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Shakes n' Steaks


#241

Pump day in Jerz.

Elliptical, stretch, dislocates

Hi rep squatt’n
Bar
95 x 10
135 x 5
185 x 3
215 x 1
245 x 1,1
195 x 12, 10, 10 short rests (under 2min)
60sec
135 x 15 unbroken
30sec
135 x 5
Thigh rubbing pump

Ohp
Bar x 8
75 x 5
85 x 8 push10,8p10,6p10,7p11

Supersetted with pullups 60-90sec bet most sets
5,6,7,8,9,10,8or9 I forget. Last rep clean but probably none left in the tank.

Preacher cable curls
5plate x 14drop
4plate x 5 sooooo much TUT for last rep of each set. Dumbells & barbells aggravate my shoulder & cables seem to let me focus on squeezing my puny biceps better


#242

Friday night lights

Tough dog walk, dislocates with the leash x ~50. Shoulder healing. Came home & did 5 super controlled pushups, shoulder felt fine :slight_smile:

Elliptical & stretch

Squaaaats
Bar
95
135
185 x 5
225 x 5x5
30-45sec
185 x 10

Deads asap (as snappy as possible)
135
185
225
275 x5

Tbar
60 x 5,5
70 x 5
80 x8?9?drop
60 x 7drop
35 x12

DB rows I <3 the 90’s 3x12

OHP
Bar x 8
75 x 5
95 x 5x5drop
Bar x 20

BB curls (yeah I know…shoulder…cables… blahblahblah. Was a cute girl lifting downstairs that I’ve caught mirin before. Give the people what they want!)
75 x 8,7drop
65 x 3?4?drop
Bar x 8

Gonna take 2more days off & hopefully start adding in push moves next week starting with boring ass feet on the ground pushups. Waking up bet 188 & 191 last few days.


#243

Good luck mate, good to hear the shoulder is feeling better.


#244

Thanks Luc. :slight_smile:

Back on a 4day work week.

Elliptical & stretch. No access to pvc/jumprope/bands for dislocates. Classes for the masses & good forbid I respectfully slide thru to grab a piece of unused equipment during a class. Did a bunch of 25lb plate raises & the Tom Morrison dumbell moves with a 5poundah.

3rd world hold & a bunch of bw squats
65lb DB hold then 2x15

Ohp 5s wk TM 115
Bar x8
75 x 5
85 x 5
95 x 9
85 x 8, 7push8, 7p8, 6p8
Supersetted with 5 sets of 8 pullups

Seated rows supersetted with pshups EMOM
12/15
11/12
10/10

Cable preacher
10, 8, 6drop
6?7???

Feels odd leaving the gym legs not jellified by back squats haha. Back on my 20rep game next week I think


#245

Elliptical no room to stretch

Some butt fired back raises
Some scap pullups & hangs

Set up for deads & space to deadlift faces the Smith & it’s booty day for the college chicks. Winning.


Deads 5s wk TM 335
135
185
225
265 x 5
285 x 12
255 x 5x5

Tbar
60 x 6,6
70 x 3
80 x 9,8drop
60 x 6?7?drop
35 x 10

Close grip pull downs supaset w/pushups EMOM
10/15
10/15
10/12


#246

:+1:


#247

Man I’m digging the m/w/f evening schedule. Probably a dozen people in the gym tonight & 1/3 of them were Lululemon’d with that insta booty. Full disclosure - I’m dating a 28 y/o with a big fit melanated booty & thicc sexy thighs, so my observations are for research purposes only :stuck_out_tongue_winking_eye:

Elliptical, warm up shoulders with dislocates & dumbell moves. I tried 10poundahs today, rotator cuff nawt quite ready for that. Sticking with the 5’s for a bit.

Push me pull you kinda day.
Pushup moves feet on bench, felt good.

DB inclines
40s x8
45s x5
50s x 3x10

OHP
65 x 8
75 x 5
95 x 5,5,5,5push7,4push8
65 x 9drop
Bar x 11fail12push12
Supersetted w/pullups 6 to get loose then 6sets of 8

Close grip seated cable rows supaset w/pushups EMOM.
12/12
+1 plate 10/12
10/10
90sec
10 rows only

Cable preacher
5plate x 10,6drop
3.5plate x ?? For dropset
3.5 plate x 12

Wake up 190, planning on staying with 531 for squat dead & ohp & seeing if I can finally get 20reps w/195 (bodyweight) till March or so. When I cut calories, I think I’ll try a gironda 8x8 type program. I like seeing my work capacity progress with these short rest type workouts. Walking 3-5 times a week with doggie depending on the weather. More walks & more grilled red meat as the weather gets better.


#248

Skipped squats over the weekend, those DB presses took a lot more than I expected out of me. Had me binging & napping for 2 days. C’mooon adaptation.

Elliptical & stretch

Rack occupaddo by the “5+ min between sets guy”.

Bw squatt’n & 3rd world hold’n
85lb goblets x 5, 10 sprinkled in a few elevator reps
Back raises x 2 sets
Empty hack squatt’n x handful

Squats 5’s tm 245
Bar
95
135
165
185 x 5
205 x 10 reps felt good but on that breathe-paws boutrep 6-7
175 x 15

OHP 3s tm 115
65
65 x 5
85
95 x3
105 x5push7
85 x 10drop
65 x 8push10

Pullups
10,10,7

Gassed.


#249

Snow day keeps the crowd away. Space to deadlift got me like tenor
Elliptical catch a stretch, warm up shoulders

Back raises x 10

Deads 3s week TM 335
135
185
225 x5
245
265 x3
305 x8 I told myself 10 before the set but form got shitty at 7 so capped at 8. Underfed today & yesterday.
275 x 5x3sets

5 pullups

Tbar
60 x 5
70 x 3
85 x 8
80 x 8drop
65 x 7
60 x 11

Pullups/pushups EMOM started pullups super wide grip
6/12
6/12
6/12
Switched to wide-ish but still angled grips
6/12
5/12


#250

Feels good to be getting a chest pump again!

Elliptical, stretch, scap pullups, dislocates, dumbell shoulder moves.

Bw squats x a dozen
90lb goblets x 5, 12, 12, 12

Incline bench
Bar x 10
95 x 5, 5
135 x 3
145 x 4
135 x 5,5,5

75 lb DB rows x 8
Low incline DB’s supaset with DB rows on a flat bench
60s/95 x 8/10
55s/95 x 8/10, 7/10, longish break 8/12

BB curls
75 x 9drop
55 x 7drop
Bar x 8?9?


#251

Elliptical, skip stretching packedhaüs.

BW squatt’n & holdin
90lb goblets x 5, 20

OHP 1’s TM 115
Bar
75
85 x 5
100 x 3
110 x 6
6 pullups to get loose

Supaset 95lb ohp & pullups
7push8/10
6p8/10
5p8/10
Nice break.
95 x 6drop
65 x 10
8?9? Pullups. Not 10 & I gave a hold at top of last rep & on the last concetric.

Cable curls
12,13 (had reps left), 10?11? (None left)

Taking legs a little easy, I’m on antibiotics & hammie is sore since deads last week, so easy going this week. Straight skipped my 3’s squats over the weekend, but I been hitting the hills hard on the dog walks. Waking up 191-192 seemingly no matter what I have in my belly. That’s up from what seemed like 5-6weeks of 187-192 depending on food & water weight.


#252

Cake day & figured I’d celebrate with deadlifts.

Elliptical, shoulder dislocates, bar hangs & scap pullups.

Rdl 135 x 6

Deads 1’s tm 335
135
185
225
265 x5
285 x3
315 x5 stopped when bar slowed just a bit. Hammie still a bit sore.
275 x 5x3sets

Tbar
35
60 x6
70 x4
80 x 10, 8+, 6drop
60 x5?drop
40 x10
Supersetted pushups in with Tbar.
15,15,after a nice break after the dropsets - AMRAP (20-25 somewhere)

DB incline
55s x 8,6
50s x8

Fixed bar curls
50 (super strict & Squeezy) x 10
60 x 10
70ezbar x 6?7? Lil swing here
50 x 6?7?

T-ransformation update pics

Full Natty

Half Natty

Full bacne


#253

Direct ab work24qap2

Yeah, right :joy:

Forgot what the hell I was supposed to be doing today & still made out ok. Skipped squats AGAIN yesterday because deadlifts on Fri & snow shoveling (6-7" of the super fluffy stuff) on Sat. Back on it for this week.

Elliptical, stretch, all the shoulder moves.
BW squats & 95 lb goblets x halfadozen ofeach

Ohp TM test kinda
Bar x 8
75
95 x 5
105 x 3
115 x 5push10

5pullups to get loose
Supaset 95lb ohp/pullups
6p10/10
5p10/10
6p10/10
4p8/8?9?

Supaset 95lb DB rows/feet on bench pushups
10/15
10/15
10/15

BB curls
Bar x 10
75 x 8drop
55 x7drop
Bar x10

Gonna work up to last rounds tm’s & assess things this week. When I started I was using a 3rm TM, trying to bring them in line with a 5solid rep max.


#254

Deadliftin around.

Elliptical, stretch, shoulder stuffs.

Whoa packed house. Saw a fellah with 5plates deadlifting when I started. Ok… I’m mirin… He pulled that then 545 then 585 then loads up 635. He missed but it broke the floor. New strongest guy in my gym. Oddly enough the ‘old’ strongest guy in my gym was mirin too.

Ok got my shinguards & my baby weights. Girlfriend says I can’t have scabby shins for shorts weather. She shaved her armpits for me so I guess it’s a fair trade off.

Back raises x few sets of a handful

Deads
135
185
225 x5
275 x3
315 x 1,1
335 x 2sllliiiip
Asked 600lb deadlifter guy (with tiny calves) for some chalk for my workset
335 x 4 possibly one in tank, possibly not.
315 x 5x3sets

Tbar
60 x6
70 x5
85 x 7,7,9

45deg DB press
55s x 3x10

SuperWideGrip pullups x 6
Dips x 8 shoulder not really ready for those yet
Wide grip pullups x 6
Toast.

Steak.


#255

83y9f

Ok I sorta thought up a lil program for myself:

Mon - full body pump day
Hirep goblets
Ohp 531 + back off sets. Pullups supersetted in
Pushups supasetted w/cable rows
Cable curls

Wed full body deadlift day
Deadlift 531 + back off sets
Chest supported tbar supasetted w/pushups
Incline DB’s

Fri upper body
Incline DBs supaset dumbell rows
Ohp supaset pullups
Curls

Sat or sun lower body
531 squats + highish volume back off sets
Pushups or tricep pushdowns maybe.

Figured I could run this for strength for the next month & when I cut calories in late March, I can drop the weight a bit & add in a day of hiit probably after lifting on Fri. I’m already walking pretty hard 4-5 days per week. We’ll see.

Today’s upper stuff.

Elliptical stretch warmup shoulders

Incline DBs
50s x 2x6
Set of 75 lb DB rows
Supaset 60lb incline presses with 100lb rows
8/10
8/10
8/10
10/13
9/11

6pullups & 8 x 85lb ohp

95lb ohp/supaset/pullups
5/7
5/7
5/7
8push10/none

Cable curls
6plate
7plate
8plate x 10
9plate x 9?10?drop
8plate x4drop
6plate x 10


#256


First squat day in a while, feeling D-train’d.

Spinbike, stretch legs & hips, dislocates & hangs for my shoulders.

Squats
Bw
Bar
95
135 x 5
185 x 3paused
205
225 x1
235 x 5 last 2 kinda grindey
225 x 2,3,3,2fail3
185 x10 rerack &rest 30sec
185 x5

Feet on 24" box pushups/supaset/dislocates
10
12
12 ~5paused at bottom
12 almost failure


#257

Took 2 days off cause back squats after 2-3weeks of no back squats kinda crippled me. :older_man:

Elliptical, no room to stretch.

Lots of bw squats & 3rd world hold’n
:100: lb goblet hold then…
3, 20,12 probably could have done 25 on the 20set

Ohp 5s tm115
Bar x8
75
90 x5
95 x11push12. 10 was snappy, 11 was a grrrriiind
5pullups
75lb ohp supaset/pullups
10/8 x 5sets most likely. Possible I did 6 sets of pullups. Less likely but possible I did 6sets of each.

DB curls
Standing
25 x8
30 x10
Seated
30 x10drop
20 x infinity

Gym tripple beam appears zeroed at zero & says I weigh exactly 200 at the gym with my clothes on & a paper towel in my hand to touch the scale with. Wake up naked & after emptying193-4 on same scale I’ve been using for the last 15mo.


#258

tumblr_oi1pno1n1B1s3gkzko1_500
Deadlift day. The gluteus(t) day of them all.

Elliptical, stretch, shoulder dislocates. Did ~50 dislocates with dog leash on walk prior to gym. Was in the low 60s today.

Deads 5s (sorta) tm 335
135
135
185
225
255 x5
285 x 12?13? Probably 12 & had reps left in the tank for sure
No downsets. Haven’t deloaded deads in a while so call today a deloadey day.

Tbar
60 x8
75 x5
80 x3
85 x 8,8,9drop
70 x5

DB incline
45s x8
60s x 3x10

Standing triceps pushdown cable
W/u
Pump
9 reps at ? weight till failure
7 reps at same weight till failure then dropset
?? (failure) Reps at 2plates less than workset


#259

Upper decker day

Elliptical, warm up shoulders.

Incline DB
45’s x 8
DB rows
80(?) x 10

Alternate sets same movements w/65s & 105
8/10
7/10
7/12
55/105
12/10

95lb ohp/supaset pullups
5/8
5/8
5/8
5/8
8push12/8

BB curls
75 x 5,7,7drop
55 x7drop
Bar x12

Not looking horrible in a cutoff tee.


#260

Sunday Squatt’n

Bike, stretch, dislocates.

Squats 5s TM 245
Bw
bar x 10
95
135
165
185 x 5
205 x 10
185 x 4x8

Feet up pushups done with 2-3 min rests
20,20,15 last set was at most 1rep left