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  1. #261
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Took 8 days off and back in the gym today. Did some different things. Started with incline spotto bench. Incline bench pausing an inch off the chest. Regular incline barbell bench never felt right. To bring it to my chest, I'd have this elbow tuck that took a fair bit of tension off my chest. I did this more flared, but just cutting off an inch of ROM, but also pausing to make it even harder than the regular lift, felt better. I haven't done free weight pressing for many months, so I just did 60kg for 5 sets of 7 on this today. Followed with facepulls for just 4 sets instead of 5, since it's my first day back, 30kg for 11, 10, 10, 10.


    Chest press with 65kg for 8, 75kg for 6, 65kg for 8 and 60kg for 8. Onto pushdowns, unfortunately I lost my rope so I'm back to using gym attachments for now. Regular sized rope pushdowns with 20kg for 11, 11, 11, and then rope overhead extensions with 22.5kg for 11, 11, 11, good performance on these. Over to machine laterals, 100lb for 13, 12, 11. Leg press to finish, 240lb for 11, 260lb for 8.


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    First pull day back, heavy day. Back to the cable rows, good to see after 8 days off it went fine here, 80kg for 8, 87.5kg for top set of 8, 77.5kg for 8, 8. Dropped to 65kg for 3 sets of 10.


    Onto hyper extensions. As I get stronger, straight sets get more and more brutal. Today instead of 5 sets at the same weight, I did one set with 28kg for 10, followed by 4 sets of 11, 11, 11, 11 with 40.5kg. On shrugs, 70kg for 10, a top set of 12, and then 10, 10.


    Onto lying cable curls, I'm really loving these. It's set up so at the top of the exercise, the tension decreases slightly. This would be a bad thing if it was a drastic decrease in tension, but it's just enough of a decrease so that you have that finality, that certainty that you've completed the rep, unlike something like a lateral raise where there's that uncertainty if you really hit that last rep due to missing an inch or two of ROM at the top where it's hardest. I did 4 sets of 11 with 25kg here. Onto rope curls, I did 25kg for 10, 27.5kg for a top set of 11, 25kg for 10, and then I actually grabbed two 14kg dumbbells and tried single arm cross body hammer curls for the first time for a set of 10. Ab crunch with the stack, 200lb, for 3X10 to finish. I need to find another ab exercise to progressively overload on.
    Last edited by Zee Why Zee Zee; 2020-02-14 at 06:48 PM.
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  2. #262
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Light push day of week 1. Incline spotto bench 55kg for 3 sets of 10 followed by 50kg for 3 more sets of 10. I'll move away from straight sets soon, but since this is my second time doing the lift it doesn't really matter. Not gonna lie, these are slightly hard on my shoulders, but the stimulation in my chest is awesome. Next time I'll do facepulls first like I used to and see if my shoulders feel less raw. Followed with facepulls, 25kg for 18, 9, 9, 9, rest-pause.


    Went to pec deck, 100kg for 11, 85kg for 8, 7, rest-pause. Went to pushdowns, did the first set with the straight bar, 20kg for 20 reps, switched to the rope, 15kg for 10, 9. Rope overhead extensions with 22.5kg for 20, 11, 11, rest-paused, adding a rep to the first set.


    Machine laterals, 90lb for 17, 9, 80lb for 10, rest-paused. Leg press 260lb for 2 sets of 8. I also tried single arm pushdowns with the cable, no attachment, 7.5kg for 12 each arm, and was surprised that I actually felt it less in the long head than I did with two arms on the long rope.


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  3. #263
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Light pull workout of week 1 completed 4 days ago, logging now due to site going down earlier on this week. Heavy push and pull day of week 2 which I just completed are on the next post. But anyway, Cable rows, acclimation set with 80kg for 8, then a top set of 80kg for 13 reps, followed by 77.5kg for 3 sets of 10. Following that I went over to chest supported plate loaded row, and did 50kg for 4 rest-pause sets of 15, 8, 8, 8.


    Onto hypers, I added weight, and did 30.5kg for 17, 10, 10, 9, 8. And on machine shrugs, 60kg for 16, 10, 9, 9, 9.


    Lying cable curls with 20kg for 18, 10, 10, 9, a PR, and on rope curls, 22.5kg for 15, 8, 8, 7. Ab crunch machine with 170lb for 3 sets of 14.
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  4. #264
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Heavy push day of week 2. Starting with facepulls, (5X11 with 30kg, good performance), before incline spotto bench, instead of doing them after. It felt better on my shoulders and didn't compromise my pressing strength, (same situation as facepulls before OHP really), so I'll keep doing this. On incline spotto bench, I did 60kg again, this time for 5 sets of 8, (last week, first time on this lift, was 5 sets of 7, so we're seeing some neurological gains primarily driving this). Soon I'll stop doing straight sets, do a couple acclimation sets, a top set & a couple backoff sets on this.


    After this I busted out leg press, 2 sets of 8 with 260lb, to let my pressing muscles recover a bit before chest press. Then chest press, 65kg for 8, 75kg for 7, 65kg for 8, 8. Onto long rope pushdowns, 20kg for 3 sets of 11. Onto rope overhead extensions, 22.5kg for 11, 12, 12, a PR, and then 20kg for 12. I've added an extra set due to doing fewer sets of compound pressing, (last training cycle I hit 7 sets of machine OHP & 4 sets of chest press, versus now 5 sets of incline & 4 sets of chest press). Finally, machine laterals, 110lb for 11, 100lb for 11, 11.


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    Heavy pull day of week 2. Some good PRs here this morning. Cable rows, 80kg for 8, and followed with a top set with 90kg, heavier than I've ever gone, for 8 reps. May have been a little torso shift, but the bar touched by mid abdomen every rep. 77.5kg after for 8, 8, and 65kg for 3 sets of 10.


    Onto hypers, 28kg for 10, and then heavier than ever before, 43kg for 4 sets of 11, 11, 10, 10. And on machine shrugs, 70kg for 4 sets of 10, then top set of 13, PR, and then 10, 10.


    Lying cable curls for another PR, 25kg for 4 sets of 11, 12, 12, 11, adding a rep to second and third set. On rope curls, 27.5kg for 11, and 25kg for 12, 12, 11.


    For abs, I'm doing the whole stack for 3X10 so I need to find a new lift. I hit decline situps with a 5kg plate at head level for 3X10, might stick with this for a while and see how it goes.


    EDIT: Progress pics. I'm like 83.5kg, or 186lb.








    Last edited by Zee Why Zee Zee; 2020-02-22 at 07:14 AM.
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  5. #265
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Heavy push workout of week 2. I went home after work instead of going straight to the gym, (bought some furniture after work & had to go home due to inability to close the trunk with it in the car). Anyway, it messed with my focus because I made a couple of mistakes today. Starting with facepulls I hit 30kg for 11, as per heavy day, before realizing the error, readjusting, and doing the 4 rest-pause sets with 25kg for 12, 12, 12, 10. I did these today sitting on the floor, with one foot out, heal on the floor, instead of just kneeling on one knee, and it felt really good, but halfway in my right shoulder started hurting, and was hurting for my first 3 sets of incline, and I have to conclude due to other factors being materially identical that it was the form change.


    Onto incline spotto bench, I hit an acclimation set with 50kg for 10, before hitting 55kg for 11, 11, 10, then 50kg for 10, 10. Leg press afterwards with 240lb for 11, and 260lb for 9. Then I made my second mistake, hitting chest press instead of pec deck. 65kg for 8, 75kg for 7 again, 65kg for 9, (adding a rep), 7, (losing one), so nothing gained.


    Went slightly heavy on long rope pushdowns on the first set, (too heavy considering it's light day), 20kg for 12, but then 15kg for 10, 10, rest-pause, adding a rep here. On overhead extensions, went heavier than ever for this day, 20kg for 18, 9, 9, rest-pause. And on machine laterals, PR, 90lb for 18, 9, 80lb for 10, rest-pause.
    Added a rep to the first set there.


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    Light pull day of week 2. Starting with cable rows, 82.5kg for an activation set of 8, and then a top set of 12. Followed with 70kg for 10, 10, 11. Onto chest supported row, 55kg for 4 rest-pause sets of 15, 8, 8, 8, 9.


    Hyper-extensions, 30.5kg for 5 rest-pause sets of 17, 10, 10, 9, 9, adding a rep at the end here. And on machine shrugs, 60kg for 16, 10, 10, 9, rest-pause, and one more set of 10. I feel like the volume is good but the failure is a little close, so I rested a minute before the last one to combat that.


    PR on lying cable curls, 20kg for 19, 11, 10, 10. On rope curls, 22.5kg for 14, 7, then 20kg for 8, 8, (all rest-pause). I think I was going too heavy on these so I've lightened up. Ab crunch with 185lb for 13, 13, 13, a PR.
    Last edited by Zee Why Zee Zee; 2020-02-25 at 12:52 AM.
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  6. #266
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Heavy push day of week 3. Last time starting with facepulls, I tweaked my shoulder, so today I started with incline spotto bench, and strength going up here. 60kg for 5 sets of 8, 8, 10, 8, 8. On facepulls, 30kg for a couple of activation sets of 10, 10, then 13, 11, 11.


    Over to chest press - I accidentally hit this last time, so today I did 65kg for 8, 75kg for 6, (to avoid grinding, it was clear no PR was coming my way here), 65kg for 8, 8.


    Onto long rope pushdowns, 17.5kg for 12, then 20kg for 11, 12. Rope overhead extensions for a PR, 22.5kg for 12, 12, 13, then 20kg for 12.


    PR on machine laterals, 110lb for 12, & 100lb for 11, 11. Leg press with 260lb for 2 sets of 9, 8.


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    Heavy pull day. Cable rows for a PR, acclimation set with 80kg for 8, then 90kg for 9, then back to 80kg for 8, 8, solid PR. Dropped to 65kg for 3 sets of 10.


    Onto hypers, 28kg for 10, then 43kg for 4 sets of 11, 11, 11, 10. Onto shrugs, a PR, 70kg for 10, 14, (top set), 10, 10.


    Onto lying cable curls, 25kg for 10, 13, 12, 11. Onto rope curls, hit 27.5kg for 11, but I've realized I'm going too heavy here. Dropped to 22.5kg for 12, 12, 10. Ab crunch machine with the stack for 10, 10, 12.
    Last edited by Zee Why Zee Zee; 2020-02-29 at 01:55 AM.

  7. #267
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Light push day of week 3. Strong progress on incline spotto bench. I hit 50kg for 12, (10 reps last week same RPE), 55kg for 12, (3 sets of 11, 11, 10 last week), 60kg for 2 sets of 10, then down to 55kg for 10, 10. Facepulls with 25kg for 18, 10, 10, 10, 9. Shoulders feeling a little better currently.


    Pec deck for a small PR, 100kg for 12, (adding a rep), 85kg for 8, 7, rest-paused. Onto rope pushdowns, 17.5kg for 16, 15kg for 11, 10, rest-paused. Overhead extensions with 20kg for 18, 10, 9, adding a rep to the second set.


    Small PR on machine laterals, 90lb for 18 & 1/2, couldn't quite hit that last one, then 10, (adding a rep), then 10 with 80lb rest-paused. Leg press with 240lb for 2 sets of 11, 12.


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    Light pull day of week 3. Cable rows for another sickening PR. 85kg for an activation set of 8, then a top set of 12 reps, then dropped to 72.5kg, (2.5kg heavier), for 3 sets of 10. Went to chest supported row 60kg rest-paused for 15, 8, 8, 8, 9.


    Hypers with 30.5kg for 17, 10, 10, 10, 9, adding a rep on 4th set. On machine shrugs, 60kg for 16, 10, 10, 10, rest-pause, adding a rep to the last set, then a minutes rest and another set of 10.


    PR on lying cable curls, 20kg for 20, 11, 10, 10, adding a rep to the first set. Rope curls with 22.5kg for 15, then 20kg for 9, 9, 9. Different crunch machine which uses kilograms & has more difficult leverages, 40kg for 3 sets of 12, 12, 11.
    Last edited by Zee Why Zee Zee; 2020-03-03 at 12:46 AM.
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  8. #268
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Heavy push day of week 4 just complete. Started with incline spotto bench, 62.5kg for 5 sets of 8, 8, 10, 8, 7. Good increase in strength from 60kg for 8, 8, 10, 8, 8 last week. Followed with facepulls with 30kg for 10, 10, 14, 11, 11.


    Chest press, 65kg for 8, 75kg for 7, tried 8 and failed halfway up, then 65kg for 8, 8. Onto long rope pushdowns, 20kg for 3 sets of 10, 11, 12. PR on overhead extensions, 22.5kg for 13, 13, 13, then 20kg for 13.


    PR on machine laterals too, 110lb for 12 again, & 100lb for 12, 12 adding a rep in both these sets. Leg press with 260lb for 2 sets of 8, 9.


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


    Heavy pull day of week 4. Solid day. Cable rows, acclimation set with 80kg for 8, then a top set with 92.5kg, heavier than ever before, and I managed to hit it for 8. Back down to 80kg for 8, 8, then 65kg for 3 sets of 10.


    Onto hypers, 28kg for 10, then 43kg for 11, 11, 11, 11, finally hitting 4 sets of 11 here, time to up the weight. On shrugs, I added 2.5kg, doing 72.5kg for 4 sets of 10, 14, 10, 10, but this was seriously rough.


    Great PR on lying cable curls, 25kg for 10, 13, 13, 12, adding a rep to the third & fourth set. On rope curls, 25kg for 12, then 22.5kg for 3 sets of 12. Form is totally different on these now. Pausing at the top, arms flared out slightly so I can curl it inwards, (think kinda like a pinwheel curl, I think it's called), without my hands touching each other. Would never be able to do this with dumbbells. Finished with ab crunch machine, (the new one I now use), 45kg for 3 sets of 10, 10, 8.


    Training talk: I don't have a massive interest in the cellular level of science in training, beyond the basics. I respect it, but the minutia doesn't really draw me in. If it did, I might be able to better explain why training away from failure for the majority of sets but still hitting failure on a few seems to work better for me than other styles of training. It's as if the failure reps produce a highly disproportionate amount of cortisol, inhibiting growth. Like the PH level in your body gets put in a state conducive to growth when you train moderate volume with moderately tough sets and a handful of all out sets, like a plant at the right altitude with the right rainfall & sunshine, and excessive failure training, even at the same no# of sets, puts it in an overly acidic state where it can't thrive.


    One of the few changes I think you'd want to make to your training when you get gradually more advanced would be to shift from something like 5 sets of 10 at the same weight, to a smaller no# of sets at the 'top' weight, but not decreasing the no# of sets. Like 1-2 'acclimation sets', lets say 90 pounds for 1-2 sets of 8, when you can do 100lb for 10 at a ball busting all out 10 RPE. You'd do 1-2 acclimation sets, a top set, and then a drop back down, for a few more hard but not maximal work sets. This is specifically for compound lifts I'm talking about. On isolation lifts there's less systemic fatigue & cortisol release. Even then, I've switched from 4 straight sets on curls on heavy pull day to an acclimation set, followed by the next 3 sets being closer to failure, kinda like a happy medium.
    Last edited by Zee Why Zee Zee; 2020-03-06 at 07:57 PM.
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  9. #269
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Light push day of week 4. Starting with incline spotto press. Instead of starting with 50kg for 12, I did 55kg for 12, then again for 12, then 60kg for 11, 10, then 55kg for 10, 10. I sprained my freaking neck on the top set. Who injures their NECK on incline bench? Apparently me. God damn. All things considered everything else went really well. Facepulls up next with 25kg for 19, 10, 10, 10, 10, rest-pause. I need to go a little heavier here at this point.


    Pec deck with 100kg for 13, a PR, then 85kg for 8, 7, rest-paused. Onto long rope pushdowns, 17.5kg for 18, a PR, then 15kg for 11, 11. Overhead extension with 20kg for 18, 10, 10, adding a rep to the last set.


    Sick PR on machine laterals, 90lb for 20, and then for 10, then 80lb for 10, rest-pause. Leg press with 240lb for 2 sets of 12 to finish.


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    Light pull day of week 4. The pain on the right side of my neck was a real annoyance and inhibitor. Cable rows with 85kg for 8, then a top set of 13, last rep didn't quite touch my stomach though. Dropped down to 72.5kg for 10, 10, 10, then chest supported row with 65kg for 15, 9, 8, 8.


    Onto hypers, went heavier, 33kg for 17, 9, 9, 7, 7. Feels like the stronger I get the more this takes out of me. Onto machine shrugs, 60kg for 16, 11, 11, 10, rest-pause, and 10 after a slightly longer break.


    Awesome PR on lying cable curls, 22.5kg for 19, 10, 10, 9 rest-paused, and then rope curls with 22.5kg for 15, and 20kg for 10, 10, 9. Hit ab crunch with 40kg for 3 sets of 12 to finish up.
    Last edited by Zee Why Zee Zee; 2020-03-09 at 06:56 PM.
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  10. #270
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Heavy push day of week 5. Incline spotto bench with 60kg for 8, 8, (getting in just enough quality volume without fatiguing myself), then a top set with 65kg for 11, then 8, then 62.5kg for 8 to finish. Onto facepulls, I did 30kg for 2 sets of 10, followed by a top set with 32.5kg for 12, 11, 11.


    Onto chest press, 65kg for 8, and then finally 75kg for a top set of 8, followed with 2 more sets with 65kg for 8. Onto long rope pushdowns, 20kg for 3 sets of 10, 11, 13, adding a rep to the last set, and a PR on rope overhead extensions, 22.5kg for 13, 25kg for 13, then 22.5kg for 13, and 20kg for 12 to finish.


    Another PR on machine laterals, 110lb for 13, followed by 100lb for 13, 12, adding a rep to the first & second set. Leg press with 260lb for 2 sets of 9 to finish up.


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


    Heavy pull day of week 5. Cable rows starting with 80kg for 8, before a top set of 92.5kg for 9, then 80kg for 8, 9. Added 2.5kg to the backoff sets, and did 67.5kg for 3X10 afterwards.


    Hyper-extensions, 28kg for 10, and then loaded up heavier weight than ever before, 48kg. Two 10kg plates on each side of the 8kg EZ bar. Managed 4 sets of 9 on this. Machine shrugs actually went really well, 72.5kg for 10, then top set of 14, then 10, 11.


    Lying cable curls, 25kg for 11, (this is just an activation set but I still felt I could add a rep without inducing enough fatigue to make me weaker 90 seconds later), then went up to 27.5kg for 11, 11, 10. Followed with a PR on standing rope curls, 25kg for 12, 11, then 22.5kg for 13, 13.


    Finished with crunch machine with 45kg for 10, 10, 11, adding a rep to the last set.
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  11. #271
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Light push day of week 5. Gains across the board. Starting with incline spotto bench, 55kg for 12, 12, top set with 60kg for 12, (adding a rep), another set of 10, then 55kg for 10, 10. Onto facepulls, 27.5kg for 5 rest-pause sets of 17, 9, 9, 9, 8.


    Onto pec deck, 100kg for 13.5, tried 14 but couldn't get the final spot & bring my hands together, rest-pause sets with 85kg for 8, 7.5, same thing as first set.


    Onto long rope pushdowns, 17.5kg for 19, followed by 15kg for 12, 11, adding a rep to the first 2 sets, & rope overhead extensions, 20kg for 19, 11, 10, adding a rep to first two sets.


    Machine laterals, 100lb for the first time on light day, for 16, then 90lb rest-pause for 10, and 80lb for 11. Leg press, 240lb for 2 sets of 13 to finish.


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


    Light pull day of week 5. Cable rows, 85kg for 8, then top set of 13 but once again slightly short of touching the bar to my stomach. Dropped to 72.5kg for 10, 11, 10, adding a rep on one set just because it felt slightly easier. Chest supported rows, 65kg for 15, 10, 9, 9 rest-pause.


    Hypers with 33kg for 17, 9, 9, 8, 8, adding a rep to set 4 & 5. Shrugs with 60kg for 12, deciding to include an activation set to get some volume away from failure, followed by a PR top set of 17, 11, 11, 11 rest-paused.


    PR on lying cable curls, 22.5kg for 20, 11, 11, 10 rest-pause, & also on standing rope curls, 22.5kg for 16, then 20kg for 11, 10, 10, rest-paused.


    PR on ab crunch machine to finish, 40kg for 3 sets of 12, 12, 13.
    Last edited by Zee Why Zee Zee; 2020-03-17 at 01:12 AM.

  12. #272
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    Heavy push day of week 6, training cycle close to ending. Incline Spotto Press, 62.5kg for 8, 8, then 67.5kg for a top set of 10, followed with 62.5kg for 8, 8. Facepulls, (lifting the weight slightly slower, feels better), 30kg for 10, 10, 32.5kg for a top set of 13, then 10, 10.


    Onto chest press, 65kg for 8, then 75kg for 8, same as last week, but added a 4 second hold at the bottom before letting it finish. Then 65kg for 8, 8. Long rope pushdowns, 20kg for 10, 12, 12, adding a rep to the second set, & rope overhead extensions with 22.5kg for 13, then 25kg for 13, 13, PR, & 20kg for 13 to finish.


    PR on machine laterals, too, 110lb for 14, then 100lb for 13, 13.


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


    Heavy pull day of week 6. Cable rows, 82.5kg for an activation set of 8, 95kg for a top set of 8, then 80kg for 2 sets of 8, 9. Dropped down to 67.5kg for 3 sets of 10, 11, 11 to finish.


    Sick PR on hypers. After an activation set of 10 with 28kg, I went to 48kg & managed 10, 10, 9, 10. And also on machine shrugs, 72.5kg for 4 sets of 10, 15, (PR), 11, 11.


    Lying cable curls, 25kg for 11, then 27.5kg for 11, 11, 11, PR. And on standing rope curls, I did all 4 sets with 25kg, for 11, 12, 11, 11. PR on ab crunch machine to finish, 45kg for 11, 11, 10.
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  13. #273
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    So we went into lockdown on 25/03, a couple of days after the last day of my training cycle, for which I planned taking a week off for rejuvenation & to re-sensitize my body to hypertrophy stimulus. I'm working from home, & have been in a deficit & not lifting for 6 days now, ending today, lifting again with limited equipment. This idea, 'If you're not training & you go into a deficit, you'll lose more muscle mass', there's truth to that, but a valuable little tidbit is that for the immediate week or two right after you stop lifting... it doesn't matter. If we're talking about extended period of time, it's a terrible idea, but short term, (personally I'd feel a bit anxious after 10 days), you can drop 2-3 pounds of fat at no material cost.


    The top issue with training at home, right up there with limited equipment to perform particular movements, is load. 35 pushups isn't exactly optimal hypertrophy range territory. Lower body is even more difficult. Bodyweight squats & good mornings done for 3 minutes until failure is cardio. I've got a couple of workarounds. Glute ham raises using my bed as ankle support. Double folded towel under my knees. I did 5 sets of 7 yesterday, going only halfway down due to how tough the exercise is. For quads, I was thinking goblet jump squats. I did jump squats, (below parallel to jump), for a raffle at the gym a couple of months ago and after 45-50 seconds, I couldn't produce enough force to actually jump off the ground. A little extra weight and I can move that to 30 seconds - effectively taxing the same energy system that I'd use to perform a ballistic quick-rep 25 rep set, except less effective eccentric loading - but hey, we're maintaining here.


    Plank of wood hammered between two trees out in the greenspace behind my fence for me to do pullups. Did 8 sets of 8, 8, 8, 8, 8, 8, 6, 6 yesterday before the GHRs, 5X7. Also I'm lucky enough to have a couple adjustable dumbbells at home, AND a backpack. So it's gonna be weighted pushups, and laterals/reverse flies/curls/tricep extensions with the dumbbells.


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


    EDIT: Today's workout. Started with box pistol squats, on my coffee table which measures 33cm high, 13 inches. Only managed bodyweight, 3 sets of 5 reps. Crazy how hard these are.


    Time for a pressing exercise. I loaded up the backpack with 20kg of weight, tried to get it nice & high on my back to make the most of it, & did 4 sets of 10 weighted pushups.


    Following this, grabbed the dumbbells, 7kg for lateral raises, 3 sets of 12, pausing at the top, and followed with reverse flies, (standing, with my forehead on the couch to make it comfortable), for 5 sets of 12. I split the concentric into two parts; getting them most of the way outward, & then really squeezing to get them a few inches further back.


    After that I grabbed the armrest on my couch & did a sort of tricep extension with my bodyweight, 3 sets of 10, then got the 7kg dumbbells & did kickbacks for 4 sets of 12. Then I held the weight portion of a single dumbbell with the palms of both hands and curled it, 17kg for 5 sets of 12. Single arm cross body hammer curl after with 14.5kg for 2 sets of 10. Front raises with a 10kg plate for 3 sets of 10 to finish up.
    Last edited by Zee Why Zee Zee; 2020-03-28 at 07:30 PM.
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  14. #274
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Didn't log the last week's workouts but I got them in. Today I went to the pullup bar out back behind my house, for 8 sets of 8, 9, 9, 9, and then 8, 8, 8, 7, (2 min between sets, 3 min after the fourth set to reset a little more). I'm doing these as strict as possible. Feet touching the ground for a fraction of a second to eliminate any sort of swinging, squeezing at the top.


    Followed with nordic leg curls, 5 sets of 7 reps, just doing negatives on these & pushing myself up so I can complete the concentric. I can't even lower myself particularly slowly at the half way point. Long way to go on these.


    Waiter curls, (palms on underside of the dumbbell keeping them parallel to the floor), 19.5kg dumbbell for 12, 12, 12, 12, 11. Concentration hammer curl after with 17kg for 2 sets of 10. Bent over raises with 8kg to finish, 12, 12, 12, 12, 14.


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


    Push workout. Today I made another adjustment - performing my pushups & pike press holding my dumbbells, essentially making them makeshift pushup handles. It puts me at like a 2 inch elevation but also gives me the ability to go 2 inches deeper, making it harder. This was new for both pushups & pike press.


    Starting with Low Hand Pushups, hands at like upper mid abdomen height to make it harder, for 12, 10, 10, 10. Onto pike pushups for 4 sets of 5. Feet closer to my hands than last time. Normally this would be too heavy, but on this exercise I'm getting a powerful stimulus on the negative where I load myself slightly heavier than when actually pressing. Besides I want to get good at this quickly.


    Onto laterals, 8kg for 3 sets of 12. I'm getting pretty good at specifically contracting my side delts, which is a hard thing to learn. Then onto my ab exercise, hollow bodys, 3 sets of 15, 15, 14 second holds.


    Triceps time. I actually did one set of tricep kickbacks here before doing the one where you lay in an ab bridge position, forearms on the floor, then use your triceps to extend your arms. I did them on my knees because it's really hard for me. Awesome thing about kickbacks is they're easy enough on the joints that you don't need to warm up if you've done a compound press already. So I did 1 set of 12 with 8kg, then did 3 sets of 8 with floor extensions, then did 2 more sets of 12, 14, (hitting a PR here).
    Last edited by Zee Why Zee Zee; 2020-04-08 at 01:41 AM.
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  15. #275
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Just busted out another at-home pull day. Went out back for pullups. The plank of wood out there is about two inches thick and 4 inches long, so I'm forced to use thumbless grip, (currently it's not a problem). Today I added 1 rep, and did 8 sets of 8, 10, 9, 9, (little over 3 minutes rest here to reset), 8, 8, 8, 7. Back inside and onto Nordic leg curls, mainly negatives, 5X7 again.


    Waiter curls with 19.5kg dumbbell, this time hitting 5 sets of 12. Followed with 17kg hammer concentration curls, for 10, 10. Added 0.5kg on bent over raises too, 8.5kg for 5 sets of 12, 12, 12, 12, 14.


    Great part about training at home, turning on that frying pan and applying some oil, & defrost the frozen veges in the microwave, after the first set of bent over raises. Pan all heated up after the third set, apply 250g of beef strips on the pan, apply seasoning & keep it moving, step away for 30 seconds for a set of raises, then finish it up & move it off the heat. Hit the last set of raises, place my beef strips & veges in a bowl & it's ready.
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