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AcftW’s Progress Thread
05-06-2018, 12:34 PM
Forgot to post yesterday’s workout, only increase was on dips, 3 sets of 3 with 30 lbs. I also incorporated a tip from Steelex’s recent thread, with doing 4 second negatives with my accessories.
workouts will be a little sparse the next couple weeks, as I’m going to be traveling and using gyms as available.
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AcftW’s Progress Thread
05-07-2018, 09:07 PM
Hyperextensions
135x5
245x3
245x3
245x3
135x15
Leg Press
200x5
290x5
365x8
Accessories:
4 sets Neck Curls
3 sets Neck Extensions
4 sets Face Pulls
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AcftW’s Progress Thread
05-08-2018, 05:03 PM
Weighted Chin Ups
45x2
45x2
45x2
Rack Pulls
225x3
315x3
405x3
505x3
505x3
505x3
505x3
505x3
Accessories:
4 sets EZ Bar Curls
4 sets Cable Curls
5 sets Tricep Pushdowns
5 sets Overhead Cable Extensions
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AcftW’s Progress Thread
05-09-2018, 04:24 PM
Hyperextensions
135x3
245x3
245x4
245x5
135x10
Leg Press
200x3
400x3
430x8
370x20
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AcftW’s Progress Thread
05-11-2018, 01:09 PM
A bit of sternum pain on first set of body weight dips, I’m thinking about just scrapping them. Kills me to do it, but I just don’t see myself getting back up to +90lbs without re-injuring myself several times.
Seated OHP
45x10
95x10
100x10
100x10
100x10
95x10
Wrist Roller
30x5
30x5
30x5
Accessories:
4 sets EZ Bar Curls
4 sets Cable Curls
5 sets Tricep Pushdowns
5 sets Overhead Cable Extensions
Going to start an LGD 4033/MK 677 bulk soon, followed by cut with Ostarine on my next work trip overseas. Did a 20lb cut from 220-200 last year with it (8 weeks) while increasing strength. Hoping for similar results this year.
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AcftW’s Progress Thread
05-12-2018, 03:27 PM
Decided to make a solid day just for forearms/grip and neck. I’ll still be doing the wrist roller and neck stuff on my other days too, but this way I can start fresh instead of having my grip already fatigued. Plus I can add in Farmers Walks again without it interfering with my pulls.
Farmers Walks
135x75 yards
135x75 yards
135x75 yards
135x75 yards
Dead Hang
1x30s
1x30s
1x30s
Wrist Roller
25x5
25x5
25x5
Neck Curls
45x10
90x15
90x20
90x20
45x20
Neck Extensions
45x10
45x10
45x10
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AcftW’s Progress Thread
05-13-2018, 08:01 PM
Seated OHP
45x10
95x10
105x10
105x10
105x10
95x8
The usually accessories followed. Also used a pec fly machine for the first time in over a year. I think I’ll use it more frequently.
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AcftW’s Progress Thread
05-14-2018, 02:08 PM
Rack Pulls
225x3
315x3
405x3
520x5
405x3
Leg Press
200x3
400x3
440x5
Last workout for about a week, doing some traveling and won’t have access to a gym for a bit. Getting my left sleeve finished not long after, so I’ll take a few days off for that to heal as well.
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AcftW’s Progress Thread
05-23-2018, 02:52 PM
Got a workout in today, just a basic arm focused day because I didn’t have any chalk. It’s a gym I used to go to and I talked with my buddy who does memberships there, got me a week pass.
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AcftW’s Progress Thread
05-25-2018, 12:34 PM
Simple workout, and last during my travels. Ready to get back to my regular gym.
Rack Pulls
225x3
315x3
405x3
525x3
405x10
Neck Curls
45x10
90x10
90x10
45x40
Great pump in my neck after that lol.
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AcftW’s Progress Thread
05-27-2018, 02:32 PM
Hyperextensions
135x3
250x3
250x3
250x3
135x20
Leg Press
200x5
400x3
440x8
200x20
Weighted Sit-ups
45x10
45x10
45x10
That 135x20 hyper set was a killer lol, most I had done prior was 15 with 135. My goal is 315x3 by the end of 2018, though I think with a lot of effort I can hit it by the end of October.
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AcftW’s Progress Thread
05-28-2018, 12:21 PM
Farmers Walks
145x75 yards
145x75 yards
145x75 yards
145x75 yards
Dead Hangs
1x45 seconds
1x45 seconds
1x45 seconds
Neck Curls
45x10
90x10
90x10
90x20
45x50
Neck Extensions
45x20
45x15
45x12
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AcftW’s Progress Thread
05-29-2018, 04:54 PM
Weighted Chin Ups
45x2
45x2
45x2
T Bar Rows
90x3
135x3
135x3
Wrist Roller
30x5
30x5
30x5
Accessories:
3x10 Pec Fly Machine
3x10 Cable Rows
4x10 Cable Curls
5x15 Tricep Pushdowns
5x15 Overhead Cable Extensions
Lower back was a little tweaked so I didn’t go heavy on T Bar rows.
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AcftW’s Progress Thread
05-30-2018, 02:29 PM
Rack Pulls
225x3
315x3
405x3
510x3
510x3
510x3
495x5
495x5
LP
200x5
400x5
400x5
400x5
Neck Curls
45x10
90x15
90x15
45x40
Accessories:
3x10-15 Face Pulls
Doing the 5x3 lighter rack pull day is catching up to my heavy day, so I think I’m going to focus on 495 and try to work toward 10 reps with it. 5 reps is pretty tiring after a few sets, so it should be good for conditioning, not to mention extra grip work. I’ll still do my 405x10 at the end of my heavy day, but will try to push that to 15 reps.
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AcftW’s Progress Thread
06-01-2018, 02:20 PM
Had a workout yesterday but cut things short due to some tendonitis flaring up. Going to give my elbows a break for a couple days.
Farmers Walks
155x75 yards
155x75 yards
155x75 yards
155x75 yards
Dead Hangs
1x30 sec
1x30 sec
1x30 sec
Wrist Roller
35x3
25x5
25x5
25x5
Neck Curls
45x10
90x20
90x20
90x20
45x50
Neck Extensions
45x20
45x20
45x19
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AcftW’s Progress Thread
06-02-2018, 02:47 PM
Rack Pulls
225x3
315x3
405x3
525x5
405x15
Leg Press
200x5
290x5
380x5
450x5
Accessories:
3x20, 1x10 Face Pulls
Felt like I had another rep in me on the 525 set, but decided against it. The 405x15 was a brutal exercise in cardio lol. Felt like I just got done running.
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AcftW’s Progress Thread
06-04-2018, 02:06 PM
Hyperextensions
135x3
225x3
255x3
255x3
255x3
Leg Press
290x5
380x5
440x3
440x3
440x3
Some more travel coming up for work in a couple weeks, so my calorie intake and training will be out of whack. Probably be visiting 3 gyms in the space of a week getting to the site overseas. Never know what a gym is going to have to offer.
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AcftW’s Progress Thread
06-06-2018, 09:27 PM
Went to the gym twice today, nothing crazy to report.
Tendonitis is gone from my bicep so that’s nice.
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AcftW’s Progress Thread
06-07-2018, 03:50 PM
Hyperextensions
135x5
225x5
225x3
Rack Pulls
225x3
315x3
405x3
495x5
495x5
495x5
405x5
Leg Press
180x5
270x6
360x20
Accessories:
3x20 Face Pulls
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AcftW’s Progress Thread
06-10-2018, 04:56 PM
Farmers Walks
170x75 yards
170x75 yards
170x75 yards
170x75 yards
Dead Hangs
1x30 sec
1x20 sec
1x20 sec
Neck Curls
45x10
90x10
90x15
90x20
45x30
Neck Extensions
45x15
45x15
45x15
I think my dead hangs are going to stall until I start cutting in a couple months, plus doing them right after farmers walks is making my grip trash lol. But that’s what I’m going for so I guess it’s working.
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AcftW’s Progress Thread
06-11-2018, 04:25 PM
Rack Pulls
225x3
315x3
405x3
530x5
405x10
405x10
Leg Press
180x5
270x3
360x3
450x8
Weighted Sit-ups
45x10
45x10
45x10
Accessories:
Face Pulls 1x10, 1x15, 1x20
Got 530 up for 5 instead of 3. Just felt right.
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AcftW’s Progress Thread
06-11-2018, 04:35 PM
Damn, the back pump with barbell hyperextensions must be unreal. Does it give you any kind of back pain/what kind of erector/ham gains have you seen since you started doing them?
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AcftW’s Progress Thread
06-11-2018, 07:17 PM
I actually haven’t had any back pain or sciatic tingling since I started doing them heavier. I think it’s been a great benefit.
Pants feel a bit tighter, and I’ve got more ass than I used to. Honestly though, I think it’s just making up for me not pulling from the floor anymore. Hamstrings are definitely stronger than before though, in the beginning my knees were buckling at the top of the hypers, but don’t anymore.
Aiming for 315 by the end of the year.
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AcftW’s Progress Thread
06-13-2018, 04:06 PM
Seated OHP
45x10
95x10
95x10
95x13
Hyperextensions
135x5
225x3
265x3
265x3
265x3
225x8
Accessories:
4 sets EZ Bar Curls
3 sets Hammer Curls
5 sets Tricep Pushdowns
5 sets Overhead Cable Extensions