Liftandswim's Log

[liftandswim]

I was like that until I got married and had kids. Then it became "our" and they are a little less worried about spending then I lol

Hey man, I've got my girlfriend trained. She asks when she can spend HER money. She realizes that it's really OUR money. Now kids....uh we'll talk about that in 5+ years.

 

[SweetLou321]

Hey man, I've got my girlfriend trained. She asks when she can spend HER money. She realizes that it's really OUR money. Now kids....uh we'll talk about that in 5+ years.

Similar. But me and the gf have a joint account for bills and food. Then the rest goes into our own accounts which we spend as we please. We are both frugal tho lol. She even coupons for us.

 

[jswain34]

We are both frugal tho lol. She even coupons for us.

Sounds like a keeper.

 

[liftandswim]

10/20

Paused Front Squat
(belt-less, sleeve-less)
195x5
225x5
255x5
225x3
225x3

Unilateral Leg Press
3x10 each leg

Leg Curl
3x15

Weighted Back Extensions
50 total

Stay strong AM.

 

[liftandswim]

10/22

Pause OHP
115x5
135x5
155x5
145x5
145x5
145x5

Weighted Pull-Ups
+45x8
+45x8
+45x8
+75x7 PR

Pause CG Incline
185x6
195x6
200x6

Cable Lateral Raises
3x15
superset
Prone Rear Fly
3x15

Seated Dumbbell Curl
5x10

Again with the pull-up PR. Not exactly a flashy lift, but it's fun to be seeing progress. The rest was pretty standard. Just plugging away.

Stay strong AM.

 

[jswain34]

Its a flashy lift when you see a 200lb dude adding 75lbs and pumping out 7. Idc what you say lol

 

[liftandswim]

Its a flashy lift when you see a 200lb dude adding 75lbs and pumping out 7. Idc what you say lol

Haha thanks. Yeah, considering most people at my gym can't even do 7 BW pull-ups lol

 

[liftandswim]

10/23

Trap Bar Deadlift
265x5
310x5
350x5
365x3
365x3

Hack Squat
4x8

Leg Curl
4x15

Keeping my lower sessions short and sweet as you can see. For now. I want to be strong again, and that's what it's going to take.

Stay strong AM.

 

[liftandswim]

10/24

Three Count Pause Bench
200x3
230x3
255x3
265x5
280x4 PR? (RPE 8.5)
225x6
225x6

Weighted Pull-Ups
+45x8
+70x6
+90x5 PR (RPE 9)
+45x11 PR (RPE 9)

Machine Fly
3x15

Lateral Raises
3x15
superset
Face Pulls
3x15

Seated Dumbbell Curl
5x10

Good start to the week. A few PRs.

Stay strong AM.

 

[liftandswim]

10/26

Chest Supported Row
5x10

Pause CGBP
3x8

Cable Row
3x15

Straight Arm Pulldown
50 total

Lateral Raises
3x15

Tricep Pushdown
3x15
superset
Incline Curl
3x15

Lower tomorrow.

Stay strong AM.

 

[liftandswim]

10/27

Leg Press
3x10

Paused Front Squat
(belt-less, sleeve-less)
work up, work up
325x1 PR?

Hack Squat
12-10-8-8

Leg Curl
3x15

All three racks were taken when I got in so I had to improvise. It was already late so I just did whatever.

Stay strong AM.

 

[capo180]

Nice work lately dude.. I wish my gym had 3 racks, only have 1.. It's often used for the wrong purposes too lol.

 

[liftandswim]

Nice work lately dude.. I wish my gym had 3 racks, only have 1.. It's often used for the wrong purposes too lol.

Thanks!

And we recently got a third (which took place of a smith machine thank god). I must have came at a weird time because I never have to wait for a rack

 

[liftandswim]

10/29

Pause OHP
125x3
145x3
160x3
175x3
200x5 (push press)
175x3
135x10

Weighted Pull-Ups
+45x8
+70x6
+90x6 PR
+45x11

Pause CG Incline Bench
185x8
185x8
185x8

Lateral Raises
3x15
superset
Face Pulls
3x15

Seated Dumbbell Curl
5x10

Good workout. Just plugging away.

Stay strong AM.

 

[liftandswim]

10/30

Pause Squat
work up, work up
405x1 RPE 7.5

Pause Front Squat
work up, work up
335x1 RPE 8.5

Leg Extension
2x20
superset
Leg Curl
2x20

Felt like throwing a little weight around. Crucify me. Felt good.

Stay strong AM.

 

[liftandswim]

10/31

Bench
work up, work up
315x4 PR RPE 9.5
330x3 PR RPE 1000000
275x9 ties PR RPE 10

Weighted Pull-Ups
+45x8
+70x6
+100x4 PR RPE 10
+45x11 ties PR RPE 10

Cable Fly
3x15

Cable Lateral Raises
3x15

Dumbbell Curl
5x10

Felt strong warming up so I went with it. Took what was there and it happened to be some nice PRs. I'd love to take a wack at 365 before the New Year (without putting on weight...if I were to balloon back up to 220 I'd probably hit it for a triple haha). Too many RPE 10s, but yolo.

Stay strong AM.

 

[rob112]

Strong ass benching broham

 

[liftandswim]

Strong ass benching broham

Thank, man. I surprised myself honestly

 

[capo180]

Nice work. Anything less than RPE 10 is for pussies anyways..

 

[liftandswim]

11/5

Deadlift
work up, work up
455x2

Chest Supported Row
3x10

Cable Row
4x10

Pull-Ups
3x10

Dumbbell Curl
4x10

Run 1 Mile...Death.

Good amount of submaximal repetitions on the deadlift. 405 felt amazing when I was locked in. Lost form at 455 so I cut it there. Not terribly heavy, but I'm dead set on fixing my technique.

Exhausting work week so this is the only my second session this week. I'll be sure to get back on track next week. Probably needed a little break anyway. Been pushing hard now for quite a few weeks.

Stay strong AM.

 

[liftandswim]

11/6

Pause Bench
work up, work up
345x1 PR
225x10
235x8
265x5
265x5
285x3
285x3

Cable Fly
15-15-12-10-8

Machine Fly
4x12

Incline Machine Press
3x10

Dips
2x20

Tricep Pushdown
4x15

I was good for 355 today. No doubt. But 345 is a 5lb PR so I figured why risk it. Felt good.

Too much volume today. I was lifting with a buddy he just wanted to keep going. Whatever haha.

Stay strong AM.

 

[RegisterJr]

Is the extra volume bad?
Nice job on the PR!

 

[liftandswim]

Is the extra volume bad?
Nice job on the PR!

Lol, no. Just meant it wasn't planned for nor will I always be doing as much.

And thanks, Thomas! Bench PRs are great

 

[rob112]

Is the extra volume bad?
Nice job on the PR!

Dude can swim across the Great Lakes, he can do 20 x 10 at 70% while smoking a cigar

 

[liftandswim]

Dude can swim across the Great Lakes, he can do 20 x 10 at 70% while smoking a cigar

Fairly accurate.

 

[liftandswim]

11/7

Pause Squat
work up, work up
405x2
365x3
365x3
365x3

Leg Press
4x10

Leg Curl
4x12

Calf Raises

Core

Happy Monday y'all. Slowly but surely building.

Stay strong AM.

 

[liftandswim]

11/9

Pull-Ups
3x10

Cable Row
5x10

Lat Pulldown
3x10

Weighted Back Extensions
4x15

Preacher Curl
4x10

Stay strong AM.

 

[liftandswim]

11/10

Pause CGBP
250x5
250x5
250x5
250x5
250x5

Dumbbell Incline Bench
80x12
90x10
100x8

Lateral Raises
5x15
superset
Face Pulls
5x15

Tri-Set: 2 Rounds
Pinkies Up Front Raises x15
Lateral Raises (brief hold at top) x15
Rear Flys x15

Incline Curl
3x15
superset
Tricep Pushdown
3x15

Hammer Curl
2x10

Keeping it going.

Stay strong AM.

 

[liftandswim]

11/11

Squat
315x5
315x5

Front Squat
225x5
225x5

Tricep Pushdown
5x15

Really just a blood flow session tonight. Little movement after work.

Stay strong AM.

 

[RegisterJr]

How's the new gig?

 

[liftandswim]

How's the new gig?

It's good. Definitely a challenge, but I like it

 

[liftandswim]

11/12

Deadlift
315x5
365x5
415x5
435x5

Weighted Pull-Ups
+45x8
+70x6
+45x8

Cable Row
3x10

Straight Arm Pulldown
2x20
superset
Face Pulls
2x20

Lateral Raises
5x15

Incline Curl
5x15

Tricep Pushdown
1x50

Benching tomorrow.

Stay strong AM.

 

[liftandswim]

11/13

Pause Bench
290x4
290x4
290x4
300x4 RPE 8.5

Face Pulls
50 total

OHP
135x10
135x10

Face Pulls
50 total

Machine Incline Press
2x15

Face Pulls
50 total

Cable Lateral Raises
2x20

Shrugs
3x30

Bench is going well. Going to hit strictly CG for the next two weeks though so I can make sure I'm remaining healthy.

Gonna hit just arms tomorrow.

Stay strong AM.

 

[liftandswim]

11/14

Seated Dumbbell Curl
5x10

Alternating Hammer Curl
2x10

Tricep Pushdown
5x15

Overhead Extension
2x15

Dumbbell Preacher Curl
5x15

Single Arm Pushdown
3x20

Preacher Curl
2x10

Arms and more arms. Say what you want. I enjoy it and it's easy.

Stay strong AM.

 

[liftandswim]

11/15

Squat
365x5
385x5
385x5
405x5
355x5 (paused)

Leg Curl
3x12

Stuck with the basics today. Still taxing. Bracing issues solved too. Win. Now just gotta build back up to where I was.

Stay strong AM.

 

[liftandswim]

11/17

Push Press
work up, work up
225x3

OHP
135x10
135x10

Weighted Pull-Ups
+45x8
+70x6
+90x5

Cable Row
2x10

CG Incline Bench
3x5
superset
Cable Fly
3x15

Lateral Raises
3x15
superset
Straight Arm Pulldown
3x15

Prone Rear Fly
2x15
superset
Front Raises
2x15

Dumbbell Curl
5x15
superset
Tricep Pushdown
5x15

Solid session. Looking to keep up the consistency and continue to see small strides where I can. I'm in a good spot with my training.

Stay strong AM.

 

[liftandswim]

11/19

Squat
405x3
415x3
420x3
425x3
430x3 RPE 8

Pause CGBP
255x4
265x4
275x4
295x2
315x1 PR RPE 9

Face Pulls
50 total

Incline Curl
4x15
superset
Tricep Pushdown
4x15

Pleased with today's session. Squatting feels good again. I will slowly keep piling the weight on. Keeping reps in the 3-5 rep range, more than likely. For now.

CG is as strong as ever. 315 moved like butter. Last year I highly doubt I could have CG'd more than 275-285. No doubt it's made my competition bench stronger.

Then some assistance. Gonna hit some more assistance tomorrow.

Stay strong AM.

 

[liftandswim]

11/20

Front Squat
315x2
335x2
350x2
365x2 PR RPE 8.5

Chest Supported Row
12-10-8-6

Cable Lateral Raises
3x15
superset
Prone Rear Fly
3x15

Dumbbell Curl
5x10

Tricep Pushdown
5x15

Squatted again. Just felt like it, honestly. No rhyme or reason. Fronts aren't taxing in the slightest (in terms of recovery) so it's whatever. Snagged a fairly easy PR.

Then some back, shoulders, and arms. The usual.

Stay strong AM.

 

[SweetLou321]

Do you write these workouts or just try to hit everything a few times a week and go up in weights, reps, or sets?

 

[liftandswim]

Do you write these workouts or just try to hit everything a few times a week and go up in weights, reps, or sets?

Oh, I've been terrible with following any type of consistent programming lately. All I've been doing is squatting twice, benching twice, OHP'ing once, deadlifting once, and hitting what I feel like is a decent amount of assistance work. No doubt I'd benefit from something more structured, but I'm seeing results and having fun so I'll take it.

 

[liftandswim]

11/21

Pause Bench
300x2
315x2
315x2

Pause CGBP
255x6
255x6
255x6

Dumbbell Curl
3x12

Machine Fly
50 rep set

Not much time today. Bare minimum is better than nothing.

Stay strong AM.

 

[liftandswim]

11/22

Squat
365x3
405x3
440x3 RPE 8
440x3 RPE 8

Pause Squat
365x3
385x3
405x3 RPE 9

Leg Curl
3x12

I'll film again one of these days. You'll see that my squat is slower and more controlled. Gonna keep building.

Stay strong AM.

 

[rob112]

440 x 3@8 is nice ma man

 

[liftandswim]

440 x 3@8 is nice ma man

Thanks, I'd say I'm two months away from some big PRs.

 

[rob112]

Thanks, I'd say I'm two months away from some big PRs.

That's no time ma man

 

[liftandswim]

11/23

Weighted Pull-Ups
+25x10
+45x8
+50x8
+75x6

Chest Supported Row
12-10-8

Unilateral Cable Row
2x15
superset
Face Pulls
2x15

Straight Arm Pulldown
2x15
superset
Lateral Raises
2x15

Incline Curl
4x15
superset
Tricep Pushdown
4x15

Barbell Shrugs
3x10

Stay strong AM.

 

[liftandswim]

11/24

OHP
work up, work up
195x4 RPE 9.5 (5 reps would have been a PR...should have just went for it.)
175x4
175x4
175x4

Land Mine Press
3x10 each arm

Barbell Shrug
2x50

Lateral Raises
3x15
superset
Face Pulls
3x15

Preacher Curl
4x10

Tricep Pushdown
3x20

Happy Thanksgiving! Got in a little something before it's time to get the grub on. Hitting two different family gatherings so I know I'll have my share.

Stay strong AM.

 

[jswain34]

Gotta try and take those OP prs when theyre there ! Have a good turkey/carb overload day bro!

 

[liftandswim]

Gotta try and take those OP prs when theyre there ! Have a good turkey/carb overload day bro!

Yeah they're few and far between lol. I'm lucky to grab a couple each year at this point. And thanks man! You too

 

[liftandswim]

11/25

Front Squat
350x2
370x2 PR
380x2 PR (RPE 9)

High Bar Pause Squat
350x2
370x2
380x2

Pause CGBP
275x3
280x3
285x3+ (5) RPE 9

Unilateral Leg Press
2x15 each leg

Dumbbell Curl
3x10

Continuing to see improvements. Can't complain.

Great day yesterday.

Stay strong AM.