Misc. progress thread

[justaguy]

Re: Misc. progress thread

curious -- what's your routine lately?

typically hit 5/7 days a week, for all workouts:

always:

dynamic stretches (before and after workout)
half mile warmup
1-3 mile run after workout
abs: captains chair, leg lifts, bicycles, 4x60sec planks (one on back, one forward, and both sides)

alternating depending what i want to focus on for the day (in no particular order):

squats (sets of 5, generally. sometimes i'll do 8-10 at lower weight or sets of 3 at higher weights, usually 5-7 sets)
deadlifts (sets of 2-3 up to ~70% of my 1rm and then singles after that, usually 8 sets)
flat bench (sets of 5-8, try to get up to my working weight and do 5 sets of 5. i usually finish with a set of 15 with 1 second pauses at the bottom at 135)
pendlay rows (sets of 5-8, usually 5 sets)
stiff leg deadlifts (sets of 8-10, 3 sets)
wide grip pullups (sets of 8, 3 sets)
overhead press (sets of 5, 5 sets)
incline bench (sets of 5-8, 3 sets)
dumbbell flies (high volume low weight)
dumbbell bicep curls (sets of 10, 3 sets)
tricep pulldowns (high volume low weight)
dumbbell bench (sets of 10, 3 sets)
calf raises (however many i fuckin feel like)
shrugs (sets of 10, 3 sets)

my neck doesn't like weighted dips and my shoulder doesn't like dumbbell military press. everything else is pretty fair game. i should really try to incorporate front squats into my workouts (i only do high bar squats).

i also use a belt for anything heavy in deadlift/squats and will use knee sleeves in heavy squats because i fucked up my right knee before

only supplement i take is creatine. i drink black tea for preworkout and don't drink protein shakes.

SeemsGood

i also use collars on pretty much everything because theres really no point not using collars #SafetyFirst

theres also possibly a lift or two i forgot atm will confirm l8r

[Reincarnate]

Re: Misc. progress thread

Wow, how long does that take you to get through? I feel like that'd take me 3 hours or something.

[Mahou]

Re: Misc. progress thread

Looks somewhat similar to mine except that I usually go for 15 reps when I do my squats. The least amount of reps I'll perform on a set is 8. I don't do deadlifts either.
After I finish the deloading week, I'll probably end up being back on a three on, one day off routine (pretty much putting me 6 days a week).

Since you don't take protein shakes, how much protein are you shooting for? Could you share what your macros look like most days?

[Dynam0]

Re: Misc. progress thread

The only time I'd use collars is for jump squats but seeing shouka's vid has me considering lol

@reincarnate i'm p sure that's all of his workouts for the week?

[Reincarnate]

Re: Misc. progress thread

dynam0: oh, prolly -- I can't read for shit

[Reincarnate]

Re: Misc. progress thread

The only time I'd use collars is for jump squats but seeing shouka's vid has me considering lol

[justaguy]

Re: Misc. progress thread

The only time I'd use collars is for jump squats but seeing shouka's vid has me considering lol

@reincarnate i'm p sure that's all of his workouts for the week?

yeah i spread it out, usually i'll try to get all of those within 3 of my 5 days and rotate accordingly

Looks somewhat similar to mine except that I usually go for 15 reps when I do my squats. The least amount of reps I'll perform on a set is 8. I don't do deadlifts either.
After I finish the deloading week, I'll probably end up being back on a three on, one day off routine (pretty much putting me 6 days a week).

Since you don't take protein shakes, how much protein are you shooting for? Could you share what your macros look like most days?

i honestly do not keep track even though i should. i just keep my diet habits simple and relatively healthy (whatever that means).

[Mahou]

Re: Misc. progress thread

i honestly do not keep track even though i should. i just keep my diet habits simple and relatively healthy (whatever that means).

It makes sense to me. Some people eyeball stuff most of the time.
I try to consider portions most of the time.

[Shouka]

Re: Misc. progress thread

Why don't you do incline or decline? Those are some compound movements that will help your bench press (imo). Do you use dumbbells? I feel like that's what helped me improve so fast in my first year of lifting.

definitely consider using dumbbells (either flat or incline) and decline/incline barbell bench. if that's been your plateau for this long it's possible working other areas in close proximity will benefit you a lot more than flat bench itself. pullups and pendlay rows help too.

I used to do incline back in the day, but I cut it to shorten the length of my workout because of time constraints. Those time constraints no longer exist, but I never added it back in. I might give it another shot. I don't think my gym actually has the equipment for decline bench. The only times I've done dumbbell pressing were when the gym I was at didn't have barbells. I feel like I would max that out quickly considering that the heaviest dumbbells at my gym are only 100lbs. I doubt my stabilizers would be able to handle that at the moment though.

squats (sets of 5, generally. sometimes i'll do 8-10 at lower weight or sets of 3 at higher weights, usually 5-7 sets)
deadlifts (sets of 2-3 up to ~70% of my 1rm and then singles after that, usually 8 sets)
flat bench (sets of 5-8, try to get up to my working weight and do 5 sets of 5. i usually finish with a set of 15 with 1 second pauses at the bottom at 135)
pendlay rows (sets of 5-8, usually 5 sets)
stiff leg deadlifts (sets of 8-10, 3 sets)
wide grip pullups (sets of 8, 3 sets)
overhead press (sets of 5, 5 sets)
incline bench (sets of 5-8, 3 sets)
dumbbell flies (high volume low weight)
dumbbell bicep curls (sets of 10, 3 sets)
tricep pulldowns (high volume low weight)
dumbbell bench (sets of 10, 3 sets)
calf raises (however many i fuckin feel like)
shrugs (sets of 10, 3 sets)

Out of these I currently do not do pendlay rows, stiff leg deadlifts, incline bench, dumbbell bench, or shrugs. I aim for sets of 8 on most of the exercises that I do.

[justaguy]

Re: Misc. progress thread

I used to do incline back in the day, but I cut it to shorten the length of my workout because of time constraints. Those time constraints no longer exist, but I never added it back in. I might give it another shot.

i know the time constraint feel--for now i can actually get away with having almost 2 hour workouts when i hit the gym so i take full advantage of it.

I don't think my gym actually has the equipment for decline bench. The only times I've done dumbbell pressing were when the gym I was at didn't have barbells. I feel like I would max that out quickly considering that the heaviest dumbbells at my gym are only 100lbs. I doubt my stabilizers would be able to handle that at the moment though.

the new gym i go to doesn't either but hey they have an awesome new power rack and it's across the street from me \o/.

Out of these I currently do not do pendlay rows, stiff leg deadlifts, incline bench, dumbbell bench, or shrugs. I aim for sets of 8 on most of the exercises that I do.

i really get off on pendlays and stiff leg deadlifts for whatever reason. a powerlifter i used to work out with got me into the stiff legs and my hammies get a boner whenever i do them.

i'll try to occasionally post progress in here as i go, cool to see several duders in here taking lifting seriously.

[Mahou]

Re: Misc. progress thread

Yes, please do.

Started the deload today. Not much to really say.

[Mahou]

Re: Misc. progress thread

Hit a pr tonight. 1x5 for 225 on the incline.

Started deadlifting today. I started with 215 1x8. 3x5 for 315 and did one more set 1x8 of 215 at the end.

Feeling stronger. Deload really helped.

[Mourningfall]

Re: Misc. progress thread

I just walked my dogs. (yay for getting out of the house)

I was at a full sprint for the last 800m, feels euphoric now that my breathings settled.

[Spenner]

Re: Misc. progress thread

I do sets of 50 pushups x3 each day minimum, leg lifts, crunches, jumping jacks (100 regular 50 crossed). Should I be doing something interesting for just staying fit?

[Mahou]

Re: Misc. progress thread

I think it really depends on what your overall goal is.