Thread: Accountability

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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Originally Posted by 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


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Damn Bro, Looking good Big Swole

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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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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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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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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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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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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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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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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