Summer cycle

[ROB581211]

Well it's been a little bit rough getting back into the swing of things. Yesterday I did chest and it went so so. Gym was packed and ended up doing incline DB first. Felt good just haven't had the good nutrition needed to have a killer workout.

Incline DB
60 x 15
80 x 12
90 x 12
100 x 10
110 x 9

Flat BB
185 x 18
225 x 15
275 x 9
315 x 4
225 x 13

Hammer strength incline
2 plates per side for 4 sets to failure

7 sets of 12 with cables with 30 second breaks

Tonight was legs.
Squats
135 x 12
225 x 10
315 x 6
405 x 1 video let me know if your interested in seeing. My face is kept out pretty good.
405 x 3
405 x 3
405 x 3

Leg press
10 plates total
5 sets of 20

Leg extensions
7 sets of 12 with 30 second breaks

Leg curls
7 sets of 12 with 30 second breaks

Trying to get my food intake back up. Weighed in at 204 today. Probably gonna be done here soon and cruise for the first time for a while until winter and hit a big bulk. Wanna shoot for 220-225.

 

[rigs03]

I'll be joining you on the quest for 220 rob. Might as well start early fall though, sweatshirt weather is the best for bulking [emoji41]

 

[FuriousWO]

Well it's been a little bit rough getting back into the swing of things. Yesterday I did chest and it went so so. Gym was packed and ended up doing incline DB first. Felt good just haven't had the good nutrition needed to have a killer workout.

Incline DB
60 x 15
80 x 12
90 x 12
100 x 10
110 x 9

Flat BB
185 x 18
225 x 15
275 x 9
315 x 4
225 x 13

Hammer strength incline
2 plates per side for 4 sets to failure

7 sets of 12 with cables with 30 second breaks

Tonight was legs.
Squats
135 x 12
225 x 10
315 x 6
405 x 1 video let me know if your interested in seeing. My face is kept out pretty good.
405 x 3
405 x 3
405 x 3

Leg press
10 plates total
5 sets of 20

Leg extensions
7 sets of 12 with 30 second breaks

Leg curls
7 sets of 12 with 30 second breaks

Trying to get my food intake back up. Weighed in at 204 today. Probably gonna be done here soon and cruise for the first time for a while until winter and hit a big bulk. Wanna shoot for 220-225.

If your comfortable posting the vid get it up. Love to see it

 

[ROB581211]

Question anyone know how to upload one? Can't seems figure technological shit out lol

 

[rigs03]

You cohld always just make a YouTube acct and upload there

 

[ROB581211]

Video Removed

This was just a one rep shot. Wanted some advice on form

 

[rutman]

Video Removed

This was just a one rep shot. Wanted some advice on form

Strong lift brotha!

 

[johnnyBALLZ]

Video Removed

This was just a one rep shot. Wanted some advice on form

I'm no form expert but looks good to me!!

 

[evarthecaveman]

Video Removed

This was just a one rep shot. Wanted some advice on form

Only thing I can see is it looks like your knees come in and cave on the push up

 

[ROB581211]

Only thing I can see is it looks like your knees come in and cave on the push up

You know that's only been happening since I've widened my stance up. I normally squat with my legs much closer. Any way to correct that or is it stabilizers that need strengthened?

 

[evarthecaveman]

You know that's only been happening since I've widened my stance up. I normally squat with my legs much closer. Any way to correct that or is it stabilizers that need strengthened?

Your knees most likely cave from week glutes, or from poor ankle dorsiflexion it's most likely glutes can't handle the pressure that would be my best guess at least. I'd suggest more straight leg deadlifts.

 

[ROB581211]

Your knees most likely cave from week glutes, or from poor ankle dorsiflexion it's most likely glutes can't handle the pressure that would be my best guess at least. I'd suggest more straight leg deadlifts.

I can handle that. I'll start this weekend. Thanks bro

 

[evarthecaveman]

I can handle that. I'll start this weekend. Thanks bro

No problem man again it's just a guess from my end.. Also if it started from wide stance, I'd go back to close. Do what feels right.

 

[ROB581211]

My workout split was a day off so I did a small double up tonight and hit some basic back and chest.

Lat pull downs
100 x 20
120 x 17
140 x 14
160 x 12
180 x 9

Cable seated rows
120 x 20
140 x 18
160 x 15
180 x 12
200 x 10

Flat BB bench
135 x 15
185 x 15
225 x 12
275 x 8
315 x 6 finally felt decent on a heavy bench for reps. Could have done a few more but didn't have a spot
185 x 20

Incline BB bench
185 x 12
225 x 10
205 x 10
185 x 11
155 x 15

Hammer strength low row
70lbs on each side
3 sets to failure
Reps were 20/18/15 very small breaks

BW dips
Set 1 x 21
Set 2 x 17
Set 3 x 18
Set 4 x 15

Kind of a cluster night but I got a good pump. Now it's time for some tilapia/ salmon/ asparagus/ broccoli/ mashed potatoes.

 

[ROB581211]

Can't wait

 

[ROB581211]

Nice little lunch.

 

[theprodgicalson]

I have/had the same problem with my knees while squating. What I did was play around with the angle of my foot, adjusting it each set to where I could squat with out my knees coming inwards. Try that next time

 

[brutus79]

You know that's only been happening since I've widened my stance up. I normally squat with my legs much closer. Any way to correct that or is it stabilizers that need strengthened?

Beastly lift. You look loose even before you start the drop... even upper body. Get those traps tight, tighten your core even before you unrack... walking it out should have no upper body movement at all. Once set tighten your glutes, rotate your thighs outward and force your knees to push your feet out the side of your shoes. Make sure your are tight everywhere- I had a coach recently show me how important tightening your glutes is to a squat and I was missing that completely. Don't be in such a hurry to squat- it's heavy as fuck, but set everything up first.

 

[ROB581211]

Beastly lift. You look loose even before you start the drop... even upper body. Get those traps tight, tighten your core even before you unrack... walking it out should have no upper body movement at all. Once set tighten your glutes, rotate your thighs outward and force your knees to push your feet out the side of your shoes. Make sure your are tight everywhere- I had a coach recently show me how important tightening your glutes is to a squat and I was missing that completely. Don't be in such a hurry to squat- it's heavy as fuck, but set everything up first.

I was hoping you would chime in with some advice. Thanks man. I'll work on tightening everything up put another one up once I feel like I have it all down. That seems to be a good weight for practice because it's not to light where you can lose focus but not to heavy to struggle.

 

[ROB581211]

Saturday workout.

DB shoulder press
50s x 18
80s x 12
80s x 12
80s x 12
80s x 12

Lateral raises
45s x 12
45s x 12
45s x 12
45s x 12

Upright row ez curl bar
125 x 10
125 x 10
125 x 10
125 x 10

DB shrugs
3 sets total. Each set is 10slow and 20 fast. 90s

Rear delts reverse fly DB
20s x 12
20s x 12
20s x 12
20s x 12

I kept the breaks inbetween sets to minimum.

Sunday workout wasn't much of a workout. I want to add some new stuff to the mix on leg so I played around working on form and seeing how I liked the exercises and what weight to use.
Things added
Front squats
Straight legged DL
I guess I'll call these step ups??
( I grabbed some DBs and BB and did just what it says I stepped up on a bench. 10-15 reps per side. Felt pretty good.)
I tried some side raises on cables.

Pretty much spent a hour and a half screwing around but I got a pump so it wasn't wasted.