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  • Squat Day
    Squat 57.5/60/65/70KGx5
    Squat 5x10x52.5KG
    Leg Curl: (1x12xWeight4) (3x12xWeight5)
    Leg Extension: (4x12xWeight6)
    Leg Raises (Done badly, hate these) 3x15
    Dark chocolate and coffee, running through my veins...

    Fitocracy Workout Tracker:
    https://www.fitocracy.com/profile/Shadowknight137/?feed
    MFP Food Diary:
    http://www.myfitnesspal.com/food/diary/Shadowknight137
    (Date is New Zealand Time UTC+ 12hours)

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    • Press
      45 2x10
      112 3x4
      123 1x3
      135 1x2

      Bench
      135 1x10
      202 2x3
      225 2x2
      Few but ripe.

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      • Warmup:
        General exercises to get the blood going, and fifty pushups

        Workout:
        4x8 squats
        4x8 shoulder press
        4x8 bench press
        4x8 dead lift
        4x8 curls
        4x8 bent-over row

        Comment


        • Deadlifts: 305lbs, 1x5
          Bent Over Rows: 195lbs, 3x5
          Power Cleans: 115lbs, 3x5
          Forward Lunges, 245lbs, 3x10

          5-miles slow pace running with the dog.

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          • 12min to set a one rep max for a push press...my killer is cleaning the weight, not pressing it.
            Got to 155, then 165, ended at 175lbs. 6 reps total to set it.

            then the killer...
            400m run at 5min mile pace
            12 70lb Kettleball swings
            12 strict pullups
            repeat x3, no rest, or attempted no rest....my final 400m was a 6:30 pace and I thought I was dying for the 3rd round.
            "The soul that does not attempt flight; does not notice its chains."

            Comment


            • 2.5 mile walk

              Comment


              • TRAINING - OHP Day
                OHP (1x5x35) (1x5x37.5) (1x5x40) (2x5x42.5)
                OHP (5x10x32.5)
                Row (2x10x32.5) (2x10x35)
                Bench (5x10x50-52.5)
                Dumbell Curl (1x10x12.5) (1x6x12.5) (1x6x10) (3x10x10)
                Weighted dip (10/10/10 x 8kg)
                Dark chocolate and coffee, running through my veins...

                Fitocracy Workout Tracker:
                https://www.fitocracy.com/profile/Shadowknight137/?feed
                MFP Food Diary:
                http://www.myfitnesspal.com/food/diary/Shadowknight137
                (Date is New Zealand Time UTC+ 12hours)

                Comment


                • Yesterday 100 pushups and 50 pullups (greasing the groove so random sets throughout the day)

                  Today

                  Several muscle ups as warmup
                  Weighted Chins + 45 drop to BW
                  Weighted Dips + 45 drop to BW
                  Leg Press
                  Shoulder Press
                  Compound Rows

                  All to failure and with no rest between which made the compound rows less than stellar.

                  Comment


                  • Muscle-ups used to be one of my favorites when I trained in a commercial gym. How many can you bust out in a clip, Neckhammer? I think my all-time best was 9.

                    Tonight:

                    Squat: 3 x 5 x 290 (this will be a new 5-rep PR for me. And then I have to repeat it twice. Fun!)
                    Bench: 3 x 5 x 200 (current 5 rep PR = 215. Still not gonna be easy)
                    Deadlift: 1 x 5 x 395 (did this weight for 5 once, but lockout was disputable on the 5th rep. Leaving no question tonight)
                    Dips: 3 x ??. I'll throw on a 25 or a 45 and see where these lie. I won't go to true failure on the 1st or 2nd set, but close without completely trashing myself for the remaining sets.
                    The Champagne of Beards

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                    • Tonight is heavy deadlifts !

                      Question. Do you guys still go high fat low carb on these heavy lift days?

                      Comment


                      • Originally posted by fkjr2 View Post
                        Tonight is heavy deadlifts !

                        Question. Do you guys still go high fat low carb on these heavy lift days?
                        When trying to get swole: no
                        When trying to get leaner: yes
                        The Champagne of Beards

                        Comment


                        • Originally posted by fkjr2 View Post
                          Tonight is heavy deadlifts !

                          Question. Do you guys still go high fat low carb on these heavy lift days?
                          I lift fasted.

                          Comment


                          • A conditioning workout today from my coach completed on my own for time. I must sub. for pushups & pull up for now,:

                            100 Abmat situps
                            270 single jump ropes
                            80 TRX chest presses
                            70 calories on rower
                            60 wall balls
                            50 KB swings (40 lbs)
                            40 TRX Rows
                            30 Burpees
                            20 Deadlifts (95 lbs)
                            10 30-meter sprints

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                            • Mil press 156x5, 180x3, 204x8 (new PR), then 10 reps each at 96, 108, 120, 132, 144
                              Pull ups 2x8 and 2x6
                              Lat pulls 10 reps at 100,110, 120, 130 and 8 reps at 140
                              Hanging knee reaises 3x15

                              Comment


                              • Originally posted by RichMahogany View Post
                                Muscle-ups used to be one of my favorites when I trained in a commercial gym. How many can you bust out in a clip, Neckhammer? I think my all-time best was 9.
                                Did 5 as my warmup, but now that you've laid down the gauntlet I'll see if I can do 10 next time I'm in

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