T Nation

Lanky Me Just Trying To Get Stronger, Jump A Little Higher

Makes sense, makes sense…If I can’t fix this stability thing, I might have to give that a try. Thanks pwn

5 October 2021

Squat + paused squat FSL
160 x 5
185 x 5
210 x 10
160 x 5
160 x 5

Bench
95 x 5
105 x 5
120 x 8

Unilateral cable row 50 lbs x 10 x 3 sets

Dips +10 lbs, 10, 10, 7

Lat pulldowns 42.5 x 10 x 3 sets

Hammer curls 20 lbs x 8 x 3 sets

Ab wheel 8 x 3

2 Likes

Pull up bar finally arrived last night. Decided to still get one so I can still get pull ups done at home and do something else when I’m in the gym

5 x 2 sets AM
5 x 2 sets PM

Just focusing on increasing ROM for now

4 Likes

Pull ups
9
10

Been doing these almost everyday since I got the pull up bar. ROM is definitely better. I still don’t do all reps dead hang, but it’s waaaay lower than before, like close to dead hang already.

1 Like

21 October 2021

Sumo
195 x 5
225 x 5
255 x 8

OHP
70 x 5
80 x 5
90 x 7
70 x 5 x 3

Side laterals
20 lbs x 10 + 10 lbs x 10, 4 sets

Face pulls
35 x 10 + 25 x 10 + 15 x 10, 3 sets

Rear delt cable flyes
70 x 10 x 3 sets

Ab wheel 10 x 3 sets

Stationary bike, 10 minutes

Trying to get some cardio in since my resting HR is always 80 to 90 and I don’t know why. Not sure if the bike was a good idea. Felt my HR going up but didn’t feel short of breath like I do with my measly jogs. Rather than feeling short of breath, felt like I was gonna get calf cramps

3 Likes

Big Whang deadlifts

1 Like

??? How??? I barely do cardio and my rhr is consistently below 50

I really don’t know. I walk a mile going to work and back everyday, and that’s not including the amount of walking I do while at work. My thyroid is fine too, so really not sure.

Barely do cardio? oh please… lol

1 Like

26 October 2021

Squat
175 x 3
200 x 3
225 x 6

I kinda felt anxious I wasn’t going to do well on my top set here. Got sick and haven’t squatted in a couple of weeks. Warm up and working sets felt heavy too. Satisfied with 6 reps though

Bench
100 x 3
115 x 3
130 x 8

One arm seated row 50 lbs x 10 x 3 sets

Dips + 25 lbs 10, 8, 8

Unilateral overhead triceps extension 5 lbs x 8 x 3 sets
@FlatsFarmer yeah these hit the medial head nicely! Also realize how much my long head and medial head aren’t trained since these felt heavy!

I actually don’t know if the stack of plates in the cable machine is in lbs or kg…lol

5 Likes

Good job, keep it up!

It can be tricky to feel those guys at first. But after awhile you’ll get better at using those muscles, and then you’ll feel them “jumping in” on your pressing and pushing exercises instead of avoiding tension.

1 Like

3 November 2021

Deadlift
210 x 3
245 x 3
275 x 6

OHP
75 x 3
85 x 3
95 x 6

lateral raise
20 lbs x 10 + 10 lbs x 10 + 5 lbs x 10, 3 sets

Face pulls
42.5 on stack x 10 + 30 x 10 + 20 x 10
Come to think of it, I don’t know if the plates here are lbs or kg

Cable Rear Delt Flyes 85 on stack x 10 x 3 sets

Ab wheel 10 x 3 sets

A bit disappointed for both main lifts to be honest. Really wanted 8 reps for both. But I guess I can’t do much to change fatigue levels at this point because of work. It is what it is.

5 Likes

Great work whang!!!

1 Like

Yes, good to have you back!

1 Like

6 November 2021

Squat
185 x 5
210 x 3
235 x 6

Bench
105 x 5
120 x 3
135 x 6
105 x 10

NG pullups + 10 lbs weight 5 x 3 sets

Unilateral rows 50 lbs x 10 x 3

3 Likes

So some girl was squatting my topset of 235 for sets of 4 reps earlier. Didn’t even look like she was struggling.

Just when I start to think I can walk proud in the gym among the bench only guys because I barbell squat, something like this puts me back in my place. Lol. flips table

2 Likes

You must woo her and make strong babies!

1 Like

FIFY :kissing_heart:

3 Likes

That is more accurate.

You win round one of how babies are made, but the lightning round is coming.

( :rofl: phrasing! )

1 Like

@SkyzykS @wanna_be loool. Lemme reach a 3 plate squat first :joy:

8 November 2021

Sumo
225 x 5
255 x 3
285 x 6

OHP
80 x 5
90 x 3
100 x 6
80 x 5 x 3 sets

Side laterals
20 lbs x 10 + 15 lbs x 10 + 10 lbs x 10; 3 sets

Face pulls
42.5 x 10 + 35 x 10 + 25 x 10; 3 sets

Squats from last session, forgot to upload

4 Likes

12 November 2021

Squat + paused FSL
170 x 5
195 x 5
225 x 9
170 x 5

Bench
95 x 5
110 x 5
125 x 8

Really felt dizzy after the squats so went for not doing jack shit.

2 Likes