No More Excuses!!!

[pistol345]

Didn't feel good enough to lift until today. Ate like crap and binge drank Saturday night. Back on it today.


Squats: 225 x 5, 275 x 3, 185 x 11, 11, 10
Leg extensions: 99 x 10, 88 x 12, 11, 11
Leg curls: 99 x 12, 12, 10, 10
BB calf raises: 185 x 14, 13, 13
Seated calf extensions: 145 x 12, 12, 11


Damn good workout today. I felt strong as hell on squats. 275 x 3 is pretty good for me. I think I did 290 x 3 at my peak. Probably could have fought for a 4th rep this morning so I'm feeling good about it.

Weighed in at 175 again. Guess I gotta up the calories a bit more. Gonna try 3250

 

[pistol345]

Numbaaaazzz

 

[pistol345]

Off day yesterday.

 

[pistol345]

Chest/Back Day

Incline BB bench: 135 x 10, 10, 9
Bent Over Rows: 115 x 12, 11, 8
Flat BB bench: 135 x 12, 11, 9
Neutral grip pullups: BW x 10, 6
DB rows: 40 x 11, 9, 9
Reverse cable flys: 30 x 12, 10, 10


Not a great workout today. Got to the gym a few minutes late and had to up the tempo which made me feel burnt out. Went pretty hard tho.

Good news is that I weighed in at 179.0
Has been 175.8 for the last couple times. I did eat a bit of food before my workout, but don't think it made that much of a difference.

 

[pistol345]

Check the numbers. Killed it today.

 

[pistol345]

Off day today

Numbaaazzz

 

[pistol345]

Forgot to post my workout from yesterday.

Deadlifts: 185 x 11, 205 x 10, 10, 10
Cable wrist curls: 99 x 12, 12, 12, 12
Over hand wrist curls: 25 x 12, 12, 11, 11



Decent workout. Few tough sets of deadlifts then it was relaxing. Also, I weighed in at 176.2 so I'm still gaining. It feels really slow, but I'm staying lean so it's cool.

 

[pistol345]

Yesterday's numbers. Shame on me...

 

[pistol345]

Yesterday's workout

Cannonballs/Guns

Standing overhead press: 65 x 12, 12, 11, 10
Tricep dips: BW x 12, 11, 11
BB curls: 65 x 12, 10, 10
Tilted lateral raises: 10 x 12, 12, 10
Skull crushers: 45lb plate x 10, 10, 10
Cable curls: 99 x 13, 12, 11
Concentration curls: 15 x 11, 9, 8
Reverse flys: 10s x 12, 11, 10


Good workout. Had a crazy bicep pump going. Felt great

 

[pistol345]

Leg day!

Squats: 300 x 1! 185 x 10, 11, 10, 10, 11
Leg extensions: 99 x 12, 12, 11
Leg curls: 88 x 12, 12, 11
BB calf raises: 185 x 13, 12, 12
Seated calf raises: 150 x 12, 10, 10


That was a great workout! I tied my all time max on squats with 300. Felt awesome. Already met my first goal. Going for 315 soon!

 

[pistol345]

Yesterday's numbers

 

[pistol345]

Off day today.

 

[Studhorse]

Your diet looks good. You must be stuffing the food down. Impressed with keeping the fat down. When I overload my protein my fats always follow.

 

[Studhorse]

About time for some new noodz!

 

[pistol345]

Your diet looks good. You must be stuffing the food down. Impressed with keeping the fat down. When I overload my protein my fats always follow.

Thank you. And yes... I feel like I'm eating 5k a day. Always end up woofing down 2k at night. And it's definitely a challenge to keep the fats down

Your diet looks good. You must be stuffing the food down. Impressed with keeping the fat down. When I overload my protein my fats always follow.

Thank you. And yes... I feel like I'm eating 5k a day. Always end up woofing down 2k at night. And it's definitely a challenge to keep the fats down

 

[pistol345]

A bit off today. I'm actually super broke and didn't have much in the way of groceries. I have a bunch of popcorn chicken but my oven smells like mice piss so I'm not cooking in there until it gets fixed. Gross I know.

 

[Sparkss]

Your diet looks good. You must be stuffing the food down. Impressed with keeping the fat down. When I overload my protein my fats always follow.

Thank you. And yes... I feel like I'm eating 5k a day. Always end up woofing down 2k at night. And it's definitely a challenge to keep the fats down

That is always my challenge. Doubly so when I end up eating all of the "clean" food in the house and still being hungry and ending up more snacking than "clean eating" *sigh* . I need to get back into my weekly meal prep habit again. I found it easier when the family was overseas visiting relatives this past summer and I was by myself. It is more challenging (at least for me) when I need to "share" the refrigerator space with the family .

 

[pistol345]

Chest/back

Incline bench: 120 x 10, 120 x 140 x 10
Flat bench: 150 x 10, 9, 130 x 10
Bent over rows: 100 x 12, 10, 10
Over hand BORs: 100 x 10, 9, 8
DB flys: 30s x 12, 12, 11
Cable reverse flys: 25 x 12, 11, 11


I'm pretty bummed I recently found out the squat rack/ machine I've been using is only 30lbs, so all my lifts have been lower than I thought. Means I didn't squat 300 either.

It's not a regular Smith machine, it's a guided squat rack thing. It's weird.

 

[pistol345]

Damn. Terrible numbers today. Picked up a few groceries tonight so I'll do better tomorrow

 

[pistol345]

Off day

 

[pistol345]

Yesterday's workout


Military press: 110 x 10, 9, 8
Close grip bench: 110 x 7, 100 x 9, 8, 8
BB curls: 65 x 11, 10, 8
Overhead cable tricep extensions: 100 x 12, 10, 8
DB curls: 25s x 12, 10
Lateral DB raises: 12.5s x 10, 11, 10
Concentration curls: 15 x 12, 10, 10, 9
Reverse flys: 10s x 12, 12, 11
Front DB raises: 12.5s x 10, 9, 9

 

[pistol345]

Forgot to mention I weighed in at 181 the other day. That's the most I've weighed since 2015. Gaiinzzz


Leg Day

Squats 185 x 10, 11, 10, 10
Leg press machine: 330 x 10, 10, 9
Leg extensions: 100 x 12, 10, 11
Leg curls: 88 x 12, 10, 10



Pretty good workout. I weighed in again and was 180 so I'm still going up on a weekly basis

 

[pistol345]

New noodz! Feel like I'm looking pretty good

 

[pistol345]

Fun story... I had a guy from work walk by the gym when I had a full pump on. He didn't know I worked out and he dropped his jaw. My friend told me he went back to work and was like "yo. Did you know pistol worked out? He's jacked as ****!"

Too bad he wasn't a hot girl instead but still cool. Haha

 

[Studhorse]

Dude you are ripped. You don't have a lick of fat! You should up the volume and stick with 5-8 reps. Don't see any reason to go over 10 reps. Big weight high volume, pack on the muscle with that base! I wish I was that shredded.

 

[pistol345]

Dude you are ripped. You don't have a lick of fat! You should up the volume and stick with 5-8 reps. Don't see any reason to go over 10 reps. Big weight high volume, pack on the muscle with that base! I wish I was that shredded.

Thanks bud!

I'm trying to stay lean. Probably at about 12%bf right now. Looking forward to hitting 7 again during the summer. We'll see

 

[Studhorse]

Thanks bud!

I'm trying to stay lean. Probably at about 12%bf right now. Looking forward to hitting 7 again during the summer. We'll see

I don't see 12% maybe 9% on the high end.
you ever kept your reps low and the weight high and about 10 - 15 exercises of 3 sets ea.?

 

[pistol345]

Thanks. I've measured my bf a lot over the years. 11-13 for sure right now.
I've definitely done some heavier sets with less reps. Might be cool to try it out again. Is that what you're doing?

 

[Studhorse]

Thanks. I've measured my bf a lot over the years. 11-13 for sure right now.
I've definitely done some heavier sets with less reps. Might be cool to try it out again. Is that what you're doing?

NO, those days are long gone for me. after 35 years of lifting and all the injuries I cant lift that heavy.
I cant go below 8 reps on legs (Still pretty healthy) and pretty much 12 reps + on everything else.
When I could I really responded well to tiering my workouts:
15 reps for 2 weeks.
10 reps for 2 weeks
8 reps for 2 weeks
5 reps for 2 weeks
7 days off and start over.

I do keep my volume up still.

This is what I do for 20 weeks of the year. the rest of the year I do HST.
4 Day Split
8-12 weeks: Week 1-2, 15 rep range, Week 3-4, 12 rep range, Week 5-6, 10 Rep range, Week 7 Negatives, Week 8 drops sets. I will always up the weight or reps every workout. Little Taste of HST

I always stretch the muscle I work after that body part is complete.

A: Mon. & Thur.
Hack Squat 4X regular
Hack Squat 4X Platz Style Super slow on the down. No Weight

Seated Leg Curl Cybex Hams 4X

This is about all I can do with my F’d up shoulder
Hammer Decline Bench x4

Standing Cable Flys x4

Two arm Land minds (Squeeze at the top) x4

Cybex Tricep Hammer Machine x 5 (if they get too big I will skip for a week)

Standing one leg Calf Raise (Body Weight) 30-40ea. and Heavy weighted press 310#
Super set. X6

Ab Crunch Mach. x 6 up 5lb. 15 second rest.
Shoulder rehab. (3 days a week) Mon / Tue. / Fri.

Cardio Stair climbers (If I feel like it)

B: Tue. & Fri.

BO Lat. Raise (on Hammer fly) x4

Cable Standing side Lat. Raise x4

Hammer behind Neck Press (Facing into the bench) x4

Pull Ups x 4 (maybe 10 since I’m a fat a**)

Seated Hammer Row x 4

Strait Bar Curl x 4

Rope Hammer Curls x 4

Seated Hammer Shrug x4 (one week on one week off) they get a little out of proportion.

Reverse Crunch on incline x 6 (15 second rest). 34reps first set.

Cardio (Whatever I feel like)

 

[pistol345]

Sounds like a good workout. I'll have to consider incorporating some of that

 

[Studhorse]

Sounds like a good workout. I'll have to consider incorporating some of that

You do what works for you brother. I responded very well to heavy weight when I was younger and healthy.
you got an excellent base to work with. you could basically do anything you want with it.

 

[pistol345]

Numbers

I've been sore as hell all day. Legs are killing me from squats and my biceps and triceps are still really sore too. Hoping to feel fine in the morning for chest/back

 

[Studhorse]

You sip anything intra workout?

 

[HIT4ME]

Pistol...I haven't been around as much lately but I am catching up on this log a d have to say - great work! As Studhorse said, you are ripped. If you can stay that lean and put on some more muscle you will be impressive. Your leanness has me jealous.

 

[pistol345]

You sip anything intra workout?

Just water

 

[pistol345]

Pistol...I haven't been around as much lately but I am catching up on this log a d have to say - great work! As Studhorse said, you are ripped. If you can stay that lean and put on some more muscle you will be impressive. Your leanness has me jealous.

Thank you sir. I've always been super skinny my whole life and I've taken a lot of sh!t for it. Just been sticking to the plan and slowly growing. I've still got a lot of work to do. Going to the gym now!

 

[pistol345]

Chest/Back day

Incline Bench: 130 x 10, 140 8, 8, 8, 6
DB rows: 60s x 10, 10, 9
Cable flys: 33 x 12, 12, 11, 10
Pull ups: BW x 9, 7, 3 (wtf)
Reverse flys: 22 x 12, 10, 10


Great workout today. Wanted to try going a little heavier and it felt great. Just kept adding weight and my partner was like "you're going crazy today".

Gainzzzz. Also, weighed in at 181.8. still climbing

 

[pistol345]

Took a mini vacation back home for the weekend. I might get a workout in with a buddy if he can get me in his gym. If not, I'll be back at it on Wednesday

 

[Studhorse]

Chest/Back day

Incline Bench: 130 x 10, 140 8, 8, 8, 6
DB rows: 60s x 10, 10, 9
Cable flys: 33 x 12, 12, 11, 10
Pull ups: BW x 9, 7, 3 (wtf)
Reverse flys: 22 x 12, 10, 10


Great workout today. Wanted to try going a little heavier and it felt great. Just kept adding weight and my partner was like "you're going crazy today".

Gainzzzz. Also, weighed in at 181.8. still climbing

nice workout! good to hear the strenght is going up.
I poop out on pull ups as well. I will be like 15,13,10,2

 

[Studhorse]

Took a mini vacation back home for the weekend. I might get a workout in with a buddy if he can get me in his gym. If not, I'll be back at it on Wednesday

most will let a visitor in for free or charge you like 5 bucks.

 

[pistol345]

Ive been out of town/the gym for a week. Back to it tomorrow morning. Starting to look fat IMO

 

[pistol345]

yea yesterday was a disaster. I woke up 2.5 hours late and not only missed my workout, but got to work late! I just started the 2nd half of my training program at work and it's the most demanding thing I've ever done in my life. 12+ hour days every day. I'm getting back in the gym tomorrow dammit. Don't worry!

 

[pistol345]

Forgot to post my workout but I did go on Friday morning. Did shoulders and biceps.

Just got back from a midnight gym session. Tris/ forearms

Dips: BW x 12, 12, 12
Close grip bench: 95 x 10, 9, 9
Overheads DB extensions: 50 x 12, 12, 10
Wrist curls: 99 x 15, 15, 12
Overhand wrist curls: 35 x 12, 10, 10
Tricep kickbacks: 12.5 x 12, 12, 10
Reverse BB curls: 35 x 10, 10, 8


Didn't take long but felt good. Weighed in at 182.0 as well

 

[pistol345]

The shame... Way too much fat today

 

[pistol345]

Leg day!

Squats: 185 x 10, 225 x 7, 6, 6
Romanian deadlifts: 130 x 12, 12, 12
Leg extensions: 110 x 10, 11, 10
Seated calf extensions: 155 x 12, 11, 11
BB calf raises: 170 x 12, 10, 10


Solid workout. Legs have felt really tired all week and even worse under extra weight. Still had a decent workout tho

 

[pistol345]

Yesterday's numbers. Killed it!

 

[rtmilburn]

Yesterday's numbers. Killed it!

Nice bro keep up the good work

 

[pistol345]

Ate like an angel all day which allowed me to have a fatty meal from the Mexican restaurant up the street. Stuffed and buffed.

 

[pistol345]

Another day down. Going to try to workout in the morning, but we have an early meeting so is have to get up at like 5. We'll see

 

[pistol345]

Yea I got in a good workout the other day. Then had an off day today. I was planning to workout in the morning tomorrow but I'm pretty far behind on sleep and I don't think I can handle it. Still eating right and doing what I can