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Perseverance, Inc.

FLEXjs

FLEXjs

MuscleHead
Apr 23, 2012
4,421
1,573
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

MuscleHead
Apr 23, 2012
4,421
1,573
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

MuscleHead
Apr 23, 2012
4,421
1,573
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

MuscleHead
Apr 23, 2012
4,421
1,573
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

MuscleHead
Apr 23, 2012
4,421
1,573
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:
FLEXjs

FLEXjs

MuscleHead
Apr 23, 2012
4,421
1,573
 
Last edited by a moderator:
400Lb Gorilla

400Lb Gorilla

MuscleHead
Jul 27, 2011
3,435
359
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

MuscleHead
Apr 23, 2012
4,421
1,573
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
3,435
359
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

MuscleHead
Apr 23, 2012
4,421
1,573
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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