American Ex-Muscletechie

mdc5065

Fat gripz came today and I've gotta say they f'n killed me. Two words: forearm explosion. All pulling motions were a new hell and bench was very difficult. I'll be using them for everything but squats from now on.

5x5
Barbell Bench Press: 235
Underhand Lat Pull Down: 190
Arnold Press: 55s
Barbell Back Squat: 155, 185, 205, 225, 245 then a 20 repper at 155 (making up for lost time / being an ass by taking my buddy's bet that I couldn't)
Alternating Curl: 55s
Triceps Extension: 100
Deadlift: 135, 225, 315, 225 x 2

Going up 5% next week for 5x4.

mdc5065

I decided to add the Ort/Mag deadlift routine to my
current program during one of the weekend rest days. I'm
running it twice through with the first using fat gripz
at my training partner's weights (he's really new to
deads so it's a good opportunity to adjust to thicker
holds); second just regular at mine. Conventional
stance, double overhand for all the fat gripz but mixed
grip for some of the regular sets since it was well below
max.

FG Deadlift
4x4 @ 115
2x2 @ 135
1x8 @ 115

Deadlift
4x4 @ 255
2x2 @ 275
1x8 @ 255

Low Rack Pulls
2x6 @ 135 (recovery)

Reverse Hypers to failure
Squat 1x20 @ 135 (recovery set)

mdc5065

Given I had no grip strength today whatsoever I didn't use the FG. I figure they're best for that deadlift program as to not ruin my strength gains by forcing me to use less weight or improper form.

5x4
Barbell Bench Press: 245, 255 x 2, 245 x 2
Underhand Lat Pull Down: 220
Arnold Press: 70s, 65s x 4
Barbell Back Squat: 185, 205, 225, 245, 255 (the knee is feeling golden for heading toward 300 Wednesday, confidence is back @ 250)
Alternating Curl: 60s
Triceps Extension: 110

mdc5065

5x4
Barbell Bench Press: 255 x 3, 245 x 2
Underhand Lat Pull Down: 220
Arnold Press: 60s
Barbell Back Squat: 205, 235 x 3, 275
Alternating Curl: 55s
Triceps Extension: 110
FG Dumbbell Hold: 55s x 5 to failure
Core Turn each side: 80 x 2, 90 x 2, 100
Core Twist & Press each side: 70, 80 x 2, 90, 100
Barbell Back Squat: 135 x 2 x 20

mdc5065

5x4
Barbell Bench Press: 255 x 3, 245 x 2
Underhand Lat Pull Down: 220
Arnold Press: 60s
Barbell Back Squat: 185, 205, 225, 245, 265
Alternating Curl: 55s
Triceps Extension: 110
Core Turn each side: 100 x 2
Barbell Deadlift: 315
Hex bar Deadlift: 225, 275

Beat to **** today. Poor sleep and diet for a few days
added up. Even felt shakey on bench which hasn't
happened since high school

mdc5065

Lower Body Clinic
All lifts done with pauses and ideal form (prep work for next week mostly). Lots of activation work between sets and before exercises that I'm not writing out.

Squats
10 x 135
10 x 155
10 x 185
8 x 205
8 x 225
6 x 245
3 x 265

Clean & Front Squat
8 x 135
3 x 155 + push press
1 x 185 + push press
1 x 195 + push press

FG Deadlift
8 x 135
8 x 185
8 x 235
3 x 285

Deadlift
3 x 335

mdc5065

6x3
Barbell Bench Press: 275 x 2, 265 x 2, 245 x 2
Underhand Lat Pull Down: 240
Arnold Press: 65s
Alternating Curl: 60s
Triceps Extension: 120
Core Turn each side: 100 x 2, 90 x 4
Core Twist & Press: 80

Death.

mdc5065

My buddy hurt his shoulder the other day and refused to stop. Spent half today's workout time showing him rehab exercises after he ruined himself forcing out reps on bench...

6x3
Barbell Bench Press: 265 x 5, 245 x 1
Underhand Lat Pull Down: 240
Arnold Press: 65s
Triceps Extension: 120
Barbell Back Squat: 185

mdc5065

6x3
Barbell Bench Press: 265 x 5, 275, 265
Underhand Lat Pull Down: 240
Arnold Press: 70s
Barbell Back Squat: 205, 225, 245 x 3, 265, 285 (fail)
Alternating Curl: 65s
Triceps Extension: 120
FG Barbell Deadlift: 225, 275, 315
Barbell Deadlift: 365

mdc5065

Back to hypertrophy for a few weeks while I plan out the rest of this year's training. Strongman April 2nd looks promising so I need to take that into account.

Cardio: Expresso Bike "Fruitdale" 4.45 mi in 14:13.

3x12
Barbell Decline Press: 205
Barbell Incline Press: 145
Barbell Bench Press: 185
Chest Fly on Machine: 130
EZ Curl Skull Crusher: 80
Tricep Pushdown: 80
Cable Tricep Kickback: 60

mdc5065

3 x 12 with less than 1 min rest between sets

Overhand Lat Pull Down 170
Underhand Lat Pull Down 170
Dumbbell Pull-Over 75
Seated Barbell OH Press 115
Dumbbell Lateral Fly 25s
Dumbbell Front Raise 25s
Barbell Pendlay Row 75
Barbell Curl 65
Alternating DB Curl 25s
Machine Curl 30

Stressed my shoulder out bad at work last night so I needed to knock a lot of weights down. By the end just supporting dumbbells was aggravating my left shoulder. I also ate way too much an hour before I went to the gym so feeling like I was going to lose my lunch after every set didn't help much.

mdc5065

Power day -- Reps til failure of everything in as many sets as I could take without losing form with lots of rest between. Still dealing with a kink in the shoulder so pressing was out.

Barbell Clean: 135, 155, 175, 185, 195
Snatch: 65, 95
Deadlift: 315, 365

mdc5065

Missed logging a few workouts due to a busy week. Here's
today's lifekiller.

4x8
Barbell Deadlift & Squat: 225 & 185 respective,
alternating with <30s rest
Barbell Deadlift: 315 to failure x 2 (~2x6, weak)
Leg Sled: 400
Chest Fly Machine: 140, 160, 180, 200
Barbell Incline Bench Press: 135, 185 x 3
Barbell Decline Bench Press: 225
Barbell Bench Press: 205
Skull Crusher: 90 + bar
Triceps Extension: 90

mdc5065

6x3
Standing Overhead Press: 135 x 2, 155, 175, 195, 175
Working out that overhead kink in the neck/shoulder to start off

4x8
Seated Dumbbell Lock-Out Press: 60s x 2, 70s, 60s
Just working from 90 degrees at elbow up with pause at top.
Dumbbell Lateral Fly: 15s, 20s, 25s, 30s
Overhand Lat Pull-Down: 180
Underhand Lat Pull-Down: 200 x 3, 190
Seated Row Machine w/ Wide, Underhand Grip: 130 x 3, 150
EZ Curl Standing Bicep Curls: 85
Alternating Dumbbell Curl: 40s
Machine Curl: 60, 70, 80, 60

mdc5065

I have zero access to or financial capability to purchase Strongman equipment so I did the best I could with what I have at the gym...

Hex Bar Walks: 30' @ 225, 315 to failure as many sets as my hands could take
Fat Gripz Hex Bar Walks: 30' @ 225 "" ... ""
Mock Stone (Detached Olympic barbell collar with 45lb plates) to Collarbone (~55): 135 x 12, 180 x 24, 225 x 8, 270 x 4
FG Hex Bar Hold: 135 x 3 x failure (~45-60s each time)
Mock Stone to Knees: 225 x 12, 270 x 10, 315 x 1
Grip Medley
Barbell Deadlift: 315 x 3, 365 x 2, 405 x to the knees 3x but failed to lock every time... still better than nothing I guess

mdc5065

Barbell Push Press 6 x 3 165
Overhand Lat Pulldown 4 x 5 200
Barbell High Pull 3 x 10 135
Machine Curl 2 x 12 90
Band External Rotation 3 x 12 n/a
Cable Core Twist & Press 4 x 5 80
+ A few sets of lateral dumbbell fly (12 @ 12, 10 @ 20, 8 @ 35)

Overall RPE was hellish after each exercise but ~2 min later I felt 100%

Also: Calling it game over with this log on boards. I'm getting no feedback whatsoever despite getting plenty of views. If you're reading this and want to continue to, look me up on bodybuilding @GuinnessStrong.