Perseverance, Inc.

[FLEXjs]

Delts & Triceps


Rear Delts - Reverse Cable Flyes

40 x 10
50 x 10
50 x 10
50 x 10

Seated Barbell Press - Behind Head

95 x 10
115 x 10
135 x 8
155 x 3
155 x 3
155 x 3
165 x 2
170 x 1
170 x 1
170 x 1
145 x 5
145 x 5
145 x 5

Seated Dumbbell Press

70 x 6
70 x 6
75 x 6
80 x 4
80 x 4
80 x 4

Tricep Pressdowns

190 x 10

^^^ Whole stack

205 x 8
205 x 8
205 x 7
205 x 7
205 x 7

LifeFitness Seated Tricep Press

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

And out of time.

Deadlifts tomorrow afternoon. Hoping to pull 545.

-=FLEX=-

 

[FLEXjs]

Power Saturday

Had an absolutely awesome deadlift session today, setting 3 personal bests:

New 1RM @ 550
New 1RM without a belt @ 525
New max triple @ 495

Also managed to squeak out 3 sets of 5 @ 1,100 lbs on the leg press.

I can't help but be very pleased with myself today.

teh d34dZ

Beast Mode - Chalk Only:

135 x 8
225 x 6
275 x 6
315 x 6
365 x 6
405 x 6
435 x 3
455 x 3
475 x 1
495 x 1
525 x 1

Power Mode - Belt & Chalk Only:

550 x 1 *new PR*

495 x 3 *rep PR*

475 x 1 lmao, I guess I was done.

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

1,100 x 5
1,100 x 5
1,100 x 5

Calf Press on Leg Press Machine

570 x 15
570 x 15
570 x 15
570 x 15
570 x 15

That's it.

From the "WTF?" Dept.:

Some chick came over to use the bar I was using for deads when I was done. There was some residual chalk on the bar and it got on her hands. She was so disgusted it was hilarious. Gave me the evil eye, then went and got some disinfectant and washed the bar and her hands with it. LMAO. Reminded me of this scene with Meryl Streep in the movie Iron Weed:

ZOMG! Chalk dust!!! Fuark she was acting like I jizzed all over the bar or something.


Anywho, got vids of the 550 single and 495 triple uploading.

Happy Saturday, kids.

-=FLEX=-

 

[FLEXjs]

And the vids:

550 x 1

495 x 3

 

[FLEXjs]

Chest & Biceps

Not a bad start to the week. Incline barbells presses started off great, but I ran out of gas pretty quick. Backoff sets were teh suck. Did OK with the hundos on flat bench.

Right forearm is still giving me grief, so no barbell curls today.

Incline Barbell Press

135 x 15
165 x 10
185 x 8
205 x 3
205 x 4
215 x 3
225 x 1
225 x 1
235 x 1
235 x 1
205 x 1
205 x 2
185 x 6

Flat Dumbbell Press

100 x 5
100 x 7
100 x 6
100 x 6
100 x 5
100 x 5
100 x 5
100 x 5

EZ-Bar Curls

110 x 8
110 x 8
110 x 8
110 x 8
110 x 8

Reverse Preacher Bench Dumbbell Curls

35 x 5
35 x 5
35 x 5
35 x 5
35 x 5
35 x 5

That's it. Squats tomorrow.

-=FLEX=-

 

[FLEXjs]

Squaterday

Squats were a bit of a chore today, but I refused to give up too much ground. Pretty much a carbon copy of last week, except I dropped 2 reps on the 345 set and lowered the weight from 425 to 405 on the back-off triple.

I'll take it.

The leg curl machine I use was broken, so I had to use the seated curl machine. Not a huge fan of it.

ATG Powerpause Squats

Raw

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

Belt & Knee Wraps

435 x 1

455 x 1

405 x 3


LifeFitness Seated Leg Curls

175 x 8

205 x 6
220 x 6
220 x 6
235 x 6
235 x 6
235 x 6
235 x 6

LifeFitness Standing Calf Raise

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

^^^ Whole stack.

Took a couple vids of the 405 single and 455 single; they're uploading. Will post them up later

That's it. Back & Traps tomorrow.

-=FLEX=-

 

[Go Away]

Good stuff with those squats my man!!!
Very motivating.

 

[FLEXjs]

Good stuff with those squats my man!!!
Very motivating.

Thanks man.


Here's the vids:

Max single without belt; 405

Max single with belt; 455

 

[69nites]

Thanks man.


Here's the vids:

Max single without belt; 405

Max single with belt; 455

Looks solid. Damn impressive.

 

[FLEXjs]

Back & Traps

Forearm is still giving me grief, so I backed off a bit on the pulldowns. Went back to T-Bar rows this week, and also back to smith machine shrugs; the cable shrugs were a good run, but considering I was repping the stack for straight sets of 12, I need something more challenging.

Overall a really good session...

Close Grip Pulldowns

160 x 12

220 x 6
220 x 6
220 x 6
220 x 6
220 x 6
220 x 6

Seated Single Arm Cable Rows

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

Chest Supported T-Bar Rows

135 x 8
180 x 6

190 x 6
190 x 6
190 x 6
190 x 6
190 x 6
190 x 6

Smith Machine Single Arm Shrugs

110 x 8
110 x 8
110 x 8
110 x 8
110 x 8
110 x 8

LifeFitness Standing Calf Machine Shrugs

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

^^^ Whole Stack

Wide Grip Pulldowns - Behind Head

140 x 8
150 x 7
150 x 7
150 x 7
150 x 7


And out of time.

Delts & Triceps tomorrow.

-=FLEX=-

 

[FLEXjs]

Looks solid. Damn impressive.

Thanks. Much appreciated.

 

[FLEXjs]

Delts & Triceps

Brought my 'old man' shoulders to the gym today; lot of joint pain. I did what I could.

Rear Delts - Reverse Cable Flyes

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 4

165 x 1
165 x 1
165 x 1

^^^ This kinda pissed me off. Add ten lbs and can barely squeeze out 3 singles. Strong WTF?

Then I take off 20 lbs and cranked out 3 sets of 6:

145 x 6
145 x 6
145 x 6

Then one last set:

135 x 6


Seated Dumbbell Press

70 x 0 ack!
70 x 5
70 x 6
75 x 5
75 x 4
75 x 4
75 x 3
65 x 6


Tricep Pressdowns

190 x 8
190 x 8
190 x 8
190 x 8
190 x 8
190 x 8

Close Grip Bench Press

Haven't done these in forever; didn't push hard at all.

135 x 8
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8

And done.

Deadlifts tomorrow.

-=FLEX=-

 

[FLEXjs]

Power Friday

Nothing epic today but some good work overall. Got a single at 5 plates with no belt, and pulled 525 with the belt. Thought I might do some triples at 475 and 455 and it didn't happen. I was just done.

I have been experimenting with pulling my deadlifts with no shoes lately. Did the entire session in sock feet and tried to keep my head up, chest out, and use leg drive. I think I did OK.

Only issues were some really beat up hands, and a slightly sore lower back; right forearm actually felt a LOT better today.

Leg press was OK. No new ground here.

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
435 x 3
455 x 3
475 x 1
495 x 1

Power Mode - Belt & Chalk Only:

525 x 0 - wat?

525 x 1

475 x 1

455 x 1

And done; hands destroyed, back worn the phcuk out.



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 8

1,020 x 6
1,020 x 6
1,020 x 6

That's it. Trained all 5 days this week so no training this weekend. Chest & Biceps Monday.

Happy Friday.

-=FLEX=-