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Is that gripper training thread still around that you started? It had sample routines for people who only had lighter grippers.
SOUL upon entry: Make a deal with the devil [power/strength training log]
- Thread starter DEVILsSON
- Start date
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- Feb 13, 2006
- Messages
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I have no idea but the idea is just to do more and more volume.
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10/22/22
bw:225lb
Deadlifts:
DOH
135-5 reps
225-5 reps
315-5 reps
Mixed:
405-1 rep...very fast
Mixed+straps:
495-1 rep...very fast
+mixed+straps+open belt+barefoot:
635-1+0 reps...had nothing on 2nd rep..
---I was using 3 eleiko olympic plates and 3 hex plates....the plates were the same size effectively. I made the mistake of deadlifting on the olympic platform so the weight felt like it sank half an inch on top of the hex plates already. ....felt way harder than the single I did a couple months ago...
Soh:
135-10 reps
185-5 reps....plates were coming off....fuck 24 hours for not having any collars...
225-0, 0
----had to rerack 1st set because plate was coming off and had nothing on 2nd set....
----i made the mistake of not adjusting the bar height after small asian girl so I had to squat way down to unrack...
---I guess i'll have to buy some collars ....a few semi serious lifters in there had their own
Decline Sit Ups: (highest setting)
bw- 20+0 reps
bw-20+0 reps
bw-20+0 reps..
----did deadlifts and Soh in 45 min or so...then took my sweet time with sit ups...
---
10/30/22
45 min
bw:225lb
Bench:
135-10 reps..paused each rep 1 sec
225-10 reps..paused each rep 1 sec
315-5+0 reps..TNG...rough
335-1+0 rep...TNG...decent set
345-1+0 rep...TNG....solid set
275-11+0 reps...TNG....maybe had 1 more with a spotter
Shoulder Width Pull Ups using climbing holds: bw - 10+0 reps
Decline sit ups(highest setting): bw- 20+0 reps...
------------
11/3/22
bw: 225lb
Sohp:
135-10 reps
155-5 reps
185-6+0 reps
Sohp w/ DBs:
40s- 10 reps
55s- 10+0 reps..
bw:225lb
Deadlifts:
DOH
135-5 reps
225-5 reps
315-5 reps
Mixed:
405-1 rep...very fast
Mixed+straps:
495-1 rep...very fast
+mixed+straps+open belt+barefoot:
635-1+0 reps...had nothing on 2nd rep..
---I was using 3 eleiko olympic plates and 3 hex plates....the plates were the same size effectively. I made the mistake of deadlifting on the olympic platform so the weight felt like it sank half an inch on top of the hex plates already. ....felt way harder than the single I did a couple months ago...
Soh:
135-10 reps
185-5 reps....plates were coming off....fuck 24 hours for not having any collars...
225-0, 0
----had to rerack 1st set because plate was coming off and had nothing on 2nd set....
----i made the mistake of not adjusting the bar height after small asian girl so I had to squat way down to unrack...
---I guess i'll have to buy some collars ....a few semi serious lifters in there had their own
Decline Sit Ups: (highest setting)
bw- 20+0 reps
bw-20+0 reps
bw-20+0 reps..
----did deadlifts and Soh in 45 min or so...then took my sweet time with sit ups...
---
10/30/22
45 min
bw:225lb
Bench:
135-10 reps..paused each rep 1 sec
225-10 reps..paused each rep 1 sec
315-5+0 reps..TNG...rough
335-1+0 rep...TNG...decent set
345-1+0 rep...TNG....solid set
275-11+0 reps...TNG....maybe had 1 more with a spotter
Shoulder Width Pull Ups using climbing holds: bw - 10+0 reps
Decline sit ups(highest setting): bw- 20+0 reps...
------------
11/3/22
bw: 225lb
Sohp:
135-10 reps
155-5 reps
185-6+0 reps
Sohp w/ DBs:
40s- 10 reps
55s- 10+0 reps..
Last edited:
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11/5/22
bw: 225lb one scale 230lb other scale
-drank 1 VOR energy drink with 180mg caffeine
Squats:
bw-10 reps
135-10 reps
225-10 reps
315-1 rep
+open belt:
365-1 rep...great rep...
+closed belt:
385-1+0 rep...horrible lift off, not sure if I unracked unevenly but it swung out and hit one side...I was able to gain control and walk out, compose myself and hit a solid rep....but man what a fucking cluster unracking it...
- 15 min shooting around basketball...couldn't get a game going...barely touched rim with fingertips with run up....how embarrassing...lol
Hoist Sitting Leg Press Machine:
180(stack)-30+0 reps...
Standing Calf Raise Machine:
300(stack)-10+0 reps...terrible ROM...
200-10 reps...better ROM...
Decline Sit Ups(highest setting)-25+0 reps...
--------------------------------------------------------
11/12/22
45 min
bw:225lb
Bench:
135- 10 reps...2 sec pause
225- 10 reps...1 sec pause
275- 10 reps....TNG....had a couple more reps
315-3+0 reps...went a bit narrow on grip....TNG...
Incline Bench:
135-10 reps
225- 6+0 reps.....TNG....maybe had a couple more
225- 6+0 reps .....TNG ....got stuck under the upright barely racked it...
Pull Downs with a weird attachments: Average grip overhand:
100 - 10 reps
175- 10 reps
235- 5+0 reps...
---the 24 hour fitness pulldowns is higher than my college one
Standing Pulldown Tricep Extensions:
60- 10 reps
Decline Sit Ups:
bw- 20+0 reps
bw- 20+0 reps
bw: 225lb one scale 230lb other scale
-drank 1 VOR energy drink with 180mg caffeine
Squats:
bw-10 reps
135-10 reps
225-10 reps
315-1 rep
+open belt:
365-1 rep...great rep...
+closed belt:
385-1+0 rep...horrible lift off, not sure if I unracked unevenly but it swung out and hit one side...I was able to gain control and walk out, compose myself and hit a solid rep....but man what a fucking cluster unracking it...
- 15 min shooting around basketball...couldn't get a game going...barely touched rim with fingertips with run up....how embarrassing...lol
Hoist Sitting Leg Press Machine:
180(stack)-30+0 reps...
Standing Calf Raise Machine:
300(stack)-10+0 reps...terrible ROM...
200-10 reps...better ROM...
Decline Sit Ups(highest setting)-25+0 reps...
--------------------------------------------------------
11/12/22
45 min
bw:225lb
Bench:
135- 10 reps...2 sec pause
225- 10 reps...1 sec pause
275- 10 reps....TNG....had a couple more reps
315-3+0 reps...went a bit narrow on grip....TNG...
Incline Bench:
135-10 reps
225- 6+0 reps.....TNG....maybe had a couple more
225- 6+0 reps .....TNG ....got stuck under the upright barely racked it...
Pull Downs with a weird attachments: Average grip overhand:
100 - 10 reps
175- 10 reps
235- 5+0 reps...
---the 24 hour fitness pulldowns is higher than my college one
Standing Pulldown Tricep Extensions:
60- 10 reps
Decline Sit Ups:
bw- 20+0 reps
bw- 20+0 reps
Last edited:
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11/27/22
2 hours
bw: ~225lb
Bench:
135-10 reps..TNG
225-10 reps..TNG
275-12+0 reps...TNG....bounced
315-5+0 reps....TNG...maybe had 1 more
345-3+0 reps...TNG ...butt came off bench on 3rd due to bad set up...
Squats:
135-10 reps...deep and paused
225-10 reps.....deep...solid form
315-1 reps...deep...good form
365-1 rep...deep...good form
Pulldowns
overhand grip....shortish bar....maybe shoulder width
205-5 reps
235-5 reps
265-1+1+0
----couldn't touch 2nd rep to chest...had nothing on 3rd rep...
Decline Sit Ups: (low setting)
bw-20+0 reps
bw-20+0 reps
bw-20+0 reps
--Had to take a week plus off after tweaking my lat /back after trying to raise a jammed garage door. Ended up breaking one of the wooden panels in the process....thankfully it felt better after several days....fire cupping helped a lot...don't know how it works and don't care...
2 hours
bw: ~225lb
Bench:
135-10 reps..TNG
225-10 reps..TNG
275-12+0 reps...TNG....bounced
315-5+0 reps....TNG...maybe had 1 more
345-3+0 reps...TNG ...butt came off bench on 3rd due to bad set up...
Squats:
135-10 reps...deep and paused
225-10 reps.....deep...solid form
315-1 reps...deep...good form
365-1 rep...deep...good form
Pulldowns
overhand grip....shortish bar....maybe shoulder width
205-5 reps
235-5 reps
265-1+1+0
----couldn't touch 2nd rep to chest...had nothing on 3rd rep...
Decline Sit Ups: (low setting)
bw-20+0 reps
bw-20+0 reps
bw-20+0 reps
--Had to take a week plus off after tweaking my lat /back after trying to raise a jammed garage door. Ended up breaking one of the wooden panels in the process....thankfully it felt better after several days....fire cupping helped a lot...don't know how it works and don't care...
Last edited:
I don't gave a f*** anymore however about coffeine for lifting i had felt 0 bonus and 0 harm.
Results were the same.
Also for running, IMHO it didn't had any enchanment for me.....for running in distances till 100m.
200m - 1000 m running results were better.
Long time physical workload: not too valuable.
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Interesting. Everyone is different so I am not surprised. I tend to have some different reactions to some stuff than what is common.
I typically saw a bit of endurance/time improvement in my 1-1.5 mile times circa 10-15 years ago when I ran for a bit.
Recently I found caffeine mostly serves to 'perk' me up a bit and maybe gives a bit of a boost on higher rep sets when lifting.
Apparently caffeine and creatine have synergistic effect on endurance. I have recently started bumping into creatine having pro healthspan and lifespan effects in addition to its other qualities.
https://www.bio-conferences.org/art...conf_pes2020_00064/bioconf_pes2020_00064.html
"
Abstract
The purpose of the research is to carry out a theoretical analysis and generalization of modern scientific and methodological literature on the problem of the caffeine impact intake on the body of athletes. The results of experimental researches indicate a positive effect of caffeine intake on the indices of the anaerobic tests results and on the speed-strength indices. It has also been found that caffeine in combination with creatine enhances each other’s actions and has a positive effect on endurance performance. When evaluating the effect of caffeine on the athlete’s body, it was found that caffeine affects the production of lactic acid. It turned out that lactic acid is formed even at rest, as a side effect of taking caffeine. It is found that caffeine inhibits the activity of the enzyme phosphodiesterase. It was found that caffeine increases the secretion of endomorphins and, due to this, has an analgesic effect.
"
My opinion is that caffeine def...might increase painkillers effect for some timeframe...
Ofc everyone is different...
+ if lifting is oly type then trainer ( coach ) matters damn a lot...
As for fighting sport...
With coffeine for longer time activity I was worse than without....
Like for 6 rounds gas tank better , later worse ( if to talk about gas tank).
I have slow start long run type gas tank....
Everyone is different.
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- Messages
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12/7/22
~60 min
bw- ~225lb
Bench:
135-10 reps..TNG
225-10 reps...TNG
275-15+0 reps....TNG....bounced the f out of the reps
225-25+0 reps...TNG....bounced the f out of the reps....like I was at the NFL combine....
Overhand Pulldowns: Slightly wider than shoulder width:
160-5 reps
235-5 reps
265-2+1 reps....couldnt touch last rep to chest.....got it 2/3s or so
---had a cold/flu over the weekend so didn't train...
----I ended up taking 2-3 grams of me,latonin pow,der ....with dm,so gel like I normally do and it knocked out my cold/flu symptoms as though I took cold/flu meds....it surprised the hell out of me....I dropped back down to my normal dose of about 1 gram after 3 days....
----I am also reading that melatonin could be useful for endurance based sports/exercise....
"The fact that melatonin has also been found to preserve muscle and liver glycogen in exercised rats adds weight to the notion that melatonin might affect endurance exercise in humans."
https://pubmed.ncbi.nlm.nih.gov/12959621/
~60 min
bw- ~225lb
Bench:
135-10 reps..TNG
225-10 reps...TNG
275-15+0 reps....TNG....bounced the f out of the reps
225-25+0 reps...TNG....bounced the f out of the reps....like I was at the NFL combine....
Overhand Pulldowns: Slightly wider than shoulder width:
160-5 reps
235-5 reps
265-2+1 reps....couldnt touch last rep to chest.....got it 2/3s or so
---had a cold/flu over the weekend so didn't train...
----I ended up taking 2-3 grams of me,latonin pow,der ....with dm,so gel like I normally do and it knocked out my cold/flu symptoms as though I took cold/flu meds....it surprised the hell out of me....I dropped back down to my normal dose of about 1 gram after 3 days....
----I am also reading that melatonin could be useful for endurance based sports/exercise....
"The fact that melatonin has also been found to preserve muscle and liver glycogen in exercised rats adds weight to the notion that melatonin might affect endurance exercise in humans."
https://pubmed.ncbi.nlm.nih.gov/12959621/
Last edited:
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- Messages
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12/11/22
bw:225lb
50 min
Squats:
bw- 10 reps
135-10 reps
225- 10 reps
315- 1 rep
+open belt:
365- 1 rep
385- 1 rep
+closed belt:
405- 1+0 rep....hit parallel but the rep was rough ...I bend forward way too much...
open belt:
315-7+0 reps....terrible form....especially on last few reps....kept losing balance...looked like I unracked the weight unevenly....disappointing...the weight did not feel too heavy...
I played 1 halfcourt 3o3 game of basketball.....I was out of breath from almost the beginning. It was the first game in probably 5+ years....I don't know what's worse my conditioning or flexibility but both are total shit....I was tasting blood after the game....on the bright side I played ok ...
----I took 2.33g me.la,tonin, 5+g crea,tine, 7.5g d-ribose, and 1 energy drink with 180mg caffeine pre workout...
------------
12/17/22
45 min
Bench
135-10 reps TNG
225-10 reps TNG....felt pretty good
275-10+0 reps...TNG...
315-3+0 reps...TNG...form was off
----bench set up at the commercial gym feels weird compared to my work one
Incline Bench Machine:
1-45 per side - 10 reps
2-45 per side - 10 reps
3-45 per side - 6+0 reps
4-45 per side - 0+1 reps...got half way
Sohp:
135-10 reps
185-4+0 reps
Decline Sit Ups(highest setting)
bw- 25+0 reps
----2.75g mel,atonin, 5g creatine, 5g Dribose, 245mg caffeine, 650mg NMN, preworkout
-----
------------------------------------
12/23/22
Overhand Shoulder Width/Wide Pull Downs:
160- 5 reps
235-5 reps...couple left
280-2+0 reps......
Unilateral Pulldows using handle (neutral? grip)
175-1+0 rep...barely got each rep...fairly strict...left was a bit easier...
Work Leg Press Machine:
Both feet:
380(stack)-20 reps....fairly controlled.....had some more
Unilateral:
300-15+0 reps....maybe had a couple more....left was easier....
bw:225lb
50 min
Squats:
bw- 10 reps
135-10 reps
225- 10 reps
315- 1 rep
+open belt:
365- 1 rep
385- 1 rep
+closed belt:
405- 1+0 rep....hit parallel but the rep was rough ...I bend forward way too much...
open belt:
315-7+0 reps....terrible form....especially on last few reps....kept losing balance...looked like I unracked the weight unevenly....disappointing...the weight did not feel too heavy...
I played 1 halfcourt 3o3 game of basketball.....I was out of breath from almost the beginning. It was the first game in probably 5+ years....I don't know what's worse my conditioning or flexibility but both are total shit....I was tasting blood after the game....on the bright side I played ok ...
----I took 2.33g me.la,tonin, 5+g crea,tine, 7.5g d-ribose, and 1 energy drink with 180mg caffeine pre workout...
------------
12/17/22
45 min
Bench
135-10 reps TNG
225-10 reps TNG....felt pretty good
275-10+0 reps...TNG...
315-3+0 reps...TNG...form was off
----bench set up at the commercial gym feels weird compared to my work one
Incline Bench Machine:
1-45 per side - 10 reps
2-45 per side - 10 reps
3-45 per side - 6+0 reps
4-45 per side - 0+1 reps...got half way
Sohp:
135-10 reps
185-4+0 reps
Decline Sit Ups(highest setting)
bw- 25+0 reps
----2.75g mel,atonin, 5g creatine, 5g Dribose, 245mg caffeine, 650mg NMN, preworkout
-----
------------------------------------
12/23/22
Overhand Shoulder Width/Wide Pull Downs:
160- 5 reps
235-5 reps...couple left
280-2+0 reps......
Unilateral Pulldows using handle (neutral? grip)
175-1+0 rep...barely got each rep...fairly strict...left was a bit easier...
Work Leg Press Machine:
Both feet:
380(stack)-20 reps....fairly controlled.....had some more
Unilateral:
300-15+0 reps....maybe had a couple more....left was easier....
Last edited:
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- Feb 13, 2006
- Messages
- 7,665
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12/29/22
2 hours
bw: scale 1: 220lb scale 2: 225lb
Bench:
135-10 reps...TNG
225-10 reps...TNG
315-9+0 reps...TNG
225-25+0 reps...TNG....23rd rep was rough looking....thought I could get more reps today but stalled out...
Neutral Close Grip Pull Downs:
160-10 reps
235-12+0 reps....barely got last rep to touch chest....
----had a mellow workout today....most of the rest was during bench...
-----------------------
12/30/22
20 min
Work Leg Press Machine:
Both feet:
380(stack)-20 reps....fairly controlled.....had some more
380(stack)-20 reps....fairly controlled.....had some more
380(stack)-40+0 reps....fairly controlled....
---slightly changed up my foot position but it was fairly narrow for all 3 sets....
2 hours
bw: scale 1: 220lb scale 2: 225lb
Bench:
135-10 reps...TNG
225-10 reps...TNG
315-9+0 reps...TNG
225-25+0 reps...TNG....23rd rep was rough looking....thought I could get more reps today but stalled out...
Neutral Close Grip Pull Downs:
160-10 reps
235-12+0 reps....barely got last rep to touch chest....
----had a mellow workout today....most of the rest was during bench...
-----------------------
12/30/22
20 min
Work Leg Press Machine:
Both feet:
380(stack)-20 reps....fairly controlled.....had some more
380(stack)-20 reps....fairly controlled.....had some more
380(stack)-40+0 reps....fairly controlled....
---slightly changed up my foot position but it was fairly narrow for all 3 sets....
Last edited:
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- Feb 13, 2006
- Messages
- 7,665
- Reaction score
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1/5/23
bw:~225lb
Bench:
135-10 reps...TNG
225-10 reps...TNG
315-8+0 reps...TNG...very heavy today
275-12+0 reps...TNG...maybe had a couple more but felt off
Neutral Close Grip Pull Downs:
160-10 reps
265-8+1 reps......very close to touching 9th rep to chest...couple inches off
---------------
1/8/23
bw: 225lb
Squats:
bw- 10 reps
135-10 reps
225- 10 reps
315- 5+0 rep..unracked unevenly...
365- 1+0 rep...good rep...went deep...
Leg Press Machine at work:
380(stack)-30+0 reps
380(stack)-30+0 reps
380(stack)-30+0 reps
---I changed up foot placement each set ...
Sohp:
135-10 reps
185-5+0 reps...unracked just a smidge uneven...
--------------
1/12/23
bw:~225lb
Bench:
135-10 reps...TNG
225-10 reps...TNG
315-9+0 reps...TNG...very heavy today...maybe had 1 more....bounced hard...
Neutral Close Grip Pull Downs:
160-10 reps
280-6+0 reps......may be PR...
--quick workout at work
bw:~225lb
Bench:
135-10 reps...TNG
225-10 reps...TNG
315-8+0 reps...TNG...very heavy today
275-12+0 reps...TNG...maybe had a couple more but felt off
Neutral Close Grip Pull Downs:
160-10 reps
265-8+1 reps......very close to touching 9th rep to chest...couple inches off
---------------
1/8/23
bw: 225lb
Squats:
bw- 10 reps
135-10 reps
225- 10 reps
315- 5+0 rep..unracked unevenly...
365- 1+0 rep...good rep...went deep...
Leg Press Machine at work:
380(stack)-30+0 reps
380(stack)-30+0 reps
380(stack)-30+0 reps
---I changed up foot placement each set ...
Sohp:
135-10 reps
185-5+0 reps...unracked just a smidge uneven...
--------------
1/12/23
bw:~225lb
Bench:
135-10 reps...TNG
225-10 reps...TNG
315-9+0 reps...TNG...very heavy today...maybe had 1 more....bounced hard...
Neutral Close Grip Pull Downs:
160-10 reps
280-6+0 reps......may be PR...
--quick workout at work
Last edited:
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1/16/23
bw: 222lb / 230lb
Deadlifts:
DOH
135-10 reps
225-5 reps
315-5 reps..
Mixed:
405-1 rep...very fast
DOH: +straps
495-1 rep...very fast and easy
no shoes+open belt:
635-1+0 rep....relatively easy---was initially going to try for 655 but then loaded 635....went DOH this time and while it was a bit unusual for me it was probably easier
495-6 reps....maybe had a couple more but had to cut short as some girl was walking right next to me....I thought I was about to drop it on her foot....smh...
Leg Press Machine: (24 hr fitness)
365(stack)- 20 reps...had a few more
Leg Press -someone just left it so I jumped in...
5 plates per side: 10+0 reps
5 plates per side: 10+0 reps
bw: 222lb / 230lb
Deadlifts:
DOH
135-10 reps
225-5 reps
315-5 reps..
Mixed:
405-1 rep...very fast
DOH: +straps
495-1 rep...very fast and easy
no shoes+open belt:
635-1+0 rep....relatively easy---was initially going to try for 655 but then loaded 635....went DOH this time and while it was a bit unusual for me it was probably easier
495-6 reps....maybe had a couple more but had to cut short as some girl was walking right next to me....I thought I was about to drop it on her foot....smh...
Leg Press Machine: (24 hr fitness)
365(stack)- 20 reps...had a few more
Leg Press -someone just left it so I jumped in...
5 plates per side: 10+0 reps
5 plates per side: 10+0 reps
Last edited:
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- 79
Heyyyyyyy you’re still at it
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Hey. Doing my best. Glad to see you're still around.
1/23/2023
45min
24hrs fitness
Bench:
135-10 reps..TNG
225-10 reps..TNG
275-5 reps..TNG
295-1 rep....paused
315-1 rep....paused
345-1 rep....paused
365-1+1 reps....was planning to do 1 rep but then decided to go for 2nd and failed halfway....1st rep was easy....probably had at least 20 lb ....
225-22+0 reps
Pulldowns: shoulder width grip
160-10 reps
235-5+0 reps
265-2+1 reps...lots of lower back
---this pulldown machine feels harder than my work gym....this bar is more to the front ....
Sitting One Arm DB(concentration?) Curls(against thigh):
50lb-10 reps/arm
65lb-2+1 reps/arm...had nothing on 3rd
Decline Sit Ups(highest setting):
bw-25+0 reps....
Last edited:
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- Messages
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1/28/23
bw: 225-230lb
100 min
Squats:
bw- 10 reps
135-10 reps
225- 10 reps
315- 1 rep..
365- 1+0 rep...good rep...
+closed belt:
405-1+0 rep....bar rolled up on my neck....poor form...went parallel or bit deeper....belt was way too tight...I was shocked I could even close it
+open belt:
315-6+0 reps....almost a pause at the bottom where I was focusing on sitting back...
315-11+0 reps....bounced at the bottom...maybe went smidge deeper than previous set....possibly had 12th but ran out of breath.....surprisingly great set....well balanced and good form...
Leg Press Machine at work:
380(stack)-30+0 reps
Went to work gym further away because my city one closes at 8 on weekends which sucks ...
bw: 225-230lb
100 min
Squats:
bw- 10 reps
135-10 reps
225- 10 reps
315- 1 rep..
365- 1+0 rep...good rep...
+closed belt:
405-1+0 rep....bar rolled up on my neck....poor form...went parallel or bit deeper....belt was way too tight...I was shocked I could even close it
+open belt:
315-6+0 reps....almost a pause at the bottom where I was focusing on sitting back...
315-11+0 reps....bounced at the bottom...maybe went smidge deeper than previous set....possibly had 12th but ran out of breath.....surprisingly great set....well balanced and good form...
Leg Press Machine at work:
380(stack)-30+0 reps
Went to work gym further away because my city one closes at 8 on weekends which sucks ...
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2/5/23
45 min
bw-220/225lb (down 5lb)
Bench:
135-10 reps TNG
225-10 reps TNG
275- 1 rep... paused
315- 1 rep... paused
335- 1 rep... paused
355- 1 rep... paused
+open belt:
365-1+0 rep...TNG
Sohp:
open belt:
135-10 rep
185-0+1 rep...too narrow grip
185-3+0 reps....
205-1+1 reps...nothing on 2nd rep
Sitting Cable Rows:
295(stack)-8+0 reps....used a lot of back on last few reps
Cable Pull Downs Shoulder Width Overhand Grip:
235-5+0 reps
Decline Bench Crunches:
bw-25+0 reps....
----been sick last few days so all in all not too bad...
45 min
bw-220/225lb (down 5lb)
Bench:
135-10 reps TNG
225-10 reps TNG
275- 1 rep... paused
315- 1 rep... paused
335- 1 rep... paused
355- 1 rep... paused
+open belt:
365-1+0 rep...TNG
Sohp:
open belt:
135-10 rep
185-0+1 rep...too narrow grip
185-3+0 reps....
205-1+1 reps...nothing on 2nd rep
Sitting Cable Rows:
295(stack)-8+0 reps....used a lot of back on last few reps
Cable Pull Downs Shoulder Width Overhand Grip:
235-5+0 reps
Decline Bench Crunches:
bw-25+0 reps....
----been sick last few days so all in all not too bad...
- Joined
- Feb 13, 2006
- Messages
- 7,665
- Reaction score
- 4,656
2/12/23
bw: 224-225lb
30 min
Deadlifts:
DOH
135- 10 reps
225- 5 reps
315 - 5 reps
MIXED grip
405- 1 rep
DOH+straps:
495- 1 rep...slightly uneven grip(bar went up unevenly)
585- 1 rep....again..issue with gripping evenly ....
+DOH+straps+no shoes:
655-1+0 reps....+ 2 shrugs....grip started to slip...didn't tighten straps enough...racked it evenly at least....7-8/10 RPE....was initially going for 675 but decided to lower the jump from last workout due to how heavy warm up sets felt.....which I think was a good decision...
60 min (watching Eagles choke)
Bench Press:
135-10 reps...paused
225-20 reps...TNG--
275-10+0 reps...maybe had another rep...bounced hard
275-7+1 reps....couldn't rack left side by half an inch....bar came down and plates all came crashing down ....eh
-------------
2/15/23
Close Grip Neutral Pulldowns: (work gym)
160- 5 reps....slow and controlled....
235- 5 reps.....slow and controlled....
235- 5 reps.....slow and controlled....
235- 11+1 reps.....slow and controlled....an inch from touching chest on 12th
=================
2/16/23
Leg Press Machine (work gym)
Both Feet:
380(stack) - 50 +0 reps with rest pause (30, 5 sec pause fully extended, 10, 5 sec pause fully extended, 10)
Single Leg:
380(stack)-1+0 reps...nothing on 2nd rep...
300- 10+0 reps with each leg
Sohp: 135- 5 reps...shoulders still too sore
Standing Cable Cross Overs 160- (80+80)- 10 reps
---------------------------------
3/2/23
Leg Press Machine (work gym)
Both Feet:
380(stack) - 20+0 reps
Single Leg:
300- 10+0 reps with each leg
300- 10+0 reps with each leg
300- 10+0 reps with each leg
Bench:
135- 10 reps...
---messed up my shoulder....tried a light set but had nothing so quit here...each rep hurt my shoulder...
---I been pinning BPC/TB into the shoulder every other day, now will need to step it up...
---------------------
bw:225lb
3/8/23
3 sets of 30+ sit ups using door attachment (12$ on Amazon for Nordic hamstring curl/sit ups) and I got for feet. It worked quite well...
I also tried Swissies attachments I got for the pull up bar last few days and did a few sets here and there. I did 25ish 1/3 -1/2 ROM (middle portion). I also did some more of 5-10 ....I am really liking it...
-----------------
---multiple days where I did 10-15 reps of various chin ups
3/11/23
neutral grip chin ups---bw - 10 reps
3/13/23
partials close grip chip ups:
bw: 20 reps
3/14/23
partial (1/3--middle of the rom) close /shoulder width neutral chin ups: bw - 15 reps
partial (1/4-1/5-upper arms parallel to floor then touch chest)- bw -31+0 reps
3/15/23
partials (1/4-1/5--upper arms parallel to ground to bar to chest) upper ROM close grip chin ups: bw - 31 reps
partials (1/5) upper ROM close grip chin ups: bw - 26 reps
bw: 224-225lb
30 min
Deadlifts:
DOH
135- 10 reps
225- 5 reps
315 - 5 reps
MIXED grip
405- 1 rep
DOH+straps:
495- 1 rep...slightly uneven grip(bar went up unevenly)
585- 1 rep....again..issue with gripping evenly ....
+DOH+straps+no shoes:
655-1+0 reps....+ 2 shrugs....grip started to slip...didn't tighten straps enough...racked it evenly at least....7-8/10 RPE....was initially going for 675 but decided to lower the jump from last workout due to how heavy warm up sets felt.....which I think was a good decision...
60 min (watching Eagles choke)
Bench Press:
135-10 reps...paused
225-20 reps...TNG--
275-10+0 reps...maybe had another rep...bounced hard
275-7+1 reps....couldn't rack left side by half an inch....bar came down and plates all came crashing down ....eh
-------------
2/15/23
Close Grip Neutral Pulldowns: (work gym)
160- 5 reps....slow and controlled....
235- 5 reps.....slow and controlled....
235- 5 reps.....slow and controlled....
235- 11+1 reps.....slow and controlled....an inch from touching chest on 12th
=================
2/16/23
Leg Press Machine (work gym)
Both Feet:
380(stack) - 50 +0 reps with rest pause (30, 5 sec pause fully extended, 10, 5 sec pause fully extended, 10)
Single Leg:
380(stack)-1+0 reps...nothing on 2nd rep...
300- 10+0 reps with each leg
Sohp: 135- 5 reps...shoulders still too sore
Standing Cable Cross Overs 160- (80+80)- 10 reps
---------------------------------
3/2/23
Leg Press Machine (work gym)
Both Feet:
380(stack) - 20+0 reps
Single Leg:
300- 10+0 reps with each leg
300- 10+0 reps with each leg
300- 10+0 reps with each leg
Bench:
135- 10 reps...
---messed up my shoulder....tried a light set but had nothing so quit here...each rep hurt my shoulder...
---I been pinning BPC/TB into the shoulder every other day, now will need to step it up...
---------------------
bw:225lb
3/8/23
3 sets of 30+ sit ups using door attachment (12$ on Amazon for Nordic hamstring curl/sit ups) and I got for feet. It worked quite well...
I also tried Swissies attachments I got for the pull up bar last few days and did a few sets here and there. I did 25ish 1/3 -1/2 ROM (middle portion). I also did some more of 5-10 ....I am really liking it...
-----------------
---multiple days where I did 10-15 reps of various chin ups
3/11/23
neutral grip chin ups---bw - 10 reps
3/13/23
partials close grip chip ups:
bw: 20 reps
3/14/23
partial (1/3--middle of the rom) close /shoulder width neutral chin ups: bw - 15 reps
partial (1/4-1/5-upper arms parallel to floor then touch chest)- bw -31+0 reps
3/15/23
partials (1/4-1/5--upper arms parallel to ground to bar to chest) upper ROM close grip chin ups: bw - 31 reps
partials (1/5) upper ROM close grip chin ups: bw - 26 reps
Last edited:
- Joined
- Feb 13, 2006
- Messages
- 7,665
- Reaction score
- 4,656
3/16/23
bw:~225lb
Bench:
135-10 reps...paused...no power...right shoulder still hurting...
+slingshot (highest one 300+ lb)
225-10 reps...paused....close to failure...no power.....like driving with a flat tire....eh
----been running 1mg of bpc/tb every other day or so
-----feels better than before but still far from healed
-----was excited to try out slingshot to see if I can get some use from it but looks like I will have to wait a while...
Leg Press Machine (work gym)
Both Feet:
380(stack) - 20 reps
Single Leg:
300- 10 reps with each leg
340- 10+0 reps with each leg...maybe a couple more...killed my CNS...took a long break between each leg
380(stack)- 5+0 reps with each leg...killed my CNS...took a couple min break between legs
------------
3/18/23
Neutral Grip Narrow Pull Ups: bw (225)- 10 reps
Upper (1/4) Narrow Grip Chin Ups: bw - 20+0 reps
---------------------------
3/19/23
Sit Ups with feet straight: bw (225)- 60 + 0 reps
Sit Ups with feet straight: bw - 40 + 0 reps
-----------
3/20/23
Narrow Grip Chin Ups: bw (225)- 23+0 reps (upper 1/3 partials)
Wide Grip(wider than shoulder width) Pull Ups: bw - 15+0 reps (upper 1/2 - 1/3 partials) - used legs/momentum on last few reps...
bw:~225lb
Bench:
135-10 reps...paused...no power...right shoulder still hurting...
+slingshot (highest one 300+ lb)
225-10 reps...paused....close to failure...no power.....like driving with a flat tire....eh
----been running 1mg of bpc/tb every other day or so
-----feels better than before but still far from healed
-----was excited to try out slingshot to see if I can get some use from it but looks like I will have to wait a while...
Leg Press Machine (work gym)
Both Feet:
380(stack) - 20 reps
Single Leg:
300- 10 reps with each leg
340- 10+0 reps with each leg...maybe a couple more...killed my CNS...took a long break between each leg
380(stack)- 5+0 reps with each leg...killed my CNS...took a couple min break between legs
------------
3/18/23
Neutral Grip Narrow Pull Ups: bw (225)- 10 reps
Upper (1/4) Narrow Grip Chin Ups: bw - 20+0 reps
---------------------------
3/19/23
Sit Ups with feet straight: bw (225)- 60 + 0 reps
Sit Ups with feet straight: bw - 40 + 0 reps
-----------
3/20/23
Narrow Grip Chin Ups: bw (225)- 23+0 reps (upper 1/3 partials)
Wide Grip(wider than shoulder width) Pull Ups: bw - 15+0 reps (upper 1/2 - 1/3 partials) - used legs/momentum on last few reps...
Last edited:
- Joined
- Feb 13, 2006
- Messages
- 7,665
- Reaction score
- 4,656
3/23/23
bw: ~225lb
Bench:
135-10 reps...paused...shoulder still tweaked
+slingshot (highest one 300+ lb)
225-10 reps...paused....
275-12+0 reps.......light bouncing /TNG
315-6+0 reps....light/moderate bouncing / TNG
---sling shot definitely decreased the stress on the shoulders
Close Grip Bench Press:
135-10 reps....paused
225-10+0 reps...TNG....no bouncing...maybe had a couple more
---very little or no stress on shoulders.....
---2 sets of several exercises for rotator cuff muscles of 20 reps each
---------------------------------
3/26/23
Close Grip Chin Ups:
bw(~225lb)-partial (1/3--top of the rom) - 25+0 reps
Sit Ups sitting on a rolled up yoga mat(slow reps):
bw-30 reps
bw-30 reps
bw-30 reps
bw-30 reps
--------------------------------
3/30/23
bw: ~225lb
Bench:
135-10 reps...paused....2 sec pause
+slingshot (highest one 300+ lb)
225-10 reps...paused....2 sec pause...trying to keep elbows in and exploded up....
275-5 reps.......TNG
315-7+0 reps....TNG
---sling shot definitely decreased the stress on the shoulders
Close Grip Bench Press:
225-14+0 reps...TNG....
Wide Grip Pull Downs (overhand grip)
190-10 reps...very controlled....
250-5+0 reps...nothing on 6th...touching chest
280-2+0 reps....both reps to chin....nothing on 3rd rep
--1 set of four exercises for rotator cuff muscles of 20 reps each
-------------
4/2/23
Close Grip Chin Ups: bw (225lb)-14+1 reps...just shy of 15th rep at the top....took about 45 sec to do the set....controlled reps...minimum light kipping on last couple reps...
-=---------------------------
4/3/23
Close Grip Chin Ups: bw (225lb)-12+0 reps...very controlled reps....no momentum...slight struggle at the top on last rep....touched every rep to chest
-----------------------------------
4/4/23
Sit Ups with feet straight: bw (225)- 70 + 0 reps....at work....may have done a couple extra reps....had maybe a few more...
bw: ~225lb
Bench:
135-10 reps...paused...shoulder still tweaked
+slingshot (highest one 300+ lb)
225-10 reps...paused....
275-12+0 reps.......light bouncing /TNG
315-6+0 reps....light/moderate bouncing / TNG
---sling shot definitely decreased the stress on the shoulders
Close Grip Bench Press:
135-10 reps....paused
225-10+0 reps...TNG....no bouncing...maybe had a couple more
---very little or no stress on shoulders.....
---2 sets of several exercises for rotator cuff muscles of 20 reps each
---------------------------------
3/26/23
Close Grip Chin Ups:
bw(~225lb)-partial (1/3--top of the rom) - 25+0 reps
Sit Ups sitting on a rolled up yoga mat(slow reps):
bw-30 reps
bw-30 reps
bw-30 reps
bw-30 reps
--------------------------------
3/30/23
bw: ~225lb
Bench:
135-10 reps...paused....2 sec pause
+slingshot (highest one 300+ lb)
225-10 reps...paused....2 sec pause...trying to keep elbows in and exploded up....
275-5 reps.......TNG
315-7+0 reps....TNG
---sling shot definitely decreased the stress on the shoulders
Close Grip Bench Press:
225-14+0 reps...TNG....
Wide Grip Pull Downs (overhand grip)
190-10 reps...very controlled....
250-5+0 reps...nothing on 6th...touching chest
280-2+0 reps....both reps to chin....nothing on 3rd rep
--1 set of four exercises for rotator cuff muscles of 20 reps each
-------------
4/2/23
Close Grip Chin Ups: bw (225lb)-14+1 reps...just shy of 15th rep at the top....took about 45 sec to do the set....controlled reps...minimum light kipping on last couple reps...
-=---------------------------
4/3/23
Close Grip Chin Ups: bw (225lb)-12+0 reps...very controlled reps....no momentum...slight struggle at the top on last rep....touched every rep to chest
-----------------------------------
4/4/23
Sit Ups with feet straight: bw (225)- 70 + 0 reps....at work....may have done a couple extra reps....had maybe a few more...
Last edited:
