TweetFoam roll/ air squats/ stretch


Leg extensions

40 x 60

50 x 60

60 x 60

120 x 15

150 x 12

200 x 8


Lying leg curls

50 x 25

70 x 20

90 x 15

110 x 15

130 x 10

130 x 9


Squats (light, worked on form and bottoming out, which is a very relative term right now, mobility sucks)

Air squats x 30

135 x 15

135 x 15

185 x 10

225 x 8


Leg presses

2 pps x 20

3 pps x 20

4 pps x 15

5 pps x 15

6 pps x 10

7 pps x 7


Calf raise on hack squat

1 pps x 20

2 pps x 20

3 pps x 15

4 pps x 10

4 pps x 10

5 pps x 6

Tweethopefully my little tricks and tweaks helped you hit depth and feel those squats better

Tweet

Originally Posted by guns01

hopefully my little tricks and tweaks helped you hit depth and feel those squats better

Yup I found my sweet spot. Mine is actually shoulder width with toes slightly out. Bottoming out is still relative though. I made a commitment today to work on my mobility. Was supposed to do straight legs today as well but my low back gets so tight and fatigued which I'm convinced is due to poor mobility as well.

TweetHaven't updated my diet in a while. My appetite is fully back since I was sick but steak chicken and eggs still aren't appetizing at all. No matter I checked out guns diet and the lean ground beef and ketchup is working out. Here's what I ate today and its pretty much looked like this the whole week except that first ground beef meal is typically a burrito or sandwich wrap with double meat for lunch:


Meal 1:

60 gm whey shake
1 cup Kashi cereal with 1 % milk
1 banana
Fresh squeezed lemon
Supps- orange triad, cycle support, just added taurine


Preworkout- 2 scoops NO xplode


Post workout- 60 gram whey shake with 50- 100 gm carbs/ creatine/ glutamine


Meal 2

Colorado Omelette from IHOP
Harvest grain/ nut pancakes or hash browns


Meal 3

12 oz lean ground beef with ketchup
Tortilla chips
Banana


Meal 4

12 oz lean ground beef with ketchup
tortilla chips


Meal 5

12 oz lean ground beef with ketchup
veggies


Meal 6

60 gram whey shake
taurine, orange triad

TweetStarted a 8 week bench press strength program with my buddy today. Just some fun competition. He's actually doing bench and squat but I'm going to do bench then squat when I'm done so I don't take away from my BB workouts. He actually maxed out last week whereas I'm going off an assumed max of 405..... I may be assuming to much lol. Anyway today was 80% for six sets of 2. Went I to my reg workout after.


Bench press

Warm ups x 4

325 x 2

325 x 2

325 x 2

325 x 2

325 x 2

325 x 2


Incline dumbbell press

1 x warm up

100s x 12

110s x 10

120s x 10


Decline hammer strength

2 pps x 15

3 pps x 12

3 pps x 11

3 pps x 10


Flat dumbbell fly/ dumbbell press

1 x warm up

50s x 15/ 12

60s x 12/ 10

70s x 10/ 6


Low to high Cable crossovers

30 x 15

30 x 14

30 x 12


Incline sit ups x 60


20 min cardio

TweetNothing spectacular about today but not too bad either. One of those sour stomach mornings. Started feeling decent about half way through and ended up having an ok workout.


Air squat/ foam roll/ stretch


Dead lift

4 x warm ups

315 x 4

365 x 4

405 x 2


Wide grip pull downs

2 x warm ups

190 x 12

205 x 10

220 x 8


Hammer strength high row

1 x warm up

2 pps x 12

3 pps x 6

2 pps + 25s x 10

2 pps + 25s x 8


Smith machine bent rows

135 x 15

185 x 15

225 x 12

275 x 8ish


Incline dumbbell rows (light/ good 1-2 sec squeeze at top)

1 x warm up

40s x 12

50s x 12

60s x 12

80s x 10


Dumbbell pullover

80 x 15 <--- just for a final stretch/ pump at the end. Really wish my gym had a nautilus or HS pullover machine. Love those.

Tweetbe easy on that bench press work their gusto. if it feels like its tightening up then stop. you dont want a torn pec that will set you way way back

Tweet

Originally Posted by guns01

be easy on that bench press work their gusto. if it feels like its tightening up then stop. you dont want a torn pec that will set you way way back

Absolutely bro. I'm doing thorough warm ups, slow controlled reps, and what I like about the strength program is that it's heavy but for low reps. I will absolutely stop the if it's not feeling right. If it starts to hinder my BB workouts I will stop as well. Just thing some fun friendly completion with my buddy for 8 weeks.... He's an Olympic lifter. Gotta represent bro. Lol

TweetI have a pullover machine at my gym, I dont remember the brand but its too small for my long ass monkey arms I cant stretch back enough. I'm gonna do the db pullovers tom. with back. I read that in your log a while back and keep forgetting to try them.

Tweet

Originally Posted by animal87

I have a pullover machine at my gym, I dont remember the brand but its too small for my long ass monkey arms I cant stretch back enough. I'm gonna do the db pullovers tom. with back. I read that in your log a while back and keep forgetting to try them.

I prefer machines to dumbbells on pullovers because I have to adjust my arms throughout the whole movement to keep the strain of my elbows.

TweetMaking a couple of adjustments to my training schedule. Bottom line is I have no business touching a bench press today after that high-volume chest workout on Monday. I want to continue with the benchpress strength training program so what I'm going to do is take that opportunity as well to work on my legs. Other then the benchpress strength training program I'm completely dropping chest from my training routine and I will be hitting legs twice a week. Training split next week is going to look like this for 7 weeks:

Mon- bench, legs, cardio

Tues- cardio

Wed- bench, back, tris, cardio

Thurs- legs

Fri- bench, shoulders, bis cardio

Sat/ Sun- rest


Today:

Rotator warm ups


Bench press

4 x warm ups/ stretch

325 x 3

325 x 3

325 x 3

325 x 3

325 x 3

325 x 2 + 1 forced


Dumbbell shrugs

3 x warm ups

120s x 10

120s x 10

120s x 10


Reverse pec deck

2 x warm ups

160 x 20

190 x 16

220 x 10


Side dumbbell lateral

2 x warm ups

40s x 12

40s x 12

40s x 12


Hammer strength press

1 pps x 25

2 pps x 16

2 pps + 25s x 10


20 min cardio

Tweet

Originally Posted by gusto77

Making a couple of adjustments to my training schedule. Bottom line is I have no business touching a bench press today after that high-volume chest workout on Monday. I want to continue with the benchpress strength training program so what I'm going to do is take that opportunity as well to work on my legs. Other then the benchpress strength training program I'm completely dropping chest from my training routine and I will be hitting legs twice a week. Training split next week is going to look like this for
Mon- bench, legs, cardio

Tues- cardio

Wed- bench, back, tris, cardio

Thurs- legs

Fri- bench, shoulders, bis cardio

Sat/ Sun- rest


Today:

Rotator warm ups


Bench press

4 x warm ups/ stretch

325 x 3

325 x 3

325 x 3

325 x 3

325 x 3

325 x 2 + 1 forced


Dumbbell shrugs

3 x warm ups

120s x 10

120s x 10

120s x 10


Reverse pec deck

2 x warm ups

160 x 20

190 x 16

220 x 10


Side dumbbell lateral

2 x warm ups

40s x 12

40s x 12

40s x 12


Hammer strength press

1 pps x 25

2 pps x 16

2 pps + 25s x 10


20 min cardio

Very beastley workout brother

Tweet

Originally Posted by animal87

I have a pullover machine at my gym, I dont remember the brand but its too small for my long ass monkey arms I cant stretch back enough. I'm gonna do the db pullovers tom. with back. I read that in your log a while back and keep forgetting to try them.

That's what we do, butt to the ground totally arched back, bent arms on the overhead stretch, totally feel it all the way to the pelvic bone.
~Trixie~