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Chez vs The MM8: Whatever it takes


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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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Starting to feel real......  

Still training. Just got off track with the log as I adjust my workouts at my friends home gym and the fitness center in my building. Today I attempted my 199 Rated GHP 9 for the first time ever. I di

Still alive and still training. I never stopped. Work and my personal life got crazy so I took some time off from logging. My strength is really coming back though. Almost full strength on pressing mo

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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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pancho_grip_lift
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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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%.  

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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

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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 

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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!

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pancho_grip_lift
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!!

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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

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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

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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 by Chez
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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 by Chez
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  • 2 weeks later...

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 by Chez
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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 

 

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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

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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.............

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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

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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

 

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