Thread: Lets see what this muscle can do..

Bulgarian Squats
20lb Dbs for 6 reps
30lb DBs for 8 reps
45lb DBs for 4 sets, 8 reps (75 sec RI)

Static Lunge
80lb bar for 3 sets, 10 reps (60 sec RI)

Leg Extension
135lbs for 3 sets, 12 reps (30 sec RI)

Calf Press
4 plates + 25lbs for 4 sets, 10 reps (30 sec RI)

Eliptical for 15 min
Static Stretched


Ok I had some real trouble with these bulgarians. I went up 5lbs but I felt fucked after the 1st set. With all the added calories Ive been taken in, all the carbs, this doesnt add up.

Lunges went DOWN and I was more winded than I on fire.

I just dont know why today was so hard. I had to drop the DBs in between legs on the bulgarians and I needed more time before the last set of lunges.

Weighted Pull Ups
BW for 3 sets, 5 reps
25lbs for 4 sets, 6 reps (1 min RI)

Standing OH BB Press
95lbs for 6 reps
115lbs for 6 reps
135lbs for 4 sets, 6 reps (1 min RI)

Neutral Grip Pull ups
BW for 4 sets, 8 reps (45 sec RI)

Standing OH DB Press
55lb DBs for 4 sets, 8 reps (45 sec RI)

2 supersets of bis and tris BITCH


Static Stretched


I was pretty rushed this time, but ah well. Going to go up on both 1st movements again. Hopefully it wont be so embarrassing.

I dropped a set and I feel like I couldve done another! Might had been the girl in the tight yoga pants and her bright smile.

55lb Dbs were a bit tough tho...

Warm Ups..
Hip Mobility

Romanian Deadlifts
135lbs for 2 sets, 6 reps
185lbs for 5 reps
225lbs for 5 reps
245lbs for 4 reps
285lbs for 4 sets, 8 reps (75 sec RI)

Static Holds DOH grip
275lbs for 3 sets, 20, 15, 10 sec

GMs
145lbs for 3 sets, 10 reps (45 sec RI)

Hamstring Curls
100lbs for 3 sets, 12 reps (30 sec RI; needed 2 RPs)

Eliptical for 20 min

Static Stretched


Damnnnnn! I am awesome. 285lbs was a workout but I can go up!

GMs and Curls should stay.

DB Rows
45lb Dbs for 6 reps
55lb Dbs for 6 reps
65lb Dbs for 6 reps
85lb Dbs for 6 reps
105lb DBs for 4 sets, 8 reps (75 sec RI; strapped)

Flat DB Press
50lb Dbs for 6 reps
60lb Dbs for 6 reps
80lb DBs for 4 sets, 8 reps (60 sec RI)

T-bar Rows
3plates + 25lbs for 3 sets, 10 reps (45 sec RI)

Alternating DB Presses
60lb DBs for 3 sets, 10 reps (45 sec RI)

Face Pulls
110lbs for 3 sets, 12 reps (30 sec RI)

DB Scaption
15lb DBs for 3 sets, 12 reps (30 sec RI)


Static Stretched


No pain! Damn I want to go up so badly. I want the DB rows to remain and I want the t bars to go up. The 2 presses can go up as well.

Bulgarian Squats
25lb Dbs for 6 reps
30lb DBs for 8 reps
35lb DBs for 8 reps
45lb DBs for 4 sets, 8 reps (60-75 sec RI)

Marching Lunge
80lb bar for 3 sets, 10 reps (60 sec RI; RPs)

Caveman!


Static Stretched


Hard!

Weighted Pull Ups
BW for 3 sets, 5 reps
35lbs for 4 sets, 6 reps (60-75 sec RI)

Standing OH BB Press
95lbs for 6 reps
115lbs for 6 reps
150lbs for 4 sets, 6 reps (60-75 sec RI)

Neutral Grip Pull ups
BW for 5 sets, 8 reps (45 sec RI)

Standing OH DB Press
55lb DBs for 5 sets, 8 reps (45 sec RI; needed an RP)

Face Pulls
Scaptions

Static Stretched


Pullups are hard again. So was OH BB Press. Shit everything was fucking hard... Better not go up.

OH bb press looks strong!

Thanks! They used to be a lot better. No wait, they used to be a lil better. Thing with OH presses is that the back arches when things get heavy. Its cheating in a sense. You put your chest into it and with my lifts, even I was doing it a tad.

Today will be nothing but a kettlebell day. Thank god im back at UF.

Warm Ups..
Hip Mobility

Romanian Deadlifts
135lbs for 2 sets, 6 reps
185lbs for 6 reps
225lbs for 6 reps
255lbs for 6 reps
295lbs for 4 sets, 8 reps (75 sec RI)

Static Holds DOH grip
275lbs for 3 sets, 15. 10, 9 sec
Then Staggered Grip

GMs
145lbs for 3 sets, 10 reps (45 sec RI)

Hamstring Curls
100lbs for 3 sets, 12 reps (30 sec RI; needed 1 RP)

Static Stretched


Not sure I want to go up anywhere. Felt very strong though...

DB Rows
55lb Dbs for 6 reps
65lb Dbs for 6 reps
75lb DBs for 8 reps
85lb Dbs for 8 reps
105lb DBs for 4 sets, 8 reps (75 sec RI; strapped)

Flat DB Press
50lb Dbs for 6 reps
60lb Dbs for 6 reps
85lb DBs for 4 sets, 8 reps (60 sec RI)

T-bar Rows
4 plates for 3 sets, 10 reps (45 sec RI)

Alternating DB Presses
65lb DBs for 3 sets, 10 reps (45 sec RI)

Face Pulls
110lbs for 3 sets, 12 reps (30 sec RI)

Caveman

Static Stretched


Rows are kinda hard. Dbs that is. 3 weeks in a row now?

Presses can go up. Oh, and the 2nd exercises can go to 12 reps. No sense going up in intensity.

Bulgarian Squats
25lb Dbs for 2 sets, 8 reps
45lb DBs for 4 sets, 8 reps (60-75 sec RI)

Marching Lunge
45lb DBs for 3 sets, 10 reps (60 sec RI; RPs)

Caveman!

Seated Calf Raise
2 plates + 35lbs for 4 sets, 8 reps (30 sec RI)

Static Stretched


So thats why I looked like such a bitch during the marching lunges. I had to get RPs on the 2nd set. Nice to fire through it, but I want to go back to the static lunges. Marching takes too many calories and though there is nice burn, Id rather focus on completely reps right now than distance. I am ok with RPs, but these were too many.

Anyway, I am going up to 50lb DBs for Bulgarians!

Weighted Pull Ups
BW for 3 sets, 6 reps
35lbs for 4 sets, 6 reps (60-75 sec RI)

Standing OH BB Press
95lbs for 6 reps
115lbs for 6 reps
155lbs for 4 sets, 6 reps (75 sec RI; failed at 4)

Weighted Chins
25lbs for 3 sets, 6 reps (60 sec RI)

Standing OH DB Press
60lb DBs for 3 sets, 6 reps (60 sec RI)

Spider Curls
40lb DBs for 3 sets, 6 reps (60 sec RI)

Cable Rope Pushdown
145lbs for 3 sets, 6 reps (60 sec RI)

Caveman

Static Stretched


Coming up with something new. This will be Workout A, Heavy shit. Supposed to be all 3 sets. Might have to cuz the rest intervals are supposed to be 2-3 min. Crazy. Well see about that, but for now, chins, Db presses, curls, and pushdowns can go up.

Gonna group legs into one day. Look out.

Warm ups..
Hip Mobility

Romanian Deads
135lbs for 2 sets, 6 reps
225lbs for 2 sets, 6 reps
275lbs for 6 reps
295lbs for 3 sets, 6 reps (75 sec; strapped)

Squat
135lbs for 6 reps
225lbs for 6 reps
275lbs for 3 sets, 6 reps (75 sec RI)

Static DB Lunges
60lb DBs for 3 sets, 12 steps (60 sec RI)

Seated Calf
2 plates + 30lbs for 3 sets, 8 reps (< 60 sec RI)

Calf Press
260lbs for 3 sets, 8 reps (<60 sec RI)

Static Stretched

This is bunching them together. Volume will be low, so intensity can go up a tad. Maybe able to increase to 7 reps.

I guess todays entry youd call a Deloading workout..?

Density Push up Level 4
9 sets of 14 pushups in a minute (so, 9 minutes)

DB Row
50lb DBs
~superset with~
Bench Press
135lbs for 3 sets, 16 reps (30 sec RI; needed RPs for bench in 2nd & 3rd sets)

DB Press
50lb DBs
~superset with~
T-Bar Row
2 plates for 3 sets, 16 reps (30 sec RI; 1 RP needed for the presses on 3rd set)

No time to stretch!


Holy shit, I thought this would be cake. The density push up most likely fucked me and though I could take it out, I will leave everything the same. I was resting a helluva lot between movements of the first superset. The workout scheme is 3 sets 16-20 reps and I couldnt even do that. I am not going to drop weight, so ill just give it another go.

Crazy lower body shit

Hip Mobility

Squats
135lbs
~superset with~
Romanian Deads
135lbs for 3 sets, 16 reps (30 sec RI; RPs all over the fucking place)

Barbell Static Lunge
95lbs for first failed set, then 65lbs
~superset with~
Romanian Deads
95lbs for first failed set, then 65lbs for 3 sets, 16 reps (30 sec; same story)

Calf Press (drop sets from 6 plates to 2 plates, so 2 sets of 4 drops)

Static Stretched


Oh my god! I had to rest longer than 30 sec a lot. I was sweating after the 1st set! Cant wait to see how sore ill be...

Everything must stay.

Warm Ups..
Hip Mobility

ATG Squats
135lbs for 8 reps
225lbs for 2 sets, 6 reps
275lbs for 5 reps
295lbs for 3 sets, 7 reps (2min RI; needed RPs)

Static BB Lunge
135lbs for 3 sets, 7 reps (2 min RI)

Standing Calf
240lbs for 4 sets, 8 reps (45 sec RI)

Heavy Rope Crunches

Static Stretched


God Blessed that big ass squatting next to me. God damn, I wish I was fucking it right now..

Anyway, I needed to RPs only cuz I was dizzy. Gotta be careful right? I can do this again and so much more. Just gotta get back in the swing of things.

Lunges werent as scary, but my shoes sure didnt help. My Nikes are dilapitated so the sides arent stiff and it feels I could roll my ankles.

Bench Press here we go
The bar...no pain
135lbs for 2 sets, 8 reps no pain
185lbs for 7 reps no pain
225lbs for 3 sets, 7 reps (90 sec RI)

Yates Row
135lbs for 8 reps
185lbs for 7 reps
225lbs for 3 sets, 7 reps (90 sec RI)

Alternating DB Press
100lb DBs for 3 sets, 7 reps (90 sec RI; no pain)

DB Row
100lb DBs for 3 sets, 7 reps (90 sec RI)

Close Grip Bench
185lbs for 3 sets, 8 reps (60 sec RI)

Standing EZ bar curl
100lbs for 3 sets, 8, 8, 4 reps (60 sec RI)

Series of KB Clean & Presses

Static Stretched


Well, no pain! I can go up on the bench, not sure sure on the DBs.

The Rows are a different matter. The Yates cant move, but the DBs can go up to 105lbs.

Tried to do caveman but I was fucked. Not sure why I was so winded.

Warm ups..
Hip Mobility

Romanian Deads
135lbs for 2 sets, 6 reps
185lbs for 6 reps
225lbs for 6 reps
245lbs for 5 reps
275lbs for 5 reps
295lbs for 3 sets, 7 reps (90 sec RI; strapped)

Good Mornings
155lbs for 7 reps (90 sec RI)
175lbs for 2 sets, 7 reps (90 sec RI)

Preacher Hammer Curl
50lb DBs for 3 sets, 6 reps (90 sec RI)

Cable Curl
110lbs for 3 sets, 7 reps (90 sec RI)

Static Stretched


When I do squats, Ill do triceps! When I do upper days, Ill do abs!

Ok, so the deads can go up. The GMs can remain. Hammer curls were pretty tough, but the cable curls can go up.

Simple as that.

Now suck my dick.

Weighted Pullups
BW for 2 sets, 6 reps
45lbs for 3 sets, 7 reps (90+ sec RI; strapped, took an RP at end)

Standing OH BB Press
The bar for 6 reps
95lbs for 6 reps
155lbs for 3 sets, 7 reps (90 sec RI)

Weighted Chins
45lbs for 3 sets, 7 reps (90 sec RI)

Standing OH DB Press
65lb DBs for 3 sets, 7 reps (90 sec RI)

Calf Press
5+ plates on this bitch for 3 sets, 8 reps (45 sec RI)

Seated Calf
2 plates + 10lbs for 3 sets, 8 reps (45 sec RI)

Static Stretched


Not a bad day, but I really do like doing vertical movements for reps and not heavies. I did take an RP on the pullups but that fucking bar is fat. Sucks.

Everything could go up a tad.

The calf press sucks. Too much fucking weight to get shit done.

HR was at 170, which was low. I had to leave though due to hunger.

Density push up level 5

Bench press
135lbs for 3, 16reps
Superset with
Pre weighted curl bar rows
100lbs for 3, 16 reps

T bar row
3 plates for 3 sets, 16 reps
Superset with
Alternating DB Press
55lb DBs for 3 sets, 16 reps

Tri set of ab work

Static Stretched


All workouts are supposed to be 60 sec RI not 30 sec RI. Withthe new rests, things were a TAD easier.

Hip Mobility

Squats
135lbs
~superset with~
Romanian Deads
135lbs for 3 sets, 17 reps (60 sec RI; RPs all over the fucking place)

Barbell Static Lunge
85lbs for first failed set, then 75lbs
~superset with~
Romanian Deads
85lbs for first failed set, then 75lbs for 3 sets, 16 reps (60 sec; same story)

Cable Pressdown (105lbs)
~superset with~
Cable Rope Curl (85lbs) for 3 sets, 17 reps (60 sec RI)

Static Stretched


Ok, well, perhaps I should go back down. No fuck that, Ill get better. My back was the worst. I was scared at first, but now I know it was just all the blood rushing to the area.

When I got to arms, I wanted to do another exercise, but I really felt like I was going to cramp up!

I dont know why I didnt put the previous vertical madness in..

Pullups
~supersetted w~
Standing OH BB Press (85lbs) for 3 sets, 17 reps (60 sec RI; failure on pullups)

Close Grip Pulldowns (125lbs)
~supersetted w~
Standing OH DB Press (35lb DBs) for 3 sets, 17 reps (60 sec RI; RP on last press)

Triset of Standing Calf Press
Drop Set of Standing Calf Press

Half ass caveman

Static Stretched


Today was very tough. After a night of drinking, it is hard to gauge how much was affected. Because of that, not much to say.

Hip Mobility

Romanian Deads
135lbs for 2 sets, 6 reps
225lbs for 6 reps
275lbs for 6 reps
295lbs for 3 reps
315lbs for 3 sets, 7 reps (90+ sec RI; strapped)

GMs
135lbs for 7 reps
155lbs for 2 sets, 7 reps (90 sec RI)

Standing Alternating DB Curls
60lb DBs for 7 reps
55lb DBs for 2 sets, 7 reps (90 sec RI; RPs)

Cable Reverse Curl
Eh, it was over 100lbs

Static Stretched


I dont know if its just getting older or being on my feet all day, but my lower back always feels a stretch at any time of the day when I do stretch it. That really isnt normal for me. Normally, I dont really feel a stretch unless I am tight. Anyway, 315lbs was fine. So were GMs. Always mindful on form, lowerback, and breathing, I feel like I could go up, but next time I do this, reps go down anyway.

Curls were hilarious. First time Ive done heavy curls in so long. Felt silly.

Bench Press

135lbs for 2 sets, 7 reps
185lbs for 7 reps
225lbs for 7 reps
245lbs for 3 sets, 7 reps (90+ sec RI)

Yates Row
135lbs for 8 reps
185lbs for 7 reps
225lbs for 3 sets, 7 reps (90+ sec RI)

Alternating DB Press
100lb DBs for 3 sets, 7 reps (90 sec RI)

DB Row
105lb DBs for 3 sets, 7 reps (90 sec RI)

Calf Press
6 plates for 3 sets, 8 reps (60 sec RI)

Standing Calf
210lbs for 3 sets, 7 reps (60 sec RI)


Static Stretched


Still no pain, but 245lbs was kinda hard. Supposed to rest 2-3min throughout this, but eh. Anyway, things will change next heavy lift. Shouldnt do anymore alternating presses.

Bad day...

Hip mobility

ATG Squats
135lbs for 2 sets, 7 reps
225lbs for 7 reps
245lbs for 7 reps
275lbs for 6 reps
295lbs for 2 sets, 7 reps POP! (2 min RI)

Umm....
Static Lunges
95lbs for 2 sets, 7 reps (?? RI)

Static Stretched


Ive herniated a disk before and this may or may not have felt like it. I know as I am sitting here, I do feel some pain, but nothing like I did years ago.

I have no tingling.
I have no shooting pain.
No numbness.
No burning/coldness.

I hope, I hope, I hope its just a lower back muscle being pulled. I am one scared kid though and I am upset cuz I cant do shit now anyway!

Weighted Pullups
BW for 2 sets, 6 reps
45lbs for 3 sets, 7 reps (90+ sec RI; took an RP at rep 5)

Standing OH BB Press
95lbs for 6 reps
155lbs for 3 sets, 6 reps (90 sec RI)

Weighted Chins
45lbs for 3 sets, 6 reps (90 sec RI)

Standing OH DB Press
60lb DBs for 7 reps
65lb DBs for 2 sets, 7 reps (90 sec RI)

Seated Calf
3 plates for 3 sets, 7 reps (60 sec RI)

2 Cavemans


I was taking it easy and I am glad to say that my back is FINE. Just pulled a muscle or so. You dont bounce back this fast from a bulged/ruptured disc.

Reps are gonna change, so nothing to add.

Hip Mobility

Squats
115lbs
~superset with~
Romanian Deads
115lbs for 3 sets, 21 reps (60 sec RI; RPs all over the fucking place)

Barbell Static Lunge
70lbs for 1 set that I abandoned, then 60lbs
~superset with~
Romanian Deads
70lbs for 1 set that I abandoned, then 60lbs for 3 sets, 21 reps (60 sec; same story)

Cable Pressdown (70lbs)
~superset with~
Cable Curl (50lbs) for 3 sets, 21 reps (60 sec RI)

Static Stretched


Wow! I cant believe how hard this shit is. First exercise should stay at that embarrassing weight!

Second superset was done the whole way through one time with the pre weighted 70lb bar. Ill stick with 60 next time or go even lower. I am doing 21 lunges, then switching legs, doing 21 lunges, then doing 21 fucking back extensions. Each superset takes a while, so I wonder if weight here has to be reduced.

Bench press
135lbs for 3, 21 reps
Superset with
Pre weighted curl bar rows
100lbs for 3, 21 reps

T bar row
3 plates for 3 sets, 21 reps
Superset with
Alternating DB Press
55lb DBs for 3 sets, 21 reps

2 Drop sets of calves

Static Stretched


All workouts are 60 sec RI.

This was absolute bonkers. I needed RPs everywhere. No change in weight but this is the MOST ive ever sweat on a horizontal day.