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  1. #241
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    First light push day on the cut. Wasn't too great, possibly because I haven't done this particular workout in 11 days. Facepulls with 25kg for 18, 22.5kg for 11, 11, 10, (rest-paused). Machine OHP with 50kg for 3 sets of 10, then 35kg for 18, 9, 9 rest-paused.


    Pec deck with 90kg for 15, 80kg for 9, 8, then 75kg for 9, 8, 7, not my best. Bar pushdowns with 20kg for 18, 10, (rest-paused), then overhead extensions with 17.5kg for 13 then 15kg for 12, (rest-paused), and machine laterals with 80lb for 21, 11, 9, gaining a rep on the first set and losing two on the last.


    ------------------------------------------------------------------------------------------------------------------------------------------------------------------


    Light pull day. This didn't go too well. I still managed cable rows with 70kg for 3 sets of 10, then 60kg for 15, 9, 9 rest-paused. Lost a few reps on hypers, 25.5kg for 18, 10, 9, 8 rest-paused. Still hit shrugs with 55kg for 18, 9, 9 rest-paused.


    Weaker on overhead cable curls, 27.5kg for 18, then 25kg for 9, 8. Seated rope curls with 25kg for 18, 10, 10. Lost a couple reps on the last two sets of ab crunch machine, 155lb for 16, 16, 14. I busted out leg press today for 2 sets of 10.


    Training rant. I have a personal bias towards high intensity training. It's not for any logical decent reason. I simply conceptually find it really cool to do a small number of sets ALL OUT instead of doing a higher number of less difficult sets. With that said I need to be objective. I made decent gains on the machine OHP last training cycle by leaving reps in the tank on many sets. Once I started pushing hard on my light day where I was previously doing straight sets with the same reps, eg 4X12 with 2 min rest, I crumbled. I'm not someone who needs to be told to push sets harder because going to failure is quite an easy thing for me to do. With that said, some exercises I don't have issue with going to failure, (all isolations).


    Next training cycle I'm going to do machine OHP on light day like I do on heavy day, a higher intensity set followed by a load drop and several lower intensity sets, and then another load drop and several more sets, (these ones AMRAP style due to the load being so light it won't cause any problems going to failure). I'll do OHP like that, chest press, pec deck, and maybe rows, though I recover faster on these so straight sets are more viable. I'm thinking the below. Keep in mind I'll leg press two sets, twice a week on top of this.


    HEAVY PUSH DAY:

    Facepull: 5X10-12
    Machine OHP: 1X8-10 [load drop] 3X8 [load drop] 3X10
    Chest Press: 1X6-8 [load drop] 3X6-8
    Pushdown: 3X10-12
    Overhead extension: 3X10-12
    Machine Lateral: 3X10-12

    HEAVY PULL DAY:

    Cable Row: 1X6-8 [load drop] 3X8 [load drop] 3X10
    Hyper-extension: 5X8-10
    Machine Shrug: 1X10-12 [load drop] 3X10-12
    Overhead Cable Curl: 4X10-12
    Seated Rope Curl: 4X10-12
    Crunch Machine: 3X8-10

    OFF

    LIGHT PUSH DAY:

    Facepull: 5X15-20RM Rest-pause
    OHP: 1X10-12 [load drop] 3X10-12 [load drop] 3X15-18RM Rest-pause
    Pec Deck: 6X15RM Rest-pause (load drop after first and fourth set)
    Pushdown: 3X15-20RM Rest-pause
    Overhead Extension: 3X15-20RM Rest-pause
    Machine Lateral: 3X15-20RM Rest-pause

    LIGHT PULL DAY:

    Cable Row: 1X8-10 (acclimation set) 1X10-12 [load drop] 3X10 [load drop] 4X15RM Rest-pause
    Hyper-extension: 5X15-20RM Rest-pause
    Machine Shrug: 5X15-20RM Rest-pause
    Overhead Cable Curl: 4X15-20RM Rest-pause
    Seated Rope Curl: 4X15-20RM Rest-pause
    Crunch Machine: 3X12-15
    Last edited by Zee Why Zee Zee; 2019-12-19 at 02:33 AM.
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  2. #242
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Heavy push day completed. On holiday currently, thank god for chain gyms. Starting with facepulls. They only had the short rope attachment, not ideal. But there was also a fricking 4 foot rope just sitting next to the other attachments. I ended up using that and getting MAXIMAL spread. 27.5kg for 12, 11, 10, 9. I'm gonna buy a bit of rope at a hardware store when I get back home, this was great.


    On machine OHP, I hit 60kg for 8, a great reinforcement that I haven't got weaker here due to calorie deficit, followed with 50kg for 3X8 and then 40kg for 2X10, (dropping a set due to calorie deficit). Chest press went not too good, 70kg for 8, 65kg for 8, 7, 6.


    Bar pushdowns with 22.5kg for 2X13, and rope overhead extensions with 20kg for 2X12. Cable laterals for 3 sets of 8, 10, 10, (no lateral raise machine here), and finished with leg press for 2 sets of 6, 8.

  3. #243
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Completed heavy pull day on the 23rd. Cable rows 77.5kg for 3 sets of 8, then 62.5kg for 3 sets of 10. Hypers with 28kg for 4X10. One arm shrugs at cable station with 42.5kg for 3X11. Overhead cable curls with 30kg for 12, 12, 10, and seated rope curls with 27.5kg for 13, 13, 12. Ab crunch machine to finish, 40kg for 10, 50kg for and 45kg for 9.


    Did light push day today, (boxing day). Facepulls with the long rope with 22.5kg for 20, 10, 10, 10. Machine OHP with 50kg for 12, 45kg for 12, 12, 12, and 35kg for 18, 9, (rest-paused). Pec deck with 90kg for 15, 80kg for 9, 9, 8, 75kg for 7, (all rest-paused). I think I'll start pausing at the top on these.


    Pushdowns with 20kg for 20, 10, and overhead extensions with 17.5kg for 13, 10, (both rest-paused). Leg press for two sets of 12, 8 to finish.


    Light pull day done the following day. On vacation, with family, over Christmas, I'm not in a deficit. Basically just minimizing the damage. I wouldn't have gained weight this week though. Filling up on meat and vegetables at meal time to make up for the chocolate and alcohol.


    Anyway, cable rows with 70kg for 10, 10, 10, then 60kg rest-paused for 15, 9, 9. Onto hypers with 25.5kg for 18, 10, 10, 9, rest-paused.


    No shrug machine, so I used the cable row machine with straight bar, standing up with a little block to stand on to give me the ROM, 75kg for 18, 10, 10, 10. Overhead cable curls went well, 27.5kg for 18, 9, 9 rest-paused, then 25kg rope curls for 18, 10, 10.


    Ab crunch machine, this was one I used on the first week of last training cycle for like 8-9 reps, today I hit 3 sets of 15, which shows good progress here.
    Last edited by Zee Why Zee Zee; 2019-12-26 at 05:32 PM.
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  4. #244
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Back in town and just busted out a heavy push day. I purchased some rope and made a makeshift rope attachment, like 4 feet long in total which I used today. Now it matters even less which gym I train at, I'll always have this. I used it on facepulls today, 27.5kg for 11, 11, 11, 9. Maintaining strength on machine OHP, 60kg for 8, 50kg for 3X8, and 40kg for 10, 10 to finish there. And on chest press, 70kg for 8, then 65kg for 8, 8, 8.


    Onto pushdowns. Due to my rope creation I had to use it for this instead of straight bar. 17.5kg for 12, 11, 10, (and overhead extensions with the regular rope with 20kg for 2 sets of 12). The pushdowns were weird. They felt really really good, but at the same time, failure came all of a sudden, and it felt so low impact on everything that wasn't my triceps. I feel like I could do set after set on these without joint wear and tear.


    To finish, machine laterals, (different machine to usual), 30kg for 12, 35kg for 10, 35kg for 12. Leg press for 2 sets of 8 to finish off.
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  5. #245
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    What's a kg?

  6. #246
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    After the heavy push day above I did a heavy pull day on 30/12. Took a few days off, (extra rest days), starting another training cycle now, 04/01. Light push day. Starting with facepulls with the rope I got. 22.5kg for 18, 9, 9, 9, 9 rest-pause.



    Machine OHP went average. 50kg for 12, 45kg for 12, 12, 10, 35kg rest-pause for 16, 8, 8, (slower negatives and feet out in front on the rest-pause sets). On pec deck I'm pausing at the top currently. 90kg for 15, 80kg for 8, 7, 70kg for 8, 8, 8, all rest-pause.


    Rope pushdowns, (my rope). I did 20kg for 15 with my arms more out in front of me, and for the rest-pause sets I dropped to 15kg for 8, 8, with my upper arms further back. Overhead extensions for an actual PR, 20kg for 21, 12, 12.


    Going heavier on machine laterals, 90lb for 16, then 80lb for 11, 10, rest-paused. Leg press with 210lb for 2 sets of 8 to finish.


    EDIT: Light pull day of week 1 completed. Started with cable rows, 70kg for 8, (acclimation set), top set of 13, then 10, 10, 10. 60kg rest-pause for 15, 9, 8, 8.


    Hypers with 25.5kg for 18, 10, 10, 9, 9. On machine shrugs, 55kg for 18, 9, 9, 9, 8.


    Overhead cable curls with 27.5kg for 18, 9, 8, 8, rest-paused. I did rope curls standing - interestingly I had to use much less weight. 22.5kg for 14, 8, 8, 7, rest-paused. Ab crunch machine with 155lb for 16, 16, 14 to finish.

    Quote Originally Posted by microwavedbeef View Post
    What's a kg?

    Kilograms. Around 2.205 pounds. A few of the older machines in my gym use pounds but they're mostly kg.
    Last edited by Zee Why Zee Zee; 2020-01-04 at 05:59 PM.
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  7. #247
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Heavy push day of week 1. Some good stuff here today. Starting with facepulls, (using my 4 foot long rope attachment). 27.5kg for 5 sets of 12, 12, 11, 11, 10.


    Onto machine OHP, I hit a new PR, 60kg for a top set of 9 reps, really happy with this. Followed with 50kg for 3 sets of 8, and then 40kg for 3 sets of 10. As my strength goes up these lighter sets get a little easy. I did pause reps with 40kg for the last 3 sets, which felt nice. Onto chest press, with another PR, 65kg for 9, (miscounted the weight), then upped to 70kg as intended for the first set, where I hit 9 as well for a PR. Followed up with 65kg for 8, 7.


    Onto rope pushdowns, (using my long rope), 17.5kg for 12, 12, 11, (adding a rep to the second and third set compared to last time I did these on a heavy day). Sick PR on rope overhead extensions, (using regular rope, my long one would be totally unnecessary for this), 20kg for 12, 12, 12.


    Finishing with machine laterals, 100lb for 12, 12, 10. Finally leg press on a lesser used machine, 300lb for 2 sets of 7.
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  8. #248
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Heavy pull day of week 1. Cable rows went fucked up. The stack was set on like 120kg even though the switch wasn't flicked, so I told a PT and he put an out of order sign on it. That warmup set felt weird though when the weight didn't move. I had to go to another station where a little metal barrier prevents me adding 5lb plates, and the weight only goes up in 10kg increments. So I did 80kg for 8, 7, 7, then 70kg for 8, 8, 8, 8.


    Onto hyper-extensions, I hit a nice PR. 38kg for 5 sets of 10, 10, 10, 10, 11. Nice performance on shrugs too, 65kg for 12, 12, 12, 12.


    Totally lost my steam on overhead cable curls at the end, 30kg for 12, 12, 12, 9. Funny thing here - I took the fatgrips off for these and it obviously used my hands a little less, but much more forearm involvement. The fat grips force the handle closer to my wrist joint, so not using them put more force on my forearm flexors. Standing rope curls with 25kg for 12, 12, 12, 10, a nice PR compared to last week doing these for the first time. Ab crunch, 185lb, 3 sets of 10 to finish.
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  9. #249
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Light push day of week 2. After my last workout on Wednesday I was unwell, starting late that night until now, 2 days and 3 sleeps later with me feeling almost 100%. Quite a lot of inflammation of some organs in my upper abdomen causing discomfort and cramping every 10 minutes. Appetite was down. Felt fatigued. It was a struggle but I managed to down 3K calories both Thursday and Friday. Got lots of sleep. Today I was a bit anxious because I was worried I wouldn't hit PRs after being unwell, but all things considered it went really well.


    Facepulls with my long rope with 22.5kg for 5 rest-pause sets of 19, 10, 9, 9, 9, adding a rep to the first two sets. Onto machine OHP, I managed to get a new PR, hitting 50kg for a top set of 14 reps. Followed with 45kg for 12, 12, 10, and then rest-pause with 35kg, going slower & no foot bracing, for 16, 8, 8. I can't help but feel as my strength increases, my recovery between sets proportionally gets worse. I think it's a general thing that affects most people.


    Followed with pec deck with 95kg for 13, 80kg for 8, 8, 75kg for 8, 8, 8, rest-pause. I'm about to say something 100% intuitive and without any logical support: I feel like pausing at the top is a great thing on the top set or if you're going relatively heavy, or doing straight sets for something like 3X10, but once you're several sets in and fatigued, not pausing feels better it seems.


    Pushdowns with my long rope with 17.5kg for 12, 8, 8, rest-pause. Overhead extensions with 17.5kg on my light day, which I don't think I've done before, 19, 11, 9, definitely not too heavy to use for this day.


    Machine laterals 90lb for 16, 80lb for 11, 10 rest-pause. Leg press 260lb 2X7 to finish.


    Rant: Bodybuilding is like a powerlifting competition against your past self, with even more restrictive rules, and for numerous lifts. You're doing a particular lift for a particular muscle group, and, (not necessarily every session, but over time), you're trying to beat what you've done. But because the ultimate goal is building muscle, BEATING what you've already done means if you've done the lift for more reps, or added weight, you still need to confirm with yourself that the range of motion you're using, the tempo you're using, the rest you're taking, is consistent with your past self, to verify that you've beaten your past self.


    There are situations where these other factors can change but you can still be pretty sure you've made real progress. If you go from rowing 135 strict to 315 with cheat form, there's gotta be some real progress there. But ideally, if these factors change, it's because you've made the conscious decision to make that change because you think it will work better, and not as a cope to pretend you're stronger, and you keep it into account when comparing to your past self.


    There's also the CNS component, which is really quite a complicated thing to try and accurately quantify. An extreme example would be doing zero explosive lifts, and then starting to clean and jerk. You might increase it by 20% in a month but no chance you've put anything close to that in muscle on the muscles involved in that exercise. Even on regular bodybuilding exercises, CNS improvement on new lifts will always be a factor. It's really difficult to say, 'What % of my gains on this new lift will be CNS and not new muscle tissue?', and, 'How long will this be the case?', but I'll say this. If you regularly do machine incline press, and you're adding a rep to 1-2 of the sets weekly, then you switch to dumbbell incline, and your first session you get 10, 10, 10, and the next week you get 12, 12, 12, take the stance that you're not gaining muscle any more quickly than you were on machine incline when you added maybe 1 rep to 1-2 sets weekly.
    Last edited by Zee Why Zee Zee; 2020-01-10 at 07:34 PM.
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  10. #250
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Light pull day of week 2. This really wiped me out. As I up my strength I feel it knocking more out of me. I think I'll be performing one less set of rows on this day to accommodate, so 7 total sets instead of 8. I'll remove one of the rest-pause sets. Today I went up to 72.5kg for 8, primer set, then a top set of 13 reps, followed by 70kg 10, 10, 10. After that, 60kg rest-pause for 15, 9, 9, 8.


    On hypers, I upped the weight to 28kg for 5 rest-pause sets of 18, 9, 9, 9, 8. Feels like a great weight for this day. Shrugs with 55kg for 18, 9, 9, 9, 8. Couldn't add a single rep here, rows and hypers wiped me out.


    The fatigue showed on overhead cable curls too, 27.5kg for 19, 8, 8, then 25kg for 8 because the third set was rough and my form wasn't perfect. Rope curls went well though, 22.5kg for 15, 9, 8, 8. Ab crunch machine 155lb for 3 sets of 16 to finish.
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  11. #251
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Heavy push day of week 2. More PRs in the bag. Facepulls with my long rope with 27.5kg for 5 sets of 12, 12, 12, 11, 11.


    Onto my main lift, machine OHP. Last week was 60kg for 9, a PR in itself, and today I hit my goal and got it for 10 reps. Super happy with this. Next week my top set is going to be with 65kg on this lift, hope to hit it for 8. After the top set I did 50kg for 3 sets of 8. One of the sets I did with my back on the pad and that sucked, my shoulder was getting impinged at the bottom because my arms were forced to flare then. After that I did 3 more sets with 40kg for 10, 10, 11. I'm building solid strength with these submaximal sets but I might increase the weight soon on these final backoff sets.


    Chest press PR today. 70kg for 10, 65kg for 9, 9, 8. Long rope pushdowns too, 17.5kg for 13, 12, 11. On rope overhead extensions, I went heavier than ever, 22.5kg, for 3 sets of 11, 10, 10.


    Finally, a PR on machine laterals, 100lb for 13, 12, 11, adding a rep to the first and third set. Finished with leg press for 2 sets of 7.


    --------------------------------------------------------------------------------------------------------------------------------------------------


    Heavy pull day of week 2. Some good things here today. Cable rows, starting with 75kg for 8, before a top set with 82.5kg for 8. Dropped to 75kg for 2 more sets of 8, and finally 65kg for 3 sets of 10.


    Hypers with heavier weight than ever, 40.5kg for 5 sets of 10. Machine shrugs too with heavier weight than ever, 70kg for 11, 11, 11, 10.


    Overhead cable curls, 30kg for 12, then a top set with 32.5kg for 12, then back to 30kg for 10, 12. Rope curls, 25kg for 12, 27.5kg for 10, 25kg for 12, 10. PR on ab crunch machine, 185lb for 11, 11, 10.
    Last edited by Zee Why Zee Zee; 2020-01-15 at 12:07 AM.
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  12. #252
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Light push day of week 3. Starting with facepulls with the long rope, 22.5kg for 5 rest-pause sets of 20, 10, 10, 10, 9, adding a rep to the first, third and fourth set.


    Onto machine OHP. Last week I hit 50kg for 14, a great PR. I've gotta go heavier though. Today I managed 55kg for 13 reps. Last rep absolutely crushed me, took like 4 seconds. Followed with 45kg for 12, 12, 10. Rest-pause sets with 35kg for 16, 8, 8. Small PR on pec deck, 95kg for 14, 80kg for 8, 8, 75kg for 8, 8, 8, rest-pause. Pausing at the top for the first 3 sets, constant for the last 3 sets.


    Long rope pushdowns, 15kg for 3 rest-pause sets of 18, 9, 9, and then rope overhead extensions for a PR, 18, 11, 10.


    Machine laterals with 90lb for 17, 9, 80lb for 10, rest-pause. Finished with leg press 100kg for 10, then 110kg for 10.
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  13. #253
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Light pull day of week 3. I've been doing the volume I'm doing on rows for a while now but as the weights go up it feels harder. With that said, I'm still getting stronger on them so I'm not inclined to change anything. Today was 75kg for 8, then a top set of 13 reps, PR, then down to 70kg for 10, 10, 10, and rest-pause with 60kg for 15, 9, 9, 9.


    Hypers went alright, 28kg for 18, 10, 9, 9, 8. On shrugs, I went heavier by 5kg, doing 60kg for 16, 9, 9, 8, 8.


    Overhead cable curls with 27.5kg for 19, 9, 9, 8. Onto rope curls with 22.5kg for 15, 8, 8, 8. I've been fiddling around on this and I think it might be better to stand slightly closer. Standing further back puts more peak tension at the top but it's quite disproportionate to the tension on the rest of the lift, whereas when I stand closer it's more even, but still slightly harder at the top.


    Finished with ab crunch, 155lb for 16, decided it was too light, 170lb for 14, 12.
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  14. #254
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Heavy push day of week 3. My compound presses went to shit, but my isolations went well. I think I wasn't fully recovered from Saturday's session. Facepulls went well, hit 27.5kg with the long rope for 5 sets of 12 finally.


    Onto machine OHP, I went heavier than I've ever gone, 65kg, but only hit it for 4. I did another set of 4, and then went to 50kg for 8, 8, then 40kg for 11, 11, 11. Chest press too, went heavier, 65kg for 8, and then 75kg, only hitting 6 reps, then 65kg again for 9, 6.


    Long rope pushdowns, 17.5kg for 13, 12, 12, adding a rep to the last set. Overhead extensions with 20kg for 13, 13, 13. PR on machine laterals, 100lb for 13, 12, 12, adding a rep to the last set. Finished with leg press, 240lb for 10, 260lb for 8.


    -----------------------------------------------------------------------------------------------------------------------------------------------------------------


    Heavy pull day of week 3. Mostly good day. Cable rows, 77.5kg for , then onto my top set, 85kg for 8. Followed with 77.5kg for 8, 8, then 65kg for 10, 10, 10.


    Onto hyper-extensions, new PR here, 40.5kg for 11, 11, 10, 10, 10, adding a rep to the first two sets. And onto machine shrugs, 70kg for 4 sets of 11, adding a rep to the last set


    Nothing special on curls. Overhead cable curls with 30kg for 12, 32.5kg for 12, 30kg for 12, 10. Rope curls with 27.5kg for 10, 25kg for 12, 11, 11.


    Crazy PR on ab crunch machine. 185lb for 11, then 200lb for the first time, the entire stack, for 9, 10.
    Last edited by Zee Why Zee Zee; 2020-01-22 at 12:46 AM.
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  15. #255
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Light push day of week 4. Facepulls went well, 22.5kg for 5 rest-pause sets of 20, 10, 10, 10, 11, adding 2 reps to the last set.


    OHP last session crushed me, and looking back at last week, 55kg for 13 was so grindy. Today I hit 55kg for a clean set of 12, pausing on the last rep. Followed with 45kg for 12, 12, 10, then 35kg for 16, 8, 8, but this time, pausing at the bottom. Onto pec deck, hit a PR, 95kg for 15, then 80kg for 8, 8, (all paused so far), then 75kg touch & go for 8, 8, 8.


    Long rope pushdowns with 15kg for 18, 9, 10, rest-paused, and overhead extensions with 17.5kg for 18, 11, 12, rest-paused, small PRs on both here. PR on machine laterals too, 90lb for 16, 10, 80lb for 11, rest-paused. Finished with leg press, 240lb for 10, 260lb for 8.


    -----------------------------------------------------------------------------------------------------------------------------------------------


    Due to something I've got tomorrow, I went back to the gym this same day, about 10 hours after finishing my push day, to do my week 4 light pull day. I don't know if this would work on a consistent basis, but as a one-off it went really well. I'm pretty tired now but I've pounded down slightly more calories, more fluid, and feeling ok.


    Another PR on cable rows. 77.5kg for an activation set of 8, followed by a top set of 13 reps. Dropped to 70kg for 3 sets of 10, then down to 60kg for 16, 9, 9, 9 rest-paused.


    Onto hypers, managed to add 1 rep to the fourth set - 28kg for 5 rest-pause sets of 18, 10, 9, 9, 8. And onto machine shrugs, I hit 60kg for 16, 9, 9, 9, 9, adding a rep to the last 2 sets.


    Overhead cable curls with 27.5kg for 4 rest-pause sets of 19, 9, 9, 10, adding a couple reps to the last set. Rope curls with 22.5kg for 15, 9, 8, 8, adding a rep to the second set. Went heavier than ever before for my light day on ab crunch machine, 170lb for 14, 14, 14. A little less brutal than slightly lighter weight for sets of 16 reps that's for sure.
    Last edited by Zee Why Zee Zee; 2020-01-25 at 03:55 AM.
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  16. #256
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Heavy push day of week 4. Facepulls with the long rope with 27.5kg for 5 sets of 13, 12, 12, 13, 13, a PR. Onto machine OHP, I did 65kg this time for 6 reps, (compared to 4 last week), and dropped down to 55kg for 8, then 50kg for 8, 8, then 45kg for 3 sets of 10, paused, going up from 40kg for these final sets.


    Chest press, 65kg for 8, 75kg for 7, adding a rep compared to last week, then 65kg for 8, 8. Long rope pushdowns with 17.5kg for 13, 13, 11, no PR here. PR on overhead extensions though, 22.5kg for 3 sets of 11.


    Machine laterals heavier than ever before, 110lb for 11, 10, 100lb for 12. Finished with leg press, 110kg for 9, 120kg for 7.


    ---------------------------------------------------------------------------------------------------------------------------------------------------


    Heavy pull day of week 4. I managed to hit another PR on cable rows, 80kg for 8, then a top set of 87.5kg for 8, then 77.5kg for 8, 8, then 65kg for 3 sets of 10.


    On hypers I added a rep to the third set, really hard, 40.5kg for 11, 11, 11, 10, 10. Really nice PR on machine shrugs 70kg for 12, 12, 11, 11.


    Overhead cable curls with 30kg for 10, 35kg, (for the first time), for 8, then 30kg for 12, 10. Rope curls with 27.5kg for 11, 25kg for 12, 11, 10.


    New territory on crunch machine, 200lb, the entire stack, for 3 sets of 10.
    Last edited by Zee Why Zee Zee; 2020-01-29 at 12:32 AM.
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  17. #257
    Junior Member michm100's Avatar
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    bramy garaowe Miko?w

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  18. #258
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Light push day of week 5. Went heavier on facepulls, with the long rope, 25kg for 5 rest-pause sets of 18, 10, 9, 9, 9, rest-paused.


    Onto machine OHP, same as last week, 55kg for 12, then 45kg for 12, 12, 10, then 35kg for 3 rest-pause sets of 16, 8, 8. I need to make a change here, but need to think about what that change should be. Pec deck went well, went heavier, 100kg for 13, 85kg for 8, 8, 75kg for 8, 8, 8, rest-paused, (again, pausing at the top on the first 3 sets, touch and go on the last 3 sets).


    Long rope pushdowns with 15kg for 19, 10, 10, and overhead extensions with 17.5kg for 19, 11, 11. Machine laterals with 90lb for 17, 9, 80lb for 11, rest-pause, adding a rep to the first set. Leg press, 240lb for 2 sets of 11 to finish.
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  19. #259
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Light pull day of week 5. Starting with cable rows, 80kg for an activation set of 8, followed by a top set of 13 reps. The bar barely hit my abdomen on the last 2 reps so it's not exactly a 2.5kg PR compared to last week, but it's a small improvement. I mean I hit 70kg for 13 like 5 weeks ago so this is definite progress. Followed with 70kg for 10, 10, 10, and 60kg rest-pause for 16, 9, 9, 9.


    Hypers for a PR too, 28kg for 18, 10, 10, 10, 9, adding a rep to several sets, (third, fourth & fifth). And on machine shrugs, 60kg for 17, 9, 9, 9, 9.


    Onto curls. Now overhead cable curls are great, but I was looking to try something different. I set the cable attachment up high with the straight bar, grabbed it, and lay with my back on the floor curling it to me. My upper arms were at like a 30 degree angle to my body. This one forced me to be stricter, and I did 20kg for 4 rest-pause sets of 17, 9, 9, 9. Followed with rope curls, 22.5kg for 15, 9, 9, 8.


    Little PR on ab crunch machine to finish, 170lb for 14, 15, 14.
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  20. #260
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    My heavy push workout of week 5 like four days ago didn't go well, so I immediately cut the workout short and am now deloading. Facepulls went well, heavier than ever, 30kg for 5 sets of 11. On machine OHP, I only hit 65kg for 4 reps on the top set, so proceeded to only do 55kg for 8 and 50kg for 8. Went hard on chest press, 65kg for 8, 75kg for 8, 65kg for 8, 8. Did rope overhead extensions for one set, machine laterals for 3 sets of 8 on a different machine, two sets of leg press and then finished. On the heavy pull day the next day I did 4 sets of rows instead of 7, 3 sets of hypers instead of 5, 3 sets instead of 4 on shrugs, cable curls and rope curls, then 3 sets of crunch machine.


    Taking it easy this weekend today and tomorrow, will get back into the gym next week. Currently thinking about my next training cycle & program modifications. I saw pretty good success from having an acclimation set on rows prior to my 'top' set, and looking to involve that kind of thing on more exercises. OHP kinda crashed with me starting with a top set and dropping the load after that, since the recovery aspect of presses meant nearly every set was close to my limit. so I'm thinking of 1-2 submaximal sets, (just hard enough to be classified as a work set, without negatively affecting performance in a couple minutes time), before going for a top set and then having fewer backoff sets to do after. Still happy with straight sets on some smaller lifts. Maybe something like this. Might do a chest supported row after 4 sets of cable rows instead of doing 7-8 work sets of cable rows, we'll see.


    HEAVY PUSH DAY:

    Facepull: 5X10-12
    Machine OHP: 1X8 (Acclimation set) 1X8-10 [load drop] 2X8 [load drop] 3X10
    Chest Press: 1X8 (Acclimation set) 1X6-8 [load drop] 2X6-8
    Pushdown: 3X10-12
    Overhead extension: 3X10-12
    Machine Lateral: 3X10-12

    HEAVY PULL DAY:

    Cable Row: 1X8 (Acclimation set) 1X6-8 [load drop] 2X8 [load drop] 3X10
    Hyper-extension: 1X10 (Acclimation set) 4X8-10
    Machine Shrug: 1X10 (Acclimation set) 1X10-12 [load drop] 2X10-12
    Lying Cable Curl: 4X10-12
    Rope Curl: 4X10-12
    Crunch Machine: 3X8-10

    OFF

    LIGHT PUSH DAY:

    Facepull: 5X15-20RM Rest-pause
    OHP: 1X10 (Acclimation set) 1X10-12 [load drop] 2X10-12 [load drop] 3X15-18RM Rest-pause
    Pec Deck: 6X15RM Rest-pause (load drop after first and fourth set)
    Pushdown: 3X15-20RM Rest-pause
    Overhead Extension: 3X15-20RM Rest-pause
    Machine Lateral: 3X15-20RM Rest-pause

    LIGHT PULL DAY:

    Cable Row: 1X8-10 (Acclimation Set) 1X10-12 [load drop] 3X10 [load drop] 4X15RM Rest-pause
    Hyper-extension: 5X15-20RM Rest-pause
    Machine Shrug: 5X15-20RM Rest-pause
    Overhead Cable Curl: 4X15-20RM Rest-pause
    Seated Rope Curl: 4X15-20RM Rest-pause
    Crunch Machine: 3X12-15
    Last edited by Zee Why Zee Zee; 2020-02-08 at 05:24 PM.

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