Approved Log Puritysourcelabs Training and lifestyle Journal

[stevesmi]

PULL Day

Took a bit to get going this morning. Sleep quality wasn't great and still working on that solution. Was tired today, but most lifts didn't suffer and still feeling stronger. Weight is trending up and feeling fuller for sure. The wife said I am definitely physically thicker/bigger. Putting in the work and enjoying the process.

Weight this morning: 218.5

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x11x70.4
1x10x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x10x88
1x9x88
1x8x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x10x192

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x10x187
1x9x187
1x8x187

Wide Grip Lat Cable Pulldowns
1x11x170
1x10x170

Dumbbell Kelso Shrugs
1x12x70
1x11x70
1x10x70

Standing Dual Cable Bicep Curls
1x15x40
1x12x40
1x12x40

Standing Straight Bar Cable Curls
1x11x65
1x10x65
1x10x65

Abs: Machine Crunches
4x15x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 116 bpm

@BigD9795 man that sucks your sleep wasn't too good. try and get in a nap this weekend if you can. those go a long way!

 

[Mobster]

That's a lot of back work

 

[BigD9795]

I think part of the issue with sleep quality might be overtraining, do you use any device to track sleep?

I use my Apple Watch

 

[BigD9795]

@BigD9795 man that sucks your sleep wasn't too good. try and get in a nap this weekend if you can. those go a long way!

For sure! I plan to get a couple naps in this weekend.

 

[BigD9795]

That's a lot of back work

Yeah, Pull day is definitely a challenge!

 

[BigD9795]

Leg B Day (Hamstring Focused)

Sleep was less than optimal last night. Was dragging ass a bit today, but once I got going, finished pretty strong.

Fasting Weight: 219.5

Seated Leg Curls
1x15x175
1x13x175
1x11x175

Leg Extensions
1x15x205
1x13x205
1x11x205

Raised Front Foot DB Split Squats
1x15x50
1x14x50
1x13x50
1x12x50

Leg Press (Foot Placement High and Wide)
1x16x460
1x15x460
1x14x460

Reverse Lunges
1x14x40
1x13x40
1x12x40

Machine Hip Adductors
Double Rest/Pause sets - 20 sec. rest
1x20x185
1x16x185
1x14x185

Leg Press Machine Calf Presses
1x17x575
1x16x575
1x14x575

Ab Crunch Machine
4x20x335

No cardio on leg days moving forward. Moving that to rest days.

 

[BodyMonster34]

PULL Day

Took a bit to get going this morning. Sleep quality wasn't great and still working on that solution. Was tired today, but most lifts didn't suffer and still feeling stronger. Weight is trending up and feeling fuller for sure. The wife said I am definitely physically thicker/bigger. Putting in the work and enjoying the process.

Weight this morning: 218.5

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x11x70.4
1x10x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x10x88
1x9x88
1x8x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x10x192

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x10x187
1x9x187
1x8x187

Wide Grip Lat Cable Pulldowns
1x11x170
1x10x170

Dumbbell Kelso Shrugs
1x12x70
1x11x70
1x10x70

Standing Dual Cable Bicep Curls
1x15x40
1x12x40
1x12x40

Standing Straight Bar Cable Curls
1x11x65
1x10x65
1x10x65

Abs: Machine Crunches
4x15x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 116 bpm

bro this one not bad. good training session. @BigD9795 pumping it up nicely. i got mad love for this

 

[2Thick]

PULL Day

Took a bit to get going this morning. Sleep quality wasn't great and still working on that solution. Was tired today, but most lifts didn't suffer and still feeling stronger. Weight is trending up and feeling fuller for sure. The wife said I am definitely physically thicker/bigger. Putting in the work and enjoying the process.

Weight this morning: 218.5

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x11x70.4
1x10x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x10x88
1x9x88
1x8x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x10x192

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x10x187
1x9x187
1x8x187

Wide Grip Lat Cable Pulldowns
1x11x170
1x10x170

Dumbbell Kelso Shrugs
1x12x70
1x11x70
1x10x70

Standing Dual Cable Bicep Curls
1x15x40
1x12x40
1x12x40

Standing Straight Bar Cable Curls
1x11x65
1x10x65
1x10x65

Abs: Machine Crunches
4x15x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 116 bpm

yet another impressive job on this training. you are putting in the time and its paying off. the iron training is solid@BigD9795

 

[ceo]

PULL Day

Took a bit to get going this morning. Sleep quality wasn't great and still working on that solution. Was tired today, but most lifts didn't suffer and still feeling stronger. Weight is trending up and feeling fuller for sure. The wife said I am definitely physically thicker/bigger. Putting in the work and enjoying the process.

Weight this morning: 218.5

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x11x70.4
1x10x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x10x88
1x9x88
1x8x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x10x192

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x10x187
1x9x187
1x8x187

Wide Grip Lat Cable Pulldowns
1x11x170
1x10x170

Dumbbell Kelso Shrugs
1x12x70
1x11x70
1x10x70

Standing Dual Cable Bicep Curls
1x15x40
1x12x40
1x12x40

Standing Straight Bar Cable Curls
1x11x65
1x10x65
1x10x65

Abs: Machine Crunches
4x15x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 116 bpm

@BigD9795 bros you always pumping it. keep up the grind. that is what we like to see. imagine once your sleep get better

 

[ROIDDERS]

PULL Day

Took a bit to get going this morning. Sleep quality wasn't great and still working on that solution. Was tired today, but most lifts didn't suffer and still feeling stronger. Weight is trending up and feeling fuller for sure. The wife said I am definitely physically thicker/bigger. Putting in the work and enjoying the process.

Weight this morning: 218.5

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x11x70.4
1x10x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x10x88
1x9x88
1x8x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x10x192

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x10x187
1x9x187
1x8x187

Wide Grip Lat Cable Pulldowns
1x11x170
1x10x170

Dumbbell Kelso Shrugs
1x12x70
1x11x70
1x10x70

Standing Dual Cable Bicep Curls
1x15x40
1x12x40
1x12x40

Standing Straight Bar Cable Curls
1x11x65
1x10x65
1x10x65

Abs: Machine Crunches
4x15x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 116 bpm

yeah a bad sleep day really makes training tough. hate when that happens! hopefully you can sleep in a bit this weekend @BigD9795

 

[Ulter]

PULL Day

Took a bit to get going this morning. Sleep quality wasn't great and still working on that solution. Was tired today, but most lifts didn't suffer and still feeling stronger. Weight is trending up and feeling fuller for sure. The wife said I am definitely physically thicker/bigger. Putting in the work and enjoying the process.

Weight this morning: 218.5

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x11x70.4
1x10x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x10x88
1x9x88
1x8x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x10x192

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x10x187
1x9x187
1x8x187

Wide Grip Lat Cable Pulldowns
1x11x170
1x10x170

Dumbbell Kelso Shrugs
1x12x70
1x11x70
1x10x70

Standing Dual Cable Bicep Curls
1x15x40
1x12x40
1x12x40

Standing Straight Bar Cable Curls
1x11x65
1x10x65
1x10x65

Abs: Machine Crunches
4x15x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 116 bpm

you are looking great! the training then cardio is fun to follow. @BigD9795 i like how you keep it simple

 

[BigD9795]

you are looking great! the training then cardio is fun to follow. @BigD9795 i like how you keep it simple

I like it that way. I don’t have to think too hard about anything but the work.

 

[LevButlerov]

I use my Apple Watch

It says you not deep sleeping?

 

[BigD9795]

This is a pretty typical night for me. I just want to sleep without waking up so much throughout the night.

 

[Ulter]

I like it that way. I don’t have to think too hard about anything but the work.

yes nothing wrong with that

 

[Noah Wixx]

PULL Day

Took a bit to get going this morning. Sleep quality wasn't great and still working on that solution. Was tired today, but most lifts didn't suffer and still feeling stronger. Weight is trending up and feeling fuller for sure. The wife said I am definitely physically thicker/bigger. Putting in the work and enjoying the process.

Weight this morning: 218.5

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x11x70.4
1x10x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x10x88
1x9x88
1x8x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x10x192

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x10x187
1x9x187
1x8x187

Wide Grip Lat Cable Pulldowns
1x11x170
1x10x170

Dumbbell Kelso Shrugs
1x12x70
1x11x70
1x10x70

Standing Dual Cable Bicep Curls
1x15x40
1x12x40
1x12x40

Standing Straight Bar Cable Curls
1x11x65
1x10x65
1x10x65

Abs: Machine Crunches
4x15x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 116 bpm

I know how that feels im also trying to work on sleep quality

 

[Tiger Salman Khan]

This is a pretty typical night for me. I just want to sleep without waking up so much throughout the night.

View attachment 116985

@BigD9795 Bro must try meditation....it will help you with good deep sleep.........

 

[RoySimpson]

PULL Day

Took a bit to get going this morning. Sleep quality wasn't great and still working on that solution. Was tired today, but most lifts didn't suffer and still feeling stronger. Weight is trending up and feeling fuller for sure. The wife said I am definitely physically thicker/bigger. Putting in the work and enjoying the process.

Weight this morning: 218.5

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x11x70.4
1x10x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x10x88
1x9x88
1x8x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x10x192

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x10x187
1x9x187
1x8x187

Wide Grip Lat Cable Pulldowns
1x11x170
1x10x170

Dumbbell Kelso Shrugs
1x12x70
1x11x70
1x10x70

Standing Dual Cable Bicep Curls
1x15x40
1x12x40
1x12x40

Standing Straight Bar Cable Curls
1x11x65
1x10x65
1x10x65

Abs: Machine Crunches
4x15x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 116 bpm

@BigD9795 awesome pull session right here!

 

[BigD9795]

Upper Day

Fasting Weight: 221

Out of town for a few days for work. Hotel gym the only option. But it’s not the worst gym either. Just limited. Working on getting better sleep. Got some meds. They’re causing me to retain some fluids. But everything else is great. LOL.

Standing Cable Lateral Raises
1x17x25
1x16x25
1x16x25
1x15x25

DB Incline Bench Press
1x12x70
1x10x70
1x8x70

Seated DB Overhead Shoulder Press
1x10x40
1x9x40
1x8x40

Standing Crossover Cable Fly’s
1x20x68
1x18x68

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows
1x10x88
1x9x88

Cables Rows
1x10x190
1x9x190
1x8x190

DB Rows
1x13x75
1x12x75

Hammer Curls
1x15x35
1x13x35
1x12x35

DB Skull Crushers
1x15x30
1x12x30
1x10x30

Abs: Flutter Kicks
4x20

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 121 bpm

 

[LevButlerov]

Upper Day

Fasting Weight: 221

Out of town for a few days for work. Hotel gym the only option. But it’s not the worst gym either. Just limited. Working on getting better sleep. Got some meds. They’re causing me to retain some fluids. But everything else is great. LOL.

Standing Cable Lateral Raises
1x17x25
1x16x25
1x16x25
1x15x25

DB Incline Bench Press
1x12x70
1x10x70
1x8x70

Seated DB Overhead Shoulder Press
1x10x40
1x9x40
1x8x40

Standing Crossover Cable Fly’s
1x20x68
1x18x68

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows
1x10x88
1x9x88

Cables Rows
1x10x190
1x9x190
1x8x190

DB Rows
1x13x75
1x12x75

Hammer Curls
1x15x35
1x13x35
1x12x35

DB Skull Crushers
1x15x30
1x12x30
1x10x30

Abs: Flutter Kicks
4x20

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 121 bpm

what meds you taking? share please.

 

[BigD9795]

what meds you taking? share please.

The one I just recently started about 2 weeks ago is an anti-anxiety med called Lexapro. It’s an SSRI. Can make some people retain fluids. Doc said that’s what’s happening. Plus I just had a carb increase last week. So I’m holding onto a little extra water and glycogen until I stabilize a bit. But the med really caused the fluid retention. I can feel it in my hands and feet. See it in my face. Doc said it should stabilize on 2-4 weeks. If not then change med.

 

[LevButlerov]

The one I just recently started about 2 weeks ago is an anti-anxiety med called Lexapro. It’s an SSRI. Can make some people retain fluids. Doc said that’s what’s happening. Plus I just had a carb increase last week. So I’m holding onto a little extra water and glycogen until I stabilize a bit. But the med really caused the fluid retention. I can feel it in my hands and feet. See it in my face. Doc said it should stabilize on 2-4 weeks. If not then change med.

You should get off the SSRI before you get addicted, that stuff is horrible.

 

[BigD9795]

You should get off the SSRI before you get addicted, that stuff is horrible.

It’s a catch 22. I’m starting to get better sleep. And I know it’s helping that. Sleep has been killing everything but I am working with the doc to get a better plan.

 

[LevButlerov]

It’s a catch 22. I’m starting to get better sleep. And I know it’s helping that. Sleep has been killing everything but I am working with the doc to get a better plan.

better sleep sure but those positives are temporary, they will go away fast.

 

[BigD9795]

Legs A (Quad Focused)

Fasted Weight: 220.9

Day 2 of hotel gym. A little harder to get the leg work in but found options and made it challenging. It’s interesting how some machines feel completely different and sometimes more challenging go g than what you’re used to using. Different pully systems definitely change things some. Nutrition is staying on point so far. Today may be a challenge since I won’t be near my hotel room to get to my food I brought and won’t have a cooler with me to take anything. So will make the best choice available. Definitely feeling fuller and still feeling good.

Seated Leg Curls
1x16x180
1x15x180
1x14x180

Leg Extensions
1x15x205
1x14x205
1x12x205

Machine Leg Press
1x16x360
1x15x360
1x15x360

DB Goblet Squat
1x15x75
1x14x75
1x12x75

DB RDL’s
1x15x60
1x14x60
1x13x60

Machine Adductors
1x15x200
1x13x200

Leg Press Machine Calf Raises
1x15x360
1x14x360
1x13x360

No Cardio Today

 

[BigD9795]

better sleep sure but those positives are temporary, they will go away fast.

I don’t plan to stay in this med for very long. Or the sleep med. I do t like taking any meds at all.

 

[ballin2504]

PULL Day

Took a bit to get going this morning. Sleep quality wasn't great and still working on that solution. Was tired today, but most lifts didn't suffer and still feeling stronger. Weight is trending up and feeling fuller for sure. The wife said I am definitely physically thicker/bigger. Putting in the work and enjoying the process.

Weight this morning: 218.5

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x11x70.4
1x10x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x10x88
1x9x88
1x8x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x10x192

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x10x187
1x9x187
1x8x187

Wide Grip Lat Cable Pulldowns
1x11x170
1x10x170

Dumbbell Kelso Shrugs
1x12x70
1x11x70
1x10x70

Standing Dual Cable Bicep Curls
1x15x40
1x12x40
1x12x40

Standing Straight Bar Cable Curls
1x11x65
1x10x65
1x10x65

Abs: Machine Crunches
4x15x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 116 bpm

@BigD9795 awesome work on the training day man you’re really putting in some great work. Keep it up big guy.

 

[LevButlerov]

Legs A (Quad Focused)

Fasted Weight: 220.9

Day 2 of hotel gym. A little harder to get the leg work in but found options and made it challenging. It’s interesting how some machines feel completely different and sometimes more challenging go g than what you’re used to using. Different pully systems definitely change things some. Nutrition is staying on point so far. Today may be a challenge since I won’t be near my hotel room to get to my food I brought and won’t have a cooler with me to take anything. So will make the best choice available. Definitely feeling fuller and still feeling good.

Seated Leg Curls
1x16x180
1x15x180
1x14x180

Leg Extensions
1x15x205
1x14x205
1x12x205

Machine Leg Press
1x16x360
1x15x360
1x15x360

DB Goblet Squat
1x15x75
1x14x75
1x12x75

DB RDL’s
1x15x60
1x14x60
1x13x60

Machine Adductors
1x15x200
1x13x200

Leg Press Machine Calf Raises
1x15x360
1x14x360
1x13x360

No Cardio Today

Hotel room but you pumped the legs hard I see

I don’t plan to stay in this med for very long. Or the sleep med. I do t like taking any meds at all.

You shouldn't be on SSRIs period, trust me you will not be able to get off the longer you stay on. that stuff messes up your brain serotonin levels too much. You're better off using 5htp and other natty meds.

 

[BigD9795]

PUSH Day

Got about 6 hours of sleep last night. Had a good push day anyway. Weight seems to be stabilizing.

Fasted Weight: 219.4

Standing Cable Lateral Raises
1x15x25 1 RIR
1x14x25 1 RIR
1x12x25 1 RIR
1x11x25 0 RIR

Hammer Strength ISO Plate Loaded Incline Bench Press
1x11x90 1 RIR
1x9x90 1 RIR
1x8x90 0 RIR

Hammer strength Incline Bench Press
1x12x90 1 RIR
1x10x90 1 RIR
1x8x90 0 RIR

Standing Cable Crossover Fly's
1x15x67 1 RIR
1x13x67 0 RIR

Standing Reverse Cable Fly's
1x15x23 1 RIR
1x13x23 1 RIR
1x11x23 0 RIR

Standing WG EZ Bar Upright Rows
1x12x90 1 RIR
1x11x90 0 RIR

Overhead Triceps Cable Extensions
1x15x65 1 RIR
1x13x65 1 RIR
1x11x65 0 RIR

30% Incline EZ Bar French Press
1x12x75 1 RIR
1x11x75 0 RIR

AB Crunch Machine
4x20x335

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 131 bpm

 

[LevButlerov]

PUSH Day

Got about 6 hours of sleep last night. Had a good push day anyway. Weight seems to be stabilizing.

Fasted Weight: 219.4

Standing Cable Lateral Raises
1x15x25 1 RIR
1x14x25 1 RIR
1x12x25 1 RIR
1x11x25 0 RIR

Hammer Strength ISO Plate Loaded Incline Bench Press
1x11x90 1 RIR
1x9x90 1 RIR
1x8x90 0 RIR

Hammer strength Incline Bench Press
1x12x90 1 RIR
1x10x90 1 RIR
1x8x90 0 RIR

Standing Cable Crossover Fly's
1x15x67 1 RIR
1x13x67 0 RIR

Standing Reverse Cable Fly's
1x15x23 1 RIR
1x13x23 1 RIR
1x11x23 0 RIR

Standing WG EZ Bar Upright Rows
1x12x90 1 RIR
1x11x90 0 RIR

Overhead Triceps Cable Extensions
1x15x65 1 RIR
1x13x65 1 RIR
1x11x65 0 RIR

30% Incline EZ Bar French Press
1x12x75 1 RIR
1x11x75 0 RIR

AB Crunch Machine
4x20x335

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 131 bpm

Really a lot of volume, I think you need more gear whats your TRT now?

 

[stevesmi]

PUSH Day

Got about 6 hours of sleep last night. Had a good push day anyway. Weight seems to be stabilizing.

Fasted Weight: 219.4

Standing Cable Lateral Raises
1x15x25 1 RIR
1x14x25 1 RIR
1x12x25 1 RIR
1x11x25 0 RIR

Hammer Strength ISO Plate Loaded Incline Bench Press
1x11x90 1 RIR
1x9x90 1 RIR
1x8x90 0 RIR

Hammer strength Incline Bench Press
1x12x90 1 RIR
1x10x90 1 RIR
1x8x90 0 RIR

Standing Cable Crossover Fly's
1x15x67 1 RIR
1x13x67 0 RIR

Standing Reverse Cable Fly's
1x15x23 1 RIR
1x13x23 1 RIR
1x11x23 0 RIR

Standing WG EZ Bar Upright Rows
1x12x90 1 RIR
1x11x90 0 RIR

Overhead Triceps Cable Extensions
1x15x65 1 RIR
1x13x65 1 RIR
1x11x65 0 RIR

30% Incline EZ Bar French Press
1x12x75 1 RIR
1x11x75 0 RIR

AB Crunch Machine
4x20x335

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 131 bpm

@BigD9795 nice job on the volume! its kicking ass and taking names. A++ all around

 

[BodyMonster34]

PUSH Day

Got about 6 hours of sleep last night. Had a good push day anyway. Weight seems to be stabilizing.

Fasted Weight: 219.4

Standing Cable Lateral Raises
1x15x25 1 RIR
1x14x25 1 RIR
1x12x25 1 RIR
1x11x25 0 RIR

Hammer Strength ISO Plate Loaded Incline Bench Press
1x11x90 1 RIR
1x9x90 1 RIR
1x8x90 0 RIR

Hammer strength Incline Bench Press
1x12x90 1 RIR
1x10x90 1 RIR
1x8x90 0 RIR

Standing Cable Crossover Fly's
1x15x67 1 RIR
1x13x67 0 RIR

Standing Reverse Cable Fly's
1x15x23 1 RIR
1x13x23 1 RIR
1x11x23 0 RIR

Standing WG EZ Bar Upright Rows
1x12x90 1 RIR
1x11x90 0 RIR

Overhead Triceps Cable Extensions
1x15x65 1 RIR
1x13x65 1 RIR
1x11x65 0 RIR

30% Incline EZ Bar French Press
1x12x75 1 RIR
1x11x75 0 RIR

AB Crunch Machine
4x20x335

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 131 bpm

@BigD9795 bro 6 hours like a ton of sleep. i lucky to get 2-3 hours max. wife always riding me

 

[Mobster]

PUSH Day

Got about 6 hours of sleep last night. Had a good push day anyway. Weight seems to be stabilizing.

Fasted Weight: 219.4

Standing Cable Lateral Raises
1x15x25 1 RIR
1x14x25 1 RIR
1x12x25 1 RIR
1x11x25 0 RIR

Hammer Strength ISO Plate Loaded Incline Bench Press
1x11x90 1 RIR
1x9x90 1 RIR
1x8x90 0 RIR

Hammer strength Incline Bench Press
1x12x90 1 RIR
1x10x90 1 RIR
1x8x90 0 RIR

Standing Cable Crossover Fly's
1x15x67 1 RIR
1x13x67 0 RIR

Standing Reverse Cable Fly's
1x15x23 1 RIR
1x13x23 1 RIR
1x11x23 0 RIR

Standing WG EZ Bar Upright Rows
1x12x90 1 RIR
1x11x90 0 RIR

Overhead Triceps Cable Extensions
1x15x65 1 RIR
1x13x65 1 RIR
1x11x65 0 RIR

30% Incline EZ Bar French Press
1x12x75 1 RIR
1x11x75 0 RIR

AB Crunch Machine
4x20x335

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 131 bpm

Was that enough to feel rested?

 

[ceo]

PUSH Day

Got about 6 hours of sleep last night. Had a good push day anyway. Weight seems to be stabilizing.

Fasted Weight: 219.4

Standing Cable Lateral Raises
1x15x25 1 RIR
1x14x25 1 RIR
1x12x25 1 RIR
1x11x25 0 RIR

Hammer Strength ISO Plate Loaded Incline Bench Press
1x11x90 1 RIR
1x9x90 1 RIR
1x8x90 0 RIR

Hammer strength Incline Bench Press
1x12x90 1 RIR
1x10x90 1 RIR
1x8x90 0 RIR

Standing Cable Crossover Fly's
1x15x67 1 RIR
1x13x67 0 RIR

Standing Reverse Cable Fly's
1x15x23 1 RIR
1x13x23 1 RIR
1x11x23 0 RIR

Standing WG EZ Bar Upright Rows
1x12x90 1 RIR
1x11x90 0 RIR

Overhead Triceps Cable Extensions
1x15x65 1 RIR
1x13x65 1 RIR
1x11x65 0 RIR

30% Incline EZ Bar French Press
1x12x75 1 RIR
1x11x75 0 RIR

AB Crunch Machine
4x20x335

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 131 bpm

@BigD9795 bros standing cable crossover fly's is a solid one. also like the overhead triceps cable extensions. very good training

 

[ROIDDERS]

PUSH Day

Got about 6 hours of sleep last night. Had a good push day anyway. Weight seems to be stabilizing.

Fasted Weight: 219.4

Standing Cable Lateral Raises
1x15x25 1 RIR
1x14x25 1 RIR
1x12x25 1 RIR
1x11x25 0 RIR

Hammer Strength ISO Plate Loaded Incline Bench Press
1x11x90 1 RIR
1x9x90 1 RIR
1x8x90 0 RIR

Hammer strength Incline Bench Press
1x12x90 1 RIR
1x10x90 1 RIR
1x8x90 0 RIR

Standing Cable Crossover Fly's
1x15x67 1 RIR
1x13x67 0 RIR

Standing Reverse Cable Fly's
1x15x23 1 RIR
1x13x23 1 RIR
1x11x23 0 RIR

Standing WG EZ Bar Upright Rows
1x12x90 1 RIR
1x11x90 0 RIR

Overhead Triceps Cable Extensions
1x15x65 1 RIR
1x13x65 1 RIR
1x11x65 0 RIR

30% Incline EZ Bar French Press
1x12x75 1 RIR
1x11x75 0 RIR

AB Crunch Machine
4x20x335

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 131 bpm

@BigD9795 good work on the training. it is looking outstanding. the overhead triceps cable extensions are also fantastic

 

[Ulter]

PUSH Day

Got about 6 hours of sleep last night. Had a good push day anyway. Weight seems to be stabilizing.

Fasted Weight: 219.4

Standing Cable Lateral Raises
1x15x25 1 RIR
1x14x25 1 RIR
1x12x25 1 RIR
1x11x25 0 RIR

Hammer Strength ISO Plate Loaded Incline Bench Press
1x11x90 1 RIR
1x9x90 1 RIR
1x8x90 0 RIR

Hammer strength Incline Bench Press
1x12x90 1 RIR
1x10x90 1 RIR
1x8x90 0 RIR

Standing Cable Crossover Fly's
1x15x67 1 RIR
1x13x67 0 RIR

Standing Reverse Cable Fly's
1x15x23 1 RIR
1x13x23 1 RIR
1x11x23 0 RIR

Standing WG EZ Bar Upright Rows
1x12x90 1 RIR
1x11x90 0 RIR

Overhead Triceps Cable Extensions
1x15x65 1 RIR
1x13x65 1 RIR
1x11x65 0 RIR

30% Incline EZ Bar French Press
1x12x75 1 RIR
1x11x75 0 RIR

AB Crunch Machine
4x20x335

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 131 bpm

nice volume and iron training. i like how you hit 3 sets consistent. then finish up with some core and cardio @BigD9795

 

[2Thick]

PUSH Day

Got about 6 hours of sleep last night. Had a good push day anyway. Weight seems to be stabilizing.

Fasted Weight: 219.4

Standing Cable Lateral Raises
1x15x25 1 RIR
1x14x25 1 RIR
1x12x25 1 RIR
1x11x25 0 RIR

Hammer Strength ISO Plate Loaded Incline Bench Press
1x11x90 1 RIR
1x9x90 1 RIR
1x8x90 0 RIR

Hammer strength Incline Bench Press
1x12x90 1 RIR
1x10x90 1 RIR
1x8x90 0 RIR

Standing Cable Crossover Fly's
1x15x67 1 RIR
1x13x67 0 RIR

Standing Reverse Cable Fly's
1x15x23 1 RIR
1x13x23 1 RIR
1x11x23 0 RIR

Standing WG EZ Bar Upright Rows
1x12x90 1 RIR
1x11x90 0 RIR

Overhead Triceps Cable Extensions
1x15x65 1 RIR
1x13x65 1 RIR
1x11x65 0 RIR

30% Incline EZ Bar French Press
1x12x75 1 RIR
1x11x75 0 RIR

AB Crunch Machine
4x20x335

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 131 bpm

@BigD9795 sorry about the bad sleep. standing cable crossover fly's. that is on point and finishing with abs hell yeah

 

[BigD9795]

Really a lot of volume, I think you need more gear whats your TRT now?

I’m on cycle. 500 test/wk and 350 primo/wk.

 

[ballin2504]

PUSH Day

Got about 6 hours of sleep last night. Had a good push day anyway. Weight seems to be stabilizing.

Fasted Weight: 219.4

Standing Cable Lateral Raises
1x15x25 1 RIR
1x14x25 1 RIR
1x12x25 1 RIR
1x11x25 0 RIR

Hammer Strength ISO Plate Loaded Incline Bench Press
1x11x90 1 RIR
1x9x90 1 RIR
1x8x90 0 RIR

Hammer strength Incline Bench Press
1x12x90 1 RIR
1x10x90 1 RIR
1x8x90 0 RIR

Standing Cable Crossover Fly's
1x15x67 1 RIR
1x13x67 0 RIR

Standing Reverse Cable Fly's
1x15x23 1 RIR
1x13x23 1 RIR
1x11x23 0 RIR

Standing WG EZ Bar Upright Rows
1x12x90 1 RIR
1x11x90 0 RIR

Overhead Triceps Cable Extensions
1x15x65 1 RIR
1x13x65 1 RIR
1x11x65 0 RIR

30% Incline EZ Bar French Press
1x12x75 1 RIR
1x11x75 0 RIR

AB Crunch Machine
4x20x335

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 131 bpm

@BigD9795 looks like he got a really good training session and glad to see you got some cardio. That’s the perfect place for fat burning to keep your average heart rate.

 

[BigD9795]

PULL Day

Good workout today!

Weight this morning: 219.6

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x11x70.4
1x10x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x10x88
1x9x88
1x8x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x10x192

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x11x187
1x10x187
1x9x187

Wide Grip Lat Cable Pulldowns
1x14x170
1x12x170
1x11x170

Dumbbell Kelso Shrugs
1x114x70
1x112x70
1x11x70

Standing Dual Cable Bicep Curls
1x12x43
1x11x43
1x10x43

Standing Straight Bar Cable Curls
1x13x65
1x12x65
1x10x65

Abs: Machine Crunches
4x20x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 130 bpm

 

[Masonic Bodybuilder]

Crushing it brother. Even without getting a full sleep.

 

[LevButlerov]

I’m on cycle. 500 test/wk and 350 primo/wk.

I missed this I thought you were on TRT in the start, 20 pages later I missed the game sorry!
@BigD9795 you should drop in some HGH

 

[LevButlerov]

PULL Day

Good workout today!

Weight this morning: 219.6

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Straight Arm Cable Pullover (Lat Prayers)
1x12x70.4
1x11x70.4
1x10x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x10x88
1x9x88
1x8x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x10x192

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x11x187
1x10x187
1x9x187

Wide Grip Lat Cable Pulldowns
1x14x170
1x12x170
1x11x170

Dumbbell Kelso Shrugs
1x114x70
1x112x70
1x11x70

Standing Dual Cable Bicep Curls
1x12x43
1x11x43
1x10x43

Standing Straight Bar Cable Curls
1x13x65
1x12x65
1x10x65

Abs: Machine Crunches
4x20x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 130 bpm

This is good volume for your cycle level

 

[BigD9795]

I missed this I thought you were on TRT in the start, 20 pages later I missed the game sorry!
@BigD9795 you should drop in some HGH

I have. 2iu’s every night before bed time.

 

[LevButlerov]

I have. 2iu’s every night before bed time.

make that 3

 

[BigD9795]

Leg B Day (Hamstring Focused)

Sleep has been abysmal this week for the most part. My dad has been having some pretty big medical issues and having to take care of things with him. New meds have caused some water retention so everything is a little out of rythm where weight is concerned. But no matter, keep putting in the work.

Fasting Weight: 220

Seated Leg Curls
1x15x180
1x14x180
1x11x180

Leg Extensions
1x15x205
1x13x205
1x12x205

Raised Front Foot DB Split Squats
1x15x50
1x14x50
1x13x50
1x12x50

Leg Press (Foot Placement High and Wide)
1x17x460
1x16x460
1x14x460

Reverse Lunges
1x15x40
1x14x40
1x12x40

Machine Hip Adductors
Double Rest/Pause sets - 20 sec. rest
1x20x185
1x18x185
1x16x185

Leg Press Machine Calf Presses
1x13x600
1x12x600
1x11x600

Ab Crunch Machine
4x20x335

No cardio on leg days moving forward. Moving that to rest days.

 

[LevButlerov]

Leg B Day (Hamstring Focused)

Sleep has been abysmal this week for the most part. My dad has been having some pretty big medical issues and having to take care of things with him. New meds have caused some water retention so everything is a little out of rythm where weight is concerned. But no matter, keep putting in the work.

Fasting Weight: 220

Seated Leg Curls
1x15x180
1x14x180
1x11x180

Leg Extensions
1x15x205
1x13x205
1x12x205

Raised Front Foot DB Split Squats
1x15x50
1x14x50
1x13x50
1x12x50

Leg Press (Foot Placement High and Wide)
1x17x460
1x16x460
1x14x460

Reverse Lunges
1x15x40
1x14x40
1x12x40

Machine Hip Adductors
Double Rest/Pause sets - 20 sec. rest
1x20x185
1x18x185
1x16x185

Leg Press Machine Calf Presses
1x13x600
1x12x600
1x11x600

Ab Crunch Machine
4x20x335

No cardio on leg days moving forward. Moving that to rest days.

sorry about your dad, what issue happened with his meds?

 

[stevesmi]

Leg B Day (Hamstring Focused)

Sleep has been abysmal this week for the most part. My dad has been having some pretty big medical issues and having to take care of things with him. New meds have caused some water retention so everything is a little out of rythm where weight is concerned. But no matter, keep putting in the work.

Fasting Weight: 220

Seated Leg Curls
1x15x180
1x14x180
1x11x180

Leg Extensions
1x15x205
1x13x205
1x12x205

Raised Front Foot DB Split Squats
1x15x50
1x14x50
1x13x50
1x12x50

Leg Press (Foot Placement High and Wide)
1x17x460
1x16x460
1x14x460

Reverse Lunges
1x15x40
1x14x40
1x12x40

Machine Hip Adductors
Double Rest/Pause sets - 20 sec. rest
1x20x185
1x18x185
1x16x185

Leg Press Machine Calf Presses
1x13x600
1x12x600
1x11x600

Ab Crunch Machine
4x20x335

No cardio on leg days moving forward. Moving that to rest days.

This is some amazing volume for sure. @BigD9795 looking forward to seeing what kind of results you can get. its gonna be amazing

 

[BodyMonster34]

Leg B Day (Hamstring Focused)

Sleep has been abysmal this week for the most part. My dad has been having some pretty big medical issues and having to take care of things with him. New meds have caused some water retention so everything is a little out of rythm where weight is concerned. But no matter, keep putting in the work.

Fasting Weight: 220

Seated Leg Curls
1x15x180
1x14x180
1x11x180

Leg Extensions
1x15x205
1x13x205
1x12x205

Raised Front Foot DB Split Squats
1x15x50
1x14x50
1x13x50
1x12x50

Leg Press (Foot Placement High and Wide)
1x17x460
1x16x460
1x14x460

Reverse Lunges
1x15x40
1x14x40
1x12x40

Machine Hip Adductors
Double Rest/Pause sets - 20 sec. rest
1x20x185
1x18x185
1x16x185

Leg Press Machine Calf Presses
1x13x600
1x12x600
1x11x600

Ab Crunch Machine
4x20x335

No cardio on leg days moving forward. Moving that to rest days.

bro good one. i like how you finish with abs. that good for core @BigD9795

 

[2Thick]

Leg B Day (Hamstring Focused)

Sleep has been abysmal this week for the most part. My dad has been having some pretty big medical issues and having to take care of things with him. New meds have caused some water retention so everything is a little out of rythm where weight is concerned. But no matter, keep putting in the work.

Fasting Weight: 220

Seated Leg Curls
1x15x180
1x14x180
1x11x180

Leg Extensions
1x15x205
1x13x205
1x12x205

Raised Front Foot DB Split Squats
1x15x50
1x14x50
1x13x50
1x12x50

Leg Press (Foot Placement High and Wide)
1x17x460
1x16x460
1x14x460

Reverse Lunges
1x15x40
1x14x40
1x12x40

Machine Hip Adductors
Double Rest/Pause sets - 20 sec. rest
1x20x185
1x18x185
1x16x185

Leg Press Machine Calf Presses
1x13x600
1x12x600
1x11x600

Ab Crunch Machine
4x20x335

No cardio on leg days moving forward. Moving that to rest days.

@BigD9795reverse lunges and machine hip adductors are amazing. great work on both. keep the grind going !

 

[Ulter]

Leg B Day (Hamstring Focused)

Sleep has been abysmal this week for the most part. My dad has been having some pretty big medical issues and having to take care of things with him. New meds have caused some water retention so everything is a little out of rythm where weight is concerned. But no matter, keep putting in the work.

Fasting Weight: 220

Seated Leg Curls
1x15x180
1x14x180
1x11x180

Leg Extensions
1x15x205
1x13x205
1x12x205

Raised Front Foot DB Split Squats
1x15x50
1x14x50
1x13x50
1x12x50

Leg Press (Foot Placement High and Wide)
1x17x460
1x16x460
1x14x460

Reverse Lunges
1x15x40
1x14x40
1x12x40

Machine Hip Adductors
Double Rest/Pause sets - 20 sec. rest
1x20x185
1x18x185
1x16x185

Leg Press Machine Calf Presses
1x13x600
1x12x600
1x11x600

Ab Crunch Machine
4x20x335

No cardio on leg days moving forward. Moving that to rest days.

@BigD9795 looks good man. the machine hip adductors is outstanding. i can't wait to see your results

 

[Pigsy]

Nice work brother

 

[ROIDDERS]

Leg B Day (Hamstring Focused)

Sleep has been abysmal this week for the most part. My dad has been having some pretty big medical issues and having to take care of things with him. New meds have caused some water retention so everything is a little out of rythm where weight is concerned. But no matter, keep putting in the work.

Fasting Weight: 220

Seated Leg Curls
1x15x180
1x14x180
1x11x180

Leg Extensions
1x15x205
1x13x205
1x12x205

Raised Front Foot DB Split Squats
1x15x50
1x14x50
1x13x50
1x12x50

Leg Press (Foot Placement High and Wide)
1x17x460
1x16x460
1x14x460

Reverse Lunges
1x15x40
1x14x40
1x12x40

Machine Hip Adductors
Double Rest/Pause sets - 20 sec. rest
1x20x185
1x18x185
1x16x185

Leg Press Machine Calf Presses
1x13x600
1x12x600
1x11x600

Ab Crunch Machine
4x20x335

No cardio on leg days moving forward. Moving that to rest days.

this is some good training.@BigD9795 the sets and reps look amazing. keep up the grind!

 

[ceo]

Leg B Day (Hamstring Focused)

Sleep has been abysmal this week for the most part. My dad has been having some pretty big medical issues and having to take care of things with him. New meds have caused some water retention so everything is a little out of rythm where weight is concerned. But no matter, keep putting in the work.

Fasting Weight: 220

Seated Leg Curls
1x15x180
1x14x180
1x11x180

Leg Extensions
1x15x205
1x13x205
1x12x205

Raised Front Foot DB Split Squats
1x15x50
1x14x50
1x13x50
1x12x50

Leg Press (Foot Placement High and Wide)
1x17x460
1x16x460
1x14x460

Reverse Lunges
1x15x40
1x14x40
1x12x40

Machine Hip Adductors
Double Rest/Pause sets - 20 sec. rest
1x20x185
1x18x185
1x16x185

Leg Press Machine Calf Presses
1x13x600
1x12x600
1x11x600

Ab Crunch Machine
4x20x335

No cardio on leg days moving forward. Moving that to rest days.

@BigD9795 bros this a nice one. the leg press and reverse lunges are looking solid. the leg press machine also on point

 

[RoySimpson]

Leg B Day (Hamstring Focused)

Sleep has been abysmal this week for the most part. My dad has been having some pretty big medical issues and having to take care of things with him. New meds have caused some water retention so everything is a little out of rythm where weight is concerned. But no matter, keep putting in the work.

Fasting Weight: 220

Seated Leg Curls
1x15x180
1x14x180
1x11x180

Leg Extensions
1x15x205
1x13x205
1x12x205

Raised Front Foot DB Split Squats
1x15x50
1x14x50
1x13x50
1x12x50

Leg Press (Foot Placement High and Wide)
1x17x460
1x16x460
1x14x460

Reverse Lunges
1x15x40
1x14x40
1x12x40

Machine Hip Adductors
Double Rest/Pause sets - 20 sec. rest
1x20x185
1x18x185
1x16x185

Leg Press Machine Calf Presses
1x13x600
1x12x600
1x11x600

Ab Crunch Machine
4x20x335

No cardio on leg days moving forward. Moving that to rest days.

@BigD9795 solid leg work right here!

 

[Mobster]

Leg B Day (Hamstring Focused)

Sleep has been abysmal this week for the most part. My dad has been having some pretty big medical issues and having to take care of things with him. New meds have caused some water retention so everything is a little out of rythm where weight is concerned. But no matter, keep putting in the work.

Fasting Weight: 220

Seated Leg Curls
1x15x180
1x14x180
1x11x180

Leg Extensions
1x15x205
1x13x205
1x12x205

Raised Front Foot DB Split Squats
1x15x50
1x14x50
1x13x50
1x12x50

Leg Press (Foot Placement High and Wide)
1x17x460
1x16x460
1x14x460

Reverse Lunges
1x15x40
1x14x40
1x12x40

Machine Hip Adductors
Double Rest/Pause sets - 20 sec. rest
1x20x185
1x18x185
1x16x185

Leg Press Machine Calf Presses
1x13x600
1x12x600
1x11x600

Ab Crunch Machine
4x20x335

No cardio on leg days moving forward. Moving that to rest days.

Hope your dad is ok

 

[ballin2504]

Leg B Day (Hamstring Focused)

Sleep has been abysmal this week for the most part. My dad has been having some pretty big medical issues and having to take care of things with him. New meds have caused some water retention so everything is a little out of rythm where weight is concerned. But no matter, keep putting in the work.

Fasting Weight: 220

Seated Leg Curls
1x15x180
1x14x180
1x11x180

Leg Extensions
1x15x205
1x13x205
1x12x205

Raised Front Foot DB Split Squats
1x15x50
1x14x50
1x13x50
1x12x50

Leg Press (Foot Placement High and Wide)
1x17x460
1x16x460
1x14x460

Reverse Lunges
1x15x40
1x14x40
1x12x40

Machine Hip Adductors
Double Rest/Pause sets - 20 sec. rest
1x20x185
1x18x185
1x16x185

Leg Press Machine Calf Presses
1x13x600
1x12x600
1x11x600

Ab Crunch Machine
4x20x335

No cardio on leg days moving forward. Moving that to rest days.

@BigD9795 i’m sorry to hear about your dad‘s health issues. I’ll be praying for him on the other hand. It looks like you got a good leg workout in way to go man.

 

[Noah Wixx]

Leg B Day (Hamstring Focused)

Sleep has been abysmal this week for the most part. My dad has been having some pretty big medical issues and having to take care of things with him. New meds have caused some water retention so everything is a little out of rythm where weight is concerned. But no matter, keep putting in the work.

Fasting Weight: 220

Seated Leg Curls
1x15x180
1x14x180
1x11x180

Leg Extensions
1x15x205
1x13x205
1x12x205

Raised Front Foot DB Split Squats
1x15x50
1x14x50
1x13x50
1x12x50

Leg Press (Foot Placement High and Wide)
1x17x460
1x16x460
1x14x460

Reverse Lunges
1x15x40
1x14x40
1x12x40

Machine Hip Adductors
Double Rest/Pause sets - 20 sec. rest
1x20x185
1x18x185
1x16x185

Leg Press Machine Calf Presses
1x13x600
1x12x600
1x11x600

Ab Crunch Machine
4x20x335

No cardio on leg days moving forward. Moving that to rest days.

Sorry about your dad i hope the situation improves for him and you brother

 

[BigD9795]

sorry about your dad, what issue happened with his meds?

He's 87 and just not as there cognitively as he used to be. He has already suffered a mini stroke a few years agoa nd we think that he had another one. I am not even sure he is consistently taking his meds like he should either. But we are having to try to find ways to keep him independent as long as possible. He is not getting proper nutrition which is the biggest part of the problem.

 

[BigD9795]

Legs A (Quad Focused)

Fasted Weight: 223.6

Swapped out my rest day today with my leg day yesterday because i was out of town for work. Was at a conference center that refused to allow me to bring in any outside food or drinks. Made things VERY difficult to stay dialed in on macros the last two days. Made the best of the situation and back on track 100% today. I always hate a break in the normal routine. I don't know how you guys that travel all the time do it.

Good leg day. Have a lot going on with new meds and things to treat my insomnia. New med is making the hunger go into overdrive. Annoying. Retaining some water as a result of a new med and things are a little out of whack with the weight, but still just pushing forward and putting in the work. Been feeling a bit worn down the last week. Could also be from getting used to the meds. Weights have stayed steady but reps are down a bit. Hope to get this stuff stabilized and the insomnia under control soon.

Seated Leg Curls
1x15x180
1x13x180
1x12x180

Leg Extensions
1x15x205
1x13x205
1x12x205

Hack Squat
1x12x185
1x11x185
1x10x185

Leg Press
1x12x475
1x11x475
1x10x475

Raised Front Foot DB Split Squats
1x15x50
1x14x50

Machine Adductors
1x15x200
1x13x200

Leg Press Calf Presses
1x13x600
1x12x600
1x12x600

No Cardio Today

 

[LevButlerov]

He's 87 and just not as there cognitively as he used to be. He has already suffered a mini stroke a few years agoa nd we think that he had another one. I am not even sure he is consistently taking his meds like he should either. But we are having to try to find ways to keep him independent as long as possible. He is not getting proper nutrition which is the biggest part of the problem.

sorry to hear this, I hope things workout for the better with this situation for you.

Legs A (Quad Focused)

Fasted Weight: 223.6

Swapped out my rest day today with my leg day yesterday because i was out of town for work. Was at a conference center that refused to allow me to bring in any outside food or drinks. Made things VERY difficult to stay dialed in on macros the last two days. Made the best of the situation and back on track 100% today. I always hate a break in the normal routine. I don't know how you guys that travel all the time do it.

Good leg day. Have a lot going on with new meds and things to treat my insomnia. New med is making the hunger go into overdrive. Annoying. Retaining some water as a result of a new med and things are a little out of whack with the weight, but still just pushing forward and putting in the work. Been feeling a bit worn down the last week. Could also be from getting used to the meds. Weights have stayed steady but reps are down a bit. Hope to get this stuff stabilized and the insomnia under control soon.

Seated Leg Curls
1x15x180
1x13x180
1x12x180

Leg Extensions
1x15x205
1x13x205
1x12x205

Hack Squat
1x12x185
1x11x185
1x10x185

Leg Press
1x12x475
1x11x475
1x10x475

Raised Front Foot DB Split Squats
1x15x50
1x14x50

Machine Adductors
1x15x200
1x13x200

Leg Press Calf Presses
1x13x600
1x12x600
1x12x600

No Cardio Today

Solid leg session, especially holding steady on weights even with travel, bad sleep, and the med changes. Hack squats and leg press both looked strong, depth and control stand out even with reps dipping slightly. Split squats with 50s after all that pressing shows good balance and stability. Food being off at the conference definitely makes the pump feel different, but you handled it right by just locking back in today. Once your sleep evens out those reps will climb back quick. @BigD9795

 

[BigD9795]

PULL Day

Today was a bit rough. Lack of quality sleep is taking its toll. Grinded it out anyway.

Weight this morning: 225.9

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Intensifier: Double Rest/Pause Sets on ALL BACK Exercises. 20 Second Rests.

Straight Arm Cable Pullover (Lat Prayers)
1x13x70.4
1x10x70.4
1x8x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x11x88
1x10x88
1x8x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x9x192

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x12x187
1x10x187
1x8x187

Wide Grip Lat Cable Pulldowns
1x12x170
1x9x170
1x7x170

Hammer Strength Plate-Loaded Shrugs
1x14x90 per arm
1x12x90 per arm
1x11x90 per arm

Standing Dual Cable Bicep Curls
1x12x37
1x11x37
1x9x37

Standing Straight Bar Cable Curls
1x12x65
1x11x65
1x10x65

Abs: Machine Crunches
4x20x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 121 bpm

 

[LevButlerov]

PULL Day

Today was a bit rough. Lack of quality sleep is taking its toll. Grinded it out anyway.

Weight this morning: 225.9

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Intensifier: Double Rest/Pause Sets on ALL BACK Exercises. 20 Second Rests.

Straight Arm Cable Pullover (Lat Prayers)
1x13x70.4
1x10x70.4
1x8x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x11x88
1x10x88
1x8x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x9x192

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x12x187
1x10x187
1x8x187

Wide Grip Lat Cable Pulldowns
1x12x170
1x9x170
1x7x170

Hammer Strength Plate-Loaded Shrugs
1x14x90 per arm
1x12x90 per arm
1x11x90 per arm

Standing Dual Cable Bicep Curls
1x12x37
1x11x37
1x9x37

Standing Straight Bar Cable Curls
1x12x65
1x11x65
1x10x65

Abs: Machine Crunches
4x20x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 121 bpm

You look very good in pics Sleep dragging you down but you still pushed through heavy pulls with rest pause work on every back move, that’s serious intensity. Rows and pulldowns stayed in strong rep ranges even with short breaks, so the back got hammered from every angle. Shrugs and curls rounded it off solid, and finishing with abs plus cardio shows you’re still covering all bases. Clean effort on a rough day, recovery tonight will matter more than the numbers.

 

[stevesmi]

PULL Day

Today was a bit rough. Lack of quality sleep is taking its toll. Grinded it out anyway.

Weight this morning: 225.9

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Intensifier: Double Rest/Pause Sets on ALL BACK Exercises. 20 Second Rests.

Straight Arm Cable Pullover (Lat Prayers)
1x13x70.4
1x10x70.4
1x8x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x11x88
1x10x88
1x8x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x9x192

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x12x187
1x10x187
1x8x187

Wide Grip Lat Cable Pulldowns
1x12x170
1x9x170
1x7x170

Hammer Strength Plate-Loaded Shrugs
1x14x90 per arm
1x12x90 per arm
1x11x90 per arm

Standing Dual Cable Bicep Curls
1x12x37
1x11x37
1x9x37

Standing Straight Bar Cable Curls
1x12x65
1x11x65
1x10x65

Abs: Machine Crunches
4x20x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 121 bpm

@BigD9795 you are doing great. the hammer strength plated loaded shrugs ar a great way to build traps

 

[BodyMonster34]

PULL Day

Today was a bit rough. Lack of quality sleep is taking its toll. Grinded it out anyway.

Weight this morning: 225.9

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Intensifier: Double Rest/Pause Sets on ALL BACK Exercises. 20 Second Rests.

Straight Arm Cable Pullover (Lat Prayers)
1x13x70.4
1x10x70.4
1x8x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x11x88
1x10x88
1x8x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x9x192

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x12x187
1x10x187
1x8x187

Wide Grip Lat Cable Pulldowns
1x12x170
1x9x170
1x7x170

Hammer Strength Plate-Loaded Shrugs
1x14x90 per arm
1x12x90 per arm
1x11x90 per arm

Standing Dual Cable Bicep Curls
1x12x37
1x11x37
1x9x37

Standing Straight Bar Cable Curls
1x12x65
1x11x65
1x10x65

Abs: Machine Crunches
4x20x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 121 bpm

bro this is a good training program. i like it. make sure you hammer it again @BigD9795

 

[Mobster]

Why aren't you getting quality sleep?

 

[Ulter]

PULL Day

Today was a bit rough. Lack of quality sleep is taking its toll. Grinded it out anyway.

Weight this morning: 225.9

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Intensifier: Double Rest/Pause Sets on ALL BACK Exercises. 20 Second Rests.

Straight Arm Cable Pullover (Lat Prayers)
1x13x70.4
1x10x70.4
1x8x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x11x88
1x10x88
1x8x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x9x192

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x12x187
1x10x187
1x8x187

Wide Grip Lat Cable Pulldowns
1x12x170
1x9x170
1x7x170

Hammer Strength Plate-Loaded Shrugs
1x14x90 per arm
1x12x90 per arm
1x11x90 per arm

Standing Dual Cable Bicep Curls
1x12x37
1x11x37
1x9x37

Standing Straight Bar Cable Curls
1x12x65
1x11x65
1x10x65

Abs: Machine Crunches
4x20x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 121 bpm

wide grip lat cable pulldowns is a good one @BigD9795 those really nail the mid back. and work the lats nicely

 

[2Thick]

PULL Day

Today was a bit rough. Lack of quality sleep is taking its toll. Grinded it out anyway.

Weight this morning: 225.9

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Intensifier: Double Rest/Pause Sets on ALL BACK Exercises. 20 Second Rests.

Straight Arm Cable Pullover (Lat Prayers)
1x13x70.4
1x10x70.4
1x8x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x11x88
1x10x88
1x8x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x9x192

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x12x187
1x10x187
1x8x187

Wide Grip Lat Cable Pulldowns
1x12x170
1x9x170
1x7x170

Hammer Strength Plate-Loaded Shrugs
1x14x90 per arm
1x12x90 per arm
1x11x90 per arm

Standing Dual Cable Bicep Curls
1x12x37
1x11x37
1x9x37

Standing Straight Bar Cable Curls
1x12x65
1x11x65
1x10x65

Abs: Machine Crunches
4x20x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 121 bpm

@BigD9795 gotta get in your sleep boss. there are things you can do to adjust. try blue blocker glasses before bed

 

[ROIDDERS]

PULL Day

Today was a bit rough. Lack of quality sleep is taking its toll. Grinded it out anyway.

Weight this morning: 225.9

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Intensifier: Double Rest/Pause Sets on ALL BACK Exercises. 20 Second Rests.

Straight Arm Cable Pullover (Lat Prayers)
1x13x70.4
1x10x70.4
1x8x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x11x88
1x10x88
1x8x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x9x192

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x12x187
1x10x187
1x8x187

Wide Grip Lat Cable Pulldowns
1x12x170
1x9x170
1x7x170

Hammer Strength Plate-Loaded Shrugs
1x14x90 per arm
1x12x90 per arm
1x11x90 per arm

Standing Dual Cable Bicep Curls
1x12x37
1x11x37
1x9x37

Standing Straight Bar Cable Curls
1x12x65
1x11x65
1x10x65

Abs: Machine Crunches
4x20x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 121 bpm

hammer strength is a good machine. i love the cardio as well. the dual cable bicep curls are A+ @BigD9795

 

[ceo]

PULL Day

Today was a bit rough. Lack of quality sleep is taking its toll. Grinded it out anyway.

Weight this morning: 225.9

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Intensifier: Double Rest/Pause Sets on ALL BACK Exercises. 20 Second Rests.

Straight Arm Cable Pullover (Lat Prayers)
1x13x70.4
1x10x70.4
1x8x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x11x88
1x10x88
1x8x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x9x192

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x12x187
1x10x187
1x8x187

Wide Grip Lat Cable Pulldowns
1x12x170
1x9x170
1x7x170

Hammer Strength Plate-Loaded Shrugs
1x14x90 per arm
1x12x90 per arm
1x11x90 per arm

Standing Dual Cable Bicep Curls
1x12x37
1x11x37
1x9x37

Standing Straight Bar Cable Curls
1x12x65
1x11x65
1x10x65

Abs: Machine Crunches
4x20x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 121 bpm

bros try and nap this weekend. even 1 hour nap can make up lost sleep a lot @BigD9795 We believe in you big guy.

 

[RoySimpson]

PULL Day

Today was a bit rough. Lack of quality sleep is taking its toll. Grinded it out anyway.

Weight this morning: 225.9

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Intensifier: Double Rest/Pause Sets on ALL BACK Exercises. 20 Second Rests.

Straight Arm Cable Pullover (Lat Prayers)
1x13x70.4
1x10x70.4
1x8x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x11x88
1x10x88
1x8x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x9x192

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x12x187
1x10x187
1x8x187

Wide Grip Lat Cable Pulldowns
1x12x170
1x9x170
1x7x170

Hammer Strength Plate-Loaded Shrugs
1x14x90 per arm
1x12x90 per arm
1x11x90 per arm

Standing Dual Cable Bicep Curls
1x12x37
1x11x37
1x9x37

Standing Straight Bar Cable Curls
1x12x65
1x11x65
1x10x65

Abs: Machine Crunches
4x20x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 121 bpm

@BigD9795 gotta get that sleep in bro!

 

[ballin2504]

PULL Day

Today was a bit rough. Lack of quality sleep is taking its toll. Grinded it out anyway.

Weight this morning: 225.9

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Intensifier: Double Rest/Pause Sets on ALL BACK Exercises. 20 Second Rests.

Straight Arm Cable Pullover (Lat Prayers)
1x13x70.4
1x10x70.4
1x8x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x11x88
1x10x88
1x8x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x9x192

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x12x187
1x10x187
1x8x187

Wide Grip Lat Cable Pulldowns
1x12x170
1x9x170
1x7x170

Hammer Strength Plate-Loaded Shrugs
1x14x90 per arm
1x12x90 per arm
1x11x90 per arm

Standing Dual Cable Bicep Curls
1x12x37
1x11x37
1x9x37

Standing Straight Bar Cable Curls
1x12x65
1x11x65
1x10x65

Abs: Machine Crunches
4x20x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 121 bpm

@BigD9795 that lack of sleep will definitely take a toll on you man. Looks like you still got a good trading session in with cardio. Way to keep after it.

 

[BigD9795]

Just getting around to posting Saturday's Leg day. Had a really busy weekend.

Leg B Day (Hamstring Focused)

Same issues as the past several weeks. Got the results back from my sleep study finally. I have severe obstructive sleep apnea. During my 6 hour test, I stopped breathing 86 times for up to 10 seconds several times. My O2 levels dropped below 70% 180 times. So between this, the insomnia which they think is tied to the OSA, and new meds to help with all of this, I am retaining a lot of water so weight is currently not stable and probably won't be for a while. The doctor's said to expect this and advised that it is water water weight from the meds and also from the apnea. They are VERY concerned about getting that under control because I am not getting enough oxygen to the body and brain at night and what sleep I have been getting is very poor quality. They also said my cortisol levels were almost certainly high especially at night. So these are actually working against my training and cycle goals. The doctors are aggressively trying to help me get on top of this and it will just take some time to get it corrected. I am waiting on a script for a fancy and very expensive type of APAP machine that is supposed to help the sleep quality dramatically. I am crossing my fingers I can get this soon. Until then, I keep training hard and follow the plan. Sucks getting old. Sucks worse not sleeping well. But this will pass eventually when we get it figured out and I can't wait to feel rested and ready to kill it every day.

Check-In with coach went well. We are lowering carbs a bit to help with the water/fluid retention. Hope to be able to head the other way soon. Doesn't matter though, onward and upward either way. We all have our challenges at times. This is just a bump in the road.

Fasting Weight: 226.1

Seated Leg Curls
1x15x180
1x14x180
1x12x180

Leg Extensions
1x15x205
1x14x205
1x13x205

Raised Front Foot DB Split Squats
1x15x50
1x14x50
1x13x50
1x12x50

Leg Press (Foot Placement High and Wide)
1x18x460
1x17x460
1x16x460

Reverse Lunges
1x15x40
1x14x40
1x13x40

Machine Hip Adductors
Double Rest/Pause sets - 20 sec. rest
1x20x185
1x19x185
1x18x185

Leg Press Machine Calf Presses
1x15x600
1x14x600
1x13x600

Ab Crunch Machine
4x20x335

No cardio on leg day.

 

[BigD9795]

Upper Day

Fasting Weight: 227

Great session this morning.

Intensifier: Double Drop Sets on all back exercises this week.

Machine Lateral Raises
1x13x120
1x12x120
1x11x120

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x10x95
1x8x95

DB Overhead Shoulder Press
1x10x45
1x10x45
1x9x45

Crossover Cable Fly’s
1x16x70
1x15x70

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows (Double Drop Sets)
1x11x88
1x10x88
1x14x77
1x15x66

Chest Supported Machine Rows
Close Grip/Elbows Tight (Double Drop Sets)
1x10x245
1x10x240
1x15x235
1x19x225

Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide (rest/pause sets)
1x12x125
1x11x125
1x10x125
1x15x115
1x20x90

Preacher Curls
1x13x85
1x12x85
1x11x85
1x9x85

Smith Machine Close Grip Bench Press
1x12x115
1x11x115
1x10x115
1x10x115

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 131 bpm

 

[LevButlerov]

Just getting around to posting Saturday's Leg day. Had a really busy weekend.

Leg B Day (Hamstring Focused)

Same issues as the past several weeks. Got the results back from my sleep study finally. I have severe obstructive sleep apnea. During my 6 hour test, I stopped breathing 86 times for up to 10 seconds several times. My O2 levels dropped below 70% 180 times. So between this, the insomnia which they think is tied to the OSA, and new meds to help with all of this, I am retaining a lot of water so weight is currently not stable and probably won't be for a while. The doctor's said to expect this and advised that it is water water weight from the meds and also from the apnea. They are VERY concerned about getting that under control because I am not getting enough oxygen to the body and brain at night and what sleep I have been getting is very poor quality. They also said my cortisol levels were almost certainly high especially at night. So these are actually working against my training and cycle goals. The doctors are aggressively trying to help me get on top of this and it will just take some time to get it corrected. I am waiting on a script for a fancy and very expensive type of APAP machine that is supposed to help the sleep quality dramatically. I am crossing my fingers I can get this soon. Until then, I keep training hard and follow the plan. Sucks getting old. Sucks worse not sleeping well. But this will pass eventually when we get it figured out and I can't wait to feel rested and ready to kill it every day.

Check-In with coach went well. We are lowering carbs a bit to help with the water/fluid retention. Hope to be able to head the other way soon. Doesn't matter though, onward and upward either way. We all have our challenges at times. This is just a bump in the road.

Fasting Weight: 226.1

Seated Leg Curls
1x15x180
1x14x180
1x12x180

Leg Extensions
1x15x205
1x14x205
1x13x205

Raised Front Foot DB Split Squats
1x15x50
1x14x50
1x13x50
1x12x50

Leg Press (Foot Placement High and Wide)
1x18x460
1x17x460
1x16x460

Reverse Lunges
1x15x40
1x14x40
1x13x40

Machine Hip Adductors
Double Rest/Pause sets - 20 sec. rest
1x20x185
1x19x185
1x18x185

Leg Press Machine Calf Presses
1x15x600
1x14x600
1x13x600

Ab Crunch Machine
4x20x335

No cardio on leg day.

Upper Day

Fasting Weight: 227

Great session this morning.

Intensifier: Double Drop Sets on all back exercises this week.

Machine Lateral Raises
1x13x120
1x12x120
1x11x120

Hammer Strength ISO Lateral Plate Loaded Incline Shoulder Press (MYO Sets)
1x10x95
1x8x95

DB Overhead Shoulder Press
1x10x45
1x10x45
1x9x45

Crossover Cable Fly’s
1x16x70
1x15x70

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows (Double Drop Sets)
1x11x88
1x10x88
1x14x77
1x15x66

Chest Supported Machine Rows
Close Grip/Elbows Tight (Double Drop Sets)
1x10x245
1x10x240
1x15x235
1x19x225

Chest Supported T-Bar Rows
Pronated Grip/Elbows Wide (rest/pause sets)
1x12x125
1x11x125
1x10x125
1x15x115
1x20x90

Preacher Curls
1x13x85
1x12x85
1x11x85
1x9x85

Smith Machine Close Grip Bench Press
1x12x115
1x11x115
1x10x115
1x10x115

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 131 bpm

227 fasted and still driving good volume, those drop sets on back clearly lit you up with the numbers you pushed. Shoulder work looked consistent too, pressing 45s overhead after lateral machine load shows the delts are handling the density well. Rows across both machines and T-bar had strong rep ranges with rest/pause and drops, that’s the kind of back volume that forces growth. Cardio finish at a steady heart rate rounded it off, solid upper day overall.

 

[BigD9795]

Legs A (Quad Focused)

Fasted Weight: 229.1

Good leg day today. Feeling a bit bloated today. Some swelling around ankles/feet. Some in hands. New meds and other issues still affecting fluid retention. Doesn't matter, I just continue to train hard. This stuff will eventually get fixed. My new APAP machine for my sleep apnea should come in tomorrow. Doc said that in a few weeks I should notice an improvement in sleep quality. Hopefully a decrease in the insomnia will come along with that.

Seated Leg Curls
1x12x185
1x11x185
1x10x185

Leg Extensions
1x15x205
1x13x205
1x11x205

Hack Squat
1x13x185
1x12x185
1x11x185

Leg Press
1x13x475
1x12x475
1x11x475

Raised Front Foot DB Split Squats
1x12x55
1x12x55

Machine Adductors (Double Rest/Pause Sets)
1x18x185
1x16x185
1x13x185

Leg Press Calf Presses
1x12x615
1x11x615
1x10x615

Abs: Flutter Kicks
4x20

No Cardio Today

 

[Noah Wixx]

PULL Day

Today was a bit rough. Lack of quality sleep is taking its toll. Grinded it out anyway.

Weight this morning: 225.9

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Intensifier: Double Rest/Pause Sets on ALL BACK Exercises. 20 Second Rests.

Straight Arm Cable Pullover (Lat Prayers)
1x13x70.4
1x10x70.4
1x8x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x11x88
1x10x88
1x8x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x9x192

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x12x187
1x10x187
1x8x187

Wide Grip Lat Cable Pulldowns
1x12x170
1x9x170
1x7x170

Hammer Strength Plate-Loaded Shrugs
1x14x90 per arm
1x12x90 per arm
1x11x90 per arm

Standing Dual Cable Bicep Curls
1x12x37
1x11x37
1x9x37

Standing Straight Bar Cable Curls
1x12x65
1x11x65
1x10x65

Abs: Machine Crunches
4x20x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 121 bpm

For the lack of sleep u did excellent

 

[LevButlerov]

Legs A (Quad Focused)

Fasted Weight: 229.1

Good leg day today. Feeling a bit bloated today. Some swelling around ankles/feet. Some in hands. New meds and other issues still affecting fluid retention. Doesn't matter, I just continue to train hard. This stuff will eventually get fixed. My new APAP machine for my sleep apnea should come in tomorrow. Doc said that in a few weeks I should notice an improvement in sleep quality. Hopefully a decrease in the insomnia will come along with that.

Seated Leg Curls
1x12x185
1x11x185
1x10x185

Leg Extensions
1x15x205
1x13x205
1x11x205

Hack Squat
1x13x185
1x12x185
1x11x185

Leg Press
1x13x475
1x12x475
1x11x475

Raised Front Foot DB Split Squats
1x12x55
1x12x55

Machine Adductors (Double Rest/Pause Sets)
1x18x185
1x16x185
1x13x185

Leg Press Calf Presses
1x12x615
1x11x615
1x10x615

Abs: Flutter Kicks
4x20

No Cardio Today

Solid quad session, hacks and presses both moved well with good rep ranges, and the adductor rest pauses at 185 looked nasty in the best way. Calves hit heavy too with 615 on the press so nothing skipped.
Fluid retention is frustrating but it’s temporary, and once that APAP machine kicks in you’ll notice a big difference in recovery and sleep. Training intensity is right where it should be heading into the next phase.

 

[Mobster]

Legs A (Quad Focused)

Fasted Weight: 229.1

Good leg day today. Feeling a bit bloated today. Some swelling around ankles/feet. Some in hands. New meds and other issues still affecting fluid retention. Doesn't matter, I just continue to train hard. This stuff will eventually get fixed. My new APAP machine for my sleep apnea should come in tomorrow. Doc said that in a few weeks I should notice an improvement in sleep quality. Hopefully a decrease in the insomnia will come along with that.

Seated Leg Curls
1x12x185
1x11x185
1x10x185

Leg Extensions
1x15x205
1x13x205
1x11x205

Hack Squat
1x13x185
1x12x185
1x11x185

Leg Press
1x13x475
1x12x475
1x11x475

Raised Front Foot DB Split Squats
1x12x55
1x12x55

Machine Adductors (Double Rest/Pause Sets)
1x18x185
1x16x185
1x13x185

Leg Press Calf Presses
1x12x615
1x11x615
1x10x615

Abs: Flutter Kicks
4x20

No Cardio Today

Pounds or kilos?

 

[BigD9795]

Pounds or kilos?

Pounds

 

[stevesmi]

Legs A (Quad Focused)

Fasted Weight: 229.1

Good leg day today. Feeling a bit bloated today. Some swelling around ankles/feet. Some in hands. New meds and other issues still affecting fluid retention. Doesn't matter, I just continue to train hard. This stuff will eventually get fixed. My new APAP machine for my sleep apnea should come in tomorrow. Doc said that in a few weeks I should notice an improvement in sleep quality. Hopefully a decrease in the insomnia will come along with that.

Seated Leg Curls
1x12x185
1x11x185
1x10x185

Leg Extensions
1x15x205
1x13x205
1x11x205

Hack Squat
1x13x185
1x12x185
1x11x185

Leg Press
1x13x475
1x12x475
1x11x475

Raised Front Foot DB Split Squats
1x12x55
1x12x55

Machine Adductors (Double Rest/Pause Sets)
1x18x185
1x16x185
1x13x185

Leg Press Calf Presses
1x12x615
1x11x615
1x10x615

Abs: Flutter Kicks
4x20

No Cardio Today

@BigD9795 the leg training is on point. looks really good. i love the hack squats and leg press

 

[BodyMonster34]

Legs A (Quad Focused)

Fasted Weight: 229.1

Good leg day today. Feeling a bit bloated today. Some swelling around ankles/feet. Some in hands. New meds and other issues still affecting fluid retention. Doesn't matter, I just continue to train hard. This stuff will eventually get fixed. My new APAP machine for my sleep apnea should come in tomorrow. Doc said that in a few weeks I should notice an improvement in sleep quality. Hopefully a decrease in the insomnia will come along with that.

Seated Leg Curls
1x12x185
1x11x185
1x10x185

Leg Extensions
1x15x205
1x13x205
1x11x205

Hack Squat
1x13x185
1x12x185
1x11x185

Leg Press
1x13x475
1x12x475
1x11x475

Raised Front Foot DB Split Squats
1x12x55
1x12x55

Machine Adductors (Double Rest/Pause Sets)
1x18x185
1x16x185
1x13x185

Leg Press Calf Presses
1x12x615
1x11x615
1x10x615

Abs: Flutter Kicks
4x20

No Cardio Today

bro the leg training on point. this one looks good. leg press calf presses. @BigD9795

 

[ceo]

Legs A (Quad Focused)

Fasted Weight: 229.1

Good leg day today. Feeling a bit bloated today. Some swelling around ankles/feet. Some in hands. New meds and other issues still affecting fluid retention. Doesn't matter, I just continue to train hard. This stuff will eventually get fixed. My new APAP machine for my sleep apnea should come in tomorrow. Doc said that in a few weeks I should notice an improvement in sleep quality. Hopefully a decrease in the insomnia will come along with that.

Seated Leg Curls
1x12x185
1x11x185
1x10x185

Leg Extensions
1x15x205
1x13x205
1x11x205

Hack Squat
1x13x185
1x12x185
1x11x185

Leg Press
1x13x475
1x12x475
1x11x475

Raised Front Foot DB Split Squats
1x12x55
1x12x55

Machine Adductors (Double Rest/Pause Sets)
1x18x185
1x16x185
1x13x185

Leg Press Calf Presses
1x12x615
1x11x615
1x10x615

Abs: Flutter Kicks
4x20

No Cardio Today

bros looking good if you ask me. the leg training on point. @BigD9795 and i love the flutter kicks

 

[2Thick]

Legs A (Quad Focused)

Fasted Weight: 229.1

Good leg day today. Feeling a bit bloated today. Some swelling around ankles/feet. Some in hands. New meds and other issues still affecting fluid retention. Doesn't matter, I just continue to train hard. This stuff will eventually get fixed. My new APAP machine for my sleep apnea should come in tomorrow. Doc said that in a few weeks I should notice an improvement in sleep quality. Hopefully a decrease in the insomnia will come along with that.

Seated Leg Curls
1x12x185
1x11x185
1x10x185

Leg Extensions
1x15x205
1x13x205
1x11x205

Hack Squat
1x13x185
1x12x185
1x11x185

Leg Press
1x13x475
1x12x475
1x11x475

Raised Front Foot DB Split Squats
1x12x55
1x12x55

Machine Adductors (Double Rest/Pause Sets)
1x18x185
1x16x185
1x13x185

Leg Press Calf Presses
1x12x615
1x11x615
1x10x615

Abs: Flutter Kicks
4x20

No Cardio Today

@BigD9795 Good job on this training. I love me some good leg days and nice that you finish with some abdominal work. That is a good Hardy workout.

 

[Ulter]

Legs A (Quad Focused)

Fasted Weight: 229.1

Good leg day today. Feeling a bit bloated today. Some swelling around ankles/feet. Some in hands. New meds and other issues still affecting fluid retention. Doesn't matter, I just continue to train hard. This stuff will eventually get fixed. My new APAP machine for my sleep apnea should come in tomorrow. Doc said that in a few weeks I should notice an improvement in sleep quality. Hopefully a decrease in the insomnia will come along with that.

Seated Leg Curls
1x12x185
1x11x185
1x10x185

Leg Extensions
1x15x205
1x13x205
1x11x205

Hack Squat
1x13x185
1x12x185
1x11x185

Leg Press
1x13x475
1x12x475
1x11x475

Raised Front Foot DB Split Squats
1x12x55
1x12x55

Machine Adductors (Double Rest/Pause Sets)
1x18x185
1x16x185
1x13x185

Leg Press Calf Presses
1x12x615
1x11x615
1x10x615

Abs: Flutter Kicks
4x20

No Cardio Today

nice job on the leg training. leg press and machine adductors is on point. flutter kicks isn't something you see everyday either @BigD9795

 

[ROIDDERS]

Legs A (Quad Focused)

Fasted Weight: 229.1

Good leg day today. Feeling a bit bloated today. Some swelling around ankles/feet. Some in hands. New meds and other issues still affecting fluid retention. Doesn't matter, I just continue to train hard. This stuff will eventually get fixed. My new APAP machine for my sleep apnea should come in tomorrow. Doc said that in a few weeks I should notice an improvement in sleep quality. Hopefully a decrease in the insomnia will come along with that.

Seated Leg Curls
1x12x185
1x11x185
1x10x185

Leg Extensions
1x15x205
1x13x205
1x11x205

Hack Squat
1x13x185
1x12x185
1x11x185

Leg Press
1x13x475
1x12x475
1x11x475

Raised Front Foot DB Split Squats
1x12x55
1x12x55

Machine Adductors (Double Rest/Pause Sets)
1x18x185
1x16x185
1x13x185

Leg Press Calf Presses
1x12x615
1x11x615
1x10x615

Abs: Flutter Kicks
4x20

No Cardio Today

i love the heavy training @BigD9795 Very solid on a different exercises, you're doing. Hack squats, really do the job.

 

[RoySimpson]

Legs A (Quad Focused)

Fasted Weight: 229.1

Good leg day today. Feeling a bit bloated today. Some swelling around ankles/feet. Some in hands. New meds and other issues still affecting fluid retention. Doesn't matter, I just continue to train hard. This stuff will eventually get fixed. My new APAP machine for my sleep apnea should come in tomorrow. Doc said that in a few weeks I should notice an improvement in sleep quality. Hopefully a decrease in the insomnia will come along with that.

Seated Leg Curls
1x12x185
1x11x185
1x10x185

Leg Extensions
1x15x205
1x13x205
1x11x205

Hack Squat
1x13x185
1x12x185
1x11x185

Leg Press
1x13x475
1x12x475
1x11x475

Raised Front Foot DB Split Squats
1x12x55
1x12x55

Machine Adductors (Double Rest/Pause Sets)
1x18x185
1x16x185
1x13x185

Leg Press Calf Presses
1x12x615
1x11x615
1x10x615

Abs: Flutter Kicks
4x20

No Cardio Today

@BigD9795 big leg work right here! Awesome work!

 

[BigD9795]

PUSH Day

Started my first night with my new APAP (like CPAP only better) for my severe sleep apnea. It might take a bit to get the mask adjusted properly so that it maintains the seal. Seal kept breaking so didn't get uninterrupted sleep yet. But I can already tell that this might make a big difference in getting quality sleep. That combined with when we get the insomnia under control and I think everything will change and training, gains, AND my quality of life will vastly improve. Down around 3 pounds today. Today, I don't feel nearly as bloated as I did the last several days. Feeling much better with less fluid/swelling. Hoping this continues to trend down. Doctor's advised that this could yoyo this way for a while. Hopefully sooner than later.

Fasted Weight: 225.3

Standing Cable Lateral Raises
1x15x25 1 RIR
1x14x25 1 RIR
1x12x25 1 RIR
1x11x25 0 RIR

Hammer Strength ISO Plate Loaded Incline Bench Press
1x12x90 1 RIR
1x10x90 1 RIR
1x8x90 0 RIR

Hammer strength Incline Bench Press
1x10x90 1 RIR
1x9x90 1 RIR
1x8x90 0 RIR

Standing Cable Crossover Fly's
1x12x67 1 RIR
1x11x67 0 RIR

Standing Reverse Cable Fly's
1x17x23 1 RIR
1x15x23 1 RIR
1x12x23 0 RIR

Standing WG EZ Bar Upright Rows
1x13x95 1 RIR
1x12x95 0 RIR

Overhead Triceps Cable Extensions
1x12x70 1 RIR
1x11x70 1 RIR
1x11x70 0 RIR

30% Incline EZ Bar French Press
1x14x80 1 RIR
1x13x80 0 RIR

AB Crunch Machine
4x20x335

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 130 bpm

 

[25homes]

PULL Day

Today was a bit rough. Lack of quality sleep is taking its toll. Grinded it out anyway.

Weight this morning: 225.9

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Intensifier: Double Rest/Pause Sets on ALL BACK Exercises. 20 Second Rests.

Straight Arm Cable Pullover (Lat Prayers)
1x13x70.4
1x10x70.4
1x8x70.4

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x11x88
1x10x88
1x8x88

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x9x192

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x12x187
1x10x187
1x8x187

Wide Grip Lat Cable Pulldowns
1x12x170
1x9x170
1x7x170

Hammer Strength Plate-Loaded Shrugs
1x14x90 per arm
1x12x90 per arm
1x11x90 per arm

Standing Dual Cable Bicep Curls
1x12x37
1x11x37
1x9x37

Standing Straight Bar Cable Curls
1x12x65
1x11x65
1x10x65

Abs: Machine Crunches
4x20x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 121 bpm

I like this workout right here. Good work

 

[LevButlerov]

PUSH Day

Started my first night with my new APAP (like CPAP only better) for my severe sleep apnea. It might take a bit to get the mask adjusted properly so that it maintains the seal. Seal kept breaking so didn't get uninterrupted sleep yet. But I can already tell that this might make a big difference in getting quality sleep. That combined with when we get the insomnia under control and I think everything will change and training, gains, AND my quality of life will vastly improve. Down around 3 pounds today. Today, I don't feel nearly as bloated as I did the last several days. Feeling much better with less fluid/swelling. Hoping this continues to trend down. Doctor's advised that this could yoyo this way for a while. Hopefully sooner than later.

Fasted Weight: 225.3

Standing Cable Lateral Raises
1x15x25 1 RIR
1x14x25 1 RIR
1x12x25 1 RIR
1x11x25 0 RIR

Hammer Strength ISO Plate Loaded Incline Bench Press
1x12x90 1 RIR
1x10x90 1 RIR
1x8x90 0 RIR

Hammer strength Incline Bench Press
1x10x90 1 RIR
1x9x90 1 RIR
1x8x90 0 RIR

Standing Cable Crossover Fly's
1x12x67 1 RIR
1x11x67 0 RIR

Standing Reverse Cable Fly's
1x17x23 1 RIR
1x15x23 1 RIR
1x12x23 0 RIR

Standing WG EZ Bar Upright Rows
1x13x95 1 RIR
1x12x95 0 RIR

Overhead Triceps Cable Extensions
1x12x70 1 RIR
1x11x70 1 RIR
1x11x70 0 RIR

30% Incline EZ Bar French Press
1x14x80 1 RIR
1x13x80 0 RIR

AB Crunch Machine
4x20x335

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 130 bpm

that apap should be a game changer once you get the seal figured out, better sleep is going to help with recovery and water balance big time. good to see the scale dip to 225 and less bloat, that’s a clear sign your body is settling. training looks strong, 90 on the hammer strength presses with controlled reps is solid, and you’re pushing good weight on upright rows and tricep work too. keep that food dialed and once sleep smooths out, the strength and look will come up even faster.

 

[BigD9795]

that apap should be a game changer once you get the seal figured out, better sleep is going to help with recovery and water balance big time. good to see the scale dip to 225 and less bloat, that’s a clear sign your body is settling. training looks strong, 90 on the hammer strength presses with controlled reps is solid, and you’re pushing good weight on upright rows and tricep work too. keep that food dialed and once sleep smooths out, the strength and look will come up even faster.

Thank you! That’s exactly what I’m hoping for.

 

[ballin2504]

Legs A (Quad Focused)

Fasted Weight: 229.1

Good leg day today. Feeling a bit bloated today. Some swelling around ankles/feet. Some in hands. New meds and other issues still affecting fluid retention. Doesn't matter, I just continue to train hard. This stuff will eventually get fixed. My new APAP machine for my sleep apnea should come in tomorrow. Doc said that in a few weeks I should notice an improvement in sleep quality. Hopefully a decrease in the insomnia will come along with that.

Seated Leg Curls
1x12x185
1x11x185
1x10x185

Leg Extensions
1x15x205
1x13x205
1x11x205

Hack Squat
1x13x185
1x12x185
1x11x185

Leg Press
1x13x475
1x12x475
1x11x475

Raised Front Foot DB Split Squats
1x12x55
1x12x55

Machine Adductors (Double Rest/Pause Sets)
1x18x185
1x16x185
1x13x185

Leg Press Calf Presses
1x12x615
1x11x615
1x10x615

Abs: Flutter Kicks
4x20

No Cardio Today

@BigD9795 looks like you got a really good leg guy in man a lot of great weight and I really like the volume. You’re really killing it.

 

[BigD9795]

PULL Day

Solid gym day today. New APAP machine is doing its job. Still making adjustments to the fit of the mask. But I can definitely tell the quality of sleep is better. Progress is progress even if it is a small amount. I will take it. Bumped up in weight on some exercises, dropped a bit on a few others, and kind of plateaued a bit on a few. As rest gets better, I expect to see increases in all areas.

Weight this morning: 225.6

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Intensifier: Double Drop Sets on ALL BACK Exercises. No rest period.

Straight Arm Cable Pullover (Lat Prayers)
1x13x70.4
1x12x70.4
1x12x61.6
1x14x52.8

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x11x88
1x10x88
1x10x88
1x12x77
1x16x66

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x10x192
1x16x165
1x18x143

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x11x187
1x10x187
1x9x187
1x8x165
1x8x143

Wide Grip Lat Cable Pulldowns
1x12x170
1x10x170
1x9x148
1x9x126

DB Kelso Shrugs
1x14x70
1x13x70
1x13x70

Standing Dual Cable Bicep Curls
1x13x37
1x11x37
1x10x37

Standing Straight Bar Cable Curls
1x12x65
1x10x65
1x8x65

Abs: Machine Crunches
4x20x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 122 bpm

 

[LevButlerov]

PULL Day

Solid gym day today. New APAP machine is doing its job. Still making adjustments to the fit of the mask. But I can definitely tell the quality of sleep is better. Progress is progress even if it is a small amount. I will take it. Bumped up in weight on some exercises, dropped a bit on a few others, and kind of plateaued a bit on a few. As rest gets better, I expect to see increases in all areas.

Weight this morning: 225.6

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Intensifier: Double Drop Sets on ALL BACK Exercises. No rest period.

Straight Arm Cable Pullover (Lat Prayers)
1x13x70.4
1x12x70.4
1x12x61.6
1x14x52.8

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x11x88
1x10x88
1x10x88
1x12x77
1x16x66

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x10x192
1x16x165
1x18x143

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x11x187
1x10x187
1x9x187
1x8x165
1x8x143

Wide Grip Lat Cable Pulldowns
1x12x170
1x10x170
1x9x148
1x9x126

DB Kelso Shrugs
1x14x70
1x13x70
1x13x70

Standing Dual Cable Bicep Curls
1x13x37
1x11x37
1x10x37

Standing Straight Bar Cable Curls
1x12x65
1x10x65
1x8x65

Abs: Machine Crunches
4x20x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 122 bpm

Sleep upgrade is already paying off, you can tell from the way you’re handling volume. Weight at 225 looks good, and those back numbers with double drop sets are strong, especially pulling 192 for multiple sets on rows. Kelso shrugs with 70s after all that pulling shows endurance is coming up too. Keep dialing in the APAP fit and once rest locks in you’ll push past those plateaus quick.

 

[BigD9795]

Sleep upgrade is already paying off, you can tell from the way you’re handling volume. Weight at 225 looks good, and those back numbers with double drop sets are strong, especially pulling 192 for multiple sets on rows. Kelso shrugs with 70s after all that pulling shows endurance is coming up too. Keep dialing in the APAP fit and once rest locks in you’ll push past those plateaus quick.

Thank you. Brother, dialing in this sleep is priority #1. I’ve had such poor sleep for so long I can’t even imagine how good it will feel to operate with good rest and recovery.

 

[LevButlerov]

Thank you. Brother, dialing in this sleep is priority #1. I’ve had such poor sleep for so long I can’t even imagine how good it will feel to operate with good rest and recovery.

Getting that sleep fixed will change everything, strength, recovery, even mood in the gym. Once you start hitting real quality rest you’ll notice lifts move smoother and progress comes faster, it’s the missing piece for a lot of guys.

 

[MarkNV]

PUSH Day

Started my first night with my new APAP (like CPAP only better) for my severe sleep apnea. It might take a bit to get the mask adjusted properly so that it maintains the seal. Seal kept breaking so didn't get uninterrupted sleep yet. But I can already tell that this might make a big difference in getting quality sleep. That combined with when we get the insomnia under control and I think everything will change and training, gains, AND my quality of life will vastly improve. Down around 3 pounds today. Today, I don't feel nearly as bloated as I did the last several days. Feeling much better with less fluid/swelling. Hoping this continues to trend down. Doctor's advised that this could yoyo this way for a while. Hopefully sooner than later.

Fasted Weight: 225.3

Standing Cable Lateral Raises
1x15x25 1 RIR
1x14x25 1 RIR
1x12x25 1 RIR
1x11x25 0 RIR

Hammer Strength ISO Plate Loaded Incline Bench Press
1x12x90 1 RIR
1x10x90 1 RIR
1x8x90 0 RIR

Hammer strength Incline Bench Press
1x10x90 1 RIR
1x9x90 1 RIR
1x8x90 0 RIR

Standing Cable Crossover Fly's
1x12x67 1 RIR
1x11x67 0 RIR

Standing Reverse Cable Fly's
1x17x23 1 RIR
1x15x23 1 RIR
1x12x23 0 RIR

Standing WG EZ Bar Upright Rows
1x13x95 1 RIR
1x12x95 0 RIR

Overhead Triceps Cable Extensions
1x12x70 1 RIR
1x11x70 1 RIR
1x11x70 0 RIR

30% Incline EZ Bar French Press
1x14x80 1 RIR
1x13x80 0 RIR

AB Crunch Machine
4x20x335

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 130 bpm

Great volume!! The Hammer Strength incline bench is great stuff

 

[stevesmi]

PULL Day

Solid gym day today. New APAP machine is doing its job. Still making adjustments to the fit of the mask. But I can definitely tell the quality of sleep is better. Progress is progress even if it is a small amount. I will take it. Bumped up in weight on some exercises, dropped a bit on a few others, and kind of plateaued a bit on a few. As rest gets better, I expect to see increases in all areas.

Weight this morning: 225.6

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Intensifier: Double Drop Sets on ALL BACK Exercises. No rest period.

Straight Arm Cable Pullover (Lat Prayers)
1x13x70.4
1x12x70.4
1x12x61.6
1x14x52.8

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x11x88
1x10x88
1x10x88
1x12x77
1x16x66

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x10x192
1x16x165
1x18x143

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x11x187
1x10x187
1x9x187
1x8x165
1x8x143

Wide Grip Lat Cable Pulldowns
1x12x170
1x10x170
1x9x148
1x9x126

DB Kelso Shrugs
1x14x70
1x13x70
1x13x70

Standing Dual Cable Bicep Curls
1x13x37
1x11x37
1x10x37

Standing Straight Bar Cable Curls
1x12x65
1x10x65
1x8x65

Abs: Machine Crunches
4x20x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 122 bpm

@BigD9795 thanks for posting this workout. it is solid. you certainly like those kelso shrugs

 

[BodyMonster34]

PULL Day

Solid gym day today. New APAP machine is doing its job. Still making adjustments to the fit of the mask. But I can definitely tell the quality of sleep is better. Progress is progress even if it is a small amount. I will take it. Bumped up in weight on some exercises, dropped a bit on a few others, and kind of plateaued a bit on a few. As rest gets better, I expect to see increases in all areas.

Weight this morning: 225.6

All exercises 1 RIR on all working sets except the last working set of 0 RIR.

Intensifier: Double Drop Sets on ALL BACK Exercises. No rest period.

Straight Arm Cable Pullover (Lat Prayers)
1x13x70.4
1x12x70.4
1x12x61.6
1x14x52.8

Single Arm Lat Cable Pulldowns
Neutral Grip/Elbows Tight/Pulling Straight Down & Back
1x11x88
1x10x88
1x10x88
1x12x77
1x16x66

Seated Cable Rows
Med. Grip/Elbows Tight
1x12x192
1x11x192
1x10x192
1x16x165
1x18x143

Seated Cable Lat Bar Rows
Pronated Grip/Elbows Wide Rhomboid/Upper Back Emphasis
1x11x187
1x10x187
1x9x187
1x8x165
1x8x143

Wide Grip Lat Cable Pulldowns
1x12x170
1x10x170
1x9x148
1x9x126

DB Kelso Shrugs
1x14x70
1x13x70
1x13x70

Standing Dual Cable Bicep Curls
1x13x37
1x11x37
1x10x37

Standing Straight Bar Cable Curls
1x12x65
1x10x65
1x8x65

Abs: Machine Crunches
4x20x325

Cardio: Elliptical
25 min. + 2 min. Cool Down
Avg. HR: 122 bpm

bro you pumping the iron hardcore. @BigD9795 good to see you pumping this. gotta give you props

 

[Mobster]

Lots of big lifters use a CPap / APAP machine now