PR Devil's power/strength training log

[DEVILsSON]

5/18/25
bw: 220lb

Squats:
bw-10 reps
135-10 reps
225-10 reps
+open inzer lever belt:
315-12 reps...felt like I had a couple more....went deep
+closed belt:
365-3+0 reps....weight didn't feel heavy but I had a hard time keeping it from rolling

ATG Front Squats:
135-5 reps
225-5+0 reps...almost dumped it on 5th rep...was able to just keep it up with brute strength with left arm
245-2+1 reps...dumped it at the bottom on third rep....lost my grip...
--never felt this good with front squats..
----went ATG on all reps....

----felt super stiff and tired today but overall a very solid workout...
-----despite gaining back the weight my belt felt completely fine when I closed it....
-----been taking 20g of creatine every few days on top of my MB, melatonin, etc....my wolverine stack is helping with the bit of tendinitis from all the pull ups and chin ups...knocked that shit right out....
--------------
5/19/25
bw: 220+lb

Assisted Close Grip Chin Ups: - 2 purple bands
bw-24+0 reps

Assisted Wide High Pull Ups: - 2 purple bands
bw-12+0 reps...last two reps were rough

Assisted Close Neutral Grip Chin Ups: - 2 purple bands
bw-14+0 reps...

---Tried doing some handstand push up holds with two purple bands around waist but had nothing
---------------------
5/20/25
bw: ~220lb

Shoulder Width Pull Ups:
bw-5 reps---start of shift

Sitting Hoist Leg Press Machine Calf Raises:
300-10+0 reps
320-10+0 reps
340-10+0 reps...

Sitting Hoist Leg Press Machine Single Leg Presses:
340-10 reps/leg
360-10 reps/leg
380(stack)-10 reps/leg
---quarter reps...did them controlled

Sitting Hoist Leg Press Machine Single Leg Presses:
380(stack)-10+0 reps
----half reps....slid the seat as far back as I could.....left leg was close to failure...right maybe had another rep or two...

Wide Grip Assisted Pull Ups:
bw-18+0 reps....w/ 2 purple bands ---used the work gym station and bands
---in uniform and boots

Shoulder Width Pull Ups:
bw-8+0 reps....in the office... end of shift

---------------------
5/21/25
bw: 220lb

Hanging Knee Raises:
bw-10+0 reps
bw-10+0 reps...
bw-10+0 reps

------------
5/23/25
bw: 220lb

Bench Press(power rack per usual)
135-10 reps...paused 1-2 sec each rep...suicide grip
225-10 reps...paused 1-2 sec each rep...suicide grip
275-14+0 reps....TNG...big bounce on last couple reps...suicide grip
315-7+0 reps......TNG...suicide grip
365-1+0 rep......TNG....unracked unevenly...had trouble getting the weight off the pins...lost a bit of tightness....slightly tweaked left tricep...
----used leather palm protector straps with bit of wrist support

Hanging (Slieeves) Leg Raises:
bw-10+0 reps x3 sets ..touched shins to crossbar
---did these on a power rack

---took forever today ...I decided to lift after working six hour extra shift....was sitting in the weight room for several hours afterwards.....rested a long time between bench sets...probably close to an hour between work sets....I initially was going home but then forgot something and came back and once back decided to do something at the work gym...i guess something is better than nothing....
------------------------
5/26/25
bw: ~220lb

----at some point during the previous workout I managed to strain my left tricep, lat, trap, and god knows what else in my upper back. I've been taking the wolverine stack last couple days and it made a huge difference....I also tried cupping therapy on my tricep and holy hell I have a huge bruise there now....

All the talk in the main thread made me want to go and try to do front squats...

Front Squats:
bw-10 reps
135-5 reps
185-1 rep
+open inzer lever belt:
235-2+0 reps...maybe had another rep
265-1+0 rep....it didn't feel heavy but it started rolling forward and I had to use brute strength to keep it up....not good...I believe I hit parallel....


+closed belt:
275-1+0 reps.....felt lightish....I believe I hit parallel though unclear on video....I bounced out of the bottom..



---i had the phone set up at a 45 degrees to the rack...I set it up on plyo platforms....don't know if the angle affected how the depth looked..

Shoulder Width Pull Ups:
bw-12+0 reps...chin over the bar.....kipped on last few reps...
---2 inch bar(top of the power rack).....I couldn't wrap my hands over the bar...

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

5/27/25
bw: 220lb
8 min

Wide Grip Pull Ups: w/ 1 purple band
bw-14+2 reps...standing on band with both feet

L-Sit on wooden parallettes:
bw-16-17 sec

Wide Grip Push Ups with forward movement (like for pike ) on wooden parallettes:
bw-20+0 reps....maybe had 1-2 more reps...
------set up wooden handles at 45 degree and supported by doorframe(to prevent sliding)----went forward then down as far as ROM


-----------------
5/29/25
bw: 220lb

Front Squats:
bw-10 reps
135-5 reps
185-1 reps
225-1 rep
+open inzer lever belt:
275-1+0 rep...had to keep bar from rolling off with left hand with just brute strength....
+closed belt:
295-0+1 reps...dumped it at the bottom....lost it with left hand...
--had absolutely nothing and like a moron slightly hyperextended my wrists and strained my forearm...I couldn't hold a weight plate with my left hand afterwards....I am so mad at myself because I don't know if I can lift Sunday like I planned...deadlifts are out and probably Sohp....I should have just done bench like I initially planned...
----wrist and shoulder mobility/flexibility are definitely issues. I suspect my wrists are probably the bigger issue...

Unsupported Leg Raises/Lifts while sitting on a bench:
bw-20 reps x4 sets...
----had my knees a bit more bent on the first couple sets....then tried to straighten out my knees as much as I could on last couple sets...

----------------
6/1/25
bw: 220lb

--after three days of bpc and tb500 my forearm is around 75-80%. This stuff is amazing...

Leg Raises on a slanted backsupported dip platform:
bw-22+0 reps
bw-20+0 reps...used a lot of the support to throw up my legs...did this set at the very end

Precor Sitting Crunch Machine:
100-20 reps
160-10 reps
205(stack)-10+0 reps...close to failure...

Life Fitness Sitting Pec Deck Machine:
205-10+0 reps...close to failure

Hammer Strength Shoulder Press: Sitting
100x2: 10 reps....
---was going to try to max it out but forgot to come back

Life Fitness Wide Grip Assisted No Grip Pull Ups:
55lb: 1+0 rep...forearms started cramping...
100lb(more assistance)-2+0 reps + 6 reps holding the bar

Sitting Cable Pull Downs:

Wide/Shoulder Width Neutral Handles(solid piece):
225-5 reps
300-4+0 reps... slippery handles...

Close Supinated (Chin) Grip:
300-8+0 reps...grip started slipping...had to regrip on last rep....

--------------
6/5/25
bw: 220lb

Bench:
suicide grip
135-10 reps...paused
225-10 reps...paused
275-14+1 reps....TNG...bounced the shit out of the last few reps and just missed lockout on last rep but managed to rack it
325-7+0 reps....TNG....very solid reps....my hips were spasming a bit so it was tough to dig my feet underneath me....overall I was very happy with the set...

Standing KB Presses by handles upside down:
2x15 lb -10 reps....my left hand at the wrist was shaking from start to finish
---did this set before my 275 bench...

----had a tough week despite only working two days...one of our part time guys shot himself...everyone is in shock...was such a nice and kind man....marriage issues got to him....I literally spoke to him less than a day before it happened for a work related issue...

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

 

[DEVILsSON]

6/10/25
bw: 220lb

Squats:
bw-10 reps
135-10 reps
225-10 reps
+closed inzer belt:
315-10+0 reps...maybe had a couple more reps but gassed out...
365-3+0 reps...lost weight forward on 3rd rep and was borderline shocked i was able to unstaple myself and get it up...

---my wrists felt super stiff ...
------tried a new pull up variation of using my two handed handle attachment(I got 2 of them on Ali) over the pull up bar which worked quite nicely......

Pull ups:
bw- 6 reps...alternating sides at the top

Rows:
bw-14+0 reps ..alternating sides at the top
--knees bent towards stomach

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

6/11/25
bw: ~220lb

Close Grip Ergonomic Neutral Attachment:
bw-4 reps....in full uniform/boots/jacket
-30 min break
bw-6 reps....in full uniform/boots/jacket
-30 min break
bw-10+0 reps....in full uniform/boots..barely got last rep....right hamstring started cramping a bit
bw-8+0 reps....in full uniform/boots
--couple hour break
bw-8+0 reps....in full uniform/boots
--45 min break
bw-11+1 reps...in shorts/tshirt---just missed touching top of the doorway to the shoulder....

--used plastic palm protectors for all but the first couple sets....
----

--all reps done slow and controlled up and down....alternated sides at the top
------------------

 

[DEVILsSON]

6/16/25
bw: ~220lb
90 min

Bench Press(in power rack):

135-10 reps...suicide grip...1-2 sec pause...focusing on leg drive
225-10 reps...suicide grip...1-2 sec pause...focusing on leg drive
275-1 rep...suicide grip...1-2 sec pause...focusing on leg drive

335-1 rep.......1-2 sec pause

365-3+0 reps....TNG......first rep was a bit uneven....last two reps were much better...I'd maybe had one more if I had a spotter...

385-1+0 reps...TNG....lost my back tightness tracking to unrack the weight and weight was a bit uneven but overall it wasn't too tough....I think we a spotter I can get two..

----my hips/glutes started spasming on the side last two sets prior to unrack...I tried doing a bit of stretching to help get into a good position...it was worst on the last set...

315-8+0 reps....TNG ....fairly solid reps...



---used wrist straps+palm protectors ('no pain no gain' ones I have)

---wanted to go lift last couple days but just felt sore so skipped.... I still took 15-20g of creatine and 3g cetrulline....

----Amazon vendor only shipped me one of the kettlebells...looks like they oversold so not sure if I'll get refund for one of them or what....bit of a bummer...

 

[MilkManUK]

5/18/25
bw: 220lb

Squats:
bw-10 reps
135-10 reps
225-10 reps
+open inzer lever belt:
315-12 reps...felt like I had a couple more....went deep
+closed belt:
365-3+0 reps....weight didn't feel heavy but I had a hard time keeping it from rolling

ATG Front Squats:
135-5 reps
225-5+0 reps...almost dumped it on 5th rep...was able to just keep it up with brute strength with left arm
245-2+1 reps...dumped it at the bottom on third rep....lost my grip...
--never felt this good with front squats..
----went ATG on all reps....

----felt super stiff and tired today but overall a very solid workout...
-----despite gaining back the weight my belt felt completely fine when I closed it....
-----been taking 20g of creatine every few days on top of my MB, melatonin, etc....my wolverine stack is helping with the bit of tendinitis from all the pull ups and chin ups...knocked that shit right out....
--------------
5/19/25
bw: 220+lb

Assisted Close Grip Chin Ups: - 2 purple bands
bw-24+0 reps

Assisted Wide High Pull Ups: - 2 purple bands
bw-12+0 reps...last two reps were rough

Assisted Close Neutral Grip Chin Ups: - 2 purple bands
bw-14+0 reps...

---Tried doing some handstand push up holds with two purple bands around waist but had nothing
---------------------
5/20/25
bw: ~220lb

Shoulder Width Pull Ups:
bw-5 reps---start of shift

Sitting Hoist Leg Press Machine Calf Raises:
300-10+0 reps
320-10+0 reps
340-10+0 reps...

Sitting Hoist Leg Press Machine Single Leg Presses:
340-10 reps/leg
360-10 reps/leg
380(stack)-10 reps/leg
---quarter reps...did them controlled

Sitting Hoist Leg Press Machine Single Leg Presses:
380(stack)-10+0 reps
----half reps....slid the seat as far back as I could.....left leg was close to failure...right maybe had another rep or two...

Wide Grip Assisted Pull Ups:
bw-18+0 reps....w/ 2 purple bands ---used the work gym station and bands
---in uniform and boots

Shoulder Width Pull Ups:
bw-8+0 reps....in the office... end of shift

---------------------
5/21/25
bw: 220lb

Hanging Knee Raises:
bw-10+0 reps
bw-10+0 reps...
bw-10+0 reps

------------
5/23/25
bw: 220lb

Bench Press(power rack per usual)
135-10 reps...paused 1-2 sec each rep...suicide grip
225-10 reps...paused 1-2 sec each rep...suicide grip
275-14+0 reps....TNG...big bounce on last couple reps...suicide grip
315-7+0 reps......TNG...suicide grip
365-1+0 rep......TNG....unracked unevenly...had trouble getting the weight off the pins...lost a bit of tightness....slightly tweaked left tricep...
----used leather palm protector straps with bit of wrist support

Hanging (Slieeves) Leg Raises:
bw-10+0 reps x3 sets ..touched shins to crossbar
---did these on a power rack

---took forever today ...I decided to lift after working six hour extra shift....was sitting in the weight room for several hours afterwards.....rested a long time between bench sets...probably close to an hour between work sets....I initially was going home but then forgot something and came back and once back decided to do something at the work gym...i guess something is better than nothing....
------------------------
5/26/25
bw: ~220lb

----at some point during the previous workout I managed to strain my left tricep, lat, trap, and god knows what else in my upper back. I've been taking the wolverine stack last couple days and it made a huge difference....I also tried cupping therapy on my tricep and holy hell I have a huge bruise there now....

All the talk in the main thread made me want to go and try to do front squats...

Front Squats:
bw-10 reps
135-5 reps
185-1 rep
+open inzer lever belt:
235-2+0 reps...maybe had another rep
265-1+0 rep....it didn't feel heavy but it started rolling forward and I had to use brute strength to keep it up....not good...I believe I hit parallel....


+closed belt:
275-1+0 reps.....felt lightish....I believe I hit parallel though unclear on video....I bounced out of the bottom..



---i had the phone set up at a 45 degrees to the rack...I set it up on plyo platforms....don't know if the angle affected how the depth looked..

Shoulder Width Pull Ups:
bw-12+0 reps...chin over the bar.....kipped on last few reps...
---2 inch bar(top of the power rack).....I couldn't wrap my hands over the bar...

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

5/27/25
bw: 220lb
8 min

Wide Grip Pull Ups: w/ 1 purple band
bw-14+2 reps...standing on band with both feet

L-Sit on wooden parallettes:
bw-16-17 sec

Wide Grip Push Ups with forward movement (like for pike ) on wooden parallettes:
bw-20+0 reps....maybe had 1-2 more reps...
------set up wooden handles at 45 degree and supported by doorframe(to prevent sliding)----went forward then down as far as ROM


-----------------
5/29/25
bw: 220lb

Front Squats:
bw-10 reps
135-5 reps
185-1 reps
225-1 rep
+open inzer lever belt:
275-1+0 rep...had to keep bar from rolling off with left hand with just brute strength....
+closed belt:
295-0+1 reps...dumped it at the bottom....lost it with left hand...
--had absolutely nothing and like a moron slightly hyperextended my wrists and strained my forearm...I couldn't hold a weight plate with my left hand afterwards....I am so mad at myself because I don't know if I can lift Sunday like I planned...deadlifts are out and probably Sohp....I should have just done bench like I initially planned...
----wrist and shoulder mobility/flexibility are definitely issues. I suspect my wrists are probably the bigger issue...

Unsupported Leg Raises/Lifts while sitting on a bench:
bw-20 reps x4 sets...
----had my knees a bit more bent on the first couple sets....then tried to straighten out my knees as much as I could on last couple sets...

----------------
6/1/25
bw: 220lb

--after three days of bpc and tb500 my forearm is around 75-80%. This stuff is amazing...

Leg Raises on a slanted backsupported dip platform:
bw-22+0 reps
bw-20+0 reps...used a lot of the support to throw up my legs...did this set at the very end

Precor Sitting Crunch Machine:
100-20 reps
160-10 reps
205(stack)-10+0 reps...close to failure...

Life Fitness Sitting Pec Deck Machine:
205-10+0 reps...close to failure

Hammer Strength Shoulder Press: Sitting
100x2: 10 reps....
---was going to try to max it out but forgot to come back

Life Fitness Wide Grip Assisted No Grip Pull Ups:
55lb: 1+0 rep...forearms started cramping...
100lb(more assistance)-2+0 reps + 6 reps holding the bar

Sitting Cable Pull Downs:

Wide/Shoulder Width Neutral Handles(solid piece):
225-5 reps
300-4+0 reps... slippery handles...

Close Supinated (Chin) Grip:
300-8+0 reps...grip started slipping...had to regrip on last rep....

--------------
6/5/25
bw: 220lb

Bench:
suicide grip
135-10 reps...paused
225-10 reps...paused
275-14+1 reps....TNG...bounced the shit out of the last few reps and just missed lockout on last rep but managed to rack it
325-7+0 reps....TNG....very solid reps....my hips were spasming a bit so it was tough to dig my feet underneath me....overall I was very happy with the set...

Standing KB Presses by handles upside down:
2x15 lb -10 reps....my left hand at the wrist was shaking from start to finish
---did this set before my 275 bench...

----had a tough week despite only working two days...one of our part time guys shot himself...everyone is in shock...was such a nice and kind man....marriage issues got to him....I literally spoke to him less than a day before it happened for a work related issue...

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

Sorry to hear about your colleague, that's rough.

 

[DEVILsSON]

6/22/25
bw: ~220lb
60-70 min

Deadlifts:
DOH in tennis shoes:
135-10 reps
225-10 reps
315-5 reps..
405-1 rep......grip was slipping...weight felt light..hands were sweaty which made holding weight feel way harder than it should have been..
--ring finger was hurting again...

+no pain no gain palm protector/straps:
495-1 rep
+open inzer lever belt:
585-1 rep...quite light...slightly tweaked left hamstring...but it seemed to pass...

+closed inzer lever belt+barefoot:
675-0+1 reps... got it maybe a few inches off the ground then had nothing
635-1+1 reps...got 2nd rep a few inches off the ground after resetting...

Sitting Cable Row:
Open Belt:
290(stack)-15+0 reps...used quite a bit of lower back on last few reps....full extension to touching chest...

Closed Belt:
290(stack)-16+0 reps...lots of lower back on last few reps...full extension to touching chest...

---I probably had 650-655lb today. I should probably deadlift more than once every few months to make progress...635 felt lightish
----another shitty week...a good friend passed away yesterday from cancer complications(he had advanced stage 4 colon cancer)...he had just turned 44 a couple months ago....he discovered he had a large tumor and internal bleeding a couple months ago so he had an operation to remove it then waited a month before beginning chemo. Sadly he started feeling terrible after the first chemo treatment and passed away. It doesn't feel real.

----

6/22/25
bw: 220lb

Bodyweight Goblet Front Squats:
bw: 10 reps
+40lb KB on chest - 20 reps
+100lb KB on chest - 20+0 reps
--so much harder than holding DBs....the 2 100 lb DBs felt easier than this..holy shit...
---sore as hell from yesterday...

------------+++

6/24/25
bw: 221-222lb

Command Pull Ups Using Ergonomic Two Hand Handle:
bw-10 + 0 reps...maybe had a couple more....5 to each side

L-Sit on Wooden Parallettes:
bw- ~15 sec
--30 min break

Squats:
w/ 2-- 40lb KBs balanced with bells on shoulders and handles against head:
30+0 reps...inner quads started spasming...
---balancing them felt quite comfortable once I got them in position

----------------------
6/25/25
bw: 222-223lb

Chin Ups:
bw-13+1 reps...grip slipped on last rep with left hand...I had at least a couple more...I am doing chin ups on a fat bar with palm protectors...I definitely need straps for these...close grip...
---start of shift

Pull Ups:
bw-8+2 reps...a ton of kipping and crappy form on last two...
---shoulder width
---end of shift

Squats w/ 2 KBs held against chest/stomach:
40s-20+0 reps....much harder than balancing on shoulders

Sitting Calf Raises with 2 KBs on top of knees:
40s- 20 reps

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

 

[MilkManUK]

6/22/25
bw: ~220lb
60-70 min

Deadlifts:
DOH in tennis shoes:
135-10 reps
225-10 reps
315-5 reps..
405-1 rep......grip was slipping...weight felt light..hands were sweaty which made holding weight feel way harder than it should have been..
--ring finger was hurting again...

+no pain no gain palm protector/straps:
495-1 rep
+open inzer lever belt:
585-1 rep...quite light...slightly tweaked left hamstring...but it seemed to pass...

+closed inzer lever belt+barefoot:
675-0+1 reps...git it maybe a few inches off the ground then had nothing
635-1+1 reps...got 2nd rep a few inches off the ground after resetting...

Sitting Cable Row:
Open Belt:
290(stack)-15+0 reps...used quite a bit of lower back on last few reps....full extension to touching chest...

Closed Belt:
290(stack)-16+0 reps...lots of lower back on last few reps...full extension to touching chest...

---I probably had 650-655lb today. I should probably deadlift more than once every few months to make progress...635 felt felt
----another shitty week...a good friend passed away yesterday from cancer complications(he had advanced stage 4 colon cancer)...he had just turned 44 a couple months ago....he discovered he had a large tumor and internal bleeding a couple months ago so he had an operation to remove it then waited a month before beginning chemo. Sadly he started feeling terrible after the first chemo treatment and passed away. It doesn't feel real.

Really sorry to hear about this, that's terrible. 44 is my age, put's things into perspective. Stay strong.

 

[DEVILsSON]

6/27/25
60 min
bw: 222lb
24hr fitness

Bench:
135-10 reps...1-2 sec pause and explode... suicide grip
225-10 reps...1-2 sec pause and explode... suicide grip
315-1 reps...1-2 sec pause and explode... suicide grip
+No pain gloves
365-1+0 reps...1 sec pause and explode...
+open belt:
385-1+0 reps...TNG ...form was mediocre ..
315-6+0 reps...TNG...suicide grip...too narrow of a grip...ROM felt like close grip bench...

225-19+1 reps...couldn't rack at the top....TNG

Sitting Hoist Incline Press Machine:
200(stack)-8+0 reps

Nautilus Nitro Sitting Vertical Chest Machine:
170(stack)-8+0 reps...
---more of a incline press with independent handles ...I was struggling at lockout....
------------

6/30/25
bw: 220lb
90 min

Squats:
bw-10 reps
135-10 reps
225-10 reps
315-1 rep
+open inzer lever belt:
365-1 rep....fast

+closed belt:

405-5+0 reps...was going for a couple...felt good...last rep was a bit off but not too bad...I think I hit parallel on all reps....felt like I was bouncing out of the bottom....looks like due to mobility issues it's not much below parallel.



365-5+0 reps....not much left...disappointing

Hoist Sitting Leg Press Machine:
380(stack)-20+0 reps.....maybe had a couple more....inner quads were spasming....narrow stance...

Calf Raises on Hoist Sitting Leg Press Machine:
380(stack)-20+0 reps...i may have done a couple extra reps....calves were giving out...

--I've been having some GI issues last few days so a bit surprised I was so strong today...I may be overdoing it on fiber...some of the protein bars I'm eating have a shit ton of it....
------------------------------

 

[DEVILsSON]

7/2/25
bw: 225lb
60 min

Standing Press w/ Kbs:
15s-20+0 reps....held by handles upside down...left hand was shaking from almost the beginning...

Sohp:
135-10 reps
185-1 rep
225-2+1 reps...got third rep to my nose...then had nothing...
245-0+2 reps....got first rep to my nose and then second rep to maybe few inches off the chest
185-8+0 reps...a ton of layback on last couple reps...
---suicide grip on all reps

---did some rotator cuff complexes (external rotations with band for 20 reps, lateral raises with 5lb DBs for 20 reps, side external rotations with 5lb DBs for 20 reps and another rotational exercise to each with external rotation component for 20 reps per side)

--feeling stronger recently....I've been doubling up on shilajit drops and another supplement with a bunch of other ingredients and shilajit ...I wonder if it helped boost my test or something silly...or the ch.inese just added some pro hormones not on the label...either way...
----measured bodyweight day after and it was around 225lb so that explains the added strength...I have a feeling after I rehydrated I felt stronger at this higher bodyweight...
-------------------

 

[KnightTemplar]

6/22/25
bw: ~220lb
60-70 min

Deadlifts:
DOH in tennis shoes:
135-10 reps
225-10 reps
315-5 reps..
405-1 rep......grip was slipping...weight felt light..hands were sweaty which made holding weight feel way harder than it should have been..
--ring finger was hurting again...

+no pain no gain palm protector/straps:
495-1 rep
+open inzer lever belt:
585-1 rep...quite light...slightly tweaked left hamstring...but it seemed to pass...

+closed inzer lever belt+barefoot:
675-0+1 reps... got it maybe a few inches off the ground then had nothing
635-1+1 reps...got 2nd rep a few inches off the ground after resetting...

Sitting Cable Row:
Open Belt:
290(stack)-15+0 reps...used quite a bit of lower back on last few reps....full extension to touching chest...

Closed Belt:
290(stack)-16+0 reps...lots of lower back on last few reps...full extension to touching chest...

---I probably had 650-655lb today. I should probably deadlift more than once every few months to make progress...635 felt lightish
----another shitty week...a good friend passed away yesterday from cancer complications(he had advanced stage 4 colon cancer)...he had just turned 44 a couple months ago....he discovered he had a large tumor and internal bleeding a couple months ago so he had an operation to remove it then waited a month before beginning chemo. Sadly he started feeling terrible after the first chemo treatment and passed away. It doesn't feel real.

----

6/22/25
bw: 220lb

Bodyweight Goblet Front Squats:
bw: 10 reps
+40lb KB on chest - 20 reps
+100lb KB on chest - 20+0 reps
--so much harder than holding DBs....the 2 100 lb DBs felt easier than this..holy shit...
---sore as hell from yesterday...

------------+++

6/24/25
bw: 221-222lb

Command Pull Ups Using Ergonomic Two Hand Handle:
bw-10 + 0 reps...maybe had a couple more....5 to each side

L-Sit on Wooden Parallettes:
bw- ~15 sec
--30 min break

Squats:
w/ 2-- 40lb KBs balanced with bells on shoulders and handles against head:
30+0 reps...inner quads started spasming...
---balancing them felt quite comfortable once I got them in position

----------------------
6/25/25
bw: 222-223lb

Chin Ups:
bw-13+1 reps...grip slipped on last rep with left hand...I had at least a couple more...I am doing chin ups on a fat bar with palm protectors...I definitely need straps for these...close grip...
---start of shift

Pull Ups:
bw-8+2 reps...a ton of kipping and crappy form on last two...
---shoulder width
---end of shift

Squats w/ 2 KBs held against chest/stomach:
40s-20+0 reps....much harder than balancing on shoulders

Sitting Calf Raises with 2 KBs on top of knees:
40s- 20 reps

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

FFS, you're having an exceptionally shitty time right now, bro. My sincere condolences to you and to the poor guy's family.

Fuck cancer.

 

[KnightTemplar]

6/27/25
60 min
bw: 222lb
24hr fitness

Bench:
135-10 reps...1-2 sec pause and explode... suicide grip
225-10 reps...1-2 sec pause and explode... suicide grip
315-1 reps...1-2 sec pause and explode... suicide grip
+No pain gloves
365-1+0 reps...1 sec pause and explode...
+open belt:
385-1+0 reps...TNG ...form was mediocre ..
315-6+0 reps...TNG...suicide grip...too narrow of a grip...ROM felt like close grip bench...

225-19+1 reps...couldn't rack at the top....TNG

Sitting Hoist Incline Press Machine:
200(stack)-8+0 reps

Nautilus Nitro Sitting Vertical Chest Machine:
170(stack)-8+0 reps...
---more of a incline press with independent handles ...I was struggling at lockout....
------------

6/30/25
bw: 220lb
90 min

Squats:
bw-10 reps
135-10 reps
225-10 reps
315-1 rep
+open inzer lever belt:
365-1 rep....fast

+closed belt:

405-5+0 reps...was going for a couple...felt good...last rep was a bit off but not too bad...I think I hit parallel on all reps....felt like I was bouncing out of the bottom....looks like due to mobility issues it's not much below parallel.



365-5+0 reps....not much left...disappointing

Hoist Sitting Leg Press Machine:
380(stack)-20+0 reps.....maybe had a couple more....inner quads were spasming....narrow stance...

Calf Raises on Hoist Sitting Leg Press Machine:
380(stack)-20+0 reps...i may have done a couple extra reps....calves were giving out...

--I've been having some GI issues last few days so a bit surprised I was so strong today...I may be overdoing it on fiber...some of the protein bars I'm eating have a shit ton of it....
------------------------------

Excellent work, man. Every rep looked like parallel or just below to me.

 

[DEVILsSON]

7/5/25
bw: 225lb
75 min

Bench:
135-10 reps..TNG...suicide grip
225-10 reps...TNG...suicide grip
315-1 rep...paused...suicide grip...terrible set up...unracked it unevenly
+
closed belt+NPNG palm protectors/straps
365-3+0 reps...TNG...not too bad...
375-2+0 reps...TNG....
385-1+0 reps....TNG...
315-6+0 reps....TNG....suicide grip...terrible set up and feet slipped....the mat was slippery...

Nautilus Vertical Press Machine(sitted):
170(stack)-22+0 reps....

Paramount Rotary Chest Machine(sitted):
250(stack)-3+0 reps
190-10+0 reps...

----not the best workout but i'll take it...went on 3 hours of sleep and feeling like dog shit but glad I got it in...
----------

 

[DEVILsSON]

7/8/25
bw: 225lb

Squats:
bw-10 reps
135-10 reps
225-10 reps
315-5 reps...
365-1 rep...great rep...very smooth
+open inzer lever belt:
405-1 rep...very fast...

closed inzer lever belt:

455-1+0 rep...barely got it...rough rep...i thought i hit parallel but on review it was a lot closer than I thought...somehow I came up uneven with left side first and then corrected with right...I may have set up unevenly....in which case I sacrificed quite a bit of strength....



405-6+0 reps....I was going for 3 but it felt shockingly light....even the last rep was fairly smooth....i went as deep as last week or deeper....too bad i didn't video it to review...

Hoist Sitting Leg Press Machine:
380(stack)-20+0 reps

super set w/

Bottom 1/2 Calf Raises on the Leg Press:
380(stack)-20+0 reps...

Hoist Sitting Leg Press Machine Calf Raises:
380(stack)-22+0 reps...

--------------------------------
7/9/25
bw: 225lb

Hanging Leg Raises(using ergonomic two hand CG handle):
bw-10 reps.....my hands started killing me...that handle is not very good for this purpose...

L-Sit on wooden parallettes:
bw- ~15-18 sec

Sitting Leg Lifts:
bw-20+0 reps x 3 sets

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

7/10/25
bw:225lb

Bench press using power rack:
135-10 reps...suicide grip....1-2 sec pause
225-10 reps...suicide grip....1-2 sec pause
315-1 reps...suicide grip....1-2 sec pause...
365-3+0 reps....TNG....
315-8+0 reps....TNG...
----used cheap palm protectors I got which worked quite well...the bar's knurling tore them up ...

Sohp:
135-10 reps...close to failure
185-0+1 reps.....dropped it at near lockout after stumbling edge of weightlifting platform behind me.....

Hoist Sitting Leg Press Machine:
380(stack)-30+0 reps....inner quads were cramping up.....had feet together...it was around half squat depth....definitely above parallel...

---did a couple rotator cuff sets with 20# DBs for 20 reps....

---I was not even close to recovered from last bench workout...my wrists were still sore and my muscles felt weak...i was trying to do bench today so I can maybe deadlift on Saturday but that was probably a dumb idea...

--------------------------
7/14/25
bw: 225lb

Close Grip Chin Ups w/ straps on thick bar:
bw-12+0 reps...maybe had 1 more...start of shift
bw-11+1 reps...got halfway on 12th rep...end of shift
--shoulders and neck are sore/jacked....I am taking it easy this week...
-------------------

 

[DEVILsSON]

7/16/25:
30 sit ups
several assisted Nordic curls
-felt like ass so just stopped
----projectile vomited a ton of food around midnight don't know if I got food poisoning or just my acid reflux....wasn't good times...
----


7/18/25
45min
bw: 224-225lb

Deadlifts:
DOH in my Nortiv8 boots(1.5-2" sole?):
135-10 reps
225-10 reps

Hook grip:
315-4+0 reps...grip was slipping...hilarious that people use this grip to be stronger...holy shit am I weak with it..

Mixed grip:
405-1 rep....mediocre form

DOH with No Pain No Gain wrist wraps + straps:
495-1 rep...a bit better form wise

+Open Inzer Lever Belt:
585-1 rep....shockingly light....was considering only going for 635-655 for main set but since it flew up I settled on 675....

+Barefoot+Closed Lever Belt:
675-1+0 reps + 3 shrugs
-not my cleanest rep but also not heavy at all....considering my shit week I am thrilled...this is the first time I hit 7 plates in a decade this cleanly and without absolutely demolishing my hands like last year....

-this is first time I am working out in the furthest campus team room....they had TAG bumper plates and hex plates. I wanted to add the second bumper initially but didn't think I could fit 7 plates so I ended up putting up the second bumper plates at the end. There was no room for the clamps but surprisingly the bumpers were on super tight...

Open belt+ straps:
Sumo DL:
405-2+0 reps....I can't believe people my size pull 1000+ with sumo...
----

 

[DEVILsSON]

7/22/25
bw: 223-224lb

-4 exercise rotator cuff giant set of 20 reps each...mostly external rotations at various angles plus some stretching(dislocates with arms raises)

Bench
135-10 reps...2 sec paused...suicide grip...very light
225-10 reps...1 sec paused...suicide grip
315-1 rep...1 sec paused....suicide grip
365-4+0 reps....TNG....



+2 purple reverse bands(50-75lb each?)
365-7+0 reps...maybe had one more....controlled TNG...


365-7+1 reps....lost 8th rep at the top and barely got it on the uprights....TNG....bounced a lot more...

I did these for fun to try something different...they hit my shoulders and triceps quite hard which is good since they are my weak points...

----I set up the floor mats in the garage to be able to drop kettlebells over the weekend...i cleaned 100lber with each arm without an issue ....I'll try to do both at the same time into a front squat over the next week to see how hard that is....
------

 

[DEVILsSON]

7/26/25
bw: ~227lb
85 min
24hr fitness

Squats:
bw-10 reps
135-10 reps
225-10 reps...ATG
315-1 rep.....ATG
365-1 rep.....ATG
405-1 rep...ATG

+open belt:

425-1+0 rep....ATG...bar rolled forward ...mediocre rep

+closed lever belt:

455-1+0 rep.......bar rolled forward....slightly easier than last time and I definitely went deeper....don't know if it was ATG but it was significantly deeper than last time...there was a transition near the bottom where I thought I was going to dump it but I managed to get it...

405-2+0 reps....as I tried to rack the weight the right pin came out of the rack....I had to dump the weight on the safeties...



Sitting Cable Rows w/ Two Arm Close Grip Neutral Attachment: w/ straps
+closed lever belt:

295(stack)-20+0 reps...used a shit ton of lower back on last 5-8 reps....

Unilateral:

295(stack)- 2+0 reps....partials of maybe 2/3 of the ROM...couldn't touch my stomach with the handle....ROM with right hand was a bit more...I should have used less weight but I thought I'd maybe get a couple full reps....no such luck..
-------
7/29/25
bw

KB Clean+ Front Squat:
100s-1 clean+3 squats
---after several attempts I was able to rack the clean....
-----after dropping the KBs from Walmart on my padded area, the KBs chipped pretty badly....very disappointing...

Standing Calf Raises with 100lb KBs:
20 reps

--I think i'm forced to do heavy KB exercises in the yard...my think padding from Ali/Temu can't take the drops....the KBs chipped pretty badly and one padding got damaged...I wonder where I can get the ones in the commercial gym...like you see in the pic with the barbell...

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

 

[DEVILsSON]

7/31/25
bw: 225lb
2 hours

---giant set of high rep rotator cuff centric exercises with 5lb DBS

Bench:
135-10 reps...paused....suicide grip
225-10 reps.....suicide grip....controlled...
315-5 reps....TNG for first four then paused on 5th rep...suicide grip


365-4+0 ....TNG....barely got last rep.....it was notably harder than last week....suicide grip



385-1+0 rep.....not too bad.....TNG....regular grip



315-9+0 reps...TNG...suicide grip....



Close Grip Cable Rows with Neutral Attachment: + straps:
205-10 reps
295(stack)-15+0 reps...last 5 or so reps had a ton of lower back...

--

8/2/25
bw: 225lb

Close Grip Chin Ups:
bw-13+0 reps...controlled up and down...dead hang to chest to bar

Sitting Unilateral Calf Raises w/ 100lb KB on knee: 20 reps/ leg

Sitting Box Pistol Squats: bw x 2 reps / leg

----was just trying a bit of random stuff in my garage gym

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

 

[DEVILsSON]

8/3/25
bw: 225lb
2.5 hr ?

Squats:
bw-10 rep
135-10 reps
225-10 reps
315-5 reps...deep
365-1 rep..deep ..

Closed inzer lever belt:

3" Squats:
505-10 reps..probably had at least a couple more...essentially just a walkout with a slight knee bend...wanted to prime CNS for my work set

Squats:
405-4+0 reps...shit ROM...barely hit parallel if that...almost crashed...
405-0+1 reps...one of my worst dumps...rolled down my back as I leaned forward...was going to toss it over my head but that wasn't happening ....sigh
----my right hip was jacked to start the day and I have no idea why....but this certainly didn't help...I thought maybe it was just a cramp or just some weird tweak from sitting....

Sitting Calf Raises on Hoist Leg Press Machine:
380(stack)-20+0 reps x 2 sets

---shit workout but oh well....only got like 4-5 hours of sleep....
---felt super stiff today from shoulders to hips....eh
------------------
8/6/25
bw: 225lb

30 min

Close Grip Nuetral Slanted Chin Ups:
bw-22+0 reps...w/ straps ---upper 1/3 ROM

Neutral Grip Pull Ups:
bw-20+2 reps... w/ straps ----upper 1/2-1/3 ROM.....last couple I used a lot of kipping

Wide Grip Pull Ups: w/ purple band bottom 2/3 ROM
bw-10+0 reps
-----in uniform and boots for all sets

Sitting Calf Raises on Hoist Leg Press Machine:
380 lb (stack)-20+0 reps.....low wide stance...
380 lb (stack)-22+0 reps.....higher wide stance..

Sitting One Arm Concentration Curls:
50 lb-10 reps /arm...maybe had a couple more....fairly controlled
80 lb- 2+0 reps....I got 1/2 with my right arm on the third.....used a bit of momentum/shoulder but it wasn't too bad....

----my back and right shoulders are a bit of a mess but thankfully my back looks worse than it feels. The knurled bar took a roll on my back yesterday...there's also some heavy bruising....I applied DMSO gel and 2g of melatonin to the hip today and it felt so much better....I also took my bpc/tb/oxytocin stack which helped a lot.....I slept really well which was good news...
----------------------

 

[DEVILsSON]

8/7/25
bw: 225lb

L-Sit Holds on Dip Bars:
bw-~20-22 sec
bw-~15 sec
---easier than on parallettes and a bit more room for legs to drop down in the end

---did some dips...
----did some other random stuff in the garage gym

--------------------------------------
8/11/25
bw: 225lb
work gym

Bench:
135-10 reps...suicide grip....2 sec pause........ring fingers on outside rings
225-10 reps....suicide grip...1 sec pause.......ring fingers on outside rings
315-1 rep.....regular grip...1 sec pause.....ring fingers on outside rings
365-2+0 reps....regular grip...TNG....ring fingers on outside rings

365-2+0 reps...regular grip...TNG....middle fingers on outside rings.
365-3+0 reps....regular grip....TNG.....index fingers on or just past outside rings
315-8+0 reps.....suicide grip....TNG.....index fingers on or just past outside rings...felt good

---bruises on my upper back seem to have healed and only bruises on the lower back still remain but felt not bad....
--------------------------

 

[DEVILsSON]

8/14/25

Squats: - tried using heavy blue bands as safeties but that failed miserably
135-10 reps...had to pull down
225-10 reps...had to pull down and balance was all off
---took bands off...they were probably 125lb max each at full extension.

Squats:
225-10 reps...felt heavy

+open inzer lever belt:
315-8+0 reps...form felt off so I just cut it short before my form went to shit...couldn't find a good groove

+closed inzer lever belt:
365-3+0 reps....maybe had a rep more but didn't want to push it...lower back was still sore
----belt was super tight...not even room for 1 finger....no idea how I got so fat so fast...

Sitting Hoist Leg Press:
380(stack)-20 reps...close to failure...a bit above parallel

Sitting Calf Raises on Hoist Leg Press:
380(stack)-22+0 reps....feet close together

Sitting Calf Raises on Hoist Leg Press:
380(stack)-22+0 reps....feet wide
-----
I took a picture of my three new bands I got. I got a pair of each. I photographed them next to some of my very old bands I've had for close to twenty years. They are comparable in quality.

The orange ones are 250lb, blues are 125lb I think...old greens are probably 75lb?...The newer purple bands I got are 85lb ... The newer dark greens are 125lb ...I still got old purple bands which are around 50lb...the really small blue band is around 10lb...

Dark green and purple i believe were 5$ each and orange was 10$ each and I believe even if the quality is not the best they were well worth the price.

I later took a picture of the new Veick bands I got. I got a deal on them on Temu for like 8$(5+3 s&h) and they are definitely of higher quality than the others. They were selling for 14(+3s&h)$ and I wish I got the other one to have a set. They are now selling for like 40-50$. Not sure why such an enormous price jump. I found my flood faded purples that I use the most and put them in there for comparison. I threw in some hip band I had laying around I think it's for yoga or something. I got a set of them but they are not overly useful for me.

I'll maybe add the super cheap bands I got for a couple dollars for whole sets. They are probably mostly useful for light stretching.

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

 

[DEVILsSON]

8/18/25
bw: 228lb(down a couple lb)
1.5-2 hours

Bench:
135-10 reps...inch past outer rings ...suicide grip...paused
225-10 reps....index fingers on outer rings....TNG
315-1 rep...index fingers on outer rings ....TNG
+open inzer lever belt:
365-1 rep...315-1 rep...index fingers on outer rings ....TNG.....almost paused....had trouble unracking

+negative purple bands:--almost nothing at the top and around 50lb at the bottom

365-9+1 reps...missed at the top...racked it but couldn't lock it out on last rep...TNG...bounced it pretty good




----wasn't quite sure what I was doing with the bands....were they for safety? If so I should have position them lower....but it was fun...and fun is underrated

365-4+0........index fingers on outer rings ....TNG...a bit trouble unracking....bounced it quite a bit but looked ok on video....



365-3+0........index fingers on outer rings ....TNG.....bounced it but about the same...best set today as far as unracking it...


365-3+0........index fingers on outer rings ....TNG....bounced it quite a bit but solid set and was surprised I got 3 reps quite easily....maybe a 6 RPE...

---rested 15-20 minutes between sets...
I was considering doing 405 today but unracking has been a persistent problem for me...

I tried doing some assisted one arm dip negatives:
120lb-had nothing but did 2-3 reps each arm ...used both to come back up...it was just a fun little thing...I saw Seedman doing it and figured why the hell not...I also plan to try dips using heavy bands for unstable training....if you take his training as just fun / trolling then it's almost interesting

Sohp w/ DBs:
70s-10+0 reps....barely got last rep...my right shoulder felt tweaked at the end even though I didn't really do anything...the last rep felt ok...

----
8/21/25
bw: 230lb

Assisted wide pull ups w/ orange(250lb) band over dip bars:
bw-22+0 reps

Assisted narrow grip chin ups w/ orange(250lb) band over dip bars:
bw-30+0 reps...

----the band was providing probably 50-100lb of assistance

----------

8/24/25
bw: 230lb

Squats:
bw-10 reps
135-10 reps
225-10 reps
315-5 reps
+closed inzer lever belt:
405-2+0 reps...rough...maybe hit parallel...and second rep I barely recovered....unracked unevenly or took uneven stance...issue with shoulder mobility racking the bar properly
----orange bands on both side as safeties...they only got in the way...

Assisted Squats w/ orange bands: maybe 100lb? at the bottom half
405-5+0 reps...felt unnatural and uncomfortable...

Assisted wide pull ups w/ orange(250lb) band tied at the top:
bw-12+0 reps...I tied it too far forward on the pull up station at the work gym so the whole ROM was off however even in uniform and boots I couldn't get it to even come close to touching the floor so it's probably right there at 250lb as it states...

L-Sit Hold on Dip Bars:
bw-~15 sec w/ boots and in uniform...not bad...

----------