Progress/training log part 3: Operation retard strengthstrength

[insaiyan93]

Workout tonight was
1.squat 6x3 7rpe 315lb
2.slanger bench 3x3 8RPE 225lb
3.tempo bench 3x3 7RPE 185lb
4.front squat 4x4 9RPE 225lb beltless
5.incline DB bench 4x6 7RPE 80lb

 

[insaiyan93]

Tonights workout was

1.sumo deadlift 6x3 8RPE worked up to 405x3 which was like a hundred pound pr but i looked at the video and my form was so ugly i dropped to 365 for remaining sets. I do not think my body is built for sumo, even with lower weights i just don't get into very good position but i just wanted to do something different tonight.

2.stiff leg deads 4x10 225lb

3.chinups 6x3 i have never done these before but just thought i would try for fun and was surprised to find i could actually do a few

4.preacher curls with ez bar 4x10

5.hammer curls 4x15 25lb

Just gonna do a push pull legs aplit untill we are past the holidays, dont want to start the new program and have to miss almost a whole week while i am out of town, so nothin too crazy for the next few weeks.

 

[insaiyan93]

Good little lwg day today.

1.Squat 6x3 8RPE 275lb beltless
2.leg extensions 4x10 250lb
3.single leg leg press 4x10 1 plate per side
4.hamstring curls 4x10 80lb
5.lunges 4x10 5 per leg 50lb DB per hand

Decided for the next couple weeks might work on some beltless stuff as much as possible, i really really hate it and it makes me feel weak but it is probably good for me lol.

Pretty brutal workout for not being particularly heavy, just a bunch of repa and exercises i usually ignore because they are tedious haha.

 

[insaiyan93]

Fun little push workout tonight

1.paused bench 6x3 8RPE 205lb
2.cable crossover super set with rope pushdown 4x12-15
3.incline BB bench 5x5 3 sets 185lb 2 sets 165lb
4.skullcrusher superset with CGBP 4 sets 8-12 reps

Not too bad, bench felt ok but underwhelming as usual, going to be sticling with paused bench as much as possible. I really really need to get my bench numbers up lol

 

[insaiyan93]

Good pull day today, back and bis and some shoulder and trap stuff

1.deadlift 6x3 8RPE 2 sets 455lb 3 sets 435lb 1 set 405lb didn't move quite as easily as i thought they were going to but thats ok

2.BOR 4x10 135lb

3.seated cable rows close grip superset with cable bicep curls 4x10-12 reps

4.lateral raises superset with concentration curls 4x12-15

5.barbell shrugs 135x20 225x20 315x15 405x10 315x15 225x20

Good little session can't complain.

My girl pulled 205lb today and i am just proud as hell, 3 months ago she could only pull about 95lbs haha. Chick is kicking ass

 

[theprodgicalson]

I absolutely hate beltless squats with anything over 75%. I really should do a beltless squats more. I'm good with doing deads beltless.

So basically what I'm saying is props for sticking with beltless. I always cave after one session and throw it back on

 

[insaiyan93]

I absolutely hate beltless squats with anything over 75%. I really should do a beltless squats more. I'm good with doing deads beltless.

So basically what I'm saying is props for sticking with beltless. I always cave after one session and throw it back on

Yeah they suck pretty bad, but i figured it's just gonna be for a few weeks and it'll maybe be beneficial so why not.

 

[GIVEitUP]

Great job on your progress so far keep grinding

 

[insaiyan93]

Great job on your progress so far keep grinding

Thanks man, i appreciate it!

 

[insaiyan93]

Sadly have not been to the gym this week, been under the weather and a little overwhelmed at work with the holidays coming up. Not happy about it but will hopefully be feeling better and back to it this next week. Just a little update so you all didn't think I'm goving up or anything lol

 

[insaiyan93]

Finally got back after it today!
Did a push pull combo since my schedule isn't gonna let me get a woekout in tomorrow, still feelin sick but fuck it felt great to get in the gym again!

1.deadlift 4x3 7RPE with 405lb final set was an 8RPE amrap for 8 reps

2.comp bench 4x3 8RPE 205lb

3.lat pulldown 4 sets 130x10 160x8 180x6

4.incline BB bench 3x3 185lb

5.bi tri ss ez bsr curls 4xamrap and standing OH tri extension with ez bar 4xamrap

 

[mghoward74]

Got a question for yah

Do you think it was hard work or genetics that got you to where you are today?

I wonder I you remeber this heated debate a year or 2 ago

Think it was hard work Sir.

Respectfully

 

[insaiyan93]

Got a question for yah

Do you think it was hard work or genetics that got you to where you are today?

I wonder I you remeber this heated debate a year or 2 ago

Think it was hard work Sir.

Respectfully

I think you might be right, i have come a long way and even though i definitely favor my father quite a bit and definitely got alot from him none of it came easy.

So i will eat my words and say i was wrong, and a bit of an ass.

No hard feelings?

 

[insaiyan93]

Hot shoulders and biceps tonight

1.standing OHP 6x3 8RPE 155lb

2.lateral raise 4x20 20lb SS straight bar curls 4x6-8 80lb

3.seated DB OHP 4x10 50lb

4.rear delt flys 4x20 15lb SS hammer curls 4x12 25lb

5.HIIT session 30 second battle ropes, 25 jumping jacks, 5 explosive box jumps on to 3 ft box from about 4 feet away, 15 second rest x4

Nice little workout. Putting on a couple pounds over the holidays but i am back on top of diet and reintroducing HIIT sessions after my workouts (when time permits) to burn some of them holiday calories off haha

 

[insaiyan93]

Legs tonight.

1.squats 6x3 8RPE 315lb

2.front squats 4x10 135lb

3.hamstring curls 4x12

4.leg extension 4x12

Kept it simple tonight, very tired and remembering why i dont usually do my workouts on Thursdayfriday.

Feeling good to be back in the gym but feeling weak on squats, not too worried though as its probably mostly from fatigue and i just gotta get back in the groove.

No HIIT tonight, it's getting late and the girlfriend had to wake up early ro get ready for work and i have to get up early to make her breakfast or else she wont eat hahaha.

 

[theprodgicalson]

What a good boyfriend you are!

10 reps of front squats makes me want to puke just thinking about it. i have a 3x8 of front squats today after i deadlift that im REALLY not looking forward to. If there is one muscle group i hate getting a pump the most, its definitely quads.

 

[insaiyan93]

What a good boyfriend you are!

10 reps of front squats makes me want to puke just thinking about it. i have a 3x8 of front squats today after i deadlift that im REALLY not looking forward to. If there is one muscle group i hate getting a pump the most, its definitely quads.

Well i try to be, i know how miserable i am if i don't have breakfast, and i know she wont take the time to cook something because she is even less of a morning person than i am haha

but it's a good trade off..i make her breakfast and go outside to get her car warm for her, and she rubs my head and washes my meal prep containers when i come home from work, it's the little things.



Sets of 10 are definitely a downer, but not too terrible with light weight, i just try and knock em out fast as i can. I can relate to the quad pump though, fuckin killin me this morning.

 

[theprodgicalson]

she rubs my head

THE EFFING BEST THING.

....well one of the best things...

My GF is a LMT and her neck/head massages are mind blowing. basically puts me right to sleep.

 

[insaiyan93]

THE EFFING BEST THING.

....well one of the best things...

My GF is a LMT and her neck/head massages are mind blowing. basically puts me right to sleep.

Yeah idk what it is about it but it is extremely relaxing haha.

Plus now that she is stronger i can really have her dig into my back when it's all stiff, when she first moved in i could barely feel her hands on me but now after a few months of lifting she can really get in there, especially with the kacrosse ball as an aid haha

 

[insaiyan93]

Took a righteous little chunk out of my hand tonight, fuckin hell it hurts lol. Probably gonna be straps for deadlifts this week.