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Skullcrusher

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Feeling like shit this week.

I think it might be a cold because for the past 2 mornings I woke up congested.

Both my energy and strength are for shit right now.

Pizza and carrot cake was yummy but not worth all this!

This was last Thursday:

Barbell Bench Press
172.5 x 10
175.0 x 9
177.5 x 7
180.0 x 5 = PR

I started off yesterday's workout doing my first bench set at 175 lbs and got only 5 reps.

So I told myself, okay then I'm just going to go lighter for more reps.

Overslept today and woke up really late in the day.

Will see how I feel tomorrow, maybe I can still get 3 workouts in this week.

That's what's up with me.
 

Skullcrusher

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Wednesday - 10-06-21

Legs

Barbell Squat - 227.50 lbs - 3 x 15
Barbell Zercher Squat - 140.00 lbs - 3 x 15
Leg Extension - 130.00 lbs - 2 x 25
Leg Curl - 62.50 lbs - 2 x 25
Dumbbell Standing Calf Raise - 62.50 lbs - 2 x 25
 

Skullcrusher

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Friday - 10-08-21

Back and Biceps

Inverted Row (feet elevated) - 1 x 10
Lat Pulldown - 95.00 lbs - 3 x 15
Seated Row - 140.00 lbs - 3 x 15
Underhand Inverted Row (feet elevated) - 1 x 10
Dumbbell Spider Curl - 50.00 lbs - 2 x 20
EZ Bar Curl - 80.00 lbs - 2 x 20
Dumbbell Lateral Raise - 30.00 lbs - 2 x 20
Dumbbell Rear Delt Fly - 30.00 lbs - 2 x 20

 
Last edited:

The Phoenix

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Friday - 10-08-21

Back and Biceps

Inverted Row (feet elevated) - 1 x 10
Lat Pulldown - 95.00 lbs - 3 x 15
Seated Row - 140.00 lbs - 3 x 15
Underhand Inverted Row (feet elevated) - 1 x 10
Dumbbell Spider Curl - 50.00 lbs - 2 x 20
EZ Bar Curl - 80.00 lbs - 2 x 20
Dumbbell Lateral Raise - 40.00 lbs - 2 x 20
Dumbbell Rear Delt Fly - 40.00 lbs - 2 x 20


With the continuous looping it sounds like he’s saying “need no Dick”


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Skullcrusher

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So now I am going back to 6 days but they will be light weight and high reps mostly.

Only way I can get the kind of frequency I want with my current energy level.

Right now I am feeling pretty beat up with my joints after quitting deca for a while.

Have a couple weeks left before I get my caber and can start my very first bulking cycle.

Have to admit I am excited.

Even then I am going to be doing 3 heavy days and 3 light days. Not really light, just not many heavy compound lifts. Trying out John Meadows system that I saw in a video series that CJ posted. I also have The Unity which is a cross between hypertrophy and powerlifting created by John Meadows and Dave Tate which I will alter a bit to fit my home gym and my own needs. So I will try that out at some point too.

Which means good things are coming, good things...

 

Yano

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I've also used and checked out the Juggernaut AI that Chad Wesley Smith set up , I tried it for a while when it was on PC now its smartphones only. It's an app not a coach so there's no one to discuss things with but its neat how it's set up. Set up your strength blocks , hypertrophy phases , if you want more power building , or power lifting , add in all the gear you have accessible and it sets up the routines and lifts , you can alter them , swap out lifts , change shit. It was neat. Keeps it all on an excel type sheet for ya.
 

Skullcrusher

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I've also used and checked out the Juggernaut AI that Chad Wesley Smith set up , I tried it for a while when it was on PC now its smartphones only. It's an app not a coach so there's no one to discuss things with but its neat how it's set up. Set up your strength blocks , hypertrophy phases , if you want more power building , or power lifting , add in all the gear you have accessible and it sets up the routines and lifts , you can alter them , swap out lifts , change shit. It was neat. Keeps it all on an excel type sheet for ya.
Yeah thanks...it sounds cool and everything but my dumbphone sits in a drawer with the battery yanked out of it most of the time. I keep my own excel spreadsheet of all my lifts reps and sets. Actually find it fun creating it. I do everything on my PC still, kickin it old school! :D
 

Yano

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Right on I got a stack of notebooks goin back years with a pen jammed in the binder hahaha Only phone I have is the one thats on the kitchen wall , ol lady has the fancy phone for work and such. It might be 2021 out there but it's still 1974 in here.
 

Skullcrusher

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Wednesday - 10-20-21

Herniated Disc Workout

Cat-Camel Mobility Stretch - 5 cycles
Curl-Up - 4-2-1 - 10 sec. holds (both sides)
Side Plank - 4-2-1 - 10 sec. holds (both sides)
Bird-Dog - 4-2-1 - 10 sec. holds (both sides)
Low Back Stretching - 4 x 10 sec. hold
Glute Bridge - 4 x 10 sec. hold
Deep Squat With Isometric Hold - 4 x 10 sec. hold

DB Bench Press - 75 lbs - 25, 20, 20
Pull Up - 1 x 3
Neutral Grip Chin Up - 1 x 3
Wide Grip Pull Up - 1 x 3
DB Chest Supported Row - 75 lbs - 20, 20, 15
Leg Extension - 75 lbs - 30, 30, 30
Leg Curl - 50 lbs - 30, 25, 25

My old scapular injury is nagging me too now for some reason.

Kind of all over the place right now.

I just gotta feel shit out with lighter weights, play it safe.


Skullcrusher's Reese's Protein Shake = 23g sugar (ok maybe not that low!)

True Goodness Organic Cage Free Brown Egg = 1
Silk Dark Chocolate Almond Milk = 1 cup = 17g sugar
Muscle Feast Chocolate Whey Protein Isolate = 1 scoop (extra chocolatey - 0g sugar)
Naked PB Peanut Butter Powder = 2 scoops = 2g sugar
Soda Fountain Malted Milk Powder = 1/2 tablespoon = 4g sugar
Ice Cubes = 2
 

The Phoenix

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Wednesday - 10-20-21

Herniated Disc Workout

Cat-Camel Mobility Stretch - 5 cycles
Curl-Up - 4-2-1 - 10 sec. holds (both sides)
Side Plank - 4-2-1 - 10 sec. holds (both sides)
Bird-Dog - 4-2-1 - 10 sec. holds (both sides)
Low Back Stretching - 4 x 10 sec. hold
Glute Bridge - 4 x 10 sec. hold
Deep Squat With Isometric Hold - 4 x 10 sec. hold

DB Bench Press - 75 lbs - 25, 20, 20
Pull Up - 1 x 3
Neutral Grip Chin Up - 1 x 3
Wide Grip Pull Up - 1 x 3
DB Chest Supported Row - 75 lbs - 20, 20, 15
Leg Extension - 75 lbs - 30, 30, 30
Leg Curl - 50 lbs - 30, 25, 25

My old scapular injury is nagging me too now for some reason.

Kind of all over the place right now.

I just gotta feel shit out with lighter weights, play it safe.


Skullcrusher's Reese's Protein Shake = 23g sugar (ok maybe not that low!)

True Goodness Organic Cage Free Brown Egg = 1
Silk Dark Chocolate Almond Milk = 1 cup = 17g sugar
Muscle Feast Chocolate Whey Protein Isolate = 1 scoop (extra chocolatey - 0g sugar)
Naked PB Peanut Butter Powder = 2 scoops = 2g sugar
Soda Fountain Malted Milk Powder = 1/2 tablespoon = 4g sugar
Ice Cubes = 2

What did Doc say ‘bout disk?


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