dating. One of my happy memories.
    Bench: 320
    Squat: 375
    Deadlift: 495

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    Originally Posted by EliKoehn View Post
    Lol, nice! That's way out of my league but maybe I'll get there someday.

    Did get to drive an ex around in a C7 I was lent once in college when we were dating. One of my happy memories.
    C7s are nice. I’m a manual junkie so I’m still on the fence on getting a new c8.
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  25. #445
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    Looks like I’m beat on spud inc pulldown. Can’t really pull the weight into position once it gets heavy. Might switch to pull ups. Weight was 178 lbs.

    Upper back spec
    Pendlay row 135x5, 155x5, 160x5, 165x5, 170x5
    Lat pull down 115x12, 115x10
    Bench press 205x6, 205x6
    Upright row 75x6
    Barbell curl 60x10
    Tri iso 20x10
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    Lower ham spec
    Rdl 185x5, 225x5, 235x5, 245x5, 250x5
    Leg curl 25x12, 30x12, 30x12
    Leg ext 70x8
    Calf, abs
    Last edited by TAWS6; 11-30-2021 at 12:07 PM.
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    I think this would be a good time to rotate muscle groups. Close to the 6 week mark and I’m starting to stall. Next up will be an arm/calf specialization cycle. 2 week run up followed by 4 weeks going hard.

    Upper arm spec
    Close grip bench 5x5
    Overhead tri extension 3x12
    Barbell curl 5x5
    Reverse curl 3x12
    Db fly 2x8
    Upright row 2x6
    Row/pulldown 2x6

    Lower calf spec
    Standing calf raise 5x5
    Seated calf raise 3x12
    Db rdl 2x8
    Leg extension 2x8
    Last edited by TAWS6; 12-02-2021 at 07:12 PM.
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    Forearms appear to be lagging the most. 2 week light run up today. Weight 179 lbs. Felt like a real bro starting with arms.

    Upper arm spec
    Close grip bench 135x5, 135x5, 135x5, 135x5, 135x5
    Overhead tri ext 35x12, 35x12, 35x12
    Barbell curl 60x5, 60x5, 60x5, 60x5, 60x5
    Reverse curl 45x12, 45x12, 45x12
    Db fly 40x8, 40x8
    Db row 55x8, 55x8
    Pull up 180x6
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    2 week run up

    Lower calf spec
    Standing raise 145x5, 145x5, 145x5, 145x5, 145x5
    Seated raise 135x12, 135x12, 135x12
    Db rdl 65x6, 65x6
    Leg extension 70x8, 70x8
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  30. #450
    Registered User TAWS6's Avatar
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    Weight 178.5. Pump city run up week 2..

    Upper arm spec
    Close grip bench 135x5, 135x5, 135x5, 135x5, 135x5
    Tri iso 35x12, 35x12, 35x12
    Barbell curl 55x5, 55x5, 55x5, 55x5, 55x5
    Reverse curl 45x12, 45x12, 45x12
    Chest fly 40x8, 40x8
    Db row 60x8, 60x8
    Upright row 65x6
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