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  1. #441
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    Leg day was really good to day. Slowing things down and different foot placements has really helped me get a better connection with my quads. They were pumped like crazy to say the least.

    2-1-21 leg day 2

    Hack squats 3-4 sec negs 10 plates - 10, 10, 9
    Backoff set 8 plates - 11

    Leg press high and wide stance 20 plates - 11, 10, 8
    Backoff set 18 plates - 12

    Calf presses 8 plates - 15, 13, 12, 12

    Leg ext. 230lbs - 13, 12, 10
    Drop set 185lbs - 6
    Drop set 155lbs - 5

    Standing calf raises 120lbs - 15, 11, 11


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  2. #442
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    Yesterdayís push day workout. Strength wasnít there but made the best of it. Still had a good workout.

    2-2-21 push day 2

    BB incline press 3-4 sec neg. 315lbs - 10, 9, 7
    Backoff set 225lbs - 13

    DB Shoulder Press 100lbs - 10, 9
    Heavy set 110lbs - 6

    HS Incline Press 8 plates - 10, 8
    Backoff set 6 plates - 11, 8

    Face pulls 57.5 - 12, 12

    Cable flys 140lbs - 12, 12, 11

    Db lateral raises external rotation 35lbs - 12, 12


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  3. #443
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    Had a killer leg day today. Strength is going up even this late in offseason. Was doing 3-4 second negatives with 12 plates on hack squats. Felt good.

    2-9-21 leg day 2

    Hack squats close stance 3 sec negs. 12 plates - 12, 10, 10

    Close stance leg press 3 sec negs. 20 plates - 12, 11, 10

    Seated calf raises 4 plates - 15, 14, 14, 12

    Adductors 315lbs - 15, 14, 14

    Leg ext. 240lbs - 12, 12
    Drop set 200lbs - 7

    Standing calf raises 135lbs - 16, 15, 12


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  4. #444
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    Had a great push day yesterday. Felt strong as hell. Feeling out this new gym so workouts are little weird right now. Cool thing is they go up to 150lbs dumbbells and have a pendulum squat. They have a bunch of variety which is nice! Really excited about it.

    2-14-21 push day 1

    DB decline Press 140lbs - 11, 10, 8

    DB shoulder press 100lbs - 13, 12, 12

    HS Decline press 110lbs each arm - 11, 10, 10

    Reverse pec deck 190lbs - 15, 15, 12

    Cable flys high to low 180lbs - 15, 12

    Reverse HS shoulder press 4 plates - 16, 15


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  5. #445
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    Had a very good push day. Hit a PR on DB incline press with 145lb dumbbells 10Ė12 reps. These were slow and controlled as well. Will be trying those 150s here soon.

    2-18-21 push day 2

    DB incline press 145lbs - 12, 10
    Backoff set 125lbs - 8, 8

    Seated military press 225lbs - 9, 8, 8
    Backoff set 185lbs - 12

    Skull crushers 115lbs - 14, 10, 9, 8

    HS Incline press 6 plates - 13, 12, 10

    DB Lateral raises palms out 35lbs - 14, 12, 11

    Cable flyís high to low 42.5 - 15, 12

    Face pulls 40 - 15, 14


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  6. #446
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    Quote Originally Posted by killionb12 View Post
    Had a very good push day. Hit a PR on DB incline press with 145lb dumbbells 10–12 reps. These were slow and controlled as well. Will be trying those 150s here soon.
    I will add you to the long list of people I hate...

    How much you weighing?
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  7. #447
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    Quote Originally Posted by The Deadlifting Dog View Post
    I will add you to the long list of people I hate...

    How much you weighing?
    Haha, Iím at 278lbs so not a small guy. A little easier for someone my weight.


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  8. #448
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    Had a very good push day yesterday. Was feeling pretty strong so I decided to see what I could do on Barbell flat bench. Worked my way up to 500lbs for 1 rep and it went up easy. Didnít try to max out just wanted to test the strength. First time with 5 plates on each side even though I think I could have done that much last offseason. I probably had another 25lbs in the tank.

    2-22-21 push day 1

    1 rep of 500lbs flat bench - went up easy
    BB flat bench 3-4 sec negs 315lbs - 12, 11, 10

    DB shoulder press 110lbs - 12, 11, 9

    DB flat bench 140lbs - 8
    Backoff sets 120lbs - 9, 9

    Standing lateral raise machine 60lbs -
    14, 13, 11

    HS Decline press 110lbs each arm - 12, 11, 9

    Rear delt rows elbows flared 2 plates - 15, 14

    Pec deck 250lbs - 16, 14


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  9. #449
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    Quote Originally Posted by killionb12 View Post
    Had a very good push day yesterday. Was feeling pretty strong so I decided to see what I could do on Barbell flat bench. Worked my way up to 500lbs for 1 rep and it went up easy. Didn’t try to max out just wanted to test the strength. First time with 5 plates on each side even though I think I could have done that much last offseason. I probably had another 25lbs in the tank.

    2-22-21 push day 1

    1 rep of 500lbs flat bench - went up easy
    BB flat bench 3-4 sec negs 315lbs - 12, 11, 10

    DB shoulder press 110lbs - 12, 11, 9

    DB flat bench 140lbs - 8
    Backoff sets 120lbs - 9, 9

    Standing lateral raise machine 60lbs -
    14, 13, 11

    HS Decline press 110lbs each arm - 12, 11, 9

    Rear delt rows elbows flared 2 plates - 15, 14

    Pec deck 250lbs - 16, 14


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    Very impressive Bench press man
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  10. #450
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    Quote Originally Posted by Cuz View Post
    Very impressive Bench press man
    Thanks bro!


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  11. #451
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    Checkins with coach yesterday. Weight is down a little sitting at 278lbs. Feeling a lot harder lately at this weight. I guess Iím growing into this weight now.








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  12. #452
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    Great leg day yesterday. Quad focus day and my legs were toast afterwards. Used a few different movements yesterday with smith machine squats with slow negatives and the belt squat also with slow negatives. Felt great to switch things up a little. Got a great connection with my quads.

    2-25-21 leg day 2

    Smith BB squats 3 sec negs. 405lbs - 9, 8, 8

    Belt squats 4 plates - 14, 13

    Standing calf raises 4 plates - 15, 13, 12, 12

    Adductors 170lbs - 12, 12, 11, 11

    Leg ext. 4 plates 2 25s - 13, 10
    Drop set 4 plates - 4
    Drop set 3 plates - 3

    Calf presses on leg press 8 plates - 20, 19


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  13. #453
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    Pull day from yesterday.

    2-28-21 pull day 1

    Lat pulldowns 230lbs - 11, 10, 10

    Smith Bent over rows 315lbs - 12, 10, 10

    Ez bar curls 95lbs - 13, 12, 12

    Straight arm pull downs 140lbs - 15, 13

    Preacher curls 110lbs - 12, 10

    Incline single arm cable pulldowns 60lbs - 15, 14

    High cable curls 30lbs - 15, 12


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  14. #454
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    Awesome leg day two days ago. Legs are getting stronger and still growing. Will be ending my blast this week and cruising for 8 weeks until prep starts.

    3-1-21 leg day 1

    RDLs 365lbs - 12, 10, 10

    High and wide leg press 16 plates - 16, 14

    Standing calf raises 4 plates & 2 25s - 13, 12, 12

    Seated hamstring curls 200lbs - 13, 12

    Seated calf raises 4 plates - 15, 14, 12

    Standing hamstring curls 2 plates - 12, 11


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  15. #455
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    Leg day from yesterday. Decided to do some pre-exhaust before hitting my heavy compound movements for quads. The giant set below worked great. Legs felt amazing and pumped.

    3-5-21 leg day 2

    Giant set 3 rounds
    Leg ext 2 plates - 16, 15, 15
    Seated hamstring curls 145lbs - 12, 12, 12
    Walking lunges - 12, 12, 12

    Hack Squats 3 sec negs. 8 plates - 12, 11, 10

    Leg press 18 plates - 12, 12, 11

    Calf presses on leg press 8 plates - 18, 16, 16, 15

    Adductors 170lbs - 13, 12, 11, 11

    HS single leg press 5 plates each leg - 15, 12

    Standing calf raises 4 plates - 20, 18, 14


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  16. #456
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    Push day today.

    3-6-21 push day 2

    DB incline press 140lbs - 13, 10, 9

    HS incline fly 2 plates 2 10s - 12, 10, 9

    DB shoulder press 110lbs - 9, 8, 8

    Tricep ext. 60lbs - 15, 12, 12

    HS incline press 100lbs each arm - 15, 12, 12

    Machine lateral raises 70lbs - 15, 14, 13

    Cable flys low to high 140lbs - 14, 12

    Face pulls 57.5lbs - 15, 14


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  17. #457
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    Checkins. Weight holding steady around 278. Have about 7 1/2 weeks until prep starts.








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  18. #458
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    Hey guys. We are doing a deload week this week and I wonít be logging anything. Will check in here and there until I get back at it! Have a great weekend!


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  19. #459
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    Deload is going well this week. My hunger seems to be going up which is weird since Iím cruising right now. Body is feeling more energetic already. Looking forward to getting back at it next week. It will be exactly 7 weeks from tomorrow when we start prep. Getting excited!


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  20. #460
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    Weekly checkins. Weight is down to 275lbs since starting my cruise at around 278lbs. Feeling tighter and body is feeling good during this deload week.







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  21. #461
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    First day back at it full tilt yesterday. Felt strong and body felt great. It was a much needed deload for sure. Here is what went down.

    3-17-21 leg day 1

    Warmed up with 2 sets of standing leg curls

    RDLs 365lbs - 11, 10, 10
    Backoff set 315lbs - 11

    Bulgarians split squats 185lbs - 12, 10

    Adductors 170lbs - 12, 12, 10, 10

    Calf presses 8 plates - 17, 16, 15, 15

    Lying hamstring curls 2 plates & 25 - 12,11
    Drop set 1 plate & 25 - 14

    Standing calf raises 4 plates - 15, 14


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  22. #462
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    Had a really good push day coming off a deload week. Felt strong and healthy. Got a great pump as well.

    3-18-21 push day 1

    DB flat bench 150lbs - 12, 11, 9

    Prime chest press 4 plates - 12, 12, 11

    Db shoulder press 110lbs - 11, 9, 9

    Rope tricep ext. 45lbs - 12, 10, 10

    Standing lateral raise 70lbs - 14, 12, 11

    HS decline press 105lbs each arm - 11, 10, 10

    Meadow rows elbow flared for rear delts 2 plates - 15, 14

    Cable flys low to high 140lbs - 16, 15





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  23. #463
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    Pull day from yesterday. Have the day off today.

    3-19-21 pull day 2

    T bar rows 5 plates & 25 - 11, 10
    Backoff set 5 plates - 12

    Prime seated row 110lbs each arm - 15, 14, 14

    Incline Db curls 45lbs - 12, 12, 11

    HS high row 100lbs each arm - 15, 14, 14

    HS high bicep curls 75lbs - 15, 14, 13

    Stretchers 160lbs - 15, 14


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  24. #464
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    Quad day and it was pretty awesome. Hadnít had a leg day like that in a while. Legs felt strong and so i kicked their ass. LOL, always nice to have a new PR while cruising. 11 reps at 24 plates on leg press. I had probably one more in me but didnít want to push it that hard after coming off of heavy hack squats.

    3-21-21 leg day 2

    Giant set 3 rounds
    Leg ext. 3 plates - 16, 15, 15
    Seated leg curls - 15, 15, 15
    Walking lunges - 20, 20, 20 steps

    Hack squats 10 plates - 10, 9, 8
    Backoff set 8 plates - 11

    Leg press 24 plates - 11, 10, 10

    Standing calf raises 4 plates - 16, 14, 12, 12

    Sumo Belt squats 2 plates 2 25s - 15, 12, 12

    HS iso leg press 5 plates per leg - 13, 12

    Adductors 170lbs - 11, 10, 10

    Seated calf raises 4 plates - 12, 11


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  25. #465
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    Had a really good push day today. Went wide grip on all movements for chest due to a tip from an IFBB pro my height. He has a great chest and he swears by it for longer arm front delt heavy people. I canít argue against it. My pecs were pumped and didnít feel anything in my front delts like I normally do.

    3-26-21 push day 2

    HS Decline press 100lbs each arm - 12, 12, 11

    Worked my way up to 455lbs then pyramid backdown to working sets
    BB flat bench wide grip 315lbs - 10, 9
    Backoff set 275lbs - 13
    Backoff set 225lbs - 18

    Smith BB incline press 225lbs - 15, 12, 11

    Prime chest press 4 plates 2 25s - 12, 11

    Cable flyís high to low 40lbs - 18, 17, 15,

    DB lateral raises 20lbs - 18, 18, 17

    Rope tricep push downs 27.5lbs - 18, 17, 16

    Overhead tricep ext. 42.5lbs - 13, 12

    Neutral Close grip bench 185lbs - 15, 12


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  26. #466
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    Well had a slight setback yesterday doing legs. I tweaked my groin on the pendulum squat doing close stance of all things. It was also on a Backoff set which was lighter. Anyway on the way back up on my 9th rep I felt it and I had to rack it immediately. Itís a little tender today so will be taking it easy the next few days. Hopefully it will good to go here soon.

    3-28-21 leg day 2

    Giant set 3 rounds
    Leg ext. 3 plates - 16, 15, 15
    seated hamstring curls 130lbs - 16, 15, 15
    Walking lunges - 20, 20, 20

    Pendulum squats 4 plates & 25 - 11, 10
    Backoff set 4 plates - 9 (tweaked groin)

    Lighter weight from here on out because of groin

    Leg press 14 plates - 20, 18, 17

    Standing calf raises 4 plates - 18, 16, 15, 15

    Leg ext. 1 plate & 10 each leg - 16, 15, 15

    Leg press calf presses 8 plates - 20, 20, 18


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  27. #467
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    Got this nice little TD today!




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  28. #468
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    Had posterior chain leg day today. Still recovering from groin tweak so I didnít do any thing that put strain on it. Did heavy RDLs and just different variation of hamstring curls along with calves.

    4-2-21 leg day 1

    RDLs 405lbs - 10, 10, 8

    Seated hamstring curls 205lbs - 12, 12, 11

    Standing calf raises 4 plates - 14, 12, 11

    Lying hamstring curls 2 plates - 16, 15

    Seated calf raises 2 plates - 20, 20, 19

    Standing hamstring curls 60lbs - 18, 16


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  29. #469
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    Updates from yesterday. Weight is a little up but is expected with a little more food from last update. Wont see much change from here until prep starts. Weight is 279.4lbs







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  30. #470
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    Had a good leg day yesterday. Quad focus day. Avoided anything that bothered my groin. Pretty much went heavy on and groin cooperated. Didnít do any adductor work though.

    4-6-21 leg day 2

    Giant set
    Leg ext. 100lbs each leg - 15, 15, 15
    Seated hamstring curls 130lbs - 15, 15, 15
    Walking lunges - 20, 20, 20

    Hack squat 10 plates - 10, 10
    Backoff set 8 plates - 12

    Leg press 22 plates - 13, 12

    Standing calf raises 4 plates 2 25s - 13, 13, 12, 11

    HS iso leg press 5 plates each leg - 16, 15

    Seated calf raises 2 plates - 20, 20, 18


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  31. #471
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    Good pull day. I had to make some adjustments my elbows are flaring up again. This happened last year as well. Tendinitis in both elbows suck but I have been pushing pretty hard during this cruise to keep progressing. Will have a week off from the gym here soon hopefully that will do my body some good before hitting prep hard.

    4-8-21 pull day 2

    Prime attachments Lat pull downs 130lbs - 16, 15, 14

    BB bent over rows 315lbs - 12, 10
    Backoff set 225lbs - 16

    Preacher curls 3-4 sec negs. 75lbs - 12, 11, 10

    Straight arm pull downs 65lbs - 13, 12
    Drop set 50lbs - 12

    Hammer curls 60lbs - 13, 12
    Drop set 45lbs - 8

    Pullovers 4 plates 2 25s - 15, 13


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  32. #472
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    Got a push day in with my son yesterday. Always nice when he gets to visit and lift with his old man. Thatís my boy in the pic below. He has been bulking all winter. Used Euro pharmacies sarms . Put on 22lbs in 16 weeks. He is 6í6 268lbs now.






    4-11-21 push day 2

    Prime chest press 230lbs - 16, 14, 13

    DB flat press 150lbs - 12, 10
    Backoff set 120lbs - 11

    prime flat chest press 6 plates - 11, 9

    Cable flys 35lbs - 16, 15, 15

    DB lateral raises 30lbs - 15, 14, 12

    Rear delt destroyers 50lbs - 15, 15

    Face pulls 35lbs - 16, 15

    Seated push down 150lbs - 12, 12

    Rope triceps ext. 42.5lbs - 15, 12


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  33. #473
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    Got a good leg day in. Went lighter with pendulum squat since that was what injured my groin last time. Went super slow and controlled. Legs were pumped like crazy afterwards. No issues with groin today and even worked them a little.

    4-13-21 leg day 2

    Pendulum squats 3 plates - 13, 11
    Backoff 2 plates - 12

    Leg press 22 plates - 13, 11, 11

    Standing calf raises 6 plates - 15, 15, 15

    Adductors 90lbs - 18, 16, 15

    BB Box squats 315lbs - 13, 12

    Seated calf raises 5 sec negs 2 plates - 16, 16, 15


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