Board 8 > yearly weightlifting topic

(+) Yeah! (+)

Todays show even though im not feeling too motivated today and havent eaten much

Split squats: BWx20x2 35x10 55x10 75x10
Back squat 60x10 80x10 100x10 120x10 140x10
Frobt squat 155x5x3
Deadlift 226x5 236x5 246x5
Hip thrust 155x10x3

Very excited to start deadlifting again. 246 is the most amount i can put on the bar and its not much but compared to 196 which was what i had until i bought more yesterday its a big deal

Also hoping to fashion some sort of rack somehow to make the backsquats more doable

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Man did that 246 deadlift feel like freaking 500 pounds after doing 195 for so long but boy did it feel satisfying to pull more weight for the first time in forever

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Now i just need to track down more 25s!

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How do you effectively lift weights above your head? I've just been lifting them from hip-to-shoulder.

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Cleaning the bar for front squats and overhead press. Clean and press for back squats which is a tad dangerous as even though the squat weight is light, having to hit max overhead presses twice (to get it up and then back off) just to squat lightweight is not really worth it. Which is why i only am backsquatting like 140-145 at the moment

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Oh and to be specific cleaning it from the ground so you can get more power in the liftoff via your legs

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Didnt post my logs but today sucked and yesterday was good!

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I had to sneak in a super quick leg day before my 1 day a week being at the office

Split squats: BWX20X2, 40X10 50X10 60X10 70X10 80X10
Back squats: 80x15 100x15 120x15 140x12
RDL 140x8x3

Booty is coming out them jeans today

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I know im not the only one trying to keep the gains during covid!!

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so i found a decent deal on craigslist, 100lbs worth for 140 bucks. Usually its about 1 dollar a pound, but this was easily the best deal ive found recently on a craiglist/ebay/whatever. So i gave in. Only problem is one of the 25lbers doesnt fit on my bar. So either the weight needs sanded down, or maybe my bar is a bit corroded? Idk but i hope its just some oil and sandpaper type stuff needed.

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Tomorrow we are gonna hit:
Overhead press 120x13 130x6 140x3 130x3 120x5
Floor press 140x10 150x6 160x3
Incline dumbbell 60x6 55x7 50x8
Weighted dips 20x5x5
Klokov press 85x6x2 70x8 55x10
DB Bench 50x10 55x8 60x6
DB OH tricep extension 50x12x3
Weighted pushup 10x12 15x10 20x8

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Metal_DK posted...

so i found a decent deal on craigslist, 100lbs worth for 140 bucks. Usually its about 1 dollar a pound, but this was easily the best deal ive found recently on a craiglist/ebay/whatever. So i gave in. Only problem is one of the 25lbers doesnt fit on my bar. So either the weight needs sanded down, or maybe my bar is a bit corroded? Idk but i hope its just some oil and sandpaper type stuff needed.

Thats not a bad price at all considering what people are charging for some stuff. Are you using an olympic bar or 1" bar?

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its a 1 inch bar. I think it needs some oil or something, i mean the bar is at least 20 years old, probably close to 30. I think the plates themselves need some cleaning though too, which i dont know much about on how to do since ive only cleaned a bar once before and never any weights

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Seanchan posted...

I've been doing this:
https://www.youtube.com/watch?v=vc1E5CfRfos

It sucks and I hate it, so that's how I know it's worth it. I'm adding time slowly. At this point I'm doing 45 seconds per exercise for Round 1, then 40 for Round 2 and 35 for Round 3. Trying to do a 1 minute per exercise for 3 rounds is fucking insane and definitely has to be built towards.

I dont know why this guy reminds me of ross from friends

Convinced myself to at least do a few sets with my dumbbells today. All 20 pounds of 'em. A few OHP and a few doing a chest press while lying on my ottoman. Yeah, I definitely don't have the equipment for this. But tomorrow I'll do a "pull" day and do curls and rows, I guess.

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crazyray47 posted...

I dont know why this guy reminds me of ross from friends

He looks a little like Schwimmer in the face, and maybe a pinch in the voice, but that's about the end of the resemblance.

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Been trying for this every day:
Bicep Curl 100-120
Dumbbell Row 30
Squat 30
And I don't know the name of this one, but pulling a dumbbell up and down behind my head during stretches. I don't know how useful this routine is, but I'm also thinking of adding some sit-ups to it.

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Anagram posted...

Bicep Curl 100-120
Squat 30

Either you're posting rep counts, or one of those is definitely a typo. There's no way you curl 120 and only squat 30.

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Sorry, that was rep counts, I'm bad at this. All I have access to now that my gym is closed are two 15 pound weights.

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azuarc posted...

Convinced myself to at least do a few sets with my dumbbells today. All 20 pounds of 'em. A few OHP and a few doing a chest press while lying on my ottoman. Yeah, I definitely don't have the equipment for this. But tomorrow I'll do a "pull" day and do curls and rows, I guess.

Definitely get creative man. One i do with lightweights for chest is lean up against a couch or something to form and incline. Incline press the dumbells up, then bring one down to about 1/4 the way up and hold it. Do 10 reps with the other one then switch. Do 8 more then switch. 6 more and switch. Etc etc. A fucking killer chest and tricep workout with lightweights, 20lbs is perfect

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iiaattgg posted...

Tomorrow we are gonna hit:
Overhead press 120x13 130x6 140x3 130x3 120x5
Floor press 140x10 150x6 160x3
Incline dumbbell 60x6 55x7 50x8
Weighted dips 20x5x5
Klokov press 85x6x2 70x8 55x10
DB Bench 50x10 55x8 60x6
DB OH tricep extension 50x12x3
Weighted pushup 10x12 15x10 20x8

This was fucking great by the way, could have done more reps on the 120x13 ohp but it would have nuked my tris for the rest of the workout. This is all building up to a 135 AMRAP set for OHP in 3 push days which im hoping to get 12 on at this rate, but 11 will still be a PR

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Hoping to go get some more 25s tomorrow!

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iiaattgg posted...

Hoping to go get some more 25s tomorrow!

Mission failed, also didnt get to lift as my girl took me out of the mood for doing things that i enjoy

Doing a pull day today, gonna make it very curl heavy as my biceps seems to be lagging along with my current program and physique

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Today was short but decent. Pull days are just hard with my set up. I really miss lat pulldowns, cable rows, and a typical pull up bar. Making do for now though

Weighted pull ups 5x8 5x4 5x3, was planning for 8 7 6 but the grip just freaking goes so quickly on this thing. The sad thing is i thought it would make me even better at regular bar pull ups but when i was at someones place the other day who had one i could only do 13 which is a few less than normal. I may habe just lost the endurance i guess
Bent over row 70x12 125x10 145x10 165x10
Barbell curl 85x8 80x8 70x10
Lateral raise 30x10 25x16 25x8
Dumbbell row 75x10x2
Dumbbell pullover 55x15x2
Face pulls - green resistance band ("heavy") 15x2
Seated dumbbell curls 30x10x3
Hammer curls 25x21 25x16 25x11
Rear delt fly 20x12x2
Cable curl -green resistance band 16x2

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Got that pull up bar installed and I'm loving it. Have it in my entry way so I do some any time I go to the kitchen.

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I did one-hundred sit-ups two days ago and my abdomen still hurts if I clench it. Am I actually gaining anything by doing one-hundred sit-ups every couple of days, or should I scale it way back and try for every day?

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That's typical for starting any exercise that uses muscles you normally don't.

If you're looknig for ab results you gotta lose fat to make them show.

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Menji posted...

That's typical for starting any exercise that uses muscles you normally don't.

If you're looknig for ab results you gotta lose fat to make them show.

You will still make them strong as hell though

I would say keep doing the amount you are doing, your body will adapt to it
Good job man!

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Had another victory today of acquiring 4 more 10lb plates, bringing my grand total up to 286lbs. At this point though since i have no safe bench/squat setup for that much weight its only adding weight to the deadlift and like max bent over rows. Still very happy for the deads!

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My sports goods store opened up today, so ya boy went in and dropped $300 on a set of dumbbells that go from 5 up to 30. Gonna slowly keep going up and adding more. I have a full on gym in my garage now basically.

Wonder how much a leg press unit costs hahah

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Lucky you, i havent seen dick all in the 20-30 range when ive browsed. Its been like 5s and then 80s everywhere. Dumbbells were the one area i lucked out on for this. I had a set of static ones of 10 to 40, then my current girl let me borrow her fams set that lets you add 1" plates to them. Then another girl i know let me use her bowflex brand ones that are the magic adjustable ones that you put on this stand and can pick a setting from 5 to 52.5 and they change the weight for you. Those things rule, and you can pick odd increments like 17.5 or 22.5 which help fill in some gaps in certain exercises. I thought about getting a pair of my own but they are like 600 dollars lol

So while my dumbbells are great i am benching off dining room chairs and dealifting 240 pounds with like 18 plates on each side

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Been lifting weights every day for weeks now. I don't know if any changes are my imagination, but I just measured it, and my right upper arm is definitely thicker than my left upper arm.

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Anagram posted...

Been lifting weights every day for weeks now. I don't know if any changes are my imagination, but I just measured it, and my right upper arm is definitely thicker than my left upper arm.

Anagram posted...

Been lifting weights every day for weeks now. I don't know if any changes are my imagination, but I just measured it, and my right upper arm is definitely thicker than my left upper arm.

Keep lifting homie!

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Today was disappointing. Only hit 125x11 on the ohp and that was to failure which was a significant dropoff in my rep progression. I want to attribute it to having a huge migraine on monday where i slept all day amd ate nothing, but i ate a lot and slept well yesterday and have felt great today

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130x9 on the overhead is about as big of a catastrophe on this cycle it can get

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my gym reopened, went for an hour. Im not sure if im going to keep going for the foreseable future but yesterday felt like chancing it. Only 2 other people were there, so we all stayed very far apart and just did a few hello waves to each other.

Did a deadlift day, did a lot of solid sets of 405 x 7, which surprised me considering that ive been away from working out other than the small amount of weight i have at my apartment. Only was able to do 495 x 1 though, hopefully muscle memory takes over.

Gonna wait a few days and see how things are doing in terms of case numbers. Numbers are dropping even after reopening, but we still have to wait to really see what reopening has done

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I've got a bench with 350 pounds of plates, a curl bar, and a pair of 35 lb dumbbells at home. So I'm pretty much in my normal routine.

A little under a year ago I was able to get 225x10 on bench for the first time not counting the stray time I did it before injuring my collarbone and having to completely stop lifting for like a year then having to find motivation. I'm slowly getting to the point where I can do it for multiple sets consistently. Still have days where I'm not confident in getting it, or pushing that 10th rep is scary without a spot. But I'm getting there, and it's a really good feeling getting hopefully close to clearing this mark, and being able to finally kiss 215 lbs goodbye.

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Metal_DK posted...

my gym reopened, went for an hour. Im not sure if im going to keep going for the foreseable future but yesterday felt like chancing it. Only 2 other people were there, so we all stayed very far apart and just did a few hello waves to each other.

Did a deadlift day, did a lot of solid sets of 405 x 7, which surprised me considering that ive been away from working out other than the small amount of weight i have at my apartment. Only was able to do 495 x 1 though, hopefully muscle memory takes over.

Gonna wait a few days and see how things are doing in terms of case numbers. Numbers are dropping even after reopening, but we still have to wait to really see what reopening has done

Mine did too with some restrictions. Closes at 8pm which is kinda annoying because I liked to go late. Can't use the changing room/lockers, only the bathroom.

I might go sometime this week to see how crowded it gets.

They recommend wearing a mask which will be interesting. Not sure how restrictive that will be.

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Metal_DK posted...

my gym reopened, went for an hour. Im not sure if im going to keep going for the foreseable future but yesterday felt like chancing it. Only 2 other people were there, so we all stayed very far apart and just did a few hello waves to each other.

Did a deadlift day, did a lot of solid sets of 405 x 7, which surprised me considering that ive been away from working out other than the small amount of weight i have at my apartment. Only was able to do 495 x 1 though, hopefully muscle memory takes over.

Gonna wait a few days and see how things are doing in terms of case numbers. Numbers are dropping even after reopening, but we still have to wait to really see what reopening has done

Nice man. Glad to see the deads are holding on. Ive always found they are the last one to fall when i take time away from lifting. Squat and bench definitely start dropping for me even after like 10 days

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Ya i was surprised it was as good as it was, about 80% of what i was. Not too bad. I mean i was still doing some stuff, but it was very little. Im still kinda sore from the workout on Saturday though lol.

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Metal_DK posted...

Ya i was surprised it was as good as it was, about 80% of what i was. Not too bad. I mean i was still doing some stuff, but it was very little. Im still kinda sore from the workout on Saturday though lol.

Yeah and itll come back in no time. Enjoy the DOMS!

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I had a decent beginning to my workout today, did some heavy floor presses and some high rep klokov presses which made my traps explode. Sadly i starting getting faint and nauseated and had to call it quits :(

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Progress from the last pic i posted about a year ago
Last year



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Now


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Lol no idea why one posted upside down

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I also graduated a scoop in preworkout so i have been hyped for like 6 hours which is not a good things as i have to be up at like 430 if i want to lift tomorrow due to work being a shitshow

Tomorrows lift

Weighted pullups 25x5x5
Bent over rows 110x10 130x10 150x10 170x10
Barbell curl 95x5 85x9 75x13 65x20
Lateral raises 30x13 25x16 25x10
Dumbell rows 65x20 65x15 65x10
Dumbbell curls 30x15x3
Rear delt flys 17.5x12x2
Face pulls green resistance band 15x3
Dumbell pullover 65x12x3
Weighted chins 10x5x3

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iiaattgg posted...

I also graduated a scoop in preworkout so i have been hyped for like 6 hours which is not a good things as i have to be up at like 430 if i want to lift tomorrow due to work being a shitshow

Tomorrows lift

Weighted pullups 25x5x5
Bent over rows 110x10 130x10 150x10 170x10
Barbell curl 95x5 85x9 75x13 65x20
Lateral raises 30x13 25x16 25x10
Dumbell rows 65x20 65x15 65x10
Dumbbell curls 30x15x3
Rear delt flys 17.5x12x2
Face pulls green resistance band 15x3
Dumbell pullover 65x12x3
Weighted chins 10x5x3

I had to stop yesterday because i almost puked and plot twist i had to stop today because i did puke

I declare official illness

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Ive been having monster GI problems too. Can only workout once a week now. Losing weight ugh

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neonreaper posted...

Ive been having monster GI problems too. Can only workout once a week now. Losing weight ugh

Feel better bud :(

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You still need proper rest on the micro (between sets) and macro (between workouts) level. And proper nutrition as well.

It's easy to think that just because you're not "in the gym" that you're not getting a "proper" workout but that's just not true.

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