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Perseverance, Inc.

FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,017
1,084
#49
Chest & Biceps

Good start to the week. Nothing spectacular to report, but some definite improvement.

Life Fitness Pec Flye

115 x 15
130 x 15
145 x 15

Incline Barbell Press

135 x 15

155 x 10
185 x 6

205 x 3
205 x 3
205 x 3
205 x 3
205 x 3

185 x 6
185 x 6
185 x 6

Flat Dumbbell Press

Went straight for the hundos today...

100 x 6
100 x 6
100 x 5
100 x 5
100 x 4
100 x 4

85 x 6
85 x 6
85 x 6

Barbell Curls

95 x 6
95 x 6

105 x 6
105 x 5
105 x 6

95 x 6
95 x 6

Reverse Preacher Bench Dumbbell Curls

35 x 6
35 x 6
35 x 6
35 x 6
35 x 6

That's it. Squats tomorrow. :)

-=FLEX=-
 
FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,017
1,084
#50
Squaterday

Great workout overall, but squats were a mixed bag today. Progressions sets were very good, almost a carbon copy of last week. Was happy to get a 2nd rep @ 385 though, for the first time ever with no belt, and repeated the 4 plater with no belt again. Top end and back-off sets just plain sucked. I simply ran out of gas on these. Lower back was toast.

Ham and Calf work was pretty good; walked out of there with all lower body muscles screaming for mercy.

Work was done.

ATG Powerpause Squats

Raw

135 x 8
185 x 6
225 x 6
275 x 6
315 x 6
345 x 4
365 x 3
385 x 2 (+1) :)
405 x 1

Belt & Knee Wraps


435 x 1 - this was fine; everything after this set sucked
435 x 1

405 x 1
365 x 3


LifeFitness Prone Leg Curls

200 x 8
200 x 8
200 x 8
200 x 8
200 x 8

^^^ Whole stack :D

Hammer Strength Seated Calf Raise

BW + 160 x 10
BW + 160 x 10
BW + 160 x 10
BW + 160 x 10
BW + 160 x 10
BW + 160 x 10

That's it. Back & Traps tomorrow.

-=FLEX=-
 
FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,017
1,084
#51
Back & Traps

Had another solid back session today; forced myself to do some more weight on the pulldowns, getting 3 sets of 5 at 240, which is only one plate less than the whole stack. Best I've ever done previously at this weight is 3 measly reps.

Rest of the workout was pretty much a carbon copy of last week; and I'm more than OK with that.

Close Grip Pulldowns

160 x 12

220 x 6
220 x 6

230 x 6

240 x 5
240 x 5
240 x 5


220 x 6
220 x 6

Freemotion Lift Single Arm Cable Shrugs

200 x 10
200 x 10
200 x 10
200 x 10
200 x 10
200 x 10

^^^ Whole Stack :D

Seated Close Grip Cable Rows

240 x 8

285 x 6
285 x 6
290 x 6
290 x 6
295 x 6
295 x 6

^^^ This machine pisses me off; it's never been set up properly. Too much friction. Not smooth at all. Did OK considering...


Chest Supported T-Bar Rows

135 x 8

180 x 6
180 x 6
180 x 6
180 x 6
180 x 6
180 x 6

LifeFitness Standing Calf Machine Shrugs

370 x 10
370 x 10
370 x 10
370 x 10
370 x 10

Wide Grip Pulldowns - Behind Head

140 x 8
140 x 8
140 x 8
140 x 8
140 x 8

That's it. :)

Delts & Triceps tomorrow.

-=FLEX=-
 
FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,017
1,084
#52
Delts & Triceps

Barbell presses were not great today, but I made up for that on the dumbbell presses by making some meagre improvement.

Triceps work was good.

Rear Delts - Reverse Cable Flyes

40 x 12
40 x 12
40 x 12
40 x 12

Seated Barbell Press - Behind Head

95 x 12
115 x 10
135 x 8
155 x 3
155 x 3
155 x 3
165 x 2
175 x 1
175 x 1
175 x 1
155 x 3
135 x 5

Seated Dumbbell Press

70 x 5
70 x 6
70 x 6

75 x 5
75 x 5
75 x 5

80 x 3
80 x 3
80 x 3

Tricep Pressdowns

200 x 8
200 x 8
200 x 8
200 x 7
200 x 7
200 x 7

LifeFitness Seated Tricep Press

230 x 8
230 x 8
230 x 8
230 x 8
230 x 8

That's it.

Deadlifts tomorrow.

Happy Thanksgiving to my American friends. :)

-=FLEX=-
 
FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,017
1,084
#53
Power Friday

Last week was pretty goddam epic and I honestly didn't know how I was going to do better this week; but somehow I managed. :)

Added a rep @ 455 and 475 on the deads and added 10 lbs to the top set, getting a new strapless PR @ 535.

Also added a couple reps on the top 2 sets on leg press.

HOLY HELL :D

teh d34dZ

Chalk Only:

135 x 8
225 x 6
275 x 6
315 x 6
365 x 6
405 x 6
435 x 3

Belt & Chalk Only:

455 x 3 (+1)
475 x 3 (+1)
495 x 1 (-1)
515 x 1

535 x 1 :D PR (no vid) (+10lbs)

455 x 3

Only one back-off set today; I was spent on these.


Leg Press

(includes sled weight; sticker says the sled weighs 118 lbs so I threw a 2.5lb plate on it and I'll call it 120)

All reps on all sets slow, controlled, and right to the backstop.

480 x 10
570 x 10
660 x 10
750 x 10
840 x 10
930 x 10 (+2 reps)

1,020 x 10 (+2 reps)

And out of time.

Trained all 5 days this week so no lifting this weekend.

Happy Friday, kids. :D

-=FLEX=-


Also; vid of 475 x 3 DL is uploading
 
Last edited:
400Lb Gorilla

400Lb Gorilla

MuscleHead
Jul 27, 2011
3,430
358
#57
nice pull strength. how long did that third rep feel like it took? lol i ask because i love the reps that feel like they take 5 minutes to get up but then you watch it on vid and you make it look easy!
 
FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,017
1,084
#58
nice pull strength. how long did that third rep feel like it took? lol i ask because i love the reps that feel like they take 5 minutes to get up but then you watch it on vid and you make it look easy!
Felt pretty good really; I was surprised.

The 535 that I did a few sets later felt like it took a while; wished I had taken a vid.

If everything goes well next Friday I will try for 545 and will vid for sure.
 
400Lb Gorilla

400Lb Gorilla

MuscleHead
Jul 27, 2011
3,430
358
#59
i know that feel. when i attempted 575(failed on lockout) it felt like i was pulling for 40 forevers. ended up only being like 7-8 seconds lol.

545 is a nice solid goal. good luck with that. not sure if i could constantly go max on deadlift each week. shit would obliterate my energy
 
FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,017
1,084
#60
Chest & Biceps

Good start to the week. Still working the inclines as best I can.

Life Fitness Pec Flye

115 x 15
130 x 15
145 x 15

Incline Barbell Press

135 x 15

165 x 10
185 x 6

205 x 3
205 x 3
205 x 3

215 x 2

225 x 1
225 x 1
225 x 1

205 x 3
205 x 3
205 x 3

185 x 6

Flat Dumbbell Press

Went straight for the hundos again today...

100 x 6
100 x 6
100 x 6
100 x 6
100 x 5
100 x 4
100 x 5

Barbell Curls

95 x 6
95 x 6
95 x 6
95 x 6
95 x 6
95 x 6

Reverse Preacher Bench Dumbbell Curls

35 x 7
35 x 7
35 x 7
35 x 7
35 x 6
35 x 6
35 x 6

That's it. Squats tomorrow. :)

-=FLEX=-
 
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