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Lets see what this muscle can do..

Muscle Gelz Transdermals
IronMag Labs Prohormones
Weighted Chins
35lbs for 5x5 (45 sec RI)

Standing OH BB Press
135lbs for 8x5 (45 sec RI)

Pronated Chins
BW for 4x8 (45 sec RI)

OH DB Neutral Press
30lb DBs for 3x12 (30 sec RI)

Theraban
Stretched


Golfers elbow. Somehow I got it back with a vengence on my right elbow. Forget wide pullups, that immediately fucks with me. Other things dont hurt, though I did feel it a bit when doing the pronated chins, which is the text book way to do these, btw.
 
Marching DB Lunges
50lb DBs for 4x6 (75 sec ri; 12 total steps)

Marching DB Lunges, 2 in 1
30lb DBs for 4x5 (recovery as needed)

Goblet DB Squat
50lb DB for 3x10
~ss~
Leg Extension
2 plates for 3x 10 (1 min RI; RPs!)

Flexbar
McKenzies
stretched


Ok, I hammered my quads out today. Couldve went heavier, but just seeing how my back goes and so far so good. I did an extra lunge exercise, similar to the kind I do at teh stadium. I lunge forward, extend the knee, then do it again before bringing the back leg up for its rep. By the time I got to the isolations, I was needed rests.
Ive also got a hilarious case of golfers elbow. Only thing I can think that triggered it was the finger pullups. Rats...
 
Bench
275lbs for 5,5,4,3 (~60 sec ri; full recovery)

Db Row
95lb dbs for 4x6 (1 min ri; strapped)

Flat db press
80lb dbs for 4x10 (1 min ri)

Cable Face Pulls
120lbs for 4x10 (30 sec ri)

Flexbar
Cable work


Lost a lot of strength of bench and the rows, they fucking hurt. Im afraid no more pulls.
 
Only pushes

Standing OH BB Press
155lns for 4x6 (60-75 sec ri)

Standing OH DB Press
60lb DBs for 5x6 (1 min ri)

Standing OH Neutral DB Press
35lb dbs for 5x8 (30 sec ri)

Golfers elbow shit
Hangs


Did what i could and No pain. This is really all i can aim for right now.
 
Bench
275lbs for 6x3 (1 min RI)

Flat DB Press
90lb DBs for 4x6 (1 min RI)

Incline DB Press
75lb DBs for 4x8 (<1 min RI)

Elbow shit
Hangs


Settled for just a bench day, i suppose. I wanted to go heavier, but I thought about when I do verticals, how sore Id be. Anyway, bench was hard, considering. 6x3 was done, unlike the failures last time, but 3 reps? Oh and the difference I felt from 245 to 275 for the warm up was significant. Why?
Good news is the 90lb presses were done by deadlifting them into place and ZERO back pain.
 
Marching DB Lunges
65lb DBs for 6x3 (1 min RI; WASNT 4X6 LAST TIME!)

Jammer Station
1 plates + 25lbs on both sides for 5x5 (45 sec RI)

Goblet Squat
80lb DB for 5x8 (1 min RI)

Weighted BB Lunge
60lb bar for 3x10 (1 min RI; thats 20 total steps)

Elbow
hangs
Stretched


Yeah, I think I only did 3 steps per leg last time. I can do 4x6 but it would be difficult. No pain today, even with the goblets.
 
Standing OH DB Press
65lb dbs for 4x6 (1 min ri)

Standing OH DB Press
35lb dbs for 3x10 (30 sec ri)

Caveman

Elbow
Hangs


Opted to give BBs a break. That said, the DBs were still tough. Thats what July 4th hotdogs will net you! Anyway, because of those goofy fucking calories, i did kettlebells, specifically doing more oh pressing. For active rests, I did 20kg rows. No pain from that, but my shoulders did burn at the end, which was the goal.
 
Romanian DB deadlifts
80lb dbs for 5x5 (1 min ri)

Snatch
20kg KB for 3 reps
Turkish Squat Getups
20kg KB for 3 reps
Floor Press
80lb DB for 5 reps
with 25lb Single Legged RDLs for 3 reps as the active rests
x2 (45 sec ri)

Ham Curl
2 plates for 3x10
Goblet Squat
80lb Db for 2x10 (30 sec ri)

Reverse Hypers
BW for 3x15
McKenzie pressups
3x15

Elbow
Stretched


Ok...lets see. Ok i did 5x5 of romanians right? On the 2nd set, first rep, i felt something in my back that made me want to stop. Pissed, i tried some kettlebell swings and such, nothing hurt. Tried doing the rdls again and no pain. So i finish my set.

I go sit down, raise my leg, to see if there was any pain in lower back and nope. So i do a 24kg snatch and the back started to stiffen up. I go down to 20kg and do the 1 caveman. I noticed that my right hamstring did not like the single legged rdls. Did i "pull a hammie?"

Get to ham curls and goblets. The back started to feel like it did when i first popped it...or no, the 2nd time, feb 15th. So i did ham curls, rhe squats, theb the curls again, but skipping the squats. Then, i got mad. Fuck this, i thought! I did the squats again and prayed. No pain.

Gonna look up whay happened cuz my hamstring is tight and it can cause back problems.
 
Bench
255lbs for 5x5 (60-90 sec ri)

Incline DB Press
75lb dbs for 4x8 (1 min ri)

Decline Bench
225lbs for 5x8 (1 min ri; failed before very last rep)

Dragonflags hahha
Reverse hypers
McKenzie pressups
Elbow

Stretched


All benching huh? See the incline dbs? Well i did the dbs because the benches were all taken. And...with my back sore as fuck, i had to deadlift them up and....zero pain? This was very risky, VERY FUCKING RISKY, but no pain. The fuck.
 
Bench
275lbs for 8x3 (1 min ri)

Flat DB Press
90lb dbs for 4x6 (45 sec ri; eccentrics)

Unilateral HR Row
2 plates on each side for 4x10 (30 sec ri; switching from neutral and pronated grips)

Seated Cable Row
90lbs for 3x12 (30 sec ri)

Elbow
Theracane
Hangs


8x3 with a min rests made that 275 easy enough but god damn is it boring.
I nervously did the presses but back held up again.
The rows were me trying to ease bavk into pulls. Felt no elbow pain, but did feel tension at the start of every set of the HS rows after the 1st set, no matter the grip. Felt nothing on the seated rows and it was a pronated grip, but damn easy.
 
Marching DB Lunges (heavy)
70lb DBs for 8x3 (60-75 sec RI; strapped here n there)

Marching DB Lunges (light)
30lb DBs for the whole pathx2 (75 sec RI; took 26 total steps 1 way, 1 set)

Sumo DB Squats (which is the same as a sumo deadlift right?)
85lb DB for 3x12 (30 sec RI)

Goblet DB Squat
60lb DB for 3x10 (30 sec RI)

Reverse Hypers
Theracane
Stretched


No pain when deadlifting the DBs up and that was 8+ lifts! I did sumo squats/deads before with a KB and it wasnt too bad, so I tried again with a DB. DBs...the heavier they get, the bigger the heads, and the taller they are, rendering this movement silly. When I switched to goblets, I was wondering if my back was happy or fatigued. Couldnt tell, so I quit while ahead.
 
Sumo Deads
135lbs for 3x10 (1 min ri)

Romanian db deadlifts
60lb dbs for 5x8 (1 min ri)

Single legged db rdls
25lb db for 4x10 (<30 sec ri)

Reverse hypers
BW for 3x12 (<30 sec ri)

Scaptions
Bands
Eliptical now


Ill do the usual after this shit.

No pain! At all! Success! Ugh, so happy theres no pain. I looked at my weight and thought, wtf am i doing?! Then i remembered, the goal here is pain free, not gain strength.
 
Decline Bench
295lbs for 6x3 (1 min RI)

Unilateral HS Row
3 plates on each side for 5x5 (<1 min RI)

Unilateral Flat DB Press
75lb DB for 3x10 (45 sec RI)

Seated Row, Wide, Pronated
140lbs for 3x10 (45 sec RI)

Unilateral Cable Pushdowns and Curls
Hangs with Leg Raises
Bands
Hangs


Ive had shoulder impingement on the Right side, same side with the golfers elbow and I got it from sleeping! The fuck! Anyway, ive been being careful with it. Be that as it may, everything today was fine to good. My left arm, however, is all fucked up from a fight. Its the bicep, or where it connects to the elbow. Now that really hurt.
 
Marching DB Lunges (heavy)
80lb DBs for 8x3 (60-75 sec RI; strapped here n there)

Marching DB Lunges (light)
35lb DBs for the whole pathx2 (full recovery; 2 RPs!)

Goblet DB Squat
70lb DB for 4x6 (30 sec RI)

Elbow
Stretched


Teetering on pushing limits here. Need longer rests.
 
Flat DB Press
105lb dbs for 5x5 (1 min ri)

Weighted dips
2 plates for 8, 3 (failed)
1 plate + 25lbs for 2x8 (60-75 sec ri)

HS Row
3 plates + 10lbs for 5x5 (<1 min ri)

Supinated Cable Row
140lbs for 3x10 (45 sec ri)

Wrist shit w a db
Hangs


The presses were easy, oh! I did 10 reps on the 5th set. But the dips were too heavy.
Hs rows were neutral grip and a good weight.

Gym is now closed for a while.
 
Goblet DB Squat
80lb DB for 8x3
~ss~
Sumo Deadlifts
135lbs for 8x3 (30 sec RI)

Convetional Deads
135lbs for 8x3
~ss~
Romanian Deads
135lbs for 8x3 (30 sec RI)

Leg Extension
160lbs for 5x8 (30 sec RI)

Sauna for 15 min


Tonight was just a quick lower workout....and now I ate a shit load of calories..what an asshole.
 
ALL HAD 30 SEC RI

Chinups
BW for 10x3

Standing OH BB Press
135lbs for 10x3

Unilateral HS Row
3 plates on each side for 4x8 ( supposed to do 5 sets, needed rp)

Unilateral DB Press
80lb db for 4x8

Cycle for 15 min
Elbow in sauna right now


Had some pain today but fuck it. This golfers shit will go away eventually.
 
Decline Bench
275lbs for 8x3 (30 sec ri)

HS Row
3 plates on each side for 8x3

Flat Db Press
90lb dbs for 4x6

Seated Cable Row
165lbs for 4x6

Dips
BW for 3x10
~ss~
Face Cable pulls
105lbs for 3x10

Hangs


Decline and hs row was hard as fuck. 225lbs im weighing here and this shit is heavy?!
 
Standing OH Press
155lbs for 8x3

Weighted Neutral pullups
25lbs for 8x3

Unilateral OH DB PRESS
40lb db for 8x6

Supinated Lat pulldown
160lbs for 5x8

Sprints

Hangs


Excellent day right? Well my right golfers elbow hurts when i put my hands and together, palm to palm and push with my right.

God dammit, go away!
 
Marching db lunges
60lb dbs for 8x3 (30 sec ri)

Jammer Station
1 plate + 25lbs on each side for 4x3
~ss~
Goblet db squats
70lb db for 4x3 (30 sec ri)

Leg extension
4 plates for 5x5
~ss~
Weighted bar squat
50lb bar for 5x5 (30 sec ri)

Tan
Sauna now
stretch after


Fuck was today hard. I decided that 190HR on 2 exercises was enough hiit. Ill do a more traditional hiit tomorrow.
 
Flat DB Press
100lb dbs for 10x3

HS Row
3 plates + 25lbs on each side for 10x3

Weighted Dips
45lbs for 6x5

Sested Row
160lbs for 6x5

Hangs


All rests 30 sec again.
My biggest accomplishment was deadlifting the 2 100lb dbs into place and nothing happened. Thank god.
 
Standing BB OH Press
165lbs for 8x3

Weighted Chinups
35lbs for 8x3

Standing OH BB Press
135lbs for 5x5

Weighted Neutral Chins
25lbs for 5x5 (Rps on last set)

Kettlebell caveman

Hangs
Stretched


Ok, the first presses were with a Fat bar and this fucker did not feel that heavy, so that number is likely off. My elbow didnt hurt during it. Well see how the rest of today goes.
 
Marching db lunges
70lb dbs for 8x3 (30+ sec ri)

Marching db lunges
40lb dbs for 4x6 (30+ sec ri)

Goblet db squats
70lb db for 5x8 (30 sec ri)

Cycle for 15 min now


70lb dbs were fine. So were 40s but im only needing more rests because its 30 sec ri!

Was gonna try to do squats but no cages were open.
 
SHOCK WEEK!

Alternating Flat Db Press
95lb dbs for 3x5
~ss~
Flat Db Press
95lb dbs for 3x5 (1 min ri)

pre exhaust
Db curl
25lb db for 3x5
~ss~
DB Row
75lb db for 3x5 (1 min ri)

1 and a half reps
Weighted Dips
1 plate for 3x5

Pyramids
Tbar row
1 plate + 2 25lb plates gor 5 reps each then back up. 2 sets

High reps
Face Cable pulls
100lbs for 2x20

Cable pressdowns
120lbs for 2x15

Ab shit

Theracane
Hangs



god damn was today something. Planned on sprinting and said fuck that!
 
Drop sets
Romanian db deads (strapped)
100lbs, 95lbs, 85lbs, 80lbs, all 5 reps
95lbs, 85lbs, 80lbs, 75lbs, all reps

Pre exhaust
Single legged rdls
35lb db for 3x5
~ss~
Ham Curl
3 plates for 3x6

Giant set
Reverse Hypers
15lb db for 3x10
Reverse Hypers
BW for 3x10
McKenzie pressups
3x10

Stretched
Hangs
Theracane


So happy to do decent weight and volume. Db weights are odd cuz i only did the dbs that were on the top racks. Felt 100lb dbs was pushing it so i went down.
 
Drop set
WIDE Lat Pulldown
160, 150, 140, 130 for 6 reps each x 2

Pre exhaust
OH French Press
45lb plate for 3x10
~ss~
Standing OH BB Press
115lbs for 3x8 (rp!)

Pyramid
Neutral Latpulldown
150, 140, 130, 140, 150 for 5 reps each x 2

Dropset
Standing OH DB Press
45lb, 40lb 35lb, 30lb for 5 reps each x 3

Cable curls
Cable pressdowns no rest!

Hangs


Not bad for a last sec write up. I got some abs showing under the gut. FINALLY
 
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