Another SS log - Page 41 - Health and Fitness Forum

Incline Press
95 (12,10,10,8) @10

Floor Press
55 (24,20,20,16)

Flys
35 (24,24,24,24,24)

Skullcrushers*
55 (12,12,9)

Tricep kickbacks
27.5 (12,12,12)

1arm extensions
27.5 (12,12,12,12,12)

59’
270cal

Quote

02-22-2021 , 11:01 PM

#1002

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

One arm row
67.5 (12,10,10,8,6)

Bent over Row
95 (12,10,10,8,6)

Pullover*
47.5 (12,10,10,10)

Standing curls
55 (10,10,10,10)

one arm seated curls*
27.5 (7,7,10)
fatigued, did cardio at the start too and caught up to me

Hammer curls
55 (10,10)

42'
350 cal

Quote

02-24-2021 , 11:11 PM

#1003

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

Lunges
55 (12,10,10,8)

Step ups
55 (12,12,12)

Squat
95 (12,10,10,8)

SLDL
95 (12,10,10,8)

Seated calf raise
55 (15,12)

Standing calf raise
55 (12,10)

OHP Press
55 (12,10,10,8,8,8)

Lat raise
35 (12,10,10,10)

Reverse Fly
35 (12,10,10,10,10)

Shrug
135 (12,10,10,8)

1.04'
372cal

Quote

02-25-2021 , 12:21 AM

#1004

loco

The First Golden

Join Date: Jul 2008 Posts: 14,845

Nice volume but I don't understand these babyweights. Do you even rpe?

It's solid to log a bunch of rpe6s and 7s for lowerbody, and 7-9s for upperbody. But I clearly see EVgonnaEV rpe 4s in these logged workouts.

Quote

02-25-2021 , 01:33 AM

#1005

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

The chest day is a decent rpe for me, I’m tinybro

Back has been a bit of a slow progression, but getting up to rpe 8s now I think, and it’s showing by the time I get to curls, struggling

Legs is pretty easy rpe wise no doubt, trusting the progression but my conditioning is up enough where I should do real weight (still getting some mild soreness though, was rough first few weeks). Powerblocks are super uncomfortable to squat.

After years of BBM type training, I’m really enjoying getting this huge volume in. Back then I’d 30 reps in 2 hours and my body would be exhausted for 2 days

Quote

03-05-2021 , 09:29 PM

#1006

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

Incline Press
100 (4) 95 (10,10,8)

Floor Press
60 (17) 50 (20,20,16)

Flys
40 (17) 30 (24,24)

Skullcrushers
40 (12,12,12)

Some triceps

46’
190cal

Crazy weak today, let’s pretend this never happened

gym reopened, probably should start a real program again

Quote

03-07-2021 , 07:43 PM

#1007

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

One arm row
70 (12,10,7,5,5)

Cable row
105 (12,10,10,8,6)

Pullover
50 (12,10,10)

Standing curls
60 (10,10,10)

one arm seated curls*
20 (10.10,10)

Hammer curls
60 (10,10)

40'
232 cal

I wonder if the powerblocks are lighter than they claim, not sure why everything has gotten so hard bow

Quote

03-10-2021 , 11:19 PM

#1008

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

Squat
3x5x135
Finally have a bar again! Starting low for soreness but will ramp fast.

FS
3x10x60

Step ups
60 (12,12,12)

SLDL
100 (12,10,10,8)

Standing calf raise
5th pin (12,10,10,8)

OHP Press
65 (12,10,10,8)

Lat raise
40 (12,10,10)

Reverse Fly
40 (12,10,10,10)

Shrug
140 (12,10,10,8)

Quote

03-14-2021 , 03:47 PM

#1009

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

BP
3x5x155

Incline Press
95 (12,10,6,6)
Damn

Flys
50 (12,12,12)

Skullcrushers
40 (12,12,12)

Rope pull down
32.5 (12,10,10,8)

Overhead extensions
10 (12,10,8)

Facepulls
20 (20)

Quote

03-16-2021 , 08:15 PM

#1010

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

One arm row
70 (12,10,10,8,6)

Cable row
110 (12,10,10,8,6)

Pullover
60 (8,6,6)

Standing curls*
65 (10,10,7)

one arm seated curls
20 (10.10,10)

Hammer curls
65 (10,10)

Facepulls 20x20

Quote

03-18-2021 , 09:36 PM

#1011

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

Squat
3x5x155

FS
3x10x70

Standing calf raise
6th pin (12,10,10,8)

OHP Press
70 (12,10,10,8)

Shrug
145 (12,10,10,8)

Step ups
70 (12,12,12)

SLDL
110 (12,10,10,8)

Lat raise
50 (12,10,10)

Reverse Fly
50 (12,10,10)

Quote

03-20-2021 , 04:55 PM

#1012

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

BP
3x5x160

Incline Press
95 (12,10,10,8)

Flys
55 (12,12,12)

Skullcrushers
50 (12,12,12)

Rope pull down
37.5 (12,10,10,8)

Overhead extensions
15 (12,10,8)

Quote

03-25-2021 , 09:27 PM

#1013

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

One arm row
75 (12,10,10,8,6)

Cable row
115 (12,10,10,8,6)

Pullover
60 (10,8,8)

EZbar curls
60 (10,10,10)

Facepulls 20x20

one arm seated curls
20 (10.10,10)

Hammer curls
65 (10,10)

Quote

03-25-2021 , 09:59 PM

#1014

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

Squat
3x5x175

FS
3x10x80

Standing calf raise
8th pin (12,10,10,8)

OHP Press
75 (12,10,10,8)

Shrug
145 (12,10,10,8)

Step ups
75 (12,12,12)

SLDL
115 (12,10,10,8)

Lat raise
55 (12,10,10)

Reverse Fly
55 (12,10,10)

Quote

03-28-2021 , 11:07 PM

#1015

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

BP
3x5x165

Incline Press
100 (12,10,10,8)

Flys
60 (12,12,12)

Skullcrushers
50 (12,12,12)

Rope pull down
40 (12,10,10,8)

Overhead extensions
15 (12,10,8)

Quote

03-30-2021 , 09:38 PM

#1016

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

One arm row
77.5 (12,10,10,8,6)

Cable row
120 (12,10,10,8,6)

Pullover
60 (12,10,10)

EZbar curls
70 (8,8,8)

Facepulls 20x20

one arm seated curls
25 (10.10,10)

Hammer curls
70 (10,10)

Quote

04-02-2021 , 09:05 PM

#1017

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

Squat
3x5x185

FS
3x10x90

Standing calf raise
9th pin (12,10,10,8)

OHP Press
80 (12,10,10,8)

Shrug
155 (12,10,10,8)

Step ups
80 (12,12,12)

SLDL
120 (12,10,10,8)

Lat raise
60 (8,8,8)

Reverse Fly
60 (12,10,10)

Quote

04-04-2021 , 06:25 PM

#1018

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

BP
1x185
3x5x170

Incline Press
100 (12,10,10,8)

Flys
65 (12,12,12)

Skullcrushers*
60 (12,12,8)

Rope pull down
45 (12,10,10,8)

Overhead extensions*
20 (8,8,8)

Facepulls
20x20

Quote

04-18-2021 , 10:00 PM

#1019

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

One arm row
70 (12,10,10,8,6)

Bent over Row
100 (12,10,10,8,6)

Pullover
50 (12,4,4)

Standing curls
60 (10,10,10)

one arm seated curls
30 (10,10,10)

Hammer curls
60 (10,10)

Roommate got covid so I haven’t been working out. Surprisingly seems I managed to dodge it. Haven’t gone back to the gym yet but going back to the powerblocks.

Quote

04-20-2021 , 10:05 PM

#1020

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

Lunges
50 (12,10,10,8)

Step ups
50 (12,12,12)

Squat
90 (12,10,10,8)

SLDL
90 (12,10,10,8)

Seated calf raise
70 (15,12)

Standing calf raise
70 (12,10)

OHP Press
50 (12,10,10,8)

Lat raise
30 (12,10,10)

Reverse Fly
30 (12,10,10)

Shrug
120 (12,10,10,8)

quarantine over tomorrow. Back to the gym!

Quote

04-25-2021 , 07:00 PM

#1021

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

One arm row
75 (12,10,10,8,6)

Cable row
115 (12,10,10,8,6)

Pullover
60 (10,8,8)

EZbar curls
60 (12,12,12)

Facepulls 20x20

one arm seated curls
25 (10.10,10)

Hammer curls
50 (10,10)

Quote

04-28-2021 , 10:41 PM

#1022

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

Squat
3x5x185

FS
3x10x85

Standing calf raise
7th pin (12,10,10,8)

OHP Press
75 (12,10,10,1)
Over 5 minutes rest before the last set. Lol fail

Shrug
155 (12,10,10,8)

Step ups
80 (12,12,12)

SLDL
120 (12,10,10,8)

Lat raise
60 (8,8,8)

Reverse Fly
60 (10,8,6)

This took me over 2 hours, body was shaking. Weights are obviously pretty low. Can’t wait to get back in shape.

Quote

04-30-2021 , 11:58 PM

#1023

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

BP
3x5x160

Incline Press
100 (12,10,10,8)

Flys
60 (12,12,12)

Skullcrushers*
60 (12,12,6)

Rope pull down
47.5 (12,10,10,8)

Overhead extensions*
15 (7,7,7)

Facepulls
20x20

Quote

05-04-2021 , 09:38 PM

#1024

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

One arm row
77.5 (12,10,10,8,6)

Cable row
120 (12,10,10,8,6)

Pullover
60 (12,10,10)

EZbar curls
70 (8,8,8)

Facepulls 20x20

one arm seated curls
27.5 (10.10,10)

Hammer curls
55 (10,10)

Quote

05-08-2021 , 07:29 PM

#1025

ibavly

2010 PSOP Champion

Join Date: Feb 2010 Posts: 24,513

Squat
3x5x195

FS
3x10x90

Standing calf raise
8th pin (12,10,8)
7th pin (8)

OHP Press
30x6

I can’t explain it, body was just done. Maybe my work capacity is trashed, or maybe still some fatigue from vaccine, will try moving the second half of this workout to tomorrow. Feels bad man

Quote

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