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My Voyage to Mightiness!

Nice squatting Sir, good to see the hips and lower back are holding up well!
 
MrKleen73 said:
Nice squatting Sir, good to see the hips and lower back are holding up well!
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Thanks! Yeah, the lumbar has been pretty good the last six to eight months. For a long while I took off from lifting “heavy” and did a lot of timed body movements (air squats, push ups, chin ups and dips).

Work has us training a decent amount on shift as well so I figured I’d take a break from the heavy stuff. Now, I want to put on a little weight and fill back out :(

Btw, I’m down to a ridiculously 138lb lol
 
tyga tyga said:
Thanks! Yeah, the lumbar has been pretty good the last six to eight months. For a long while I took off from lifting “heavy” and did a lot of timed body movements (air squats, push ups, chin ups and dips).

Work has us training a decent amount on shift as well so I figured I’d take a break from the heavy stuff. Now, I want to put on a little weight and fill back out :(

Btw, I’m down to a ridiculously 138lb lol
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Time to push those chin-ups - lower bodyweight sets you up for a good entry point and will allow higher top end numbers before you plateau out months down the line. And they do a lot of upper back, abs & biceps efficiently.
 
Hyde said:
Time to push those chin-ups - lower bodyweight sets you up for a good entry point and will allow higher top end numbers before you plateau out months down the line. And they do a lot of upper back, abs & biceps efficiently.
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You ain’t lyin! Chins lit my biceps and abs up lol
 
10min power walk
Incline @ 6
Speed 3.5

Leg swings
Lunges

Squat w/shoes and sleeves
155,175,185,200 x5

Bench super set with CGPD
135x10
-70x10
155x8
-80x10
175x8
-90x10
135x8
70x10

Done. I’ll keep pushing my squats in 5s likely. But who knows, right now I like it but I may dislike it in a week lol
 
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tyga tyga said:
Done. I’ll keep pushing my squats in 5s likely. But who knows, right now I like it but I may dislike it in a week lol
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Sets of 5 are working well during my recovery, moving up nicely, but I stop with a couple reps in the tank, or only allow for a certain size jump no matter how strong I am feeling for now just to be sure I don't push too hard. FInding that middle ground where I am still having to work hard but trying not to rush and do too much either.
 
MrKleen73 said:
Sets of 5 are working well during my recovery, moving up nicely, but I stop with a couple reps in the tank, or only allow for a certain size jump no matter how strong I am feeling for now just to be sure I don't push too hard. FInding that middle ground where I am still having to work hard but trying not to rush and do too much either.
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Makes sense!!
 
10min walk on treadmill - incline @7 speed 3.5

Dead bugs x3@12

Power clean 5x6-8
Front squat 5x5
Incline bench 3x15
Seated row 3x8-10
Back ext 2x12

Nothing wild.
 
tyga tyga said:
10min walk on treadmill - incline @7 speed 3.5

Dead bugs x3@12

Power clean 5x6-8
Front squat 5x5
Incline bench 3x15
Seated row 3x8-10
Back ext 2x12

Nothing wild.
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I am too old for power cleans, or too broken I should say. That is how I tore my labrum and subscapularis a few years back that I haven't yet been able to get repaired. Supposedly not torn enough to justify the insurance to let me get fixed up. Go figure.

I do like those explosive movements but I have to do them with a DB or Kettle bell now to avoid injury.
 
MrKleen73 said:
I am too old for power cleans, or too broken I should say. That is how I tore my labrum and subscapularis a few years back that I haven't yet been able to get repaired. Supposedly not torn enough to justify the insurance to let me get fixed up. Go figure.

I do like those explosive movements but I have to do them with a DB or Kettle bell now to avoid injury.
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Oh man that's a bummer, power cleans are one of my favorite movements!
 
Dustin07 said:
Oh man that's a bummer, power cleans are one of my favorite movements!
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I can do DB or KB Snatches, and muscle snatchs, and do high pulls, or jump shrugs but the rotation under the bar for a power clean is just a nono for me now. I do miss them, but still have issues benching from that incident.
 
10min cardio

Circuit x5
20 air squat
15 push up
5 wgpu

40 lunges -ss w/ amap cgpu

Bb OHP
Bar x12
55x12
60x12
55x12

Tomorrow I’ll likely just hit the tower for 3k meters.
 
100 cal burn on treadmill (3.6mph @7 degree grade)

Leg swings
Pallof press
Lunges

Squat w/shoes and sleeves
135x12x2 EMOM (24 reps total)

Plate loaded chest press
(Pounds per side)
45x12
55x12
70x12

Cgpd
70,80,90,100 x8-10

OHP
45x3x8

Face pulls w/d handles
2x20

Tomorrow I’ll likely go in and do even higher rep work for funsies.

I did hit the rower yesterday, forgot to log it.
 
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100 cal burn on treadmill
7 degreee incline @3.6mph

Dead bugs
Pallof press

Sumo pull - beltless
175,185,205,225x3

Db Romanian
4x10

Bench w/elbow compression
175x5
185x3
205x3

Wgpd
3x10

Arnold press
3x10

Twas a good one.
 
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Saturday-
Stair stepper for 1015 steps
1k meter row

Sunday-
10 degree incline
4mph
200 cal burn

Hamstring curl 4x12
Db curl 4x15
Bb ohp 4x5
 
Today

8 degree grade
3.8mph
100 cal burn

Deadbug three sets
Leg swings
Lunges

Squats - shoes and sleeves
145x12x2 emom

Chest press - plate loaded
45,55,70 x12
90x2x8

Cgpd
3x12

Done
 
15min walk @9 degree incline w/3.5mph

Leg swings
Lunges

Leg ext 3x20
Leg curl 3x12
Kb squat 2x10
Back ext 3x12
Incline db bench 3x15
Cgsr - 12,10,8,8
V squat - 4x8
Bb OHP 3x12

Wild card day today. I will likely deadlift, hit 100 air squats and 100 dips tomorrow. The following day will probably be just cardio.
 
10 degree incline @3.5mph
10min walk

Dead bugs
Pallof press

Sumo pull belt less
155,185,205,225x5

Bench
155,175,185x5

Rear delt fly
1x20
3x15

Done.

It’s one of the guys birthdays here so I ate copious amounts of food lol

I’ll definitely hit the air squats on top of my regular cardio heavy day tomorrow.
 
Dustin07 said:
I've almost convinced myself that abs are for guys who gave up on being strong lol
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I definitely believe they can coexist for people inclined to have them, but I haven’t exactly figured out how having them is going to help me get stronger either
 
Hyde said:
I definitely believe they can coexist for people inclined to have them, but I haven’t exactly figured out how having them is going to help me get stronger either
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I mean so far my best is like 8% but lifts struggle like crazy. Now I hang around 14% with all these new nutritional hacks but lifts are hitting PRs and recovery food is enjoyable....

I wear a shirt 99% of the time and it looks better when you're thicc n juicy anyways
 
10min treadmill
10 degree grade
3.5mph

Leg swings
Lunges

Squat - w/shoes and sleeves
135,155,175x5
185,205,225,245 x1

Db incline bench
3x12

Face pulls
3x15

Back ext
2x15

Have blood work tomorrow at 830 so ya boy is fasting now until then.
 
Good stuff Sir!
 
20min treadmill
10 degree incline
3mph walk

Leg swings
Fire hydrants
Dead bugs
Squat holds

Squat w/shoes & sleeves
205x5 @7+
185x10 @9+

Lying leg curl
4x12-15

OHP
95x5 top set

Face pull
3x20

Slept like poo last night, so I wasn’t the most motivated today.
 
Good job getting in there and getting it done when you didn't feel like it!
 
tyga tyga said:
It was hard being there lol just wanted to sleep
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I feel like that today. Hoping my pre-workout can over power the tired feeling at least for a couple hours.
 
120 cal on treadmill

Leg swings
Squat hold
Dead bugs
Pallof press

Squat w/sleeves and shoes
155x12x2 EMOM

Plate loaded chest press (lbs per side)
45x15
70x15
80x12
80x9

Standing Arnold press
25x3x10

Standing cg meadows cable row
4x12-15

Was going to pull today but I’ve been working on getting my sleeve done on my right arm so my forearm is just raw lol

*may* try to pull tomorrow morning, who knows.
 
Hyde said:
Just don’t mess up the new ink you paid for!
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Didn’t mess it up lol!

10min treadmill
10 degree incline
3.5mph

Leg swings
Squat holds
Dead bugs
Pallof press

Beltless sumo
185, 225, 245,255,275x2@9

Db incline
40,50,60x10-15
70x5

Wglpd
Sets of 12-15

Ohp
Sets of 7

Tri ext
Sets of 15
 
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Rower 40 cal burn as quick as possible
Stair stepper 60 cal burn as quick as possible

Hang from pull up bar x30 seconds x2

Bench
135,155,175x5
185x3
205x1
215x1
225x1 @8.5
135x10

Seated cgr
4x12

Leg ext
x25
x20x4

Bicep curl
Arnold press

May just do cardio tomorrow or take an off day. Who knows
 
Yesterday

Cardio

Hip thrust
4x12

OHP - pushing shoulder work because well, I want more delts

Trap bar carry’s

Back ext
3x15

Db curl
3x12

Today - rest
 
Nice sessions!
 
Realized I haven’t posted in a while.

Highlights
Squat 275x1 @8.5 with belt & shoes
Bench 200x4 @9
Conv dead 225x5 beltless
OHP 105x5

Weighing in at a whopping 144lb
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Cardio has been 4-5x a week, rotating between jacobs ladder, stair stepped, rower and the rope trainer. Trying to slowly lean out.. just intuitive eating, very low carb with a re feed every now and again.
 
Looking tight, B! Also looks like you’re good for a 100 kilo bench right now, definitely a 1.5 BW bench.
 
That's a solid looking 144lbs!
 
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