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
    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=-
     
  2. FLEXjs

    FLEXjs TID Board Of Directors

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

    FLEXjs TID Board Of Directors

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

    FLEXjs TID Board Of Directors

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

    Go Away VIP Member

    Dec 28, 2011
    4,918
    1,048
    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 likes this.
  6. FLEXjs

    FLEXjs TID Board Of Directors

    Apr 23, 2012
    3,961
    1,072
    LMAO; they can't all be record-breakers.

    Thanks for the comments.
     
  7. FLEXjs

    FLEXjs TID Board Of Directors

    Apr 23, 2012
    3,961
    1,072
    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=-
     
  8. Halo

    Halo MuscleHead

    Jul 5, 2011
    3,666
    472
    Great work Flex and killer volume as well brother keep that shit going!
     
    FLEXjs likes this.
  9. FLEXjs

    FLEXjs TID Board Of Directors

    Apr 23, 2012
    3,961
    1,072
    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.
     
  10. FLEXjs

    FLEXjs TID Board Of Directors

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

    FLEXjs TID Board Of Directors

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

    FLEXjs TID Board Of Directors

    Apr 23, 2012
    3,961
    1,072
    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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