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SkRaw85 Training Log

Dustin07 said:
wait wait lets put this in perspective senor hippo;
256lbs (ish?) is 111% of 230 (rounding up from 218 weigh comp weigh in?
200lbs is 109% of 183lbs (my sept avg 2022) to be fair you only put 2% more weight on


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Hyde said:
Hey I legit got down to 224, AND I’ll have you know I’ve been 260 every day for a week now - that’s 116%, which is a 7% increase. And anyone looking for a mortgage in today’s environment will appreciate the intensity of 7%

That pic feels accurate btw
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That’s his fighting weight
 
8/31
BW: 219

45° chest supported DB Cuban press:
15’sX10
20’sX10

Plate raise to overhead:
10x4 sets

NG Machine flat press:
200x15x2

Behind the neck smith OHP:
135x6x3 sets

45° DB incline flys:
25’sX10

DB incline hammer curls:
30’sX15x3 sets
 
I am right there with you trying to work around disk issues... it's a hell of a challenge but we are gonna persevere!
 
Started pinning nectar again today for carnitine/choline supplementation. Going to keep it to training days I think.
 
9/2

DB single leg deads:
+30x10 per leg
+50x10 per leg
+60x10 per leg
+70x10 per leg

Hammy curl machine:
155x15
170x10
185x10
200x10

Machine Lat pull downs:
125x15
140x12
155x10
170x8

Machine low rows:
125x10
140x15
155x15
170x13

KB bottoms up hammer curls:
20x10x4 sets per arm

DB upright rows:
25’sX10
30’sX10
35’sX10

Monster mini band hammer curls:
30,30,30,30

Stir the pot:
2 mins total
 
9/7
BW: 220

Mini band PA’s x 20
Mini band Facepulls x 20
Mini band press downs x 40

Smith z press:
115x6
135x6
155x6
135x6

Ab wheel rollouts:
10x3 sets

DB hex press:
100x20,20,16,14

DB front raise:
20’sX10
25’sX10

Cable rope triceps press downs:
85x10x3 sets
 
9/13

DB BSS:
60x10x2 sets per leg
80x10x2 sets

Machine lat pull downs:
140x10
155x8
170x8x2 sets

Machine low rows:
140x10
155x10

Mini band hammy curls:
66
 
How's the t-spine holding up? Leg Press of all things bothered mine a little last week, so it is recovering now.
 
MrKleen73 said:
How's the t-spine holding up? Leg Press of all things bothered mine a little last week, so it is recovering now.
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Still figuring out what I can get away with for now. Doing McGill daily again so feeling much more solid and packed in the torso.
I crossed leg press off my list a few weeks ago. Not cozy at all.
It’s a marathon lol
 
SkRaw85 said:
Still figuring out what I can get away with for now. Doing McGill daily again so feeling much more solid and packed in the torso.
I crossed leg press off my list a few weeks ago. Not cozy at all.
It’s a marathon lol
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Good stuff on the leg press, now it doesn't sound so odd to me. I am finding the pendulum squat, lunges and split squats seem to be my bread and butter right now for quads and glutes. Leg curls and DB SLDL for hams.
 
MrKleen73 said:
Good stuff on the leg press, now it doesn't sound so odd to me. I am finding the pendulum squat, lunges and split squats seem to be my bread and butter right now for quads and glutes. Leg curls and DB SLDL for hams.
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With all that isolated leg work, imagine how strong we will be when we finally get to use both!
 
SkRaw85 said:
With all that isolated leg work, imagine how strong we will be when we finally get to use both!
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Right! I can't wait until this bad boy is all settled down, and we can blast away!
 
Dustin07 said:
Do you have access to reverse hypers?
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Yes. I own the rogue scout. But the gym I’m going to start up with has the rogue donkey for loading up meaty reverse hypers (in due time).
I will say I think I receive more benefit from McGill big 3 in my current state.
 
9/15
BW: 223

Mini band warms:
PA’s x 30
Facepulls x 20
Press downs x 40
Snatch x 10

Incline wide reverse grip smith bench:
135x10
155x10
175x10

Incline smith CGBP:
175x7x3 sets

Smith overhand drag curls:
95x10x2 sets
115x10
135x10

DB alternating cross body hammer curls:
30’sX30
40’sX20x2 sets

Mini band rear delt flys:
15x3 sets per arm

Seated sumo cable crunch:
125x10
105x15,10

I don’t always use clips on smith machines, but when I do……..
🤣
 
Hyde said:
It’s an acquired taste. I prefer to do it how Mike does - shaken in 5oz water, bit of salt in it, chug. Right before I leave to train.
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I’m sure I’ve gutted worse in my life 🤣

Planning to chuck it in with LMNT before training. Possibly Vaso blitz as well.
 
SkRaw85 said:
I’m sure I’ve gutted worse in my life 🤣

Planning to chuck it in with LMNT before training. Possibly Vaso blitz as well.
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We got some of those LMNT packs when we went to Youngstown recently. That stuff is really good. I have a mess of samples in my cupboard.
 
9/21
BW: 221

Mini band warms:
PA’s x 20
Facepulls x 20
Press downs x 50
Snatch x 10

DB lateral raise:
10’sX10

Smith Z press:
135x6
155x6
165x6

Smith flat bench:
225x10x2 sets

Plate raise to overhead:
10x3 sets

DB ahhhhhhnold press:
30’sX10x3 sets

KB bottoms up tomahawk:
20x15x2 sets per side

DB shrugs:
50’sX20x2 sets
 
Looks like a great feel good session right there! How do those Z Presses feel on your spine? I have never done them, but it looks like they would really push your upper bracing, but done with the right weight selection really increase strength and control in the area.
 
MrKleen73 said:
Looks like a great feel good session right there! How do those Z Presses feel on your spine? I have never done them, but it looks like they would really push your upper bracing, but done with the right weight selection really increase strength and control in the area.
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At this weight I feel nothing bad in the back. Possibly would around 2 plates but we will get there slowly. The smith really allows you to hold a good brace vs barbell.
 
9/28

Mini band hip walks:
30x2 sets

Mini band hammy curls x 120

DB Single leg deads:
60x10 per leg
80x10 per leg
100x10x2 sets per leg

DB hammer curls:
50’sX15x2 sets
 
9/30

Mini band warms:
PA’s x 20
Press downs (doubled) x 50
Facepulls x 25
Rear delt fly x 10 per arm

DB hex press:
100x25,25,20,12

DB rear delt flys:
20’sX10
25’sX10x2 sets

KB bottom up tomahawk:
20x15x2 sets per arm

Plate raise to overhead:
10,10,10

Mini band hammer curls:
40,40,40
 
Getting it in!
 
10/5

Cable Lat pull downs:
140x10
155x10
170x10
185x10

Cable low row:
140x15
155x15
170x12
185x9

DB lateral raise:
15’sX10
20’sX10
25’sX10x2 sets

DB standing rear delt flys:
30’sX20
40’sX10
50’sX9

Smith shrugs:
135x20
225x15

DB alt front raise:
20’sX20
25’sX20
30’sX20

Cross body alt DB hammer curls:
30’sX20
25’sX20x2 sets
 
SkRaw85 said:
10/5

Cable Lat pull downs:
140x10
155x10
170x10
185x10

Cable low row:
140x15
155x15
170x12
185x9

DB lateral raise:
15’sX10
20’sX10
25’sX10x2 sets

DB standing rear delt flys:
30’sX20
40’sX10
50’sX9

Smith shrugs:
135x20
225x15

DB alt front raise:
20’sX20
25’sX20
30’sX20

Cross body alt DB hammer curls:
30’sX20
25’sX20x2 sets
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Love the way this looks on paper, looks super balanced
 
SkRaw85 said:
10/5

Cable Lat pull downs:
140x10
155x10
170x10
185x10

Cable low row:
140x15
155x15
170x12
185x9

DB lateral raise:
15’sX10
20’sX10
25’sX10x2 sets

DB standing rear delt flys:
30’sX20
40’sX10
50’sX9

Smith shrugs:
135x20
225x15

DB alt front raise:
20’sX20
25’sX20
30’sX20

Cross body alt DB hammer curls:
30’sX20
25’sX20x2 sets
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Nice workout.👍
 
Nice session!
 
Dustin07 said:
you must be gearing up for some training soon?
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Chaos season has officially ended as of yesterday. It was fruitful (monetarily) but I am glad to be able to have my normal semblance of life back. Summer really cuts down on my personal/family time so I have to make wise decisions as to how I carefully allocate any small gap of time I had. Now, if I were a single man it would be “eat, sleep,work,lift,repeat”.
But having a family if I chose this route I might as well go back to being a single man lol.

Got a little anniversary Vegas trip planned first week of November to make it feel like summer is truly over. It’s much needed too, been burning the candle with an acetylene torch this summer. The candle was gone looooong ago 🫠
 
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