SkRaw85 Training Log

SkRaw85 said:
Little tummy fat nighttime ritual fits just well
Click to expand...

You can pin in ANY fat. Glute and hip work quite well as well for subq. And if it does get into muscle, that’s totally fine. It just hits the bloodstream a bit sooner; it will act for the same duration.
 
Hyde said:
You can pin in ANY fat. Glute and hip work quite well as well for subq. And if it does get into muscle, that’s totally fine. It just hits the bloodstream a bit sooner; it will act for the same duration.
Click to expand...

Pinning everything sub q daily currently. Primo in glute using a 1/2” so shallow IM. Just feels smoother overall for the cruise. I still gotta nut up and hit lats IM. Maybe next blast.
 
3/4
W8D1
BW: 242.0 lbs

Mini band warmups:
Pullaparts x 20
Facepulls (over head) x 20
Press downs x 100
W holds x 15
Snatch x 10

Plate shrugs x 20

Reverse grip bench, paused, straight bar:
45x10
135x5
225x3
315x1
335x1
355x1

Floor deadstop tri extensions, NG curl bar:
80x10
130x10x3 sets

Seal rows, straight bar, snatch grip:
135x10
225x10x3 sets
245x5
265x3

DB alternating hammer curls:
40’sX22
50’sX20
55’sX20
60’sX12

Plan was to take reverse to 375. Dinged the hook on the path up and had to redirect, burned some gas so left at 355. Felt strong, really want a 4 plate reverse bench now.
 
SkRaw85 said:
3/4
W8D1
BW: 242.0 lbs

Mini band warmups:
Pullaparts x 20
Facepulls (over head) x 20
Press downs x 100
W holds x 15
Snatch x 10

Plate shrugs x 20

Reverse grip bench, paused, straight bar:
45x10
135x5
225x3
315x1
335x1
355x1

Floor deadstop tri extensions, NG curl bar:
80x10
130x10x3 sets

Seal rows, straight bar, snatch grip:
135x10
225x10x3 sets
245x5
265x3

DB alternating hammer curls:
40’sX22
50’sX20
55’sX20
60’sX12

Plan was to take reverse to 375. Dinged the hook on the path up and had to redirect, burned some gas so left at 355. Felt strong, really want a 4 plate reverse bench now.
Click to expand...
That’s some serious weight on reverse grip bench.💪
 
Nice session!

SkRaw85 said:
Pinning everything sub q daily currently. Primo in glute using a 1/2” so shallow IM. Just feels smoother overall for the cruise. I still gotta nut up and hit lats IM. Maybe next blast.
Click to expand...

Just use the 1/2” slinpin to put it in your lats next time. This is the least intrusive/scary way to try a new site I’ve found, and it will go IM with 1/2” too in the lat. More sites are better!
 
gphagan1 said:
That’s some serious weight on reverse grip bench.
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Thanks man! I remember when I was 17 at Ballys Fitness (don’t wanna date myself) and there was this beast of a man repoing 405 reverse grip. He had a SHW build and made it look effortless. His grip was super wide and he ran his index finger on the underside of the bar. That blew my mind.
 
Hyde said:
Nice session!



Just use the 1/2” slinpin to put it in your lats next time. This is the least intrusive/scary way to try a new site I’ve found, and it will go IM with 1/2” too in the lat. More sites are better!
Click to expand...

I gotta play around with positioning. I swear my appendages bend in the fashion of an old GI Joe action figure. Fuggin weird like.
 
SkRaw85 said:
3/4
W8D1
BW: 242.0 lbs

Mini band warmups:
Pullaparts x 20
Facepulls (over head) x 20
Press downs x 100
W holds x 15
Snatch x 10

Plate shrugs x 20

Reverse grip bench, paused, straight bar:
45x10
135x5
225x3
315x1
335x1
355x1

Floor deadstop tri extensions, NG curl bar:
80x10
130x10x3 sets

Seal rows, straight bar, snatch grip:
135x10
225x10x3 sets
245x5
265x3

DB alternating hammer curls:
40’sX22
50’sX20
55’sX20
60’sX12

Plan was to take reverse to 375. Dinged the hook on the path up and had to redirect, burned some gas so left at 355. Felt strong, really want a 4 plate reverse bench now.
Click to expand...
Niiice!!

I gotta try me some rev bench…


How do u like the primo?
 
3/6
W8D2
Lower

Mini band hip walks x 30

GHR 45° holds:
8

Belt squat:
+90x10
+180x8
+230x8
+250x5
+230x5
+180x5

Machine hammy curl:
70x10
120x10
150x10,8,6

Hip adduction:
250x10
295x10x2 sets

Hip abduction:
250x10
295x10x2 sets

Plate loaded iso-lateral kickbacks:
+320x20
+370x20
 
3/8
W8D3
RE bench

Mini band warmups:
Pullaparts x 20
Facepulls x 10
Pressdowns x 60
Snatch x 10

Flat bench, straight bar, comp grip:
45x10
135x5
225x5
315x11,6,4 Rep AND Volume PR

Plate raise to overhead:
15,10,10

NG pull-ups:
8,8,6

Light band rear delt flys:
10x3 sets per arm

Low pulley underhand cable pec flys:
60x10
100x10
120x10
140x10

Hammer strength lat pullover:
+320x10
+340x8,8,5

Mini band hammer curls:
50x2 sets


Felt real solid today. Previous PR was 315x9. Tacked on more reps to take the total to 21 (volume PR).
 
SkRaw85 said:
3/8
W8D3
RE bench

Mini band warmups:
Pullaparts x 20
Facepulls x 10
Pressdowns x 60
Snatch x 10

Flat bench, straight bar, comp grip:
45x10
135x5
225x5
315x11,6,4 Rep AND Volume PR

Plate raise to overhead:
15,10,10

NG pull-ups:
8,8,6

Light band rear delt flys:
10x3 sets per arm

Low pulley underhand cable pec flys:
60x10
100x10
120x10
140x10

Hammer strength lat pullover:
+320x10
+340x8,8,5

Mini band hammer curls:
50x2 sets


Felt real solid today. Previous PR was 315x9. Tacked on more reps to take the total to 21 (volume PR).
Click to expand...
Nice work and bad ass PR on reps and volume! Also really miss a lat pull over machine
 
SkRaw85 said:
3/8
W8D3
RE bench

Mini band warmups:
Pullaparts x 20
Facepulls x 10
Pressdowns x 60
Snatch x 10

Flat bench, straight bar, comp grip:
45x10
135x5
225x5
315x11,6,4 Rep AND Volume PR

Plate raise to overhead:
15,10,10

NG pull-ups:
8,8,6

Light band rear delt flys:
10x3 sets per arm

Low pulley underhand cable pec flys:
60x10
100x10
120x10
140x10

Hammer strength lat pullover:
+320x10
+340x8,8,5

Mini band hammer curls:
50x2 sets


Felt real solid today. Previous PR was 315x9. Tacked on more reps to take the total to 21 (volume PR).
Click to expand...
Congrats on the volume PR with 315….I bet your chest was pumped after that.
 
3/11
W9D1
Overload bench

Mini band warms:
PAs x 30
Facepulls x 20
Press downs x 70
Snatch x 10

Standing KB bottoms up press:
25x20 per arm

Flat bench warmups, paused, straight bar, comp grip:
45x10
135x5
225x3
315x3

Mad dog slingshot bench:
405x2x2 sets
425x2
445x1
455x1
465x1

Single arm rope press downs:
100x10x3 sets per arm

Cybex preacher curls:
90x10
100x10
 
Hyde said:
Just needed the right MINDSET! Haha that’s got to mean your base is improving, therefore strength potential.

What’s your best in the Mad Dog? Was 465 a PR in that?
Click to expand...

Seriously, mind>matter. And not succumbing to self destruction lol.


Honestly, it’s been so long since I’ve used the slinger. If not, then it is close.
 
3/14
W9D2
Lower

Mini band hip walks x 20

KB Single leg deadlift:
+50x10x2 sets per leg

RDL:
135x10
185x10x2 sets

Belt squats:
+90x10
+180x15,13,10,8

Machine hammy curls:
130x10
150x10
160x10

Gonna deload bench next week. It’s been a good 9 weeks.
 
3/15
W9D3
RE bench
BW: 242.8

Mini band warms:
Pullaparts x 20
Facepulls x 20
Press downs x 40
Snatch x 10

Reverse grip bench, straight bar:
45x10
135x5
225x19,14,8,10 Rep and Volume PR

Cable rope pressdowns:
140x15x3 sets

Hammer strength iso-lateral row:
192x15x2

Stir the pot, feet elevated:
2 mins total

Mini band hammer curls:
50x4 sets

Annnnnnd deload
 
@SkRaw85 always impressed with your pressing strength!
 
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And not a drop of alcohol ingested. I need a scale lol

Great trip for me and the wifey before summer madness starts.
 
gphagan1 said:
That’s some serious food porn….now I’m hungry.😜
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RIGHT!!! My mouth started watering looking at those pics.

@SkRaw85 Shoulder looking like a boulder in that 3rd pic. Nice when you can see the shoulder caps through the shirt!
 
Damn, that was some serious eats man! 5 stars ️

I don’t drink at all, but I enjoyed Vegas a lot when we went for the Olympia back in 17. I don’t even like to gamble (lose lol). There’s just so much to see & explore, good pools, and the weather is nice.

Rumor is the Olympia will be back there again this year, so we will see if I get to go back at some point!
 
That looks like some good food and a good time! Does Bobby flay still have the mesa grill there? Had a bomb tomahawk steak there a long time ago!
 
Electrake said:
Vegas without booze?! I applaud you good sir.

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My mouth is watering at those oysters.
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I know right lol. There’s a first time for everything. Hit the edibles hard though :)

Another first time was oysters and fries for breakfast. Amazing is an understatement.
IMG_0458.JPG
 
gphagan1 said:
That’s some serious food porn….now I’m hungry.
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BennyMagoo79 said:
Nice man! Food looks epic and well done for staying off the booze!
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MrKleen73 said:
RIGHT!!! My mouth started watering looking at those pics.

@SkRaw85 Shoulder looking like a boulder in that 3rd pic. Nice when you can see the shoulder caps through the shirt!
Click to expand...

Hyde said:
Damn, that was some serious eats man! 5 stars ️

I don’t drink at all, but I enjoyed Vegas a lot when we went for the Olympia back in 17. I don’t even like to gamble (lose lol). There’s just so much to see & explore, good pools, and the weather is nice.

Rumor is the Olympia will be back there again this year, so we will see if I get to go back at some point!
Click to expand...

I wish I could eat like that everyday. Hog heaven! Got a few quick hotel machine circuits in to help disperse the gluttony. Place is awesome for feasting, people watching, roaming and relaxin.
 
akboom87 said:
That looks like some good food and a good time! Does Bobby flay still have the mesa grill there? Had a bomb tomahawk steak there a long time ago!
Click to expand...

Not sure on Mesa. He has Amalfi, Brasserie B, and Bobby’s Burgers that I know of for sure. Crushed all 3 of those. Multiple times for a few 🤣
 
Wow, that was some good looking food porn! Sounds like a great time was had.
akboom87 said:
That looks like some good food and a good time! Does Bobby flay still have the mesa grill there? Had a bomb tomahawk steak there a long time ago!
Click to expand...
Oh man, I ate there once and it was easily one of the best meals I ever had. He shut it down though. Not sure why, but a lot of these chefs open concepts for a bit then switch it up, even if it's doing well.
 
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