The Gym

[usedtabe]

Back and shoulder speed/hypertrophy day


Bent Over Barbell Row:
65 lb x 20 reps (+30 pts)
65 lb x 20 reps (+30 pts)
Warmup

Pendlay Row:
135 lb x 5 reps (+49 pts)
155 lb x 5 reps (+56 pts)
175 lb x 5 reps (+64 pts)
175 lb x 5 reps (+64 pts)
175 lb x 5 reps (+64 pts)
175 lb x 5 reps (+64 pts)
Speed work

Lat Pulldown:
190 lb x 12 reps (+43 pts)
190 lb x 12 reps (+43 pts)
240 lb x 8 reps (+57 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)

Wide-Grip Pulldown Behind The Neck:
130 lb x 12 reps (+38 pts)
100 lb x 15 reps (+32 pts)

Reverse Flyes:
100 lb x 15 reps (+29 pts)
100 lb x 15 reps (+29 pts)

Seated Dumbbell Shoulder Press:
35 lb x 20 reps (+56 pts)
45 lb x 15 reps (+61 pts)
50 lb x 10 reps (+61 pts)

Front Dumbbell Raise:
10 lb x 20 reps (+18 pts)
10 lb x 20 reps (+18 pts)

Dumbbell Side Lateral Raise:
10 lb x 20 reps (+37 pts)
10 lb x 20 reps (+37 pts)
superset with shrugs

Barbell Shrug:
275 lb x 10 reps (+74 pts)
275 lb x 10 reps (+74 pts)
superset w/lateral raises

[usedtabe]

Legs speed/hypertrophy


Body Weight Squat:
20 reps (+13 pts)
warmup

Barbell Squat:
135 lb x 15 reps (+82 pts)
185 lb x 5 reps (+92 pts)
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)
225 lb x 5 reps (+121 pts)
speed work

Leg Press:
380 lb x 15 reps (+53 pts)
470 lb x 12 reps (+70 pts)
560 lb x 10 reps (+92 pts)
650 lb x 10 reps (+125 pts)
740 lb x 8 reps (+164 pts)

Stiff-Legged Barbell Deadlift:
135 lb x 15 reps (+82 pts)
185 lb x 12 reps (+111 pts)
205 lb x 10 reps (+124 pts)

Lying Leg Curls:
65 lb x 20 reps (+13 pts)
85 lb x 15 reps (+14 pts)
85 lb x 15 reps (+14 pts)

Standing Barbell Calf Raise:
275 lb x 15 reps (+52 pts)
275 lb x 15 reps (+52 pts)

[Abomination]

I've started working out for the first time ever, now that I've reached my goal weight (40 lbs lost over the past 6-7 months). I've mostly just done different bodyweight exercises, and lifting my girly 10 lbs dumbbells around. I should probably start going to the gym more actively, but I feel self conscious because I don't know what the fuck I'm doing.

[usedtabe]

Read some of the stuff from the first post here. And don't worry about being self conscious at the gym, everyone started somewhere and learned along the way. I've yet to see anyone looked down upon or ridiculed in a gym for trying.

[usedtabe]

Chest/arms speed/hypertrophy day


Barbell Bench Press:
135 lb x 20 reps (+86 pts)
135 lb x 20 reps (+86 pts)
185 lb x 15 reps (+115 pts)
warmup/waiting on dumbbell section to clear

Dumbbell Bench Press:
70 lb x 12 reps (+82 pts)
80 lb x 6 reps (+83 pts)
80 lb x 6 reps (+83 pts)
80 lb x 6 reps (+83 pts)

Machine Chest Fly (Pec Deck):
100 lb x 20 reps (+17 pts)
100 lb x 20 reps (+17 pts)

Dumbbell Bicep Curl:
40 lb x 12 reps (+31 pts)
35 lb x 15 reps (+31 pts)
35 lb x 15 reps (+31 pts)

Preacher Curl:
65 lb x 15 reps (+19 pts)
70 lb x 15 reps (+20 pts)
Standing

Barbell Curl:
45 lb x 50 reps (+23 pts)
45 lb x 50 reps (+23 pts)
couldn't make it to 100 in one set. I let you down Derek Poundstone.

Dips - Triceps Version:
18 reps (+204 pts)
15 reps (+164 pts)
12 reps (+125 pts)

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

Machine Triceps Extension:
130 lb x 20 reps (+16 pts)
150 lb x 16 reps (+18 pts)



Pics:

Spoiler!

Flu took some of my muscle and interrupted my cut but Imma get it back

[usedtabe]

Heavy push day. Almost 4k points for this session.

Elliptical Trainer:
0:05:00 || Intense! (+50 pts)
warmup

Barbell Squat:
140 lb x 12 reps (+82 pts)
230 lb x 5 reps (+125 pts)
280 lb x 5 reps (+175 pts)
320 lb x 3 reps (+184 pts)
340 lb x 2 reps (+178 pts)
360 lb x 1 reps (+164 pts)
380 lb x 1 reps (+188 pts)
320 lb x 3 reps (+184 pts)
320 lb x 3 reps (+184 pts)
320 lb x 2 reps (+155 pts)
320 lb x 2 reps (+155 pts)
Someone left two 2.5s on the bar so I just left them there.

Standing Barbell Press Behind Neck:
50 lb x 20 reps (+42 pts)
50 lb x 20 reps (+42 pts)
superset with first sets of OHP for warmup

Standing Barbell Shoulder Press (OHP):
50 lb x 20 reps (+67 pts)
50 lb x 20 reps (+67 pts)
95 lb x 10 reps (+81 pts)
135 lb x 5 reps (+90 pts)
155 lb x 5 reps (+104 pts)
175 lb x 5 reps (+119 pts)
195 lb x 2 reps (+92 pts)
first 2 sets superset with BTN press

Leg Press:
760 lb x 3 reps (+124 pts)
760 lb x 3 reps (+124 pts)
860 lb x 3 reps (+173 pts)
860 lb x 3 reps (+173 pts)
860 lb x 3 reps (+173 pts)

Dips - Triceps Version:
15 reps (+164 pts)
12 reps (+125 pts)
10 reps (+101 pts)

[usedtabe]

Heavy pull day. Preemptively fucked myself by only getting 4 hours sleep.


Stiff-Legged Barbell Deadlift:
135 lb x 15 reps (+82 pts)
185 lb x 10 reps (+109 pts)

Barbell Deadlift:
315 lb x 3 reps (+178 pts)
315 lb x 3 reps (+178 pts)
365 lb x 3 reps (+249 pts)
365 lb x 3 reps (+249 pts)
405 lb x 1 reps (+223 pts)
425 lb x 1 reps (+255 pts)
425 lb x 1 reps (+255 pts)
315 lb x 1 reps (+121 pts)
Only 4 hours of sleep throws a wrench in your deadlift goals. Everything felt forced.

Pendlay Row:
225 lb x 3 reps (+72 pts)
225 lb x 3 reps (+72 pts)
225 lb x 3 reps (+72 pts)
225 lb x 3 reps (+72 pts)

Wide-Grip Pulldown Behind The Neck:
105 lb x 15 reps (+33 pts)
150 lb x 12 reps (+44 pts)
170 lb x 8 reps (+47 pts)

Barbell Curl:
65 lb x 12 reps (+18 pts)
85 lb x 12 reps (+21 pts)
45 lb x 40 reps (+21 pts)

[usedtabe]

It's a rest day but decided to do some fasted cardio anyway.

Elliptical Trainer:
0:45:00 || Intense! (+452 pts)


This was some weird crossramp edition where it could go super incline like a treadmill. You know I cranked that bitch up.

[nmcmahan52]

thinking i might just do some elliptical today as well, the hip is feeling somewhat better and being a dude, i really want to try to squat again, but probably best that i don't

[usedtabe]

You been foam rolling, fish-oiling and water drinking? And Ice/Heat therapy helps too. Stupidly I only did the water/fish oil for my trapezius and suffered for it.

[nmcmahan52]

yeah my foam roller is a pvc pipe, it seriously looks like i'm humping the damn thing when i'm doing it, fish oilin' erry day, drink about a gallon of water, i'll probably give it a shot this weekend again and take tonight off

[bbrigg]

0:50:44 || 5.4 mi || flat (+676 pts)

I needed a long run. I may have burned off 2% of the booze I drank in New Orleans during Mardi Gras.

[usedtabe]

Good run dude.


Today was back and shoulders speed/hypertrophy day


Bent Over Barbell Row:
50 lb x 30 reps (+30 pts)
135 lb x 12 reps (+44 pts)
155 lb x 3 reps (+34 pts)
175 lb x 3 reps (+39 pts)
175 lb x 3 reps (+39 pts)
195 lb x 3 reps (+44 pts)
195 lb x 3 reps (+44 pts)
Speed work

One-Arm Dumbbell Row:
95 lb x 12 reps (+58 pts)
95 lb x 12 reps (+58 pts)
95 lb x 12 reps (+58 pts)
95 lb x 12 reps (+58 pts)
95 lb x 12 reps (+58 pts)
95 lb x 8 reps (+54 pts)

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

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

Reverse Flyes:
100 lb x 20 reps (+30 pts)
100 lb x 20 reps (+30 pts)

Seated Dumbbell Shoulder Press:
40 lb x 20 reps (+60 pts)
50 lb x 12 reps (+63 pts)
65 lb x 10 reps (+75 pts)

Front Dumbbell Raise:
15 lb x 20 reps (+19 pts)
15 lb x 15 reps (+18 pts)

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

[usedtabe]

Legs speed/hypertrophy day


Elliptical Trainer:
0:06:00 || Moderate (+45 pts)
Warmup

Barbell Squat:
135 lb x 10 reps (+77 pts)
185 lb x 8 reps (+105 pts)
225 lb x 3 reps (+97 pts)
255 lb x 3 reps (+119 pts)
255 lb x 3 reps (+119 pts)
255 lb x 3 reps (+119 pts)
255 lb x 3 reps (+119 pts)
Speed work

Leg Press:
470 lb x 12 reps (+70 pts)
560 lb x 10 reps (+92 pts)
560 lb x 10 reps (+92 pts)
560 lb x 10 reps (+92 pts)

Stiff-Legged Barbell Deadlift:
135 lb x 12 reps (+79 pts)
185 lb x 10 reps (+109 pts)
205 lb x 8 reps (+120 pts)
205 lb x 8 reps (+120 pts)
205 lb x 8 reps (+120 pts)

[Gaff]

Actually found a zero calorie drink that doesn't taste like the sweat from my asscrack.

It's called TalkingRain Sparkling Ice, and while I've yet to find it for sale anywhere in Texas, it's available at Amazon for reasonable prices. Comes in a few flavours (I've tried black raspberry, lemonade, and orange mango) and is lightly carbonated.

Perhaps worth checking out for someone looking for an alternative to empty calorie sodas.

[usedtabe]

I live off of zero calorie/carb drinks. Love em.

Chest/arms speed/hypertrophy day. Went light with more reps and going to deload next week.


Barbell Bench Press:
135 lb x 20 reps (+86 pts)
135 lb x 20 reps (+86 pts)
185 lb x 12 reps (+111 pts)
205 lb x 12 reps (+127 pts)
205 lb x 12 reps (+127 pts)
Light/speed/hypertrophy day. Going to deload next week.

Cable Crossover:
70 lb x 15 reps (+13 pts)
70 lb x 15 reps (+13 pts)

Dumbbell Bench Press:
50 lb x 20 reps (+68 pts)
70 lb x 20 reps (+89 pts)

Dumbbell Bicep Curl:
40 lb x 10 reps (+30 pts)
50 lb x 8 reps (+31 pts)
35 lb x 20 reps (+33 pts)

Hammer Dumbbell Curl:
45 lb x 12 reps (+21 pts)
45 lb x 12 reps (+21 pts)

Close-Grip Barbell Bench Press:
135 lb x 15 reps (+82 pts)
185 lb x 12 reps (+111 pts)
205 lb x 10 reps (+124 pts)

Machine Triceps Extension:
140 lb x 15 reps (+17 pts)
140 lb x 15 reps (+17 pts)









Where is everyone else? Y'all didn't quit lifting did you? Flamoctapus did you start lifting/exercising?

[usedtabe]

Did a 40 minute cardio session last night. Worth about 400pts on Fito. Today I trained fasted, 18 hours in. Also, deloading.


Elliptical Trainer:
0:05:30 || Moderate (+41 pts)
Warmup. Deloading this week. 18 hours fasted.

Barbell Squat:
135 lb x 10 reps (+77 pts)
185 lb x 5 reps (+92 pts)
225 lb x 5 reps (+121 pts)
245 lb x 5 reps (+138 pts)
245 lb x 5 reps (+138 pts)
245 lb x 5 reps (+138 pts)

Standing Barbell Shoulder Press (OHP):
45 lb x 20 reps (+65 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)
135 lb x 5 reps (+90 pts)

Stiff-Legged Barbell Deadlift:
135 lb x 15 reps (+82 pts)
135 lb x 15 reps (+82 pts)
135 lb x 15 reps (+82 pts)
135 lb x 15 reps (+82 pts)

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

[nmcmahan52]

Leveled up, had to clean all my OHP sets into position

Standing Barbell Shoulder Press (OHP):

45 lb x 20 reps (+65 pts)
65 lb x 5 reps (+56 pts)
80 lb x 5 reps (+62 pts)
95 lb x 3 reps (+55 pts)
115 lb x 5 reps (+79 pts)
135 lb x 3 reps (+73 pts)
150 lb x 3 reps (+80 pts)
95 lb x 10 reps (+81 pts)
95 lb x 10 reps (+81 pts)
95 lb x 10 reps (+81 pts)
95 lb x 10 reps (+81 pts)
95 lb x 10 reps (+81 pts)

Power Clean:

45 lb x 1 reps (+14 pts)
65 lb x 1 reps (+16 pts)
80 lb x 1 reps (+18 pts)
95 lb x 1 reps (+20 pts)
115 lb x 1 reps (+23 pts)
135 lb x 1 reps (+27 pts)
155 lb x 1 reps (+31 pts)
95 lb x 1 reps (+20 pts)
95 lb x 1 reps (+20 pts)
95 lb x 1 reps (+20 pts)
95 lb x 1 reps (+20 pts)
95 lb x 1 reps (+20 pts)
135 lb x 3 reps (+39 pts)
135 lb x 3 reps (+39 pts)

Pendlay Row:

135 lb x 10 reps (+58 pts)
135 lb x 10 reps (+58 pts)
135 lb x 10 reps (+58 pts)
135 lb x 10 reps (+58 pts)

Yates Row:

135 lb x 10 reps (+38 pts)

Running (treadmill):

0:11:00 || 1 mi (+68 pts)

Walking (treadmill):

0:09:00 || 0.5 mi (+12 pts)

[usedtabe]

Good shit dude. Cleaning your presses can take it out of you but that was how you had to do it in competition.

[nmcmahan52]

Both power racks were taken up, felt pretty good today so i said fuck it

Did relatively nothing this weekend, got the wife a wii u for Valentine's so we played a shitload of mario instead of going to the gym