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Re: M1W5D1
Posted: Tue Nov 24, 2020 6:24 pm
by Renascent
FilmBuff wrote: ↑Tue Nov 24, 2020 1:54 pm
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)!
Re: M1W5D1
Posted: Tue Nov 24, 2020 7:12 pm
by FilmBuff
Renascent wrote: ↑Tue Nov 24, 2020 6:24 pm
FilmBuff wrote: ↑Tue Nov 24, 2020 1:54 pm
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.
M1W5D2
Posted: Wed Nov 25, 2020 8:16 am
by 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.
M1W5D3
Posted: Fri Nov 27, 2020 8:50 am
by FilmBuff
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.
M1W5D4
Posted: Sat Nov 28, 2020 6:52 pm
by 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.
M1W5D5
Posted: Sun Nov 29, 2020 12:10 pm
by 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
Back on the horse
Posted: Mon Dec 14, 2020 4:27 pm
by 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
Week 1 - Push 1 - 3 RIR
Posted: Tue Dec 15, 2020 1:01 pm
by 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 × 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.
Week 1 - Legs 1 Quad Focus - 3 RIR
Posted: Wed Dec 16, 2020 8:37 am
by 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.
Week 1 3RIR - Pull 2 Vertical Focus
Posted: Thu Dec 17, 2020 9:46 am
by 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
Week 1 3RIR - Push 2
Posted: Fri Dec 18, 2020 2:28 pm
by 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.
Week 1 3RIR - Legs 2 Hamstring focus
Posted: Sat Dec 19, 2020 2:58 pm
by 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.
Week 2 RIR 2-3 - Pull 1 Horizontal Focus
Posted: Mon Dec 21, 2020 10:24 am
by 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.
Week 2 - RIR 2-3 - Push 1
Posted: Tue Dec 22, 2020 11:04 am
by 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.
Week 2 - RIR 2-3 - Legs 1 Quad focus
Posted: Wed Dec 23, 2020 2:55 pm
by 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
Week 2 - RIR 2-3 - Pull 2 Vertical Focus
Posted: Thu Dec 24, 2020 12:20 pm
by 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
Week 2 - RIR 2-3 - Push 2
Posted: Fri Dec 25, 2020 10:44 am
by 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
Week 2 - RIR 2-3 - Legs 2 Hamstring focus
Posted: Sat Dec 26, 2020 12:18 pm
by 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
Week 3 - RIR 2 - Pull 1 Horizontal Focus
Posted: Mon Dec 28, 2020 1:25 pm
by 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.
Week 3 - 2 RIR - Push 1
Posted: Tue Dec 29, 2020 1:10 pm
by 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.