Accountability

[Sourpower]

Hey all- keeping a log over on hardcore-muscle thought I’d do it here too.

Going to skip the bullshit and get to the meat of todays workout

Incline 135 225 x 12 245 c 10 265 x 10

Inc shoulder with press (slow, strong contraction at peak, limited range of motion to keep stress on muscle) 155 x 8 X 5 x5

Db fly press 45 x 15 50 x 15

Machine flys 3 sec pos neg 110 x 15 130 x 10 x 8

Rear delts cable reverse fly Single arm 10-20lbs until failure - 15 to 20ish

Cable lateral raise 15 x failure, 20 x 10, 25 x 5

D handle tricep pushdown 55 x 15 65 x 10 x7
Single arm x body cable exten 20 x 12, 30 x 8 35 x 4

Single over head rope pulls 22 x 10, 27 x 8, 27 x 8 (grab the double rope and use one hand for grip strength kind of like jerking off a horse)

30 min cardio 12.5 incline walk at 2.7-3mph https://uploads.tapatalk-cdn.com/20240303/2ffd6676ec6b2e635a4557d048638a99.jpg


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[Devil1]

Fucking thick bro!! Your face looks like shit though.. :)

[Sourpower]

Fucking thick bro!! Your face looks like shit though.. :)

Now you sound like my wife


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[IronFox]

Thick as a brick shithouse!

jk man, you looking large and in charge.

[METSJETS]

Following

[Sourpower]

Thick as a brick shithouse!

jk man, you looking large and in charge.

lol too kind brother.


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[youngla305]

Looking good bro!

[JohnMcc]

Following along, looking yoked bro good work.

[Devil1]

What’s your goal brother?

[Sourpower]

What’s your goal brother?

Mass and be less of a fat piece of shit.


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[Sourpower]

Tbar row wide neutral grip 50 x 15 75 x 15 100 x 15 125 x 10 150 x 5

Single arm hammer strength row 90 x 15 115 x 8 x 4

Lat pull fixed elbows (like a pullover) 99 x 15 121 x 8 165 x 6

Reverse db rows incline bench 30 x 15 40x 10

Db shrugs inc bench neutral grip 35 x failure 3 x

Seated wide grip neck pulls 100 x 10 110 x 10

Reverse fly palms out 40 x failure x 3

Metzner pull downs 110 x 15 165 x 10 187 x 6 drop set 99 - 55 super slow

Cable hammer curls 3 x 22 x failure


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[Sourpower]

Worked out with the wife tonight. Little bit different style workout because I have to make sure she doesn’t dump the weight and injure someone. Love her but she’s a klutz and new to free weights.

Squat 135 x 15 225 x 12 x 3 135 x 25
Leg ext 120 x 15 3 sets - 2 sec contraction 3 sec pos/neg
Leg press 200 x failure 3 sets
Hack squat 90 x failure x 3 sets
Leg curl 120 x failure 3 sets

Failure is somewhere in the 15-20 range. Again I’m usually watching my wife or her ass.

That was it. More about hanging together than destroying my quads but I’ll pick up the slack next time.


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[Devil1]

Have you looked into peptides for targets fat with the loss of muscle mass?

[Sourpower]

Have you looked into peptides for targets fat with the loss of muscle mass?

I’m not a big peptides guy. I used them exclusively for a while (ipa/cjc/ghrps) but the hunger and blood sugar crashes got to me.

I stick with HGH now but if I can nail a good protocol I might revisit.


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[Sourpower]

Back to push

Inc 135 x 25, 205 x 15, 225 x 15, 265 x 4, 275 x 6
Narrow grip inc 135 x failure x 2
Flys 100 x failure 120 x 15 3 2 3 tempo, 140 x 6 3 2 3 tempo
Underhand seated chest press 26 x 10 slow x 2 30.8 x 10 (need figure this one out better)
Over head rope single arm ext 22 x 25, 27 x 15, 38 x 10
Single arm cable ext 22 x 12 27 x 8 33 x 5
Lat raise cable 16 x 10 slow x 3


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[Devil1]

You got a mix of high intensity and some heavy exercises.. nice looking program!

how’s it treating you?

[Sourpower]

You got a mix of high intensity and some heavy exercises.. nice looking program!

how’s it treating you?

Switching to 6 days straight has been a game changer. I used to do it all the time but it was more of an HIT style upper/lower. I like some volume though. I like this mix I just need to tweak it regularly to avoid injuries.


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[Sourpower]

Gassed out today
Tbar neutral grip wide - 45 x 20 90 x 15 115 x 12 135 x 8
Tbar wide grip prone 45 x 8 - 3 sex pos 2 sec contraction 3 sec negative 2 sets
Single arm hammer strength row 100 x 10 100 x 6 115 x 6
Lat pulls fixed elbows 99 x 12 143 x 8 143 w/ straps x 15
Incline db rows supinated 35 x 11 x 12 x 12
D handle seated high pull 77 x 15 x 3 sets
Metzner pull downs 121x 10 143 x 8 187 x 6
Cable hammer - 22 x 10 27 x 8 x8


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[Sourpower]

Early AM
3/8
Squat 135 x 10 slow 205 x 8 225 x 6 135 x 15
Leg press 180 x 15 270 x 15 320 x 12
Leg ext 90 x 15 120 x 15 150 x 12
Leg curl 80 x 15 2 sec contraction 100 x 12 2 sec contraction 120 x 12 2 sec contraction
Hypers 3 x failure slow and controlled focusing on hips glutes and ham usage
Ab work - crunches


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[JohnMcc]

Worked out with the wife tonight. Little bit different style workout because I have to make sure she doesn’t dump the weight and injure someone. Love her but she’s a klutz and new to free weights.

Squat 135 x 15 225 x 12 x 3 135 x 25
Leg ext 120 x 15 3 sets - 2 sec contraction 3 sec pos/neg
Leg press 200 x failure 3 sets
Hack squat 90 x failure x 3 sets
Leg curl 120 x failure 3 sets

Failure is somewhere in the 15-20 range. Again I’m usually watching my wife or her ass.

That was it. More about hanging together than destroying my quads but I’ll pick up the slack next time.


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Good on her for going with you, that's an awesome way to.spend time together

[Sourpower]

Good on her for going with you, that's an awesome way to.spend time together

Thanks man. It’s been surprisingly good for our relationship. I used to get real annoyed bringing girls to the gym but things change i guess.


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[Sourpower]

Inc 135 x 25 225 x 15 245 x 8 270 x 6
Narrow grip Inc 135 x lost count 15 sec rest 1 x 10 15 sec rest 1 x 10
Single arm machine (form and contraction focused, 2 sec squeeze) fly 60 x 15 80 x 15 100 x 13
Dips 15, 12, 12
Cable lat raise 16.5 x 10 27.5 x 6 12 x until burning feeling through my entire delt
Cable cross body ext 22 x 12 33x 9 x 33 x 8
Leg raises 3 x failurehttps://uploads.tapatalk-cdn.com/20240310/cddda6adc66fc42de17ea139622e8ac1.jpg


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[Sourpower]

Whole family has been sick with strep. Hoping to get back on track tonight if no one gets violently ill again.


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[Sourpower]

Inc 135 x 20 225 x 15 255 x 8 275 x 5
Hammer strength decline 90 x failure 180 x 12 180 x 12
Dips body weight 3 x fail
Tricep pushdown 55 x 15 75 x 10 80x 6
Cable cross body ext 15 x 12 20 x 10 25 x 6
20 min cardio

Had 4 days off but strength didn’t wane.


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[Sourpower]

Wide narrow grip tbar 45 x 15 90 x 15 135 x 8 145 x 7
Hammer strength single arm row -90 x 10 90 x 10 90 x 10
Neutral grip lat pulldowns 110 x 12 143 x 6 143 x 6 drop set to 56
Cable single arm neutral row 33 x 15 33 x 15 (partials contraction focused no rest)
Cable upright row 50 x 10 50 x 10 55 x
Reverse fly reverse grip seat lowest setting 50 x 10 50 x 12 (moved grip to highest 60 x 8
Dumbbell curls 25 x 15 (don’t know what they’re called - over the top of. 45 degree bench 25 x 12 25 x 12
Cable hammer curls low and slow - 16 x 10 22 x 7 22 x 5


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[Sourpower]

3/16
Hack squat 90 x 15 180 x 12 270 x 8 drop set 270 x 6 180 x 6 90 x 10
Leg press 180 x 15 270 x 15 360 x 12 drop set 360 x 10 270 x 8 180 x 12
Leg ext 110 x 10 slow with contraction x 3
SLDL 135 x 8 155 x 8 175 x 8 205 x 5
Back extension body weight x failure 3 x
Abs for the girls


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[Sourpower]

Inc 135 x whatever 225 x 15 260 x 8 280 x 7
Guillotine press 95 x 12 4 sec up and down 115 x 12 115 x 10 (these are just back in the rotation what a killer)
Machine chest press 100 x 20 120 x 12 150 x 12 170 x 150 x130x 100 drop set
Dips body weight x 12 x 10 x 10
Floor press 135 x failure x 3
Cardio


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[JohnMcc]

Inc 135 x 25 225 x 15 245 x 8 270 x 6
Narrow grip Inc 135 x lost count 15 sec rest 1 x 10 15 sec rest 1 x 10
Single arm machine (form and contraction focused, 2 sec squeeze) fly 60 x 15 80 x 15 100 x 13
Dips 15, 12, 12
Cable lat raise 16.5 x 10 27.5 x 6 12 x until burning feeling through my entire delt
Cable cross body ext 22 x 12 33x 9 x 33 x 8
Leg raises 3 x failurehttps://uploads.tapatalk-cdn.com/20240310/cddda6adc66fc42de17ea139622e8ac1.jpg


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Looking yoked bro, good work.

Hope the family is feeling better

[Sourpower]

Looking yoked bro, good work.

Hope the family is feeling better

Thanks man! Yeah they’re all back to psychotic


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[Sourpower]

Lat pulldowns 99 x 15 x 121 x 15 143 x 10 187 x 6
Standing close grip vbar pulls (fixed elbow) 33 x 10 66 x 10 88 x 10
Hammer strength row 90 x 6
Wide grip tbars 45 x 12 2 sec pos/neg 70 x 10 70 x 8
cable upright row 44 x 12 55 x 10 67 x 8
Metzner bicep pulldowns 121 x 15 187 x 5 209 x 4
Body weight 216 fasted am

Gassing this morning. Didn’t sleep well. Nice back pump though.


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[Sourpower]

Today was weird - oddly busy for 445 am. Squat rack was taken so had to use the “max rack” it’s like a free form guided rack. It’s on tracks but moves all around. More mobility than a smith but the bar resistance was definitely more than 45lbs because they don’t maintain equipment well.

Squat 135 warmup 205 warmup 225 x 8 245 x 6
Leg press 180 x 180 x 15 270 x 12 360 x 12 450 x 8
RLDL 155 x burnout 175 x 6 175 x 5
Abductor 100 x 15 110 x 15 130 x 10
Hyper extension 3 x failure
Am fasted body weight 216

Gassed out. Been working late and fighting a cold but not sick enough to skip.


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[Flex4040]

Hey all- keeping a log over on hardcore-muscle thought I’d do it here too.

Going to skip the bullshit and get to the meat of todays workout

Incline 135 225 x 12 245 c 10 265 x 10

Inc shoulder with press (slow, strong contraction at peak, limited range of motion to keep stress on muscle) 155 x 8 X 5 x5

Db fly press 45 x 15 50 x 15

Machine flys 3 sec pos neg 110 x 15 130 x 10 x 8

Rear delts cable reverse fly Single arm 10-20lbs until failure - 15 to 20ish

Cable lateral raise 15 x failure, 20 x 10, 25 x 5

D handle tricep pushdown 55 x 15 65 x 10 x7
Single arm x body cable exten 20 x 12, 30 x 8 35 x 4

Single over head rope pulls 22 x 10, 27 x 8, 27 x 8 (grab the double rope and use one hand for grip strength kind of like jerking off a horse)

30 min cardio 12.5 incline walk at 2.7-3mph https://uploads.tapatalk-cdn.com/20240303/2ffd6676ec6b2e635a4557d048638a99.jpg


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[Sourpower]

Inc 135 x 20 225 x 12 275 x 6 295 x 5
Guilloitine press 135 x 15 155 x 12 155 x 10 3 count up 3 count down
Flys leaning forward 120 x 12 130 x 10 140 x 10
Close grip bench 135 x 15 3 sets 10-15 second rest between sets
Tricep pushdown 57.5 x no idea 66x 10 66 x 10


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[Sourpower]

3/22 Early AM
Tbar row close grip 45 x 15 90 x 15 135 x 8 135 x 8
Single arm hammer rows 90 x 10 90 x 8 100 x 6
Single arm latpulldown machine (old lady occupying 3 pieces of equipment at 1 time didn’t want to argue) 44 each side 15, 57.2 66 x 12 70.4 x 10
Close grip row leaning forward 99 x 12 focus on stretch and contraction 121 x 8 121 x 8
Cable upright rows 49 x 13 60 x 12 77 x 6.5
Metzner bicep pulldowns 143 x 12 209 x 5 209 4.5
Cable hammers 27 x 8 33 x 4 x 3


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[Sourpower]

Seated Leg curl 100 x 10 3 sets
Leg ext 100 x 12 120 x 12 140 x 12
Squat 205 x 10 205 x 10 205 x 10
Abductor 110 x 12 130 x 12
Adductor 100 x 3 x failure

Trying something different- less weight, different order, better form, more reps and less rest. Been throwing abductor/adductor in to create an illusion and hit legs from different angles. Not growing quite how I’d like from squats and presses


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[Sourpower]

Incline 225 x 15 280 x 6 295 x 5 (need switch out - no more growth)
Guillotine 155 x 15 175 x 8 175 x 8 (this really fuckd my shit up today)
Dips (facing out, sort of upright with legs elevated) I forget who popularized this style but I get more chest than the other way x 8 x 8 x 8
DB flys 35 x 15
Tricep pushdown 58 x 12 62 x 12 75 x 9
Single arm xbody extension 22 x 10 x 10
Seated slightly bent lat raises (mountain dog style) 10 x 20 15 x 16 15 x lost count
Back ext 3 x 10


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[Sourpower]

Lat pulldown 110 x 15, 143 x 10 165 x 8
Tbar wide prone grip 45 x 15 90 x 12 115 x 8
Seated CG rows leaning forward - 100 x 15 120 x 10 143 x 6.5
Wide neutral seated rows (traps) 100 x 10, 110 x 10 100 x 10
Incline shrugs 30 x 15 30 x 15 30 x 15
Barbell curls 60 x 12 60 x 10 60 x 9.5
Db hammers 20 x 10 xbody rotation at top, 25 x 10 x 9
Incline curls 15 x failure 3 sets slow and contracted between 8 and 10


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[Sourpower]

Quad focused
Leg ext 100 x 15 120 x 12 140 x 10 (20 sec rest between sets pause at top)
Squat 185 x failure 205 x 8 205 x 8 185 x DC widowmaker 10 + 15 breaths + 10
Leg press 270 x 15 360 x 10 360 x 10
Abductor x 100 x 10 130 x 11 140 x 9.5
Back ext 3 x failure
Cardio

Couple notes for myself -

Upped test to 750/week. Keeping deca at 5 but coming off in a week or so, slight break and then masteron (maybe). Protein has been increased by about 20% to 230g/day give or take. Mostly whole food

Switching legs into quad focused/hamstring focused. My knees couldn’t take the 2 x week squatting. So trying better form, higher reps. The arthritis in my knees from the meniscus surgery seems to be the culprit along with very tight lower quads (between the knee and long muscle. Doing deep stretches to try to work it out. Have to keep up with it because it’s a noticeable improvement.


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[Sourpower]

Flat guillotine press 135 x 15 3 sec negative with contraction 185 x 12 205 x 8
Incline dumbbell 85 x 15 85 x 15 85 x 12
Cable flys/bent waist 33 x 10 super set with dips x 8 33 x 10/bodyweight 8 33x 9/bw 8
Tricep pushdown 71 x 15 82 x 10 88 7.5
Overhead single arm ext 16 x 8 16 x 8 22 x 8 (focused on stretch)
Cable lateral raise 16 x 12 (2 sets) 22 x 8
Abs
Cardio


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[Sourpower]

Wide grip lat pulls 110x 20 143 x 10 165 x 6
Cg row using d handles with lean forward drop set 99 x 10, 88 x 8, 77 x 8 repeat 10 7 7 repeat 9 6 6
DB row 65 x 8 70 x 8 80 x 8 (strapped)
Smith rows (new - contraction and pace focused) 50 x 15 70 x 15 90 x 12
Bent over smith shrugs 60 x 12 x 8 x 12 fried my traps
Reverse fly seat dropped reverse grip 70 x 8 X 8 x 8
Standing bicep curl - 70 x 10, 80 x 6 80 x 6
Incline curl 15lbs (10 sec rest) x 15 x 10 x 8
Cable hammer curl 20 x 6 x 5 x
Cardio


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[Sourpower]

Leg ext 80 x 10 90 x 12 110 x 15
Leg curl 60 x 15 80 x 12
RDL bar x warmup 95 x 10 95 x 10 115 x 10
Sldl toes up 95 x 10 95 x 10
Abductor 120 x 15 130 x 12 140 x 12 minimal rest between sets
Raised lunges (front foot on plate) 45 x failure x 2
Stretching and cardio

The Arthritis in my right knee is a real fucking bummer lately


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[Devil1]

Leg ext 80 x 10 90 x 12 110 x 15
Leg curl 60 x 15 80 x 12
RDL bar x warmup 95 x 10 95 x 10 115 x 10
Sldl toes up 95 x 10 95 x 10
Abductor 120 x 15 130 x 12 140 x 12 minimal rest between sets
Raised lunges (front foot on plate) 45 x failure x 2
Stretching and cardio

The Arthritis in my right knee is a real fucking bummer lately


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maybe bpc/tb for the arthritis? I know it’s not an “injury” but maybe help with the damage from inflammation?

[Sourpower]

maybe bpc/tb for the arthritis? I know it’s not an “injury� but maybe help with the damage from inflammation?

I was thinking the same thing. I’ve started really stretching and icing as well. From what I gather good PT is really the best. I’ve got an appointment with my pain management doctor next week I’ll ask him about my knee while I’m there. Maybe he can inject something like he does for my stenosis.


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[Sourpower]

Inc DB 60 x 20 70 x 15 85 x 15 (10 + 5 breaths + 5 , super slow 50 x 10
Guillotine 3 ct negative 155 x 10 175 x 10 185 x 10 8
135 narrow grip flat rest pause (sec pause at bottom) x 10 x 8
Dips 3 x 10 10 7
Seated bent laterals 20 x 15 25 x 10 25 x 10
Pushdown 60 x 15 77 x 12 88 x 8 drop set 88 x 8 77 x 8 70 x 60
Cardio


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[Devil1]

I was thinking the same thing. I’ve started really stretching and icing as well. From what I gather good PT is really the best. I’ve got an appointment with my pain management doctor next week I’ll ask him about my knee while I’m there. Maybe he can inject something like he does for my stenosis.


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Yeah, arthritis is a rough one.. can’t really “rehab” it, you know?

[Sourpower]

Wide grip lat pulls 121 x 15 143 x 12 187 x 6
Cg row lean forward 110 x 12 121 x 9 143 x 8 drop set 110 x 8 88 x 5
Db rows 70 x 10 80 x 8 85 x 6
Smith rows 75 x 12 90 x 10 and 140 x 12
Smith shrugs bent 60 x lost count 60 x 13 80 x 10
Reverse fly 80 x 8 80 x 8
Standing cable (set at hip, step out, arm completely extended behind the body- lengthening focus) 22 x 12 27 x 8 27 x 9
Cable hammers 27 x 6 27 x 5 4
Metzner curl downs 1 x beyond failure rest pause 187


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[Sourpower]

Went to ac for the last few days and just got back. Didn’t log but hit the hotels gym. Just pump work.

Looking for a new split. Been doing push pull legs but thinking about going to a bro split or upper lower. Thoughts? I like high frequency but I don’t know if I have the mental capability to back off the volume appropriately. When i do upper lower it’s an HIT style, so recovery is a bit easier.


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[Sourpower]

Incline bb - warmup 225 x 15 245 x 6 135 3 sec lower 3 sec pause at bottom 8 + 5
Machine chest press - worked up to 160 x 15 180 x 13
Guillotine press super set db flys 2 x failure
Seated lat raise 30 x 12 30 x 12 30 x 12
Tricep pushdown 77 x 12 88 x 12 99x 7
Single arm xbody extension 16 x 10 22 x 10 27 x 8


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[Sourpower]

DB row - warmup x 12 75 x 13 85 x 10 90 x 6
Cg lat pulls fixed elbow 88 x 15 110 x 12 143 x 8
Wide grip lat pulls drop set 143 -99 3 x
Preacher curls 3 sets 50 x 10
Cable hammers - 16 x 10 22 x 8 27 x
Standing bent cable curls 22 x 6 22 x 6


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[Sourpower]

Hack squat 2 x warmup, 180 x 12 240 x 10 240 x 10
Leg press 270 x 15 360 x 12 450 x 10
Leg ext 110 x 15 130 x 12 150 x 12
Seated leg curl 70 x 15, 100 x 12 120 x 8
Cable RDL 2 x failure
Abs
Cardio


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[Sourpower]

Low incline db 85 x 12 90 x 12
Dips 12, 12, 12
Single arm fly 70 x 15, 90 x 12 110 x 12
Flys negatives 140 x 6 (burnout after last set of singles)
Cable lat raise behind back 20 x 10 20 x 10 20 x 8
Tricep push downs 65 x 12, 75 x 12 95 x 8
Abs hanging leg raises 3 sets


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[Sourpower]

Cg row 99 x 13 121 x 10
Smith rows 90 x 12 110 x 8 x 10
Machine chest supported rows 120 x 12 140 x 12
Db incline shrugs 30 x 12 35 x 12
Reverse fly 110 x 6, 6, 5
Preacher curls 50 x 15 70 x 9 80 x 6
Hammer curls 35 x 8 35 x 6


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[Sourpower]

Leg curl 80 x 15 100 x 12 100 x 12
RDL 90 plates (weird smith type machine don’t know bar weight) 110 x 12 x 8
Adductor 140 x 12 x 12 150 x
Leg ext drop set x 3
Abs
Cardio


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[Sourpower]

Incline DB warmup, 90 x 15 95 x 12 100 x 9
Incline DB flys 3 counts 2 sets 35 x failure (too busy counting to 6 to keep track of reps. I’m kind of stupid)
Dips 12, 10, 9
Narrow grip incline 135 x 10 185 x 6
Seated bent laterals 30 x 12 35 x 8 35 x 8
Tricep pushdown 99 x 12, 110 x 8 110 x 6
Overhead tricep ext single arm - stretch and burn
Abs
Cardio


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[Sourpower]

Wide grip lat pulldowns 143 x 15 165 x 10 187 x 5 + 2 shit ones
Close grip lat pulldowns fixed elbows 99 x 12 slow 110 x 11 121 x 10 more momentum drop set 110 x 10 99 x 8 88 x 6
Single arm Hammer strength seated row 45 x 10 70 x 8 80 x 7
Incline straight bar shrugs 50 x 15 60 x 15 x 12
Seated med grip trap pulls 88 x 12 99 x 10, 10 + 3 shit ones
Single arm preachers 25 x 15 35 x 7 x 6
Hammer curls 25 x 12 30 x 8 35 x 8
Abs
Cardio


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[Sourpower]

Weird high leg press machine 155 x 25 200 x 15 215 x 10 x6
Smith squat 90 x 15 140 x 10 180 x 7, 90 legs out infront partials widowmaker 20 (bottom half partials)
Smith RDL 50 x 15 90 x 15 110 x 10
Leg curls 85 x 15 115 x 8 x 8
Leg press 180 x 15 270 x 10 360 x 8 drop set back to 180

Worked out with the wife at planet fitness. That was an experience. Did the best I could lol.


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[Sourpower]

Incline hammer strength press - 90 x 18 140 x 11 135 x 5 + 2 shit ones
Gironda dips - 8 x 8 x 8
Cable flys 12 x 15 33 x 8 33 x 8 drop set 38 x 6 33 x 5, 27 x
Cable lat raise 16 x 10 16 x 10 22 x 6
Tricep pushdown 55 x 20 77 x 15 110 x 7
Single arm cross body extension 16 x 12, 22 x 8


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[Sourpower]

Lat pulls 120 x 15 160 x 8 180 x 6
Wide grip seated rows 85 x 12 100 x 12 120 x 8
Incline sb row 35 x 15 40 x 15 50 x 12
Incline db shrugs 50 x 10 50 x 9 50 x 9
Reverse flys 85 x 12 100 x 10 120 x 6.5
Bicep curl machine thing - 50 x 15 90 x 12 100 x 7
Cable Hammer curl 20 x 10 25 x 6 30 x 5


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[Sourpower]

Incline hs 110 each side x 15 140 x 15 155 x 8 + 1 shit negative 165 x 4 + 1 drop set 2 plates, 1 plate + 35, 1 plate
Gironda dips 8 8 8
Low smith Incline narrow grip warmups 4 plates x 6, 6 + 1 shit
Flys 100 x 15 130 x 15 burnouts
Lateral raises 30 x 12 35 x 11 40 x 8.5
Cable pushdown 88 x 10 110 x 6 110 x 5
Cross body cables 17 x 15 26 x 6
Cardio


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[Sourpower]

Hs lat pull 180 x 10 240 x 8 x 6
Fixed grip lat pulls 99 x 12 121 x 9 143 x 6 + 2 shit ones
Cg fixed lat pulldown 99 x 15 121 x 8 drop set 121 110 99
Reverse fly 90 x 10 x 8 x 8
Incline shrugs 55 x 10 x 10 x 10
Single preacher 25 x 12 30 x 10
Hammers cables 20x 12 25 x 8 30 x 6


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[Sourpower]

Leg ext 100 x 10 110 x 10 120 x 9
Leg curl 90 x 15 100 x 12 110 x
Sldl 115 x 12 135 x 8 155 x 10 (nice ass walked in front and pumped out some more)
Squats close stance atg 135 x 20 x 15
Calfs
Hypers
Cardio


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[Sourpower]

HS incline press 115 ea side x 11 140x 7 165 x 5 drop set 2 plates 1 plate
Machine flys 110 x 12 130 x 8 140 x 8
Cable fly super set low cable press 3 x failure
Gironda dips x 5 x 5 x 5
Seated bent laterals 40 x 8 45 x 7 45 x 6
Tricep push downs 110x 6 110 x 6 115 x 5.5


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[Sourpower]

Neutral grip lat pulls 100 x 20 121 x 12 165 x 10
DB row 65 x 12 75 x 12 85 x 8
Wide neutral grip seated row 110 x 12 143 x 9 165 x 5
Single arm cable row drop set 3 x
Seated high row (traps) 77 x 10 88 x 10 99 1
X 10
Reverse flys 80 x 10 x3
Incline curl 20 x 10 x 3
Cable hammers 27 x 6 x 5 x 5


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[Devil1]

Keep at it homie!!

I might have said this before, our training regimens are very similar.

[Sourpower]

Keep at it homie!!

I might have said this before, our training regimens are very similar.

I’m liking this push/pull/legs/off combo I’m doing. I started breaking back up into back width and thickness days. What’s your go to back exercises? I’m trying to branch out.


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[Devil1]

I’m liking this push/pull/legs/off combo I’m doing. I started breaking back up into back width and thickness days. What’s your go to back exercises? I’m trying to branch out.


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One hand cable rows
2-3 sets (70/20 reps, 80/15 reps, 90/12 reps)
super sets with cable pullovers

underhand lat pulls (shoulder width)
2 sets (100/20 reps, 120/15 reps)
super set with neutral grip pull ups

single hand lat pulls
2 sets, light weight to failure, really pull into my obliques

Bent over barbell rows
2 sets 8-10 reps

neutral grip pull ups
2 sets to failure
super set with cable crunches, full extension, pull into my lats then crunch.


Something like that would be a normal day. I’ll through some other light weight pulls in to keep moving. I like high intensity, light weight, non stop movement.

[Sourpower]

One hand cable rows
2-3 sets (70/20 reps, 80/15 reps, 90/12 reps)
super sets with cable pullovers

underhand lat pulls (shoulder width)
2 sets (100/20 reps, 120/15 reps)
super set with neutral grip pull ups

single hand lat pulls
2 sets, light weight to failure, really pull into my obliques

Bent over barbell rows
2 sets 8-10 reps

neutral grip pull ups
2 sets to failure
super set with cable crunches, full extension, pull into my lats then crunch.


Something like that would be a normal day. I’ll through some other light weight pulls in to keep moving. I like high intensity, light weight, non stop movement.

Iol that’s awesome it’s like a carbon copy of how I was training up until a few months ago. I finally gave in and started putting more rest between sets. Pretty much my whole life it was less than 30 seconds between sets. No matter how heavy or taxing.

This go around I’ve slowed things down. It’s been really hard to match the intensity of the low rest workouts so it’s been a learning process.


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[Sourpower]

Leg ext 120 x 12 130 x 10 140 x 8.5
Squat warmups. Lots. hold at bottom slow tempo 135 205 working set 225 x 8 135 atg widowmaker
Leg press 360 x 11 450 x 8
Abductor 3 x failure 180
Cardio


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[Sourpower]

HS incline 125 ea x 12 145 x 8 170 x 4 .5 drop set - 3 2 1 plates
Gironda dips 9 x 9 x8
Machine flys 130 x 8 140 x 8 150 x 7
Low smith inc narrow grip 160 x 10 180 x 8 x 6
Cable lat raises 22 x 8 22 x 8
Tricep pushdown 110 x 6 121 x 3


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[Sourpower]

Neutral grip lat pull 121 x 15 165 x 10 187 x 9
Leverage high row 2 plates x 8 110 x 5.5
Db row 75 x 13 85 x 10 90 x 7
Single arm row drop set 110-55
Neutral high row 99 x 10 110 x 19 121 x 8
Reverse shrugs 88 x 15 99 x 13 121 x 15
Metzner curl downs 187 x 13 rest pause 3
Superset
Hammer cables 27 x 5 rp 3 rp static hold/negative

Ran out of time and switched to an HIT/dc rule for biceps. Might have to switch over again for a bit - lot of fun


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[Devil1]

Neutral grip lat pull 121 x 15 165 x 10 187 x 9
Leverage high row 2 plates x 8 110 x 5.5
Db row 75 x 13 85 x 10 90 x 7
Single arm row drop set 110-55
Neutral high row 99 x 10 110 x 19 121 x 8
Reverse shrugs 88 x 15 99 x 13 121 x 15
Metzner curl downs 187 x 13 rest pause 3
Superset
Hammer cables 27 x 5 rp 3 rp static hold/negative

Ran out of time and switched to an HIT/dc rule for biceps. Might have to switch over again for a bit - lot of fun


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Yeah, that high intensity shit will leave you feeling like you’re gonna pop!

[Sourpower]

Leg ext 110 x 15 140 x 12 160 x 10
RDL 135 x 8 135 x 8 185 x 5
Leg curl seated 120 x 8 130 x 6 100 x 12 x 3 shit ones 2 sec contraction slow negative
Calf raises 160 x 12 190 x 7 x 7
Abs
Cardio


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[Devil1]

Like it brother! I’ll be going legs today.. keep pushing!

[Sourpower]

Like it brother! I’ll be going legs today.. keep pushing!

I’m splitting up front and posterior chains to save my knees. It’s a Brit of an adjustment


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[Devil1]

I’m splitting up front and posterior chains to save my knees. It’s a Brit of an adjustment


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I feel you, I love hack squats, fkn love em.. but after 3-4 weeks I have to lay off for a while.

keep killing it!

[Sourpower]

Incline warm up 225 x 12 245 x 8 immediately 135 x failure slow and stretched
Machine chest press 130 x 12 170 x 10 + 2.5 200 x 11 + 1
Cable fly superset with dips 33 x 12 dips x 6, 10 and 6, 8 and 5
Cable laterals 22 x 10 22 x 10 22 x 8
Tricep press down - 82 x 10.5 93 x 6 5 breaths + 3
Cardio

Currently running 700 test week and 50 prov, 3.3iu gh daily


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[Sourpower]

Guess the board was down. Last couple workouts

Old man joint warmup
Wide grip lat pulls 121 x 16.5 187 x 7 10 breaths 3 10 breaths 1.5
Db rows 90 x 12 95 x 8 + 3 + 2
Wide grip cable rows pronated 99 x 15 143 x 10 + 5+ 5
Cable underhand single row 55 x 12 77 x 8 + 3 +2
Cable bent shrugs neutral 55 x 15 71 x 15 93 x 10
Rope face pulls just contraction work
Cable concentration curls 22 x 12 33 x 8 + 4 + 2 xx
Metzner curl downs and 209 x 6 + 2 drop 165 x 6 143 x
Abs
Calves
Cardio

5/5
Old man knee warmup
Squats 235 x 8 135 widow-maker x 20
Leg press 450 x 8 + 4 + 3
Leg curl 100 x 12 120 x 8
Hacks 90 x failure
Cardio


I’m switching to a modified HIT style. 1 set beyond failure per exercise. 3-4 exercises per major group. 1-2 for minors. The way I do it is pick a weight I can do for 8, take 5 breaths and do another 4, breaths and and then a couple more - so 15 total. I’ll do the same thing for a different exercise but heavier and and maybe 10 total, and then another set of about 6 total.


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[Sourpower]

Incline 225 x 15 245 x8 + 4 + 3, 135 x 10 controlled negatives
Dips 8 + 4 + 3
Flys 160 x 5 + 3 + 2
Seated lat raise 50 6 + 2 + 2
Tricep pushdown - 90 x 6 + 2 + 2

There’s warmups in there I’m just not counting them generally.


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[Devil1]

Like I always say, love your regime!! Keep it up big homie!

[Sourpower]

Lat pull down 209 x 5 + 2 drop to 165 x 3
Fixed cg pulldown 121 x 8 + 3 + 2
hs leverage row single arm 70 x 10+ 3 + 2
Rack chins 10 + 4 + 2
Incline shrugs 60 9 + 7
Seated rows traps neutral 10 + 5 + 5
Alternate db curl 30 12 + 5 + 4
Curl downs 143 x 10 + 4 +2
Cardio


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[Sourpower]

Leg ext/leg curl superset 2 warmups, 1 set ext 120 x15/ curl 100 x 12
RDL 135 x 8 135 x 8 185 x 5 + 2
Abductor 150 x 15 + 3 + 2
Hypers 12, 10, 8


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[Devil1]

Abductors, such an underrated exercise.. I got legs today, very similar plan.. lol.

[Sourpower]

Abductors, such an underrated exercise.. I got legs today, very similar plan.. lol.

I used to have a bubble butt from all the squatting and dead’s. Covid gifted me with titties and a sagging ass. I’m one look in the mirror away from starting hip thrusters with my wife 4 x week.

In all seriousness the glutes are so important for the rest of your legs. Seems silly now to ignore them.


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[Sourpower]

nc dumbbells 90 x 12+ 6
Machine flys 140 x 12 180 x 8 + 3 + 2 .5
Gironda dips 6, 4, 3
Narrow grip incline 185 8 + 5 +4 slow
Tricep pushdown 88 x 8 + 5 + 3
Single arm extension 27 x 8 + 4 + 3
Seated lat raise 50 x 7 + 3 + 3
Y raises (I think) 15 x failure didn’t count just burned 25ish probably with 2 rest pauses
Abs
Cardio


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[Devil1]

Damn, that’s a serious day in the gym!

[Sourpower]

Damn, that’s a serious day in the gym!

Thanks man. I’m really trying to struggle through those reps. First time in my life in sacrificing percent form for an extra rep or two. Feels good.


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[Sourpower]

Rack Chins 12 10 10
Db row 95 6 + 3+ 3
Chest supported row 170 8+ 6 +4
Single arm underhand row 99 x 5 + 2 + 2
Lat pulldown 165 8 + 2 + 1 + negative
Reverse shrug 110 x 15 143 x 12 165 x 8
Seated neck pulls neutral 110 + 10 5 5
Curl downs 143 9 + 4 + 3
Alt db curls 35 x 10 + 5 + 4 + 1 cheat


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[Sourpower]

Workout with the wife
Leg press 335 x 12 + 4 + 3
Smith squat 180 6 + 4 + 4
Leg ext 160 8 + 3 + 3
Leg ext drop set 160 x 8 130 x 5 100 x 7
Calves
Abs
Cardio


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[Sourpower]

Incline bb 255 x 8+ 4 +4 135 negatives full stop failure
Machine flys 190 x 8 4 3
Gironda dips 6 4 4
Pec Dec full stop 220 x 5 3 200 x 6
Db lat raise seated 55 4 3 3
Tricep pushdown 80 x 10 5 4
Abs
Cardio


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[Sourpower]

Lat pulldowns 187 7+ 2+ 2
Leverage row 80 x 7 + 2 + 2 drop to 45 x 8
Fixed elbow cg lat pulls 110 10+ 5 + 5
Single arm cable row pronated drop set 66 44 33 x failure
Seated face pulls 88 10 5 5
Reverse shrugs 187 x failure
Curldowns 165 8 + 3+3
Cardio


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[Devil1]

Hell yeah, love these regimes, solid ass split!