Bobby Got Back ...
Moderator: Chebass88
- bobmen10000
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Re: Bobby Got Back ...
bench
235lbs
3 6 4 8 3 6 4 8
225lbs
1x10@8
Pull aparts
4x15
DB Curls
4x10
Supersets
Triceps rope pushdown light
4x10
235lbs
3 6 4 8 3 6 4 8
225lbs
1x10@8
Pull aparts
4x15
DB Curls
4x10
Supersets
Triceps rope pushdown light
4x10
- bobmen10000
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Re: Bobby Got Back ...
SSB - yoke elitefts
5x3x285 lbs
lat pulldown
5x10
triceps pushdown
5x10
the yoke is so much more difficult to use than the marrs bar - wasn't terrible but I need to use a belt on squats, I think, as I don't get very tight otherwise/am out of practice bracing.
5x3x285 lbs
lat pulldown
5x10
triceps pushdown
5x10
the yoke is so much more difficult to use than the marrs bar - wasn't terrible but I need to use a belt on squats, I think, as I don't get very tight otherwise/am out of practice bracing.
- bobmen10000
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Re: Bobby Got Back ...
Bench
20 reps @ 275
3, 4, 4, 3, 2, 8@9
Can't count...was trying for 10 reps on the last set. Unracking ups the RPE a bit, getting better at it but
monolifts make it so much better/easier/less-horrible-on-my-shoulders.
DB Bench
3x15x55 lbs
Banded Fly
3x12
face pulls band
5x15
leg curls
4x10
leg extension
4x10
20 reps @ 275
3, 4, 4, 3, 2, 8@9
Can't count...was trying for 10 reps on the last set. Unracking ups the RPE a bit, getting better at it but
monolifts make it so much better/easier/less-horrible-on-my-shoulders.
DB Bench
3x15x55 lbs
Banded Fly
3x12
face pulls band
5x15
leg curls
4x10
leg extension
4x10
- bobmen10000
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Re: Bobby Got Back ...
Bench
2x5x265
3x3x305
1x3x325
1x3.5x325
Path was fucked up - I felt terrible but it didn't look too bad, I guess. I opted out of
the rest as I was feeling it in the shoulder. using the bench daddy was likely a
mistake, it is still very stiff and takes practice, easier without it really.
https://app.truecoach.co/workout/db8e46 ... cc960e7c70
2x5x265
3x3x305
1x3x325
1x3.5x325
Path was fucked up - I felt terrible but it didn't look too bad, I guess. I opted out of
the rest as I was feeling it in the shoulder. using the bench daddy was likely a
mistake, it is still very stiff and takes practice, easier without it really.
https://app.truecoach.co/workout/db8e46 ... cc960e7c70
- bobmen10000
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Re: Bobby Got Back ...
DB Bench
2x10x55
3x15x30
DB Incline
3x12x30
Tricep PD
5x10
Pull aparts
5x10
2x10x55
3x15x30
DB Incline
3x12x30
Tricep PD
5x10
Pull aparts
5x10
- bobmen10000
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Re: Bobby Got Back ...
Bench
1x8x225@? lbs
4x4x225 lbs
larsen press
1x6x245@8
Shoulder felt off, took a while to loosen up, was fine by the last couple sets so added some reps.
Machine Incline - myorepish
15 10 6 6 7
Hammer DB Curls
60 reps to failu
1x8x225@? lbs
4x4x225 lbs
larsen press
1x6x245@8
Shoulder felt off, took a while to loosen up, was fine by the last couple sets so added some reps.
Machine Incline - myorepish
15 10 6 6 7
Hammer DB Curls
60 reps to failu
- bobmen10000
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Re: Bobby Got Back ...
fuck arounditis - day off
seated row & triceps pushdown rope superset
4x10, 4x10
lat pulldown wide
3x10 - moderate
3x5 - sort of heavy
pull aparts
8x10
leg press
3x10xnot-too-hard
seated row & triceps pushdown rope superset
4x10, 4x10
lat pulldown wide
3x10 - moderate
3x5 - sort of heavy
pull aparts
8x10
leg press
3x10xnot-too-hard
- bobmen10000
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Re: Bobby Got Back ...
Bench
275 lbs
3,4,5,3,4,5 - 8@9
Got bored and sort of amraped a set. Felt better as I went along, which is about normal.
pull aparts
7x10
Tempo Pause Squat
3-4 second eccentric / 2 second pause / normal concentric
ssb
4x4x235
tempo sucks ass and I have no idea how long I paused on some of these, I would
lose count of the tempo then get to the bottom and forget to count for a second or
two then starting counting. I am bad at mental kindergarten math.
1x1x325 - no tempo or pause
275 lbs
3,4,5,3,4,5 - 8@9
Got bored and sort of amraped a set. Felt better as I went along, which is about normal.
pull aparts
7x10
Tempo Pause Squat
3-4 second eccentric / 2 second pause / normal concentric
ssb
4x4x235
tempo sucks ass and I have no idea how long I paused on some of these, I would
lose count of the tempo then get to the bottom and forget to count for a second or
two then starting counting. I am bad at mental kindergarten math.
1x1x325 - no tempo or pause
- bobmen10000
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Re: Bobby Got Back ...
Pec fly
4x15
Hammer curls db
4x10
Pull aparts
4x15
Lat pulldown
4x8x120
1x5x150
1x3x190
Seated rows myo
15, 9, 7, 5, 5
Grip was the limiter
4x15
Hammer curls db
4x10
Pull aparts
4x15
Lat pulldown
4x8x120
1x5x150
1x3x190
Seated rows myo
15, 9, 7, 5, 5
Grip was the limiter
- bobmen10000
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Re: Bobby Got Back ...
Bench
235 lbs
reps below - supposed to start with a set to RPE 9 or 10, likely didn't hit 7 due to pain in biceps.
11@???
7 7 7 8 6 5
20 minutes
circuit 3x following:
belt squat narrow stance
x10
leg extension
x10
sled pull
30ft
sled pus
30ft
Quads were numb by third set of leg extensions. It felt like the sled was giving me the stranger at the end.
235 lbs
reps below - supposed to start with a set to RPE 9 or 10, likely didn't hit 7 due to pain in biceps.
11@???
7 7 7 8 6 5
20 minutes
circuit 3x following:
belt squat narrow stance
x10
leg extension
x10
sled pull
30ft
sled pus
30ft
Quads were numb by third set of leg extensions. It felt like the sled was giving me the stranger at the end.
- bobmen10000
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Re: Bobby Got Back ...
cgbp
2x8x225
1x8x235
1x8x245
1x8x275@9ish
ssb
2x8x235
1x8x255
2x8x225
1x8x235
1x8x245
1x8x275@9ish
ssb
2x8x235
1x8x255
- bobmen10000
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Re: Bobby Got Back ...
DB Incline Bench
3x15x35 lbs
1x15x50 lbs
1x16x50 lbs
Belt Squats
Used a westside atheltic platform knockoff - sucked, not sure if it was the quality of
cable or what but 180 lbs felt like 400. Good pump though.
leg extensions
3x10
triceps pushdowns
3x10
pull aparts
5x10
db hammer curls to failure 50+ reps.
3x15x35 lbs
1x15x50 lbs
1x16x50 lbs
Belt Squats
Used a westside atheltic platform knockoff - sucked, not sure if it was the quality of
cable or what but 180 lbs felt like 400. Good pump though.
leg extensions
3x10
triceps pushdowns
3x10
pull aparts
5x10
db hammer curls to failure 50+ reps.
- bobmen10000
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Re: Bobby Got Back ...
Bench
5x2x285 lbs at sub rpe 8 (easy peasyish)
Had a little trouble on the last set with bar path being wonky on each rep, different
problem/side each time. Called it a day. Took very long breaks d,ue to phone call
and stretched a lot which probably helped.
band purple face pulls
5x10
pull aparts band
5x10
Squats
4x5x265
leg extension finisher
41 reps to near failure - need to add more working weight for future reference. Kind
of fucked up my shin falling out of the attachment due to fatigue/being a claude.
5x2x285 lbs at sub rpe 8 (easy peasyish)
Had a little trouble on the last set with bar path being wonky on each rep, different
problem/side each time. Called it a day. Took very long breaks d,ue to phone call
and stretched a lot which probably helped.
band purple face pulls
5x10
pull aparts band
5x10
Squats
4x5x265
leg extension finisher
41 reps to near failure - need to add more working weight for future reference. Kind
of fucked up my shin falling out of the attachment due to fatigue/being a claude.
- bobmen10000
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Re: Bobby Got Back ...
Seated row
3x12
Triceps rope pushdown
3x12
Lat pulldown
3x12
Pec flies machine
1x20, 4x15
Leg press myorepish
15, 7, 6, 5, 5
Felt really tired and weak, even light accessories were a bear.
3x12
Triceps rope pushdown
3x12
Lat pulldown
3x12
Pec flies machine
1x20, 4x15
Leg press myorepish
15, 7, 6, 5, 5
Felt really tired and weak, even light accessories were a bear.
- bobmen10000
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Re: Bobby Got Back ...
machine chest press
4x15@not hard
Bicep hurt a little bit, just did partial presses. Not a major deal.
SSB
4x5x255
1x1x325
Cable Curl with slow eccentric
4x5
continious circuit finisher 5x
lat pulldown x10
leg extension x10
forward drag x60ft
reverse drag x60ft
4x15@not hard
Bicep hurt a little bit, just did partial presses. Not a major deal.
SSB
4x5x255
1x1x325
Cable Curl with slow eccentric
4x5
continious circuit finisher 5x
lat pulldown x10
leg extension x10
forward drag x60ft
reverse drag x60ft
- bobmen10000
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Re: Bobby Got Back ...
fuck around day/trying out new equipment
high bar squat to 14" box (Elitefts Squat Box - 18", 16" 14")
2x2x225
1x2x275
1x2x325
1x1x365
1x1x405
I like the squat box, light but sturdy.
goblet squats to 14" box
3x10x30 lbs
bench with super tight elbow sleeves
2x5x225
1x10x225
arms were numb but no intraset bicep/shoulder pain. likely need to get a bigger size though as I lost feeling in parts of my arms.
high bar squat to 14" box (Elitefts Squat Box - 18", 16" 14")
2x2x225
1x2x275
1x2x325
1x1x365
1x1x405
I like the squat box, light but sturdy.
goblet squats to 14" box
3x10x30 lbs
bench with super tight elbow sleeves
2x5x225
1x10x225
arms were numb but no intraset bicep/shoulder pain. likely need to get a bigger size though as I lost feeling in parts of my arms.
- bobmen10000
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- Joined: Tue Feb 06, 2018 8:34 pm
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Re: Bobby Got Back ...
bench
3x265
3x285
3x305
3x285
3x265
12x225 - larsen press
Squats
3x4x285 to 14" box
Opted to end it one set early - high bar squatted a couple days ago to test out my
new box so I ought to be good; will also likely do some bro leg stuff tomorrow for
funz
3x265
3x285
3x305
3x285
3x265
12x225 - larsen press
Squats
3x4x285 to 14" box
Opted to end it one set early - high bar squatted a couple days ago to test out my
new box so I ought to be good; will also likely do some bro leg stuff tomorrow for
funz
- bobmen10000
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Re: Bobby Got Back ...
gym fluffery
continuous circuit 5x with ascending weights when possible
lat pulldown x8
triceps pushdown x8
pec fly x8
band pull apart x8
leg extensions
2x10
1x20@near failure
hammer db curls
70 reps to near failure with ascending and descending weights
continuous circuit 5x with ascending weights when possible
lat pulldown x8
triceps pushdown x8
pec fly x8
band pull apart x8
leg extensions
2x10
1x20@near failure
hammer db curls
70 reps to near failure with ascending and descending weights
- bobmen10000
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Re: Bobby Got Back ...
Close Grip Bench
4x8x245
1x8x225 - larsen
No pain, weight felt a little difficult, probably rpe 8 or 9 by the last regular set. Took
a long break and did one more back off set to hit 40 reps.
SSB
4x5x285 to 14" box
Not too bad really but I took very long breaks as I was dispensing wisdom to a
nineteen-year-old with an 1800 lbs total (or hoping his strength would rub off on
me.)
4x8x245
1x8x225 - larsen
No pain, weight felt a little difficult, probably rpe 8 or 9 by the last regular set. Took
a long break and did one more back off set to hit 40 reps.
SSB
4x5x285 to 14" box
Not too bad really but I took very long breaks as I was dispensing wisdom to a
nineteen-year-old with an 1800 lbs total (or hoping his strength would rub off on
me.)
- bobmen10000
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Re: Bobby Got Back ...
hammer strength chest press
4x15@hardish
partial reps as it is hard for me to get position to start but overall wasn't terrible.
triceps pushdown
4x10
pull aparts
4x10
lat pulldown supine
4x10
overhead triceps extension with chain thinging
4x10
belt squat
4x10@burning
leg extension myorepish but with ascending weights on stack for each set
21 15 12 10 8 8 5
4x15@hardish
partial reps as it is hard for me to get position to start but overall wasn't terrible.
triceps pushdown
4x10
pull aparts
4x10
lat pulldown supine
4x10
overhead triceps extension with chain thinging
4x10
belt squat
4x10@burning
leg extension myorepish but with ascending weights on stack for each set
21 15 12 10 8 8 5