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SkRaw85 Training Log

7/19/19
Speed bench

Duffalo speed bench vs monster minis doubled:
145x3x12

Ez bar skull crushers:
75x20
125x7,5
95x10

Kneel cable crunch:
240x10x3

Had to rush through today
 
SkRaw85 said:
7/19/19
Speed bench

Duffalo speed bench vs monster minis doubled:
145x3x12

Ez bar skull crushers:
75x20
125x7,5
95x10

Kneel cable crunch:
240x10x3

Had to rush through today
Click to expand...
Boobaloo Weed Stench
 
7/23/19
Deads

NG pull-ups, slow reps:
10,10,8

RDL:
155x10
245x10

4” deficit con dead:
335x5 DOH
430x1,1,1,1,1 belt, hookgrip, 7 sec hold at lockout on all
 
I need to get out of my rut and back in my groove. Too much Life bs in my head and it’s affecting sleep and training. PWO doesn’t even phase me at all right now. Stim break time I’ve been overdoing it. Dunno wtf, I need to get my life together. Postponing fictional pin cycle until I’m 100% (decided to be sensible and research 600 mg test E per week solo when I get it going).
 
SkRaw85 said:
I need to get out of my rut and back in my groove. Too much Life bs in my head and it’s affecting sleep and training. PWO doesn’t even phase me at all right now. Stim break time I’ve been overdoing it. Dunno wtf, I need to get my life together. Postponing fictional pin cycle until I’m 100% (decided to be sensible and research 600 mg test E per week solo when I get it going).
Click to expand...
Life can get mean.
If your thoughts are spinning around particular persons, causing stress, remember: "They live in your head without paying rent." Throw them out.
 
7/24/19
Shoulders

Cable face pulls:
160x10x3

Db lateral/front raise (one in each direction is 1 rep):
20x10x2

DB OHP:
70’sX10
90’sX5x2

Decline Russian twist w/ 20 lb medicine ball:
30,30,20,

45° Db rear delt fly, palms facing back:
20’sX10
15’sX13,15,12

Db Ahrens press, slow descent/explode up:
40’sX16,10,10

Trap bar shrugs:
155x15
245x10x3

Db alt hammer curls:
40’sX20
30’sX20

Feeling good. Purification through fire.
 
SkRaw85 said:
Thanks. At least strength is still lurking, unlike my weight. Down to 209 the past week.
Click to expand...

Time for some of those Coldstone Chocolate PB shakes again!!!

I have been eating a lot of rice and ground beef lately and it’s definitely got me feeling thicker.
 
Hyde said:
Time for some of those Coldstone Chocolate PB shakes again!!!

I have been eating a lot of rice and ground beef lately and it’s definitely got me feeling thicker.
Click to expand...

Tis the season . I’ll have to treat myself more often than not.
 
SkRaw85 said:
I do have to say that since adding in Williams extensions my medial triceps have gotten quite thick. If I can notice it then it’s definitely working well. Love this movement.
Click to expand...
Are these the ones where you have elbows flared and you bring the ends of the dumbell flat on your chest?
 
7/25/19
Skwaats

Speed box squats vs avg green bands choked, 30 sec rest:
55x10 warms
145x5 warms
235x2x12

Left it at this. I have many many stairs ahead of me for the duration of the night.
 
SkRaw85 said:
That’s what I’m hoping. Last night I definitely indulged in the coveted “third dinner”
Click to expand...

Remember, if trying to add calories:

-Liquid calories are not filling. Shakes, juices, milk, sugar soda/energy drinks
-Condiments add up fast. Butter, cheese, mayo, oils, nut butter, jams
-More processed food is less filling, ie mashed potatoes over sliced, ground meat over whole, white rice over fibrous whole grain

Basically all the opposites of trying to control bodyweight. These are to be used when hunger becomes an obstacle and you’re already eating enough meals and getting enough protein. Implement these slowly as need demands.

Chicken breast, baked potato, broccoli takes effort to eat. Chicken thighs with mashed potatoes with shredded cheese on top and collard greens with butter and a glass of chocolate milk and a pbj sandwich would go down easier and quadruple the calories. Proceed with caution.
 
SkRaw85 said:
7/5/19
Bro day

Incline bench w/ standing alt db hammer curls:
45xwarms and stretches
135x10 paused
Ss: 40’sX10 per arm
225x5 paused
Ss: 40’sX10 per arm
225x5
Ss: 40’sX10 per arm
185x10 paused
Ss: 35’sX10 per arm
185x6

Front plate raise:
10x3

Williams extension:
40’sX15,10,10

Plate loaded preacher curl:
1 plateX15,10,8 Slow tempo on all

Pec dec rear delt fly:
175x10
195x8
210x5

Kneel high pulley single arm cable curl:
100x8 per arm

Smith reverse drag curl (a @hairygrandpa original):
95x10
145x8x2
Click to expand...

Been curious on this with both of you and HGP now, is that 145 in weight only, or are you counting the bar too? Smith machines should be counter balanced to pretty much zero out. Either way it is an impressive set of curls!

Hyde said:
Remember, if trying to add calories:

-Liquid calories are not filling. Shakes, juices, milk, sugar soda/energy drinks
-Condiments add up fast. Butter, cheese, mayo, oils, nut butter, jams
-More processed food is less filling, ie mashed potatoes over sliced, ground meat over whole, white rice over fibrous whole grain

Basically all the opposites of trying to control bodyweight. These are to be used when hunger becomes an obstacle and you’re already eating enough meals and getting enough protein. Implement these slowly as need demands.

Chicken breast, baked potato, broccoli takes effort to eat. Chicken thighs with mashed potatoes with shredded cheese on top and collard greens with butter and a glass of chocolate milk and a pbj sandwich would go down easier and quadruple the calories. Proceed with caution.
Click to expand...
One of these days I will need to try to do those things out of necessity and not just desire... My calories don't often get high enough I have to indulge, but I often do for the enjoyment of it. I pretty much top out at about 3500 in a bulk and can start getting soft quickly if I push it.
 
SkRaw85 said:
*changed mk dosing. Now going 10 mg every 12 hrs as opposed to 20 mg nightly*
Click to expand...
How are you going bloat-wise?

I started mk, 25mg nightly, last week and every night I am so fucking swollen up in the gut I'm struggling to sit on the floor and play with my kids.
 
MrKleen73 said:
One of these days I will need to try to do those things out of necessity and not just desire... My calories don't often get high enough I have to indulge, but I often do for the enjoyment of it. I pretty much top out at about 3500 in a bulk and can start getting soft quickly if I push it.
Click to expand...

Most guys wouldn’t need any of these; this is pretty much for people working in heat or kids that haven’t learned how to eat to build muscle yet and have high metabolisms.

I don’t really think this is as ideal as all clean food, but they are tricks to get things moving.
 
SkRaw85 said:
7/24/19
Shoulders

Cable face pulls:
160x10x3

Db lateral/front raise (one in each direction is 1 rep):
20x10x2

DB OHP:
70’sX10
90’sX5x2

Decline Russian twist w/ 20 lb medicine ball:
30,30,20,

45° Db rear delt fly, palms facing back:
20’sX10
15’sX13,15,12

Db Ahrens press, slow descent/explode up:
40’sX16,10,10

Trap bar shrugs:
155x15
245x10x3

Db alt hammer curls:
40’sX20
30’sX20

Feeling good. Purification through fire.
Click to expand...
Awesome bro.

Bottle up the crazy, then let it all out at the gym.
 
Hyde said:
Most guys wouldn’t need any of these; this is pretty much for people working in heat or kids that haven’t learned how to eat to build muscle yet and have high metabolisms.

I don’t really think this is as ideal as all clean food, but they are tricks to get things moving.
Click to expand...
Yeah, if I want to eat after training it almost has to be cold and sweet. Other than that eating "clean" or cleanish is going to be better for most. Composition wise doesn't matter too much but when you bring health into it then other things start to matter a lot more.
 
MrKleen73 said:
Been curious on this with both of you and HGP now, is that 145 in weight only, or are you counting the bar too? Smith machines should be counter balanced to pretty much zero out. Either way it is an impressive set of curls!


One of these days I will need to try to do those things out of necessity and not just desire... My calories don't often get high enough I have to indulge, but I often do for the enjoyment of it. I pretty much top out at about 3500 in a bulk and can start getting soft quickly if I push it.
Click to expand...
I count the bar as 15kg (30lbs). Reverse drag curls I do on heavy days with 1x45 plate each side, about 120lbs for a set of 10.
BTW, this @SkRaw85 dude is an animal, he outlifts me in almost anything but pull ups, just like @Hyde , thinking about that fact, I gonna hang myself from the balcony now. Bye. :)
 
hairygrandpa said:
I count the bar as 15kg (30lbs). Reverse drag curls I do on heavy days with 1x45 plate each side, about 120lbs for a set of 10.
BTW, this @SkRaw85 dude is an animal, he outlifts me in almost anything but pull ups, just like @Hyde , thinking about that fact, I gonna hang myself from the balcony now. Bye. :)
Click to expand...

Bro nooooooooo!
 
Hyde said:
Remember, if trying to add calories:

-Liquid calories are not filling. Shakes, juices, milk, sugar soda/energy drinks
-Condiments add up fast. Butter, cheese, mayo, oils, nut butter, jams
-More processed food is less filling, ie mashed potatoes over sliced, ground meat over whole, white rice over fibrous whole grain

Basically all the opposites of trying to control bodyweight. These are to be used when hunger becomes an obstacle and you’re already eating enough meals and getting enough protein. Implement these slowly as need demands.

Chicken breast, baked potato, broccoli takes effort to eat. Chicken thighs with mashed potatoes with shredded cheese on top and collard greens with butter and a glass of chocolate milk and a pbj sandwich would go down easier and quadruple the calories. Proceed with caution.
Click to expand...

I am assembling a nice shopping list for today. Will definitely be throwing more into the mix. And tacos, tacos rule.
 
MrKleen73 said:
Been curious on this with both of you and HGP now, is that 145 in weight only, or are you counting the bar too? Smith machines should be counter balanced to pretty much zero out. Either way it is an impressive set of curls!


One of these days I will need to try to do those things out of necessity and not just desire... My calories don't often get high enough I have to indulge, but I often do for the enjoyment of it. I pretty much top out at about 3500 in a bulk and can start getting soft quickly if I push it.
Click to expand...

Oops yeah I just counted it as regular 45 lb barbell. Never really use smith much except those drag curls and reverse shrugs.
 
BennyMagoo79 said:
How are you going bloat-wise?

I started mk, 25mg nightly, last week and every night I am so fucking swollen up in the gut I'm struggling to sit on the floor and play with my kids.
Click to expand...

Lol. That’s how it is the first few days I start but then it fades. I’ve been on about 9 months now I believe, the dosing schedule change has not affected me bloat or otherwise. Just a little more hunger spike.
 
hairygrandpa said:
I count the bar as 15kg (30lbs). Reverse drag curls I do on heavy days with 1x45 plate each side, about 120lbs for a set of 10.
BTW, this @SkRaw85 dude is an animal, he outlifts me in almost anything but pull ups, just like @Hyde , thinking about that fact, I gonna hang myself from the balcony now. Bye. :)
Click to expand...

34 yr old HGP would make us all look silly in the gym
 
SkRaw85 said:
34 yr old HGP would make us all look silly in the gym
Click to expand...

Hyde said:
Well, assuming he lifted
Click to expand...

At 34? I was a fat tadpole. Only belly -and a long tail. ;)
Today is arms, gonna put more weight on the smith. Can't live with that shame. SkRaw85 counted the bar as 45lbs, will do too.
145lbs x8x2 would set the record straight. Gonna do them at the end of workout, like he did.
 
hairygrandpa said:
At 34? I was a fat tadpole. Only belly -and a long tail. ;)
Today is arms, gonna put more weight on the smith. Can't live with that shame. SkRaw85 counted the bar as 45lbs, will do too.
145lbs x8x2 would set the record straight. Gonna do them at the end of workout, like he did.
Click to expand...

At least you had a big pecker
 
7/27/19
ME chest

Db arm wrastlers, slow as molasses:
20x10x2

Bench vs red minis doubled:
45xwarms and stretches
*put on bands*
135x3 paused
225x3 paused
275x1
295x1 PR
315xfail
Ive never tested heavy singles against bands on bench. 295 moved easy as pie, I was sure I’d nail 315 but got stuck halfway Comin up. 1rm prob around 305, which would make sense, as I believe the bands add 100 lbs at top of movement and 1rm is 405 (going to smash this very soon, long overdue)

BB JM press:
135x10x2

DB Williams extensions:
40’sX10,9
35’sX10
30’sX12

DB alt front raise:
40’sX12
35’sX8
30’sX6

Seated bent Db strict rear delt fly:
20’sX13,10,10
 
SkRaw85 said:
7/27/19
ME chest

Db arm wrastlers, slow as molasses:
20x10x2

Bench vs red minis doubled:
45xwarms and stretches
*put on bands*
135x3 paused
225x3 paused
275x1
295x1 PR
315xfail
Ive never tested heavy singles against bands on bench. 295 moved easy as pie, I was sure I’d nail 315 but got stuck halfway Comin up. 1rm prob around 305, which would make sense, as I believe the bands add 100 lbs at top of movement and 1rm is 405 (going to smash this very soon, long overdue)

BB JM press:
135x10x2

DB Williams extensions:
40’sX10,9
35’sX10
30’sX12

DB alt front raise:
40’sX12
35’sX8
30’sX6

Seated bent Db strict rear delt fly:
20’sX13,10,10
Click to expand...
Damn dude....305 against bands!!
 
Doubled red EFS minis on bench is about 80lbs with reasonably fresh bands for most arm lengths from pegs or dbs.

My best is 230x2 against them I believe.

If you’re missing ~395 at the top and you can really lockout 405 right now, you just need to get faster off the chest! If you’re not as sure, then I wouldn’t jump to that conclusion though. Training food for thought
 
Hyde said:
Doubled red EFS minis on bench is about 80lbs with reasonably fresh bands for most arm lengths from pegs or dbs.

My best is 230x2 against them I believe.

If you’re missing ~395 at the top and you can really lockout 405 right now, you just need to get faster off the chest! If you’re not as sure, then I wouldn’t jump to that conclusion though. Training food for thought
Click to expand...

I knew it was somewhere in there. Monster minis 100 at top then? I could def TnG 405 but I dunno if I could proper pause it. It’s Comin back tho. Best to date was 405 for 2 TnG. Trest-tacular!
 
7/29/19
Speed deads and support

NG pull-ups:
*Hangs, trunk twists and stretches warmups*
8x2 sloooow

Con speed deads vs red minis quad’d, hooker handys, 30 sec rest between sets:
45x3 w/holds
245x2
270x2x10

Cable lat pullover:
160x10
170x10
180x8

BB seal row, snatch grip:
135x10,15,15

Seated plate loaded calf raise, vary stance:
170x10x2 slow
170x10x2 fast

Plate loaded pendulum preacher curl:
70x10 straight grip
70x10 V grip
50x5 single arm (5 reps per side)

Kneel plate loaded single leg hammy curl:
115x5 per leg
165x5
185x5
 
7/29/19
Speed deads and support

NG pull-ups:
*Hangs, trunk twists and stretches warmups*
8x2 sloooow

Con speed deads vs red minis quad’d, hooker handys, 30 sec rest between sets:
45x3 w/holds
245x2
270x2x10

Cable lat pullover:
160x10
170x10
180x8

BB seal row, snatch grip:
135x10,15,15

Seated plate loaded calf raise, vary stance:
170x10x2 slow
170x10x2 fast

Plate loaded pendulum preacher curl:
70x10 straight grip
70x10 V grip
50x5 single arm (5 reps per side)

Kneel plate loaded single leg hammy curl:
115x5 per leg
165x5
185x5
 
8/1/19

After a forced 24 hr fast from food poisoning, I just annihilated an omelette with everything good and topped with hollandaise. Definitely a bit weak but had to come to gym to get juices flowing from somewhere besides out my dumper. No high expectations today just a general full body flush.

Leg press:
*dunno unloaded starting weight*
3 platesX10 feet low
4 platesX10 hack squat high
5 platesx7 hack
6 platesx5x2 hack

Seated Db alt hammer curl:
30’sX30,26,30

Db alt shrugs:
60’sX30,20
50’sX12x2 paused

Single arm kneel high pulley cable curl:
90x10 per arm
80x10
70x10

DB front/lateral raise (1 front+ 1 lateral= 1 rep):
15’sX10
20’sX7

Db Arnold press:
30’sX10

Db OHP hex press:
50’sX5

Smoked...
 
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