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  1. #331
    ... Raigs's Avatar
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    Way to put in the upper back work after shoveling. Thats dedication im usually 2 beers deep and a marathon into tv after a day of shoveling. Close grip shrugs? are your arms pulling along your sides or are you hands in front of you?
    My “training log”
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  2. #332
    Registered User George2100's Avatar
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    Originally Posted by Raigs View Post
    Way to put in the upper back work after shoveling. Thats dedication im usually 2 beers deep and a marathon into tv after a day of shoveling. Close grip shrugs? are your arms pulling along your sides or are you hands in front of you?
    Trust me man, beer sounded like the better option haha
    Hands on front of me for the shrugs. I get a waaaay better contraction with that grip

    Edit: I did eat some extra carbs before lifting though. Would have been too tired otherwise. I keep my fat intake around 50% of my diet most of the time, but needed some quick carbs to crank out that workout lol
    Last edited by George2100; 01-28-2021 at 11:28 AM.
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  3. #333
    Hiding from ForumNature 400Lb Gorilla's Avatar
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    Well I came in here looking for the abusive amount of volume I know you like... I am leaving satisfied that you are definitely not slacking off

    I like close grip shrugs as well. Because of the way I kind of have to lean a little over the bar and the way they stretch traps a little wider at the top seems to make the the traps scream when you put in a good 10-15 rep set with a decent weight!

    Fuk snow! We got a little last night but not enough to need shoveling
    You would be surprised just how much time I have to waste.
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  4. #334
    Registered User George2100's Avatar
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    Originally Posted by 400Lb Gorilla View Post
    Well I came in here looking for the abusive amount of volume I know you like... I am leaving satisfied that you are definitely not slacking off

    I like close grip shrugs as well. Because of the way I kind of have to lean a little over the bar and the way they stretch traps a little wider at the top seems to make the the traps scream when you put in a good 10-15 rep set with a decent weight!

    Fuk snow! We got a little last night but not enough to need shoveling
    Dude the close grip shrugs serious do stretch the chit out of them! They are pretty sore today. Hopefully they’re ready for chest/shoulders tomorrow lol
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  5. #335
    Registered User George2100's Avatar
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    Friday 01/29

    Forget to post this yesterday lol
    Chest/shoulders

    Incline bb press
    145x10
    165x10
    185x10
    205x10

    Seated db OHP
    55sx10
    65sx10
    75sx10
    75sx8

    Single arm side raises
    25x12
    30x12
    30x12

    Side raises
    15sx12
    20sx15
    20sx15

    Rear delt fly
    20sx15
    25sx20
    25sx20

    Face pulls
    75x20
    75x20
    75x20

    Was a good one!
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  6. #336
    Hiding from ForumNature 400Lb Gorilla's Avatar
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    Every time I come in here I am curious as to what you could put up if you went more towards strength training than hypertrophy.

    The weight you are using on incline bench for 10 rep sets and your DB shoulder press weights/reps just make me wonder what kind of weight would be in front of a 5 rep or 3 rep set for you lol.

    Brb 315x3 on incline bench and 115x5 DB presses

    Edit: Not suggesting you should do this lol. Just making an observation. I am enjoying trying to keep up with your weight/reps right now, so dont go all powerlifter on me right now
    You would be surprised just how much time I have to waste.
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  7. #337
    Registered User George2100's Avatar
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    Originally Posted by 400Lb Gorilla View Post
    Every time I come in here I am curious as to what you could put up if you went more towards strength training than hypertrophy.

    The weight you are using on incline bench for 10 rep sets and your DB shoulder press weights/reps just make me wonder what kind of weight would be in front of a 5 rep or 3 rep set for you lol.

    Brb 315x3 on incline bench and 115x5 DB presses

    Edit: Not suggesting you should do this lol. Just making an observation. I am enjoying trying to keep up with your weight/reps right now, so dont go all powerlifter on me right now
    Haha man I love training for strength, but I stopped because of my SIJ issues. If I could figure out a way to deadlift without it popping out, I’d do it. Squats do the same chit unless I do zerchers. Here I am now doing a little high volume light weight work today lol
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  8. #338
    Registered User George2100's Avatar
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    Sunday 01/31

    Close grip bench press
    4x12@165
    -superset-
    Bb curls
    4x12@65

    V bar push downs
    4x12@75
    -superset-
    Alt db curls
    4x12@30s

    Overhead rope ext
    4x12@60
    -superset-
    Incline db curls
    4x12@20s

    Rope push downs
    4x12@45
    -superset-
    Cable curls
    4x12@45

    Single arm push downs
    4x12@15
    -superset-
    Single arm cable curls
    4x12@15

    Good 40 sets for arms lol. Had some fun with it today. Focusing on increasing work capacity and just giving the joints a break from the heavier stuff. Been a long time since I’ve done straight sets like this.
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  9. #339
    Registered User George2100's Avatar
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    Monday 02/01

    Shoulders

    Seated db OHP
    4x12@65s

    Single arm side raises
    4x12@25

    Side raises
    4x12@20s

    Rear delt fly
    4x12@25s

    Close grip bb shrugs (3-sec pause)
    4x12@185

    Kinda just bored with training, doing random stuff while I figure it out lol
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  10. #340
    Hiding from ForumNature 400Lb Gorilla's Avatar
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    Thats a lot of arm work!

    I hear you on the boredom thing. Maybe down shift to a 4 day split for a week or two? Nothing extreme as far as change goes, but judging by your log, you are putting in at least 5 days a week. That might start to feel like a job after a while lol
    You would be surprised just how much time I have to waste.
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  11. #341
    Registered User George2100's Avatar
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    Originally Posted by 400Lb Gorilla View Post
    Thats a lot of arm work!

    I hear you on the boredom thing. Maybe down shift to a 4 day split for a week or two? Nothing extreme as far as change goes, but judging by your log, you are putting in at least 5 days a week. That might start to feel like a job after a while lol
    Think you are right. Just planned out a 4 day split. Well, 6 days because 2 days out of the week will be calves/abs...but that doesn’t take much out of me. There’s a good chance you’ll be seeing me incorporate some sets of 5 too
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  12. #342
    Hiding from ForumNature 400Lb Gorilla's Avatar
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    Originally Posted by George2100 View Post
    Think you are right. Just planned out a 4 day split. Well, 6 days because 2 days out of the week will be calves/abs...but that doesn’t take much out of me. There’s a good chance you’ll be seeing me incorporate some sets of 5 too
    Nice! Sets of 5

    Well technically you are still keeping it in the higher rep range of strength training. Besides, if it breaks up the monotony of the week, try it!
    You would be surprised just how much time I have to waste.
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  13. #343
    Registered User George2100's Avatar
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    Wednesday 02/03

    Cardio/abs/calves

    Crunches (30 sec rest)
    1x50
    2x25

    Leg raises (30 sec rest)
    3x15

    Single leg calf raises (no rest)
    3x20 (each side)

    Spin bike
    30 mins

    Just a little home workout today. Getting the blood flowing
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  14. #344
    Registered User George2100's Avatar
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    Thursday 02/04

    Shoulders/lats/arms/rear delts

    Z-press
    45x5
    65x5
    85x5
    105x5
    115x5
    115x5

    Seated db overhead press
    5x10@65s
    -superset-
    Pull-ups
    5x10@BW

    Barbell curls
    5x10@65
    -tri set-
    Push downs
    5x10@75
    -tri set-
    Rear delt fly
    5x10@25s

    Nothing to failure today. Just trying some new stuff out. Wtf Z-presses! Are those supposed to be so awkward? Much harder than standing OHP or seated dumbbell. Either that or I just suck at it. Seated db press superset with pull ups felt great. I like doing 5 sets across with the same weight each set like that. Good volume for me. I finished with a tri set of curls push downs and rear delt flys. No rest between exercises. That was a great little workout in and of itself. In and out in 40 mins today.
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  15. #345
    ... Raigs's Avatar
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    Oh no you don’t suck at Z presses they are just really tough. Especially if you just did them for the first time.
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  16. #346
    Registered User George2100's Avatar
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    Originally Posted by Raigs View Post
    Oh no you don’t suck at Z presses they are just really tough. Especially if you just did them for the first time.
    Haha good to know. Thanks man! Feel very awkward so far
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  17. #347
    Registered User George2100's Avatar
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    Wanted to upload a progress pic. Been a while.



    Not shredded, but not out of shape. This is a comfortable physique for me to maintain in the winter. I’m still rebuilding after the 6 week holiday bender! Hahaha
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  18. #348
    Registered User George2100's Avatar
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    Saturday 02/06

    Pull day

    Snatch grip high pulls
    45x5
    95x5
    135x5
    155x5
    175x5

    Weighted pull ups (various grips)
    3x10@45

    Db rows
    3x15@65

    Close grip paused bb shrugs
    3x10@225

    Strict Db high pulls
    3x15@25s

    Rear delt fly
    3x20@25s

    Cable curls
    3x20@45
    -superset-
    Db skull crushers
    3x20@25s

    Solid session today. The high pulls really hit the mid upper back. They felt really good. I’ll be incorporating more of these for sure. Did snatch grip barbell and close grip dumbbell for good measure. Weighted chins were meh. Didn’t really put out on those tbh. It’s been a while since I’ve done them, got to leave room for future progression. Seeing if I can cut back to 3 days per week lifting and maintain my physique.
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  19. #349
    Registered User George2100's Avatar
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    Monday 02/08

    Push

    Incline barbell press
    5x5@205

    Z press
    5x5@115
    1x10@95

    Close grip bench press
    5x5@205
    1x10@185

    Pushdowns
    5x10@90
    -superset-
    Side raises
    5x10@20s

    I have never done a 5x5 rep scheme consistently. I think I’m going to try it out for a bit and see how I feel. Next time I would change to 8x8 with 30 sec rest for the pushdowns and side raises. They’re not really necessary but 8x8 gives the best pump IMO
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  20. #350
    Registered User George2100's Avatar
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    Wednesday 02/10

    Single arm db rows
    6x8@70

    Incline db press
    6x8@70s

    Db RDL
    6x8@70s

    Giant set:
    Thor’s hammer pronation 4x12@10lbs
    Thor’s hammer supination 4x12@10lbs
    Machine crunch 4x12@90lbs
    Reverse crunch 4x12@BW

    Giant set:
    Side raises 2x50@8lb dumbbells
    Band pull-aparts 2x50@30lb band
    Band pushdowns 2x50@30lb band
    Band curls 2x50@30lb band

    Alright so I’m sticking with lifting 3x per week; however, I’m going to do full body. Instead of doing 3 pulls on pull day, 3 pushes on push day, and 3 lower movements on leg day...I’m just going to do one of each exercise 3x per week. Honesty had a lot of fun with this one. 60 second rest for everything except the giant sets. Those are don’t circuit style with no rest. Nothing to failure, slow negatives and stupid strict form!
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  21. #351
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    Friday 02/12

    Weighted chins (60 sec rest)
    6x8@45

    Seated db OHP (60 sec rest)
    6x8@65s

    Split squats (60 sec rest)
    6x8@65s

    Giant set:
    Band pushdowns 1x100@30lbs
    Band curls 1x100@30lbs
    Band pull apart 1x100@30lbs
    Side raises 1x100@5lbs

    That’s it. Forearms and hamstrings were still a little sore today. Weighted chins I could definitely feel the forearm DOMS. Seated db OHP felt light. Split squats felt hard as fuk! Haha. Then the giant sets again just some light work. I like this training style. Gunna keep in going
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  22. #352
    Hiding from ForumNature 400Lb Gorilla's Avatar
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    Solid work on those weighted chins. DB presses seems like you might have sandbagged a little

    Split squats with 65s..... are you using DBs for these? I am feeling really stupid right now. All them times falling over like a moron and I could have been using DBs...
    You would be surprised just how much time I have to waste.
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  23. #353
    Registered User George2100's Avatar
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    Originally Posted by 400Lb Gorilla View Post
    Solid work on those weighted chins. DB presses seems like you might have sandbagged a little

    Split squats with 65s..... are you using DBs for these? I am feeling really stupid right now. All them times falling over like a moron and I could have been using DBs...
    Lol yeah man I use dumbbells! I figure it gives the traps some work too
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    Originally Posted by George2100 View Post
    Lol yeah man I use dumbbells! I figure it gives the traps some work too
    I think I will be trying these with DBs tomorrow lol. Fuk that barbell
    You would be surprised just how much time I have to waste.
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    Originally Posted by 400Lb Gorilla View Post
    I think I will be trying these with DBs tomorrow lol. Fuk that barbell
    Seriously man...I’ve totally busted my ass trying to use a barbell for them. I’ve been using a smell 12 inch box for my rear foot. Seems to be a good height for me to hit quads and glutes equally
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    Monday 02/16

    Forgot to post Monday’s workout! Busy with work and school and...snow lol.

    Chest/back

    Incline barbell press
    4x8@185
    -superset-
    Wide grip pull ups
    4x10@bodyweight

    Close grip bench press
    4x8@185
    -superset-
    Neutral grip cable rows
    4x8@210

    Feet elevated push up (45 degree angle)
    3x25@bodyweight
    -superset-
    Neutral grip pull downs
    3x8@210

    Db pullover
    3x8@65

    So I went to my parents house yesterday to lift and on the wall was an Arnold poster. I guess my mom put it up haha. Anyways, wanted to do some antagonist-agonist supersets like Arnold used to do. Fun workouts, great pumps. 60 seconds rest between supersets. No rest within the supersets.
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    Tuesday 02/16

    Some more Arnold inspired training.

    Shoulders/arms

    Side raises
    4x10@25s

    Rear delt fly
    4x15@25s

    Front/overhead plate raises
    4x15@25

    Close grip BB shrug/upright row combo
    4x15@135

    Single arm pushdowns
    4x15@15
    -superset-
    Single arm preacher curl
    4x15@25

    V bar pushdowns
    4x20@90
    -superset-
    Barbell curls
    4x20@45

    60 sec rest between sets as usual. This was a great workout. Everything felt good today
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    Wednesday 02/17

    Chest/back/biceps

    Cause I do want I want lol

    Incline db press
    5x10@85s

    Lat pull downs
    5x10@195

    Db curls
    5x15@25s

    Quick and dirty
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  29. #359
    Registered User George2100's Avatar
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    Just hit some arms today. Nothing crazy, need a day off tomorrow lol

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    Looking thick, solid, tight Youre horny as well I see.

    (no homer)

    Arnold inspired workouts are always a great way to go. I like the working opposing muscle groups. More time efficient if you have to cut back lifting days. What you going to school for?
    You would be surprised just how much time I have to waste.
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