Post: #351

Upper body day put in some good work. I misread the rep scheme for bench press and ended up doing 4 sets of 8 instead of 5 sets of 5-7.

Pause Bench press - 1 x 8 x 135
4 x 8 x 185

Log bar clean and press away
3 x 1 x 135
2 x 2 x 135
1 x 4 x 135

Bent over bb row - 3 x 8 x 135

Incline DB press - 4 x 10 x 50 >ss> DB row - 4 x 10 x 70

Legs feeling very sore from squats the day before, and still sore today too. Weights.moved well.

Post: #352

Lower body day really changed it up with the strongman stuff.

Front Squat - 1 x 6 x 95
1 x 6 x 135
3 x 6 x 165

Carry-and-load meddley: I carried a series of objects from varying distances and loaded them onto a 48" platform
Keg - 1 x 60' x 100
Keg - 1 x 60' x 125 >ss> sandbag - 1 x 60' x 100 >ss> atlas stone - 1 x 60' x 140
Keg - 1 x 60' x 150 >ss> sandbag - 1 x 30' x 150 >ss> atlas stone - 1 x 15' x 140
Keg - 1 x 60' x 150 >ss> sandbag - 1 x 30' x 200 >ss> atlas stone - 1 x 15' x 140

Frame deadlift (basically a bellow the knee rackpull/trap dead lift)
3 x 4 x 340
1 x 1 x 380
1 x 1 x 400

Post: #353

Did a lot of upper body variations yesterday. Had a long work out felt great.

Close Grip Bench Press - 1 x 8 x 135
4 x 8 x 175

Circus Dumbbell Clean and press
1 x 4 x 60
1 x 3 x 70
1 x 1 x 80
1 x 1 x 88
Failed attempted @ 98. I'm close, was just a bit gassed.

Circus Dumbbell was supersetted with single arm DB rows - 3 x 8 x 75

Incline bench press - 1 x 8 x 115
4 x 8 x 135 >ss> Bent over BB row - 4 x 8 x 155

Skull crushers - 3 x 10 x 25 >ss> DB flys - 3 x 10 x 25 >ss> standing DB curl - 3 x 10 x 25

Post: #354

Bad day today. Super low energy no stamina. Weight felt heavy and volume was killing me, also just feeling kinda off in general. Put in a lot of accessory work to make up for lackluster main movements.

Squat - 1 x 6 x 135
1 x 6 x 185
1 x 4 x 225
4 x 4 x 250 w/ belt

2" deficit deadlift - 1 x 6 x 135
1 x 4 x 225
4 x 5 x 275

Prowler push - 4 x 100' x 90 >ss> Leg press - 4 x 10 x 200

BB hip thrusts - 3 x 8 x 135 >ss> reverse back hyper - 3 x 8 x 90 >ss> an roller - 3 x 8

Post: #355

what is your current weight?

Post: #356

208.6

Post: #357

Benched today kept it to just barbell and dumbbell movements.

Touch n Go Bench - 1 x 8 x 135
3 x 8 x 185

Bent over BB row - 1 x 8 x 135
2 x 10 x 155
1 x 8 x 175
1 x 6 x 185

OHP - 1 x 8 x 95
2 x 8 x 115
1 x 6 x 125
1 x 4 x 135

Skull crushers - 3 x 10 x 25 >ss> DB flys - 3 x 10 x 25 >ss> standing DB curl - 3 x 10 x 25

Post: #358

Been a little down the past couple days and work schedule has been fucked so it's been difficult for me to get my ass to the gym. Had a short lower body workout today.

Squat - 1 x 8 x 95
1 x 6 x 135
1 x 6 x 185
5 x 6 x 235

Deadlift - 1 x 6 x 135
1 x 6 x 225
5 x 3 x 300

Was feeling really drained so I went home after my main lifts no accessory work today.

Post: #359

A week or two where you plateau is better than taking time off and regressing.

We all have our shit days but those are the ones that seperate the champions from the average. People think it's the glory and the end result but its not. It's going in there even when it's you know it's gonna be a bust, and putting in the work, eating that 4 day old chicken and rice.

Post: #360

Came back with avengeance after my slump. Had a killer upper body day.

Pause Bench Press - 1 x 8 x 135
1 x 6 x 185
4 x 5 x 205

Circus dumbbell clean and press away
1 x 4 x 60
1 x 2 x 70
1 x 1 x 80
1 x 1 x 88 (right hand only)
1 x 1 x 93 (right hand only)
3 failed attempts @ 98. Will get there

Bent over BB row - 1 x 10 x 135
1 x 10 x 155
1 x 8 x 175
3 x 6 x 195

Incline bench press - 1 x 8 x 135
1 x 8 x 145
1 x 8 x 155
1 x 8 x 165

DB floor press - 1 x 8 x 45
1 x 8 x 55
3 x 8 x 60 >ss> DB row - 3 x 10 x 75

Post: #361

Front squats, rack pulls, and some conditioning. Good stuff tonight.

Front squats - 1 x 6 x 115
1 x 6 x 135
5 x 5 x 180

Rack pull above the knee - 1 x 8 x 135
1 x 8 x 225
1 x 8 x 315
4 x 7 x 375

Prowler push - 1 x 100'
1 x 100' x 90
1 x 100' x 110
1 x 100' x 120
2 min rest
1 x 100' x 90
1 x 100' x 140
1 x 100' x 160
2 min rest
1 x 100' x 90
1 x 100' x 160
1 x 100' x 210

Post: #362

Just got back from an extra long weekend in Vegas and Leaving again tomorrow for a week to go on a Hunting trip. Really breaking up my gym time here. I went in last night for Week 2 Day 4.

Close Grip Bench Press - 1 x 8 x 95
1 x 8 x 135
4 x 8 x 185

Seated Overhead BB Press - 1 x 8 x 95
1 x 8 x 115
2 x 6 x 125

Pendlay Row - 4 x 10 x 155

Circus DB Clean and Press - 1 x 8 x 60 (alternating hands)

Pec Fly Machine - 4 x 12 x 60 >ss> Tricep extension machine - 4 x 12 x 50

Post: #363

I dread taking time of from the gym now as getting back on the wheel is awful. I spent an extra long weekend in vegas a week ago, came home for a day and a half then left for a week long hunting trip. Over a week and a half only hitting the gym once. Squats and deadlifts last night and I could feel some atrophy. Weight I used felt far heavier and grindier than they should have.

Squat - 1 x 5 x 115
1 x 6 x 135
1 x 5 x 185
1 x 4 x 225
1 x 2 x 255
4 x 4 x 270 w/ belt

2" Deficit Deadlift - 1 x 6 x 135
1 x 6 x 225
5 x 5 x 280

I felt burnt out and didn't hit any accessory work. Tonight is Bench press and overhead.

Post: #364

Bench press and overhead went well but definitely feeling a little sore today getting back at it.

Touch n Go Bench Press - 1 x 8 x 95
1 x 8 x 135
1 x 6 x 185
4 x 6 x 200

Bent Over BB Row - 1 x 10 x 135
1 x 10 x 155
1 x 8 x 175
1 x 6 x 195

OHP - 1 x 8 x 95
1 x 8 x 115
1 x 6 x 125
1 x 3 x 135

Circus DB Clean and Press - 1 x 6 x 60
1 x 4 x 70

Post: #365

15 pages and 18 months later you are still at it.

Consistency is the key. Well done man. You should be proud of yourself.

Post: #366

Indeed thanks! Truth be told though, my current progress should be far above what it is. Taking days/weeks/months off here and there can really set you back more than you think.

Post: #367

Yo G.S.!
Do you still get "Bambi legs" after a Squat session?

I haven't been in the gym due to work but I'm back in Thailand for the winter and ready tear up some muscle fibers.

-Swell

Post: #368

Only if I take time off. I don't get DOMS if I work out consistently, but I love that feeling of knowing I'm doing work toy body.

Post: #369

Got a few workout updates:

Monday 11/27 - Week 3 Day 1

Squat - 1 x 6 x 115
1 x 6 x 136
1 x 6 x 185
1 x 4 x 225
5 x 5 x 260 w/ belt

Deadlift - 1 x 6 x 135
1 x 6 x 225
4 x 3 x 320 w/ belt

Back Hyper extensions - 4 x 8 x 45 >ss> Weighted decline crunches - 2 x 12 x 30/1 x 12 x 25/1 x 12 x 20

Leg Press - 3 x 10 x 290 >ss> Prowler push - 3 x 140' x 280

Monday 11/28 - Week 3 Day 2

Pause Bench Press - 1 x 8 x 95
1 x 8 x 135
1 x 6 x 185
1 x 4 x 205
5 x 3 x 215

Circus Dumbbell clean and press - 1 x 4 x 60
1 x 2 x 70
1 x 1 x 80
Failed @ 88 (shoulders not feeling great/fatigued)

Bent over barbell row - 1 x 10 x 135
1 x 10 x 155
1 x 8 x 175
1 x 6 x 195 w/ straps

Incline DB press - 4 x 8 x 55

Pull up - 3 x 6 >ss> Chest fly machine - 3 x 10 x 60 >ss> Tricep extension machine - 3 x 12 x 50

Feeling a lot of fatigue getting back into it this week. Weights feeling a little bit heavier than they should but still doable. Experienced some considerable upper body discomfort yesterday when pressing, mainly in my elbows and shoulders. I also got very poor sleep the night before so I'm contributing a lot of that to lack of proper rest prior to working out. I woke up in the middle of the night Tuesday morning with heartburn that kept me up for over an hour before I drove to the 7eleven and bought some antacid. Woke up for work about an hour and half later.

A little nervous about the strongman I'm looking to compete in coming up in 3 weeks. I'm definitely not up to snuff on the events. I won't zero but I don't want to come in dead last. Need to focus a bit more on the events.

Post: #370

Finally starting to feel less like a pile of shit. Had a great squat and DL day yesterday. Weights moved easy felt like I had plenty of energy.

Front squat - 1 x 6 x 95
1 x 6 x 135
1 x 3 x 165
5 x 5 x 185 w/ belt

Rack pull above the knee - 1 x 8 x 135
1 x 8 x 225
1 x 8 x 315 w/ straps
5 x 7 x 380 w/ straps and belt

Atlas stone load (48" platform)
4 x 167
2 x 205
Failed attempt @ 225 (weak grip)

Back Hyperextensions - 4 x 10 x 45 >ss> weighted decline crunches - 4 x 12 x 20

Post: #371

Week 3 day 4. Presses! Good workout but still can't hit that 98 pound circus DB press.

Close grip bench press - 1 x 8 x 95
1 x 8 x 135
5 x 7 x 190

Bent over BB row - 1 x 10 x 135
4 x 8 x 155 >ss> Incline DB press - 4 x 10 x 55

Circus DB clean and press - 4 x 60
2 x 70
1 x 80
1 x 90
1 x 88 (different DB)
Failed attempt @ 98

DB skull crushers - 4 x 8 x 25 >ss> DB flys - 4 x 8 x 25 >ss> Concentration curl - 4 x 8 x 25

Post: #372

Had a really good squat/DL night. Weight was flying easy. Squat workout was an eye opener for seeing my gains. I remember last year 2 x 275 was a 2 rep max for me.

Squat - 1 x 6 x 95
1 x 6 x 135
1 x 6 x 185
1 x 4 x 225
1 x 2 x 255
5 x 4 x 275 w/ belt

2" Deficit Deadlift - 1 x 6 x 135
1 x 6 x 225
1 x 4 x 275
5 x 3 x 300

Back Hyperextensions - 3 x 10 x 45 >ss> Weighted decline crunches - 3 x 12 x 20 >ss> leg press - 3 x 12 x 290 >ss> calf raises - 3 x 15 x 290

Lately it's been a little foggy trying to look at my progress but tonight was a good reassurance.

Post: #373

By god, you're killing it! Keep up the good work, sir General.

Post: #374

Thanks CS! I'm feeling good about my lifts lately. Amazing what a little consistency will do. Anyway I got a pair of rehband blueline elbow sleeves that just came in tonight so I got to break those in. Take a little getting used to but I like them a lot. Makes my elbow joint feel much more warm stable and supported. Still getting tennis-elbow pain but I think the next step for that is to build up those stabilizers around the joint.

Onto the workout:

Touch n Go bench press - 1 x 8 x 95
1 x 8 x 135
1 x 6 x 185
5 x 6 x 205

Incline bench press - 4 x 8 x 135 >ss>
Bent over BB row - 1 x 10 x 135
1 x 8 x 155
1 x 8 x 175
1 x 6 x 195

Skull crushers - 3 x 12 x 20 >ss> DB flys - 3 x 12 x 20 >ss> side lateral raise - 3 x 10 x 20 >ss> DB preacher curl - 3 x 10 x 20

Post: #375

The elbow sleeves are great.

I've really reigned in my elbow pain by consistently pressing with sleeves and avoiding certain triceps movements.