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01-01-2019, 03:58 PM | #1 |
Scooby Specialist
Member#: 82243
Join Date: Mar 2005
Chapter/Region:
Tri-State
Location: Philly
Vehicle:13' BMW X3 35i |
2019 OT Fitness Strength/Conditioning Thread
This is a place to list your 2019 and beyond fitness goals!
This thread is here as a log for whoever wants to use it as such as well as a place to ask questions about your fitness endeavors. Last year's thread: 2018 OT Fitness Strength/Conditioning Thread 2018 had a lot going on for me, jacked up my adductor, bought a house and had a baby, but also started our home gym build. Hoping to get back to more structure in the upcoming weeks, though I'm sure it'll be hard with a little one.
* Registered users of the site do not see these ads.
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01-02-2019, 07:15 AM | #2 |
Scooby Specialist
Member#: 82243
Join Date: Mar 2005
Chapter/Region:
Tri-State
Location: Philly
Vehicle:13' BMW X3 35i |
Yesterday
Competition bench: Bar x 15 95 x 10 135 x 6 185 x 5 205 x 5 215 x 3 225 x 4 225 x 4 225 x 4 225 x 4 225 x 4 225 x 4 Close grip bench: 205 x 4 205 x 4 205 x 4 Ab wheel: 15, 15, 15 |
01-02-2019, 10:07 PM | #3 |
Scooby Newbie
Member#: 123469
Join Date: Aug 2006
Location: Spokane, WA
Vehicle:05 STi 12 Lexus IS350 |
The only powerlifting\strength gym in town closed last week due to lack of members, which really bummed me out. It was a great spot with competition combo racks, specialty bars, and calibrated plates. I don't have the room for a home gym so I'm stuck going to a commercial gym.
I'm planning on competing in April again, hopefully the equipment changes don't throw me off too much. Still running the Calgary Barbell program. |
01-02-2019, 10:22 PM | #4 |
Scooby Newbie
Member#: 203905
Join Date: Feb 2009
Location: MI
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I started playing basketball again in late October with some other dads. I tipped the scales at 204 and felt drained every time, cramps in the calves, not enough stamina. Diet was crap as well, just pretty much eating anything I saw, lots of snacking ,etc. I started watching what I was eating and when, logging it, drinking more water, joined a local snap fitness in December. It allows me to get into the gym atleast 3x a week after the kids / wife go to sleep. It isn't the greatest but it has decent equipment / space, is nearly empty during that time frame, cheap, close to home and they have a couple of racks. Currently doing a 3x push-pull-legs routine to get a decent baseline. I forgot how much I liked working out and how good at stress relief it is. Current weight is at 194, strength sucks but I'll get there.
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01-03-2019, 12:40 AM | #5 |
Scooby Specialist
Member#: 49804
Join Date: Dec 2003
Chapter/Region:
NESIC
Location: Matrix
Vehicle:2020 WRB STI Toyota NX200T |
My workouts lagged to minimal to almost nothing since I have left shoulder issues. Healing slowly...
I decided to work around my shoulder pain and started to do floor pushes. Floor Pushes BARx20 65x10 85x10 105x10 125x10 145x10 Push-ups 15reps, 12reps, 10reps, 10reps OHP BARx10 that it for that....lol Ran a mile @8:41, that's fast for me since I don't do cardio BW: 180 |
01-03-2019, 07:08 AM | #6 | |
Scooby Specialist
Member#: 82243
Join Date: Mar 2005
Chapter/Region:
Tri-State
Location: Philly
Vehicle:13' BMW X3 35i |
Quote:
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01-03-2019, 10:06 AM | #7 |
Scooby Specialist
Member#: 225692
Join Date: Oct 2009
Chapter/Region:
MAIC
Location: Pittsburgh, PA
Vehicle:2015 WRX DGM |
Gained some fat and some strength over the holidays.
Running a program that is admittedly heavy on upper body volume with lower body strength movements. Lower body work is just SSB squats and RDLs, plus Deadlifts, deficit deads and block pulls. Upper body is mostly machine and DB work. 6 days a week in a modified push pull similar to this program - been on it since september and have really noticed some good size gains. https://www.t-nation.com/workouts/th...lifters-part-2 Push Day 1 DB Incline Bench (superset with band pullaparts): 45 x 12 55 x 12 70 x 12 70 x 12 70 x 10 70 x 9 Cable Cross: 50 x 15 55 x 12 60 x 12 55 x 12 50 x 15 One Arm Standing Landmine Press: 55 x 12 55 x 12 55 x 10 55 x 8 Machine seated shoulder press: 150 x 12 150 x 10 150 x 10 150 x 9 Tricep V-Bar pushdown: 140 x 15 150 x 12 150 x 10 150 x 9 Workout Length: 54 minutes Below image is 0 months / 6 months / 12 months training. Big thanks to the OT thread for keeping me honest, too. https://imgur.com/a/UJBxUro Last edited by d3v0; 01-04-2019 at 09:35 AM. |
01-04-2019, 01:36 PM | #8 |
Scooby Specialist
Member#: 225692
Join Date: Oct 2009
Chapter/Region:
MAIC
Location: Pittsburgh, PA
Vehicle:2015 WRX DGM |
Pull Day 1 (normally is deadlift/assistance day, but that wasnt happening with several work meetings in AM), so I swapped in pull day 2, which is my machine day
Alpha Hammer Strength 1-arm Row: 45 x 12 90 x 12 115 x 8 115 x 8 115 x 8 (30s rest) 115 x 4 (30 rest) 115 x 6 Rear Delt Fly: 70 x 12 70 x 12 70 x 12 70 x 12 Lat Pulldown Machine: 150 x 10 140 x 10 140 x 10 140 x 10 Preacher Curl Machine: 55 x 12 55 x 10 T-Bar Row: 95 x 12 95 x 12 95 x 12 95 x 12 Hammer Curl: 30 x 12 30 x 12 30 x 12 27.5 x 12 Workout Length: 49 minutes Last edited by d3v0; 01-06-2019 at 02:00 AM. |
01-04-2019, 03:31 PM | #9 |
Scooby Specialist
Member#: 82243
Join Date: Mar 2005
Chapter/Region:
Tri-State
Location: Philly
Vehicle:13' BMW X3 35i |
Yesterday did some sumo deadlifts as my back was feeling tight
BW squats x 15 Bar x 10 135 x 8 185 x 6 225 x 5 275 x 5 315 x 4 365 x 4 405 x 2 405 x 5 405 x 5 405 x 5 405 x 5 Bent over barbell row: 135 x 10 x 5 Got to use my new mini deadlift jack, I forgot how much I missed a deadlift jack . |
01-04-2019, 05:45 PM | #10 |
Scooby Specialist
Member#: 295970
Join Date: Sep 2011
Chapter/Region:
Tri-State
Location: Hamilton, NJ
Vehicle:2019 STI CWP |
Haven't really lifted at all since mid November. Can anyone recommend some good regimes? I was doing 5x3x1 with some solid noob gains. I want to really focus on my back/legs this time around.
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01-04-2019, 10:28 PM | #11 |
Scooby Newbie
Member#: 123469
Join Date: Aug 2006
Location: Spokane, WA
Vehicle:05 STi 12 Lexus IS350 |
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01-05-2019, 03:05 AM | #12 |
Scooby Newbie
Member#: 123469
Join Date: Aug 2006
Location: Spokane, WA
Vehicle:05 STi 12 Lexus IS350 |
Speaking of deadlifts, tonight got me a bit winded.
Deadlift 405x5x5 added belt on third set 3 count pause bench 225x3x3 Embarrassingly light front squats. I was doing SSB squats at my old gym because my wrists don't care for the front rack position. Cable rows |
01-05-2019, 01:25 PM | #13 |
Scooby Specialist
Member#: 49804
Join Date: Dec 2003
Chapter/Region:
NESIC
Location: Matrix
Vehicle:2020 WRB STI Toyota NX200T |
So I'm still a noob. I tried dynamic stretching instead of my static stretching for 20 to 30 mins before whatever exercise I'm doing that day. I feel like my body is in pain . I don't know why. I started to static stretch after and it felt great...each stretch took the pain away. Was my body just used to static stretching all these years and all of a sudden I changed my routine, it's like "**** You".
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01-06-2019, 02:03 AM | #14 |
Scooby Specialist
Member#: 225692
Join Date: Oct 2009
Chapter/Region:
MAIC
Location: Pittsburgh, PA
Vehicle:2015 WRX DGM |
Push Day 2 - Week 1
Seated DB OHP: 40 x 12 50 x 12 60 x 11 60 x 10 60 x 9 60 x 7 Pec Deck: 100 x 15 120 x 10 110 x 12 110 x 15 Machine 1 Arm Chest Press: 47.5 x 12 47.5 x 12 47.5 x 12 47.5 x 12 DB Lateral Raises: 25 x 10 25 x 10 25 x 8 25 x 8 EZ Curl Bar Skullcrusher: (does not include EZ Curl bar weight) 60 x 10 60 x 10 60 x 8 60 x 8 Workout Length: 56 minutes Really amped up to get back into deadlifts tomorrow. |
01-06-2019, 11:56 PM | #15 |
Scooby Specialist
Member#: 225692
Join Date: Oct 2009
Chapter/Region:
MAIC
Location: Pittsburgh, PA
Vehicle:2015 WRX DGM |
Pull Day 2 (5/3/1 cCycle 1 Week 1)
Deadlift: 135 x 5 225 x 5 245 x 5 (5) 280 x 5 (5) 320 x 5 (5+) No joker sets. Block Pulls: 355 x 8 355 x 8 355 x 8 Deficit Deadlift: 245 x 6 245 x 6 245 x 7 Hammer Strength Lat Pulldown: 1.5 plate x 12 2 plates x 12 2 plates x 12 2 plates x 5 (1 arm) 2 plates x 6 (1 arm) Cable Curl: 90 x 12 95 x 12 100 x 12 100 x 10 Workout Length: 1h20 mins, oof |
01-07-2019, 10:20 AM | #16 |
Scooby Specialist
Member#: 225692
Join Date: Oct 2009
Chapter/Region:
MAIC
Location: Pittsburgh, PA
Vehicle:2015 WRX DGM |
Push Day 3
SSB Squat: BW x 10 70 x 6 160 x 6 185 x 6 185 x 5 Hammer Strength Bench: 90 x 12 180 x 12 200 x 10 200 x 10 200 x 6 Machine Lateral Raise: 70 x 12 70 x 12 70 x 12 70 x 12 Hammer Strength Shoulder Press: 105 x 12 105 x 12 105 x 12 105 x 12 Straight Bar Tricep Pushdown: 140 x 13 140 x 12 140 x 12 140 x 12 Workout Length: 52 mins |
01-07-2019, 08:59 PM | #17 |
Scooby Newbie
Member#: 120088
Join Date: Jul 2006
Chapter/Region:
MAIC
Location: SoMD
Vehicle:2001 Mazda3 Silver |
d3v0 inspired
So I'm doing a big reset and starting 5/3/1 using a two day split... very happy with the Five3One Android app to help track and automate all the calculations and cycles. I'll try and post regularly like d3v0 for some extra motivation/accountability.
Cycle 1 / Week 1 Warm up: 1000m erg Squat: 115 x 5 140 x 5 170 x 3 . 185 x 5 215 x 5 240 x 5 Bench Press: 80 x 5 100 x 5 120 x 3 . 135 x 5 150 x 5 170 x 5 Chin Ups + Dips supersets BW x 6 x 5 sets DB Front / Side / Rear Raises supersets 15 x 10 x 3 sets BW: 186 lbs - stupid holidays and a month off the gym, need to drop 10-12. |
01-08-2019, 08:00 AM | #18 |
Scooby Specialist
Member#: 46134
Join Date: Oct 2003
Chapter/Region:
TXIC
Location: Ignoranimosity
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My wife has a trainer that comes over twice a week. I had yesterday morning off, so I decided to join them. They had me do this resistance band butt workout. Jesus Christ my ass hurts today.
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01-08-2019, 12:26 PM | #19 |
Scooby Newbie
Member#: 203905
Join Date: Feb 2009
Location: MI
|
I think I may have asked this before. I need a protein powder supplement for mixing into shakes and potentially for baking / cooking. Looking for relatively low carb (<10g ideally) , decent flavor in vanilla / chocolate flavor. Are there any recommendations?
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01-08-2019, 04:58 PM | #20 |
Scooby Newbie
Member#: 120088
Join Date: Jul 2006
Chapter/Region:
MAIC
Location: SoMD
Vehicle:2001 Mazda3 Silver |
I haven't tried them all but I swear by Dymatize Elite Gourmet for both mixing and baking. Have two 5lb jugs of just vanilla and chocolate at home now.
Their 100% whey one is 3-5g of carbs depending on which flavor. |
01-08-2019, 06:11 PM | #21 |
Scooby Specialist
Member#: 214
Join Date: Aug 1999
Location: Sumter, SC
Vehicle:2014 Massey Ferguson Red |
Gym closed the 1st of the year. Stopped by Muv today... ugh, what a crapfest. Need to fix the AC in the garage and get back to work in my own gym.
The older I get, the more I detest being hot or cold. |
01-09-2019, 08:19 AM | #22 |
Scooby Newbie
Member#: 120088
Join Date: Jul 2006
Chapter/Region:
MAIC
Location: SoMD
Vehicle:2001 Mazda3 Silver |
Cycle 1 / Week 1
Day 2:
Warm up: 1000m erg Deadlift: 125 x 5 165 x 5 196 x 3 . 220 x 5 250 x 5 280 x 5 SOH Press: 45 x 5 60 x 5 75 x 3 . 80 x 5 90 x 5 105 x 4 Close grip chin ups BW x 5 x 5 sets Calf raises and back ext supersets BW x 10 x 5 sets DB bench press and tricep ext supersets 45 DB x 10 x 5 sets BW: 186 lbs.. holding steady |
01-09-2019, 10:14 AM | #23 |
Scooby Specialist
Member#: 225692
Join Date: Oct 2009
Chapter/Region:
MAIC
Location: Pittsburgh, PA
Vehicle:2015 WRX DGM |
Pull Day 3 Week 1
Bent over Barbell Row: 135 x 12 185 x 10 205 x 8 (added straps) 205 x 8 205 x 8 Straight Arm Lat Pulldown 110 x 12, 6 sets Alpha 1-Arm Row Machine Neutral/wide grip for rear delt: 90 x 12 115 x 10 125 x 8 125 x 8 125 x 8 (30s rest) 125 x 4 (30s rest) 125 x 4 Concentration Curl: 25 x 12 25 x 12 25 x 12 25 x 12 Workout Length: 41 minutes |
01-09-2019, 10:20 PM | #24 |
Scooby Newbie
Member#: 123469
Join Date: Aug 2006
Location: Spokane, WA
Vehicle:05 STi 12 Lexus IS350 |
Yesterday
Comp Squat (lbs x reps x sets) 365x3x3 295x5x2 Comp Bench 255x3x4 225x5x2 GHR 4x10 Side Planks (ugh) 3x30 seconds per side |
01-11-2019, 12:34 PM | #25 |
Scooby Newbie
Member#: 103281
Join Date: Dec 2005
Chapter/Region:
MWSOC
Location: mn
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Been sick since NYE so I guess my 2019 goals are don't get sick and don't get hurt.
Light db bench and cardio this morning. Hoping to get back on a regular schedule next week. |
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