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  1. #401
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day. Cross body chest press, 55kg for 8, 8, then 70kg for 8, which is both what I expected & what I was aiming for. Backoff set with 50kg for 11. OHP with 22kg for 6, 6, then 26kg for 9, & 24kg for 7 backoff set. Just trying out the two acclimation sets instead of one followed by a top set & a backoff set, same as on chest press. I'd like to try 28kg on the top set next session.


    JM Press, 35kg with the oly bar, for 11, 11, 11, adding a rep to the first & third set. Paused laterals with 10kg for 8, 9, 8. Unfortunately these bulkier dumbbells touch my thighs when I'm seated, so I may actually go back to the lateral raise machine with the pads just above elbow height for the upper arms in the future.


    Bar pushdowns, 25kg for 12, then 30kg for 14, 13, actually a tremendous success, adding a rep to both heavy sets compared to last session, time to move up to 32.5kg. Finally reverse pec deck, 45kg for 11, then 60kg for 10, 10, 9, adding a rep to the second heavy set.


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    Pull day. Hammerstrength pulldowns, 70kg for 9, 80kg for 8, adding a rep here, then 92.5kg for 9, new PR, then 70kg for 10 to finish.


    Leg curls, 80kg for 8, then 90kg, for 11, 10, adding a rep to the first heavy set. Backoff set, with slow concentric, with 65kg for 10, adding a rep since last session.


    Inverted rows with 15kg on my chest for 9, 10, 9, adding a rep to the third set. Leg press with 225lb for 3 sets of 8, 8, 10, adding a rep to the first & third set.


    Concentration curls with 14kg for 8, then 18kg for 8, 8. Concentration hammer curls, 12kg for 9, then 14kg for 9, 8.
    Last edited by Zee Why Zee Zee; 2021-07-24 at 08:27 PM.

  2. #402
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day. Cross body chest press, 55kg for 8, 8, then 70kg for 9, successfully adding a rep to my top set. Backoff set with 50kg for 11. I should do one of my acclimation sets with 60kg next time to account for the strength increase. OHP with 22kg for 6, 6, then 28kg for the first time for 5 reps but beautiful form, deep reps every rep, & then 24kg for 8 backoff set. I can feel 28kg for a top set of 6 next push session.


    JM Press, 35kg with the oly bar, for 12, 12, 11, adding a rep to the first & second set. This is going very well, hopefully I'll be on 40kg in several weeks' time. I tried lateral raises on the machine, 100lb for 8, then 10kg dumbbells standing for 8, 8, (no benches available).


    Bar pushdowns, 25kg for 12, then 32.5kg for 11, 11, not bad, gives me room to grow. Finally reverse pec deck, 45kg for 11, then 60kg for 10, 10, 10, adding a rep to the final set.


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    Pull day. Hammerstrength pulldowns, 70kg for 9, 80kg for 8, then 95kg, a weight I've not touched before, for 8, then 70kg for 10 to finish.


    Leg curls, 80kg for 8, then 90kg, for 12, 10, adding another rep to the first heavy set, time to bump up the load again. Backoff set, with slow concentric, with 65kg for 10 again.


    Inverted rows with 15kg on my chest for 9, 10, 10, adding a rep to the third set. Leg press with 225lb for 3 sets of 9, 10, 10, adding a rep to the first set & two reps to the second, this lift is going very well right now.


    Concentration curls with 14kg for 8, then 18kg for 8, 8 - tbh more like 7.5 on the last set. Concentration hammer curls, 12kg for 9, then 14kg for 10, 8, adding a rep to the first heavy set here, feeling good about that.
    Last edited by Zee Why Zee Zee; 2021-07-28 at 01:02 AM.

  3. #403
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day. Sleep wasn't the best & I'd had a bit to drink but still came through alright. Cross body chest press, 55kg for 9, 60kg for 8, then 70kg for 10, again adding another rep to my top set. Backoff set with 50kg for 11. OHP with 22kg for 6, 6, then 28kg for 6, adding a rep, & then 24kg for 8 backoff set.


    JM Press, 35kg with the oly bar, for 12, 13, 11, adding a rep to the second set. I'm just gonna go straight up to 40kg next time. I think traditional 8-12 reps work best on this exercise. Paused laterals with the 10kg dumbbells for 8, 9, 9, adding a rep to the last set.


    Bar pushdowns, 25kg for 14, (I'll do 27.5kg next time for 12 for this acclimation set), then 32.5kg for 12, 11, adding a rep to the first heavy set. Finally reverse pec deck, 45kg for 11, then 60kg for 10, 7, 6. I can grind hard on this exercise, might have taken it too far last time & not fully recovered.

    Short training rant. Most seem to agree that sets with reps from like 6 to 30 all induce a very similar amount of hypertrophy, with the set being taken near or to failure. However I think due to fatigue differences, the heavier side of this range on most sets works out better in the real world. The amount of muscular fatigue from a set of say 8 reps to failure is not the same as a set of say 20 reps to failure. If a set to failure on the heavier end of this rep range decreases your strength 10% for the next set a couple minutes later, a set to failure on the lighter end of this rep range decreases strength by 20% for the next set a couple minutes later, all other factors equal you'll get more good volume in the heavier end of the range.

    Also if you go & hit an RPE 8, for example, & do 6 reps with your 8 rep max for 1-2 sets before you hit an all-out set, it's good enough volume to help growth but won't mess up your strength beyond a small margin. Now if you do 20 reps with your 22 rep max for 1-2 sets, so RPE 8, you're just not going to be ok for that top set. Even at non-maximal sets, you're still damaging future strength more than you do with moderate weight.

    On the flipside to this, the final set of an exercise being on the higher end of that rep range, where you don't have to worry about your strength being zapped since you're going to be finished after that set, totally avoids this downside. Just something to consider.
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    Last edited by Zee Why Zee Zee; 2021-07-31 at 03:21 AM.
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  4. #404
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Pull day from a couple days back. Hammerstrength pulldowns, 70kg for 9, 80kg for 8, then 95k for 8.5, trying for 9, then 70kg for 10 to finish.


    Leg curls, 85kg for 8, then 95kg, heavier than ever, for 10, 9. Backoff set, with slow concentric, with 65kg for 12, great success adding a couple reps here.


    Inverted rows with 20kg for 7 reps. I found the bigger plate too invasive, so tried chest supported T bar rows with a weight I can't recall for a couple sets of 10. I don't know exactly what replacement I'll need for these but I'm thinking about it. Leg press on the star trak leg press, 100kg for 10, 110kg for 10 & 120kg for 11. I went a little low on the RPE on the early sets because last time I used this machine, I did 90kg for 9, & 100kg for 8, 9, so massive progress here.


    Concentration curls with 14kg for 8, then 18kg for 9, 8, new PR. Concentration hammer curls, 12kg for 9, then 14kg for 10, 9, adding a rep to the second set.
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  5. #405
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    Push day from today. Cross body chest press, 60kg for 8, 8, then 70kg for 11, somehow adding another rep to my top set. Backoff set with 50kg for 11. OHP with 22kg for 6, 6, then 28kg for only 5 because I mis-grooved the third or fourth rep, & then 24kg for 8 backoff set.


    JM Press with 40kg for the very first time for 3 sets of 10, 10, 9, very happy with this. Paused laterals with the 10kg dumbbells for 8, 10, 9, adding a rep to the second set.


    Bar pushdowns, 27.5kg for 12, then 32.5kg for 12, 12, adding a rep to the final set. Finally reverse pec deck, 45kg for 11, then 55kg for 10, 60kg for 7 & 45kg for 8 - I seem pretty over-reached on this still.


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  6. #406
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Pull day from yesterday. Hammerstrength pulldowns, 70kg for 10, 80kg for 8, then 95k for 9 reps, PR, then 70kg for 10 to finish.


    Leg curls - the regular startrak machine wasn't available so I had to use another one which looks like it's from the 70s but not in a good way. 84kg for 8, 98kg for 10, 10 & 70kg for 12.


    Hammerstrength row with 80kg, (two 20kg plates per side), for 8, 8, 9, it's a decent piece of equipment. Leg press on the star trak leg press for a solid PR, 120kg for 10, & 130kg for 10, 11.


    Concentration curls with 14kg for 8, then 18kg for 9, 9, new PR adding a rep to the final set. Concentration hammer curls, 12kg for 9, then 14kg for 11, 9, adding a rep to the first heavy set.
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  7. #407
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day just completed. Cross body chest press, 60kg for 8, 8, then 70kg for 11, no PR on this one. In fact I need to step back on this movement because as the weights have gone up, I think I've been angling my body less. For the final set, I put both feet on one side of the seat & literally almost sat completely side on, 50kg for 8 reps.


    OHP went really well at least: 22kg for 6, 6, then 28kg for a PR of 7 reps, & then 24kg for 9 on the backoff set, adding a rep to both sets here. Nothing was mis-grooved today, everything felt good.


    JM Press with 40kg for a PR for 3 sets of 10, 11, 10, adding a rep to the second & third set. Paused laterals with the 10kg dumbbells for 8, 11, 9, adding a rep to the top set.


    Bar pushdowns, 27.5kg for 12, then 32.5kg for 13, 12, adding a rep to the first heavy set. Finally reverse pec deck, 45kg for 11, then 55kg for 8, 60kg for 11 & 10.


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    Pull day. Hammerstrength pulldowns. I decided to skip the first 70kg set & do two sets with 80kg, which I did for two sets of 8, then top set heavier than ever, 97.5k for 7 reps, then 70kg for 10 to finish.


    Leg curls - back on the regular star trak machine with 85kg for 8, 95kg for 10, 9.5 - couldn't finish it, then 65kg with slow concentric for PR 13 reps.


    Hammerstrength row with 80kg for 10, 9, 9, perfectly normal to have a quick jump here considering it's a new movement. Leg press on the star trak leg press with 120kg for 10, then heavier than ever, 140kg for 8, 8.


    Concentration curls with 14kg for 8, then 18kg for 9, 10, new PR adding a rep to the final set. Concentration hammer curls, 12kg for 9, then 14kg for 11, 10, adding a rep to the final set here too.
    Last edited by Zee Why Zee Zee; 2021-08-07 at 08:59 PM.
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  8. #408
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day done. Chest press was very different today. I actually did one set with both arms, 65kg for 8 just as an acclimation set. Then, cross body single arm, 55kg for 7, then top set of 8, then backoff set with 45kg for 10. I had both legs to the side of the seat, on the side of the arm I was pressing with, (with my old form, I had one leg just facing straight forward). The thing is, when I get really side-on, the ROM at the top is skin splitting pump, but at the bottom it's not good. I don't wanna have no strength in a stretched position so I'm gonna keep one workset with traditional chest press form.


    OHP went well. 22kg for 6, 6, then 28kg for 7 reps again, & then 24kg for 10 on the backoff set, adding a rep to the backoff set.


    JM Press with 40kg for a PR for 3 sets of 11, 11, 10, adding a rep to the first set. Paused laterals with the 10kg dumbbells for 8, 11, 10, adding a rep to the last set.


    Bar pushdowns, 27.5kg for 12, then 32.5kg for 13, 12 - tried 13 but no dice. Finally reverse pec deck, 45kg for 11, then 55kg for 8, 60kg for 11 & 11, adding a rep to the final set.


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    Pull day. Hammerstrength pulldowns for two sets of 8 with 80kg, then top set with 97.5k for 8 reps, PR, then 70kg for 10 to finish.


    Leg curls - 85kg for 8, 95kg for 11, 9.5 - PR, adding a rep to the first heavy set, then 70kg with slow concentric for 11 reps.


    Hammerstrength row with 80kg for 10, 10, 10, adding a rep to the second & third sets. Leg press on the star trak leg press with 120kg for 10, then 140kg for 9, 9, adding a rep to both sets here.


    Concentration curls with 14kg for 8, then 18kg for 10, 9, no PR. Concentration hammer curls, 12kg for 9, then 14kg for 11, 10.5, as I couldn't finish the final rep with my left arm.
    Last edited by Zee Why Zee Zee; 2021-08-11 at 03:18 AM.

  9. #409
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day done two days ago. Chest press regular style 65kg for 9, then cross body single arm, 55kg for 8, then top set of 9, adding a rep to both these sets, then backoff set with 45kg for 10. OHP PR today, 22kg for 6, 6, then 28kg for 8 reps for the first time, & then 24kg for 10 on the backoff set.


    JM Press with 40kg for a PR for 3 sets of 11, 12, 11, adding a rep to the second & third set. Paused laterals with the 10kg dumbbells for 9, 11, 10.


    Bar pushdowns, 27.5kg for 12, then 32.5kg for 13, 13, finally achieving 13 reps on the final set. Finally reverse pec deck, 45kg for 11, then 55kg for 9, 60kg for 12, 12, adding a rep to both sets here.


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    Pull day. Hammerstrength pulldowns for two sets of 8 with 80kg, then top set with 97.5k for 8 reps again, no PR, then 70kg for 10 to finish.


    Leg curls - 85kg for 8, then 100kg for the first time, for two sets of 8, 8, then 70kg with slow concentric for 13 reps, adding TWO reps on last session.


    Hammerstrength row with 80kg for 10, then 90kg for 9, 9. Leg press on the star trak leg press with 120kg for 10, then 140kg for 10, 10, brutal but achieved another rep on both heavy sets here.


    Concentration curls with 14kg for 8, then 18kg for 10, 10, just edging out another rep. Concentration hammer curls, 12kg for 9, then 16kg, heavier than ever, for two sets of 8, 8.
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  10. #410
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    10 days ago my area went into a COVID lockdown meaning I can't go to the gym. Motivation to train at home is pretty low, I'm trying to stick to a small deficit since I'm not really gonna be gaining any notable amount of muscle without the gym. I've still got my adjustable dumbbells & a couple other things. Anyway here's my pull & push days.


    Two days ago I did 'Pole pullups'. Playground near my home has a horizontal bar about 7 feet high, but there's also a pole for kids to use to slide down. This is useful because my body touches the pole when I'm doing pullups, creating additional tension, which is good because I don't like high rep pullups due to the core+cardio+forearm aspect being negative for training my back. Anyway, I did two sets of 6, then a top set of 8, & one more set of 6. Followed with bodyweight rows using the rings I still have, 4 sets of 13, 13, 12, 10.

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    Yesterday was more of a push day. I threw the rings over a swingset & did bodyweight ring dips for the first time, managing 4 sets of 5, not bad considering I've never done these before. Followed with ring pull-aparts - holding the rings, next to each other & leaning back, whole body straight, & bringing the ring handles apart by flexing my rear delts, which brings my body forward, 4 sets of 9. Ignoring the loading issue, (you can stand closer to what the rings are hanging off but it's hard to be objective), this honestly feels like it beats out rear delt flys with dumbbells, amazing feel.


    Walked back home & did sphinx press from my knees for 10, 12, 12, front raises, 7kg for 8, 11, 11, paused laterals, 10kg for 9, 9, 9, kneeling kickbacks with 10kg for 10, 10, 8. Finally concentration curls with 13kg for 8, then 17kg for 8, 6. Onto concentration hammer curls, 12kg for 8, then 14kg for 9, 7.
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  11. #411
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Another COVID lockdown pull & push session completed. Pull day, started with pole pullups for 6, 6, then a top set of 10, adding two reps, then 6 for the final set. Inverted rows, 4 sets of 13, 14, 12, 10, adding a rep to the second set. Returned home & did concentration curls, 14kg for 8, then 17kg for 8, 7. Concentration hammer curls, 12kg for 8, then 14kg for 9, 8.


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    Push day. Starting with ring dips, happy to say on my second time doing them, I managed to add a rep to every set, doing 4 sets of 6, 6, 6, 6. On ring pullaparts, 4 sets of 9.


    Returned home & did sphinx press from the knees for 12, then from the feet for 8, & finally on the feet for 8, then on the knees for 4 more. Front raises adding a rep to each set, & two reps to the last set - 7kg for 9, 12, 13. Kneeling kickbacks with 10kg for 11, 11, 11, adding a rep to all sets here & 3 to the last set. Finally, lateral raises, 10kg for 3 sets of 9.
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  12. #412
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    Another pull day completed while in lockdown, started with pole pullups for 6, 6, then a top set of 11, adding a rep on last session, then 7 for the final set, adding a rep here too. Inverted rows, 4 sets of 13, 14, 13, 10, adding a rep to the third set. Back home, concentration curls, 14kg for 8, then 17kg for 8, 8, adding a rep to the last set. Concentration hammer curls, 12kg for 8, then 14kg for 9, 9, adding a rep to the last set here too.


    I think about some of the people in my gym who are on gear & how they must feel. Imagine starting a cycle & two weeks later all the gyms shut down. That's gotta suck.


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    Push day completed. Into the playground to do ring dips, today managing 4 sets of 6, 7, 7, 8, adding a rep to all the sets, & two reps on the last set. Ring pullaparts afterwards for 4 sets of 9.


    Back home, onto sphinx press, from the knees for 12, then from my feet for 9, 9, (then 4 from the knees to finish off). Front raises, I'm going above head height on these, neutral grip, 7.5kg, adding 0.5kg on my adjustable dumbbells, for 3 sets of 9, 12, 13, keeping the reps the same while adding 0.5kg, good stuff. Kneeling kickbacks afterwards, 10.5kg for 11, 11, 11, adding 0.5kg & keeping my reps up. Paused laterals to finish, 10kg for 3 sets of 9.


    I went out afterwards & brought creatine, which I've never used before, as well as an electrolyte powder with watermelon flavour. I just bought the electrolyte powder because I want a nice water-based non-carbonated drink to sip on, & it's like 65c a serving. Better than buying a sports drink.
    Last edited by Zee Why Zee Zee; 2021-09-01 at 04:32 AM.
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  13. #413
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    Still in lockdown, same level as in my previous post & no announcement yet for this changing. Pull day, pole pullups for 7, then with added 2.5kg weight, 6, then top set of 11, & 7 for the final set, keeping the reps the same with 2.5kg added weight. Inverted rows, for 13, then added 2.5kg & did two sets of 12, 12, & final set just bodyweight for 10.


    Concentration curls at home, 14kg for 8, then 17kg for 9, 8, adding a rep to the first heavy set. Concentration hammer curls, 12kg for 8, then 14kg for 10, 9, adding a rep to the first heavy set on this one too.


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    Push day completed. Into the playground to do ring dips, today managing 4 sets of 7, 9, 9, 8, (adding a rep to the first set, a couple reps to the second & third & a rep to the last set too - big progress). Ring pullaparts afterwards for 4 sets of 9, 9, 10, 9, adding a rep to the third set.


    Back home, onto sphinx press, from the knees for 12, then from my feet for 10, (all-time PR beating out anything I did in the calisthenics days), 9, (then 4 from the knees to finish off). Front raises, adding 0.5kg again to each adjustable dumbbell, 8kg, for 3 sets of 9, 12, 12, one fewer rep on the last set compared to last session with 7.5kg. Kneeling kickbacks afterwards, adding 0.5kg here too, 11kg, for 10, 11, 11, keeping the reps the same on the last two sets. Paused laterals to finish, 10kg for 3 sets of 9.


    I dislike drinking unflavoured water in the morning. Anytime from near midday to night it's fine, but I don't like it in the morning. I love the little redbull cans but recently I've been having an electrolyte powder in water, watermelon flavour, (& creatine), it's good. Previously it wasn't so much an energy drink addiction as it was simply loving the taste, since I've stopped & aren't desperate for it.

    Most people don't know what electrolytes actually refer to - it's simply a collective word for potassium, magnesium, calcium & sodium, basically just specific micronutrients. Anyway with creatine you're supposed to have a 'loading' phase where you consume more at the beginning, apparently 4X the normal 5g serving, for a week, then the loading phase should be done & you have 5g a day thereafter. I'm just doing 2X the normal 5g serving, 10g, for a couple of weeks, (in anticipation of the gyms reopening - possibly too ambitious on my end), & then I'll go down to 5g.
    Last edited by Zee Why Zee Zee; 2021-09-05 at 06:06 PM.
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  14. #414
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    COVID lockdown level has reduced, gyms in my area have reopened, starting today. It was a non-working day so I got to the gym at 9AM to train a nice push session. I injured my lower back yesterday taking the wheelie bin out to the street in a hurry. It's currently on ice. If not for that I may have decided to do a pull session, but I know leg press & leg curls wouldn't have felt right.


    My last gym push session was 25 days ago, so I'll compare my performance today to that. I also got my first COVID shot two days ago, which some have said has them feeling not 100% for a few days. Chest press regular style 65kg for 9, then cross body single arm, 55kg for 8, then top set of 11- actual PR despite not training this for like 4 weeks. Wow, the ring dips did me really well. Backoff set with 45kg for 11. Onto seated Dumbbell OHP, had to be careful here because of my back injury, 22kg for 6, 6, then 28kg for 4, (8 is the most I've done here), & 24kg for 8, (10 was my previous best). I did ZERO OHP in lockdown, so this was partially expected. I also lost about 4lb from eating in a deficit which can throw off the freeweight push exercises.


    JM Press with 40kg for 3 sets of 12, 12, 11, matching my best ever performance on these. Paused laterals with the 10kg dumbbells for 9, 9, then I grabbed 5kg dumbbells & did the top half of the ROM for a final set of 20 reps. I want to integrate these into my routine, so my last lateral raise set will be like this.


    Bar pushdowns, 27.5kg for 12, then 32.5kg for 14, 10, little performance drop on that last set. Finally reverse pec deck, 45kg for 11, then 60kg for 8, & 65kg for 9, 8, losing a couple reps here. Looks like ring pullaparts don't quite make up for missing out on reverse pec deck.
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  15. #415
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    Pull day, back in the gym. Lower back still sore & bulgy on the left, as usual when I injure it. Thankfully due to the modern gym environment, I don't have to avoid training entirely.


    Hammerstrength pulldowns, first set with 70kg for 10, then 80kg for 8, then top set with 95k for 9 reps, (last time in the gym was 97.5kg for 8), then 70kg for 12 to finish. - this is actually a PR for a backoff set. This went really well considering I've just been doing pullups and inverted rows, I got vaxxed 3 days ago & I lost nearly 2kg over lockdown. Leg curls were messy but 100% expected since I didn't really train hammies over lockdown. 80kg for 8, 90kg for 9, 9, then 65kg with slow concentric for... 7. Yeah no kidding. Not so hot compared to 70kg for 13 with slow concentric on the last set before lockdown. This will come back though, & it will come back fast.


    Hammerstrength row with 80kg for 11, then 90kg for 10, 10. Leg press on the 'life fitness' leg press with the most quintessential bodybuilder form you could imagine, (piston style reps but slow, always moving, not locking out), with just 135lb for 16, 15, 14 to failure. I did two sets of 12 on the glute bridge machine just to give my glutes something more serious after all this time off.


    Concentration curls with 14kg for 8, then 18kg for 10, 7. Concentration hammer curls, 12kg for 9, then 16kg for two sets of 8, 8.

    Copy+pasting a youtube comment below on Chris Bumstead explaining his PPL routine.

    PUSH
    >BB Press (incline/flat) - 2x5-8(heavy), 1x10-12(moderate)
    >Alternated DB OHP 3x10-12
    >Any Chest Flys + Superset Tricep Ext - 3x10-12 flys, 4x7-10 triceps ext
    >Lateral Raises - 4x10-12(rest < 1min)
    >Dips - 3 sets to failure(stay upright keep tension on triceps over chest)

    PULL
    >Pull Downs - 2 WU sets, 3x8-10, drop set
    >Bent over rows - 2 WU sets, 2x6-8(heavy), 1x10-12(moderate)
    >Slight Incline seated DB curls - 4x10-12
    >Pull ups - 3 sets to failure
    >EZ Bar Curls - 2x8-10, 2x40seconds

    LEGS
    >Lunges - 3 WU sets, 3x12-15(ea leg)
    >RDL or DL - 2 WU sets, 3x10-12 RDL or 3x6-8 DL
    >MEGA MANLY HIP THRUSTS - 3x10-12(REMEMBER: SEXUAL VIOLENCE!)
    >Seated Calf Raises 2x10-12
    >Seated Calf Raise Superset Hamstring Curls - 4x10-12 calf, 2x8-10 then 2x40seconds

    PUSH 2
    >Close Grip BB Bench - 3x8-10
    >Standing BB OHP - 3x10-12
    >Pec Deck Flys - 1x8-10, 2x40seconds
    >Overhead Triceps - 3x10-12
    >Lateral Raises Superset Push Ups - 4x10-12 LR and 3 sets to failure push ups

    PULL 2
    >Pull Ups - 3 WU sets
    >Rack Pulls - 3 WU sets, 2x8-10
    >Hammer Curls - 3x10-12
    >Reverse Grip Row or Pull Down - 3x10-12
    >Cable Curls - 3x10-12
    >Cable Rows - 2x20 drop sets
    >DB Curls - drop set

    LEGS 2
    >Squats - 3 WU sets, 3x8-10, 1x4-6
    >Leg Press Superset Calves - 2x40secs leg press and 2 sets to failure calf
    >Hip Adductors 4x10-12
    >Standing Calf Raises 4x10-12 then bounce reps to failure
    >Quad Extensions 2x10-12 then 2 sets triple drop set


    Over a week, we're talking 12 set of chest, 18 sets of back, 22 sets for quads, hams & glutes, 14 sets of shoulders, 13 triceps, & 16 biceps. This is not outrageous volume & it's coming from the classic physique champ. I feel like to some people it's all about volume to the detriment of everything else.
    Last edited by Zee Why Zee Zee; 2021-09-09 at 04:57 PM.
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  16. #416
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day completed this morning. I was worried maybe it wouldn't be enough rest since my push workout on Wednesday was in the early evening vs today Saturday morning, but it was ok. Cross body chest press, with both arms with 70kg for 8, (first time using this weight with both arms), then single arm cross-body style with 55kg for 8, then a top set of 12, adding a rep on last workout, then backoff set with 45kg for 11.


    Onto dumbbell OHP, 22kg for 6, 6, then 28kg for a top set of 6, (two more than last session, my first workout back), then 24kg for 9, (adding a rep on my last session, the first workout back). Added weight on JM press - 42.5kg for 3 sets of 10, 11, 10.


    Paused laterals with 10kg for 9, 10, then 6kg half reps at the top for 15 reps. Bar pushdowns with 27.5kg for 12, then 32.5kg for 14, 11, adding a rep on last session. Reverse pec deck to finish, 45kg for 12, 60kg for 8 then 65kg for 11, (adding two reps on last session), 9.
    Last edited by Zee Why Zee Zee; 2021-09-10 at 09:28 PM.
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    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Pull day. Lower back is at about 60% now, not so bad compared to last session.


    Hammerstrength pulldowns, 80kg for 8, 8, then top set with 97.5k for 9 reps, (all-time PR, most I've done previously is 97.5kg for 8), then 80kg backoff set for 10 - note that before the lockdown my backoff sets were with 70kg for 10. Leg curls I'm still not at my best considering I didn't train hamstrings over lockdown. 80kg for 8, 95kg for 9, 8, (8 and 2/3 couldn't quite hit 9), then 70kg with slow concentric for 10 and a half. My best was 70kg for 13 before lockdown but last workout was 65kg for 7 so this is a big boost workout to workout. I knew it would come back quickly.


    Leg press on the life fitness leg press for high reps not locking out at the top or pausing with 135lb for 19 then 150lb for 15, 15, big improvement from 135lb for 16, 15, 14 last session. Hammerstrength row with 80kg for 11, then 100kg for 10, 10. This is an incredible strength jump & so I'm trying very hard to be objective to ensure I'm pulling the handles as far back as before & not cheating in any conceivable way.

    Concentration curls with 14kg for 8, then 18kg for 8, 8, not my day here. Could've been doing rows before this exercise instead of leg press. Concentration hammer curls, 12kg for 9, then 16kg for two sets of 9, 8 - actual PR adding a rep to the first heavy set.
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  18. #418
    Senior Member cruz's Avatar
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  19. #419
    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day completed last evening. Chest press regular style with both arms with 70kg for 8, then single arm cross-body with 55kg for 8, then increasing the weight to 60kg for a top set of 9. This is good. Normally when I go up a weight rung, my reps drop from 12 to 8 the first time I touch that weight, so 9 is good. Aiming for 10 next time. Backoff set with 45kg for 12, adding a rep here too.


    Dumbbell OHP, 22kg for 6, 6, then 28kg for a top set of 7, then 24kg for 10, adding a rep to both these sets compared to last workout. JM press with 42.5kg for 3 sets of 10, 12, 10, adding a rep to the second set. Now that this is actually getting decent I'd better leave a couple reps in the tank on the first set.


    Paused laterals with 10kg for 9, 12, adding two reps on the heavy set, then 6kg half reps at the top for 16 reps, adding a rep here too. I think the inclusion of the light set with half reps at the top is helping. Bar pushdowns with 27.5kg for 12, then 32.5kg for 14, 12, adding a rep on last set again. Reverse pec deck to finish, 45kg for 12, 60kg for 8 then 65kg for 11, 10, adding a rep to the last set.


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


    Pull day. Went great. Hammerstrength pulldowns, 80kg for 8, then 90kg for 7, (first time using this weight for an acclimation set), then top set with 100kg for 9 reps, an all-time PR, then 80kg backoff set for 10. Leg curls I'm still not at my best considering I didn't train hamstrings over lockdown. 85kg for 8, then 100kg for 7, 7 - slightly too heavy for today, then 70kg with slow concentric for 13, back to my best on this.


    Leg press on the life fitness leg press for high reps again, 150lb for 18, 18, 18, another big jump from 135lb for 19 & 150lb for 15, 15 last session. Hammerstrength row with 80kg for 11, then 100kg for 10, 10. This is an incredible strength jump & so I'm trying very hard to be objective to ensure I'm pulling the handles as far back as before & not cheating in any conceivable way.

    Concentration curls with 14kg for 8, then 18kg for 10, 8, good stuff. Concentration hammer curls, 12kg for 9, then 16kg for two sets of 9, 8 again, no PR here.



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    Last edited by Zee Why Zee Zee; 2021-09-15 at 04:45 AM.
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    Just measure the calf bro Zee Why Zee Zee's Avatar
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    Push day done earlier today. Chest press regular style, 70kg for 8, (acclimation set so this won't go up for a while), then single arm cross-body with 55kg for 8, then 60kg for a top set of 10, adding a rep, new PR. Backoff set with 45kg for 12.


    Dumbbell OHP, 22kg for 6, 6, then 28kg for a top set of 8, matching my best, then 24kg for 10. JM press with 42.5kg for 3 sets of 10, 13, 10, once again adding a rep to the second set.


    Paused laterals with 10kg for 9, 12, then 6kg half reps at the top for 17 reps, adding a rep on this one. Bar pushdowns with 30kg for 12 instead of 27.5kg as I feel I can do 30kg for 12 without messing with recovery for the main sets, then 32.5kg for 14, 13, time to increase the weight next time. Reverse pec deck to finish, 45kg for 12, 60kg for 8 then 65kg for 12, 11, adding a rep to the third & fourth sets.


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


    Pull day. Hammerstrength pulldowns, 80kg for 8, then 90kg for 7, then top set with 102.5kg, heavier than ever, for 8 & 1/2 reps, then 80kg backoff set for 11, new PR here. Leg curls 85kg for 8, then 100kg for 8, 7 & 1/2 - nice improvement, then 70kg with slow concentric for 14, new PR on this.


    Hammerstrength row with 80kg for 11, then 102.5kg for 11, 11. Leg press on the life fitness leg press for high reps again, crazy PR, 165lb for 20, 20, 20.

    Concentration curls with 14kg for 8, then 18kg for 11, 8. Concentration hammer curls, 12kg for 9, then 16kg for two sets of 9, 8 again, no PR here.
    Last edited by Zee Why Zee Zee; 2021-09-18 at 08:33 PM.
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