TGR's Cheetos Chraining

I agree with Kenpo! Ouch! Looks like a crazy good pump though! Did you mean skull crushers rather than close bench? (Just guessing from your note about how deep behind your head you went)
 
kenpoengineer said:
Ouch! That is all.
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Thanks Mark!

love2liftkat said:
I agree with Kenpo! Ouch! Looks like a crazy good pump though! Did you mean skull crushers rather than close bench? (Just guessing from your note about how deep behind your head you went)
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Thanks Kat!

Oh, why yes! That's odd that I didn't catch that...
 
Interesting. Never dunum:

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RegisterJr said:
Interesting. Never dunum:

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Welcome to pain. Basically full-range db rows w/ some body english to reach absolute rowing failure. The kicker? When you've gone all the way to the limit with one arm, you now have to back that number up with your other arm. Start with your weak arm/side.
 
Oh my... They tweeted me a pic of the gym. I cannot wait now...

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Hyde said:
Welcome to pain. Basically full-range db rows w/ some body english to reach absolute rowing failure. The kicker? When you've gone all the way to the limit with one arm, you now have to back that number up with your other arm. Start with your weak arm/side.
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I will def add these in. My grip needs the help.
 
Wow!! Very nice gym for a hotel!!
 
Where the heck are you staying???? Above & beyond any hotel gym I've ever seen; awesomesauce brother.

As for Kroc Rows - Matt Kroc (& Jim Wendler) recommended doing them unstrapped at least half of the time, but warned that to really go to failure you're going to have to use wriststraps - grip will always go before the muscle in a max volume scenario that allows some jerking/ripping/popping of the db. Kroc himself built a ridiculous 300lb db or some crap he had welded up for these. They are to be both heavy AND with volume. How do you make that up? Body english.

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This is what a world-class powerlifter's back looks like, NOT shredded for bodybuilding contest. Contest is disgusting.
 
Hyde said:
Where the heck are you staying???? Above & beyond any hotel gym I've ever seen; awesomesauce brother.

As for Kroc Rows - Matt Kroc (& Jim Wendler) recommended doing them unstrapped at least half of the time, but warned that to really go to failure you're going to have to use wriststraps - grip will always go before the muscle in a max volume scenario that allows some jerking/ripping/popping of the db. Kroc himself built a ridiculous 300lb db or some crap he had welded up for these. They are to be both heavy AND with volume. How do you make that up? Body english.

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This is what a world-class powerlifter's back looks like, NOT shredded for bodybuilding contest. Contest is disgusting.
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That is an insane back.

I read that his PR's were 300x13 (had a bar specifically welded to hold 300), and something like 225x30-ish.

That's just crazy.

He said it really helped not only with thickness but grip and lockout on deads, too. It made all the difference in the work to him from 700 to 8-something on his dead.

I can relate... I, too, cannot lockout 800...

It's the Ritz-Carlton in Orlando. Hitting up my gym today for chest/shoulders part two which will bring me to the end of 1.2 week 1, so the next 4 days can be free days for me. I think that's a smith in the photo, so squats will be out... I'll see what they have, but I can get in a killer TUT workout with machines nonetheless.
 
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Bench Press Machine 228
-Slow movement, 1.5s flex

Set 1 : 100x10
Set 2 : 145x10
Set 3 : 190x6 drop
Set 4 : 175x3
Set 5 : 175x8 drop
Set 6 : 160x3
Set 7 : 160x6 drop
Set 8 : 145x3
Set 9 : 145x10

-a lot weaker in these this weak. Probably partly from destroying my triceps yesterday and because my chest may not have been 100% yet.

SUPER SET 1:
15s rests

Pec Minor BW Dip 1.23

Set 1 : 1x7
Set 2 : 1x7
Set 3 : 1x7
Set 4 : 1x7

Dumbbell Bent Over Delt Raise 50

Set 1 : 30x20
Set 2 : 30x20
Set 3 : 25x20
Set 4 : 25x20

SUPER SET 2:
60s rests

Hex Press 80
-1s flex

Set 1 : 60x10
Set 2 : 60x10
Set 3 : 55x10
Set 4 : 55x10

Banded Face Pull 6.67
-2s flex

1-
Set 1 : 5x10 overhead
Set 2 : 4x3 waist level
2-
Set 3 : 4x10 O
Set 4 : 2x10 W
3-
Set 5 : 4x10 O
Set 6 : 2x8 W
Set 7 : 2x7 W Speed
4-
Set 8 : 4x10 O
Set 9 : 2x9 W
Set 10 : 2x5 W S

SUPER SET 3:
60s rests
With LOTS of pauses. Lol

Six-Ways 6.67

Set 1 : 5x10
Set 2 : 5x10
Set 3 : 5x10
Set 4 : 5x10

Banded O&B's 2.93

Set 1 : 2x14 (dropped band tension)
Set 2 : 1x6
Set 3 : 1x20
Set 4 : 1x20
Set 5 : 1x20

ADDED-
SUPER SET 4:
No resting at all


Machine Reverse Flyes 166.67

Set 1 : 100x20
Set 2 : 100x20

Spider Crawl N/A

Set 1 : --
00:00:56
Set 2 : --
00:00:30


Notes:
So friggin pumped.

Just got home. Going to see if the wife wants to wake up for cardio. If not, maybe I'll get a nap in before heading to Orlando. Or both.
 
Jealous of your volume Thomas! Good lifting all around. That is a nice hotel gym!!
 
Awesome workout!!! Look at you adding more too!!! Beast mode! ;)
 
That's a great looking workout! Reactive pump seems fun haha

I did some Kroc rows today. Seems like we were on the same page since I read that article earlier this week
 
joh408 said:
That's a great looking workout! Reactive pump seems fun haha

I did some Kroc rows today. Seems like we were on the same page since I read that article earlier this week
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I just saw that. Imma try those here at the gym this weekend. How was your ROM? I couldn't tell exactly what he was saying...
 
Checked out the gym. DB's go up to 100, and there are quite a bit of machines. I brought my bands, so no matter what I'll get some work in.


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Not pictured is additional adjustable cables, dip bars, and pull-up bars. Also cardio equipment, but I don't know how to turn those on. Lol
 
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RegisterJr said:
I just saw that. Imma try those here at the gym this weekend. How was your ROM? I couldn't tell exactly what he was saying...
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I did with my hand on the back of one of the short 90 degree chair benches. Back was probably like 20-30 degrees from parallel to the ground. Went down to basically straight, up til DB touched around my pec
 
Daaaannggg rich people must workout on vacation! Lol ;)
 
joh408 said:
That's a great size hotel gym! Nice!
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love2liftkat said:
Daaaannggg rich people must workout on vacation! Lol ;)
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This place is for sure out of my budget. At least the room is, and I wouldn't make a habit of ordering in the hotel.

Pretty room view though. Very similar to the place we stayed at Dunn's River.

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That's a beautiful view! Enjoy your stay!! :)
 
wasme said:
Place looks great Thomas... have fun! Looks like you workouts will NOT suffer at all..
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Thanks Simon, and it certainly did not suffer....

Kroc Row 176.67

Set 1 : 40x5 both arms
Set 2 : 40x5 both
Set 3 : 100x23 Rx23, added strap at #15
Set 4 : 100x20 Lx20, added strap at #13

-I could feel these start to take there toll after 10 on my lower lats. Imma start doing these bi-weekly at least. I honestly didn't expect to hit 20. I touched the floor and drove up to my pec. I rested the arm and knee of the side not pulling on a bench.

Smith Machine Bent Over Row 294
-explosive, 60s rests

Set 1 : 135x6
Set 2 : 155x6
Set 3 : 185x6
Set 4 : 205x6
Set 5 : 225x6
Set 6 : 245x6 PR
Set 7 : 255x4

-I lost explosiveness after rep 1 of 245

SUPER SET 1: w/ gray band bent rows to failure then drop to red band xFailure. My back was parallel with the floor and I focused on squeezing like you would on a seated row. Using just bands allowed me to squeeze a little further. This SS starting doing me in and I started working up a good sweat.

High Row 1.5's 190

Set 1 : 110x9
Set 2 : 150x8
Set 3 : 150x8
Set 4 : 150x7

This Machine:

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-all the way down and squeeze, back up and halfway down then up makes one rep. The squeeze felt really good,

Super Set 2:

Dumbbell Bent Over Row 73.33
-2 Drop sets, exact form as with the bands.

1:
Set 1 : 55x10
Set 2 : 40x6
Set 3 : 20x6
2:
Set 4 : 45x10
Set 5 : 30x8
Set 6 : 20x4

Cable Straight Arm Push Down 69.67

Set 1 : 55x8
Set 2 : 43x8

Treadmill HIIT x12 minutes. I'm so outta shape. This will be mandatory for a while.

Smith and some of the cable machines:

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I didn't use anything in this last pic.

love2liftkat said:
That's a beautiful view! Enjoy your stay!! :)
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Thanks! We're having fun! Headed down now to see how much the kayaks are to rent.
 
Killer session, killer hotel, killer gym! Soooo jealous! Haha, I'm with Kat! Soooo that's how rich people vacation!!! :D
 
Nice session and you had the gym to yourself! Rich people don't lift! Lol
 
Awesome wo! Bet that was the best one ever on vacation!!
 
puccah8808 said:
Killer session, killer hotel, killer gym! Soooo jealous! Haha, I'm with Kat! Soooo that's how rich people vacation!!! :D
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Lol. Thanks!

wasme said:
Nice job on the Kroc rows!
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Thanks Simon! I was surprised. I don't remember having that in me on rows, but that was prior to all the meadows rows I've put in.

kenpoengineer said:
Nice session and you had the gym to yourself! Rich people don't lift! Lol
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Ha!! There were a couple people in there sporadically. No one really knew what thy were doing though.

I haven't seen very many people here that look that fit. Maybe a few of the doctors wives (it's an obstetric convention).

love2liftkat said:
Awesome wo! Bet that was the best one ever on vacation!!
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It was great. Hoping to get something in before going to the water park tomorrow.
 
Having a cup of coffee, enjoying my view and the weather before it's hot as hell.

Going to do some arms today. I don't want to hit legs, chest, or shoulders and have them too weak for my gym tomorrow and Monday.

Then we're off to the water park.
 
Wonderful! Enjoy the water park! Did you get to go kayaking yesterday?
 
On cable weights, I'm not certain what the actual weight is. I used the numbers that were listed.

Super Set 1:

Guillotine Curls 90.67

Set 1 : 36x12
Set 2 : 49x15
Set 3 : 68x10
Set 4 : 61x12

EZ Bar Triceps Extension 97.5
-I assumed the bar is 25#

Set 1 : 65x15
Set 2 : 65x15
Set 3 : 65x15
Set 4 : 65x15

Super Set 2:

Spider Curls 91
-3s neg, except last set was 2s

Set 1 : 65x10
Set 2 : 65x10
Set 3 : 65x8
Set 4 : 65x12

Dumbbell Tricep Kickback 38
-pronated

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

Super Set 3:

Cable Rope Triceps Pushdown 92
-squeeze hard at the bottom

Set 1 : 69x10
Set 2 : 55x10
Set 3 : 55x11

Dumbbell Hammer Curls 53.33

Set 1 : 40x10
Set 2 : 35x10
Drop set
Set 3 : 30x13
Set 4 : 20x8
Set 5 : 10x6


Nothing spectacular, but had a nice pump on the biceps at the end.


love2liftkat said:
Wonderful! Enjoy the water park! Did you get to go kayaking yesterday?
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The water park was a blast except for the hour long monsoon. We had fun though.

No on kayaks. They only allowed them for tours, and a tour of a small lake didn't sound so fun.

wasme said:
This guy has the life! ;)
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It was nice, but we are now back at home preparing for the week. The last couple days just flew by.
 
Thomas! Such dedication even on vacation! Great job brother!
 
Lying Leg Curls 201.5

SS w/ BW squats x10
On BW squats I focused on keeping my chest out, head up, and keeping the knees out.

Set 1 : 50x10
Set 2 : 80x10
Set 3 : 125x12
Set 4 : 155x9 PR (aiming for 10)
Set 5 : 155x7 (aiming for 8)

Drop set
Set 6 : 140x8
Set 7 : 110x5
Set 8 : 50x10

Reverse Band Squat 414
-Explosive

Set 1 : 45x6
Set 2 : 135x6
Set 3 : 225x6
Set 4 : 315x6
Set 5 : 345x6 (lost explosiveness on 4, so I dropped weight)
Set 6 : 315x6

-On squats I focused on keeping my chest out, head up, shoulders/lats tight, and keeping the knees out on the descent. My 1st rep of 135 felt awkward as I lost balance. I think my chest was too far out, but I adjusted.

Banded Leg Press 570
-3/4 rep, no lockout.

Set 1 : 450x2
Set 2 : 450x8
Set 3 : 450x8
Set 4 : 450x8

Drop set
Set 5 : 450x8
Set 6 : 450x3 (no bands)

Set. 1 no bands. Set 2 a blue and gray; set 3 2xblue and gray; set 4 & 5 2x blue, 1 gray, 1 red.

1.25 Hack Squat 139.33

-all the way down, up 1/4, down and back up is 1 rep.

Set 1 : 90x10
Set 2 : 110x8

Drop Set:
Set 3 : 110x8
Set 4 : 90x4
Set 5 : Sled x8

-This kept constant tension on the quads.

Barbell Stiff-Legged Deadlift 202.5

Set 1 : 45x3
Set 2 : 135x15
Set 3 : 135x12

Seated Calf Raise 391

1 Drop Set:
Set 1 : 255x16
Set 2 : 225x6
Set 3 : 180x9
Set 4 : 135x9
Set 5 : 90x17

Legs = Fried

Hyde said:
I know it's natural when a man loves a woman, but TMI bro....
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So, no video then?

atanocc said:
Damn hope u enjoyed that vacay brotha. Nice sessions in here!
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Thank you AT.

kenpoengineer said:
Thomas! Such dedication even on vacation! Great job brother!
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Thanks Mark. I actually have had only 1 rest day in the last 15. I will go back to Johns rest day recommendations and do core/cardio instead.

I'm in the middle of food prep for the week and still have normal chores to catch up on being that we've been outta town. I will catch up on everyone's logs as soon as I get a second.
 
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214 this morning...

It's time to get serious, and stop eating all the things.
 
60s rests on everything.

Slight Decline DB Press 111

-2s flex at top. (I would flex and elevate the weight a couple inches)

Set 1 : 50x8
Set 2 : 60x8
Set 3 : 70x8
Set 4 : 80x8
Set 5 : 90x7
Set 6 : 80x7

-Improved from last week.

Reverse Band Bench 309.17
-Explosive

Set 1 : 225x5
Set 2 : 245x5
Set 3 : 265x5 Matched PR? (Last week was 275x4)
Set 4 : 255x5
Set 5 : 245x5

-Improved from last week. More overall volume with 1 minute rests instead of two last week. I also removed the safety bar this week and went deeper, but still paused so as to avoid bouncing up.

Slight Incline Bench 246

Set 1 : 205x6 PR
Set 2 : 195x6
Set 3 : 185x6

-Yay PR, however, I've only done these 4 times, and after already fatiguing my chest.

-Improved from last week. (195x6, 185x6,4)

"Chained" Stretch Push-ups 30.83

Set 1 : 1x11
Set 2 : 10x7
Set 3 : 25x7

-I don't have chains, so after the first set I would set plate weight on my back

SUPERSET:
-This was not supposed to be a superset, but I was starting to run out of time.

Dumbbell Bent Over Delt Raise 50

Set 1 : 30x20
Set 2 : 30x20
Set 3 : 25x20

Banded Face Pull 5.6

-4 equals gray(30#) band, 2 = red(15#). The gray was overhead, the red was slightly above the knee. Both with a 2s squeeze.

1-
Set 1 : 4x12
Set 2 : 2x10
2-
Set 3 : 4x12
Set 4 : 2x10
3-
Set 5 : 4x12
Set 6 : 2x10

^^ Super setting these two had my shoulders pumped full of blood.

I skipped the 5 x 5 on cage presses to do one minute sprints on the treadmill instead. Cardio will now be mandatory for me. If need be, I will start getting up at 0315 instead. I've also increased my pre-workout calories so that I'm not consuming so many calories throughout the day.

I woke up feeling so tired that I almost went back to sleep. But, I knew that if I rested today that I wouldn't have a rest day before my next chest workout. And I can't extend this weeks routine because I have a workday at the hunting camp Saturday. I will take a rest day from weights on Wednesday and do just cardio.

Another note on bench:

I brought my grip in about 2 inches closer on each side and it allowed me to get my elbows a little bit closer to the inside, and I got more lat work with my bench. I felt a lot stronger throughout the whole movement.

puccah8808 said:
It's alllll mussssssskles!!!
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Lol
 
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