Essential Random Gym Thoughts Revisited...

[AquaCityBoy]

This callus on my right hand is bothering the shyt out of me.

Gotta hold the weights with my fingertips and shyt.

 

[Koba St]

What happened to Gina?

 

[KING WILL]

My 1st day doing chest/bench in a year, plus an real bad shoulder injury from hitting the bag.

Put up 245 this morning. Felt damn good man.

Right now my Big 3 is:

DL : 385
BP: 245
SQ: 225 (but Im going for max tomorrow)



Around this time last year my big 3 was around this:

DL :485
BP :295
SQ :385

Plus a 185 Front SQ and a 225+ OHP

Cutting real heavy right now, so my strength gains will prolly be limited, but Imma see what I can do.

 

[The ADD]

Pulled a conventional mixed grip raw rep for the first time in ages. Did it with my last working set from my normal setup. I forgot how different mixed is from double overhand.

 

[KING WILL]

Man, I don't even feel right doing double overhand. Even my warm up be mixed grip.

 

[PortCityProphet]

This callus on my right hand is bothering the shyt out of me.

Gotta hold the weights with my fingertips and shyt.

Wear some gloves :jtroll:

 

[PortCityProphet]

This humidity is the damn devil
I cant even breath out this bytch why my ass decide to jog walk to the gym

 

[AquaCityBoy]

Wear some gloves :jtroll:

. nikka what the fukk you just say to me?

 

[PortCityProphet]

. nikka what the fukk you just say to me?

If you got a problem with it then lets have an open handed slap contest.

Right hand only:jtroll:

 

[AquaCityBoy]

If you got a problem with it then lets have an open handed slap contest.

Right hand only:jtroll:

I'll slap the shyt out of you then soak my hand in warm water and epsom salts.

 

[PortCityProphet]

I'll slap the shyt out of you then soak my hand in warm water and epsom salts.

You better knock me out :tyson1:

:bamafdup:

 

[Da_Eggman]

I just think back to all of the time I wasted doing BRO splits and other things...Even when my goals were conditioning and cardio based I should of being doing compounds...When I say the stuff the brehs were doing in the 1950's is what still works until this day plus they have science to back it up...I was lowkey salty at myself for the time wasted.

What does your routine look like now

 

[Da_Eggman]

This humidity is the damn devil
I cant even breath out this bytch why my ass decide to jog walk to the gym

Bruh you got no idea how bad it is in so-fla

August here is the closest thing to hell on earth

 

[NatiboyB]

What does your routine look like now

this is what I'm doing now but this is my last month before I switch.

Program Notes: I'm a fan of power movements so you will notice more powerlifting based lifts (Squat, Deadlifts, Bench Press, OHP) in my programing as well as weighted calisthenics.

*AMRAP=As many reps as possible to just about muscle failure

Spoiler: 12 week Workout Program

WEEK 1-4

DAY 1:
Squats: 3x5
Bench Press: 3x5
Weighted pull ups over hand: 3x8
Weighted Dips: 3x8
Bent over barbell rows: 3x8
Tricep Rope Cable Press Downs: 3x10
Barbell curls: 3x10
Dumbbell lateral raises: 3x10
Weighted planks: 3x40 seconds
Seated calf raises: 3x12

DAY 2:
Deadlifts: 3x3
OHP: 3x5
Weighted pull ups neutral grip: 3x8
Dumbbell step ups: 3x8 each leg
Incline dumbbell press: 3x8
Pendlay rows: 3x8
Cable rear delt flys: 3x12
Weighted Cable Crunches: 3x12
Standing calf raise: 3x12
Hanging knee raises: 3x15


DAY 3:
Front Squats: 3x8
Bench press: 3x8
Trap Bar Deadlifts: 3x8
Weighted chin ups: 3x8
DB chest fly: 3x8
Seated Cable rows: 3x8
Leg Curls: 3x10
Face Pulls: 3x12
Tricep cable over head extensions: 3xAMRAP
Dumbbell hammer curls: 3xAMRAP

ADDITIONAL DAY : (Generally Saturday or Sunday)
Dumbbell OHP: 3x10
Weighted dips: 3x10
Bodyweight pull ups: 3xamrap
Bodyweight push ups: 3xamrap
Bodyweight sit ups: 3xamrap
Bodyweight hanging leg raises: 3xamrap
Cardio of choice: Alternate (40-45 minutes low intensity long distance cardio, 20 mins HIIT, 8-12 rounds Aerobic Interval Training)

WEEK 5-8

DAY 1:
Squats: 4x5
Bench Press: 4x5
Weighted pull ups over hand: 3x10
Weighted Dips: 3x10
Bent over barbell rows: 3x10
Tricep Rope Cable Press Downs: 3x12
Barbell curls: 3x12
Dumbbell lateral raises: 3x12
Weighted planks: 3x50 seconds
Seated calf raises: 3x15

DAY 2:
Deadlifts: 4x3
OHP: 4x5
Weighted pull ups neutral grip: 3x10
Dumbbell step ups: 3x10 each leg
Incline dumbbell press: 3x10
Pendlay rows: 3x10
Cable rear delt flys: 3x15
Weighted Cable Crunches: 3x15
Standing calf raise: 3x15
Hanging knee to elbows: 3x12

DAY 3:
Front Squats: 3x10
Bench press: 3x10
Trap Bar Deadlifts: 3x10
Weighted chin ups: 3x10
Cable crossover fly: 3x10
Seated Cable rows: 3x10
Leg Curls: 3x12
Face Pulls: 3x15
Tricep cable over head extensions: 3xAMRAP
Dumbbell hammer curls: 3xAMRAP

ADDITIONAL DAY: Typically Saturday or Sunday
Dumbbell OHP: 3x12
Weighted dips: 3x12
Bodyweight pull ups: 3xamrap
Bodyweight push ups: 3xamrap
Bodyweight sit ups: 3xamrap
Bodyweight hanging leg raises: 3xamrap
Cardio of choice: Alternate (40-45 minutes low intensity long distance cardio, 20 mins HIIT, 8-12 rounds Aerobic Interval Training)

WEEK 9-12

DAY 1:
Squats: 5x5
Bench Press: 5x5
Weighted pull ups over hand: 3x12
Weighted Dips: 3x12
Bent over barbell rows: 3x12
Tricep Rope Cable Press Downs: 3x15
Barbell curls: 3x15
Dumbbell lateral raises: 3x15
Weighted planks: 3x60 seconds
Seated calf raises: 3x20

DAY 2:
Deadlifts: 5x3
OHP: 5x5
Weighted pull ups neutral grip: 3x12
Dumbbell step ups: 3x12 each leg
Incline dumbbell press: 3x12
Pendlay rows: 3x12
Cable rear delt flys: 3x20
Weighted Cable Crunches: 3x20
Standing calf raise: 3x20
Hanging knee raise: 3x15

DAY 3:
Front Squats: 3x12
Bench press: 3x12
Trap Bar Deadlifts: 3x12
Weighted chin ups: 3x12
Flat dumbbell Press: 3x12
Seated Cable rows: 3x12
Leg Curls: 3x15
Face Pulls: 3x20
Tricep cable over head extensions: 3xAMRAP
Dumbbell hammer curls: 3xAMRAP

ADDITIONAL DAY: Typically Saturday or Sunday
Dumbbell OHP: 3x15
Weighted dips: 3x15
Bodyweight pull ups: 3xamrap
Bodyweight push ups: 3xamrap
Bodyweight sit ups: 3xamrap
Bodyweight hanging leg raises: 3xamrap
Cardio of choice: Alternate (40-45 minutes low intensity long distance cardio, 20 mins HIIT, 8-12 rounds Aerobic Interval Training)

 

[KING WILL]

My 1st day doing chest/bench in a year, plus an real bad shoulder injury from hitting the bag.

Put up 245 this morning. Felt damn good man.

Right now my Big 3 is:

DL : 385
BP: 245
SQ: 225 (but Im going for max tomorrow)



Around this time last year my big 3 was around this:

DL :485
BP :295
SQ :385

Plus a 185 Front SQ and a 225+ OHP

Cutting real heavy right now, so my strength gains will prolly be limited, but Imma see what I can do.

Stopped at 245. Would have went higher in my younger days, but I can risk a back injury.

Basically Superset Squats and Chin Ups. 3X3

Then as a finisher, I did 2 Squats at 115, a Sled Push, then a Trap bar Farmers Walk X 5 for time. 4:53

Lungs still burning.