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  • renos
    replied
    Been pulling 545 for a single just chalk and belt..bench is probably 400 work up to 365 in sets 3 to 5 times and hit 385 for a single after all my sets now to just get my squat up...my bench and deadlift aren't the greatest but my squat is even worse going to watch some form videos and try and get into a grove again like I was before my little injury

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  • renos
    replied
    Deads today 315x15 365x12 405x12 455x8 495x3

    i hold back in the gym need to learn how not to care and get loud if I have to not saying I can do a lot more but I know I'm capable of more

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  • renos
    replied
    Push and pull meet....in June for December

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  • renos
    replied
    Slowly creeping up there...legs
    squats 315x12 365x8 405x3 I go pretty deep. Think I had my right knee wrap too tight calf hurt afterwards
    dreadlifts 315x15 405x10 455x5 500x1
    hoping to gain a lot of strength....if I decide to go for it I will start really gearing up in June or a December pugs pull meet and possibly go into the full powerlifting meet depending on my squat and how my body reacts to the heavier training

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  • renos
    replied
    Had a good leg session worked up to 405 on squats below parallel...and 515 (with straps) on deads

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  • renos
    replied
    Going to keep creeping on certain journals but will update mine on improvements.....had a shoulder injury this summer finally getting my standing press strength back...strict no leg drive...did 135, 135, 185 for 10 reps then only 225 for 5...dropped back down to 185 and super set with side raises 5 reps on press 12 on raises

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  • renos
    replied
    Just cardio today may even take tomorrow off from the weights

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  • renos
    replied
    Flat bench- 225x5 2 sets 3 sets of 315x5 2 sets of 335x5
    4 sets of cables crossovers 12 reps
    db incline press 60,100,100 x12reps
    incline flys 40 50 60 10 reps
    back
    hammer strength rows 2,4,6,8 plates 10 reps
    single arm hammer strength rows 2,2,3,3 plates 10 reps
    pulldowns in front of head and close grip pull downs the stack for 3 sets of 10

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  • renos
    replied
    Legs
    squats 225 225 315 315 10 reps 365 365 5,4 reps
    leg press started at 6 and worked up to 18 plates 12 reps except 18 plates only 8
    seated calf raises 45 90 90 90 90 100 90 45 12 to 15 reps each

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  • renos
    replied
    Shoulder and arms
    seated db press
    40 50 80 100 100 10reps
    standing strict barbell standing press
    135x10 185x6 225x2 then super set with side laterals 3 sets 185 press and 25's on laterals
    then just arms super sets

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  • Elf
    replied
    Happy New Year! Today starts off a fresh year to kick some ass (:

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  • renos
    replied
    Happy New Year everyone

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  • renos
    replied
    Chest and back
    bench 225x12 275 315 315 335x5 365x3 315x5 225 rest pause 5 reps
    hammer strngth incline 2 4 6 plates 10reps 6plates+2 25's for 8
    flat db press 100's 3 sets of 12
    Hammer strength row 2 4 6 8 plates 10 reps did drop set 8 to 2 plates 7 reps each drop
    hammer strength pull downs 2 4 plates for 3 sets of 10 them 4 plates plus 2 25's for 8
    barbell row 135 185 225 10 reps

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  • renos
    replied
    Example of "diet" today meals
    7 oz chicken 32g pb mixed into rice 60g of carbs
    5 whole eggs
    protein bar
    7 oz chicken 18 almonds cream of wheat 60g of carbs worth
    5 whole eggs and oats
    tonight 8 oz lean beef with potatoes
    water intake is 1 to 1 1/2 gallons

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  • renos
    replied
    Did some legs
    squats 225 315 315 365 sets of 5 reps
    deads 225 315 315 sets of 10 reps 405 for 5 reps
    leg press 8 12 16 plates 12 to 15 reps
    knee problems kill my squats but going to shorten reps and see if that helps heavier weight less reps a little longer break between sets

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