Here was my morning lift:
Pre lift:
Black coffee
6 eggs with cheddar and ham
Oatmeal.
*couple quick rounds of Apex
Hit the garage gym
Bench press 8-5-3-3-1
Incline bench 8-6-6-5
Lat pull 10-8-7-6
Narrow lat pull 9-8-8-7
Rows 8-6-6-6
Seated press behind neck 8-7-6-5
Db lateral raise 12-10-8-8
Gotta mow the lawn later...
Life is too short to be small.
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06-05-2021, 05:09 AM #1
What did YOU do today? Post your 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
Every workout is GAME DAY!
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06-05-2021, 05:27 AM #2
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06-05-2021, 05:31 AM #3
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06-05-2021, 05:36 AM #4
4:30...2 scoops Super "pump" Human
back and bi's
bi's
6 set-12 reps on hammer smith bi machine
5 sets standing dumbbell curl. 35lb
6 sets fixed curl bar...85 lb
4 sets hammer curl. cable machine 75 lb
back
6 set pull downs 120 to 140
5 sets hammer smith front pull
5 sets hammer smith under hand pull
5 sets hammer smith under curl pull
40 minutes cardio 4.0 mph tread mill
simple day reallyRetired...no smartphone....no neighbors......just holes...
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06-05-2021, 06:14 AM #5
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06-05-2021, 07:09 AM #6
- Join Date: Dec 2012
- Location: Dubai, United Arab Emirates
- Posts: 1,758
- Rep Power: 33662
Rest day today, so I'll post yesterday:
Microcycle 6, Squat Day
Cossack Squat + Pull Up Warm Up
5 Reps Per Side - plus 5 wide neutral pullups
5 Reps Per Side - plus 5 wide neutral pullups
Low Bar Back Squat
135 lbs x 10
185 lbs x 5
235 lbs x 6
235 lbs x 6
235 lbs x 6
235 lbs x 6
185 lbs x 8
Glute Bridge
185 lbs x 10
205 lbs x 5
215 lbs x 10
215 lbs x 10
215 lbs x 10
215 lbs x 10
205 lbs x 8
One Arm Face Pull -Warm Up-
10 lbs x 10
10 lbs x 10
10 lbs x 10
10 lbs x 10
Bench Press
135 lbs x 10
155 lbs x 10
155 lbs x 10
155 lbs x 10
155 lbs x 10
HS ISO Row Pronate
80 lbs x 10 Per Side
90 lbs x 10
90 lbs x 10
90 lbs x 10
90 lbs x 10
Hanging Leg Raise
BW x ## - 10 reps + 30 seconds rest
BW x MYO Reps - 8 reps + 30 seconds rest
BW x MYO Reps - 5 reps
EZ Barbell Curl
60 lbs x ## - 10 reps + 30 seconds rest
60 lbs x MYO Reps - 5 reps + 30 seconds rest
60 lbs x MYO Reps - 4 reps
Notes:
~ 1 hour 40 minutes► Intermediate Bodybuilding Classic Physique ► Renaissance Periodization Programming
► https://forum.bodybuilding.com/showthread.php?t=180349883
► Progress Pictures
► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
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06-05-2021, 07:49 AM #7
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61356
Soooo...
bench workout am
Tng tshirt bench
*1@7
70%x5(*6)
Essentially dynamic effort work
Tng Cgbp
5*10@8~
Every Bench set (Inc warmups) super set with band pull a parts
pseudo-gpp workout pm
Hammer strength iso high row
7min max NL density set.
70 reps / 13 first set
200 reps each, band giant set
tricep pushdowns
Hamstring curls
Bicep curlFMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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06-05-2021, 09:06 AM #8
Had a funeral to go to Friday so I couldn’t do my normal 4 day pull/push so I’m doing a pull/push/legs with more exercises but fewer work sets
Trap bar Dorian deadlifts 135x6, 225x6, 315x8*
Tbar row 1 plate x6, 2 plates x6, 3 plates x6, 4 plates x5*, 3 plates x8
1-arm diverging lat pulldown 150x7, 130x9
Pronated chest supported row machine 85x6, 115x6, 145x8*
Neutral grip reverse pec deck 60x8, 50x10
Rope hammer curls 25x8, 35x8Age: 30
"If I have seen further than others, it is by standing upon the shoulders of giants"
-Sir Isaac Newton
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06-05-2021, 09:32 AM #9
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06-05-2021, 09:52 AM #10
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06-05-2021, 10:51 AM #11
UPPER 3 RIR 3
Saturday, June 5, 2021 at 8:01 AM
Incline Row (Dumbbell)
Set 1: 25 lb × 15 [Warm-up]
Set 2: 50 lb × 8 [Warm-up]
Set 3: 65 lb × 4 [Warm-up]
Set 4: 65 lb × 10 @ 7
Set 5: 65 lb × 9 @ 7
Set 6: 65 lb × 9 @ 7.5
Triceps Extension (Cable)
Set 1: 55 lb × 15 [Warm-up]
Set 2: 90 lb × 8 [Warm-up]
Set 3: 110 lb × 17 @ 7
Set 4: 110 lb × 14 @ 7
Set 5: 110 lb × 12 @ 7
Seated Row (Cable)
Set 1: 120 lb × 16 [Warm-up]
Set 2: 175 lb × 8 [Warm-up]
Set 3: 220 lb × 8 [Warm-up]
Set 4: 265 lb × 16 @ 7
Set 5: 265 lb × 14 @ 7
Set 6: 265 lb × 13 @ 7.5
Set 7: 265 lb × 13 @ 7.5
Lateral Raise (Dumbbell)
Set 1: 10 lb × 15 [Warm-up]
Set 2: 15 lb × 18 @ 7
Set 3: 15 lb × 15 @ 7.5
Set 4: 15 lb × 13 @ 7.5
Bicep Curl 21s (Barbell)
Set 1: 45 lb × 21 [Warm-up]
Set 2: 55 lb × 21 @ 7
Set 3: 55 lb × 21 @ 7.5
Set 4: 55 lb × 21 @ 7.5the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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06-06-2021, 12:11 AM #12
Lower day 1 today.
1x5 zombie squats, 3 RIR
5x5 SSB squats, same weight as above
3x12 stiff-legged deadlifts, 2 RIR
2x12 Bulgarian split squats, 2 RIR
12 Leg curl at 2 RIR / 15 ab wheel, 2 supersets
Oddly, it’s always part of the lower day 1 warm-up that gets me… I’ve got to do Copenhagen planks, and those are nasty.My home gym: https://forum.bodybuilding.com/showthread.php?t=175136471&p=1623181551&viewfull=1#post1623181551
My Strava profile: https://www.strava.com/athletes/3015113
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06-07-2021, 01:49 AM #13
I've been using Leroy Colbert's full body routine as my main one lately, every other day(love it). Each pair of letters is supersetted, in a push/pull fashion. I was forced to slightly modify due to equipment limitations(i'm unable to perform the routine as written), but it's not very different overall:
Exercise Sets Reps
------------------------------------------------------------
A1 Drag curl / 3 / 6-10
A2 Close grip benchpress / 3 / 6-10
B1 Incline curl / 3 / 6-10
B2 Standing tricep extension / 3 / 6-10
C1 Weighted pull up / 3 / 6-10
C2 Underhand floorpress / 3 / 6-10(this was originally incline benchpress, pullups require my bench to attach a bar to so I had to do these on the ground)
D1 Bent barbell row / 3 / 6-10
D2 Chest dips / 3 / 6-10(this was originally decline fly)
E1 Front squat / 3 / 6-10
E2 Military press / 3 / 6-10
F1 Hack squat / 3 / 6-10
F2 Dumbbell lat raise / 3 / 6-10
G1 Romanian deadlift / 3 / 6-10
G2 Standing calf raise / 3 / 12-15
H1 Seated calf raise / 3 / 12-15
Note: one day a month(sometimes 2, after 2 weeks has passed since it's usage), to shock my body out of adaptation - I do one exercise from each muscle group and do 6 sets with it, and then move to the next group.Last edited by TheShadowMan; 06-07-2021 at 09:34 AM.
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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06-07-2021, 02:14 AM #14
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,127
- Rep Power: 11994
Today will be:
Barbell Back Squat
3 sets of 9 reps
Leg Press
3 sets of 15 reps
DB Bulgarian Split Squat
3 sets of 8 reps
Leg Extensions
2 sets of 11 reps
Standing Calf Raise
4 sets of 8-12
Weighted Overhead Sit-Up
3 sets of 10 repsWBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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06-07-2021, 03:54 AM #15
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06-07-2021, 05:25 PM #16
Today’s lift in my garage...
Squats, pyramid up in 30-50 pound jumps...5 sets
Leg ext 5x 10-15
Leg curls supersetting with standing calf 5 sets each
Refill water...
Metallica on Pandora..
Super set alternate Dumbbell curls with tricep pushdowns 5x 6-12
Superset db concentration curls with more pushdowns 4x8-12"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
Every workout is GAME DAY!
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06-07-2021, 05:28 PM #17
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06-08-2021, 03:40 AM #18
Did way too much but just had some pivot fun.
Pivot Week Day 1
Leg Press
358 x 10, 10
408 x 10
458 x 8, 8, 8
KB Halo
4 x 12
8 x 12
12 x 12
DB Incline Bench
70s x 10, 10, 10, 10
DB Shoulder Press Seated
40s x 10, 10, 10, 10
Chest Dips
bw x 10, 10
BSS dumbbell
40s x 8, 9, 9
Pec Deck
65 x 10, 10, 10
Leg Extensions
66 x 10, 10, 10Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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06-08-2021, 02:23 PM #19
- Join Date: Jan 2015
- Location: United Kingdom (Great Britain)
- Posts: 7,677
- Rep Power: 61356
Thumb tendon is raging today, think I slept on my hand funny. So Had to cg again
2ct Cgbp 1@8 benchmark
2ct cgbp 3*3@90%e1
1ct cg larsen 5*10@75%
300 band curcuit pull apart/curls/ext
Metric f tonne of band Goodmornings
Not especially happy with the overall numbers, but cutting, Detrained and working too many night shifts.FMH crew - Couch.
'pick a program from the stickies' = biggest cop out post.
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06-09-2021, 04:09 AM #20
Since I only got back into the gym April 12th after a painfully long absence I'm starting empty bar and adding fractions (1.25 kg plates). Trying to focus on regular day in day out work, on the very basics. Digging the foundations, not choosing roof tiles. Possibly the most boring post?
So today I've...
Squats 5*5
OHP 5*5
DL 1*5 (with a lot of warmup sets)
Pull 5/neutral 5/chin 5
Dips 3*5
Some captains of crush while on conf calls at work
It's a blessing you didn't post that in MISC!Last edited by OldFartTom; 06-09-2021 at 04:17 AM.
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06-09-2021, 12:44 PM #21
Preworkout:
caffeine pill and a few swigs of coffee
egg salad sandwich. Normally it's cold cereal but out of milk :'(
Gym:
Paused Bench Press:
(270x1)x5 / 260x2 / 245x3 / 225x5
Weighted Chin Ups:
+45x5 / +45x5 / +45x6
Paused Explosive Squats:
185x10 / 200x10
Superset 2 sets: overhead shrugs, Y raises
Superset 2 sets: back extensions, machine flys
Superset 2 sets: tricep press downs, abs2022 -- Just maintaining and doing the van life
April 2021.................16 week cut.................168 lbs
2020......................375 / 285 / 505..............186 lbs
Pre-COVID..............335 / 295 / 499..............185 lbs
July 1, 2019................9 week cut.................164 lbs
Late April 2019.........285 / 275 / 440.............178 lbs
Oct, 2018..............175x6 / 145x6 / 275x5......163 lbs
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06-09-2021, 03:45 PM #22
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06-10-2021, 04:15 AM #23
That's what a (private) massage therapist is for mate.
More pivot stuff. This would get boring fast so it's back to business next week.
Pivot Week Day 2
MSSGDL
285 lb x 5
RDL
285 lb x 6, 6
242 lb x 10, 10
Ham Curl
45 lb x 8, 8
35 lb x 10, 10
Machine Row
210 lb x 8, 10, 12, 10
KB Halo
8 kg x 2 x 12
DB Flat Bench
80s lb x 10, 10, 10, 10
Straight Arm Lat Pulldown
50 kg x 6
65 kg x 6
60 kg x 8, 8, 8
Cable Pullthrough
20 kg x 15, 15
25 kg x 15, 20
Machine Pulldown Close Sup. Grip
180 lb x 10, 10, 8Once upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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06-11-2021, 03:10 AM #24
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06-11-2021, 04:26 AM #25
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06-11-2021, 05:33 AM #26
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06-11-2021, 07:08 AM #27
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06-11-2021, 07:45 AM #28
Today’s Ol Hulksters session with the iron…
7:00 am black coffee
6 eggs scrambled into a bowl of oatmeal and cheddar….delicious
Hit the garage about half hour later…
Bench and Row, alternating sets….push, then pull…five sets each, 3-8 reps
Incline bench and wide grip lat pulls….push, then pull…4 sets each 6-8 reps
Smith machine press behind the neck…4 sets 5-8 reps
Alternating with narrow grip pulldowns…(6-8 reps)
(Normally I’d do upright rows next )
Then finished with 4 sets db side lateral raises.
Mowed the lawn for an hour and a half.
Meal two was leftover rice, 4 oz chicken breast, 6 eggs cooked into the rice, a bit of cheddar tossed in, glass of milk. That’s GAINZ."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
Every workout is GAME DAY!
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06-11-2021, 09:51 AM #29
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06-11-2021, 12:01 PM #30
Today was back day for me so this is what I did.
Opted out of deadlifts due to sore lower back.
2.5kg weighted pull ups. First set I hit 10 reps (pr lol) second set 6 and third 5.
Neutral grip pull ups 3x6
Seated resistance bands rows (45kg) 4x12
Resistance bands face pulls (40kg) 3x10
Dumbbell curls (17.5kg) 3x8
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