RegisterJr
Legend
Wife has a conference in Orlando so we're going to try and treat it as a mini-vacation.
TGR's Cheetos Chraining
- Thread starter RegisterJr
- Start date
Wife has a conference in Orlando so we're going to try and treat it as a mini-vacation.
RegisterJr
Legend
Rest (grow) day from the gym but have to work. It was nice sleeping in until 0500 for sure.
Calories yesterday were a tad over, at about 2800 (I didn't log dinner), but that's still <Maintenance.
My biceps are surprisingly sore today. It wasn't too long ago that I posted in here the same about my triceps and saying, "it's been forever since I've felt bicep DOMs". Well here they are.
Today's breakfast will be 8 eggs with jalapeños, onions, and peppers; lunch is 8oz chicken with 2c broccoli; and I'm bringing a granola bar for an emergency if I feel I need carbs.
After work I'll be hitting up SAMs for some food, then we may go see the movie Lucy.
Calories yesterday were a tad over, at about 2800 (I didn't log dinner), but that's still <Maintenance.
My biceps are surprisingly sore today. It wasn't too long ago that I posted in here the same about my triceps and saying, "it's been forever since I've felt bicep DOMs". Well here they are.
Today's breakfast will be 8 eggs with jalapeños, onions, and peppers; lunch is 8oz chicken with 2c broccoli; and I'm bringing a granola bar for an emergency if I feel I need carbs.
After work I'll be hitting up SAMs for some food, then we may go see the movie Lucy.
love2liftkat
Board Sponsor
Oh that's cool! That should be fun! Hopefully the guy is right about the gym too! Your meals for today sound good!! Hope work goes well! I hear Lucy is pretty good!
RegisterJr
Legend
Hyde
Legend
Bro meet up! Do it - it's really fun to get to bro out at the gym w/ an AM buddy. You have someone you feel like you already really know to motivate & push you, then you smash some great food at a local restaurant.
wasme
Legend
love2liftkat
Board Sponsor
I just want you to know I just spend the majority of my Saturday night crying all because of you!!! I just finished Lone Survivor! Amazing movie but man was it hard to watch!
RegisterJr
Legend
Aw. Sorry, and you're welcome?!
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RegisterJr
Legend
Lying Leg Curls 196.33
-every set SS'd with BW pause squats.
Set 1 : 50x10
Set 2 : 80x10
Set 3 : 125x12
Set 4 : 140x10 matched PR
Set 5 : 155x8 matched PR
-Drop Set
Set 6 : 155x8 matched PR
Set 7 : 110x8
Set 8 : 65x5
Set 9 : 50x10
Set 10 : 40x3
Reverse Band Squat 414
-Blue bands.
Set 1 : 135x6
Set 2 : 225x6
Set 3 : 275x6
Set 4 : 315x6
Set 5 : 345x6
Set 6 : 365x3
--I see what Hyde was saying about these. It was as heavy as normal coming off of the rack and at the top of the squat, but I could really feel the help coming out of the hole. On every single rep I didn't just hit parallel, I went as low as I ever have. I can see adding these eventually helping my mental dilemmas with weight. I remember thinking when I untracked 315 that I didn't know if there'd be much in me. Now I think if I had skipped 275 and 345, I could've hit 6 on 365 and maybe 2+ on 405.
Banded Leg Press 585
-60s rests, slow lowering and 3/4 lockout. Kept adding bands instead of weight.
-Set. 1 no bands. Set 2 and 3 a blue and gray; set 4 2xblue and gray; set 5 2 blue, 1 gray, 1 red.
Set 1 : 360x8
Set 2 : 450x8
Set 3 : 450x8
Set 4 : 450x8
Set 5 : 450x9
1.25 Hack Squat 139.33
-Down real low, up 1/4, down again and back up = 1 rep.
Set 1 : 90x10
Set 2 : 110x8
Drop Set-
Set 3 : 110x8
Set 4 : 90x8
Set 5 : (Sled)x8
-These are interesting. Very painful on the quads. I don't think I've ever seen my legs so pumped.
I skipped BB SLDL's (2x15) today. Partly because I 100% was physically spent on leg. I probably had some ham strength left, but I have a feeling, especially right now, that my quads/legs haven't felt in a while. The other reason is because I mentally was telling myself I had too much to do and still needed to prep food.
-every set SS'd with BW pause squats.
Set 1 : 50x10
Set 2 : 80x10
Set 3 : 125x12
Set 4 : 140x10 matched PR
Set 5 : 155x8 matched PR
-Drop Set
Set 6 : 155x8 matched PR
Set 7 : 110x8
Set 8 : 65x5
Set 9 : 50x10
Set 10 : 40x3
Reverse Band Squat 414
-Blue bands.
Set 1 : 135x6
Set 2 : 225x6
Set 3 : 275x6
Set 4 : 315x6
Set 5 : 345x6
Set 6 : 365x3
--I see what Hyde was saying about these. It was as heavy as normal coming off of the rack and at the top of the squat, but I could really feel the help coming out of the hole. On every single rep I didn't just hit parallel, I went as low as I ever have. I can see adding these eventually helping my mental dilemmas with weight. I remember thinking when I untracked 315 that I didn't know if there'd be much in me. Now I think if I had skipped 275 and 345, I could've hit 6 on 365 and maybe 2+ on 405.
Banded Leg Press 585
-60s rests, slow lowering and 3/4 lockout. Kept adding bands instead of weight.
-Set. 1 no bands. Set 2 and 3 a blue and gray; set 4 2xblue and gray; set 5 2 blue, 1 gray, 1 red.
Set 1 : 360x8
Set 2 : 450x8
Set 3 : 450x8
Set 4 : 450x8
Set 5 : 450x9
1.25 Hack Squat 139.33
-Down real low, up 1/4, down again and back up = 1 rep.
Set 1 : 90x10
Set 2 : 110x8
Drop Set-
Set 3 : 110x8
Set 4 : 90x8
Set 5 : (Sled)x8
-These are interesting. Very painful on the quads. I don't think I've ever seen my legs so pumped.
I skipped BB SLDL's (2x15) today. Partly because I 100% was physically spent on leg. I probably had some ham strength left, but I have a feeling, especially right now, that my quads/legs haven't felt in a while. The other reason is because I mentally was telling myself I had too much to do and still needed to prep food.
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RegisterJr
Legend
Thanks Joh!
love2liftkat
Board Sponsor
Heck yeah Thomas! You were on fire today!! Wow! Awesome job!!!!
Hyde
Legend
Nice workout! I wouldn't sweat the 2x15 sldl's - food is waaaaaay more important than a couple pump movements to facilitate recovery. Better to be a bit more sore & have your meals vs not eating & being sore anyway because you didn't get adequate nutrition.
Pre-exhaustion w/ the leg curl is a fantastic way to let the quads get more work in the squatting, but this inevitably detracts from the performance potential of the squat as a whole. So don't kick yourself for not getting 405 on the bar, or doing more reps - if you do your leg curls like you're supposed to, you ARE leaving squat weight on the table, intentionally.
Pre-exhaustion w/ the leg curl is a fantastic way to let the quads get more work in the squatting, but this inevitably detracts from the performance potential of the squat as a whole. So don't kick yourself for not getting 405 on the bar, or doing more reps - if you do your leg curls like you're supposed to, you ARE leaving squat weight on the table, intentionally.
RegisterJr
Legend
kenpoengineer
Well-known member
Legs shaking and feeling painful today? Great leg day Thomas!
RegisterJr
Legend
Thanks Mark!
Yes, actually. Most leg days it takes two days before the DOMs really kick in, but not this time. I was getting leg pumps trying to set my stance on bench press today. Lol
RegisterJr
Legend
60s rest periods. I missed the 120s rests on bench... My chest was torched fast today.
Slight Decline DB Press 101.33
-two seconds squeeze at the top. I really focused on the flex this time, and pushed the weights up with just the flex. I remember feeling on that final seventh wrap with the 80 pounds that I was spent already.
Set 1 : 50x8
Set 2 : 60x8
Set 3 : 70x8
Set 4 : 80x8
Set 5 : 80x7
Set 6 : 70x7
Reverse Band Bench 311.67
-first time doing these and they were interesting. I kind a wish I would've had more rest periods in between and/or fewer reps behind me on the DB presses. I could really feel the help off my chest and I focused on not bouncing it. I actually paused briefly on my chest.
Set 1 : 225x5
Set 2 : 245x5
Set 3 : 275x4
Set 4 : 245x5
Set 5 : 245x5
Slight Incline Bench 234
-one second pause presses. Nothing special happened here this week. I used a 25 pound plate under the ends of the top of the bench.
Set 1 : 195x6
Set 2 : 185x6
Set 3 : 185x4
"Chained" Stretch Push-ups 1.3
-I didn't have chains and I didn't really have the time to play around with how I could do it banded. Today these were just normal stretch push-ups.
Set 1 : 1x9
Set 2 : 1x8
Set 3 : 1x8
Dumbbell Bent Over Delt Raise 50
-I focused on not using my lats nor my traps here. I was one rep from a PR and probably could've made it.
Set 1 : 30x20
Set 2 : 30x20
Set 3 : 25x30
Banded Face Pull 7
-these were supposed to be three sets 12; Instead, I used my heaviest band (black one = 5) and attached it to the top of the power rack to do my face pulls with a two seconds squeeze, then immediately went to the gray band (4) for lower face pulls. Again with a two second flex.
Set 1 : 5x12
Set 2 : 4x5
Set 3 : 5x12
Set 4 : 4x7
-these really would've been killer with a 30s break instead of 60. I will try that next week.
*** I did not have time to do 5 x 5 cage presses so I did Calf raises instead.
Seated Calf Raise 391
-one drop set
Set 1 : 255x16
Set 2 : 225x6
Set 3 : 180x9
Set 4 : 135x15
Set 5 : 90x15
Set 6 : 45x20
I should've been able to do more than 16 on the heavy ones. The pad felt so heavy on my quads from yesterday's leg routine.
A buddy of mine came up to me and mentioned that I don't need so much weight for calves. I know this, and in proportion to the rest of my legs and body my calves look just fine. I want them stronger. He looked at me funny when I said that.
Slight Decline DB Press 101.33
-two seconds squeeze at the top. I really focused on the flex this time, and pushed the weights up with just the flex. I remember feeling on that final seventh wrap with the 80 pounds that I was spent already.
Set 1 : 50x8
Set 2 : 60x8
Set 3 : 70x8
Set 4 : 80x8
Set 5 : 80x7
Set 6 : 70x7
Reverse Band Bench 311.67
-first time doing these and they were interesting. I kind a wish I would've had more rest periods in between and/or fewer reps behind me on the DB presses. I could really feel the help off my chest and I focused on not bouncing it. I actually paused briefly on my chest.
Set 1 : 225x5
Set 2 : 245x5
Set 3 : 275x4
Set 4 : 245x5
Set 5 : 245x5
Slight Incline Bench 234
-one second pause presses. Nothing special happened here this week. I used a 25 pound plate under the ends of the top of the bench.
Set 1 : 195x6
Set 2 : 185x6
Set 3 : 185x4
"Chained" Stretch Push-ups 1.3
-I didn't have chains and I didn't really have the time to play around with how I could do it banded. Today these were just normal stretch push-ups.
Set 1 : 1x9
Set 2 : 1x8
Set 3 : 1x8
Dumbbell Bent Over Delt Raise 50
-I focused on not using my lats nor my traps here. I was one rep from a PR and probably could've made it.
Set 1 : 30x20
Set 2 : 30x20
Set 3 : 25x30
Banded Face Pull 7
-these were supposed to be three sets 12; Instead, I used my heaviest band (black one = 5) and attached it to the top of the power rack to do my face pulls with a two seconds squeeze, then immediately went to the gray band (4) for lower face pulls. Again with a two second flex.
Set 1 : 5x12
Set 2 : 4x5
Set 3 : 5x12
Set 4 : 4x7
-these really would've been killer with a 30s break instead of 60. I will try that next week.
*** I did not have time to do 5 x 5 cage presses so I did Calf raises instead.
Seated Calf Raise 391
-one drop set
Set 1 : 255x16
Set 2 : 225x6
Set 3 : 180x9
Set 4 : 135x15
Set 5 : 90x15
Set 6 : 45x20
I should've been able to do more than 16 on the heavy ones. The pad felt so heavy on my quads from yesterday's leg routine.
A buddy of mine came up to me and mentioned that I don't need so much weight for calves. I know this, and in proportion to the rest of my legs and body my calves look just fine. I want them stronger. He looked at me funny when I said that.
kenpoengineer
Well-known member
Wow! Just wow! 300 bench is in the future!
RegisterJr
Legend
I hope before 2015....
Granted, this is with the help of bands, but after DB presses. I honestly have no idea what my 1RM is on bench.
Thank you Mark!
RegisterJr
Legend
My chest and shoulders actually a weak spot for me. MD is helping that, though.
Thanks Joh.
joh408
Well-known member
Same here man. Took me about 14 months to hit 225 after starting back up (January). I hit it for an easy double preexhausted at the beginning of summer after MD. Finally seeing some chest growth using MD and the principles. Plus shoulders have blown up too after being nonexistent at the beginning
wasme
Legend
Seen those before..
Oh ya those 1.25 hacks are killer, I was so outta breath doing those lol
I can't seem to get a good feel for these and end up doing them weighted. NOt sure why.
RegisterJr
Legend
Seen those before..
Oh ya those 1.25 hacks are killer, I was so outta breath doing those lol
I can't seem to get a good feel for these and end up doing them weighted. NOt sure why.
The hacks wind me too.
They felt different, and the hold is what made them work for me. I probably shouldn't have stopped at 12 though.
love2liftkat
Board Sponsor
Wow!!! Very strong chest session! Lol @ you stumping your friend about your calves!
RegisterJr
Legend
Thanks Kat!
RegisterJr
Legend
Invalid Link Removed
I really hope that the T-Bar isn't bolted down.
I really hope that the T-Bar isn't bolted down.
love2liftkat
Board Sponsor
RegisterJr
Legend
We don't even have one!
Huh. Do y'all have the free T-Bar that sits on the floor?
love2liftkat
Board Sponsor
Yeah, we have the bar that I use for the meadows/one arm bb rows. They have a handle to attach to it for t-bar rows.
RegisterJr
Legend
My legs are so trashed. Quads, butt, hams, all of it. It hurts to walk on flat ground.
I love it...
I love it...
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love2liftkat
Board Sponsor
No doubt!! You destroyed them yesterday!!!!
RegisterJr
Legend
Calories were on point yesterday with 2,594 and 283p/140c/82f.
Today is going to be a challenge with the Deadlifts. I dunno if my glutes/hams will participate. I'll try and stretch throughout the other WO's...
Today is going to be a challenge with the Deadlifts. I dunno if my glutes/hams will participate. I'll try and stretch throughout the other WO's...
puccah8808
Legend
Take some swelfies!!!
RegisterJr
Legend
Meadows Row 191.17
Set 1 : 25x8
Set 2 : 50x8
Set 3 : 155x7 (RT arm PR)
Set 4 : 155x4 (LT arm FAIL)
Set 5 : 125x10
Set 6 : 135x8
Set 7 : 75x13
Banded T-Bar (Supported Row) 168
-explosive
Set 1 : 90x6
Set 2 : 140x6 (I lost explosiveness after rep four)
Set 3 : 115x6
Set 4 : 115x6
Set 5 : 115x6
-I was right, it was bolted down. This is how I attached my bands:
Invalid Link Removed
Stretch Pulldown 240.67
-slow pull down to the fore head, slow negative and stretched and arched my back at the top. I could feel my lats squeeze in the stretch position.
Set 1 : 190x8
Set 2 : 170x8
Set 3 : 170x8
Dumbbell Shoulder Shrug 98
-three second flex at the top
Set 1 : 70x12
Set 2 : 70x12
Set 3 : 65x10
Reverse Banded Deadlifts 401.5
-explosive
Set 1 : 225x3
Set 2 : 315x3
Set 3 : 365x3
Set 4 : 275x10
-The first rep of 365 went up slowly but the next two reps popped explosively like they were supposed to. I wanted to do a couple more sets of 365 but I got stuck in a conversation with some dude and started running out of time. Also, I should've stuck with 225 and the last set to get more reps out of it.
I was shaky, but this was after the set of 90 on T-Bar rows:
Invalid Link Removed
Set 1 : 25x8
Set 2 : 50x8
Set 3 : 155x7 (RT arm PR)
Set 4 : 155x4 (LT arm FAIL)
Set 5 : 125x10
Set 6 : 135x8
Set 7 : 75x13
Banded T-Bar (Supported Row) 168
-explosive
Set 1 : 90x6
Set 2 : 140x6 (I lost explosiveness after rep four)
Set 3 : 115x6
Set 4 : 115x6
Set 5 : 115x6
-I was right, it was bolted down. This is how I attached my bands:
Invalid Link Removed
Stretch Pulldown 240.67
-slow pull down to the fore head, slow negative and stretched and arched my back at the top. I could feel my lats squeeze in the stretch position.
Set 1 : 190x8
Set 2 : 170x8
Set 3 : 170x8
Dumbbell Shoulder Shrug 98
-three second flex at the top
Set 1 : 70x12
Set 2 : 70x12
Set 3 : 65x10
Reverse Banded Deadlifts 401.5
-explosive
Set 1 : 225x3
Set 2 : 315x3
Set 3 : 365x3
Set 4 : 275x10
-The first rep of 365 went up slowly but the next two reps popped explosively like they were supposed to. I wanted to do a couple more sets of 365 but I got stuck in a conversation with some dude and started running out of time. Also, I should've stuck with 225 and the last set to get more reps out of it.
I was shaky, but this was after the set of 90 on T-Bar rows:
Invalid Link Removed
puccah8808
Legend
Great session!! Very strong and you look amazing! 
RegisterJr
Legend
Great session!! Very strong and you look amazing!
Thank you!
RegisterJr
Legend
RE failing in the meadows PR, heavy weight on those really wind me. I think if I had taken a moment to recoup I could've matched with the left arm. After my 60s rest I went back to the left arm first and got winded on the right.
kenpoengineer
Well-known member
Nice volume as usual. Your arms and shoulders are a lot larger than the last picture I saw of you! Thomas the Tank!
RegisterJr
Legend
Thanks Mark! The picture doesn't do justice to the size my shoulders have put on this year. They're far from where I want but progress is being made.
love2liftkat
Board Sponsor
Killing it Thomas! 155 is just insane!! Very creative way to band the t-bar! Totally loving the pic too! You look great!!! Lots of changes!!
RegisterJr
Legend
Thank you Kat! I saw a video not long ago about using hex DBs to band squats and stole the idea from there.
RegisterJr
Legend
Thank you Simon.
RegisterJr
Legend
Imma little behind on calories but that can be made up tonight.
Tomorrow should be a rest day, but instead I'll skip the 2nd chest WO and hit arms, rest Thursday, then do some chest/shoulders at the hotel Friday.
Tomorrow should be a rest day, but instead I'll skip the 2nd chest WO and hit arms, rest Thursday, then do some chest/shoulders at the hotel Friday.
Hyde
Legend
RegisterJr
Legend
30s rest before repeating ALL super sets.
It didn't take long for my strength to go...
SUPER SET 1:
Cable Rope Triceps Pushdown 180
-keep the rope relatively close together, as opposed to stretching them apart like last time. 1s flex
Set 1 : 70x10
Set 2 : 120x15
Set 3 : 120x12
Set 4 : 110x12
Set 5 : 100x12
1.5 Cable Curl 93.33
Set 1 : 30x10
Set 2 : 50x10
Set 3 : 70x10
Set 4 : 70x10
Set 5 : 60x10
-all the way up, all the way down, halfway up, halfway down equals one rep.
-FFFFFUUUUUUUUUUUU(dge)!!!!!! These hurt!
SUPER SET 2:
Dumbbell Cross Body Hammer Curl 53.33
-controlled, no swinging.
Set 1 : 40x10
Set 2 : 35x10
Set 3 : 30x10
Set 4 : 35x10
--My left bicep was so pumped it just flat out hurt.
Meadows Cable Extension 66.67
Set 1 : 40x10
Set 2 : 50x10
Set 3 : 50x10
Set 4 : 50x10
-I could've done more weight if the ball would've stopped punching my hand. Next time I'll put a towel over the ball.
SUPER SET 3:
Barbell Preacher Curl 76
-1s flex, 3s neg
Set 1 : 50x8
Set 2 : 60x8
Set 3 : 60x8
Set 4 : 60x6
EZ bar Incline Skull Crushers 8
-deep as possible behind my head. I cruelly alternated between close grip and wide grip.
Set 1 : 70x12
Set 2 : 70x12
Set 3 : 70x12
Set 4 : 70x12
SUPER SET 4:
Cable Overhead Curl 93.33
-Drop sets
-1s flex
1:
Set 1 : 70x10
Set 2 : 60x5
Set 3 : 50x5
Set 4 : 40x5
Set 5 : 30x6
2:
Set 6 : 70x10
Set 7 : 60x4
Set 8 : 50x4
Set 9 : 50x4
Set 10 : 40x7
Set 11 : 30x9
Cable Rope High Pulley Overhead Tricep Extension 166.67
-Drop sets
-the 100's were done with a 1s flex and a 1s pause when my forearm hit 90°. The lesser weight was done fluidly and just shy of lockout.
1:
Set 1 : 100x20
Set 2 : 70x10
2:
Set 3 : 100x12
Set 4 : 70x10
Set 5 : 50x10
Leaning Calf Raises (pad at lower back). 800
-30s rests, alternating the direction my toes were facing.
Set 1 : 400x30
Set 2 : 400x20
Set 3 : 400x13
Set 4 : 400x10
Set 5 : 400x10
Set 6 : 400x10
Set 7 : 300x10
Even though we're going out of town tomorrow morning I think I'll still get up and do the second chest/shoulder WO.
I owe a couple reviews and will be posting them the next couple days while I have free time.
It didn't take long for my strength to go...
SUPER SET 1:
Cable Rope Triceps Pushdown 180
-keep the rope relatively close together, as opposed to stretching them apart like last time. 1s flex
Set 1 : 70x10
Set 2 : 120x15
Set 3 : 120x12
Set 4 : 110x12
Set 5 : 100x12
1.5 Cable Curl 93.33
Set 1 : 30x10
Set 2 : 50x10
Set 3 : 70x10
Set 4 : 70x10
Set 5 : 60x10
-all the way up, all the way down, halfway up, halfway down equals one rep.
-FFFFFUUUUUUUUUUUU(dge)!!!!!! These hurt!
SUPER SET 2:
Dumbbell Cross Body Hammer Curl 53.33
-controlled, no swinging.
Set 1 : 40x10
Set 2 : 35x10
Set 3 : 30x10
Set 4 : 35x10
--My left bicep was so pumped it just flat out hurt.
Meadows Cable Extension 66.67
Set 1 : 40x10
Set 2 : 50x10
Set 3 : 50x10
Set 4 : 50x10
-I could've done more weight if the ball would've stopped punching my hand. Next time I'll put a towel over the ball.
SUPER SET 3:
Barbell Preacher Curl 76
-1s flex, 3s neg
Set 1 : 50x8
Set 2 : 60x8
Set 3 : 60x8
Set 4 : 60x6
EZ bar Incline Skull Crushers 8
-deep as possible behind my head. I cruelly alternated between close grip and wide grip.
Set 1 : 70x12
Set 2 : 70x12
Set 3 : 70x12
Set 4 : 70x12
SUPER SET 4:
Cable Overhead Curl 93.33
-Drop sets
-1s flex
1:
Set 1 : 70x10
Set 2 : 60x5
Set 3 : 50x5
Set 4 : 40x5
Set 5 : 30x6
2:
Set 6 : 70x10
Set 7 : 60x4
Set 8 : 50x4
Set 9 : 50x4
Set 10 : 40x7
Set 11 : 30x9
Cable Rope High Pulley Overhead Tricep Extension 166.67
-Drop sets
-the 100's were done with a 1s flex and a 1s pause when my forearm hit 90°. The lesser weight was done fluidly and just shy of lockout.
1:
Set 1 : 100x20
Set 2 : 70x10
2:
Set 3 : 100x12
Set 4 : 70x10
Set 5 : 50x10
Leaning Calf Raises (pad at lower back). 800
-30s rests, alternating the direction my toes were facing.
Set 1 : 400x30
Set 2 : 400x20
Set 3 : 400x13
Set 4 : 400x10
Set 5 : 400x10
Set 6 : 400x10
Set 7 : 300x10
Even though we're going out of town tomorrow morning I think I'll still get up and do the second chest/shoulder WO.
I owe a couple reviews and will be posting them the next couple days while I have free time.
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kenpoengineer
Well-known member
Ouch! That is all.