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Forum » Bringing lifting back to the Misc, one thread at a time.
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Thread: Bringing lifting back to the Misc, one thread at a time.

post 1662444273 06-06-2022, 04:23 PM
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#91
  1. ChunkBuster
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Originally Posted By Robmnrd⏩
Gonna go for the yoked look? If you've got a wide frame it will help a lot to hit the traps. If you're narrow-framed you'll want to be careful about how much upper-trap work you do imo.



All that in one workout or are those things you pick from and do one or a few on a given day?



Nice. How long will you keep them in before switching again? I'm on like week 9 or something of my current split - thinking of switching some movements in/out at week 10 or 12.

I do rear delts on cardio day. 30 second rest so do all on one workout. Twice a week.

I’ll probably drop the band pull aparts.

I’ll keep my routine until the end of the year.
post 1662444693 06-06-2022, 04:31 PM
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#92
  1. Robmnrd
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  1. Robmnrd
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Originally Posted By ChunkBuster⏩
I do rear delts on cardio day. 30 second rest so do all on one workout. Twice a week.

I’ll probably drop the band pull aparts.

I’ll keep my routine until the end of the year.
Dang seems like a ton of volume but rear delts are small so recovery time from it would be relatively quick.

I usually keep a specific 'split' for 6-12 months, but switch certain movements in/out every 2-3 months.

I did full body before my current split, and did it for like a solid year.
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post 1662447503 06-06-2022, 05:23 PM
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#93
  1. Muzzlrpress
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About to make these hack squats my bitch
I'm back, bitches!
post 1662447763 06-06-2022, 05:27 PM
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#94
  1. Jestbrah
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Originally Posted By Muzzlrpress⏩
About to make these hack squats my bitch
keep your glutes over your heels not below them
**worthless college major crew**

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**HTC**
post 1662448113 06-06-2022, 05:36 PM
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#95
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Today was pec day:

Barbell incline 4 working sets: 185x10, 205x8, 225x5, 225x4.

Flat BB bench 4 working sets: 185x8, 205x6, 225x4, 225x4

DB incline BP/fly hybrid 3 sets: 65x8

Machine fly/decline press superset: 4 sets each.

Feels good.
post 1662448393 06-06-2022, 05:44 PM
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#96
  1. Muzzlrpress
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Originally Posted By Jestbrah⏩
keep your glutes over your heels not below them
Nvm, in use so I'm switching to atg squirts

Edit: lol I farted
I'm back, bitches!
post 1662451953 06-06-2022, 07:08 PM
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#97
  1. Robmnrd
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  1. Robmnrd
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Originally Posted By Muzzlrpress⏩
Edit: lol I farted
I legit DGAF if I fart when squatting/DLing. Even if HBBs are around.
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post 1662452053 06-06-2022, 07:11 PM
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#98
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Originally Posted By Robmnrd⏩
Gonna go for the yoked look? If you've got a wide frame it will help a lot to hit the traps. If you're narrow-framed you'll want to be careful about how much upper-trap work you do imo.



All that in one workout or are those things you pick from and do one or a few on a given day?



Nice. How long will you keep them in before switching again? I'm on like week 9 or something of my current split - thinking of switching some movements in/out at week 10 or 12.



Nice - I am approaching the point in my cut where I add in a bit of cardio. Not 5 miles, to be sure. But like 15 mins every day to burn a few more calories.
I hope so i don't hit shoulders or traps as much as i should and i do have a wide frame

Now i do both in the same day so hopefully they grow
PC specs

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post 1662483213 06-07-2022, 10:47 AM
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#99
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Fukking pumped today, brahs.

Been low-caffeine for ~1.5 weeks, working on lowering my tolerance.

Got Chest+Legs coming up in less than an hour, and just downed some homemade cold brew. Gonna fukking kill it today brahs.
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post 1662483943 06-07-2022, 10:58 AM
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#100
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Originally Posted By GordonXXX⏩
Workout
Daily - 7 Days/Week
1. Flat Bench Dumbbell Press - 65s - 3x12
2. Standing Alternating Dumbbell Curls - 30s - 3x12
3. Flat Bench Dumbbell Flyes - 65s - 3x12
4. Pull-Ups - 3x12
5. Captain's Chair Leg Raises - 3x12
6. Stairmill – Level 7/20 – 10 Minutes
Not that 65's are heavy, cuz they are not, but I'm not buying this scrawny dried out old man banging out flys with them. Proof or negs air fryer boy, your choice...
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post 1662486113 06-07-2022, 11:35 AM
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#101
  1. Drew23
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Friday I benched, 2 board against 80# of band tension. Worked up to 575 bar weight (655 at top with bands)

Sunday I squatted in full gear. 755,805,865,905 First time squatting 900.

Probably going to pull tomorrow night. Back is still feeling it from Sunday.
I'm not DrewDarden

Best Meet lifts: S:805 B:705 D:560 Total:2070 (220, equipped, drug free)
Best Raw (gym lifts): S:540 B:380 D:515

Want to bench more? Click here: https://forum.obnoxiousbrutes.com/showthread.php?t=178958341
~ Molon Labe ~
post 1662487013 06-07-2022, 11:56 AM
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#102
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SSB box Squats x 5 x 3
Trap bar x 5
^^^over lunch

Later:
GHR, bodyweight x 10 x 3
Reverse hyper, 50 x 10 x 3
GHD situps
Chin ups

2 mile run, 2 mile walk
Leg stretcher machine
post 1662487413 06-07-2022, 12:03 PM
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#103
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Originally Posted By Robmnrd⏩
Fuark brahs, anybody lift on this Monday?

Rest day for me today, but got a burning itch (not the clap) for chest+legs tomorrow. I've been low-caffeine for a week now, but gonna caffeinate hard before my workout tomorrow. Love squatting.
Just cardio yesterday. 4 mile walk, 2 mile trail run...17k steps overall which is not too bad, not too much for a weekday

post 1662488003 06-07-2022, 12:13 PM
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#104
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Today's ruthless flex

4 sets flat bench (12,10,6,6)
4 sets incline bench (12, 10, 8,8)
4 sets decline bench (12, 10, 8, 8)
3 sets flys (12-15)
3 sets weighted dips (8-10)
Tricep rope pulldown (8/8 drop set, then 2 sets 10)
1 set skullcrusher, 1 set DB tricep extension, 1 set CGBP (8-10)

Kinda got a bit random toward the end.
Cook the man some eggs!
post 1662496333 06-07-2022, 03:10 PM
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#105
  1. Robmnrd
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[QUOTE=Drew23 post_id=1662486113]Friday I benched, 2 board against 80# of band tension. Worked up to 575 bar weight (655 at top with bands)

Sunday I squatted in full gear. 755,805,865,905 First time squatting 900.

Probably going to pull tomorrow night. Back is still feeling it from Sunday.[/QUOTE]Damn bro leave some strength gains for the rest of us. (not srs)

Fukking impressive. (ded srs)

[QUOTE=GreatOldOne post_id=1662487013]SSB box Squats x 5 x 3
Trap bar x 5
^^^over lunch

Later:
GHR, bodyweight x 10 x 3
Reverse hyper, 50 x 10 x 3
GHD situps
Chin ups

2 mile run, 2 mile walk
Leg stretcher machine[/QUOTE]Bruh I hope you're also eating over lunch, in addition to lifting!

[QUOTE=GreatOldOne post_id=1662487413]Just cardio yesterday. 4 mile walk, 2 mile trail run...17k steps overall which is not too bad, not too much for a weekday

[Img]https://i.imgur.com/K2OiImO.jpgimg][/QUOTE]I gotta get on that cardio. Compound lifts with reps>10 is about as close as I currently get - not good hahahaha

[QUOTE=maori-rap post_id=1662488003]Today's ruthless flex

4 sets flat bench (12,10,6,6)
4 sets incline bench (12, 10, 8,8)
4 sets decline bench (12, 10, 8, 8)
3 sets flys (12-15)
3 sets weighted dips (8-10)
Tricep rope pulldown (8/8 drop set, then 2 sets 10)
1 set skullcrusher, 1 set DB tricep extension, 1 set CGBP (8-10)

Kinda got a bit random toward the end.[/QUOTE]The random stuff is where you confuse your muscles into massive gains, obviously.

Nah but for real, sometimes near the end of a workout if you haven't reached the pump you're going after, ya just gotta chase that pump and do what ya gotta do!
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post 1662497393 06-07-2022, 03:37 PM
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#106
  1. Jestbrah
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started with leg extensions to warm up quads, pure quad isolation technique on the right machine

then hit the arsenal smith for quad/adductor squats as minimal glute extension and activation as possible
hit 2 working sets there with 2 pps
then hit 1 set with 1 pps of wide stance adductor only squats

then hit the leg press for adductor/quad focused presses, 1 top set 1 rest pause

back to leg extensions for 2 working sets and 2 single leg working sets

hip press with elevation pads on the seat for less hip flexion more knee flexion, single leg 2 sets per leg

adductor magnus focused adductor machine 2 working sets

calf raises working both calf heads

arsenal shoulder press 2 working sets
cable wrist cuff lateral delt raises 3 sets per side
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post 1662498073 06-07-2022, 03:53 PM
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#107
  1. Robmnrd
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Originally Posted By Jestbrah⏩
started with leg extensions to warm up quads, pure quad isolation technique on the right machine

then hit the arsenal smith for quad/adductor squats as minimal glute extension and activation as possible
hit 2 working sets there with 2 pps
then hit 1 set with 1 pps of wide stance adductor only squats

then hit the leg press for adductor/quad focused presses, 1 top set 1 rest pause

back to leg extensions for 2 working sets and2 single leg working sets

hip press with elevation pads on the seat for less hip flexion more knee flexion, single leg 2 sets per leg

adductor magnus focused adductor machine 2 working sets

calf raises working both calf heads

arsenal shoulder press 2 working sets
cable wrist cuff lateral delt raises 3 sets per side
Bruh I bolded my 'secret weapon' for quads.

Legit if you use the right machine, and do unilateral w/proper quad isolation (as you said at the beginning) it provides an unfathomable pump/lactic buildup.

I love squatting. I love hinge movements. I love single leg compounds. But the only leg movement that legitimately gets me swearing and fukked up is that right there, done with light weight after everything else is done. The contraction, the stretch (again, if using the right machine and setting up on it correctly), it's nuts.
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post 1662525453 06-08-2022, 08:09 AM
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#108
  1. Drew23
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Originally Posted By Robmnrd⏩
Damn bro leave some strength gains for the rest of us. (not srs)

Fukking impressive. (ded srs)
Since I started squatting on Sunday's in January with my crew I have made so much progress it's insane. We have one guy that's getting close to a 1200 squat and I just try to stay within 300 lbs of him on every variation. We have 2 other guys over 1000 and a few others in the 900s. I'm looking to compete sometime near the end of this year and shooting for 900/650/600. But the way bench has been going, 700 is not out of the question if everything goes well. My pull is the only thing I worry about because I'm at such a mechanical disadvantage for pulling.
I'm not DrewDarden

Best Meet lifts: S:805 B:705 D:560 Total:2070 (220, equipped, drug free)
Best Raw (gym lifts): S:540 B:380 D:515

Want to bench more? Click here: https://forum.obnoxiousbrutes.com/showthread.php?t=178958341
~ Molon Labe ~
post 1662525693 06-08-2022, 08:17 AM
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#109
  1. JUGGERNAUT1333
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Haven't been able to lift heavy going on 3.5 weeks now. Couple Mondays ago I got buried on my first rep of heavy hack squats. I usually rep 6pps for 8-10 reps, but something was very off that morning and my leg press warmups felt like chit, and felt worse moving to hacks. Stupid me ignored it and I lost focus/tightness and my entire right side of my back seized up. Was in so much pain I wouldn't even sit without suffering all day. Got some deep tissue laser and the pain went down but I'm still dealing with it after a couple laser treatmeats, PT visits, PT treatments at home, ect. Lost all my pressing power on my right side. Was repping 120s on incline for 12-15 and could barely get 60's going this past week. Took two weeks off initially and started back just doing high volume/non spinal loading stuff.

It sucks, I was having very successful cut and strength was very high before the injury. Praying to get back to 100%.
6'1 - 240lbs

<HTC>
post 1662526553 06-08-2022, 08:37 AM
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#110
  1. Drew23
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Originally Posted By JUGGERNAUT1333⏩
Haven't been able to lift heavy going on 3.5 weeks now. Couple Mondays ago I got buried on my first rep of heavy hack squats. I usually rep 6pps for 8-10 reps, but something was very off that morning and my leg press warmups felt like chit, and felt worse moving to hacks. Stupid me ignored it and I lost focus/tightness and my entire right side of my back seized up. Was in so much pain I wouldn't even sit without suffering all day. Got some deep tissue laser and the pain went down but I'm still dealing with it after a couple laser treatmeats, PT visits, PT treatments at home, ect. Lost all my pressing power on my right side. Was repping 120s on incline for 12-15 and could barely get 60's going this past week. Took two weeks off initially and started back just doing high volume/non spinal loading stuff.

It sucks, I was having very successful cut and strength was very high before the injury. Praying to get back to 100%.
That sucks man. Been there too many times to count. You'll bounce back, just stay focused.
I'm not DrewDarden

Best Meet lifts: S:805 B:705 D:560 Total:2070 (220, equipped, drug free)
Best Raw (gym lifts): S:540 B:380 D:515

Want to bench more? Click here: https://forum.obnoxiousbrutes.com/showthread.php?t=178958341
~ Molon Labe ~
post 1662526593 06-08-2022, 08:40 AM
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#111
  1. JUGGERNAUT1333
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Originally Posted By Drew23⏩
That sucks man. Been there too many times to count. You'll bounce back, just stay focused.
Thanks bro, most likley it's a bulging disc in my neck.... no idea what kind of time frame I'm looking at to heal. I'm not impressed with my current PT, so I may look for a sport specific one.
6'1 - 240lbs

<HTC>
post 1662527013 06-08-2022, 08:51 AM
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#112
  1. Drew23
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Originally Posted By JUGGERNAUT1333⏩
Thanks bro, most likley it's a bulging disc in my neck.... no idea what kind of time frame I'm looking at to heal. I'm not impressed with my current PT, so I may look for a sport specific one.
Find an orthopedic surgeon that specializes in sports. Best move I ever made. He never tries to convince me to stop lifting, his goal is ALWAYS to get me back under heavy weight asap.
I'm not DrewDarden

Best Meet lifts: S:805 B:705 D:560 Total:2070 (220, equipped, drug free)
Best Raw (gym lifts): S:540 B:380 D:515

Want to bench more? Click here: https://forum.obnoxiousbrutes.com/showthread.php?t=178958341
~ Molon Labe ~
post 1662527263 06-08-2022, 08:57 AM
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#113
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Originally Posted By JUGGERNAUT1333⏩
Haven't been able to lift heavy going on 3.5 weeks now. Couple Mondays ago I got buried on my first rep of heavy hack squats. I usually rep 6pps for 8-10 reps, but something was very off that morning and my leg press warmups felt like chit, and felt worse moving to hacks. Stupid me ignored it and I lost focus/tightness and my entire right side of my back seized up. Was in so much pain I wouldn't even sit without suffering all day. Got some deep tissue laser and the pain went down but I'm still dealing with it after a couple laser treatmeats, PT visits, PT treatments at home, ect. Lost all my pressing power on my right side. Was repping 120s on incline for 12-15 and could barely get 60's going this past week. Took two weeks off initially and started back just doing high volume/non spinal loading stuff.

It sucks, I was having very successful cut and strength was very high before the injury. Praying to get back to 100%.
That sounds terrible! I hope you heal quickly and can get back to it soon!

I've got legs today here at home on my lunch break. Prob will do BB squats, good mornings and standing calf raises.
~ In a world where you can be anything, be kind ~
post 1662539573 06-08-2022, 12:47 PM
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#114
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Gonna increase my calories a bit for a while and hit chest hard in a bit
PC specs

i9 9900k/AMD RX 6800 16 GB/16 GB RAM/LG BX 65'' OLED/Gigabyte GS27QC 27''



OLED Master Race crew
1440p 120+ fps only crew
6'2 master race crew
Audiophile crew
Metal crew
Introvert/INTJ crew
German crew
If you aren't getting stronger you aren't getting bigger crew
post 1662594683 06-09-2022, 11:58 AM
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#115
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Gonna hit back and bis today but try to pull up with my lats this time

Think i'm good to stay between 220-230 now i definitely have a solid base going
PC specs

i9 9900k/AMD RX 6800 16 GB/16 GB RAM/LG BX 65'' OLED/Gigabyte GS27QC 27''



OLED Master Race crew
1440p 120+ fps only crew
6'2 master race crew
Audiophile crew
Metal crew
Introvert/INTJ crew
German crew
If you aren't getting stronger you aren't getting bigger crew
post 1662605653 06-09-2022, 03:22 PM
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#116
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Destroyed back, bis and rear delts today and tried pulling up with my lats hopefully i'm sore tomorrow and it worked. I could only get 6-7 chin ups though instead of the normal 9 or 10

I think i got a lot more stretch since they were dead hang
PC specs

i9 9900k/AMD RX 6800 16 GB/16 GB RAM/LG BX 65'' OLED/Gigabyte GS27QC 27''



OLED Master Race crew
1440p 120+ fps only crew
6'2 master race crew
Audiophile crew
Metal crew
Introvert/INTJ crew
German crew
If you aren't getting stronger you aren't getting bigger crew
post 1662605793 06-09-2022, 03:25 PM
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#117
  1. Robmnrd
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  1. Robmnrd
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Originally Posted By eod8989⏩
Destroyed back, bis and rear delts today and tried pulling up with my lats hopefully i'm sore tomorrow and it worked. I could only get 6-7 chin ups though instead of the normal 9 or 10

I think i got a lot more stretch since they were dead hang
Nice! Yeah I'm working hard on re-upping my pullup game right now, and getting into that low dead hang (and then thinking of pulling "through" the armpit) is what gets my lats firing really well, otherwise it ends up being more Bi involvement than I really want.
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post 1662608213 06-09-2022, 04:22 PM
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#118
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Originally Posted By Robmnrd⏩
Nice! Yeah I'm working hard on re-upping my pullup game right now, and getting into that low dead hang (and then thinking of pulling "through" the armpit) is what gets my lats firing really well, otherwise it ends up being more Bi involvement than I really want.
think about bending the handles forward and in with your pinky/outer palm and drive your elbows in and down to your hips

thats how you lat pullup
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post 1662608503 06-09-2022, 04:28 PM
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Originally Posted By Jestbrah⏩
think about bending the handles forward and in with your pinky/outer palm and drive your elbows in and down to your hips

thats how you lat pullup
Yes the pinky thing too, good call brah (srs)
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post 1662757923 06-12-2022, 04:04 PM
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