Progress/training log part 2:getting beary serious

[RodgerThat]

Picture from earlier, my gut is damn near nonexistent, hoping these last 20 pounds make a nice difference in my chest.View attachment 67421

Shit man you gotta toss that up in the transformation thread you look completely different!

 

[insaiyan93]

Well tonight wasn't perfect, but certainly a step in the right direction.

1.skwaatss 4x3 315lb 4x2 225lb 3x8 135lb
2.deadlifts 425x1 405x2 365x4
3.lat pulldown 5x10 130lb
4.t bar row 3x8 2 plates
No cardio today as i took my roomies dog for a decent walk earlier.

Top set of deadlifts was supposed to be 460x1 425 was pretty tough so i decided to go for 450x1 but it stuck right at my knees, probably would have got 440 if i had gone for that instead.
All in all though it was the best workout ive had in weeks, other than that top deadlift single i hit all the prescribed numbers so im pretty happy, i really needed this haga

 

[RodgerThat]

Well tonight wasn't perfect, but certainly a step in the right direction.

1.skwaatss 4x3 315lb 4x2 225lb 3x8 135lb
2.deadlifts 425x1 405x2 365x4
3.lat pulldown 5x10 130lb
4.t bar row 3x8 2 plates
No cardio today as i took my roomies dog for a decent walk earlier.

Top set of deadlifts was supposed to be 460x1 425 was pretty tough so i decided to go for 450x1 but it stuck right at my knees, probably would have got 440 if i had gone for that instead.
All in all though it was the best workout ive had in weeks, other than that top deadlift single i hit all the prescribed numbers so im pretty happy, i really needed this haga

We will do a complete re-evaluation come Wednesday so you aren't killing yourself bud, once you've weighed in and completed the week I'll tweak a few things so you aren't getting beat up and run down

 

[insaiyan93]

We will do a complete re-evaluation come Wednesday so you aren't killing yourself bud, once you've weighed in and completed the week I'll tweak a few things so you aren't getting beat up and run down

Sounds good brotha

 

[insaiyan93]

Ok workout

1.front squat 4x3 165lb
2.skwaat 4x3 295lb
3.bench 3x10 135lb
4.deadlift supposed to be 3x6 365lb got 1x6 barely and on the next set i could tell it was a no go so i just split the remaining sets into a 4x3
5.shrugs 4x12 225lb 1x20 135lb

Hour nap turned into a considerably longer nap so im just getting out of her at 4 am, gonna go eat something and try and sleep a couple more hours

 

[insaiyan93]

Oh now that im home before i conk out and forget..

Oh yeah by the way @franchise24 fuck you... lol just kidding.

Was gonna say i started doing that stretch that you reccomended for shoulder mobility where you hold onto the bar in the rack and get it as far down your back as you can while keeping your wrists straight and i think it has been helping, last few squat sessions i have been getting the bar into better position easier, and squatting with zero pain in my tricep/elbow, shoulder like i was, so thanks for the good tip, amoebro.

 

[franchise24]

Oh now that im home before i conk out and forget..

Oh yeah by the way @franchise24 fuck you... lol just kidding.

Was gonna say i started doing that stretch that you reccomended for shoulder mobility where you hold onto the bar in the rack and get it as far down your back as you can while keeping your wrists straight and i think it has been helping, last few squat sessions i have been getting the bar into better position easier, and squatting with zero pain in my tricep/elbow, shoulder like i was, so thanks for the good tip, amoebro.

Lol. Any time bro. I'm glad I could help. Trying to do my part and pass along info that is helpful.

 

[franchise24]

Oh now that im home before i conk out and forget..

Oh yeah by the way @franchise24 fuck you... lol just kidding.

Was gonna say i started doing that stretch that you reccomended for shoulder mobility where you hold onto the bar in the rack and get it as far down your back as you can while keeping your wrists straight and i think it has been helping, last few squat sessions i have been getting the bar into better position easier, and squatting with zero pain in my tricep/elbow, shoulder like i was, so thanks for the good tip, amoebro.

Now all we need is @theprodgicalson to get the prehab/rehab mobility and recovery thread going and stickied. That is going to be an awesome thread.

On another note that thread that @Perrin Aybara created with maxing to often should be stickied as well.

 

[insaiyan93]

Now all we need is @theprodgicalson to get the prehab/rehab mobility and recovery thread going and stickied. That is going to be an awesome thread.

On another note that thread that @Perrin Aybara created with maxing to often should be stickied as well.

And i would add rodgerthats guide for creating strength based programs.

 

[franchise24]

And i would add rodgerthats guide for creating strength based programs.

Yeah that is another good thread that needs a sticky.

 

[insaiyan93]

Holy shit i am glad i started lifting for strength reasons. Should of seen the giant doors we just got in that me and the driver had to unload..9ft tall, 5.5ft wide or so, fuckin quarter inch glass in metal frames, motherfuckers must have 400lbs and as awkward as you can imagine.

Glass is a pain in the ass, it is the heaviest yet flimsiest most breakable shit in the world lol

 

[insaiyan93]

Just accessory stuff tonight

1.BOR overhand 8x8 135lb
2.pullup with band 4xamrap 7 6 5 5
3.tri pushdown 4x16 130lb
4.cable low to high 3x12 50lb
5.reverse fly 3x12 20lb
6.supposed to be pushup 3xamral but skipped them, had to move those doors a second time today to load onto a truck and we had to tip them onto their sides being the strongest and tallest it fell to me to be on the bottom catching these heavy ass doors overhead and lowering my end down, anyways shoulders were feeling a little funky and pushing movements tend to aggrivate that so i just skipped em.

I am just exausted, but enjoying the job as i get better at it. Had the boss tell me i was doing a great job and picking up everything exceptionally fast, and that the other employees had all mentioned i was doing really well so that was a good confidencd boost because i really wanna keep this job ao it's good to know im on the right track.

Looking forward to the weekend and some rest, plus the homie @RodgerThat has authorized a cheat meal on Sunday after my last workout so im looking forward to having myself a few slices of pizza that I've been craving lately haha.

Doing well with food intake, although with the added physical activity i sm having to be a little more careful that i dont fill out my macros too early in the day and save enough for pre/post workout as my appetite is just through the roof.

 

[insaiyan93]

Ok, so here's the skinny, sort of weird fuckin series of events last night.

So i woke up last night at like 11 to go lift and the power was out at my house,couldn't see shit to get up and get my things together and shower, and couldn't cook anything. Bizarre power outage, no bad weather or anything, thinking maybe someone took out a pole or something.

So anyhow i figure i would just sleep for a couple hours, which i did. Got up n got to the gym and such and they have it closed up untill like 2 or 3 pm today. They are doing some sort of gisnt fitness fundraiser bullshit so just looks like im out of luck for yesterday, ate little enough to treat it like a rest day.

Anyways, gonna catch waaaaaaay up on sleep today and then hit bench dsy later this evening.

 

[insaiyan93]

Bleh workout kind of

1.bench supposed to be 5x5 205lb hit rpe 10 on rep 4 first set so dropped to 195 and did the same so did the remaining sets with 185lb
2.incline dumbbell 3x12 60 70 75
3.incline flys 4x12 40 45 50 55
4.tri push down 4x12 140lb
5.straight bar curl 3x8 70lb
6.hammer curls 3x8 30lb

 

[insaiyan93]

1.squat supposed to be 6x3 305lb got 4x3 and then 3x2 305lb
2.deadlift supposed to be 12x1 405lb got 7x1 405 and 5x1 365
3.latpulldown 5x10 120lb
4.leg press 4x20 assuming the sled weighs 45lbs i did 225 275 315 405 pyramid

5.4 rounds HIIT

Fuck that was a long one, but now it's time to go enjoy some foods i dont generally get to enjoy haha.

 

[insaiyan93]

Well....i did it @RodgerThat cheat meal accomplished to the max lmao

Just bought a frozen thin crust pizza and doctored it up with fresh pineapple, tomato, purple onion and a lil extra chee.
A glass of a delicious, ice cold, IPA

And to top it off....

A slice of the finest dessert known to man, strawberry cheesecake

Which i accidentally got a little got a little overzealous and ate most of before i remembered to get a picture haha

And now im here...

Hahahahahahhaha

 

[franchise24]

Well....i did it @RodgerThat cheat meal accomplished to the max lmao

Just bought a frozen thin crust pizza and doctored it up with fresh pineapple, tomato, purple onion and a lil extra chee.View attachment 68176
A glass of a delicious, ice cold, IPA
View attachment 68177
And to top it off....

A slice of the finest dessert known to man, strawberry cheesecakeView attachment 68178

Which i accidentally got a little got a little overzealous and ate most of before i remembered to get a picture haha

And now im here...
View attachment 68179
Hahahahahahhaha

Took full advantage of that cheat meal.

 

[insaiyan93]

Took full advantage of that cheat meal.

Ooooh yes i did, @Perrin Aybara and i agreed that if you never stop eating it's technically all just one meal! Lmao

 

[franchise24]

Ooooh yes i did, @Perrin Aybara and i agreed that if you never stop eating it's technically all just one meal! Lmao

I like that way of thinking. Are you still eating? Lol

 

[insaiyan93]

I like that way of thinking. Are you still eating? Lol

That's a negative, i made short work of it haha.

Just sitting here kind of wishin i had a Newport, i dont smoke any more but that meal was on point with some great sex, and a smoke would hit the spot hahaha.