Hardheart's HFFK Log
- Thread starter hardheart
- Start date
- Joined
- Jun 13, 2007
- Messages
- 4,597
- Reaction score
- 376
Oh shit, I ran out of likes today.
Hadn't had that happen yet since I returned. Anyway.
I'll be returning to 5/3/1 and running with DB Bench rather than BB Bench for a couple of reasons. The first, I don't have a lifting partner and I don't feel like relying on rando's in the gym for a spot. Second, I have FREAKISHLY long arms so BB Bench requires me to bring my elbows below the plane. Apparently, this is likely the source of all my shoulder pain my entire life. Well, that, and the fact I had been doing pushups with my arms at a 90 degree angle at the shoulder (not sure where I learned that). Since moving to DB based bench, and tucking my arms at a 45 degree angle between my body/shoulder, my shoulders have felt great. I do not intend to take this for granted.
Hadn't had that happen yet since I returned. Anyway.
I'll be returning to 5/3/1 and running with DB Bench rather than BB Bench for a couple of reasons. The first, I don't have a lifting partner and I don't feel like relying on rando's in the gym for a spot. Second, I have FREAKISHLY long arms so BB Bench requires me to bring my elbows below the plane. Apparently, this is likely the source of all my shoulder pain my entire life. Well, that, and the fact I had been doing pushups with my arms at a 90 degree angle at the shoulder (not sure where I learned that). Since moving to DB based bench, and tucking my arms at a 45 degree angle between my body/shoulder, my shoulders have felt great. I do not intend to take this for granted.
- Joined
- Jun 13, 2007
- Messages
- 4,597
- Reaction score
- 376
Monday PM
OHP
65x5
65x5
70x5
70x5
80x5
90x10 (PR)
Dips
BW x 5 x 3
Chin Up
BW - 40 x 5 x 3
One Arm DB Row
35 x 40 (20 each arm)
Tricep Pulldowns
50 x 25 x 2
Bicep Cable Curl
50 x 25 x 2
23 minutes of elliptical
OHP
65x5
65x5
70x5
70x5
80x5
90x10 (PR)
Dips
BW x 5 x 3
Chin Up
BW - 40 x 5 x 3
One Arm DB Row
35 x 40 (20 each arm)
Tricep Pulldowns
50 x 25 x 2
Bicep Cable Curl
50 x 25 x 2
23 minutes of elliptical
Last edited:
- Joined
- Jun 13, 2007
- Messages
- 4,597
- Reaction score
- 376
Tuesday
DL
165x5
185x5
195x5
195x5
225x5
255x14 (PR)
Good Morning
95x15x3
GHR
BWx14x3
The 255x14 really took it out of me and I'm seriously feeling it this AM. I was yawning by the time I was in my second set of GMs and there is no delay to my muscle soreness. I'm happy I did it and even happier I didn't push to 20.
DL
165x5
185x5
195x5
195x5
225x5
255x14 (PR)
Good Morning
95x15x3
GHR
BWx14x3
The 255x14 really took it out of me and I'm seriously feeling it this AM. I was yawning by the time I was in my second set of GMs and there is no delay to my muscle soreness. I'm happy I did it and even happier I didn't push to 20.
Last edited:
- Joined
- Jun 13, 2007
- Messages
- 4,597
- Reaction score
- 376
Friday PM
Squat
140x5
150x5
165x5
165x5
190x5 * (Rep PR)
210x5 * (whoopsie, another rep PR)
Leg Press
255 x 15 x 3
Leg Curl
120 x 10 x 3
If you look through this log, I've done way more than 210x5 but I didn't realize that I hadn't done that much for a 5er since getting back into the shit. The app I use to log my workouts, Heavyset on iOS, tracks PRs and informed me that both 190 and 210 were PRs. Also, if we're tracking, the 255 on leg press is a PR. I've stuck to doing singles and doubles above 185 since I've been back at it. I think 3 weeks ago I did 3 sets of 225 for doubles and that was the first time I'd done that. For some reason, probably because I lost all my quad, ass, and hamstrings while I was withering away from 215 to 170 (from 2014-2021) squats feel really fucking heavy. This meso I'm going to use leg press and leg curl as my assistance for squats and see if maybe I can stimulate some muscle growth. 120 was enough to get my tired on the leg curl but didn't really give me a "pump" so I think I'll drop that to 100 and try to get 5 sets of 15 next Friday. Leg press will also be adding weight.
Squat
140x5
150x5
165x5
165x5
190x5 * (Rep PR)
210x5 * (whoopsie, another rep PR)
Leg Press
255 x 15 x 3
Leg Curl
120 x 10 x 3
If you look through this log, I've done way more than 210x5 but I didn't realize that I hadn't done that much for a 5er since getting back into the shit. The app I use to log my workouts, Heavyset on iOS, tracks PRs and informed me that both 190 and 210 were PRs. Also, if we're tracking, the 255 on leg press is a PR. I've stuck to doing singles and doubles above 185 since I've been back at it. I think 3 weeks ago I did 3 sets of 225 for doubles and that was the first time I'd done that. For some reason, probably because I lost all my quad, ass, and hamstrings while I was withering away from 215 to 170 (from 2014-2021) squats feel really fucking heavy. This meso I'm going to use leg press and leg curl as my assistance for squats and see if maybe I can stimulate some muscle growth. 120 was enough to get my tired on the leg curl but didn't really give me a "pump" so I think I'll drop that to 100 and try to get 5 sets of 15 next Friday. Leg press will also be adding weight.
- Joined
- Jun 13, 2007
- Messages
- 4,597
- Reaction score
- 376
When else was I supposed to do them?
- Joined
- Sep 6, 2015
- Messages
- 17,925
- Reaction score
- 18,904
Monday at 5am. lol nothing was as unproductive as legs 1st thing in morning before food.
- Joined
- Jun 13, 2007
- Messages
- 4,597
- Reaction score
- 376
Friday PM
DB Bench
40^2x5x2
45^2x5
50^2x3
55^2x3
65^2x4 (Rep PR)
Squat
135x5
155x5
165x5
175x3
200x3
225x3 (Rep PR)
20 minutes of elliptical
Wild, 225x3 is a Rep PR for me. Missed Thursday's workout so had to run Bench & Squat together. Felt very sluggish and low energy this workout so I skipped assistance/supplemental.
DB Bench
40^2x5x2
45^2x5
50^2x3
55^2x3
65^2x4 (Rep PR)
Squat
135x5
155x5
165x5
175x3
200x3
225x3 (Rep PR)
20 minutes of elliptical
Wild, 225x3 is a Rep PR for me. Missed Thursday's workout so had to run Bench & Squat together. Felt very sluggish and low energy this workout so I skipped assistance/supplemental.
- Joined
- Jun 13, 2007
- Messages
- 4,597
- Reaction score
- 376
Sunday AM
Bandwork and grip work
Sunday PM
5km+ walk w/20lb vest on (102F or so while walking, I was fucking DRENCHED when I got home)
Monday PM
OHP
65 x 5 x 2
70 x 5
80 x 5
90 x 3
100 x 8 (Rep PR)
Dips
BW x 5 x 3
Chin Ups
BW - 40 x 5 x 3
Lat Pulldowns
70 x 15 (3s hold on last rep)
Tricep Pulldowns
50 x 20 (10s hold on last rep)
Bandwork and grip work
Sunday PM
5km+ walk w/20lb vest on (102F or so while walking, I was fucking DRENCHED when I got home)
Monday PM
OHP
65 x 5 x 2
70 x 5
80 x 5
90 x 3
100 x 8 (Rep PR)
Dips
BW x 5 x 3
Chin Ups
BW - 40 x 5 x 3
Lat Pulldowns
70 x 15 (3s hold on last rep)
Tricep Pulldowns
50 x 20 (10s hold on last rep)
- Joined
- Jun 13, 2007
- Messages
- 4,597
- Reaction score
- 376
Tuesday PM
Deadlift
165x5
175x5
185x5
225x5
255x3
285x8 (Rep PR)
No accessory work or cardio today for no other particular reason than I wasn't feeling it. Okay, there was a particular reason and it's because I've been committing war crimes in the form of flatulence. Not sure what it is in particular but I've had some absolutely VICIOUS gas the past couple of days. Maybe its the ground venison I've had?
Deadlift
165x5
175x5
185x5
225x5
255x3
285x8 (Rep PR)
No accessory work or cardio today for no other particular reason than I wasn't feeling it. Okay, there was a particular reason and it's because I've been committing war crimes in the form of flatulence. Not sure what it is in particular but I've had some absolutely VICIOUS gas the past couple of days. Maybe its the ground venison I've had?
- Joined
- Jun 13, 2007
- Messages
- 4,597
- Reaction score
- 376
That SOB told me ground venison was the secret to MUH GAINS but all it gave me was gas bad enough for me to have to stand in front of the UN. Bastard.
- Joined
- Jun 13, 2007
- Messages
- 4,597
- Reaction score
- 376
Ya, it was 95/5 so very lean even as compared to chicken breast. I cooked it into some red sauce and tossed that on some pasta. It doesn't come around much so I'll just stick to the ground bison (90/10) from here on out. That stuff doesn't blow me up.
