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Turff49 Quest for Success

Jeez, nice lifts for those legs! SMHS
 
Chest day
Didn't get chest in last Sunday so I was hoping to really have a good workout...

High Incline DB presses
60 x 15 x 2 - to get blood flowing pretty good
80 x 10
90 x 10 - these felt light
95 x 8 - these were feeling good
100 x fail - friggin left forearm started cramping up. Then couldn't burst through the push off. Needed a spotter but ole well. The way the forearm felt probably best. Low water intake yesterday too, my guess on the forearm cramp...

HS chest press. Seat in low position
100 x 20 - trying to get the forearm loosened up
190 x 12
280 x 12
330 x 8

High incline DB flys
40 x 10
50 x 10
55 x 10
60 x 10

Skull crushers
70 x 15
80 x 12
90 x 10
A
Pec-Dec
105 x 10
120 x 10
135 x 10
150 x 10
I'm beginning to think these aggravate my elbows since the arms are straight out.

That ended the session. Greatly disappointed on the 100's as I've done 110's without a spotter. Maybe next time... The rest of the workout seemed spot on.
 
Yah, I get disappointed in the 100's too! Not! Lol. You are killing these lifts and inspiring as usual!
 
You're in the top 1% of pressing, my man. Your time away last week didn't do any damage it seems.
 
turff49 said:
Chest day

Pec-Dec
105 x 10
120 x 10
135 x 10
150 x 10
I'm beginning to think these aggravate my elbows since the arms are straight out.

That ended the session. Greatly disappointed on the 100's as I've done 110's without a spotter. Maybe next time... The rest of the workout seemed spot on.
Click to expand...

I know that when I had the knot in my brachialis and biceps tendon that these would kill the inside of my elbow, I had to move to the pec deck w/ arms bent, or do Cable Cross overs which for some reason did not bother it but hit the chest just as hard. Another thing to consider is if the elbow and forearm continue to bother you then you may want to move to a Barbell or machine for a little bit before going back to DB's. The added stability of even a barbell will allow that to heal more while you can still push the muscles. DB's are great for shoulders but can get a bit brutal on the elbows sometimes due to the added stress of stabilizing the heavy loads. It is just a different kind of stress because the grip has to be tight at all times on the DB's.
 
Chris, I agree a 100%.
Although, that's the first time I've had my forearms cramp up. I think that may have been a 1 time thing. I'll probably do barbell This Sunday(chest day). Now that it is warmer I can do more benching outside and I have DB's here at home up to 80.
 
Arms day!!

Standing Alternating arms DB curls
35 x 15
40 x 15
45 x 10
30 x 20

Preacher curls
60 x 12
85 x 12
105 x 10

Dips
BW x 15 x 2
BW+45 x12 x 2

Spider curls
50 x 12
60 x 12
70 x 10 x 2

Skull crushers
70 x 20
80 x 15
90 x 15
100 x 10

Then a couple light sets of cable curls and a couple sets of tricep pressdown machine.
Good pump and no forearm cramps lol!
 
Even your curls are strong. Gonnna step up my curling game this week now.
 
Curls for the girls! Beastmen!
 
Got in a a little workout this afternoon here at the house

Seated Military Press behind the neck
45 x 20
115 x 10
135 x 10
155 x 10
175 x 10
205 x 8
I stopped here as it was rocking the rack trying to push up on initial lift(cheap old Weider rack). On these I come down with bar about level with the intention in the back of the skull.

Front raises
20 x 10 x 4

Side raises
20 x 10 x 4

Rear delt raises
20 x 10 x 4

I haven't done those style of presses in over a year. I need a real rack...
 
Rockin' the rack! Strong lifts. Being in the construction business maybe someone can weld supports in your rack? Time for a Rogue rack?
 
Strong pressing my man. What's the difference between a military press and a strict OHP?
 
I think you were rocking the rack because you're a beast and lift some heavy stinkin weight!!!
 
RegisterJr said:
Strong pressing my man. What's the difference between a military press and a strict OHP?
Click to expand...
Since I do them seated there isn't really a difference. Except, when using the barbell I do behind the neck.

Now, if doing them standing, Military press would be without hip and leg. Meaning if you use your legs and hips for drive then it becomes a push press. Hope that makes sense. If legs are bent some and then you use that as a driver then it's a push press.
 
Friggin spent all day driving today. I hate driving...
 
turff49 said:
Since I do them seated there isn't really a difference. Except, when using the barbell I do behind the neck.

Now, if doing them standing, Military press would be without hip and leg. Meaning if you use your legs and hips for drive then it becomes a push press. Hope that makes sense. If legs are bent some and then you use that as a driver then it's a push press.
Click to expand...

That makes sense, thanks. I don't do push press, yet.
 
Back day

Took it a little easy today. Started with a little shoulder work to pump blood in them as they were feeling tight.

HS OHP
110 x 20
200 x 10 x 3

HS ISO lateral rows - top grip
100 x 20
190 x 15
240 x 15
280 x 10

Shrugs
110 x 12
200 x 12
290 x 12
380 x 12

Wide grip pull downs using a new bar - MAG - Maximum Advantage Grip
I decided to go heavy on these since I've not done them in several weeks
90 x 20
110 x 15
130 x 15
150 x 12
170 x 10
190 x 10
210 x 8
Here is a pic of the bar:

Invalid Link Removed
 
Cool looking bar. Haven't seen one of those.

Strong work, Brian. I like your idea of loosening up the shoulders beforehand.
 
Great work on those Seated military, is that on a Smith machine rack or just a regular power rack? What is the advantage to the MAG bar, what actually makes it advantageous or a better than other bars?
 
For me it's the hand placement. Wrist kind of rest against the grip and your thumb is in a relaxed position. Not my personal bar, it's a bar the gym picked up recently so I tried it out.
I do the seated press on an old Weider Power rack. It's awkward to get the bar up. I sit facing the bar and push it up against the rack and then do all the reps behind the neck. The pins get in the way to sit with the bar behind you.
 
turff49 said:
For me it's the hand placement. Wrist kind of rest against the grip and your thumb is in a relaxed position. Not my personal bar, it's a bar the gym picked up recently so I tried it out.
I do the seated press on an old Weider Power rack. It's awkward to get the bar up. I sit facing the bar and push it up against the rack and then do all the reps behind the neck. The pins get in the way to sit with the bar behind you.
Click to expand...

Cool, that is definitely some impressive pressing then.
 
Thanks Chris! They are tough doing them this way that's for sure.
 
Cool bar!! Always impressed with your presses! Strong work on those pulldowns too!!
 
Heavy volume leg day!

Actually I didn't even feel like going but got up and had my preworkout concoction and woke up lol...
Got to the gym and thought "well I'm here might as well get started"...

Hack Squats rest times were approx 45 seconds to a minute
150 x 20
240 x 15
330 x 12
420 x 10
510 x 10
600 x 8 with a couple pauses and screams

Leg press 45 seconds to 1 minute rest between sets
180 x 20
270 x 20
360 x 20
450 x 15
540 x 15
630 x 12
720 x 8
810 x 7 and very light headed lol just sat there for a few minutes...

Leg extensions
105 x 20
120 x 20
135 x 20
150 x 15
165 x 12
180 x 10
195 x 10
210 x 10

Seated Leg curl
90 x 12
105 x 12
120 x 12
135 x 12
150 x 12
165 x 12

Seated calf raises
90 x 20 x 4
140 x 15 x 2

I'm worn out. Don't think I could've done another set of anything... Protein pancakes for dinner tonight and fish for lunch. After a long nap...lol
 
Legs beyond fried! Very nice! SMHS
 
I'll just leave this here:
Invalid Link Removed
 
Alright, it was chest day and I kind of over done it.

Flat bench barbell
135 x 15 x 2
205 x 8 x 2
225 x 8

Incline barbell
135 x 15
185 x 10
205 x 8
225 x 6
245 x 4
285 x 1 it was ugly and my left shoulder is sore and its a PR although in 2003 I did 315 but since I had an 8 plus year hiatus I count this as a PR. I think I'll wait awhile until I do 285 again though...lol

And I was finished after that.
 
Strong incline numbers! Very nice job!
 
285 is a huge incline bench Brian. Hope the shoulder is nothing serious.
 
Shoulder feels fine now. But, my bicep and forearm are kind of throbbing now. No damage but really to heavy to lift by myself on my old rack.
I know my left shoulder rolled forward pressing and I think I just arm muscled through it. Not good, I just got lucky. Next heavy chest day I'll stop at 265 and go for a few reps. Need to hit 5-6 reps at 265 before going back to 285.
 
Yeah I workout at home ... alone also. Heavy bench is dangerous without a good lift-off ... hard to keep the shoulders blocked and avoid one or both rolling on ya. Better safe than sorry .... lower the weight a bit and go for reps ....
 
TKC432 said:
Yeah I workout at home ... alone also. Heavy bench is dangerous without a good lift-off ... hard to keep the shoulders blocked and avoid one or both rolling on ya. Better safe than sorry .... lower the weight a bit and go for reps ....
Click to expand...
Yep, it was one of those "in the moment" decisions. The positive is I got the rep with the weight. The negative is I really knew better. I normally don't shoot for 1 rep max lifts...
 
TKC432 said:
Yeah I workout at home ... alone also. Heavy bench is dangerous without a good lift-off ... hard to keep the shoulders blocked and avoid one or both rolling on ya. Better safe than sorry .... lower the weight a bit and go for reps ....
Click to expand...

This for sure. When the weight gets up there... everything just doesn't feel as safe when you are alone. I do not lock the weight in on heavy bench in case I get pinned. That way at least i can let the weight slide. Although I wouldn't wanna be standing there when the bar comes flying back up lol
 
Arms day...

Standing DB curls
30 x 15
35 x 15
40 x 15
45 x 12

Dips
BW x 15
BW+45 x 10 x 3

Chin ups
BW x 10 x 4

Preacher curls
75 x 15
90 x 10 x 2
115 x 5
110 x 5

Skull crushers
70 x 30
80 x 20
90 x 15

And for some reason I was toast. My arms are pumped and ache like a mthfker...lol and only got 19 sets...
Not sure how you high volume guys do it!
 
Your leg day wore me out just reading it! Congrats on that super strong incline PR too!!
 
atanocc said:
Nice dips That's good volume right there man. Weighted dips for the win!
Click to expand...
I would've gone for 90lbs on the dips but then I wouldn't have had anything for the skull crushers.
No where close to that 115lbs you throw up! I doubt I'd get 1 rep with that weight
 
I don't think they do the 15 reps with that volume. That is probably the trick. Oh by the way congrats on the PR for incline.
 
Back day

Forced myself into the gym this morning and pretty much just went through the motions. Just wasn't feeling it and was tired. Still heavy weight but a blah day...

HS ISO lateral rows
200 x 10 x 2
290 x 10 x 2

Medium grip pull down to chest
90 x 10
135 x 10
150 x 10
165 x 10
195 x 10
210 x 8
230 x 6

One arm DB rows
80 x 10
90 x 10
100 x 10
120 x 10

Shrugs
200 x 10
290 x 10
380 x 10
470 x 8

Spent all evening cutting limbs off a giant Magnolia tree and galling it off. Didn't hit my calories yesterday either...
 
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