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Turff49 Quest for Success

Yeah, stretches it out pretty good. Sounds strange but this is the 2nd or 3rd time I've done this.
 
Back day!

It's been a few weeks since I could do my regular routine for back so I made the most of it with a Row-a-thon

HS ISO lateral rows varying hand positions
90 x 15 x 2
180 x 15 x 2
270 x 15 x 2
320 x 10
360 x 10

One arm BB rows SS with Meadows Rows
70 x 10 / 70 x 10
90 x 10 / 90 x 10
115 x 10 / 115 x 10
135 x 10 / 135 x 10

One arm DB rows
80 x 15
100 x 12
110 x 10
120 x 10

Wow, I was spent. Rows sure take a lot of oxygen lol!
 
I agree 100% on rows taking O. On one-arms I have to take a breather before switching side.

Still beasting it at <100%.
 
Leg Day

And a good one at that!

Hack Squats
150 x 15
240 x 12
330 x 10
420 x 8
510 x 8
560 x 5

Leg Press - I altered foot placement on some of these
180 x 25
270 x 15
360 x 15
450 x 15
540 x 12
630 x 10
720 x 8
810 x 6
I think I've got 900 next time I go heavy! Quads were burning after that last set...

Leg extensions
105 x 15
120 x 15
135 x 15
150 x 15
165 x 15
180 x 10
195 x 10
210 x 10
225 x 10
Now my quads were on fire!

Seated leg curls
90 x 15
105 x 12
120 x 10
135 x 10
150 x 10
165 x 10
180 x 10 and frigging hamstrings cramped when I stood up...lol Had to do some good stretching before I could get in the truck.
 
Jeeeessssuuuuuus! Makes my leg day look like nothing! :/ strong as heck!
 
You're on fire!!! It's like you came back from training and you're on a mission to destroy some weights!!!
 
love2liftkat said:
You're on fire!!! It's like you came back from training and you're on a mission to destroy some weights!!!
Click to expand...

This. You defiantly set the bar on leg day.

And back day.

And shoulders... Lol
 
Chest day

Decided to do a deload chest day since I went heavy on back and legs the past 2 days.
This is my deload, which is considerably less weight than my heavy days

Incline DB press - heavy day=110's
60 x 10
70 x 10
80 x 10 x 2

Dips - heavy day=+70lbs and or high reps
BW x 12 x 3

Incline flys - heavy day=70's
40 x 10 x 2
45 x 10 x 2

HS wide chest press - heavy day=360
100 x 10
190 x 10
280 x 10

HS incline press - heavy day=250/260
100 x 10 x 2
150 x 10 x 2

Pec Dec machine - heavy day=210
105 x 10
135 x 10
150 x 10
165 x 10

Quick short workout. I usually do some tricep work on chest day but dropped those completely since it was a deload.
 
That's a little more than a strong deload.
 
That's why I showed what weight I use on "heavy" chest day. Considerably less weight for deload. From 30-40% less.
 
turff49 said:
That's why I showed what weight I use on "heavy" chest day. Considerably less weight for deload. From 30-40% less.
Click to expand...

I definitely wasn't knocking it. My deload bench MAY see 185 this week. Lol
 
Deloads are for sissy boys! Nice heavy lifting in here! Very nice numbers, beast!
 
wasme said:
I see you are following the RegisterJr school of deload method ;)
Click to expand...
No no, he sets PR's on deloads!
That really was a lite workout. I'm shooting for the 120's on incline DB presses in a few weeks. Next week may just be straight barbell work on chest, depending on the weather.
 
turff49 said:
No no, he sets PR's on deloads! That really was a lite workout. I'm shooting for the 120's on incline DB presses in a few weeks. Next week may just be straight barbell work on chest, depending on the weather.
Click to expand...

From what I have read so far and your shoulder workouts, I think 120"s is definitely achievable..

Do you use 30 or 45 degree angle for Incline DB Presses?
 
Skooter said:
From what I have read so far and your shoulder workouts, I think 120"s is definitely achievable.. Do you use 30 or 45 degree angle for Incline DB Presses?
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Not sure of the angle, but high incline. The low incline is much easier. I'm thinking the angle is 60 degrees though on the high incline. I'll check it Tuesday just so I actually know.
 
turff49 said:
Not sure of the angle, but high incline. The low incline is much easier. I'm thinking the angle is 60 degrees though on the high incline. I'll check it Tuesday just so I actually know.
Click to expand...

60 degrees is Beasty...

Nice brotha, keep killing it..

Subbed..
 
Arm day!

Nothing special. Just put in my work and clocked out.
Standing DB curls SS with dips
30 x 10 / BW x 20
35 x 10 / BW x 20
40 x 10 / BW x 20
45 x 10 / BW x 20
Had a problem with the right bicep on the 45's. Some tendinitis for sure. Really only got about 7 reps with 45's on the right arm.

Spider curls
50 x 10
50 x 15
60 x 10
70 x 10

Skull crushers
70 x 15
80 x 15
90 x 15
100 x 10

HS Preacher curls
70 x 12
70 x 12
90 x 10
90 x 10

HS Tricep press down machine
150 x 10
190 x 10
240 x 10
280 x 10

That was that. A solid workout. Gotta get this tendinitis worked out...
 
Definitely a solid arm workout. I found my weighted pull-ups were the reason for my tendonitis. What do you take for joint health?
 
I've got some Super Cissus and also Joint Fix. Haven't had to take any in quite awhile. May have to take it for a week or so. Probably all the isolation DB work I did while I was out of town or a combination of that and this cold weather...
 
Curious, what does tendinitis feel like? I wonder if that's what I have going on on my left arm.

Kickazz WO Brian.
 
Soreness right where the tendon ties in. Not in the belly of the muscle. On mine, if I hold my arm down and rotate my hand counterclockwise where my numb is facing behind me then I can feel it all the way down to my thumb.
 
Your deload numbers are still stronger than most! I hope the tendonitis heals up! I think that's what I had a few weeks ago!
 
love2liftkat said:
Your deload numbers are still stronger than most! I hope the tendonitis heals up! I think that's what I had a few weeks ago!
Click to expand...
By no means was this a deload day lol! Just a solid working day. Wish I could say those were deload #'s lol!!
 
ive come to the realization that tendonitis turned into much more for me when I pushed my limits while dealing with the pain.

have a look on youtube for exercises to help heal it.. I have been doing some these and seeing some results.
 
xR1pp3Rx said:
ive come to the realization that tendonitis turned into much more for me when I pushed my limits while dealing with the pain. have a look on youtube for exercises to help heal it.. I have been doing some these and seeing some results.
Click to expand...
I agree. I found getting it stretched out and massaged works well for me. Occasionally I use a compression band and Motrin. Motrin helps with the inflammation which is what causes the pain to begin with.
 
Lets just drop this here...

Invalid Link Removed
 
Shoulder Day

I kept it simple again. Not too taxing for the most part. Nothing really heavy except Shrugs.

HS OHP
110 x 20
200 x 15
200 x 12
200 x 10

Standing delt circles
10 x 10 x 4

Side laterals SS with front laterals same weight for each
15 x 10
20 x 10
20 x 10
20 x 10

Rear delt machine
90 x 10
105 x 10
120 x 10
135 x 10

Shrugs pause in contraction each rep
200 x 10
290 x 10
380 x 10
470 x 10
These made the tendinitis feel so much better!

Destroyer set no rest between weights
45 x 15
40 x 15
35 x 15
30 x 15
25 x 15
20 x 15
15 x 15
Dang these burned!!
 
Oh man, I haven't done Destroyers in a while. Thanks for reminding me of the pain.
 
I havent either... I have a 10 days of Mi40x, then going to jump right into MD Muscular Demolition.. back to Meadows rows, destroyers, and all kinds of fun stuff I have been missing...

Nice workout Brian! Your deloads are my heavy days!
 
No deload on back day but not heavy on everything either. Dang gym was cold.

Back
Wide grip pull downs
90 x 12
120 x 12
135 x 12
150 x 12
170 x 12 - underhand grip
190 x 12 - underhand grip
220 x 12 - underhand grip

HS lateral rows - various grips
90 x 10
180 x 10
270 x 10
360 x 10
270 x 10
180 x 10
90 x lost count greater than 20

Smith machine bent over rows
First time trying these
135 x 10
135 x 10
185 x 10
225 x 10

One arm DB rows
80 x 20
90 x 20
100 x 20

And I was still cold when I left. Unusual for me to be cold. As I like cold weather for the most part.
 
I know for myself from 26+ yrs in construction, that when steel reaches a certain temp its able to conduct those temps right into yoru body and suck out all the heat through what ever body part is touching it. leads to a chill that seemingly only a hot hot shower can relieve.
 
Awesome work Brian! Agree with Ripper as it's minus 11 outside and 30 in my gym! I curse the iron god every time I touch a bar!
 
Yeah I hate to workout in my garage when it is cold. Some great work in here. Take care of that tendinitis!
 
I like the smith rows explosive with a slow neg. Really takes a lot of other muscles out of the row. Nice one Brian.
 
Just not feeling it here the past couple days. Weak and drained. Not sick, just fatigue. Anyway, tried to get a light workout in this morning.

Legs and Chest

Hack Squat
150 x 15
240 x 15
330 x 15
420 x 10

Incline DB press
60 x 12
80 x 10
80 x 10
80 x 10

Leg press
180 x 12
270 x 10
360 x 10
450 x 10
540 x 10

HS chest press
200 x 10 x 4

Dips
BW x 15 x 4

Leg extensions
105 x 20
120 x 12
135 x 12
150 x 12
165 x 12

This typically would be a lite workout for me. One minute the reps felt heavy and the next rep felt lite. Probably mentally drained from the new job and then this tendinitis issue won't go away. Gotta do some traveling this week for work so may just do some hotel room workouts and take a break from weights.

On a positive note I had some really good food last night. 2 lean beef burger patties about 6oz each after being cooked. Then the wife took some red potatoes, baked them, then cut them up and fried them in a skillet using coconut oil. I ate about 3 good size potatoes done this way. Then to cap it all off I had a whole pint of Haagen Dazs White Chocolate Raspberry Truffle ice cream. Best dinner I've had in awhile even though it was so simple! Sorry, didn't think of pics until it was too late...
 
laughing about the 420 hack being light! good work brother~

sometimes when you get to feeling that way its better to take a few days off and recalibrate.
 
I love red potatoes. I actually made some for my meals this week. Not fried, unfortunately.

Ice cream...
 
It's the winter weather that's got you down. Deload, rest up and eat. You'll be back to your mega weight lifts shortly!
 
That was a solid workout in my book!!
 
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