TGR's Cheetos Chraining

Thanks guys!

In retrospect, today maybe should've been a pillow day. I didn't sleep well, I had DOMs everywhere (including my biceps, surprisingly), and I was never mentally in it.

Despite all that, I had an amazing punk going. My pre was only a half a serving STIMUL8.

On all supersets there was no rest from one movement to the other, but a one minute rest before restarting.

SUPERSET:

Cable Rope Triceps Pushdown 180

-Flex at bottom, stretch at top

-Warm-up
Set 1 : 70x10
Set 2 : 70x10
-Work
Set 3 : 120x15
Set 4 : 120x15
Set 5 : 120x13
Set 6 : 120x12

Dumbbell Alternate Bicep Curl 42

-three second eccentric

Set 1 : 30x12
Set 2 : 25x11
Set 3 : 20x11
Set 4 : 20x13

SUPERSET:

Barbell Curl 120.33

Set 1 : 95x8
Set 2 : 85x8
Set 3 : 85x8
Set 4 : 85x8

Dip Machine 262.83

- Three second eccentric

Set 1 : 200x8
Set 2 : 207.5x8
Set 3 : 200x8
Set 4 : BWx8 (machine was take, went to dip rack)

SUPERSET:

EZ Bar Decline Triceps Extension 105

-Alternating inside and outside grip handles

Set 1 : 70x15
Set 2 : 70x13
Set 3 : 60x15
Set 4 : 60x15

Dumbbell Alternate Hammer Curl 53.33

-Flex and hold at top

Set 1 : 40x10
Set 2 : 30x10
Set 3 : 20x15
Set 4 : 20x12
 
You guys are killing me with the "no rest" as here I am doing the 3 mins between OLAD sets. What's with the lack of sleeping Thomas? Overtraining? Caffeine too close to bed?
 
kenpoengineer said:
You guys are killing me with the "no rest" as here I am doing the 3 mins between OLAD sets. What's with the lack of sleeping Thomas? Overtraining? Caffeine too close to bed?
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Last night I was up every 45m or so. That doesn't happen to me often, and in this case I think I just drank to much water before bed. It's nothing to be that concerned about unless it happens more frequently.

Thanks Mark!
 
Great workout on little sleep! Your pushdowns are so strong too!!....btw, was your "punk" about like this??
 

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love2liftkat said:
Great workout on little sleep! Your pushdowns are so strong too!!....btw, was your "punk" about like this??
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LOL. Yup, and it was amazing....
 
Arm pump for days after that!
Love the inside outside grip on the EZ. Strong curls on that outside grip! Must have strong forearms too!
 
wasme said:
Nice workout bro...

Lol @ kat
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Thanks Simon.

turff49 said:
Arm pump for days after that!
Love the inside outside grip on the EZ. Strong curls on that outside grip! Must have strong forearms too!
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Arms are still sore. My forearms could probably use some work though. Speaking of them, I may leave the straight BB curls alone and do only EZ from here on. I am getting a pain in my right forearm along the bone. I remember this happening years ago and the pain stayed for what seemed like forever.

Thanks Turff!
 
Probably a good idea on the straight vs Ez bar. It probably has something to do with how your wrist is on the straight bar.
 
wasme said:
Probably a good idea on the straight vs Ez bar. It probably has something to do with how your wrist is on the straight bar.
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For sure. Sometimes I have to "peel" that side of the bar... Crazy...
 
RegisterJr said:
Thanks Simon.



Arms are still sore. My forearms could probably use some work though. Speaking of them, I may leave the straight BB curls alone and do only EZ from here on. I am getting a pain in my right forearm along the bone. I remember this happening years ago and the pain stayed for what seemed like forever.

Thanks Turff!
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I think that's pretty common with straight bar curls. If I do them too much I get sore tendons. Nowadays I stick to pretty much all dumbells for bicep training. I figure you don't have to get too fancy with biceps anyways so ditching straight bar curls isn't a huge loss. It might help to wrap your wrists when you do them, but they'll still be cranked out in that awkward position.
 
classic34 said:
I think that's pretty common with straight bar curls. If I do them too much I get sore tendons. Nowadays I stick to pretty much all dumbells for bicep training. I figure you don't have to get too fancy with biceps anyways so ditching straight bar curls isn't a huge loss. It might help to wrap your wrists when you do them, but they'll still be cranked out in that awkward position.
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So true!!
 
classic34 said:
I think that's pretty common with straight bar curls. If I do them too much I get sore tendons. Nowadays I stick to pretty much all dumbells for bicep training. I figure you don't have to get too fancy with biceps anyways so ditching straight bar curls isn't a huge loss. It might help to wrap your wrists when you do them, but they'll still be cranked out in that awkward position.
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I won't be upset dropping them. I do have to keep some sort of fixed bar, like the EZ bar, because I had a major fracture in my right wrist years ago. I can't curl both arms the same way, my right wrist turns inside.
 
Chest and shoulders

I kinda changed up the MD routine today. I just wanted to get on the bench even though I'm still not 100% from Tuesday.

60sec rests on everything, no breaks on supersets.

Leverage Chest Press 133.33

-Weight per arm

Set 1 : 45x10
Set 2 : 90x12
Set 3 : 100x10
Set 4 : 110x6
---
Set 5 : 90x10 +
Set 6 : 90x10 Partials

-these took most of my strength. On his routine, we would've gone from here to pec minor dips. I was close to doing the overhead cable flies to mimic the exercise, but it was taken.

Barbell Bench Press 247.5

Pause bench:
Set 1 : 135x6
Set 2 : 185x6
Set 3 : 205x5 (Lost pause on three or four)

TnG:
Set 4 : 225x3
Set 5 : 225x2

Pause bench:
Set 6 : 185x5

Speed, three-quarter lockout:
Set 7 : 135x20

SUPERSET:

Dumbbell Bent Over Delt Raise 45

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

Bent Over Hang & Swing 60

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

-This superset hurt oh so good

SUPERSET:

Spider Crawl N/A

Set 1 : -- Blue band
00:00:50
Set 2 : -- Blue band
00:00:50
Set 3 : -- Blue and red band
00:00:45
Set 4 : -- Blue and red, drop to blue
00:00:45

Cable Rope Face Pull 106.67

1: notching down
Set 1 : 80x10
Set 2 : 80x10
Set 3 : 80x3 Drop
Set 4 : 70x7
Set 5 : 70x10
Set 6 : 60x10

2: notching up
Set 7 : 60x10
Set 8 : 60x10
Set 9 : 60x10
Set 10 : 60x10
Set 11 : 60x10

3: down
Set 12 : 60x10
Set 13 : 60x10
Set 14 : 60x10
Set 15 : 60x10
Set 16 : 50x10

4: up
Set 17 : 50x10
Set 18 : 50x10
Set 19 : 50x10
Set 20 : 50x10
Set 21 : 50x10

I have family coming in tonight so I may be slightly MIA this weekend.

I was close to taking today off, but I'm glad I didn't. I wouldn't be able to make up this chest day, and I wouldn't be ready for chest on Monday.
 
Volume galore and your shoulders are getting stronger! Nice job! Enjoy the family time.
 
Me thinks you did an entire weekend worth of exercises in one day! Looks like you got in the zone!
 
Another fine workout.. lots of sets at the end there damn!

Enjoy your family time this weekend.. this will all be here when you get back - although we'll have all bailed ;)
 
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Ooooh shiny stuff!

Awesome workout, I feel like I have to go train again after reading your session. :)
 
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I had to mark my old FINAFLEX shaker with a permanent marker after every few washes. The new ones have it labeled. Sweet!

puccah8808 said:
Ooooh shiny stuff!

Awesome workout, I feel like I have to go train again after reading your session. :)
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Paleeze. You handle your own for sure. Thanks P!
 
Hyde said:
Hey, can't hate on a man's free samples, right?!
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They have to save some FINAFLEX samples for other consumers.
nutra always takes care of their customers. I've never had an issue with their services, and the product samples are just icing on the cake.
 
I'm away for the weekend and looks like I miss a 3 page workout!! Holy smoke that was a ton of volume!!
 
love2liftkat said:
I'm away for the weekend and looks like I miss a 3 page workout!! Holy smoke that was a ton of volume!!
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Thanks Kat!

3 days off, lots of crap food. Went out to eat Saturday night and had a cookout yesterday that included cheesy mashed potatoes and peanut butter cake.

Back at it tomorrow.
 
Slight Decline DB Press 120

-2 plate decline this time

Set 1 : 50x8
Set 2 : 60x8
Set 3 : 70x8
Set 4 : 80x8
Set 5 : 90x8
Set 6 : 100x6 (a little shaky at the end)

Reverse Band Bench 320.83

-Explosive

Set 1 : 135x5
Set 2 : 185x5
Set 3 : 225x5
Set 4 : 245x5
Set 5 : 275x5
Set 6 : 275x3 (not explosive)
Set 7 : 245x8

-I felt stronger on these than ever. Even that first set of 275 went really well until maybe the last rep.

Slight Incline Bench 246

-Three-quarter lockout, as wide as my grip could go without hitting the holders

-1 plate incline

Set 1 : 185x6
Set 2 : 195x6
Set 3 : 205x6
Set 4 : 135x20

"Chained" Stretch Push-ups 1.37

Set 1 : 1x11
Set 2 : 1x10
Set 3 : 1x7

-no chains obviously, and no weights this week either. My chest was spent at this point.

Dumbbell Bent Over Delt Raise 50

Set 1 : 30x20
Set 2 : 25x20
Set 3 : 15x20

Banded Face Pull 2.8

-Bands straight out in front of me, keep arms straight, pull out to the side as far as possible and squeeze.

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

Cage Presses 130.33

-Rest on the pens, take a deep breath and explode up, lower slowly; repeat. He recommended wearing a belt but I don't have time for that.

Set 1 : 115x4
Set 2 : 105x5
Set 3 : 105x5
Set 4 : 95x5
Set 5 : 95x5

Man, it feels good to be back in the gym.
 
Man, those are some nice DB benches. I can't wait to get there some day! :) you came back strong!
 
puccah8808 said:
Man, those are some nice DB benches. I can't wait to get there some day! :) you came back strong!
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Thanks Puccah! You'll be there before you know it...
 
Very strong pressing Thomas! You were on fire today after your rest!
 
Damn! Good pressing here. Those wide grips are killers! All chest baby!!
 
That session was like reading a workout instruction book! Very nicely done!
 
One minute rest on everything. This is why I like to do legs on the weekend, so I have more rest time in between squat sets.

Lying Leg Curls 217

Set 1 : 50x10
Set 2 : 80x10
Set 3 : 155x12
Set 4 : 170x7 drop to
-Set 5 : 155x3

Drop Set:
Set 6 : 155x8
Set 7 : 110x8
Set 8 : 40x20

Reverse Band Squat N/A

NONE (decided to do them banded)

Banded Squats 315

Set 1 : 135x6
Set 2 : 225x6
+Bands, +Belt
Set 3 : 225x6
Set 4 : 275x3
Set 5 : 315x1
-Bands
Set 6 : 315x1
+Bands, -Belt
Set 7 : 225x4

Banded Leg Press 570

Set 1 : 270x5
Set 2 : 270x5
Set 3 : 450x8 -45 band
Set 4 : 450x8 -45+30
Set 5 : 450x8 -45+30
Set 6 : 450x8 -45

1.25 Hack Squat 139.33

-Hit bottom, come up 1/4, hit bottom, back up to top equals one rep

Set 1 : 90x10
Set 2 : 110x8

Drop Set:
Set 3 : 110x8
Set 4 : 90x5
Set 5 : 50x5

Barbell Stiff-Legged Deadlift 198

Set 1 : 135x14
Set 2 : 135x10

I went with one scoop IGNITE2 and no STIMUL8 today.... And I missed my STIMUL8. It just makes working out so early that much easier. Quad pump was intense though.
 
Short rest periods on leg day is brutal! Nice job Thomas the Tank!
 
Looks like you put it to it today! Feeling better on the squats? Such impressive #'s. This lying leg curl #'s are insane!
 
turff49 said:
Looks like you put it to it today! Feeling better on the squats? Such impressive #'s. This lying leg curl #'s are insane!
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Everything felt heavy today. I should've been able to hit 170x10 on the curls, and the squats my core just felt weak.

I chalked it up to not doing legs in over a week, but as the day goes on I think I might be coming down with something. Waves of nausea setting in...
 
I bet you were huffin and puffin through that one with short rest periods... as always great job brother.

Hope you are not getting sick.
 
wasme said:
I bet you were huffin and puffin through that one with short rest periods... as always great job brother.

Hope you are not getting sick.
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Thanks Simon. Didn't feel sick at all today. I took today as a rest day just in case though…

Hyde said:
Awesome work with only a min rest between sets - I would die!
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It was texting, and I can deathly feel it my hamstrings today.

Unfortunately, my Nole's play tonight, so I'll probably be up late and take tomorrow as a rest day too... but we will see.
 
Chest and Shoulders

60s rests on all...

Slight Decline DB Press 114

-1 25-plate decline

Set 1 : 50x8
Set 2 : 60x8
Set 3 : 70x8
Set 4 : 80x8
Set 5 : 90x8 (Failure)
Set 6 : 85x8 (Failure)
Set 7 : 75x8 (Failure)

My arms were shaking at the en of those last 3 sets.

Banded Bench 247.5

-Explosive-

-I did reverse banded last week, so banded this week.

Blue band (25#)
Set 1 : 135x5
Set 2 : 185x5
Set 3 : 205x5

Blue + red (15#) bands
Set 4 : 205x5
Set 5 : 195x5
Set 6 : 190x6

Just red band
Set 7 : 225x3

Chest = Fried at this point...

Slight Incline Bench 246

-25# hex plate decline

-Full lockout
Set 1 : 205x6
Set 2 : 185x6
Set 3 : 185x6

3/4 lockout, drop set, super wide grip:
Set 4 : 155x12
Set 5 : 135x7

"Chained" Stretch Push-ups 34.17

Set 1 : 25x11
Set 2 : 25x8
Set 3 : 10x10

Dumbbell Bent Over Delt Raise 50

Set 1 : 30x20
Set 2 : 20x20
Set 3 : 15x20

Banded Face Pull 2.8

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

Cage Presses 134.17

-Explosive

Set 1 : 115x5 PR (X1 rep)
Set 2 : 105x5
Set 3 : 100x5
Set 4 : 95x5
Set 5 : 95x6
Set 6 : 95x5

ADDED:

SUPERSET:

Cable Rope Face Pull 141.33

Set 1 : 80x23 top notch
Set 2 : 80x15 middle
Set 3 : 80x10 low notch

Spider Crawl N/A

Below the waist to overhead to below the waist = 1 lap

Set 1: 3 Lap/Rep +blue band
--
Set 2: 3 Lap/Rep +blue
--
Set 3: 3.5 Lap/Rep blue+red x2, blue X1.5
--
I took two scoops of Apple BCAA+SAA and continuously added water throughout the exercises. As Kat would say, it was super yummy.

After taking two days off, my motivation to lift was VERY low. I remember thinking this morning that I would be ok with an excuse to not lift. It's easy to get like that for me after skipping a few days.

BUT, STIMUL8 and IGNITE2 kicked in. This was an AWESOME overall chest day for me.

I didn't hit any PRs in benching(s), but the banded presses were more explosive than ever. If I wanted to lose explosiveness I definitely could've hit a PR.

That last set of cage presses, when I lifted it up off the pins and set it on the notch, I let out a "holy s*** my shoulders are done" grunt.
 
Lots of volume dude. Lol.

How long did that workout take?

I get bored and try to do my strength lifts in 15 minutes, and conditioning in 10-30 minutes. Then I probably spend as much time doing mobility/prehab. Low rest/increased work capacity is the ****
 
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