OFFICIAL WORKOUT/TRAINING THREAD v2.0

[Excelsis]

Originally Posted by chin3se604

i just finished my 5x5 stronglift 12 week program

started @ 158lbs
ended @ 174lbs

squats
2 x 5 135 lb warmup
5 x 5 195 lb working set

final: 5 x 5 305 lb working set -> increased 110 lb

bench press
2 x 5 135 lb warmup
5 x 5 155 lb working set

final: 3 x 3 225 lb working set -> increased 70 lb

barbell rows
2 x 5 65 lb warmup
5 x 5 95 lb working set

final: 5 x 5 170 lb working set -> increased 75 lb

overhead press
2 x 5 65 lb warmup
5 x 5 95 lb working set

final: 3 x 5 140 lb working set -> increased 45 lb

deadlifts
2 x 5 135 lb warmup
1 x 5 185 lb working set

final: 1 x 4 300 lb working set -> increased 115 lb

so which days did you workout and what were your sets?

[jmanhas]

hey guys, never posted in this section before.
So in March, I was 245 pounds (6'1) and got back into lifting and cardio.
i've been hitting up weights and playing basketball as cardio right after for the past 7 months. At the same time, i was dieting, eating low carbs and whole meats. i'm now weighing 205-210 and i feel that i have reached my plateau. My weight seems to be increasing, but i don't feel like i'm getting fatter..
my overal strength is increasing as well at this time..
bench - 2 plates 4-6 reps without spotting
squat - 3 plates - 8 reps
deadlift - 3 plates - 6 reps

what else can i do to lose to 190?

[hud 91gt]

Originally Posted by JD¹³

Phozy - did you suffer some kind of injury with your right shoulder? If so what happened? Might give us some insight on how to help you bring it back to life.

Did a bit of an endurance test lastnight. Did strictly squats, flat bench, and deadlifts and focused very hard on my form and making sure I was flexing and holding through each rep. Not gonna lie I think I almost shit myself on my last set of deadlifts, I was completely exhausted. It hurt getting out of bed today but after loosening up in the shower I feel supercharged! Here were my sets:

Spoiler!

Squats:
6x135
6x155
6x185
6x205
6x225
6x225
6x205
6x185
6x155
6x135

Flat bench press:
6x135
6x155
6x185
6x205
6x225

Deadlift:
6x135
6x155
6x185
6x205
6x225

We'll see how I feel tomorrow when the stiffness really hits. I think I might do this once a week, rotating which exercise I do the full pyramid set and gradually try and increase the weight.

That looks exhausting.





Tried RXstars, smith machine rows. We have Hammer strength smith's in my gym, and there is no way I can get a full ROM with the smith. It won't let me straighten my arms(won't go low enough), unless i'm practically at 70-90 degree angle.

Trying to get into DL's again, but the grip is really lacking. I do dual overhand grip to take it easy on my shoulders, but couldn't even pull 295 off the ground. So I used a mixed grip, and powered a few reps to make myself feel like less of a pussy. Then backed it down to 225 x 8 for a couple sets.

Suggestions for grip exercises besides the farmers walk? Maybe i'll pull out those blue fat gripz that I used only once. lol

[JD¹³]

Originally Posted by hud 91gt

Suggestions for grip exercises besides the farmers walk? Maybe i'll pull out those blue fat gripz that I used only once. lol

Work your forearms. I'll sit on a flat bench and get a straight bar resting my forearms on my knees about 2" from my wrist. Roll the bar down and let it open your fingers, then to bring it up clench your fingers again and roll it up until you're flexing your whole forearm. You can't do this with your palms down obviously but do the exercise both ways. I'm up to 70lbs with my palms up, 45lbs with my palms down, and there's nothing I can't hold on to now. My grip strength is awesome.

This guy does it slightly differently but you get the idea:

YouTube

[mikemhg]

Just came back from Mexico this week, hard work for the last 3 months paid off pretty good.

[sonick]

[AAnthony]

Originally Posted by hud 91gt

Maybe i'll pull out those blue fat gripz that I used only once. lol

:IDL I remember when Hal0 was hyping them up, sooo many people bought a pair, myself included. I used them a few times, but every time I did I had people asking me about them. Then they would always give me advice telling me things like "you need a forearm day bro", plus I looked like one of those skinny kids who had been "had by marketing". So i shelved them, i'm gonna start using them again tho. I remember they used to be so intense for shoulder press + reverse curls, I remember being able to do about half the weight I usually do, with twice as much burn.

[chin3se604]

Originally Posted by Alpha v2

so which days did you workout and what were your sets?

worked out 3 days a week.. Monday, Wednesday, Friday
when i noticed that i was struggling on a day, at the end of the week i would give myself an extra day of rest, starting a new rotation on Tuesday, Thursday, Saturday

and sets are posted with my routine

[Jordanl250]

Originally Posted by mikemhg

Just came back from Mexico this week, hard work for the last 3 months paid off pretty good.

Thiago Alves?

[JSilver]

That's his cousin if you didn't know...

[Jordanl250]

lols jokes jokes. Nice physique man.

[BlackV62K2]

Checked out bby golds today. Damn that gym is way better than the Langley golds.
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[Excelsis]

saw a pinner guy in his 30's wearing dussault in the gym today and just looking around not knowing what to do..

[The_Situation]

You should have showed him where the bicep rack is.

[Phozy]

Originally Posted by ilmatic

^Depends how bad your shoulder is I really recommend taking time off working out... as soon as your shoulder develops a real problem it really fucks up your lifting career and youre never gonna be 100% again.

and im assuming its probably your rotator cuff?

Well, no , its not my rotator cuff. Doc said something about my tendons and something subluxing inside, but still not sure and still no ultrasound for it yet.

I had quit doing chest and shoulders for 2 months, strictly leg and back for those 2 months, but i started adding some chest here and there, but staying away from bench press.

As of what happens.. im not too sure.. could have been something tweaked and never fixed 3months ago when i was doing standing military press.

Advice would be appreciated

[Excelsis]

go at it and hit the weights, take some collagen pills to help strengthen your tendons/ligaments if that's your problem but don't quit working out
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[Splmash]

Finally decided to do some arms today. Biceps are gonna be sore as fuck tomorrow.

Too bad the gym's closed tomorrow. Squats will have to wait till Saturday.

[strykn]

the best thing about an off day is that the itch u get half way thru the day when u'd normally go to the gym then so fucking pumped for the day to end so tomorrow u can fucking unleash the beast at the gym... damn can't wait for legs tomorrow

[LC21]

^ i hate leg days, especially when i do legs and have work 5 days in a row.
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[hal0g0dv2]

Took 3 days off ready to kill
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[JSilver]

I love Leg days. Only do them once a week and they kill till the next Leg day.

I dislike front squats though. I actually just recently started doing them.

[Excelsis]

90 minute run in the rain, soaking wet, that numbness from the hot shower
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[Fcukedd]

Originally Posted by JSilver

I love Leg days. Only do them once a week and they kill till the next Leg day.

I dislike front squats though. I actually just recently started doing them.

I did front squats for about a month, and never really liked the movement.
Hack squats are definitely superior to front squats for quad emphasis imo

[mikemhg]

Leg day today.... god damn we came back from Mexico on Tuesday, and I still haven't been at the gym yet LOL. Hard to get motivated again after going so hard before leaving, and now I have Skyrim to play lol.

[mikemhg]

Originally Posted by BlackV62K2

Checked out bby golds today. Damn that gym is way better than the Langley golds.
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Its a great gym, good number of BB's train here.