You'll get used to it... Or those little match sticks your walking around on will break off
I was asking 2x a week not complaining haha
Weight Lifting/Body Building/Strong Man/Training thread
- Thread starter Burn Down
- Start date
I was asking 2x a week not complaining haha
Been working 7 and 1's, starting to wear on me...
Bench
225x6
275x3
295x2
315x2
325x1
335x1
315x2
295x3
275x5
260x9
260x5...
Close grip bench
225x8
225x7
225x2sx6
Weighted dips
100x8
100x6
100x5
100x3 little tri's are smoked...
Cardiohno
Hiit on the bike 15 mins
Rower for a 500m 2 mins
212.6 BW
Bench
225x6
275x3
295x2
315x2
325x1
335x1
315x2
295x3
275x5
260x9
260x5...
Close grip bench
225x8
225x7
225x2sx6
Weighted dips
100x8
100x6
100x5
100x3 little tri's are smoked...
Cardiohno
Hiit on the bike 15 mins
Rower for a 500m 2 mins
212.6 BW
Legs/abs today... In 30 minutes total..
4x20 leg press, starting with 4 plates total, adding a plate per side per set, ended up with 6 12 plates total for 15 reps
Strict Hanging leg raise in between leg press sets for 10 reps
Single Leg ext 50lbs 4x15
Incline kettle bell twist for 20 reps between leg ext sets
Lunges bwx10 per leg 40lbsx10 60lbsx10
Heavy calf raises between lunge sets 150lbsx15
Waddled out of the gym drinking water.. Back to work and hopefully find a protien shake or two
4x20 leg press, starting with 4 plates total, adding a plate per side per set, ended up with 6 12 plates total for 15 reps
Strict Hanging leg raise in between leg press sets for 10 reps
Single Leg ext 50lbs 4x15
Incline kettle bell twist for 20 reps between leg ext sets
Lunges bwx10 per leg 40lbsx10 60lbsx10
Heavy calf raises between lunge sets 150lbsx15
Waddled out of the gym drinking water.. Back to work and hopefully find a protien shake or two
My glutes tightened up last night causing my back to tense like a mofo and boy was I a miserable fuk trying to sleep. Lots of stretching and rolling for me
FML this workout was tough...
Front squatz
lots of bar only, to warm up... Biked for a bit too.
95x12
115x10
135x10
185x6
205x6
225x5
260x5
275x2sx3r
225x10
Shrugs, legpress, single leg ext. superset
shrugs
275x12
295x3sx10r
Legpress
200x20
290x20
400x15
490x12
580x5 tongue is hanging out:rofl:
Single leg ext, alternate inside and out side of quad
65x5sx10r each leg
rekked...
Front squatz
lots of bar only, to warm up... Biked for a bit too.
95x12
115x10
135x10
185x6
205x6
225x5
260x5
275x2sx3r
225x10
Shrugs, legpress, single leg ext. superset
shrugs
275x12
295x3sx10r
Legpress
200x20
290x20
400x15
490x12
580x5 tongue is hanging out:rofl:
Single leg ext, alternate inside and out side of quad
65x5sx10r each leg
rekked...
After the weather changed I've been off of water and on coffee and dollar twenty five rock stars at work lol. Not a good habit lol. Anyhow I did back today,
225 warm up on deads for 12
Jumped to 315 got 12 there i love how light 315 has been feeling lately.
365 x 10 with pausing on 9 and 10.
405 x 6
I caught an old lifters eye I guess and got his life story so went into my last set later than I would have liked.
425 x 4
I really need to work on setting up a good warmup where I'm not killing myself but still getting warm. 225 almost feels pointless to warm up with but I don't wanna go in to heavy. 225 to 315 is a big jump but it always feels ok. But I know to many people with back problems that do way less weight than me. So i need to make sure I'm doing what I need to before pulling heavier weight.
Squats yesterday, was moving fast cause we had dinner with her parent's afterwords.
4x5x225
3x235
2x2x250
1x285, paused, cause light weight baby
This somewhat ends the intro cycle for me, there are three days of working to a 5x270 set but may just start the base mesocycle. Thinking I will start the base at a 1RM of 365 and see where the cards fall.
4x5x225
3x235
2x2x250
1x285, paused, cause light weight baby
This somewhat ends the intro cycle for me, there are three days of working to a 5x270 set but may just start the base mesocycle. Thinking I will start the base at a 1RM of 365 and see where the cards fall.
Yesterday did Romanian deal lifts as a warm up and them did deadlifts
RDLs
5s
10x135
8x145
6x155
4x165
2x175
Deadlift
10x225
8x245
6x265
4x285
2x305 couldn't finish as I was gassed
Went back this morning to finish my deadlift set as it bothered me
5x135
2x225
2x275
3x305
And then ran 10 minutes on the elliptical. That hurt worse than the deadlifts
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RDLs
5s
10x135
8x145
6x155
4x165
2x175
Deadlift
10x225
8x245
6x265
4x285
2x305 couldn't finish as I was gassed
Went back this morning to finish my deadlift set as it bothered me
5x135
2x225
2x275
3x305
And then ran 10 minutes on the elliptical. That hurt worse than the deadlifts
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Are you going for the volume aspect or just looking to get more weight moved?
The reps before the 405 seem like a lot to me. I do triples till I feel warmed up and my belt is warmed up. Usually start at 135, then go in 50lb increments to the work set.
The reps before the 405 seem like a lot to me. I do triples till I feel warmed up and my belt is warmed up. Usually start at 135, then go in 50lb increments to the work set.
Mostly use reps to warm up to heavier weights. Guess I can do triples and see how it works.
2nd day of squats this week, 75 total reps. Week 2 is a mofo.
135x10
185x3
195x10
185x3x10 with 60 sec rest between sets
Deficit deads
135x8
185x8
205x8
Legs=smoked
135x10
185x3
195x10
185x3x10 with 60 sec rest between sets
Deficit deads
135x8
185x8
205x8
Legs=smoked
Damn Chris got them wheels growin. I'm still on stronglifts 5x5 but I dunno if it's working. I squat Monday Wednesday Friday and up weight 5 lbs a day and I dunno if I'm not recovering enough or what but I think 195 would kill me right now