joh408 is taking Follidrone on a ride

liftandswim said:
No problem with listening to your body. Good work bud
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Ya I have no problem switching things up if need be. Consistency is key so I'd rather not get injured, especially on a high volume hypertrophy week.

Thanks man
 
Chest Shoulders HV

Barbell Incline Bench Press 60
Set 1 : 45x10

Barbell Incline Bench Press 222
Set 1 : 95x6
Set 2 : 115x6
Set 3 : 135x6
Set 4 : 155x6
Set 5 : 165x6
Set 6 : 175x6
Set 7 : 185x6 PR +10lbs

Machine Fly 205
Set 1 : 70x15
Set 2 : 90x15
Set 3 : 110x15
Set 4 : 130x15
Set 5 : 150x11

Machine Reverse Flyes 168
Set 1 : 70x15
Set 2 : 90x15
Set 3 : 110x15
Set 4 : 120x12

Barbell Standing Military Press 153.33
Set 1 : 45x10
Set 2 : 65x10
Set 3 : 75x10
Set 4 : 85x10
Set 5 : 95x10
Set 6 : 105x10
Set 7 : 115x10

Dumbbell Lateral Raise 36.67
Set 1 : 20x25
Set 2 : 20x20
Set 3 : 20x25

Weighted Tricep Dips N/A
Set 1 : 0x15
 
Yay for the PR!! Awesome wo!!
 
Congrats on the PR bro!
 
Back HV

Hammer High Row 126.67
Set 1 : 60x10
Set 2 : 70x10
Set 3 : 80x10
Set 4 : 90x10
Set 5 : 100x8

Kroc Row 196.67
Set 1 : 100x29 left
Set 2 : 100x24 right

Cable One Arm Lat Pulldown 120
Set 1 : 55x10
Set 2 : 100x6
Set 3 : 90x6
Set 4 : 80x8
Set 5 : 70x10

Triset 1:

Barbell Bent Over Row 246.67
Set 1 : 135x10
Set 2 : 135x10
Set 3 : 185x10

Snatch Grip High Pull 203.5
Set 1 : 135x5
Set 2 : 135x5
Set 3 : 185x3

Barbell Underhanded Row 246.67
Set 1 : 135x10
Set 2 : 135x10
Set 3 : 185x10

Short on time since I slept in. Still feel pretty good about it
 
Seeing some nice changes with every workout. Leaning out nicely. I got about 3 weeks left with Follidrone due to skipping some days
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Heck ya! I see you incorporating the Kroc Rows! That's crazy weight!!

Nice WO Joh.
 
RegisterJr said:
Heck ya! I see you incorporating the Kroc Rows! That's crazy weight!!

Nice WO Joh.
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Thanks man. Need to improve grip strength and who doesn't want a bigger back. Should be nice once I can up the weight. I'll move up once I get to 30 reps per side. Hopefully the rec has upped the DBs past 120s
 
joh408 said:
Thanks man. Need to improve grip strength and who doesn't want a bigger back. Should be nice once I can up the weight. I'll move up once I get to 30 reps per side. Hopefully the rec has upped the DBs past 120s
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His back picture was just ginormous.
 
Back is looking really good! Lots of changes happening!!
 
All packed up and ready to head back to Colorado tomorrow. Few days off from lifting. Hanging with the fam and some golfing. Sports massage Tuesday and then moving back up to Boulder. Gonna be great to be back home
 
Barbell Full Squat 420
Set 1 : 45x10
Set 2 : 135x5
Set 3 : 185x5
Set 4 : 225x3
Set 5 : 245x5
Set 6 : 285x5
+belt
Set 7 : 315x10 PR

Barbell Front Squat 262.5
Set 1 : 135x10
Set 2 : 185x10
+belt
Set 3 : 225x5

Lying Leg Curls 210
Set 1 : 95x15
Set 2 : 110x15
Set 3 : 125x15
Set 4 : 140x15
Set 5 : 155x10

Leg Press Machine 546
Set 1 : 310x12
Set 2 : 350x12
Set 3 : 390x12

Leg Extensions 329
Set 1 : 155x12
Set 2 : 185x12
Set 3 : 215x12
Set 4 : 235x12
 
New shoes are awesome. Gotta get used to the motion more but I felt so stable and honestly could have done 3 or 4 more on 315 I think strength wise. Just stopped it at 10 due to form.

Belt was great too. Gotta break it in so it doesn't dig in too much.

Legs are smoked. Good day back after a few off
 
<-- This guy's jealous.
 
Awesome wo and goodies too!! :D
 
kisaj said:
Dicks always has things on sale, but I never seem to think to go there.
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Usually just look online for stuff but if I'm down at Park Meadows or Flatirons I'll stop in to see if they have anything good on sale.
 
wasme said:
Is that what kind of shoes you got? I am going to get some lifting shoes when in Myrtle Beach....
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Ya Nike Romaleos 2. I don't think too many stores carry them but I know for Champs and Dicks you can return them in store
 
Chest/Shoulders HMV

Barbell Bench Press 259.67
Set 1 : 45x10
Set 2 : 115x5
Set 3 : 135x3
Set 4 : 160x3
Set 5 : 180x3
Set 6 : 205x8 PR

Machine Fly 226.67
Set 1 : 90x12
Set 2 : 110x12
Set 3 : 130x12
Set 4 : 150x12
Set 5 : 170x10

Chest Press 266
Set 1 : 150x12
Set 2 : 190x12
Set 3 : 210x8

Barbell Standing Military Press 160.33
Set 1 : 45x10
Set 2 : 65x5
Set 3 : 75x5
Set 4 : 85x3
Set 5 : 100x5
Set 6 : 115x5
Set 7 : 130x7

Dumbbell Lateral Raise 41.67
Set 1 : 20x15
Set 2 : 22x15
Set 3 : 25x15
Set 4 : 25x20

Cable Rope Face Pull 82.5
Face level
Set 1 : 25x15
Set 2 : 32.5x15
Set 3 : 40x15
Set 4 : 47.5x15
Set 5 : 55x15
Switch to high
Set 6 : 32.5x15
Set 7 : 40x15
Set 8 : 47.5x15

Cable Lateral Raise 21
Set 1 : 10x12
Set 2 : 10x12
Set 3 : 15x12

Weighted Tricep Dips N/A
Set 1 : 0x12
Set 2 : 0x12
Set 3 : 0x12
 
Rocking the presses today my friend. Face pulls look like they were hella pump on the shoulders.

It's hard keeping up with all the meadows-style routines around here, but have you done Spider Crawls yet?

Congrats on the chesticles PR!!
 
RegisterJr said:
Rocking the presses today my friend. Face pulls look like they were hella pump on the shoulders.

It's hard keeping up with all the meadows-style routines around here, but have you done Spider Crawls yet?

Congrats on the chesticles PR!!
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Thanks man! I haven't tried em yet but I've been seeing them around. I'll give them a shot soon
 
joh408 said:
Thanks man! I haven't tried em yet but I've been seeing them around. I'll give them a shot soon
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Oh man, they are fierce. Try adding them in as a 2nd part to a super set. Preferably with rear delt raises, face pulls, rear Flyes. I think you'll really like them.

I really think they burn more than destroyers, if done right.
 
Press City in here! Congrats on the PR!
 
Thanks everyone! Was real nice hitting a PR. Seem to be doing that a lot lately

wolfpack893 said:
nice pr bud! have you squatted in your new lifting shoes yet and if so did it help more?
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Ya I did on Monday. Felt great. Very stable, feet felt glued to the ground, knees didn't go forward as much. I think they are going to help a lot since I squat high bar
 
joh408 said:
Thanks everyone! Was real nice hitting a PR. Seem to be doing that a lot lately



Ya I did on Monday. Felt great. Very stable, feet felt glued to the ground, knees didn't go forward as much. I think they are going to help a lot since I squat high bar
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Nice dude I might have to try some shoes like that I'm a tall guy and its pretty hard for me to get deep my back bends over a lot and my knees go way in front of my toes.
 
wolfpack893 said:
Nice dude I might have to try some shoes like that I'm a tall guy and its pretty hard for me to get deep my back bends over a lot and my knees go way in front of my toes.
Click to expand...

I have 1 day in them and I think they are well worth it already
 
Dammit... Couldn't lock out 485 on sumo deads. Got it to the knees and my upper back started to collapse. Need to work on getting tight. Hit 396 and 440 right before for singles. Full workout coming later
 
joh408 said:
Dammit... Couldn't lock out 485 on sumo deads. Got it to the knees and my upper back started to collapse. Need to work on getting tight. Hit 396 and 440 right before for singles. Full workout coming later
Click to expand...

Dang man that's still awesome!!! You're totally kicking a** in here!! You'll have that in no time!!
 
Back HMV

Barbell Sumo Deadlift 440
Set 1 : 135x5
Set 2 : 185x5
Set 3 : 225x3
Set 4 : 270x5
Set 5 : 315x5
+straps and belt
Set 6 : 345x5
Set 7 : 396x1
Set 8 : 440x1
Set 9 : 485x0

Barbell Deadlift 300
Set 1 : 225x10
Set 2 : 225x10
Set 3 : 225x10

Snatch Grip High Pulls 215.83
Set 1 : 135x10
Set 2 : 185x5

Barbell Bent Over Row 246.67
Set 1 : 135x10
Set 2 : 185x10

Hammer Front Pulldown 326.67
Set 1 : 180x10
Set 2 : 230x10
Set 3 : 280x5

Kroc Row 216.67
+straps
Set 1 : 100x35
Set 2 : 100x20

Wide Grip Lat Pulldown 260
Set 1 : 165x10
Set 2 : 180x10
+straps
Set 3 : 195x10
Set 4 : 210x5
 
Grip strength sucked cuz I was sweating so much. Red bull zero + uncut + bronkaid might be too much before. Overall great day tho. Wish I locked out that 485 but next time
 
Looks good to me. Those sumo numbers are ridiculous.
 
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