What did you do to exercise today?

[AshWilliams]

My quads and lower back are still crazy sore from previous workouts. I have a feeling it's going to impact my deadlift workout today.

Here is my current split routine that I'm on that replaced the classic "bro split" routine I did for years.

The Pro-Level Split You Need To Try

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[arakboss]

Today I did 5x5+ of deadlifts at 245lbs. Next week I will add 5lbs.

I also did 3x8+ of the following.

Prone leg curls
Seated leg curls
Cable leg curls
Hamstring/Glute kickbacks

Going to try the 5x5 deadlift session at 250lbs today. Then 3x8+ of other stuff.

 

[arakboss]

A couple of Asian girls were hogging both squat racks so I had to do my deadlifts at a Smith machine. It was cheating somewhat because the starting position of bar was a couple of inches off the ground. I added a 6th working set to compensate. I did the six working sets at 255lbs

I also did 3x8+ of the following

Prone leg curls
Seated leg curls
Ham/glute kickback machine.

After 3x8+ stuff was done I headed back upstairs and a squat rack was free. I went ahead and did one more 5rep set at 135lbs and then two more 5 rep sets at 245lbs. I was spent after that.

My back was already irritated, it's going to get worse this weekend.

 

[arakboss]

Ran 9/10ths of a mile this morning. Heading to gym later for arm day again. I borrowed my wife's ankle weights to use for micro loading barbell or dumbells. Each weight is 1.5lbs. The fixed weight curl bars at my gym are in 10lb increments. I can use the Olympic curl bar for 5lb increments.

 

[arakboss]

Ankle/Wrist weights work great. I did 5x5+ with straight 80lb curl bar last week. Just knocked out 8 reps with 83lbs on first set. 4 more sets to go.

 

[Jay Walk]

Headed out the door now

 

[arakboss]

After my 5x5+ curl bar sets I did the following 3x8+ exercises.


Dumbbell tricep extensions
Seated dumbbell curls.
Assisted narrow grip dips
Assisted narrow grip pull ups.

It was abbreviated workout today. I might do some homework later.

 

[arakboss]

Did 5x5 Squats with first four sets at 160lbs. I added 5 more pounds for the last set.

I did 3x8+ of the following:

Hack squats
Seated Leg extensions
Cable kicks
Incline leg press
Seated leg press

On both the leg
extensions and seated leg presses, I added some eccentric reps. I lifted or pushed weight with two legs and released with one leg.

It's quad day again. Going to do 5x5+ with squats and 165lbs on the bar. I may do 170lbs for the last set.

I am planning on taking the entire Thanksgiving week (Nov 24th through Dec 2nd) off from weight training. My joints and connective tissues need some R&R.

 

[AshWilliams]

It's quad day again. Going to do 5x5+ with squats and 165lbs on the bar. I may do 170lbs for the last set.

I am planning on taking the entire Thanksgiving week (Nov 24th through Dec 2nd) off from weight training. My joints and connective tissues need some R&R.

Just don't gorge yourself on food the entire week and sabotage all of your efforts. Im going to allow myself the complete cheat day of Thanksgiving Day and a lot of lean turkey for leftovers for the remainder of the week.

 

[arakboss]

Just don't gorge yourself on food the entire week and sabotage all of your efforts. Im going to allow myself the complete cheat day of Thanksgiving Day and a lot of lean turkey for leftovers for the remainder of the week.

 

[arakboss]

I decided to go for 170lbs for first three sets of squats and 175lbs for set 4 and 5. I did 5 reps per set.

I also did 3x8+ on the following.

Hack squat
Seated leg ext.
Incline leg press.

Then I called it a day.

 

[andy1980]

Still thinking it over

 

[arakboss]

It's chest day. I am doing 5x5+ bench with 165lbs. On the last set I'm going to add 5 more lbs.

Edit: I also did 3x8+ of the following:

Dumbbell flys flat bench
Dumbbell press incline bench
Pec deck
Decline chest press machine.
Seated Cable flys

Chest day today, I am going to attempt 5x5 bench press with 170lbs on the bar.

 

[AshWilliams]

Chest day today, I am going to attempt 5x5 bench press with 170lbs on the bar.

Great work pushing yourself. I typically do 184 for 5-ish reps or 204 if I'm feeling particularly strong that day (It's hit or miss). My goal is 224 as I feel that is a very respectable bench for my age and size.

 

[arakboss]

Great work pushing yourself. I typically do 184 for 5-ish reps or 204 if I'm feeling particularly strong that day (It's hit or miss). My goal is 224 as I feel that is a very respectable bench for my age and size.

I am hoping to hit 185 by New Years. I am not sure how long I will be able to maintain linear progress but if I can add 3 to 5lbs a week I should be able to make it.

For my 1000lb club goal, I think my bench will need to be close to 260 for 5rep max or 300lb for one rep. Seems very far off from 170lbs. I have 14ish months to work on it.

 

[arakboss]

I did 4x5+ on bench with 170lbs. I added 5lbs for 5th set.

I did 3x8+ of the following.

Dumbbell flys flat bench
Dumbbell press inclined bench
Pec deck
Decline chest machine
Shoulder press machine
Cable presses from high point
Cable flys

 

[AshWilliams]

I did 4x5+ on bench with 170lbs. I added 5lbs for 5th set.

I did 3x8+ of the following.

Dumbbell flys flat bench
Dumbbell press inclined bench
Pec deck
Decline chest machine
Shoulder press machine
Cable presses from high point
Cable flys

Solid chest day.

 

[nwslopoke]

Looking for more places to walk, light hike. I normally do the neighborhood but that gets old. Also, I do some local stretches of Banks to Vernonia trail. I venture out of Forest Grove but those are usually about an hour away.

What good paved trails or paths are good in FG, Hillsboro area?

 

[arakboss]

A couple of Asian girls were hogging both squat racks so I had to do my deadlifts at a Smith machine. It was cheating somewhat because the starting position of bar was a couple of inches off the ground. I added a 6th working set to compensate. I did the six working sets at 255lbs

I also did 3x8+ of the following

Prone leg curls
Seated leg curls
Ham/glute kickback machine.

After 3x8+ stuff was done I headed back upstairs and a squat rack was free. I went ahead and did one more 5rep set at 135lbs and then two more 5 rep sets at 245lbs. I was spent after that.

My back was already irritated, it's going to get worse this weekend.

It's ham/glute day again. I am going lift 255lbs on 1st through 4th sets of deadlifts today. I will bump it up to 260 for the fifth set.

 

[AshWilliams]

I did hams/glutes yesterday and today will be chest.