Lets do this! Although, I want 405lbs. 4 plates or buuussstttt. (Currently around 350lbs…)
Yeah, TNation is humbling…
Lets do this! Although, I want 405lbs. 4 plates or buuussstttt. (Currently around 350lbs…)
Yeah, TNation is humbling…
I say 400, obviously meaning 405 It’s going well so far, I think I’m probably at ~335-340 at the moment.
1/22/19
AM Workout
Heavy Bench
Bench
5 x 135
5 x 185
5 x 225
3 x 245
2 x 265
3 x 2 x 285 (90%)
Low incline DB bench
3 x 15, 15, 13 , 75
Push ups
Triceps
Solid press day. Felt a bit heavy, no extra reps.
PM Workout
Heavy legs
5 x 135
5 x 225
3 x 315
2 x 345
1 x 375
3 x 2 x 385 (90%)
3 x 315
6 x 225
SSB Good Moeming
8 x 135
4 x 6 x 155
Goblet Squats
3 x 8 x 100
Leg extensions
4 x 12-15
That buddy wanted to hit legs with me tonight. So I told him sure, why not? Well… he bailed and did shoulders, but I said fuck it and rolled into my heavy legs. 385 moved great. Everything was solid. Very last rep came forward a bit, but nothing I couldn’t grunt back without a little effort.
Glad I got back on schedule.
No weighing the last couple days, I keep telling myself I don’t care right now, just to make ‘the fattening’ hurt a little less
Nothing more annoying than a mate who bails when the going gets tough. Good work sticking to you plan and getting it done.
1/23/19
Weight: 212.6
Back/Shoulder Pump
Superset:
NG Row (Cybex)
5-6 sets x 12-15
Rear Delt Raise
4-5 sets x 12-15 x 15
Superset:
Overhand (Cybex)
4-6 sets x 12-15
Lateral Raise
4 x 15 x 20
WG Pull Up
3 x 8 x BW
2 x 8 x +(-?)70lbs (assisted)
Superset:
OHP
4 x 20 x 25
Plate Raise
4 x 12 x 25
Superset:
KB Curl
4 x 12 x 25
High Pul
4 x 12 x 25
Superset:
Front Raise
3 x 12 x 20
Lateral Raise
3 x 12 x 20
Edit: 15 minutes x 10% incline x 3mph x BW
Fairly fatigued from yesterday, didn’t push anything, pump felt good, probably could’ve worked more, but whatever, felt good, it’s for health and recovery at this point anyway. Speedy bench tomorrow. (@simo74 my boy wants to do speed bench and legs the next two days, so we shall see how that pans out he’s never done a ‘box squat’ he’s squatted to a box but never from a box. so…he’s in for a new feeling with that SSB, and I’m excited haha frickin bail on heavy legs? Think that’ll help you avoid the pain?!)
Weight is better, much less sloppy today.
1/24/19
Speedy-like Bench
Bench
8 x 3 x 205
Low incline DB
3 x 25, 20, 14 x 60
WS Ball Press
4 x 12 x 100-130
Triceps
6-8 sets x 12-20 reps
Low point cable fly w/rope
4 x 12-15
Dips
3 x 12, 10, 10 x BW
Lateral raise
3 x 12 x 20
“iPhone raise”
3 x 12 x 20
Should’ve stuck at 195, 205 moved just fine, but felt a bit slow ah well.
1/25/19
Weight: 209.2
Speedy Lower
SSB Box Squats
8 x 3 x 255
SSB Good Morning
5 x 8 x 135
Banded (speedy) DL
5 x 3 x 315 + green band
Squat Stance Hack Squat
3 x 20
Narrow Stance Hack
3 x 20
Superset:
Banded Good Morning
4 x 20
Standing Calves
4 x 15-20
Done. Lower back was pretty fatigued, definitely affected my speedy stuff, but it still moved well. Happy with it.
Weight was better than expected. Especially weighing 8 hours worth of food and drinks later in the day than normal
2/7/19
Weight: 207.8
Speed Bench
8 x 3 x 195 + Orange Bands
Low Incline DB
3 x 20, 16, 15 x 65
WS Ball Press
3 x 12-15 x 80-110
Paused KB Skull Crusher
3 x 20 x 25
Dips
3 x 15 x BW
Rolling Triceps
3 x 20 x 25
Push Ups
2 x 20
Decent day, decided to get back into it with the lighter speed work as opposed to jumping into heavy singles where I left off and was supposed to be picking back up. 195 felt a bit heavy, simply due to time away.
Weight: Solid, definitely feel tighter, hopefully the 7-8lbs stays off, ha.
Two weeks off ??? Deload or just not logging
2/8/19
Weight: 210.4
Speedy Squats
SSB Box Squat
8 x 3 x 245
DB RDL
4 x 12 x 55
Calves
5 x 10-15 x 45-185
Leg Extension
4 x 15 x 90-150
Leg Curl
3 x 12 x 90-110
Decent day, everything feels a bit out of the groove at the moment, but it’ll come back, not worried.
Weight: A couple normal meals and I’m right back to 210, ha.
A little column A, a little column B, ha! We had our twins two weeks ago, so I was sitting in the NICU for 14-16 hours a day with the girls, and then had a couple throw away workouts M-W earlier this week that weren’t worth logging. Everyone is doing well, everyone is home.
You went silent with that.
Congratulations Dad
Great news man! Glad the twins are home with momma!
Wow that’s amazing news. Congratulations mate just hearing that made my day. Best excuse in the world to have some time off for sure. Enjoy.
Congrats man! Good luck with trying to sleep
2/9/19
Back/Shoulder Pump
Swiss Bar OHP
Worked up to 2 x 185, felt decent.
Lots of pump work.
2/11/19
Weight: 211.8
Heavy Bench
8 x 135
5 x 185
5 x 225
3 x 245
1 x 275
1 x 285
4 x 1 x 300 (95%)
12 x 225
Low Incline DB Bench
3 x 17, 9, 11 x 70s
WS Ball Press
4 x 20 x 100 (Various Grips)
Tricep Extensions
6-8 sets x 20-30 reps x red/black bands
Low Point Cable Fly (w/ rope)
3 x 15 x 30, 40, 40
Dips
2 x 12 x BW
Pretty good day, the first rep at 300 was the worst, which is typical for me. But it moved fine and it just got better with the next 3 reps. The dummy set at 225 felt surprisingly good as well, was kinda shooting for 15, but stall on the 12th, all good.
Weight: I’ve found those couple of pounds I lost
Congratulations! Very happy to hear this.
Exciting times!
I’ve got a guy from out of town that I’ve met once or twice that hit me up to come do legs with me (am I famous?) today, so my normal routine has been thrown off, and I’ve eaten more than I normally do in the mornings, I’ve noticed that if I have oatmeal w/ protein at like 7am I am freaking starving by 10am, and then again by 1, like sick to my stomach hungry, but when I just have a protein shake or two throughout the morning like normal, I feel just fine, hungry by 1p, but not sick to my stomach hungry. Just a general observation made.
Edit: He got called into work and won’t make it anyway. Lame.
2/12/19
Weight: 209.2
Heavy Squat
8 x 135
5 x 225
3 x 275
2 x 315
1 x 365
1 x 390
3 x 1 x 405
5 x 6 x 225
SSB Good Morning
3 x 8 x 135
Standing Calves
4 x 15 x 135
Leg Extension
2 x 12 x 100
A better day than I expected, was a little worried when I hit the 390 and it felt like a truck, but 405 moved pretty dang well, came forward a bit, but easily corrected out of the hole. Attempting to drive up my rep strength a bit as well, hence the 5 x 6 x 225 to cap the squat portion off.
Weight: Pretty good for eating multiple times this morning (which is unusual for me).
Congratulations. Glad everyone is home and well.