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Fifty shades of fucked up Log

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Get Shredded!
Google's own Find My Phone service is trash too.


Yep only shows last location it had power.

- - - Updated - - -

Hack Squat (normal stance) – 2, 45's 15 reps 4, 45's 20 reps
4, 45's + 50lb 15 reps

Leg Press – 3 sets of 10-12 Reps Stopping one rep short of failure on both sets

4 plates 20 reps, 10 plates 12 reps 14 plates 10 reps



Adductors – 2 sets 12-15 reps on each set to failure
Abductors - 2 sets 12-15 reps on each set to failure
Standing Calf Raises – 6 sets of 15-20 reps to failure

Leg extensions – 2 sets of 12-15 with triple drop set on last set


I'm feeling great I really need to get my cardio up more. I was just totally destroyed after 14 hours at work. I promise I will do better.
 
Day 10/15 – Upper Intensity (only 30secs rest between sets)

Hammer Strength Row – 3 sets of 10-12 reps warm up 2 plates 15 reps, 4 plates 3 sets 12 reps

Cable Row Close Grip – 3 sets of 10-12 reps to failure
160x12x3

Incline bench Smith Press – 3 sets of 10-12 reps
Cable Flys high to low – 3 sets to failure roughly 12-15 rep range
245x12x3

Hammer Strength Shoulder Press – 3 sets of 10-12 reps to failure
Warm up 2 plates 15 reps
4 plates 15 reps 3 sets

Dumbbell Lateral raises – 3 sets 10-12 reps
15lbs 12 reps 3 sets


Triceps extensions – 3 sets of 12-15 reps
120x12x3

Incline DB curls – 3 sets of 12-15 reps
30x15x3

25 min on stairmaster level 5
 
Fucking cocksuckers went to the gym this morning since I had to miss yesterday do to kids and no babysitter, and they apparently painted the gym yesterday and today closed because fumes. Fuckkkkk! I really needed this today.
 
Fucking cocksuckers went to the gym this morning since I had to miss yesterday do to kids and no babysitter, and they apparently painted the gym yesterday and today closed because fumes. Fuckkkkk! I really needed this today.

Ohh that really blows man...maybe some hiking may well do the trick for now.
 
Fucking cocksuckers went to the gym this morning since I had to miss yesterday do to kids and no babysitter, and they apparently painted the gym yesterday and today closed because fumes. Fuckkkkk! I really needed this today.

Sorry to hear that brotha.
 
Fucking cocksuckers went to the gym this morning since I had to miss yesterday do to kids and no babysitter, and they apparently painted the gym yesterday and today closed because fumes. Fuckkkkk! I really needed this today.

That sucks. Don’t let them kill your vibe. You’ve been crushing it.
 
Yesterday night was lower body
Warm up 15 min uphill walking on treadmill

Barbell Squat or Hack Squat (normal stance) – 3 sets of 8-10
135x15, 225x12, 275x12x2
reps Stopping one rep short of failure on both sets

Leg Press – 3 sets of 10-12 Reps Stopping one rep short of failure on both sets

6 plates total 12 reps
8 plates total 12 reps
12 plates 10 reps

Adductors – 2 sets 12-15 reps on each set to failure
140x15x2
Abductors - 2 sets 12-15 reps on each set to failure
130x12x2
Standing Calf Raises – 6 sets of 15-20 reps to failure
190x15x3

Leg extensions – 2 sets of 12-15 with triple drop set on last set
140x12x2

10min of stairmaster level 6

New week and feeling good so far. Everything is getting rounder and feeling bigger for sure, and strength is way up. I'm about 5lbs lighter but everything is tighter than 3 weeks ago when I started for sure.
 
IML Gear Cream!
Unfortunately it's the end of my day I will try to take a better picture first thing on an empty stomach but want to show that I'm making progress. It's 3 weeks in and already my muscles are getting rounder and tighter. Looking forward what's to come.
531c915596e0c087feb12116adbbb863.jpg
 
10/19 ( I suck at this)


Day 3 – Upper Intensity (only 30secs rest between sets)

Hammer Strength Row – 3 sets of 10-12 reps

2 plates 20 reps, 4 plates 15 reps, 6 plates 12 reps
Cable Row Close Grip – 3 sets of 10-12 reps to failure

150x15 170x12x2
Incline bench Smith Press – 3 sets of 10-12 reps
245x12x3
Cable Flys high to low – 3 sets to failure roughly 12-15 rep range
120x12x3

Hammer Strength Shoulder Press – 3 sets of 10-12 reps to failure
4 plates 12 reps 4 plates+50 12 reps (2) sets
Dumbbell Lateral raises – 3 sets 10-12 reps

15x15x3
Triceps extensions – 3 sets of 12-15 reps
130x15x3
Incline DB curls – 3 sets of 12-15 reps
30x15x3

Row machine 20 minutes

Feeling good and I woke up and did 45min cycle this morning on a empty stomach.
 
Keep grinding man, you sure are making noticeable progress.
 
Keep grinding man, you sure are making noticeable progress.
I kind of wish I was on more gear but the guy I'm using knows what's best. I'm not loosing a ton of fat but I'm growing and becoming much stronger on very low doses.
 
Today I change things up a bit. The park by my house has a really cool workout type of equipment built into it. I even brought my trx cables and 25 pound DB's. With the weather being so nice I couldn't resist.

Park split Here's my circuit no rest
Pushups 30
TRX body weight rows 8
Pull ups 7
DB curls 10 each arm
Shoulder press 17
DB decline sit ups 20

I repeated this about six times until I was shaking and convulsing on the floor. :)
7d531cc1c5be602ad7e56d505ee93989.jpg
2460a14ac6c54e804b745cd34f07d85c.jpg
 
Last edited:
Today I change things up a bit. The park by my house has a really cool workout type of equipment built into it. I even brought my trx cables and 25 pound DB's. With the weather being so nice I couldn't resist.

Park split Here's my circuit no rest
Pushups 30
TRX body weight rows 8
Pull ups 7
DB curls 10 each arm
Shoulder press 17
DB decline sit ups 20

I repeated this about six times until I was shaking and convulsing on the floor. :)
7d531cc1c5be602ad7e56d505ee93989.jpg
2460a14ac6c54e804b745cd34f07d85c.jpg

Damn! That’s one hell of a park!
 
It's brand new I'm definitely going to use it and hopefully get some stares from Park mom's. It's literally a awesome set up.

Haha shit that’s not a bad idea either bro! get a pump and an audience
 
Nice to get those prison-style workouts in a place like that!

By my place there's a fitness trail with various stations made of wood and metal but it's falling apart and old, but the balance beam, steps and parallel bars are still usable.
 
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Squat (wide stance) – 2, 45's 15 reps 4, 45's 20 reps
4, 45's + 50lb 15 reps, 3, 45's 12 reps nice and slow

Leg Press – 3 sets of 10-12 Reps Stopping one rep short of failure on both sets

4 plates 15 reps, 10 plates 12 reps 12 plates 10 reps

Bulgarian split squat: body weight 15 reps 2 sets

Adductors – 2 sets 12-15 reps on each set to failure
Abductors - 2 sets 12-15 reps on each set to failure
Standing Calf Raises – 6 sets of 15-20 reps to failure

When I was doing the Bulgarian split squat I kind of tweaked my knee. I went down one rep and couldn't go back up. I finished the workout up but it was definitely hurting. I went home iced it and been babying it hopefully
 
Get Shredded!
Squat (wide stance) – 2, 45's 15 reps 4, 45's 20 reps
4, 45's + 50lb 15 reps, 3, 45's 12 reps nice and slow

Leg Press – 3 sets of 10-12 Reps Stopping one rep short of failure on both sets

4 plates 15 reps, 10 plates 12 reps 12 plates 10 reps

Bulgarian split squat: body weight 15 reps 2 sets

Adductors – 2 sets 12-15 reps on each set to failure
Abductors - 2 sets 12-15 reps on each set to failure
Standing Calf Raises – 6 sets of 15-20 reps to failure

When I was doing the Bulgarian split squat I kind of tweaked my knee. I went down one rep and couldn't go back up. I finished the workout up but it was definitely hurting. I went home iced it and been babying it hopefully

Nice workout and bummer about the knee. I've done my share of tweaking something during training and it's disconcerting to say the least. Hopefully no serious injury there man.
 
Squat (wide stance) – 2, 45's 15 reps 4, 45's 20 reps
4, 45's + 50lb 15 reps, 3, 45's 12 reps nice and slow

Leg Press – 3 sets of 10-12 Reps Stopping one rep short of failure on both sets

4 plates 15 reps, 10 plates 12 reps 12 plates 10 reps

Bulgarian split squat: body weight 15 reps 2 sets

Adductors – 2 sets 12-15 reps on each set to failure
Abductors - 2 sets 12-15 reps on each set to failure
Standing Calf Raises – 6 sets of 15-20 reps to failure

When I was doing the Bulgarian split squat I kind of tweaked my knee. I went down one rep and couldn't go back up. I finished the workout up but it was definitely hurting. I went home iced it and been babying it hopefully

Inner thigh soreness!?

Max
 
No in 2016 I had knee surgery and its never been the same. I can't squat no real weight anymore, and it's a struggle always making it workout to workout.

What helps? I have several clients with knee pain issues - some have had surgery , some quad sparing total knee surgeries, some just have bad knees . Do wraps or certain exercises help you ? Curious because I get asked and tbh, everyone has a different answer. Some can do leg extensions, some cannot at all.

Max
 
What helps? I have several clients with knee pain issues - some have had surgery , some quad sparing total knee surgeries, some just have bad knees . Do wraps or certain exercises help you ? Curious because I get asked and tbh, everyone has a different answer. Some can do leg extensions, some cannot at all.

Max


Keeping my stance normal helps for sure. I find a wider stance makes it scream bloody murder. I find w/o deca low dose it's unbearable to w/o so I keep at least 50mg week in. I'm taking lean a/f which coverts to deca so I'm hoping that helps. Icing it when it's sore helps. I had a meniscus tears but a scalp didn't do much I find.
 
Today I hit only shoulders

Military seated press

135x15 165x12 185x8 135x12x2

Upright BB row 95x12x3

DB side lateral bent over 15x10x3

Reverse pec deck 4 sets 120x12

Biceps db alternative curls 25x15 each arm 30x15 each arm then 40x12 each arm.
Preacher machine curls 140x12x4

25 min on cycle because of knee tweak. It feels good no pain but don't want to put any stress on it yet.
 
10/26 was a light leg day since my knee has been bothering me. I think I'm just going to give up on going heavy on legs and squats and maybe leave lunges alone as well. I don't know what else to do can't afford to keep getting hurt but I feel my legs will never be what they need to be without heavy squats.


Leg press 2 plates 20 reps
4 plates 20 reps x 5 sets

Leg Curls 100 pounds 5 sets

Leg extension 80 pounds 5 sets 20

Inner abductors 100x20x3

Outer abductors 100x20x3

Calves 185 on a block with Smith machine 20x6
 
Today was 10/27

Pullups BW 5 sets of 10 wide grip pull ups

Lat pulldowns 140x15 170x12 190x10

DB Row- 50 each arm,12. 75x12x3

Barbell Bench press

135x15 225x15 275x10 315x6

Incline DB flys 40x12x3

Pushups 25x 4 30 second break

Shoulder press db 65x15x3

Reverse pec deck 115x12x3

Preacher curl 5 sets 95x12

Tricep extension 3 sets 20

Upper body is feeling great as always
 
Cable rows 3 sets 160x12 180x,9 170x10

DB rows 50x12 75x10 100x10

Incline bench press smith machine

245x10x3

Cable flys (high)

60x10x3

Smith machine military press

165x10x3

DB lateral raises 15lbsx12x3

Skull crushers preacher curl bar 75x10x2

Incline db curls 35x12x4

30 min of uphill walking 3.0
 
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