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Domination Of The Pink Weights


dpc

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6/14/16

Upper

Floor press
barx5
75x3
95x3
115x3
135x2
150x1
165x1

Incline DB bench (the bench was set at two clicks from parallel. Not sure the degrees on this.
30x20x2

Lying DB extension
15x10x2
I planned on doing a lot more sets of this but for some reason I had a weird pain in my right elbow that was making my right arm extremely weak. The pain only happened during this movement and only during the movement. The second I stopped it would go away and my elbow was/is totally fine.

Wide grip pulldown
85x10
100x10
115x10x2

Leg raises
3 sets of 8

 

A few hours later I did some neckwork. I connected my neck harness to a band and did 25 reps of all 4 sides.
 

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6/18/16

Lower

Box Squat
barx3
115x3
135x3
155x3
175x3
add belt
195x3
210x1
225x1
240x1

30" box jump
4 sets of 5 jumps

Abduction machine
40x10
50x10
60x10

Side bends with plate
3 sets of 12

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6/20/16

Upper

Illegal wide grip bench
barx6
65x6
85x6
105x6
120x6
130x6
140x6

One arm DB press
25x15
30x15

Slight incline bench Tate Press
15x12
20x12x2

T-Bar row
45x10
60x10
75x10x2

Kettlebell Wenning Shrug (as I've said before.. I have no idea waht this is called so I just call it a Wenning shrug because thats where I saw it)
35x12x3

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6/23/16

Front Squat
barx5
75x3
95x3
115x3
add belt
135x2
150x2
165x1
170x1
My goal was 175 but after doing 165 I thought 175 was pushing it. I stalled really hard on the singles about 3 inches out of the bottom.

24" Box jump
2 sets of 10 jumps

Standing One Legged Leg Curl
20x8x4

Back extension
bodyweightx8
40x8x2

Cable stack abs
80x10
90x10x2

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  • 1 month later...

So basically on June 25th I got into a car wreck. I'm completely fine but I was really sore afterwards. After a bit I went to the gym and my gym is closed temporarily. Someone was throwing medicine balls and snapped a sprinkler on the ceiling. This set it off and 95% of the gym is fine but the insurance won't open it up. So I've just been doing what I can at my little apartment gym. 

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Dude, what was the severity of the crash?  Are you ok???  And that (bad word filter)ing sucks about the gym being closed... medicine ball tosses... I hope it was worth it to that mofo haha

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5 hours ago, MattM said:

Dude, what was the severity of the crash?  Are you ok???  And that (bad word filter)ing sucks about the gym being closed... medicine ball tosses... I hope it was worth it to that mofo haha

Gym will be open next week it sounds like. They've been super cool about it. They started free fitness classes for anyone. They are cancelling memberships if you want it and they aren't charging anyone during this time. 

The wreck was nothing really. Totaled my car but because I had an old car to took the hit like a champ and haley and I are totally fine. I was just sore, especially with my back issue. 

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  • 4 weeks later...

8/25/16

Lower body

20" rack pull
115x3
135x3
160x3
185x3
add belt
205x3
225x1
240x1
255x1
Only 20 lbs off pr and I had a little more in me. But first day doing heavy lifting after the gym was closed for so long so didn't want to do anyting dumb.

Leg Press with feet narrow
sledx5
90x5
160x5
210x5
250x5
300x5

One legged standing hamstring curl
20x8x3

Back Extension
bodyx10x5

At home did 3 sets of planks for 30 seconds
 

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8/26/16
Upper

Standing Military Press
barx3
65x3
85x3
105x3
add belt
115x1
125x1
135x1
Shockingly the above number is 5 pounds off my all time PR

45 degree incline db press
35x15x2

Cable stack pushdown with V-grip
60x15
70x15x3

Wide grip pulldown
85x10
100x10x3

Face Pull
60x10x2
70x10

Side bend with plate
3 sets of 10

 

Updates on some things:
I got a fancy brace for my ankle. By fancy brace, I mean a brace that ordered by a doctor, molded around my ankle and built in a factory that builds prosthetics. The brace will not fix my ankle issue, but it will hold my leg the way it is supposed to be held. So as long as I wear the brace, my leg is being supported and being placed in the position it's supposed to be in. The second I take it off it reverts to the way it is structurally, but wearing the brace for hours means I can take it off and I'm not immediately in pain.

Second, we got a dog. This doesn't mean much for training except now I'm walking a lot more. I just measured it out on Google Earth and every night we take a 1.11 mile walk. That doesn't include any walks we take during the day or the walks we take at the dog park. So I'm walking a lot now which can only be good, especially with my new brace.
 

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8/27/16

Quick workout at my apartment gym. This was done with 45 sec to 1 min rests between sets 

5 sets of leg extension 

4 sets of leg curl 

4 sets of straight leg pull through 

4 sets of cable stack abs

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8/30/16

Lower

Front Squat
barx3
70x3
95x3
115x3
add belt
135x1
145x1
155x1

Narrow leg leg press
90x5
160x5
210x5
250x5
300x5

Standing One leg curl
20x8x4

Back extension
5 sets of 10

Standing cable pulldown abs
90x10
100x10x3

 

Also, got a new job today at a gym working the front desk. It looks like the type of place I wouldn't like working out, but then again they were playing AC/DC so maybe its not so bad.

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8/31/16

Upper
Close grip bench
barx3
70x3
100x3
120x3
135x1
150x1
165x1****

DB bench
35x20x2

lying db extension
15x10x3
20x10

wide grip pulldown
70x10
90x10x3

Sitting DB clean
15x10x3

 

***** So I'm pretty annoyed right now. I learned that all of the bars in the gym, except for 3 new ones, are 35 pounds. That means that all of my PRs aren't PRs. It also means I have no idea what my PRs are from the past. How am I supposed to know if those bars in my past were 35 or 45?

The only thing that makes me not believe this is that the new 3 bars that are in fact 45 pounds are black. Last week I used one for my military press and was 5 pounds off a PR. I felt insanely good about as I couldn't believe I got that weight up. But now factor in the fact that those other bars are allegedly 35 pounds, that makes the near PR insane to me.

As I stated, there are 3 bars that are for sure 45 pounds (says on the end of the bar). I guess from now on I'm going to go and use only those bars. If all three are being used (not a common thing in my gym), then I'll just wait around to use them. I don't want to grab a 35 bar and assume its 35 when there is a chance it's actually 45. Just kind of irked because I felt like I was really improving a lot but now I feel that everything is 10 pounds less than what I thought. Not a huge number, but huge for me I suppose. And I know that even if the weight is going up, it doesn't matter what the weight is. Still annoying to me.
 

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9/2/16

Extra lower

Just a quick workout at the apartment gym. 

7 sets of 10 reps of leg press machine. 

4 or 5 sets of seated leg curl. 10 reps. 

DB side bend with 45 pounds. 3 sets of 10

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9/5/16
Lower

4" Sumo Block Pull
135x3x2
160x3
185x3
add belt
205x3
225x2
240x1 (only a PR due to the fact that it's my first time doing this)
Had more in the tank but was very sore in my lower back area so stopped.

Leg Press with mid-wide leg position
90x20x4

Standing One Leg Curl
20x8x2
30x8x2

Cable stack Abs
100x10x3
110x10

Exciting stuff with my two gyms. The one I work at has some great boxes and also a SSB that I'm really excite to try and use. They also have a GHR.

My regular gym just installed a deadlift platform that has hooks so you can install bands on it with no issue.

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9/7/16
Upper
Close grip incline bench
barx3x2
70x3
100x3
120x3
135x1x2

I did this at my work and their benches are really weird. Basically the place where the bar sits is on this little moveable system. It kind of acts as a automatic handoff. You get into positon and then drag the bar out.... the system pushes the bar over your head and then spits it out and the system returns to its normal place. Kind of a neat idea, but doesn't work that great in practice. You have to learn how much to pull it out, otherwise if you pull too hard the bar will go past where you want it to be and you'll lose all tightness trying to stop the bar.

Seated DB Press
30x20x2

Incline tate press
17.5x10
20x10
25x10x2

Mid length neutral grip pulldown (heavy weights with just pulling down to forehead)
90x10
100x10
120x10
140x8

Rear Delt machine
40x10x3

Side bend
50x10x3
 

Got to work at 4:15 AM and did this workout at 9:00 am.... a bit tired to say the least.

Edited by dpc
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9/8/16
Extra upper workout at my apartment gym

45 degree incline db press
6 sets of 10 reps ending with 40 pounds

tri pushdown with straight bar
4 sets of 12 reps

seated row
4 sets of 10 reps
 

 

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9/9/16

Lower

Squat

Barx3x2

95x3

115x3

135x3

155x3

Add belt

175x2

195x1

I think all of the box squats have helped my form a lot. This was the first time I've squatted in a long time and it felt really good. I planned to do more but I felt a weirdness in my back so I stopped. 

Leg press with mid wide stance. 

140x5

180x5

230x5

270x5

320x5

Standing one leg curl 

30x8x3

Cable stack abs

100x10

100x10x3

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9/11/16

Upper

Incline bench with bench grip
barx3
70x3
95x3
115x3
135x1x2
Very disappointed in this. Nothing was wrong and have no excuses. Just thought I was stronger.

DB bench
40x20
45x13

Incline Tate Press
25x10x3

Mid length neutral grip pulldown
110x10
115x10x3

Seated Row with V-grip
85x10x3

Side bend with 40 pound Kettlebell
3 sets of 12 both sides

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9/12/16

Lower

Sumo deadlift with legs at power ring

115x3

135x3

155x3

175x3

Add belt

195x3

215x2

235x1

250x1

Overall my body was very sore after yesterday's back work and then today. Took it easy after this  

Leg extension 

70x15x2

85x15x2

 

Standing one leg curl 

20x10x2

 

Cable stack abs

110x10x3

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9/16/16

Upper

Pin press at mouth level
barx3
65x3 Really hurt the back of my neck on this
85x3
105x3
add belt
125x2
135
So I'm very frustrated by this and my upper work lately. Whether or not my PR was set on a 45 pound or 35 pound bar, this is 10 or 20 pounds less than my PR. I know I above wrote that the second set hurt my neck but I really don't feel it effected the lift at all. I think it's all in my head as my upper body assistance work has been great and setting PR's.

DB fly
20x8
25x8x3

Lying DB extension
15x10
20x10x2

Seated Row
85x10
100x10
85x10 (dropped down in weight because the above weight was hitting my arms more than my back).

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9/17/16

Lower

SS Yoke Bar box squat (forgot to measure box)
barx3x2
115x3
135x3
155x3
175x3
195x3
215x3
First time I've ever done the SS yoke bar. Very odd feeling but some of that might have to do with my sore neck and upper back. One issue was that we don't have clips for this bar and so the weights aren't clipped in. Whenever I would set up with the weight, the weights on the left sdie would move around a lot. I had a friend push them against the bar once I sat down the first time. Probably had more in me, in fact I know I did.. but first time doing it and sore neck and didn't want to get hurt. But did like it.

GHR
3 sets of 8

Back extension
3 sets of 12

Cablestack pulldown abs
100x10x2
110x10x2

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9/21/16
Upper

Floor Press
barx3
65x3
85x3
105x3
125x3
135x1
150x1
160x1
This may or may not be a PR. My unoffical PR is 165, but that may have been with a 35 pound bar. Either way, I won't label it a PR until I get 170 with a 45 pound bar.

Hammer Strength Chest Press (weight per arm)
45x10x3

Lying DB extensions
20x10x3

Pull Ups
5 wide grip
5 mid grip
5 wide grip
5 mid grip
5 wide grip
5 mid grip

Haven't done pull ups in awhile and felt good doing them. Plan on doing more of them.

Band Pull aparts
4 sets of 15

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Hit me up sometime man.  Looks like a ton of good work here and lots of PRs despite the mix up with some of the bars.  Those 35 bars can be tricky!!

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