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AcftW’s Progress Thread
03-06-2018, 05:38 PM
Day 5
Weighted Chin Ups
45x2
45x3
45x2
45x2
Weighted Dips
BWx5
10x3
10x3
10x3
10x3
10x3
T Bar Rows
90x3
140x10
140x10
140x5
3 sets EZ Bar Curls
5 sets Tricep Pushdowns
5 sets Overhead Cable Extensions
Only noteworthy thing is that I had no sternum pain from dips with 10 lbs. With a little luck I’ll be back where I was in a few months.
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AcftW’s Progress Thread
03-07-2018, 05:14 PM
Day 6
Hyperextensions
115x5
165x8
165x8
165x8
Leg Press
90x5
180x3
270x3
300x15
Weighted Sit-ups
55x10
55x10
55x10
3x15 Face Pulls at the end. I skipped my neck work today because I forgot to put my head harness in my bag last night. Didn’t want to keep working the front w/o the back since it’s ahead as much as it is.
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AcftW’s Progress Thread
03-09-2018, 10:56 AM
Weighted chin ups look great. How long are you resting between sets?
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AcftW’s Progress Thread
03-10-2018, 02:44 PM
Day 2
Rack Pull
225x3
315x3
405x3
405x3
Leg Press
90x5
180x3
270x3
380x3
380x3
380x3
Hyperextensions
115x5
205x3
205x3
205x3
Gym was closed for something, so I had to make do at a different gym. Didn’t have everything I needed and had to leave early for something. I tossed in some light rack pulls because I couldn’t find the hyperextension machine (bench?), but found it in an obscure part of the gym later.
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AcftW’s Progress Thread
03-12-2018, 04:52 PM
Day 3
Seated OHP
45x5
95x3
115x3
125x3
125x3
130x3
130x3
130x3
T Bar Row
90x3
135x3
180x3
190x6
195x3
135x5
5x20 Tricep Pushdowns
5x20 Overhead Cable Extensions
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AcftW’s Progress Thread
03-13-2018, 04:28 PM
Rack Pull
225x3
315x3
405x3
510x5
405x5
Leg Press
90x5
180x3
270x3
390x8
Neck Curls
45x10
90x15
90x10
90x10
Neck Extensions
45x10
55x10
55x10
55x10
Weighted Sit-ups
65x10
65x10
65x10
2x10 Face Pulls
2x20 Face Pulls
That 5th rep on rack pulls almost kicked my ass, tried to slip out of my left hand. I’ll probably end up re-working my schedule and doing it 3x per week, but not right away. Got too many other things I want to bring up at the moment. Good sized callous tore off, no live skin which was nice. Hate trying to clean blood off the knurling.
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AcftW’s Progress Thread
03-14-2018, 12:59 AM
Those are some heavy ass pulls man, good work!
Always try to remove your callouses before they get too big and become a liability. I learned that the hard way just a month or two into lifting. Tore off a big one and it made lifting very difficult and uncomfortable for the next few weeks before it totally healed. Now I habitually pick and chew mine off as they grow. It's gross but it's very beneficial
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AcftW’s Progress Thread
03-14-2018, 04:32 PM
Day 5
Weighted Chin Ups
45x3
45x3
45x3
45x2
45x2
Weighted Dips
BWx5
15x3
15x3
15x3
15x3
15x3
T Bar Rows
90x3
135x3
145x10
145x10
145x10
3x10 EZ Bar Curls
5x15 Tricep Pushdowns
5x15 Overhead Cable Extensions
@General Stalin
Appreciate it. It’s nice to see hard work pay off. Agree on the callouses as well. I usually do pick them off periodically but I wasn’t expecting the one that came off yesterday to be a problem.
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AcftW’s Progress Thread
03-15-2018, 04:50 PM
Day 6
Hyperextensions
115x5
165x10
165x10
165x10
Leg Press
90x5
180x3
270x3
310x15
Weighted Sit-ups
65x10
70x10
70x10
4x10 Face Pulls
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AcftW’s Progress Thread
03-17-2018, 12:44 PM
Day 1
Weighted Chin Ups
45x3
45x3
45x3
45x3
45x3
Seated OHP
45x5
95x3
115x3
130x3
130x3
130x3
125x3
125x3
Dips
BWx5
BWx10
BWx10
BWx10
BWx10
5x10 Cable Curls
5x15 Tricep Pushdowns
5x15 Overhead Cable Extensions
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AcftW’s Progress Thread
03-17-2018, 06:06 PM
The heavy weighted dips and chins are a great addition and I've made tremendous gains off of adding those into my programs over the years.
What got you into doing heavy body weight movements?
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AcftW’s Progress Thread
03-19-2018, 04:30 PM
Day 2
Hyperextensions
115x5
205x3
205x5
205x5
Leg Press
180x3
270x3
390x3
390x3
390x3
Neck Curls
45x15
90x10
90x10
90x10
Neck Extensions
45x10
55x10
55x10
55x8
Weighted Incline Sit-ups
70x10
70x10
70x10
4x10-15 Face Pulls
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AcftW’s Progress Thread
03-20-2018, 05:01 PM
Day 3
Chin Ups
BWx5
BWx5
BWx5
Seated OHP
45x3
115x3
125x3
135x3
135x3
135x3
135x3
135x3
T Bar Row
90x3
135x3
180x3
205x3
180x3
Accessories
3x8 Lat Pulldowns
5x10-15 Cable Curls
5x15 Tricep Pushdowns
5x20 Overhead Cable Extensions
Used a little more body English than I wanted on the heavy set of T Bar Rows (4x plates and a 25) but I’m going to be sticking with that weight for a few weeks to try and get my reps up. Also decided to only do BW chins on my heavy row day in order to conserve strength.
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AcftW’s Progress Thread
03-22-2018, 04:48 PM
Day 4
Rack Pulls
225x3
315x3
405x3
515x3
Leg Press
180x3
270x3
360x3
400x3
400x5
Weighted Incline Sit-ups
70x10
70x10
70x10
Accessories:
4 sets Neck Curls
4 sets Neck Extensions
4 sets Face Pulls
Going to be taking a week off from the gym (usually only ends up being 4-5 days) to let little things heal up. I like to do that every couple months give or take a week. Aligning it with some work travel, I’ve been living out of a hotel for the last couple months so I’m looking forward to being in my own bed and meal prepping again.
New PR on rack pulls, nearly had 4 reps but my grip slipped near lockout. Leg press was supposed to be 400x8, but I wasn’t thinking/counting right so I split it into 2 sets.
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AcftW’s Progress Thread
03-28-2018, 02:48 PM
Day 5
Weighted Chin Ups
45x3
45x2
45x2
45x2
45x2
Weighted Dips
20x5
20x4
20x3
T Bar Row
90x3
135x3
155x6
155x6
155x6
Accessories:
4 sets EZ Bar Curls
4 sets Cable Curls
5 sets Tricep Pushdowns
5 sets Overhead Cable Extensions
Five days off, calories definitely dropped off during that time. Back to Alaska now, almost ate shit hard in the driveway this morning, jolted my knee a bit but no legs today so no (certain) harm done. Some tension in my sternum during dips so I cut them short, but I think that was due to jumping right into weight without a body weight warm up. Decent workout.
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AcftW’s Progress Thread
03-28-2018, 07:26 PM
I’ve got a fitness test coming up in a little over a month and haven’t ran in quite a while. Eased into it with a half mile run, trying to avoid the usual shin splints. Gonna aim for running 3 days a week, after my upper body days (1, 3, 5).
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AcftW’s Progress Thread
03-29-2018, 12:55 PM
Day 6
Hyperextensions
115x5
205x5
205x5
205x5
Leg Press
200x5
290x5
320x15
Weighted Sit-Ups
70x10
70x10
70x10
Accessories:
4 sets Face Pulls
The gym I’m using now has a leg press which has each leg moving its own half of the weight. Felt funny at first but I feel like I got more out of it.
Also skipped neck work, because I forgot this gym doesn’t supply towels (just the wipes) and if I have more than one plate on my head w/o a towel it leaves a nasty ring bruise on my forehead lol.
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AcftW’s Progress Thread
03-30-2018, 04:18 PM
Day 1
Weighted Chin Ups
50x2
45x3
45x2
45x2
45x2
Seated OHP
95x5
115x5
135x3
135x3
135x5
115x8
Dips
BWx5
BWx12
BWx10
BWx10
Accessories:
4 sets EZ Bar Curls
4 sets Cable Curls
5 sets Tricep Pushdowns
5 sets Overhead Cable Extensions
Also ran, a bit more than last time. No shin splints/pain so that’s been nice.
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AcftW’s Progress Thread
03-31-2018, 02:13 PM
Day 2
Hyperextensions
115x5
210x5
210x5
210x5
Leg Press
180x5
270x5
360x3
400x3
400x3
400x3
Weighted Sit Ups
70x15
70x10
70x10
Accessories:
4 sets Neck Curls
3 sets Neck Extensions
4 sets Face Pulls
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AcftW’s Progress Thread
03-31-2018, 08:29 PM
Shin splints: if I recall correctly from my running days, toe raises are a good way to strengthen the right muscles.
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AcftW’s Progress Thread
04-01-2018, 04:08 PM
^ Warming up with toe raises has been part of it for sure, did another mile today, adding to the distance each time I’m running.
Day 3
Chin Ups
BWx5
BWx3
BWx5
Seated OHP
95x5
115x3
140x3
125x5
T Bar Row
90x3
135x3
205x4
180x4
Accessories:
4 sets EZ Bar Curls
4 sets Cable Curls
5 sets Tricep Pushdowns
5 sets Overhead Cable Extensions
Pretty mediocre session, a couple small bits of progress, but nothing that really stood out overall. Ran a mile immediately after, ~11 minutes. Wasn’t pushing it, jogged most of the way. Aiming for 1.5 miles in 11:00-11:30 by the end of the month.
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AcftW’s Progress Thread
04-02-2018, 03:23 PM
Day 4
Rack Pulls
225x3
315x3
405x3
515x4
Leg Press
200x3
290x3
380x3
410x8
Accessories:
4 sets Face Pulls
Had to cut things short so I skipped the weighted sit ups. I’m probably going to go to an every other day lifting schedule and do a mock fitness test on the off days to get my bodyweight endurance up/run.
Plus I need a little break in general. 6 days in a row, and my shoulder’s been nagging me a bit since yesterday.