- Joined
- Dec 3, 2011
- Messages
- 746
- Reaction score
- 0
Trust me on this one, I am. 
-
Xenforo Cloud is upgrading us to version 2.3.8 on Monday February 16th, 2026 at 12:00 AM PST. Expect a temporary downtime during this process. More info here
No Rest for the Weary
- Thread starter CRZA
- Start date
- Joined
- Dec 3, 2011
- Messages
- 746
- Reaction score
- 0
From the creator himself
- Joined
- Dec 3, 2011
- Messages
- 746
- Reaction score
- 0
Vulcan in between squat sets, warmup sets on the Vulcan in between squat warmup sets, heavy single in between heavier work sets, simple stuff. Heavy singles should be attempts you can just close, or just miss, once you can close them microload with rubber bands.
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Bench half squats
112.5 x 5
130 x 5
145 x 5
167.5 x 5
190 x 3
150 x 8
Vulcan gripper, some singles
Bench Press #8
90 x 3
105 x 2
120 x 2 x 3
130 x 2 x 1
142.5 x negative
Vulcan gripper, some singles with CCS
Db incline
25 x 3 x 8
Zercher squat
up to 130 x 2
Did one set of 150 too, but the reps were so ugly and high, that I wont count that shit as reps.
Ab rollouts, some reps with bw only - kneeling
Horrible day.
The heat was killing me, doors are locked - to keep the noise to a minimum.
The basement gym gets crazy hot, Im sweating like a pregnant nun after 30 minutes. And I have a shitload more to be done
Bench press reps were all grinders. And uneven as fuck. My right arm shoots up way before my left, but based on my db strenght, the strength is roughly the same in both arms - So its probably a technique fault.
Good thing is, I can do Zercher squats. The bad thing is that zerchers hurt like hell.
I also dont have low enough safety pins for the movement (and not high enough for bench squats), so If I fail - its going reaaaallllyyyy suck.
Technique was bad, so I plan on working on technique with these in the next month, then ill try some reps with 180.
Here's nick best showing what a pussy I am.
[YT]ImBaYZc8yqo[/YT]
Lots of complaining today, sorry bout that.
Onwards and upwards!
Will do some light upper back & biceps work tomorrow.
112.5 x 5
130 x 5
145 x 5
167.5 x 5
190 x 3
150 x 8
Vulcan gripper, some singles
Bench Press #8
90 x 3
105 x 2
120 x 2 x 3
130 x 2 x 1
142.5 x negative
Vulcan gripper, some singles with CCS
Db incline
25 x 3 x 8
Zercher squat
up to 130 x 2
Did one set of 150 too, but the reps were so ugly and high, that I wont count that shit as reps.
Ab rollouts, some reps with bw only - kneeling
Horrible day.
The heat was killing me, doors are locked - to keep the noise to a minimum.
The basement gym gets crazy hot, Im sweating like a pregnant nun after 30 minutes. And I have a shitload more to be done
Bench press reps were all grinders. And uneven as fuck. My right arm shoots up way before my left, but based on my db strenght, the strength is roughly the same in both arms - So its probably a technique fault.
Good thing is, I can do Zercher squats. The bad thing is that zerchers hurt like hell.
I also dont have low enough safety pins for the movement (and not high enough for bench squats), so If I fail - its going reaaaallllyyyy suck.
Technique was bad, so I plan on working on technique with these in the next month, then ill try some reps with 180.
Here's nick best showing what a pussy I am.
[YT]ImBaYZc8yqo[/YT]
Lots of complaining today, sorry bout that.
Onwards and upwards!
Will do some light upper back & biceps work tomorrow.
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Back and Bi's
Plate row 2 x 8
Chins
+15 x 3 x 5
Lat pulldowns
50 x 8
60 x 2 x 8
50 x 8
Upright rows
30 x 3 x 10. these bring teh pump
Face pulls 2 x 20 w/ black bands
Db curls
10 x 10
15 x 10
20 x 5
Concentration curls?
15 x 2 x 8
Incline hammer db curls
10 x 3 x 12
Plate row 2 x 8
Chins
+15 x 3 x 5
Lat pulldowns
50 x 8
60 x 2 x 8
50 x 8
Upright rows
30 x 3 x 10. these bring teh pump
Face pulls 2 x 20 w/ black bands
Db curls
10 x 10
15 x 10
20 x 5
Concentration curls?
15 x 2 x 8
Incline hammer db curls
10 x 3 x 12
Last edited:
- Joined
- Dec 15, 2006
- Messages
- 7,378
- Reaction score
- 42
Couldn't help noticing that your log is lacking GIFs of hot, tattooed Asian girls doing the "elevator" gag. And so...
- Joined
- Aug 24, 2009
- Messages
- 1,674
- Reaction score
- 0
Stay strong CRZA. Me and all the girls in my log are rooting for you. In fact these two just emailed me to wish you the best of luck:
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Thanks!
I like how the cat got a look on him that says "Stay away, this ass is mine" :icon_chee
Lol. Yes, it was.Couldn't help noticing that your log is lacking GIFs of hot, tattooed Asian girls doing the "elevator" gag. And so...
Tbh im lacking most nationalities. Will get more international in my pic selection.
nice. Thanks bro
Half bench squats
115 x 5
127.5 x 5
150 x 5
170 x 5
190 x 5
Bench Press
90 x 2 x 3
110 x 2 x 5
122.5 x 3 x 3
Split squats
50 x 3 x 10
lol, Rubish doing these with 315
[YT]FL9jvorQa8k[/YT]
Hanging leg raises
bw x 5
+5 x 3 x 5
bw x 10
some curls for the left elbow
Did some vulcan gripping, but it made the elbow alot worse, so I stopped.
Its a miracle that I didnt fail any bench reps today. Happy with 3x3 for 122.5. But damn, those reps were griiiiiiiiiiiiinders.
I got some crazy elbow pain around the 90kg set. It got worse as the weight went up. (you can see i tried to put some wraps around it in the video)
It also made the uneven bench problems even worse
When I did some muscle up tries on saturday I noticed some elbow pain. So the muscle ups, bb curls and heavy benching has led to some pain in the left arm.
Will stop trying muscle ups untill it passes. Shame, I was pretty close (tried it with straps on satuday, closest tries yet :icon_sad
The bench squats are going good, but Im not sure how long I want to do them.
Ill add a belt next week and Im confident I can get 210 for 5 with a belt, so ill stop when I reach that.
TLDR: Fuck me and fuck my elbow.
Video to show that when I say grinders, i mean grinders. And the bench half squat topset (190)
[YT]1aUKCc8kauE#at=30[/YT]
asians
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Went on a bike ride yesterday. Fun trail. Lots of up and down hills. Made for a interval(ish) cardio workout, some uphills were hard as shit.
Front squats
100 x 3
110 x 3
120 x 1,5
Paused deads
122.5 x 4
145 x 4
170 x 2 x 3
182.5 x 4 x 3
Deadlifts
122.5 x 4
145 x 4
170 x 2 x 3
195 x 5 x 3
Hanging leg raises
+5 x 3 x 5
Partial ab rollouts
5 x 5
Not very good technique. Back got tired near the end
Think ill do front squats with sheiko after im done with MM2K
Its much less load on the legs, so they can probably handle more - but I cant think of another good exercise to use as squats replacement.
The weights will be humbling, will work with around 120. :icon_neut
Front squats
100 x 3
110 x 3
120 x 1,5
Paused deads
122.5 x 4
145 x 4
170 x 2 x 3
182.5 x 4 x 3
Deadlifts
122.5 x 4
145 x 4
170 x 2 x 3
195 x 5 x 3
Hanging leg raises
+5 x 3 x 5
Partial ab rollouts
5 x 5
Not very good technique. Back got tired near the end
Think ill do front squats with sheiko after im done with MM2K
Its much less load on the legs, so they can probably handle more - but I cant think of another good exercise to use as squats replacement.
The weights will be humbling, will work with around 120. :icon_neut
lol, whats she doing
Chocolate shake edition
Chocolate shake edition
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
training early today, meaning 14.15
Bench Press
122.5 x 2 x 3
130 x 2 x 2
137.5 x fail
db bench press
25 x 4 x 12
Bench half squats
112.5 x 5
130 x 5
150 x 5
170 x 5
195 x 3
150 x 8
Hanging leg raises 2 x 10
Concentration curls, between squats
15 x 5 x 8
Failed the bench press. I guess it had to happen. The 130 second rep was uber grinders both times. 137 wouldnt go up.
Will try eat more, some more assistance, decrease the weight and go for it the final two weeks. Hoping for atleast 145.
Wont train tomorrow, everything is sore. Will go for a bike ride instead, and will do some pull ups and shit at a really awesome parkour park 30 minutes bike ride from the house.
Elbow did not hurt today, so thats good!
Neck hurt a bit, happened while I was dreaming. I had a lucid dream where I was Davos (ASOIAF) and I grabbed the crown and said something "like im the king now", then Stannis shows up with his army and drives the sword through my left lower ribcage. Then I twisted my neck around too fast and yeah. It'll go over in the next two days im sure. Too much book reading. :icon_lol:
Bench Press
122.5 x 2 x 3
130 x 2 x 2
137.5 x fail
db bench press
25 x 4 x 12
Bench half squats
112.5 x 5
130 x 5
150 x 5
170 x 5
195 x 3
150 x 8
Hanging leg raises 2 x 10
Concentration curls, between squats
15 x 5 x 8
Failed the bench press. I guess it had to happen. The 130 second rep was uber grinders both times. 137 wouldnt go up.
Will try eat more, some more assistance, decrease the weight and go for it the final two weeks. Hoping for atleast 145.
Wont train tomorrow, everything is sore. Will go for a bike ride instead, and will do some pull ups and shit at a really awesome parkour park 30 minutes bike ride from the house.
Elbow did not hurt today, so thats good!
Neck hurt a bit, happened while I was dreaming. I had a lucid dream where I was Davos (ASOIAF) and I grabbed the crown and said something "like im the king now", then Stannis shows up with his army and drives the sword through my left lower ribcage. Then I twisted my neck around too fast and yeah. It'll go over in the next two days im sure. Too much book reading. :icon_lol:
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Bench Press
112.5 x 2 x 5
125 x 3, 2+fail
125 x 1(paused)
Db Bench press / upright rows
40 x 10 / 30 x 3 x 10
30 x 12,8
Vulcan gripper
right hand, some 8/7 closes
left hand, some 7/7 closes
Half bench squats
115 x 5
130 x 5
150 x 5
175 x 5
belt
200 x 5
Low box squats
130 x 3,5
damn, what a difference.
ab rollouts bw x 3 x 10
Biceps curls, inbetween squat sets
5 x 8 - 15kg
meh
112.5 x 2 x 5
125 x 3, 2+fail
125 x 1(paused)
Db Bench press / upright rows
40 x 10 / 30 x 3 x 10
30 x 12,8
Vulcan gripper
right hand, some 8/7 closes
left hand, some 7/7 closes
Half bench squats
115 x 5
130 x 5
150 x 5
175 x 5
belt
200 x 5
Low box squats
130 x 3,5
damn, what a difference.
ab rollouts bw x 3 x 10
Biceps curls, inbetween squat sets
5 x 8 - 15kg
meh
- Joined
- Oct 6, 2009
- Messages
- 1,779
- Reaction score
- 114
Front squats
100 x 2
125 x 5
Deadlifts
122.5 x 4
145 x 4
170 x 2 x 3
195 x 3 x 3
207.5 x 3 x 2
Flies
10 x 2 x 10
17.5 x 2 x 10
Partial Pulls
150 x 5
170 x 2 x 5
190 x 4 x 4
Ab rollouts from knees
+30 x 3 x 5
Went down to 190, was supposed to be 207.5 but thats mad. So for once I was smart and the 190 sets were heavy enough
technique could use some work. Otherwise ok
Had some big bloody, bruised calluses because of some bar swinging.
Started bleeding during the 195 sets.
100 x 2
125 x 5
Deadlifts
122.5 x 4
145 x 4
170 x 2 x 3
195 x 3 x 3
207.5 x 3 x 2
Flies
10 x 2 x 10
17.5 x 2 x 10
Partial Pulls
150 x 5
170 x 2 x 5
190 x 4 x 4
Ab rollouts from knees
+30 x 3 x 5
Went down to 190, was supposed to be 207.5 but thats mad. So for once I was smart and the 190 sets were heavy enough
technique could use some work. Otherwise ok
Had some big bloody, bruised calluses because of some bar swinging.
Started bleeding during the 195 sets.
Last edited:
