Lets see what this muscle can do..

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  1. #886
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    Flat db press
    110lb dbs for 6x4 (60-75 sec ri )

    Alternating incline db press
    75lb dbs for 4x12 (60-75 sec ri; rp on 4th set, 16th rep)

    HS row
    2 plates + 50lbs for 6x4 ( 60-75 sec ri )

    Alternating hs row
    2 plates for 4x12 (60-75 sec ri )

    Stretched


    I flipped the rep scheme and well, the presses were easy, pulls were not. I tethered always over 60 sec and needed it.

  2. #887
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    Heavy lunges
    85lb DBs for 6x4 (75 sec RI; all sets were strapped)

    Lighter lunges
    35lb DBs for 4x12 (75+ sec RI; RPs in every set except the first)

    Single Legged DB RDLs
    40lb DB for 5x5 (30 sec RI)

    Stretched


    I loved this. The heavy DBs were about right. But the metabolic work? Fuck 35s. This was too fucking hard.

  3. #888
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    Chins
    25lbs for 6x4 (60 sec RI)
    45lbs for 3x3 (30 sec RI)

    Standing OH BB Press
    170lbs for 6x4 (75 sec RI)

    Alternating HS Lat Pulldown
    2 plates on each side for 4x12 (60 sec RI)

    Standing Alternating OH DB Press
    45lb DBs for 4x12 (60 sec RI; RP at 18th rep)

    Stretched


    I opted to do 25lbs for the chins and really just happy to be doing weighted pulls, but 25lbs was too light. I threw in 45lbs at the end just for good measure. The OH BBs were perfect for this volume. All of it was a great setup actually, weight, rests, all of it. The alternating presses were harder than the pulls but they were a burn battalion.

  4. #889
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    Deads
    300lbs for 3x3

    Romanian Deads
    280lbs for 3x5 (60 sec RI)

    GMs
    95lbs for 4x12 (60 sec RI)

    Stretched


    85% of 355 is 300 so thats how I got that number. Did 285 and GM for good measures.

  5. #890
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    Flat DB Press
    115lb DBs for 6x4 (75 sec RI)

    Alternating Incline DB Press
    75lb DBs for 4x12 (75 sec RI; 1 Rp this time)

    HS Row, School
    3 plates + 25lbs on each side for 6x4 (60 sec RI)

    Alternating HS Row
    2 plates on each side for 4x12 (60 sec RI)

    Stretched


    Ok, here we go again. So the 115lb DBs felt heavy toward the end. 120lbs can be done, but that setup, ughhhh. 75lb DBs have to be done without RPs!
    The schools HS row isnt like the PowerHouses, obviously. Much easier. Still, the 3 plates, it just doesnt feel easy. I guess Ill go up, but the alternating can definitely. Didnt even use 60 sec some times.

  6. #891
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    Heavy lunges
    90lb DBs for 6x4 (75+ sec RI; all sets were strapped)

    Lighter lunges
    30lb DBs for 4x12 (75+ sec RI; again, RPs in every set except the first)


    Stretched


    Man, what the fuck. Ran out of time, but secretly thanking god.

  7. #892
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    Weighted Chins
    35lbs for 6x4 (60-75 sec RI)

    Standing OH BB Press
    175lbs for 6x4 (75 sec RI)

    Alternating HS Lat Pulldown
    2 plates + 25lbs on each side for 4x12 (75 sec RI; RPed somewhere in last set)

    Alternating Standing OH DB Press
    45lb DBs for 4x12 (75 sec RI)

    Stretched


    Ahhh. Much better. Now this is the type of night I could ask for every time. Chins and BB Press can go up. The others can stay.

  8. #893
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    Deads
    305lbs for 3x3 (75 sec - full recovery )

    Sumo deads (couldn't remember! )
    275lbs for 5x3 (60 sec ri )

    Kettle bell circuit x 2

    Stretched


    Ok i felt stiff and scared during the first deads. That went away and i went to sumos cuz well, i was thinking Romanians are similar to gms right? Well i got that wrong and the volume. Perhaps it was a blessing in disguise?

  9. #894
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    Flat DB Press
    120lb DBs for 6x4 (75 sec RI)

    Alternating Incline DB Press
    75lb DBs for 4x12 (75 sec RI; same exact shit from last time, an RP)

    Bilateral HS Row, Shit house
    3 plates on each side for 6x4 (60 sec RI)

    Alternating HS Row
    2 plates + 10lbs on each side for 4x12 (75 sec RI; RP)

    Stretched


    Wow. I felt dizzy during both alternates. Crazy time, but a great workout. 120lbs was easy?

  10. #895
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    I got into a fight at work today and my right hip hinge hurts. Had to back off heavy shit today.

    Heavy Lunges
    70lb DBs for 6x4 (60 sec RI)

    Lighter Lunges
    30lb DBs for 4x12 (75 sec RI; needed RP in last 2 sets)

    Stretched


    Got a good burn but just going through the strides cuz Ive not had this stiff pain before in my life. I waited all week for this too!

  11. #896
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    Weighted Chins
    45lbs for 6x4 (60-75 sec RI)

    Standing OH BB Press
    180lbs for 6x4 (75 sec RI)

    Alternating HS Lat Pulldown
    2 plates + 25lbs on each side for 4x12 (75 sec RI)

    Alternating Standing OH DB Press
    50lb DBs for 4x12 (75 sec RI; failure)

    Stretched


    So the chins and OH presses went up, yeah, but they did feel capped. Err, not the chins, but the BB presses, yes. I didnt have an RP on the other pulls, which is improvement, and I did go up on the other pushes, but on that 4th set...? I did 3 RPs and my right shoulder said fuck this 2x. I ended it around the 22nd rep.

  12. #897
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    Deads
    315lbs for 3x3 (75 sec - full recovery )

    Romanian Deads
    285lbs for 3x5 (60 sec ri )

    GMs
    110lbs for 4x12 (60 sec RI)

    Romanian DB deadlift
    70lb DBs for 3x10
    ~supersetted w~
    30lb Single Legged Deadlift
    30lb DB for 3x5 (45 sec RI)

    Stretched


    Felt damn good today, despite my pain from the fight still lingering. Not much to say. Good news.

  13. #898
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    It's an active rest week with kettlebell usage.

    Just making a note that tonight, i did 3 reps on each side of Turkish getups, Turkish getup squats, & gladiator presses. I used a 28kg and my shoulder almost came out at the end.

    Be careful you ox you.

  14. #899
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    TRIED TO DO LEGS TODAY AND...COULDNT SO..HERE

    Going back to a lot of volume. Bodybuilding? Well, today was whipped up quickly..

    Standing OH BB Press
    135lbs for 4x10 (90 sec RI; RP at 9)

    Neutral Grip Pullups
    BW for 4x10 (90 sec RI; RP at 6)

    GMs? Why? Oh cuz I am pissed that this was supposed to be quad dominant day!
    95lbs for 2x10

    Seated OH Machine Press
    1 plates on each side for 4x12 (60 sec RI)

    Lat Pulldown
    110lbs for 4x12 (60 sec RI)

    Stretched like mofo


    I got into a fight at work some time ago and last week, all I did was kettle bells. I was my active rest week, but I kept aggravating the part where my hip hinges. I suppose that fight included some impact in this area. When I sit, I can press on where it hurts. Anyway, I did squats today for a bit during my warm up, but the higher the weight, the more pain. Sooooo I listened to my body and quit. I did vertical instead.

    The first 2 were good. The 2nd? Not so much. Shouldve increased the weight. I am also doing elbow work again. Something is going on within the interior of the right elbow. Hurts when doing isolation curls of some sort, so its easy to avoid, but I feel it during other compounds as well, only not as pronounced. Have to work at this also.

  15. #900
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    Can Deadlifts work? yes they can!

    Conventional Deads
    275lbs for 3x3 (75+ sec RI)

    Sumo Deads w/3 wide pullups
    225lbs for 3x10 (75+ sec RI)

    Single Legged DB RDL for 3x5
    ~ss with~
    Leg Extension
    2 plates for 3x20 (60 sec RI)

    Elbow

    Stretched


    Very stiff back from yesterdays desk duty, but the hip pain didnt interfere. Its still there however.

    Anyway, I went light and I wanted to do a lot of reps but truth is, my back doesnt like that. Ill do what I can but volume will be low for this...perhaps always. At least nothing needed straps.

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