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

8/24/15

Chest:

Bench: 45x10, 65x10, 95x10, 135x10, 185x6, 225x4, 235x4, 235x3, 235x3, 225x4, 205x4, 205x4, 185x6, 185x6, 135x10, 135x10

Doubled the rep count on 235 from last Monday. From 5 reps to 10 total reps. Steadily climbing.

[video=youtube;ZL4MGwlZuAc]https://www.youtube.com/watch?v=ZL4MGwlZuAc[/video]
 
8/25/15

Back:

Pullups: 20, 10

Weighted Pullups: 25x6, 45x4, 70x4, 70x4, 70x4, 70x4, 70x3, 45x6

Seated Cable Rows: 50x15, 90x10, 140x10, 180x8, 180x6, 180x7, 180x6, 180x6, 90x10

[video=youtube;AV_94f3CsPQ]https://www.youtube.com/watch?v=AV_94f3CsPQ[/video]
 
8/26/15

Abs:

You know the drill-

Superset:

Crunches: 40, 40, 40, 40, 40
Flag Raises: 15, 15, 15, 15, 15
Bicycle Kicks: 40, 40, 40, 40, 40
 
8/27/15

Arms:

Superset:

Pullovers: 20x10, 30x10, 40x10, 50x8
Skull Crushers: 20x10, 30x10, 40x10, 50x8
CG Bench: 20x10, 30x10, 40x10, 50x8

Cable Superset:

Tricep Pushdowns: 20x10, 30x10, 40x10, 50x8
Cable Curls: 20x10, 30x10, 40x10, 50x6

Plate Curls: 25x30, 35x25, 45x15
 
8/28/15

Shoulders:

Overhead Press: 45x10, 65x10, 95x10, 115x8, 135x8, 135x8

Teacups: 5x10x4

Rear Delt Raises: 5x10x4

Shoulders done.
 
8/29/15

Legs:

Squats: 45x10, 95x10, 135x10, 185x8, 225x8, 275x4, 275x4, 225x6, 135x8

Back Skwatts are back on the menu! Felt strong after a month of front squats.

275x4 squat action: Invalid Link Removed
 
Strong squats and OHP. Both weak areas for me as the lower back suffers afterwards.
 
kenpoengineer said:
Strong squats and OHP. Both weak areas for me as the lower back suffers afterwards.
Click to expand...

Yeah I know what you mean man. As I've mentioned I spend a lot of time going to the chiropractor. I only have one body (until I can get uploaded into a T-800,) so I need to do everything I can to keep it healthy.
 
8/30/15

Deads:

Deadlifts: 45x10, 65x10, 95x10, 135x8, 155x8, 185x6, 205x4, 225x4x5

Increased the total reps @ 225. Next weekend we may go up again in weight. This week is probably going to be something of a deload week as I'm going to be in Atlanta and most likely won't have access to more than just a hotel room and possibly a crappy hotel "fitness center." We'll see though.
 
8/31/15 - 9/04/15

I was at a conference in Atlanta this week and the 'fitness center' was lacking.

8/31 - Chest

Worked up to their massive 50lb dbs and did flat bench, about 6 or 7 sets of 10.

9/1/ - Back

Did pullovers with the same 50lb (5 sets of 10) and worked up to lat pulldown @ 120lb on a machine

9/2 - Shoulders

Shoulder press worked up to 50x10x5
Lateral raises
Tea cups
Bent over rear delt

9/3 - Arms

Skull crushers w/ that 50lb db
Incline curls w/ a 4 second hold, worked up to 20lbx8 per side
Standing tricep extensions with that 50lb db
Concentration curls worked up to 30lb db

9/4 - Abs

Got home this evening, just finished abs

Superset:

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

Legs tomorrow, glad to be home. I know guys thought I took a day off but I told you I can't stop. I won't stop.

[video=youtube;XpvDZu-GFSY]https://www.youtube.com/watch?v=XpvDZu-GFSY[/video]
 
Nice lifts for a hotel gym. I hate when I'm out of town and forced to use the baby DBs! Nice job! Hey, no stopping now!!
 
kenpoengineer said:
Nice lifts for a hotel gym. I hate when I'm out of town and forced to use the baby DBs! Nice job! Hey, no stopping now!!
Click to expand...

Yeah man the baby weight sucked but I got to meet a few of the dedicated while I was at the conference. They were more of the cardio breed but we're all cut from the same cloth.

Ate some bad food, drank some adult beverages, meet great people. Can't complain.
 
9/5/15

Legs:

Squats: 45x10, 65x10, 95x10, 135x10, 185x8, 225x6x6, 135x10

Front Squats: 135x10

It's good to be home. Invalid Link Removed
 
LMAO! I watched that the entire time waiting for your front squats to appear!
 
9/6/15

Deads:

Deadlift: 45x10, 65x10, 95x10, 135x8, 185x6, 225x5, 245x4x6 135x8

Went up 20lbs Felt good.

Invalid Link Removed

Requesting a form check from the DL pros in here. I'm thinking I'm not using my legs enough but I want a second and maybe fifth opinion.
 
SilentBob187 said:
Deads:

Deadlift: 45x10, 65x10, 95x10, 135x8, 185x6, 225x5, 245x4x6 135x8

Went up 20lbs Felt good.

Invalid Link Removed

Requesting a form check from the DL pros in here. I'm thinking I'm not using my legs enough but I want a second and maybe fifth opinion.
Click to expand...

Form changed subtly throughout. Keep your core tight - looked at times like your back was taking all the weight, which means abs were not tight. Movement on the way up all single fluid one; on way down butt out first, before hips move and knees flex. Looked good though and as got heavier body looked "tenser".

~Rosie~
 
9/7/15

Chest:

Bench: 45x20, 65x20, 95x10, 135x10, 185x6, 225x4x8 135x10

After the hotel 'deload' last week I figured I'd stop at 225 and just get some reps in. Volume was the name of the game again today.

Tomorrow marks 2 months straight of training with 0 days off. Gone are the periods of 3-4 days a week 'if I can.' I refuse to let stress and needless bullsh*t get in between me and what I enjoy. That, and I'm convinced that if I take a break now, the cumulative DOMS would probably kill me. :lmao:

As I said though, arms and abs aren't exactly very strenuous days and having them back to back acts as a sort of mild recovery.

[video=youtube;BHTr38mO0Fo]https://www.youtube.com/watch?v=BHTr38mO0Fo[/video]
 
9/8/15

Back

Pullups: 20, 10

Weighted pullups: +25lbx8, +45lbx8, +45lbx3, +45x6

Seated Cable Rows: 50x10, 90x10, 140x10, 140x8x7
 
9/9/15

Abs:

Superset

Crunches: 40, 40, 40, 40, 40, 40, 40
Flag Raises: 20, 20, 20, 20, 20, 20, 20
 
9/10/15

Arms:

Superset

Pullovers: 10x10, 20x10, 30x10, 40x10, 40x8, 40x8, 40x8
Skullcrushers: 10x10, 20x10, 30x10, 40x10, 40x10, 40x10, 40x10
CG Bench: 10x10, 20x10, 30x10, 40x10, 40x10, 40x10, 40x10

Plate Curls: 10x20, 25x20, 35x20, 45x20, 45x20, 45x20, 25x20
 
Two-a-Days now? Nice! Have to look up those plate curls.
 
SilentBob187 said:
Arms
Click to expand...

I did arms (and abs) yesterday too (should have done Tuesday). Right delt is paying for it (and the muay thai training after). Glad I did it though. Thanks for the motivation reminder, Steve.

~Rosie~
 
Rosie Chee said:
Thanks for the motivation reminder, Steve.

~Rosie~
Click to expand...

The thanks is all on this end Rosie. You're one of the people out there that's the constant push to keep me pressing on. Can't stop, won't stop!
 
kenpoengineer said:
Two-a-Days now? Nice! Have to look up those plate curls.
Click to expand...

Nah man. Just didnt post the other day. 9th and 10th. Plate curls are just grabbing a plate with two hands and curling that. Shoulders back, not a super range of motion but it gets the job done. Decent pump afterward.
 
9/11/15

Shoulders

Power cleans: 45x10, 55x10, 65x8, 75x5, 85x5, 95x5, 105x5

Teacups: 5x10x3

Wasn't much of a shoulder day. Friday at work I was sweating from the time I got there until the time I left. Probably lost 4 pounds just to water weight. Still got home and put some work in though.
 
9/12/15

Legs:

Squats: 45x10, 65x10, 95x10, 115x10, 135x10, 185x8, 225x8, 245x6, 275x6, 295x4, 315x1, 225x6, 135x8

295x4 squats Invalid Link Removed

Went heavier on squats today. Last week it was sets at 225 so this week the goal was to go up. And we did.

[video=youtube;kAOEtLwfyJo]https://www.youtube.com/watch?v=kAOEtLwfyJo[/video]
 
Squat form looked good to me. Nice 315 PR!
 
kenpoengineer said:
Squat form looked good to me. Nice 315 PR!
Click to expand...

Good, I really want to make sure the form is in place before I do more, ya dig? Next week I may just work up to and rep out at 295 for a few sets.
 
9/13/15

Deadlifts:

Deads: 95x10, 115x10, 135x8, 185x6, 205x6, 225x6, 245x5, 275x2x5, 225x4, 135x8
 
9/14/15

Chest:

Bench: 45x10, 65x10, 95x10, 135x10, 185x8, 225x4, 235x4x3, 235x3, 225x4, 205x4, 205x4, 185x6, 185x6, 135x10, 135x10

Finally went back to 235 since 8/24. Had 10 reps on that day (4, 3, and 3) and today I cranked out 15 reps, (4, 4, 4, and 3)

Invalid Link Removed 235x4
 
I'm no expert but it looks like your grip is too narrow by about a hand's width. Thoughts? Maybe try a bit wider grip and see if it feels better?
 
kenpoengineer said:
I'm no expert but it looks like your grip is too narrow by about a hand's width. Thoughts? Maybe try a bit wider grip and see if it feels better?
Click to expand...

No can do sir, the uprights on that bench are right where I want my hands to be. If I grip outside of the uprights it feels too awkward. I spent the better part of 4 months getting used to that narrower grip before really going up in weight.

I know exactly where you're coming from though. But as Bobbles told me a long time ago at Power House. "If you grip narrow the worst thing that happens is that you get more tricep involved and that's not exactly a bad thing, Bo. Too wide and you'll hurt yourself."
 
9/15/15

Back:

Pullups: 20, 6

Weighted Pullups: 25lbx8, 45lbx6, 70lbx4x4

Seated Cable Rows: 50x10, 70x10, 90x10, 110x10, 140x10, 160x10, 180x8, 180x10

Back trashed, chiro tomorrow after work. Can't wait to get right again.

[video=youtube;VwfHuY5QnqY]https://www.youtube.com/watch?v=VwfHuY5QnqY[/video]
 
9/16/15

Abs:

Crunches: 50, 50, 50, 50
Flag Raises: 20, 20, 20, 20

Light day but I got it in, count it.
 
9/17/15

Arms:

Superset
Pullovers: 10x10, 20x10, 30x10, 40x8, 50x8, 50x8
Skull Crushers: 10x10, 20x10, 30x10, 40x8, 50x8, 50x8
CG Bench: 10x10, 20x10, 30x10, 40x10, 50x10, 50x10

Plate curls: 10x20, 25x20, 35x20, 45x20, 45x16, 35x20

Arms done.
 
9/18/15

Shoulders:

Power Cleans: 45x10, 65x8, 95x8, 115x6, 135x4x4

Standing Overhead Press: 95x10x4

Short shoulder workout. Added some volume w/ the 135 Power cleans, 16 reps.
 
9/19/15

Legs:

Squats: 45x10, 65x10, 95x10, 135x10, 185x8, 225x8, 275x4, 295x4, 295x3, 225x6, 135x8

Invalid Link Removed - 295x4 pretty gross looking, oh well.

Legs is done, almost doubled my rep count at 295 from last week. Only way to go up in weight is to go up in the work I'm doing.
 
Looking great! Keep moving that weight up.
 
9/20/15

Deads:

Deadlift: 95x10, 135x8, 185x6, 225x6, 275x4, 275x3, 275x4, 225x4, 225x4, 225x4

10 reps @ 275 in 3 sets instead of 5 sets last week. Moving up steadily.

Invalid Link Removed 275x4
 
9/21/15

Chest:

Bench: 45x12, 65x12, 95x12, 135x10, 185x6, 225x4, 235x4x5, 225x4, 205x5x3, 185x8x2, 135x10

20 reps at 235lb today, 5 more than last week. May have to up the weight next week, we'll see how I feel.

Invalid Link Removed

Ate pretty bad last week so I am feeling a little soft there, oh well.
 
Looking great! Hard work is paying off. May I suggest adding in some trap and upper chest lifts?
 
kenpoengineer said:
Looking great! Hard work is paying off. May I suggest adding in some trap and upper chest lifts?
Click to expand...

What would you suggest considering what I have to work with? Shrugs, and Incline bench?
 
SilentBob187 said:
What would you suggest considering what I have to work with? Shrugs, and Incline bench?
Click to expand...

Absolutely shrugs for traps. If your bench has multiple angles then start flat and bench press. Increase the angle and bench then repeat. I've had the most success using DBs.

Calling in the experts: turff49, wasme, MrKleen73 and RegisterJr.
 
9/22/15

Back:

Didn't post this last night, oops.

Pullups: 20, 8

Weighted Pullups: +25lbx8, +45lbx6, +70lbx4, +90lbx3x4

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

12 total reps of weighted pullups w/ 90lb of weight.

Invalid Link Removed 90lbx3 weighted pullups
 
SilentBob187 said:
Chest:

Bench: 45x12, 65x12, 95x12, 135x10, 185x6, 225x4, 235x4x5, 225x4, 205x5x3, 185x8x2, 135x10

20 reps at 235lb today, 5 more than last week. May have to up the weight next week, we'll see how I feel.

Invalid Link Removed

Ate pretty bad last week so I am feeling a little soft there, oh well.
Click to expand...

Leaned out and thickened up Ma knig :)
 
9/23/15

Abs:

Crunches: 50x5

Cranked em out before bed. Count it.
 
9/24/15

Arms:

Superset

Pullovers: 10x12, 20x12, 30x10, 40x10, 50x8, 50x10, 50x8, 50x8
Skullcrushers: 10x12, 20x12, 30x10, 40x10, 50x8, 50x10, 50x8, 50x8
CG Bench: 10x12, 20x12, 30x10, 40x10, 50x10, 50x10, 50x10, 50x10

Plate curls: 25x30x2

Was too tired after my workout/day to post last night (and the night prior) but we're all caught up now and gonna head to the basement for shoulders. :head:

[video=youtube;KSHXQgoGLS8]https://www.youtube.com/watch?v=KSHXQgoGLS8[/video]
 
9/25/15

Shoulders:

Power Cleans: 45x10, 65x8, 95x6, 115x4, 135x4x4

Standing Overhead Press: 135x5x3

Wasn't feeling 100% My left knee wasn't thrilled about the cleans so I kinda stopped early. Need my knees for squats and deads tomorrow and Sunday. Either way we put the work in.
 
Way to keep pushing! Congratulations on the PRs.
 
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