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Chez vs The MM8: Whatever it takes


Chez

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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

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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

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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

 

 

 

92B3061A-F9AC-48BF-8296-DCF90A665099.jpeg

Edited by Chez
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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:

 

F1DB7ACE-4F83-4F42-BDB4-6C8D8E51D622.jpeg

Edited by Chez
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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 

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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

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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 

 

55CBE3A2-7B0C-49AF-BB8A-EE05E3C06B7B.jpeg

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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 by Chez
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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

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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 by Chez
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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 by Chez
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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 by Chez
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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 

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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.

 

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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 

 

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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

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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 

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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 

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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 

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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 by Chez
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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 by Chez
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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. 

F97ED47F-95F6-4D93-A606-D36FE6F0B76E.jpeg

Edited by Chez
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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. 

F97ED47F-95F6-4D93-A606-D36FE6F0B76E.jpeg

Huge :rock. Ready for a new bench PR

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17 minutes ago, pancho_grip_lift said:

Huge :rock. Ready for a new bench PR

Can’t wait!

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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:

C7E23954-777C-4087-83C6-80E138C02B45.jpeg
 

 

Edited by Chez
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