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TGR's Cheetos Chraining

New lady to AM here:

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Give some love/motivation?
 
I don't remember the last time my lats and rear delts were this sore. Holy cow.

Arm day, and last day of work for a week! I so wanted to sleep in, but there is plenty of that to come... If my body allows it.
 
RegisterJr said:
I don't remember the last time my lats and rear delts were this sore. Holy cow. Arm day, and last day of work for a week! I so wanted to sleep in, but there is plenty of that to come... If my body allows it.
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Cause you're killing it!! Awesome job! Yay for vacation!!
 
Triceps Pushdown V Bar 240.67

Set 1 : 70x15
Set 2 : 90x15
Set 3 : 170x12 PR
Set 4 : 180x10 PR
Set 5 : 190x8 PR
Set 6 : 200x4 failed #5, drop to:
Set 7 : 160x2

Dumbbell Tricep Kickback 44.33
-pronated, flex hard

Set 1 : 35x8
Set 2 : 30x8
Set 3 : 30x8
Set 4 : 30x8

Dip Machine 275

Set 1 : 150x25
Set 2 : 140x25

Dumbbell Bicep Curl 46.67
-3 second negative


Set 1 : 35x10
Set 2 : 35x8
Set 3 : 30x8

Barbell Curl 114
-3 second negative

Set 1 : 95x6
Set 2 : 90x6
Set 3 : 85x6

Barbell Reverse Curl 83.33

Set 1 : 50x20
Set 2 : 50x20

Seated Calf Raise 375
-two drop sets

1:
Set 1 : 225x20 PR
Set 2 : 180x8
Set 3 : 135x8
Set 4 : 90x12
Set 5 : 45x20
2:
Set 6 : 225x11
Set 7 : 180x8
Set 8 : 135x8
Set 9 : 90x11
Set 10 : 45x10

Cable High Pulley Overhead Tricep Extension 190.67
-one drop set

Set 1 : 110x22
Set 2 : 90x5
Set 3 : 70x5
Set 4 : 50x15

One Arm Outside Bicep Curl Machine 150
-one drop set

Set 1 : 100x15 PR (since they fixed this particular cable machine this can't be true resistance. My previous PR was 80x8-10.
Set 2 : 80x8
Set 3 : 60x8
Set 4 : 40x10
 
On, staycation, I need you.

It's been such a crazy last couple of weeks, thank God I get a week to decompress.

I have to take the truck in tomorrow morning and then go to be reevaluated on life insurance because when I signed up two years ago I was a smoker.

So, setting the alarm for 0400 even though I'm off. :/

Gotta hit the legs!
 
Insane numbers Thomas! 200?! Wow!! Great job as always! Yay for staycation!!! (My phone tried to correct me with starvation haha)
 
PRs and a non-smoker = Winning! Nice job and congrats on quitting that killer habit!
 
love2liftkat said:
Insane numbers Thomas! 200?! Wow!! Great job as always! Yay for staycation!!! (My phone tried to correct me with starvation haha)
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Thank you!

kenpoengineer said:
PRs and a non-smoker = Winning! Nice job and congrats on quitting that killer habit!
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Thanks Mark! Yep, dropped the habit almost 20 months ago.

wasme said:
Another killer workout in the books ... enjoy that week off!
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Thanks Simon! It will feel great once I actually sleep in.
 
Lying Leg Curls 165

Set 1 : 50x10
Set 2 : 65x10
Set 3 : 110x15
Set 4 : 110x10
Set 5 : 95x5
Set 6 : 95x15

Barbell Squat 378

Set 1 : 135x8
Set 2 : 225x8
Set 3 : 315x6
Set 4 : 295x5
Set 5 : 275x6

-Form was perfect, hit just below parallel.

Leg Press 648

Set 1 : 360x6
Set 2 : 450x6
Set 3 : 540x6

-DROP SET-
Set 4 : 450x10 + 45 & 25 Bands
Set 5 : 450x3 + 25 Band
Set 6 : 450x1 no bands (they're easy to flip off)
Set 7 : 360x5
Set 8 : 270x10

-Quads were on fire

Hack Squat 384

WU-
Set 1 : 90x2
-1 Drop Set-
Set 2 : 320x6
Set 3 : 270x1
Set 4 : 180x5
Set 5 : 90x12

Dumbbell Stiff Leg Deadlift 100

Set 1 : 60x10
Set 2 : 75x10

Leaning Calf Raises (pad at lower back). 1125
-1 drop set

Set 1 : 625x24 PR on this machine
Set 2 : 580x5
Set 3 : 490x10
Set 4 : 400x8

I had fun lifting today. It was nice not having a time limit, and I did one minute rest on the curls and 1 to 2 minutes on everything else.
 
You are getting stronger each session young one! Very nice! Shows dedication and resolve!
 
Wow!!! Awesome leg workout! How is it going walking with noodle legs? ;)
 
kenpoengineer said:
You are getting stronger each session young one! Very nice! Shows dedication and resolve!
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Thanks Mark! Some days I feel old though. My calories have been high, which has helped with PR's, but not so much with my belly. :0

love2liftkat said:
Wow!!! Awesome leg workout! How is it going walking with noodle legs? ;)
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Thanks Kat! They were noodly initially, but not so much now. My legs take a day or so to feel sore usually, but I love that feeling.
 
I picked up another 20# band today. Now I have two for banded squats.

Crazy day of running. Truck is in the shop for routine maintenance and a slew of things the dealer recommends, and lots of other errands. Riding around wear me out, but I did squeeze in a 1.5 hour nap today. :)

Dunno what's on tap the rest of the day after we leave the book store we're at. Maybe foodz.

Chest/shoulders planned for tomorrow early, then yard work, dentist, nap, yard work, and maybe beer while I cook something on the grill.
 
Glad you're enjoying your staycation, good sir - ordered some bands today myself! Wanted some micros, minis, & monster minis so I could dial by band weight in a little better, as well as do some shoulder prehab w/ the micros.
 
You're definitely squeezing a lot in on your time off!! Lol ;)
 
Thanks y'all! It's good to have time to get all this stuff done. I can't wait to get out to the beach tomorrow and stop running.

Chest day today:


1m rests on all, no rests on super sets.

Machine Fly 308

Set 1 : 85x10
Set 2 : 110x10
Set 3 : 220x12
Set 4 : 205x12

Barbell Incline Bench Press 227.5

Set 1 : 135x6
Set 2 : 155x6
Set 3 : 185x6
Set 4 : 195x5
Set 5 : 155x8 -Banded
Set 6 : 135x6 -banded with a 3s pause 1" above the chest.


Flat DB Twist Press 88.67

Set 1 : 70x8
Set 2 : 70x8
Set 3 : 65x8


Monster Set 1:
Flyes>Rear Delt Bands>Banded O&B xFailure

Machine Reverse Flyes 216.67

Set 1 : 130x20
Set 2 : 115x20
Set 3 : 100x20

Rear Delt Bands 2.8

Set 1 : 2x12
Set 2 : 2x10
Set 3 : 2x10


Monster Set 2:
Smaller bands...

Raises>Rear Delt Bands>Banded O&B xFailure

Dumbbell Lateral Raise 25.33

Set 1 : 20x8
Set 2 : 20x8
Set 3 : 16x8
 
Talk about burn!!! Great wo! Have a wonderful time at the beach! No ER trips this time! ;)
 
I think I slept 10 hours last night... Holy cow..

Glutes and hams are nice and sore today. Going to make the Reeves deads a little tough.
 
wasme said:
10 hours is like hibernation for you is it not lol?
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It sure felt like a long time. My alarm went off at 330, 4,5, and 6 and each time I said "nope, not yet". I really have to get back into the early habit a couple days before I routine to work though.
 
It seems JeFits website is down. I'll post my work out later, but I matched my PR on Meadows Rows plus finally hit the rep on my left arm, and hit another PR on Seated calf raises. Crazy back pump today, and the Reeves' were VERY tight on my low back.
 
Meadows Row 190

Set 1 : 25x10
Set 2 : 50x10
Set 3 : 75x8
Set 4 : 150x8 PR for left side
Set 5 : 125x8
Set 6 : 125x11

Smith Machine Bent Over Row 234.33
-Pause at top

Set 1 : 135x12
Set 2 : 155x10
Set 3 : 185x8
Set 4 : 185x6

Reeve's Dead Lift 258
-Pause at top

Set 1 : 115x5
Set 2 : 165x5
Set 3 : 215x5
Set 4 : 235x2
Set 5 : 215x6

Meadows Stretchers 200

Set 1 : 130x10
Set 2 : 150x10
Set 3 : 140x10

Cable Full Range of Motion Straight Crossover 105
-Drop Sets

1:
Set 1 : 60x20
Set 2 : 50x10
2:
Set 3 : 50x8
Set 4 : 30x8
3:
Set 5 : 70x15
Set 6 : 50x10

Seated Calf Raise 383.33
-2 drop sets

1:
Set 1 : 230x20 PR
Set 2 : 180x8
Set 3 : 135x10
Set 4 : 90x10
Set 5 : 45x20
2:
Set 6 : 225x15
Set 7 : 180x6
Set 8 : 135x10
Set 9 : 90x14
Set 10 : 45x20

Sweat my butt off!

Loading the trailer with bikes and the scooter and heading out to the beach!
 
Yay for 10 hours of sleep!!! That's great! You're crazy to still set your alarm for 3:30 when you're off!! Haha jpkn...totally smashed back today! Congrats on the PR! It's crazy how 1 side is weaker isn't it?!
 
love2liftkat said:
Yay for 10 hours of sleep!!! That's great! You're crazy to still set your alarm for 3:30 when you're off!! Haha jpkn...totally smashed back today! Congrats on the PR! It's crazy how 1 side is weaker isn't it?!
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Thanks! I try to keep the early routine so I don't spend the whole day in the gym, and I have had a lot of progress/energy that early.

Yup, my left side takes longer pauses sometimes. I need to start trying to 1-up rep the left side to catch it up.

wasme said:
Solid one Thomas (as usual). I really like those bent over pause smith rows alot.
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Thanks Simon. Those smith rows took the wind out of me and pumped me up good. I used a 4" step this time to get a deeper row into it too this time.
 
Weight Lifted 53385 lbs

Barbell Deadlift 365
-Break timer set for 60s, but I took a little longer getting my breathing ready. 65-70 is probably more accurate.

Set 1 : 135x3
Set 2 : 225x3
Set 3 : 315x1
Set 4 : 365x1
Set 5 : 345x1
Set 6 : 345x1
Set 7 : 345x1
Set 8 : 315x3

-Surprisingly, the 365 didn't feel that heavy. I should've stayed there instead of 345, and the 345x1's were cake too. I'm going to do more deads and see where I should be at.


***Back to Meadows Routine:***

Tri-set, V-bar to pronated Kb to dips with no breaks, 60s breather then restart.

Triceps Pushdown V Bar 266

Set 1 : 70x15
Set 2 : 90x15
-Start Tri-Set
Set 3 : 190x12 PR
Set 4 : 170x12
Set 5 : 160x12
Set 6 : 150x12

Dumbbell Tricep Kickback 44.33
-Pronated, alternating which arm started first.

Set 1 : 35x8
Set 2 : 35x8
Set 3 : 30x8
Set 4 : 30x8

Dip Machine 228
-No lockout

Set 1 : 180x8
Set 2 : 180x8
Set 3 : 170x8
Set 4 : 160x8

Resume arms with no SS's:

Dumbbell Bicep Curl 50.67
-3s descent

Set 1 : 40x8
Set 2 : 35x8
Set 3 : 30x8

-Right arm was painfully pumped. Needed help on the last two reps.

EZ bar Preacher 84
-3s descent, flex hard.

Set 1 : 70x6 outside
Set 2 : 70x6 inside
Set 3 : 70x6 inside

-These felt light until the last rep of the last set. I need to up the weight next time. I used 70's because my right bicep felt so sore...

Barbell Reverse Curl 98.67
-Go heavy on these and try to stop at 45°

Set 1 : 60x8
Set 2 : 70x8
Set 3 : 80x7 PR

-Pumped my forearm really good.

*************
Tri-Set:
Tricep to bicep to calves with no breaks. Alternated which arm started fist on biceps. All drop sets x2.

Cable Rope High Pulley Overhead Tricep Extension 192

1:
Set 1 : 120x18 PR
Set 2 : 90x7
Set 3 : 60x10
2:
Set 4 : 120x16
Set 5 : 90x8
Set 6 : 60x10

-I need to remember to up this weight. These took forever to feel.

overhead hammer curl w/ rope 160

1:
Set 1 : 100x18 PR
Set 2 : 80x10
Set 3 : 60x10
2:
Set 4 : 100x15
Set 5 : 60x10

-Crazy Pumps

Seated Calf Raise 383.83

1:
Set 1 : 235x19 PR
Set 2 : 180x8
Set 3 : 135x10
Set 4 : 90x15
2:
Set 5 : 235x13
Set 6 : 180x9
Set 7 : 135x10
Set 8 : 90x14
Set 9 : 45x25

-Oh, no!! I was so close to getting 20 on 235 but I needed assistance from my hands. Grr. Was so hoping to keep going up in weight. Maybe I'll add another 2.5 anyway instead of 5 on Tuesday.... If it'll fit. I think the max plate number on the seated machines is 6. Maybe there's more room...

I had a lot of fun riding bikes at the beach all day yesterday and some this morning. The sand really had my quads on fire. It was so hot, but we'd just park the bikes and dip on the ocean every so often. I have no clue why we don't go down there more often...
 
RegisterJr said:
I had a lot of fun riding bikes at the beach all day yesterday and some this morning. The sand really had my quads on fire. It was so hot, but we'd just park the bikes and dip on the ocean every so often. I have no clue why we don't go down there more often...
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Solid effort there brother..

This "was so hot, but we'd just park the bikes and dip in the ocean...' sounds friggin awesome!
 
wasme said:
Solid effort there brother..

This "was so hot, but we'd just park the bikes and dip in the ocean...' sounds friggin awesome!
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Thanks Simon.

It was definitely a fun time.
 
There you go busting out more PR's!!! Awesome job Thomas! Sounds like the beach trip was wonderful!! I'm glad! :)
 
I have to get blood work done tomorrow morning for insurance. Hopefully they'll let me see the results. I'm curious where my test is at. I don't expect it to be low; I'm not having any issues, I'm just curious.

Leg day tomorrow. I'm not sure what I'll do since I finished the end of Program 3 today and my printouts of Reactive Pump are in my work car. Maybe I'll read over it from my phone...
 
You at have to ask for a copy of the blood work but they'll give it to you! Reactive pump sounds like an exciting program too!
 
Congrats on the PRs! You are killing it in here.
 
Well, I was forced to step on a scale today. No wonder I've been getting stronger...

However, a lot of my increase is probably from the vacation crap I've eaten.

Oh well, I must press on. Two more days off then I'll lower my cals again.
 
Lying Leg Curls 177.33

Set 1 : 50x8
Set 2 : 95x8

Set 3 : 140x8
Set 4 : 140x8
Set 5 : 140x8
Set 6 : 125x8 +
Set 7 : 40x25 partials

Warmup for banded Squats:

Barbell Squat 222

Set 1 : 135x6
Set 2 : 185x6

Banded Squats 282

-Blue (20) band on each side, explode up.

Set 1 : 185x6
Set 2 : 205x6
Set 3 : 225x6
Set 4 : 235x6

--Routine called for taking your 60%x6RM and adding chains, but I don't have chains. I added weight instead, and will look into getting more matching bands.

--These were so heavy coming up off of the rack and trying to get out of the hole. I LOVE them. Until I get more bands I need to start with a heavier weight. I don't remember if he said to go a certain depth-ness, so I went below parallel.

Leg Press 648

Set 1 : 180x5

-1 drop set:
Set 2 : 540x6
Set 3 : 450x6
Set 4 : 360x8
Set 5 : 270x10

-I had no power left after squats. These felt so heavy.

Leg Extensions 200
-3 sets, 10/15/20

On the first two sets pause for two seconds at the top. On the third, do them normal speed, then take a 5 second break and do 15 partials.
- in between sets put the top of your foot on a bench, then put your knee to the ground and stretch back.

Set 1 : 150x10 +10s stretch
Set 2 : 140x12 drop
Set 3 : 110x3 +20s stretch
Set 4 : 110x16 drop
Set 5 : 90x4 +30s stretch
Set 6 : 60x15 (partials)

TREE TRUNK BURN!!

Dumbbell Stiff Leg Deadlift 105

Set 1 : 70x15 + 10 BW squats
Set 2 : 70x11 + 10 BW squats

Notes: I love it when people gawk at me, and it was happening with the banded squats. Even though it wasn't a whole lot of weight, it looked pretty bad-a**.
 
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Wow! Killer leg session! I'm sure they were gawking!! Great job!
 
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