Chez Posted September 25, 2020 Author Share Posted September 25, 2020 Continuing to ramp up Standing overhead Barbell press 3 warm ups 180 lbs - 5x 180 lbs - 5x 180 lbs - 5x 180 lbs - 5x 215 lbs - 1x 155 lbs - 16x AMRAP cardio rep out Preacher Curls 70 lbs - 10x 90 lbs - 10x 100 lbs - 10x 110 lbs - 10x 80 lbs - 15x V bar triceps push downs high rep warm up 90 lbs - 10x 100 lbs - 10x 110 lbs - 10X 120 lbs - 10x 70 lbs - 20x 2 Quote Link to comment Share on other sites More sharing options...
Chez Posted October 1, 2020 Author Share Posted October 1, 2020 Great chest workout. Continuing to ramp up Bench Press 4 warm ups 250 lbs - 6x, 6x, 6x, 6x 305 lbs - smooth single 220 lbs - 14x AMRAP. Dam cardio rep out Incline Bench Press 210 lbs - 5x 230 lbs - 5x 250 lbs - 3x Smith Machine Floor Press - each rep paused 255 lbs - 3x 275 lbs - 3x 295 lbs - 2x Machine Pec Deck Flys 230 lbs - 8X 250 lbs (stack) - 8x, 8x, 8x 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted October 2, 2020 Author Share Posted October 2, 2020 (edited) Great shoulder and arm workout Standing overhead Barbell press 4 warm ups 180 lbs - 5x 180 lbs - 6x 180 lbs - 6x 180 lbs - 5x 220 lbs - 1x 160 lbs - 16x AMRAP cardio rep out Preacher Curls 75 lbs - 8x 95 lbs - 8x 105 lbs - 8x 115 lbs - 8x 85 lbs - 15x V bar triceps push downs high rep warm up 70 lbs - 15x 75 lbs - 15x 80 lbs - 15x 85 lbs - 15x Edited October 2, 2020 by Chez 4 Quote Link to comment Share on other sites More sharing options...
Chez Posted October 4, 2020 Author Share Posted October 4, 2020 (edited) So my parents recently bought a lake house in the Catskills ny and I spent yesterday helping them move out old furniture (my third Saturday doing so) so I was pretty exhausted today. I started a deadlift program today so it was suppose to be a light day but I felt beat up from yesterday so everything felt heavy today but I still got through my back workout: Deadlifts 5 warm ups 365 lbs - 4 sets of 3x 400 lbs - 1x 275 lbs - 10x AMRAP. Ya, I am dead at this point. This should really be more like 20x but I’m exhausted. It’s ok. I’ll bounce back next week. Happy I was able to get through the session considering Lat Pulls Downs 200 lbs - 8x 210 lbs - 8x 220 lbs - 8x 220 lbs - 8x Close Grip Cable Rows 170 lbs - 8x 190 lbs - 8x 210 lbs - 8 230 lbs - 8x picture of the lake from the back deck of my parents new place: Edited October 4, 2020 by Chez 2 Quote Link to comment Share on other sites More sharing options...
Chez Posted October 6, 2020 Author Share Posted October 6, 2020 Just some accessories and wrist work tonight: machine crunches 140 lbs - 4 sets of 20x Leg extensions 185 lbs - 8x 200 lbs - 8x 215 lbs - 8x 230 lbs - 8x Leg Press Machine calf extensions warm up set 320 lbs - 4 sets of 25x Lying Hamstring 95 lbs - 8x 110 lbs - 8x 125 lbs - 8x 140 lbs - 8x front levers, rear levers, supination, pronation using a light exercise bar with weight added at the end both left and right hand Quote Link to comment Share on other sites More sharing options...
Chez Posted October 8, 2020 Author Share Posted October 8, 2020 In a good groove right now. Ramping up nicely. Here’s tonight’s work Barbell Bench Press 4 warm ups 250 lbs - 6x, 7x, 7x, 6x 310 lbs - single. I wasn’t set up right so I started leaning to my right and It threw me off but I was able to pull it in and finish it. Obviously fatigued from previous sets as reps are increasing every week. 225 lbs - 13x and spot to finish the 14th. Happy with that since the triceps are very fatigued at this point Incline Barbell Bench Press 215 lbs - 3x 235 lbs - 3x 255 lbs - 3x. Last rep wasn’t easy Smith Machine Floor Press - every rep paused 260 lbs - 3x 280 lbs - 3x 300 lbs - 2x Standing Alternating Dumbbell Hammer Curls 1 warm up 45 lb DBs - 8x each arm 50 lb DBs - 8x each arm 55 lb DBs - 8x each arm 60 lb DBs - 8x each arm Machine Pec Deck Flys - Palm down 250 lbs (whole stack) - 4 sets of 8x 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted October 9, 2020 Author Share Posted October 9, 2020 Great shoulder and arm workout. Weights/reps keep going up and I’m feeling great Standing overhead Barbell press 4 warm ups 180 lbs - 6x 180 lbs - 6x 180 lbs - 6x 180 lbs - 6x 225 lbs - 1x. Solid. Think I can break my standing overhead PR by year end 165 lbs - 14x AMRAP cardio rep out. Might have had 1-2 more reps but decided to save the energy Preacher Curls 70 lbs - 10x 100 lbs - 8x 110 lbs - 8x 120 lbs - 8x. Most I have done on preachers in a while. Felt great 90 lbs - 15x Rope triceps pull downs high rep warm up 60 lbs - 10x 65 lbs - 10x 70 lbs - 10x 75 lbs - 10x second bicep session this week. I decided to really make a push for 20” arms. I think they are 18.5 right now which makes my all time biggest but I have to measure to make sure. Sitting at like 285-290 lbs 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted October 10, 2020 Author Share Posted October 10, 2020 (edited) Late night second workout ended in an all time flask PR Seated DB side laterals 25 lb DBs - 10x 30 lb DBs - 3 sets of 10x face down Rear DB laterals 20 lb DBs - 10x 25 lb DBs - 3 sets of 10x One Hand Flask Pinch serval warm ups 93.5 lbs - wow. That was close. Probably to competition cross bar height but no way to know for sure 93.5 lbs - got it to full lock out! New all time PR on my slick flask. My flask is super slick. It’s the hardest I have ever tried. I always lift more on others and this was with my surgically repaired right hand which has always been weaker on pinch even before the surgery. Can’t go 100% on my left right as I rehab a left wrist injury. This isn’t even my final form! Let’s (bad word filter)ing Go! video below 93.5 lbs - partial lift. Little worse than the first. This will soon be routine. Hell ya 83.5 lbs - 3 sets of doubles 76 lbs - 3 sets of triples 76 lbs - 3 singles with 10 second holds Edited October 10, 2020 by Chez 3 Quote Link to comment Share on other sites More sharing options...
Chez Posted October 12, 2020 Author Share Posted October 12, 2020 yesterday I had a training session at Tim Butlers place but I wasn't able to do anything worth mentioning. Little bit of an off day for me. I squatting to wake up my central nervous system so my legs were sore going into the gym today but I still hit squats and did pretty well considering Barbell Back Squats 5 warm ups - my legs were super tight and sore 290 lbs - 4 sets of 3x 320 lbs - 1x 220 lbs - 10x. I cut it short because of the extra squats yesterday. This should be more like 20x fresh. I didn't push myself super hard because I am just starting the cycle with legs Lying Hamstring Curls 95 lbs - 10x 110 lbs - 10x 125 lbs - 10x 140 lbs - 10x Lat Pulls Downs 2 warm ups 200 lbs - 8x 210 lbs - 8x 220 lbs - 8x 230 lbs - 5x. Machine Chest Support Rows 125 lbs - 10x 150 lbs - 10x 175 lbs - 10x 187.5 lbs (whole stack) - 10x Quote Link to comment Share on other sites More sharing options...
Chez Posted October 15, 2020 Author Share Posted October 15, 2020 (edited) Really great session. Strongest in a while and everything felt smooth Barbell Bench Press 4 warm ups 250 lbs - 7x, 7x, 7x, 7x 315 lbs - single. Felt great, even better than last weeks 310 so I’m happy 230 lbs - 12x amrap Incline Barbell Bench Press 225 lbs - 3x 245 lbs - 3x 265 lbs - 3x. Stronger than last week with more weight on every set in the workout leading to this Smith Machine Floor Press - every rep paused 265 lbs - 3x 285 lbs - 3x 305 lbs - 2x Standing Alternating Dumbbell Hammer Curls 1 warm up 50 lb DBs - 8x each arm 55 lb DBs - 8x each arm 60 lb DBs - 8x each arm Machine Pec Deck Flys - Palm down 250 lbs (whole stack) - 4 sets of 10x Edited October 15, 2020 by Chez Quote Link to comment Share on other sites More sharing options...
Chez Posted October 17, 2020 Author Share Posted October 17, 2020 (edited) great training today: Standing overhead Barbell press 4 warm ups 180 lbs - 6x 180 lbs - 7x 180 lbs - 7x 180 lbs - 6x 230 lbs - 1x 170 lbs - 13x AMRAP cardio rep out. video of ever working set below Preacher Curls 70 lbs - 15x 80 lbs - 12x 90 lbs - 10x 100 lbs - 8x. straight to my buddy‘s house for farmers walks. We decided to switch back from sled work. It’s been a while since doing farmers so I was a little rusty but went big last set and hit a PR 120 lbs per hand - 35-40 feet down and back 170 lbs per hand - 35-40 feet down and back 220 lbs per hand - 35-40 feet down and back Edited October 18, 2020 by Chez 2 Quote Link to comment Share on other sites More sharing options...
Chez Posted October 18, 2020 Author Share Posted October 18, 2020 (edited) Great session today. A female friend at the gym has never done deadlifts and asked to train with me so she could learn. I spent a lot of time instructing and cheering her on/recording her so only back work today cause it took longer than usual woking with someone. She’s a badass though and pushed herself very hard for being a tiny woman. I was impressed with her work ethic and heart. I always tell people the numbers you lift don’t matter as much as how hard you work and she never backed down. Deadlifts 5 warm ups 365 lbs - 3x, 4x, 4x, 3x 405 lbs - smooth single 285 lbs - 20x AMRAP. Went all out. I was already beat up from shoulder press and farmers yesterday and haven’t done high rep deads in a very long time so this was brutal. Plus the deadlift room is super hot with no air vents Lat Pull Downs 1 warm up 160 lbs - 10x 170 lbs - 10x 180 lbs - 10x Machine Chest Supported Rows 125 lbs - 3 sets of 10x note - I went super light on pull downs and rows cause the last set of deads really took a lot out of me Edited October 18, 2020 by Chez Quote Link to comment Share on other sites More sharing options...
Chez Posted October 21, 2020 Author Share Posted October 21, 2020 Quick session last night that I forgot to log: Leg extensions 1 warm up 185 lbs - 10x 200 lbs - 10x 215 lbs - 10x 230 lbs - 10x lying leg curls 95 lbs - 10x 110 lbs - 10x 125 lbs - 10x 140 lbs - 10x 2.5” my slick crusher lifts 140 lbs right/130 left - 3 singles 130 right/120 left - 3 doubles 120 right/110 left - 3 triples 120 right/110 left - 3 singles with 10 second holds - I took a break from thick bar after PRing on my slick crusher so I’m ramping back up. Left hand with the wrist issue continues to improve Quote Link to comment Share on other sites More sharing options...
Chez Posted October 22, 2020 Author Share Posted October 22, 2020 Best bench session in a really long time. I can feel I am getting stronger every week. I really notice it on my lockouts Bench Press 4 warm ups 250 lbs - 7x, 8x, 8x, 7x 320 lbs - 1x. I felt that was I shifting to the side again which threw me off a little. This bench is a little narrow and slippery especially cause I sweat so much but I was able to get it under control and finish the single. This is actually pretty close to my all time max of 325 and this was after 4 sets of moderate volume and fatigued so I am super happy. A new PR is coming soon! 235 lbs - 11x and slight miss on the 12th AMRAP Video of all the working sets below Incline Bench Press 230 lbs - 3x 250 lbs - 3x 270 lbs - 2x Smith Machine Floor Press - Every rep Paused 265 lbs - 3x 285 lbs - 2x 305 lbs - 1x. Easy money. More weight next week. 4 Quote Link to comment Share on other sites More sharing options...
Chez Posted October 27, 2020 Author Share Posted October 27, 2020 Argh. Behind in the log again. Had my quarterly board of directors presentation last week so I pulled some late nights but still training. Only thing worth mentioning is my squat and gripper workout on Sunday: Squats 5 warm ups 290 lbs - 3x, 4x, 4x, 3x 325 lbs - smooth easy single 225 lbs - 20x AMRAP. Really happy with that. Think that is the first time I have done 20x with 225 and this is a 6th set AMRAP so I was fatigued Right Hand MMS Grippers worked up to 3 straight singles with my 194.5 lb RGC Super Elite and missed the 4th by a hair. Super happy about that. Wrist is getting better everyday. Now I’m going to use the bumper on this gripper to transition to my 198 grand elite. Video of the super elite closes below 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted October 28, 2020 Author Share Posted October 28, 2020 Light accessory work last night. Just stuff I didn’t get a chance to do other days: Lat Pull Downs 170 lbs - 10x 180 lbs - 10x 190 lbs - 10x 200 lbs - 10x Machine Rear Laterals 100 lbs - 10x 110 lbs - 10x 120 lbs - 10x 130 lbs - 10x Hanging Knee Raises 4 sets of 10x BW hyperextensions 4 sets of 10x BW Machine Chest Supported Rows 187.5 lbs (whole stack) - 4 sets of 8x Quote Link to comment Share on other sites More sharing options...
Chez Posted October 29, 2020 Author Share Posted October 29, 2020 My first bad bench session of this cycle. Guess it was bound to happen eventually and this is week 11. Bench Press 4 warm ups 250 lbs - 8x, 8x, 7x - probably could have gotten the 8th but didn’t have a spot so I didn’t risk it, 7x with the last one spotted. Argh! Not good. I should have gotta all 4 sets of 8 clean. I’m off today. Had to use a bar I hate 325 lb Smith Machine Negative with a 10 count 240 lbs - 10x with the 10th spotted. Was able to get a better bar. Floor Press - every rep paused 245 lbs - 3x 265 lbs - 2x 285 lbs - 1x - this was free weight at my buddy’s house. Trying to get use to it again cause I have been using the smith machine lately for it Incline Bench 225 lbs - 3x 245 lbs - 3x 265 lbs - 2x Machine Pec Deck Flys Palms down 250 lbs (stack) - 4 sets of 10x Note - really annoyed with the first 4 sets of bench. Couple things went wrong today. I got to the gym late and it was packed. I had to rush the sets with less rest then I would like Because I had to drive around the corner to my friends for floor press after. Had to use a bar I hate. Didn’t have my normal preworkout drink. Excuses excuses.......I will keep the reps on those sets and try to bounce back next week. Still annoyed 2 Quote Link to comment Share on other sites More sharing options...
Chez Posted November 2, 2020 Author Share Posted November 2, 2020 Late updating the log but it was a great weekend of training: Saturday 10/31/20 Standing Overhead Barbell Press 4 warm ups 180 lbs - 7x,7x, 7x, 7x 235 lbs - 10 second negative seated on the smith machine. Felt great for the triceps 175 lbs - 11x AMRAP Farmers Walks - 35 ft course down and back 120 lbs per hand 170 lbs per hand 185 lbs per hand Sunday 11/1/20 Deadlifts 5 warm ups 365 lbs - 4x, 4x, 4x, 4x 410 lbs - super easy single. Pulled like a speed rep. Definitely getting stronger 300 lbs - 18x AMRAP Lat Pulldowns 2 warm ups 180 lbs - 8x 190 lbs - 8x 200 lbs - 8x 210 lbs - 8x Close Grip Cable Rows 170 lbs - 8x 190 lbs - 8x 210 lbs - 8x 230 lbs - 8x 1 Arm Machine Bicep Curls 2 warm ups 155 lbs - 4 sets of 10x Each arm 1 Arm Machine Triceps Ext 1 warm up 110 lbs - 4 sets of 10x Each arm 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted November 3, 2020 Author Share Posted November 3, 2020 Quick workout tonight. Just some gym accessories and crusher work. Machine Rear Laterals 110 lbs - 10x 120 lbs - 10x 130 lbs - 10x 140 lbs - 10x Lying Hamstring Curls 95 lbs - 8x 125 lbs - 8x 140 lbs - 8x 155 lbs - 8x Leg Extensions 185 lbs - 10x 200 lbs - 10x 215 lbs - 10x 230 lbs - 10x 2.5” Crusher Lifts several warm ups each hand right hand 145 lbs - 3 singles 135 lbs - 3 doubles 135 lbs - lift with 8 count hold 135 lbs - lift with 5 count hold 125 lbs - lift with 10 second hold left hand 135 lbs - 3 singles 125 lbs - 3 doubles 115 lbs - 3 lifts with 10 count holds 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted November 4, 2020 Author Share Posted November 4, 2020 (edited) Very quick session. Just calf raises on the leg press and wrist work (levering in all directions), plate wrist curls and barbell reverse wrist curls. Not worth mentioning weights. Trying to build strength slowly in the left wrist as I continue to improve from a left injury sustained early in the pandemic Edited November 4, 2020 by Chez 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted November 5, 2020 Author Share Posted November 5, 2020 (edited) 3 hr Long chest and bicep workout today. Went pretty well. Only missed one programmed rep. Flat Barbell Bench press 4 warm ups 250 lbs - 8x, 8x, 8x, 7x plus spotted 8x rep and that was the 1 missed rep of the workout - oh well. I’ll get it next week. 335 lbs Smith Machine 10 second negative 245 lbs - 7x and spotted 8x rep Preacher Curls 70 lbs - 8x 90 lbs - 8x 100 lbs - 8x 110 lbs - 8x 120 lbs - 6x 70 lbs - 15x I call the ez curl bar 20 lbs but I should weigh it. Barbell Floor Press - all reps paused 250 lbs - 3x 270 lbs - 2x 290 lbs - 1x Incline Barbell Press 225 lbs - 3x 245 lbs - 3x 265 lbs - 2x and spotted slightly on the 3rd. Machine Pec Deck Flys palms down 250 lbs (stack) - 4 sets of 10x Edited November 5, 2020 by Chez 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted November 6, 2020 Author Share Posted November 6, 2020 (edited) Haven’t lifted since the chest and arms session Wednesday night but I noticed how much bigger my chest (especially upper chest) shoulders and arms have gotten. This program has really added mass and strength. Took this picture while waiting in the doctors office. Edited November 6, 2020 by Chez 2 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted November 6, 2020 Share Posted November 6, 2020 12 minutes ago, Chez said: Haven’t lifted since the chest and arms session Wednesday night but I noticed how much bigger my chest (especially upper chest) shoulders and arms have gotten. This program has really added mass and strength. Took this picture while waiting in the doctors office. Huge . Ready for a new bench PR 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted November 6, 2020 Author Share Posted November 6, 2020 17 minutes ago, pancho_grip_lift said: Huge . Ready for a new bench PR Can’t wait! 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted November 7, 2020 Author Share Posted November 7, 2020 (edited) Great session today: Standing overhead Barbell Press 4 warm ups 180 lbs - 7x, 8x, 8x, 7x 240 lbs - 10 second negative (seated on smith machine) 180 lbs - 8x AMRAP. Had 1 more maybe 2 in me but I wanted to save the energy for the rest of the session so I didn’t go all out Flask 2 hand pinch several warm ups working up to a max single 201 lbs - solid single. New all time PR on my super slick flask (I always lift more on other flasks and even more on seasoned euros). Super shocked by this cause I have been rehabbing my left wrist for months now so I didn’t train my left hand for months and only started training it light recently and this lift destroyed my old PR. Tried 211 right after and got it up a few inches. I’ll jump straight to 206 next session. Video and picture of the 201 lift below. Very happy with this. 186 lbs - 3 singles 166 lbs - 3 doubles 141 lbs - 3 triples 141 lbs - 3 lifts with 10 second holds Barbell JM Presses 2 warm ups 135 lbs - 10x 145 lbs - 10x 155 lbs - 8x, 8x first time trying JM Presses but I have heard a lot of great things about them and plan to keep them in my programming to take my press strength to the next level. This was just the first session to dial in form and get an idea of what weight to use. I can use more Farmers Walks (course is 35-40 feet) 120 lbs per hand - down and back 170 lbs per hand - down and back 190 lbs per hand - down and back The 201 lb flask 2 HP: Edited November 7, 2020 by Chez 4 Quote Link to comment Share on other sites More sharing options...
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