Nice pulls man
Congrats on the PR!Weight: 216.4
Traditional DL 1x315, 1x365, 1x395, 1x415, 1x425
Mid-Row Machine 10x245, 3 x 8/6/9 x 265
Shrug Machine 10x170, 3 x 10 x 230
Reverse Pec Deck 3 x 11/10/12 x 30
Hammer Curls 3 x 11/10/6 x 30's
Double Cable Row 3 x 10 x 60
New current weight DL PR. I think. I don't recall what I did a year ago but I think it was 415 then.
Weight: 216.0Weight: 217.2
Seated DB Press 4 x 9/8/8/10 x 75's
Incline DB Press 3 x 9/9/8 x 50's
Dips 9, 9, 8
Lateral Raise 3 x 15 x 10's
Upright Row 2 x 12 x 30
Triceps Pressdowns 3 x 8/8/8 x 22
Weighed less then last week but still hit same reps and weights.
Safety Bar Squat 5x140+bar, 5x160+bar, 2 x 5 x 180+barWeight: 217.2
Squat 5x225, 3x275, 1x315, 1x335, 1x355, 1x365
Straight Bar Pullup 4, 4, 3, 3, 2 + 5 negatives
Neutral Grip Pullup 5
Single Leg Hamstring Curl 3 x 8 x 45
Cable Shrug/Row 3 x 8 x 110
Kettlebell Farmer's Walks 3 x 20m/15m/20m x 70's
Incline DB Curl 3 x 8/8/6 x 27.5's
Cable Mid-Row 3 x 10 x 61.6
I recorded the 2 top squat PR's for critiquing, but since they are .3gp format, I have to figure out how to convert it I guess. Argh. Form wasn't perfect, but I'll save my own judgments until I hear y'alls when I post it.
You and Hyde have really motivated me to bring these back on my back days. the way pull-ups hit the lasts feel so much more effective lately than the normal rows I've been doing, the different angle is fantastic.Safety Bar Squat 5x140+bar, 5x160+bar, 2 x 5 x 180+bar
Neutral Grip Pullup 6, 5, 5, 5, 5
Back Extensions 10, 10
Cable Shrug/Row 3 x 10 x something
Barbell Curls 3 x 10/7/7 x 50
DB Farmers Walks 3 x 45m x 100's
Pullups felt great. Better then last time by 1 rep, but felt "cleaner".
Pull-ups are better than any other single exercise for vertical pulling. All of the cables & machines are just ancillary, easier, or specialized alternatives.You and Hyde have really motivated me to bring these back on my back days. the way pull-ups hit the lasts feel so much more effective lately than the normal rows I've been doing, the different angle is fantastic.
Weight: 224.4Weight: 217.2
Low Incline DB Press 3 x 8/8/6 x 85's
Roc-It OHP 3 x 8 x 218
Dips 3 x 8
Lateral Raise 3 x 12 x 12.5's
Skullcrushers 3 x 6 x 60
Slept like trash, and feel like trash. Reduced effort a little on things once I hit early failure on that third set of DB Press. Thought I was over this garbage.
most of my post DL pulling work in the last year+ is row variations rather than from overhead, so that change has been a minor shock to the system and I think giving decent results in terms of hypertrophy (I think)Pull-ups are better than any other single exercise for vertical pulling. All of the cables & machines are just ancillary, easier, or specialized alternatives.
Yeah I’m coming from a hypertrophy and possibly bench press standpoint. I can say the size of my upper back and bench is greater than ever in correlation with pullup strength, but my deadlift is not.most of my post DL pulling work in the last year+ is row variations rather than from overhead, so that change has been a minor shock to the system and I think giving decent results in terms of hypertrophy (I think)
Yeah I’m coming from a hypertrophy and possibly bench press standpoint. I can say the size of my upper back and bench is greater than ever in correlation with pullup strength, but my deadlift is not.
I am not blaming the chin-ups for me not training the deadlift maximally, just that I don’t consider chin-ups to be obviously correlated with the deadlift particularly.
that's exactly my thought, perfect summary @Resolve10Ya I've always had rowing variations as more of deadlift "accessory/assistance", with pull ups more as a back builder and a big player in all the various gymnastic-centric pulling movements.
Well no, I just didn't really hit the volume target I wanted. For years, I did 5x5, 4x4, 3x3, etc so this training year in changing it up and shooting for sets of >8.Why wouldn't you press the 90's again next week? Did it tear you up or something?
Weight: 218.4Weight: 216.4
Traditional DL 1x315, 1x365, 1x395, 1x415, 1x425
Mid-Row Machine 10x245, 3 x 8/6/9 x 265
Shrug Machine 10x170, 3 x 10 x 230
Reverse Pec Deck 3 x 11/10/12 x 30
Hammer Curls 3 x 11/10/6 x 30's
Double Cable Row 3 x 10 x 60
New current weight DL PR. I think. I don't recall what I did a year ago but I think it was 415 then.
Makes sense.Well no, I just didn't really hit the volume target I wanted. For years, I did 5x5, 4x4, 3x3, etc so this training year in changing it up and shooting for sets of >8.
Safety Bar Squat 5x140+bar, 5x160+bar, 5xbar+180, 2 x 4 x bar+200Safety Bar Squat 5x140+bar, 5x160+bar, 2 x 5 x 180+bar
Neutral Grip Pullup 6, 5, 5, 5, 5
Back Extensions 10, 10
Cable Shrug/Row 3 x 10 x something
Barbell Curls 3 x 10/7/7 x 50
DB Farmers Walks 3 x 45m x 100's
Pullups felt great. Better then last time by 1 rep, but felt "cleaner".
@Hyde Today I did the back extensions with a higher angle, and it was significantly easier. Next time I'll do more, just crunched for time today.
Yeah most are 60-65, not surprised to hear that at all. Even the cheapest are usually at least 50-55. It’s a tough bar, but it will make you strong.Found out the safety bar actually weighs 70lb. I knew it was a good bit heavier than the regular bar lol
When the first person told me it was 55, I was feeling pretty weak, so i was pleased to hear its 15 pounds heavier.Yeah most are 60-65, not surprised to hear that at all. Even the cheapest are usually at least 50-55. It’s a tough bar, but it will make you strong.
Weight: 219.0Weight: 224.4
Low Incline DB Press 4 x 7/6/6/5 x 90's
Roc-It OHP 3 x 8/8/10 x 218
Dips 3 x 10/9/9
Seated Lateral Raise 3 x 15 x 5's
Skullcrushers 3 x 9/8/8 x 60
Upright Row 2 x 15 x 30
Decided to see what I could do with the 90's on Incline Press. Totaled 24 reps which is fine, but hoped for more. Doubtful I'll try those again next week.
Weight is up 8 pounds from the weekend. Reeling it in until the superbowl. Goal is 214-215 by then.
Edit: didn't want to leave yet, so tossed in 2 sets of Upright Row for the little baby delts.
maybe that's from mouth breathing if you're a bit stuff at night?edit: the past 3 times I’ve got covid, my lips became super chapped just for those 10 days, then healed up immediately. Oddly enough. But, I feel the chappiness beginning…
That seems pretty solid to me, I know how hard they are flat but I've never tried incline DBs. at least not in recent memory...Low Incline DB Press 4 x 6 x 90’s
Well, I’m not stuffy at all, just the sore throat, run down and maybe just a little achy.maybe that's from mouth breathing if you're a bit stuff at night?
I've been a bit paranoid of getting something before we travel this weekend so I've been hitting the elderberry, apple cidar vinegar etc and if we do get an inkling of sniffles > straight to pho, lol.
That seems pretty solid to me, I know how hard they are flat but I've never tried incline DBs. at least not in recent memory...
Good luck - reflux is no fun. Greek yogurt for your last meal/protein feeding would get some probiotics to help the gut biome daily and calcium to help quell the fire.So the sore throat is partly reflux at night which is back apparently. It’s been about a year or even more since I’ve had it, so I need to figure this out. Has to be a change I’ve made.
Gotcha, thanks. Do you get it frequently?Good luck - reflux is no fun. Greek yogurt for your last meal/protein feeding would get some probiotics to help the gut biome daily and calcium to help quell the fire.
Not saying that you should eat right before bed if reflux is happening, but having some for your last feeding. If you don’t want all yogurt-based, I have found even capping the regular meal with a bit of plain Greek (no sugar or sweeteners) will help curb reflux from it.
I have found when my gut is more reflux-disposed, I can have some complication from artificial sweeteners that pose no issue when things are fully healthy.
good life hack there. I never tried that as my own experiences have been like... 1-2 days a year total but I understand how miserable that could be happen for someone with more frequent or chronic. My co-worker pretty much lives on acid reflux medication and he's ten years younger than me.Greek yogurt for your last meal/protein feeding would get some probiotics to help the gut biome daily and calcium to help quell the fire.
Not saying that you should eat right before bed if reflux is happening, but having some for your last feeding. If you don’t want all yogurt-based, I have found even capping the regular meal with a bit of plain Greek (no sugar or sweeteners) will help curb reflux from it.
Gotcha, thanks. Do you get out frequently?
It’s a thing mainly when I am bulking, and especially on certain AAS/SARMs. The drug use in the main thing, but don’t overestimate how just having too much food all the time in the gut forces things up. And certainly trashy processed foods, heavy in sugar and grease or vegetable seed oils.good life hack there. I never tried that as my own experiences have been like... 1-2 days a year total but I understand how miserable that could be happen for someone with more frequent or chronic. My co-worker pretty much lives on acid reflux medication and he's ten years younger than me.
Could it be coming back from my free test levels being over range then?It’s a thing mainly when I am bulking, and especially on certain AAS/SARMs. The drug use in the main thing, but don’t overestimate how just having too much food all the time in the gut forces things up. And certainly trashy processed foods, heavy in sugar and grease or vegetable seed oils.
Lol no - I was referring to things like methylated orals, even injectable preparations of them, and Tren is also well-known for it.Could it be coming back from my free test levels being over range then?
It can through your levels off like liver function. Best to not workout fur 48-72 hrs before labs.Do any of you guys following along ever get blood work done the same day as a workout, either before or after?
Weight: 215.6Safety Bar Squat 5x140+bar, 5x160+bar, 5xbar+180, 2 x 4 x bar+200
Back Extension 6, 5, 5
NG Pullup 6, 5, 5, 5, 5 + 2 negatives
Wide Grip Cable Shrug/Row 3 x 8 x 50
KB Farmers 3 x 45m x 70’s
Incline DB Curls 4 x 10/6/5/4 x 25’s
Thanks. What about about a couple hours after labs? Will it bust the vein? lolIt can through your levels off like liver function. Best to not workout fur 48-72 hrs before labs.
Hahaha! No I’ve never had a problem working out after labs or donating blood. Just make sure you’re hydrated and aren’t fasted when you workout afterward.Thanks. What about about a couple hours after labs? Will it bust the vein? lol
Never before as mentioned, but often after. I have my salted preWO and a rice Krispy sitting in the car ready as soon as I leave the draw facility (I’ve already drank 40oz plain water before the draw) and drive straight to the gym for an abbreviated session (Quest doesn’t open until 7 and I work at 9, so I book the first appointment).Do any of you guys following along ever get blood work done the same day as a workout, either before or after?
I wouldn't do arms right after, but otherwise you should be OKThanks. What about about a couple hours after labs? Will it bust the vein? lol
Down 4 pounds from this workout last week, and basically performed the exact way. Nothing worth logging, but nice that I’m holding my strength at 215.Weight: 219.0
Low Incline DB Press 4 x 6 x 90’s
Roc-It OHP 3 x 9/9/8 x 218
Dips 3 x 10/10/9
DB Lateral Raise 3 x 15/15/12 x 10’s
Skullcrushers 3 x 10/8/8 x 50
EZ Upright Row 3 x 12 x 40
@MrKleen73 decided to still use the 90’s for db press. Form felt better today then last week too, I might keep it up for a couple more weeks until the vacation week.
Still having trouble keeping that left shoulder down on lateral raise and upright row.
Good job on the weight loss and keeping strength up.Down 4 pounds from this workout last week, and basically performed the exact way. Nothing worth logging, but nice that I’m holding my strength at 215.
Cheat meal tonight, then back on until vacation. Hoping to hit 214 before vacay.
When’s vacay?Down 4 pounds from this workout last week, and basically performed the exact way. Nothing worth logging, but nice that I’m holding my strength at 215.
Cheat meal tonight, then back on until vacation. Hoping to hit 214 before vacay.
We leave Saturday morning, so 5 days.When’s vacay?
You got 214 - make it happen man!We leave Saturday morning, so 5 days.
Weight: 218.4Weight: 218.4
Traditional DL 4 x 4/4/4/3 x 365
Mid-Row Machine 4 x 8 x 245
Single Leg Curls 2 x 8 x 45 (plus extra set left leg)
Shrug Machine 3 x 8 x 230 (+1 dropset)
Reverse Pec Deck 3 x 10 x 30
Incline DB Curls 2 x 10 x 25's
Hammer Curls 2 x 6 x 25's
Slept great last night, but I've noticed the quality of my workouts and performance following a night using 3mg lunesta is lower than if I cut the lunesta in half.