Quick but enjoyable bench day...

Gotta do a quick one from my phone tonight.  Today's bench was damn good.  Gym went to all the benches were taken, so went to the other one, surprise, it was dead.  Anyway, decided to give pin presses a whirl again and it went really well.  Did a static hold to remember how 500 felt locked out.  Was really nice, 10 second hold.  Could have went longer but didn't want to fry myself too much since I was a bit tired having unloaded a truck starting at 4am this morning.  Anyway, numbers...


Pin press bench 135x7, 225x5, 315x1, 405x1

All of those went nice and easy.


Static bench hold 500 pounds for 10 seconds


Chinups  1x7, 1x6


Nice and easy day.


Happy New Year peeps!

hard ass back day...

This one could be quick since I've gotta be at work at 4 tomorrow morning.  Anyway, worked today from 6-2 today, so thought I'd be more tired when I got to the gym, not that I wasn't but damn, we killed it today.   Hit a rep PR on the one arm rows which was nice.  One day I'll have a big meaty back.  Anyway, quick numbers...


One armed machine rows, 70x8, 115x8, 160x8, 205x8, 250x15

Lat pull downs(weight is each arm) 205x8, 250 3x8

Attempted to do a chinup but my back was shot.  Attempted on more and got it, decided to switch to straight arm pulldowns


Straight arm pulldowns 37.5x15  47.5x40



Good day, in honor of international chest day tomorrow I'll be training bench.  Stay frosty.

Tow strap PR, chin rep PR, good day...

So, today ended the last week of the tow strap deadlift block of programming, and damn it was enjoyable, I'm looking forward to doing it again.  So anyway, was a good day, did a PR on it, so got something to look forward to.  Feel I've made some really good gains on these.  Also managed to do a rep PR on chinups, which damn near killed me, but I got it.  Anyway, I'll throw some numbers down...



Tow strap deadlifts 135x7, 315x5, 405x1, 495x1, 585x1, 605x1

in between those sets did some grip work with the 200lb hand grippers.


Chinups, the goal was 20 reps in as few sets as possible, managed to do 11 on the first set then 10 on the second.  So yeah, technically 21 but I wanted to push my training partner since he gets to lift more than I do on tow strap deadlifts.  Anyway, doing upper back on Sunday, so two days of gym rest, but no work rest, which sucks.  Anyway... have fun peeps, train hard.

Bench day, broken bands, tore up forearms...

Not gonna sugar coat this... typing this is a bitch right now.  My forearms are killing me from using the grippers I got for Christmas today.  So this will be fun.  Today was a different kind of day, a lot different, a little fun, and some new stuff.  Also, my shoulders and chest are sore as hell from the bamboo benching.  Had a band break so had to add weights to the bar to go along with the 20 pound kettlebells... which, damn... as much as I can bench and that less than 200 pounds on bamboo bench completely destroyed me... anyway... lets drop some numbers...


Bamboo bench 135 + 40 pounds of kettlebells  Sets of 8, 7, 8, 6, 10

Riposte Grenade Grip pressdowns 50x7, 40x10, 40x9, 30x15

Then moved to grip work, this involved the 200lb grippers and a hex dumbbell hold.  Closing then holding it closed for as long as I can or 10 seconds all while holding a 25pound hex dumbbell in the opposite hand. 

After this, just did one static hold from the chin up bars. 

Thus my forearms being trashed.  I'm gonna wrap this up now...

Christmas Eve Squats... lunges, wtf was I thinking?

So Christmas Eve, was a good day at the gym, funny but more on that in a minute.  Decided to add a new accessory, something I haven't attempted to do in like 15 or more years.  So that was interesting, did them with a twist.  Worked from 6am-noon today, was a good day.  So... get to the gym, the squat rack was in use.  Did a few curls just to screw around.  Squat rack was still in use.  We were like "Fuck it, lets go to the other gym, do the squats, come back here for the accessory I wanna do."  So we did.  Fortunately, the two gyms we have memberships two are about a mile apart, so no time to cool down really.  One gym, primary exercise and one accessory, one gym, two accessories.  So lets jump to some numbers, then maybe a bit more chat after...

Squats  135x8, 225 8x2

Depth and explosiveness was on point today.  Going next squat session it's time to use more weight regularly. 

Leg curls  100 3x10

*gym switch*

Landmine Lunges  45 2x7 each leg.

Okay, it's been forever since I've done lunges because they hurt my knees and last time I did them I came right down on my freshly scoped knee and was like "nope, never again"  Then I saw Juji doing/talking about landmine lunges and I was like "shit, lets give that a whirl"  Glad I did, it was great.  Also, pissed I did because damn my legs are so toast right now.

Chinups, the goal was 16 reps in as few sets as possible.  Did a set of 9 and 7.  9 chinups in one set is a new rep PR so I'm more than pleased with that.



No training on Christmas day, back with another bench day Wednesday so we'll see how that goes.  Weight is at 313.4 so staying in the same era.  Still pondering on a 2018 recap post tomorrow, dunno if it will happen but we'll see.

Festivus bench day!

Didn't get much sleep last night, so was afraid today's training would suffer, but fortunately it turned out to be a pretty damn good day.  Final week of close grip bench, which I'm glad of, wanting to do some SlingShot work now.  Looking forward to some Christmas Eve squats tomorrow, going to try a lunge accessory, which I haven't done lunges in forever.  We'll see how that goes.  I'll probably do a year in retrospect update on Christmas, dunno if it'll get published then but we'll see.  Anyway... lets drop some numbers...



Close Grip Benchpress 135x8, 185x6, 225x4, 315x2, 405x1

Skull Crushers 115x15, 135x12.  Partner was having some elbow issues so we just moved on after 2 sets.


Grenade Grip Cable pressdowns 40x10, 40x15, 40x20

Plate loaded machine bench burnout   4 plates each side for 23 reps. 

Still feeling good, I'll do a weight check tomorrow maybe.  Oh yeah, go see Bumblebee! 

Tow Strap Deadlift PR! Holy hell I'm tired.

Okay, so... today was a really good day at the gym.  Although, I was pretty exhausted I managed to get a new PR and do a one handed chinup with each hand this time.  So, my day/days.  Closed last night, had to be back at work at 4am for a truck unload.  So damn, very little sleep.  No nap after the gym, and gotta be back at 4am tomorrow morning. HOWEVER, tonight my plan is to be asleep by 8pm, and by the grace of Ambien, I will be.  Anyway... lets drop some numbers, was a simple day, one primary one accessory...


Tow strap deadlift 135x8, 315x5, 405x1, 495x1, 585x1(pr!)

Chinups  1x7 1x6,

Single Handed Chinups  1 x each hand.


Bench training Sunday!

Quick and easy squat day...

So my training partner had a meeting this afternoon, so we basically just quickly got through the squats and an accessory exercise which was pretty nice actually.  Squats are feeling really good.  225 is having good speed and depth.  I've noticed a lot more upper leg development.  I just hope this is what I need to get past the fear of squatting heavier.  Anyway, since today was a short and sweet session, I'll make this entry the same...


Speed squats  135x8, 225 8x2

Half Up/Full Up Squats   135x10


Pulling on Thursday.  Yay! 

Kinda heavy close grip bench...

It's always a good day at the gym when you start by getting a hug from someone bigger than you.  It's rare for me, but it does happen!  Anyway, aside from the manly embrace, was a good day for bench.  But I gotta tell ya, the stance I took yesterday for those straight arm pull downs and forced my partner to take absolutely tore my abs up.  So, after one set of v-bar pressdowns, I was like "Nope, can't do that right now."  Laying down and sitting up on the bench I was having to hold my stomach hard to keep it from hurting.  But I managed.  So anyway, lets drop some numbers...


Close grip bench press  135x10, 185x10, 225x5, 315x3, 405x1

Skull crushers 115x12, 135x8, 145x12

V-bar press downs 100x12, then noped because of my abs.

Tate/JM combo   35lbs 25/15/10 no rest between sets. 


Good day, squats tomorrow.

Back day, couple of rep PRs

Man, today was a good day.  Had the day off after working two 10 and one 11 hour day.  So it was needed, don't wanna brag but I slept in, all the way to 8:30am.  I know how to relax damnit!  Or something.  Anyway, was another good day and I needed it coming off that shit session Thursday night.  Did a rep PR on 250 pound rows and chinups.  So that was nice.  Also, it's funny the looks you get when you use ammonia in a commercial gym.  But screw it, it's the only way I can finish anymore.  Wait.. what??!?  Anyway... lets drop some numbers...


One Arm Machine Rows 70x10, 115x10, 160x8, 205x8, 250x12

Just went full blown animal on that last set.

Lat Pull Down Machine, weights listed are for each arm.   205x8, 250x7, 250x8, 250x6

Chinups  1x8, 1x6, 1x7

Straight arm pulldowns 72.5x17, 72.5x9


So that's enough for tonight, bench tomorrow!