insaiyan93
New Member
Oh jeeze I wish haha that should have said 135lb it autoincorrected lol
MESO-Rx
Anabolic Steroids
Progress/training log part 3: Operation retard strengthstrength
- Thread starter insaiyan93
- Start date
insaiyan93
New Member
Pretty good night tonight
1.squat 4x3 8RPE 350lb definitely a volume pr with that weight
2.bench 3x3 8RPE 205lb
3.front squats just goofing around worked up to a pr of 285lb then tried for 315lb but missed it, almost fuckin had it though and think I could probably get it if I hadn't done squats first
4.incline DB press 4x6 80lb
Just screwing around before I get back on to regular training.
1.squat 4x3 8RPE 350lb definitely a volume pr with that weight
2.bench 3x3 8RPE 205lb
3.front squats just goofing around worked up to a pr of 285lb then tried for 315lb but missed it, almost fuckin had it though and think I could probably get it if I hadn't done squats first
4.incline DB press 4x6 80lb
Just screwing around before I get back on to regular training.
insaiyan93
New Member
Pretty good night tonight
1.squat 4x3 8RPE 350lb definitely a volume pr with that weight
2.bench 3x3 8RPE 205lb
3.front squats just goofing around worked up to a pr of 285lb then tried for 315lb but missed it, almost fuckin had it though and think I could probably get it if I hadn't done squats first
4.incline DB press 4x6 80lb
Just screwing around before I get back on to regular training.
1.squat 4x3 8RPE 350lb definitely a volume pr with that weight
2.bench 3x3 8RPE 205lb
3.front squats just goofing around worked up to a pr of 285lb then tried for 315lb but missed it, almost fuckin had it though and think I could probably get it if I hadn't done squats first
4.incline DB press 4x6 80lb
Just screwing around before I get back on to regular training.
insaiyan93
New Member
Decent sesh tonight
1.squats 5x5 7RPE 315lb felt good and light as a feather but my left shoulder is feelin a little goofy where the bar sits on my back.
2.incline BB bench 5x5 185lb
3.flat DB bench 4 sets 65x12 85x8 100x5 65x12
4.Leg press 2x20 315lb
5.single leg ext 4x20
1.squats 5x5 7RPE 315lb felt good and light as a feather but my left shoulder is feelin a little goofy where the bar sits on my back.
2.incline BB bench 5x5 185lb
3.flat DB bench 4 sets 65x12 85x8 100x5 65x12
4.Leg press 2x20 315lb
5.single leg ext 4x20
insaiyan93
New Member
Kinda bleh tonight.
1.deadlift worked up to 365 for 1 and my back started feeling fucky. Loaded 405 and I was putting my belt on and I just got a bad feeling in my gut and decided to call it on deads.
2.tri pushdowns and cable curl super set 5xinfinity ascending weight.
3.standing OHP 5x5 135lb
4.preacher curl ss lateral raise 5xinfinity
5.front DB raise ss single are rope pushdowns.
So deadlift night turned into shoulders and arms. A dissapontment but I wanna try and feel better fr this weekend, going to cali to visit my pops and wanna hit the gym with him.
Might take a break from back squats for a bit and focus on fronts for my main squat movement, that seems to be where I keep refucking the left side of my upper back shoulder area.
1.deadlift worked up to 365 for 1 and my back started feeling fucky. Loaded 405 and I was putting my belt on and I just got a bad feeling in my gut and decided to call it on deads.
2.tri pushdowns and cable curl super set 5xinfinity ascending weight.
3.standing OHP 5x5 135lb
4.preacher curl ss lateral raise 5xinfinity
5.front DB raise ss single are rope pushdowns.
So deadlift night turned into shoulders and arms. A dissapontment but I wanna try and feel better fr this weekend, going to cali to visit my pops and wanna hit the gym with him.
Might take a break from back squats for a bit and focus on fronts for my main squat movement, that seems to be where I keep refucking the left side of my upper back shoulder area.
insaiyan93
New Member
Down in cali with the old man, went in and got a workout in at his gym.
1.front squat 4x3 275lb 8RPE
2.bench 3x3 8RPE 225lb 9RPE
3.incline DB bench 4x8 80lb
4.CGBP 135lb plus red mini bands. 5x5 8RPE
5.buncha arm stuff for the pump haha.
Shoulder is still tender so just hit fronts today, no pain. Gonna try and deadlift tomorrow, hopefully will feel ok.
1.front squat 4x3 275lb 8RPE
2.bench 3x3 8RPE 225lb 9RPE
3.incline DB bench 4x8 80lb
4.CGBP 135lb plus red mini bands. 5x5 8RPE
5.buncha arm stuff for the pump haha.
Shoulder is still tender so just hit fronts today, no pain. Gonna try and deadlift tomorrow, hopefully will feel ok.
insaiyan93
New Member
Back in the gym damnit.
Fuck guys I have fallen off my routine a bit after my meet. Just been goofing off too much, having fun but the wrong kind of fun. Not eating as well as I should, and having a few too many drinks but I am getting back n track damnit! We all slip sometimes eh?
Anywaus, started the new program from the man with the plan @RodgerThat tonight
1.front squat 6x3 7RPE 250lb
2.leg extensions 3x20160lb
3.squat 2x20 115lb
4.facepulls 3x10 100lb
5.kettlebell waiter carries 3x30
6.pike handstand practice with feet on box 3 sets
7.4 rounds HIIT cardio 20 kbell swings, 10 tire flips, sprint around the parking lot
Doing front squats as main squat movement for the time being to let my back heal up completely, weather is getting nicer so gonna try and do cardio after each session.
Sitting at about 235-238lb I got. Little fat again on accident but nothing I can't handle, going to be strict on diet and gym and I plan to get back down to 220lb by August for my trip home.
Sorry guys, haven't been around and kinda fucked up but I am back at it and ready to tear shit up!
Fuck guys I have fallen off my routine a bit after my meet. Just been goofing off too much, having fun but the wrong kind of fun. Not eating as well as I should, and having a few too many drinks but I am getting back n track damnit! We all slip sometimes eh?
Anywaus, started the new program from the man with the plan @RodgerThat tonight
1.front squat 6x3 7RPE 250lb
2.leg extensions 3x20160lb
3.squat 2x20 115lb
4.facepulls 3x10 100lb
5.kettlebell waiter carries 3x30
6.pike handstand practice with feet on box 3 sets
7.4 rounds HIIT cardio 20 kbell swings, 10 tire flips, sprint around the parking lot
Doing front squats as main squat movement for the time being to let my back heal up completely, weather is getting nicer so gonna try and do cardio after each session.
Sitting at about 235-238lb I got. Little fat again on accident but nothing I can't handle, going to be strict on diet and gym and I plan to get back down to 220lb by August for my trip home.
Sorry guys, haven't been around and kinda fucked up but I am back at it and ready to tear shit up!
I though it was something I said...
insaiyan93
New Member
Good lil workout tonight, first time deadlifting in what feels like forever haha.
1.floor press 5x5 8.5rpe 205lb
2.Flat DB press 4x8 8rpe 80 90 80 80
3.cable fly 3x16 50lb
4.deadlifts 1x5 9RPE 455lb
5.Romania deadlifts 3x5 315lb
6.supposed to be pull ups 8x2 but I couldn't do it after deads, not even a one, so subbed in heavy lat pulldowns.
7.seated rows 2x20
8.HIIT
Good workout. Deadlift feels good for not lifting for awhile, 455x5 might be a pr not sure. Anywhosers, no back pain from deads so that' righteous.
1.floor press 5x5 8.5rpe 205lb
2.Flat DB press 4x8 8rpe 80 90 80 80
3.cable fly 3x16 50lb
4.deadlifts 1x5 9RPE 455lb
5.Romania deadlifts 3x5 315lb
6.supposed to be pull ups 8x2 but I couldn't do it after deads, not even a one, so subbed in heavy lat pulldowns.
7.seated rows 2x20
8.HIIT
Good workout. Deadlift feels good for not lifting for awhile, 455x5 might be a pr not sure. Anywhosers, no back pain from deads so that' righteous.
Last edited:
insaiyan93
New Member
Pretty good sesh tonight
1.front squat 5x5 8.5rpe 225lb did these beltless that' probably some kind of beltless volume pr.
2.leg press 2x20 9.99 rpe 405lb
3.overhead squat 3x6 lol fucking hardest thing I have ever done. Tried to start with just the 45lb bar and no dice, grabbed a 200lb fixed bar and still questionable so just used a stick lol
4.DB overhead press 3x8 60 70 60
5.single arm 45 degree lateral raise 315
6.timed burps to failure went for a minute, that was pretty brutal and I hate them haha
1.front squat 5x5 8.5rpe 225lb did these beltless that' probably some kind of beltless volume pr.
2.leg press 2x20 9.99 rpe 405lb
3.overhead squat 3x6 lol fucking hardest thing I have ever done. Tried to start with just the 45lb bar and no dice, grabbed a 200lb fixed bar and still questionable so just used a stick lol
4.DB overhead press 3x8 60 70 60
5.single arm 45 degree lateral raise 315
6.timed burps to failure went for a minute, that was pretty brutal and I hate them haha
insaiyan93
New Member
Decent session
1.slanger bench 4x3 9RPE 245lb
2.bench 2x12 115lb
3.single arm DB bench press 4x6 80lb
4.deadlift 8x3 7RPE 365lb
5.clean pulls 4x3 9RPE 205lb
6.lat pulldowns 4x12
7.cabe crossover rows 4x8
Good session. Took it easy on deads, sore and fatigued from the weeks workouts, gotta get the body back up to maximum performance haha.
1.slanger bench 4x3 9RPE 245lb
2.bench 2x12 115lb
3.single arm DB bench press 4x6 80lb
4.deadlift 8x3 7RPE 365lb
5.clean pulls 4x3 9RPE 205lb
6.lat pulldowns 4x12
7.cabe crossover rows 4x8
Good session. Took it easy on deads, sore and fatigued from the weeks workouts, gotta get the body back up to maximum performance haha.
insaiyan93
New Member
Good workout tonight.
1.front squat 6x3 7.5RPE 255 260 255 255 255 255
2.leg extensions 3x20
3.back squat 2x20 115lb
4.OHP 5x5 8rpe 135lb
5.snatch grip shrugs 2x20 225lb
6.facepulls 3x10
7.kbell waitress carries 3x30
8.pike handstand practice from waist high box' 3 sets hold as long as possible.
1.front squat 6x3 7.5RPE 255 260 255 255 255 255
2.leg extensions 3x20
3.back squat 2x20 115lb
4.OHP 5x5 8rpe 135lb
5.snatch grip shrugs 2x20 225lb
6.facepulls 3x10
7.kbell waitress carries 3x30
8.pike handstand practice from waist high box' 3 sets hold as long as possible.
insaiyan93
New Member
Damn fine workout tonight
1.floor press 5x5 8.5rpe 3 sets at 210 2 sets 205lb
2.flat DB press 4x8 8RPE 80 80 70 70
3.cable Flys 4x16
4.deadlft 1x3 9RPE 475lb PR!!
5.double paused deadlift 3x5 7RPE 275lb beltless
6.pull ps 8x2 actually managed to get 2 on a couple sets
7.seated rows 3x20
Fuckin solid, 475x3 is a nice little deadlift pr for me. I was super gassy tonight so bracing was difficult and I felt like puking so the reps weren't the most perfect formwise, no hitching or anything just not my usual gracefulness but fuck it I ain't complainin.
Double paused deadlifts...what can I say? Not very fun hahaha.
1.floor press 5x5 8.5rpe 3 sets at 210 2 sets 205lb
2.flat DB press 4x8 8RPE 80 80 70 70
3.cable Flys 4x16
4.deadlft 1x3 9RPE 475lb PR!!
5.double paused deadlift 3x5 7RPE 275lb beltless
6.pull ps 8x2 actually managed to get 2 on a couple sets
7.seated rows 3x20
Fuckin solid, 475x3 is a nice little deadlift pr for me. I was super gassy tonight so bracing was difficult and I felt like puking so the reps weren't the most perfect formwise, no hitching or anything just not my usual gracefulness but fuck it I ain't complainin.
Double paused deadlifts...what can I say? Not very fun hahaha.
insaiyan93
New Member
Missed last night. Fell asleep on the couch after work and didn't wake up tI'll 2 am lol.
Not too bad tonight.
1.slang r bench 6x2 8.5rpe 250lb
2.bench press 2xamrap 40% 1rm 95lb 1x36 1x32
3.1 arm DB press 4x6 80lb
4.deadlift 10x2 7RPE 2 min rest 315lb beltless
5.supposed to be clean pulls but I skipped these, I was having some pain in my hip in the bent over position
6.lat pulldowns 4x12
7.cable cross rows 4x8
Not bad, had a long day of working out in the sun and I think I am still fried from that heavy triple earlier in the week so took it easy on deads.
Not too bad tonight.
1.slang r bench 6x2 8.5rpe 250lb
2.bench press 2xamrap 40% 1rm 95lb 1x36 1x32
3.1 arm DB press 4x6 80lb
4.deadlift 10x2 7RPE 2 min rest 315lb beltless
5.supposed to be clean pulls but I skipped these, I was having some pain in my hip in the bent over position
6.lat pulldowns 4x12
7.cable cross rows 4x8
Not bad, had a long day of working out in the sun and I think I am still fried from that heavy triple earlier in the week so took it easy on deads.
I've been adding amrap sets in at the end of a chest day, love it. The muscle fatigue gets pretty heavy when I throw them in. Also really liking using a barbell and holding it about half way down my range of motion on a flat bench. I'll throw a light weight on, unrack and hold at halfway down for 60 seconds. Hard as fuck. I'll throw those in on non chest days. 2 or 3 sets of them, so like 3 minutes of effort. I swear i feel my chest muscles individually vibrate when i do this.
insaiyan93
New Member
Yeah the amraps are a real doozy, even with basically no weight on the bar, gives my chest that nice warm hurt feeling lol.
Gobuckeyes0122
Well-known Member
We definitely all slip up sometimes. But it’s getting back on track that counts. Good job man realizing it and correcting it. Not everybody can.
insaiyan93
New Member
Pretty good workout tonight.
1.front squats 6x3 8RPE 275lb
2.leg ext 3x20
3.squat 2x20 115lb
4.OHP 5x5 8rpe 4 sets with 145lb 1 set with 135lb
5.snatch grip OHP 3x6 6rpe 85lb
6.facepulls 3x10
7.kbell waitress carries 3x30
8.pike handstand practice 3 sets
Fuck man felt a twinge in my back on those light squats, thinking I might go get that checked out at this point cuz something is obviously wrong back there, pissing me off.
1.front squats 6x3 8RPE 275lb
2.leg ext 3x20
3.squat 2x20 115lb
4.OHP 5x5 8rpe 4 sets with 145lb 1 set with 135lb
5.snatch grip OHP 3x6 6rpe 85lb
6.facepulls 3x10
7.kbell waitress carries 3x30
8.pike handstand practice 3 sets
Fuck man felt a twinge in my back on those light squats, thinking I might go get that checked out at this point cuz something is obviously wrong back there, pissing me off.
insaiyan93
New Member
Pretty good workout tonight.
1.front squats 6x3 8RPE 275lb
2.leg ext 3x20
3.squat 2x20 115lb
4.OHP 5x5 8rpe 4 sets with 145lb 1 set with 135lb
5.snatch grip OHP 3x6 6rpe 85lb
6.facepulls 3x10
7.kbell waitress carries 3x30
8.pike handstand practice 3 sets
Fuck man felt a twinge in my back on those light squats, thinking I might go get that checked out at this point cuz something is obviously wrong back there, pissing me off.
1.front squats 6x3 8RPE 275lb
2.leg ext 3x20
3.squat 2x20 115lb
4.OHP 5x5 8rpe 4 sets with 145lb 1 set with 135lb
5.snatch grip OHP 3x6 6rpe 85lb
6.facepulls 3x10
7.kbell waitress carries 3x30
8.pike handstand practice 3 sets
Fuck man felt a twinge in my back on those light squats, thinking I might go get that checked out at this point cuz something is obviously wrong back there, pissing me off.
insaiyan93
New Member
Pretty good workout tonight.
1.front squats 6x3 8RPE 275lb
2.leg ext 3x20
3.squat 2x20 115lb
4.OHP 5x5 8rpe 4 sets with 145lb 1 set with 135lb
5.snatch grip OHP 3x6 6rpe 85lb
6.facepulls 3x10
7.kbell waitress carries 3x30
8.pike handstand practice 3 sets
Fuck man felt a twinge in my back on those light squats, thinking I might go get that checked out at this point cuz something is obviously wrong back there, pissing me off.
1.front squats 6x3 8RPE 275lb
2.leg ext 3x20
3.squat 2x20 115lb
4.OHP 5x5 8rpe 4 sets with 145lb 1 set with 135lb
5.snatch grip OHP 3x6 6rpe 85lb
6.facepulls 3x10
7.kbell waitress carries 3x30
8.pike handstand practice 3 sets
Fuck man felt a twinge in my back on those light squats, thinking I might go get that checked out at this point cuz something is obviously wrong back there, pissing me off.
Similar threads
