Iron meditation - my journey

[Raigs]

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?

[George2100]

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

[400Lb Gorilla]

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

[George2100]

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

[George2100]

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!

[400Lb Gorilla]

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

[George2100]

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

[George2100]

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.

[George2100]

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

[400Lb Gorilla]

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

[George2100]

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

[400Lb Gorilla]

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!

[George2100]

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

[George2100]

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.

[Raigs]

Oh no you don’t suck at Z presses they are just really tough. Especially if you just did them for the first time.

[George2100]

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

[George2100]

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

[George2100]

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.

[George2100]

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

[George2100]

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!

[George2100]

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

[400Lb Gorilla]

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...

[George2100]

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

[400Lb Gorilla]

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

[George2100]

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

[George2100]

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.

[George2100]

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

[George2100]

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

[George2100]

Just hit some arms today. Nothing crazy, need a day off tomorrow lol

[400Lb Gorilla]

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?