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Started By
Message
re: Program Party for July
Posted on 7/15/24 at 3:43 pm to Tiger_n_Texas
Posted on 7/15/24 at 3:43 pm to Tiger_n_Texas
W2D3
Found a Snap here that I'm able to use
Really loving the progress I'm seeing. Todays heavy squat set was 15# off my 1RM from Squatober. While it was heavy, I found the sets of 5@77% harder than the 2@85%.
I'd say the worst of today was the high rep 2 arm rows superset with the band pull aparts with a relatively short rest. Generated some real burn.
The BB RDL superset with with the DB shrugs was a grip killer. Weight wasn't an issue, but strict overhead grip with no straps took it's toll.
Found a Snap here that I'm able to use
Really loving the progress I'm seeing. Todays heavy squat set was 15# off my 1RM from Squatober. While it was heavy, I found the sets of 5@77% harder than the 2@85%.
I'd say the worst of today was the high rep 2 arm rows superset with the band pull aparts with a relatively short rest. Generated some real burn.
The BB RDL superset with with the DB shrugs was a grip killer. Weight wasn't an issue, but strict overhead grip with no straps took it's toll.
2
Posted on 7/16/24 at 10:57 am to Tiger_n_Texas
W3 D2 in the books.
wasn't really motivated but knew if I didn't get it done this am I wasn't goint to get around to it
cheers
wasn't really motivated but knew if I didn't get it done this am I wasn't goint to get around to it
cheers
Posted on 7/16/24 at 5:22 pm to b_w
W3D1 done.
Got back from a beach vacation earlier today and carried my lazy arse to the gym.
I pulled something in my calf last week while on a run and I still felt it while doing the squats today.
Got back from a beach vacation earlier today and carried my lazy arse to the gym.
I pulled something in my calf last week while on a run and I still felt it while doing the squats today.
Posted on 7/16/24 at 5:28 pm to Tiger_n_Texas
W2D4
Since currently I don't have to get the kids ready for school, I've been hitting the gym about 5am. Being out of town and fitting the gym around my daughters volleyball camp, has me getting in about 12:30 on an empty stomach. It's been a different animal and had me gassed today.
The bench/bent row superset was solid. Felt really strong at the end and could've easily gone up another couple steps.
DB OHP and 1 arm row snuck up on me, but got them all completed. The rows were harder than I anticipated. Turns out I had a heavier DB than planned. They were mixed up and the one I grabbed was missing the weight marker on one end.
The last superset and cardio superset was brutal. I pushed thru the tricep pushdowns, but failed the last 2 sets of close grip pushups. The cardio superset was similar. I pushed thru the shrugs, but had to drop down a DB for the last sets of zottman curls. Happy to have a rest day tomorrow before driving back to Houston tomorrow evening.
Since currently I don't have to get the kids ready for school, I've been hitting the gym about 5am. Being out of town and fitting the gym around my daughters volleyball camp, has me getting in about 12:30 on an empty stomach. It's been a different animal and had me gassed today.
The bench/bent row superset was solid. Felt really strong at the end and could've easily gone up another couple steps.
DB OHP and 1 arm row snuck up on me, but got them all completed. The rows were harder than I anticipated. Turns out I had a heavier DB than planned. They were mixed up and the one I grabbed was missing the weight marker on one end.
The last superset and cardio superset was brutal. I pushed thru the tricep pushdowns, but failed the last 2 sets of close grip pushups. The cardio superset was similar. I pushed thru the shrugs, but had to drop down a DB for the last sets of zottman curls. Happy to have a rest day tomorrow before driving back to Houston tomorrow evening.
Posted on 7/16/24 at 5:38 pm to Ruckingisthewaytogo
W2D3
Wall sits after squatting suck, but grip was challenged with this work out. Forearms are def feeling it with the program.
Wall sits after squatting suck, but grip was challenged with this work out. Forearms are def feeling it with the program.
Posted on 7/16/24 at 5:54 pm to Ruckingisthewaytogo
quote:
grip was challenged with this work out
It was the same for me. The BB RDL (overhand grip/no straps) and shrug SS killed my grip.
Posted on 7/17/24 at 11:50 am to Tiger_n_Texas
I restarted week 2 on Monday being I missed last Thursday/Friday. Even went up on the weights a little.
Posted on 7/17/24 at 12:21 pm to tke_swamprat
W3 D3 done.
squats felt good, bumped weight up for each set over what my % calculation said...
Was going to have an off day from the weights and do a group boot camp fitness but didn't wake up for it this am and decided to do something today.
cheers fellas
squats felt good, bumped weight up for each set over what my % calculation said...
Was going to have an off day from the weights and do a group boot camp fitness but didn't wake up for it this am and decided to do something today.
cheers fellas
Posted on 7/17/24 at 1:03 pm to b_w
W3D2 done.
Deads felt heavy, but I was impressed with how well 90% moved today.
He mixed it up with pull ups today instead of chin ups. I caught it on second look.
I added in some hanging ab raises throughout to keep the heart rate up.
Deads felt heavy, but I was impressed with how well 90% moved today.
He mixed it up with pull ups today instead of chin ups. I caught it on second look.
I added in some hanging ab raises throughout to keep the heart rate up.
Posted on 7/18/24 at 9:46 am to Tiger_n_Texas
W3D1
I think keeping my bench TM the same as last month was the right call. So far some sets have been challenging, but not failures. Feels like right where I need to be currently. I noticed a little tenderness in my right calf the last couple days, so I was worried about squat. However, it felt great also. I missed on my first set of OHP and reset to a lower weight. Felt much better by set 4.
The triple superset of front raises, side lats, and rear lats was a killer. I used 3 different DB as planned (which was the correct call), but it burned everywhere. For thw cardio dips, I modifed them some. Instead of 5x10, I did 5 sets to failure with 60s rests.
Really looking forward to tomorrow. Excited to tackle the heavy deadlift sets!
I think keeping my bench TM the same as last month was the right call. So far some sets have been challenging, but not failures. Feels like right where I need to be currently. I noticed a little tenderness in my right calf the last couple days, so I was worried about squat. However, it felt great also. I missed on my first set of OHP and reset to a lower weight. Felt much better by set 4.
The triple superset of front raises, side lats, and rear lats was a killer. I used 3 different DB as planned (which was the correct call), but it burned everywhere. For thw cardio dips, I modifed them some. Instead of 5x10, I did 5 sets to failure with 60s rests.
Really looking forward to tomorrow. Excited to tackle the heavy deadlift sets!
Posted on 7/18/24 at 11:02 am to Tiger_n_Texas
W2D3 done. Legs are trashed. Threw in 2 sets of hack squats and 15 minutes on the stair master.
Posted on 7/18/24 at 12:22 pm to tke_swamprat
W3 D4 big pump Friday done on a Thursday.
Love the big pump days in the programming. Skipped a set of close grip bench / barbell curls cause I'm lazy and got tired. Just did sets til I didn't have any left to make up for ducking out of last set...
I'm shrugged out, I did program straight through Mon-Thurs this week and thats 3 days in a row of shrugs
anyway enjoying the program, I might run it back in August to build off of it and I've got a bit of travel so won't feel bad if I need to skip a week
cheers
Love the big pump days in the programming. Skipped a set of close grip bench / barbell curls cause I'm lazy and got tired. Just did sets til I didn't have any left to make up for ducking out of last set...
I'm shrugged out, I did program straight through Mon-Thurs this week and thats 3 days in a row of shrugs
anyway enjoying the program, I might run it back in August to build off of it and I've got a bit of travel so won't feel bad if I need to skip a week
cheers
Posted on 7/18/24 at 12:55 pm to b_w
W3D3 done
I was not feeling the squats today. I was sluggish.
I’m going to be feeling this leg day tomorrow. Those lunges sucked arse.
I was not feeling the squats today. I was sluggish.
I’m going to be feeling this leg day tomorrow. Those lunges sucked arse.
Posted on 7/19/24 at 11:26 am to Tiger_n_Texas
W3D2
Bad/little sleep doesn't help with heavy pulls. I got them done, but I was definitely dragging this morning. They were heavy and I wanted to stop during the 5@80%, but pushed through it.
The pull-ups and snatch deads was a nice SS. I've gotten away from the pull-up assistance machine and moved to just a normal straight bar. I wasn't sure I could do a completely unassisted pull-up and suprised myself with doing all sets unassisted. Feels good to hit another milestone.
Bad/little sleep doesn't help with heavy pulls. I got them done, but I was definitely dragging this morning. They were heavy and I wanted to stop during the 5@80%, but pushed through it.
The pull-ups and snatch deads was a nice SS. I've gotten away from the pull-up assistance machine and moved to just a normal straight bar. I wasn't sure I could do a completely unassisted pull-up and suprised myself with doing all sets unassisted. Feels good to hit another milestone.
Posted on 7/19/24 at 12:08 pm to Tiger_n_Texas
W2D4.
Did a bunch of substitutions to use different equipment and flow better. I like Fridays because of being able to sub in and out various movements/equipment.
15 minutes of stairs, 5 minutes on the Assault runner.
Did a bunch of substitutions to use different equipment and flow better. I like Fridays because of being able to sub in and out various movements/equipment.
15 minutes of stairs, 5 minutes on the Assault runner.
Posted on 7/21/24 at 12:48 pm to Tiger_n_Texas
W3D3
Overall, good workout this morning. Squats felt pretty good. The 3@85% was heavy and I'm not quite sure if I got parrallel on all 3 reps. Inverted rows were good and the rear lats were burning. RDLs were solid, but pairing them with shrugs killed my grip. I used the same weight for both lifts. Walking lunges were a solid finisher.
Overall, good workout this morning. Squats felt pretty good. The 3@85% was heavy and I'm not quite sure if I got parrallel on all 3 reps. Inverted rows were good and the rear lats were burning. RDLs were solid, but pairing them with shrugs killed my grip. I used the same weight for both lifts. Walking lunges were a solid finisher.
Posted on 7/22/24 at 12:39 pm to Tiger_n_Texas
W4 D1
That was a beast and took longer than any of the others in this program....
Haven't peaked ahead at remaining workouts but looking forward to getting this one checked off. Probably run it back in August, add weight and see how far I've progressed...
cheers to the last week fellas
That was a beast and took longer than any of the others in this program....
Haven't peaked ahead at remaining workouts but looking forward to getting this one checked off. Probably run it back in August, add weight and see how far I've progressed...
cheers to the last week fellas
Posted on 7/22/24 at 12:53 pm to b_w
W3D1 done. Finally woke up on a Monday morning and got it in.
Posted on 7/22/24 at 1:04 pm to tke_swamprat
W4D1 done.
Another doozy of a monday workout.
Another doozy of a monday workout.
Posted on 7/22/24 at 1:16 pm to Tiger_n_Texas
W3D4
Wrapped up this weeks workout this morning. Everything felt great for the most part. Chin-ups could've been a little better. Cardio was an absolute grip killer.
Wrapped up this weeks workout this morning. Everything felt great for the most part. Chin-ups could've been a little better. Cardio was an absolute grip killer.
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