Building the Base
Moderator: Chebass88
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Re: Building the Base
Tonight
Bench 235x1, 255x1, 275x2 tng
Dead 365x1, 395x3
Db bench = shoulder pain
Deficit Axle deads 315x11/4
Bench 235x1, 255x1, 275x2 tng
Dead 365x1, 395x3
Db bench = shoulder pain
Deficit Axle deads 315x11/4
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Re: Building the Base
Bench 240x1, 240x3
Dead 375x1, 375x1, 375x2
SLDL 280x10
Pin press 225x10
Chins bwx3x2
Superset stiffarm pulldowns 3x6-12
Dips bwx10/5/5
Superset db flies 3x10
Dead 375x1, 375x1, 375x2
SLDL 280x10
Pin press 225x10
Chins bwx3x2
Superset stiffarm pulldowns 3x6-12
Dips bwx10/5/5
Superset db flies 3x10
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Re: Building the Base
Bench 240x1, 260x1, 280x2
Dead 375x1, 395x1, 415x1, 435x1
Press 115x8/6/6
Chins bwx3x3
Cuban DB press 10lbx15
Dead 375x1, 395x1, 415x1, 435x1
Press 115x8/6/6
Chins bwx3x3
Cuban DB press 10lbx15
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Re: Building the Base
Bench 240x4 easy
Dead 375x4 less easy lol still doable
Deficit Axle 335x5/5
Side bends 45lbx25
JM presses 65x8 these felt bad, so I stopped
Rope pushdowns 3x8-25
1arm curls 3x15-20
Dead 375x4 less easy lol still doable
Deficit Axle 335x5/5
Side bends 45lbx25
JM presses 65x8 these felt bad, so I stopped
Rope pushdowns 3x8-25
1arm curls 3x15-20
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Re: Building the Base
Bench 240x1, 260x3
Dead 375x1, 405x3
High incline 145x15/10/5
Chins bwx3x3
Btn pulldowns 3x15
Cable rows 3x8
Side raises 3x10-25
Dead 375x1, 405x3
High incline 145x15/10/5
Chins bwx3x3
Btn pulldowns 3x15
Cable rows 3x8
Side raises 3x10-25
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Re: Building the Base
Dead 375x1, 395x1, 425x2
Bench 240x1, 255x3
Pin press 210x15/12/8/5
SLDL 300x5
Hang DB row 45sx15, 55sx2x12
First time doing these rows. Never felt a pump in my lower lats before. Pretty cool.
Bench 240x1, 255x3
Pin press 210x15/12/8/5
SLDL 300x5
Hang DB row 45sx15, 55sx2x12
First time doing these rows. Never felt a pump in my lower lats before. Pretty cool.
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Re: Building the Base
Bench 240x1, 275x2, 265x1
Dead 375x1, 405x1, 405x2
Press
45
95
95
125x5/5
Cradle DB press
30x15
50x15
65x8
Upright row
45x20
55x10/10
Dead 375x1, 405x1, 405x2
Press
45
95
95
125x5/5
Cradle DB press
30x15
50x15
65x8
Upright row
45x20
55x10/10
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Re: Building the Base
Bench 240x4
Dead 375x1, 405x3
High incline 155x10/6/4
Concentration curls 20lbx15/15, 25lbx8
Glute kickbacks 3x8-15
Dead 375x1, 405x3
High incline 155x10/6/4
Concentration curls 20lbx15/15, 25lbx8
Glute kickbacks 3x8-15
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Re: Building the Base
Bench 245x1/1/2
Dead 385x1/1/2
Lat pulldowns 2x6-14
Bentover rows 115x15, 135x6
Cable rows 2x9-10
Db Hang row 1x8
Dead 385x1/1/2
Lat pulldowns 2x6-14
Bentover rows 115x15, 135x6
Cable rows 2x9-10
Db Hang row 1x8
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Re: Building the Base
Bench 245x4
Dead 385x1, 405x1, 435x1, 465xF at the knees
Pin press 225x3x10
Diamond knee push-ups 2x12
Dead 385x1, 405x1, 435x1, 465xF at the knees
Pin press 225x3x10
Diamond knee push-ups 2x12
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Re: Building the Base
About to be without a gym for probably 6 weeks.
Bench up to 295x1
Push-ups 4x15
Pike push-ups 2x12, 1x7
Chinups 5x3
Bench up to 295x1
Push-ups 4x15
Pike push-ups 2x12, 1x7
Chinups 5x3
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Re: Building the Base
I told myself this week I would test where my maxes are before I'm away from the gym for a while. Turns out this was probably a terrible idea, as I feel very poorly prepared to max out
Deads up to 455, where I failed below the knees. Technically I could have grinded this out, but once it slowed down to a grind I dropped it. Can't afford to be hurt at work.
Deads up to 455, where I failed below the knees. Technically I could have grinded this out, but once it slowed down to a grind I dropped it. Can't afford to be hurt at work.
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Re: Building the Base
Day 1 without a gym
Run 2/3 mile, nice and slow
Chins 3x4
Calf raises 3x10-15
Situps 3x15
Hip thrusts 3x15
Run 2/3 mile, nice and slow
Chins 3x4
Calf raises 3x10-15
Situps 3x15
Hip thrusts 3x15
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Re: Building the Base
Couple days ago: Chins 3x3
Yesterday: Chins 3x4, push-ups 3x20
Today: Chins 3x5, push-ups 3x25
Yesterday: Chins 3x4, push-ups 3x20
Today: Chins 3x5, push-ups 3x25
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Re: Building the Base
Found a new gym. Best I've ever seen.
Press
45
65
95
135x1
95x15/7
Dead
135
225
315
365
405
No backoffs due to lowback
Chins bwx2x5
Side raises 20sx25, 25sx13
Rower 500m
Press
45
65
95
135x1
95x15/7
Dead
135
225
315
365
405
No backoffs due to lowback
Chins bwx2x5
Side raises 20sx25, 25sx13
Rower 500m
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Re: Building the Base
Life still getting in the way of training, but got in again today
Press
45
65
95
135x1
95x10/10/8
1arm db press
50lb x 7, 40lb x 8, 35lb x 10
1arm lateral 3x15-20
Rear delt cable 2x12
Front Barbell raises 2x12-15
Machine laterals 2x15-20
Press
45
65
95
135x1
95x10/10/8
1arm db press
50lb x 7, 40lb x 8, 35lb x 10
1arm lateral 3x15-20
Rear delt cable 2x12
Front Barbell raises 2x12-15
Machine laterals 2x15-20
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Re: Building the Base
Dead
135
225
315
365
275x10
Chins bw3x6/5/6
Side bends 2x15
Db row 60x12/6
45 deg back ext
Bwx15, 50lbx8
Lat pulldowns 2x10-18
Chest supp row 45x2x15
135
225
315
365
275x10
Chins bw3x6/5/6
Side bends 2x15
Db row 60x12/6
45 deg back ext
Bwx15, 50lbx8
Lat pulldowns 2x10-18
Chest supp row 45x2x15
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Re: Building the Base
Incline
45
135x15
155x8
175x4, double drop
Lat pulldowns 2x6-15, double drop
Back extensions 3x5-15
Seated side raises 3x15-20
Wrist curls 3x4-12
Decline situps 2x10-20
45
135x15
155x8
175x4, double drop
Lat pulldowns 2x6-15, double drop
Back extensions 3x5-15
Seated side raises 3x15-20
Wrist curls 3x4-12
Decline situps 2x10-20
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Re: Building the Base
Barbell rows
45
135x15
185x5/5
Standing Db press
30sxwhatever
45sx10/5
Btb wrist curls
45
65
95x8
Side bends
55lbx15
Concept 2 rower 1000m
45
135x15
185x5/5
Standing Db press
30sxwhatever
45sx10/5
Btb wrist curls
45
65
95x8
Side bends
55lbx15
Concept 2 rower 1000m
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Re: Building the Base
Military 95x8/8/8/6
Chins 10x3
RDLs 225x3x8
Chins 10x3
RDLs 225x3x8