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artificialaspirations
New member
1000th post <--new pr!
AA Max
- Thread starter artificialaspirations
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artificialaspirations
New member
SQUATS
45x8
95x5
145x5
195x3
245x3 <--new pr!
245x3
245x3
255x3 <--new pr!
255x3
GLUTE HAM RAISE
0x5 (had to use pushup assist on both of these)
0x5
ROMAN CHAIR HYPERS
0x10
0x12
REVERSE HYPERS
0x10
0x12
STANDING CALVES
235x10
295x10
315x10
315x10
315x10
LP CALVES
180x75 (8 sets to reach 75)
ROMAN CHAIR SITUPS
0x12
10x12
25x12
STANDING CRUNCHES W/ ROPE
20x15
60x12
80x12
100x12
120x12
Great workout today. Got a week pass from another nearby gym. Tried the glute-ham raise for the first time ever and failed miserably. Big time weakness, need to work on these. Exceeded my squat weight expectations for the week. Triples are a welcome change from the 5s. MY hamstrings are sore already.
45x8
95x5
145x5
195x3
245x3 <--new pr!
245x3
245x3
255x3 <--new pr!
255x3
GLUTE HAM RAISE
0x5 (had to use pushup assist on both of these)
0x5
ROMAN CHAIR HYPERS
0x10
0x12
REVERSE HYPERS
0x10
0x12
STANDING CALVES
235x10
295x10
315x10
315x10
315x10
LP CALVES
180x75 (8 sets to reach 75)
ROMAN CHAIR SITUPS
0x12
10x12
25x12
STANDING CRUNCHES W/ ROPE
20x15
60x12
80x12
100x12
120x12
Great workout today. Got a week pass from another nearby gym. Tried the glute-ham raise for the first time ever and failed miserably. Big time weakness, need to work on these. Exceeded my squat weight expectations for the week. Triples are a welcome change from the 5s. MY hamstrings are sore already.
artificialaspirations
New member
BW 177.5
SPEED BENCH
45x8
135x3
135x3
135x3
135x3
135x3
135x3
135x5
135x3
STANDING DUMBELL PRESS
35x10
35x10
35x10
35x10
35x10
DECLINE CGBP
135x5
185x5
185x5
195x5 <--new pr!
205x5 <--new pr!
PRESSDOWNS
120x10
150x10
150x10
150x10
150x10
FACE PULLS
75x10
85x10
100x10
100x10
100x10
CARDIO
15 min treadmill
Forgot to do rotator warmup today. Even the speed bench with light weights agrivated my shoulder. I think its the explosive movement. I think I can bench light and slow without the pain but who knows. Maybe I'll try it next time. Maybe it was the lack of warmup. Think I'll do 185x10 controlled next time
SPEED BENCH
45x8
135x3
135x3
135x3
135x3
135x3
135x3
135x5
135x3
STANDING DUMBELL PRESS
35x10
35x10
35x10
35x10
35x10
DECLINE CGBP
135x5
185x5
185x5
195x5 <--new pr!
205x5 <--new pr!
PRESSDOWNS
120x10
150x10
150x10
150x10
150x10
FACE PULLS
75x10
85x10
100x10
100x10
100x10
CARDIO
15 min treadmill
Forgot to do rotator warmup today. Even the speed bench with light weights agrivated my shoulder. I think its the explosive movement. I think I can bench light and slow without the pain but who knows. Maybe I'll try it next time. Maybe it was the lack of warmup. Think I'll do 185x10 controlled next time
Last edited:
artificialaspirations
New member
DEADS w/ fat bar (not huge, but larger than normal)
135x5
185x5
225x5
275x3
315x3
365x1
425x2 <--new pr! (added belt and mixed grip here)
ROWS
135x5
185x5
205x3 <--new pr!
205x5 <--new pr!
205x3
PULLUPS
0x5
25x5
25x5
DUMBELL SHRUGS
125x10 <--new pr!
130x8 <--new pr!
140x15 <--new pr!
BARBELL CURL
70x10 <--new pr!
70x10
70x10
HAMMER CURL
30x8
25x6
25x6
CARDIO
15 min treadmill
Was agrivated and distracted during deads. Broke my concentration and missed the 425x3 I was going for...this bummed me out. I had an ok rest of the workout but no psychological high. I'm over this new gym; bad layout, not enough weights, poor etiquette, bad crowd, no hotties, shitty equipment, etc.
135x5
185x5
225x5
275x3
315x3
365x1
425x2 <--new pr! (added belt and mixed grip here)
ROWS
135x5
185x5
205x3 <--new pr!
205x5 <--new pr!
205x3
PULLUPS
0x5
25x5
25x5
DUMBELL SHRUGS
125x10 <--new pr!
130x8 <--new pr!
140x15 <--new pr!
BARBELL CURL
70x10 <--new pr!
70x10
70x10
HAMMER CURL
30x8
25x6
25x6
CARDIO
15 min treadmill
Was agrivated and distracted during deads. Broke my concentration and missed the 425x3 I was going for...this bummed me out. I had an ok rest of the workout but no psychological high. I'm over this new gym; bad layout, not enough weights, poor etiquette, bad crowd, no hotties, shitty equipment, etc.
artificialaspirations
New member
BW 180.5
14" BOX SQUATS
45x5
95x5
135x5
185x5
225x3 <--new pr!
230X3 <--new pr!
235X3 <--new pr!
245x3 <--new pr!
255x3 <--new pr!
REVERSE HYPERS
0x10
0x12
0x12
LP CALVES
250x10
290x10
350x10
400x10
STANDING CALVES
310x10
310x10
210x12
STANDING CRUNCHES
60x12
80x12
100x12
LYING LEG RAISES
0x12
0x12
0x12
Felt good today. Loving the box squats.
14" BOX SQUATS
45x5
95x5
135x5
185x5
225x3 <--new pr!
230X3 <--new pr!
235X3 <--new pr!
245x3 <--new pr!
255x3 <--new pr!
REVERSE HYPERS
0x10
0x12
0x12
LP CALVES
250x10
290x10
350x10
400x10
STANDING CALVES
310x10
310x10
210x12
STANDING CRUNCHES
60x12
80x12
100x12
LYING LEG RAISES
0x12
0x12
0x12
Felt good today. Loving the box squats.
DaveTSI
New member
artificialaspirations
New member
you'd be a rich man. Thanks a bunch for the help, everythings working well and I broke down that wall I had hit with the squats. I think I'm ready for 275 for doubles next week but don't want to get cocky. I would be super stoked if I could get 300 or 315 by the end of August.
I'm gonna try bench tomorrow. Shoulder feelin better
Your back healed up yet?
I'm gonna try bench tomorrow. Shoulder feelin better
Your back healed up yet?
DaveTSI
New member
youve got 315 in you for sure. back is still not good, though it is feeling better the last couple days. i think i may be able to squat/pull wednesday
artificialaspirations
New member
BENCH
45x8
95x5
135x5
185x5
225x3
230x2
185x10
205x5
STANDING PRESS (Cleaned all of these as usual)
45x8 (w/ Tyler grips)
135x5 (w/ Tyler grips, dropped it on negative, lol)
140x5 <--new pr! new clean pr!
145x3 <--new pr! new clean pr!
145x3 <--new pr!
DECLINE CGBP (w/ Tyler grips)
135x5
185x5
205x5
205x5
205x2
DECLINE SKULL CRUSH
60x10
80x8
70x10
STANDING TRI EXT
45x10
45x15
BENT OVER LATERALS
20x10
25x10
25x10
25x8
20x10
RIGHT SHOULDER DB ISOLATION STUFF (S,F,R)
5x20
5x20
5x20
CARDIO
15 min Treadmill
10 min Stairmill
Felt pretty stong today. Stronger than my shoulder. Think I'm limited to 205 and below. Somethin about the 225 hurts the repair. The muscles can do more so that feels good. I'll let the shoulder catch up. Feels much better today.
First time using Tyler grips. Really pumped the forearms and feels totally different. I liked the way it felt on the presses until the reverse clean and dropped the left side of the bar. Only 2 feet off ground, no biggie. I'll keep at it.
45x8
95x5
135x5
185x5
225x3
230x2
185x10
205x5
STANDING PRESS (Cleaned all of these as usual)
45x8 (w/ Tyler grips)
135x5 (w/ Tyler grips, dropped it on negative, lol)
140x5 <--new pr! new clean pr!
145x3 <--new pr! new clean pr!
145x3 <--new pr!
DECLINE CGBP (w/ Tyler grips)
135x5
185x5
205x5
205x5
205x2
DECLINE SKULL CRUSH
60x10
80x8
70x10
STANDING TRI EXT
45x10
45x15
BENT OVER LATERALS
20x10
25x10
25x10
25x8
20x10
RIGHT SHOULDER DB ISOLATION STUFF (S,F,R)
5x20
5x20
5x20
CARDIO
15 min Treadmill
10 min Stairmill
Felt pretty stong today. Stronger than my shoulder. Think I'm limited to 205 and below. Somethin about the 225 hurts the repair. The muscles can do more so that feels good. I'll let the shoulder catch up. Feels much better today.
First time using Tyler grips. Really pumped the forearms and feels totally different. I liked the way it felt on the presses until the reverse clean and dropped the left side of the bar. Only 2 feet off ground, no biggie. I'll keep at it.
