Who am I? Where is this? What am I doing? SilentBob's humble return

[Captn_the]

Rest up a little SB. A little lhjo maybe.

 

[kenpoengineer]

Volume on the increase! Public gyms are terrible places! Thank goodness for home gyms!

 

[SilentBob187]

Rest up a little SB. A little lhjo maybe.

Steady looking at my inbox...ahem...

Volume on the increase! Public gyms are terrible places! Thank goodness for home gyms!

You said it man.

 

[SilentBob187]

8/1/15

Legs:

Skwatts: 45x20, 95x12, 135x10, 185x8, 225x5, 225x5, 225x5, 225x5, 225x5, 135x8

Didn't eat enough this morning. Weight was moving slower than I would have liked.

TK said he's going to put something together for me. Might do a deload week next week and just use 50-75% of my numbers before starting it. We'll see.

 

[SilentBob187]

8/2/15

Deads:

Deadlifts: 95x10, 95x10, 135x8, 135x8, 155x8, 155x8, 155x8, 185x5x6

Really want to focus on getting the 'feel' for deads again rather than shooting up in weight. Probably gonna stop here for awhile until I'm 100% comfortable with going higher rep and maintaining form throughout.

 

[kenpoengineer]

There is nothing wrong with holding the DLs at a lower weight while your body is reacquainted to them. No back injuries are allowed here!

 

[Rosie Chee]

Yeah, at this point its on the mend. I just have some mental/emotional stuff I am working on processing as well. Today is either arms or abs so it'll be more of a recovery day than anything.

Sometimes training can be therapeutic for all the "mental/emotional stuff". Keep trucking, Bob!

~Rosie~

 

[SilentBob187]

Sometimes training can be therapeutic for all the "mental/emotional stuff". Keep trucking, Bob!

~Rosie~

The Female Terminator herself graces us with her pressence. Thanks for the kind words, Rosie. I'm keeping my head in the gym which has really helped me these past few weeks.

 

[Inarius]

The only thing I feel during a deadlift is the weight go up and then the blood rush to my head.

 

[SilentBob187]

8/2/15 part 2

Bored, did some abs

Supersets
Crunches: 30, 30, 30, 30, 30, 30
Flag Raises: 10, 10, 10, 10, 10, 10

 

[Rosie Chee]

The Female Terminator herself graces us with her pressence. Thanks for the kind words, Rosie. I'm keeping my head in the gym which has really helped me these past few weeks.

Funny that you call me that, Bob - I've "taken back" that name and been two weeks of such training for me. Always watching, even when silent, and always supporting - you know that. I know the feeling - sometimes it helps more than anyone knows. You've got this, my friend!

~Rosie~

 

[SilentBob187]

8/3/15

Chest:

Bench: 45x20, 65x20, 95x20, 115x12, 135x10, 155x10, 185x6, 205x4, 225x4, 225x4, 225x3
More Bench: 185x6, 185x6, 185x6, 185x6, 185x6, 135x20

3 sets at 225 on flat. Huzzah!

https://instagram.com/p/58HNx1y4St

Also did a progress pic since my last real one was at the end of June when I started this things.

Why so serious?

[video=youtube;0ZyhB1-Yb4U]https://www.youtube.com/watch?v=0ZyhB1-Yb4U[/video]

 

[SilentBob187]

8/4/15

Back:

Pullups: 20, 10

Weighted Pullups: +25x8, +45x6, +70x4 (call it 3), +70x3, +45x6, +45x6

Seated Cable Rows: 50x10, 90x10, 140x10, +160x10, 180x8, 180x7, 140x10, 140x8, 90x10, 90x10

Chinups: 6, 8, 6

https://instagram.com/p/5-zOrQS4b4

Trying to get an updated back double-bi but my phone is freaking retarded, I need a tripod and a timer or at least a second person. I dunno, f*ck it. I'm trying to get rice back in the mix but I didn't add enough water tonight, oh well.

[video=youtube;EDlC7oG_2W4]https://www.youtube.com/watch?v=EDlC7oG_2W4[/video]

 

[SilentBob187]

8/5/15

Abs:

Superset:

Crunches: 30, 30, 30, 30, 30, 30
Bicycle Kicks: 30, 30, 30, 30, 30, 30
Flag Raises: 15, 15, 15, 15, 15, 15

My tum tum hurts after that.

[video=youtube;oMe4kVNKvNk]https://www.youtube.com/watch?v=oMe4kVNKvNk[/video]

 

[SilentBob187]

8/6/15

Arms:

Supersets:

Pullovers: 15, 20x10, 40x10, 50x8, 60x0, 70x0, 50x10, 50x10 (didn't even attempt the 0s, kept em for spacing)
Skullcrushers: 15, 20x12, 40x10, 50x10, 60x8, 70x6, 50x10, 50x10
CG Bench: 15, 20x12, 40x12, 50x10, 60x10, 70x10, 50x10, 50x10

Plate curls: 25x12, 25x12, 35x10, 35x10, 35x10, 25x10

[video=youtube;q1zNhwIsxY4]https://www.youtube.com/watch?v=q1zNhwIsxY4[/video]

 

[SilentBob187]

8/7/15

Shoulders:

I dunno, it was a mess.

Power cleans: 45x10, 65x10, 85x8, 95x8, 95x6, 95x6, 95x6, 95x6
Upright rows: 20x10, 20x10, 40x10, 40x8, 40x6
Leaning Lateral Raises: 5x10, 10x10, 10x10
Facepulls: 20x10, 30x10, 40x10, 50x10
Teacups: 5x10, 5x10, 5x10, 5x10, 5x10

That looks right.

 

[SilentBob187]

8/8/15

Legs: aka Skwatts

Dynamic Warmups

Front Squats: 45x12, 65x12, 95x10, 115x8, 135x8, 155x6, 185x4, 185x4, 135x8, 135x8

https://instagram.com/p/6ID076S4Vc/ - 185lb reps.

Honestly felt like more sets than that. Took ~1 hour. All quads. Probably going to do deads later this evening or tomorrow morning to even out with Hams.

I need some Steve Winwood in my life right about now.

[video=youtube;RriQt0ebFaw]https://www.youtube.com/watch?v=RriQt0ebFaw[/video]

 

[SilentBob187]

8/9/15

Deads:

Deadlifts: 95x10, 115x10, 135x8, 155x8, 185x6x7

Still feels good, but not comfortable with moving up. Especially since my chiro is out of town this week so I can't get adjusted until next Monday at the earliest. Don't need a week of hell if I can avoid it.

[video=youtube;E8ucKaYr7h4]https://www.youtube.com/watch?v=E8ucKaYr7h4[/video]

 

[SilentBob187]

8/10/15

Chest:

Bench: 45x20, 65x20, 95x12, 115x12, 135x10, 155x10, 185x8, 205x6, 225x4x4 185x6, 135x10

4 sets at 225! Time to move up in weight. Awe yeah! Was starting to get late for work (trained before 8am today) so I wasn't able to keep cranking til exhaustion.

I get wet without even trying.

[video=youtube;AfhiNBC9yM4]https://www.youtube.com/watch?v=AfhiNBC9yM4[/video]

 

[Inarius]

Man you are benching more than you are squatting.

 

[SilentBob187]

Man you are benching more than you are squatting.

Thats a damn dirty lie. You take that back!! lol Theyre both once a week. I work up to 225 on squats unless I put a belt on. Its deads, deads are currently paused at 185.

 

[kenpoengineer]

Don't feel bad - my bench exceeds my squat as well. Damn it! Nice chest session!

 

[SilentBob187]

8/11/15

Back:

Reversed the workout

Pullups: 25, 10

Seated Cable Rows: 50x12, 70x10, 90x10, 110x10, 140x10, 160x8, 180x6, 200x4, 200x4, 180x6, 90x10

Weighted Pullups: +25x10, +45x6

Deadhang Weighted pullups: +45x3

Pullups: 10

Did the rows first since I've been leading off with pull-ups since forever. Numbers keep inching up though. Awe yeah.

https://instagram.com/p/6Q93Dgy4T0

Yeah, those hurt. I like em.

 

[kenpoengineer]

Nice pull-ups! Suggestion: squeeze the weight plate with your knees to stop it from crunching your "boys"! Holy cow, I saw that plate swinging in the way wrong direction! Lol

 

[SilentBob187]

Nice pull-ups! Suggestion: squeeze the weight plate with your knees to stop it from crunching your "boys"! Holy cow, I saw that plate swinging in the way wrong direction! Lol

Luckily the chain is very long so I don't run into that issue, it's actually more of an issue if I try to control it with my knees. The only time I'm a little hesitant is when I'm standing up and the chain is wrapping around the leg before I start hanging...that's some spooky times

 

[SilentBob187]

8/12/15

Abs:

Superset

Crunches: 30, 30, 30, 30, 30, 30
Flar Raises: 15, 15, 15, 15, 15, 15
Bicycle Kicks: 30, 30, 30, 30, 30, 30

Boring ab day, next week when the chiro is back in the rotation may include planks and wheel of death again.

 

[kenpoengineer]

Heal up fast so you can kill that freakin wheel of death!

 

[SilentBob187]

8/13/15

Arms:

SuperSets: bar, 10lb, 20lb, 30lb, 50lb, 50lb, 50lb
Pullovers: 20, 12, 10, 10, 8, 8, 8
Skullcrushers: 20, 12, 10, 10, 8, 8, 3
CG Bench: 20, 15, 10, 10, 10, 10, 10

Plate Curls: 10x20, 25x20, 35x20, 45x15, 35x20, 25x20, 10x20

Cable Pushdowns: 50x10, 50x10, 50x10

[video=youtube;EKimj-1PQzQ]https://www.youtube.com/watch?v=EKimj-1PQzQ[/video]

 

[SilentBob187]

8/14/15

Shoulders:

Powercleans: 65x10, 95x8, 115x5x6

Upright Rows: +20lbx10x5

Teacups: 5x10, 5x10, 5x10

 

[SilentBob187]

8/15/15

Legs:

Front Squats: 45x10, 65x10, 95x10, 115x8, 135x8, 155x8, 185x6, 205x3, 205x3, 185x5, 185x5, 135x8, 135x8

Another week, another increase on the front squats. Awe yeah.

 

[Inarius]

225 or bust! I'm sure 205 was easy. Time to jump up bro

 

[kenpoengineer]

That's great front squat volume brother! Nice job!

 

[SilentBob187]

8/16/15

Deads for Jesus:

Deadlifts: 45x10, 95x10, 115x8, 135x8, 155x8, 185x6, 205x5x6, 135x8, 135x8

Increased the weight of the working sets by 20lb from the last two weeks. Really starting to feel comfortable with these again. I'm coming for ya TK.

 

[SilentBob187]

225 or bust! I'm sure 205 was easy. Time to jump up bro

I may give it one more week at 205 before I do 2 plates for fronts man, we'll see how I feel next Saturday.

That's great front squat volume brother! Nice job!

Yeah I think the volume on all of the core lifts has been helping tremendously with increasing the numbers from week to week. This has been a solid 2 months of progress.

 

[Inarius]

Eat an extra bowl of Wheaties and get after it

 

[SilentBob187]

8/17/15

International Chest Day

Bench: 45x20, 65x20, 95x10, 135x10, 155x8, 185x6, 205x6, 225x4, 235x3, 235x2, 225x4, 225x4, 225x4, 225x4, 135x10, 135x10

https://instagram.com/p/6e8IJzS4Y3/

All of this was before 8am.

 

[Inarius]

Time to build some safeties for your bench and go heavy. Blaine Sumner has some crazy tables for his squat and bench to catch the weight. He trains alone and squats a grand and benches 800.

 

[SilentBob187]

Time to build some safeties for your bench and go heavy. Blaine Sumner has some crazy tables for his squat and bench to catch the weight. He trains alone and squats a grand and benches 800.

Interesting...

 

[Inarius]

Interesting...

https://youtu.be/swqyMI9kg6A

 

[SilentBob187]

8/18/15

Back:

Pullups: 20, 10

Weighted Pullups: 10x25lb, 3x45lb, 10x45lb, 3x75lb 2x90lb, 6x45lb, 6x45lb, 8x25lb

https://instagram.com/p/6i6O7xy4V5/ I'm convinced Instagram hates my phone...

Seated Cable Rows: 50x15, 70x15, 90x12, 140x10, 160x10, 180x8, 180x8, 90x10

Chinups: 8, 8, 8

 

[kenpoengineer]

You are killing my pull-up maxes here! Pull-ups FTW! Nice job!!

 

[SilentBob187]

You are killing my pull-up maxes here! Pull-ups FTW! Nice job!!

Can't stop. Won't stop.

 

[SilentBob187]

8/19/15

Abs:

Giant Set:

Crunches: 40, 40, 40, 40, 40
Flag Raises: 20, 20, 20, 20, 20
Bicycle Kicks: 30, 30, 30, 30, 30

Increased the volume per set on crunches by 10 and flag raises by 5 from last week.

The name of the game is incremental volume.

[video=youtube;LUy8T_3kieI]https://www.youtube.com/watch?v=LUy8T_3kieI[/video]

 

[SilentBob187]

8/20/15

Arms:

Superset

Pullovers: 20x10, 30x10, 40x8, 50x6, 50x6, 50x6, 50x6
Skullcrushers: 20x10, 30x10, 40x8, 50x6, 50x4, 50x5, 50x5
CG Bench: 20x10, 30x10, 40x10, 50x10, 50x10, 50x10, 50x10

Plate curls: 25x20, 35x20, 45x20, 25x20, 25x20

 

[Captn_the]

Can't stop. Won't stop.

Next time do it nood!

 

[SilentBob187]

8/21/15

Shoulders:

Powercleans: 45x10, 65x10

Standing Shoulder Press: 95x10, 115x10, 135x10, 135x10

Face Pulls: 20x20, 30x15, 40x12, 50x10

Tea cups: 5x10, 5x10

Lateral Raises: 5x10, 5x10, 10x10, 10x10, 10x10, 10x10

Upright Rows: 25x10, 35x10, 45x10

Wanted more weight with presses so focused on those rather than cleans tonight.

 

[SilentBob187]

Next time do it nood!

Only because you asked nicely, PMs incoming. lol

 

[kenpoengineer]

Strong OHPs! No need to PM me! Lol

 

[SilentBob187]

8/22/15

Legs:

Front Squats: 45x10, 65x10, 95x10, 135x8, 185x4, 225x2, 225x2, 185x3, 185x3, 135x6, 135x6

Front squat goal accomplished. 225lb. Time to go back to back squats.

[video=youtube;om0KOWbOkCk]https://www.youtube.com/watch?v=om0KOWbOkCk[/video]

 

[SilentBob187]

8/23/15

Deads:

95x10, 135x8, 185x6, 225x4x4, 135x6, 135x6

Wasn't going for volume today. Today was about getting back to two plates and seeing how that felt. It felt good.

[video=youtube;3AnXxcqWv1o]https://www.youtube.com/watch?v=3AnXxcqWv1o[/video]