Elliptical, dislocates, fupu’s.
Incline DB’s
50s x8
55s x5
DB rows
85 x 8
105 x 5
Supaset 60s/120
9/8
8/8
8/8
Amrap 50s/100
13/16
Grip is stronger on my left hand, I’m betting from a life of palming a ball with my left more than my right, as my left mitt is juuuust a bit bigger.
Dips/neutral pullups
12/12
10/8fail9
Cable curls 3x12
Preparing for a blackout after deads doesn’t sound fun
Wasn’t fun but I imagine those vids of dudes going head first into gym equipment after heavy deadlift’n to be less fun. Was probably the max effort I’ve put into a deadlift. Last rep at 345 was harder than any at 365 which is the most I’ve lifted.
Elliptical, stretch everything, dislocates, hangs, pushups.
Squats 1s tm 235
Bw x 10
(Had to work in with guy & he had 135 on so just started there)
135 x 10
175 x 5
205 x 3
225 x 6
10pullups
185/pullups ~2-3min max rests
10/10
10/10
10/0
Seated triceps cable overhead machine
15
15
+1plate 15
Cable preacher curls x3
From a couple of days ago, this week I’m focused on work but still gettin it at the holy house of gains
Elliptical, shoulder warm-up
Bw squats
120lb DB squatt’n x 5,10 <—that guy is heavy
OHP 5s TM 120
Bar x 10
75
80
95 x 5
105 x 7 push 10
Pullups/95lb ohp
12/7
10/7
10/7
10chins/7push12
BB curls
Bar x 15
65 x 7,7drop
Bar x 10?
Dips 4x10
Deads pressed for time so hit it n quit it.
3rd world holds & BW squats.
Back raises
Stretched my hammies a bit in deadlift foot position w/just the bar
RDLs with the bar, pointless.
Deads
135
185
225
275 x 5
305 x 10
Nuff.
T-bar
60 x7,7
85 x5
95 x6
85 x8,8
70 x10
Nuff.
Upper decker Saturday
Elliptical stretch warmup shoulders did some pullups. Skipping my stretching has corresponded with a reeeeaaallly tight glute/ham/but probably glute area.
Incline DB’s
45s x 2x10
DB rows
85 x 10
Supaset 60s & 120
10/8
10/9
9/10
9+ass up rep/9
Dips/neutral grip pullups
15/10
11/8
DB curls
997, 998, 99niiiiiinneee, 1000.
Another in & out kinda session
Bw squatt’n & hold’n
Shoulder circles & hangs & scap pullups
Back squatt’n
Bar x 10
95
135
175 x 5
205 x 3
225 x 8, 5rest-pause3
Some pullups
OHP
Bar x10
75 x 5
More pullups
95lb ohp/pullups
10/12
8push10/10
7push10/10
6push10/10chins
Fin
I lift things up, I put them down
Elliptical, some hangs off of the Smith machine, 135lb RDLs
Deads
135
185
225
275 x 5
295 x 3
315
335
355 x 1
365 x 1,1,1
315 x 5?6?
Tbar
35 x 10
60 x 8
85 x 9,8,8
Supersetted in fupu’s during 85lb sets
60 x 12
Preacher cable/overhead tricep cable
3 x 12
Elliptical, shoulder circles, pushups.
45 lb incline DB’s
2 x 10
85lb DB rows x 10 low to my hip with that swing stretch.
60s/120 chalked the 120 DB, helped a lot.
12/12
11/12
10/12
10/0
Dips/hands together chins
10/12
10/9
Standing cable curls 2 x 15 last set was to failure
Elliptical nice long leg stretch, dislocates, 10lb dumbell shoulder moves.
Squat life
Bw squatt’n
Bar x 10
95
135
175 x5
205 x3
225 x 3x5reps
185 x 15
OHP all cleaned from floor
Bar x 10
75 x 8
10 pullups
85 x 8
10 pullups
95 x 4x8/3more sets of 10 pullups in-between
Dips 12,12,10
Cable curls strict elbows back 15,15,12
Off to an Italian memorial day dinner = lasagne!
Logging 2 workouts here.
5/29
Warmups
OHP
Bar
Bar
75
95 x5
105 x7fail8push10
12pullups
95/pullups
9push10/12
8/12
8f9p10/12chins
Bicep/tricep cables supaset x3
5/31
Warmup
135 RDLs x5
Deads
135
185
225 x5
Knee was on fire at this point, thought I might skip the weight today but thought to just do less reps.
275 x3
315 x1
Knee felt fine with moar weight
345 x 3x3
Tbar
35
60 x8
70
85 x3
25 low fupu’s
95 x8+ a cheat rep
30 low fupu’s
85/lowfupu
8/22
8/21
8/21
60lb tbar x 12 gaaassed
Lotsa DB curls, most of them palms out
Uppercase in any case
Dislocates & fupu’s warm
50lb incline DB’s 2x8
85lb bench supported DB rows x10?
65incline/120row 60-90sec rests
6/12
6/11
5&an ugly/10
Longer rests
60/100 — 8/18
50lb incline x 14
Closegrip chins/dips
10/10
10/10
Bicep/tricep cables X2
Took pics for transformation. Front & side pics will be posted (half natty core flexin) in that thread. Full pump after the gym but felt fatigued flexing for this back shot.
Sunday mass
Bw squats & 3rdworld holds
Bar x 10
95
135
175 x5
205 x3
225 x 10x3reps
185 x 10
After the 4th set I doubted 10 would happen, felt good after 7&8. Last rep on 9th set juuuust went up so took a full 3-4min rest for 10th set. Doubtful there was a 4th rep in the tank on the last 225 set
Ohp (cleaned)
Bar x 2x8
75 x 8
13 pullups
85/pullups
8/13
8/11
10/0
Looking fairly lean there mate, great work!
Thanks Luc itsard for me to carry much more fat though. I’m blessed to be able to stay so lean without really restricting calories. I eat 3000-3500 daily. If I go to bed under 3k, I will eat in a sleepy daze lol. Peanut butter outta the jar or Cliff bars if I’m out. Waking up ~188-190 on my “light reading” scale.
Bw squats and holds
110 DB hold
110 DB goblets x 5,10,10,12
Legs got hit pretty hard from squats on Sunday. Cns got worked out too, slept haaard last 2 nights & staying hungry. Did these goblets for a pump.
Ohp (cleaned)
Bar
75 x 8
80
95 x 5
105 x 7fail8push10
12 pullups
85lb ohp/pullups
10/12
8push10/12
9p10/11fail12chins
Seated cable rows/dips
12/12
12/12
12/11
DB curls 20s 25s 30s 20s
Took a week off to deload, slept a ton, ate probably a little below maintenance. Joints appreciate the rest & low back neeeeded it. Back on it today.
Elliptical
Bw squatt’n
110 DB goblets x 5,15,15,10
Ohp 5s tm 120
Bar x8
65
80
95 x5
105 x7fail8push10
12pullups
95ohp/pullups
8/12
7p8/12
6p10/12chins
Dips/neutral grip pullups
10/10
10/0
2x10 cable preacher curls
Should have eaten more before the gym today.
When your deadlift session is knee pain free
Elliptical
135lb RDLs
Deads
135
185
225
275 x5
315 x3
345
365
375 x1
315 x 5,5,8
Tbar
35 x10
60 x8
85 x10,8,8
Supersetted in fupu’s between 85lb sets
60 x 10
Dips 10
Neutral pullups 9 & 9th was a shit rep
Triceps cable x2
Biceps cable x2
Elliptical, dislocates, shoulder DB moves, explosive fupus
Incline DB’s
55 x 2x8
DB rows
85 x10
65s/120
8/12
8/12 (includes 1rep I had to drop the DB less than 2se c & squeeze out 12th)
7/11
60s/120
10/11
9/0
Rows/fupu’s
15/20
15/20
Wasn’t an ideal squat day.
Elliptical then to the rack which was taken by some high school kids benching 155-195 for singles. Chest day Monday so the 2 flat benches were taken. Sigh.
Back raises x a dozen
3rd world mobility moves 2-3min
Bw squats x a dozen
Dislocates
(Fellahs still in the rack)
Cleaned bar + press to get behind my neck
Bar
95 x 10
135 x 5
155 x 5
From rack
205 x 3
230 x 3x8sets. 9th set failed 3rd rep
135 from safeties to rerack
225 x1fail2
Supersetted in 5sets of 6 pullups during 3’s & after last shitty set of squats got 1max set of 14 pullups. Gonna see if I can get this weight next week with no cleans & no pullups.
Ohp
Bar x 8
75
95 x5
105 x6fail7push10 failed very high, I thought I had the 7th rep.
30 empty BB curls.
Took a hike up to the top of mt Tammany at Delaware water gap yesterday. ~2.5 miles ea way & 1200’ elevation change. Not my pic but that’s where the trail ends. Starts ~50’ above the Delaware river pictured.
Back on it today. Girlfriend started back at the gym today soooooo…
Elliptical, dislocates, plate raises.
Bw squatt’n & holdin’
110 DB goblets x 10,12,15
Ohp supposta be 3’s but…
Bar x8
75 x5
85
100 x3
110 x 6push7 weeeeeaaak. 4hr mountain hike does not equal dog walk around hilly town.
95ohp/pullups
8/13
7push8/10
6push10/10 neutral kinda close grip
BB curls
75 x8,8drop
55 x6drop
Bar x 10?
Set of 12 triceps standing overhead w/fixed bar. Meh.
Set of 20 curls with empty bar.
