Iron meditation - my journey

[George2100]

Db calf raises (toes out)
3x15@65s

Db calf raises (toes in)
3x15@65s

Single leg calf raises
3x15@45

Split squats
4x10@45s (each leg)

Db RDL (5-sec negatives)
4x10@65s

Alt db curls 4x10@35s
-superset-
Pushdowns 4x10@ no fukin idea

[400Lb Gorilla]

Better watch out man. Working out at home can get addicting. Also, if you need some chest work try floor presses/flies with your DBs. I know it tends to hit triceps and shoulders a little more but they are not a bad alternative, especially if you are doing pushups as well.


I like that pushup/pullup superset idea. Bet that gets all the upper body muscles feeling good lol

[George2100]

Better watch out man. Working out at home can get addicting. Also, if you need some chest work try floor presses/flies with your DBs. I know it tends to hit triceps and shoulders a little more but they are not a bad alternative, especially if you are doing pushups as well.


I like that pushup/pullup superset idea. Bet that gets all the upper body muscles feeling good lol

Yeah I’m loving the push ups and pull ups. My joints feel so good. No more aches!

[George2100]

Feet elevated push ups 5x26
-superset-
Wide grip pull ups 5x11

Side raises
4x10@20s

Rear delt flys
4x10@25s

Seated db OHP
4x6@70s

Paused db shrugs
4x6@70s

Ab wheel
3x11

[400Lb Gorilla]

Are you adding a rep each week to that superset? Or did it just work out that way this time?

Yeah I’m loving the push ups and pull ups. My joints feel so good. No more aches!

That is always a good sign you are giving yourself a needed rest from the big stuff lol.

[George2100]

Are you adding a rep each week to that superset? Or did it just work out that way this time?




That is always a good sign you are giving yourself a needed rest from the big stuff lol.

Yeah I started easy on that superset so that I can add a rep every session for a long time. I’m doing that with all my exercises l, feels good lol

[George2100]

Feet elevated push-ups 5x27
-superset-
Wide grip pull ups 5x12

Side raises
4x11@20s

Rear delt fly
4x11@25s

Seated db OHP
4x7@70s

Db shrugs (5-sec pause)
3x7@70s

Ab wheel
3x12

[400Lb Gorilla]

So when do you predict it will start pushing your limits? I doubt the pushups/pullup superset is going to become difficult for you for at least another 2 months or more but those seated DB presses are going to start getting into a high rep range with some pretty big bells!

[George2100]

So when do you predict it will start pushing your limits? I doubt the pushups/pullup superset is going to become difficult for you for at least another 2 months or more but those seated DB presses are going to start getting into a high rep range with some pretty big bells!

I have no idea man haha. Yeah the db presses are going to climb up fast so I might stall on those.

[George2100]

Forgot to upload Wednesday’s workout. Here it is.

Calf raises (toes in) 3x10@70s
-superset-
Calf raises (toes out) 3x10@70s

Single leg calf raises
3x10@50s

Split squats
4x6@50s (each leg)

Db rdl
4x6@70s

Alt db curls 4x6@40s
-superset-
Db skull crushers 4x6@40s

Side to Sadie knee raises
3x10 (each side)

[George2100]

Forgot again to post. Here’s yesterday’s workout.

Push ups 5x30
-superset-
Chins 5x12

Single arm side raises
4x10@25s

Band pull-aparts
4x15

Overhead/front plate raises
4x15@25

Single arm leaning db shrugs
3x10@55s

Hammer curls 4x6@45s
-superset-
Tricep kickbacks 4x6@20s

[deltpecx]

Forgot again to post. Here’s yesterday’s workout.

....

It's a good thing you're not an old guy like me!

[400Lb Gorilla]

Listen, bro, we both cant be forgetting to sign on and let people know we are alive lol.


I been negligent with keeping my log up to date. You gotta pick up my slack I know you still lifting!

[George2100]

Chest/biceps

Incline db press
65sx10
75sx10
90sx10
45sx20
-superset-
Hammer curls (both arms same time)
25sx10
30sx10
35sx10
15sx20

Flat bb press
135x10
185x10
225x6 (hit the hooks. New gym lol)
-superset-
Preacher curls
55x10
65x10
75x10

Decline HS press (never done this before)
140x10
180x10
90x20
-superset-
Alt db curls
30sx10
35sx10
15sx20

That’s it. Supersets/top sets and drop sets. Been a while. Finally got a gym membership. Been doing body weight stuff past 4-5 months

[George2100]

AM: back

Pull-ups
4x12@BW
1x10@BW
1x9@BW

Wide grip pull downs
8x12@100

Close grip supinated pull downs
6x12@100

Seated upper back rows
6x12@100

PM:hamstrings

Seated leg curl
8x12@50

Lying leg curls
8x12@50

[George2100]

AM: shoulders

Arnold press
6x12@40s

Rear delt fly
6x12@15s

Cable upright row
6x12@30

Side raises
6x12@15s

30 seconds rest between sets for this style of training. Be back later for arms

[George2100]

Heavy Shoulders/ light arms

Seated db OHP
45sx8
55sx8
65sx8
75sx8

Machine side raises
40x10
50x10
65x10
80x10

Reverse pec deck
75x10
90x10
105x10
120x15

Machine preacher curl
5x12@80
-superset-
Rope pushdowns
5x12@35

Hammer curls (both arms same time)
5x12@25s
-superset-
Overhead rope ext
5x12@30

Ez bar reverse curls
6x12@40
-superset-
Ex bar overhead ext
6x12@40

That’s it. 2 min rest for heavy shoulders and no rest between exercises on arms.

[George2100]

Seated hamstring curls
3x12@110
-superset-
Seated leg press
3x12@190

Incline db press
3x12@70s
-superset-
Db rows
3x12@70

Strict bb OHP (Bradford press)
3x8@95
-superset-
Wide pull ups
3x12@BW

Strict press I alternate each rep front and back

[George2100]

Side raises
3x12@25s
-tri set-
Rear delt fly
3x12@25s
-tri set-
Db shrugs
3x12@50s

Ez bar Cable curls
3x12@37.5
-superset-
Ez bar Cable pushdowns
3x12@47.5

Hammer curls(both arms together)
3x12@25s
-superset-
Db skull crushers
3x12@25s

Shrugs are done with 5 sec squeeze at the top

[George2100]

Lying leg curls (can’t read weight on machine lol)
5x12/12/12

Angled leg press
270x12/12/12
-superset-
Leg press calf raises
270x12/12/12

HS incline press
140x12/12/12
-superset-
HS high rows
140x12/12/12

HS unilateral shoulder press
90x12/12/12
-superset-
Medium grip pull ups
BWx12/12/12

[deltpecx]

Look who returned!

Nice to see you're still around!

[George2100]

Side raises
6x10@20s
1x10@15s
1x10x10s
1x10@7.5s

Cable curls
6x10@35
-superset-
Rope pushdowns
6x10@35

[George2100]

Chest/back

Flat bb press
3x10@185
-superset-
Wide pull-ups
3x10@BW

Incline bb press
3x6@185
-superset-
2 arm db row
3x10@65s

Db pullovers
3x10@40
-superset-
Wide grip chest supported row machine
3x10@115

[George2100]

Circuit: 5 rounds
Incline db press 5x6@70s
Goblet squat 5x6@70
Db row 5x6@70

Circuit: 3 rounds
Ez bar curls 3x15@50
Ez bar overhead ext. 3x12@50
ez bar single arm side raise 3x10@20

5 mins KB swings
30 sec on/30 sec off

No rest in between exercises. 60 sec rest in between circuit rounds.

[George2100]

Chest/biceps

Incline db press
70sx12
80sx12
90sx12
-superset-
Ez bar curls
70x12
80x12
90x12

HS incline press
50x12
90x12
140x12
-superset-
Rope cable curls
27.5x12
32.5x12
37.5x12

Side raises
20sx12
25sx12
30sx12
25sx12
20sx12
15sx12
10sx12
-superset-
Cable reverse curls
27.5x12
32.5x12
37.5x12

[George2100]

Legs

Split squat
70x8
80x8
90x8
-superset-
Lying leg curl
60x8
75x8
90x12

Leg press
90x12
180x12
270x12
-superset-
Db RDL
60sx12
70sx12
80sx12

Standing calf raises
80x12
90x12
100x12
-superset-
Back ext
BWx12

Incline treadmill
30 mins @ 3 incline/3 speed

[George2100]

Cardio only

60 mins incline treadmill @ 6 incline/ 3 speed

[GaryRidgway]

yo just saw this. How's the physique looking?

[George2100]

yo just saw this. How's the physique looking?

Hey man what’s happening! Not as lean as Avi. Maybe more size in the shoulders. Really focusing on bringing up shoulders/upper back

[George2100]

Snatch grip high pulls
135x5
155x5
3x5@175

Close grip bench press
5x5@205
-superset-
Db rows
5x10@70

Curls
100 total reps of whatever