Don't call it a comeback...

[suprfast]

I guess I should post some shit

Bench Press
5 x 185
5 x 225
5 x 225
5 x 230
4 x 235

Incline Dumbbell
8 x 60's
8 x 65's
8 x 70's
6 x 75's

Incline Dumbbell Flys
8 x 35's
8 x 40's
8 x 45's
8 x 50's

Rack Pull
5 x 225
5 x 275
5 x 315
5 x 365
4 x 365(I need to find something to use for grip. Maybe the weird looking BACK GRIP things)

seated rows
8 x 185
8 x 205
8 x 225
8 x 225

 

[suprfast]

I think I am finally on the road to being back. I have not posted in some time but I have still hit the iron

Bench Press
5 x 225
5 x 230
5 x 235
5 x 240
5 x 245
(this is great since my best one rep max was 265)

Incline dumbbell presses
8 x 65's
8 x 70's
8 x 75's
4 x 80's

Incline Fly's
8 x 35's
8 x 45's
8 x 45's
8 x 50's

Rack Pulls
5 x 225
5 x 275
5 x 315
5 x 365
3 x 405(taking chalk to gym next week. My grip is strong, its the damn sweat. I get almost as sweaty palms lifting weights as i do beating off)

Seated rows
8 x 170
8 x 190
8 x 200

Sat in the pool while the kids splashed me. More perks to going to the gym, day care and a pool.

 

[davegmb]

Great numbers, never seen anyone use chalk in my gym, ive been considering it but not sure if i will get told off lol, trying to avoid having to use straps, because ive not had to so far.

 

[suprfast]

Thanks dave. I came from using my home gym where I could use chalk blast my own music and workout however I want. Opted for a gym so I could get my wife and kids involved so I knew some sacrifices would be made.

 

[suprfast]

Squats
5 x 225
5 x 275
5 x 295
5 x 315
5 x 295

Leg Press
8 x 540
8 x 630
4 x 720(I think I will find a new workout. The leg press machine can only handle 700lbs before it goes metal to metal and almost impossible to press linear)

GHR FTMFW
10
10
10
10

Seated alternating bicep curls
5 x 35
5 x 40
5 x 45
5 x 50
5 x 55

standing hammer curls
8 x 40
8 x 45
8 x 50
8 x 55

Done and done. Im out

 

[suprfast]

After todays workout I was beat. I actually didn't finish the last set thanks in part to the new workout Built suggested. I will finish next week.

Hang Clean and Press
125 x 5
135 x 5
145 x 5
155 x 5
165 x 4

Arnold Press
45 x 8
50 x 8
55 x 8
60 x 5(not sure what happened, I usually do this weight)

Bent over side laterals
30 x 10
35 x 10
40 x 10

And here is the change. Normally I just do weighted chins. Built said to do weighted negatives just focusing on the down, not the up.

Weighted negatives, as slow as possible
5 x bw
5 x 10
5 x 25
5 x 50
0 x anything for last set

Usually I would add lat pull downs in higher rep but I couldnt move my arms.

good day.

GAZ, the hang cleans do wonders on grip strength for me. My forearms feel like grapefruits when Im done.

kris

 

[Phineas]

After todays workout I was beat. I actually didn't finish the last set thanks in part to the new workout Built suggested. I will finish next week.

Hang Clean and Press
125 x 5
135 x 5
145 x 5
155 x 5
165 x 4

Arnold Press
45 x 8
50 x 8
55 x 8
60 x 5(not sure what happened, I usually do this weight)

Bent over side laterals
30 x 10
35 x 10
40 x 10

And here is the change. Normally I just do weighted chins. Built said to do weighted negatives just focusing on the down, not the up.

Weighted negatives, as slow as possible
5 x bw
5 x 10
5 x 25
5 x 50
0 x anything for last set

Usually I would add lat pull downs in higher rep but I couldnt move my arms.

good day.

GAZ, the hang cleans do wonders on grip strength for me. My forearms feel like grapefruits when Im done.

kris

Amazing numbers of the hang cleans and press, my friend.

I agree that hang cleans are a brutal forearm/grip workout.

 

[suprfast]

Amazing numbers of the hang cleans and press, my friend.

I agree that hang cleans are a brutal forearm/grip workout.

My goal is to rep 225 over my head. Then my goal will go up again, and again. Short term goals. I have no long term goals except for more weight than the short term.

To sum it up, my long term goals are a series of never ending short term goals

 

[Phineas]

My goal is to rep 225 over my head. Then my goal will go up again, and again. Short term goals. I have no long term goals except for more weight than the short term.

To sum it up, my long term goals are a series of never ending short term goals

Sick. Rep for how many?

 

[suprfast]

Sick. Rep for how many?

I saw on the other forum(wannabebig) there was a strong man guy my size doing 17 reps over his head(log weight in a comp). Not that I want to do that(I wouldn't mind) but it was motivation.

Right now I am stuck on the low reps of 5. When I hit that, I will move the weight up.

On a plus side, I wanted to make love to myself for the first time(the rest of the times I do it was out of love) after I saw myself in the mirrors at the gym after todays workout. Hang cleans really blow the back up and pump the biceps indirectly.

 

[suprfast]

Bench Press
5 x 225
5 x 235
5 x 240
5 x 245
3 x 250(most I repped ever, so I am happy)

incline dumbbell press
8 x 65's
8 x 70's
4 x 75's(I haven't a clue what happened here. I did this last week with ease)
Didnt even make set 4

Incline dumbbell flys
8 x 30's
8 x 35's
8 x 40's
8 x 45's(overall 5lbs down from last week, this must have been one of those weeks).

Rack pulls(no straps no nothing)
5 x 225
5 x 275
5 x 315
5 x 365
3 x 405(grip is feeling way stronger. If it was drier from sweat or my grip was a little better 5 x 405 will be a breeze)

seated rows
8 x 170
8 x 190
8 x 200

Good workout overall, just disappointed on the bench press. I was hoping 5lbs a week would be doable, but I might have to slow it down a bit.

I should be posting pics soon, I feel bigger than ever.

kris

 

[suprfast]

Just a bad week so far. I am really feeling fatigued.

Squats
5 x 225
5 x 275
5 x 295
3 x 315(WTF)
7 x 225

Single leg leg press
8 x 180
8 x 270
8 x 360(fatigued again, so i did two legs slow and low at this pansy weight)

GHR
10
10
10
10
Finally something that at least felt good

Alternating seated bicep curls
5 x 35
5 x 40
5 x 45
5 x 50
5 x 55

standing hammer curls
8 x 40
8 x 45
8 x 50

WTF is up with my numbers this week??

 

[unclem]

for your bw 225 overhead presses are great iam 255 now and do seated presses with that but your lighter but thats awesoime brother good job. and your squat is good to. i use 225.

 

[suprfast]

Thanks unclem. I am on a 2300 calorie deficit right now so I expect some of my weights to go down. It is just discouraging when you actually see them. Trying to find a goal weight of 195 before I start a rugged "12 week" bulk if you catch my drift.

 

[suprfast]

Trying to redeem myself from a crappy last week.

Bench Press
5 x 225
5 x 225
5 x 225
5 x 225
5 x 225

Incline dumbbell press
8 x 70
8 x 75
8 x 75
8 x 75

Incline flys
8 x 40
8 x 45
8 x 45
8 x 45

Rack pulls
5 x 225(overhand grips)
5 x 275(overhand grips)
5 x 315(mixed grips)
5 x 315(mixed grips)
5 x 315(mixed grips)

seated rows
8 x 180
8 x 190
8 x 200

calves
10 x bw(each leg, 3 down hold, 1 up hold)
10 x bw(" " )
10 x bw (" " )

Abs
2 sets of supermans till fatigue(roughly 30 seconds each).

 

[suprfast]

Down to 216. Trying to hit that 200 mark again(and 195 for the first time in AGES). Next stop 210.

 

[suprfast]

Been sick and lost some strength this past week, so hope to get it all back.

Was able to do some cardio. 30 minutes on the treadmill at 5mph.

I think I will try to add more cardio to my workouts(at the end).

 

[suprfast]

got some energy today so i thought i would work the favorite muscles again

single arm overhead dumbbell press
50 x 8
55 x 8
60 x 8
65 x 8
75 x 8

arnold press
40 x 8
45 x 8
50 x 8
55 x 8

bent over side laterals
30 x 10
35 x 10
40 x 10

standing calf raises

30 minutes on the treadmill at 6mph for 3 miles

216.5 lbs and dropping

 

[davegmb]

405lb rack pull, love rack pulls as a change up to deadlift and thats a strong rack pull

 

[suprfast]

405lb rack pull, love rack pulls as a change up to deadlift and thats a strong rack pull

thanks man. I plan to sneak chalk into the gym and do more. my issue is my sweaty hands

 

[suprfast]

Seems like every time I have good gains something comes up. Everyone in the house was sick as a dog for the last two weeks. It's gone, and I am back in the gym

Good news is I was able to focus on my macros the whole time and I am down to 214, from 225(about a one month process).

Flat bench
225x5
225x5
225x5
225x5
225x3

incline dumbbell bench
60x8
65x8
70x8

incline flys
30x8
35x8
40x8

rack pulls
225x5
225x5
225x5
225x5
225x5

seated rows
150x8
160x8
170x8

10 minutes on the treadmill @ 5mph

 

[suprfast]

seated alternating bicep curls
5x35
5x40
5x45
5x50
5x55

hammer curls
8x35
8x40
8x45
8x50

overhead cable curls
10x30
10x40

squats
5x5x225

lunges
8x95
8x115

1 mile on treadmill for 10 minutes @6mph

I hope in two weeks times my strength is back and my DOMS are gone from being sick and not seeing the gym for two weeks

215 lbs and dropping

 

[suprfast]

Dumbbell flat bench
75 x 7
80 x 7
90 x 5
95 x 5
100 x 5

Incline dumbbell bench
60 x 8
65 x 8
75 x 8

Incline flys
30 x 10
35 x 10
40 x 10

rack pulls
225 x 5
275 x 5
315 x 5
365 x 5

seated rows
180 x 8
190 x 8
200 x 8

First time trying flat bench with dumbbells and I think I like it more than barbell.

 

[suprfast]

seated alternating dumbbell curls
35 x 5
40 x 5
45 x 5
50 x 5
55 x 5

hammer curls
40 x 8
45 x 8
50 x 8
55 x 8

squats
225 x 5
245 x 5
275 x 5
295 x 5
315 x 2

walking barbell lunges
135 x 8
155 x 8
185 x 4

GHR
2 sets of 10

 

[suprfast]

Numbers are coming back, really happy about this

Made a late run to the gym so only could work out triceps.

Weighted dips
5 x bw(bw is 213 right now)
5 x bw + 10
5 x bw + 20
5 x bw + 35
5 x bw + 55
5 x bw + 70
It was my first time using a belt instead of a backpack. Works so much better.

skull crushers
8 x 65
8 x 75
8 x 85
6 x 95

Single arm tricep pulldowns

10 x 30
10 x 40

 

[suprfast]

Thought I would throw up a pic since I have yet to do that on this one.

I went hollywood undead with it.

I still have a good amount of fat to lose. 213 right now. target goal is 195. I am down from 225 in about 6 weeks. I know a good portion has come off fast, but I am sure it will be slowing down and my dedication will need to increase.

 

[suprfast]

hang cleans w/ press
5 x 95
5 x 115
5 x 135
5 x 155
5 x 165

arnold press
8 x 50
8 x 55
6 x 65

bent over side lats
10 x 25
10 x 30
10 x 35

weights chins
5 x bw(213)
5 x bw
5 x bw
5 x bw
OKAY, so they were not weighted this time.

 

[suprfast]

I really feel the strength making an appearance.

dumbbell flat bench
5 x 75
5 x 85
5 x 95
5 x 100
2 x 110(honestly the most I have ever done. looking for 5 next week).

incline dumbbell press
8 x 65
8 x 70
8 x 80

incline dumbbell flys
10 x 30
10 x 35
10 x 45

rack pulls
5 x 225
5 x 275
5 x 315
5 x 365
5 x 405(finally found my chalk. it is amazing what a dry grip will produce)

seated rows
8 x 180
8 x 200
8 x 220

today was a damn good day.
kris

 

[suprfast]

seated dumbbell curls
5x 40
5 x 45
5 x 50
5 x 55
5 x 60

Hammer curls
8 x 45
8 x 50
8 x 55

Squats
5 x 225
5 x 275
5 x 295

 

[suprfast]

POWER DAY. I think its all coming back

Weighted dips
5 x BW
5 x BW +45
5 x BW + 70
5 x BW + 90
5 x BW + 90(never have done 90 before, did it twice to the full workout)

tricep extensions
8 x 30(each arm)
8 x 50(each arm)

RDL(all chalk, no straps)
5 x 135
5 x 225
5 x 315
3 x 405
3 x 405

Ran short on time. taking little guy to school

First time doing RDL in a long time and I have to say, I have missed these. Impressed with the weight since I have not done them in a long time. I have however never stopped with rack pulls so this might be a help.