Pumping Iron with Adriftpanda,Chainsaw13 and Icehog3 II

[icehog3]

Congrats on the new bell, Son!

Congrats on 50 shades of grey.....I mean 50 days of squats, Charlie!

Arms today, got caught on time and only did pushdowns for tris.

Barbell curls 8 sets @ 115
Cambered bar curls 5 sets @ 135
Preacher curls 145, 155
Pushdowns 9 sets @ 125 with varying grips

[Adriftpanda]

Breast day.

Flat DB press 5x8
Incline DB press -- hammer strength incline press 5x8-10
Seated cable flies 5x10
Dips 4x10

Some triceps to end cap it off

[icehog3]

MMMM....breasts.

[swingerofbirches]

Thx Tom. I'm shooting for 60 days and then I'll see how I'm feeling.

Those look like good lifts, Tom & Huy! Do work!

[swingerofbirches]

Squats (front/wide/pause)
Warmup - 45x3
Set 1 - 95x3
Set 2 - 135x3
Set 3 - 185x3
Set 4 - 225x2 (barely got the 2nd rep up today, oh well)

Deadlifts
Set 1 - 135x10
Set 2 - 225x5
Set 3 - 285x3
Set 4 - 315x2

Supplementary back lift today with a tiny bit of bis.

[Sancho]

Nice job men! Charlie your a squat machine, I keep looking for you at powerlifting events ;)

ISO lat pulls SS with ISO chest press 4x5
Lat pull downs 5x5
Heavy Cable Rows 5x5
Tbar rows 3x10
Barbell row 3x10
DB row 5x15
DB flat bench 4x15
DB Curls 2x10

No erg at this gym, else I would've finished with a quick sprint just to complete the rowathon

[icehog3]

Nice work, Charlie and Chris! :ze

Off day for me, well, except a hockey game tonight.

[Adriftpanda]

My gym just got the Olympic platform along with the bumpers plates. I love messing with these. Probably do some heavy deads today, wish me luck. Haven't deadlifted heavy in a long time. Making sure I get at least 3 meals in before I train later.

[swingerofbirches]

lol Chris
Good lift man!

Get those deadlifts, Huy! You usually kill me! I would like to be a better deadlifter. Let us know how it goes.

[Sancho]

Rock on!

Wife wanted to do a WOD after work so I tried to keep pace but I was still pretty burned from lunch.

Push-ups 100, took me a bunch of sets
Sit-ups 100, took me almost as many sets
Bw squats 4x25

Have a good game Tom!

I love the bumper plates, really prefer using them to iron.

[Adriftpanda]

I made the mistake of making all my lifts heavy pulls prior to dead lifting, didn't have the energy left once I got to deads.

Bent over DB row (both arms at a time) 5x8 @90-100
Seated row using neautral grip 5x8-10 @190
T bar row using v grip handles 4x8 @225
Close grip high lat pull down machine 4x10 2-3 second pause reps
Deadlift 2x5 @225 to warm up 2x3 @275 3x3 @315 and 3x1 @365 I probably could have pulled more but I was rushing since people were waiting

Reverse grip curl using ez bar 7x15-8 (15 sec rest)
DB curls 8x8

[swingerofbirches]

365 is a great DL, Huy!
Despite being gassed, how'd you like the Olympic setup & bumper plates?

[Adriftpanda]

I actually didn't get to use it yesterday, too many hippies over there so I had to go use the hex plates.

But I do enjoy using the bumper plates for the most part. I do not slam my weight or at least do it to a minimal and with the bumper plates, I don't feel as douchy if I slam it a little.

Shoulder boulder today.

[swingerofbirches]

Hopefully you get a crack at using it soon, Huy. Stupid hippies! lol
Our squat & power racks are usually full of people trying to commit suicide via improper Olympic lifts. lol

Squats (back/close)
Warmup - 135x5
Set 1 - 225x5
Set 2 - 315x3
Set 3 - 405x2
Set 4 - 405x1
Set 5 - 135x5 (box squats)
Set 6 - 225x4 (box squats) - failed on 5th attempt ... first time ever doing box squats and it was fun/different.

Shoulders as the supplementary lift today. Arnold Press / Heavy Side Partial Raises SS w/ Front Plate Raises / Barbell Shrugs SS w/ Plate Shrugs / OHP

Got a 30min walk in with the wife this morning. Doubt I'll have time for hard cardio tonight; no rest for the wicked :)

[icehog3]

Nice day, Charlie! :tu

Had insomnia and some foot cramping after hockey last night, skipped the gym today. Doesn''t happen often but goin to the gym would have been non productive today. Hate taking unbscheduled days off, especially with vacation in a week, but sometimes discretion is the better part of valor.

[swingerofbirches]

Better to listen to your body and take a day off then to force yourself into lifting when you shouldn't and injure yourself. Hope your rest day rejuvenates you, Tom.

[Adriftpanda]

Cramps? You need me to bring you midol next weekend? Xoxo

[icehog3]

Better to listen to your body and take a day off then to force yourself into lifting when you shouldn't and injure yourself. Hope your rest day rejuvenates you, Tom.

Thanks, Charlie...another game tonight after work, hoping to recover a little better tonight. :r

Cramps? You need me to bring you midol next weekend? Xoxo

Foot cramps, Hammerhead. :lr

[Adriftpanda]

Haha hammerhead! You funny

[Adriftpanda]

Had a really nice intense shoulder day with my friend. Haven't trained hit shoulders like that in a long time.

Standing Bb press 4x6 w/drop set
Seated shoulder presses -- Arnold presses 4x30-20
Standing cable side raises 4x10
Side delt raise Kb 4x8 -- battle ropes 4x30 seconds
DB side raise 3x10

[swingerofbirches]

Good stuff, Huy! Build them boulders!

Squats (front/close/pause)
Warmup - 45x5
Set 1 - 95x3
Set 2 - 135x3
Set 3 - 185x3
Set 4 - 225x3
Set 5 - 245x1 ... got it good after full 3sec pause ... happy with that!

Supplementary lift was arms today. Bis and Tris y'all!

[GreekGodX]

Yesterday's workout was

Clean and Press 185 3x5
Yates bent over row 275 3x5
Drag curls 75 2x6
Abs

I'm chomping at the bit to do more volume

[icehog3]

Yates row, is that a reverse (underhand) grip, Son?

[Adriftpanda]

^ you're upright from what I remember compared to your standard bb row but yeah reverse grip as well. Well if it's Dorian, than you just so 1 rep too right? Lol

Such a crappy day. Just was not focused, wasn't there mentally. Planned on doing legs but just nothing. So I did some arms again

Front squats 6x8-10
Seated leg extensions 5x12-15

Standing DB curls 4x6 heavy
Single arm tricep push downs 4x10
Spider curls using DB 4x8-10
Cable rope extensions 4x10

Finished off with some abs

[GreekGodX]

Yates row, is that a reverse (underhand) grip, Son?

Reverse grip and more upright. I do it at 45 degrees. Dorian Yates was more at 20 degrees.

[GreekGodX]

95 swings + 20 more= 115 KB Swings with 32 kg. I would have gotten more in but my grip was fried. CNS needs some help.
Snatches
Abs

[swingerofbirches]

Good stuff, Christos.

Squats (back/wide)
Warmup - 135x5
Set 1 - 225x5
Set 2 - 315x5
Set 3 - 365x5
Set 4 - 365x3

Hot tub ... I woke up with a savagely stiff neck so this is rly all I could manage today :/

[icehog3]

Good job Son, Charlie....Huy, I had a crappy day too. Stiff neck like Charlie, no motivation, couldn't wait to get out of there and eat. Tomorrow will be better, I insist.

Bench 235, 255, 275, 295, 315, 225
Decline 315 x 4 sets
Incline 205 x 4 sets
Dips 2 sets to failure

[swingerofbirches]

Day55 and I got a new front squat / close stance / 3sec pause PR of 355 today :)
Neck is doll stiff but not as bad as ytrdy so I did manage some supplementary arm lofting today and worked calves as well.

Happy 4th everybody!!!

[swingerofbirches]

Whoa ... 255 lol

[icehog3]

Still impressive, Charlie! :wnr

Back day today...shoulder felt good enough to try and rip the lats with pullups at bodyweight

Pullups 16, 13, 13, 12, 11, 11
Neutral grip pulldowns 180, 200, 220, 240, 260 supersetted with 8 pullups
T-bar rows 225, 250, 270, 225 suppersetted with 6 pullups

That was it, quick, and back is still PLAMFed 6 hours later.

[swingerofbirches]

Rows SS w/ Pull-ups ... you, sir, are the impressive one. I doubt I could manage a single body weight pull up lol

[icehog3]

Used to be able to get 22-23 pullups on the first set, but it seems like I need to work around my shoulder issues when I do them now. Today was a good day, pullups hit me diffrerently than any other back exercise, I wish I could do them every back day, Charlie. But I still think 50+ days of squats is the impressive, crazy feat of this group right now. :tu

[swingerofbirches]

22-23 pull ups?!?! Good heavens! You've got me thinking about adding assisted pull-ups into my back routine.

Day 56 ... Squats (front/wide) ... basic sets up to 225 :)

[icehog3]

Hopefully I can work back up to that this summer, Charlie.

Military press 135, 155, 175, 185, 195, 175, 155, 135
Barbell shrugs 5 sets @ 315
Cambered bar curls 6 sets @ 145
Preacher curls 4 sets @ 145
Skullcrushers 5 sets @ 125, 95

[Adriftpanda]

Post 4th of July splurge...

15 min of jump rope and sprinted a 1/4 mile.

On to breast.

Incline bb press 4x5
Incline bb pause push 3x5
Incline DB - incline flies 8/4, 7/5, 6/6, 5/7, 4/8, 3/9, 2/10, 1/11
Seated cable flies with really slow contractions 4x12
DB pullover 4x10

Some abs to finish it off.

[icehog3]

Where there cookies a quarter mile away, Huy? :D

[Adriftpanda]

Ha! Oh cookies...

I had 10+ cookies, smores, and a 6x6 with 2 orders of fries from In n Out...

[icehog3]

6X6? You got a big (purty) mouth, Boy..... :r

I could go for a smores though, right f*cking now. :dr

[swingerofbirches]

Squats (front/close/pause) - progression up to 225 (heavy today; no pre-workout lol)

Chest and a little bit of Tris as supplementary lift.

Cookies, Smores ... both sound good but I could really go for some pizza lol

[icehog3]

Don't make me hungry, Charlie. You seem well on your to triple digit days of squatting.

Off today, I'll do double workouts Tuesday and Wednesday, then off for a 4 day break. Not really feeling like I need a break, so it should be good....heal up and come back hungry for the weights.

[swingerofbirches]

You're not taking a break for you, you're just giving the weights a much needed break :)

Of all the things to crave when I'm low carb it's always pizza. I don't even eat it very often when I'm eating what I want so idk why it's the big craving. I miss cheese fries a lot too. That's definitely another top craving. Seems like I miss the bread and starch more than the desserts.

[Adriftpanda]

I'll have some pizza for you this week, Charlie. :)

[swingerofbirches]

I'll have some pizza for you this week, Charlie. :)


lol thanks Huy! I feel my cravings dissipating already.

[GreekGodX]

100 swings+20= 120 swings at 32kg. Finally got 100 in a set.
Abs
Had to get out of the gym quick today. Prevented me from trying to tack on anything else.

You guys are making me excited for Faturday. 6x6 Huy? That's impressive. Nice lifts today Charlie :ze

[icehog3]

100 swings! Way to swing, Son! :tu

[Adriftpanda]

Pretty gnarly training sesh today. Glad I was able to fit 3 meals in by 2.

10 min jump rope
10 min of sprints (30 sec intervals)

Leg extensions 5x10-15
Squats 4x5
Pause squats 4x8
KB lunges 4x10
Lying leg curls 4x8-10
Single leg presses 3x20

[swingerofbirches]

Get it, Christos & Huy! You're both animals!

Squats (front/wide/bench)
Warmup - 45x5
Set 1 - 95x10
Set 2 - 135x10
Set 3 - 185x10
Set 4 - 225x5
Set 5 - 225x3

Good Mornings
Set 1 - 135x10
Set 2 - 185x10
Set 3 - 225x8
Set 4 - 315x3

Deadlifts SS w/ Barbell Rows
3x10 @ 225 w/ 3x10 (8 last set) @ 225

Assisted Chin Ups (150 assist :( ... glad Tom didn't see this pitiful display of shabbiness)
Set 1 - 5 reps
Set 2 - 3 reps

Cardio (15min elliptical)

Maybe HIIT tonight ... but also maybe hot tub instead lol

[swingerofbirches]

Am I missing something? Are Good Mornings not supposed to be done heavy? If I talk to a buddy about that lift they're always surprised by the amount of weight. I've even checked to make sure I'm doing it right. Start in back squat position, feet just wider than shoulders with toes slightly out, back straight, drive hips back and only bend knees slightly to try to bring the spine as low as you can without sacrificing the straightness. Reverse movement by driving hips forward and utilizing lower back and glutes. Glutes squeeze at top. Am I missing something?

[icehog3]

Sounds right, Charlie, 3156 is jut super heavy. You have a lower back of steel!

Chest/Back supersets today, man did I get PLOMF.

Incline Bench / T-bar rows 185/225, 205/225, 225/225, 245/225, 265/270
Bench / Barbell Rows 215/225, 235/225, 255/225, 255, 270
Decline Bench / Pulldowns 275/240, 295/240, 275/240
Cable rows 240, 260, 260

[Adriftpanda]

Yeah that's heavy...

Backsicles.

Bent over DB rows 5x8 w/drop
Wide grip pull down 4x8-10
Negative V grip pull down 4x5
Seated row machine 4x10 w/3 drop sets so basically 7 sets
Pull ups (3 variations. Wide, close, medium) 15x10

Preacher curl machine 7x15-8 (15 sec rest)
DB curls 4x8
Reverse grip cable curls 7x15-8 (15 sec rest)

[swingerofbirches]

Nice lift, Huy!

Felt kinda hinky when we got to HIIT so the wife did the class while I got a second lift in! I feel pretty wrecked now but it felt great while I was doing it lol
Lift wasn't at my home gym but it was kinda sweet! It was at an old YMCA but had a really dungeony feel. Lots of old iron plates and bars. A lot of fun actually.

Squats (back/wide)
5x135
5x225
5x315

OHP / Arnold Press / Front Plate Raise / Rope-Nose Pulls / Upright Rows / Barbell Shrugs / Hammer Curls / Preacher Curls / Standard Dumbell Curls / Tricep Pulldowns / Tricep Extension Machine / Calves (leg press/calf machine/standing)

An hour removed from the lift I'll concede that I may have gone a bit overboard today LOL

[GreekGodX]

Nice lifts guys :ze In the words of my 7th grade football coach, Charlie there is no such thing as overboard!!!

I had to get internet and cable installed this morning so workout at night. Not sure why I got cable and didn't just get faster internet for the same price.

[swingerofbirches]

Day59 ...

Squats (back/wide/bench) ... worked up to 315x3 ... bench squats ain't no joke :)

30min of elliptical followed by a brief spell in the sauna :)

Happy Hump Day boys!!!

[icehog3]

Quick last workout:

Seated military press 135, 175, 195, 215, 185
Cambered bar curls 135, 135, 145
Preacher curls 160, 160, 145
Pushdowns 105, 130, 140, 150, 130

[swingerofbirches]

Gun show, Tom! Do work!

[icehog3]

I'm off for the weekend, please do some work for me, Charlie! :D

Work hard, Men, see y'all Monday! :ze

[swingerofbirches]

Squats (Day60) - front/close/pause
Warmup - 45x10
Set 1 - 95x5
Set 2 - 135x5
Set 3 - 185x3
Set 4 - 225x3
Set 5 - 245x1

Deadlift
Set 1 - 135x10
Set 2 - 225x10
Set 3 - 315x3
Set 4 - 315x1
Set 5 - 365 (failed to lock out)

Supplementary lifting of chest/back ... and threw some Arnold Press in there just cuz I like it lol

[swingerofbirches]

Went back to the gym with the wife and got some stair-mill in ... nearly died lol

Then ... HOT TUB :)

[Adriftpanda]

Wanted to get a nice shoulder/chest day in.

Ohp 5x4
Incline DB flies 4x10
DB side delt raise 4x10 w/2 drop sets
Decline hammer strength press 4x10
Arnold press 4x8-10
Cable side delt raises 4x12
Dips -- DB upright row 4x8-10
Hammer press machine -- plate raises 4x8-10

I did pull ups after every working set so that makes it 33x10? Mixed up variations from wide to medium. 330 pull ups :)

[GreekGodX]

95 KB swings My grip was dying wanted to get over 100+25 normal to do a second set+20 i was pissed so I did a last one=140 swings
Snatches
Abs
My favorite part, cold shower.

Huy 330 pullups?! Damn!!!!

[swingerofbirches]

Good stuff guys!!! No kidding ... u can't fathom 330 pull-ups lol ... or 95 KB swings for that matter :)

Squats (back/wide)
Working sets progressed to 365 w/ pause and finished with two sets of box squats @ 225 for 10 reps each (trying to mix in a bit more volume from time to time now)

Supplementary chest & back lifting.

Got a 5k Color Run tomorrow and squats only this weekend (heaven knows my elbow can use the rest).

Yall be well and keep hittin them weights!!!

[swingerofbirches]

I can't fathom*

[swingerofbirches]

Walked the Color Run 5k today with a group of friends.

Squatted (front/close/pause and front/close/box)

[swingerofbirches]

Squats (front/close - pause and box, rotated) - went for volume with lower weight. Worked up to 245x1 w/ pause

[area51]

I keep forgetting to update this.

Squats: 295 3x5
225: 1x8

Legpress: 640 3x8

Bi curls w. 55's 3x8
Close grip barbell curls: 90 3x8
Ropecurls: 130 3x8

[swingerofbirches]

Good stuff, Ken! Nice squat and leg press numbers!

I'm really tempted to try a compound lift only workout routine for a couple of weeks and rly focus on fat loss.
I enjoy what I'm doing now but don't have any gas in the tank for the kind of cardio that I need to be doing. I can still get quality work in while doing SED if I stick to deads, GMs, bench, rows & OHP ... maybe have one arm day in there too. It'd also give my elbow inflation some much needed time to go down. We shall see.

[Adriftpanda]

Had a good three days off. Ate good and didn't give a crap what I really ate too. Felt nice to be back in my gym today.

Pull ups 3x20 to warm up
Seated row machine 4x10 w/3 drop sets
DB row 4x8-10 drop set
Wide grip pull down 8x8
Reverse grip pull down machine 4x10
Deadlifts 8x5 (kept it light and pulled fast) @315

Finished off with pull ups 3x10

[swingerofbirches]

Squats (back/wide/box) ytrdy and a little cardio.

Squats today (front/close/pause)
Warmup - 45x5
Set 1 - 95x5
Set 2 - 135x5
Set 3 - 185x5
Set 4 - 225x3
Set 5 - 265 (failed)

Flat Bench SS w/ Close Grip Bench (high volume)

5min Rower
25min Treadmill @ incline 5 / 3.5mph

Plan on some more cardio tonight with the wife and then the hot tub :)

[GreekGodX]

Stuck at 95 reps of KB swings in one set. Came back with 30 more in the next set and 20 in the last.
Bench 245 3x5
Abs

Nice lifts guys :ze

[icehog3]

Howdy all. Already skipped 2 days after vacation and probably going to miss one more. Of course, I do have (had) 3 hockey in those 3 days.

Motivate me, Brothers! :lr

[swingerofbirches]

Wish I could inspire you ... but I bailed on a 265lb front/close/pause squat. I nearly came back up with it but no dice. That said, Day65 is in the books.

Heading back to the gym shortly with the wife and I may do a bit of pressing and hammy work while she squats before we hit the hot tub. Man I need the tub tonight; my back is as tight as a drum.

[Adriftpanda]

Breasties

Incline DB press 5x8-10
Incline DB flies 4x10
DB pull over 5x10
Weighted dips 4x10, bw dips 4x20
Press machine4x8-10

Tricep rope extension 7x10 w/15 sec rest
Spider curls - DB curls 4x10-6

[swingerofbirches]

Just took a TON of pre-workout ... gonna go get froggy lol

[Adriftpanda]

Leap on over to the squat rack. Sorry I had to

[swingerofbirches]

lol Huy

Guess who just DL'd 405 with a really solid lockout! THIS GUY!!!!!

[icehog3]

:tu Charlie! :wnr

[Adriftpanda]

Nice! Way to go.

Legs today.

Front squats 5x5, 3x8
Pause front squats 3x10
Hacks 4x10 w/2 drop
Single lying leg curls 4x10
DB stiff leg deads 4x22
Single leg press 4x12-16

[swingerofbirches]

Thx guys. This thread is great! Huy, your DL #'s help me keep pushing myself. DL is weak for me anyway (compared to squat and GM, at least) and a lot of times it'd be easier to just pull a lower weight and stop, but chatting with real folks and being motivated by real #'s and not just Instagram pics or YouTube vids has been great!

Day66 of SED in the books, the DL PR & supplementary back & shoulders ... I know I pushed rly hard today cuz it's now 11:45pm, I'm still a little sick to my stomach and I'm too sore to sleep. LOL

Huy - your leg day volume is staggering. Idk how you walk to your car afterwards. :)

[Adriftpanda]

Glad we can be here to push and support you. Hell you guys push me just as much.

I train legs like I train any other body part, hard and decent amount of reps. I may switch over to a new pl program in a month or two.

Tom, get back in the gym

[icehog3]

I hear ya, Huy, I gotta get outta this funk. ;)

[swingerofbirches]

I hear ya, Huy, I gotta get outta this funk. ;)


Road trip to Chicago to get Tom back to the gym! :D

[icehog3]

Road trip to Chicago to get Tom back to the gym! :D

:noon :banger

[swingerofbirches]

Day67 ... squats (back/wide) ... worked up to 405; managed to get deeper today with 405 then i think i have previously. Dang near didn't come back up but really struggled and got it there.

Did some 135lb deadlifting as a stretch after ytrdy's exertion.

Supplementary arms (preacher / hammer superset and close grip bench / skull crusher superset).

Walking tonight with the wife (lsd - long slow distance baby :) )

[RHNewfie]

Started dieting after I saw how disgusting I had gotten after shack last year. Tipped the scales at 270lbs. Leaned out to 218 then went on a clean bulk to 248. Now down to 222 as of last weekend.

Back today
Double handle wide PD
Bent rear laterals
WG Chins (assisted)
Bent over row
Meadows Rows
Double handle seated rows
Behind the neck PD
Lat Rows
Rear delt rows

[Adriftpanda]

I definitely pay for it, especially today. It hurts bending down to sit.

Going to enjoy some good Chicago pizza tonight :)

[Adriftpanda]

Shoulders and back today since I won't be going tomorrow.

Ohp 5x5
Arnold presses -- pull ups 5x8-10
DB side delt raises -- t bar row 5x12-10
Seated side delt raises -- machine row 4x12-10
Cable stiff arm pull down -- bb upright row 4x12-10
Pull ups 5x20-25

[GreekGodX]

Started dieting after I saw how disgusting I had gotten after shack last year. Tipped the scales at 270lbs. Leaned out to 218 then went on a clean bulk to 248. Now down to 222 as of last weekend.

Back today
Double handle wide PD
Bent rear laterals
WG Chins (assisted)
Bent over row
Meadows Rows
Double handle seated rows
Behind the neck PD
Lat Rows
Rear delt rows

Very nice Jeff!! Love doing Meadow rows.

Went for 150 swings in 3 sets. 85+35+30
High pulls 3x5 155
Single arm KB snatches 18kg 3x10
Abs

[RHNewfie]

Thanks Christos! Looking to hit 200 by September before bulking again.

Arms today, useless tomorrow.

[swingerofbirches]

Good stuff guys! Get it, Huy!

Hi Jeff :)
Keep us posted on your cut. I'm a big fella (274) and just started on a modified version of my lifting this week so that I can start dropping fat again.

Squatted (front/close/pause) ... worked up to 265 but bailed on it. I know i could come back up if i bounced out of the hole but I don't wanna cheat so i 3sec pause and then start back up ... and stall lol

Deadlifted - worked up to 405x1 again conventional ... stopped trying sumo pull @ 365x1

Benched ... used a machine today since i wanted to press heavy but didn't have a spotter. Warmed up with 90x5 ... Set 1 = 180x5 ... Set 2 = 230x5 ... Set 3 - 270x.75 LOL nearly got that one up. Went back down to 230x5 to finish it out.

Wrapped everything up with 30min on the elliptical. Gonna go for a nice long walk with the wife tonight. Not stressful but LSD none the less.

Get ready ...

http://img.photobucket.com/albums/v258/quickGTI/Mobile%20Uploads/image_zpsr5m4xv3w.jpg (http://smg.photobucket.com/user/quickGTI/media/Mobile%20Uploads/image_zpsr5m4xv3w.jpg.html)

and UP ...

http://img.photobucket.com/albums/v258/quickGTI/Mobile%20Uploads/image_zpsbwgvlwmp.jpg (http://smg.photobucket.com/user/quickGTI/media/Mobile%20Uploads/image_zpsbwgvlwmp.jpg.html)

Look at that sexy belly LMFAO ... like someone once said, traps are the new abs. Now I just need bigger traps! LOL

[Adriftpanda]

Nice! I like those plates. We only have the hex plates.

[swingerofbirches]

Yeah i like those kind too. I've never used bumpers but people seem to love em. You gotten to use em yet?

[icehog3]

Awesome, Charlie! :tu

[swingerofbirches]

Nobody ever posts pics on here ... I feel like I've broken a cardinal rule lol

[icehog3]

Nobody wants to see pics of my old ass.... :lr

[Adriftpanda]

I'm not a gym selfie kind of guy. Get in and get out. I've taken a short video of my pr front squats a couple months back but that was it.

Tom, you're old ass can still out train most young ass but right now you're just a lazy ass, ass.

[swingerofbirches]

lol I actually just grabbed those stills from the vid I took to see how my form was when I was going for a PR. For what it's worth, my form was rly good. :D

[icehog3]

I'm so lazy right now, even my daydreams are exhausting.... :D

[GreekGodX]

Nobody wants to see pics of my old ass.... :lr

And this is the wrong audience for my sweet ass :r

[icehog3]

And this is the wrong audience for my sweet ass :r

Dunno, Huy might wanna peek. :)

[swingerofbirches]

lol what say you, Huy?

[Adriftpanda]

its an ass right? I'm not picky :)

[swingerofbirches]

Tom - when did the Jack3d formula change and is the current iteration any good?

[RHNewfie]

Cardio only this morning followed by 35 minutes of pizza at dinner! Cheat meal once a week saves my sanity! Didn't drop as much weight this week but can't lose big every weeks!

Arms Friday
Standing dumbbell curls
Seated preacher
Seating in line dumbbell
Single hanging arm curl
Spider curls
Dips
DB French press
Ropes
Straight bar PD
Single underhand PD
Lying single handed DB extensions

I live for volume training, 4 sets of each exercise, 12-15 reps.

[swingerofbirches]

Day69 of SED ... worked up to 225x3 Ouse squats (front/wide)

Supplementary shoulders ... heavy OHP & Arnold Press

Finished with some elliptical. Also got a nice hike in this evening with a buddy.

Happy weekend everybody!

[Adriftpanda]

Tom - when did the Jack3d formula change and is the current iteration any good?


It was banned around '12 but you were still able to find it around '13 as long as it was on the shelf.

The newer stuff came out shortly after and what they did was they basically replaced the 1,3 dma for Yohimbe and Norcoclaurine HCl. Yohimbe in short is basically a fat burner and Nor HCI is stimulant from what I remember.

They tried to mimic the old formula by adding the HCI but it's not the same. All in all, pwo now are mainly high stim or crazy amounts of caffeine <300

[Adriftpanda]

Fresh week tomorrow, I have about a million calories in me today so tomorrow's lift is going to be big. Legs or a crazy back day. Can't wait!

[icehog3]

Huy nailed it, Charlie. I was still able to get some original Jack3d at FitRX last year. You can get some on eBay if you are willing to pay $200. :r

[GreekGodX]

Cheat day hangover :hn Had no alcohol yesterday but it feels like I drank a bottle of southern comfort. Bagels, muffins, pretzel balls, Oreo ice cream sundae, pizza, mochi, m&m's, potato chips, pastrami, and eggs will do that to you. I don't think I was hungry at any moment yesterday and just kept shoveling it in.

[RHNewfie]

Cheat day hangover :hn Had no alcohol yesterday but it feels like I drank a bottle of southern comfort. Bagels, muffins, pretzel balls, Oreo ice cream sundae, pizza, mochi, m&m's, potato chips, pastrami, and eggs will do that to you. I don't think I was hungry at any moment yesterday and just kept shoveling it in.

Gotta eat big to get big! I find that I actually settle to a pound less than I was before a cheat meal/day.

[icehog3]

That's more like cheat week, Son! :D

[Adriftpanda]

Fueled by Japanese treats!

Squats 5x8,1x15 speed squats
Lying leg curls 5x12-15
Stigg leg deads using KB 6x12-15
Leg extensions 5x15-20

Lots of abs

[Adriftpanda]

Trained back fasted this morning. Not an easy thing to do.

Front pull down hammer strength machine 5x10
DB row 5x8
Seated row - stiff arm lat pull down 4x10
Seated incline row machine (never used this machine before) 4x12

Hammer curls 4x8-10

[RHNewfie]

Chest today

Flat DB, 4x10
Incline Flye 4x10
Incline Smith Press 4x6
Flat Hammer Strength 4x8
Crossovers 4x12
Calves 6x asmanyaspossible

Cardio 20 minutes

[swingerofbirches]

Good stuff fellas!

Squats (front/close/pause) ... sets of 5, worked my way up to 225x1 and that's all i could manage due to some WICKED sunburn on my shoulders (and neck, and back ... went cliff diving ytrdy and it was overcast when we got there so i didn't bother with sunscreen but the sun came out and i got BURNED so badly lol)

Also did flat bench SS w/ close grip bench (3x10 @ 95) / Flys (machine) 3x10 @ 155 / Dips 3x10,8,5 respectively at the stack / Deadlifts (conventional) sets of 5 up to 405, where i failed to lock out :(

[swingerofbirches]

Squats (front/wide/pause) ... oh the sunburn ***tears***
Warmup - 45x5
Set 1 - 95x5
Set 2 - 135x5
Set 3 - 185x5
Set 4 - 225x3
Set 5 - 245x1

Sumo Deadlifts
Warmup - 135x5
Set 1 - 185x5
Set 2 - 225x5
Set 3 - 285x5
Set 4 - 315x5
Set 5 - 365x3
Set 6 - 405 - failed ... only got it a half dozen inches off the ground or so :/

Barbell Rows SS w/ Reverse Grip Barbell Rows 3x10 @ 135

Standing Barbell OHP - 3x10 @ 95

[icehog3]

Get it, Charlie! :tu

[swingerofbirches]

Thx! I'm enjoying deadlifting more frequently than I was before. Still not in love with the Bench but also liking OHP'ing more than I was before. :)

You manage to find your way back to the gym, Tom? :D

[icehog3]

Thx! I'm enjoying deadlifting more frequently than I was before. Still not in love with the Bench but also liking OHP'ing more than I was before. :)

You manage to find your way back to the gym, Tom? :D

Nope...have another trip coming up end of the week, so I plan to hit it twice before Friday, then back at it Monday. I think once a year or so my mind must get in this funk to give my body a break, Charlie.

[swingerofbirches]

Fair enough man, if you don't deload every once in a while you'll lose your mind (and body) :)

[Adriftpanda]

Breast and triceps

Incline machine press (awesome machine, never used it before)4x10
Flat DB flies 4x8-10
Dips 4x10-12
Cable incline flies 5x10 w/drop set
Speed bb bench 3x10-12

Overhead rope extensions 5x10-12
Over extension machine (new machine to me) 4x10-12
Ez bar push downs 5x10

[swingerofbirches]

Squats (back/close)
Warmup - 135x5
Set 1 - 225x5
Set 2 - 315x5
Set 3 - 365x2
Set 4 - 135x10 (box)
Set 5 - 185x10 (box)
Set 6 - 225x5 (box)
Set 7 - 285x3 (box)

I just didn't have it in me today to get to 405 today, much less rep 365 for more than 2. I've been super gassed lately. Maybe I need to take Tom's queue and just take a rest week from everything but my SED (and go light and low on that).

Either way ... shoulders today

OHP - 3x5 @ 180 & 1x3 @ 230
Arnold Press - 1x10 @ 40lb dumbbells & 3x8-10 @ 55lb
Standing Barbell Overhead Press (front and back) - 3x20 @ 45 (bar)
Dumbell Shrugs - 5x10 @ 90lb dumbbells

btw, huy, i just read your signature for what is apparently the first time ... lol

[icehog3]

Listen to your body, Charlie. You know if you need a break.

My problem is when I take a break, sometimes I take too long to get back. That's what happened this time...but I know once I roll in, I'm back 100%.

[area51]

Deadlift day and I'm running a fever. Wish me luck boys.

[Adriftpanda]

Charlie, your 230 Ohp is seated or standing? If that's standing OHP that is impressive.

[swingerofbirches]

Charlie, your 230 Ohp is seated or standing? If that's standing OHP that is impressive.

Oh good heavens, seated. LOL
I guess i should have specified that.
Recently i've become interested in stuff like the cleans, clean & jerk, etc ... you do any of those movements?

I've actually never gone for a standing OHP max. :/

Tom - yeah, i have a hard time peddling back, but I prob need to deload here soon.

Ken - get it man! Just don't hurt yourself or tax your CNS so much that you can't recover from your illness. Best of luck man! UUUUUP! :)

[GreekGodX]

Charlie I'm into olympic lifts like that. Watch a lot of youtube and read whatever you can if you aren't going to hire a trainer. I made the biggest gains on oly lifts when I had a trainer who was watching my technique closely. Pyrros Dimas, Dmitri Klokov, and The videos from Barbell Shrugged are really good references (and the first two names will give you some good motivational videos if you take nothing else away :))

I rarely do seated pressing. Is it easier? I do some pressing while sitting on the floor with my feet out and that is super hard.

[Adriftpanda]

I do follow Klokov, that's where I incorporated Klokov presses. But as far as Oly, I don't do much. I think it's awesome stuff but not for me. It's extremely techniquel and impressive.

I fall into the more hybrid kind of lifter.

Legs and shoulders today. I hit legs hard this week already so I kept it simple.

Leg extensions 7x10-15
Front squats 6x8
Leg press roc-it machine 7x15-20

Klokov presses 5x6-7
Arnold presses -- DB side delt raise 4x10-8
Cable side delt raise 5x10-12
Rear delt flies -- front plate raises 5x12-15

[area51]

So are you guys ready for this?
I'm on my last set of deadlifts last night and I feel something tweak in my back so I sit down. All of the sudden my legs start spasming and my back is seizing up with the worst pain I've ever felt. I wound up having to call an ambulance and spent the night at the hospital. Now I'm laying in bed and it's a struggle to move, everything hurts to the point that I had to bite my pillow to get out of bed. Be careful out there guys.

The saddest part is it was my warm up set, go figure.

[swingerofbirches]

Geeze, Ken, that's terrible. I'm sorry to hear that. Hope you recover quickly. Do they think it's a pinched nerve or a slipped disc?

[Adriftpanda]

Hope you get well soon, Ken. Take your time.

[GreekGodX]

Hope you recover quick, Ken. I would definitely go see a chiropractor :2

[icehog3]

Thinking positive thoughts for you, Ken, hope it's not too serious.

[swingerofbirches]

Keep us in the loop, Ken. Again, wishing you a speedy recovery!

Day74 of SED .. went front/wide/box and stayed rly light for moderate reps. I've been gassed lately and like Tom said, i know my body and I think it needs at least a couple of days of lower weight.

Warmup - 45x5
Set 1 - 95x10
Set 2 - 135x10
Set 3 - 185x3

Elliptical for 20min at moderate intensity. Gonna go swimming with the wife later and then maybe hit the hot tub tonight to try and loosen up the back a bit for some low weight/moderate volume deadlifting tomorrow. :)

[area51]

They're not sure what it is I have an MRI tomorrow. They gave me Valium so that has been taking the edge off a bit.

In my first post I put last set, it was supposed to read last rep of my warm up set haha.

[Adriftpanda]

Back and arms today.

Wide grip pull down 4x10
T bar row (placed the handle a little further down for a different variation) 4x10
Pull ups 10x10
Underhand pull down roc it machine 4x8-12

Cable curls - dip machine 7x15-10 (15 sec rest)
Cable extensions - DB curls 4x10-8
Dips - hammer curls 4x12-8

[RHNewfie]

Killed back yesterday!

Wide Grip PD 4x12
Bent Laterals 4x10
Chins 3x12
Bent Over Rows 4x12
Meadows Rows 4x10
Single Handed TBar 2x10 (for fun)
Dual Hand Pulley Seated Rows 4x12
Bar Shrugs 4xInfinity
Superset Behind Neck PD facing away with abs

Have I mentioned that I like volume training? My whole back is sore today...

[swingerofbirches]

Good lifts, Jeff & Huy! You guys are both killing the volume!

Squats (back/close)
Warmup - 135x5 (pause)
Set 1 - 225x5 (pause)
Set 2 - 315x5 (pause)
Set 3 - 365x5
Set 4 - 405x2
Set 5 - 225x10 (pause - burnout set)

Deadlifts
Warmup - stretching (45x5)
Set 1 - 135x5
Set 2 - 225x5
Set 3 - 285x5
Set 4 - 315x5
Set 5 - 365x1
Set 6 - 405x1

Bench
Warmup - 45x10
Set 1 - 155x5
Set 2 - 155x5
Set 3 - 155x5

Flys (machine)
Set 1 - 135x5
Set 2 - 155x5
Set 3 - 175x5

Honestly, I was pretty worked by the time I got to the bench, not that I'm a very good bencher tho lol

[swingerofbirches]

Think I'll pull a double today ... just wrapped up my first (warmup) lid and 30min of cardio. Sweatily sitting in the sauna now :)

Squats (front/wide/pause) - worked in sets of 5 up to 225x1.
Sumo DLs - 5x5 @ 135
30min of elliptical

My wife has been doing SED for 3 weeks now so when she goes to squat this afternoon/early evening I'll get some shoulders and supplementary legs in before some more cardio.

Everyone have a great weekend! Still keeping a good thought for you, Ken!

[GreekGodX]

Getting the next workout plan ready. Most likely be starting in August.

[swingerofbirches]

What u got in mind for this next round, Christos?

[swingerofbirches]

Did some more deadlifting and got in another 30min of elliptical.

My back was pretty tight after ytrdys DLs and the light pulls this morning were meant to loosen/stretch me but it felt like they had the opposite effect. So I figured I'd try to go a little heavier this afternoon and it did the trick. This is the best my back has felt all day :)

Warmup - 135x5
Set 1 - 225x5
Set 2 - 315x5
Set 3 - 365x3
Set 4 - 405 failed

[GreekGodX]

What u got in mind for this next round, Christos?

3 things that I think will help me make progress overall.
1. Shoulder health
2. Upper and Lower back strength
3. Grip/forearm strength

I think I'm going to take a break from most overhead pressing. Bench press would be my only main pressing movement. I think those will help to shore up some weak points and lead to some solid gains. Then the next step will be to fill out an XL shirt. I like to say I'm a L+, since some brands I wear a Large and others a XL. Although I say that with a caveat because no matter what my waist is going to be smaller so XLs will probably never look right on me. Right now my chest is at 44". I would say if I get it up to 46" I would be happy until I have to buy all new suits :r

[swingerofbirches]

Went carb crazy starting last night and it carried through today ... I'm a swollen, bloated mess lol

Squatted and had a rly good lift today though. Felt strong despite being fatter lol ... got a rly good carb swell when I was pumped so that's always fun.

Back to low carb tomorrow ... Can't let this turn into a cheat week :)

[swingerofbirches]

Decent squat and DL session today ... went for volume on both. Finished with chest press machine. My bench is rly lacking so starting this week I'm benching twice and pressing twice and moderate weight/moderate volume to see if I can't build my bench up some.

How was everyone else's Monday lift?

How's your back, Ken?

[Adriftpanda]

Changing my training to 3 maybe 4 times a week. Going to go with this for a while.

Monday/wed/fri and if I can, maybe Saturday or Sunday.

Monday - chest/back/arms
Wed - legs/shoulders
Friday - chest/back/arms

Monday - legs/shoulders
Wed -chest/arms/back
Friday - legs/shoulders

Yesterday's training session was good. Felt really nice.

Wide grip lat pull down 5x5
T bar row 4x8-10
Cable pull downs -- pull ups 4x8-12
Seated row 4x10

Seated cable presses 5x5-8
Incline DB press 4x8-10
Weighted dips 4x10
Incline cable presses 3x10

[swingerofbirches]

Looks like a good split, Huy! Nice volume, as always. :)

Squats and DL (sumo) for volume again today w/ standing barbell OHP, Arnold Press & Barbell curls SS w/ Upright Barbell Rows

I'm taking these next two weeks and working on volume with my DLs (and to an extend, my squats too) to see if i can hit a new PR at Week3. We shall see.

[swingerofbirches]

Ytrdy ended up being a double ... full-on leg workout in the evening. :)

Back squats today and a lot of cardio. Day80 in the books!!!

[Adriftpanda]

Ha! You're nuts.

Legs and shoulders today.

Leg extensions 5x12-20
Front squats 5x5
Hack squats 6x8
DB stiff leg deads 4x8-12

Standing OHP 4x5
Standing Arnold presses single arm 4x8-10
Bb upright row - side delt raise 4x8-12 w/drop set
Cable side delt raises 5x10

[icehog3]

http://i196.photobucket.com/albums/aa73/icehog3/squat_zpszihlxhwx.jpg (http://s196.photobucket.com/user/icehog3/media/squat_zpszihlxhwx.jpg.html)

[area51]

Benched 275 3x5 today, had to drop just a bit due to the back but everything is starting to feel good again.

[swingerofbirches]

Ken - glad you're back in the gym and feeling (at least a little) better. Hope you stay safe and keep healthy! Nice bench, btw.

Tom - God bless you! Post stuff like that whenever you want! lol

[swingerofbirches]

Squats & 4-mutha****in-25 conventional!!!!! :)

Everyone have a good Friday!!!

[icehog3]

Get it, Charlie! :tu

[Adriftpanda]

Nice, Charlie! Good pulling.

I may have to pull 430 today than :)

[swingerofbirches]

Thx Tom & Huy! I think that working on my form has helped a lot ... not that it holds together when I'm going for a PR LOL

Get it Huy!!!!! My hero :)

[Sancho]

Great work Men! Looks like a lot of progress since my last check in.

Had a change in direction myself, cancelled my membership at my gym. Bought a concept2 and 350#'s of plates, a cheapie bar and a bench for my basement. Should make it easier to move some weight with the kids schedules getting crazier and crazier. Still need a squat rack, and probably a new bar as this one kinda sucks.

Last night:
2km rower - 1:50 splits
Deadlifts - 135,225,287,287,225,135,135,135,135x5
OHP - 4x10
Barbell row - 4x10
Barbell curls - 2x15

Without a rack I'm forced to OHP only what I can clean, and ceiling height means nothing over 10# weights. Not a problem for me at the moment but a interesting issue with basement gyms.

[swingerofbirches]

Got a front squat PR today of 275 ... I'm pretty sure it was the ugliest front squat of all time LOL

I managed to conventional pull 435 about halfway up but couldn't keep going with it after that. :/

[Sancho]

Nice Charlie! Great work!

[Adriftpanda]

Good going Charlie! Haven't hit heavy fronts in a while.

Hack squats 5x12-10
Front squats (pause) 5x5
Single leg presses 4x12
Lying leg curls - DB single stiff legs 4x12

DB side delt raises 4x12-20
Klokov presses 5x5
Arnold presses - front DB raise 4x10-12

[icehog3]

Great job, Men. :tu

Went to the gym after work tonight, needed to change something up to remotivate myself and get out of the funk. Heading back there in the A.M.

[swingerofbirches]

Good stuff Chris! I hope to pull off a home/basement gym (squat rack & bench) w/ barbell and plates.

Great lift, Huy! I still haven't mustered th courage to try a Klokov press. #stud #ballsy

Good to hear, Tom! The funk can't last forever. :)

Today was Day85 of SED and I managed to do my new front squat PR for a 3sec pause. I got 275 ytrdy but it was a continuous movement squat. Today I hit the pause and had to fight it hard but got it back up. For some reason a front PR doesn't feel like a PR until I can pause it. :)

Sumo deads and chest press (machine) today. Followed by 30min of elliptical.

[icehog3]

Funk over.....light chest for high reps, bench press, decline press, incline press....feels good to be back. :)

[swingerofbirches]

Back Squats, standing OHP & seated OHP today.

Might be taking a weekend trip to Chicago with the wife this coming weekend. :)

[icehog3]

I'd try and meet you out, Charlie, but I have hockey games both nights. :(

Did back today, still haven't got a lot of muscular endurance. Did T-bar rows, pulldowns, cable rows and one set of pullups.

[swingerofbirches]

No worries, Tom. Play well! :)

[icehog3]

No worries, Tom. Play well! :)

Thanks Brother. Have fun!

[Adriftpanda]

Back and chest day. Feeling good.

Deadlift 5x3 @405
Flat DB press 6x5

Seated fly machine - neautral grip pull down 4x12-8
Incline DB press - t bar row 4x10-8
Lat pull down machine - seated cable flies - pull ups 4x14-10

Cable extensions - bb curls 7x15-8 (20 sec rest)
Preacher curl machine - tricep overhead machine 3x12-15 (20 sec rest)

[GreekGodX]

Back and chest for me today. Used Fat Gripz on everything. Made a huge different. On incline press I could actually feel my upper chest working. I've never felt that before.

A-1 Supinated Chin-Up: 5 x 4-6, rest 10 seconds
A-2 Wide-Grip Lat Pulldown: 5 x 12-15, rest 2 minutes
B-1 Incline Bench: 5 x 4-6, rest 10 seconds
B-2 Incline Dumbbell Press: 5 x 12-15, rest 2 minutes
C-1 Bent-Over Row: 3 x 4-6, rest 10 seconds
C-2 Seated Cable Face Pull: 3 x 12-15, rest 2 minutes
C-1 Dip: 3 x 4-6, rest 10 seconds
C-2 Kneeling Bent-Over Cable Crossover: 3 x 12-15, rest 2 minutes

[icehog3]

Nice crushin', Son. :tu

Seated military presses, shrugs and skull crushers for me today, still getting back in the groove.

[Sancho]

Recovered the bench tonight, time for some pressing again.

OHP 5x5
Bench 5x5
Row 5x5

[swingerofbirches]

Good stuff Chris, Tom & Huy!

Spent the day in Chicago seeing the sites with the wife. Had a rly great day! :)

Managed to get a lift in at the hotel too ... only 45min but still not bad considering the gym setup they have. Even managed to squat :)

[icehog3]

Nice, Charlie! :tu

Hit bis and abs today, going to skip a day off tomorrow and get right back at it. :ze

[Adriftpanda]

Have fun, Charlie!

Legs and shoulders today. Great lifts call for Panda Express orange chicken :)

Squats 7x5 (2drop sets) first time I've gone 315 in a while.
Standing OHP press 5x5 @160

DB lunges 4x12 each leg (I died)
Seated leg curls - leg presses 5x15 w/last set being 2 drop sets

Seated shoulder press machine 5x8-10
DB side delt raise 5x10-12
Front plate raises 4x8-12

[GreekGodX]

Good Work, Pops and Huy!

A-1: Squats: 10 x 10, rest 90 seconds
A-2: Leg Curl, toes pointed away: 10 x 8, rest 90 seconds
B: Deadlifts: 5x5
Abs

[swingerofbirches]

Ok, I think that I've tried to fight the "add lean muscle while losing fat" war long enough and fried my CNS sufficiently. I'm gonna keep squatting every day but I'm gonna peddle back on my load and I'm gonna peddle back on the overall load of my compound lifts.

Time to just commit to a cut and ramp up my cardio, focus on my diet and do more hypertrophic lifting.
Like I said, still gonna SED and I'll still dead twice a week but it'll be more about volume than PRs. Won't be seeing any PRs for a while id imagine. :(

[icehog3]

Hope the switch up brings more of the results you want, Charlie! :tu

Back yesterday....Pullups, bent over rows, T-bar rows and cable rows.

Legs and shoulders today.

[Adriftpanda]

good luck, Charlie. Hope you achieve your goal.

Back and breast today.

Deadlifts 6-8? Not sure I stopped counting x5
Neautral grip lat pull down 4x12-8

Incline bb press 5x5
Flat DB press 4x12-8
Incline DB flies -- incline hammer strength press 4x12-10
Seated cable flies -- pull-ups 4x12-15

T bar row -- high row 5x12-10

Dips - seated preacher curl machine 7x15-10 (15 sec rest)

[swingerofbirches]

Get it Tom & Huy!

Dinner ... was ... a ... disaster lol

So Sunday through today had been great workout and diet wise but tonight was a mess. LOL
Back at it tomorrow ... I'll have to double up on cardio, for my sins :)

[icehog3]

It happens, Charlie! :D

Took today off after 8 straight in the gym. Playoff hockey games tonight and tomorrow, but I plan to be in the gym tomorrow and Friday mornings regardless.

[Sancho]

Bench 3x20 (first ten close grip, second ten std grip)
Barbell rows 3x15
Deadlifts 185,275x5 345x1
Rower 2km

Good luck Charlie!

[icehog3]

Nice, Chris! :tu

[Adriftpanda]

Legs and shoulders today.

Front squats 2x5, 3x3
Pause front squats 4x5
Stiff leg deads 4x10-12
Leg press 6x20 w/2 drop sets x20
Lying leg curls - leg extensions 4x12-15

DB press 5x6-8
Cable presses - front place raise 5x10-15
DB side delt raise - upright row 5x10-8
Cable side delt raise 4x12

Some abs to finish it off.

[swingerofbirches]

Good lifts Chris & Huy!

So i had another bad dinner yesterday :(
Figured i'd go ahead and try for another DL PR since i was all carb'd up lol

Managed to pull 455x1 conventional w/ chalk :D

Squats / Deads / Hypertrophic Back & Bis followed by a little bit of cardio.

[Adriftpanda]

Daddy duties today so I got a early training in.

Breast and back today. Probably one of the best/focused I've been in a while or maybe bc the weights were lighter :)

Lots of rear delt stretching prior to training today. Face pulls, reverse flies, and some band work.

Seated cable presses 5x10-12
Incline DB flies 4x8-10
Hammer strength press 4x10-8
DB pull over - decline bb bench 4x10-8

Pull ups - seated single arm row 5x10-8
Wide grip pull downs - seated row machine 4x10-12
Meadow rows 5x12-15 w/drop set

Quick tricep extensions - DB curls 6x10

[swingerofbirches]

As always, your pull-up volume is impressive, Huy! #stud

Day97 of SED in the books.

Seems to have slowed down a bit in this thread last week. Hope everyone is doing well. :)

[Sancho]

Still SED, rock on Charlie! Good lifts Huy!


Quickie for my tonight with a teething infant.

Heavy Bench 5x5
SS with BB Shrugs 4x15

Trying to work toward being able to start the Bench Most Dayz program after all the success Charlie has had. I still can't do wide grip bench with anything reasonable weight wise so I got some work to do.

Power rack was ordered tonight from NYBB. Should be here next week and the squating can begin in earnest.

[swingerofbirches]

Failed on 295 front squat ... nearly had it though.
Managed to pull 405 sumo, which is a best for me in that style. Came up easier than I expected. I think that working on my form a lot lately has rly helped.

Did some hypertrophic arms to finish off the day.

[icehog3]

You'll get it, Charlie! :tu

Back into it for 2 weeks and now I get another 5 day break for Shack. I won't wait to get back in when I return this time though. :r

[swingerofbirches]

Good to hear from ya, Tom! :)

So we're midway through August now ... what goals are you guys hoping to achieve by xmas/end of the year?

[icehog3]

How about you, Charlie, besides SED?

My goal is not too lose any more muscle to advanced age. :r

[swingerofbirches]

lol between your lifting and hockey, i'm not sure that age is gonna slow you down #foreveryoung

I'd like to drop some fat and get down into the 250's. I'd also like to pull 500 conventional. I'm becoming (maybe have been already lol) obsessed with the deadlift. :D

[icehog3]

Squats and deadlift, can't go wrong, Brother. :tu

Yes, I am afraid if I quit lifting and hockey, it would be like the portrait of Dorian Gray,. :lr

[swingerofbirches]

LMFAO that was hilarious

[Adriftpanda]

I don't have really any goals as far as weights. I'm sitting at 180, I perfectly content with my body composition at the moment but I may try to hit 185-188 by November. Training/eating is a life style for me, that's why I'm in no rush to bulk up or cut. But we'll see, I may try competing physique next year. Only thing that is keeping me away is I like food too much.

Legs and shoulders today.

Front squats - first time hitting 315 in a while

Front squats: 3x5 @225, 2x4 @ 275, 3x3 @ 315
Smith machine lunges 5x10
Seated leg curls 5x12
Lying leg curls 4x12-15

Standing OHP (DB) 5x6-8
Cable side delt raise - DB side raise 5x8-10
Bb upright row 5x10-8

[Sancho]

Nice job Charlie, good work Huy, and enjoy your break Tom. Maybe one of these years I will get back.

Squats 5x15
Super wide bench 5x5
Tons of stretching and mobility work, actually seems to be making a difference in my knee pain.

Haven't really planned any goals, crazy the year is flying past. I would like to run the SED short program at some point. The one that's always floating back there is being able to match Huy's pull-up volume :p

[swingerofbirches]

Huy front squats 315 and does more pull-up volume than anyone I know. #stud

Nice squat volume, Chris! #thumbsup

[icehog3]

Did a upper body workout today, included some back (pullups, pulldowns and rows), chest (inclines and deciines), arms (curls, skullcrushers) and some presses. 5 days off for Shack Herf, and I'm all ready hungry to tear it back down when I get home.

Charlie, Huy, Chris, Son.....rock the iron for me while I am gone. :ze :tu

[Adriftpanda]

back and breast today.

Pull ups 5x10-8
Seated row 5x10-8
Deadlift 6x4, pause deadlift 4x6
T bar row 4x10
Neutral grip pull downs 4x10
Seated row machine (alternating) 4x10

Incline DB press 4x10-8
Seated cable presses 5x10-8
Seated fly machine 4x10-12
Dips 5x12-15

[swingerofbirches]

Get it Huy!

Sumo DL starting at 135x10 (pause) / 225x10 (pause) / 315x5 (pause) / 365x5 / 405x1
Conventional DL starting at 315x5 (pause) / 365x5 / 405x3 / 455x1

Front Squats (wide/pause) sets of 3 @ 135/185/225/245

I was supposed to bench and do a bit of chest work but ran out of time ... might head back tonight to get it in along with some cardio.

[Adriftpanda]

Nice pulling, buddy.

[Sancho]

Nice lifts! You guys are inspiring.

Squat rack came tonight, quickly put it together and racked up some iron

Back squats 2x5
Front squats 1x5

Called it due to still recovering fully from the marathon volume the other day. Should be back on it tomorrow. Super excited. :D

[swingerofbirches]

Awesome!!! Pics of your new setup Chris?

[swingerofbirches]

Back squats today ... my lower back was a little tired from ytrdy so I did warmup sets of 10 @ 135 & 225 and then finished off with a 5x5 @ 315.

Did some hypertrophic chest stuff today. Heading to the race in Bristol tomorrow so I'll get a quick HT arm and shoulder workout in before we leave. Wish there was a way to keep the pump all day long :)

[Sancho]

Nice lifts Charlie!

I will upload some pics once I pick some of the toys up ;)

Back squats 5x5
Front squats 3x5

Was gonna do the rower but I wussed out.

[Sancho]

Felt guilty about skipping out so I went back to the dungeon
2k on the rower
5x5 barbell row

Now I'm done for the night. :)

[Adriftpanda]

Volume leg day and shoulders. Been squatting a lot so I wanted to give my knees some rest.

Kneeling leg curls 5x12-15 (alternating)
Leg extensions 5x12-15 (alternating)
Bb lunges 4x16
90* leg presses 5x15-20
Kneeling leg curls - leg extension 4x12-20

Incline hammer shoulder presses 4x8-10
Face pulls - DB side delt raises 4x10
Seated DB from raise - side raise 4x10
Bb upright row 4x8-10

[Adriftpanda]

Unplanned training day but went back to the Bay Area for a birthday party and a friend asked me to train with him. He's an elite powerlifter so today I just listened and did everything he wanted. Bench set up was on point today and it felt much easier to move some weight.

Pause bench 4x5 @225, this was the heaviest I've done in a long time.
Bench touch n go 4x6 @245

Incline hammer DB press 4x10-8
Face pulls 4x12
Pull ups 4x15
Pull ups weighted 2x15

I finished off with arms after he left.

[Sancho]

Nice sets Huy, sounds like a good opportunity Charlie! Any take aways?

Tonight
5k on rower
Some accessory arm work just because I've been missing it.

[icehog3]

Sounds like you boys been rippin' it up. :tu

I'm headed back to the gym in about 20, rarin' to go.

[Sancho]

Get some Tom!

Back Squats 5x5 (working back toward my previous stall)
Flat bench 5x5
Rower 2k Sprint
1x5 negative Pull-ups

Spent another half hour stretching, beginning of this thread there was talk of foam rollers. Anyone using one still? Pre/post or whenever? I have a hard time justifying 50$ foam wrapped pvc pipe though, that's money I could spend on monster bands.

[icehog3]

Chest today, Chris, bench, declines and inclines. Man, was I weak. :lr

[Adriftpanda]

Bsck and chest yesterday. Mainly focused on back since I hit chest already on Saturday.

Deadlifts 5x1, did 4x5 before I got to my singles.
Pause deadlifts 4x3
Back extensions 4x10, 4x5 with tension bands
Pull ups 5x10
Seated row machine 5x8-12
Neutral grip pull down 4x10-12
Cable lat pull down - face pulls using bands 3x15-20

Seated cable flies 5x12
Incline DB press 5x8-12
Dips 4x12

[icehog3]

Tearin' it up, Huy! :tu

Off now to hit back myself. :ze

[Sancho]

Recovery day:

Front Squats 5x5
5k rower

[icehog3]

I may need a recovery day soon, Chris. :r

Did super short rests today....Bent over rows, T-bar rows, Pulldowns and pullups. Not very strong again, but got a good workout. Hoping the strength comes again within a week or so.

[swingerofbirches]

Good stuff Chris, Huy & Tom!

Back squats & shoulders today followed by a quick turn on the elliptical.

Today was Day108 of SED and i'm thinking of backing it down to 4 days a week. I've reached a plateau and i think it's down to an overworked CNS, between squatting every day and DL'ing 4x/wk, benching 3x/wk and shoulder/back work plus the occasional cardio session. I'm still seeing PRs in my DLs and bench but on the whole i'm thinking that I might be able to make steadier progress across the board if i back my squats and deads down to 4x/wk and 2x/wk respectively. Thoughts?

[icehog3]

I don't see how you could NOT be overworked at 108 days, Charlie, but I was here to encourage, and you my friend kicked some butt. I do think dialing it down would be wise though.

Shoulders today, they weren't strong but I did get in the groove nicely, and kept rest extra short again. Added some traps and tris in for good measure.

[Sancho]

That's a long time charlie, no shame in your body needing to recover some.

Third day in a row squating, may try it and see how far I run with it.

Paused Back squats 5x5 (low weight)
Bench press 3x30 (narrow/mid/wide)
Barbell shrugs 2x20

[icehog3]

109, Chris? :D

[Adriftpanda]

Legs and shoulders today.

Front skwaats 5x3
Pause front 4x5
Hack squats -- bb stiffleg deads 4x10
Leg extensions -- lying leg curls 4x12-15

Seated shoulder press machine 5x5
DB side raises -- front plate raise 4x12-15
Cable side raises 4x12-8
Rear delt flies 4x12-15

[Sancho]

109, Chris? :D

Right.... I have no illusions of outdoing our resident Squat King :D

I'll see how whacked out I am at a week straight

Nice sets Huy!

[Adriftpanda]

109, Chris? :D

Will you give me a Conde 109 if I skwaat for 109 days straight? :)

[swingerofbirches]

I think I'll go ahead and go through Friday so it can be a nice, round 110 days. This was always a mental challenge for me and I feel like I've gotten a lot out of it mentally and it's time to move on and let my CNS recover so that I can lift heavier and have less worry about injury. :)

[icehog3]

Will you give me a Conde 109 if I skwaat for 109 days straight? :)

Don't have any, but I'll give you a Conde 54 if you squat 54 straight days.

You are a machine, Charlie!

Good luck with the SED, Chris!

[Adriftpanda]

Damn you Tom, I only can train 3 times a week!

[Adriftpanda]

ill give you a 1492 if you squat 1492 straight days.

[swingerofbirches]

Get it Chris!!! #mynewhero

Day109 - Front squats (triples up to single failure at 275 :/ )

DL's - some lighter work just to stretch my back out a bit - 135x10 (pause) / 225x10 (pause) / 315x5 (pause)

Bench - 3x10 @ 135 (pause) for a little titty pump

Was feeling kinda sick when I got done with bench so I called it a day ... the wife is feeling sick today too so maybe we've got a little bug

[icehog3]

ill give you a 1492 if you squat 1492 straight days.

See you in 2019! :D

[Sancho]

And the wager is made! I'm sure I have something sort of comparable (maybe...not really) ;)

Get some Charlie, all PR's for final Day?

First time doing overhead squats, went light light.

Overhead Squats 3x5
OHP 5x5

third set started feeling it in my back. May need to have a buddy come check my form

Tomorrow will be heavy back squats :)

[swingerofbirches]

SED110 in the books ...

Back Squats
135x10
225x10
315x8
365x5
405x2
425x1 (matched my PR)

Finished up with some hypertrophic arms and shoulders.

[icehog3]

110. Just "wow". :tu

Off day for this cowboy.

[Adriftpanda]

You're at 110, what's another 890? Let's go for 1k!

Chest and back

Incline DB 4x8
Seated cable press 5x10
Seated flies 4x12-10
Incline bb pause 4x5
Dips 5x12-15

Wide grip pull down 4x8-10
Deadlift 4x amrap (around 15-20) @315
Seated front pull down 4x10
Pull ups 5x amrap (around 15-20 per set)

[swingerofbirches]

I did front squat today but kept it super low volume and weight; deliberately used it as a stretch ... 95x5 (pause) & 135x5 (pause)

Deadlifts :
Sumo - 135x5 / 225x5 / 315x5 / 365x3 / 405x1
Conventional - 315x5 / 365x3 / 405x1 / 455 - failed

Finished off with with some quad focused leg press 450x10 / 630x10 / 810x10

[icehog3]

111! :D

Off to the gym for leg day, smell y'all later!

[swingerofbirches]

Get it Tom! #plamf ???

I wasn't gonna count the front squats towards SED ... I figured I'd just use it as stretching.

[icehog3]

Counts in my book, Charlie! :tu

Leg press, hack squats and hammy curls for me today. Tomorrow, chest/back supersets.

[theonlybear4CORT]

Personally saw Andrey Malanichev squat 1036lbs today, that is all.

[icehog3]

Amateur! :D

[Adriftpanda]

Personally saw Andrey Malanichev squat 1036lbs today, that is all.

I watched some of it myself. Malanichev is one of the worlds best powerlifters, he's not called the Mad Russian for nothing. He will total 2500 soon enough. I think his total was 2400 today.

[theonlybear4CORT]

I watched some of it myself. Malanichev is one of the worlds best powerlifters, he's not called the Mad Russian for nothing. He will total 2500 soon enough. I think his total was 2400 today.

Nice. I was there in person

[swingerofbirches]

2400 total ... insane!

Same front squat routine today as ytrdy, slow and steady just wider stance. Nice stretch without too much exertion.
Today was shoulders. Front/Back Barbell OHP / Arnold Press / Side Raises SS w/ Fromt Raises / Posterior Delt Raises / Heavy Barbell Shrugs

I'm gonna have to get my diet under control. :/

[icehog3]

112? :D

Back today, been 2 weeks since my last hockey game, and my endurance just sucks. Went really heavy on bent over rows and cable rows because I knew I was only going to get a few good sets of each. Finished off with both super wide and narrow pullups and a couple more cable movements. Feel like I'm still getting a good workout, but looking forward to being able to hit it hard for more than 30-40 minutes again soon.

[swingerofbirches]

Your back must be ripped! King of Rows!

[icehog3]

Your back must be ripped!

My rotator cuff certainly is! :lr

[swingerofbirches]

LOL that was funny

Front squats for stretch (45x5 / 95x5 / 135x3)
Rack Pulls (135x10 / 135x10 / 225x8 / 225x5 / 135x5) ... first time doing rack pulls and wanted to use it for its actually purpose so I kept the weight low and really really focused on form. Even tried some hook grip @ 135 ... it was interesting lol
Calves - hypertrophic
Cardio - 20min of elliptical / will walk with the wife tonight

[icehog3]

Very cool, Charlie. :tu

Was tired today, going to double up tomorrow since it's just shoulders and arms, and I've been going short lately anyway.

[Adriftpanda]

Hook grip is a motherfuuuukr

Legs and shoulders

Squats 4x3
Pause squats 4x5
Leg press 5x15-20 w/2 drop sets so on the last set we did 60 reps
Stiff leg deads 4x12
Seated leg curls - extensions 3x15

Arnold presses 4x8-10
Seated DB side raise 4x20
Side delt raise machine 4x15-20
Rear delt dly machine 3x15

[icehog3]

Good day. Huy! :tu

Heading to bed early to rest up for a double manana. :ze

[swingerofbirches]

Good stuff, Huy!

Get it, Tom!