Careful bro your recovery time will go through the roof lol
1 Like
Aug 23rd, 2017
Warrior by Disturbed
Even more stuff gone, luckily the new location opens next monday, but this sucks as the nightowl crew needs to share what little is left.
Bench Press
1 x 10 @ 45
1 x 5 @ 135
1 x 1 @ 155
1 x 1 @ 187.5 (85)
4 x 10 @ 137.5 (62.4)
1 x 8 @ 137.5
1 x 2 @ 137.5
Barbell Row
1 x 20 @ 45
5 x 15 @ 140 (63.5)
DB Bench
3 x 8 @ 57.5
The magnetic microplates reappeared so I used them for DB Bench today.
Curls
100 reps.
Side Raises
1 x 20 @ 12
2 x 20 @ 15
Band Tricep Pushdown
3 x 25
1 Like
Aug 24, 2017
Coat of Arms by Sabaton
More stuff gone, most plates gone.
Back Squat
1 x 20 @ 45
1 x 5 @ 135
2 x 1 @ 225
1 x 1 @ 245
1 x 1 @ 260 (117.9)(Paused)
5 x 10 @ 180 (81.6)
RDL
1 x10 @ 135
3 x 10 @ 230 (104)
Side Bend
3 x 20 @ 70
Back Ext
2 x 35
Whatever it Takes by Hollywood Undead
Did my workout early so I could go the not 24 hr fitness world and do some make up work on my legs
Bench Press (Pause)
1 x 10 @ 45
1 x 5 @ 95
1 x 1 @ 135
4 x 5 @ 150 (68)
Z Press
1 x 6 @ 45
5 x 5 @ 67.5
Pendlay Row
1 x5 @ 135
1 x 1 @ 155
1 x 1 @ 175
3 x 5 @ 185 (83.9)
Tate Press
1 x 12 @ 35
2 x 20 @ 25
Pullover
2 x 20 @ 30
DB Seal Row
3 x 15 @ 50
Side Raise
3 x 20 @ 12
Front Raise
1 x 20 @ 12
Curls
8 sets of 15
Side Bend
1 x 20 @ 65
2 x 20 @ 60
Leg Press
3 x 20 @ 373
Leg Curl
3 x 20
Leg Ext
3 x 20
1 Like
New facility opens today, seen some pictures and it looks great but I am anxious to see it all in person tonight.
On a different note I have my eye on a Powerlifting meet in 19 weeks. Its only about a 30 minute drive, it would actually be super close to where my strongman comp was. So maybe
8/29/17
The Thunder Rolls by All that Remains
Strict Press
1 x 10 @ 45
1 x5 @ 65
1 x 2 @ 95
1 x 1 @ 110 (49.9)
5 x 8 @ 82.5 (37.4)
Meadowâs Row
1 x 10 @ 25
3 x 15 @ 35
1 x 15 @ 45
Incline Bench 350:
1 x 10 @ 45
1 x 15 @ 100
1 x 12 @ 100
1 x 11 @ 100
Preacher Curl 575;
11, 6
Drop Set 1: 6
Drop Set 2: 12
Drop Set 3: 12
Lat Pull In
2 x 20 @ 32.5
Cable OVerhead Ext
1 x 20 @ 20
4 x 20 @ 25
Side Raise
3 x 21 @ 10
Front Raise
1 x 20 @ 10
Bunch of band pull aparts.
1 Like
8/29/17
We Made it by Busta Rhymes ft Linkin Park
Snatch
2 x 1 @ 95
2 x 0 @ 115
Snatch Grip High Pulls
1 x 2 @ 115
Deadlifts
1 x 5 @ 135
2 x 1 @ 225
1 x 1 @ 275
1 x 1 @ 315
1 x 1 @ 340 (154)(Mix Grip & No Chalk/Straps)
2 x 10 @ 240 (108.9) (Sumo)
3 x 8 @ 240 (108.9) (Conventional)
Busted some Sumo volume, accidentally was doing 10s on those sets oh well
Temp Cambered Bar Back Squats
1 x 5 @ 45
1 x 2 @ 135
1 x 2 @ 155
1 x 1 @ 175
5 x 4 @ 180 (81.6)
Leg Ext
3 x 20
Side Bend
3 x 20 @ 70
Leg Press
3 x 20 @ 293
Lying Leg Curl
3 x 20 @ 50
Calf Press
2 x 20
Ring Pullups
5 x 3
1 x 4
Back Extensions
3 x 20
Used more spinal flexion on these sets to get after the erectors more.
8/30/17
The Heart from your Hate by Trivium
Bench Press (T&G)
1 x 20 @ 45
1 x 3 @ 135
1 x 1 @ 155
1 x 1 @ 175
1 x 1 @ 187.5 (85)
5 x 8 @ 140 (63.5)
Top set felt heavy in my hands but moved better than ever.
Barbell Row
1 x 20 @ 45
5 x 15 @ 145 (65.8)
DB Flat Bench
3 x 10 @ 45
1 x 13 @ 45
Curls
100 reps
Side Raises
3 x 20
Front Raises
1 x 20
Tricep Pushdown
5 x 20
Band Pullaparts
A lot
.
1 Like
8/31/17
Day of the Dead by Hollywood Undead
Back Squat
1 x 10 @ 45
1 x 3 @ 135
1 x 2 @ 185 (Pause)
1 x 1 @ 225 (Pause)
1 x 1 @ 245 (Pause)
1 x 1 @ 265 (Pause)(102)
5 x 8 @ 190 (86)
RDlL (Knees to Hips)
1 x 10 @ 135
1 x 2 @ 225
3 x 10 @ 235 (107)
Leg Press
2 x 10 @ 373
1 x 1 @ 463 (Exaggerated negatives)
1 x 1 @ 553 (Exaggerated negatives)
1 x 1 @ 643 (Exaggerated negatives)
1 x 1 @ 738 (Exaggerated negatives)(335)
3 x 20 @ 373 (169)
Leg Extensions
3 x 20
Lying Leg Curl
1 x 10 @ 30
3 x 20 @ 50
Calf Press
2 x 20
Side Bend
3 x 20 @ 75
Back Ext
2 x 20 @ +10
Focused on spinal flexion again. Not something I am going to really load up on.
1 Like
9/1/2017
True North by Witchery
Bench Press (Pause)
1 x 10 @ 45
1 x 5 @ 95
1 x 2 @ 135
4 x 5 @ 162.5 (73.7)
I somehow managed to misload by 10 lbs, I was supposed to do 152.5 for 4 x 5 not 162.5. I grinded through it not realizing my mistake until I went to remove the weight
Z Press
1 x 5 @ 45
5 x 5 @ 70
Pendlay Rows
1 x 3 @ 65
1 x 2 @ 135
3 x 6 @ 165 (74.8)
Side Raises
2 x 20 @ 10
1 x 20 @ 15
Front Raise
1 x 20 @ 30
Tate Press
5 x 20 @ 20
Pullover
2 x 20 @ 20
Db Seal Row
3 x 15 @ 40
Curls
5 x 15
Side Bend
3 x 20 @ 70
9/4/2017
Loyal by Chris Brown ft Lil Wayne and Tyga
Someone is turning off the gym speaker and setting up their own. This song comes on at least twice everytime he is there and now itâs stuck in my head @_@
Strict Press
1 x 10 @ 45
1 x 5 @ 65
1 x 2 @ 95
1 x 1 @ 112.5 (51)
5 x 8 @ 85 (38.5)
Ring Reverse Flyes
Sets of 12
Meadow Rows
1 x 10 @ 10
1 x 10 @ 35
4 x 15 @ 40
INcline Bench 350: @ 100
17, 15, 11 = 43
Lat Pullin
2 x 20 @ 34
Cable Side Raise
3 x 20 @ 7.5
Feel my side delt significantly more on this variation, going to stick with it.
Front Raise
1 x 20
Cable OVerhead Ext
5 x 20
Preacher Curl
Some sets some reps, plan for this not working out
1 Like
9/5/2017
Inmate 4859 by Sabaton
Snatch
6 x 1 @ 95
Deadlift
1 x 1 @ 340 (154)
5 x 8 @ 245 (111)
Tempo Cambered Bar Squat
5 x 4 @ 185 (83.9)
Leg Press: 3 x 20 @ Sandbagging
Leg Ext: 3 x 20
Leg Curl: 3 x 20
Calf Press: 2 x 20
Back Ext w/ Spinal Flexion: 3 x 20
1 Like
9/6/17
The Swarm by Shokran
Bench Press (T&G)
1 x 1 @ 187.5
5 x 8 @ 142.5
Barbell Row
5 x 15 @ 150
DB Flat Bench
4 x 10 @ 50
Curls: 100 reps
Tricep Pushdowns: 5 x 20
Cable Side Raise: 3 x 20
Front Raise 1 x 20
Reverse Flyes: A lot
1 Like
9/7/17
Venator by Belakor
Back Squat
1 x 1 @ 265 (120) (Pause)
5 x 8 @ 195 (88.5)
RDL
3 x 10 @ 245 (111)
Leg Press: 3 x 20 @ 463
Lying Leg Curl 3 x 20
Leg Extension 3 x 20
Calf Press 2 x 20
Side Bend 3 x 20 @ 80
Back Ext w/ Spinal Flexion 2 x 20 @ +10
9/8/17
Neither Shape Nor Shadow by Belakor
Bench Press (Pause)
4 x 5 @ 155 (70)
Z Press
5 x 5 @ 72.5 (33)
Pendlay Row
3 x 6 @ 170 (77)
Cable Side Raises 3 x 20
Cable Front Raise:1 x 20
Barbell Curl: 100 reps
Tate Press: 2 x 20 @ 20, 2 x 20 @ 25, 1 x 17 @ 30
Pullover: 2 x 25
Side Bend: 3 x 20 @ 80
DB Seal Row: 3 x 18 @ 40
1 Like
9/11/17
Young by Hollywood Undead
Strict Press
1 x 1 @ 112.5 (51)
5 x 8 @ 87.5 (39.7)
Meadowâs Row
4 x 15 @ 45
Incline Bench @ 100
12, 16, 10
Preacher Curl: 100 reps
Cable Side Raises: 3 x 20
Front Raises: 1 x 20
Cable OVerhead Ext: 5 x 20
Ring Reverse Flyes: A lot
1 Like
Brothers Fall by Dark Oath
Snatch
6 x 1 @ 100
Deadlift
1 x 1 @ 340
5 x 8 @ 250
Did nothing else. Felt like dying towards the end of Deadlifts, walk outside and projectile vomit. Wasnât feeling super deathly anymore but all my energy was just gone.
3 Likes
Having issues with recovery because of tons of different life factors, so I am deloading the rest of the week, cutting volume, and chopping a day off training starting next week. Not what I want to do but I have been running myself into the ground lately.
Motivation is lacking right now. Just not excited for very much right now. Have to get psyched up to go to the gym. Usually alright once I get there and I can just zone in on the work that needs to be done.
Hit Some Strict Press tonight, set the rep work weight back a little bit. Changed progression models on Incline Bench. Did my base building work and went home.
1 Like
Maybe change up what your goals are or how you train to make it enjoyable for yourself. Worst thing is for it to become tedious.
Honestly been thinking about putting my focus on Weightlifting, instead of static strength/muscle mass
2 Likes