Board 8 > yearly weightlifting topic

(+) Yeah! (+)

iiaattgg posted...

Have you worked out recently?

No :/ but my gym started changing me again since they reopened x_x

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Get in there man! The hardest thing is going back that first day but then you know you can do it!

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You ain't lie

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iiaattgg posted...

The most impressive thing to me is the pull ups in the middle right after some super draining lifts. I have to put pullups as my first on those days or else they fall the fuck off

I recommend saving pull ups for the near end. They are one of the tougher exercises and drain a lot from you, so the rest of the workout can get really sloppy if you do the first thing. At least thats what my experiejce has been.

Of course certain days it doesnt matter as much. Ill occasionally do a few sets of pull ups even on leg days just for some blood flow to the upper body, it probably doesnt matter then

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Really? I have always found pullups to be the most meaningful exercise back wise (im a leg day disciple when it comes to deadlifts) so ive always wanted to get the most out of them. I find myself doing 50% weight or reps on pullups if i put them in the middle at the end after my lats and stuff are used up. I may give it a shot though and see what it looks like these days

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Friday: gym reopens finally. I had just done some work on the chin-up bar, so I opted to start with a leg day. Kept it light. The squats and deadlifts were still really uncomfortable. I hopped on the inner & outer thigh machines to finish, and maybe did some lunges? I dunno, I remember it was 18 sets because that's always my minimum goal.

Saturday: I do not go to the gym. Legs and especially hamstrings are stiff, so I don't run, either. Declared it a rest day. Still took a walk just to get out.

Sunday: Intended to do something meaningful, but only another walk. Legs are still sore.

Monday: Went in. Did chest and back, kept it light. My bench always sucks, so I don't feel bad doing 95 there. I do feel bad that I struggled with the third set.

Tuesday: Nothing yet. My legs are still not 100%, and it's been four days now. Trying to motivate myself to work on some arms, but I might end up slumming it at home. I originally planned to leave at now o'clock, but I delayed my meal schedule today and everything's out of whack.

Today: Nothing yet. Legs are still not 100%, and I'm thinking geez, I only lifted 95-115-135! I'm not particularly buff, but I was deadlifting over double that before. Anyway, trying to work

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DOMs are the worst. Especially after more than a week break.

Maybe you need to do more stretching post workout and on your off days? Maybe add some body weight squats on the off days to "work through it" some?

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If its ever been a while and i know doms are coming i make sure i get a protein shake right before the lift and then right after. Usually mitigates it quite a lot

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Water under the bridge now. I thought I was easing myself back in.

I ended up not going to the gym and getting in a tempo run instead.

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iiaattgg posted...

Really? I have always found pullups to be the most meaningful exercise back wise (im a leg day disciple when it comes to deadlifts) so ive always wanted to get the most out of them. I find myself doing 50% weight or reps on pullups if i put them in the middle at the end after my lats and stuff are used up. I may give it a shot though and see what it looks like these days

I do deads on back day so i lead off with that. I'd argue deads do more for your back than pullups as well, not that pullups arent great though. To me pullups are the do it last because they will usually take a lot out of you, making the rest of the workout less effective. Sure you wont do as many pullups as you could if you lead off, but meh youll live.

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Yeah deads are that "demolish the rest of your workout lift" that has to be programmed with care for me. Just different styles i guess.

Speaking of deads, today was humbling as I only managed 305 for 8 which is like a 5 rep dropoff precorona.

Am enjoying the lunch of champions though. Harris teet had filets for 10 dollars a pound so i am eating a pound of that and then 2 squash and a zucchini

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in the middle of todays lift and i will try to be modest but this pump rn is made out of 110% grade A moose cutlet

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I've mostly been doing weightlifting for years, but I recently started doing a ton of running lately, and man does that feel good. Crazy what some dedicated cardio can do.

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AdmittedFelon posted...

I've mostly been doing weightlifting for years, but I recently started doing a ton of running lately, and man does that feel good. Crazy what some dedicated cardio can do.

What does your average cardio week look like?

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Today we did

Weighted pullups 35x8 25x8 25x6 15x5 0x5
bent over rows 130x10 160x8 190x6 220x4
Barbell drag curls 45x20 50x20 55x16 60x12 60x8
Lat raise 25x19 25x15 25x8
Lat pulldown 140x12x3 160x9 180x6
Seated cable row 85x10x3
Pullover 65x10x3
Cable curl 55x12x3
Face pull 25x8x3
Overhead one arm cable row 45x10x3
Chin up 8x6x4

I need to change this day up as im a little burnt out of pull day :(

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Had my second leg day at the gym. I was there for 1h45m, slowly grinding through sets until I finally decided I was exhausted. Skipped deadlifts, but did plenty of other stuff. Sled, lunges, box jumps, leg curls and extensions, etc.

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Glad to see you are back at it man!

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Leg days atm are great as i have been easing myself back in 5lbs at a time so i am currently squatting baby weight but it does allow for some serious depth and explosiveness in them

Back squats 160x5 180x5 200x8 190x3 180x3 170x3 160x5 150x5
Deadlift 280x5 300x5 345x3 355x1
Front squat 105x5 125x5 145x5 185x5 205x2

Also did some stupid ass sets on leg press and leg curl which who cares

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Also i saw the athlean x vid about triceps last week so i started on monday doing a daily superset of curls/overhead extensions with plates starting at 10 reps for both 9 reps for both all the way down to 1 without rest and ive put on 3/4" on both arms since then (measuring when i do my daily wake up routine ike weighing myself). Which isnt a whole lot but for someone who has been doing this for a while thats a big increase

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Sounds like a pretty noticeable increase to me.

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I think its because even though i do a lot of tricep work i apparently neglect the long head so that lift hits it more

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And i can definitely notice the boost on my lifts today too. The triceps part of any press id always my sticking point and i was exploding through it today

Bench 185x5x5 165x5x5
Ohp 130x6 125x6 120x6 115x6 110x6
Incline bench 140x5 145x5 150x5 155x5 160x5
Dips 20x7x3
Seated OHP 110x7 120x5 130x5
Arm super set
Dumbell OHP 30x12x5
Rope pulls and some fly work


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Tomorrows going to be an early morning lift

Pull ups 40x6x5x4x3x2x1
Bent over rows 135x20 115x20 95x20
Barbell curl 55xAmrap 65xAmrap 55xAmrap
Lateral raise 25x20 25x15 25x10
Lat pull down 145x12x10x8 165x6
Seated cable row 90x8x3
Face pull 30x10x3
Overhead one arm row 45x12x10x8
Cable curl 55x12x3
Read delt fly machine 80x12x3
Chin ups 6x2
Curl/tricep x superset

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Wish i had focused on the anatomy of the tricep before. My press lifts have never felt this powerful even at lesser weight

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No one here for a spot :(

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Nice little lift

Bench 190x5x3 170x5x3 150x5x3
OHP 135x7 125x6 115x6 105x6 95x6
Incline bench 150x5 155x5 160x5 165x3 170x3 175x3
Dips (cant put any weight on them at the moment without causing shoulder pain) bodyweight 7x3
Seated OHP 120x7 130x5 140x3 145x3 150x1
Pause Bench 115x12 125x12 135x8
Rope pulldowns 30x14x3
DB OHP 45x8x5
Pec deck 120x20 120x15 120x10
Plate Overhead tricep extensions 45x10x3

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No gym for me again. =(

I hate home exercise. So hard to motivate myself. I couldn't even run yesterday because it was pouring.

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azuarc posted...

No gym for me again. =(

I hate home exercise. So hard to motivate myself. I couldn't even run yesterday because it was pouring.

Preworkout. Force yourself to down a scoop or two of it and then you wont have an option

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Ran two days ago. Exclusively did pullups/chinups yesterday, like 3 at a time, whenever I went by the bar. (I don't normally leave it up because it's in the door to the kitchen and I don't live alone.) Probably going to run again today, once I convince myself 85 is not that hot.

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Havent been to the gym since tuesday due to quarantine. The at home stuff was cool when i hadnt gone for a few weeks but going directly from the gym to it sucks ass

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At home workouts are not very enjoyable, no. Chin-up bar is getting a little use. That's about the extent of it for me.

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Moved up to 10 push-ups consistently. Last month I was barely able to do them at all so even though it's not that much I'm still feeling alright about it.

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went outside and did 20 pullups, 50 pushups, 15 pullups, 40 pushups, 10 pullups - in like 15 min - and then nearly puked/passed out. had to recover for 30 min and headed home.

tomorrow will go before it gets hot...
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yuck, how hot was it?

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Haven't lifted since March, big sad

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MajinZidane posted...

Haven't lifted since March, big sad

Are gyms closed your way?

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115x15 on the OHP i will take that shit to the fuckin bank

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And then my next set was a weak 10 lol. Lifting to failure is dumb

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iiaattgg posted...

115x15 on the OHP i will take that shit to the fuckin bank

goddamn that's impressive. i don't think i ever even managed a legit 1 on 135 on OHP.

azuarc posted...

yuck, how hot was it?

i think it was 80-85. but the real issue is that i just get lightheaded really easily from physical exertion. i need LONG breaks between pullup sets in particular.
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SD if i recall you can bench more than me so you might surprise yourself with how quickly you could raise your ohp if you made it a goal

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as far as I know, gyms in Michigan are closed. At least southeast Michigan.

and as a healthcare worker, I'm not super comfortable going to them right now even if they were open.

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The workout from home shit has gotten REALLY old.

I'm disappointed my apartment's gym hasn't opened back up yet. I totally understand but it still sucks.

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iiaattgg posted...

SD if i recall you can bench more than me so you might surprise yourself with how quickly you could raise your ohp if you made it a goal

maybe. when i started i did starting strength 3x5 and later 5x5s. i was already benching 2 plates for 5 reps when i gave up on OHP. i could do 115x5 but i feel like that 2:1 strength difference is pretty rare. maybe my shoulders/back are weak or something. anyway, that won't be a goal until we open gyms again...

went back out for pullups this AM and it was already over 80 degrees again. did 75 reps over 6 sets without doing pushups in between, over the course of around 30 minutes and was extremely tired, but not quite on the verge of passing out this time

will do anything that doesn't require a pullup bar at home later today - some pushups, some bicep curls, some bodyweight squats (lost so much booty this quarantine smh)
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Seanchan posted...

The workout from home shit has gotten REALLY old.

I'm disappointed my apartment's gym hasn't opened back up yet. I totally understand but it still sucks.

What does you at home workout look like?

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iiaattgg posted...

What does you at home workout look like?

Still doing the same routine I posted earlier in the thread, just adding time every few sessions.

Thing is, the routine definitely works. I started it up again after taking 10 days off for vacation and my body was pretty damn sore for a few days afterward.

I just miss being able to deadlift and squat and lift actual weights.

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SeabassDebeste posted...

maybe. when i started i did starting strength 3x5 and later 5x5s. i was already benching 2 plates for 5 reps when i gave up on OHP. i could do 115x5 but i feel like that 2:1 strength difference is pretty rare. maybe my shoulders/back are weak or something. anyway, that won't be a goal until we open gyms again...

went back out for pullups this AM and it was already over 80 degrees again. did 75 reps over 6 sets without doing pushups in between, over the course of around 30 minutes and was extremely tired, but not quite on the verge of passing out this time

will do anything that doesn't require a pullup bar at home later today - some pushups, some bicep curls, some bodyweight squats (lost so much booty this quarantine smh)

Lol i cant even fathom 75 in 6 sets. I might be able to pull off double digits for 3 sets but then they start sliding.

I was doing a lot of split squats when i was full time lifting at home and that helped a lot with keeping my glorious ass popping. they can be done with dumbells or weight plates or even just body weight. As long as you have a chair or a couch or something they are easy to pull off

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Todays workout (i forgot how much i hated pull days at home)

Bent over row 225x6x3
Barbell curl 60x24 60x20 60x16 60x12 60x8
Lateral raise 30x8 30x4 25x12 25x10
Dumbell Row 75x10x3
Hammer curl 25x12x3
Rear delt flies 12x12x3
Dumbbell pull over 45x12x3
Upright row 60x20x3
Crossover curl 15x8x3


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90lb adjustable dumbbells cost $700 WHAT THE FUCK

iiaattgg posted...

I was doing a lot of split squats when i was full time lifting at home and that helped a lot with keeping my glorious ass popping. they can be done with dumbells or weight plates or even just body weight. As long as you have a chair or a couch or something they are easy to pull off

(looked into them because of this comment)

will try to incorporate bodyweight split squats into the "routine"
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SeabassDebeste posted...

90lb adjustable dumbbells cost $700 WHAT THE FUCK

How often do adjustable dumbbells go as high as 90 pounds? I mean, yeah, that's ridiculous, but it could be an engineering thing.

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i was specifically looking at the powerblock adjustable DBs. and yeah it's gotta be engineering, but still, that's a lot. my annual gym membership is around $300, maybe $350-400 with fees.

pls reopen
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