TGR's Cheetos Chraining

See - as long as you push the weaker to arm to keep progressing, then have it set in your head that you'll always match it with your "strong arm" after, you'll still eventually force growth in the strong arm - this way though, not at a rate that will produce asymmetry.

Great work.
 
Sprints at 9mph! Heck yeah!!! You go Thomas!!! My heart would've exploded! Lol ;)
 
Solid session man. Them Kroc rows looking strong. Haven't Db rowed in a while. Prob might try some kroc rows next session
 
love2liftkat said:
Sprints at 9mph! Heck yeah!!! You go Thomas!!! My heart would've exploded! Lol ;)
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I eased into them. I'd do 7 for 30, 8 for 15 then 9 for 15 at first, then 8 for 45 9/15. I'd like to get up to 9 for the entire minute over the next two week.

atanocc said:
Solid session man. Them Kroc rows looking strong. Haven't Db rowed in a while. Prob might try some kroc rows next session
Click to expand...

Thanks AT. My grip certainly needs improvement and I'm hoping these help. It couldn't hurt to get stronger on rows, either.
 
Lying Leg Curls SS w/ BW squats (slow with pauses; this week they felt tight)

Set 1 : 50x10
Set 2 : 80x10
Set 3 : 170x6 PR!!
Set 4 : 170x6 (#6 was sloppy)

Drop Set:
Set 5 : 155x6
Set 6 : 110x8
Set 7 : 65x8
Set 8 : 65x15 (6" partials)

^^This smoked me!! I couldn't do the BW squats immediately following this last set.

Reverse Band Squat 401.5

Set 1 : 135x6
Set 2 : 225x6
Set 3 : 275x6
Set 4 : 315x3
Set 5 : 365x3
Set 6 : 335x5
Set 7 : 225x10

-I just didn't feel it this week. These all felt heavy. Some dude had to help me re rack the 365. I stupidly put 25# plates down thinking that extra couple inches would help me rack the bar, and I realized it wasn't very safe for me to step up with bands pulling slightly back on the bar.

I was short of my calculated 1RM on these by almost 10#, but my volume was up at least.

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Leg Press 633.33

WU-
Set 1 : 270x4
Set 2 : 360x4

1 Drop Set-
Set 3 : 500x8
Set 4 : 450x8
Set 5 : 360x8
Set 6 : 270x10

^^ winded me. Tried to unpack as fast as possible because I don't have a partner.

Barbell Lunge 83.33

-1 leg at a time
Set 1 : 50x10

-alternating legs to failure, drop weight and go to failure:
Set 2 : 50x20
Set 3 : 1x8

Dumbbell Stiff Leg Deadlift 63.33

-went way too light. Made them explosive.

Set 1 : 50x8
Set 2 : 50x8
Set 3 : 50x8

I attempted sprints today, but about 20s into my first 7mph my legs felt like they might go at any moment.

Maybe all the sprinting this week is the reason my legs felt tired? Maybe it was my PR on curls?

Or was it my pre-workout meal?

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RegisterJr said:
Lying Leg Curls SS w/ BW squats (slow with pauses; this week they felt tight)

Set 1 : 50x10
Set 2 : 80x10
Set 3 : 170x6 PR!!
Set 4 : 170x6 (#6 was sloppy)

Drop Set:
Set 5 : 155x6
Set 6 : 110x8
Set 7 : 65x8
Set 8 : 65x15 (6" partials)

^^This smoked me!! I couldn't do the BW squats immediately following this last set.

Reverse Band Squat 401.5

Set 1 : 135x6
Set 2 : 225x6
Set 3 : 275x6
Set 4 : 315x3
Set 5 : 365x3
Set 6 : 335x5
Set 7 : 225x10

-I just didn't feel it this week. These all felt heavy. Some dude had to help me re rack the 365. I stupidly put 25# plates down thinking that extra couple inches would help me rack the bar, and I realized it wasn't very safe for me to step up with bands pulling slightly back on the bar.

I was short of my calculated 1RM on these by almost 10#, but my volume was up at least.

Invalid Link Removed

Leg Press 633.33

WU-
Set 1 : 270x4
Set 2 : 360x4

1 Drop Set-
Set 3 : 500x8
Set 4 : 450x8
Set 5 : 360x8
Set 6 : 270x10

^^ winded me. Tried to unpack as fast as possible because I don't have a partner.

Barbell Lunge 83.33

-1 leg at a time
Set 1 : 50x10

-alternating legs to failure, drop weight and go to failure:
Set 2 : 50x20
Set 3 : 1x8

Dumbbell Stiff Leg Deadlift 63.33

-went way too light. Made them explosive.

Set 1 : 50x8
Set 2 : 50x8
Set 3 : 50x8

I attempted sprints today, but about 20s into my first 7mph my legs felt like they might go at any moment.

Maybe all the sprinting this week is the reason my legs felt tired? Maybe it was my PR on curls?

Or was it my pre-workout meal?

Invalid Link Removed
Click to expand...

"Lord Jesus, forgive me for all of these GAINZ I'm about to commit! Ahhhhhh!!" - Dom Mazzetti, brosciencelife

Those are really heavy lying leg curls! Nice work, & nice meal. I always unrack my own weight for legpress dropsets (when I do them) because that 30 sec or less really lets you use a lot more working weight in the drop vs 5 sec pause. Think about Dog Crapp; that's like 20-30 sec rests for AMRAP and produces pretty pronounced training stimulus. If someone pulls for me, I do like 2-4 reps before they have to drop again. I end up doing more work but virtually same intensity/pain on my own.
 
Geez, how'd I miss this thread/log! All kind of gainz going on up in here!
 
Bench Press Machine 256.67

-normal grip, full ROM

Set 1 : 100x10
Set 2 : 130x8
Set 3 : 160x8
Set 4 : 190x8
Set 5 : 220x5

Reverse Band Bench 310.33

Set 1 : 225x5
Set 2 : 265x5
Set 3 : 245x5
Set 4 : 245x5
Set 5 : 245x5
Set 6 : 245x8 -lost explosiveness after 6

Reverse Banded Incline Bench Press 277.5

Set 1 : 185x8
Set 2 : 205x8
Set 3 : 225x7

Flat DB Twist Press 66.67

Set 1 : 50x10
Set 2 : 40x10
Set 3 : 40x10

-these felt awkward. My right arm didn't get as much of a twist because of my old wrist injury.

-These called for a buddy helping you stretch out your chest by pulling back in your arms; instead of, I set two DBs down like I was going to do stretch push-ups and went all the way down as far as I could and flexedmy chest for 15 seconds.

Cable Lateral Raise 42

-pulling from begin the back up to eye level.

Set 1 : 30x12
Set 2 : 25x12
Set 3 : 20x12

-these got heavy fast.

Banded Face Pull 6

Set 1 : 3x30
Set 2 : 3x30
Set 3 : 3x30

-these burned good.

Cage Presses 110.83
-explosive

Set 1 : 95x5
Set 2 : 85x5
Set 3 : 85x5
Set 4 : 85x5

I paused with the bar on the safety bar at the bottom of each rep to make sure they were explosive from the 'dead weight' spot.

I got in about 12 minutes early today, but it still wasn't enough time even with the one minute rests. I completed my whole work out, but didn't have time for sprints.

It's all good, my legs are sore from yesterday anyway.
 
Shoulders and chest fried on the same day! Very nice Thomas!
 
Not sure how I missed the kick a** leg session yesterday but it looks like you killed it again today!!! Gainz like a beast!!
 
Haha, I wouldn't want to run sprints after all that. Maybe if I had an EMT close by with oxygen....
Killer workout!
 
Great job again today Thomas! On those chest stretches (that 'require assistance') you can also lay on a bench and take two db's and hold them straight out to your sides and let them drop to the floor just slightly. Holding in that position always gives me a superior chest stretch.
 
wasme said:
Great job again today Thomas! On those chest stretches (that 'require assistance') you can also lay on a bench and take two db's and hold them straight out to your sides and let them drop to the floor just slightly. Holding in that position always gives me a superior chest stretch.
Click to expand...

That's a good idea. I'll incorporate those next week.

Thanks Simon!
 
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Awesome!! Congratulations Thomas!!!
 
Love the new Avatar! Not sure I can bring myself to change mine. lol
 
Hey, when I grew up in the south, as a wee little lad I thought all hockey was, was boxing on ice! I really didn't understand the game until I went to an actual hockey game. It's a game you have to see live to truly understand it.
 
turff49 said:
Hey, when I grew up in the south, as a wee little lad I thought all hockey was, was boxing on ice! I really didn't understand the game until I went to an actual hockey game. It's a game you have to see live to truly understand it.
Click to expand...

I played from the age of 5 right up through college... love hockey. Nothing wrong with a good hockey fight either! lol
 
Getting stronger and stronger everyday! :) I'm glad we're MFP friends. :)
 
turff49 said:
Hey, when I grew up in the south, as a wee little lad I thought all hockey was, was boxing on ice! I really didn't understand the game until I went to an actual hockey game. It's a game you have to see live to truly understand it.
Click to expand...

I was never keen on it, and I was kinda surprised to find out we have a (minor L) team.

I think it's slowly becoming popular here.

Well, maybe not popular. Just acknowledged.

puccah8808 said:
Getting stronger and stronger everyday! :) I'm glad we're MFP friends. :)
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Me too. :D
 
Pre-workout was just under a half a scoop of stimul8, and about a half a scoop of PumpX3.

1/2c ground oats as Intra-WO

Barbell Bent One Arm Row 126.67

Set 1 : 50x8
Set 2 : 50x6
Set 3 : 75x8
Set 4 : 100x8 Straps
Set 5 : 85x8 St

Reverse Banded Deadlifts 420

WU, no bands, explosive:

Set 1 : 135x4
Set 2 : 225x3
Set 3 : 315x3

Banded, explosive:

Set 4 : 315x10 Straps
Set 5 : 315x8 Chalk
Set 6 : 315x6 Ch
Set 7 : 225x7 Ch

-Paused at bottom to prevent bouncing.
-Should've attached the bands to the top again instead of lowering it.
-Worked up a really good sweat with only one minute rests

Straight Arm DB pullover 84

-Meadows' short ROM, Constant tension

Set 1 : 60x12
Set 2 : 60x12
Set 3 : 60x12

Meadows Stretchers 190

Set 1 : 140x8
Set 2 : 150x8
Set 3 : 150x8
Set 4 : 140x8

-went nice and slow

Hyperextensions - Back Extensions 4.6

Set 1 : 3x16
Set 2 : 3x10

-Banded

+ 10m 1/1 treadmill @ 7/3 mph
+ 2m cool down

I was drenched leaving the gym.
 
SMHS! That is all.
 
Strong, strong, strong!!!!
 
Those deads and meadows....wow! Very strong!
 
I slept in til 4 (yay)!

Rest day:

I did 12 min 1/1 sprints at 7-8.5mph and 3.5, the. An additional 3m at 3mph to cool down.

Instead of drops sets, I did 10 sets max effort with only 30 sec rests.

Workout Logs
Exercise Name1RMLifting Logs

Seated Calf Raise 396

Set 1 : 180x36
Set 2 : 180x16
Set 3 : 135x17
Set 4 : 135x18
Set 5 : 135x15
Set 6 : 135x12
Set 7 : 90x18
Set 8 : 90x16
Set 9 : 90x10
Set 10 : 45x50

These burned good.

PreWO was just coffee today, so I didn't start sweating immediately on sprints.

I fell 300 short on calories yesterday... I should've just added coconut oil to my chicken and beans.
 
Nice "Rest" day! Your calves must be poppin'!
 
180x36 and 45x50 after sprints?! Wow! I bet your calves are pumped!!
 
Crazy volume!!!!! Well both have dead legs together! :)
 
RegisterJr said:
I slept in til 4 (yay)! Rest day: I did 12 min 1/1 sprints at 7-8.5mph and 3.5, the. An additional 3m at 3mph to cool down. Instead of drops sets, I did 10 sets max effort with only 30 sec rests. Workout Logs Exercise Name1RMLifting Logs Seated Calf Raise 396 Set 1 : 180x36 Set 2 : 180x16 Set 3 : 135x17 Set 4 : 135x18 Set 5 : 135x15 Set 6 : 135x12 Set 7 : 90x18 Set 8 : 90x16 Set 9 : 90x10 Set 10 : 45x50 These burned good. PreWO was just coffee today, so I didn't start sweating immediately on sprints. I fell 300 short on calories yesterday... I should've just added coconut oil to my chicken and beans.
Click to expand...

Haha! I bet they were burning, that's insane volume!
 
Saturday can't come soon enough...
 
Pre:

Coffee-

1/2s FINAFLEX Stimul8
1/2s PumpX3

Intra:

1/2c ground oats

60s rests on all...

Bench Press Machine 253.33
-arched back, one second flex.

Set 1 : 115x10
Set 2 : 115x10
Set 3 : 190x10
Set 4 : 175x10
Set 5 : 160x9
Set 6 : 145x10

-is were supposed to be sets of 12, but It just felt so HEAVY

Superset one:

Pec Minor Dips 1.3

Set 1 : 1x9
Set 2 : 1x9
Set 3 : 1x9
Set 4 : 1x6

-my right wrist was struggling today

Dumbbell Bent Over Delt Raise 50

Set 1 : 30x20
Set 2 : 30x20
Set 3 : 30x20
Set 4 : 30x20

-with several pauses

Superset two:

Hex Press 80

Set 1 : 60x10
Set 2 : 60x10
Set 3 : 60x10
Set 4 : 60x10

-one second flex

Banded Face Pull 5.33

-
Set 1 : 2x10
Set 2 : 4x10
-
Set 3 : 2x10
Set 4 : 4x10
-
Set 5 : 2x10
Set 6 : 4x10
-
Set 7 : 2x10
Set 8 : 4x10

-I changed these up again this week. I did the lighter band overhead with the full one second squeeze, then the heavier band about knee level.

Superset three:

Six-Ways 12

Set 1 : 10x6 drop
Set 2 : 5x4
-
Set 3 : 10x1 drop
Set 4 : 5x7
-
Set 5 : 5x10

Banded O&B's 1.67

Set 1 : 1x15
Set 2: x14
Set 3: x20

I just really didn't feel it today.

I also noticed that my shoulder and chest pump days are identical to 1.2 and 1.4. I need to go online and see if something happened when I printed the routine. It's not like John to repeat the same exercises every week.

I also attempted sprints but only made it five minutes. My tibia just froze up on me. It really needs to be stretched.
 
Lol! Not feeling it?! Freakin beast! Strong rear delts moving 30 for 20 reps x4!
 
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