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  1. #1
    ᵢ'ᵥₑ gₒₜ cᵤᵣᵥₑₛ... SpeculatorSam's Avatar
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    SpeculatorSam's Gets Stronk; Training Journal

    I'll try to keep this to share my progress. Long Term goal is that I'd like to hit whatever natural potential I have given that I'm not willing to do two-a-days, and will limit the daily exercise to 60-90min a day. I'll list short-term goals here. For 2019, get strong enough to strict curl 100+lbs and match my high school PRs from when I dirty bulked to 219 friggin 35-40% bodyfat (Close Grip Bench 240 x 3, 305 Squat for 3, 335 deadlift x 5, every pullup I did was a weighted pullup lol). I now weigh 175-179lbs at 18-20%, and I'd like to finally find my optimal bodyfat range for maxing my Wilks score; being strong and relatively lean 'coz health is my top priority. I do want to go to a powerlifting meet and break to poverty state record of 95lbs. strict curl. Never had strong arms and I plan on changing that.

    Not so short term goals. For the next two years, I'd like to hit a one-arm chin-up. In 3-5 years I'd like to hit the 100/200/300/400/500 standard; which is 100lbs weighted chin, 200lbs. strict press, 300 bench, 400 squat, 500 deadlift. I got this from Jason Bluh-blub, he's the farthest thing from a fitness guru, but his point on being strong to build muscle is true, so I'll have this as a guideline. Now with that outta the way, Only I've got are dumbbells and a pull-up bar and a bench. Have my money saved, will purchase a barbell and squat rack and start running Fierce 5 within the next two-three months, but for now I'm loosely following Scooby's Intermediate Push/Pull/Legs split, but I use no-weights day as a core and neck day.

    Thanks for reading the intro, I'll now log yesterday's workout and today's workout.
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  2. #2
    ᵢ'ᵥₑ gₒₜ cᵤᵣᵥₑₛ... SpeculatorSam's Avatar
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    12/22/2018 Push Workout; All reps are performed with a 2-seconds up 2-seconds down tempo unless otherwise noted

    DB Bench: 65lbs. Pair, 2 x 9, then 1 x 6. I got de-motivated and decided to try a new exercise. I loaded a single dumbbel to 85lb and did a single arm press with my left arm but not my right Will switch to 3 x 5 and start training the single arm press for a while until I get a barbell.

    Dumbbell Flys: 35lbs. pair 3 x 8. Last rep of each set were grinders. Will repeat this rep range 'til comfy then add rep.

    DB Standing Press: 52.5lb pair 3 x 5. Hit the reps but the form was deteriorating especially last set, gotta keep that core tight. Will repeat the reps.

    Lateral raises: 30lbs. pair 3 x 8, then after 5 deep breaths I got 6 more strict reps and then a cheat rep. Safe to say I should add a strict rep or two to each set.

    DB Skullcrusher: 20lbs. pair 3 x 12. This was too easy. Will bump to 30lbs. pair and do 3 x 6.

    Overall, other than the demotivating bench press, I got stronger than last week. Happy with today's progress.
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  3. #3
    ᵢ'ᵥₑ gₒₜ cᵤᵣᵥₑₛ... SpeculatorSam's Avatar
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    12/23/2018 Pull Workout; All reps are performed with a 2-seconds up 2-seconds down tempo unless otherwise noted

    Weighted Chin-Ups: 1 x 6, 1 x 7, 1 x 8 +10lbs. Easy, will add rep or two.
    DB Row: 3 x 8 w. 95lbs. Nice and controlled, will add a rep.
    Bodyweight Pull-Ups: 2 x 9, then 1 x 7 and a negative. Will attempt 3 x 9 again.

    DB Curls: 30lbs. 3 x 7, adding a rep 'coz good form was used.
    DB Hammer Curl: 30lbs. 2 x 7, 1 x 5 and negative. Will try 3 x 6 next time.

    The switch to weighted chins instead of weighted pull-ups will take to adjust (I was able to do 3 x 9 with the weighted pullups +10lbs.), but I'm sure I'll be just as neuro-muscularly efficient with that exercise within three workouts from now. Curls are stronger but I was too ambitious with the hammer curl Overall stronger than last workout. I binged yesterday ate like 4 protien bars and destroyed my calorie deficit and bashed through the lean bulk calorie range, so Back-zilla and bicep pump was at an all-time high

    Tomorrow... the dreaded leg day, but not because I don't like training legs but because of how I have to train them in order to get a stimulus with 65lb. dumbbell pairs Can't wait to purchase that barbell set so I can start doing squats and deadlifts and not have to deal with DOMs from the 2x/week leg days.
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  4. #4
    ᵢ'ᵥₑ gₒₜ cᵤᵣᵥₑₛ... SpeculatorSam's Avatar
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    12/24/2018 Leg Workout; All reps are performed with a 2-seconds up 2-seconds down tempo unless otherwise noted. BTW for those who are curious I always finish my training with 20min. of jogging or a video workout for cardio.

    DB Reverse Lunges a 70lb and 67.5lb dumbbell (home gym and not having enough weight plate problems lol) 3 x 6. Adding two reps
    DB Single Leg RDLs 3 x 6 w/ 60lb. pair. Maybe adding a rep, but the last set was crappy so maybe just repeating

    Single Leg Calf Raises 3 x 6 Bodyweight on a doorstep. I was using 25lbs. in a backpack, but I was losing the contraction and pump for the past month,m so I'm doing a deload and trying again. Will add two reps.

    DB Lunges 3 x 6 w 60lbs. pair. Adding a rep
    Hamstring Curl 3 x 8 w/ 55lbs. My hams have better control of the weight now, but I did have a crappy rep on the last set, so I had to try that rep again. Probably will add a rep to each set anyhow, but I should probably keep reps the same. Will feel it out next leg workout.

    Overall I'm happy that I bumped the weight up. About to get my barbell soon, so I want to make sure that my thighs are even stronger for when I start doing barbell squats and deads. Got a good hamstring pump too finally

    Last edited by SpeculatorSam; 12-24-2018 at 09:21 AM.
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  5. #5
    ᵢ'ᵥₑ gₒₜ cᵤᵣᵥₑₛ... SpeculatorSam's Avatar
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    12/25/2018 Core Workout; All reps are performed with a 2-seconds up 2-seconds down tempo unless otherwise noted.

    3 Supersets
    Hanging Knee Raise into Knee Front Lever Raise x 7
    Oblique Knee Raises x 7
    Exercise Ball Hyper-extensions x 12 w/ 10lb. plate

    Family was over the house, and I wanted to impress them by "floating in mid-air". I did 3 or 4 Knee Raise to Bar, followed by Front Lever Negatives. I was able to hold for a second then my body gave up

    2 Superset
    15 Supermans (not rally tryign to get stronger here, I just know doing this is good for back health), then 35seconds of front and side planks with 30lbs.

    Neck Curls 3 x 11 with 20lbs plate

    Superset
    DB Curl Negatives w 45lbs. 3 x 5, Between sets; 1, Standing Tricep Extension with the 45lbs dumbbell 5 reps, Set 2, then 25 strict pushups (not at the 2sec tempo, but full ROM).

    Overall I really felt the dark chocolate truffle binge but I still got much stronger and that's good. I only do one set of the tricep extensions is because tomorrow's my push workout and I don't want to destroy my triceps, I just want to try to "even out" the bicep:tricep workload because tendinitis is serious business.
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  6. #6
    ᵢ'ᵥₑ gₒₜ cᵤᵣᵥₑₛ... SpeculatorSam's Avatar
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    12/27/2018 Push Workout; All reps are performed with a 2-seconds up 2-seconds down tempo unless otherwise noted

    Single Arm DB Bench: 65lbs. Pair, 2 x 5 w 67.5, 1 x 5 w 70 this was easier but this is the first time trying this exercise. CAn't wait for my barbell and squat rack though.

    Dumbbell Flys: 35lbs. pair 3 x 9. Easy, will do more reps next time.

    DB Standing Press: 52.5lb pair 3 x 5. Grinders. Just watch the video for the last set. Gonna figure out what to do next.


    Lateral raises: 30lbs. pair 3 x 10, this was a great pump, but will be more strict and repeat.

    DB Skullcrusher: 25lbs. pair 3 x 6. This was fine, but I need to count the rest period and actually make sureI get 60sec rest between sets and I will add a rep.

    Overall, other than the strict presses, I got stronger than last week. Happy with today's progress.
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  7. #7
    ᵢ'ᵥₑ gₒₜ cᵤᵣᵥₑₛ... SpeculatorSam's Avatar
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    12/27/2018 Pull Workout; All reps are performed with a 2-seconds up 2-seconds down tempo unless otherwise noted

    Weighted Chin-Ups: 3 x 8 +10lbs. Easy, will add two reps.
    DB Row: 3 x 9 w. 95lbs. Challenging, so I'll stick with the same reps
    Bodyweight Pull-Ups: 2 x 9, then 1 x 8 and a negative. Will attempt 3 x 9 again.

    DB Curls: 30lbs. 3 x 8, adding a rep
    DB Hammer Curl: 30lbs. 3 x 6 add a rep

    Good session overall. I don't feel so "fat" for being 18-20%
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  8. #8
    ᵢ'ᵥₑ gₒₜ cᵤᵣᵥₑₛ... SpeculatorSam's Avatar
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    12/28/2018 Leg Workout; All reps are performed with a 2-seconds up 2-seconds down tempo unless otherwise noted. BTW for those who are curious I always finish my training with 20min. of jogging or a video workout for cardio.

    DB Reverse Lunges a 70lb pair 3 x 8. Weights kept falling apart despite having a clamp... that was extremely annoying. Will change to another exercise, but srsly I can't wait til I get a barbell and squat rack
    DB Single Leg RDLs 2 x 7 w/ 60lb. I lost my focus and couldn't do the last set

    Single Leg Calf Raises 3 x 8 Bodyweight on a doorstep. Gonna repeat

    DB Lunges skipped these today.
    Hamstring Curl 4 x 9 w/ 55lbs. Good hammy pump.

    Overall, considering I only got 3 hours sleep before this, not bad at all. My grip is giving up before my legs, so that's a variable now. I gotta curl comeptition tomorrow, so I'm eating more and not worrying about a calorie deficit today, especially since this workout might be proof that I'm losing my strength to an extent... not certain though since most of the exercises are progressing just fine.
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  9. #9
    ᵢ'ᵥₑ gₒₜ cᵤᵣᵥₑₛ... SpeculatorSam's Avatar
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    12/29/2018 Dumbbell Strict Curl Testing

    Warm-Up: 20lbs x 8, then 30 x 5, 37.5 for 3, 42.5 for 1
    Workout: 45lbs for 3, then 40 for 5, then 35 for 9



    I finished by doing 30 pushups, 30min. of jogging, and 13 standing tricep extenstions with 35lbs. I'm happy about the result, because 90lbs for 3 is a massive PR from 80 for 3, and 80 for 5 is great too. For me, it was worth skipping core and neck training. Back to attempting to cut and normal sets and reps again.
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  10. #10
    ᵢ'ᵥₑ gₒₜ cᵤᵣᵥₑₛ... SpeculatorSam's Avatar
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    12/30/2018 Push Workout; All reps are performed (with the exception of the bench and OH presses) with a 2-seconds up 2-seconds down tempo unless otherwise noted

    Single Arm DB Bench: 4 x 5 w 70lb. Sets went fine, will add 2.5lbs. next session

    Dumbbell Flys: 35lbs. pair 3 x 12. Easy, will add weight and drop reps to 6 next time.

    DB Standing Press: 52.5lb pair 3 x 5, plus 4 reps a push press. Nailed that crap by adding more rest and cranking the Dethklok. Super happy about this. will add 2.5 pounds and ensure I get at least 90sec. rest between sets but really just taking the time to rest since this is a bigger exercise.

    Lateral raises: 30lbs. pair 3 x 10, this was a great pump, need to repeat.. Perhaps I'll do a cheat set with 32.5 or 35 then do it drop set style

    DB Skullcrusher: 30lbs. pair 1 x 5, 2 x 7 with 25. This was grindy as heck, so will just do 3 x 7 with 25 next workout.

    Overall, this was a great workout and I loved every second of this session.
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  11. #11
    ᵢ'ᵥₑ gₒₜ cᵤᵣᵥₑₛ... SpeculatorSam's Avatar
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    12/31/2018 Pull Workout; All reps are performed with a 2-seconds up 2-seconds down tempo unless otherwise noted

    Warm-Up was just 12 slow chin-ups. This is a PR 'coz I've never done more than 16 pull-ups as a max, and now I'm doing 12 chins in a zen/calm state.

    Weighted Chin-Ups: 3 x 9 +10lbs. Easy, will add a rep.
    DB Row: 3 x 9 w. 95lbs. Challenging, the form was stricter but still challenging, so I'll stick with the same reps
    Bodyweight Pull-Ups: 9, 8, 7. I need to drop to 3 x 7 and build back up to 8 or 9 and keep progressing from there.

    DB Curls: 30lbs. 2 x 9, 1 x 8, gotta try again
    DB Hammer Curl: 30lbs. 3 x 7. Keep the form strict, but good job!

    Wasn't very pumped, but the session was fine. Progress was definitely present for sure.
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  12. #12
    ᵢ'ᵥₑ gₒₜ cᵤᵣᵥₑₛ... SpeculatorSam's Avatar
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    01/01/2018 Leg Workout; All reps are performed with a 2-seconds up 2-seconds down tempo unless otherwise noted.

    Bulgarian Split Squats 3 x 6 with 45lb pair. This was hard, not having ever done these seriously before. Perhaps I'll go full-on Bugenhagen and train these in the 4-8 rep range. Once I get my barbell, I won't need to do these.
    DB Single Leg RDLs 3 x 7 w/ 60lb. Gonna have to repeat this, but good job for getting that third set in.

    Single Leg Calf Raises 3 x 8 Bodyweight on a doorstep. Did well. Will add a rep and increase rest periods between sets here.

    DB Lunges 3 x 8 with 60lb pair. Hate doing this exercise at the end, but the pump is great. Will share a posing vid I got from this lunge pump. Got that Roy Winkler gut going on, but whatever I've gotten leaner in the past month so it's all good.



    Hamstring Curl 3 x 10, 1 x 9 w/ 55lbs. Gonna repeat and focus on controlling the weight more.

    Great session I don't enjoy doing leg days, but this is how I can get the most of my dumbbells that I can get to 67.5lbs. pairs. Can't wait to get a barbell, do a proper deload, then hit the Fierce 5 program.
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    ᵢ'ᵥₑ gₒₜ cᵤᵣᵥₑₛ... SpeculatorSam's Avatar
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    01/02/2018 Core Workout; All reps are performed with a 2-seconds up 2-seconds down tempo unless otherwise noted.

    3 Supersets
    Hanging Leg Raise to Bar x 7
    Oblique Knee Raises x 7
    Exercise Ball Hyper-extensions x 12 w/ 10lb. plate Time to add weight

    2 Superset
    15 Supermans (not rally tryign to get stronger here, I just know doing this is good for back health), then 35seconds of front and side planks with 30lbs. doing 40sec. next time

    Neck Curls 3 x 11 with 20lbs plate

    Superset
    DB Curl Negatives w 45lbs. 3 x 7, Between sets; 1, Standing Tricep Extension with the 45lbs dumbbell 7 reps, Set 2, then 25 strict pushups (not at the 2sec tempo, but full ROM). Gonna bump to 50lbs. next time and drop the reps to 4, but with focus on a 2sec. negative.

    Overall this was an okay session. Can't wait to press again tomorrow! Can't wait to get my barbell either.
    Last edited by SpeculatorSam; 01-03-2019 at 08:26 AM.
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    01/03/2018 Push Workout; All reps are performed (with the exception of the bench and OH presses) with a 2-seconds up 2-seconds down tempo unless otherwise noted

    Single Arm DB Bench: 4 x 5 w 72.5lb. Sets went great, will add 2.5lbs. next session

    Dumbbell Flys: 40lbs. pair 3 x 6. Honestly, I think I'm gonna drop this exercise, add a set of bench, and just have lunch (5min rest) between bench and OH press.

    DB Standing Press: 55lb pair 4 x 5 Nailed that crap again I love pressing! gonna add 2.5lbs again.

    Lateral raises: 35lbs. pair 3 x 10, this was a great pump. Subconciously added weight without realizing. So, I'll make it 40lb for 6 if I can.

    DB Skullcrusher: 25lbs. pair 2 x 7 1 x 5. If only Tom Platz was there to coach me "Congratulations! Your triceps have just achieved failure!"

    Overall, this was a great workout and I loved every second of this session. Finished with 30 reps of band face pulls. Probably just gonna do reverse flies for 3 x 10 or something I dunno.
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    01/04/2018 Pull Workout; All reps are performed with a 2-seconds up 2-seconds down tempo unless otherwise noted

    Weighted Chin-Ups: 11, 10, 9.5 +10lbs. Um... I dunno... I think I'm bumping the weight and doing 3 x 6 with 20 or something like that.
    DB Row: 3 x 9 w. 95lbs. Adding rep
    Bodyweight Pull-Ups: 3 x 8, reps made, but grindy, so repeating.

    DB Curls: 30lbs. 2 x 9, 1 x 8, I'm gonna drop by 2.5lbs or do like a drop set scheme next workout.
    DB Hammer Curl: 30lbs. 3 x 8. adding rep

    Progress was made overall, but kinda disappointed by the standard curls. Obviously still I'm much stronger overall, but I suppose I always feel weaker when I'm doing "higher reps", but I know I always choose a weight that's challenging for 6 reps and build up to 10-12, so it's actually fantastic progress either way. Either way, taking it one day at a time right?
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    01/05/2018 Leg Workout; All reps are performed with a 2-seconds up 2-seconds down tempo unless otherwise noted.

    Bulgarian Split Squats 3 x 8 with 45lb pair. This went fine, will add weight or reps but I hate doing dumbbell exercises for the legs.
    DB Single Leg RDLs 3 x 7 w/ 60lb. Fine, but I'm switching to single leg power cleans 'coz I really hate this exercise and I'm not even keeping good form anymore.

    Single Leg Calf Raises 3 x 8 Bodyweight on a doorstep. Did well. Will add a rep and increase rest periods between sets here.

    DB Lunges 3 x 8 with 60lb pair. Adding a rep next session

    Hamstring Curl 4 x 10 w/ 55lbs. Adding two reps

    Great session I don't enjoy doing leg days, but this is how I can get the most of my dumbbells that I can get to 67.5lbs. pairs. Can't wait to get a barbell, do a proper deload, then hit the Fierce 5 program.
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    01/06/2018 Core Workout; All reps are performed with a 2-seconds up 2-seconds down tempo unless otherwise noted.

    3 Supersets
    Hanging Leg Raise to Bar x 7
    Oblique Knee Raises x 7
    Exercise Ball Hyper-extensions x 7 w/ 20lb. plates

    2 Superset
    15 Supermans (not really trying to get stronger here, I just know doing this is good for back health), then 40seconds of front and side planks with 30lbs. I'm really starting to hate this exercise. I'll probably just do front planks next session, but the side planks just seem tedious now.

    Neck Curls 3 x 11 with 20lbs plate adding a rep

    Superset
    DB Curl Negatives w 50lbs. 3 x 4, Between sets; 1, Standing Tricep Extension with the 50lbs dumbbell 4 reps, Set 2, then 25 strict pushups (not at the 2sec tempo, but full ROM). Ah, curl negatives I hit the reps, but I'll have to repeat these reps

    Overall this was an okay session. Can't wait to press again tomorrow! Can't wait to get my barbell either.
    Last edited by SpeculatorSam; 01-07-2019 at 12:20 PM.
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    ᵢ'ᵥₑ gₒₜ cᵤᵣᵥₑₛ... SpeculatorSam's Avatar
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    01/07/2018 Push Workout; All reps are performed (with the exception of the bench and OH presses) with a 2-seconds up 2-seconds down tempo unless otherwise noted

    Single Arm DB Bench: 4 x 5, 1 x 4 w 75lb. Will repeat but nice gains here

    Ditching the flies, they just don't make sense to me anymore nor are they ever placed inside of a novice routine. No reason for these.

    DB Standing Press: 57.5lbs for 5, 4, then 55 pounds for 4, 5, and 4. Will try again next workout. I'm not gonna do the drop set scheme I mentioned in another workout, because it occured to me that 5 x 5 will build more muscle and strength for the time being, and that I don't need to work up to a heavy single anytime soon, if I wanted to impress my family and friends, I'm sure they'll be impressed with a double or triple which can be done off of 5 x 5 without peaking for it.

    Lateral raises: 40lbs. pair 3 x 6, this was challenging but doable. tryna add a weight next session.

    DB Skullcrusher: 25lbs. pair 3 x 7 Gonna repeat 'til comfy

    Overall, this was a great workout and I loved every second of this session. Forgot to finish with rotator cuff work...
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    ᵢ'ᵥₑ gₒₜ cᵤᵣᵥₑₛ... SpeculatorSam's Avatar
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    01/08/2018 Pull Workout

    Weighted Chin-Ups: 5 x 6 w 20+lbs. Will add one rep per set.
    DB Row: 3 x 10 w. 95lbs. The 2secUP2secDOWN tempo... my grip was giving, I had to drop the DB mid-set. Will repeat until this

    DB Curls: 35lbs. 3 x 6, adding a rep
    DB Hammer Curl: 30lbs. 3 x 9. adding rep

    Good progress, and I'm glad I've dropped the BW Pullups and am just focus on the weighted chins now, 'coz that'll get me to my weighted chin goals MUCH faster.
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    01/09/2018 Leg Workout

    Bulgarian Split Squats 5 x 5 with 60lb pair.
    DB Single Leg RDLs 5 reps with 62.5lb.
    Single Leg Calf Raises 3 x 10 Bodyweight on a doorstep. Gonna add weight.
    Hamstring Curl 5 x 6 w/ 70lbs. Adding two reps

    This was more or less a delod/dress rehearsal for my barbell leg day, my barbell should be arriving tomorrow
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    01/10/2018 Taught my Brother How to Workout

    Actual Training

    3 x 7 Hanging Leg Raises + Side Knee Raises
    3 x 5 Curl Negatives w 50lbs

    My bro's noob workout

    3 sets of 8 slow knee pushups, DB rows with 20lbs.
    3 x 15 Squats, and 2 x supersets of 15 supermans and Standing Elbow-to-Knees
    5min Brisk Walking.

    Can't wait for my barbell to arrive tomorrow. This wasn't the best "training" but an occasional deload ain't bad either
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    01/11/2018 Push Workout; All reps are performed (with the exception of the bench and OH presses) with a 2-seconds up 2-seconds down tempo unless otherwise noted

    Single Arm DB Bench: 75lbs 5, 3.5. Grinder, so dropped weight to 67.5 3 x 5 Had to deload, but from now on, I'll set a timer for 2:30min between sets and start with 5x5 with 70 and build back up.

    DB Standing Press: 57.5lbs for 5, 3, 4, then 55 for 5, and 4.5. This is still progress, so I'll try again and set that timer for 2:30min.

    Lateral raises: 40lbs. pair 1 x 7, 2 x 6, Go for 3 x 7 next workout.

    DB Skullcrusher: 25lbs. pair 3 x 7 Gonna repeat 'til comfy

    It sucks that I had to drop the weight on bench, but I'll build back up, and it's good that I am now gonna stop "feeling it out" and actually count my rest periods for this session. I feel that's what's holding me back here, but I did make improvements on the press and isolations. Stronger overall, so good session.
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    01/12/2018 Pull Workout

    Weighted Chin-Ups: 5 x 6 w 25+lbs. Will add 5lbs
    DB Row: 3 x 10 w. 95lbs. The 2secUP2secDOWN tempo... gotta repeat until doable.

    DB Curls: 35lbs. 2 x 7, 1 x 6, will try 3 x 7 again, but good progress here
    DB Hammer Curl: 30lbs. 3 x 9. Probably need to repeat. Will feel this one out.

    Good progress, really loving the chins, but my barbell was suppose to be here today and now I have to wait another week 'coz of a shipping error. Guess who's upper back and legs aren't gonna get stimulated for two more workout cycles
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    01/13/2018 Leg Workout

    Short on time so I supersetted three exercises

    Bulgarian Split Squats 5 x 5 with 62.5lb pair. repeat 'coz form kinda sucked
    DB Single Leg RDLs 2 x 5 reps with 62.5lb. adding one more set if the barbell ain't here in time
    Single Leg Calf Raises 3 x 9 Bodyweight on a doorstep. Gonna add weight.

    Hamstring Curl 5 x 7 w/ 70lbs. Adding two reps

    This was pretty cool session. Lifting, Cardio, and Stretching all done in 50min.
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    ᵢ'ᵥₑ gₒₜ cᵤᵣᵥₑₛ... SpeculatorSam's Avatar
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    01/14/2018 Core Workout; All reps are performed with a 2-seconds up 2-seconds down tempo unless otherwise noted.

    3 Supersets
    Hanging Leg Raise to Bar x 7
    Oblique Knee Raises x 7
    Exercise Ball Hyper-extensions x 7 w/ 20lb. plates

    2 Superset
    15 Supermans (not really trying to get stronger here, I just know doing this is good for back health), then 45seconds of front planks with 30lbs. I'm really starting to hate this exercise.

    Neck Curls 3 x 12 with 20lbs plate adding a rep

    Superset
    DB Curl Negatives w 52.5lbs. 3 x 4, Between sets; 1, Standing Tricep Extension with the 50lbs dumbbell 4 reps, Set 2, then 25 strict pushups (not at the 2sec tempo, but full ROM).

    Overall this was an okay session. Can't wait to press again tomorrow!
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    ᵢ'ᵥₑ gₒₜ cᵤᵣᵥₑₛ... SpeculatorSam's Avatar
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    1/15/2019 Push Workout

    OHP Max Testing; Warm-Up was the bar, 65 for 8, 75 for 5, 105 for 3, and 140 for 1. New Max is 150 PR, DId drop sets, 140 x 2, 125 x 2, 105 x 5, 100 x 9, and 95 x 10


    DB Bench was 3 x 11, then 9 reps, then 6 with 60lbs pair

    Lateral Raises with the 35lb plates 3 x 7

    Standing Tricept Extension with a 60lb DB 2 x 5, 1 x 1.

    Happy about the new PR and the barbell. Not happy about the complaining neighbors that heard my weights jingling.
    Last edited by SpeculatorSam; 01-15-2019 at 07:59 PM.
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    Registered User potbellymadar's Avatar
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    What did Henry Rollins say? Ditch the yoga pants.
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    Originally Posted by potbellymadar View Post
    What did Henry Rollins say? Ditch the yoga pants.

    This was what Henry Rollins said, but essentially the important quote to note is "While friends may come and go, the weights will always be there to stay; they never lie. 200lbs. will always be 200lbs.". Nope, I ran my fastest mile of 5:07 in these pants, and they still bloat my ego to this day when doing presses or leg exercises in the winter. Dems Eastbay Compression Tights, not yoga pants. Thanks for reading my training journal potbelly.
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    ᵢ'ᵥₑ gₒₜ cᵤᵣᵥₑₛ... SpeculatorSam's Avatar
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    01/16/2018 Pull Workout

    Weighted Chin-Ups: 5 x 6 w 30+lbs. Will add 5lbs
    Pendlay Row: Worked up to 155 for 8, 140 for 10, 125 x 10, 2 x 10 w 115.

    Barbell Curls: 75lbs x 2, 70 x 9, 65 x 11, 60 x 12, and 55 x 19 The pump was great

    DB Hammer Curl: 30lbs. 3 x 10. adding weight

    Loving this barbell. I was humbling by the fact I can do 45lb pair of DBs strict for a triple, but I can only do 75lb on a barbell for a double lol. Core and forearms were worked very hard.
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    01/17/2018 Leg Workout

    AM: Clean Max Testing: 180 for a single, not bad considering all I could do was DB lunges and split squats Haven't cleaned since high school, best was 230 as a fat 219er, so 180 for a 175er with no actual squat training is fan-friggin-tastic.

    Clean to Front Squat: 150 and 10 squats, 135 12, 120 9, and 110 for 2 sets, 7 squats, then 9.

    Superset
    Hamstring Curl 5 x 7 w/ 70lbs. adding two reps.
    Single Leg Calf Raise on Door LEdge with 25lb Backpack, 4 x 6. adding rep.

    Had chores to do, so did my deads and jogging in the PM

    Deadlift, worked up to 265 for 5, then neighbor complained about noise and vibration. Looks like I can't do deads 'til I move to a new home

    Overall great work today, but I'll have to find a decent exercise to replace the deads, probably the cleans tbh. Maybe have to sub-in good mornings or hip thrusts with back squats once I get a squat rack.
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