Who am I? Where is this? What am I doing? SilentBob's humble return

[SilentBob187]

Alright. Most of yall probably don't know me and fewer probably remember me. That's fine. I'm bob. I used to lift around here. I'm back to pick things up, and put them down. Currently doing a 6 day split.

Back, arms, legs, shoulders, abs, chest. There is not defined day, just a defined order. Maybe 1 off day thrown in but let's be real - arms and abs ain't like a hard-ass day of work.

Stepped on a scale last week at 183lb.

Anyway, on with the show:

[video=youtube;L-PkfKZAT6E]https://www.youtube.com/watch?v=L-PkfKZAT6E[/video]

 

[Inarius]

Welcome back buddy!

The journey to bigness starts with a single step.

 

[SilentBob187]

6-30-15

Chest:

One hour in the basement.

Warmups - dynamic stretching

Warmup Bench: 45x30, 65x20, 95x16, 115x16, 135x12, 155x12

Working sets Bench: 165x10, 175x10, 185x10, 195x8, 205x5, 205x5, 205x5, 205x5

Solid numbers today. The uprights on my bench are narrower than a typical Olympic bench but they also aren't 'standard' width either. This has resulted in my having to become accustomed to a slightly narrower grip than I'm used to. The main thing is just mental thinking I'm gonna smash my hands in the uprights. But I've become more comfortable with it as I've continued to lift in the dungeon.

Food: Oatmeal and whey ~ 30 minutes before training. Post workout was 4 eggs (2 whole, 2 white) toast, almond butter, milk, and a banana.

 

[SilentBob187]

Welcome back buddy!

The journey to bigness starts with a single rep.

GICH!

 

[Inarius]

so many sets at 205... soon time to jump into 5x5 with 225.

 

[Captn_the]

Subbed! Captn :heart: SB!

 

[Chub]

sub a dub dub!

 

[Driven2lift]

In for the ride,
Heard lots of mention of you over the years welcome back

 

[SilentBob187]

7-1-15

Back:

One hour in the basement

Dynamic Warmups

Pullups: 20, 10

Weighted pullups(+25lb): 8, 6
Weighted pullups(+45lb): 6, 4
Weighted pullups(+70lb): 4, 3
Weighted pullups(+90lb): 2, 2, 2
Weighted pullups(+45lb): 5, 5

Pullups: 10

As you can probably see, I love pullups. They're an amazing exercise. If you look back a few years CopyCat (I think,) set up a 100 day pullup challenge that a lot of the guys participated in. It hurt like sh*t but a lot of us really stepped up our pullup game because of it. Pullups themselves are amazing - you are defying gravity. You're saying "You have no power here!" You are literally stronger than gravity. That, and you get some wicked wingspan from em. Despite my lack luster size I keep a lot of it in my back. One day they'll be able to support the ability to fly. If I can get some help next week I'll get a shot of the lats that shows the full spread. All I got today looks like I'm trying to hide behind my cape or sum10 like Dracula.

I had some oatmeal and a banana before the lift and afterward met a friend a friend for some barbeque at a place that makes a wicked brisket. Even had a grape soda while I waited for my food. 40g of carbonated sugar - the only thing missing was dat der placebotein for the gains.

BLAH! The sun! It melts us!

 

[SilentBob187]

You miring my appropriately placed washrag, gents? :thumbsup:

 

[TexasLifter89]

Good to see you back around man! Looking forward to following. I'm impressed with your immediate numbers after jumping back in from such a long break.

 

[SilentBob187]

Good to see you back around man! Looking forward to following. I'm impressed with your immediate numbers after jumping back in from such a long break.

The break was from the board, not from lifting. I was down to three days a week earlier this year and just starting to get a little too sloppy for my own good.

 

[TexasLifter89]

The break was from the board, not from lifting. I was down to three days a week earlier this year and just starting to get a little too sloppy for my own good.

Ah, either way keep it up dude! Good numbers

 

[SilentBob187]

Ah, either way keep it up dude! Good numbers

They're all good numbers man. Only bad numbers are the sets you don't do. Even a half rep or missed lift is better than not showing up.

[video=youtube;GD6qtc2_AQA]https://www.youtube.com/watch?v=GD6qtc2_AQA[/video]

GICH!

 

[Zero V]

This seems to be a time of returning champions. Just keep some good music in here and I promise to visit haha :sombrero:

 

[SilentBob187]

This seems to be a time of returning champions. Just keep some good music in here and I promise to visit haha :sombrero:

I knew something was missing. Long time so see bud.

[video=youtube;sDKR0h_Zy_Q]https://www.youtube.com/watch?v=sDKR0h_Zy_Q[/video]

Master, MASTER!

 

[kenpoengineer]

The pull-ups "pulled" me into your log. Mind if I follow along?

 

[SilentBob187]

The pull-ups "pulled" me into your log. Mind if I follow along?

[video=youtube;qkyskI13KOs]https://www.youtube.com/watch?v=qkyskI13KOs[/video]

 

[kenpoengineer]

LMAO!!

 

[Inarius]

Being 275 makes pull ups hard as hell. I do them in the off season but it's hell just getting a few reps.

 

[SilentBob187]

Being 275 makes pull ups hard as hell. I do them in the off season but it's hell just getting a few reps.

Small price to pay to be a legend.

 

[SilentBob187]

7-2-15

Arms:

~45 minutes in the basement:

Dynamic Warmups

Giant Set:

Bar, +10lb, +20lb, +30lb, +40lb, +50lb, +50lb, +50lb, +50lb​

Pullovers:

20, 16, 12, 12, 10, 6, 5, 4, 4​

Skullcrushers:

20, 16, 12, 12, 10, 10, 8, 6, 6​

Closegrip Bench:

20, 16, 12, 12, 10, 10, 10, 10, 10​

EZ-Bar Curls: +10lbx16, +20lbx12, +20lbx12

Plate curls: 25lbx16, 25lbx16

Alright so that sh*t is ridiculous to read but deal with it. I do giant sets on arm days so I can get 3 sets done at once without having to get up, change weight, or any of that business. I slap on weight and lay down on a bench. Starting with pullovers then once that set is done transition into skullcrushers and likewise transition into CG Bench after. If you miss a pullover you can fairly easily bring it in and start doing your skullcrushers and likewise just move the weight down a little further and you're doing your CG Bench. It's a giant set that allows you to do each lift to failure (if you wanted,) without having to get up or move for your next set.

Also, I hate arm day. Especailly bicep work. If you want to see me look bored as f- tell me to do curls, any type of curls. Bleh, such a waste of gainerade.

Anyway. Preworkout was 1/2cup oatmeal, whey and a nanner. Postworkout was 4 eggs (2 whole, 2 white,) almond butter on toast, 16oz skim milk and another banana.

[video=youtube;ZTidn2dBYbY]https://www.youtube.com/watch?v=ZTidn2dBYbY[/video]

After arm day they be like: "Hey, you have a permit for those guns?"

Don't hassle the Hoff 9000.

 

[Captn_the]

Being 275 makes pull ups hard as hell. I do them in the off season but it's hell just getting a few reps.

Urgh... Have that problem... Using the assisted machine is embarrassing but I still do it

 

[SilentBob187]

7/3/15

Ugh, this is why I hate logs. lol

Legs:

Dynamic Warmups

Skwatts: 45x10, 65x10, 95x10, 115x10, 135x10, 185x10, 205x8, 225x8, 275x4, 315x2

Pulled something on the last set, in between shoulders on the right side. Chiro will get that fixed next week. Been icing and stretching ever since. F*ck it, haven't moved anything over 225 in ages so it had to be done.

 

[Inarius]

Ugh, this is why I hate logs. lol

Legs:

Dynamic Warmups

Skwatts: 45x10, 65x10, 95x10, 115x10, 135x10, 185x10, 205x8, 225x8, 275x4, 315x2

Pulled something on the last set, in between shoulders on the right side. Chiro will get that fixed next week. Been icing and stretching ever since. F*ck it, haven't moved anything over 225 in ages so it had to be done.

Nice man. Stepping it up to 3 plates!

 

[SilentBob187]

7/4/15

Shoulders:

Dynamic Warmups:

Power Cleans: 45x10, 55x10, 65x8, 75x8, 95x8, 105x6

Standing Shoulder Press: 105x10, 105x10, 105x10

Face pulls: 10x15, 20x15, 30x15, 40x15

Leaning DB Lateral Raises: 10x8, 10x8, 10x8 (per side)

I'm trying to get power cleans back into the rotation. And by back into the rotation I mean that I've never done them regularly. I can't shim a bench into my rack that'll sit upright for seated shoulder work so I have to improvise. So I figure what better way to do that than with a compound movement like power cleans. In between the shoulder blades still hurts like sh*t but none of the movements today irritated the area, so that's good.

Preworkout was Oatmeal, whey and a banana. Postworkout was 4 eggs (2 whites,) a banana, and skim milk. After about 2 weeks the uppers are starting to come in again and I imagine that if I do abs tomorrow they'll really pop out.

 

[SilentBob187]

Almost left this out.

[video=youtube;ntaTr6WIuzk]https://www.youtube.com/watch?v=ntaTr6WIuzk[/video]

 

[kenpoengineer]

Heavy skwatts and fried shoulders! Nice job!

 

[SilentBob187]

Heavy skwatts and fried shoulders! Nice job!

Yessir, might be awhile before I aim for 3+ plates again but at least I know my body is still ready, willing and able.

I really like power cleans - they're helping to keep the flexibility in my legs on my non-leg days. That, and third world squats - typically do those a couple times a day or just inbetween sets.

 

[Captn_the]

3rd world squats?????

 

[SilentBob187]

3rd world squats?????

Yeah man, pretty much what it sounds likes, just squat down like that and stay there a while. Maybe read something or whatever. 2-10 min at a time.

 

[SilentBob187]

She's mirin' my abs

 

[Zero V]

She's mirin' my abs

Don't let that little guy fool you. He could probably out lift most people. :28: Thug life

 

[SilentBob187]

Don't let that little guy fool you. He could probably out lift most people. :28: Thug life

As a not-big: story of my life bruv. :usa1:

 

[SilentBob187]

7/5/15

Abs: ew

Giant set:
Crunches: 20, 20, 30, 30, 40
Bicycle Kicks (per side): 10, 10, 10, 10, 10
Side bends (per side): 10, 10, 10, 10, 10
Flag Raises: 10, 10, 10, 10, 10

Plank: 60 seconds

I hate abs, but they're necessary to keep the other lifts in place. At least that's what I'll tell myself so I continue to do them. No wheel of death today because my back is still proper f-ed between my shoulders and I want my chiro to get that fixed, probably a rotated vertebrae. Anyway, on with the tunes:

[video=youtube;jM-qW2jWuCc]https://www.youtube.com/watch?v=jM-qW2jWuCc[/video]

 

[kenpoengineer]

Ab-solutely a balanced ab workout. I call the ab wheel the Wheel-o-Death! That back injury doesn't sound good!!

 

[SilentBob187]

Ab-solutely a balanced ab workout. I call the ab wheel the Wheel-o-Death! That back injury doesn't sound good!!

Nah, it's fine. I know what it is and how it happened. It's just tweaked out of position. It isn't debilitating at all.

 

[Captn_the]

Chiro might touch you in your Nono place if you give the right cues.

 

[kenpoengineer]

Chiro might touch you in your Nono place if you give the right cues.

Is the chiro a lifting lady?

 

[Inarius]

How often do you go to the chiro?

 

[SilentBob187]

Chiro might touch you in your Nono place if you give the right cues.

Is the chiro a lifting lady?
View attachment 121199

How often do you go to the chiro?

Once a week. Going this Wednesday now that I know my schedule.

 

[SilentBob187]

7/6/15

Chest:

Flat Bench (warmup): 45x30, 45x30, 65x20, 85x20, 95x12, 115x12

Flat Bench: 135x12, 145x12, 155x10, 165x10, 175x10, 185x8, 195x6

Working sets: 205x4, 205x4, 205x4, 205x4

Flat Bench: (cooldown): 185x6, 185x6, 135x12, 135x12

First day at the new job, I didn't eat much at all today. I think that going into this evenings lift I was maybe 1250 calories. I made up for it afterward but I could tell I wasn't feeling to strong today.

Post workout meal was 4 eggs(2 whites,) almond butter on toast, 16oz skim milk and a banana. Breakfast for dinner, don't hate. Slipping into that post workout numbness so hopefully I get a good nights sleep tonight.

[video=youtube;-tjKe3nPpL4]https://www.youtube.com/watch?v=-tjKe3nPpL4[/video]
I used ta do a little but a little wouldn't do
So the little got more and more
I just keep tryin' ta get a little better
Said a little better than before

 

[Inarius]

Once a week chiro? Damn.

 

[SilentBob187]

7/7/15

Back:

Dynamic Warmups

Pullups: 20, 10

Weighted Pullups(+25lb): 8, 7
Weighted Pullups(+45lb): 6, 5
Weighted Pullups(+70lb): 3, 3
Weighted Pullups(+90lb): 2, 2, 2
Weighted Pullups(+45): 6

Pullups: 10

After moving 5 gallon buckets of paint all day it was time to train back. Another day of weighted pullups. Growing some wings, next week I might slap a dime on try for 100lb.

Ate better today than yesterday. Had a good breakfast, 2nd breakfast, lunch, snack, preworkout snack, and postwork meal so I'm much better calorie-wise today.

[video=youtube;ZhhQrFfzFM4]https://www.youtube.com/watch?v=ZhhQrFfzFM4[/video]

Do you like hurting other people? You're not a very nice person are you?

 

[kenpoengineer]

Beast weighted chins. Those are overhand, right? Add in underhand chins right after these for a killer session.

 

[Captn_the]

Dude you are strong as fk! I'm lucky to do 6 unweighted. Must need NeoVar

 

[SilentBob187]

Beast weighted chins. Those are overhand, right? Add in underhand chins right after these for a killer session.

Pullups sir. And yes those are overhand, wide grip. I may do some chins when I do arms tomorrow. Not sure yet.

 

[SilentBob187]

7/9/15

Arms:

Dynamic Warmups

Giant Sets: Bar, 10lb, 20lb, 30lb, 40lb, 50lb, 50lb, 20lb
Pullovers: 10, 10, 10, 10, 8, 6, 6, 10
Skullcrushers: 10, 10, 10, 8, 8, 5, 4, 10
Closegrip Bench: 10, 10, 10, 10, 10, 10, 10, 10

EZ Curls: barx10, 10x10, 20x10, 30x10


Narrative:

Lifting 5 gallon buckets all day at work that way ~40lb

Came home afterward and did arms. I'm tired. Going to sleep. Deuces.

 

[kenpoengineer]

Arms smoked! Bucket lifts, interesting!

 

[SilentBob187]

Arms smoked! Bucket lifts, interesting!

5-gallon buckets filled with paint, all day every day.