ruckin
Member
High 240s first thing in the morning right now. I'm feasting right now though so maybe 250 tomorrow morning.
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Ruckin's dbol/test/eq log
- Thread starter ruckin
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ruckin
Member
Power clean: 235x1x6
Press: 165x8,8,10
Squat (paused atg): 310x8x4
Bench: 255x10x3
Rack pulls: 455x5x3 (pulled from just below my knees)
Chin ups: 256x6x3
Db Shrugs: 75sx20,20,21 (~1 min rest)
GHRs: bwx8x2
Face pulls: 190x15,4,3,2 (rp set)
I had a nice big chipotle burrito and chips a little before lifting as my pre workout. Ugh it was so good.
Solid workout again, except for my cleans. Idk why but my technique was shit for them tonight. Gonna stay at 235 again for Saturday and fix that before I up the weight more. Aside from that everything went well. Up 25 lbs now on my squat work set weight, and less than 2 weeks in.
I decided to try doing my rack pulls from a little lower this time, about 3 inches lower than usual, so the bar was starting just under my knees. Boy oh boy, I can't believe how much harder they were. My lats are fucking smoked from them too, I'm really surprised how much more I felt them just from lowering the height a little. Definitely gonna stick to this new starting height for those.
Press: 165x8,8,10
Squat (paused atg): 310x8x4
Bench: 255x10x3
Rack pulls: 455x5x3 (pulled from just below my knees)
Chin ups: 256x6x3
Db Shrugs: 75sx20,20,21 (~1 min rest)
GHRs: bwx8x2
Face pulls: 190x15,4,3,2 (rp set)
I had a nice big chipotle burrito and chips a little before lifting as my pre workout. Ugh it was so good.
Solid workout again, except for my cleans. Idk why but my technique was shit for them tonight. Gonna stay at 235 again for Saturday and fix that before I up the weight more. Aside from that everything went well. Up 25 lbs now on my squat work set weight, and less than 2 weeks in.
I decided to try doing my rack pulls from a little lower this time, about 3 inches lower than usual, so the bar was starting just under my knees. Boy oh boy, I can't believe how much harder they were. My lats are fucking smoked from them too, I'm really surprised how much more I felt them just from lowering the height a little. Definitely gonna stick to this new starting height for those.
This is the way i was told to do them. a couple inches below your knees. I feel the are completely useless if they are any higher than that, and will have very little carry over.
i cant wait for my gym to get a GHR. they're supposed to soon
ruckin
Member
Yeah they're definitely way more effective this way. I can feel the improved carry over to my deadlift just from that one workout.
My current gym is the only place outside of the internet I've ever seen a ghr. I love it, it's a shame they aren't more common.
My new gym has a GHR. It's awesome.
If one of you Gents could LMK WTF a GHR is I would appreciate it.
As a matter of fact I just learned what LMK stands for the other day....knowledge is power!!! lolIf one of you Gents could LMK WTF a GHR is I would appreciate it.
It's a great machine to target hamstrings and glutes. Ghr stands for glute ham raise.
Thanks. I can't believe it my ghetto gym has one.
ruckin
Member
Yeah they're great for extra hamstring work. I honestly probably wouldn't do them if I didn't play a field sport, but the benefit they have of strengthening the knee joint for injury prevention is priceless for me. I've been blessed to never have a knee problem, and I'd like that trend to continue lol.
ruckin
Member
I've been thinking and I'm probably gonna start adding in some extra bicep work. I don't particularly care about having big aesthetic biceps, but I'm doing it more for elbow health. My triceps are pretty dominant compared to my biceps, and I'm thinking that this may be a primary reason for the tricep tendinitis I've been getting on/off for years. I'm not experiencing any pain right now, but I'd rather fix the imbalance now and never have to deal with it again. The only reason I'm hesitant is because I don't wanna get into the habit of just throwing whatever pops into my head into my training program, and end up doing too much shit.
I've been specifically trying to limit my isolation/accessory work to 2 or less weak points, and I'm already doing traps (shrugs) and rear delts (face-pulls).
Maybe I could alternate curls with face pulls each workout like I do with deads and rack pulls... I'm probably overthinking this.
I've been specifically trying to limit my isolation/accessory work to 2 or less weak points, and I'm already doing traps (shrugs) and rear delts (face-pulls).
Maybe I could alternate curls with face pulls each workout like I do with deads and rack pulls... I'm probably overthinking this.
If programming allows it, just add in a 4th day for other minor lifts or do it one day post conditioning work
ruckin
Member
I think I'm just gonna hold off on adding in curls for now, after thinking about it some more. I forgot that I'm doing chin ups 3x per week now and I've never done them this much before, so I'll see if that brings my biceps up to speed before I start adding in more work for them.
Good ideas though for if I end up changing my mind later if I start to feel the chins aren't working enough.
ruckin
Member
I had to split up my workout between 2 days again. You guys wouldn't believe me if I told you how busy I've been. I barely had an hour to get in the gym today to do this:
Power clean: 235x1x6
Press: 170x8x3
Squat (paused atg): 315x8x4
I'm pretty happy with this workout. Back pumps from the squats killed me though. Definitely the most intense it's felt so far. I'm stoked about getting up to 315 for my squats, that's 30 lbs I've added in just 15 days already. My technique on the cleans was much better today too, so I'll add weight to those on Tuesday when I plan to do them again.
Gonna do the rest of the intended workout tomorrow.
Power clean: 235x1x6
Press: 170x8x3
Squat (paused atg): 315x8x4
I'm pretty happy with this workout. Back pumps from the squats killed me though. Definitely the most intense it's felt so far. I'm stoked about getting up to 315 for my squats, that's 30 lbs I've added in just 15 days already. My technique on the cleans was much better today too, so I'll add weight to those on Tuesday when I plan to do them again.
Gonna do the rest of the intended workout tomorrow.
ruckin
Member
Paused Incline press: 200x10x3
Deadlift: 445x1x10 in 7 minutes
Chin ups: 261x6x3
Db Shrugs: 80sx17x3 (~1 min rest)
Db curls: 40sx12,3 (rest-pause set)
Face pulls: 100x20
Deads felt great, bar speed is still pretty good on them. I'm looking forward to using 455 next time. Hopefully I'll be using close to 500 for these work sets by the time I'm done with the dbol.
Deadlift: 445x1x10 in 7 minutes
Chin ups: 261x6x3
Db Shrugs: 80sx17x3 (~1 min rest)
Db curls: 40sx12,3 (rest-pause set)
Face pulls: 100x20
Deads felt great, bar speed is still pretty good on them. I'm looking forward to using 455 next time. Hopefully I'll be using close to 500 for these work sets by the time I'm done with the dbol.
If you're just mixing up some milk, PB, powder, and maybe a little bit of ice a Magic Bullet would probably work. Which ya can get just about anywhere for $40.
If you're gonna be mixing up some whole fruits (frozen are the best), whole vegetables, big chucks of ice I would get the Nutri Ninja for around $80.
Nutri Ninji IQ is about $110. This is the one I've been lookin' at just haven't pulled the trigger on it...yet!!
I've used blenders in the past and the problem is there's so much of your shake gets stuck to the sides and the bottom you really have to eat it right out the pitcher you blended in. Its a pain in the ass bc of the blades at the bottom of the pitcher. These new fancy blenders ya ain't gotta worry bout that.
This is the one im wanting to get as soon as I can. Call me crazy but im going to blend my chicken breasts up an drink them bitches lmfao. Mmm bahaha
You guys are lucky to have GHRs in your gym. I've never even seen one in real life and I've always wanted to try them out.
Good lifts, too, @ruckin, I do something similar with limiting myself to two isolations. I'm currently doing rows and abs two days a week and chin ups and hammer curls on the other two. Face pulls I don't usually count though, if I feel like doing them at the end I just throw in a couple sets of 15.
Good lifts, too, @ruckin, I do something similar with limiting myself to two isolations. I'm currently doing rows and abs two days a week and chin ups and hammer curls on the other two. Face pulls I don't usually count though, if I feel like doing them at the end I just throw in a couple sets of 15.
ruckin
Member
Post workout meal. I love pizza way too much in case you guys haven't noticed yet.
I almost threw up just thinking about that.This is the one im wanting to get as soon as I can. Call me crazy but im going to blend my chicken breasts up an drink them bitches lmfao. Mmm bahaha
ruckin
Member
Thanks brother. Yeah I decided to start throwing in a rest-pause set of curls today. It only takes a minute or two and I think the benefit will be worth it so I said fuck it.
Lmfao, just think how much quicker that pizza would go down liquefied bahaha
I don't think I'm advanced enough for pizza smoothies yet.
