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  #6931  
Old 09-28-2018, 10:34 AM
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@Galahad: Damn, you're hot af
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  #6932  
Old 09-28-2018, 10:23 PM
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No kidding.
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  #6933  
Old 10-01-2018, 05:47 AM
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Capped off a good week of lifting Friday with some trap deads. Kept the overall volume of that workout down a bit, bc SATURDAY IS A RUGBY DAY, but I felt very strong. Top set was a smooth triple at 540#

The song is “Nothing is Not” by Morbid Angel

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  #6934  
Old 10-01-2018, 09:19 AM
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Quote:
Originally Posted by Mokrap of Croton View Post
@Galahad: Damn, you're hot af
co-sign

I'm back on Madcow 5x5 for a few weeks before I begin Pump Dragon II in November. As I expected, my maxes did suffer a bit, but training heavy again seems to be getting them back up.

yesterday:

squats: warmup with bar and 135 for 5, then 195, 245, 295, 335, 380 for 5

bench press: warmup with bar and 135 for 5, then 155, 185, 215, 245, and 265 for 5

barbell rows: 135, 165, 195, 225, 255 for 5.
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  #6935  
Old 10-02-2018, 09:23 AM
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Crazy looking at y'alls lifts. A few years ago we are all lifting babies, but progress being slow and steady it kind of just hits you sometimes. Both UUDD and Mokrap have become real tanks! Holy cow.
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  #6936  
Old 10-02-2018, 11:05 AM
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aww, liftin' babies

today was decent

deadlifts: 135 for 5 to warmup, then 225, 275, 315 for 5, 365 for 3.

strict pressed: bar and 95 for 5 to warmup, then 110, 130, 150 for 5, 170 for 2

squats: 135 for 5 to warmup, then 225, 275, and 325 for 5, then 325 for 6

ez curl bar preacher curls: 80 lbs for 4x10, time to move these suckers to 85.
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  #6937  
Old 10-02-2018, 06:22 PM
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GROUP HUG YOU GUYZ

*squeeze*

Today was this x 10



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  #6938  
Old 10-04-2018, 09:41 AM
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car pushes, for the IRON CULTURE

today was ruff, insomnia last night meant I was lifting on less than 5 hours of sleep.

squats: bar and then 135 for 5 to warmup, then 215, 260, 315, and 355 for 5, 405 for a triple, 315 for 8.

bench: bar for 5 to warmup, then 145, 175, 215, and 245 for 5, 285 for a triple, 225 for 8.

pendlay rows: 145, 175, 215, 245 for 5.

barbell curls: 165 for 8.
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  #6939  
Old 10-08-2018, 11:46 AM
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after a long weekend staying in a cabin with the boy and doing lots of hiking, I got back into the gym late yesterday afternoon.

squatz: warmup with bar and then 135 for 5, then 225, 275, 325, 365, and 405 for 5.

bench press: warmup with bar and then 95 for 5, then 145, 185, 215, 245, and 270 for 5.

barbell rows: 145, 185, 215, 245, and 270 for 5.

then my fat ass did a single set of bodyweight dips for 8, and then it was time to go because the gym was closing.
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  #6940  
Old 10-09-2018, 09:30 AM
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pretty tired today, insomnia meant I got about 5 hours of sleep, but I got it in before work.

deadlifts: 135 for 5 to warmup, then 225, 275, 315, and 345 for 5.

strict presses: bar and then 75 for 5 to warmup, then 100, 120, 140, 155 for 5.

squats: 135 for 5 to warmup, then 225, 280, 330 for 5, then 330 for 6.

ez curl bar preacher curls: 85 lbs for 3x8.
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  #6941  
Old 10-11-2018, 07:03 AM
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today was my BIG TRIPLES day!

squats: bar and 135 for 5 to warmup, then 225, 280, 330, 380 for 5, 425 for 3, and 330 for 8.

bench press: bar and 95 for 5 to warmup, then 145, 185, 225, 250 for 5, 295 for 3, and 225 for 8.

barbell rows: 145, 285, 225, 250 for 5, 295 for just a single (boo), 225 for 8.

exhaustificated
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  #6942  
Old 10-12-2018, 06:42 PM
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I was running short on time and couldn't do a full 6 circuits with the 45 pounder + planks. So I decided to pick up the 24 kg kbell and lumbered my way through 5 circuits. My form was getting wussy so I stopped that and then did 2 sets of 40 two-hand swings, and a third set with 24 reps.

Doing two-handed swings made my grip burn in a way I haven't felt in a long long time. Wowza. Maybe I need to start doing those more often, cause I've been doing one handed swings for years. The two-handed swings aren't really all that much easier, and man, they seemed to work me in a very different way.
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  #6943  
Old 10-13-2018, 01:34 PM
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By the way, my favorite workout synth right now. I have these two EPs play straight through, in the order posted. This dude freakin' rocks.

Irving Force - Undercover EP
Irving Force - The Violence Suppressor EP
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  #6944  
Old 10-15-2018, 08:22 AM
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keep swingin', Ry!!!

today was pretty good after a weekend in Des Moines for Iowa Leather Weekend with the pupper

squats: bar and then 135 for 5 to warmup, then 225, 265, 315, 360, and 405 for 5.

bench press: bar and 95 for 5 to warmup, then 150, 185, 215, 250, and 280 for 5.

barbell rows: 145, 175, 205, 235, 260 for 5.

dips: pressed for time so just one set at bodyweight for 8

machine leverage shrugs: 275 for 10 twice, then 285 for 10, 295 for 12.

no travel plans for the rest of the year so I'm looking forward to just concentrating on diet and lifting hard.
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  #6945  
Old 10-16-2018, 04:11 AM
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I'm going to get my first ever massage tonight. Apparently the place is a real doozy and massages deep. I suspect I'll be in boatloads of pain. I've wanted to do this forever, because I'm certain I have lots of tightness and damage everywhere. Here in Shanghai it's pretty cheap and can, apparently, be really good if you know the right place (Or really bad, or accidental sex work).
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  #6946  
Old 10-16-2018, 10:26 PM
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Good work, everyone!

@uudd: Very strong lifts, fella.

@Ryan: 2-handers will, indeed, smoke your grip! I was on vacation this past week, so I took my 2 pood kb. Lots of swinging. Lots of forearm fire.

—-

This evening


ascension day lyrics


ascension day lyrics

Also did some volume work, some breathing pausies, some GHR, and then 15 minutes of rowing.
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  #6947  
Old 10-17-2018, 09:18 AM
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F YEAH

today was not as good

deadlifts: 135 and 185 for 5 to warm up, then 225, 295, 330 for 5, 375 for 2. fail

strict presses: bar and 75 for 5 to warm up, then 105, 125, 145 for 5, 165 for 2. fail

squat: bar and then 135 for 5 to warmup, then 225, 295, 340 for 5, 340 for 7.

assisted pullups: 125 off my fat ass for 2x8

ez-curl bar preacher curls: 85 lbs for 3x10, 6.
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  #6948  
Old 10-17-2018, 07:52 PM
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Quote:
Originally Posted by Galadrome View Post
EDIT: The images are not loading on my computer, but here in China with a spotty VPN many things don't load. Please let me know if it worked.
If you have shadowsocks, I can PM you details for my personal server I used when I was living over there. Worked decently most of the time, besides certain high security periods when they blocked everything.
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  #6949  
Old 10-18-2018, 10:43 PM
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Not sure if this is the right thread but I've been hitting the gym 3 days a week for two months trying to get in shape. I typically hit the rowing machine for 20-30 minutes, then 20-30 minutes hitting various weight machine things, then 15-20 on a treadmill.

Any suggestions on ways to lose my gut/man-titties?

Also, what app do ya'll use for tracking reps?

Any general recommendations?
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  #6950  
Old 10-19-2018, 09:19 AM
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Balrog, the best way to lose weight is to exercise regularly and track your caloric intake with an app like Lose It or My Fitness Pal. If you plateau even after the caloric reduction / tracking, try moving to a low carb diet and see if that helps you go further.

as for apps, Full Fitness is a good one. Strongur if you start getting into periodized lifting programs like 5-3-1 or Madcow 5x5. Stronglifts 5x5 app is very focused if you try Stronglifts 5x5 as a program (and I recommend it as a great place to start if you want to start doing barbell compound lifts).

three days a week of cardio and resistance training should make a real difference! congrats on getting in there! Do you feel any different?

___

today was Not Great, due to insomnia last night meaning I had about 4 hours of sleep before I got to the gym this am.

squat: bar and 135 for 5 to warmup, then 225, 290, 340, and 395 for 5, 425 for 3, and 340 for 5.

bench press: bar and 95 for 5 to warmup, then 150, 185, 230, 260 for 5, 300 for 3, and 230 for 8.

no time for barbell rows. curled 165 for 8 for 1 set. that was it.
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  #6951  
Old 10-19-2018, 01:24 PM
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I use a really simple 5/3/1 tracker app. For years I just kept up with it on an Excel spreadsheet, haha.

@uudd: Sleep will fuck you up. Still, a triple at 425# on a *bad* day? Go ahead, my man, go ahead.
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  #6952  
Old 10-19-2018, 01:26 PM
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@Balrog: General recommendations for lifting: get away from the machines and learn the basic big compound movements: squat, deadlift, bench, overhead press, row. I know those can be intimidating at first (every single one of us was there at one point), but devoting yourself to those lifts is going to pay off much more than cranking out reps on a bunch of cable machines (which also have their uses, mind).
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  #6953  
Old 10-20-2018, 02:34 PM
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2/3 of my lifting sessions were good this week. Yoke squats were awesome, and I just did an upper body push/pull that went very well: band pushups, Kroc rows, face pulls, neck work.

Deadlifts last night were subpar, though. Not total shit, but just not on point. Was a little too drunk, haha. It’s not rare on a Friday for me to drink beer between sets, but I ended up drinking whiskey at the firm’s “partners meeting” before lifting. Missed the sweet spot! I have had some great lifts with a slight buzz, but if I’m just a little over the line it screws something up.

The “2 or 3 beers” warmup works pretty well for rugby matches, too, btw. Our pack players all shotgunned a beer before kickoff at our last match and I feel like I really *get* the sport. It was our best pack performance of the season so far, too. No way that’s a coincidence.
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  #6954  
Old 10-20-2018, 05:47 PM
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You are just too manly, dude. I am way behind.
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  #6955  
Old 10-23-2018, 09:37 AM
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I was so ZONKED yesterday from insomnia (AGAIN) that I forgot to post my lifts oh noooo

anyway here they are:

squat: bar and 135 for 5 to warmup, then 225, 265, 325, 365, and 405.

bench: bar and then 95 for 5 to warmup, then 155, 185, 220, 250 for 5, then 285 for 4.

rows: 155, 185, 225, 250 for 5.

dips: was running outta time so bodyweight for one set of eight

leverage shrugs: 295 lbs for 4x10.
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  #6956  
Old 10-23-2018, 04:04 PM
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Thanks for the advice, fellas. I'm sticking to the rowing machine for 20 as a warmup. I'm still pretty intimidated by the squat, deadlift, bench, overhead press, and row but I'm putting my toe in the water lol.

Sunday:
bench: bar + 40 for 35 reps
bar curls: 40 for 40 reps
seated dip: 90 for 40

Today:
bench: bar + 40 for 40 reps
seated dip: 110 for 70
low row (machine): 90 for 40

Current tunes:
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  #6957  
Old 10-24-2018, 07:16 AM
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that's a lotta reps, Balrog! are you breaking those up into sets? (fyi: a regular size barbell weighs 45 lbs.)

today was a bit better.

deadlift: 135 for 5 to warmup, then 225, 275, 315, 355 for 5.

strict presses: bar then 75 for 5 to warmup, then 100, 120, 140, and 155 for 5.

squats: bar and then 135 for 5 to warmup, then 225, 290, 340 for 5, then 340 for 6.

assisted pullups: 125 lbs assistance for 8. just one set, had to cut it short.

ez curl bar preacher curls: 85 lbs for 3x10, then 8.
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  #6958  
Old 10-24-2018, 09:37 AM
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Good work, people! I was a lazyass bc I worked late last night and did nothing.

Making that up tonight with yoke bar squats.
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  #6959  
Old 10-24-2018, 02:14 PM
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Feeling the insomnia induced lethargy and apathy. I haven't been consistent for at least two weeks now. I woke up feeling like my brain was on the brink of death. It's difficult getting in a full workout and still having time to feed the kid and get dishes washed and get her up to bed on time. Augh.

I tried getting up early a few times this summer to run before work. But uh...nope. I am not good at early morning, it murders me.
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  #6960  
Old 10-24-2018, 04:06 PM
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Quote:
Originally Posted by upupdowndown View Post
that's a lotta reps, Balrog! are you breaking those up into sets? (fyi: a regular size barbell weighs 45 lbs.)
I usually break it up into sets of 10 or 20. Whatever I can handle lol.
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