The Gym

[usedtabe]

PHAT chest/arms hypertrophy day. Speed work.

Dumbbell Bench Press:
55 lb x 12 reps (+67 pts)
75 lb x 5 reps (+73 pts)
75 lb x 5 reps (+73 pts)
75 lb x 5 reps (+73 pts)
75 lb x 5 reps (+73 pts)
75 lb x 5 reps (+73 pts)
75 lb x 5 reps (+73 pts)

Incline Dumbbell Bench Press:
65 lb x 12 reps (+79 pts)
65 lb x 12 reps (+79 pts)
65 lb x 12 reps (+79 pts)

Machine Bench Press:
200 lb x 12 reps (+77 pts)
200 lb x 12 reps (+77 pts)
200 lb x 15 reps (+79 pts)
Hammer strength bench

Machine Chest Fly (Pec Deck):
150 lb x 20 reps (+24 pts)
150 lb x 20 reps (+24 pts)

Dumbbell Bicep Curl:
50 lb x 8 reps (+31 pts)
45 lb x 9 reps (+31 pts)
40 lb x 12 reps (+31 pts)

Hammer Dumbbell Curl:
40 lb x 15 reps (+21 pts)
40 lb x 15 reps (+21 pts)

Machine Bicep Curls:
100 lb x 20 reps (+17 pts)
100 lb x 20 reps (+17 pts)

Dumbbell One-Arm Triceps Extension:
40 lb x 12 reps (+21 pts)
50 lb x 10 reps (+21 pts)
50 lb x 10 reps (+21 pts)

Triceps Pushdown:
200 lb x 15 reps (+31 pts)
200 lb x 15 reps (+31 pts)

Machine Triceps Extension:
150 lb x 20 reps (+19 pts)
150 lb x 20 reps (+19 pts)

[nmcmahan52]

5/3/1 5's day cycle 2 from yesterday, i <3 kroc rows, gonna run out of dumbbells soon, they only go up to 120

• Barbell Bench Press:
  
  
  • 45 lb x 10 reps (+42 pts)
  • 95 lb x 3 reps (+40 pts)
  • 115 lb x 3 reps (+46 pts)
  • 140 lb x 3 reps (+54 pts)
  • 150 lb x 5 reps (+73 pts)
  • 172.5 lb x 5 reps (+85 pts)
  • 197.5 lb x 7 reps (+111 pts)
  
  
• Barbell Box Squat:
  
  
  • 150 lb x 5 reps (+47 pts)
  • 190 lb x 3 reps (+49 pts)
  • 225 lb x 3 reps (+63 pts)
  • 245 lb x 5 reps (+90 pts)
  • 282.5 lb x 5 reps (+115 pts)
  • 317.5 lb x 5 reps (+146 pts)
  
  
• Squat Lockout:
  
  
  • 405 lb x 10 reps (+119 pts)
  
  
• Kroc Rows:
  
  
  • 90 lb x 10 reps (+48 pts)
  • 90 lb x 10 reps (+48 pts)
  • 90 lb x 10 reps (+48 pts)
  • 90 lb x 10 reps (+48 pts)
  • 90 lb x 10 reps (+48 pts)
  • 90 lb x 10 reps (+48 pts)
  • 90 lb x 10 reps (+48 pts)
  • 90 lb x 10 reps (+48 pts)
  • 90 lb x 10 reps (+48 pts)
  • 90 lb x 10 reps (+48 pts)
  
  
• Close-Grip Barbell Bench Press:
  
  
  • 145 lb x 10 reps (+83 pts)
  • 145 lb x 10 reps (+83 pts)
  • 145 lb x 10 reps (+83 pts)
  • 145 lb x 10 reps (+83 pts)
  • 145 lb x 10 reps (+83 pts)
  
  
• Lying Leg Curls:
  
  
  • 45 lb x 10 reps (+10 pts)
  • 45 lb x 10 reps (+10 pts)
  • 45 lb x 10 reps (+10 pts)
  • 45 lb x 10 reps (+10 pts)
  • 45 lb x 10 reps (+10 pts)
  
  
• Leg Press:
  
  
  • 405 lb x 10 reps (+55 pts)
  • 405 lb x 10 reps (+55 pts)
  • 405 lb x 10 reps (+55 pts)
  • 405 lb x 10 reps (+55 pts)
  • 405 lb x 10 reps (+55 pts)

[usedtabe]

Trap/shoulder pain came back tonight. Thinking about taking a month off of any pressing and just doing squats/deads and curlbro shit.




Pendlay Row:
135 lb x 10 reps (+58 pts)
155 lb x 10 reps (+66 pts)
225 lb x 5 reps (+90 pts)
245 lb x 5 reps (+103 pts)
265 lb x 4 reps (+108 pts)

Lat Pulldown:
200 lb x 10 reps (+45 pts)
290 lb x 8 reps (+79 pts)

T-Bar Row:
200 lb x 10 reps (+67 pts)
270 lb x 8 reps (+104 pts)
Iso-lateral high row

Dumbbell Bench Press:
55 lb x 10 reps (+65 pts)
75 lb x 10 reps (+86 pts)
100 lb x 5 reps (+102 pts)
110 lb x 5 reps (+117 pts)
110 lb x 5 reps (+117 pts)

Dips - Chest Version:
1 reps (+5 pts)
Cue trap pain. Had to stop.

Seated Dumbbell Shoulder Press:
40 lb x 10 reps (+53 pts)
50 lb x 10 reps (+61 pts)
50 lb x 10 reps (+61 pts)

Barbell Curl:
65 lb x 10 reps (+18 pts)
95 lb x 10 reps (+22 pts)
115 lb x 6 reps (+23 pts)

Triceps Pushdown - Rope Attachment:
65 lb x 10 reps (+12 pts)
85 lb x 10 reps (+13 pts)
100 lb x 10 reps (+15 pts)

[usedtabe]

Lower body "power" day on PHAT. Legs on fire edition.


Hyperextension:
10 reps (+5 pts)
Warmup/PHAT lower body power

Stiff-Legged Barbell Deadlift:
135 lb x 15 reps (+82 pts)
warmup no.2

Barbell Deadlift:
225 lb x 10 reps (+142 pts)
315 lb x 5 reps (+222 pts)
405 lb x 5 reps (+406 pts)
405 lb x 7 reps (+449 pts)
Held last rep for 20 seconds. Fuck trap/shoulder pain.

Lying Leg Curls:
85 lb x 10 reps (+13 pts)
85 lb x 10 reps (+13 pts)

Barbell Squat:
135 lb x 10 reps (+77 pts)
225 lb x 8 reps (+137 pts)
245 lb x 8 reps (+157 pts)
265 lb x 7 reps (+175 pts)

Leg Press:
470 lb x 10 reps (+68 pts)
560 lb x 10 reps (+92 pts)
740 lb x 8 reps (+164 pts)
740 lb x 8 reps (+164 pts)
560 lb x 12 reps (+95 pts)

[nmcmahan52]

5/3/1 3's day OHP/DL

• Standing Barbell Shoulder Press (OHP):
  
  
  • 45 lb x 5 reps (+49 pts)
  • 60 lb x 3 reps (+44 pts)
  • 70 lb x 3 reps (+47 pts)
  • 85 lb x 3 reps (+52 pts)
  • 100 lb x 3 reps (+57 pts)
  • 112.5 lb x 3 reps (+62 pts)
  • 127.5 lb x 6 reps (+91 pts)
  • 85 lb x 10 reps (+76 pts)
  • 85 lb x 10 reps (+76 pts)
  • 85 lb x 10 reps (+76 pts)
  • 85 lb x 10 reps (+76 pts)
  • 85 lb x 10 reps (+76 pts)
  
  
• Barbell Deadlift:
  
  
  • 155 lb x 3 reps (+60 pts)
  • 195 lb x 3 reps (+79 pts)
  • 230 lb x 3 reps (+100 pts)
  • 270 lb x 3 reps (+131 pts)
  • 307.5 lb x 3 reps (+169 pts)
  • 345 lb x 5 reps (+271 pts)
  • 230 lb x 10 reps (+147 pts)
  • 230 lb x 10 reps (+147 pts)
  • 230 lb x 10 reps (+147 pts)
  • 230 lb x 10 reps (+147 pts)
  
  
• Bent Over Barbell Row:
  
  
  • 155 lb x 5 reps (+42 pts)

[usedtabe]

Mix match day because I've missed a day.


Bent Over Barbell Row:
135 lb x 15 reps (+46 pts)
Warmup

Rack Deadlift:
315 lb x 5 reps (+138 pts)
315 lb x 5 reps (+138 pts)
365 lb x 5 reps (+194 pts)
385 lb x 5 reps (+222 pts)
385 lb x 5 reps (+222 pts)
315 lb x 5 reps (+138 pts)

Seated Cable Row:
180 lb x 12 reps (+58 pts)
180 lb x 12 reps (+58 pts)
180 lb x 12 reps (+58 pts)

T-Bar Row:
200 lb x 12 reps (+69 pts)
200 lb x 12 reps (+69 pts)
200 lb x 12 reps (+69 pts)

Lat Pulldown:
160 lb x 20 reps (+38 pts)
160 lb x 20 reps (+38 pts)

Barbell Shrug:
225 lb x 20 reps (+59 pts)
225 lb x 20 reps (+59 pts)

Seated Dumbbell Shoulder Press:
35 lb x 15 reps (+53 pts)
35 lb x 15 reps (+53 pts)
35 lb x 15 reps (+53 pts)

Front Dumbbell Raise:
15 lb x 20 reps (+19 pts)
20 lb x 15 reps (+19 pts)
20 lb x 15 reps (+19 pts)

Dumbbell Side Lateral Raise:
20 lb x 15 reps (+38 pts)
20 lb x 15 reps (+38 pts)
20 lb x 15 reps (+38 pts)

Dumbbell One-Arm Triceps Extension:
40 lb x 12 reps (+21 pts)
40 lb x 12 reps (+21 pts)
40 lb x 12 reps (+21 pts)

Triceps Pushdown:
200 lb x 15 reps (+31 pts)
200 lb x 15 reps (+31 pts)
200 lb x 15 reps (+31 pts)
Plate loaded machine

Machine Triceps Extension:
130 lb x 15 reps (+15 pts)
130 lb x 15 reps (+15 pts)
130 lb x 15 reps (+15 pts)

Dumbbell Bicep Curl:
40 lb x 10 reps (+30 pts)
40 lb x 10 reps (+30 pts)
40 lb x 10 reps (+30 pts)

Hammer Dumbbell Curl:
40 lb x 10 reps (+20 pts)
40 lb x 10 reps (+20 pts)
40 lb x 10 reps (+20 pts)

Preacher Hammer Dumbbell Curl:
25 lb x 20 reps (+31 pts)
25 lb x 20 reps (+31 pts)
25 lb x 20 reps (+31 pts)

Cable External Rotation:
10 lb x 20 reps (+10 pts)
10 lb x 20 reps (+10 pts)
10 lb x 20 reps (+10 pts)

Internal Shoulder Cuff Rotation (Lucky Cat):
10 lb x 20 reps (+22 pts)
10 lb x 20 reps (+22 pts)
10 lb x 20 reps (+22 pts)

[Arttemis]

What are these point values that are always associated with your workouts?

[nmcmahan52]

They're from fitocracy, the rpg of life

[nmcmahan52]

5/3/1 3's day, leg press and good mornings were done supersets for 5 circuits, shit damn near killed me, closest i've come to puking at the gym

• Barbell Bench Press:
  
  
  • 45 lb x 10 reps (+42 pts)
  • 95 lb x 3 reps (+40 pts)
  • 115 lb x 3 reps (+46 pts)
  • 140 lb x 3 reps (+54 pts)
  • 162.5 lb x 3 reps (+63 pts)
  • 185 lb x 3 reps (+74 pts)
  • 207.5 lb x 5 reps (+107 pts)
  
  
• Barbell Squat:
  
  
  • 45 lb x 10 reps (+42 pts)
  • 150 lb x 3 reps (+58 pts)
  • 185 lb x 3 reps (+74 pts)
  • 225 lb x 3 reps (+97 pts)
  • 260 lb x 3 reps (+123 pts)
  • 297.5 lb x 3 reps (+158 pts)
  • 332.5 lb x 4 reps (+228 pts)
  
  
• Kroc Rows:
  
  
  • 95 lb x 10 reps (+50 pts)
  • 95 lb x 10 reps (+50 pts)
  • 95 lb x 10 reps (+50 pts)
  • 95 lb x 10 reps (+50 pts)
  • 95 lb x 10 reps (+50 pts)
  • 95 lb x 10 reps (+50 pts)
  
  
• Stiff Leg Barbell Good Morning:
  
  
  • 135 lb x 10 reps (+38 pts)
  • 135 lb x 10 reps (+38 pts)
  • 135 lb x 10 reps (+38 pts)
  • 135 lb x 10 reps (+38 pts)
  • 135 lb x 10 reps (+38 pts)
  
  
• Close-Grip Barbell Bench Press:
  
  
  • 147.5 lb x 10 reps (+84 pts)
  • 147.5 lb x 10 reps (+84 pts)
  • 147.5 lb x 10 reps (+84 pts)
  
  
• Leg Press:
  
  
  • 495 lb x 10 reps (+74 pts)
  • 495 lb x 10 reps (+74 pts)
  • 495 lb x 10 reps (+74 pts)
  • 495 lb x 10 reps (+74 pts)
  • 495 lb x 10 reps (+74 pts)

[usedtabe]

Upper body days suck now due to having to baby my shoulder/trap area.



Pendlay Row:
45 lb x 20 reps (+35 pts)
135 lb x 12 reps (+59 pts)
185 lb x 5 reps (+69 pts)
225 lb x 5 reps (+90 pts)
225 lb x 5 reps (+90 pts)

Lat Pulldown:
280 lb x 10 reps (+77 pts)
280 lb x 10 reps (+77 pts)

T-Bar Row:
290 lb x 8 reps (+119 pts)
290 lb x 8 reps (+119 pts)

Front Dumbbell Raise:
10 lb x 15 reps (+17 pts)
10 lb x 15 reps (+17 pts)
Warmup for shoulder shit. Babying em due to slight pain in the trap area. Superset with lateral raises.

Dumbbell Side Lateral Raise:
10 lb x 15 reps (+35 pts)
10 lb x 15 reps (+35 pts)
SS w/front raises

Standing Barbell Shoulder Press (OHP):
45 lb x 10 reps (+58 pts)
95 lb x 10 reps (+81 pts)
135 lb x 5 reps (+90 pts)
135 lb x 5 reps (+90 pts)
135 lb x 5 reps (+90 pts)

Barbell Bench Press:
135 lb x 15 reps (+82 pts)
155 lb x 15 reps (+94 pts)

Barbell Curl:
75 lb x 15 reps (+20 pts)
85 lb x 12 reps (+21 pts)

Close-Grip Barbell Bench Press:
135 lb x 15 reps (+82 pts)
155 lb x 15 reps (+94 pts)

Internal Shoulder Cuff Rotation (Lucky Cat):
10 lb x 20 reps (+22 pts)
10 lb x 20 reps (+22 pts)

Cable External Rotation:
10 lb x 20 reps (+10 pts)
10 lb x 20 reps (+10 pts)

[bbrigg]

bbrigg Tracked a Workout for 1,483 pts Today

Dumbbell Bicep Curl:
25 lb x 21 reps (+31 pts)
45 lb x 14 reps (+33 pts)
50 lb x 12 reps (+33 pts)
50 lb x 11 reps (+33 pts)
45 lb x 12 reps (+32 pts)

Barbell Bench Press:
185 lb x 15 reps (+115 pts)
205 lb x 7 reps (+117 pts)
225 lb x 4 reps (+110 pts)
185 lb x 9 reps (+107 pts)
135 lb x 12 reps (+79 pts)

Standing Dumbbell Calf Raise:
50 lb x 36 reps (+28 pts)
50 lb x 35 reps (+28 pts)
50 lb x 35 reps (+28 pts)
50 lb x 35 reps (+28 pts)

Push-Up:
50 reps (+75 pts)
50 reps (+75 pts)
50 reps (+75 pts)
37 reps (+55 pts)
20 reps (+30 pts)

Standing One-Arm Dumbbell Shoulder Press:
25 lb x 23 reps (+53 pts)
45 lb x 10 reps (+58 pts)
25 lb x 25 reps (+54 pts)
45 lb x 9 reps (+56 pts)

Static Wall Sit:
60 sec (+30 pts)
60 sec (+30 pts)
90 sec (+45 pts)
90 sec (+45 pts)

[N7]

Anyone else listen to video game music when they lift???

My recent additions:

[usedtabe]

Those are badass.

I usually have this on repeat:

[nmcmahan52]

I've got the halo 2 theme on my mix, it's got dat guitar

Tears is a bad ass song

[bbrigg]

Got this in my playlist

[nmcmahan52]

[usedtabe]

bu...bu..but that's a shoulder carry

/lifting autism

[nmcmahan52]

but they's dead

[usedtabe]

You're ruining my sperg yo. I want to get upset over trivial details and enjoy my assburgers.













On the real, I love Arnold. You could post anything with him in it and I would pull my dick out.

[nmcmahan52]

as if it's not already out