Perseverance, Inc.

Discussion in 'Member Online Journals' started by FLEXjs, Oct 26, 2012.

  1. FLEXjs

    FLEXjs TID Board Of Directors

    Apr 23, 2012
    3,961
    1,072
    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=-
     
  2. FLEXjs

    FLEXjs TID Board Of Directors

    Apr 23, 2012
    3,961
    1,072
    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=-
     
  3. FLEXjs

    FLEXjs TID Board Of Directors

    Apr 23, 2012
    3,961
    1,072
    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=-
     
  4. FLEXjs

    FLEXjs TID Board Of Directors

    Apr 23, 2012
    3,961
    1,072
    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=-
     
  5. FLEXjs

    FLEXjs TID Board Of Directors

    Apr 23, 2012
    3,961
    1,072
    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: Nov 23, 2012
  6. FLEXjs

    FLEXjs TID Board Of Directors

    Apr 23, 2012
    3,961
    1,072
     
    Last edited by a moderator: May 19, 2016
  7. IronInsanity

    IronInsanity TID Board Of Directors

    May 3, 2011
    2,929
    631
    Nice pulls Flex.
     
  8. FLEXjs

    FLEXjs TID Board Of Directors

    Apr 23, 2012
    3,961
    1,072
    Thanks; been working hard on the deads last couple of months. Would like to pull 6 plates eventually.

    How's your training going lately?
     
  9. 400Lb Gorilla

    400Lb Gorilla MuscleHead

    Jul 27, 2011
    3,430
    358
    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 likes this.
  10. FLEXjs

    FLEXjs TID Board Of Directors

    Apr 23, 2012
    3,961
    1,072
    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.
     
  11. 400Lb Gorilla

    400Lb Gorilla MuscleHead

    Jul 27, 2011
    3,430
    358
    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
     
  12. FLEXjs

    FLEXjs TID Board Of Directors

    Apr 23, 2012
    3,961
    1,072
    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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