awesome thanks for the info, i have a friend experiencing issues I will tell him about this
2 Likes
3/28/2018 - 1B8 - 200lbs
Warmup
The Norm
Bench Press
45x2x10, 95x5, 135x5, 185x5, 205x3 P, 225x2 P, 255x1 P, 275x1 P, 225x8, 205x5x5 (1 min rest)
-with-
Rev Flys and Chest Supported DBs Rows
Single Leg Press
10, 90x10, 140x10, 185x14+7, 185x5x10 (both legs, 20 sec rest)
Dips
5x10 (1 min rest)
Waiters Walk
45x3x100 steps
-with-
Hanging Knee Ups
3x20
PJR Pullover
40x30, 50x20, 60x3x10 (30 sec rest)
-with-
Machine Preacher Curls
Rollin’ Yo
4 Likes
3/29/2018 - KB Conditioning / Stuff
Warmup
KB Swing (1 min rest)
62x5x20
– 1 min rest –
Single Arm KB Swing (1 min rest)
62x5x10/10
Bottoms Up Single Arm KB Press
18x5, 26x5, 44x3x5
How about that 44lber upside downer?!?!
3 Likes
That’s really awesome man. Glad it’s been working good! pin squats ftw.
Just one arm?
Yep, surprised me. Could not do this 6 months ago, for sure.
3/30/2018 - 1C8 - 200.4lbs
Warmup
The Norm
OHP
45x2x5, 75x5, 95x5, 115x3, 135x3, 155x2 (uh, super easy), 130x8, 120x5x5 (1 min rest)
-with-
Chins
5x10
RDL
45, 95, 135x5, 185x3x6
DB Bench (350 method)
70x21+11+8
1.5 Glute Bridge (1 min rest)
65x22+12+8
Decline DBs Ext
20x50, 27.5x2x25
-with-
DB Curls
20x5x10 R/P, 27.5x3x8 R/P, 27.5x3x10 R/P
Adductor Ab Wheel, Bird Dogs, Dead Bugs
Everything was ez today, progress. Body feels great. Going to push RDL up.
1 Like
Full moon is out. Seems that everyone’s workouts are easy during full moons…for what it’s worth.
2 Likes
4/1/2018 - 2A8 - 200.4lbs - Home Gym
Warmup
The norm
Pin Squats (pin 5, 1-2" high)
45x2x5, 95x5, 115x5, 135x5, 165x5, 195x3, add belt, 225x3, 255x2, 285x2, 250x8, remove belt, 190x3x5 (full squat, 1 min rest)
-with-
McGill Curl Up
5x10
Paused Incline Bench Press
45x5, 95x5, 135x5, 165x3, 190x2, 160x5x5 (1 min rest), 135x15 (tng, 2 min rest)
-with-
Standing Single Arm Band Rows
4x15
Single Leg KB RDL
26x10, 44x2x10
-with-
Laterals
15x35, 15x2x20
OH KB Ext
26x25, 44x3x25
-with-
BB Curl
45x4x25
The 8 rep pins are variation PRs. I actually am starting to feel strong again. Feeling great.
2 Likes
4/3/2018 - KB Misc Work
Bottoms Up Single Arm KB Press
18x10, 26x2x10, 44x3x6
-with-
KB Row
18x10, 26x2x10, 44x3x10
Using this day to bridge the 2 day rest period gap/detraining effect that I’m noticing take effect in my bench press session on Wednesdays. Going to continue progressing the bottoms up KB press slowly on this day. This will be a quick 20-30 min session with active mobility/prehab.
Video of set 2, 44x6
No you cant have my star wars tank 
6 Likes
4/4/2018 - 2B8 - 199.6lbs
Warmup
The norm
Bench Press
45x2x5, 95x5, 135x5, 175x5, 205x3 P, 225x2 P, 260x1 P, 280x1 P, 230x8, 210x5x5 (1 min rest)
-with-
Seated Cable Rows, DBs Supported Bench Rows (75x3x10), Rev Flys
Single Leg Press
10, 90x10, 140x10, 190x14+7 (50% set), 190x5x10 (20 sec rest)
Waiters Walk
45x3x100 steps
-with-
Hanging Knee ups 2x20 & Captain Morgan/Standard Side Plank Combo
5th set of 210x5x5 1 min rest required me to grab a spotter just in case, but got it no grind. Will stay here next time though. Grabbed a spotter also on 280 paused, but smoked it. Same with 230x8, spotter there but had it handily. 235 and 240x8 should be doable as long as I stay consistent with everything…WHICH will be difficult as I’m traveling 2 out of the next 3 weeks. I’m going to try to train though. Will be interesting!
Forgot to do dips today. Body probably appreciates that every once in awhile. Gave direct arms the day day off since I’ve been hammering them hard.
Feeling good, still!
5 Likes
After a great bench workout, where everything was good. One is allowed to ditch the dip and the curls/pushdowns
Great work Iron
2 Likes
Thanks Mort!
4/6/2018 - 2C8 - 200lbs
Warmup
The norm
Strict OHP
45x2x5, 75x5, 95x5, 115x3, 135x2, 160x2, 135x8, 120x5x5 (1 min rest)
-with-
Chins
4x10, 1x9+1
RDL
45x5, 95x5, 135x5, 165x5, 205x3x6
DB Bench (350 method)
70x19+11+7
1.5 Glute Bridge (1 min rest)
70x16+10+7
PJR Pullover
45x30, 55x20, 65x3x10
-with-
Machine Preacher Curl
5 sets
Ab wheel, dead bugs, bird dogs
Long work week. Just glad to make it in today. Knew I’d be weak, but was pleasantly surprised with non-suckiness. Arms/shoulders were looking like some superhero shit at the end.
3 Likes
4/7/2018 - 3A8 - 200lbs - Home Gym
Warmup
Cuban rotations, bear to cobra, leg swings, hip circle work, bottoms up kb presses and goblet squats
Pin Squat (Pin 4, 1-2" High)
45x2x5, 95x5, 135x5, 175x5, 205x3, add belt, 235x2, 265x2, 295x2, 260x8, remove belt, 200x3x5 (full squat, 1 min rest)
-with-
McGill Curl Up
4x10
Paused Incline Bench Press
45x5, 95x5, 135x5, 165x3, 195x2, 165x5x5 (1 min rest), 135x16 (2 min rest, tng)
-with-
KB Low Row
44x2x15, 62x2x10
Single Leg KB RDL
26x15, 44x2x15
-with-
Laterals
20x3x20
295x2 Pin Squat Vid
2 back pics @ 200lbs 6’ (I know too skinny, working on it)
This is workout 2 of 4 in a row. I will be traveling all week for work, so I’m cramming in everything ala @T3hPwnisher. Will be interesting to see my bench strength tomorrow lol. Who knows, may be in for a surprise? Squats are really coming a long ways. #s not that impressive, but I’ve got a decent single in me right now, 350’s probably. Body feeling pretty damn good too. Woot.
6 Likes
I’d venture you’ve left too skinny behind and are in the not big enough yet category. If it helps at all, your width is a benchmark I want to surpass.
1 Like
Stop getting your shoulders so big. They are adding too much to your width.
2 Likes
4/8/2018 - 3B8
Warmup
Cuban rotations, the norm
Bench Press
45x2x10, 95x5, 135x5, 185x5, 205x3 P, 235x2 P, 265x1 P, 235x6*, 210x5x5 (1min rest)
-with-
T Bar Row
Single Leg Press
10, 90x10, 140x10, 190x14+7, 1 min rest, 190x20 (both legs)
Dips
5x10 (1 min rest)
Waiters Walk
55x3x100
Hanging Straight Leg Lift
30
Hanging Knee Up
30
Cable Pressdowns and Curls
Had endurance today, but no top end strength. Was going to pause 285, but 265 felt heavy, so passed. Grabbed a spotter for the 235 set and at rep 6 shit was slowing and spotter was getting his hands on the bar so I racked and saved steam for the 5x5…which was far better than this past Wed’s bench w/o. Amazingly, body feels good for 3 straight full body days in a row! One more!
2 Likes
Back looking solid man!
2 Likes
Well skinny is not the first word that comes to mind.
Great looking back
2 Likes