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Turff49 Quest for Success

Solid pressing despite the shoulder aches.

I think I might have to try clen.
 
Taking 2 rest days together. Give all the muscles time to heal. It was just Arm day anyway so I can work some bi's in with back and Tri's in with chest later this week. Still doing my cardio on these rest days though!
 
turff49 said:
Taking 2 rest days together. Give all the muscles time to heal. It was just Arm day anyway so I can work some bi's in with back and Tri's in with chest later this week. Still doing my cardio on these rest days though!
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...So two non resting rest days! I like how you think lol
 
Day 108 - SHOULDERS

Felt pretty good today. The 2 days of no weights helped!

HS OHP
90 x 20
140 x 15
180 x 12
200 x 10
230 x 7
Stopped here or I probably wouldn't have done any more exercises!

Side lateral raises 3 second pause in the "out"
20 x 15
20 x 12
20 x 12
20 x 12

Front lateral raises 3 second pause in the "out"
20 x 15
20 x 12
20 x 12
20 x 12

Rear delt raises on incline bench
25 x 10
35 x 10
35 x 10
45 x 10

Upright rows
50 x 12
70 x 10
80 x 10
90 x 10

Rear delt machine
95 x 10
135 x 10
150 x 10
165 x 10

Shoulders are still feeling this one but in a good way!
Weight today was 188. Down a lb. Cals were at 2505. Clen dosing has been at 100mcg and PWO was the same. Seems this tub of Stimul8 has lasted me forever!
 
Strong HS OHP. I almost added those in but didn't have anything left in me.

I assume you track yours with total weight instead of weight per side...lol
 
RegisterJr said:
Strong HS OHP. I almost added those in but didn't have anything left in me. I assume you track yours with total weight instead of weight per side...lol
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Haha. Yeah, that's weight per side lol!! I'd have hulk shoulders if I could do that!
 
Your shoulder strength is just crazy!!! 20's on front raises with a hold...after those OHP too!!! Wow!!
 
Super jealous of your OHP! Rear delts must be growing large brother!
 
Day 110 - BACK

YESTERDAY WAS CARDIO/rest day so I woke up refreshed this morning. Did my usuals prior to going to the gym and weight was down another pound. More details later on that.

HS ISO lateral rows
90 x 20
180 x 16
270 x 12
320 x 8
360 x 4

Wide grip pull downs
90 x 12
110 x 10
130 x 10
150 x 10
170 x 8
Neutral grip
190 x 7

One arm DB Rows
90 x 10
110 x 10
120 x 8
130 x 7

Shrugs with 3-10 sec hold(dependent on weight/rep
180 x 12
270 x 10
360 x 12
360 x 8

One arm BB rows
70 x 12
90 x 12
115 x 10
135 x 8 - these surprised me since it was at the end of the work out

As for my weight. At 2200 Cals I didn't lose any weight. At 2500-2600 I'm losing weight. Based off of my notes I'll lose weight up to about 3000 Cals. At 2200 my body must be starving and storing everything. 2500- 3000 and the body is in a slight deficit to maintenance. 3000-3500 is my maintenance range apparently and above 3500 is where I will need to be for gains. I need to get one of those fitbits and see how many calories it shows I'm burning in a regular day and see how close it is to my notes. The only calls show my maintenance at 25-2600.
 
Strong lifts! Wow! Check out Microsoft's workout band. It has built in pulse detection that will give true calories expended.
 
That back session was killer!
 
kenpoengineer said:
Strong lifts! Wow! Check out Microsoft's workout band. It has built in pulse detection that will give true calories expended.
Click to expand...
I'll look into that one for sure! Thanks for the tip.
 
Some good things going on in here and the Snags guy he knows a little about diet. ;)

SHoulder workout looked like a painful pump! Keep on killing it turff49!!!
 
Day 111 - LEGS

Had to change my workout sequence this morning. As I was finishing hacks 2 guys jumped on the leg press so I had to switch everything around.

Hack squat
90 x 20
180 x 15
270 x 10
360 x 10
420 x 8

HS Preacher curls
70 x 15 x 5 sets

Leg extensions
105 x 15
130 x 15
150 x 12
180 x 10
225 x 10

Seated leg curl
90 x 15
105 x 15
130 x 12
150 x 10
180 x 10

Leg press
90 x 20
180 x 20
270 x 15
360 x 12
450 x 8
540 x 5
620 x 5
620 x 5

Was feeling good, sipping on my FINAFLEX BCAA/SAA Apple flavor so decided to hit hacks again

Hack Squats
90 x 10
180 x 10
270 x 10
360 x 10
450 x 6
510 x 4

Ok, my quads are shot... Much better workout than I expected. Strength continues to increase, down another lb, so the bf must be dropping. Veins are really starting to pop too.
Cals yesterday were at 2567. 44%p/ 20f/ 36c.

May work my Sumo deadlifts and front squats in this evening.
 
Slaying that iron! Heavy lifts. How are the two-a-day sessions feeling?
 
kenpoengineer said:
Slaying that iron! Heavy lifts. How are the two-a-day sessions feeling?
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Thanks Mark. Two a days are ok on the weekends for me. During the week I can only do them the day prior to a scheduled rest day.
 
Beasting it Turff!!! Always impressed!!
 
That's a crazy WO there. So much weight moved.
 
Well the sumo deadlifts just didn't happen. After doing the front squats I felt like I'd done enough today. Don't want to create an injury.

Front squats
135 x 10
135 x 10
135 x 10
155 x 10
155 x 10
185 x 8
185 x 8
205 x 6

I hit the Sumos on Monday as part of my "rest" day.
 
turff49 said:
Day 110 - BACK YESTERDAY WAS CARDIO/rest day so I woke up refreshed this morning. Did my usuals prior to going to the gym and weight was down another pound. More details later on that. HS ISO lateral rows 90 x 20 180 x 16 270 x 12 320 x 8 360 x 4 Wide grip pull downs 90 x 12 110 x 10 130 x 10 150 x 10 170 x 8 Neutral grip 190 x 7 One arm DB Rows 90 x 10 110 x 10 120 x 8 130 x 7 Shrugs with 3-10 sec hold(dependent on weight/rep 180 x 12 270 x 10 360 x 12 360 x 8 One arm BB rows 70 x 12 90 x 12 115 x 10 135 x 8 - these surprised me since it was at the end of the work out As for my weight. At 2200 Cals I didn't lose any weight. At 2500-2600 I'm losing weight. Based off of my notes I'll lose weight up to about 3000 Cals. At 2200 my body must be starving and storing everything. 2500- 3000 and the body is in a slight deficit to maintenance. 3000-3500 is my maintenance range apparently and above 3500 is where I will need to be for gains. I need to get one of those fitbits and see how many calories it shows I'm burning in a regular day and see how close it is to my notes. The only calls show my maintenance at 25-2600.
Click to expand...

300lb DB Rows are around the corner Boss..
 
Any pics or videos of these lifts ?
 
Goliath1 said:
300lb DB Rows are around the corner Boss..
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Hey man! How's it going? Take a break from the forums?
Ugh, 150's are next. And that's as high as our db's go!
 
turff49 said:
Hey man! How's it going? Take a break from the forums? Ugh, 150's are next. And that's as high as our db's go!
Click to expand...

Yea, life got kind of crazy for a bit, had to get some things in order.. Back to it again now..

130"s are nice! 150"s would be killer..
 
I can't believe you had any left for fronts. You're an animal.
 
kBrown said:
Any pics or videos of these lifts ?
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Typically don't take my phone into the gym. Anything in particular you're wanting to see?
 
RegisterJr said:
I can't believe you had any left for fronts. You're an animal.
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Sometimes I wonder where I get it. I think it's the challenge that drives me.
 
Goliath1 said:
Yea, life got kind of crazy for a bit, had to get some things in order.. Back to it again now.. 130"s are nice! 150"s would be killer..
Click to expand...
Great to have you back man! Yeah, those "life" things get in the way sometimes.
 
Day 112 - CHEST

Agh! Woke up tight probably from the 2 a day yesterday on legs. But, dosed my PWO and BCAA/SAA and headed off to the gym.

Decided to start with flat DB presses
60 x 18
70 x 15
80 x 10
90 x 5 already getting tight in my shoulders...

Incline DB presses
60 x 10
70 x 10
80 x 10
90 x 4 oh well...

HS chest press wide grip
90 x 10
180 x 10
270 x 8
320 x 2 wtf geez, burned out. Ok, push through with drop sets...
270 x 5
230 x 5
180 x 5
140 x 5
90 x 10 - ok, now that burned me out

Ab work - 5 sets on crunch machine. 5 sets on knee ups

Pec deck flyes
105 x 10
135 x 10
150 x 10
180 x 10
195 x 7

Ok, I'm whooped. Time for food and rest.
 
Inspirational brother! That chest work was awesome!
 
Oh, almost forgot. I checked bf this morning and I'm sitting at 8.5-9%. Hope to get some decent pics this week. Waist was at a trim 34 across the belly button. My 33 waist pants are loose in the waist but friggin too tight in the thighs. Weight was at 187.
 
turff49 said:
Oh, almost forgot. I checked bf this morning and I'm sitting at 8.5-9%. Hope to get some decent pics this week. Waist was at a trim 34 across the belly button. My 33 waist pants are loose in the waist but friggin too tight in the thighs. Weight was at 187.
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Niiice!!
 
All your pressing was strong. Starting off with those high rep DBs are going to take quite a bit out of your normal house-moving HS presses... Lol

Looking forward to your public noods.

Not that the private ones are that bad...
 
Here is a quick pic I took. More to come when the wife can snap them.

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For some reason I can only do 1 pic at a time so here is another one I snapped.

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Looking strong Turff. Abs... I haven't seen them in too long.
 
Looking great. Be proud brother.
 
Lookin good. A true inspiration to an older guy like myself ;)
 
Whoop whoop! Look at you Turff!!! You look awesome!!!
 
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