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GIFt us your lifts! (or other achievements!)

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Replies

  • nossmf
    nossmf Posts: 10,782 Member
    I miss dips, but my elbows got to where they started to hurt during, so I had to give them up.
  • kinetixtrainer2
    kinetixtrainer2 Posts: 9,266 Member
    nossmf wrote: »
    I miss dips, but my elbows got to where they started to hurt during, so I had to give them up.

    Certainly not an elbow friendly movement. My elbows have to be fully warmed up before this exercise for sure. But I spend 20 to 30 mins warming up every time I workout. I wish I had started making sure I was fully warmed up years ago.
  • amorfati601070
    amorfati601070 Posts: 2,890 Member
    edited May 8
    Spin-o-ramas, addicted. :p

    1olljrmbcml6.gif
  • KickassAmazon76
    KickassAmazon76 Posts: 4,670 Member
    amorfati601070 wrote: »
    Spin-o-ramas, addicted. :p

    1olljrmbcml6.gif

    Love this! Nice to see you post!
  • nossmf
    nossmf Posts: 10,782 Member
    KickassAmazon76 wrote: »
    Starting week 1 again. Back to 70% of 1rm for squats and deads. Bench is on a different program. 😊

    Gawd I'm proud of that leg press, too!

    If it makes your smile even bigger, my leg day yesterday I did 4x10x568 on leg press, compared to your 589. You go, girl!

    (Of course, now I know I need to increase the weight used next week...lol!)
  • KickassAmazon76
    KickassAmazon76 Posts: 4,670 Member
    nossmf wrote: »
    KickassAmazon76 wrote: »
    Starting week 1 again. Back to 70% of 1rm for squats and deads. Bench is on a different program. 😊

    Gawd I'm proud of that leg press, too!

    If it makes your smile even bigger, my leg day yesterday I did 4x10x568 on leg press, compared to your 589. You go, girl!

    (Of course, now I know I need to increase the weight used next week...lol!)

    Well, you did do more sets and reps, so you moved more volume 😉
  • KickassAmazon76
    KickassAmazon76 Posts: 4,670 Member
    edited May 10
    Last night was day 2 of week 1. 70% of 1rm for 4 sets of 8 for deads.

    I am so stoked about how my deads are growing. Last night I did 8,8, 14, 12 at 225lb.
    The last cycle I was only able to do 8,8,14,10 at 215. Small wins, but wins nonetheless!

    Last night's workout:

    Bench: 5x65, 3x95, 1x115, 2x125 (that set felt off), 3x125 (that one was better), 10x105
    Deads: see above
    Leg press: 8x499, 3x8x589
    Leg Extension: 3x8x137.5, 15x100
    Seated Curl: 3x10x125, 20x87.5
    Assisted pullup: 7,7,6 x130, 12x100
    Skull Crusher: 10, 9, 5x50
    DB Hammer curl: 3x8x25s
    Around the world shoulder rehab: 10 a side with 15lb


    4c2dekjlxrcj.gif
  • Minion_training_program
    Minion_training_program Posts: 13,426 Member
    Hiya folks!

    How is everyone doing?
    I am back from my short break/vacation, and ready to start my program again. Tomorrow evening is first one, with Squats and Bench session. Since i only have time to workout twice this week (being away is fun, but works gets to a hold, and now i have to catch up again) i am doing squat and bench, with some accessory work (normally 4-5 accessory work per day, but gonna cut it down to 3 for squats and 3 for bench)
  • nossmf
    nossmf Posts: 10,782 Member
    Wasn't on vacation last week, but between 12-hr work shifts plus a day spent with my wife for her college graduation, I only got in two lifts last week. Here's hoping I can get all four sessions this week...
  • nossmf
    nossmf Posts: 10,782 Member
    Week 5 of my bench press triplet protocol, where I started doing 10 triples at 60% of 1RM and every week add 5lb. Any week I fail to complete all 10 triples, the following week will have fewer triples to perform. Repeat until I am down to a single triple, then recalculate 1RM and see if it's changed.

    Today was at 205, or 69% of 1RM. Ten sets up, ten triples down. I could feel the weight, but not for any fear of failure. Still going strong, hope to be able to keep all ten triples at least through 225.
  • KickassAmazon76
    KickassAmazon76 Posts: 4,670 Member
    nossmf wrote: »
    Week 5 of my bench press triplet protocol, where I started doing 10 triples at 60% of 1RM and every week add 5lb. Any week I fail to complete all 10 triples, the following week will have fewer triples to perform. Repeat until I am down to a single triple, then recalculate 1RM and see if it's changed.

    Today was at 205, or 69% of 1RM. Ten sets up, ten triples down. I could feel the weight, but not for any fear of failure. Still going strong, hope to be able to keep all ten triples at least through 225.

    Awesome job!
  • KickassAmazon76
    KickassAmazon76 Posts: 4,670 Member
    W2, D1...
    Bench - 5x65lb, 3x95lb, 7,7,14,12x100lb
    Squat - 5x95lb, 5x135lb, 3x165lb, 7,7,12,10x180lb
    OHP - 3x5x75lb, 12x45lb
    And more... 😊
    n57ci5j0i482.gif
  • nossmf
    nossmf Posts: 10,782 Member
    Week 6 of my bench press triplet protocol, where I started doing 10 triples at 60% of 1RM and every week add 5lb. Any week I fail to complete all 10 triples, the following week will have fewer triples to perform. Repeat until I am down to a single triple, then recalculate 1RM and see if it's changed.

    Today was at 210, or 71% of 1RM. Ten sets up, ten triples down. Still going strong, made easier by lifting BEFORE work rather than AFTER like I've had to do for weeks now.
  • KickassAmazon76
    KickassAmazon76 Posts: 4,670 Member
    nossmf wrote: »
    Week 6 of my bench press triplet protocol, where I started doing 10 triples at 60% of 1RM and every week add 5lb. Any week I fail to complete all 10 triples, the following week will have fewer triples to perform. Repeat until I am down to a single triple, then recalculate 1RM and see if it's changed.

    Today was at 210, or 71% of 1RM. Ten sets up, ten triples down. Still going strong, made easier by lifting BEFORE work rather than AFTER like I've had to do for weeks now.

    Way to keep after it!!
  • Minion_training_program
    Minion_training_program Posts: 13,426 Member
    edited May 22
    Today, finally going back to the gym after almost 4 weeks.
    Last week it didn't happened due to certain circumstances but i did worked out in my garden with my 1 dumbell i have and did 10 minute rope jumping.

    On a good note, i have started to lose some weight again, been watching my eating a bit more again and saying no a bit more often against cake and cookies. Still take them, but only if i can actually enjoy it.

    Plan today is squat, bench, deadlift for 8 triplets at 60%
    Going to up 5 kg on squat and deadlift every next session and 2.5kg on bench and see where i strand
  • Minion_training_program
    Minion_training_program Posts: 13,426 Member
    Minion_training_program wrote: »
    Today, finally going back to the gym after almost 4 weeks.
    Last week it didn't happened due to certain circumstances but i did worked out in my garden with my 1 dumbell i have and did 10 minute rope jumping.

    On a good note, i have started to lose some weight again, been watching my eating a bit more again and saying no a bit more often against cake and cookies. Still take them, but only if i can actually enjoy it.

    Plan today is squat, bench, deadlift for 8 triplets at 60%
    Going to up 5 kg on squat and deadlift every next session and 2.5kg on bench and see where i strand

    Ment to day this for my plan:

    Plan today is squat, bench, deadlift for 4 sets of 6-8 at 60%
    Going to up 5 kg on squat and deadlift every next session and 2.5kg on bench and see where i strand.
    I think i am just going to do that for a while before starting my 7 week program again. During summer i am alone in office for a few weeks, so i can't go out during my lunchbreak to workout. So if i start that 7 week program now, i just know i will not have the proper routine to continue doing it and it will end up in being a 12 week program instead.
  • Minion_training_program
    Minion_training_program Posts: 13,426 Member
    edited May 22
    Okey, first session done in the gym again after 4 weeks no gym and only 2 home workouts and recreative cycling

    And i am humbled...

    Was planning on doing 4 sets of 6-8 on Bench, DL and Squats at 60% of my 1RM (which clearly is not my 1RM i am capable off right now)
    Ended up doing Bench at 70% for 3 sets of 8/9/8
    Deadlift at 60% for 3 sets of 5
    And started doing my squat warmups, and when i started doing my first set at 60% it felt so heavy...i was not even able to do more than 2 reps

    Here below is my last warmup set.
    jetamowtcijm.gif

    A good thing though, they have a heel elevated tool now, so i used that for my squats, and holy *kitten*, i could notice when doing warmup sets that i got much deeper.

    Here is a screenshot of the video of today:
    c1pu68lcs3qd.jpeg

    To some this may not look much, but i could feel getting past the point i was used to.
    Perhaps that is also a reason my squat felt heavier, dunno.
    I just know, that i am gonna give it time to build up again with my heels elevated, even if that means starting with 1 plate again and slowly building up
  • kinetixtrainer2
    kinetixtrainer2 Posts: 9,266 Member
    Minion_training_program wrote: »
    Okey, first session done in the gym again after 4 weeks no gym and only 2 home workouts and recreative cycling

    And i am humbled...

    Was planning on doing 4 sets of 6-8 on Bench, DL and Squats at 60% of my 1RM (which clearly is not my 1RM i am capable off right now)
    Ended up doing Bench at 70% for 3 sets of 8/9/8
    Deadlift at 60% for 3 sets of 5
    And started doing my squat warmups, and when i started doing my first set at 60% it felt so heavy...i was not even able to do more than 2 reps

    Here below is my last warmup set.
    jetamowtcijm.gif

    A good thing though, they have a heel elevated tool now, so i used that for my squats, and holy *kitten*, i could notice when doing warmup sets that i got much deeper.

    Here is a screenshot of the video of today:
    c1pu68lcs3qd.jpeg

    To some this may not look much, but i could feel getting past the point i was used to.
    Perhaps that is also a reason my squat felt heavier, dunno.
    I just know, that i am gonna give it time to build up again with my heels elevated, even if that means starting with 1 plate again and slowly building up

    Looks like good form Gus and sounds like you have a good mind set on your approach.
  • nossmf
    nossmf Posts: 10,782 Member
    nossmf wrote: »
    If it makes your smile even bigger, my leg day yesterday I did 4x10x568 on leg press, compared to your 589. You go, girl!

    (Of course, now I know I need to increase the weight used next week...lol!)

    Missed doing this last week, but I did remember this conversation at the gym yesterday after work, so when the guy before me asked what weight to leave on the sled when he finished I told him to leave it where it was, and did 4x10x658 (along with 4x15 at the same weight for calf raises).

    Have at thee, @KickassAmazon76! lol

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