|
ApexNightmare
Retired Psychonaut



Registered: 05/22/14
Posts: 1,075
Loc: Netherrealm
Last seen: 3 years, 8 months
|
Reached three PR's this week.
#21296227 - 02/18/15 10:30 PM (9 years, 2 months ago) |
|
|
I just want to gloat and share my achievements this week, it's been a long time coming! And if anybody has any feedback and or lifting tips and techniques that have worked for them, please chime in!
Also, what you got? How much you bench bro!?
@185lbs.
Flat Bench: 225x6 with a spotted 7th. Two more sets 4 and 3 reps no spot. My max is normally somewhere around 250, but maybe I could break that one of these days coming up. Goa is 275 right now.
Squat: Finally got my way back up to 315 max rep. Haven't been up in this weight for a long while. Bad knees, ya dig?
Deadlift: Put 455 up, raw lift. This puts me in beast category, I don't care what you think :p
Been really getting back into lifting this past month. Feels good to finally be at my strongest again.
-------------------- Psychedelics experienced: LSD, Mushrooms, LSA, THC, Salvia Divinorum, DMT
|
PDU
travel kid vs.amerika



Registered: 12/03/02
Posts: 10,675
Loc: beautiful BC
Last seen: 8 years, 8 months
|
|
Good numbers - very strong DL.
I am impressed.
How long have you been lifting for, and what routine are you following?
-------------------- GO OUTSIDE.
|
ApexNightmare
Retired Psychonaut



Registered: 05/22/14
Posts: 1,075
Loc: Netherrealm
Last seen: 3 years, 8 months
|
Re: Reached three PR's this week. [Re: PDU]
#21296592 - 02/19/15 12:39 AM (9 years, 2 months ago) |
|
|
Thank you 
I've been lifting for 6-7 years, in and out of regularity, but never really stopped lifting. The past few years I've been going strong at least 4-6 times a week.
I have two different lifting regiments. Heavy as I can go, and five+ sets of a primary lift followed by 3x10 of related lifts.
I have a three day cycle. My workouts go something like this with mild variations depending on what I feel like doing that day.
Chest day:
Flat bench - 135x10 warmup. 185x8 205x4 225x3/5 245x1/2
Occasionally I'll do dumbbell bench and end up with the 100's.
Hammer incline - 180x3 for 2 sets. 230x3 for a set. 270x2.
Then I do either dumbbell incline flies or standard dumbbell flies. Usually 35,45,55lb flies for ten a piece.
Then I do triceps, but I hate working out my arms, so I just do pressdowns until I feel like I'm burned out.
Back day:
Deadlifts - 135x10 warmup. 225x10 315x6 385x3 405x1 425x1
Or I just do 225 for 5 sets of ten on my non-heavy days.
Then I either do lat pulldowns for three sets at the same weight for 10 a piece, or I'll do seated rows for the same routine. I end with hammer shrugs 270 for five sets of 12.
Then biceps, same lazy routine, I hate arms haha.
Leg/Shoulder day -
Squats: 135x10 225x5 255x3 285x2 315x1
I only do squats for legs. Bad knees yo. Plus, squats are all you need, so good for you, so compound!
Shoulder press either barbell or hammer usually, rarely dumbbells.
Barbell: 95x10 warmup. 135x6 for four sets.
Then I do lateral raises increasing weight up to 35lb. Front raises if I feel like it, and then reverse cable flies.
As you can see, my workouts aren't very extensive, but I'm convinced that it isn't how much time or how many different exercises you do in the gym that matters. I keep immaculate form during all of my lifts and make sure I am killing it every time I lift. A few good exercises and I feel more than fried on each day. With a good bench, squat, and deadlift, I feel like anybody can achieve good results. Those three exercises are the cornerstone of my entire lifting career haha. Same goes for a lot of serious lifters I've noticed.
It should also be noted that I do not lift to "get big." I lift to get stronger, so my workouts reflect that want. I don't want to be ripped or cut or anything like that, no point in being skinny for me X) This also means no cardio.
Lift big, eat big, move the weight!
Sorry for the long post haha.
-------------------- Psychedelics experienced: LSD, Mushrooms, LSA, THC, Salvia Divinorum, DMT
|
|