Lean 2 Bills Pt. 4 - Synchronicity

OHP day 5’s week TM 130 (for today)

Elliptical, shoulder stuff, light stretching.

100lb DB goblets
6 like I do
22 wanted 25 was sooooo humid in gym today
90sec rest
15

OHP
Bar
65
85
95 x 5
110 x 4 fail on 5. Was the 5+ set so back to a TM of 125 for this cycle
95 x 6, 6, 5, 6

Incline DB press
50s x 6, 5
45s x 7

Don’t skip dips
180 x 10
3 x 8 x 230

Close grip hollow body position chins x 2sets. Hollow body ups the difficulty fer shurrrr
Wide grip pullup (legs crossed, feet under butt) 1set only 4-5reps

Moar shoulder/chest/back stretching & lots of dislocates.

Walked just under 2mi on Sat & did a hilly ~3mi with just the younger dog yesterday.


Deadlift day 5s wk irrelevant TM 290

Elliptical & easy stretching, especially easy with left knee. Shoulder & hip warmup.

RDL w/135 x 10

Deads. Overhand grip no shoes no belt/straps.
185
225
275 x 5
315 x 2
335 x 1
275 x 3 x 5 (5,5,5)
Moved feet farther apart & tried to consciously pull lats down & focused on constant body tension over speed/snap. Leg felt ok - not painful, but not really stable or powerful. Glad I’m able to deadlift some anywhoo :grinning:

Seated cable rows 50reps like a boss.

Pullups neutral grip hollow body maxed at 6!
Pullups hollow body regular overhand maxed at 4!

Shrugs x 2 did these last wk too & forgot to loggit.

Straight bar curls x 4
Ez bar curls x 2
Craziest arm pump ever.

Chest day ft. 531 Bench Press Boyz

Bike & warm up shoulders ‘kinda’. Gym is under de/con-struction so space is at a premium. Dislocates & 10lb dumbbell mooves.

100lb DB goblets
6 the hard way
20. Back was tired after deadlifts for first time in 2 wks last workout. Also got a lil twinge between my right glute & hammy last few days. Just 20.

Scap & regular pushups off bench
Bench press TM 190 (again)
Bar x 10?
95
135
145 x 5
165 x 7 fail on 8 had it moving then it stopped moving
145 x 7
135 x 10 reps after 6-7 were squeezing & breathing with bar at lockout
135 x 5 paused & 5 was a struggle

Steep incline DB presses
40’s x 8, 8, 7

Close grip chins. Was a bit of young blood in the room, showed em how the over 35s do it.
10, 10 to the chest, ladies
8. First 4 to the chest last 3 hanging & breathing for my dear old life.

Dippasaurus Rex
180 x 10
230
250 x 8
230 x 7

Triceps cable downstrokin’
6 plate x 10, 8, 7drop
4plate x 5-6?

Full body. Cause a pump is a boner for your body, so a full body pump is basically a 190lb boner.

Edit - 1mi brisk walk on Wed, 3+mi in 2 walks yesterday.


Real Greek Gods do squats.

Bike stretch extensors flexors & stabilizers

Squats a lots
100lb db 5 the hard way
95
135
155
185 x5
195 x 6 or 7. Was grinding & felt strong today so I hope it was 7
195 x 5, 4(left 5 on safeties)
(1) 135lb power clean from squat safeties
185 x 5,6,5
Done.

What I was calling a mile or so is closer to 3/4mi. Did that trip fasted today & got a calf pump. No walk yesterday. Weight is steady but lower abs slooowly becoming more defined. Staying very close to calorie targets.

OHP day 3s wk (new-old) TM 125

Bike stretch shoulder warmups

100lb goblets
5 the hard way
15
10 half assed it today with an eye on Wed :eye:

OHP
Bar, 65 x 5
85
105 x 3
110 x 5 (1 more than last wk)
95 x 7,7,6,6,5

45 deg incline presses
45s x 10, 8, 9, 60sec 4

Delipsciousness
180 x 10
230 x 8, 10 supersetted in ~10 chins

Pullups 8
Neutral 8
Close hand chin 8
Neutral 6
Wide chin 6

Walked a mile after squats, nothing yesterday. Did front pads & bench bled a new BMC for my old Z today (LISS haha). May take a quick walk tonight.

Deadlift day.

Bike stretch flirt.

RDL
135 x 10

Deads
185
225 x 5
275 x 3
295 x 1
315 x 1,1,1
275 x 3 x 3

Front Squats
95
115 x 5
10 chinups
135 x 3 x 5 wrists hate me

Back squats
175 x 9, 8 both sets were max effort last rep

Tbar - 3 work sets
DB rows 85s x 3 x 10

Pushups off bench
30, 20, 15, 15 (last 3 sets got tough at end)

Curls for the girls x 3?4?

Took 2 days cause caloric deficit & been fixing cars. Ate for gains today & felt strong in gym.

Took another 2days cause ya’ know - calorie deficit. Was doing 2800/3300 for ~10 days & dropped another 2-300 daily from those numbahs last ~5days. 181-183 wakeup weight & I’m starting to look a lil ripped :grin:. Going back to 2800/3300 as of today to see if that’s maintenance or what.

Bench & squat day.

Bike stretch shoulders hips

Bench TM 190
Bar x 10, bar - alternate arm press (feel core stabilizing me) x 10
95, 135 x 5
155 x 3
175 x 3 form was off reracked 60-90sec
175 x 5
165 x 8,8
60sec
155 x 7
90sec
135 x 7 reps 2-5 paused

Squat TM 225
Hacksquat machine
Then
95, 135 x 5
155, 185 x 3
205 x 7
205 x 5,5,5,4 last rep went up then stopped then down a little then I decided not to put her on the safeties & up she went.

Seated cable rows x 3

All done.


Fukkin A!

OHP day 1s week TM 125 but I fukked that all up.

Bike stretch shoulders hipz

100lb goblets
5 the hard way
15
15 humidity & food restriction. I need 25 before I move back to CA.

OHP
Bar
65
85 x 5
105 x 3
130 x 2 fail on 3 (fukked this up, wanted 120 on bar & put 130) 60sec
125 x 1
105 x 5 x 5

45 deg incline DB
45s x 10
50s x 10, 8, 7 (last reps all rest/pause with bells held at lockout, last last rep needed Sweet glute thrust to go up)

Pullups 40-50 reps

Made a point to tell the big powerlifter guy he’ll never get big unless he lifts heavy weight. I had 50lb DB’s & he had 5-6 plates on each side of a hammer strength bench. He thort I was funny :joy_cat:

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Calling it 6mo under the barbell as of today.

1st Week (168 lb was likely an end of day “heavy weight”)
https://forums.t-nation.com/uploads/short-url/iEozfYU3dZOFR8tsRHpslxtM2AR.jpg

Today wake up at 182 similar bodyfat % I think

Obligatory bad bodybuilder pose.

I like this one, can see meat on me bonez.

Deadlifts day

Bike stretch shoulders hips. Spending lots of time in piriformis/glute stretch & lots of time moving/setting my scapulae & body thru space on the pullup handles.

BW & a few 100lb goblets waiting on floorspace.

RDL 135 X 8

Deads
185
225
275 x 5
295 x 3
315 x 2, 2, 1 (reset each rep, last one was slow & heavy so just a single)
90sec
225 x 7 till they slowed down

Tbar 30 reps, 3 good worksets

Neutral
C.G. chins x 8
W.G pulls x 7
Kept rest reasonable, ~90sec

85lb db rows
2 x 10 RPE 11 on the last set

Pushups off bench on the min
25, 15, 10

Curls get the girls x 3

Choice porterhouse.

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Great job!

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Thank you CL :grinning:

I tread in the footsteps of those who have gone before me, so shout out to the t-nation :fonzie:

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K so my ex that almost broke me is poking her nose around after no contact for 4+mo. Had me crazy for almost 24 hours. Kept it to myself, talked to my sister about things, didn’t contact the ex & make a problem. Win. Was having my own lil pity party & decided fukk that. Swole is the goal, size is the prize. It’s Gaines o’clock muthafukka, leeeets goooo.

Bench day 1’s week TM 190
Bar, alternate x 10
95 x 5
135 x 3
145 x 5
165 x 3
185 x 4 (left at least one rep in my pocket)
185 x 5 x 3
165 x 6,5,5

Squat
W/u
185 x 4 x 7
Rusty

Trip to diptown
180
230 x 10
270 x 2 x 8

Pullups on the minute (girl I’m infatuated with was working on the cables so motivated x2 to say the least. Full extension at bottom to show off my hard midsection :joy:)
Cg chins x 2 x 10
Neutral x 8

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What a difference 24hours & 2 decent workouts makes. I’ve grown mentally from lifting in the last 6mo almost as much as I’ve grown physically. Also - thundermoon.

Squat daaaaayy.

Bike bullshit stretch warm up ol man bone sockets.

Squaaaaaat.
(Swoon) dream woman is in the squat rack. She joined the gym a few months ago & I haven’t seen her in a few weeks. She has the face that launched 1000ships & her genetics scream amazing as her noob Gaines have her lookin gooood.(/swoon)

I’m moving 2800mi away in 2-3 weeks, she’s just a fantasy, but she’s smoking hot!

Couplea bodyweight joints & took the 100lb db for a ride a couple half dozen times.

Empty hacksquat machine couple two tree

Good work in the rack, dream woman. Giter dun on them leg presses.

95
135
175 x 5
195 x 3
225 x 4!, 3 (left 4th on safeties)
(1) 135lb power clean
185 x 5, 8! Because Tom Platz says ya always got 5 more reps. I dig that guy.

Some standing 45lb db presses, I dunno, I was DONE. Not a lotta volume but 3 max max effort squat sets sapped my juice. All done. Was a good workout & I’m deloading this week. (autocorrect thinks like me, it wants deloading to be reloading lol)

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Deload OHP day

Elliptical for 10min till quads burned some

Strrrretch & loosen shoulders

Seated OHP
Bar
65
75
85
75
65 x 5
Just enough time between sets to change weight

Pullups “classic” grip cause I’m a classic guy
5 x 5 on the minute

Spent way more time driving & stretching than lifting & gym is 7-10min away lol

Been walking, been eating. Trying to do a legit deload this week. I was losing focus last few weeks for sure & trying to get the most from the gym time I have left here.

Yes on the thundermoon!

She was kicking out the jams fer shurrr the other night!

EDITRON WAS HEEREEE

Elliptical, stretch, shoulders.

Fukk a deload today.

Bw & 95 lb DB squats

Squat the sad away.
135 x 5 hanging out in the hole
135 x 5 plyo Stylo
175 x 3 x 8
175 x 5
Nothing to failure few reps needed breaths at the top

Pullups 6 x 6 on the minute, last set was bout to failure

Pushups feet up ~24-30" on the minute
15, 15, 15, 10

Choice sirloin soon come.

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Deload week last day. I just took it easier this week, I’m probably not strong enough or volumetrically inclined enough to need a real 50%max kinda deload.

Bike stretch get loose change

Bench
Bar x 10
Alternate hand bar only elbow stays tucked x5
Bar x 10
95 x 10
135 x 10, 10 w/pause on chest
155 x 8
135 x 8

Front squat
95
95
115
135 x 5

Back squat
155
175
195 x 5

Seated cable rows 4 x 10 different grips

OHP day 5s week TM 130

Pressed enough yesterday that my strength was down today but meh. Back on it.

Bike show off my sweet stretches to the ladies before their body beast class.

OHP
Bar x 10
65 x 5
85 x 3
85 x 5
95 x 3
110 x 4 fail on 5 rest 60sec fail on 1
105 x 4
95 x 5, 5, 4, 5

DB OHP
35s x 8,7,5

Pullups varying grips
10, 10, 6 on the min then ~90sec between sets I had to work in
8, 8, 6

Front Squats
Bar x 10
95
115
135 x 5

Back squaaaaaats
165
185
205
185 x 5

Real BW dips, my shoulder feels so much stronger than before I started lifting, figured I’d give em a shot. Used to do em all day as a lghtweight 20something.
15, 8 bar(s) was too sweaty & I was too gassed to do another set. Damn hammrstrength machine spoiled me!

Felt weakish this AM, in the gym weights felt like I was lifting in a pool on the moon.

Deadlifting Day.

Got told by the daytime girl I’m not allowed to use a spin bike to warm up on, just classes. There are 14 of them & I don’t spin, just push an easy 90-95rpm to get loose. Wonder if there is any other equipment I’m not allowed to use with my membership. Classes are free & walk-in style & I weigh 183lb & used to be a cyclist guy fwiw. [/rant] & fukk all that I felt like a monster today :muscle::japanese_ogre:

Elliptical, stretch, git loose.

Bw & 55lb kB squats get looser.

135lb power clean x 1
RDL 135lb x 8
135 power clean x 1

Deads
185
225
275
295 x 5 & weight was flying up no knee problems
315 x 3 slowed down but still moving well & had 1-2more
295
275
275 x 5
Held bar ~10-15 sec on the last rep of the 275 down sets & shrugged hard before lowering weight. Today was the first day 275 felt like Warm-up weight. Last set of 5 was work though.

5 pullups lean way back almost touch belly button at top.

Tbar
35
60 x 8
70 x 6 rest pause x 2
Recover 3+ min
80 x 5 drop
60 x 4 drop
35 x 10 needed a no-rest-pause (holding weight in a stretch) to get last ~3reps

85lb DB rows
12,10,9 RPE = a lot

Seated cable rows close grip
11plate x 9, 8
13plate iso hold drop
9plate x 9

Curls
Ez bar, straight bar drop, straight bar

Pumped like the Jam.

Edit - saw bosuball squats in the Smith machine & saw a (150lb) kid in a wife beater ‘pressing’ a fixed bar overhead with one hand today. Guy deadlifting before me was lifting 3plates for sets of 5 I think & when I said he could leave the weight there he says “all of it?” Yeah, Chubbs. All of it lol

Chest day Bro.

Bw squats 3x10 & different wall sits turned wall squats, shoulders stretch pushups feet up 30"

Felt deadlift day yesterday like WHOA. No injury just back & hammies got them Dom’s like Mazetti. Put in 4+ mi of dog walkin deadlift day & an eeeeasy mile yesterday. Planning on a 3-4mi power walk tonight after dinner.

Bench day & I fukked up 531. Meh.
W/u
135
160 x 5
185 x 3 grindey.

Incline BB
115 x 10
125 x 7
135 x 7, 6, 6, 5

BW dip/pullup supasets
10/8
9/8
8/8
7/8
6 almost but fail on 7/7
Kept a very quick pace thru the supaset

Pushups off 24" box EMOM
9, 7, 5? Gassed

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