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  1. #61
    Registered User CLerrin's Avatar
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    150 minutes of moderate aerobic exercise per week (then playing video games... have you heard of wow classic TBC?
    Last edited by CLerrin; 07-08-2021 at 06:32 PM.
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  2. #62
    Registered User jaxqen's Avatar
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    barbell row 7, 7, 7
    barbell bench press 7, 5, 4
    dumbell bench press 8, 8, 8
    dumbell row 12, 10
    military barbell press 4, 4, 4
    narrow grip pulldowns 9, 9
    "Reminds me of the good ol' days back in 03-04 when ripptoes/5 by 5/hit/doggcrap reigned supreme and you did not need direct arm work for big biceps. Rows and chins were it. "Ever see a guy rowing 300+lbs with chicken arms?". Ah yes those were the days. God bless amusclehead and his twisted one dimensional views along with the rest of the former flock."
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  3. #63
    Time is Muscle ECGordyn's Avatar
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    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  4. #64
    Registered User BeginnerGainz's Avatar
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    Got done my route in 3 hrs today. 600 cases of beer.

    Today was a pull day and felt like deadlifting conventionally. Took a min between sets, belt-less of course. Everything went up really fast too.

    The rest of the work sets for my other exercises was a rest/pause set. Work up to a working weight, do a set to concentric failure, wait 30 seconds and do it again and repeat the process one more time.

    Underhand grip
    135x5
    225x3
    315x3
    Over/ under grip
    405x2
    455x1
    405x3
    315x5
    Underhand grip
    225x5

    T-bar rows
    1 plate x6
    2 plates x6
    3 plates 7/6/6*

    1-arm diverging lat pull down
    100x8
    140x8/8/6*

    Seated leg curl with pause
    55x6
    70x6
    85x13/10/10*

    High cable rear delt flys
    15x10
    25x8/7/5*
    Last edited by BeginnerGainz; 06-18-2021 at 08:45 AM.
    Age: 28
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  5. #65
    Rows Could've Saved Jack Camarija's Avatar
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    @BeginnerGainz

    You're strong as heck dude! Are you seeing progress from rest/pause training style? I'm thinking about picking it up back up for smaller muscle groups.

    Cheers!




    Friday, June 18, 2021

    Microcycle 7, Bench Press Day

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - 4 sets

    Bench Press
    135 lbs x 10
    185 lbs x 4
    205 lbs x 3
    195 lbs x 8 - 2 sets
    195 lbs x 7 - weirdly missed the 8th rep here, my feet just kind of noped out of the lift
    155 lbs x 10 - pump set

    HS ISO Row Pronate
    80 lbs x 10
    100 lbs x 4
    110 lbs x 3
    107.5 lbs x 10 - accidentally did 10 reps instead of 8
    107.5 lbs x 8 - 3 sets
    85 lbs x 10 - pump set

    Cossack Squat Warmup + Pull Up
    2 rounds of:
    6 Reps Per Side - plus 6 wide neutral pullups

    Form check - wanted to make sure it was controlled with chest up, no upper back hunching, drawing my elbows back and in

    Low Bar Back Squat
    135 lbs x 10
    185 lbs x 7
    225 lbs x 4
    195 lbs x 10 - 3 sets performed SLOW with strong MMC, my quads felt like jello
    165 lbs x 10 - dropped weight for the last set because feeling drained today. Quads are jelly.

    Glute Bridge
    135 lbs x 10
    205 lbs x 6
    225 lbs x 4
    205 lbs x 12 - 4 sets with awesome MMC, these glutes are on fire!

    Hanging Leg Raise
    BW x ## - 12 reps + 30 seconds rest
    BW x MYO Reps - 7 reps + 30 seconds rest
    BW x MYO Reps - 5 reps

    EZ Barbell Curl
    60 lbs x ## - 11 reps + 30 seconds rest
    60 lbs x MYO Reps - 5 reps + 30 seconds rest
    60 lbs x MYO Reps - 4 reps




    Notes:
    ~ 2 hours 10 minutes

    I realize over the last several weeks, maybe more, I've been at a mild deficit losing about 1 lb a week, and it caught up to me now. I hit a wall around middle of squats and never really recovered. Going to start increasing my calories to match my training.

    My dry bodyweight right now is probably around 188 lbs now, maybe even 187 lbs. With food, water, and clothes brings it up to just under 195 lbs.
    Last edited by Camarija; 06-18-2021 at 03:24 PM.
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  6. #66
    Registered User BeginnerGainz's Avatar
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    Originally Posted by Camarija View Post
    @BeginnerGainz

    You're strong as heck dude! Are you seeing progress from rest/pause training style? I'm thinking about picking it up back up for smaller muscle groups.

    Cheers!




    Friday, June 18, 2021

    Microcycle 7, Bench Press Day

    One Arm Face Pull -Warm Up-
    10 lbs x 10 - 4 sets

    Bench Press
    135 lbs x 10
    185 lbs x 4
    205 lbs x 3
    195 lbs x 8 - 2 sets
    195 lbs x 7 - weirdly missed the 8th rep here, my feet just kind of noped out of the lift
    155 lbs x 10 - pump set

    HS ISO Row Pronate
    80 lbs x 10
    100 lbs x 4
    110 lbs x 3
    107.5 lbs x 10 - accidentally did 10 reps instead of 8
    107.5 lbs x 8 - 3 sets
    85 lbs x 10 - pump set

    Cossack Squat Warmup + Pull Up
    2 rounds of:
    6 Reps Per Side - plus 6 wide neutral pullups

    Form check - wanted to make sure it was controlled with chest up, no upper back hunching, drawing my elbows back and in

    Low Bar Back Squat
    135 lbs x 10
    185 lbs x 7
    225 lbs x 4
    195 lbs x 10 - 3 sets performed SLOW with strong MMC, my quads felt like jello
    165 lbs x 10 - dropped weight for the last set because feeling drained today. Quads are jelly.

    Glute Bridge
    135 lbs x 10
    205 lbs x 6
    225 lbs x 4
    205 lbs x 12 - 4 sets with awesome MMC, these glutes are on fire!

    Hanging Leg Raise
    BW x ## - 12 reps + 30 seconds rest
    BW x MYO Reps - 7 reps + 30 seconds rest
    BW x MYO Reps - 5 reps

    EZ Barbell Curl
    60 lbs x ## - 11 reps + 30 seconds rest
    60 lbs x MYO Reps - 5 reps + 30 seconds rest
    60 lbs x MYO Reps - 4 reps




    Notes:
    ~ 2 hours 10 minutes

    I realize over the last several weeks, maybe more, I've been at a mild deficit losing about 1 lb a week, and it caught up to me now. I hit a wall around middle of squats and never really recovered. Going to start increasing my calories to match my training.
    Thank you. I stopped deadlifting for the most part when I found that even on my crappiest days I could take 4 plates for a ride basically on demand.

    I absolutely love rest/pause for anything other than big compound barbell/specialty bar lifts. It lets me get in a lot of heavy effective reps in a short period of time.

    I usually measure progression by reps, not solely by weight. And of course, sometimes I’m just not feeling it and adjust downward, or I’m feeling good and I go heavier.

    Mirin those pull-ups. I can still barely do chin-ups lol I can do inverted rows all day though.
    Last edited by BeginnerGainz; 06-18-2021 at 02:48 PM.
    Age: 28
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  7. #67
    Registered User coachcalande's Avatar
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    Definitely making gains and enjoying my training.

    Started the day off with black coffee
    Two ham steaks and a pile of egg whites and whole eggs
    Two bananas

    Half hour later….

    Bodybuilding workout today…
    Bench press 4x 6-10 reps
    Incline bench 4x 8-12
    Flyes 4 x8-12

    Wide pulldowns 4x 6-10
    Narrow grip pulldowns 4x6-10
    Seated Rows 4x 8-12

    Press behind the neck 4x8-12
    Upright rows pyramid 15-6
    Side lateral raise 4x 8-12
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  8. #68
    Unregistered User MyEgoProblem's Avatar
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    Bench day..
    Took a trip to my coaches place.

    Motivating as **** to see him throw numbers around that are effectively higher than his own tested national bench record In training like nothing 😂

    Set up my velocity profile on his tracker.
    Tweaked a few technical things for to build on..
    Made some plans..
    Now I just have to execute.

    Numbers not great overall hy my pr standards today, but tweaks take a while to lock in and I've barely lifted in ages. Can't be unhappy
    FMH crew - Couch.
    Washed up meathead
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  9. #69
    Registered User coachcalande's Avatar
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    Missed leg day, played tennis with my lil girl and went for a run.
    After a day of regret *sore old knees*

    ….

    Today I again focused on the 6-10 rep range with the bulk of my sets hitting right at 8 reps…four sets each mvt.

    Bench press/ narrow grip pulldowns supersetted
    Incline bench/ wide grip pulldowns supersetted
    Flyes/ seated row supersetted

    Smith machine press behind head
    Upright rows *pyramid*
    Db side lateral raises.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  10. #70
    Registered User BeginnerGainz's Avatar
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    Work sucked today. Double the volume in preparation for the 4th, at least that means I’ll have a 4 day weekend next week.

    T-bar rows, 4 plates 2x5, r/p with 3 plates 6/6/7

    Hammer chest press, blew my load on the warm ups, plus I’m dead tired r/p 230x6/3

    Plate front raise overhead r/p 25x9/98

    DB lateral raises 15x12/9/8

    Diverging hammer lat pull downs r/p 150x9/98

    Standing EZ bar French press 40x8, 60x8

    Overall not bad. Knees weak, arms are heavy…
    Age: 28
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  11. #71
    Registered User coachcalande's Avatar
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    Today’s leg workout:

    Smith machine squats
    Pyramid - Six sets adding 20 pounds to the bar each set. Felt great
    Leg ext, 5x 10-12
    Leg curls 4x 10-12
    Standing smith machine calf raise 5x 12-15


    Arm work:
    Ez bar curls 5 sets 8-12 reps
    Concentration curls 4x 8- 12 reps
    Pushdowns 8 sets 8-15 reps pyramid
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  12. #72
    Registered User BeginnerGainz's Avatar
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    Upper body today

    Press BTN (I use this thick 30 lbs bar the gym has)
    Bar only x15
    50x8
    70x6
    Over warm up 120x6
    R/p 80x11/8/10

    Pronated chest supported row machine,
    Forgot what I used for warm ups….
    R/p 145x8/7/6

    Leaning chin grip lat pulldowns, again forgot what I used for warm ups. I only do one set to failure on these.
    145x11

    DB lateral raises r/p 15x10/10/10+ 2 half reps on the last set

    Leaning rope Tricep pulldowns r/p 16/13/10

    BONUS!

    Trap bar Dorian deadlifts
    135x6
    225x6
    *straps on* 315x7

    BB cheat curls
    80x7
    Age: 28
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  13. #73
    Registered User coachcalande's Avatar
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    Went for VOLUME today.

    4 sets 10-12 for all of these…then mowed the yard…

    Bench/pulldowns
    Inclines/narrow pulldowns
    Flyes/ rows

    Smith machine press behind head
    Upright row
    Side lateral raise
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  14. #74
    Registered User OscarTheBeardie's Avatar
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    Originally Posted by coachcalande View Post
    Went for VOLUME today.

    4 sets 10-12 for all of these…then mowed the yard…

    Bench/pulldowns
    Inclines/narrow pulldowns
    Flyes/ rows

    Smith machine press behind head
    Upright row
    Side lateral raise
    Great Superset choices. Chest/Back supersets were always the most physically demanding for me and I dragged my feet the rest of the day.
    The only thing necessary for the triumph of evil is for good men to do nothing.
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  15. #75
    Registered User OscarTheBeardie's Avatar
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    Lat/trap/bicep day

    incline bench dumbbell row - 5 x 8-10 reps
    close grip lat pulldown - 4 x 8
    t-bar row - 4 x 10
    dumbell rear delt raise on low incline bench - 3 x 12
    barbell shrug - 3 x 10
    barbell curl - 4 x 8
    hammer curl - 3 x 8

    45 min. workout
    The only thing necessary for the triumph of evil is for good men to do nothing.
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  16. #76
    Registered User Skyeyebb's Avatar
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    Wink Push up

    Pushups are not only easy exercises that could be performed anywhere, anytime, but it is an exercise that boosts metabolism to provide you the maximum benefits. Essentially an all-body exercise, it helps in strengthening the arms, shoulder, chest, core muscles and the legs. Thus pushups are efficient exercises when it comes to weight loss and toning the muscles of the body. However if they are performed without using the right techniques they do not produce the desired results but may land you with some serious injuries. Thus it becomes imperative that you learn the right techniques of performing pushups with a personal trainer.
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  17. #77
    Registered User coachcalande's Avatar
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    Today I decided to do arms first. Good decision!

    Ez bar curls
    Alt db curls
    Concentration curls

    Four sets each …each supersetted with pushdowns. 12 sets of pushdowns does “pretty much what you’d expect it to do.”

    After a rehydration bucket of water…

    6 Pyramid squats in 30-40-50 pound jumps AMRAP up to a top set of three.
    5 sets of leg ext supersetted with smith machine calf raises
    4 sets seated leg curls.

    Probably looking at chicken breast and cheddar sandwiches for post workout.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  18. #78
    Registered User TheShadowMan's Avatar
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    What i've been doing lately, rather exhausting..
    (3 supersets each for all paired exercises, rep ranges 6-10, except 12-15 for calves)

    =Biceps/Triceps=
    Drag curl + close grip bench press
    Incline curl + overhead tricep extensions

    =Chest/Back=
    Weighted pullup + reverse grip floor press
    Bent row + weighted chest dips

    =Quads/Shoulders=
    Front squat + military press
    Barbell hack squat + lateral raise

    =Hamstrings/Calves=
    Romanian deadlift + standing calf raise
    Good morning + seated calf raise
    Back to basics full body routine: https://pastebin.com/5BgKgrMv

    Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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  19. #79
    Registered User TAWS6's Avatar
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    Shoulder spec cycle
    Upright row 5x5
    Lateral raise 3x12
    Bench press or incline 2x6
    Row 2x6
    Lat pull down 1x8
    Barbell curl 1x10
    Tri press down 1x10

    6 weeks of this then moving to chest/quads. Currently 177 lbs so maybe lean bulk soon.
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  20. #80
    Registered User Will406's Avatar
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    HMU for an exclusive bomb ass workout plan for mass which this workout is from:

    5:30AM- Half Scoop of mass gainer with frozen berries and brewer’s yeast in whole milk (maximum carbs for maximum energy)
    Bucked Up BAMF and creatine HCL (better than monohydrate)

    6:30AM-
    1. Deadlifts (10,6,4;5,5,5; or 12,10,8)
    2. Barbell Rows SS T-Bar Rows
    3. Seated Cable Rows (with separate handles)
    4. Wide-grip chins

    1. Barbell Bench Press 2PS Lat Pulldowns
    2. Incline Dumbbell Flys SS Squeeze Press
    3. Decline Smith Machine Bench Press
    4. Dumbbell Pullovers
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  21. #81
    Registered User coachcalande's Avatar
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    Today I was wide awake at 3:00 am…

    Finally gave up on sleep, had my coffee…started thinking about making gains.

    8 hard boiled eggs, oatmeal with peanut butter stirred in…then blasted my upper body with HEAVY stuff in the 3-8 rep range. A lot of big sets of 6.

    Bodybuilding workout today…
    Bench press 5 sets
    Incline bench 4 sets
    Flyes 4 x8-12

    Wide pulldowns 4
    Narrow grip pulldowns 4
    Seated Rows 4

    Press behind the neck 4
    Upright rows (back to full strength!)
    Side lateral raise 4x 8-12

    Felt good to push and pull some bigger Iron.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  22. #82
    Registered User coachcalande's Avatar
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    Today was another legs/arms day.

    I started with about 15-20 min of arm work supersetting bis/tris.

    Ez bar curls/high rep pushdowns
    Alt db curls/low rep pushdowns
    Concentration curls/ skull crushers on the smith machine *145 lbs for reps*

    Then after a short water break I squatted….and squatted,
    ….and squatted….probably 7 sets.

    Five sets of leg ext
    Four sets of seated calf supersetted with calf raises on the smith.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  23. #83
    Registered User coachcalande's Avatar
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    Feel like a TANK after training today.
    Everything felt light and The training felt easy. Great pace, big pushes and pulls, no pains, just gains.

    Chest, back, delts done after a big breakfast.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  24. #84
    Unregistered User MyEgoProblem's Avatar
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    Just had an EZ bar only arm day of all things.

    Wanted to try out a bunch of different angled bars at the gym to see which we liked best to buy for home.

    My wrist is ****ed and can't fully spinate anymore and my gf has an elbow joint issue. So we needed to agree on which fit us BOTH the best as we both will use at home.

    3x various types of curls & extentions with each of the 4 bars. Hella pump..

    We decided on a regular ez bar 😂 not a super ez as that hurt her elbow for skulls and the comp grip bar was a bit wide for her.
    FMH crew - Couch.
    Washed up meathead
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  25. #85
    Time is Muscle ECGordyn's Avatar
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    2020 maxes
    Squat 185
    Bench 137
    DL 205
    above @ bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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  26. #86
    Registered User coachcalande's Avatar
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    Originally Posted by MyEgoProblem View Post
    Just had an EZ bar only arm day of all things.

    Wanted to try out a bunch of different angled bars at the gym to see which we liked best to buy for home.

    My wrist is ****ed and can't fully spinate anymore and my gf has an elbow joint issue. So we needed to agree on which fit us BOTH the best as we both will use at home.

    3x various types of curls & extentions with each of the 4 bars. Hella pump..

    We decided on a regular ez bar not a super ez as that hurt her elbow for skulls and the comp grip bar was a bit wide for her.
    Regular EZ bar is a great investment. I also had purchased a “triceps bar”….shameful waste of money for me as that grip bothered my elbows.
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  27. #87
    Registered User OscarTheBeardie's Avatar
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    45 minute Leg day:

    Back squat 5 x 15-5
    Leg extension 5 x 12
    Leg curl 5 x 15
    Single-leg calf raise with dumbbells 5 x 15
    Seated calf raise 3 x 20
    Ab crunches 3 x 25
    The only thing necessary for the triumph of evil is for good men to do nothing.
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  28. #88
    Clearly Irrational blue9steel's Avatar
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    Low volume re-sensitization phase at the moment:

    Bench Press 45x5 95x5 135x5 W: 202.5x5 210x4
    Bent Row 45x5 95x5 135x5 W: 190x9 197.5x8
    Deadlifts 225x5 315x5 405x3 W: 470x3 485x2

    400 Calories on the Elliptical, elevation 18, difficulty 8.
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  29. #89
    Registered User coachcalande's Avatar
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    Smashed arms and legs today. The added calories of the summer fun = increased gains, not all lean, but definitely gains in size and strength and training enthusiasm.

    7 sets of squats pyramid style adding 20 pounds each set. Great feeling!
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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  30. #90
    Registered User coachcalande's Avatar
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    Here is a look at my first set of skull crushers today.


    https://youtu.be/vFprXhQBUzs
    "A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."

    Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
    bench press https://youtu.be/GaRzfueJVJQ

    Fat ol man with 21.5 inch arms pushing for that 1500 pound club mark.
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