Staying safe and strong with Lecheek

Killed my chest and tris today! I'm calling this week PR week as I'm shooting for my biggest numbers yet.

Flat BB Bench
135x10
275x8
325x5
335x2 PR!!!
335x1
275x6
245x8
135x20

Decline BB Bench
165x10x3 8 second negatives

Incline Db Around The World
20x10x4

Cable Cross Burnouts
Lowest/middle/highest=1 set
30x10 per x 4

Weighted Dips
45+bw x 10x4

Vbar Pushdowns
Stack +5x10x3

Rope Pushdowns ss with Rope extensions
50x10x4

Somewhere along the line I must've used improper form as my left lat is really sore.
Here's a couple of updated pics
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Look at those bench #s! No doubt the sore lat is from big benching and a stray in the form somewhere; has happened to me a couple times. Stay off the lat or any back stuff until it feels better and you should be ready to rock before you know it.
 
You show those young bucks how to do it! Oh yeah! Congrats on the bench PRs.
 
Lol but if you were someday you'd be the guy at the home loading plates on his can for curls and doing pullups in the doorways!

You used to have a superman tat Reg?
 
Hyde said:
Lol but if you were someday you'd be the guy at the home loading plates on his can for curls and doing pullups in the doorways!

You used to have a superman tat Reg?
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Haha! I'd be walking around the nursing home flexing lmao!! No it's a tattoo with my 13 yr old daughters name. I have considered getting a superman tat though. My wife however wants me to get something tribal so we will see.
 
Great choice on the daughter's name - no matter what, you'll never regret that one! I asked cuz I noticed the superman shirt and there's a huge amateur bodybuilder at my gym with a superman s in the same location, reminded me of it.

As for new ink, it could be a tribal band with a superman worked in? Haha sky's the limit!
 
Hyde said:
Great choice on the daughter's name - no matter what, you'll never regret that one! I asked cuz I noticed the superman shirt and there's a huge amateur bodybuilder at my gym with a superman s in the same location, reminded me of it.

As for new ink, it could be a tribal band with a superman worked in? Haha sky's the limit!
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Thanks bro! Figured I couldn't go wrong with that name. I have 3 other daughters too lol need to get all of their names. Tribal with superman huh? Hmm I might have to look into that. She wants it going from my back over my shoulder on to my chest to get the "bad boy" look going
 
Well I'm really dropping weight fast. Pre training weight was 181.5. Haven't lost any strength however so not a total loss. Trained bis and shoulders today.

Seated db curls
45x10x3

21s ez bar close grip
75x10x3

Spider Curls ez bar
65x10x4

Guillotine Curls
65x10x4

Incline db lateral raises
25x8
20x10x3

Front raises
30x10x4

Db shrugs
100x10x4

Standing behind the head press
135x10
165x10
195x8
205x5
 
Holy mackerel! Nice volume. Your starting shoulder press weight is my max!
 
Back day tonight. Left lat didn't bother me at all. Still dropping weight. Pre training weight was 180.5. Feeling good otherwise except for a little wrist pain but nothing too terrible.

Rack Pulls
135x10
225x10
315x8
365x6x2
Decided not to go heavy on rack pulls until I can get the grip down.

Db Rows
60x10
80x8
90x6
80x8
60x11

Seated Rows
160x10x3

Full Range Pull Downs
135x10x3

Face Pulls
65x10x5
 
They say db rows are pretty nifty for grip too - I know the my left hand can grip the db the entire set and I struggle same weight and reps to hold it with right.
 
Ya I just started throwing those into my routine thinking that same thing. I think one of my issues may be small hands (don't let that fool you though) lol.
 
Added Speed X3 to the mix and felt great. I was able to really push tonight and had a great sweat going after cardio!

5 minutes on the bike to get my legs warmed up.

Leg extentions
110x10
180x10
190x8x2

Iso Hamstring Curls
55x10x3 per leg

Hack Squats
180x10
360x10
540x8
630x8
360x10

Leg Press
200x10
400x10
600x9
620x8
400x10

Finished leg day with some cardio
Stair Climber level 10 for 7 minutes
Jump Rope 1 minute on 30 second rest and repeat for 8 minutes.
Heavy bag work 1 minute on 30 second rest repeat for 8 minutes.
 
Reggie's legs = toast! Wow, numbers are awesome. I'd love to see the young bucks here do the jumprope and speed bag cardio at the end of their lifting sessions.
 
kenpoengineer said:
Reggie's legs = toast! Wow, numbers are awesome. I'd love to see the young bucks here do the jumprope and speed bag cardio at the end of their lifting sessions.
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Haha, ya it's a lot of work but I always figure if I still have some energy to burn I might as well get after it some more!!
 
Cardio today
Farmers Walk with 90 lb dbs.
Then hit the bike on fat burner mode level 8 for 12 minutes.
Then some corkscrews/figure 8s
Finished off with 7 minutes on the stair climber level 10 fat burner mode.
 
Lol! My daughter has been asking me to let her train with me for the last 6 months. She's way pumped. So am I she's tough as ****. Punches like a dude and puts power behind it.
 
She's not training with me however she's going to train at a gym in the town her mom lives in. I only get her on weekends :(
 
Another snow day here in lovely South Dakota so the gym is closed. I loaned my shovel to my cousin during the last snow storm and can't get ahold of her so can't even shovel lol.
 
Lmao!! I totally should've. I did end up getting it back but most of it had turned to slush so was a real quick job.
 
What is this snow stuff ya'll keep talking about? :wall:
 
Going into my last few days of AD-3 and really feeling good. Kept most of my strength, and feeling healthy as ever!!

Flat BB Bench
135x10
225x10
275x8
315x5
345x2
315x4
225x10

Decline BB Bench 5 second negatives
135x10
185x8
225x6
185x8
135x10

Incline DB 3 sec negs
60x10
80x8
90x6
60x10

Incline Flys
45x10x3

Cable Crossovers middle position
35x10x3

Cable Crossovers lowest position
35x10x3

Stair Climber level 12 fat burner mode
10 mins skipping a step each time

Switches 2 minutes on 1 minute rest repeat.

Heavy Bag 1 min on 30 second rest x4

Endurance was definitely there today. A little sore right now but nothing too bad.
 
What's up fellas?? Going to go a little heavier over the next couple of weeks to see if I can stimulate new muscle growth. Bis and Tris today.

Standing DB Curls
50x16
60x14
70x12

Incline DB Curls
45x18
50x12x2

Spider Curls ez bar
65x10
75x8x2

Cable Cross Curls
35x12x4

Rope Pushdowns
65x12
80x8x2

Vbar Pushdowns
Stack+5x8x3

Reverse Grip Single Arms Pushdowns
40x10x3

Weighted Dips
45+BWx15x3
 
My daughter had her first experience with BJJ last night and was just visiting with her trainer and he said she did great! Very good listener and very passionate about learning. She's only 13 so couldn't fight for 5 years but by then she's gonna be kickin my ass! Lol sorry I know that's not related to anything about this log but I'm a pretty damn proud dad right now!
 
niners4reggie said:
My daughter had her first experience with BJJ last night and was just visiting with her trainer and he said she did great! Very good listener and very passionate about learning. She's only 13 so couldn't fight for 5 years but by then she's gonna be kickin my ass! Lol sorry I know that's not related to anything about this log but I'm a pretty damn proud dad right now!
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That's awesome man!
 
Sounds like Ali's daughter. She is just as passionate as her father. That's awesome that your daughter is into MMA/BJJ.
 
kenpoengineer said:
Sounds like Ali's daughter. She is just as passionate as her father. That's awesome that your daughter is into MMA/BJJ.
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Thanks buddy! She has been wanting to for awhile just wasn't quite old enough. Now that she's ready I'm excited to watch her learn!!
 
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