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Best Lift of the Day! Post in Here!

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  • https://www.facebook.com/DavidLeesMPD
    https://www.facebook.com/Ripped2ShredsPhysiques

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    • Strong pulling there, wow !!

      Comment


      • Good squat session last night.

        Warmup with 3 x sets of 10-12, then onto 3 x sets of 8, increase the weight for 3 x sets of 5 and finally hit some heavy triples for 3 x sets of 3.

        Can highly recommend that one!

        Comment


        • 75 pounds each side incline press 8x

          Comment


          • Wonder who Barry was? That was a fast ban lol.

            Comment


            • 12 reps @ 315 squat
              bw:188 lbs

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              • Comment


                • did some arm training today best lift was 310lbs close grip bench press for 10 reps. gotta get em triceps bigger!
                  TEAM QUADRO!!!
                  TEAM WOLF!!!

                  Comment


                  • Did Legs today and best lift was 440lbs squat for 12 reps and 310lbs stiff leg for 12 reps. very good training today.
                    this is actually a very cool thread more guys should post here just for fun!!!
                    TEAM QUADRO!!!
                    TEAM WOLF!!!

                    Comment


                    • It appears I need to have a certain # of posts before I can start a thread, so I'll post my workout from last night here.

                      SQUATS

                      (warm-up: Stairmill (5 min. @L5)

                      1. safety-squat bar parallel box squats
                      60x20
                      110x10
                      150x5
                      200x3
                      belt
                      240x1
                      260x1
                      290x1
                      310x1
                      330x1
                      350x1
                      380x1

                      2. shoulder-width stance leg press
                      180x10
                      360x6
                      540x6
                      720x6
                      900x6

                      3. glut-ham raises
                      bwx5x6

                      3-5 min. rest periods for squats, 3 for leg press, 1 for ghr.

                      I'm just getting back to hitting it hard in the gym after an extended lay-off so this workout felt good.

                      After not squatting with a straight bar for years, 3 weeks ago I hit 315x1 and then 315x5—then the next week I hit 330x1 and then 330x5 with the SSB so my strength is returning rather quickly.

                      This workout was also completed after training 5 days straight with 30 min. on the Stairmill each day so it's fair to say that if I return to a 3-day/week, no cardio plan my strength should hopefully come back even faster.

                      Comment


                      • PRESS

                        1. strict standing military press
                        20 band pull-aparts
                        45x20
                        20 band pull-aparts
                        65x10
                        20 band pull-aparts
                        95x5
                        20 band pull-aparts
                        belt
                        135x3
                        wrist wraps
                        155x1
                        165x1
                        175x1
                        185x1

                        2. standing 1-arm press
                        20x20
                        30x10
                        belt
                        40x6
                        wrist wraps
                        50x6
                        60x6
                        65x6
                        70x6

                        3. close-grip floor press
                        45x20
                        95x10
                        135x6
                        155x6
                        belt
                        185x6
                        205x6
                        wrist wraps
                        225x5

                        4. dips
                        bwx5x6

                        Good workout. Hit my goal of strict pressing 185. For some reason, pressing overhead feels much more natural and as though it'll build real world strength. Time to eat!

                        Comment


                        • Finally getting some good workouts in—today was Shoulders/Triceps.

                          1. cable side raises
                          1px10
                          2px10
                          3px10
                          4px10
                          5px10

                          2. standing military press
                          45x10
                          95x6
                          115x6
                          135x6
                          155x4; drop: 135x2; drop: 115x2; drop: 95x4

                          3. seated DB military press
                          40x10
                          50x6
                          60x6
                          70x7

                          4. seated 1-arm DB lateral raises
                          20x6
                          25x6
                          30x8

                          5. v-bar pushdowns
                          40x10
                          55x10
                          70x10
                          85x10

                          6. close-grip floor press
                          45x10
                          95x6
                          115x6
                          135x6
                          155x6
                          175x6
                          195x6; drop: 175x2; drop: 155x3; drop: 175x4

                          7. seated overhead DB ext.
                          40x10
                          55x6
                          70x6
                          80x8

                          8. 1-arm cross-body pushdowns
                          10x10
                          25x10
                          40x10

                          Good workout. Glad to finally be back on track!

                          Comment


                          • Originally posted by Nikolaos View Post
                            Finally getting some good workouts in—today was Shoulders/Triceps.

                            1. cable side raises
                            1px10
                            2px10
                            3px10
                            4px10
                            5px10

                            2. standing military press
                            45x10
                            95x6
                            115x6
                            135x6
                            155x4; drop: 135x2; drop: 115x2; drop: 95x4

                            3. seated DB military press
                            40x10
                            50x6
                            60x6
                            70x7

                            4. seated 1-arm DB lateral raises
                            20x6
                            25x6
                            30x8

                            5. v-bar pushdowns
                            40x10
                            55x10
                            70x10
                            85x10

                            6. close-grip floor press
                            45x10
                            95x6
                            115x6
                            135x6
                            155x6
                            175x6
                            195x6; drop: 175x2; drop: 155x3; drop: 175x4

                            7. seated overhead DB ext.
                            40x10
                            55x6
                            70x6
                            80x8

                            8. 1-arm cross-body pushdowns
                            10x10
                            25x10
                            40x10

                            Good workout. Glad to finally be back on track!
                            Dude just start a thread in the members training journal forum
                            TEAM QUADRO!!!
                            TEAM WOLF!!!

                            Comment


                            • he tried but you need x amount of posts to "start a thread". I think 10. He only has 8 atm.

                              Comment


                              • Ok well than he can start in just a couple of days no worries
                                TEAM QUADRO!!!
                                TEAM WOLF!!!

                                Comment

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