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Lets see what this muscle can do..

IML Gear Cream!
Marching DB Lunges
25lb DBs for 10 steps
35lb DBs for 10 steps
45lb DBs for 10 steps
75lb DBs for 5 sets, 10 steps (<90 sec RI)

DB Ground Based Squat (Conventional Deadlifts)
90lb DBs for 4 sets, 5 reps (60 sec RI)

Turkish Getup Caveman

Static Stretched


80lb DBs may be the future for me. Twas wobbly on the first 2 sets, but I think Ill have to do a practice set of 6 steps cuz its just a matter of getting used to it.

I wanted to start deadlifting something, but these were pretty tiresome.

The turkish caveman I do is the hardest one yet. Ive done since day 1, but today wasnt as hard as usual cuz of the previous workout.
 
Warm ups..
Inverted Rows

T-bar in a corner Row :lol:
1 plate for 5 reps
2 plates for 5 reps
3 plates for 5 reps
4 plates for 3 reps
5 plates for 3 reps
6 plates for 6 sets, 3 reps (60 sec RI)

Yates Row
225lbs for 4 sets, 6 reps (60 sec RI)

DB Row
90lb DBs for 2 sets, 12 reps (45 sec RI)

Chin Ups
BW for 4 sets, 5 reps (45 sec RI)

Jammer Station
1 plate on each side for 2 sets, 5 reps
1 plate + 25lbs on each side for 5 reps
2 plates on each side for 5 sets, 3 reps (30 sec RI)

Static Stretched


Worked out before work.

Rows have a smaller range of motion and really, that shouldnt be like that. Ill try this again. 60 sec is too short for 6 plates.

Yeats can go up. DB Rows should stay. Chins will stay.
 
Bench Press
135lbs for 2 sets, 5 reps
185lbs for 5 reps
225lbs for 2 sets, 5 reps
275lbs for 3 reps
295lbs for 3 reps
315lbs for 6 sets, 3 reps (90 sec RI)

Flat DB Press
115lb DBs for 4 sets, 6 reps (60 sec RI; 6,6,6,5,3.5 reps)

DB Fly
35lb DBs for 2 sets, 12 reps (45 sec RI)

Dips
BW for 4 sets, 8 reps (45 sec RI)

Caveman x 3

Static Stretched


Bench had a lot of arching going on. :paddle: But I still did it!

Flat dbs had failures, but my stupid ass did 60 sec RI!

Flies and dips were ok. The cavemen were where its at!
 
Deadlift Day :nail:

Warm ups..
Hip Mobility

Conventional Deads
135lbs for 5 reps
185lbs for 5 reps
225lbs for 2 sets, 5 reps
275lbs for 8 sets, 3 reps (60 sec RI; no pain) :spin:

Split Squat
95lbs for 3 reps
135lbs for 5 sets, 3 reps (30 sec RI)

Jammer Station
1 plate on each side for 5 reps
1 plate +25lbs on each side for 5 reps
2 plates for 3 reps
2 plates + 10lbs for 5 sets, 3 reps (30 sec RI)
2 plates + 25lbs for 3 sets, 3 reps (30 sec RI)

Seated Calf
2 plates for 5 reps
3 plates for 4 sets, 5 reps (30 sec RI)

Static Stretched


Didnt really feel like working out, so I decided to take a chance. No pain. Pretty amazing stuff. 275lbs was fucking light. DOH grip too.

Split squat is fun. Last set had 5 reps for each leg. Though its a nice switch up, I am afraid that when I reset to do the other side, the plate is gonna hit a pillar of the cage. Sadly, there is not one squat rack at the UF gym. All Cages.
 
Marching DB Lunges
30lb DBs for 10 steps
45lb DBs for 10 steps
60lb DBs for 6 steps
80lb DBs for 6 steps
80lb DBs for 5 sets, 10 steps (<90 sec RI)

GMs
135lbs for 4 sets, 6 reps (45 sec RI)

Caveman

Static Stretched


Ill do the 80lb DBs again. Wasnt bad, just want to focus on form.

GMs were just for fun, I guess. Caveman was a bitch.
 
Pull

T-bar in corner
1 plate for 10 reps
2 plates for 10 reps
3 plates for 10 reps
4 plates for 8 reps
5 plates for 3 reps
6 plates for 3 reps
6 plates + 10lbs for 6 sets, 3 reps (60 sec RI)

Yates Row
245lbs for 4 sets, 6 reps (60 sec RI; some RPs)

DB Row
90lb DBs for 2 sets, 12 reps (45 sec RI; 1 RP)

Chins Ups
BW for 4 sets, 5 reps (30 sec RI; 1 RP, 1 negative)

Static Stretched


Finally, a T-bar row that causes a sweat, needs the 60sec RI, and makes me look good. :daydream:

The Yates shoulda been 235lbs! :pissed: Fucking pride.

DB Rows and chins were fucked from the yates, Ill bet.
 
Bench Press
135lbs for 2 sets, 5 reps
185lbs for 2 sets, 5 reps
225lbs for 5 reps
245lbs for 3 reps
275lbs for 3 reps
315lbs for 6 sets, 3 reps (90 sec RI)

Flat DB Press
115lb DBs for 4 sets, 6 reps (60 sec RI; failed after the 4th rep)

DB Fly
35lb DBs for 2 sets, 12 reps (45 sec RI)

Dips
BW for 4 sets, 8 reps (45 sec RI)

Caveman x 2

Static Stretched


Still some arching going on with bench. :scratch: Hmm. Is this a failure? I mean, I arched early, as in, the 1st set, but I never lost steam til the 4th or the 5th set. Meaning, doubtful Id finish the regime, but I did, so do I go up? I finished it without anyone help. SOMEONE CHIME IN.

Now that I rested longer, I didnt fail as badly on the DB presses.

Everything else was the same.
 
Warm ups..
Hip Mobility

Conventional Deads
135lbs for 5 reps
185lbs for 5 reps
225lbs for 2 sets, 5 reps
275lbs for 8 sets, 3 reps (60 sec RI) :spin:

Split Squat
95lbs for 3 reps
135lbs for 4 sets, 5 reps (60 sec RI)


Static Stretched


Low on time today. I dont know if I had pain or not. My back does feel tender and this workout was 11hrs ago.
 
IML Gear Cream!
Gym reopened...

Warm ups..
Hip Mobility
Single Legged RDLs

Conventional Deadlifts
135lbs for 2 sets, 5 reps
225lbs for 3 sets, 5 reps
275lbs for 8 sets, 3 reps (60 sec RI)

Static Lunges
95lbs for 5 steps
145lbs for 4 sets, 5 steps (45 sec RI)

Caveman


I had a work week last week while the gym was closed so I am easing back into this deadlift day. More to come to fruition tomorrow. Gonna lose my gut soon since Thor came out.
 
Hmm, not so off here..

Bench Press
135lbs for 2 immediate sets, 5 reps
185lbs for the same shit
225lbs for 5 reps
245lbs for 3 reps
275lbs for 3 reps
315lbs for 5 sets, 3 reps (90 sec RI)

Flat DB Press
115lb DB sofr 4 sets, 6, 6, 5, 4 reps (75 sec RI)

Weighted Dips
35lbs for 5 sets, 5 reps (< 60 sec RI)

Caveman

Static Stretched


Today I just had a long time of sweating from the FL heat before I could hit the gym. Numbers did suffer from it, but not so much.

Besides the obvious, I ditched the flies in favor of more intensity with the dips. Now, I am not sure if I am going to keep this as a staple cuz today was flawed due to heat, dehydration, calories, who knows, but I may keep it.
 
Warm ups..

Marching DB Lunges
35lb DBs for 10 steps
45lb DBs for 10 steps
60lb DBs for 10 steps
80lb DBs for 5 sets, 10 reps (90 sec RI; RP)

Caveman

Static Stretched


I kinda bitched out on the last couple of reps. Didnt need the Rest Pause.

Do I have a hernia? OH SHIT.
 
Giving Gainesville health and Fitness the ol' Notre Dame Try..

Spider Rows (miss this bitch)
1 plate for 10 reps
1 plate + 10lbs for 10 reps
1 plate + 20lbs for 10 reps
2 plates for 8 reps
3 plates for 8 reps
3 plates + 25lbs for 8 sets, 3 reps (60 then 45 sec RI)

Weighted Chin Ups
BW for 5 reps
35lbs for 5 sets, 5 reps (60 sec RI)

DB Row
85lb DBs for 2 sets, 12 reps (45 sec RI)

Hammer DB Curls
35lb DBs for 5 sets, 6, 6, 6, 5, 5 reps (30 sec RI)

No place to stretch?!


Kind of dragged my ass here after the news I got today. I figured, fuck it, if I am going to have surgery no matter what, I am gonna work out anyway.

Considering this is a week trial I "won," I wont bother commenting on the workout itself as I think it will differ eventually.

This gym is $52/a month + $29 registration fee. If you sign a 2 year deal, the price drops down to $35 on the 2nd year. However, if you cancel your membership within the year, you get raped with a $120 fee! As far as pros vs cons go, this is a major CON.

Pros
-Pussy
-24 hours
-shit load of cardio equipment
-clean
-spider row!
-"in thing" here in gainesville
-multiple locations
-classes galore
-one squat rack
-pool

Cons
-too many idiots
-no deadlifts except on platform? so just romanian are allowed?
-no military press allowed
-no cages
-one squat rack
-no round 45lb plates
-crowded
-no use for classes
-other locations are too far
-not enough space to safely stretch
-kettlebells only for use by trainers
-hot
-PRICE

There is another gym down the road that has almsot all that I mentioned but is cheaper, however, there is some sort of depressing aura that comes with it. I think its cuz its not the hipp place to be. Dont know, but I cant justify paying this much a month.

The school has so much more. It has its cons though...

UF Pros
-KETTLEBELLS!
-pussy
-big
-decent hours
-deadlifts, military presses, all allowed
-price and its a one lump sum. no monthly fees

Cons
-no parking until after 4pm on weekdays (there are ways around this)
-crowded
-when school closes, this closes (xmas, spring breaks etc)
 
The gym cons far outweigh the pros. It's not even close.
 
Warm ups..
Hip Thrusts
Single Legged RDLs

Conventional Deadlifts with octangular plates
135lbs for 5 reps
185lbs for 5 reps
225lbs for 5 reps
275lbs for 3 reps
315lbs for 8 sets, 3 reps (60 sec RI)

Static Barbell Lunges
135lbs for 5 sets, 5 reps (<60 sec RI)

Seated Calf
2 plates + 10lbs for 5 sets, 6 reps (30 sec RI)

HIIT, Eliptical

Static Stretched


So, I have a hernia. Buuuut I can do conventional deads with no problem, pain free. :scratch: Perhaps I just dont know the basis of a hernia..oh, without a bulge. Anyway, the gym I was at says "no deadlifts except on platform," but I did it anyway. However, doing these withOUT round plates is such a bitch. Shins are alllll fucked up.

Static Lunges are up and the seated calf was done cuz this expensive gym also doesnt have a standing calf raise. They may downstairs, but it might as well be in another building.

While doing a funny HIIT on the eliptical, I was watching a basketball court filled with mostly older women doing some zumba. It was packed. These people are the ones holding this gym together, but frankly, its just not for me. The gym is for the trendy, the uninformed, the misinformed, the old, the general public that doesnt like gyms and who doesnt mind spending money. I still have some days left and am not done with giving it a try, but its not going to change my mind.
 
Ok, I benched at the gym I described earlier and these benches are fucking hazards. Their self-spotting racking are too close together. If you put the barbell on the highest rack, its too high, so you naturally put it on the next one. Its the perfect height, but when you lift the barbell off that level, it HITS the one above it. It truly messes up your focus.

Bench Press
135lbs for 2 sets, 6 reps
185lbs for 2 sets, 5 reps
225lbs for 5 reps
245lbs for 5 reps
275lbs for 3 reps
315lbs for 1 rep
325lbs for 2 sets, 3 reps
315lbs for 5 sets, 3, 2, 2, 3, 2 reps (60-90 sec RI; majorly failed)

Flat DB Press
120lb DBs for 4 sets, 6, 6, 4, 3 reps (75 sec RI)

Weighted Dips
35lbs for 3 sets, 8 reps (45 sec RI)

French Press
70lbs + bar for 3 sets, 8 reps (30 sec RI)

Static Stretched


I am still mystified. 325lbs couldve been done with some cheating, but that bench made me nervous so I went down. However, I could hardly lift shit. I do believe working out in a new place has its psychological flaws, so Ill chalk it up to that. What really kills me is.. :eek: on one of the sets, I failed at 2, RPed and tried again, but the fucking weight came back down on me! The bottom spotting racking saved me. :eek2: This sucked. I havent had a weight fall on me in years. I just felt out of it and it seemed like my CNS said "FUCK THIS" and gave up.

The rest was kind of basic. The french press was done with an EZ curl bar that had the hardest, sharpest brailed surface I ever worked out with in a gym. My hands are still burning from it. Is it really necessary?
 
Spider Rows (miss this bitch)
1 plate for 10 reps
1 plate + 10lbs for 10 reps
1 plate + 20lbs for 10 reps
2 plates for 8 reps
3 plates for 8 reps
3 plates for 5 reps
4 plates + 25lbs for 3 reps
4 plates + 10lbs for 8 sets, 3 reps (60 sec RI)

Weighted Chin Ups
BW for 5 reps
25lbs for 5 sets, 5 reps (60 sec RI)

DB Row
85lb DBs for 2 sets, 12 reps (45 sec RI)

Hammer DB Curls
45lb DBs for 3 sets, 5 reps (30 sec RI)
35lb DBs for 3 sets, 5 reps (30 sec RI)


Kind of stretched


Well thats it. Last workout before surgery. Wish me luck.
 
Looking good Akira, are you currently natty/on cycle/about to be on cycle?
 
8 days since my surgery and today I went to the gym.

All I did was arms and eliptical. Wasnt cleared by the doctor, but fuck it, I was walking on eggshells in there and I never did anything heavy. No pain, no pop, no injury, twas a success.

But I cant do that everyday. :(
 
Im bbbbbbaaaaaaaaack

SQUATS
The bar for 2 sets, 10 reps
135lbs for 10 reps
185lbs for 2 sets, 5 reps
225lbs for 8 sets, 3 reps (30 sec RI)

Marching Lunges
25lb DBs for 3 sets, 8 steps (45 sec RI)

Standing Calf Press
160lbs for 5 sets, 6 reps (30 sec RI)

Eliptical for 25 min

Static Stretched


Squats were a lil tough, but the lunges were what burned. But right now I am still treading lightly.
 
T-bar Rows
1 plate for 10 reps
2 plates for 10 reps
3 plates for 8 reps
4 plates for 5 sets, 8, 8, 6, 6, 6 reps (30 sec RI; RPed on 6th rep)

Unilateral, Supinated Grip HS Row
3 plates for 5 sets, 5 reps (30 sec RI)

Wide Lat Pulldown
180lbs for 4 sets, 6 reps (30 sec RI)

Close Grip Pulldowns
150lbs for 3 sets, 8 reps (30 sec RI)

Reverse Cable Curl
50lbs? for 2 sets, 15 reps (30 sec RI)

KB Clean N Press for 5 sets, 5 reps (20 sec RI)

Eliptical for 15 min

Static Stretched


Still farting around but I am pain free. Not much to say really.

Kettlebells were basically a trial. Got winded. Hah. Hah.
 
Warm ups..
Hip Mobility
Single Legged RDLs

Conventional Deads
135lbs for 8 reps
185lbs for 8 reps
225lbs for 5 reps
245lbs for 3 reps
275lbs for 8 sets, 3 reps (60 sec RI)

GMs
135lbs for 5 sets, 5 reps (30 sec RI)

Eliptical for 30 min

Static Stretched


Did pretty well for post surgery. Didnt fatigue really, but I couldnt push it.
 
Bench Press
135lbs for 2 sets, 10 reps
185lbs for 3 reps
225lbs for 3 reps
245lbs for 3 reps
275lbs for 5 sets, 3 reps (60 sec RI)

Flat DB Press
105lb DBs for 5 sets, 5 reps (60 sec RI)

Standing OH BB Press
115lbs for 8 sets, 3 reps (30 sec RI)

Unilaterla OH Machine Press
1 plate + 25lbs for 5 sets, 4 reps (30 sec RI)

Cable Pushdown
Whole rack for 2 sets, 10 reps (30 sec RI)

Caveman

Static Stretched


I wanted to do 295lbs, but this felt very good. Cant get all my strength back immediately it seems. :(

Flat was, I think 30 sec. I dont know.

OHs can both go up.

Triceps were the whole rack, sure, but it was a Bodymasters cable machine. 130lbs isnt really 130 on it.
 
Warm ups..
Inverted Rows

T-bar Rows
1 plate for 8 reps
2 plates for 8 reps
3 plates for 8 reps
4 plates for 3 reps
5 plates for 3 reps
5 plates + 10lbs for 3 reps
5 plates + 25lbs for 5 sets, 3 reps (45 sec RI)

HS Row (unliateral)
4 plates for 5 sets, 5 reps (30 sec RI)

Chin Ups
BW for 8 sets, 3 reps (20 sec RI)

Wide Lat Pulldown
190lbs for 5 sets, 4 reps (30 sec RI)

Concentration Curls
30lb DBs for 2 sets, 10 reps (30 sec RI)

Caveman

Static Stretched


Ok, ok! I know I am supposed to be taking it easy, but shit, this was a snap. The setup for the t bars is the only hard part. I was holding that weight while at full flexion.

I tried doing the HS rows with both arms, but couldnt. Proof that youre stronger when dealing with one side at a time.

Chins were too easy, but last time I did these it hurt.

Lats reminded me why I dont like them. Its just difficult to maintain full form.
 
Just read your Journal interstng!

keep up the good work you in Jville FL? If so you are way up North LOL
 
Warm ups..
Inverted Rows

T-bar Rows
2 plates for 5 reps
3 plates for 5 reps
4 plates for 5 reps
4 plates + 25lbs for 5 sets, 5 reps (60 sec RI)

Unilateral HS Row
4 plates on each side for 2 sets, 3 reps
4 plates + 25lbs on each side for 8 sets, 3 reps (30 sec RI)

Wide Grip Pullups
BW for 5 sets, 5 reps (45 sec RI)

Reverse EZ Bar Curl
50lbs + bar for 5 sets, 5 reps (30 sec RI)

Caveman

Static Stretched


OOOoooo the gym is all shiny now! New floors, new water fountains, new walls, NO FUCKING ROUND PLATES. God dammit, seriously, what the FUCK is the fantasy with plates that have edges?! You cant do conventional deads with these fucking things. God dammit.

:)

Soooo, T bars were too easy. HS Rows were not bad, Pullups are finally returning to form, and curls were a toss up.

Caveman was a bit easier than I thought...
 
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