SOUL upon entry: Make a deal with the devil [power/strength training log]

[KnightTemplar]

I mostly just mess around on my phone. Walk around a bit. Sometimes stretch a bit.

I take a book with me to read between sets. Partly because it's a university gym, which means there are a lot of hot girls walking around wearing outfits that could be repurposed as bikinis. If I'm reading my book, I can't be accused of perving on them

 

[DEVILsSON]

10/31/23
bw: 225lb
60 min

Deadlift:
DOH in boots:
135-5 reps
225-5 reps...felt way too heavy...
315-5 reps
405-1 rep....not too bad...held at top for a few seconds
+straps+open belt:
495-1 rep...came up fast
+barefoot+straps+open belt:
585-3+ reps...maybe had one more....+5 shrugs at the end
---felt way easier than the 585x2 I did last time...
---I used 1 olympic bumper plate per side and rest were hex plates...

----------------------
11/1/23
bw:225lb

NordicStick Hamstring Curls:
bw-10 assisted repsx3 sets

Sit Ups:
bw-30 reps x 2 sets

------------------
11/2/23
bw:225lb

Shoulder Width Push Ups:
bw-40+0 reps...had maybe a few more but not much more....

Short Stationary Lunges per Leg:
bw-20 reps/leg....very tough for me...started to burn

Swissies Close Grip Neutral Pull Ups:
bw-10+0 reps...controlled
---handles were moving

Hanging (elbows) Leg Raises:
bw-20+0 reps

-------felt tired today so skipped my heavy strength training workout

-------------------

11/6/23
bw:225lb

Bench:
135- 10 reps...suicide grip
225-10 reps...suicide grip
--quit here ...weight felt way too heavy

Bulgarian Split Squats using bench press bench:
bw-20+0 reps/leg

Standing DB Press:
50s-20+0 reps

Sohp:
135-16+0 reps....

----felt like trash today

------------

11/7/23
bw:225lb

Shoulder Width Pull Ups w/ ergonomic plastic grips(looped once around the bar)
bw-5 reps

Shoulder Width Pull Ups w/ ergonomic plastic grips(looped twice around the bar---handles closer to the bar w/ less loose rope)
bw: 10+0 reps....started as pull ups and finished as chin ups

Push Ups:
bw-54 reps....shoulder width..

Spanish Squats using my nordic curl:
bw-10+0 reps....I probably had more but it started to burn my quads...

Shoulder Width Pull Ups w/ ergonomic plastic grips(looped twice around the bar---handles closer to the bar w/ less loose rope):
bw:6-7 reps......left handle rope stitches coming apart on 6th rep and completely came off on 7th rep...I ended up coming down awkwardly to the floor and scraped/hit elbow against the metal door frame ....


I also tried another pair of very flimsy handles I got on Te.mu but those didn't even last 1 rep as the stiching on both ripped apart immediately

---------

11/8/23
Bw:225lb

Nordic strap door hamstring curls:
bw: 20 negatives(can't lower myself slow yet) +concetric with push off and actual contraction at top 1/3 of the ROM x3 sets

Close Grip Ergonomic pull up handles:
Chin Ups at the top:
bw-10 +0 reps ...with boots on

Neutral grip:
bw - 5+0 reps ...with boots on

Pull ups grip:
bw- 5+0 reps... with boots on
I realized my 2nd handles stitching was also half way ripped so I cut the threads completely and then made a knot with the material on both handles which seemed to hold ok.
---------------------------
11/9/23
bw:225lb

BW Short Stride Lunges: 20+0 reps / leg

BW Squats(shoulder width): 52+0 reps

BW Very Close Grip Chin Up: 13+0 reps....full ROM---chest to bar....controlled

BW Diamond Push Ups(hands directly under chest): 35+0 reps

 

[ROcknrollracing]

Dude I just ordered some BPC-157 in pill format. Tore a ligament in my pinky at a tournament. How many pills do you suggest per day?
https://www.amazon.com/dp/B0BDMTGS98?psc=1&smid=AFQSGTJDBM2DW&ref_=chk_typ_imgToDp

 

[DEVILsSON]

Dude I just ordered some BPC-157 in pill format. Tore a ligament in my pinky at a tournament. How many pills do you suggest per day?
https://www.amazon.com/dp/B0BDMTGS98?psc=1&smid=AFQSGTJDBM2DW&ref_=chk_typ_imgToDp

They don't specify the type of bpc157 it is. But you really want to make sure it's the newer 'arginate' salt ones and not the old 'acetate' ones. I tried the older formulation 3 years ago and it was 150$ down the drain. As a rule I'd also stay away buying peptides on Amazon.

I'd start with lowest dose to rule out any side effects or allergies. While 500mcg may be effective, you may want to consider taking it morning and night and possibly even doubling up morning and night due to lower bioavailability compared to the injectable ones. However it will go by very quickly so you'll need multiple bottles of it. I'd plan to take it for a month. My effective dose for golfer's elbow was 1mg (1000mcg) once a day for several weeks. It got noticeably better after a few days but it wouldn't completely heal for a few weeks.

 

[ROcknrollracing]

thanks as always!

actually a simple small dosage of collagen healed up a shoulder issue I had for like a year straight in a matter of days anecdotally. Ill for sure order more bottles of bpc though thats no issue. After this first one I will see if it has improved any.

 

[DEVILsSON]

These ones are good places to look around. Also peptidesciences is very good but their prices are outrageous.

https://peptidesworld.com/product/buy-bpc-157-arginate-capsules-5mg-99-purity/

https://www.limitlesslifenootropics.com/product/bpc-157-capsules-250mcg-per-capsule-60-capsules/

These ones don't explicitly say whether theirs are arginate salt or not but these are also trusted vendors and peptide central has 1mg per pill.

https://peptidecentral.net/products/bpc157

https://integrativepeptides.com/product/bpc-157-pure-timed-release/

Good luck with your recovery.

 

[DEVILsSON]

11/12/23
bw: 225lb

Bench:
135-10 reps...suicide grip
225-10 reps...suicide grip
+closed belt:
315-10+0 reps...bounced quite a bit on last 2 reps
+open belt:
275-15+0 reps...bounced quite a bit on last few reps...

Squats:
open belt:
135-10 reps
225-10 reps
closed belt:
315-5+0 reps...just felt super heavy today...slow solid reps..
---I tried using a bar pad I got off Te.mu...It was more comfortable and helped bar from rolling....

Bw Ham Curls(strapped to bench by ankles):
bw-10 assisted reps + partial negatives
----tried the strap that came with my Nordic Curl....it's not bad though I still prefer the Nordic Curls against the door

Sitted Leg Press Machine:
380(stack)-20 reps...very slow and controlled....still had some reps left

Tib Raises:
45lb - 12 reps
70lb - 8+2 reps
70lb - 6+0 reps
45lb- 12+8 reps...

Bw Lunges: (step forward and back)
bw- 20 reps/leg

--------

11/13/23 bw:225lb

Nordic Ham Curls: bw- 20 partials + assisted negatives

Diamond Push Ups: bw-31+0 reps

Close Grip Chin Ups(in gloves): bw- 12+0 reps....held static at the top on last rep for 5-10 sec...

-------

11/15/23
Bw:225lb

Stationary Lunges: Bw-22 +0 reps / leg Upper 1/3 ROM

Close Grip Chins Ups: Bw-20 reps(had a few more partials)+10 sec hold at the top..

Diamond Push Ups: Bw-38+0 reps

---------------------------

11/16/23
bw: 225lb

Nordic Hamstring Curls: w/ Purple Band from above(on pull up bar for assistance) bw-20 reps....slow down and up

Nordic Ham Curls: bw- 20 partials + assisted negatives

Wider Than Shoulder Width Pull Ups Hold At The Top Of ROM:
bw: ~30 seconds

bw: ~20 seconds

Close Grip Chin Up Hold At The Top Of ROM: bw: ~30 seconds ----------------------------------------------

11/17/23
bw: 225lb

Assisted Pistols(at home using pull up bar and bands) blue(25-50lb easiest band) : Holding band with 1 hand---I'll try sitting on the band like I've seen in YouTube videos another day

5 medium hard reps right leg 3 negatives down to butt on floor+assisted with off arm on concentric+2 more negatives and assisted after fell over....left leg

Purple band(50-75lb) medium band) 5 reps with right leg...butt to the floor and then get up...last couple reps had to brace a bit with off hand 5 reps with left leg.....butt to the floor...needed a lot of help

Spanish Squats using Nordic Curl Doorway : Feet Touching: bw-20+0 reps....very controlled with pause at the bottom ...

--------------------------

11/18/23
bw: 225lb

Assisted Pistols(at home using door anchor and bands) Purple band(50-75lb) medium band): Band under my glutes/butt
1 Pistol/leg...barely

Assisted Squats:
bw-80+0 reps...the burn got pretty bad...tapped out at 80...
----was bouncing out of the bottom with good form...

Assisted Pistols(at home using door anchor and bands) Purple band(50-75lb) medium band): Holding band with 1 hand
set 1:
1 rep right....
2+1 rep left
set 2:
10 reps right
9+1 reps...left...
---finally was able to get the form down....right was still easier...I also paused at the bottom on some reps...

I was using dollar door anchors I got off Te.mu which were very good. I used 2 of them to anchor my purple band....worked very well

www. te.mu. com/resistance-bands-door-anchor-attachment-secure-door-anchor-yoga-fitness-equipment-g-601099511902372.html
-----------------------------

11/22/23
bw:225lb

Assisted Pistols(at work using door anchor and bands) Purple band(50-75lb) medium band): Holding band with 1 hand:
bw-15 reps/leg ...was easier with right....maybe had a rep or two left...

Assisted Hamstring Curls with Purple band(50-75lb) medium band held with both hands overhead): did not secure feet this time :
bw-20 reps

Sit Ups with feet pinned by Nordic Strap:
bw-60+0 reps....

--------------------
11/23/23
BW:225LB

Close Grip Neutral Pulldowns with ergonomic grips:
205-10 reps....felt very heavy today
295(stack)-8+0 reps....moderate lower back help
---used one of the cable attachments I got of Te.mu(I got one for 20$ and one more for 10$) and overall it's more comfortable--it's right for 900lb however the hole was too small for the carabiner at my school gym so I had to borrow a smaller carabiner from another area----

Standing Rope Crunches with ergonomic grips:
100-25 reps...had a few more
----got it off Te.mu for like 13$ and likewise I was pleasantly surprised...also had to use a different carabiner...I'll probably buy a carabiner for these attachments...

Band Assisted Pistols (using a light blue band tube at my college gym rated maybe 25lb?): I had the tube around a vertical pole at about shoulder level:
--right leg: 5 reps....maybe had some more left
----left leg: 1+1 reps.... then 5+0 reps....lost balance on first attempt.....balance was a pain with my left leg...

Leg Press Machine:
380(stack)-22+0 reps...slow reps...ROM was a bit short at full extension of legs....

Very Close Grip suspended ergonomic climbing grips Chins(rotated from pull up or neutral into chins at the top):
bw: 12+0 reps...barely got it at the top to the chest....slow and controlled...full ROM...







11/25/23
bw:225lb

Assisted Pistols with blue band:
bw: 2 reps/leg
bw: 1 rep/leg

still sore...

 

[Stargazer Rex]

11/12/23
bw: 225lb

Bench:
135-10 reps...suicide grip
225-10 reps...suicide grip
+closed belt:
315-10+0 reps...bounced quite a bit on last 2 reps
+open belt:
275-15+0 reps...bounced quite a bit on last few reps...

Squats:
open belt:
135-10 reps
225-10 reps
closed belt:
315-5+0 reps...just felt super heavy today...slow solid reps..
---I tried using a bar pad I got off Te.mu...It was more comfortable and helped bar from rolling....

Bw Ham Curls(strapped to bench by ankles):
bw-10 assisted reps + partial negatives
----tried the strap that came with my Nordic Curl....it's not bad though I still prefer the Nordic Curls against the door

Sitted Leg Press Machine:
380(stack)-20 reps...very slow and controlled....still had some reps left

Tib Raises:
45lb - 12 reps
70lb - 8+2 reps
70lb - 6+0 reps
45lb- 12+8 reps...

Bw Lunges: (step forward and back)
bw- 20 reps/leg

--------

11/13/23 bw:225lb

Nordic Ham Curls: bw- 20 partials + assisted negatives

Diamond Push Ups: bw-31+0 reps

Close Grip Chin Ups(in gloves): bw- 12+0 reps....held static at the top on last rep for 5-10 sec...

-------

11/15/23
Bw:225lb

Stationary Lunges: Bw-22 +0 reps / leg Upper 1/3 ROM

Close Grip Chins Ups: Bw-20 reps(had a few more partials)+10 sec hold at the top..

Diamond Push Ups: Bw-38+0 reps

---------------------------

11/16/23
bw: 225lb

Nordic Hamstring Curls: w/ Purple Band from above(on pull up bar for assistance) bw-20 reps....slow down and up

Nordic Ham Curls: bw- 20 partials + assisted negatives

Wider Than Shoulder Width Pull Ups Hold At The Top Of ROM:
bw: ~30 seconds

bw: ~20 seconds

Close Grip Chin Up Hold At The Top Of ROM: bw: ~30 seconds ----------------------------------------------

11/17/23
bw: 225lb

Assisted Pistols(at home using pull up bar and bands) blue(25-50lb easiest band) :

5 medium hard reps right leg 3 negatives down to butt on floor+assisted with off arm on concentric+2 more negatives and assisted after fell over....left leg

Purple band(50-75lb) medium band) 5 reps with right leg...butt to the floor and then get up...last couple reps had to brace a bit with off hand 5 reps with left leg.....butt to the floor...needed a lot of help

Spanish Squats using Nordic Curl Doorway : Feet Touching: bw-20+0 reps....very controlled with pause at the bottom ...

Are the Spanish squats done via squatting with a Spanish lady on your back?

 

[DEVILsSON]

11/26/23
bw:225lb

Bench: 2 board
135-10 reps....TNG
225-10 reps....TNG
315-12+0 reps....TNG...took a bit to get in the groove...
335-10+0 reps....TNG...barely got last one locked out...
345-8+0 reps....TNG...barely got last one locked out...
225-24+0 reps....TNG.....




Tib Raises:
45lb plate: 20 reps
70lb plates: 10+0 reps...mediocre form...

-----had to cut workout short due to work ...

Spanish Squats with Nordic Curl at the door:
bw-10+0 reps....slow reps....

---

11/28/23
BW: 228LB

Pistols:
bw+80lb band from top of doorway: 1 rep/leg did not feel too good today

80lb band two arm shoulder presses: 10 reps

Push Ups on back of hands on knees: 10 reps...holy hell were these uncomfortable and I still could not go all the way down to the floor...I saw an image of Ross Enamait doing these with one arm....that's just insane...

Diamond Push Ups:
bw-40-42 reps ...(slightly lost count)...did a couple extra ....

--------

11/29/23
bw:228lb

Pistols assisted w/ blue band from top of door:
10 reps right leg
4, 7 reps left leg...lost balance on 5th and had to take a second. I realized I have less ankle mobility in my left leg so my foot wants to come up...

130lb bands from top of door frame with extension rope with ergonomic grip:

Standing Crunches: 30 reps
Standing Overhead Extensions: 10 reps

Close Grip Pull up attachment suspended on 2 door anchors(I read they supposedly can hold 350lb each):
bw-10+0 reps....surprisingly challenging as legs have to crawl against the door up and down
----feeling like I am coming down with a cold or something
------------------------------
12/1/23
bw:224-225lb

Bodyweight Squats w/ blue band under butt from top of doorway:
bw-50+0 reps
bw-50+0 reps...

Assisted Hamstring Curls on both portions of rom with blue band and bit of push off: bw - 10 reps...elbows touching floor close to the legs...

Spanish Squats with NordicStick: 10 reps...slow and paused at the bottom

 

[DEVILsSON]

12/2/23
bw: 222-223lb

Haven't taken creatine all week before today

Bench:
135-10 reps...very explosive...suicide grip
225-10 reps....very explosive....suicide grip
+2 board block+closed belt+wrist wraps:
315-10+0 reps....floor along left leg was wet? and my foot kept slipping..
---I ended up switching bench press stations at the 24hr fitness.
365-3+0 reps...TNG
365-3+0 reps...TNG
365-4+0 reps....TNG...maybe had 1 more...bounced quite a bit
315-9+1 reps...missed 10th rep racking it at the top...had to bring it down on low supports and slide out


Sohp w/ Dumbells:
70s-10+0 reps....closed belt
75s-6+0 reps...open belt...forgot to close it
80s-10+0 reps....closed belt

Tib Raises w/ DB:
60-20+ reps....held the DB in between ankles
75-20+ reps...
100-14+0 reps...partials
---definitely different than using my my Tib plate loaded device.....not sure how much of the weight I am actually lifting
--------------

12/4/23
bw: 224lb

Nordic Stick doorway hamstring curls:
bw- 20 reps....assisted eccentric and concentric
bw w/ assistance of 70lb cable from the top- 20 reps x 2 sets

Squats w/ green bands 75+lb each using 2 ergonomic double handles:
bw -10 reps
----------
12/5/23
bw: 225lb

Close Grip Ergonomic Chin Ups(handles moving around:
bw-4 reps...my left hamstring started cramping up so I had to stop
bw-~ 30 sec static hold in the top position
-----------------

Overhead press with the 2 green bands: 3+0 reps...
-----------------------
12/6/23

Sit Ups w/ Nordic Stick:
bw-60+0 reps
--short break
bw-40+0 reps...started fast and ran out of steam...
---------------------------

12/7/23
BW: 225lb

Bench:
135- 12 reps..explosive...
225- 25+0 reps...TNG----suicide grip
+gloves w/ straps+2 board block:
275-17+0 reps...TNG
315-8+0 reps...TNG...bounced...barely got last rep...

Tib Raises w/ 75lb DB: 30 reps....

----------------
12/8/23
bw:225lb

Chin Ups using ergonomic grips suspended on 2 anchors from above closed doorframe:
bw: 10+0 reps...glided up and down the door with no momentum....

Sit Ups w/ Nordic Stick:
bw-50+0 reps

Push Ups:
bw- 40+0 reps....

 

[DEVILsSON]

12/12/23
BW: 225LB


Squats:
bw-10 reps
135-10 reps
225-10 reps
315-5 reps...very awkward...each rep worse than the next...balanced bar unevenly on my back and set it up to deep down...
+open belt:
335-5+0 reps...much better....set it up high on my traps...maybe had a couple more reps
365-3+0 reps...maybe could have grinded out another rep....decent form
385-2+0 reps....not bad
405-1+0 rep....bar rolled forward to much....uneven stance...left foot a bit more forward and bar balanced unevenly on back ...

Leg Press Machine:
(380 stack) - 20 reps...slow reps...

----------------
12/13/23
BW: 225LB

Close grip pull ups(2-3 inches apart):
bw-8+0 reps

Nordic Strap Hamstring Curls:
bw-20 negatives both phases

Push Ups w/ some light bands:
bw-40+0 reps....

 

[KnightTemplar]

11/26/23
bw:225lb

Bench: 2 board
135-10 reps....TNG
225-10 reps....TNG
315-12+0 reps....TNG...took a bit to get in the groove...
335-10+0 reps....TNG...barely got last one locked out...
345-8+0 reps....TNG...barely got last one locked out...
225-24+0 reps....TNG.....

View attachment 1013319


Tib Raises:
45lb plate: 20 reps
70lb plates: 10+0 reps...mediocre form...

-----had to cut workout short due to work ...

Spanish Squats with Nordic Curl at the door:
bw-10+0 reps....slow reps....

---

11/28/23
BW: 228LB

Pistols:
bw+80lb band from top of doorway: 1 rep/leg did not feel too good today

80lb band two arm shoulder presses: 10 reps

Push Ups on back of hands on knees: 10 reps...holy hell were these uncomfortable and I still could not go all the way down to the floor...I saw an image of Ross Enamait doing these with one arm....that's just insane...

Diamond Push Ups:
bw-40-42 reps ...(slightly lost count)...did a couple extra ....

--------

11/29/23
bw:228lb

Pistols assisted w/ blue band from top of door:
10 reps right leg
4, 7 reps left leg...lost balance on 5th and had to take a second. I realized I have less ankle mobility in my left leg so my foot wants to come up...

130lb bands from top of door frame with extension rope with ergonomic grip:

Standing Crunches: 30 reps
Standing Overhead Extensions: 10 reps

Close Grip Pull up attachment suspended on 2 door anchors(I read they supposedly can hold 350lb each):
bw-10+0 reps....surprisingly challenging as legs have to crawl against the door up and down
----feeling like I am coming down with a cold or something
------------------------------
12/1/23
bw:224-225lb

Bodyweight Squats w/ blue band under butt from top of doorway:
bw-50+0 reps
bw-50+0 reps...

Assisted Hamstring Curls on both portions of rom with blue band and bit of push off: bw - 10 reps...elbows touching floor close to the legs...

Spanish Squats with NordicStick: 10 reps...slow and paused at the bottom

I use a Bench Blokz for my 2 board pressing. Durable, easy to put on and take off the barbell and great for people like myself who have shoulder issues or anyone who just wants to overload their bench.

 

[KnightTemplar]

Are the Spanish squats done via squatting with a Spanish lady on your back?

"Here lies the body of Mary Lee.
Died at the age of 103.
For fifteen years she kept her virginity.
Not a bad record for this vicinity".

 

[DEVILsSON]

12/14/23
bw: 225lb

Close Grip Neutral Ergonomic Grip Pulldowns:
160-10 reps
220-5 reps
250-5 reps
280-5 reps
320(295 stack+25lb plate): 4+0 reps
320(295 stack+25lb plate): 3+0 reps
320(295 stack+25lb plate): 2+0 reps..a ton of lower back...barely muscled these up
--ergonomic grips are nice

Tib Raises with 75lb DB: 35+0 reps

Standing Cable Rope (w/ ergonomic grips) Crunches:
120-20+0 reps...maybe had a few more....
----the ergonomic grip makes holding on so much easier....

-----------------

12/15/23
bw: 225lb


Spanish Squats standing on two yoga blocks:
bw - 10 rep...paused at the bottom


Squats standing on two yoga blocks:
bw-50+0 reps...bounced out of the bottom

Squats standing on two yoga blocks:
bw- 30+0 reps...paused at the bottom for multiple seconds

-----------

12/18/23
bw: 225lb

Close Grip Neutral Separate Ergonomic Handles suspended on 2 door anchors:
bw-2 reps+30 sec hold at the top
---very uncomfortable doing chin ups this way as the hands get dug into the door

Close Grip Chin Ups on doorway pull bar:
bw- 12+0 reps...

Wide Grip Pul Ups:
bw-6+0 reps

---was going to do bench today however the college gym is undergoing changes so they hauled away all the weights and will receive new ones in the coming week.....

-----------
12/19/23
bw: 225lb

Lunges with 30lb DBs on each shoulder:
bw-10 reps/leg

Wide Grip Pull Up Holds At The Top:
bw-~20 seconds

Bulgarian Split Squats:
bw-20+0 reps per leg
---balance on lunges and split squats was tough

Close Grip Neutral Chins:
bw-6+0 reps....slow up and down...these were tough....

-----------------------------

12/20/23
bw:225lb

One Arm Neutral Ergonomic Handle Pulldowns:
100-5 reps/arm ---slightly tweaked right arm
130-1 rep/arm
160-1 rep/arm
190-1+0 reps/arm....much easier with left...I was able to hold at the chest and do a slow eccentric phase...couldn't hit last inch or two with right and helped with left then controlled eccentric phase....I tweaked my right arm on the previous set or two and my grip was slipping as well...
--overall I liked using this handle...especially on the eccentric part of the lift so I will try to do more controlled negatives......

Leg Press Machine:
380(stack)--20 reps...close stance with feet on the upper part of the platform
380(stack)-30 reps....feet touching and on bottom part of the platform....first 10 reps were done with slow tempo...

----------------

12/21/23
bw: 225lb

Sitting Tib Raises with DB:
75-40ish reps....decided to randomly do this since main gym still has DBs up to 75s.

Since main college gym has no weights I remembered the old one by the track has a good bench and a rusty barbell with plates. Well they cleared out almost all plates there as well. I was able to find different types of plates 4 -45s, 4-35s, 2 or 4 10s and maybe 2 -5s. There were also a couple short preloaded barbells.

Bench:
135-10 reps...paused....suicide grip
225-10 reps...paused....suicide grip
2 board:
315-12+0 reps....TNG...bounced a ton on last couple reps...
---shoulders were rough....
-----I really like this bench...too bad they won't put it in main gym

Standing Curls with straight short bar:
50-10 reps....left forarm was hurting...possibly minor tendinitis....
---been taking 1mg of bpc157 last couple days to keep my shoulder and elbow pain at bay...

 

[DEVILsSON]

12/24/23
bw:223lb

Partial ROM Squats: (somewhere between quarter and half:
bw: 10 reps
135-10 reps
225-10 reps
315- 10 reps
+open belt: (somehow I dropped a couple pounds yet couldn't close the belt)
405-10 reps....close to failure
455-5+0 reps...

Sohp w/ barbell:
135-10 reps
185-6+1 reps...got it halfway on 7th rep

Sohp w/ DBs:
85s-6+0 reps....

Glute/Ham Station:
bw-10 reps

--lifted at a sister campus today
---they got a nice set up here with lots of power racks, DBs to 120s, glute-ham stations, etc.

------------

12/26/23
bw: 223lb
28 hour fast on Monday

One Arm Neutral Ergonomic Handle Pulldowns:
100-5 reps/arm -
160-1 rep/arm...had maybe a couple more but left especially was totally fried...
160-1 assisted rep each arm(helped to bring the weight to chest with 2nd arm then held at chest for about 10 seconds with one arm and then slowly raised the weight back up with one arm).

Two Arm Close Grip Neutral Pulldowns(gym attachent):
295(stack)-8+0 reps....used moderate lower back ...touched chest on each rep...barely got last rep...
220-12+0 reps....controlled every rep and with minimal lower back.....barely got last rep..

 

[DEVILsSON]

12/29/23
BW: 225LB


Bench:
45-10 reps
135-10 reps....suicide grip
225-10 reps....suicide grip...paused
275-1 rep...paused
325- 5 reps...paused...had maybe 1-2 more
---done in new Rogue power rack and bench
-felt a bit uncomfortable and was paranoid about hitting the racking pins....it will take a bit of time to get comfortable and adjust to it...

Incline Bench:
135-10 reps....paused.....relatively higher incline
185-10 reps....paused...lowered incline a bit
225-14+1 reps....paused...failed at the bottom on 15th...lowered incline a bit more
---used same power rack station
-----the new set up is nice....our campus weight room got rid of two old power racks and 2 bench presses as well as a bunch of stand alone beat up benches for new Rogue gear and it's nice....the barbells are beautiful....only minor gripe is that the bumper plates are a bit thick so it'll probably be a challenge fitting anything over 585 on there....but that's not going to be a problem for essentially anyone there....

-I started running Motsc peptide and that stuff is nice....it improved my energy levels and sleep....so far I've gone through about 20mg ...after seeing the benefits I ordered some more on sale ...this may be most noticeable benefit after b.pc1.57. It seems to improve both aerobic and strength performance.

The mitochondrial signaling peptide MOTS-c improves myocardial performance during exercise training in rats - Scientific Reports

Cardiac remodeling is a physiological adaptation to aerobic exercise and which is characterized by increases in ventricular volume and the number of cardiomyocytes. The mitochondrial derived peptide MOTS-c functions as an important regulator in physical capacity and performance. Exercise...

www.nature.com

https://www.sciencedirect.com/science/article/pii/S0925443921000594

MOTS-c Serum Concentration Positively Correlates with Lower-Body Muscle Strength and Is Not Related to Maximal Oxygen Uptake—A Preliminary Study

The mitochondrial open reading frame of 12S rRNA-c (MOTS-c) is a mitochondrial-derived peptide that regulates the nuclear genome during stressful conditions such as hypoxia, which is typical of exercise and training. We aim to mainly investigate the relationship between serum MOTS-c...

www.mdpi.com

"MOTS-c Serum Concentration Positively Correlates with Lower-Body Muscle Strength and Is Not Related to Maximal Oxygen Uptake—A Preliminary Study "

Mitochondria-derived peptide MOTS-c: effects and mechanisms related to stress, metabolism and aging - Journal of Translational Medicine

MOTS-c is a peptide encoded by the short open reading frame of the mitochondrial 12S rRNA gene. It is significantly expressed in response to stress or exercise and translocated to the nucleus, where it regulates the expression of stress adaptation-related genes with antioxidant response elements...

translational-medicine.biomedcentral.com

 

[DEVILsSON]

1/1/24
bw: 225lb

--been having symptoms of high blood pressure today so decided against deadlifts ....which may have been a mistake....last 2 days I took 500mcg of c.j.c1295 and ip.a,morelin before sleep...not sure if that's what caused it....both are HGH secretagogue peptides....I haven't had this happen before....

Sohp:
135-10 reps
185-10 reps....maybe had 1-2 more....this surprised me as I was going for 6-8 based on how shitty I felt today...I was honestly going to skip lifting completely....
235-1+0 reps....grinded it out....through midway...

Close Grip Neutral One Arm Pulldowns on Two Arm Ergonomic Handle:
100-5 reps/arm---easy
160-1 rep/arm---easier with left
190-1+0 rep/arm----easier with left
205-1 negative/arm---helped lower with off arm-----was able to pause a couple inches off chest with right arm and was not able to pause at all with left arm....controlled negative...

Close Grip Neutral Two Arm Pulldowns on Two Arm Ergonomic Handle:
295(stack)-6+0 reps....slightly tweaked right shoulder/lat on last rep...

-------

1/7/24
bw: 228lb

Quarter Squats(1/4-1/3):
135-10 reps
225-10 reps
315-10 reps
+open belt:
405-10+0 reps...narrowish stance...felt more in quads
15-20 min rest
405-10+0 reps....wider stance...felt more in hips
15-20 min rest
405-10+0 reps....wider stance...felt more in hips
---was thinking of doing something else but wasn't feeling too well so just decided to grind out a squat workout...
---trying to get used to having 405 on my back...my wrists were aching afterwards
----I'll maybe do another couple partial rep squat workouts and then try to do full ROM...

-----------------

1/8/24
bw: 228lb

Bench:
135-10 reps...suicide grip...felt heavy
225-10 reps...suicide grip...paused...very heavy

2 board:
315-12+0 reps...TNG....bounced....barely got last rep...

Standing Rope Crunches(regular gym attachment):
100-20 reps
100-20 reps
100-20 reps

---feels like I am fighting off a flu/cold....

 

[DEVILsSON]

1/10/24
BW: 228-230LB
-haven't taken creatine in a couple days

Sohp:
135-10 reps
185-8+0 reps...nothing on 9th...still felt sore in the shoulders

Push Press:
235-0 reps...missed the lockout/catch/whatever at the top
235-1+0 reps...almost looked like a crappy jerk...
255-1+0 reps....slight lockout at the top so some jerk/push press variation
135-5 reps...felt too light

Close Grip Neutral One Arm Pulldowns on Two Arm/Hand Ergonomic Handle:
100-5 reps/arm---
160-1 rep/arm---
220-1 negative (help on eccentric with other arm)--was able to fight the weight on the way back up a bit but it wasn't super controlled....I wasn't able to just hold the weight at the chest
5 min rest
220-1 negative (help on eccentric with other arm)--was able to fight the weight on the way back up a bit but it wasn't super controlled....I wasn't able to just hold the weight at the chest as last negative

175-2+0 reps.../arm....left was considerably easier...

Sitting High Incline Cable Presses:
60s(160lb) -10 reps
80s(180lb) -10 reps
100s(200lb)-8+0 reps...

Front Squats:
135-3 reps...narrowish grip....didn't have shoulder flexibility to rack the weight properly
135-1 rep...tried widest grip...still didn't have shoulder mobility to rack the weight...

 

[DEVILsSON]

1/14/24
bw: 228-230lb

Bench press in rack:
135-10 reps...paused....suicide grip
225-10 reps...paused....suicide grip...moderately tough

2 board:
315-13+0 reps..TNG
275-20+0 reps...TNG

Standing DB Press:
85s-8+0 reps...leaned back a lot...barely got last rep
75s-10+0 reps......

One Arm Free Hangs:
set 1: 1 rotation in each direction
set 2: 1 rotation in each direction
set 3: 1 rotation in each direction
--grip gave out....left elbow was hurting...
----read this is a good way to strengthen shoulders/rotator cuff muscles and work towards 1 arm pull up...also put a lot of pressure on elbow and forearm...

---------------------

1/15/24
bw: 228-230lb

Squats:
bw- 10 reps
135-10 reps...good form...had a nice groove going
225-10 reps...good form....felt good
315-8+0 reps...last 2 reps I grinded out...was slightly losing back tightness and going forward...
+open belt:
365-2+0 reps...grinded out 2nd rep...
405-1+0 rep...lost back tightness and went forward a bit....grinded it out...overall not horrible
275-6+0 reps...my quads were super sore right at the knees...possibly still sore from last week..


Sitted Leg Press Machine:
380(stack)-20 reps...very slow and controlled....still had some reps left

Did a couple sets of rotator cuff exercises with band--
====

1/21/24
bw: 228-230lb

Bench:
135-12 reps...suicide grip...explosive reps
225-10 reps...suicide grip...explosive reps
+slingshot+2 board+open belt:
315-13+0 reps...maybe had 1 more with spotter...TNG
2 board +open belt:
315-7+1 reps...missed pin with left hand on last rep..TNG...set it down on lower pin
closed belt:
315-4+0 reps...TNG...maybe had 1 more with spotter

Hanging One Arm Overhand Grip w/ strap:
bw-3-5 sec while freely turning in each direction
bw-3-5 sec while freely turning in each direction
bw-3-5 sec while freely turning in each direction
----took a bit to get the strap to cinch tightly....1st rep with right hand was cut short...

Sitting Upper Bench Machine w/ rotating separate handles:
250(stack)-6+0 reps

Sitting Upper Bench Machine:
200(stack)-8+2 reps...cheated on last 2 reps...

Sit Ups on slightly declined bench:
bw-20 reps
bw-20 reps...

 

[DEVILsSON]

1/26/24
bw: 228-230lb

Squats:
bw- 10 reps
135-10 reps...good form...had a nice groove going
225-10 reps...good form....felt good
275-10 reps...smooth...good form..had at least a couple more...>TNG...good bounce out of the bottom...
295-10+0 reps...GMed last 1-2 reps a bit but still decent form./.....
---high bar....and bounced out of the bottom...this may be my strongest form...

Sitting High Incline Cable Presses:
120s(240lb) -10+0 reps
140s(280lb) -8+0 reps...leaned a bit more back into the seat
160s(320lb)-6+0 reps...leaned a bit more back into the seat
--2nd highest setting...almost sitting shoulder presses...

Single Leg Kettlebell Tib Raises:
25lb - 20+0 reps...each leg

100lb Gripper I got from Ali for 3$:
50 reps each hand....I used to have a similar looking 150lb(as well as 200, 250 and 300 versions). I used to be able to do around 100 reps with the 150 lb one iirc....
-----------

1/29/24
bw: 230lb

Grippers:
Easy #3 - either closed or came very close with right hand...got within a cm with my left
100#(3$ on Ali)- not sure what it's rated but it's the easiest gripper I have probably up there with COC Trainer. I have T and used to have #150. -
---60 reps with both hands....right was easier
------20 reps close to failure with just index and middle fingers...