03/20/25
Weight 248.8
Bench Day
Comp Bench
45x15
95x10
135x5
185x5
225x3
275x1
315x1
365x1
375x1 PR
Close Grip Bench
315x5x3
Seated Plate Loaded Dip Machine
270x12
360x12 PR Reps
360x10
Treadmill 15min
Had a good bench day. Hit an all time PR on bench with 375 lbs. Getting closer to 400. Should hit it by middle of next month. Also did way more reps on my close grip bench today verses last week and the week before with 315. Might be increasing to 325 for next week on all working sets. Semaglutide is doing its job. Weight is coming down nicely now. Eating mostly protein shakes and walnuts for majority of cals. Ok everyone have a nice finish to the week. Get Strong AF!!!
RoidRage69 Recomp Log Sponsored by PSL
-
RoidRage69
- Posts: 326
- Joined: Mon Sep 18, 2023 3:09 pm
-
RoidRage69
- Posts: 326
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
03/21/25
Weight 249.8
Deadlift Day
Conventional Deadlift
135x10
225x5
315x3
405x1
495x1
585x5
585x5
585x5
RDL
495x5
495x5
Bent-over Barbell Rows
315x5
365x6
405x5 PR
Barbell Shrugs
495x5
495x8
Roman Chair Leg Lifts
15x2
Bike 5min Warmdown
Big deadlift session today. Did 3 sets of 5 with 585. Also did bent over barbell rows up to 405 for 5. Strength is going crazy right now. I feel I will be able to deadlift 700 within the next 6 weeks following a taper. My formula says 702 lbs if I can do 5 sets of 585 for 5 reps. I am only two sets away. I could have done it most likely today but I felt like I was getting ready to pass out from low blood sugars on my 3rd set so I decided to halt it there. Next week we will see if I can do 5 sets of 5 with 585. Ok everyone have a good weekend and get Strong AF!!!
Weight 249.8
Deadlift Day
Conventional Deadlift
135x10
225x5
315x3
405x1
495x1
585x5
585x5
585x5
RDL
495x5
495x5
Bent-over Barbell Rows
315x5
365x6
405x5 PR
Barbell Shrugs
495x5
495x8
Roman Chair Leg Lifts
15x2
Bike 5min Warmdown
Big deadlift session today. Did 3 sets of 5 with 585. Also did bent over barbell rows up to 405 for 5. Strength is going crazy right now. I feel I will be able to deadlift 700 within the next 6 weeks following a taper. My formula says 702 lbs if I can do 5 sets of 585 for 5 reps. I am only two sets away. I could have done it most likely today but I felt like I was getting ready to pass out from low blood sugars on my 3rd set so I decided to halt it there. Next week we will see if I can do 5 sets of 5 with 585. Ok everyone have a good weekend and get Strong AF!!!
-
RoidRage69
- Posts: 326
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
03/24/25
Weight 249.0
Upper Body Accessory
Cable Lat Pulldown MAG Close Grip
100x15
145x10
190x5
235x5
280x7 PR Reps
280x7 PR Reps
Straight Arm Pulldown/Pullover Rope
195(Stack)x12
195(Stack)x10
Rear Delt/Lat Pulldown Dual Pully System
50x15 PR Reps
50x12
DB Lateral Raise
50x10
55x10
Seated Plate Loaded Preacher Curl Machine
45x15
90x10
115x6 PR
Treadmill 35min
Good day today in the gym. Body is at peak fatigue levels and I am hitting PR's everyday. This bodes well for when I start tapering in 3 weeks. Lifts are going to go through the stratosphere. Tomorrow is squat day and will most likely go for 475 and possibly 500. Will do pause squats after regular squats to get in the volume at 405LBs. Planning on pause squats with sets of 3 but will go for sets of 5 if the hip will give them to me. I will always chase what the body will hand out. Ok everyone have a good week ahead and get Strong AF!!!
Weight 249.0
Upper Body Accessory
Cable Lat Pulldown MAG Close Grip
100x15
145x10
190x5
235x5
280x7 PR Reps
280x7 PR Reps
Straight Arm Pulldown/Pullover Rope
195(Stack)x12
195(Stack)x10
Rear Delt/Lat Pulldown Dual Pully System
50x15 PR Reps
50x12
DB Lateral Raise
50x10
55x10
Seated Plate Loaded Preacher Curl Machine
45x15
90x10
115x6 PR
Treadmill 35min
Good day today in the gym. Body is at peak fatigue levels and I am hitting PR's everyday. This bodes well for when I start tapering in 3 weeks. Lifts are going to go through the stratosphere. Tomorrow is squat day and will most likely go for 475 and possibly 500. Will do pause squats after regular squats to get in the volume at 405LBs. Planning on pause squats with sets of 3 but will go for sets of 5 if the hip will give them to me. I will always chase what the body will hand out. Ok everyone have a good week ahead and get Strong AF!!!
-
RoidRage69
- Posts: 326
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
03/25/25
Weight 249.7
Squat Day
Squats
45x10
135x5
185x3
225x3
275x1
315x1
365x1
405x1
455x1
500x1x2 GYM PR
Pause Squats
405x3x3 PR
Leg Ext.
220x10x2
Leg Press
720x8x2
Seated Calf Raise
90x15
135x10x2
Hit a pretty good milestone today doing 2 singles on squats for 500 lbs. Its the most ive ever done outside of competition. The most ive ever done outside competition was 475 last summer for a single. Hoping to increase 10 lbs each week and add in a couple reps to hit doubles at the same time. So hopefully will be hitting a topset triple with 545 or so by mid April. I dont think we will be doing a comp in May but most likely Mid July as that seems to line up better with things atm. We wont feel rushed and we will be able to hit much higher numbers and be local as well. Its always nice to be able to sleep in own bed the night before comp. Ok everyone have a nice week ahead. I cant wait to see if I can do 335 for triples on incline bench on Friday. Only going to do flat bench every other week as that kills the shoulders. Incline I have zero pain and I feel I get incredible carry over to the flat bench. Will also do close grip bench as well as heavy dips. Neither bother the shoulder. Do what ever it takes to get the job done. Train smarter not harder!!!
Weight 249.7
Squat Day
Squats
45x10
135x5
185x3
225x3
275x1
315x1
365x1
405x1
455x1
500x1x2 GYM PR
Pause Squats
405x3x3 PR
Leg Ext.
220x10x2
Leg Press
720x8x2
Seated Calf Raise
90x15
135x10x2
Hit a pretty good milestone today doing 2 singles on squats for 500 lbs. Its the most ive ever done outside of competition. The most ive ever done outside competition was 475 last summer for a single. Hoping to increase 10 lbs each week and add in a couple reps to hit doubles at the same time. So hopefully will be hitting a topset triple with 545 or so by mid April. I dont think we will be doing a comp in May but most likely Mid July as that seems to line up better with things atm. We wont feel rushed and we will be able to hit much higher numbers and be local as well. Its always nice to be able to sleep in own bed the night before comp. Ok everyone have a nice week ahead. I cant wait to see if I can do 335 for triples on incline bench on Friday. Only going to do flat bench every other week as that kills the shoulders. Incline I have zero pain and I feel I get incredible carry over to the flat bench. Will also do close grip bench as well as heavy dips. Neither bother the shoulder. Do what ever it takes to get the job done. Train smarter not harder!!!
-
RoidRage69
- Posts: 326
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
03/28/25
Weight 246.4
Bench Day
Incline Barbell Bench
45x15
95x10
135x5
185x3
225x3
275x1
315x1
335x3x3 PR Reps
Close Grip Barbell Bench
315x3x2
Pec Fly Machine Precor 1-2 sec hold on top and bottom
240(Stack)x10x2 PR
BW Dips
BWx25
BWx20
Tricep Rope Pushdowns
90x8
80x8
Had an incredible bench workout today. The one thing Ive noticed is that when the delts are taken out of the equation I am incredibly strong on the pecs. For instance the fly machine isolates the pecs better than any thing out there. Ive managed to stack out the machine and able to pause at the top and bottom and hold for about 2 sec on each position of the exercise. I need to get my shoulder strength and tricep strength up. Will be doing more direct delt and tricep work after this cycle is over in 4 weeks. Will go back to bodybuilding style work for 4 weeks off cycle to build delts and triceps back up with lower weights. I was excited how strong I was on incline. Upped it by 20 lbs over the last time ive done incline two weeks ago with the same amount of reps and sets. Hoping to finish this cycle in 4 week with 355-365 for 3 sets of 3 on the movement. This should translate into a 400 lb flat bench easily. Ok everyone have a nice weekend. Will be back on Sunday or Monday for an insane deadlift session. Everyone get Strong AF!!!
Weight 246.4
Bench Day
Incline Barbell Bench
45x15
95x10
135x5
185x3
225x3
275x1
315x1
335x3x3 PR Reps
Close Grip Barbell Bench
315x3x2
Pec Fly Machine Precor 1-2 sec hold on top and bottom
240(Stack)x10x2 PR
BW Dips
BWx25
BWx20
Tricep Rope Pushdowns
90x8
80x8
Had an incredible bench workout today. The one thing Ive noticed is that when the delts are taken out of the equation I am incredibly strong on the pecs. For instance the fly machine isolates the pecs better than any thing out there. Ive managed to stack out the machine and able to pause at the top and bottom and hold for about 2 sec on each position of the exercise. I need to get my shoulder strength and tricep strength up. Will be doing more direct delt and tricep work after this cycle is over in 4 weeks. Will go back to bodybuilding style work for 4 weeks off cycle to build delts and triceps back up with lower weights. I was excited how strong I was on incline. Upped it by 20 lbs over the last time ive done incline two weeks ago with the same amount of reps and sets. Hoping to finish this cycle in 4 week with 355-365 for 3 sets of 3 on the movement. This should translate into a 400 lb flat bench easily. Ok everyone have a nice weekend. Will be back on Sunday or Monday for an insane deadlift session. Everyone get Strong AF!!!
-
RoidRage69
- Posts: 326
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
03/31/25
Weight 247.2
Deadlift Day
Conventional Deadlift
135x10
225x5
315x3
405x1
495x1
545x1
605x3x3 PR Reps
Barbell RDL
545x4x2 PR
Bent-over Barbell Rows
365x8
405x7 PR Reps
Barbell Shrugs
495x10x2
Had a great deadlift session today. Getting much stronger on everything. Did triples with 605 on conventional will try and do sets of 5 next week with same weight. Did Romanian Deadlifts with 545 for sets of 4. Next week will try to get two sets of 5 and then go up in weight following week. Would be nice to top out at 585 RDL for sets of 3 or more by end of April. All depends how much weight I lose. If I lose too much too fast it could be a problem. The wife really kicked ass today. She got out a set of 5 with 275 on RDL. So badass!!! She just looks jacked wherever she goes. Ive never seen a woman with arms so jacked before. Veins just popping out on delts and arms. She is more jacked than most men on here. LOL. Ok everyone have a nice week ahead and get Strong AF!!!
Weight 247.2
Deadlift Day
Conventional Deadlift
135x10
225x5
315x3
405x1
495x1
545x1
605x3x3 PR Reps
Barbell RDL
545x4x2 PR
Bent-over Barbell Rows
365x8
405x7 PR Reps
Barbell Shrugs
495x10x2
Had a great deadlift session today. Getting much stronger on everything. Did triples with 605 on conventional will try and do sets of 5 next week with same weight. Did Romanian Deadlifts with 545 for sets of 4. Next week will try to get two sets of 5 and then go up in weight following week. Would be nice to top out at 585 RDL for sets of 3 or more by end of April. All depends how much weight I lose. If I lose too much too fast it could be a problem. The wife really kicked ass today. She got out a set of 5 with 275 on RDL. So badass!!! She just looks jacked wherever she goes. Ive never seen a woman with arms so jacked before. Veins just popping out on delts and arms. She is more jacked than most men on here. LOL. Ok everyone have a nice week ahead and get Strong AF!!!
-
RoidRage69
- Posts: 326
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
04/03/25
Weight 247.5
Upper Body Accessory Day
Lat Pulldowns MAG Close Grip
100x12
145x10
190x5
235x5
280x8 PR Reps
295(stack)x6 PR
Straight Arm Pulldowns
195x14 PR Reps
195x12
Dbl Pully Rear Delt/Lat Pulldown
50x14
50x12
Face Pulls
150x12 PR Reps
150x10
Bicep Preacher Curl
90x8 Wide Grip
90x10 Close Grip
Treadmill 37min
Had a great day today. Finally stacked out the cable lat pulldown. Looking forward to increasing to sets of 8-10 by months end. Tomorrow is leg day so its time to sit back and relax and eat. Hoping for sets of 3 with 500 on squats tomorrow. Most likely going to push it to the max so I can get it as long as the elbows and shoulders allow me too. Ok everyone have a strong finish to the week and get Strong AF!!!
Weight 247.5
Upper Body Accessory Day
Lat Pulldowns MAG Close Grip
100x12
145x10
190x5
235x5
280x8 PR Reps
295(stack)x6 PR
Straight Arm Pulldowns
195x14 PR Reps
195x12
Dbl Pully Rear Delt/Lat Pulldown
50x14
50x12
Face Pulls
150x12 PR Reps
150x10
Bicep Preacher Curl
90x8 Wide Grip
90x10 Close Grip
Treadmill 37min
Had a great day today. Finally stacked out the cable lat pulldown. Looking forward to increasing to sets of 8-10 by months end. Tomorrow is leg day so its time to sit back and relax and eat. Hoping for sets of 3 with 500 on squats tomorrow. Most likely going to push it to the max so I can get it as long as the elbows and shoulders allow me too. Ok everyone have a strong finish to the week and get Strong AF!!!
-
RoidRage69
- Posts: 326
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
04/04/25
Weight 246.3
Squat Day
Squats
45x10
135x10
185x3
225x3
275x3
315x1
365x1
405x1
455x1
505x1x2 PR
Pause Squats
405x3
425x3 PR
Abduction/Adduction SS
2 sets
20min Treadmill
Had another good squat session. PR's on both regular and Pause Squats. Was tough though. Felt exhausting. Low carbs doing its thing. Will be eating a pizza for dinner just to treat the body for a change. Ok everyone have a good weekend and get Strong AF!!!
Weight 246.3
Squat Day
Squats
45x10
135x10
185x3
225x3
275x3
315x1
365x1
405x1
455x1
505x1x2 PR
Pause Squats
405x3
425x3 PR
Abduction/Adduction SS
2 sets
20min Treadmill
Had another good squat session. PR's on both regular and Pause Squats. Was tough though. Felt exhausting. Low carbs doing its thing. Will be eating a pizza for dinner just to treat the body for a change. Ok everyone have a good weekend and get Strong AF!!!
-
RoidRage69
- Posts: 326
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
04/07/25
Weight 243.7
Bench Day
Flat Bench Medium Grip
45x15
95x10
135x5
185x5
225x3
275x1
315x1
345x1
385x1 PR
Close Grip Bench
335x3x3 PR Reps
Seated Dip Machine Plate Loaded
360x10x2
Had a great bench session today. Worked my way up to singles and busted out another new all time best with 385 lbs. Used a medium grip. I just can't bench normal grip without tearing up my right shoulder. This is probably the last time I do medium grip bench this cycle and most likely going to finish it off with just close grip and incline bench for the next 3 weeks. Got to save the shoulder since I am not in a comp until Mid to late July now. Not going to taper at all either as no point in falling behind and restarting again. Might as well keep the fatigue levels high so I stay ahead of the game for a July taper. I have to say I am more than impressed with how things are going. Europharmacies has the best gear on the planet. Both my wife and I can vouch for that!!! I think next week I will be going for 355 for sets of 3 on incline since it will be the first exercise of the day so I will be fresh. I always seem to be 20-30 lbs lighter when I do close grip on the 2nd exercise so it should be a barn burner for sure. I believe my close grip is just as strong as my medium grip. In late Dec I believe I did 365 for a single and I know I am much stronger now. Tomorrow is a day off since the wifes works schedule is weird this week. Its a good thing as it will give me 2 days of rest before deadlifting again. Maybe try and do 625 for doubles or triples. That would be a 20 lb jump from last week. It all depends on how much weight falls off. If I lose another couple pounds before then it will be a challenge. It will be worth a try though. Ok everyone have a strong week ahead and get Strong AF!!!
Weight 243.7
Bench Day
Flat Bench Medium Grip
45x15
95x10
135x5
185x5
225x3
275x1
315x1
345x1
385x1 PR
Close Grip Bench
335x3x3 PR Reps
Seated Dip Machine Plate Loaded
360x10x2
Had a great bench session today. Worked my way up to singles and busted out another new all time best with 385 lbs. Used a medium grip. I just can't bench normal grip without tearing up my right shoulder. This is probably the last time I do medium grip bench this cycle and most likely going to finish it off with just close grip and incline bench for the next 3 weeks. Got to save the shoulder since I am not in a comp until Mid to late July now. Not going to taper at all either as no point in falling behind and restarting again. Might as well keep the fatigue levels high so I stay ahead of the game for a July taper. I have to say I am more than impressed with how things are going. Europharmacies has the best gear on the planet. Both my wife and I can vouch for that!!! I think next week I will be going for 355 for sets of 3 on incline since it will be the first exercise of the day so I will be fresh. I always seem to be 20-30 lbs lighter when I do close grip on the 2nd exercise so it should be a barn burner for sure. I believe my close grip is just as strong as my medium grip. In late Dec I believe I did 365 for a single and I know I am much stronger now. Tomorrow is a day off since the wifes works schedule is weird this week. Its a good thing as it will give me 2 days of rest before deadlifting again. Maybe try and do 625 for doubles or triples. That would be a 20 lb jump from last week. It all depends on how much weight falls off. If I lose another couple pounds before then it will be a challenge. It will be worth a try though. Ok everyone have a strong week ahead and get Strong AF!!!
-
RoidRage69
- Posts: 326
- Joined: Mon Sep 18, 2023 3:09 pm
Re: RoidRage69 Recomp Log Sponsored by PSL
04/10/25
Weight 242.8
Deadlift Day
Conventional Deadlift
135x10
225x5
315x3
405x1
495x1
565x1
615x3x2 PR Reps
Barbell RDL
545x3x2
Bent-over Barbell Rows
405x5x2
Barbell Shrugs
545x6 PR
545x5
I knew today was going to be a challenge considering I am 5 lbs lighter than last weeks deadlift session. I still got out my 3 reps with a increase in weight of 10 lbs on my two working sets. I think next week will be about the max I will be able to do this cycle for sets of 3. I dont feel like tapering atm so I think next week will be the final week of maximal lifts until the next strength cycle begins on June 1st. Of course everything is subject to change on a moments notice. Its how we operate. LOL Maybe I will still attempt a max of 675 at the end of April. All depends how I feel. This hip is just not cooperating and I feel its holding me back at least 5% most likely more. Every day its in pain after lifting lower body stuff. Hopefully the Month of May will allow it to heal when we lower weights by 10-15%. Ok everyone have a nice finish to the week. Will be back tomorrow to kill the back!!! Everyone get Strong AF!!!
Weight 242.8
Deadlift Day
Conventional Deadlift
135x10
225x5
315x3
405x1
495x1
565x1
615x3x2 PR Reps
Barbell RDL
545x3x2
Bent-over Barbell Rows
405x5x2
Barbell Shrugs
545x6 PR
545x5
I knew today was going to be a challenge considering I am 5 lbs lighter than last weeks deadlift session. I still got out my 3 reps with a increase in weight of 10 lbs on my two working sets. I think next week will be about the max I will be able to do this cycle for sets of 3. I dont feel like tapering atm so I think next week will be the final week of maximal lifts until the next strength cycle begins on June 1st. Of course everything is subject to change on a moments notice. Its how we operate. LOL Maybe I will still attempt a max of 675 at the end of April. All depends how I feel. This hip is just not cooperating and I feel its holding me back at least 5% most likely more. Every day its in pain after lifting lower body stuff. Hopefully the Month of May will allow it to heal when we lower weights by 10-15%. Ok everyone have a nice finish to the week. Will be back tomorrow to kill the back!!! Everyone get Strong AF!!!