11/05/24
Weight 239.0
Deadlift/Back
Conventional Deadlift
135x10
185x10
225x5
275x5
315x5
405x5
445x5x3
BB Bent Over Row
225x15x2
BB Shrugs
405x10
Straight Arm Pulldown/Pullover
195x12
195x11
Face Pulls
120x15x2
Worked on speed for deadlifts today so went pretty light. 405 the reps were probably about 1/2 second on the positive. 455 were about 3/4 to 1 sec on the positive so much slower. Not too bad overall. Body is fried from yesterdays chest session. Back is already sore and tired and its only been 45 min since end of workout. Ok everyone have a good week ahead and get shredded!!!
RoidRage69 Recomp Log Sponsored by PSL
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RoidRage69
- Posts: 250
- Joined: Mon Sep 18, 2023 3:09 pm
-
RoidRage69
- Posts: 250
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
11/08/24
Weight 238.6
Arms/Delts
BB Close Grip Bench
45x20
95x15
135x10
185x5
225x3 End of Warmups
275x10
275x9
275x8
Dip Machine Hoist Narrow Grip
279x18
279x15
DB Lateral Raise Standing
40x10
50x13 PR Reps
55x8 PR
DB Lateral Raise Seated Ultra Strict
30x12
30x10
DB Front Raise Alternating Per Arm
45x6 Felt really heavy today
BB Upright Row
110x10 Elbow/forearm pain
Cable Curls
100x15
150x12
165x10
Cable Curls Reverse Grip
90x12
90x10
Treadmill 35min
Had a good solid day today. Went up 10 lbs on close grip and got out 10 reps on first set and 8 on the 3rd set. Hit failure on all 3 sets. Stomach is getting much tighter. No longer using my hernia belt under shirt. Hoping to recover for tomorrows squat session. I have no idea what I am going to do we will see when I get under the bar. Ok everyone have a good weekend and get shredded and strong!!!
Weight 238.6
Arms/Delts
BB Close Grip Bench
45x20
95x15
135x10
185x5
225x3 End of Warmups
275x10
275x9
275x8
Dip Machine Hoist Narrow Grip
279x18
279x15
DB Lateral Raise Standing
40x10
50x13 PR Reps
55x8 PR
DB Lateral Raise Seated Ultra Strict
30x12
30x10
DB Front Raise Alternating Per Arm
45x6 Felt really heavy today
BB Upright Row
110x10 Elbow/forearm pain
Cable Curls
100x15
150x12
165x10
Cable Curls Reverse Grip
90x12
90x10
Treadmill 35min
Had a good solid day today. Went up 10 lbs on close grip and got out 10 reps on first set and 8 on the 3rd set. Hit failure on all 3 sets. Stomach is getting much tighter. No longer using my hernia belt under shirt. Hoping to recover for tomorrows squat session. I have no idea what I am going to do we will see when I get under the bar. Ok everyone have a good weekend and get shredded and strong!!!
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RoidRage69
- Posts: 250
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
11/09/24
Weight 239.3
Legs
Squats
45x10
135x5
185x5
225x3
275x3
315x1
365x1
405x3x2
Hack Squat Hoist
450x10
Cybex Squat Press Narrow Stance
720x8x2
Leg Ext.
195x8x2
Seated Hamstring Curls
230x10x2
Rotary Calf
444x10x2
Another day another dismal leg workout. Just going through the motions with no energy on legs every week that goes by. I am putting so much effort into increasing my bench and deadlift I have nothing left when it comes to leg day. I need at least 2 days off before leg day to have enough energy to bust out a good session on squats. My shoulder is always tired and not feeling great the day after doing delts and close grip bench. It is what it is. Ok everyone have a nice weekend. Will be overeating tonight trying to recover from todays session. Just beat up right now.
Weight 239.3
Legs
Squats
45x10
135x5
185x5
225x3
275x3
315x1
365x1
405x3x2
Hack Squat Hoist
450x10
Cybex Squat Press Narrow Stance
720x8x2
Leg Ext.
195x8x2
Seated Hamstring Curls
230x10x2
Rotary Calf
444x10x2
Another day another dismal leg workout. Just going through the motions with no energy on legs every week that goes by. I am putting so much effort into increasing my bench and deadlift I have nothing left when it comes to leg day. I need at least 2 days off before leg day to have enough energy to bust out a good session on squats. My shoulder is always tired and not feeling great the day after doing delts and close grip bench. It is what it is. Ok everyone have a nice weekend. Will be overeating tonight trying to recover from todays session. Just beat up right now.
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RoidRage69
- Posts: 250
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
11/11/24
Weight 243.5
Chest/Tri's
BB Incline Bench
45x20
95x10
135x10
185x5
225x3 End of Warmups
285x8x3
Chest Press Machine LF
220x12x2
BW Dips
BWx22
BWx20
Tricep Ext Machine
120x13x2
Tricep Cable Rope Pushdowns
70x10x2
Treadmill 35min
Had a good day today. Got out 3 sets of 8 on incline bench with 285. I finally got a solid 6 hours of uninterupted sleep last night. First time in months. Most likely due to the fact we made homemade pizza yesterday. Looking forward to eating the rest of it today and tomorrow. Body is filling up with glycogen. Gained 5 lbs since yesterday. Tomorrow is deadlift day so hopefully am fully recovered for it. Will be lower weight and speed deadlifts. Looking at doing sets of 5 with 475. Hoping to keep the positive under 3/4 sec on each rep. Ok everyone have a kick ass week and get shredded and strong with me!!!
Weight 243.5
Chest/Tri's
BB Incline Bench
45x20
95x10
135x10
185x5
225x3 End of Warmups
285x8x3
Chest Press Machine LF
220x12x2
BW Dips
BWx22
BWx20
Tricep Ext Machine
120x13x2
Tricep Cable Rope Pushdowns
70x10x2
Treadmill 35min
Had a good day today. Got out 3 sets of 8 on incline bench with 285. I finally got a solid 6 hours of uninterupted sleep last night. First time in months. Most likely due to the fact we made homemade pizza yesterday. Looking forward to eating the rest of it today and tomorrow. Body is filling up with glycogen. Gained 5 lbs since yesterday. Tomorrow is deadlift day so hopefully am fully recovered for it. Will be lower weight and speed deadlifts. Looking at doing sets of 5 with 475. Hoping to keep the positive under 3/4 sec on each rep. Ok everyone have a kick ass week and get shredded and strong with me!!!
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RoidRage69
- Posts: 250
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
11/12/24
Weight
Deadlift/Back
Conventional Deadlift Speedy
135x10
185x10
225x5
275x5
315x5
365x3
405x3 End of Warmups
475x5x3
BB Bent Over Rows Ultra Strict Form no pumping
225x20
225x16
Lat Pulldowns MAG Close Grip
250x10
250x8
Lat Pulldowns MAG Wide Grip
235x8
235x6
Straight Arm Pulldowns/Pullovers
195x11
195x10
Face Pulls
135x12x2
HS Shrugs
360x10x2
Ab Crunch Machine
120x15x2
Stationairy Bike Warmdown
8min
Had a good pull session today. Did some speed deadlifts today. Trying to keep the reps under 1 sec on the positive no matter how much weight is on the bar. Thats the plan for the next few weeks. Should give incredible strength and allow for much easier handling of heavier weights once I go above 600 lbs next month. Also did pretty good on bent over barbell rows. Got out 20 strict reps with 225 on the bar. Pretty happy about that considering it was done after deadlifts. Body is thrashed after finishing up just half hour ago. Looking forward to eating pizza and falling asleep on couch again this afternoon. Body sure loves this pizza I made. Lots of sodium. Have two days off and then we go in for 1 day to do arms and delts with the weekend off to recover. Ok everyone have a good finish up to the week ahead and get strong AF!!!
Weight
Deadlift/Back
Conventional Deadlift Speedy
135x10
185x10
225x5
275x5
315x5
365x3
405x3 End of Warmups
475x5x3
BB Bent Over Rows Ultra Strict Form no pumping
225x20
225x16
Lat Pulldowns MAG Close Grip
250x10
250x8
Lat Pulldowns MAG Wide Grip
235x8
235x6
Straight Arm Pulldowns/Pullovers
195x11
195x10
Face Pulls
135x12x2
HS Shrugs
360x10x2
Ab Crunch Machine
120x15x2
Stationairy Bike Warmdown
8min
Had a good pull session today. Did some speed deadlifts today. Trying to keep the reps under 1 sec on the positive no matter how much weight is on the bar. Thats the plan for the next few weeks. Should give incredible strength and allow for much easier handling of heavier weights once I go above 600 lbs next month. Also did pretty good on bent over barbell rows. Got out 20 strict reps with 225 on the bar. Pretty happy about that considering it was done after deadlifts. Body is thrashed after finishing up just half hour ago. Looking forward to eating pizza and falling asleep on couch again this afternoon. Body sure loves this pizza I made. Lots of sodium. Have two days off and then we go in for 1 day to do arms and delts with the weekend off to recover. Ok everyone have a good finish up to the week ahead and get strong AF!!!
-
RoidRage69
- Posts: 250
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
11/18/24
Weight 239.8
Squats/Legs
Stationary Bike Warmup
7min
Squats
45x10
135x5
185x5
225x5
275x3
315x3
365x1 End of Warmups
405x5x3
Cybex Squat Press
720x10x2
RDL Hoist
450x10x2
Leg Ext.
206x10x2
Seated Hamstring Curls
214x10x2
Rotary Calf
444x10x3
Stationary Bike Warmdown
13min
Had a good leg day today. Felt strong on squats. Could have done sets of 7 but held back at sets of 5. Elbow and shoulders get a little sore when squatting so just going to go easy into it while I am in a cal deficit. Will likely move weight up 20 lbs next week. Tomorrow is chest day so going to be going for sets of 7-8 with 295 on incline bench. Ok everyone have a strong week ahead!!!
Weight 239.8
Squats/Legs
Stationary Bike Warmup
7min
Squats
45x10
135x5
185x5
225x5
275x3
315x3
365x1 End of Warmups
405x5x3
Cybex Squat Press
720x10x2
RDL Hoist
450x10x2
Leg Ext.
206x10x2
Seated Hamstring Curls
214x10x2
Rotary Calf
444x10x3
Stationary Bike Warmdown
13min
Had a good leg day today. Felt strong on squats. Could have done sets of 7 but held back at sets of 5. Elbow and shoulders get a little sore when squatting so just going to go easy into it while I am in a cal deficit. Will likely move weight up 20 lbs next week. Tomorrow is chest day so going to be going for sets of 7-8 with 295 on incline bench. Ok everyone have a strong week ahead!!!
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RoidRage69
- Posts: 250
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
11/19/24
Weight 241.5
Chest/Tri's
Flat BB Bench Press
45x15
95x10
135x10
185x8
225x5
275x2
315x1
335x1 PR
Incline BB Bench Press
135x10
225x3
275x1
315x1
340x3 PR
DB Incline Fly
50x10
60x10
Tricep Cable Rope Pushdowns
70x15x2
Ab Crunch Machine
120x15x2
Treadmill 30min
Went in and did something different today. Since the incline was being used we went and did flat bench for the first time in a many months. Most likely over a year. Went up and did a single with 335 for a PR. Shoulder doesnt like the way flat bench feels. Can definitely feel the pain it causes. Incline bench doesn't hurt at all compared to flat so we will stay away from flat bench and concentrate on inlcline exclusively since our gym has a crappy bench to start with. Not wide enough and the starting point is way too high with no adjustments so it sucks for the wife as she cant get tucked in lockout position. Had a massive PR on incline bench following the flat bench. 8 weeks ago I maxed out and did 1 rep with 335. Today I was pre exhausted and went up to 340 for a set of 3. I could have done 4 or 5 but didnt want to push my luck. Very excited about that!!! I think 365 in within reach by years end. Also did DB incline flys for the first time in many years. Had a good stretch at the bottom with good control. Will be likely doing these every chest day for the rest of the year. Will just go up 5 lbs each week until I fail. Doing deadlifts on Friday. Ok everyone have a good solid week ahead.
Weight 241.5
Chest/Tri's
Flat BB Bench Press
45x15
95x10
135x10
185x8
225x5
275x2
315x1
335x1 PR
Incline BB Bench Press
135x10
225x3
275x1
315x1
340x3 PR
DB Incline Fly
50x10
60x10
Tricep Cable Rope Pushdowns
70x15x2
Ab Crunch Machine
120x15x2
Treadmill 30min
Went in and did something different today. Since the incline was being used we went and did flat bench for the first time in a many months. Most likely over a year. Went up and did a single with 335 for a PR. Shoulder doesnt like the way flat bench feels. Can definitely feel the pain it causes. Incline bench doesn't hurt at all compared to flat so we will stay away from flat bench and concentrate on inlcline exclusively since our gym has a crappy bench to start with. Not wide enough and the starting point is way too high with no adjustments so it sucks for the wife as she cant get tucked in lockout position. Had a massive PR on incline bench following the flat bench. 8 weeks ago I maxed out and did 1 rep with 335. Today I was pre exhausted and went up to 340 for a set of 3. I could have done 4 or 5 but didnt want to push my luck. Very excited about that!!! I think 365 in within reach by years end. Also did DB incline flys for the first time in many years. Had a good stretch at the bottom with good control. Will be likely doing these every chest day for the rest of the year. Will just go up 5 lbs each week until I fail. Doing deadlifts on Friday. Ok everyone have a good solid week ahead.