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TGR's Cheetos Chraining

joh408 said:
Oh nice! Ya club hockey sounds similar. Lots of fun. Few good roadies a year. Lots of partying.

Gretzky is definitely greatest of all time. Wish Mario didn't have injury issues. Think he could have challenged him but I didn't see either in their prime, just Mario when he came back from cancer and injury and he still dominated.

I wasn't. I lived in California until first year bantams so about 9 years ago. Love Bourque getting the cup finally

Is your son playing anywhere?
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He is now in college.. played college hockey last season. AA and AAA hockey up to that.
 
wasme said:
He is now in college.. played college hockey last season. AA and AAA hockey up to that.
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Good stuff man. Ya I was AA and AAA for the last 5 years of hockey. Hell of a time commitment but wouldn't trade it for anything. Just wish I would have taken weight training more seriously before
 
I wonder if hockey was prevalent here when I grew up if I would've been more interested. It was, and still kinda is, non-existent round here.

joh408 said:
Damn that sucks. you do have the people driving in from Canada
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That does suck.
 
New calorie plan starting yesterday to get my gut under control again.

2200 on work/rest days, 2600 on lift/cardio days, assuming I do any cardio. I plan too...

My calories have been very high (3-4k) for a while and I've just kinda been maintaining the same weight and body comp. Not a good comp, but maintaining nonetheless.

Instead of jumping back down to low I'd like to slowly build my metabolism, so I need to avoid the 2k cuts, especially if I'm not gaining too much at 3K.

Yesterday I hit 2219 (208/129net carbs/71f).

I'll stay at this a couple weeks and see what happens. Hopefully I slowly lean out and maintain strength increases. If not I'll adjust accordingly.

Going to head out here shortly, this particular chest/shoulder routine is long so I'll need a couple extra minutes.
 
Dumbbell Bench Press 111 Set 1 : 50x8
Set 2 : 60x8
Set 3 : 70x8
Set 4 : 80x8
Set 5 : 90x7
Set 6 : 85x6

Banded Bench 239.17

-Explosive: 3WU w/ Blue band, then 3 work sets with blue and red bands, then dropped the red band and upped weight some. 1s pause on chest.

Set 1 : 135x5
Set 2 : 135x5
Set 3 : 135x5
Set 4 : 185x5
Set 5 : 185x5
Set 6 : 185x5
Set 7 : 205x5
Set 8 : 195x5

Slight Incline Bench 234
-no lockout

Set 1 : 135x6
Set 2 : 195x6
Set 3 : 195x6
Set 4 : 185x6
Set 5 : 135x14

-My pecs really started to burn here.

Ladder Presses 14
-start at the low pin setting and work up to failure.

-1
Set 1 : 14 Lap/Rep
Set 2 : 4 Lap/Rep
Set 3 : 3 Lap/Rep
-2
Set 4 : 11 Lap/Rep
Set 5 : 3 Lap/Rep
Set 6 : 2 Lap/Rep
-3
Set 7 : 7 Lap/Rep
Set 8 : 4 Lap/Rep
Set 9 : 2 Lap/Rep


Dumbbell Lateral Raise 21

-I did really slow movements here and did not allow my arms to drop to where they were parallel with my body. These were delt isolated, I didn't feel anything in my traps like he said I shouldn't.

Set 1 : 15x10
Set 2 : 10x12
Set 3 : 10x12
Set 4 : 15x12

Seated Calf Raise 408.33
-two drop sets
1:
Set 1 : 245x20 PR
Set 2 : 225x5
Set 3 : 180x10
Set 4 : 135x10
Set 5 : 90x10 -toes out
Set 6 : 45x25 -in
2:
Set 7 : 225x15
Set 8 : 180x9 -toes out
Set 9 : 135x15 -in
Set 10 : 90x10 -out
Set 11 : 45x30

Smith Machine Shoulder Press 165.33

Set 1 : 155x2
Set 2 : 115x6

-I did these identical to how I would push up the cage press. I sat on a chair and leaned in forward as I shot the weight up. Even on the Smith, the dead weight was just tough to push up initially. It was supposed to be five sets of five, but I ran out of time and I definitely wanted to get the destroyers in.

Delt Destroyers 135
-I paused a few times this week.

Set 1 : 45x60
Set 2 : 25x30
Set 3 : 10x10

Add Workout Logs
Notes Edit +Add
Note :
My post workout meal was an eighth of a cup of low-fat honey granola, and a cup of 2% cottage cheese.

At about 0915 I'll eat six eggs.
 
RegisterJr said:
If I had to do it again I'd pay $5. Totally worth it to me.
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Agree, I've tried way too many lifting apps and this JeFit keeps getting better. Yes, you can add older lifting data.
 
Incredible volume Thomas! Congrats on another PR! Just, wow!
 
Wow! What a chest workout!! Killer job!!
 
Nice work man! I'll have to try out the smith cage presses. Gym I'm at now doesn't have a power rack so I've been missing em
 
joh408 said:
Nice work man! I'll have to try out the smith cage presses. Gym I'm at now doesn't have a power rack so I've been missing em
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Thanks Joh. Whether smith or cage, I still have to mimic the CP from a seat because ours doesn't seem talk enough. Still get a good feel in the delts and traps though.

wasme said:
I like your plan. Will be interesting to see with the cut in cals if your strength will continue to sky rocket...

Wow! Look at that avatar
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I hope so. I think if I maintain I should be ok. I definitely don't want my strength to lessen, but I need a slight decrease in BF.
 
Hyde said:
You need a different gym lol
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Haha my school gym has like 4 power racks, 3 half racks and 3 squat racks. I'll be going back there in a couple weeks. Just had to find a gym where my internship was for the summer
 
Hyde said:
You need a different gym lol
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I need a different one too! We don't have a power rack or even a real squat rack for that matter! We have 2 of these racks and 3 smith machines!
 

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love2liftkat said:
I need a different one too! We don't have a power rack or even a real squat rack for that matter! We have 2 of these racks and 3 smith machines!
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You don't have a real gym lol jk. I saw a guy using that today but he was too short and kept putting it at the top rack. He kept having to tip toe, unrack one side then the other. I think he saw me laughing. :D
 
love2liftkat said:
I need a different one too! We don't have a power rack or even a real squat rack for that matter! We have 2 of these racks and 3 smith machines!
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That will work! I prefer a power rack for strict overhead pressing if I'm not cleaning the weight up because I can set the safety bar about armpit level (if I pass out or stumble & fall it'll catch the bar), but not bad for squatting at all. Although sometimes you have to set something to stand on (like plates) if you need to get the bar down deeper, for rack pulls, shrugs, rows.

Ok so considering all that maybe it's not the same thing lol
 
joh408 said:
Haha my school gym has like 4 power racks, 3 half racks and 3 squat racks. I'll be going back there in a couple weeks. Just had to find a gym where my internship was for the summer
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Man I'd be hitting up craigslist offering to lift w/ somebody in their garage or something lol *srs*. Bet it will be good to be back!
 
Kat, I do my cage press on the front of my smith... press against and up the front supports - you could give that a try? Mind you my smith also has movable place holders on the front to rest the bar on.

Edit: LOL for some reason I thought this was about doing cage presses. I guess that leg workout took more out of me than I thought... hmmm or shall I blame it on the cough syrup!
 
Lol thanks wasme! That's what I was thinking about doing once I get to the cage press!
 
love2liftkat said:
I need a different one too! We don't have a power rack or even a real squat rack for that matter! We have 2 of these racks and 3 smith machines!
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I don't are for those small ones either. I have to use them for (bottom) banded squats and good mornings though.

Speaking of good mornings, I saw a video the other day from someone saying it was their top-5 of NEVER DO!!!1!1!1! exercises because the potential for energy. They Aleta's feel safe to me.



wasme said:
Kat, I do my cage press on the front of my smith... press against and up the front supports - you could give that a try? Mind you my smith also has movable place holders on the front to rest the bar on.

Edit: LOL for some reason I thought this was about doing cage presses. I guess that leg workout took more out of me than I thought... hmmm or shall I blame it on the cough syrup!
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That's not a bad idea either.

We were talking about cage presses initially.
 
Calories ended at 2,640 with 246p/168c/70f. I'll probably swap some carbs for more fats over the next couple days. My percentages need to be adjusted.

Back day today. My lats, like last week, are a little tense from bench yesterday. I think that's normal with the way I've been arching my back, but I really need to watch "So you think you can bench" again.

Shoulders are not so sore, but they will be punished soon enough. Between deads today and the upcoming day 2 small-c chest/large-s shoulder workout, they'll take a huge beating.
 
Oh, watched Lone Survivor last night. Good movie. It seems they are harder and harder to find these days.
 
Barbell Bent One Arm Row 120.33

Set 1 : 50x10
Set 2 : 50x10
Set 3 : 85x8
Set 4 : 90x8
Set 5 : 95x8
Set 6 : 75x8

Smith Machine Bent Over Row 277.5
-Explosive

Set 1 : 155x6
Set 2 : 185x6
Set 3 : 225x6
Set 4 : 225x7 PR

DB Lat Pullover: Bent Arm 93.33

Set 1 : 65x10
Set 2 : 70x10
Set 3 : 70x10
Set 4 : 65x10

Dumbbell Shoulder Shrug 91
-3s Flex

Set 1 : 65x12
Set 2 : 65x12
Set 3 : 65x11

Reverse Banded Deadlifts 420
-Explosive

Set 1 : 225x3
Set 2 : 315x10
Set 3 : 315x8
Set 4 : 315x8
Set 5 : 225x14

I found the right hand placement for the bands this time. I could really feel the help off the ground. Now I just need to work on finding a weight for an explosive three instead of those higher reps.
 
Nice back session buddy! Lone Survivor was a good movie. I watched it with my Navy son when he was home. Another roller coaster type movie is Gravity.
 
Very strong back session!! Congrats on yet another PR!! Awesome job!! I'll have to look into Lone Survivor! We watched Heaven is real this weekend! It's was good too!
 
kenpoengineer said:
Nice back session buddy! Lone Survivor was a good movie. I watched it with my Navy son when he was home. Another roller coaster type movie is Gravity.
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Thanks Mark. We saw Gravity in the theatre and was a bit disappointed. However, as much money as it costs in the theatre I am often disappointed.

love2liftkat said:
Very strong back session!! Congrats on yet another PR!! Awesome job!! I'll have to look into Lone Survivor! We watched Heaven is real this weekend! It's was good too!
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Thank you too, Kat. Heaven is for real is another on my list too.
 
Hercules was pretty good - not what we were expecting, as it's not mythological at all really, but the Rock was looking pretty jacked & even my gf enjoyed it.

Deadlifting with bands is gonna be just like from the floor - if it's a 3RM, it'll be heavy as sin no matter what, & if it's 3-rep sets for explosvie training you're looking at:

-Explosive training w/ just a barbell: 60% of 1RM
-Barbell + bands &/or chains: 50% of 1RM on bar +20-25% band tension at top

Russian & Bulgarian conjugate methodologies typically employed 68-72% for their Oly lifters, & Louie Simmons of Westside pushes that envelope a hair w/ around 75% w/ bands/chains since using accommodating resistance drastically helps to preserve barspeed. The Cube uses 60% straight weight.
 
Hyde said:
Hercules was pretty good - not what we were expecting, as it's not mythological at all really, but the Rock was looking pretty jacked & even my gf enjoyed it.

Deadlifting with bands is gonna be just like from the floor - if it's a 3RM, it'll be heavy as sin no matter what, & if it's 3-rep sets for explosvie training you're looking at:

-Explosive training w/ just a barbell: 60% of 1RM
-Barbell + bands &/or chains: 50% of 1RM on bar +20-25% band tension at top

Russian & Bulgarian conjugate methodologies typically employed 68-72% for their Oly lifters, & Louie Simmons of Westside pushes that envelope a hair w/ around 75% w/ bands/chains since using accommodating resistance drastically helps to preserve barspeed. The Cube uses 60% straight weight.
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So many numbers...

As always, coming through with great advice. My bands are at the top on these, but my 50%/1RM would be around 200, wouldn't that be a little too light?

I was thinking that with the band help, for a 3RM (explosive), I should try 350 or so(?).
 
I ended my calories yesterday at 2,720 and 221/202/97. I look slighter leaner than a few days ago, but that could just be the DCP. I'll keep monitoring it, and maybe jump on the scale tomorrow.

I really should have slept today, but if I am to do legs on the weekend I need to get in. Rest day will probably be Saturday (have to work).
 
Looking leaner is always such great motivation! Great job!
 
love2liftkat said:
Looking leaner is always such great motivation! Great job!
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Absolutely! Thanks Kat.

I was looking at my Jefit app and I was 191 3 months ago, 209 Monday. :(


------

Bench Press Machine 266

-Palms facing, slow reps, flex pecs.

Set 1 : 100x10
Set 2 : 100x10
Set 3 : 100x10
-Start SS w/ O/B's x8
Set 4 : 190x12 PR
Set 5 : 175x11
Set 6 : 160x12
Set 7 : 145x11

Note : All done SS w/ O&Bs, find a weight that you barely hit 12. (Set 2 I needed pauses).

SUPER SET 2:

Pec Minor Dip 1.33
SS w/ O/B x8

Set 1 : 1x10
Set 2 : 1x8
Set 3 : 1x8
Set 4 : 1x8

SUPER SET 3:
Immediately from RDR to H/S

Dumbbell Bent Over Delt Raise 45

Set 1 : 30x15
Set 2 : 25x15
Set 3 : 15x15
Set 4 : 20x15

Bent Over Hang & Swing 60

Set 1 : 30x30
Set 2 : 25x30
Set 3 : 15x30
Set 4 : 20x30

^^^ W/ pauses, because OUCH!!!

Spider Crawl N/A

Set 1: 8 Lap/Rep
--
Set 2: 6 Lap/Rep
--
Set 3: 6 Lap/Rep
--
Set 4: 7 Lap/Rep
--

^^ 45s spider crawls; lap number is the O/B's I was able to do immediately after.

Cable Rope Face Pull 106.67

1 Drop Set, from top setting to bottom:

Set 1 : 80x10
Set 2 : 80x10
Set 3 : 80x10
Set 4 : 80x10
Set 5 : 80x10
Set 6 : 70x10
Set 7 : 70x10
Set 8 : 70x10
Set 9 : 60x10
Set 10 : 60x10

Seated Calf Raise 425

DROP SET
Set 1 : 250x21 PR
Set 2 : 225x7
Set 3 : 180x10
Set 4 : 135x12 toes out
Set 5 : 90x15
Set 6 : 45x50 out

Note : All done SS w/ O&Bs, find a weight that you barely hit 12. (Set 2 I needed pauses).
 
That's alright! You've been killing it in training and making huge gains!!! All part of the process!
 
You are putting on muscle! Something wicked this way comes!
 
Thanks y'all. I've been strong with my diet thus far, this week. Hopefully I'll see some thinning here soon.
 
Calories ended at 2,479, with 225/148/96, not including about 1 tbsp of local honey and habanero ketchup.
 
I think I confused you with my babbling - I was referring to explosive training, to build speed & form & thus power, often done with very minor rest & many sets (6-10). 3-rep sets are common in this, & that's where the numbers came in. If you can pull 400 straight:

60% straight weight would be 240
50% + 25% band tension would be 200 straight plus bands totaling 100 at lockout, for 300 at lockout

If you're pushing for a 3RM, it's often in the upper 80% range (so 340-370 for example), but it honestly just comes down to what you can do. Remember that the reverse bands make it lighter everywhere, so bump that bar weight up to accommodate.
 
Morning weight: 208.0

All SS's are with no breaks from one to another, then a 60s break before restart.

Cable Rope Triceps Pushdown 182

-hard flex, full ROM

Set 1 : 70x5
Set 2 : 70x5
Set 3 : 130x12
Set 4 : 120x12
Set 5 : 110x12
Set 6 : 100x12

-for the second week in a row these just felt really tough. My best guess, being that I was pushing heavy tricep weight previously, is that now that I'm doing chest the day before it's taken some of my triceps strength away.

Dumbbell Alternate Bicep Curl 47.83
-hard flex, three second negative

Set 1 : 35x11
Set 2 : 30x12
Set 3 : 30x10 drop
Set 4 : 25x2
Set 5 : 25x9 drop
Set 6 : 20x3

Superset two:

Barbell Curl 120.33

Set 1 : 95x8
Set 2 : 95x8
Set 3 : 95x8
Set 4 : 90x8

Dip Machine 266.67
-three-quarter lockout, three second negative.
-this was supposed to be sets of eight, but I have more in me and 200 is the max on this machine.

Set 1 : 200x10
Set 2 : 190x10
Set 3 : 190x10
Set 4 : 190x8

Superset three:

EZ Bar Decline Triceps Extension 105
-stopped barely above my nose and drove up to just before lockout

Set 1 : 70x15 outside grip
Set 2 : 70x14 inside
Set 3 : 60x15 outside
Set 4 : 60x15 inside

Dumbbell Alternate Hammer Curl 60

Set 1 : 45x10 drop to
Set 2 : 35x5

Set 3 : 35x6 drop to
Set 4 : 30x9

Set 5 : 30x3 drop to
Set 6 : 20x12

Set 7 : 20x15

Superset four:

Drop sets, right arm first with both exercises then left arm.

overhead hammer curl w/ rope 173.33

Set 1 : 130x10 PR
Set 2 : 100x5
Set 3 : 80x6
Set 4 : 60x6
Set 5 : 40x8

Leaning reverse extension burnouts 33.92

Set 1 : 27.5x7
Set 2 : 22.5x2
Set 3 : 17.5x4
Set 4 : 12.5x4


PUMPED!!!
 
Hyde said:
I think I confused you with my babbling - I was referring to explosive training, to build speed & form & thus power, often done with very minor rest & many sets (6-10). 3-rep sets are common in this, & that's where the numbers came in. If you can pull 400 straight:

60% straight weight would be 240
50% + 25% band tension would be 200 straight plus bands totaling 100 at lockout, for 300 at lockout

If you're pushing for a 3RM, it's often in the upper 80% range (so 340-370 for example), but it honestly just comes down to what you can do. Remember that the reverse bands make it lighter everywhere, so bump that bar weight up to accommodate.
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I probably confused myself by overthinking it.
 
Congrats on the PR. Those lifts are new to me and look hard! Nice job as always!
 
What??!! Maxing out the machine??!! Gonna have to fix that!! Lol ;)
 
love2liftkat said:
What??!! Maxing out the machine??!! Gonna have to fix that!! Lol ;)
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Kat.. last night I was online reading some threads... my wife walks in sees your avatar..'wow she has a nice body doesn't she'. Just thought I'd share with you. Then proceeded to tell her about the hard work and dedication you put in to this. Failed to mention the physiological effects your avatar has on me though lol
 
wasme said:
Kat.. last night I was online reading some threads... my wife walks in sees your avatar..'wow she has a nice body doesn't she'. Just thought I'd share with you. Then proceeded to tell her about the hard work and dedication you put in to this. Failed to mention the physiological effects your avatar has on me though lol
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Awww you just brought tears to my eyes!!! Thank you so much. Tell your wife I love her! Lol...probably good you left out the last part! ;)
 
wasme said:
I bet! That was a great workout Thomas. Liking RP so far?



Or you are just easily confused ;)
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Loving it. I love beating the previous weeks numbers and I get excited to try a new routine next week.

love2liftkat said:
Awww you just brought tears to my eyes!!! ! ;)
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Don't cry, dry... your eye.

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Thursday-Sunday I'll be hotel gumming it up. I just called and the lil dude said it's a good sized gym. He's gonna get a beat down if he's wrong...
 
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