Weights up, scales down…

Thanks guys! Was a busy week construction is starting days are warm and longer!

Just instinctively training last week. Will be starting back with a program might just re run the one haven’t decided.
 
Wake up 4:30 am
1 cup coffee & pre workout
1 pre workout shake

Gym time 5 am - 6:15 am

Warm ups stretching

Deadlift (deficit- sumo)
Set 1. 245# x6
Set 2. 245# x6
Set 3. 245# x6

Pendlay row
Set 1. 95# x10
Set 2. 95# x10
Set 3. 95# x12 amrap

Seated row v grip
Set 1. 115# x12
Set 2. 115# x12
Set 3. 115# x8 amrap (short rest and gassed out)

Leg extension machine
Set 1. 200# x12
Set 2. 200# x12 30 seconds rest
Set 3. 200# x8

Pull-ups (15 seconds rest between sets)
Set 1. Wide grip x3
Set 2. Wide grip x3
Set 3. Normal grip x5
Set 4. Normal grip x3
Set 5. Normal grip x2

BB shrug (15 second rest between sets)
Set 1. 135# x12
Set 2. 135# x10
Set 3, 135# x8
Set 4. 135# x5
Set 4. 135# x3

Circuit of biceps

Alarm clock came fast had a hard time getting fired up.
 
akboom87 said:
Wake up 4:30 am
1 cup coffee & pre workout
1 pre workout shake

Gym time 5 am - 6:15 am

Warm ups stretching

Deadlift (deficit- sumo)
Set 1. 245# x6
Set 2. 245# x6
Set 3. 245# x6

Pendlay row
Set 1. 95# x10
Set 2. 95# x10
Set 3. 95# x12 amrap

Seated row v grip
Set 1. 115# x12
Set 2. 115# x12
Set 3. 115# x8 amrap (short rest and gassed out)

Leg extension machine
Set 1. 200# x12
Set 2. 200# x12 30 seconds rest
Set 3. 200# x8

Pull-ups (15 seconds rest between sets)
Set 1. Wide grip x3
Set 2. Wide grip x3
Set 3. Normal grip x5
Set 4. Normal grip x3
Set 5. Normal grip x2

BB shrug (15 second rest between sets)
Set 1. 135# x12
Set 2. 135# x10
Set 3, 135# x8
Set 4. 135# x5
Set 4. 135# x3

Circuit of biceps

Alarm clock came fast had a hard time getting fired up.
Click to expand...
Rise and grind! Still got a solid session in man
 
akboom87 said:
Thanks guys! Was a busy week construction is starting days are warm and longer!

Just instinctively training last week. Will be starting back with a program might just re run the one haven’t decided.
Click to expand...
I'm still looking for a program right now too. So let me know what you go with, maybe I'll adopt it too.
akboom87 said:
I k ow I’m longing for the day when I have my shop and I can build out my own gym and have the door open and music banging and the weights clanging!
Click to expand...
This is the real American dream right here!!
 
akboom87 said:
I k ow I’m longing for the day when I have my shop and I can build out my own gym and have the door open and music banging and the weights clanging! 💪🏻
Click to expand...
I keep getting a hankering to open up another gym, just a little warehouse bay in our area. I think my circle of lifters locally is enough to get it off the ground but requires time, money, real estate lol. actually, the real estate is the hardest part. our town has turned into a combo of californian expats buying mcmansions sight unseen, and tourism so a lot of our real estate prices are attrocious. I looked at a knock down condition building the other day, they want about $800k for it (down from a million) for like 500 sq feet. Its essentially retail and no matter what math I came up with I could not for the life of me figure out how any retail establishment could pay high enough rent for that building to ever be profitable. which is probably why a lot of our retail locations are constantly turning over new tenants.
 
Segansational said:
I'm still looking for a program right now too. So let me know what you go with, maybe I'll adopt it too.This is the real American dream right here!!
Click to expand...
IMG_2992.webp

Going to run this one
 
Gym time 5 am - 6:15 am

Warm ups stretching

Bench
Set 1. 175# x3
Set 2. 175# x4
Set 3. 175# x5
Set 4. 175# x6
Set 5. 175# x8 amrap ( go up 5# next week)

Seated db shoulder press
Set 1. 50# x12
Set 2. 50# x12
Set 3. 50# x10

Machine chest press
Set 1. 120# x10
Set 2. 120# x10
Set 3. 120# x9

Db bicep curl
Set 1. 25# x12
Set 2. 25# x12
Set 3. 25# x12 ( go up 5 pounds next week)

V grip Tricep cable pushdown (bulldozer sets, 5 mini sets 15 seconds rest)
Set 1. 100# x25
Set 2. 100# x16
Set 3. 100# x7
Set 4. 100# x7
Set 5. 100# x6

Db lateral raises (bulldozer sets, 5 mini sets 15 seconds rest)
Set 1. 20# x15
Set 2. 20# x11
Set 3. 20# x10
Set 4. 20# x8
Set 5. 20# x8

Pump felt unreal snapped a pic but doesn’t seem as great in the picture 😂 I am very happy with how the shoulders are shaping up though!
IMG_2993.webp
 
akboom87 said:
Gym time 5 am - 6:15 am

Warm ups stretching

Bench
Set 1. 175# x3
Set 2. 175# x4
Set 3. 175# x5
Set 4. 175# x6
Set 5. 175# x8 amrap ( go up 5# next week)

Seated db shoulder press
Set 1. 50# x12
Set 2. 50# x12
Set 3. 50# x10

Machine chest press
Set 1. 120# x10
Set 2. 120# x10
Set 3. 120# x9

Db bicep curl
Set 1. 25# x12
Set 2. 25# x12
Set 3. 25# x12 ( go up 5 pounds next week)

V grip Tricep cable pushdown (bulldozer sets, 5 mini sets 15 seconds rest)
Set 1. 100# x25
Set 2. 100# x16
Set 3. 100# x7
Set 4. 100# x7
Set 5. 100# x6

Db lateral raises (bulldozer sets, 5 mini sets 15 seconds rest)
Set 1. 20# x15
Set 2. 20# x11
Set 3. 20# x10
Set 4. 20# x8
Set 5. 20# x8

Pump felt unreal snapped a pic but doesn’t seem as great in the picture 😂 I am very happy with how the shoulders are shaping up though! View attachment 251727
Click to expand...
What do you weight now?
 
You are looking lean and athletic in the pic dude, great progress! I totally get the challenge with pictures. I see myself in the gym mirror and think man, I'd **** me. But then I take a picture and it looks like gumby melted.

1746625471472.webp
 
Steve Shaw always seems to make a lot of sense whenever I’ve heard him speak about programming. He’s lifted some big weights naturally and his advice seems very practical for the bulk of gym goers trying to get bigger & stronger. I have definitely considered some of his ideas and I suspect they will serve you very well!
 
Hyde said:
Steve Shaw always seems to make a lot of sense whenever I’ve heard him speak about programming. He’s lifted some big weights naturally and his advice seems very practical for the bulk of gym goers trying to get bigger & stronger. I have definitely considered some of his ideas and I suspect they will serve you very well!
Click to expand...
This! I have employed some of his stuff with good success. He knows what he is doing. No frills, hard work, and high effort kind of guy. Definitely effective stuff.
 
Dustin07 said:
You are looking lean and athletic in the pic dude, great progress! I totally get the challenge with pictures. I see myself in the gym mirror and think man, I'd **** me. But then I take a picture and it looks like gumby melted.

View attachment 251730
Click to expand...
That is so accurate 😂
Hyde said:
Steve Shaw always seems to make a lot of sense whenever I’ve heard him speak about programming. He’s lifted some big weights naturally and his advice seems very practical for the bulk of gym goers trying to get bigger & stronger. I have definitely considered some of his ideas and I suspect they will serve you very well!
Click to expand...
I like the layout and style the bulldozer sets are grueling for sure!
MrKleen73 said:
This! I have employed some of his stuff with good success. He knows what he is doing. No frills, hard work, and high effort kind of guy. Definitely effective stuff.
Click to expand...
so far really liking the programming!
 
Gym time 5 am - 6:15 am

Warmups stretching

Deadlift sumo
Set 1. 225# x7
Set 2. 225# x7

Leg press
Set 1. 315# x10
Set 2. 315# x10
Set 3. 315# x12 amrap (go up next week)

Db one arm row
Set 1. 70# x12
Set 2. 70# x10
Set 3. 70# x8 amrap

Lat pulldown
Set 1. 130# x10
Set 2. 130# x10
Set 3. 130# x11 ( might go up next week or go for 12 reps)

Leg extension (bulldozer mini sets 15 second rest)
Set 1. 200# x16
Set 2. 200# x9
Set 3. 200# x6
Set 4. 200# x6
Set 5. 200# x5 (complete failure)

Leg curls ( bulldozer mini sets 15 second rest)
Set 1. 90# x20
Set 2. 90# x12
Set 3. 90# x8
Set 4. 90# x7
Set 5. 90# x5 (complete failure)
 
Those Bulldozer sets look a lot like a Muscle Round, effective stuff!
 
Couldn’t make it yesterday morning had to hit the road at 6 am.

Eh I’m also not liking some of my construction projects schedules this year I got one out of town that my mess with my routine some when that fires up

Getting some coffee then slam a pre workout and hit the gym this morning. Just got my sprinkler system working first thing this morning!
 
Gym time 7:30 am

Warmups stretching

Seated pin press
Set 1. 115# x6
Set 2. 115# x6
Set 3. 116# x5 amrap

Bench press
Set 1. 155# x5
Set 2. 155# x10
Set 3. 155# x10
Set 4. 155# x9 amrap

Machine shoulder press
Set 1. 70# x12
Set 2. 70# x12
Set 3. 70# x16 amrap ( go up next week)

Incline db press
Set 1. 50# x12
Set 2. 50# x10
Set 3.. 50# x10 amrap leave until I hit 12 all 3 sets

Ez bar preacher curl bulldozer sets 15 second rest
Set 1. 40# x18
Set 2. 40# x8
Set 3. 40# x7
Set 4. 40# x5
Set 5. 40# x5 was surprised how fast the 15 second rest zapped my ass

Over head cable tricep extension bulldozer sets
Set 1. 80# x18
Set 2. 80# x13
Set 3. 80# x10
Set 4. 80# x6
Set 5. 80# x5
 
akboom87 said:
Yeah we had a mild April but it’s cranked up fast looks like end of next weeek dropping back to mid 70’s and some rain
Click to expand...
We def needed the rain. We have a run-off that cuts our property in half and I can hear the water running if the window is open. It’s a good thing too, there is town forest and trails behind the house. When the run-off is a dry bed the hikers think it’s a trail and walk into my yard. It was dry over the winter and had just snowed, I’m looking out the slider in my boxer shorts sipping a coffee and make eye contact w a lady x-country skiing across my yard. She did that 180 turn crossing skis and scurried back from where she came.
 
So Sunday the wife had bread in the oven and the control board went to hell the oven just went full bore had to unplug it to shut it down. So waiting for the company we are renting from to replace it.

Side note Sunday I stepped in a hole in the yard, where the water main is and tweaked my damn back ugh.

So yesterday I just did an early am walk.

Today gym time 5am - 6:15 am

Circuit of lateral raises and curls

Leg extensions machine
Set 1. 200# x10
Set 2. 200# x10
Set 3. 200# x14 amrap (go up next week)

Chest supported db row
Set 1. 60# x10
Set 2. 60# x10
Set 3. 60# x12 amrap ( leave until 12 all 3 sets)

Seated cable row
Set 1. 115# x10
Set 2. 115# x10
Set 3. 115# x10 amrap (leave until 12 all 3 sets)

Pull-ups (BW) bull dozer sets 15 seconds rest
Set 1. X5
Set 2. X3
Set 3. X4 (switch to neutral grip)
Set 4. X3
Set 5. X4

Cable shrugs bulldozer sets 15 seconds rest
Set 1. 200# x18
Set 3. 200# x12
Set 4, 200# x11
Set 5. 200# x8

1 mile run on the treadmill, kinda pathetic 12 minutes. Got to get back to more cardio + getting more steps in the day.

Depending on how back feels deadlift Friday but see how things feel. Otherwise feeling good
 
I never really dug into bulldozer sets but I know Jay talked about only having maybe 45 second rests between sets. lately I've still liked working to a top set then drop setting everything as fast as possible. seems to be great so far...
 
I watched a video with Dr Mike and Eric Helms talking about this. Dr Mike said he always suggests resting until recovered, including cardiovascular recovery. He thought that if it helped you lift more per set that it would grow more muscle. Eric corrected him based off of a recent review of many hypertrophy studies that showed proof that the shorter rest periods trump the weight longer rest allows you to use when it comes to growth. I remember Dr Mike being shocked but apparently that is what the data of the combined studies showed. So Dr. Mike said he was going to adjust some of his parameters.
 
MrKleen73 said:
I watched a video with Dr Mike and Eric Helms talking about this. Dr Mike said he always suggests resting until recovered, including cardiovascular recovery. He thought that if it helped you lift more per set that it would grow more muscle. Eric corrected him based off of a recent review of many hypertrophy studies that showed proof that the shorter rest periods trump the weight longer rest allows you to use when it comes to growth. I remember Dr Mike being shocked but apparently that is what the data of the combined studies showed. So Dr. Mike said he was going to adjust some of his parameters.
Click to expand...

I like longer rest periods when strength is my goal. I don't have studies to back that, just anectdotal. A chill bro sesh with at least 1 if not 2 partners, long periods between sets, good recovery and lots of accumulative alphaness seems to lead to better overall weight lifted but when I'm going balls out high octane drop sets I try really hard to be into my next set with as little recovery as I possibly can. obviously sometimes if I'm lifting alone I gotta strip my own weights, or walk down and grab the next db but when I log as a "dropset" it's my best effort to eliminate rest period there and just find failure over and over again. Last weekends session was perfect IMO for that, cause I told my boy I might only have 5 in me (db inclines) so spot me and force me to finish until I say no more and start throwing up.

I often have to take a knee or prop myself against a bench on a legit hard drop set or two.
 
Dustin07 said:
I like longer rest periods when strength is my goal. I don't have studies to back that, just anectdotal. A chill bro sesh with at least 1 if not 2 partners, long periods between sets, good recovery and lots of accumulative alphaness seems to lead to better overall weight lifted but when I'm going balls out high octane drop sets I try really hard to be into my next set with as little recovery as I possibly can. obviously sometimes if I'm lifting alone I gotta strip my own weights, or walk down and grab the next db but when I log as a "dropset" it's my best effort to eliminate rest period there and just find failure over and over again. Last weekends session was perfect IMO for that, cause I told my boy I might only have 5 in me (db inclines) so spot me and force me to finish until I say no more and start throwing up.

I often have to take a knee or prop myself against a bench on a legit hard drop set or two.
Click to expand...
Oh, no doubt, when it comes to strength longer rest periods are more effective. Really, any performance based situation. This has more to do with metabolic factors driving hypertrophy, than performance. If you want the best of both worlds do your strength movement first with longer rest period then your hypertrophy work with shorter rest periods. That is similar to the phase 2 of the clean machine where I did 5x5 on the main lift then the rest was quick paced with drop sets and the like.
 
that's really awesome to hear you say that because if you notice on my log that's exactly how I've been running each day. I have a couple warm up sets for the sake of joints, get to my heaviest, then go absolutely HAM on my drop sets, like this one from Monday. I had my buddy go first, and I 'spotted him' helping him move it a little when he was stuck (he should hate me) then I'd strip a plate. make him go, strip a plate, make him go, strip a plate, etc then had him do the same for me.

Dustin07 said:
SS with H/S dips
15 x +180, +200,
10 x +230, +280, +320
  • 10 x +270 dropset
  • 10 x + 180 immediate dropset
  • 15 x +90 third immediate dropset.
Click to expand...
 
GreenMachineX said:
This is an interesting read on rest intervals:
www.strongerbyscience.com

Rest times for muscle growth

At this point, resting 1-2 minutes between sets seems to be a solid guideline for maximizing hypertrophy.
www.strongerbyscience.com www.strongerbyscience.com
Click to expand...

Their findings make a lot of sense to me, I imagine work capacity plays a role here. this sounds like my equivalent to 'pre fatiguing' or warming up the muscles, but having enough juice to get a meaningful set in.
 
Gym time 5 am - 6:30 am

Surprised this went so well yesterday I was beat from the heat and couple of long days then storms rolled in about 2 am power outages and was awake for a hour or so.


Bench
Set 1. 180# x3
Set 2. 180#x4
Set 3. 180# x5
Set 4. 180# x6
Set 5. 180# x9 amrap

Seated db press
Set 1. 50# x12
Set 2. 50# x12
Set 3. 50# x10 amrap

Machine chest press
Set 1. 120# x12
Set 2. 120# x12
Set 3. 120# x10 amrap

Db bicep curl
Set 1. 30# x12
Set 2. 30# x10
Set 3. 30# x10 amrap

V grip cable push down (bulldozer sets 15 second rest between sets)
Set 1. 140# x16
Set 2. 140# x12
Set 3. 140# x11
Set 4. 140# x8
Set 5. 140# x7

Db lateral raise (bulldozer sets 15 second rest between sets)
Set 1. 25# x15
Set 2. 25# x12
Set 3. 25# x8
Set 4. 25# x7
Set 5. 25# x5

treadmill- 1 mile 13 minutes
 
I will have to go read that article. I am curious when it was written too, because the Peer Review is brand new, well a couple months back. In reality, I think it is all minutia, and consistent hard work does the trick regardless, but the big thing is knowing you can go in and do a full session in 30-45 minutes with shorter rest periods and not worry about growing less from it, and possibly even more.
 
MrKleen73 said:
hard work does the trick regardless
Click to expand...
that right there is subjective though! nobody I lift with goes anywhere near as hard as I do and not having a lot of PED help I know that going to hard can be a detriment, but I still like to redline the tach! I picture Dorian puking between sets and going back at it and then ask myself if I'm working hard enough.
 
Dustin07 said:
that right there is subjective though! nobody I lift with goes anywhere near as hard as I do and not having a lot of PED help I know that going to hard can be a detriment, but I still like to redline the tach! I picture Dorian puking between sets and going back at it and then ask myself if I'm working hard enough.
Click to expand...
Pete Rubish actually has a really great video on this on how he can handle more volume natural than he could when running a boatload of gear. You might find it interesting.

 
AnfoAjax said:
Pete Rubish actually has a really great video on this on how he can handle more volume natural than he could when running a boatload of gear. You might find it interesting.

Click to expand...
that was a pretty interesting listen. I hadn't even thought about it from the inflamation side. that's a great point-
 
Had to skip this morning as was on site at 5:30 getting ready for concrete. Hoping to get back and go this afternoon! Amped up today for some reason!!
 
You must log in or register to reply here.
Back
Top