Chez Posted November 8, 2020 Author Share Posted November 8, 2020 Another Amazing workout. On such a great roll lately. Squats 5 warm up Sets 290 lbs - 4x, 4x, 4x, 4x - All easy 330 lbs - Easy single 230 lbs - 20x. Super happy about this cause I did them all smooth and slow. Right Hand MMS Grippers Several Warm ups 194.5 lb Super Elite + CPW bumper @1.5 lbs - 3 straight singles and slight miss on the 4th. Nice 174 lb RB 280 - 4 doubles 165 lb Elite - 4 triples - The best part of this gripper workout is my set felt the strongest its been since before the wrist injury. The left wrist injury really set my set strength back but today it felt powerful so I am rounding the corner with this injury finally. Have to keep rehabbing though so I am off to ice it to get it back to 100%. 2 Quote Link to comment Share on other sites More sharing options...
Chez Posted November 10, 2020 Author Share Posted November 10, 2020 Quick accessory session tonight Lat Pulldowns 2 warm ups 190 lbs - 8x 200 lbs - 8x 210 lbs - 8x 220 lbs - 8x One Arm Chest Supported Machine Rows 87.5 lbs - 8x each arm 100 lbs - 8x each arm 112.5 lbs - 8x, 8x each arm Machine Rear Laterals 110 lbs - 10x 120 lbs - 10x 130 lbs - 10x 140 lbs - 10x Hyperextensions BW - 8x, 8x, 8x, 8x Standing alternating Dumbbell Hammer Curls 30 lb Dbs - 12x each arm 35 lb DBs - 12x each arm 45 lb DBs - 12x each arm 50 lb DBs - 12x each arm 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted November 11, 2020 Author Share Posted November 11, 2020 Last night training. Quick session: Leg Press Machine Calf Raises 1 warm up 300 lbs - 4 sets of 30x Prone Hamstring Curls 95 lbs - 10x 125 lbs - 10x 140 lbs - 10x 155 lbs - 10x Leg Raises 4 sets of 10x Right Hand RBA Gripper Negatives 8-8 - 5 negs with 5 second holds 7-7 - 5 negs with 5 second holds 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted November 12, 2020 Author Share Posted November 12, 2020 Last chest session before I test my max next week and it went great: Flat Barbell Bench Press 4 warm ups 250 lbs - 8x, 8x, 8x, 8x. Just really happy I completed all these reps since I missed the last one last week and the best part is I felt I had a couple more in the tank last set but decided to save it for the rest of the workout 335 lbs - 10 second negative on smith machine. Really tried to make it burn 250 lbs - 6x and 7th rep with a spot. At this point my triceps are feeling it Barbell Floor Press 255 lbs - 3x 275 lbs - 2x 295 lbs - 1x. Felt smooth Incline Barbell Press 225 lbs - 2x 250 lbs - 2x 275 lbs - 2x but spotter lightly put finger tips on second rep. Triceps are so shot right now Machine Pec Deck Flys (palms down) 250 lbs (whole stack) - 12x, 12x 12x, 12x note - feeling very strong. Ready to max next week and set a new bench press PR! 2 Quote Link to comment Share on other sites More sharing options...
pancho_grip_lift Posted November 13, 2020 Share Posted November 13, 2020 On 11/11/2020 at 10:16 PM, Chez said: Last chest session before I test my max next week and it went great: Flat Barbell Bench Press 4 warm ups 250 lbs - 8x, 8x, 8x, 8x. Just really happy I completed all these reps since I missed the last one last week and the best part is I felt I had a couple more in the tank last set but decided to save it for the rest of the workout 335 lbs - 10 second negative on smith machine. Really tried to make it burn 250 lbs - 6x and 7th rep with a spot. At this point my triceps are feeling it Barbell Floor Press 255 lbs - 3x 275 lbs - 2x 295 lbs - 1x. Felt smooth Incline Barbell Press 225 lbs - 2x 250 lbs - 2x 275 lbs - 2x but spotter lightly put finger tips on second rep. Triceps are so shot right now Machine Pec Deck Flys (palms down) 250 lbs (whole stack) - 12x, 12x 12x, 12x note - feeling very strong. Ready to max next week and set a new bench press PR! Good luck for that max bench!! 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted November 14, 2020 Author Share Posted November 14, 2020 Last overhead press session of the cycle today And I felt strong. I plan to test my max on it next week along with bench press Standing Overhead Barbell Press 4 warm ups 180 lbs - 8x, 8x, 8x, 8x 245 lbs Seated 10 second negative on smith machine 185 lbs - 8x JM Press 1 warm up 135 lbs - 10x 155 lbs - 10x 175 lbs - 8x 185 lbs - 8x Little Big Horn worked up to a single with 166. Got a partial with 171 which isn’t bad since I haven’t touched this thing in years and 170 is my all time best. This has never been a good event for me. I need to work on my technique the next couple weeks 156 lbs - 3 singles 146 lbs - 3 doubles 136 lbs - 3 triples 126 lbs - 3 lifts with 10 second holds Farmers Walks (35-40 foot course) 120 lbs per hand - down and back 170 lbs per hand - down and back 195 lbs per hand - down and back 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted November 15, 2020 Author Share Posted November 15, 2020 Another great workout today. I’m exhausted: Deadlifts 5 warm ups 365 lbs - 4x, 5x, 5x, 4x 415 lbs - easy single 305 lbs - 15x AMRAP pausing every rep to dead stop Lat Pulldowns 2 warm ups 180 lbs - 8x 190 lbs - 8x 200 lbs - 8x 210 lbs - 8x Preacher Curls 70 lbs - 8x 90 lbs - 8x 110 lbs - 8x 120 lbs - 8x 70 lbs - 20x One Arm Chest Supported Machine Rows 62.5 lbs - 10x each arm 75 lbs - 10x each arm 87.5 lbs - 10x each arm 100 lbs - 10x each arm 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted November 17, 2020 Author Share Posted November 17, 2020 (edited) Quick session last night. leg extensions 200 lbs - 8x 215 lbs - 8x 230 lbs - 8x 245 lbs - 8x Machine Rear Laterals 120 lbs - 10x 130 lbs - 10x 140 lbs - 10x 150 lbs - 10x 2” one hand NN first touching this. Right Hand 203 lbs - single 198 lbs - 2 singles 188 lbs - 3 doubles 178 lbs - 3 triples 178 lbs - 3 lifts with 10 second holds left hand 188 lbs - 3 singles 178 lbs - 3 doubles 168 lbs - 3 triples 168 lbs - 3 lifts with 10 second holds Bunch of wrist work - leveling to the front, back, supination/pronation, plate wrist curls and barbell reverse wrist curls extensors red + green IM bands - 5 sets of 50x each hand Edited November 17, 2020 by Chez 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted November 18, 2020 Author Share Posted November 18, 2020 (edited) Real quick session. Just two exercises I didn’t get to finish before the gym closed last night: Prone Hamstring Curls 95 lbs - 10x 125 lbs - 10x 140 lbs - 10x 155 lbs - 10x Leg Press Machine Calf Raises 1 warm up 320 lbs - 4 sets of 30x going to get to bed early cause tomorrow I test my max bench press. I’m thinking I’m somewhere in the 335-350 lb range. We shall see. I will start the new cycle based on the new number right after I test Edited November 18, 2020 by Chez 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted November 30, 2020 Author Share Posted November 30, 2020 (edited) So im super late in updating the log. Max week for bench and overhead press didn’t go well. My cns wasn’t right and I under preformed so I went right into the next cycle and I’m actually already done with week 2 for both with week 3 coming up. I spent time thinking about what went wrong and decided to make some tweaks this time around so hopefully this cycle goes better. I plan on replacing the negative work with overload sling shot work. Let’s not dwell on the past and just get back on track by logging today’s back workout: Deadlifts: 5 warm ups 365 lbs - 4 sets of 5 reps 420 lbs - easy single. My friend even said it looked super easy 310 lbs - 12 paused reps AMRAP. My energy was a little low today. We celebrated my moms birthday at their new lake house yesterday so I spent a lot of time on the road yesterday and it showed for This AMRAP. These were more controlled reps though and that was also more taxing Lat pull downs 2 warm ups 190 lbs - 8x 200 lbs - 8x 210 lbs - 8x 220 lbs - 8x strongest I have felt on lat pull downs in a while One Arm Chest Supported Machine Rows 87.5 lbs - 8x each arm 100 lbs - 8x each arm 112.5 lbs - 8x each arm 125 lbs - 8x each arm Machine Rear Laterals 120 lbs - 8x 130 lbs - 8x 140 lbs -8x 150 lbs - 8x the only important things to mention from the workouts I didn’t post was PRing on the 2 hand pinch flask at 206 lbs (My super slick flask) and PR on the one hand 2” NN at 208. Video of the flask pull below. I didn’t get video the NN pull. Edited November 30, 2020 by Chez 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted December 2, 2020 Author Share Posted December 2, 2020 Real quick session tonight. Accessory work Leg extensions 1 warm up 200 lbs - 10x 215 lbs - 10x 230 lbs - 10x 245 lbs (stack) - 10x Leg Press Machine Calf Raises 1 warm up 300 lbs - 4 sets of 30x Preacher Curls 70 lbs - 8x 90 lbs - 8x 100 lbs - 8x 110 lbs - 8x 120 lbs - 8x 70 lbs - 20x biceps def getting stronger Lying Hamstring Curls 95 lbs - 10x 125 lbs - 10x 140 lbs - 10x 155 lbs - 10x Machine Crunches 125 lbs - 4 sets of 20x 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted December 3, 2020 Author Share Posted December 3, 2020 Great chest session tonight: Flat Barbell Bench Press 4 warm ups 260 lbs - 4 sets of 4x. All super easy 295 lbs - Super easy single 210 lbs - AMRAP. 16 reps and just couldn’t lock the 17th out at the very top. Close Grip Floor Press - Every rep paused 235 lbs - 3x 255 lbs - 3x 275 lbs - 3x Incline Barbell Bench Press 225 lbs - 5x 245 lbs - 5x 265 lbs - 4x Machine Pec Deck Flys 250 lbs (stack) - 4 sets of 10x 3 Quote Link to comment Share on other sites More sharing options...
Chez Posted December 7, 2020 Author Share Posted December 7, 2020 Competed in Gripmas 2020 held in Shelton CT. Great contest, lots of fun with great people. I still trained today even though I am super tired. I will give a write up about the contest when I have more energy. Today's training Standing Overhead Barbell Press 4 warm ups 190 lbs - 4 sets of 4x. Ya, I am tired. All of these felt way harder than they should 215 lbs - single. again, this weight should be easy for me but I had to actually try today 155 lbs - 18x AMRAP. I told the people near by I was probably going to phone the set in cause of how tired I was but my buddy challenge me to man up. Flat Barbell JM Presses 2 warm ups 145 lbs- 10x 155 lbs - 10x 165 lbs - 10x 175 lbs - 10x Standing Alternating Dumbbell Hammer Curls 35 lb DBs - 12x each arm 40 lb DBs - 12x each arm 45 lb DBs - 12x each arm 50 lb DBs - 10x each arm And I have to squat tomorrow............. 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted December 8, 2020 Author Share Posted December 8, 2020 I pushed squats another day cause I’m still beat up and I want to make sure I have the energy for them so just some light accessories tonight: Lat Pulldowns 170 lbs - 10x 180 lbs - 10x 190 lbs - 10x Machine Rear Laterals 110 lbs - 10x 120 lbs - 10x 130 lbs - 10x 140 lbs - 10x One Arm Machine Rows 75 lbs - 10x each arm 87.5 lbs - 10x each arm 100 lbs - 10x each arm 112.5 lbs - 10x each arm Machine Crunches 125 lbs - 4 sets of 20x 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted December 9, 2020 Author Share Posted December 9, 2020 Worked late last night (actually early this morning if you know what I mean) after the gym. Took a nap after work, ate real quick and hit a quick leg session. Another late night working tonight is coming up Barbell Squats 5 warm ups 290 lbs - 4 sets of 5x. All smooth 340 lbs - Super easy single 240 lbs - 15x AMRAP. If I really wanted I could have gotten 20 again but I’m tired and decided not to go all out with bench tomorrow Lying Hamstring Curls 95 lbs - 10x 125 lbs - 10x 140 lbs - 8x 155 lbs - 8x Leg Press Machine Calf Raises 1 warm up 320 lbs - 4 sets of 30x 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted December 10, 2020 Author Share Posted December 10, 2020 Great chest and bicep work tonight: Flat Barbell Bench Press 4 warm ups 260 lbs - 4x, 5x, 5x, 4x. All smooth and easy 300 lbs - super easy single 220 lbs - 15x AMRAP Barbell Floor Press - every rep paused 240 lbs - 3x 260 lbs - 3x 280 lbs - 3x Incline Barbell Bench Press 230 lbs - 3x 250 lbs - 3x 270 lbs - 3x Machine Pec Deck Flys (Palms Down) 250 lbs (stack) - 4 sets of 10x Preacher Curls 70 lbs - 10x 90 lbs - 8x 100 lbs - 8x 110 lbs - 8x 70 lbs - 20x Quote Link to comment Share on other sites More sharing options...
Chez Posted December 12, 2020 Author Share Posted December 12, 2020 (edited) Great AM session today Standing Overhead Press 4 warm ups 190 lbs - 4x, 5x, 5x, 4x 220 lbs - easy single 160 lbs - 15x AMRAP left a couple reps in the tank JM Press 2 warm ups 150 lbs - 10x 160 lbs - 8x 170 lbs - 8x 180 lbs - 8x Machine One Arm Bicep Curls 2 warm ups 155 lbs - 8x, 8x, 8x, 8x each arm 110 lbs - 20x each arm Edited December 12, 2020 by Chez 2 Quote Link to comment Share on other sites More sharing options...
Chez Posted December 12, 2020 Author Share Posted December 12, 2020 (edited) It was raining all day here. We were suppose to switch to sled work today. Because of the rain, we went to the gym and used their sled on their Astro turf track. We spent time experimenting with weight since this is a different sled on smooth flat surface while we are use to doing it outside on rough ground. did it two times down and back 3 different ways (holding a bar behind our back, holding a bar in front pulling backwards and a new way of pushing since this sled has those long posts for pushing). we plan on using this sled in the gym during the winter when it gets too cold and snows. Great workout Edited December 12, 2020 by Chez 2 Quote Link to comment Share on other sites More sharing options...
Chez Posted December 13, 2020 Author Share Posted December 13, 2020 Great session today: Deadlifts 5 warm ups 365 lbs - 5x, 6x, 6x, 5x 430 lbs - 1x. 315 lbs - 12x Slick 2.5” crusher several warm ups 140 lbs - 3 singles each hand 130 lbs - 3 doubles each hand 120 lbs - 3 triples each hand 120 lbs - 2 singles with 10 second holds each hand Lat pull downs with 2” grips 160 lbs - 8x 170 lbs - 8x 180 lbs - 8x 190 lbs - 8x Close Grip Pulley Rows with 2” grip 120 lbs - 10x 130 lbs - 10x 140 lbs - 10x 150 lbs - 10x 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted December 17, 2020 Author Share Posted December 17, 2020 (edited) Time to catch up in the log Tuesday 12/15/20 Leg Extensions 2 warm ups 200 lbs - 10x 215 lbs - 10x 230 lbs - 10x 245 lbs (stack) - 10x Lying Leg Curls 95 lbs - 10 x 125 lbs - 10x 140 lbs - 10x 155 lbs - 10x Machine Rear Laterals 120 lbs - 10x 130 lbs - 10x 140 lbs - 10x 150 lbs - 10x Leg Press Machine Calf Raises 1 warm up 300 lbs - 4 sets of 30x Front Levers fitness bar with 5 lbs on end and hand at start of knurling - 10x, 10x, 8x each hand Rear Levers fitness bar with 5 lbs on end and hand at start of knurling - 8x, 8x, 8x each hand Pronation/Supination Fitness bar with 4 clips on one end - 3 sets of 8x each hand Flask Wrist Curls 2.5 plate added to loading pin - 3 sets of 10x each hand Reverse Barbell Wrist Curls 40 lb Barbell - 3 sets of 15x Edited December 17, 2020 by Chez Quote Link to comment Share on other sites More sharing options...
Chez Posted December 17, 2020 Author Share Posted December 17, 2020 (edited) Great Chest Session Tonight: Barbell Flat Bench Press 4 warm ups 260 lbs - 4 sets of 5x 305 lbs - easy single 225 lbs - 12x and a spotted 13th rep AMRAP Close Grip Barbell Floor Press - every rep paused 245 lbs - 3x 265 lbs - 3x 285 lbs - 2x Incline Barbell Bench Press 225 lbs - 3x 250 lbs - 3x 275 lbs - 3x. real happy with that Machine Pec Deck Flys (Palms Down) 250 lbs (stack) - 4 sets of 12x One Arm Machine Bicep Curls 2 warm ups 170 lbs (stack) - 10x, 10x, 8x, 8x - strongest I have ever been on this machine 120 lbs - 20x each arm - measured my biceps for the first time in a long time Monday. I ordered one of those loop retractable measuring tapes. Previous biggest was 18.5" but I measured 19.25" cold so my arms are officially the biggest they ever have been. Really happy about that. I have been adding extra arm work and I want to hit 20" because it would be pretty cool to hit that. Also measured my forearms. Measured 16" cold and 16.25" after the wrist work Tuesday. Again the biggest I have ever measured. Training is going great right now. Below is a bicep picture after the wrist work with a pump Edited December 17, 2020 by Chez 5 Quote Link to comment Share on other sites More sharing options...
Kluv#0 Posted December 17, 2020 Share Posted December 17, 2020 Strong Incline after prior volume! How do you like the close grip floor press? 2 weeks ago I got pinned and had to play the air guitar -with pretty good amount of weight- to escape. 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted December 17, 2020 Author Share Posted December 17, 2020 21 minutes ago, Kluv#0 said: Strong Incline after prior volume! How do you like the close grip floor press? 2 weeks ago I got pinned and had to play the air guitar -with pretty good amount of weight- to escape. So far really liking it. I do it with my friend at his house so he can always spot me if I get pinned. We also set up an extra lower pin position that we can use if we cant lock the weight out to reach the higher pin position in a couple weeks I’m going to throw in some sling shot overload work after my normal bench press work. Really trying to strengthen my lock out 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted December 23, 2020 Author Share Posted December 23, 2020 Work has been killing me but I have been training. Here is a very quick run down saturday we started with sled work in the gym. 2 times down and back each of 4 ways for a total of 8 times down and back Barbell standing overhead press warm ups 190 lbs - 4 sets of 5x 225 lbs - insanely easy single. I was shocked how fast that moved. May be the easiest I have ever pressed 225 165 lbs - 15x. Real happy with that. I felt a couple in the tank also one hand flask pinch- going up to singles with 81 lbs each hand. Just restarting the cycle JM Presses - 4 sets pyramiding you with a top set of 185 for 8x One arm bicep curls - top set stacking the machine Monday squats warm ups 290 lbs - 5x, 6x, 6x, 5x 350 lbs - crazy easy single. Legs are getting stronger 245 lbs - 12x. Left a couple in the tank Right Hand MMS grippers up to super elite + cannon bumper one turn for singles tuesday lats pulldowns, one hand machine rows. Machine rear laterals. Hamstring curls, calf raises, machine bicep curls and the log is current. In the middle of my chest workout right now 1 Quote Link to comment Share on other sites More sharing options...
Chez Posted December 24, 2020 Author Share Posted December 24, 2020 (edited) Awesome chest workout tonight. I’m in a great groove: Flat Barbell Bench Press 4 warm ups 260 lbs - 5x, 6x, 6x, 5x 310 lbs - smooth single 230 lbs - 13x AMRAP. Real happy with that. next week I will Start addIng overload work with mark bells Sling shot Close Grip Barbell Floor Press - every rep paused 230 lbs - 3x 260 lbs - 2x 290 lbs - 2x Barbell Incline Bench Press 230 lbs - 3x 255 lbs - 2x 280 lbs - 2x. Felt great. Think I had another rep if I wanted but I’ll add more weight next week Machine Pec Deck Flys 250 lbs (stack) - 4 sets of 12x Edited December 24, 2020 by Chez 2 Quote Link to comment Share on other sites More sharing options...
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