Despade: Journey to Strong(ish?)

Awesome work man

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11/3/17

Weight: 202.4

Squat/Legs

Squat
2 x 5 x 135
2 x 5 x 225
1 x 3 x 275
1 x 2 x 315
1 x 1 x 335
1 x 1 x 355
1 x 2 x 315
1 x 3 x 295
3 x 8 x 225

RDL (DBs)
4 x 10 x 75lb DBs
SS w/
3D Bands
3 x 20 x Blue Band

Calves
4 x 15 x 90lbs

Pistol Squats (to bench)
3 x 10/each

Another good day, seems to be the trend lately, ha! 355 moved more smoothly than the 315 and the 335, easily the smoothest I’ve moved anything in that weight area for sure. Taking the @ActivitiesGuy approach with my big lifts, thanks for the template! (You put a catchy name on it and you’ve got yourself a chunk of change haha)

@painter27 Thanks! Tryin’ to put together some decent work to hang with all you big boys! That 200 did feel good to hit though! I think it’ll be a steeper curve getting to 225.

Standings on current goals: Want to have it somewhere in writing.
Squat Goal: 405 Current Best: 365
Bench Goal: 325 Current Best: 275
Deadlift Goal: 550 Current Best: 475
OHP Goal: 225 Current Best: 200
Front Squat Goal: 315 Current Best: 300

1 Like

11/4/17

Chest

Flat DB Bench
Warm Up Stuff
8 x 100
6 x 100
2 x 5 x 100
4 x 100

Various Cable Isolation

Various Tricep Extensions/Isolation

Don’t remember most of the accessory work, so won’t waste the time, but the working sets on DB bench felt good, 100s are as high as our gym goes, so I’ll just continue attempting to add reps across 5 sets.

2 Likes

11/5/17

Weight: 205.0 (damn red stripes…)

Deadlifts
Warm Ups

225 x 5
315 x 5
405 x 3
425 x 2
2 x 2 x 455
405 x 3
315 x 5
225 x 5

Chest Supported DB Row
4 x 12 x 50s

NG High Point Cables
4 x 20 x 150

Overhand Low Cable Row
3 x 20 x 110,130,150

Trap Row Superset (with rope)
4 x 12/12

DB Row/Shrug
3 x 15 x 55s

Decent day, lower back was fatigued, and things felt heavy (off the floor especially) but I felt that all the weights moved really quickly despite feeling heavy. Couple weeks and I’m confident I’ll bust 500. Happy with the lifts today, happy with the last couple weeks’ trends. Will be back this evening for a second workout.

Edit:

Second Workout

Deadstop BB Row
1 x 10 x 135
3 x 8 x 185
1 x 12 x 135

Lat Pulldown
5 x 12 x 150

DB Row
2 x 8 x 80 (w/ fat grips)
2 x 10 x 80 (w/ out fat grips)

Curls (w/ fat grips)
4 x 10 x 25-30

2 Likes

11/7/17

Weight: Forgot

Shoulders

OHP
2 x 10 x 135
3 x 4 x 165
1 x 4 x 155
2 x 6 x 135
1 x 10 x 115
2 x 15, 12 x 95
SS w/
Face Pulls
3 x 15 x Blue Band

Chest Supported Rear Delt Raise
4 x 15 x 20lb DBs

SS
Z-Press
4 x 8
3D Bands
4 x 15

Lateral Raises
2 x 15 x 25

Tricep Extensions (OH)
4 x 15 x 70

SA Extension
3 x 10 x 30

SS
Pull Ups
3 x 5
Curls
3 x 10 x 60

Meh, upper back is tired from yesterday’s back marathon, so stabilizing wasn’t great. 165 moved easily for all but the last rep or two on it. Made up for lack of weight with volume and supersets. Got a good pump, it was fun, may or may not be back tonight. Didn’t have a lot of sleep last night, started EMT classes and they run till late (10-10:30) a couple nights a week, that may have contributed to my forgetting to weigh, as well as feeling less recovered.

1 Like

11/8/17

Weight: 203.4

Skwaaaaaats

5 x 135
5 x 185
5 x 225
5 x 275
3 x 315
2 x 345 (lost it forward on the 3rd rep here)
3 x 315
10 x 275
15 x 225

RDL
1 x 10 x 135
2 x 10 x 185
1 x 10 x 135

Standing Calves
4 x 12-15 x 90

Pistol Squats to Bench
3 x 10/ea

A good workout, started it at 3:45am or so, I open the gym at 5, buddy wants to work out a couple days a week early, so…yeah will be doing a couple pre-4am sessions a week moving forward, strong kid, about 170lbs, can hang pretty well, wants to get stronger.

It is definitely going to be a motivating factor for me, I do not want to be caught by a 170lb guy on any of my lifts haha it’ll be good to mix it up

Edit: Have a handheld OMRON body fat reader last memory I have of doing it was a couple months ago and it put me at about 18.5%, did it this morning, put me at 16.4%. May use it to track trends moving forward, may just do it along with my weight, added data points and all that.

2 Likes

Ouch!

I’m honestly pretty disappointed in myself…I had at least 12 at 275 in me and at least 20 x 225 in me and I simply quit… I knew the guy couldn’t hang with me there and I just kinda coasted…the more I think about it the more disappointed I get about it.

11/9/17

Weight: No Go, another early (3:45am session)

Bench

Flat BB Bench
5 x 135
5 x 185
3 x 5 x 235
2 x 3 x 235
7 x 205
8 x 185

CGBP
3 x 12 x 135

Superset
Up and Unders
4 x 12 x 25lb DBs
Tricep Extension (w/ rope)
4 x 20 x 60-70

Superset/Giant Set
Pec Deck
3 x 15 x 80-110
Single Arm Extension
3 x 10 x 30
Push Ups
3 x 10

Cable Up and Unders
3 x 15 x ?

An OK day, barbell bench is always my weakest link by far, so it is what it is, it’ll eventually come up.

3 Likes

11/10/17

Weight: 205.2

OFF/Ramblings

Weight is up with lots of carb intake over the last couple days, the last two weeks of beating myself up led to a much larger appetite, still feel good about where I’m at composition wise, want to stay in the area of 205 as I don’t feel deprived, but if I’d like, I can reach and be sub 200 with minimal suffering…because I hate suffering, ha.

Am currently on the fence about the 2018 transformation challenge part of me says just do it, part of me says why, another part of me wants abs and 190lbs for lake season come spring. The worst part is that I know exactly why I don’t want to, don’t want the accountability, ha. Will be deciding soon whether or not to do it I guess. But I feel like I need some goals, so maybe aesthetics should be a focus, I don’t feel like I’ll lose any strength if I drop 10-15lbs as it is just fluff and wasted space at this point, if I’m being honest with myself. #hatecountingmacros

Taking today off, but want to workout, may do a metric shit ton of band work on my shoulders and calves, along with some light cardio, or may do a complex/hit type workout this evening with the wife, have a 5k tomorrow morning (stupid charities, making me run and shit) so…that’s gonna hurt, haven’t done 3 miles in quite a while, know that I can, but know it’s gonna hurt.

But Despade, what was the point of this? I don’t know, kids, I don’t know…

At this point in the morning/week I’ve had too much coffee, not enough sleep, and am feeling beat up, but good, so it may all be incoherent ramblings (that’s my disclaimer.)

TL:DR Despade is over caffeinated and trying to talk himself out of being a little wussy boy, take some responsibility for his diet, and catch the shredded canadian, eh? (didn’t see that twist comin’, didja?!)

4 Likes

11/13/17

Weight: 202.4

Back Pump

TBDL
5 x 140
5 x 230
5 x 320
3 x 410
1 x 460
5 x 320
5 x 230

Superset last 3 sets w/
Chest Supported Row
4 x 15 x 50lb DB

Superset
Low NG Cable Row
3 x 20 x 150
Straight Arm Pushdown
3 x 15 x 100

Superset
High Point Rope Pulldown
3 x 20 x 130
Plate Raises
3 x 12 x 35

Superset
WG Pull Ups
5 x 5 x BW
3D Bands
5 x 15 x Yellow/Blue

Superset
DB Curls
3 x 12 x 25/30
High Point Rope Curls (to face)
3 x 12 x 50

A pretty good day, pulling sucked, grip failed miserably at 460, everything felt off with the trap bar as far as maintaining a “deadlift” type form (which is to be expected I guess), got a decent pump.

It was another early one (3:45am) so I definitely felt that played a factor in my pulling today. New workout buddy reminds me a bit of me 5-6 years ago, good dude, flat wants to get big and strong, and wants to be there working out, one of those partners where we both have earbuds in the whole work out.

It’s a good change of pace for me, because he wants to catch me, and I don’t want to be caught haha

3 Likes

11/14/17

Shoulders

OHP
10 x 75
5 x 135
5 x 155
3 x 175
2 x 195 (yesssssss)
1 x 195
10 x 135 (a little speedy and bouncy, not super strict)
3 x 5 x 135

SNGHP
2 x 10 x 135

Superset
Rear Delt Row/Raise (Chest Supported)
4 x 15-20 x 25lb DBs
Tricep Extension (w/ rope)
6 x 15 x 60
Superset w/
Lateral Raise
4 x 12 x 25

Superset
Front Raise (w/ rope on cable)
3 x 15 x 50
1 x 35 x 50
Single Arm Extension
3 x 15 x 30
1 x 35 x 30

Single Arm OHP
3 x 10 x 45

A very, very good pressing day, 195 moved really well without a belt, first one went right up, second one was slow but smooth, didn’t really stick, then the second set of 1 moved smoothly as well, really happy with it. Everything else was just icing on a juicy pump haha

5 Likes

Good job man!

1 Like

11/15/17

Weight: 203.0

Legs

Squats
5 x 135
5 x 185
5 x 225
3 x 275
3 x 315
1 x 365
1 x 365 (felt like I cut it high, partner says I hit it…but…yeah)
3 x 335 (edit: forgot this set completely)
3 x 315
25 x 225 (made up for that poor showing last week)

RDL into Lilly Shrug
4 x 10 x 135

Leg Press Superset
Seated Calves
3 x 12-15 x 265
Close Stance Leg Press
3 x 12-15 x 265

Walking Lunges
3 x 12/ea x BW

Hoo boy, it was a good one, 365 moved very smoothly for both reps, but felt like I cut that 2nd one a bit high, partner said it was there, and I tend to get pretty deep with my squats (from training for years alone, didn’t wanna end up in the #quartersquatgang, but I’ll take one to unquestioned depth with relative ease for today. That 25 reps at 225 touched my soul a little bit, think I have 30 in me next week, it’s all mental right now, back in February my first working set aiming for 20 at 225 ended at 18 reps, this was at the end of my squats, so I’m actually really happy with this.

@cdmac24 Hey man! Much appreciated, we’re all just tryin to put up those gym hero numbers :wink:

3 Likes

Dude, I’m looking at 225x25 and thinking I might lacerate a kidney trying that shit - Good on ya!

1 Like

11/16/17

Weight: 201.0

Chest

Flat DB Press
5 x 70
5 x 80
5 x 90
4 x 5 x 100
6 x 100
2 x 10 x 75

Swiss Bar (various grips)
5 x 5-8 x 125-200

Superset
Rope Extensions
5 x 10 x 80-100
Pec Deck
4 x 10 x 80-110

Low Point Cable Fly
4 x 15 x 30-40

Short, sweet, and to the point. Weight is back where I’d like it to be (knocking on 200lbs) the 100s moved OK, need to start on my “progression” for them. A wedding and lots of food upcoming in the next 3 days, only thing I’m going to try and do is stay away from too much beer, ha! (fat chance)

2 Likes

Hey mate congrats on the pr

1 Like

11/17

Weight: 201.0

Back

Dead Stop Rows (Barbell)
3 x 8 x 205

Single Arm DB Rows
4 x 5 x 120 (no straps)
2 x 10 x 120 (w/ straps)

There was lots of other stuff in there, but those are the highlights at the moment.

1 Like

11/18

Weight:201.0

Legs

Squat
2 x 5 x 135
2 x 5 x 185
2 x 5 x 225
2 x 5 x 275
2 x 3 x 315
1 x 3 x 335 (edit: forgot this set)
2 x 1 x 365
1 x 12 x 275
1 x 12 x 225

RDL
4 x 10 x 135

Standing Calves
5 x 15 x 120-150 (2-1-2)

45 minutes or so, went and worked out with an old workout buddy, it was a good one, dude is still strong as shit. It was a good workout for sure. Proceeded to drink the rest of the day at his wedding, ha. Nutrition stayed in check all weekend. But boy did I manage to put away an appreciable amount of beer and dance like a fiend for about 6 hours haha

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11/20/17

Weight: 205.6 (ha…yeah)

Shoulders

OHP
4 x 10 x 115
1 x 5 x 115
2 x 10 x 95

3D Bands
2 x 20 x Blue

Rear Delt Row/Raise
4 x 15 x 25
Superset w/
Tricep Extension
4 x 20 x 60

Lateral Raise
4 x 15 x 20
Superset w/
Single Arm Tri Extension
4 x 12 x 30

Seated Single Arm Arnold Press
3 x 10 x 45
OH Tri Extension
3 x 20 x 50

Not a lot in the tank (not surprised) going to do a mini deload today (did it) tomorrow, and probably Wednesday, working in that 60%-70% range and pushing some volume. Had a great pump today (probably the mac and cheese last night haha) and I look and feel as tight as normal, so I’m not too worried about this weekend the weight spike is no surprise as I’m definitely retaining water and such. All in all…not a bad way to start the week.

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