Summer cycle

[theprodgicalson]

I'll probably stick with 315-405 for working sets until I get the muscle memory down. I probably shouldn't messing that kind of weight unless I'm using a monolift. That's why I'm trying so hard to hit that 90 so I don't cut myself short on weight.

Maybe just squat in that range and when you're done with your working sets, load up 495 and walk it out and just hold it there. Do that a couple times to build up confidence and step pattern. Just my suggestion.

 

[brutus79]

Good to know. I've been working on stopping before I bottom out. It's been a rough transition honestly. I've always gone as low as possible but if I really want to do this PL I want to make sure my lift are in order before I start. I really struggle with 495 on a walk out so it probably wasn't a good weight to use for a pic. Thanks for the insight. Looks like it's back to the box to keep training muscle memory.

I couldn't walk out 400 on one of those racks. I hate them. No cage? Beast ass squat man. Thanks for the drive to start using the oly bar again.

 

[ROB581211]

First good chest night in a while. Didn't get any crazy weight but it was a good volume night with decent weight. I think I'm gonna do chest night (A) with DB and hammer strength for reps then Chest night (B) will be working with the bar getting my strength back up.

Flat BB bench
135 x 10
225 x 6
275 x 3
315 x 2
335 x 1
315 x 4
315 x 4
315 x 3
275 x 8
225 x 15

Incline BB
185 x 12
225 x 10
205 x 10
185 x 10
185 x 10

Peck Deck
150 x 15
170 x 12
190 x 10
150 x 15
150 x 15

 

[ROB581211]

Not sure how many of you guys take PWO powder but I got a new one that I'm gonna try. I usually use C4. I got evogen EVP plus. Let ya know how it works

 

[ROB581211]

It occurred to me that I have been at it non stop for multiple weeks on end without a rest day. So today I didn't do shit. Feels great to just relax and sleep in.
I didn't record my Friday and Saturday workouts I assure you they were done.

 

[ROB581211]

The new PWO worked pretty good. The taste was ok but had a rough after taste. I have a hard time with some/most PWOs if they have a thermogenic in them. They make me sick as a dog. This one I had good focus and sustained energy. The only thing that was missing for me was itchy face feeling I love from C4

 

[jaymaximus]

It occurred to me that I have been at it non stop for multiple weeks on end without a rest day. So today I didn't do shit. Feels great to just relax and sleep in.
I didn't record my Friday and Saturday workouts I assure you they were done.

I used to do 7 days a week for a long time. But with PL and the heavier weights I definetly need rest too. Also Im getting old(er)

 

[ROB581211]

Chest night was ok. Had a little distraction in the middle of my workout. Someone's kid pulled the fire alarm. Anyways here it is

Incline DB
50 x 15 warm up
80 x 14
90 x 12
100 x 10
110 x 8
120 x 6

Flat BB
185 x 12
225 x 10
275 x 6
315 x 2
225 x 10
225 x 10

Incline smith
Haven't done this in forever
185 x 15
225 x 10
275 x 6
225 x 10
185 x 13

Cable fly
FST-7
30 per hand 7 sets of 12 30 second breaks

Vertical grip press on machine
130 x 12
100 x 15
80 x 23 failure

Been considering dropping some volume on my workouts and going a little bit more into a deficit on my cals. Not dropping BF fast enough. I'm eating really clean and having a re feed once a week. I could always up my cardio and keep the diet as is but it's easier for me the other way around.

 

[ROB581211]

Speaking of cheat meals. We just cooked a shit ton of chicken manicotti and by we I mean she did lol. That's just one of two pans

 

[ROB581211]

Well fellas today was my first day back in the gym since Monday. I caught a nasty cold and put me down for a few days. I somehow managed to maintain my weight and had an awesome workout tonight. All this weather change has been fucking with me.

Arms
Close grip smith machine
135 x 20
185 x 15
225 x 13
275 x 10

Plate loaded preacher curls
70 x 20
90 x 15
115 x 12
135 x 10

Skull crushers with press
I did 4 sets with 10 crushers and 10 presses with 105lbs

Standing curls with EZ curl bar super with stand DB hammers
4 sets of 12 each. 85 ez curls bar and 30lbs DBs

Rope extensions
45 x 15
50 x 12
55 x 10
55 x 10

Preacher curl DB
45s for 4 sets of 10

I know it's not a lot but I got a huge pump and not to horrible for my first day back from being sick

 

[ROB581211]

Sorry I haven't been recording workouts like normal. I was sick AF last week and still dealing with the congestion this week.

Here are a quick few highlights of the week.

Yesterday I did my deadlifts as my last exercise and this was how it went
225 x 12
275 x 10
315 x 8
365 x 6
405 x 4
455 x 2
495 x 1
495 x 1
495 x 1
I was very pleased with that.

Tonight was legs. I did some heavy back squats followed by high rep sort rest period leg press

Squats
135 x 15
225 x 10
315 x 8
405 x 3
405 x 3
405 x 3
225 x 8
225 x 6
225 x 6

Leg press was good too.
630 x 15
630 x 15
630 x 15
630 x 13
630 x 12
630 x 12
Breaks were 45 seconds or less

Weight did drop to 198-199. Not to happy about that but that's easy fixing. I have seen under 200 in a long time.

 

[Mr.B66]

Everything is looking great ROB, i know it sucks getting sick, missing WO's and loosing a little weight but imm betting a few re-feed days will take care of that.

 

[ROB581211]

Ok chest night went decent.

Flat BB
135 x 10
225 x 5
275 x 2
315 x 1
335 x 1
355 x 1
365 x 1
275 x 10
275 x 10

Incline BB
10 sets of 10 with 155

Peck deck
7 sets of 12 with 130lbs and 30 second breaks.

Push ups
7 sets to failure with 30-45 second breaks

 

[Melly Mel from hell]

So...what's going on?..........

 

[ROB581211]

Got new log my brother. Lol. All sorts of shit is about to change.

 

[Skull]

Got new log my brother. Lol. All sorts of shit is about to change.

Dont never change ROB We all like you just the way you are....Oh know I get it, you meant the routine Well you can always count one to be a complete an utter dumbass

 

[ROB581211]

Dont never change ROB We all like you just the way you are....Oh know I get it, you meant the routine Well you can always count one to be a complete an utter dumbass

Lmao never a dull moment with you brother. You really do make this a better place.

 

[Skull]

Lmao never a dull moment with you brother. You really do make this a better place.

Thank ya thank ya I like to try an liven up this very scary an dark underworld we all live in with some humor, good times, an shit loads of color