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Perseverance, Inc.

FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,017
1,084
#61
Squaterday

Solid session today. I've been making some decent progress on the squats recently, and it's getting harder to improve each and every workout, but I managed to get an extra rep at 345, and topped out at 455 for the first time in a while. Was happy with the squats.

Did a different exercise for calves today, simply because I was running short on time and needed to superset them in with the hamstring work in order to get both muscle groups done, and this machine was close to the leg curl, while the other calf stations are on the other side of the gym. Was not bad. Ten sets of hams and calves in 20 minutes.

ATG Powerpause Squats

Raw

135 x 8
185 x 6
225 x 6
275 x 6
315 x 6
345 x 5 (+1)
365 x 3
385 x 2
405 x 1

Belt & Knee Wraps

435 x 1

455 x 1

405 x 3


LifeFitness Prone Leg Curls

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

^^^ Whole stack :D

LifeFitness Seated Calf Extensions

250 x 12
250 x 12
250 x 12
250 x 12
250 x 12

That's it. Back & Traps tomorrow.

-=FLEX=-
 
FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,017
1,084
#62
Back & Traps

Not much to say about this one; just working the program and killing my back with some serious volume.

Happy with this session.

Close Grip Pulldowns

160 x 12

200 x 6
220 x 6

240 x 5
240 x 5
240 x 5
240 x 5
240 x 5


220 x 6

Freemotion Lift Single Arm Cable Shrugs

200 x 12
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12

^^^ Whole Stack :D

Seated Close Grip Cable Rows

260 x 8
260 x 8
260 x 8
260 x 8
260 x 8
260 x 8

^^^ Whole Stack :D

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
370 x 10

Wide Grip Pulldowns - Behind Head

140 x 8
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
#63
Delts & Triceps

Barbell presses would not budge again today, but not for lack of trying. I will keep working on these. Dumbbell presses showed some improvement; happy with these.

Tricep work was good.

Rear Delts - Reverse Cable Flyes

40 x 12
45 x 12
45 x 12
45 x 12

Seated Barbell Press - Behind Head

95 x 12
115 x 10
135 x 8
155 x 4
165 x 2
170 x 1
175 x 1
175 x 1
175 x 1
155 x 3
155 x 3
155 x 3
135 x 6

Seated Dumbbell Press

70 x 6

75 x 6

80 x 4
80 x 4
80 x 5 :)
80 x 4
80 x 4

Tricep Pressdowns

190 x 10

^^^ Whole stack; lashed a 25lb plate on:

215 x 6
215 x 6
215 x 6
215 x 6
215 x 6

Took the 25 off and added 10:

200 x 8
200 x 8

LifeFitness Seated Tricep Press

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

And out of time.

Deadlifts are scheduled for tomorrow, but there is a 99.9% probability that I will bump them to Saturday. My Dad is in town and staying with us for the night. Haven't seen him since last spring, so I don't see myself trotting off to bed at 10pm so I can get up at 4am to train.


-=FLEX=-
 
FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,017
1,084
#64
Power Saturday

Today was my make-up session from yesterday. Had a nice visit with my Dad and didn't get to bed until well past 11, so no chance of getting up at 4am.

Deads were a chore simply because this forearm issue has flared up again and my grip sucked. Everything else felt good and I didn't want to waste a session due to grip issues, so I dusted off my leather lifting straps for a few sets. First time I've used them in almost 2 years. Sometimes ya gotta do what ya gotta do, I guess.

Regardless; I didn't get the 545 that I was looking for, despite two valiant efforts. One without straps and one with. Got it about 6 inches off the floor both times. Maybe next week...

Leg press was pretty good; ventured into some new territory. 50lbs on top of a 1,000lb+ press isn't exactly a huge leap, but progress is progress.

Since I was in no hurry I threw in a few sets of calf presses on the leg press machine as I was unloading it.

teh d34dZ

Beast Mode - Chalk Only:

135 x 8
225 x 6
275 x 6
315 x 6
365 x 6
405 x 3 - grip issues
405 x 3 - grip issues
435 x 3
455 x 2

Power Mode - Belt & Chalk Only:

475 x 1
495 x 1
515 x 1
525 x *so close* (grip gave out before I could lock it out)
525 x 1
545 x not_even_close

Pussy Mode - Belt & Straps

545 x not_even_close

495 x 2
495 x 2
475 x 3


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

1,020 x 8

1,070 x 6
1,070 x 6
1,070 x 6


Calf Press on Leg Press Machine

480 x 15
480 x 15
480 x 15

That's it.

Happy Saturday. :)

-=FLEX=-
 
Go Away

Go Away

VIP Member
Dec 28, 2011
4,918
1,044
#65
Beast mode, power mode, pussy mode... Hahaha. We have all been there!

That was a hell of a workout though.
Mad weight moved. Good shit.
 
FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,017
1,084
#66
Beast mode, power mode, pussy mode... Hahaha. We have all been there!

That was a hell of a workout though.
Mad weight moved. Good shit.
LMAO; they can't all be record-breakers.

Thanks for the comments.
 
FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,017
1,084
#67
Chest & Biceps

Both shoulders were not playing nice today but I still had a good start to the week. Some noticeable improvement on the incline barbell presses, but the hundos kicked my ass on the flat bench.

Swapped out some the barbell curls for some EZ-Bar curls due to forearm issues. Did these super strict by leaning my back up against the vertical side of the preacher bench.

Life Fitness Pec Flye

115 x 15
130 x 15
145 x 15

Incline Barbell Press

135 x 12
155 x 10
185 x 6
205 x 3
215 x 2

225 x 1
230 x 1 - PR
225 x 1

205 x 5
205 x 5
205 x 5


185 x 6
185 x 6
185 x 6

Flat Dumbbell Press

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

Life Fitness Seated Chest Press

205 x 6
175 x 6

^^^ Bailed on these; hate this machine. I dunno why I even bothered....

EZ-Bar Curls

90 x 10

110 x 6
110 x 6
110 x 6
110 x 6
110 x 6
110 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
#69
Great work Flex and killer volume as well brother keep that shit going!
Thank you sir; I don't know how to train any other way.

Was reading on another forum yesterday some guy said he never does more than 3 sets of any exercise.

I can't get my head around that. Lots of times I will get more reps after a few sets. I like to push myself.
 
FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,017
1,084
#70
Squaterday

Good session today. Pretty much a carbon copy of last week, except I bumped the weight up from 405 to 425 on the last set.

ATG Powerpause Squats

Raw

135 x 8
185 x 6
225 x 6
275 x 6
315 x 6
345 x 5
365 x 3
385 x 2
405 x 1

Belt & Knee Wraps

435 x 1

455 x 1

425 x 3 (+20lbs) - vid of this set uploading


LifeFitness Prone Leg Curls

200 x 8

^^^ Whole stack; threw two 5lb supplemental weights on top of the stack:

210 x 6
210 x 6
210 x 6
210 x 6
210 x 6

And another set with the whole stack:

200 x 8

LifeFitness Standing Calf Raise

390 x 10
390 x 10
390 x 10
390 x 10
390 x 10

^^^ Whole stack.

That's it. Back & Traps tomorrow.

-=FLEX=-
 
FLEXjs

FLEXjs

TID Board Of Directors
Apr 23, 2012
4,017
1,084
#72
Back & Traps

Forearm is still angry; pulldowns were a bitch today. Need to find my neoprene wrap.

Switched some things up today. Since I've maxxed out on the cable rows, I decided to use a single handle instead of the v-grip handle and row with 1 arm at a time. Liking these. Also swapped in some smith machine wide grip rows instead of the t-bar rows. Jury is still out on this one.

Overall a good session.

Close Grip Pulldowns

160 x 12

220 x 6

240 x 3
240 x 4
240 x 5
240 x 5
240 x 4

220 x 6

Freemotion Lift Single Arm Cable Shrugs

200 x 12
200 x 12
200 x 12
200 x 12
200 x 12
200 x 12

^^^ Whole Stack :D

Seated Single Arm Cable Rows

120 x 12
140 x 10
160 x 8
180 x 8
180 x 8
200 x 6
200 x 6
200 x 6
200 x 6

Smith Machine Wide Grip Rows

110 x 12

200 x 6
200 x 6
200 x 6
200 x 6
200 x 6
200 x 6

LifeFitness Standing Calf Machine Shrugs

370 x 12

390 x 10
390 x 10
390 x 10
390 x 10
390 x 10

^^^ Whole Stack :D

Wide Grip Pulldowns - Behind Head

140 x 8
140 x 8
140 x 8


And wayyy out of time.....

Delts & Triceps tomorrow.

-=FLEX=-
 
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