TGR's Cheetos Chraining
- Thread starter RegisterJr
- Start date
turff49
Well-known member
Lol!!
RegisterJr
Legend
They were easier and it was difficult to lean into it fully, but they still were effective and before the final set I was losing the explosiveness. I made sure to let it rest like I do on the reg cage so it's coming from dead weight.
Thanks y'all!
wasme
Legend
Sounds good. Coming from a dead weight is what makes this exercise I think.
RegisterJr
Legend
Indeed.
RegisterJr
Legend
I actually wish I had time to rest longer, and do on the weekends, but during the week I am limited on time.
RegisterJr
Legend
The weekdays that I rested longer on chest I had to skip exercises.
turff49
Well-known member
I hear you man! Wish I had about 20 minutes of additional time in the gym. My usual time is 60-70 minutes but 80-90 would be ideal for me!
RegisterJr
Legend
That's exactly where I'm at. 75 on a good morning. On arms and back I usually have extra time, but on on his leg and chest #1 days.
RegisterJr
Legend
Back Day
Still stone free... Except coffee.
Meadows Row 171
Set 1 : 50x8
Set 2 : 75x8
Set 3 : 100x8
Set 4 : 125x8
Set 5 : 135x8
Smith Machine Bent Over Row 270
-Explosive
Set 1 : 225x6
Set 2 : 225x6
Set 3 : 225x6 (lost expl)
Set 4 : 185x10
DB Lat Pullover: Bent Arm SS w/ Dead Lift
Set 1 : 70x12/135x5
Set 2 : 70x12/225x3
Set 3 : 70x12/225x3 +3
-The deadlifts were not part of the routine. I didn't do anything heavy I was just focusing on set up and form.
Barbell Shrug 366.67
-2s flex
Set 1 : 225x10
Set 2 : 275x10
Set 3 : 275x10
Banded Hyperextensions - Back Extensions 45
Set 1 : 30x15
Set 2 : 30x13
Set 3 : 30x13
Half-Hack Calf Extension 567
-3x failure with 30s rests = 1 set
-Alternating foot placement
-1
Set 1 : 270x33
Set 2 : 270x16
Set 3 : 270x15
-2
Set 4 : 270x25
Set 5 : 270x15
Set 6 : 270x13
-3
Set 7 : 180x23
Set 8 : 180x15
Set 9 : 180x15
Sprints- :30/:30 3/7mph for 7 minutes.
Notes:
Now that I'm reading up on dead lifts, I don't think my hips were low enough to start before, and when they were I pulled them up too fast. I'm gonna work on this a lot.
Yesterday I took another off day.
Still stone free... Except coffee.
Meadows Row 171
Set 1 : 50x8
Set 2 : 75x8
Set 3 : 100x8
Set 4 : 125x8
Set 5 : 135x8
Smith Machine Bent Over Row 270
-Explosive
Set 1 : 225x6
Set 2 : 225x6
Set 3 : 225x6 (lost expl)
Set 4 : 185x10
DB Lat Pullover: Bent Arm SS w/ Dead Lift
Set 1 : 70x12/135x5
Set 2 : 70x12/225x3
Set 3 : 70x12/225x3 +3
-The deadlifts were not part of the routine. I didn't do anything heavy I was just focusing on set up and form.
Barbell Shrug 366.67
-2s flex
Set 1 : 225x10
Set 2 : 275x10
Set 3 : 275x10
Banded Hyperextensions - Back Extensions 45
Set 1 : 30x15
Set 2 : 30x13
Set 3 : 30x13
Half-Hack Calf Extension 567
-3x failure with 30s rests = 1 set
-Alternating foot placement
-1
Set 1 : 270x33
Set 2 : 270x16
Set 3 : 270x15
-2
Set 4 : 270x25
Set 5 : 270x15
Set 6 : 270x13
-3
Set 7 : 180x23
Set 8 : 180x15
Set 9 : 180x15
Sprints- :30/:30 3/7mph for 7 minutes.
Notes:
Now that I'm reading up on dead lifts, I don't think my hips were low enough to start before, and when they were I pulled them up too fast. I'm gonna work on this a lot.
Yesterday I took another off day.
kenpoengineer
Well-known member
My mind likes your volume! Lol. Were you a stoner? Blink! Getting hips down low enough is my issue as well. Ever thought about posting a video?
RegisterJr
Legend
Next time they're in the routine and I load some weight I'll upload a video. Thanks Mark.
Thanks Turff. My PR is 155x7/8 L/R, I believe, but I wasn't feeling it today.
I've only played with sumo once, and it didn't feel right. Like front squats, I need to do them more.
puccah8808
Legend
Sigh** someday, I hope to be as strong as you!!! Great session as always!
wasme
Legend
....on the flipside someday Thomas hopes to be as pretty as you.
love2liftkat
Board Sponsor
Awesome wo! Killed it as usual!!! Your meadow rows always impress too!!
puccah8808
Legend
RegisterJr
Legend
Thanks Simon.
On deads, I'm working really hard on moving my hips back while not moving my shins at all. Makes the balance awkward, but I'm going to keep working on it.
Take a looksee:
Invalid Link Removed
You are very strong. For the sake of my manhood I hope we're never lifting identical weight...
But I know you'll be lifting more than I currently am.
What the hell...
Spill the beans, why dontcha.
Once I get down with my hands on the bar, the movement up feels good. Granted, I haven't tried anything heavy yet. I'll be filming more soon. Put the spare iPhone in my truck so I don't forget it.
Thanks Kat!
RegisterJr
Legend
Spent the afternoon iPad shopping and setting one up with all of kiddos online school books.
He broke his laptop yesterday...
Anyway, after today, and the normal moneys you have to dish out at the beginning of the year, I'm ready to go crawl in a corner and puke.
He better not break this one...
He broke his laptop yesterday...
Anyway, after today, and the normal moneys you have to dish out at the beginning of the year, I'm ready to go crawl in a corner and puke.
He better not break this one...
puccah8808
Legend
Awww such a good dad! I love my iPad and I'm gonna get the new iPhone!
more money down the drain! 
RegisterJr
Legend
more money down the drain!
Humbug.
turff49
Well-known member
Look at it as an investment. If your lucky they will grow up and be able to take care of you when that time comes! lol
RegisterJr
Legend
It is an investment for his future, for sure, and so is his awesome school.
As for taking care of me, that's not usually the case for step-parents. That's why I have to go before my wife.
RegisterJr
Legend
puccah8808
Legend
RegisterJr
Legend
1.4 Chest + Shoulders Pump
Bench Press Machine 253.33
-Arched back, palms in like a hex press, 1s flex
Set 1 : 100x12
Set 2 : 130x12
Set 3 : 145x12
Set 4 : 160x12
Set 5 : 175x12
Set 6 : 190x10 (no flex)
SUPER SET 1:
Pec Minor Dips 1.33
Set 1 : 1x10
Set 2 : 1x10
Set 3 : 1x9
Set 4 : 1x7
Dumbbell Bent Over Delt Raise 50
Set 1 : 30x20
Set 2 : 30x20
Set 3 : 30x20
Set 4 : 30x20
-w/ pauses
SUPER SET 2:
Hex Press 93.33
Set 1 : 70x10
Set 2 : 70x10
Set 3 : 70x10
Set 4 : 70x8
Banded Face Pull 8
-40# band at top with 1s squeeze, 15 at knee level to failure.
Set 1 : 5x10
Set 2 : 2x20
-
Set 3 : 5x10
Set 4 : 2x12
-
Set 5 : 5x10
Set 6 : 2x12
-
Set 7 : 5x18
Set 8 : 2x20
-Last set I went to failure after the flexes stopped with short ROM
SUPER SET 3:
Six-Ways 11.67
Set 1 : 10x5 drop
Set 2 : 5x4
-
Set 3 : 5x10
-
Set 4 : 5x10
Banded O&B's 1.57
Set 1 : 1x17
Set 2 : 1x15
Set 3 : 1x15
Treadmill Sprints:
5m of :30/:30x3/7mph,
5m of :30/:30 x3/7.5mph,
7m of 3mph cool down
Bench Press Machine 253.33
-Arched back, palms in like a hex press, 1s flex
Set 1 : 100x12
Set 2 : 130x12
Set 3 : 145x12
Set 4 : 160x12
Set 5 : 175x12
Set 6 : 190x10 (no flex)
SUPER SET 1:
Pec Minor Dips 1.33
Set 1 : 1x10
Set 2 : 1x10
Set 3 : 1x9
Set 4 : 1x7
Dumbbell Bent Over Delt Raise 50
Set 1 : 30x20
Set 2 : 30x20
Set 3 : 30x20
Set 4 : 30x20
-w/ pauses
SUPER SET 2:
Hex Press 93.33
Set 1 : 70x10
Set 2 : 70x10
Set 3 : 70x10
Set 4 : 70x8
Banded Face Pull 8
-40# band at top with 1s squeeze, 15 at knee level to failure.
Set 1 : 5x10
Set 2 : 2x20
-
Set 3 : 5x10
Set 4 : 2x12
-
Set 5 : 5x10
Set 6 : 2x12
-
Set 7 : 5x18
Set 8 : 2x20
-Last set I went to failure after the flexes stopped with short ROM
SUPER SET 3:
Six-Ways 11.67
Set 1 : 10x5 drop
Set 2 : 5x4
-
Set 3 : 5x10
-
Set 4 : 5x10
Banded O&B's 1.57
Set 1 : 1x17
Set 2 : 1x15
Set 3 : 1x15
Treadmill Sprints:
5m of :30/:30x3/7mph,
5m of :30/:30 x3/7.5mph,
7m of 3mph cool down
kenpoengineer
Well-known member
Had to look up the Pec Minor Dip. Your shoulders are getting STRONG! Nice job Thomas!
RegisterJr
Legend
Thanks Mark. The pec minor dip is taking some getting used to. I think it'd be easier to get that squeeze if the bars were closer.
love2liftkat
Board Sponsor
Spending big chunks of change always makes me stress!! Great workout! Steady getting stronger! Your 6 ways are very impressive! That book looks good too!
RegisterJr
Legend
Thanks Kat! I think my 6-ways are puny...
love2liftkat
Board Sponsor
Definitely not- after all you had already done!!
puccah8808
Legend
Awesome workout as always. We can all def learn and steal routines from your log! 
RegisterJr
Legend
Awesome workout as always. We can all def learn and steal routines from your log!
Thanks hun!
RegisterJr
Legend
It's been a week from hell at work. My cars transmission blew, then my spare cars transmission blew, then my spares spare had a security malfunction an wouldn't start, and my spares spares spare AC went out.
TGIF
TGIF
turff49
Well-known member
Holy crap man. Time to go to bed and get up on the other side! That's just terrible.
love2liftkat
Board Sponsor
This!! Wow man! What a day!! It's gotta get better from here!!
RegisterJr
Legend
snagencyV2.0
Legend
on the bright side -- hey at least you have a spare for the spare's spare spare.....
(is that right?) :think:
(is that right?) :think:
RegisterJr
Legend
And getting another spare Monday...
Thanks Simon.
I got a very cheap android, a Polaroid, just for storing workout reading materials and workouts. It doesn't so much or online browsing.
kenpoengineer
Well-known member
Man Thomas, you need to train the kids in auto repair! Cars suck the money right out of you!
RegisterJr
Legend
SUPER SET 1:
Cable Rope Triceps Pushdown 210
Warm-Up:
Set 1 : 70x5
Set 2 : 100x10
Set 3 : 150x12 PR?
Set 4 : 150x12
Set 5 : 140x12
Set 6 : 140x12
-Jefit said that was a PR. I swear I did 200x? Several months back. Maybe it was on something else...
-Yup, just checked. It was the V-Bar
Dumbbell Seated Curl 44.33
-Back and elbows to preacher curl pad, palms up whole time, 1x4, 1x4, 1x4, 1x4 to equal 8 each arm. Alternated starting arm.
Set 1 : 35x8
Set 2 : 35x8
Set 3 : 35x8
Set 4 : 35x8
SUPER SET 2:
Barbell Curl 120.33
Set 1 : 95x8
Set 2 : 95x8
Set 3 : 90x8
Set 4 : 90x8
Meadows Cable Extension 96
Set 1 : 60x10
Set 2 : 60x5 Partials
-
Set 3 : 70x10 PR
Set 4 : 50x5 Par
-
Set 5 : 80x6 PR
Set 6 : 70x4
Set 7 : 50x5 Par
-
Set 8 : 70x10
Set 9 : 50x5 Par
SUPER SET 3:
Reverse BB Curl 67.5 S
-Fat Grips (homemade) squeeze hard, come up to just above 45°
et 1 : 45x15
Set 2 : 45x15
Set 3 : 45x12
Set 4 : 45x11
Close Triceps Pushup 20
Set 1 : 20 Lap/Rep
Set 2 : 15 Lap/Rep + 10lb weight on back
Set 3 : 15 Lap/Rep +10#
Set 4 : 10 Lap/Rep +25#
Treadmill Sprints:
:30/:30 3/7, 7.2, 7.5 mph (working up) to 8 minutes
:60/:45 3/8 mph for 5 min
This my work car(s). The tax-payer is paying for it.
A Government program for free child labor sounds good to me though.
Cable Rope Triceps Pushdown 210
Warm-Up:
Set 1 : 70x5
Set 2 : 100x10
Set 3 : 150x12 PR?
Set 4 : 150x12
Set 5 : 140x12
Set 6 : 140x12
-Jefit said that was a PR. I swear I did 200x? Several months back. Maybe it was on something else...
-Yup, just checked. It was the V-Bar
Dumbbell Seated Curl 44.33
-Back and elbows to preacher curl pad, palms up whole time, 1x4, 1x4, 1x4, 1x4 to equal 8 each arm. Alternated starting arm.
Set 1 : 35x8
Set 2 : 35x8
Set 3 : 35x8
Set 4 : 35x8
SUPER SET 2:
Barbell Curl 120.33
Set 1 : 95x8
Set 2 : 95x8
Set 3 : 90x8
Set 4 : 90x8
Meadows Cable Extension 96
Set 1 : 60x10
Set 2 : 60x5 Partials
-
Set 3 : 70x10 PR
Set 4 : 50x5 Par
-
Set 5 : 80x6 PR
Set 6 : 70x4
Set 7 : 50x5 Par
-
Set 8 : 70x10
Set 9 : 50x5 Par
SUPER SET 3:
Reverse BB Curl 67.5 S
-Fat Grips (homemade) squeeze hard, come up to just above 45°
et 1 : 45x15
Set 2 : 45x15
Set 3 : 45x12
Set 4 : 45x11
Close Triceps Pushup 20
Set 1 : 20 Lap/Rep
Set 2 : 15 Lap/Rep + 10lb weight on back
Set 3 : 15 Lap/Rep +10#
Set 4 : 10 Lap/Rep +25#
Treadmill Sprints:
:30/:30 3/7, 7.2, 7.5 mph (working up) to 8 minutes
:60/:45 3/8 mph for 5 min
This my work car(s). The tax-payer is paying for it.
A Government program for free child labor sounds good to me though.