[Repo]

Bench press 185 slow reps
Sets of 11,9 ,6,6,5

Incline bench 155 lbs slow reps
Sets of 8, 5, 5, 5

[Repo]

225 bench burnouts
Sets of 11,7,7,5

Went a little slower than last time I tried this

[Repo]

No gym for a week, starting my tattoo. . .rest of year will be spotty until it's done

[Repo]

Deadlifts
5x5 of 295

One side weighted lunges
3x10 32.5

One leg isos
2x10 32.5 dumbells

Leg press
1x12 3 plate
1x8 4 plate
1x6 5 plate
2x4 6 plate

40 back extensions

[Repo]

Volume day

75 reps 185 bench
50 rep 2 plate row
75 rep 135 in like bench
3x8 dip and 130 late pulldown superset

Abs

[Repo]

Deadlifts
Worked up to 3 singles of 375 without belt or straps

Single leg deadlifts 3x7 90 lbs dumbells

Lunges 3x8 50 lb dumbells

Smith hip thruster 3x5 315 lbs

40 back extensions

Leg press 4 plates 4x8 with calf raises

Ended workout with stretch and 40 pushups on knuckles

Not really a cutting thread anymore just general fitness tracking

[NoMoreTO]

(10-13-2018 01:06 PM)Repo Wrote:  

...

Ended workout with stretch and 40 pushups on knuckles

...

Hey, worked out a long time but never did these. Whats the advantage and how do you find them?

I just remember them as punishment for the Kobra Kai in Karate Kid

[Repo]

Got the idea from last post of this thread:

thread-56561-page-29.html

Figured it wouldn't hurt to do some every day especially because I have weak wrists

[Repo]

Bench
275 2 sets of 3 with help on 3rd, 1 set of 2
Negative burnout of 225
Burnout of 225

Iso later pulldown 3 sets of 6 145, superset with press down 50lb sets of 6

Incline bench 3 sets of 2 205

Rows 3 sets of 6 275

Superset close grip bench reverse bench 135 lbs and pullups

100 lbs dumbell shrugs 4x8

Abs

Few other shit I'm not gonna track. Finally have a spotter again who can push me to the last rep, very hard for me to progress in bench without that.

[Repo]

Deadlifts
5x5 300

One side weighted lunges
3x10 35

One leg isos
2x10 35 dumbells

Leg press
1x12 3 plate
1x8 4 plate
1x6 5 plate
2x6 6 plate

40 back extensions

40 push ups on fists

[Repo]

Bench
225 burnout, 10, 8,7,6

Rows
2 plates 4x10

Incline 145 burnouts, 10, 8, 8, 9

Lat pulldown 140 superset with dips 8,6,6,6

Shrugs

Tri kickback superset with curls 60

[Repo]

Deadlifts
Singles of 365, 380 x 3

Single leg deadlifts
90lb 3x10

Lunges
50 lbs 3x8

Hip thrusters
315 3x6

50 back extensions

Leg press 4 plates
4x9

50 push ups on knuckles

[Repo]

Bench
4x5 245, 1x6 250

Iso later pulldown 3 sets of 7 145, superset with press down 50lb sets of 7

Incline bench
175 2x5, 180 1x5, 185 1x5, 1x7

100lb shrugs 4x10 superset with wide grip pullups

3 sets cable crossover 30 lbs superset with 15lbs back cables

Reverse bench superset with close grip and chin ups 3 sets 95 lb

Abs

[Repo]

First time doing squats in ages and it was brutal

135 x10
185 x8
225 3x5

Half squat
275 2x3

Full squat again 135 2x7

One side weighted lunges superset with abs
3x10 35

One leg isos
2x10 35 dumbells

Leg press
1x12 3 plate
1x8 4 plate
1x6 5 plate
2x6 6 plate

50 back extensions

Push ups on fists 4x15

[Repo]

Bench 190x75
50 rep 90 lb row
75 rep 140 incline bench
dip and 135 late pulldown superset, x10,8,7,5

Abs

[Repo]

Deadlifts
5x5 305

Single leg deadlifts
90lb 3x10

Lunges
50 lbs 3x8

Hip thrusters
315 3x6

50 back extensions

Leg press 4 plates superset with calf raises
4x10

push ups on knuckles 4x17

[Atlanta Man]

(10-27-2018 02:11 PM)Repo Wrote:  

Deadlifts
5x5 305

Single leg deadlifts
90lb 3x10

Lunges
50 lbs 3x8

Hip thrusters
315 3x6

50 back extensions

Leg press 4 plates superset with calf raises
4x10

push ups on knuckles 4x17

You are getting it in. Do you do squats? If so how many plates at 90 degrees?

[Repo]

Thanks. I havent done squats regularly because I have a work in progress sleeve that extends to my shoulders, so I'm not crazy about putting a bar on it.

Squats have always been my weak point, right now I could probably only do a 275 full depth squat, despite being able to do at least 405 on deadlifts.

[Repo]

Bench
5x5 250

Iso later pulldown 3 sets of 8 145, superset with press down 60lb sets of 7

Incline bench
185 3x5, 190 1x5, 195 1x5

100lb shrugs 4x12 superset with wide grip pullups

3 sets cable crossover 30 lbs superset with 15lbs back cables

Reverse bench superset with close grip and chin ups 3 sets 95 lb

Abs

[Ruslan]

(10-27-2018 02:23 PM)Repo Wrote:  

Thanks. I havent done squats regularly because I have a work in progress sleeve that extends to my shoulders, so I'm not crazy about putting a bar on it.

Squats have always been my weak point, right now I could probably only do a 275 full depth squat, despite being able to do at least 405 on deadlifts.

That is splendid. What is your age, height and weight like?

[Repo]

32, 6'1, and 210 lb. Not too worried about weight at the moment, focus is on gainz

[Ruslan]

(10-29-2018 07:46 PM)Repo Wrote:  

32, 6'1, and 210 lb. Not too worried about weight at the moment, focus is on gainz

Understood. Just wanted to get a rough idea of how you are built. Also, you are pretty young still. Plenty of time for further improvements, whatever goal you would set. I am 40, 5'7, and 158 lb. I can do a 220 lb squat but my deadlift is only 264, mainly because of weak grip. Just recently started to train with kettlebells according to Pavel Tsatsoulin system. So far it feels great. The major attention is put into activating and utilising all body muscles in any excercise and the proper way of breathing. Immidiate improvement in all lifts noticed.

In the past I wanted just bigger muscles, now I am more focused on utilising current ones and improving strenght. Just like you, stopped worring about my weight, rather watching waist.


Congratulations again, there is some serious weight you are pulling.

[Repo]

^^ Thanks. On off days I do HIIT training which I dont track here, part of that includes farmer carries with heavy dumbells (currently 90lbs) Great for grip and core strength , especially when you do the walks really slow.

[Repo]

First time doing squats in ages and it was brutal

135 x10
185 x8
225 3x6
245 1x2
265 2 singles, struggled a bit on depth

Full squat again 135 2x7

One side weighted lunges superset with abs
3x10 40

One leg isos
2x10 40 dumbells

Leg press
3x12 3 plate (machine at this gym was much harder than the usual gym I go to so didn't do reg routine)

50 back extensions

Push ups on fists 4x18

[Repo]

Bench
225 negatives 5, 3, 3

185 negatives 5, 4, 4

185 burnout x7

Rows
2 plates and 10 4x10

Incline 155 burnouts, 11, 8, 8, 7

Lat pulldown 145 superset with dips 8,7, 7

80lb dumbell shrugs with 5 second pause at top 6, 6, 6,4

Shoulder press 145lb smith 8, 6, 6

Tri kickback superset with curls 60