Journey to Jackedness

[Renascent]

505x1 @8 5lbs PR.

Congrats on the PR.

Are you sure you haven't already acquired this jackedness you're journeying for? I mean, you can do face pulls with 100 lbs (and that's goals, dude)!

[FilmBuff]

505x1 @8 5lbs PR.

Congrats on the PR.

Are you sure you haven't already acquired this jackedness you're journeying for? I mean, you can do face pulls with 100 lbs (and that's goals, dude)!

Lol thanks.

One can never be too jacked.

I’m currently chiseling away to see how jacked I actually am.

Start of March I was 237 and then Covid happened and I slowly climbed up to 265-70.

I’m back to 249. I definitely put on muscle during the unintended bulk, so now I’m hoping to see how it all looks.

I caught a glimpse of my erector coming in the other day and I was pleasantly pleased.

My back was an absolute weakness 2 years ago but I’d say it’s a Strength now.

I’m losing fat absolutely bizarrely right now.

Veins on my arms, delts, and chest and an absolutely soft gut lol.

I at least don’t look FAT but I’m just always unhappy haha. I need to check myself.

Once this last cut it all said and done I think I’ll at least be somewhat satisfied.

The fact my numbers are rising is pretty nutty all things considered.

[FilmBuff]

1. Deadlift - 135x5, 185x5, 225x3, 315x3, 365x1, 430x3, 430x3, 430x3

2. Bench Press - 45x20, 95x8, 135x5, 185x3, 225x2, 275x1, 295x4 @8.5, 275x6 @8.5, 275x6 @9

3. Standing Banded Hip Abduction - 20, 20, 20

Red mini + some pink thing

4. Pullups - 8, 8, 5

Used gray band. Was using gray+orange before so these are progressing.

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1. Squat - 135x10, 185x5, 225x3, 275x1, 315x1, 365x1, 390x6, 390x6, 390x6

2. Weighted Dip - 0x8, 0x8, 35x8 @8, 35x8 @8.5, 35x8 @9

3. Lying Knee Raise With Band - 10, 10, 10

4. Cable Rope Pullover - 70x13, 90x15 @9, 90x13 @9, 90x12 @9.5

Dropped the weight a tad to up the reps a bit and my back is still cramping lol.

5. Incline Dumbbell Curl - 25x15, 25x13, 25x13

6. Face Pull - 70x10, 100x20, 100x19, 100x17, 100x16

Solid day, was dragging my ass a bit. Looking forward to week 6 mini deload in a few days.

[FilmBuff]

1. 3ct Pause Deadlift - 135x6, 225x3, 275x1, 315x1, 365x1, 415x2, 415x2, 415x2, 415x2

These are always soul crushing, but are damn effective.


2. 2ct Pause Bench Press - 135x8, 135x5, 185x3, 225x1, 250x6, 250x6, 250x6

These felt pretty solid.

3. Plate Loaded Row - 90x10, 180x10 @7.5, 180x10 @7.5, 180x10 @8.5

4. Weighted Glute Ham Raise - 10x8 @8, 10x8 @8.5, 10x8 @8.5

5. Dumbbell Shrug - 70x25 @7.5, 70x26 @9.5, 70x25 @10

Cut the rest times down hard so I could get the proper RPE vs upping weight.

[FilmBuff]

1a. EZ Bar Curl - 30x15, 55x12, 55x12, 55x12
1b. E-Z Bar Floor Skull Crushers - 30x15, 55x12, 55x12, 55x12

2a. Incline Db Curl Reverse 21’S - 30x21, 30x21, 30x21
2b. Triceps Pressdown (Reverse 21'S) - 105x21, 105x21, 105x21

3a. Dumbbell Lateral Raise - 25x20, 25x20, 25x20
3b. Band Pull Apart - 20, 20, 20
3c. Seated Calf Raise - 75x20, 75x20, 75x20
3d. Bicycle Crunch - 20, 20, 20

[FilmBuff]

Took an active recovery week. Was feeling torched.

Week 1 - Pull 1 - Horizontal Focus 3 RIR
Monday, December 14, 2020 at 7:50 AM

Chest Supported Row
Set 1: 90 lb × 10
Set 2: 140 lb × 6
Set 3: 180 lb × 8 @ 7
Set 4: 180 lb × 8 @ 7.5
Set 5: 180 lb × 7 @ 7

Assisted Neutral Grip Pull-Up - 75lbs assistance
Set 1: 12 Reps @7
Set 2: 10 reps @7.5
Set 3: 8 reps @7

Single Arm Cable Row + lateral flexion
Set 1: 50 lb × 10
Set 2: 70 lb × 11 @ 7
Set 3: 70 lb × 10 @ 7

EZ bar curl
Set 1: 30 lb × 15
Set 2: 55 lb × 12 @ 7
Set 3: 55 lb × 11 @ 7
Set 4: 55 lb × 10 @ 7

Shrug (Dumbbell)
Set 1: 80 lb × 15 @ 7
Set 2: 80 lb × 15 @ 7.5
Set 3: 80 lb × 15 @ 7.5

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Incline Bench Press (Barbell)
Set 1: 45 lb × 15
Set 2: 95 lb × 8
Set 3: 135 lb × 4
Set 4: 185 lb × 2
Set 5: 225 lb × 9 @ 7
Set 6: 225 lb × 9 @ 7.5
Set 7: 225 lb × 7 @ 7.5

Low To High Cable Fly
Set 1: 20 lb × 19 @ 7
Set 2: 20 lb × 18 @ 7
Set 3: 20 lb × 18 @ 7.5

Chest Dip
Set 1: 12 reps @ 7
Set 2: 11 reps @ 7

Skullcrusher (Barbell)
Set 1: 75 lb × 12 @ 7
Set 2: 75 lb × 11 @ 7

Preacher Curl (Dumbbell)
Set 1: 10 lb × 15
Set 2: 25 lb × 12 @ 7
Set 3: 25 lb × 11 @ 7
Set 4: 25 lb × 10 @ 7

Lateral Raise (Dumbbell)
Set 1: 25 lb × 15 @ 7
Set 2: 25 lb × 13 @ 7

Face Pull (Cable)
Set 1: 70 lb × 10 warmup
Set 2: 70 lb × 15 @7
Set 3: 70 lb × 15 @7.5

Another solid day in the books.

[FilmBuff]

Hack Squat
Set 1: 90 lb × 12
Set 2: 180 lb × 6
Set 3: 270 lb × 3
Set 4: 320 lb × 12 @ 7
Set 5: 320 lb × 12 @ 7
Set 6: 320 lb × 11 @ 7
Set 7: 320 lb × 10 @ 7

Safety Bar Squat
Set 1: 135 lb × 6
Set 2: 185 lb × 18 @ 7
Set 3: 185 lb × 17 @ 7
Set 4: 185 lb × 15 @ 7

Lying Leg Curl (Machine)
Set 1: 25 lb × 15 @ 7
Set 2: 25 lb × 14 @ 7
Set 3: 25 lb × 13 @ 7

Calf Press on Leg Press
Set 1: 360 lb × 10
Set 2: 450 lb × 12 @ 7
Set 3: 450 lb × 12 @ 7.5
Set 4: 450 lb × 11 @ 7

Cable Crunch
Set 1: 100 lb × 15
Set 2: 120 lb × 15 @ 7
Set 3: 120 lb × 15 @ 7
Set 4: 120 lb × 13 @ 7

This day is going to suck every week lol.

[FilmBuff]

Pull Up
Set 1: 6 reps
Set 2: 5 reps
Set 3: 7 reps @ 7
Set 4: 7 reps @ 7.5
Set 5: 6 reps @ 7

Notes:
Set 1 - Orange + gray
Set 2 - gray
Working sets - 1 orange 35lbs assistance

Bent Over One Arm Row (Dumbbell)
Set 1: 65 lb × 12 @ 7
Set 2: 65 lb × 12 @ 7
Set 3: 65 lb × 11 @ 7

Lat Pulldown - Wide Grip (Cable)
Set 1: 50 lb × 10
Set 2: 100 lb × 15 @ 7
Set 3: 100 lb × 13 @ 7

Hammer Curl (Dumbbell)
Set 1: 30 lb × 13 @ 7
Set 2: 30 lb × 13 @ 7.5
Set 3: 30 lb × 12 @ 7

Lateral Raise (Dumbbell)
Set 1: 20 lb × 15 @ 7
Set 2: 20 lb × 15 @ 7.5
Set 3: 20 lb × 14 @ 7

Dumbbell Farmers Carry
Set 1: 100 lb × 24
Set 2: 100 lb × 24

[FilmBuff]

Week 1 3RIR - Push 2
Seated Overhead Press (Dumbbell)
Set 1: 25 lb × 12
Set 2: 40 lb × 8
Set 3: 65 lb × 10 @ 7
Set 4: 65 lb × 9 @ 7
Set 5: 65 lb × 8 @ 7

Deficit Push-Ups
Set 1: +20 lb × 12 @ 7
Set 2: +20 lb × 11 @ 7

Triceps Dip
Set 1: 11 reps [Warm-up]
Set 2: +25 lb × 10 @ 7
Set 3: +25 lb × 9 @ 7

Triceps Extension (Barbell)
Set 1: 55 lb × 14 @ 7
Set 2: 55 lb × 12 @ 7

Reverse Fly (Dumbbell)
Set 1: 20 lb × 15 @ 7
Set 2: 20 lb × 15 @ 7.5
Set 3: 20 lb × 14 @ 7

Dumbbells are starting to get heavy to kick up. I’ll need to start using hooks soon probably to make the seated pressing work.

[FilmBuff]

Today’s weight 246 (-4lbs)

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 185 lb × 6
Set 3: 225 lb × 3
Set 4: 275 lb × 10 @ 7
Set 5: 275 lb × 9 @ 7
Set 6: 275 lb × 8 @ 7
Set 7: 275 lb × 8 @ 7.5

Leg Press
Set 1: 270 lb × 10
Set 2: 360 lb × 8
Set 3: 450 lb × 20 @ 7
Set 4: 450 lb × 20 @ 7.5
Set 5: 450 lb × 19 @ 7

Calf Press on Leg Press
Set 1: 270 lb × 10
Set 2: 360 lb × 10
Set 3: 450 lb × 17 @ 7
Set 4: 450 lb × 17 @ 7.5
Set 5: 450 lb × 16 @ 7

Glute Ham Raise
Set 1: +10 lb × 10 @ 7
Set 2: +10 lb × 9 @ 7
Set 3: +10 lb × 8 @ 7

Hanging Leg Raise
Set 1: 16 reps @ 7
Set 2: 15 reps @ 7.5
Set 3: 15 reps @ 8

Shrug (Barbell)
Set 1: 225 lb × 15 @ 7
Set 2: 225 lb × 15 @ 7.5

Pretty tough workout to end the week looking forward to my rest day lol.

[FilmBuff]

Chest Supported Row
Set 1: 90 lb × 10
Set 2: 140 lb × 6
Set 3: 180 lb × 10 @ 7.5
Set 4: 180 lb × 10 @ 7.5
Set 5: 180 lb × 9 @ 8

Neutral Grip Pull-Up
Set 1: 5 reps [Warm-up]
Set 2: 12 reps @ 7
Set 3: 12 reps @ 8
Set 4: 10 reps @ 7.5

Notes: Warmup gray+orange

Working sets - 2 ormahe

Single Arm Cable Row
Set 1: 50 lb × 10
Set 2: 80 lb × 12 @ 7
Set 3: 80 lb × 12 @ 7.5

EZ bar curl
Set 1: 30 lb × 15
Set 2: 60 lb × 12 @ 7.5
Set 3: 60 lb × 12 @ 7.5
Set 4: 60 lb × 12 @ 8

Shrug (Dumbbell)
Set 1: 90 lb × 15 @ 7
Set 2: 90 lb × 15 @ 7.5

Solid day. Some load and rep increases.

[FilmBuff]

Incline Bench Press (Barbell)
Set 1: 45 lb × 15
Set 2: 95 lb × 8
Set 3: 135 lb × 4
Set 4: 185 lb × 2
Set 5: 225 lb × 1
Set 6: 275 lb × 1
Set 7: 225 lb × 11 @ 8
Set 8: 225 lb × 9 @ 8
Set 9: 225 lb × 7 @ 8

Low To High Cable Fly
Set 1: 25 lb × 20 @ 7
Set 2: 25 lb × 19 @ 8
Set 3: 20 lb × 18 @ 8

Chest Dip
Set 1: 8 reps @ 6
Set 2: +25 lb × 10 @ 7.5
Set 3: +25 lb × 9 @ 8

Skullcrusher (Barbell)
Set 1: 75 lb × 14 @ 8
Set 2: 75 lb × 14 @ 8

Preacher Curl (Dumbbell)
Set 1: 10 lb × 15
Set 2: 30 lb × 12 @ 7.5
Set 3: 30 lb × 12 @ 8
Set 4: 30 lb × 11 @ 8

Lateral Raise (Dumbbell)
Set 1: 30 lb × 15 @ 8
Set 2: 30 lb × 13 @ 8

Face Pull (Cable)
Set 1: 50 lb × 10 [Warm-up]
Set 2: 70 lb × 10 [Warm-up]
Set 3: 90 lb × 15 @ 7.5
Set 4: 90 lb × 15 @ 8

I’ll be feeling this tomorrow.

[FilmBuff]

Hack Squat
Set 1: 90 lb × 12
Set 2: 180 lb × 8
Set 3: 270 lb × 4
Set 4: 320 lb × 2
Set 5: 350 lb × 12 @ 7
Set 6: 350 lb × 12 @ 7.5
Set 7: 350 lb × 12 @ 7.5
Set 8: 350 lb × 11 @ 7.5

Safety Bar Squat
Set 1: 135 lb × 6
Set 2: 185 lb × 20 @ 7
Set 3: 185 lb × 20 @ 7.5
Set 4: 185 lb × 19 @ 8

Lying Leg Curl
Set 1: 35 lb × 15 @ 7.5
Set 2: 35 lb × 14 @ 8
Set 3: 35 lb × 12 @ 8

Calf Press on Leg Press
Set 1: 350 lb × 10
Set 2: 460 lb × 15 @ 7.5
Set 3: 460 lb × 15 @ 8
Set 4: 460 lb × 15 @ 8

Cable Crunch
Set 1: 130 lb × 15 @ 7
Set 2: 130 lb × 15 @ 7.5
Set 3: 130 lb × 14 @ 8

Legs had Insta-DOMS

[FilmBuff]

Pull Up
Set 1: 8 reps - 100lbs assistance
Set 2: 5 reps - 75lbs assistance

Working sets - 35lbs Assistance
Set 3: 8 reps @ 7.5
Set 4: 8 reps @ 8
Set 5: 8 reps @ 8.5

Bent Over One Arm Row (Dumbbell)
Set 1: 65 lb × 8 @ 7
Set 2: 80 lb × 12 @ 7
Set 3: 80 lb × 12 @ 7.5
Set 4: 80 lb × 12 @ 8

Lat Pulldown - Wide Grip (Cable)
Set 1: 70 lb × 10
Set 2: 105 lb × 15 @ 7.5
Set 3: 105 lb × 14 @ 8

Hammer Curl (Dumbbell)
Set 1: 30 lb × 14 @ 7.5
Set 2: 30 lb × 14 @ 8
Set 3: 30 lb × 13 @ 8

Lateral Raise (Dumbbell)
Set 1: 10 lb × 12
Set 2: 25 lb × 15 @ 7.5
Set 3: 25 lb × 14 @ 8
Set 4: 25 lb × 13 @ 8

Dumbbell Farmers Carry
Set 1: 65 lb × 24
Set 2: 110 lb × 24
Set 3: 110 lb × 24

[FilmBuff]

Merry Christmas Everyone.

Very early morning workout before my son wakes up haha.

Seated Overhead Press (Dumbbell)
Set 1: 25 lb × 12 [Warm-up]
Set 2: 40 lb × 8 [Warm-up]
Set 3: 65 lb × 11 @ 7.5
Set 4: 65 lb × 11 @ 7.5
Set 5: 65 lb × 10 @ 8

Deficit Push-Ups
Set 1: 6 reps [Warm-up]
Set 2: +20 lb × 13 @ 7.5
Set 3: +20 lb × 12 @ 8

Triceps Dip
Set 1: 8 reps [Warm-up]
Set 2: +25 lb × 11 @ 8
Set 3: +25 lb × 9 @ 8

Triceps Extension (Barbell)
Set 1: 55 lb × 15 @ 8
Set 2: 55 lb × 13 @ 8

Reverse Fly (Dumbbell)
Set 1: 20 lb × 15 @ 7
Set 2: 20 lb × 15 @ 7.5
Set 3: 20 lb × 15 @ 8

[FilmBuff]

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 185 lb × 6 [Warm-up]
Set 3: 225 lb × 3 [Warm-up]
Set 4: 275 lb × 12 @ 7.5
Set 5: 275 lb × 11 @ 8
Set 6: 275 lb × 9 @ 7.5
Set 7: 275 lb × 9 @ 8

These kick my ass every time.

Leg Press
Set 1: 270 lb × 15 [Warm-up]
Set 2: 360 lb × 8 [Warm-up]
Set 3: 475 lb × 20 @ 7.5
Set 4: 475 lb × 20 @ 7.5
Set 5: 475 lb × 20 @ 8

Calf Press on Leg Press
Set 1: 270 lb × 15 [Warm-up]
Set 2: 360 lb × 10 [Warm-up]
Set 3: 475 lb × 18 @ 7
Set 4: 450 lb × 17 @7
Set 5: 450 lb × 17 @ 7.5

Glute Ham Raise
Set 1: +10 lb × 11 @ 7.5
Set 2: +10 lb × 10 @ 7.5
Set 3: +10 lb × 9 @ 8

Hanging Leg Raise
Set 1: 17 reps @ 7.5
Set 2: 15 reps @ 7.5
Set 3: 15 reps @ 8

Shrug (Barbell)
Set 1: 275 lb × 13 @ 7.5
Set 2: 275 lb × 12 @ 8

[FilmBuff]

Chest Supported Row
Set 1: 90 lb × 10 [Warm-up]
Set 2: 140 lb × 6 [Warm-up]
Set 3: 180 lb × 3 [Warm-up]
Set 4: 200 lb × 10 @ 7.5
Set 5: 200 lb × 10 @ 8
Set 6: 200 lb × 9 @ 8

Neutral Grip Pull-Up
Set 1: 5 reps [Warm-up]
Set 2: 10 reps @ 8
Set 3: 10 reps @ 8.5
Set 4: 9 reps @ 8

Notes: Warmup - 100lbs assistance
Working sets 60lbs assistance

Single Arm Cable Row
Set 1: 50 lb × 10 [Warm-up]
Set 2: 90 lb × 12 @ 7.5
Set 3: 90 lb × 12 @ 8

EZ bar curl
Set 1: 30 lb × 15 [Warm-up]
Set 2: 65 lb × 12 @ 8
Set 3: 65 lb × 12 @ 8.5
Set 4: 65 lb × 11 @ 8.5

Shrug (Dumbbell)
Set 1: 100 lb × 15 @ 7
Set 2: 110 lb × 12 @ 8

Pretty solid day. Looking to progress where I can this week since weeks 4/5 will be some pretty hard overreaching weeks I’m trying to feel out where I need to be.

[FilmBuff]

Incline Bench Press (Barbell)
Set 1: 45 lb × 15 [Warm-up]
Set 2: 95 lb × 8 [Warm-up]
Set 3: 135 lb × 5 [Warm-up]
Set 4: 185 lb × 2 [Warm-up]
Set 5: 225 lb × 1 [Warm-up]
Set 6: 275 lb × 1 [Warm-up]
Set 7: 225 lb × 10 @ 8.5
Set 8: 225 lb × 9 @ 8.5
Set 9: 225 lb × 6 @ 9

Low To High Cable Fly
Set 1: 20 lb × 8 [Warm-up]
Set 2: 30 lb × 18 @ 8
Set 3: 30 lb × 17 @ 8
Set 4: 30 lb × 16 @ 8

Chest Dip
Set 1: 8 reps [Warm-up]
Set 2: +25 lb × 8 @ 8
Set 3: +25 lb × 10 @ 8

Skullcrusher (Barbell)
Set 1: 75 lb × 15 @ 8
Set 2: 75 lb × 13 @ 8

Preacher Curl (Dumbbell)
Set 1: 10 lb × 15 [Warm-up]
Set 2: 35 lb × 11 @ 8
Set 3: 35 lb × 10 @ 8
Set 4: 35 lb × 10 @ 8

Lateral Raise (Dumbbell)
Set 1: 30 lb × 15 @ 8
Set 2: 35 lb × 14 @ 8

Face Pull (Cable)
Set 1: 70 lb × 10 [Warm-up]
Set 2: 100 lb × 15 @ 8
Set 3: 100 lb × 14 @ 8


Solid day outside of some shitty incline pressing.