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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.
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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.
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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!
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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..
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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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