Lean 2 Bills Pt. 4 - Synchronicity

Mate I feel your pain with the 20 rep squats, I used to smash them all the time, but now they fuck me up badly too!

Great track to be cranking while lifting, I find any Rage, Metallica, Pantera etc increases lifts by at least 5% :+1:

Thanks for dropping in @I_Luc :slightly_smiling_face: My conditioning will get better. I’m eating better & walking lots more than I was last month. My goal is to do 225 x 20, question is when?? Maybe by new years if there are no major setbacks.

I listen to a lotta rage, Metallica, offspring during harder sets. Daft Punk & house-ey beats during cardio & pump work. Classical & Jazz with a doobie in the evenings haha.

Ok deadlift & pull stuff & skip 20rep squats day.
Elliptical stretch few shoulder dislocates with hollow bar.

Rdl w/135 x 10 got to feeling good

Deads
185
225
275
295 x 5
275 x 7
225 x 10 focused on tempo & butt squeeze
Bar was slippin last rep of the 295 & 2nd 275 set. Locked em out but ended up dropping from a few inches on the eccentric. Grip & overhead strength noticably weaker after my August adventures

Seated BB OHP
(Back not touching pad)
Bar
65 x 10
75 x 9
85 x 5 fail on 6
(Back on pad)
85 x 7 fail on 8

Tbar row jammie (I missed this machine)
35 x 8
60 x 10
70 x 9
70 x 6drop
60 x 3nahalfrep drop
35 x 8

BB incline
95 x 10
115 x 5
125 x 8,7,5

DB rows (not elbow friendly)
80’s x 15, 10right/12left

Cable rows/supasetted dips
14plate iso hold drop
11p x 8/10dips
10p x 8/10
10p x 10/10

2 Likes

1vsmo8
Brought a buddy… …er… my girlfriend!! to the gym today. She killed it :sunglasses:

Lalippticul, stretch, shoulder moves, pushups

Squaaaats
Bw
Bar x 10
95
135 x 5 pauses sprinkled in
185 x 3
165 x 20

Standing ohp 80lb fixed BB
~8push10
~6push9

DB Flat bench
55s x 12
60s x 10,10

One set of like 25 cable curls fo day pump

Lat pulldown supersetted w/sets of 10dips
3 x 10 weight pyramidd’d up

Last 4 days appx calorie count, trying to gain. 4000(dl day), 2600, 3700, 3200. 22-2300 down as of post workout shake today. Roughly shooting to eat under 4k on lifting days & over 3k on off days.

Squat & pull stuff day

Enipplecal, stretch, shoulder dislocates, wall sits & 3rd world squat-mobility moves

Squaaaats
Lots of bodyweight & goblets, teaching my girl to love them like I do lol
W/u → 135
135lb front squats x 6 yep these helped fukk my elbow up I’m putting this move on the shelf for a while
175
185
195 x 5
195 x 5 CLANG on 6
Good leg knee tendonitis a lil bit

Tbar
35
60 x 10
70 x 8
75 x 5nahalfdrop
60 x 6drop
35 x 10
Real ~10sec drop sets, my girl was stripping the weight

Incline barbell
Bar x 10
95 x 5?8? I dunno
115 x 5
135 x 8 ass lifted a lil last 2

80lb DB rows
10, 20

One set super wide grip pullups no elbow pain

Seated rows x 3 Last set dropset

Shit ton of standing DB curls

I find front squats a pain too, when I used to regularly do them, always puts tension on my elbows, so usually end up in the cross arm stance, I know people frown against it, but it works for me, maybe something to try.

I may try that down the road Luc. For now I’m happy doing goblets & not-so-low bar back squats deepdeepdeep.

OHP day

Bike stretch git loose

90lb goblets
10, 25

OHP
Bar x 8, 5
65
75 x 5
85 x 6 push 9
65 x 10,10,10,9push10, 10push13 fail on 14

Incline DB
50s x 6 too heavy ass up last 2
45s x 7,6,6fail7

Lat pulldown/dips supaset short rest
10/10, 8/10, 7/8

4000, 35, 3700 Cal last 3 days. Wake up 180

2 Likes

4k calories yesterday, over 1200 was Natty peanut butter lol.

Deadlift & punch the clock & don’t make my elbow worse day.

Elliptical, stretch the hell outta my legs.

RDL bar 135 x 10

Deads
185
225
275 x 5
295 x 3
275 x 8

Some pushups some super wide grip pullups some ab moves. I’m a trainer now :zipper_mouth_face:. The blind leading the blinder lol

Yesterday’s workout logged today because Ohio wants me to look em in the eye when I tell em “nawt guilty”. 3hrs of shitty sleep in the car & they tell me “oh that ticket is wrong cops should know better than to write 9, they know court is at 1” oh they know, they just like to mess with people.

Aaaaannnnyyy waaaaayyy

Bike stretch shoulders

Squaaaats
Lots of bw
W/U to 195 x 2
175 x 20

Pushups
Low incline DB
60s x 6, 8fail9

Lat pulldown/pushups supersetted EMOM
10/25, 10/20, 10/13 8pulldowns only

3200, 3500, ~3000 yesterday, mostly macdunnalds

1 Like

1600 & a shitton of stress yesterday. ~900 miles in the golf. Slept well last night & back on my eating game today.

Test my gf’s weights & get some non elbow irritating volume in day.

Bike stretch, show gf TRX moves, fukk up knee tendonitis w8th trx pistol squat, shoulders

OHP with fixed bar
W/U
80bar x 10push12, 11push13, 13psh14

Incline bench
115 x 6, 10(2cheater reps), 8

BW squats a bunch
95lb goblets 6,20,17

DB rows (Left/right)
80 x 10/10
90 x 10/6
95 x 10/0, 10/0

Close grip neutral handle on lat pulldown
12p x 12
14p x 10, 8, 6drop
12p x 6drop
10p x 6gaaasssed

Dips 13, 12

Mad DB curls w/20,25,30,25,20lb db’s.

1 Like

531 OHP day 5s wk TM 95

Elliptical, skrechin, big fart

W/U
65
75 x 5
85 x 12pysh 13
85 x 8, 6push8,6push9

Squaaaats - wanted to start with 20rep progression but was more focused on GF’s workout plan than mine & forgot.
W/u
175 x 10, 8fail9
135 x 15, 20

Pulldown/feet up pushups supaset EMOM
10/25, 10/17, 8/13

Edit - gotta eat more. Woke up 179, haven’t seen a 181 wake up since July-ish. 3500 last 2 days. Trying to be over 3400 errry day till weight starts rising. 3600 in so far & 3more loaded slices of pizza to go today :weight_lifting_man:

3900 last 2days, woke up at 179. Gonna be more meat & less peanut butter in today’s 3900.

DL day

Elliptical 3min meh. Got booted off spin bike to warm up today. Uuuhhhgain. Owner can’t tell me himself, he has the help do it. ‘Alpha’ fitness lol.

Bent leg back raises powered my my glutes
RDL 135 x a dozen or so

185
225
275
295 x 5
315 x 2fail3. Came off the ground, I’m sure I could have ugiied up the 3rd one. Nah.
315 x 1,1,2 ← 90sec rests
275 x 10
I’m alive

Party at the Tbar
35 x 8
50
60
70 x 6
75 x 8drop
60 x 6 15sec rest x 2mo
I’m dead

DB rows (left/right)
85 x 10/10
95 x 10/6
95 x 9/0

Wide magbar lat pulldown/bw dips EMOM
12p 10/12
11p 10/9
10p 10/7
10p x 8

DB curls. 998, 999, one thousand. My guns are registered weapons in 4 states.

1 Like

I love that,. No reason to be alive if can’t deadlift!!!

1 Like

For sure Luc. I really enjoy the feeling of a snappy deadlift. Plus my leverages give me a stronger DL than other big lifts so it’s nice to be the skinny guy working with the medium size weights!

1 Like

Bench day, first one in a while.

Elliptical, stretch, lots of shoulder moves.

:100: lb goblets
6, 21

Bench 5s pro
Bar x 10
95
135
155
165 x 5

Incline BB
135 x 5,6,5,5,6 ass up last 2reps last set

Cable rows supaset w/push moves
12/15dips
12/12dips
10/15feet up pushps (aka fupu’s)
10/10 fupu’s

Edit - 4100 deadlift day, 3500 yesterday today will make 3 days & 5lb of steaks

And on the seventh day, he squatted.

Elliptical quick stretch, blue turbo drank

Squaaaats
(Rack occupaddo)
Bw x a bunch
80lb x half dozen
1plate ea side hack sqwat couple two tree :evergreen_tree:

Back squats
135
175
195 x 5
205 x 4 barely got 4th
165 x 10,10,11,10

3900cal yesterday included 5eggs, half lb salmon & a pound+ of porterhaüs. Now he rests :sleeping:

Today was supposed to be yesterday & in some places on the planet it’s already tomorrow so I’m way behind.

~4k squat day, 3-3200 Monday, an anorexic 2200 yesterday. Yesterday was another 850miie day with 2hr break for court. Fukyou Ohio. Onwards & upwards.

Etititical warm up shoulders a bit

OHP
Bar x 10
70
80 x 3
90 x 9push12
80 x 10, 9p10, 9p11

Magbar pulldown/dips EMOM
11plate
10/10
10/10
8/10
8/6

Deadliftin around

Elliptical, quality leg & hip stretch time, shoulder warm-up stuff.
BW squats a dozen
90 lb goblets 2 x 5
Hammerstrenf trapbar kinda squat/deadlift thing 90lb x a bunch
135lb RDL x 3 decent & an imbalanced 4th.

185 x 5
225 x 3
255 x 3
285 x 8?9?10? Was a lotta work, I lost count
275 x 3 x 5
Held last rep AMSAP (as many seconds as possible).Traps are friiiied.
All done

3500cal yesterday

~3800 deadlift day probably a little more yesterday. Went to bed ~3300 then ate a quarter to a third of a jar of peanut butter & warshed it down with 16-20oz of whole milk in a fit of night eating fury. Woke up 181.5 yesterday and 183 today so finally back on the gains train.

Bench Day

Elliptical, lots of dislocates, little bit of stretching

Bench press
Bar x 8
Bar (alternate hand keeping downside elbow tucked & back tight) x 5 ea side
95
135
155
165 x 5
Supersetted 75lb tbar rows with rep work (10,9,9)
155 x 3x8
135 x 11

45 deg incline DB’s
50s x 8
55s x 8,6

Chest day pump like

3700 yesterday, 183 wakeup today

So the nycmetro got served up a hot steaming dish of jets/browns & giants/chargers. Haven’t had tv in years & I only miss cartoons & playoffs. Squats!

Bike, stretch, shoulder work.

Squats 3s tm225
Bar x 10
95
135 x 5
155
185 x 3
205 x 6 & probably had another
185 x 3x10 whoo lotsa work at the end of last 2 sets. Probably 15-20 total breathing reps.

Left hand DB rows
80 x 10
90 x 10,11,10

Close grip pulldowns knda leaning back
W/u x 10
+2 plates x10
+2 plates x 10
+1 plate x 10 felt my lats screaming last2/3 reps

DB curls 20,25,20,15lb. Who knows many reps

1 Like

3900 squat day, off a bit yesterday ~3000cal

OHP day 1s week

Elliptical quick shoulder walk thru

Legs still recovering from Sun so no goblets today.

OHP TM 95 onsies week
Bar x 10
65
75 x 5
85 x 3
95 x 8push11, 7push8, 5push7, 5push7

Did a few lat pulldowns & fupu’s to get warmed up for…

Supaset!
Wide grip pullups 7,6,7,5(no elbow strain)
Push move (fupu’s & dips)10d,15f,10d,7d

I’m super happy at the progress I’ve made in the standing press, I do understand that more than half of it is due to simply practicing the movement standing vs sitting. TM going up to 105 for next week. Did a single neutral grip pullup & yup - elbow strain. Oh well, I felt strong doing wide grip today after a month or better off the pull-up bar.

1 Like