Sol's Strength Training Journey

[solitude914]

Wednesday:

Couldn't make it in before close today for the bodybuilding/pump upper day, hit some amrap pullups till i got to 50 total reps then same thing with 250 pushups

175lb morning weight, 3967cal, eating:

10 oz greek yogurt
belvita

2 spicy chick fil a sandwich
large fries
1.5 packets ranch sauce

small ceaser salad very little dressing
1 cup kraft mac n cheese
4 pieces leftover shrimp
14.5oz grilled seasoned ribeye

(edit: ribeye was 14.5oz raw, not after cooking)

 

[solitude914]

Thusday:
Comp style Bench 10@20kg 10@50kg 3@60kg 3@70kg 2@80kg 3@70kg
Seal Row 15@45 15@95 12@105 8@115 5@135
DynaBody Power Press 15@0 15@25 15@35 12@37.5 (weight per side)
LF Dual Cable Row 25@50 12@57.5 10@65 (weight per handle/cable)
Flex Fitness Incline Pec Deck 25@50 25@80 20@120 9@140
Seated DB OHP on Military Bench 25@25 20@35 12@40 (weight per side)
HS MTS Bicep Machine 12@45 10@45 13@40 34@30
Cable Rope Pushdown 25@70 15@85 12@85 20@80
Arsenal Lateral Raise Machine 11@40 10@40 8@40 8@40 (super rom bringing arms above parallel to max point of machine, forced reps to parallel/regular rom after last set)

New gym for weekdays. First time ever lifting on a powerlifting combo rack and with calibrated competition kilo plates. Tried out some super cool bodybuilding machines there too.

Not gonna keep posting eating logs on here since they're kinda redundant but I have my history saved in myfitnesspal anyways

 

[solitude914]

Friday:
Plate Neck Curl 25@25 25@45 25@45 25@45 27@45
Conv Deadlift 10@55kg 5@75kg 5@95kg 3@115kg 1@125kg 1@137.5kg 1@155kg
Cybex Good Girl 15@18 15@19 15@19
Cybex Bad Girl 15@12 15@13 15@14
Flex Fitness Leg Extension 15@100 10@150 8@200
Reverse Hyper 15@50 15@50 20@50 35@50
Precor Seated Calves 15@25 15@35 22@35
DB Finger Curls 13@45

First time deadlifting on competition equipment and I'm within less than 4lb of my previous pr on typical gym bumper plates

The Cybex machine weight stacks were numbered for each pin position but didn't have the associated weight

 

[IronSoul]

Nice work man!


Sent from my iPhone using Tapatalk

 

[solitude914]

Nice work man!


Sent from my iPhone using Tapatalk

Thanks a lot

 

[Yano]

Fucking right on man !! You are consistent as a well made watch keep after it

 

[solitude914]

Fucking right on man !! You are consistent as a well made watch keep after it

Thanks man! We keep on truckin'

 

[solitude914]

Saturday:
Speed Bench Straight Weight no bands 9x3 45kg (first 3 comp grip second 3 wide grip last 3 max legal grip)
LF Dual Cable Row 20@35 15@42.5 12@57.5 10@57.5 9@57.5 (weight per side)
Flex Fitness Incline Fly 20@100 15@130 11@130
LF Machine Rear Delts 15@105 17@105 15@105
Mag Grip Pulldown on Cybex Lat Pulldown 12@11 15@11 16@11
Military Bench DB OHP 15@35 11@40 6@40 12@45 (no idea what happened on the 3rd set)
HS Preacher Bicep Machine 25@25 12@45 12@55 25@57.5
Cable Tricep Strap Pushdown 20@70 15@85 14@85 15@85
Arsenal Lateral Raise Machine 15@40 12@40 13@40 11@40

DE work on bench moved super smooth, still working on exploding the bar up

 

[solitude914]

Monday:
Larsen Press 10@20kg 10@45kg 4@55kg 2@65kg 1@75kg (pr) 4@65kg 4@65kg
Swiss Bar Seal Row 10@95 12@105 10@115 8@115
HS MTS Decline Chest 15@50 9@60 13@50 (weight per side)
Mag Grip Pulldown 12@165 12@180 11@180
Military Bench DB OHP 11@45 9@45 15@40
HS Preacher Bicep Machine 7@70 11@60 8@60 9@55
Flex Fitness Seated Overhead Tricep Extension 25@60 15@80 12@80 14@70
Arsenal Lateral Raise Machine 15@40 12@40 11@40 8@40


Doing all my bench variation work on competition kilo equipment

HS Decline at this gym is totally different than my other gym, the one here has the same super nice converging motion as the HS Wide Chest at my other gym

 

[solitude914]

Tuesday:
Plate Neck Curl 25@45 37@45
Standing Harness Neck Extension on cable machine 15@130 20@150 12@200 (maxed out the cable stack)
Squat 10@20kg 5@55kg 5@65kg 2@75kg 1@95kg 1@100kg 1@105kg (competition equipment pr)
Speed Deadlifts vs red minibands 8x2 77.5kg (all sets moved super fast)
Nautilus Glute Drive 10@285 15@375 15@375
Precor Leg Extension 15@260 25@260 27@260 (full stack)
Reverse Hyper 25@90 25@90 25@90
Precor Seated Calves 15@45 16@45 14@45
DB Finger Curls 15@40 15@40 15@40

 

[solitude914]

Wednesday:
Flex Fitness Leverage Chest 25@50 15@90 15@110 12@120
HS Seated Row 25@25 15@45 15@70 15@95 11@95 13@95 (weight per side)
DB Flys 10@35 20@30 21@30 (last set was failiure)
HS Pullover 15@140 15@140 14@140
Military Bench DB OHP 15@30 10@40 12@40
Old Skool Cable Bicep Machine 20@5 15@6 11@6 14@5
Cable Rope Pushdown 20@60 20@60 18@60 15@60
Arsenal Lateral Raise Machine 15@40 15@40 15@40 12@40


Super big fan of this bicep machine, just wish it had weight markings instead of numbers

 

[IronSoul]

Wednesday:
Flex Fitness Leverage Chest 25@50 15@90 15@110 12@120
HS Seated Row 25@25 15@45 15@70 15@95 11@95 13@95 (weight per side)
DB Flys 10@35 20@30 21@30 (last set was failiure)
HS Pullover 15@140 15@140 14@140
Military Bench DB OHP 15@30 10@40 12@40
Old Skool Cable Bicep Machine 20@5 15@6 11@6 14@5
Cable Rope Pushdown 20@60 20@60 18@60 15@60
Arsenal Lateral Raise Machine 15@40 15@40 15@40 12@40


Super big fan of this bicep machine, just wish it had weight markings instead of numbers

I love those dude. I haven’t seen one in a long time.


Sent from my iPhone using Tapatalk

 

[solitude914]

Been super busy with work the past week, still trained a bit though. Gonna take the time to transcribe the pen and paper notes to here sometime this weekend. Happy labor day to yall in advance

 

[solitude914]

So there's 9 days of journals to type up. Too much for my lazy ass. So I'll post today's & get back on track

Cambered Bar Bench 15@45 10@95 3@135 1@165 (20lb pr)
HS Wide Chest 20@45 20@90 15@95 17@95
LF Dual Cable Row 12@140 10@140 15@130
Seated DB OHP 12@40 12@40 12@40
DB Hammers 10@30 12@27.5 15@27.5 7@35
Cable Rope Pushdown 18@95 14@95 15@70 (dropset) 10@70 (rest pause)

Gym closed early today and I came late, if I had the time I woulda thrown in another back movement plus making the tricep work into straight sets instead of saving time with high intensity techniques

 

[solitude914]

Tuesday:
Plate Neck Curl 30@45 25@45 30@45 52@45
Lowbar Squat 10@20kg 10@55kg 2@75kg 1@95kg 1@102.5kg (pr) 1@107.5kg (pr)
Stiff Leg DL 10@65kg 5@77.5kg 5@112.5kg 5@112.5kg 5@112.5kg 5@112.5kg 5@112.5kg
LF Leg Extension 15@225 15@240 14@260 (full stack)
Reverse Hyper 25@270 25@270 25@270 25@360
Precor Seated Calves 10@55 13@55 19@55
Reverse Sled Drags 40yd@145 40yd@145 40yd@145 40yd@145 40yd@145 40yd@145 (not including weight of empty sled)

 

[solitude914]

Wednesday:
Flex Fitness Leverage Chest 15@90 20@110 16@110 15@110 (weight per side)
HS Seated Row 10@45 12@95 10@95 11@95 (weight per side)
LF Pec Deck 15@110 13@130 10@130
HS Pullover 15@140 15@150 13@150
Military Bench DB OHP 15@30 15@40 15@40 15@40
Old Skool Bicep Machine 14@7 13@7 15@7 13@7
Cable Tricep Strap Pushdown 20@70 20@70 15@70 16@70
Arsenal Lateral Raise Machine 15@50 15@50 15@50 15@50