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  1. #121
    Registered User nickg4's Avatar
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    leg day for me
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  2. #122
    Unregistered User MyEgoProblem's Avatar
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    Yesterday...
    Spider bar squat, no belt. Deeepp.

    Absolutely horrific 😂 my adductors are ravaged, my middle n upper back are sore..

    And I didn't get much over 120kg for 12 sets of explosive triples.

    Then good mornings with same bar... These feel amazing due to the camber
    FMH crew - Couch.
    Washed up meathead

    I don't always reply to threads. Cos I don't always remember I posted in the first place😅
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  3. #123
    Registered User asrl78's Avatar
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    Deadlift: 3x6
    Standing overhead press (barbell): 3xAMRAP
    Leg press: 3xAMRAP
    Dumbell row: 3xAMRAP
    Plate loaded machine chest press: 3xAMRAP
    Chin-ups: 3xAMRAP

    AMRAP -> As Many Reps As Possible with good form, stop if I think I will fail completely or the form will deteriorate significantly on the next rep.
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  4. #124
    Registered User coachcalande's Avatar
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    The Bulkamaniac continues to attack the iron!

    Today’s smack down:

    Squats *17 minutes
    1- 135x15
    2-165 x10
    3- 195x9
    4- 225x7
    5- 255x 6
    6- 285x 5
    7- 315x3

    Front squats
    1-135x9
    2-155x7
    3-175x 6
    4- 195x4
    *14 min

    Leg ext
    1-144x 12
    2 154x11
    3 164x11
    4 174x8
    5 179x8

    Leg curls
    1 125x14
    2 135x10
    3 145x8
    4 155x8

    Calf raises
    1 135x16
    2 145x13
    3 155 x10
    4 165x10/ bw x 15

    Skull crush *huge lifetime pr!
    1- 95x18
    2 115x14
    3 135x13
    4 155x8*
    5 185x 5*

    Ez bar curls
    65x15
    85x11
    105x8
    115x7
    125x6

    Pushdowns
    66x14
    88x10
    110x8

    Alt db curls
    45x8
    45x6
    45x6
    Last edited by coachcalande; 07-30-2021 at 12:07 PM.
    "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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  5. #125
    Registered User EliKoehn's Avatar
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    ^^ That is some serious lifting. Impressive!

    I thought you said "Balkomaniac" like it was some Bulgarian program or something lol
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
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  6. #126
    Registered User coachcalande's Avatar
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    Originally Posted by EliKoehn View Post
    ^^ That is some serious lifting. Impressive!

    I thought you said "Balkomaniac" like it was some Bulgarian program or something lol
    Thank You Eli,

    Not sure why but Im
    Im the zone. Probably because its the first time in years where I have the summer mornings free to blast away after all the coffee. Gonna take advantage of it- once football practices and school is on me, Ill have to train a bit more in the 30-45 min range.
    "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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  7. #127
    Registered User coachcalande's Avatar
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    Trying to recapture some of this strength.

    Front squats
    https://www.youtube.com/watch?v=nqPb4VdlWzs

    Back squats

    https://www.youtube.com/watch?v=5U18V17288E

    Shame how much I lost in the legs.

    Incline Bench
    https://www.youtube.com/watch?v=dL79y7qlpLc

    Press behind the head
    https://www.youtube.com/watch?v=TvnaHRaQ7p0
    Last edited by coachcalande; 07-31-2021 at 03:33 AM.
    "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. #128
    Time is Muscle ECGordyn's Avatar
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    After a week off just some benching and chins. Getting the Astra jab on Tuesday so that might knock off another week.

    What's the RPE here?

    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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  9. #129
    Registered User coachcalande's Avatar
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    I just completed a nice VOLUME workout for chest/back/shoulders.

    This was a one hour pump session with fairly moderate poundages.

    Bench press 6x 20-8
    Incline bench 5x 15-8
    Rows 6x 15-10
    Narrow lat pull 5x15-10
    Wide lat pull 4x 12-10
    Seated press behind head 4x 8-12
    Upright rows 5x 15-6
    Lateral raises 4x 8-12/drop sets added
    Front raises 2x 12
    Wide rows 2x15

    *no flyes, chest feels tweaked.

    I have spent most of my lifting years under bigger wts in the 5-6 rep range. I find 10-15 very easy but much needed now and again. I still push for failure and enjoy pyramid training now *hated it early on.
    "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. #130
    Registered User jaxqen's Avatar
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    Originally Posted by coachcalande View Post
    I just completed a nice VOLUME workout for chest/back/shoulders.

    This was a one hour pump session with fairly moderate poundages.

    Bench press 6x 20-8
    Incline bench 5x 15-8
    Rows 6x 15-10
    Narrow lat pull 5x15-10
    Wide lat pull 4x 12-10
    Seated press behind head 4x 8-12
    Upright rows 5x 15-6
    Lateral raises 4x 8-12/drop sets added
    Front raises 2x 12
    Wide rows 2x15

    *no flyes, chest feels tweaked.

    I have spent most of my lifting years under bigger wts in the 5-6 rep range. I find 10-15 very easy but much needed now and again. I still push for failure and enjoy pyramid training now *hated it early on.


    44 sets in one hour?!
    Impressive!
    "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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  11. #131
    Registered User coachcalande's Avatar
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    Originally Posted by jaxqen View Post
    44 sets in one hour?!
    Impressive!
    I alternate pushes with pulls all of the way thru. Saves a ton of time.
    "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. #132
    Unregistered User MyEgoProblem's Avatar
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    My safety squat bar arrived on Friday..
    I put her to use today. Not hugely dissimilar to my spider bar workout a few days ago.

    140kg 12*2 dynamic effort work. Around 75% for this bar atm. (day 1 with the bar, gotta get the groove in and toughen up the yoke)

    Good long pauses to kill the stretch reflex
    With Just straight weight, no box, no accommodation.
    I know my velocities & rpe/%. These where hella good sets!

    70kg 4*10 deep round back good mornings.
    Absolutely lovely groove with these!

    100reps of seated band hammy curls (max dorsiflexion)

    I may go for a long walking lunge too... If I can be arsed
    FMH crew - Couch.
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  13. #133
    Registered User TheShadowMan's Avatar
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    Upper day(today's session), 3 sets an exercise, 6 per muscle group, supersetted:

    Traps - power shrugs/dumbbell shrugs
    Delts - overhead press/seated rear delt raises
    Back - wide grip pullups/bar pullovers
    Chest - underhand floor press/floor flyes
    Biceps - chinups/seated curls
    Triceps - close grip floor press(or tricep dips)/curl bar frenchpress(or with two dumbbells)
    Forearms - farmer's walks/seated reverse curls

    On my lower days, same number of sets per muscle group, but different exercises:

    Abs - ab roller/bicycle crunch
    Glutes - hip thrust/donkey kicks
    Quads - barbell hack squat(or front squats)/leg extension
    Hams - romanian deadlift/leg curls
    Calves - standing/seated calf raises
    Tibias - standing/seated toe raises
    Last edited by TheShadowMan; 08-01-2021 at 01:18 PM.
    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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  14. #134
    Registered User coachcalande's Avatar
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    "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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  15. #135
    Registered User coachcalande's Avatar
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    Today’s Legs/arms blast: 1 hour 15 min

    Squats
    135x15
    165x11
    195x10
    225x8
    255x6
    285x5
    315x4

    Front squats *the best thigh mvt
    135x7
    145x7
    155x6
    165x5

    Leg ext
    144x12
    154x11
    165x11
    176x10

    Leg curls
    122x13
    132x12
    142x10
    152x8

    Calf raise/drop set
    135x15/bwx12
    145x12/bwx9
    155x9/bwx9
    165x9xbwx9

    Skull crushers
    95x17
    105x15
    115x13
    125x13
    135x10
    145x8
    155x8
    165x6

    Ez curls
    85x12
    95x9
    105x7
    115x6

    Conc curls
    25x10
    25x8
    25x8
    25x8


    Time to go buy some eggs n stuff.
    "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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  16. #136
    Unregistered User MyEgoProblem's Avatar
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    Yesterday I smashed boobs n back super sets training with a buddy.. His shout.

    cg pulldowns w/ Wg cable row
    Hammer strength incline w/ rope face pulls
    Pec Dec w/ reverse pec dec
    A lot of sets of 12-15, many to @9/f

    Today I hit shoulders with another buddy. His shout.

    Seated ohp.,
    Pyramid up, from 12rep to a 3reps top set
    Hammer strength Machine press, to a top set of 10
    Cuff Laterals, 15/5 myo reps
    Cuff bent over laterals 15/5myo
    Rolling dumbell extensions 5*10-15

    Finished off on my own with...

    Leg curl 15/15/15/5myos
    Leg ext 15/15/15/5myos
    Walking Lunges x 4 lengths of prowler track

    Damn good 2 days.. And now I've got tender upper norks.

    They both get to do my kind of sessions next, later this week.

    https://www.instagram.com/p/CSHi9W1t...um=share_sheet

    About 19" arms pumped atm.. And still cutting.
    FMH crew - Couch.
    Washed up meathead

    I don't always reply to threads. Cos I don't always remember I posted in the first place😅
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  17. #137
    Masstrophysicist Camarija's Avatar
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    I split my volume up into more sessions throughout the week, and this is the first time I've ever done a dedicated arm day. IT'S AN ARMS RACE NOW BROS!



    Date: Tuesday, August 3, 2021

    Sleep: 8 Hours

    Diet: Calorie Surplus

    Total : 3,074 calories, 206 g protein, 145.8 g fat, 26.4 g fiber

    Energy Level: Good

    Workout: Upper Day B

    Training Phase: Ramping To Maximum Adaptive Volume Phase

    Egyptian Cable Lateral Raise
    [Work Set 1]
    5 lbs x 25 @ 2 RIR - 120 s rest
    [Work Set 2]
    5 lbs x 23 @ 2 RIR - 120 s rest
    [Work Set 3]
    5 lbs x 21 @ 2 RIR - 120 s rest
    [Work Set 4]
    5 lbs x 19 @ 2 RIR - 120 s rest
    [Work Set 5]
    5 lbs x 17 @ 2 RIR - 180 s rest

    My side delts are on fire and bulging

    One Arm Face Pulls
    [Work Set 1]
    10 lbs x 20 @ 2 RIR - 120 s rest - forced
    [Work Set 2]
    10 lbs x 14 @ 2 RIR - 120 s rest - controlled
    [Work Set 3]
    10 lbs x 12 @ 2 RIR - 120 s rest - controlled
    [Work Set 4]
    10 lbs x 10 @ 2 RIR - 180 s rest - controlled

    French Press
    [Work Set 1]
    80 lbs x 8 @ 2 RIR - 120 s rest - felt a bit too easy maybe, next time 10 reps for 1 RIR
    [Work Set 2]
    80 lbs x 8 @ 2 RIR - 120 s rest - felt about right.
    [Work Set 3]
    80 lbs x 7 @ 2 RIR - 120 s rest

    Tricep Pushdown
    [Work Set 1]
    40 lbs x 15 @ 2 RIR - 120 s rest - maybe too easy, just go slower next time and pause
    [Work Set 2]
    40 lbs x 14 @ 2 RIR - 120 s rest

    EZ Bar Curl
    [Work Set 1]
    70 lbs x 9 @ 2 RIR - 120 s rest
    [Work Set 2]
    70 lbs x 8 @ 2 RIR - 120 s rest
    [Work Set 3]
    70 lbs x 6 @ 2 RIR - 120 s rest - bit of a drop- off here

    Preacher EZ Bar Curl
    [Work Set 1]
    40 lbs x 13 @ 2 RIR - 120 s rest
    [Work Set 2]
    40 lbs x 12 @ 2 RIR - 120 s rest
    [Work Set 3]
    40 lbs x 11 @ 2 RIR - 120 s rest - great

    Notes:
    ~ 1 hour and my arms have never felt so pumped!!
    Shoulders, triceos, biceps, heck yeah!!

    No joke, i think my arms literally grew during the workout. Of course its just pump, but I never knew it was possible to this extent. I've never really trained arms with this level of volume... ever
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  18. #138
    Formerly grouchyjarhead GrouchyUSMC's Avatar
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    Hero WOD for HM2 Charles Luke Milam, USN.

    With a backpack and a 30# plate, do the following for time:
    (1) 99 push presses with the rucksack.
    (2) 4 rounds of the following: 26 push-ups (ruck on back), 26 sit-ups (ruck on chest), 26 mountain climbers (ruck on back), 26 four count flutter kicks (ruck overhead).
    (3) 3 mile ruck for time, fast walking only (no running).

    Took me 85 minutes, it was hot so I was slowing down on the miles at the end.

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  19. #139
    Registered User coachcalande's Avatar
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    Rest day today.

    Spent the last three hours upgrading the garage gym!

    Got a power cage and Olympic bar *free* My son is so happy!

    We now have:
    Power cage,
    bar
    Olympic weights
    Smith machine
    Adjustable bench
    Lat pulldown/cable row/ cable side delt
    Seated chest supported row
    Ez curl bar and curl/squat stands
    Triceps bar
    Adjustable dbs
    Standard plates
    Seated leg curls/leg ext

    Really, I’d love a power tec leg press but with the price of iron and the leg press…nah.

    Photo coming..
    "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

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  20. #140
    Registered User coachcalande's Avatar
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    Today is a scheduled chest/back/shoulders day.
    *right pec still mildly tender so I didn’t “train” chest.

    I did three sets of incline bench very light to more or less gauge pain signal if any. No notice of issues on incline but no heavy training there today, live to lift another day.

    I went to work on back and shoulders though.

    Pyramid lat pulldowns - 20-15-12-8-6-4
    Pyramid Seated press behind the head 15-12-10-8-6-6
    Pyramid narrow grip lat pulldowns 12-10-8-8-6
    Pyramid upright rows 15-12-10-8-6-4
    Pyramid seated row 12-10-8-6-4
    Strip set lateral raises 25/10s x 4 sets
    Db front raises 4x12-15
    Db bent lateral raises 4x12-15

    Obviously the shoulder presses and upright rows felt easier/went heavier because I hadn’t trained chest first.

    Btw, today’s meals Will be something like this:

    1- 4 eggs/ cup egg whites, bakery English muffin with Peanut Butter, banana, coffee
    2- large can tuna, on toast
    3- chicken breast, baked potato, broccoli
    4- The Brides chili….gains!
    5- peanuts/cold cuts
    "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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  21. #141
    Registered User MG5's Avatar
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    8/5/2021: Chest & Arms (Arm Focused)

    Flat Barbell Bench Press
    240lbs for 3 sets of 10
    (2.5 min rest)

    Hoist Machine Fly
    3 sets of 12 reps with 105lbs
    (2 min rest)

    Seated Tricep Press Machine
    125 for 3 sets of 12 reps

    Seated DB Curl (Alternating)
    22.5’s for 3 sets of 8 reps

    Incline EZ Bar Skull Crusher
    65lbs for 3 sets of 12 reps

    Dumbbell Hammer Curl (Alternating)
    30’s for 3 sets x 8
    WBFF Pro Muscle Model | Questions? Send me a private message.

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  22. #142
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    Squats , new toy* power cage!

    First time using free weights in a few years.

    Here’s a set of 315x6 relatively easy.

    I pyramid the sets like this today


    135x15
    185x10
    225x8
    285x 6
    315x 6.

    https://youtu.be/GB3Gz_rA8l8



    340
    And here’s set seven…365x3

    https://youtu.be/oxGPidV23ro

    Incredible how I can squat more free wt than on a smith.

    Gonna go get another heavier set now…
    Last edited by coachcalande; 08-07-2021 at 05:54 AM.
    "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. #143
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    Continued from above…

    7 sets of free weight squats
    3 sets of front squats
    5 sets leg ext
    4 sets leg curls
    4 strip sets on standing calf

    5 sets ez curls supersetting with five sets pushdowns
    4 sets conc curls supersetting with skull crushers 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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  24. #144
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    Moving the home gym into my new house… does that count as a work out?
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  25. #145
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    Originally Posted by TAWS6 View Post
    Moving the home gym into my new house… does that count as a work out?
    Bare minimum is solid gpp..
    At best it's verging on strongman.
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  26. #146
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    30 min walk, run today.

    My legs and calves were toast BEFORE I started but I need to move.
    "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

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  27. #147
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    Upper day. Still working around a tweaked pec.

    3 light sets of inclines 12-15 reps

    5-6 sets on the rest of this stuff.

    Heavy Pyramid narrow grip pulldowns 15-6
    Heavy pyramid wide grip pulldowns 15-6
    Heavy pyramid seated row 12-4

    Press behind the head 17-6
    Upright rows 15-6
    Side delt strip sets x4
    Barbell front raises 4 sets amrap bar only

    Gonna do a quick jog out back now.
    "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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  28. #148
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    Today is my circuit workout. I do resistance training five days a week (push, pull, legs, rest, Push/Pull, legs, rest), and my two "rest days" are yoga and circuit training. Today's circuit was:

    3 rounds - finished in just under 20 minutes
    1. 12 reps - Squats using Monster Bands
    2. 60 second plank
    3. 10/leg - anterior lunge
    4. 12 reps - 20lb wall balls
    5. 10/leg - side lunge
    6. 10 reps - ball slams with 20lb slam balls
    7. 3 sprints - 30yds
    8. 10 reps - box jumps
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  29. #149
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    Just finished the weekly gains run to the grocery store.

    Going for another run today. So far the old bones are ok with me running up hill on grass.

    My lats are blasted from yesterday.
    "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. #150
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    *Paused front squats (strap grip/no belt)

    Ramp to a good solid 130*1@7 any more and il have started to tip too much. My anthropometry (ankles n hips) is terrible for fronts cos bone locks up and I lean no matter what I do.? My lowbar e1 pr is 260kg or so.

    *303 tempo goblet squat (2"~heels elevated)

    Ascending 10s up to the 60kg dumbells.
    Absolutely horrible, concentrics certainly got a little quicker towards the last few sets.

    *Dumbell rdls (toes elevated)

    Ascending 10s again up to a pair of 60kg dbs.
    Still kinda snappy on top set.

    *laying ham curl & seated quad ext (supersets)

    Just stuck the pin in the stack somewhere randomly and did 3x@9.5-10

    *spent the next 30 mins fixing the pin loaded leg press.. the joys of running a gym.
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