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SOLARSUPLEX private msg quote post Address this user
There is some sick progress in here. Good job bro
Post 101 • IP   flag post
EagleRare10 private msg quote post Address this user
@SOLARSUPLEX thanks bro! January's been good for the gains. I see you've been PR'ing like crazy as well!
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kickinchicken private msg quote post Address this user
Nice gainz man. You've really been killing it.
Post 103 • IP   flag post
EagleRare10 private msg quote post Address this user
Hells yeah, thanks @kickinchicken!
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EagleRare10 private msg quote post Address this user
2/3 OHP

Warmup: 45x15; 95x7; 125x5; 135x3

Working: 160x5; 145x6; 135x8

Chin ups: +60 lbs x4.5 (couldn't get chin above bar on last rep); +35x6; BWx7 +2 (rest pause)

Arnold press: 55s x10; x8; 45s x10

Incline curls: 30s x10(each arm)

Preacher curls: EZ bar + 50 x10x2

Overhead tri extensions:
Unilateral 30x10
Bilateral 60x10; 52.5x8

Facepulls: 60x12; 52.5x12

Rear felt raise (20 lb dbs); side laterals (same); Cuban press (15 lb dbs) AMRAP w/ 30 secs rest between movements as finisher
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THE GODFATHER wannabemuscular private msg quote post Address this user
@EagleRare10 You're killing it on the OHP. Nice PRogress.
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EagleRare10 private msg quote post Address this user
Thanks @wannabemuscular! I see whatcha did there! PRogress is the name of the game!
Post 107 • IP   flag post
EagleRare10 private msg quote post Address this user
2/6 bench press

There must be something wrong with gravity, because the weight just keeps getting lighter and lighter!

290x5 for a new PR; 260x6; 235x7

Pull ups: +60lbs x4 +1 +1 (rest pause); +35x5; +35x3; BWx7; -40lbs x10

DB incline: 75s x10; x8; (increase incline) 50s x10

Seated cable row (v grip): 180x10x2; 140x10

Leaning lateral raises: 40x8

Lateral raises: drop set 35x7 + 30x5 + 20x5 (last set paused and slow lowering); 25x10 + 20x5 (same)

Hammer strength pull down: 200x10
Hammer strength mid row: 180x10

YWTs 10 lbs dbs 2x21 (7 if each movement)
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Jsn3004 private msg quote post Address this user
Quote:
Originally Posted by EagleRare10
290x5


That's just your warmup right?

For real though, good progress
Post 109 • IP   flag post
EagleRare10 private msg quote post Address this user
Lol, someday it will be. Thanks bro!
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EagleRare10 private msg quote post Address this user
2/8 squat

Scale at my gym has been broken so I haven't weighed myself in a week or so.

Warmup: trap bar deadlift 135x10; 205x8x2 (waiting for rack to open); squat 185x7; 245x5; 275x3

Working squats: 315x3x3; 275x6; 245x10

RDL: 200x10x3

Plank plate transfers: 5 5lb plates x6 transfers, two rounds

Weighted planks: +45 lbs 50 seconds

Leg press: 360x15; 360x12

Seated ham curl: 202.5x10; 192.5x10
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EagleRare10 private msg quote post Address this user
2/10 OHP

Warmup was @eknight tri-set with 15s and a 45 for the shrugs

All barbells were in use when I arrived so I did seated (back supported) DB overhead press instead of my usual standing BB version:

55s x7; 65s x3; 3 sets 75s x5; 50s x10

Chin ups: +60 lbs x5 +1 +1; +35 x6 +2; BW x8 +2

By then some barbells opened up so I did some standing BB OHP: 2x135x5

Bent over rows: 2x135x10

Overhead tri extensions: 72.5 x12; 65x10

Preacher curls, lateral and rear delt raises, zottman curls, hammerstrength OHP, and shrugs for two sets each
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EagleRare10 private msg quote post Address this user
2/13 bench

Scale at my gym is still broken, which is starting to get annoying. I'm going to guess I'm back under 210. I've been eating less on off days for about two weeks now.

Bench warmup plus band pull aparts and dislocations.

Working: 295x4; 265x6; 245x7

Pull ups: +50 lbs x5; x4; BW x8; -40 lbs x10

Incline BB bench: 135x12x2

Inverted rows: BWx10x2

Lateral raises: 40s x10; 30s x10 + 20s x5 + 15s x7; 25s (pause st top,slow lowering) x7 + 15s x7

Hammer strength pull down (underhand grip) 200x10; 180x10
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THE GODFATHER wannabemuscular private msg quote post Address this user
@EagleRare10 Dude, go buy a $25 scale for home. That way you can weigh yourself first thing in the morning after the bathroom for better consistency.

295x4 on bench. Nice.
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EagleRare10 private msg quote post Address this user
@wannabemuscular I have a bathroom scale, and you're right, I need to just start using it to keep track... I like using the one at my gym because I get on it at the very end of my fast (16 hour leangains style), so I figure that's probably the lowest I weigh all day. Makes it easier to not confront the fact that I'm probably getting too fat, haha!

Yeah, bench has been grooving nicely of late. I'm going to have to try for a rep or two with three plates here before long. Thanks!
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EagleRare10 private msg quote post Address this user
Added pic in profile showing current state.
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EagleRare10 private msg quote post Address this user
2/15 deadlift

Weight: 211.0

Deadlifts:

warmup: 135x10 (straight leg); 135x10 (normal); 205x7; 275x5; 345x3; 415x1

Working: 425 for three singles (beltless, mixed grip); 395x3 (same); 345x6 (same); 275x5 (standard grip)

Legpress: 440x10; 420x10; 400x10; 380x10

Plank plate transfers: 6 5lb plates, transferred 6 times, two sets

Hanging leg lifts: x10 paused at top position for as long as I could hold it

TKEs green band x30 each leg

Not a lot of volume, but I was spent by the end of the leg presses
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EagleRare10 private msg quote post Address this user
2/17 OHP

Weight: 210.4

OHP:

Warmup bar x15; 95x7; 115x5; 135x3; 155x1 mixing in band pullaparts and dislocations between early warmup sets

Working: 165x4; 155x5; 145x5

Chin ups: +50 lbs 3x5

Rolling tri ext: 30s 2x12

Concentration curls: 30s x10

Push downs (rope handle): 57.5 2x10

Preacher curl: EZ bar + 50lbs 2x10

Finished with a variety of lateral raises, the Defranco Cuban press, shrugs, and reverse curls 1-2 sets each
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EagleRare10 private msg quote post Address this user
2/20 bench

Weight: 210.4

Working bench: 3x275x3; 255x6; 245x7

Pull ups: body weight 3x8

Incline DB press: 75s 2x10

Bent over BB rows: 3x155x10

Lateral raises: 30s 3x10

Superset front raises + lateral raises: 25s x7 + x7 Two sets

Incline YWTs 10 lbs 15 reps (5 each position) paused at top; three sets

2/21 squat

Weight: 212.0

Working: 2x315x3; 275x6; 255x7

RDL: 3x225x10

Weighted planks: 45 lbs x 75 secs; x60 secs

Decline sit-ups: 25 lb plate, x7 behind head; x7 on chest; x7 body weight

Seated ham curl: 210x10; 195x10

Leg press: 380x15

Superset KB swings and goblet squat: 28 kg x10 + x12 two sets
Post 119 • IP   flag post
EagleRare10 private msg quote post Address this user
Hey guys and girls. Haven't been logging for a couple weeks but here's an update:

Average weight has been dropping, but it fluctuates so much over the course of the week (or even a day) that the fat loss can seem excessively slow... this week my lowest was 206.0 and highest was 210.0. Appearance kind of follows that trend too. Most days I look ripped (for me) when I wake up, and fluffy and small in the evening.

Lifts have generally stayed up. Last two weeks I hit 285x4 bench; 315x3x2 squats; 395x3 deads; 165x5 OHP. Also got 5x chin ups with +70 lbs, at 208, which I think is a chin up PR.

Thinking I'll keep cutting through end of march, then go back to maintenance/slight surplus for April and May, and probably cut down again in the summer months.

I'll post a pic at the end of the month when I'm at my lowest.
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EagleRare10 private msg quote post Address this user
3/20/17 bench

Weight: 209.6

Bench (working): 285x5; 255x7; 225x8

Pull ups: +70 lbs x4+1; +35lbs x5+2; BWx7x2

Incline DB press: 70s x10x2

Seated cable row: 160x10x2

Incline BB press: 135x9

Inverted rows: BW x10x2

Lateral raises: one arm leaning 40x7;
Both arms 35s x7 + 30s x5 + 20s x5;
25s x7 (pause at top) + 20s x5 +17.5s x5

Peck deck: 180x10x2

Band face pulls: purple band x15
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EagleRare10 private msg quote post Address this user
3/22 squat

Weight: 207.4

Squat (working sets only): 315x5; 285x6; 255x7

RDL: 225x10x3

45 lb weighted planks 75 seconds; 60 seconds

Bulgarian split squat: 70 lbs x12 each leg

TKEs: green band 25x2 each leg

Kettle bell swings: 28 kg x15x2
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EagleRare10 private msg quote post Address this user
3/30 dead

I did an OHP day on 3/25 and bench day on 3/28 which I didn't log. Got incredibly busy at work, and sleep, nutrition, and training all suffered. But things are easing up now. I unintentionally underate significantly in the two days before my bench session, but managed 275x5 which I was pleased with under the circumstances.

Weight today: 205.2

(Working sets only)

Dead: 395x1; 405x1: 415x1x3; 375x2x2; 345x4; 325x5

Squats: 255x7; 225x10x2

Weighted planks (45): 75 seconds x2

Hanging leg raises: 7x2

BSS: 40 lb DBs at side x10 each leg

Seated ham curl: 195x10x2

TKEs: green band 2x25 each leg
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EagleRare10 private msg quote post Address this user
3/31 OHP

Weight: 206.4

OHP: 155x4x2; 135x6x2

Chin ups: +70 lbs x4 + x2 (rest pause); +45x5 + x2; BW x7

Rolling tri-extensions: 35 lb DBs x10; x10; x7 (failure)

Incline 1.5 rep curls: 35s x5; 30s x7

bicep tri-set: eccentric chin ups, 1.5 rep incline curls, banded hammer curls: x5; 25 lb DBs x7; purple band x10 (did another set of the hammer curls later, since I'd already hit chins and inclines)

Incline YWTs: 10 lb DBs 2x15 (5x each position, hold top)

Burn out sets of push-up variations, rear delt and lateral raises, and Cuban presses to finish
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EagleRare10 private msg quote post Address this user
4/3 bench

Ate and drank pretty much whatever I wanted this weekend, especially yesterday. French toast, BBQ chicken sandwiches, spaghetti and meat sauce, snacks, desert, and a few tall pours of bourbon. I'm going to take a 2 week diet break; still hit a deficit 2-3 days per week but shoot for roughly maintenance on a weekly average. Then resume dieting into summer.

Weight: 208.6

Working bench: 275x6; 255x8; 225x8

Pull ups: +70 x4; +35 x4x2; BW x6

Incline DB press: 75s x10; 70s x10

One arm pull downs: 65x10; 72.5x10

Defranco shoulder shocker 20 lb DBs x2

Hammer strength mid row: 160x10; 160x5 + 120x7

Banded face pulls 2x10

Lateral raises: 25s x10
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EagleRare10 private msg quote post Address this user
4/5 squat

Weight 205.6

Squat:

Warmup: bar x12; 135x10; 225x6; 275x3
Banded TKEs 2x25 each leg

Working: 315x4; 285x5; 265x6; 225x8

RDL: 205x10; 225x10x2

Plank plate transfers: 6 5lb plates, transferred three times each direction, 3 sets

TKEs 2x25 each leg

Superset: x10 KB swings + x10 goblet squats two sets

Leg press: 360x12x2
Post 126 • IP   flag post
EagleRare10 private msg quote post Address this user
Short update.

I'm back on the diet grind. Weights been hovering around 207 for the last few weeks. New pic up in profile.

Last weekend was my birthday, so between that and Easter I had quite a feast, which I think is still impacting my weigh-in today at 208.0. I'd like to get down to 200, and see what that looks like, but depending on how I feel, may not go that low.

With spring weather I've been doing more LISS, long walks with wife and daughter in stroller, and adding in one HIIT session on the weekend. I did some sprinting and jumping work on Sunday, and had DOMS like I couldn't believe, which finally started subsiding today. Seems like a good sign to keep that up.

Gym time is pretty much same routine, except I've been subbing in some tri-set/quad-set work on bis, tris, and delts, that I learned from the Defranco's gym blog, rather than the other iso stuff I usually do. Big Lifts are below my maxes I was hitting in Jan-Feb time frame, but staying pretty high for me. Last two weeks I've got 275x5 for bench, 315x5 squat, 425x2 dead. As I am eating less, I'm going to try for lower volume and keeping intensity up.

Also trying to get back to more diligent logging.
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EagleRare10 private msg quote post Address this user
4/24 bench

Weight: 208.4

Good energy today. Should've tried for a heavier top set, but didn't have a spotter.

Bench: 275x5; 255x7; 235x9

Pull ups: +70 lbs 3x2; +35 lbs x6; BW x7

Incline DB press: 80s x10; 75s x10

Seated cable row (v-grip): 180x10; 172.5x10

Dips: BW x20

One arm pull downs: 72.5x8; 65x8

Lateral raises: 35s x10

Neutral grip assisted pull ups: -50 lbs x10

Shoulder shocker: 7x rear delt raises + 5x 1.5 rep lateral raises + 5x Cuban press + 7x front plate raises. 2 rounds with 20 lb DBs and 35 lb plate

Incline YWTs: 10 lb DBs 5x each move, pause at top. Supersetted with one arm shrugs: 80 lbs x8. Two supersets
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EagleRare10 private msg quote post Address this user
4/26 deadlift

Weight: 207.0

Deads warmup: 205x7; 25 banded TKEs; 275x5; 25 banded TKEs; 325x3

Working: 345x3; 375x2; 395x1; 405x1; 415x1; 425x1; 405x2; 395x3; 345x5; 275x8

Squats: 135x10; 225x8; 265x4; 225x5

Another 25 TKEs each leg

Weighted planks: +45 lbs x 75 seconds; x 60 seconds

One legged calf raises: BW x25x3 each leg

Abdominal crunch machine: 100 lbs with slow (3-5 second) return to start (negative?)

Leg press: 400 x10; 360x12
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4/28 OHP

Weight: 206.4

OHP warmup: bar x15; 95x8; 125x5; 135x3
Band pull aparts x15 and dislocations x5 between each warmup set

Working: 155x5; 145x6; 135x7

Bent over rows: 155x10; 175x10; 185x8

Seated DB OHP: 65s x8

Arnold press: 55s x10

Bicep tri-set: 3x slow negative chin ups; 6x 1.5 rep incline curls (30# DBs); 12x band hammer curls (purple band). Two rounds

Push up quad-set: 5x extensions; 5x diamond push ups; 5x each side plank to push up position; 5x slow negative push ups. Two rounds.

This combo ^ yielded a massive pump.

facepulls w/ rope handle: 65 x10; 57.5 x10

Overhead tri extensions with rope handle: 65x10; 57.5 x10

SS: Rear Delt raises 20s x10 + 1.5 rep lateral raises x7. Two rounds.

Assisted chin ups: -30 lbs x10
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