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joh408's Longterm Quest for Fitness

I know I'm doing the pec minor dips right, but hey don't feel very effective to me either. I take an adjustable cable that can go upright at just outside the shoulders, and mimic the movement as kinda a fly with a short ROM, squeeze, and with straight arms.

I'll video it next time.

The way he describes it, to me, comes across as a specific dip-handle-setup. In this one gym, we're on our third since I've been there. Each one is different...
 
RegisterJr said:
I know I'm doing the pec minor dips right, but hey don't feel very effective to me either. I take an adjustable cable that can go upright at just outside the shoulders, and mimic the movement as kinda a fly with a short ROM, squeeze, and with straight arms.

I'll video it next time.

The way he describes it, to me, comes across as a specific dip-handle-setup. In this one gym, we're on our third since I've been there. Each one is different...
Click to expand...

I think I'm doing them right but I'm not positive. Just modeling it off his video.

I'd like to see that so maybe I can sub em in next time
 
MD
Day 5 Week 5
Arms Calves

Superset 1:
V Bar Pushdowns // 1.25 Cable Curls
70x15//55x8
77.5x15//62.5x8
85x15//62.5x8
85x15//55x8

Superset 2:
Incline DB Curls // Close Grip Pushups
20x8+6 partials out of bottom// Failure x4

Superset 3:
Bench Dips (go until failure aka not moving more than an inch) // Preacher Curls
Failure // 75x8 x4

Superset 4:
Smith Standing Calve Raises // Dorsiflexion
225x20+// failure
275x20+// failure
 
Can't believe you're on week 5 of your program already. Seems like you just started it!

Props for the consistency, brother. That's what it's all about
 
liftandswim said:
Can't believe you're on week 5 of your program already. Seems like you just started it!

Props for the consistency, brother. That's what it's all about
Click to expand...

Thanks man it's flying by! Starting week 6 tomorrow and that's the last week of the program. May make the switch to 5/3/1 BBB with some added accessories in there once I'm done. Kinda missing strength training
 
Ordered a TENS unit last night after seeing Sean using one. Hoping it helps my shoulder injury I've been dealing with since I had a banded DB bench go bad
 
wasme said:
Which unit did you go with? I have looked at these for my back.
Click to expand...

Grabbed this one:
Invalid Link Removed

Should come in Wednesday. Debating waiting til Thursday to do chest and shoulders to see if I can loosen it up before then
 
MD
Day 1 Week 6

Legs

Lying Leg Curls
70x15
90x15
110x15x3
110x12+35 partials out of bottom

Squats
45x8
135x8
185x8
225x8
275x8
315x8
Challenge Set:
315x10+255x8+205x7
Video to come later

Leg Extensions (2s flex at top)
170x10x3

Hack Squat
290x10
330x10
Dropset:
330x10+200x33

BB Stiff Leg Deadlifts (25s for a deep stretch)
145x10
195x10x2

Dead...
 
Man your squats are heavy.
 
Challenge set:
[video=youtube;geB5fJz8SXg]https://www.youtube.com/watch?v=geB5fJz8SXg&feature=youtu.be[/video]
 
That's a sweet rack too.

You started off really fast... Nice.

Edit: it locked up on my phone and I couldn't watch the whole thing.
 
RegisterJr said:
That's a sweet rack too.

You started off really fast... Nice.

Edit: it locked up on my phone and I couldn't watch the whole thing.
Click to expand...

Ya we got 3 of those,
3 of these
Invalid Link Removed
and 4 of these
Invalid Link Removed
in the gym. Decent amount of equipment but it still gets packed
 
MD
Day 2 Week 6
Chest Shoulders

Slight Incline DB Press (3/4 lockout)
50x8
60x8
70x8
80x8
90x8
100x8 barely

Incline BP
95x10
135x10x3

Reverse Banded Bench
+mini band
135x10
185x5
205x5x4
225x4

Stretch Pushups
20
19
16

Superset 1:
DB Side Laterals // Band Facepulls
15x15//15x2
20x15//15x2

Rear Delt Destroyer
60x40->30x30->15x15
 
Nice work Joh. I can't wait to hit chest again too.
 
joh408 said:
Was a great session. Only got the last chest and shoulders pumping day left on Muscular Demolition
Click to expand...

Have you decided what's next? I haven't started Demo yet. Prob in 4 weeks.
 
MD
Day 3 Week 6
Back

Smith One Arm Rows
65x10
85x10
105x8
125x8x4

Seated Low Cable Row (v bar close grip)
180x12
200x10
220x8
240x6

DB Pullovers
60x12x2
65x12x2

Shrugs (1s hold at top)
90x8
95x8
100x8
110x8

Banded Hyperextensions
22
20
20

Rack Pulls
315x3x2
405x1x3
495x1
Invalid Link Removed

Wide Grip Partial Pulldowns
135x10
195x5
210x5
225x5
240x5
 
Very strong v-grip rows and shrugs.

Looking thick in the IG vid. Making nice gains.
 
RegisterJr said:
Very strong v-grip rows and shrugs.

Looking thick in the IG vid. Making nice gains.
Click to expand...

Thanks man! Was trying out my girlfriends gym. They allow chalk there so I tried out my grip and with a little bit of chalk my grip is actually pretty good. Might try to sneak in some chalk to my gym so I don't have to go with straps so much
 
joh408 said:
Thanks man! Was trying out my girlfriends gym. They allow chalk there so I tried out my grip and with a little bit of chalk my grip is actually pretty good. Might try to sneak in some chalk to my gym so I don't have to go with straps so much
Click to expand...

I haven't used either in a while, but our gym doesn't allow chalk either.
F*** that. If they want my $30/m, they can vacuum once a week.
 
RegisterJr said:
I haven't used either in a while, but our gym doesn't allow chalk either.
F*** that. If they want my $30/m, they can vacuum once a week.
Click to expand...

We got a brand new gym last January and they told me when it opened up that we can't use chalk because the ventilation system can't handle the dust in the air... I don't know how they didn't take into account people use chalk in gyms
 
MD
Day 4 Week 6
Chest and Shoulders Pumping

Machine press (quick flex at top)
130x10
150x10
170x10
190x10
210x10
230x6

DB Hex Press
40x12
50x12
60x12x4

Superset 1:
Pec Minor dips // band over and backs
Failure // 10x3

Seated Rear Delt Raise
20x25
17.5x20
15x21

Six Ways
10x10
7.5x10
 
Strong session Justin. The flexes on those machine presses can tax your pecs quick.
 
My gym has the worst set of machines. I can max half of them out for reps and there's others I can barely do half the stack. Terrible
 
liftandswim said:
My gym has the worst set of machines. I can max half of them out for reps and there's others I can barely do half the stack. Terrible
Click to expand...

I have no clue on the actual weight of some of the stacks. It varies depending on which one I'm using. Strange stuff. Great selection of machines tho. Only thing I want machine wise is a dip machine.
 
liftandswim said:
My gym has the worst set of machines. I can max half of them out for reps and there's others I can barely do half the stack. Terrible
Click to expand...

Ha. This.

There is one particular machine, the only one that works for a certain overhead BICEP movement, that I can do 130+# for reps on single arm curls.

Really? It was designed for ego boosting. Probably has a PF sticker on it somewhere.
 
MD
Day 5 Week 6
Arms

Superset 1:
Tricep Rope Pushdowns (body at 90 degrees) // Cable Curls (2s flex at top)
47.5x20//47.5x8
55x20//55x8
62.5x20//62.5x8
70x20//62.5x8

Superset 2:
Hammer Curls (one arm at a time) // reverse grip Pushdowns
30x10//47.5x12
30x10//55x12
30x10//62.5x12
30x10//70x12

Superset 3:
Decline Skullcrushers // Preacher Curls
50x15//75x8
60x15//75x8x2
70x15//70x8

Ran out of time for calves. Had a couple pop tarts preworkout and the pumps were unreal
 
Pop tart pumps, huh? Lol
 
RegisterJr said:
Pop tart pumps, huh? Lol
Click to expand...

Haha I usually train fasted. Moving calories to earlier in the day to make it easier to hit calories and macros. Saw a few guys on here said they are fans of poptarts preworkout for pumps and energy. Saw them on sale for $2 a box last night so picked some up and tried it. Felt great
 
Haha I've had a few poptarts too lately with my new carb timing! It's like I'm cheating!!

Your lifts are steady getting stronger and stronger!!
 
love2liftkat said:
Haha I've had a few poptarts too lately with my new carb timing! It's like I'm cheating!!

Your lifts are steady getting stronger and stronger!!
Click to expand...

Ya I've upped my carbs to 400g with a lot around training so poptarts are quick and easy.

Thanks Kat!
 
Today is the start of 5/3/1 SVR. I was inspired by atanocc to run 5/3/1 this way and I set it all up on my spreadsheet for the next 24 weeks. Of course things change but for now the set up will be:

Day) Muscle Group(s): Main Lift(s)
1) Legs: Squats
2) Chest/Shoulders: Bench
3) Back: Sumo Deadlift
4) Chest/Shoulders: OHP + DB Bench variation
5) Arms + Weakpoint

Rest days will be based on how I am feeling as well as deloads. Planning for a deload every 3 cycles but if I start dragging I'll make it 2
 
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