The Gym

[bbrigg]

Your light workout would break me.

0:41:15 || 4.2 mi || flat (+474 pts)

Think I'll take a few days off running. My achilles are kind of hurting. don't wanna fuck some shit up.

[usedtabe]

Still running with training wheels. Won't lift like normal till next week.

Stiff-Legged Barbell Deadlift:
135 lb x 10 reps (+77 pts)
135 lb x 10 reps (+77 pts)
Warmup. Keeping it light till fully recovered.

Barbell Deadlift:
225 lb x 5 reps (+121 pts)
225 lb x 5 reps (+121 pts)
225 lb x 5 reps (+121 pts)
225 lb x 5 reps (+121 pts)
315 lb x 3 reps (+178 pts)
315 lb x 3 reps (+178 pts)
315 lb x 3 reps (+178 pts)
315 lb x 3 reps (+178 pts)

Dips - Chest Version:
10 reps (+91 pts)
10 reps (+91 pts)
8 reps (+70 pts)
8 reps (+70 pts)

Dips - Triceps Version:
8 reps (+77 pts)
8 reps (+77 pts)
8 reps (+77 pts)
8 reps (+77 pts)

[nmcmahan52]

hit lvl 31 last night

• Standing Barbell Shoulder Press (OHP):
  
  
  • 45 lb x 10 reps (+58 pts)
  • 60 lb x 5 reps (+54 pts)
  • 75 lb x 5 reps (+60 pts)
  • 90 lb x 3 reps (+53 pts)
  • 105 lb x 3 reps (+59 pts)
  • 120 lb x 3 reps (+66 pts)
  • 135 lb x 6 reps (+96 pts)
  • 90 lb x 10 reps (+79 pts)
  • 90 lb x 10 reps (+79 pts)
  • 75 lb x 10 reps (+71 pts)
  • 75 lb x 10 reps (+71 pts)
  • 60 lb x 10 reps (+64 pts)
  
  
• Barbell Deadlift:
  
  
  • 160 lb x 5 reps (+78 pts)
  • 200 lb x 5 reps (+102 pts)
  • 235 lb x 3 reps (+104 pts)
  • 275 lb x 3 reps (+136 pts)
  • 315 lb x 3 reps (+178 pts)
  • 355 lb x 5 reps (+290 pts)
  • 235 lb x 10 reps (+152 pts)
  • 235 lb x 10 reps (+152 pts)
  • 200 lb x 10 reps (+120 pts)
  • 200 lb x 10 reps (+120 pts)
  • 160 lb x 10 reps (+92 pts)

[usedtabe]

Congrats on the level bro.

Leg Press:
200 lb x 20 reps (+30 pts)
290 lb x 15 reps (+39 pts)
380 lb x 15 reps (+53 pts)
470 lb x 12 reps (+70 pts)
560 lb x 10 reps (+92 pts)
Last workout with training wheels on. Regular lifting next week.

Lying Leg Curls:
65 lb x 20 reps (+13 pts)
65 lb x 20 reps (+13 pts)

Wide-Grip Pulldown Behind The Neck:
100 lb x 20 reps (+34 pts)
130 lb x 15 reps (+39 pts)

Wide-Grip Lat Pulldown:
170 lb x 12 reps (+50 pts)
170 lb x 12 reps (+50 pts)

Chin-Up:
15 reps || assisted || 50 lb (+100 pts)
15 reps || assisted || 50 lb (+100 pts)

Close-Grip Barbell Bench Press:
135 lb x 15 reps (+82 pts)
185 lb x 10 reps (+109 pts)
225 lb x 8 reps (+137 pts)

Barbell Curl:
65 lb x 12 reps (+18 pts)
85 lb x 10 reps (+20 pts)

Dips - Triceps Version:
10 reps (+101 pts)
10 reps (+101 pts)

[usedtabe]

Back on PHAT. Upper body power day. Jake needs to come visit so we can do the lower body power day together.


Pendlay Row:
135 lb x 8 reps (+56 pts)
185 lb x 6 reps (+73 pts)
205 lb x 5 reps (+79 pts)
205 lb x 5 reps (+79 pts)

Chin-Up:
6 reps (+61 pts)
6 reps (+61 pts)

Wide-Grip Pulldown Behind The Neck:
70 lb x 30 reps (+30 pts)
160 lb x 8 reps (+44 pts)
175 lb x 6 reps (+45 pts)
First set was warmup for pendlays.

Barbell Bench Press:
135 lb x 10 reps (+77 pts)
185 lb x 8 reps (+105 pts)
225 lb x 5 reps (+121 pts)
245 lb x 5 reps (+138 pts)
245 lb x 5 reps (+138 pts)

Dips - Triceps Version:
10 reps (+101 pts)
10 reps (+101 pts)

Dumbbell Bicep Curl:
35 lb x 10 reps (+29 pts)
40 lb x 8 reps (+29 pts)
35 lb x 12 reps (+30 pts)

Close-Grip Barbell Bench Press:
135 lb x 10 reps (+77 pts)
185 lb x 10 reps (+109 pts)
185 lb x 10 reps (+109 pts)

Internal Shoulder Cuff Rotation (Lucky Cat):
10 lb x 15 reps (+21 pts)
10 lb x 15 reps (+21 pts)

Cable External Rotation:
10 lb x 15 reps (+9 pts)
10 lb x 15 reps (+9 pts)

[nmcmahan52]

my session yesterday was pretty good, had to wait on my squats due to occupied racks though then when i got to my top heavy set of 345 i was going for 3 but the first one sucked so i stopped at one then did another set of two

• Barbell Bench Press:
  
  
  • 45 lb x 10 reps (+42 pts)
  • 100 lb x 5 reps (+52 pts)
  • 120 lb x 5 reps (+59 pts)
  • 145 lb x 3 reps (+56 pts)
  • 170 lb x 3 reps (+67 pts)
  • 195 lb x 3 reps (+79 pts)
  • 215 lb x 4 reps (+103 pts)
  • 145 lb x 10 reps (+83 pts)
  • 145 lb x 10 reps (+83 pts)
  • 120 lb x 10 reps (+70 pts)
  • 120 lb x 10 reps (+70 pts)
  • 100 lb x 10 reps (+61 pts)
  
  
• Kroc Rows:
  
  
  • 80 lb x 10 reps (+45 pts)
  • 80 lb x 10 reps (+45 pts)
  • 80 lb x 10 reps (+45 pts)
  • 80 lb x 10 reps (+45 pts)
  • 80 lb x 10 reps (+45 pts)
  
  
• Cable Rope Overhead Triceps Extension:
  
  
  • 70 lb x 10 reps (+12 pts)
  • 85 lb x 10 reps (+13 pts)
  • 100 lb x 9 reps (+15 pts)
  
  
• Walking (treadmill):
  
  
  • 0:20:00 || 1.1 mi (+33 pts)
  
  
• Barbell Squat:
  
  
  • 45 lb x 10 reps (+42 pts)
  • 155 lb x 5 reps (+75 pts)
  • 190 lb x 3 reps (+76 pts)
  • 230 lb x 3 reps (+100 pts)
  • 265 lb x 3 reps (+127 pts)
  • 305 lb x 3 reps (+166 pts)
  • 345 lb x 1 reps (+148 pts)
  • 345 lb x 2 reps (+184 pts)
  • 230 lb x 10 reps (+147 pts)
  • 190 lb x 10 reps (+112 pts)
  • 155 lb x 10 reps (+89 pts)

[usedtabe]

Level 40 now. Leveling up takes forever after lvl 32 or some shit.




Body Weight Squat:
30 reps (+19 pts)
Warmup

Barbell Squat:
135 lb x 12 reps (+79 pts)
225 lb x 6 reps (+128 pts)
275 lb x 6 reps (+180 pts)
295 lb x 6 reps (+206 pts)

Leg Press:
380 lb x 10 reps (+50 pts)
470 lb x 10 reps (+68 pts)

Machine Hack Squat:
235 lb x 12 reps (+58 pts)
235 lb x 12 reps (+58 pts)

Stiff-Legged Barbell Deadlift:
135 lb x 10 reps (+77 pts)
185 lb x 10 reps (+109 pts)

Barbell Deadlift:
315 lb x 10 reps (+261 pts)

Lying Leg Curls:
80 lb x 10 reps (+13 pts)
90 lb x 10 reps (+14 pts)

[bbrigg]

record running day

0:57:34 || 6 mi || flat (+746 pts)

[usedtabe]

Nice dude.

[usedtabe]

Back/Shoulders speed/hypertrophy day



Bent Over Barbell Row:
55 lb x 20 reps (+28 pts)
135 lb x 8 reps (+42 pts)
155 lb x 3 reps (+34 pts)
175 lb x 3 reps (+39 pts)
195 lb x 3 reps (+44 pts)
195 lb x 3 reps (+44 pts)
175 lb x 3 reps (+39 pts)
Speed work

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

Seated Cable Row:
135 lb x 12 reps (+42 pts)
145 lb x 12 reps (+45 pts)
165 lb x 10 reps (+51 pts)

Barbell Shrug:
225 lb x 15 reps (+56 pts)
225 lb x 15 reps (+56 pts)

Wide-Grip Pulldown Behind The Neck:
100 lb x 20 reps (+34 pts)
100 lb x 20 reps (+34 pts)

Seated Dumbbell Shoulder Press:
40 lb x 12 reps (+55 pts)
40 lb x 12 reps (+55 pts)
40 lb x 12 reps (+55 pts)

Front Dumbbell Raise:
15 lb x 15 reps (+18 pts)
15 lb x 15 reps (+18 pts)

Dumbbell Side Lateral Raise:
20 lb x 10 reps (+35 pts)
15 lb x 15 reps (+36 pts)
15 lb x 15 reps (+36 pts)

[nmcmahan52]

Pulled 435 last night, sloppy but locked out

[usedtabe]

Good shit dude. Don't matter how nasty it looks if you got it up.

[bbrigg]

Don't matter how nasty it looks if you got it up.

I've had a few of those nights...


Running:
0:09:18 || 1 mi || flat (+90 pts)
0:05:00 || 0.5 mi || flat (+35 pts)

Triceps Pushdown:
115 lb x 25 reps (+19 pts)
125 lb x 20 reps (+20 pts)
140 lb x 14 reps (+21 pts)
155 lb x 12 reps (+22 pts)
170 lb x 12 reps (+25 pts)
140 lb x 11 reps (+20 pts)

Machine Bench Press:
140 lb x 25 reps (+58 pts)
155 lb x 20 reps (+62 pts)
170 lb x 14 reps (+64 pts)
185 lb x 7 reps (+63 pts)
200 lb x 9 reps (+74 pts)
170 lb x 9 reps (+60 pts)

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

Leg Press:
140 lb x 18 reps (+24 pts)
155 lb x 15 reps (+25 pts)
170 lb x 16 reps (+26 pts)

[usedtabe]

That double entendre.

[Gaff]

Phrasing.

[usedtabe]

???

[Gaff]

Too much Archer.

Or perhaps, not enough...

[usedtabe]

Lower body speed work/hypertrophy day



Barbell Squat:
135 lb x 8 reps (+75 pts)
225 lb x 3 reps (+97 pts)
225 lb x 3 reps (+97 pts)
225 lb x 3 reps (+97 pts)
225 lb x 3 reps (+97 pts)
245 lb x 3 reps (+111 pts)
245 lb x 3 reps (+111 pts)
Speed work day. All rests 20-30 seconds. Makes for a quick workout.

Hack Squat:
325 lb x 10 reps (+104 pts)
325 lb x 12 reps (+107 pts)
325 lb x 12 reps (+107 pts)

Leg Press:
290 lb x 15 reps (+39 pts)
380 lb x 15 reps (+53 pts)
470 lb x 15 reps (+72 pts)

Stiff-Legged Barbell Deadlift:
135 lb x 12 reps (+79 pts)

Sumo Deadlift:
225 lb x 12 reps (+146 pts)
225 lb x 10 reps (+142 pts)

Lying Leg Curls:
80 lb x 15 reps (+14 pts)
80 lb x 15 reps (+14 pts)
80 lb x 15 reps (+14 pts)

[Gaff]

Continuing to drop down; not as fast as I would like but then I'd like it to be done by tomorrow.

Recently managed to step down to 1XL clothes from 2XL, so I guess that's a small achievement.

Even when I'm not losing weight I still seem to be losing inches, which I guess is a good thing.

My next target is 275 which will represent 100 to go (goal is 175; 5'9", large frame by wrist measurement, so that seems accurate).

[usedtabe]

Gonna start my week with Sunday so I have Saturdays off. Also substituting my own Push/Pull for the 2 power days, then doing the PHAT template for the hypertrophy.

Barbell Squat:
135 lb x 10 reps (+77 pts)
185 lb x 10 reps (+109 pts)
225 lb x 3 reps (+97 pts)
245 lb x 3 reps (+111 pts)
265 lb x 3 reps (+127 pts)
285 lb x 3 reps (+145 pts)
305 lb x 3 reps (+166 pts)
305 lb x 3 reps (+166 pts)
305 lb x 3 reps (+166 pts)
135 lb x 15 reps (+82 pts)

Barbell Bench Press:
45 lb x 30 reps (+52 pts)
135 lb x 10 reps (+77 pts)
185 lb x 3 reps (+74 pts)
225 lb x 3 reps (+97 pts)
245 lb x 3 reps (+111 pts)
265 lb x 3 reps (+127 pts)
285 lb x 3 reps (+145 pts)
305 lb x 3 reps (+166 pts)
305 lb x 3 reps (+166 pts)

Dips - Triceps Version:
10 reps (+101 pts)
10 reps (+101 pts)
8 reps (+77 pts)