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Old 08-15-2016, 06:07 AM   #201
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Re: Tired of "Do you even lift, brah?" rAv's lifting log.

New routine as of this week

Upper A
Bench 3x5
Incline Bench 3x8
Lat Pulldowns 3x8
Bent Over Rows 3x8
Curls 3x10-12/Reverse Flies 3x12 Superset

Lower A
Squats 3x5
RDL 3x8
Leg Press 3x10
Leg Curls 3x10
Ab work 3x15/Calf raises 3x12 Superset

Upper B
OHP 3x5
Flies 3x10
Pullups 3x8
Pendlay Rows 3x8
Face Pulls 3x12/Tricep pressdowns 3x10 Superset

Lower B
Deadlift 3x5
Barbell Lunges 3x8
Leg Extensions 3x10
Leg Curls 3x10
Ab work 3x15/Calf Raises 3x12 Superset

Workout days will be Mon,Tues, Thurs, Sat.
Progression will be 5lbs on upper body lifts every 2 weeks, and 10lbs on lower body lifts every 2 weeks. In weeks where the weight doesn't increase will add 1 more rep per set.

So deloading this week. Deloading is crazy boring. Had to do some cardio afterwards to feel like I did something
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Old 08-16-2016, 12:38 PM   #202
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Tired of "Do you even lift, brah?" rAv's lifting log.

Lower A deload

Squat: warmups, 3x5x135
RDL: 3x8x155
Leg press: 3x10x225
Leg curl: 3x10x70
Cable crunch: 3x15x75
Calf raise: 3x12x90
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Old 08-18-2016, 04:16 AM   #203
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Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Upper B deload

Press: 3x5x65
Flies: 3x10x11
Pullup: 3x4
Pendlay: 3x8x85
Facepull: 3x12x60
Tricep pushdown: 3x10x100

On non-lifting related note. We welcomed this handsome young devil to the family yesterday. Super excited!

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Old 08-18-2016, 04:43 AM   #204
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Re: Tired of "Do you even lift, brah?" rAv's lifting log.

how long do these workouts take, on average?
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Old 08-18-2016, 04:55 AM   #205
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Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Quote:
Originally Posted by Mr.mmmKay View Post
how long do these workouts take, on average?
When I was doing the PPL around an hour and 15 minutes. Since I just started this upper/lower and I'm deloading I'm not sure, but I would guess about 45 mins to an hour including warmups
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Old 08-18-2016, 06:15 AM   #206
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Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Where's the pullup volume in this new program, bro? Don't lose your pullup gainz. 3x4? Get the f*ck outta here.
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Old 08-18-2016, 06:40 AM   #207
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Re: Tired of "Do you even lift, brah?" rAv's lifting log.

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Originally Posted by 00Snitch View Post
Where's the pullup volume in this new program, bro? Don't lose your pullup gainz. 3x4? Get the f*ck outta here.
Deloading bro no worries Back in full force next week.
Upper A is also wrong I'm doing another 3x8 on pullups not lat pulldowns.
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Old 08-18-2016, 07:01 AM   #208
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Re: Tired of "Do you even lift, brah?" rAv's lifting log.

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Old 08-22-2016, 05:49 AM   #209
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Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Back to lifting "heavy" again after deload, which is great because that is a snoozefest.

Bench: warmups, 3x5x175
Incline: 3x8x135
Pullups: 3x8
BOR: 8x155, 2x8x145
Reverse cable flies: 3x12x10
Bayesian curl: 10x40, 2x10x50
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Old 08-23-2016, 07:10 AM   #210
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Tired of "Do you even lift, brah?" rAv's lifting log.

Lower A

Squat: warmups, 3x5x245
RDL: 3x8x275
Leg press: 10x360, 10x405, 10x430
Leg curl: 3x10x130
Decline crunches: 3x15
Standing calf raise: 3x15x100

Did a small reset on all weights due to new program.
Had to figure out how much to put on the legpress. First time using it since changing gyms.

Pretty happy with how squat looks right now

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Old 08-25-2016, 07:06 AM   #211
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Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Upper B

Press: warmups: 3x5x105
Flies: 3x10x16
Pullups: 8,8,9
Pendlay: 3x8x155
Facepull: 3x12x65
Tricep pushdown unilateral: 12x16, 2x10x22
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Old 08-27-2016, 12:07 PM   #212
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Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Lower B

DL: warmups, 3x5x285
Bb lunge: 3x8x115
Leg extension: 2x10x185, 10x174
Leg curl: 3x10x130
Cable crunch: 15x77, 2x15x66
Seated calf raise: 3x12x140

DL's feeling great and easy.
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Old 08-29-2016, 06:23 AM   #213
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Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Upper A

BP: warmups, 3x6x175
Incline: 3x9x135
Pullups: 3x9
BOR: 3x9x145
Bayesian curl: 3x10x50
Rear delt fly: 3x12x12,5

BP feeling good. Form looking ok?

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Old 08-30-2016, 06:55 AM   #214
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Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Lower A

Squats: warmups, 3x6x245
RDL: 3x9x275
Leg press: 3x11x430
Seated leg curl: 3x12x108
Calf raise unilateral on leg press: 3x12x180
Decline situps: 3x15x+10lbs
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Old 09-01-2016, 06:44 AM   #215
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Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Upper B

Press: warmups, 3x6x105
Flies: 3x10x16
Pullups: 10, 2x9
Pendlay: 3x9x155
Facepull: 3x12x70
Unilateral tricep pushdown: 3x11x22

Not sure about my press form. I feel better about it without the rippetoe hip bump thing though, I never got comfortable doing that.

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Old 09-01-2016, 11:29 AM   #216
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Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Just based on that single frame for the intro of the video I'd say stop looking up - by doing so you are automatically creating a curvature of the spine that's not right. You follow through correctly once your face isn't at risk of being hit by the bar though.

Tuck your chin back instead - the bar should pass not far from your face.
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Old 09-01-2016, 11:55 AM   #217
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Re: Tired of "Do you even lift, brah?" rAv's lifting log.

^ yea it doesn't look like I need to be looking up, there's plenty of room for the bar. Just afraid of clocking myself in that big nose of mine I guess
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Old 09-03-2016, 11:36 AM   #218
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Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Lower B

DL: 3x6x285
BB lunge: 3x9x125
Leg extension: 2x11x184, 10x184
Leg curl: 3x10x130
Calf raise: 3x15x125
Cable crunch: 15x71, 2x15x77
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Old 09-05-2016, 12:27 PM   #219
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Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Upper A

Bp: 3x5x180
Incline: 3x8x140
Pullups: 3x8x+5lbs
BOR: 3x8x150
Bayesian curl
Cable reverse flies
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Old 09-06-2016, 12:18 PM   #220
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Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Lower A

Squats: 3x5x255
RDL: 3x8x285
Leg press: 3x10x440
Seated leg curl: 12x108, 2x12x119
Calf raises
Decline situps

Had to squat beltless because the only good belt that was sort of there for community use has disappeared. Perhaps it wasn't for community use after all and I just pissed it's owner off by using it anyway. Anyway decided to just get my own so ordered a lever belt today after a painstaking search online. Hopefully should be here this week. Squatting beltless went fine though anyway
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Old 09-08-2016, 12:24 PM   #221
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Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Upper B

Press: 3x5x110
Flies: 3x10x17
Neutral grip pullups; 9x+5, 2x8x+5
T-bar row: 3x8x90
Facepulls
Tricep pushdown

Tried T bar row instead of pendlays because all barbells were taken and didn't feel like waiting. I like them. Surprised how much heavier they feel than pendlays though.

Lever belt got delivered today. Happy with it. Looking like pretty great quality for a good price. Luckily i'm not skinnier than I am because it fits about perfectly on the tightest possible setting.

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Old 09-08-2016, 01:40 PM   #222
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Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Quote:
Originally Posted by rAv View Post
Tried T bar row instead of pendlays because all barbells were taken and didn't feel like waiting. I like them. Surprised how much heavier they feel than pendlays though.
An actual T-Bar 'machine' then?

I'd say its harder because it more strictly targets and prevents you from using English since your chest is supported.
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Old 09-08-2016, 11:30 PM   #223
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Re: Tired of "Do you even lift, brah?" rAv's lifting log.

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Originally Posted by nuclear500 View Post
An actual T-Bar 'machine' then?



I'd say its harder because it more strictly targets and prevents you from using English since your chest is supported.


Yes one of those with chest support. I suspect more time under tension and no resting at the bottom makes a difference as well.
I feel them a lot better than pendlays. Maybe I'll switch to this
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Old 09-10-2016, 07:07 AM   #224
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Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Lower B

DL: 3x5x295
Lunges: 3x8x130
Leg ext: 3x10x187,5
Lying leg curl: 2x11x130, 10x130
Calf raise
Cable crunches

Deadlift feeling good. Looking forward to break the 300 mark for reps in 2 weeks. Only screwed up last rep of set 3. For some reason the bar ended up swaying sideways, weird. Not on video though.

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Old 09-12-2016, 12:26 PM   #225
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Re: Tired of "Do you even lift, brah?" rAv's lifting log.

Upper A

BP: 3x6x180(PR)
Incline: 2x9x140, 8x140 failed 9th
Pullup: 3x9+5lb(PR)
BOR: 3x9x150
Bayesian curl
Rear delt fly

Changed foot position on bench and felt slightly tighter throughout. 6x180 felt lighter than 5x180 last week. Hopefully able to progress to the elusive 200 mark soon.
Failed 3rd set on incline, still a PR though
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