Gainzzz of Thrones

10/31/16
Halloween Edition Workout

Military Press
120 x 7

Chin Ups (giant set)
5
3
5

Push Press (giant set)
135 x 5
155 x 3
165 x 1

TRX Rows (giant set)
15
15
15

Close Grip Bench (giant set 2)
155 x 10
165 x 8
185 x 6
205 x 4

Lateral Raise (giant set 2)
30 x 8
30 x 6
30 x 4
30 x 4

Band Curls (giant set 2) 40lb
15
12
10
10
 
11/2/16

Skuuwats
225 x 7 x 3

Stiff Leg Deadlifts
275 x 5
295 x 5
315 x 3

Bodyweight Bulgarian Split Squat Jumps (superset with Ab wheel)
15
10

Ab Wheel
12
10
 
11/4/16

Floor Press (Giant set w/ Yates Row and Banded Face Pulls)
175 x 7 x 3

Yates Row
175 x 7 x 3

Banded Face Pulls (40lb)
15 x 7

DB Row (Superset w/ Incline Press)
120 x 4 x 6

Incline Press
165 x 6, x 5, x 5, x 6

Triceps pushdown
65 x 5 x 10

Tl;dr (it's been too long)
Vf2OnU8.gif
 
11/6/15

Deadlifts
275 x 7 x 3

Step Up Lunges
45 x 8 x 3

Sandbag Load (100lbs)
2 x 5

GHR
2 x 15

Tl;dr
041200b42776.jpg
 
11/8/16

Military Press (Giant set w/ DB Floor Press & Face Pulls)
105 x 7 x 3

DB Floor Press
60 x 4 x 15
60 x 2 x 10
60 x 1 x 8

Face Pulls - 40lb band
15 x 7

Triceps Pushdown (Giant set with Pushups and Lateral Raise)
65 x 8 x 3

Pushups
3 x 10

Lateral Raise
25 x 3 x 8
 
11/10/12

Squats
245 x 5 x 3

SLDL
275 x 5
315 x 5 x 2

*Workout cut short on the account of me having to call 911 on my neighbor for beating the fuck out of his wife.*
 
11/22/16

Floor Press
175 x 7 x 3

Yates Row (Giant set w/ Incline DB Press & One Arm DB Shoulder Press)
205 x 12
225 x 10
245 x 6

DB Press**
80 x 3
80 x 2
60 x 6

DB Shoulder Press
50 x 6
50 x 6
50 x 6

Tricep Pushdowns (Giant set w/ Brobell Curls & Banded Face Pulls)
45 x 20
45 x 15
45 x 15

Brobell Curls
65 x 12
65 x 10
65 x 10

Face Pulls (40lb resistance)
15
15
15

*I'm coming off a week and half layoff due to a minor back injury (sit down job is fucking with my gains). Restarted the last phase of Juggernaut to get back into the groove. None of the lifts suffered. Floor Press went up smoothly. My 80lb DB is an "80lb DB". It's homemade and I don't know how much it weighs. It's awkward as hell, though. Think I'll just stick to using it for rows*

Good to be back.

Tl;dr
She's got two guns. One for each of ya.
bibijones.jpg
 
11/22/16

Floor Press
175 x 7 x 3

Yates Row (Giant set w/ Incline DB Press & One Arm DB Shoulder Press)
205 x 12
225 x 10
245 x 6

DB Press**
80 x 3
80 x 2
60 x 6

DB Shoulder Press
50 x 6
50 x 6
50 x 6

Tricep Pushdowns (Giant set w/ Brobell Curls & Banded Face Pulls)
45 x 20
45 x 15
45 x 15

Brobell Curls
65 x 12
65 x 10
65 x 10

Face Pulls (40lb resistance)
15
15
15

*I'm coming off a week and half layoff due to a minor back injury (sit down job is fucking with my gains). Restarted the last phase of Juggernaut to get back into the groove. None of the lifts suffered. Floor Press went up smoothly. My 80lb DB is an "80lb DB". It's homemade and I don't know how much it weighs. It's awkward as hell, though. Think I'll just stick to using it for rows*

Good to be back.

Tl;dr
She's got two guns. One for each of ya.
bibijones.jpg

Have a Like. For the girl and the paraphrasing of one of the best lines from one of the GOAT Westerns.:cool:
 
11/23/16

Squats
225 x 7 x 3

SLDL's (Giant set w/ Reverse Hyper and Ab Rollouts)
225 x 8
245 x 6

Reverse Hyper
90 x 8 x 2

Ab Rollouts
10 x 2

Was probably overly conservative today with my back. But I don't wanna go right back to injured status, so I'm gonna build back up slowly. On that note squats felt good. It's super hard fighting against myself because I want to be moving a lot more heavier weight, but I have to be smurt.
 
10/26/16

Chin Up (Super set with Military Press)
7 x 3

Military Press
105 x 7 x 3

Push Press (Super set with DB Row)
135 x 6
145 x 5
145 x 5

DB Row
118.8 x 6 x 3

Incline Chest Press (Super set with Tricep Pushdown)
155 x 8
155 x 5
155 x 5

Tricep Pushdown
45 x 15 x 3
 
11/28/16

Deadlift
295 x 7 x 3

Sandbag Loads (Giant set with Reverse Hypers and GHR)
100 x 2 x 5

Reverse Hyper
90 x 2 x 8

GHR
15 x 2

*Hip was still a little weird today, so did what I could. I think I've worried so much about my form and set up on my deadlifts that it's messing with the lift and I'm not pushing with my legs like I used to.*

Tl;dr
4bc3dd8f08fb9a458fbeb784adab142bf5a71f19f134d33c5f27be45a9257617_1.jpg
 
What happened in the end with your neighbour and his wife?
 
What happened in the end with your neighbour and his wife?

I've not seen the man lately. I'm pretty sure his wife didn't press charges. She refused care when the ambulance arrived that night. However, he ran from the police, but was eventually caught. So even though she's going the typical route of letting him off the hook, his evading arrest probably nailed him. Plus I heard he was on probation.

It sucks on a few levels. They were quiet neighbors and I've never had a problem with the husband. He seemed like a good guy. I don't like disliking people, but fuck him now. When you see three small kids running out of a house all screaming, "He's killing her!" that guy can overdose on a bullet.
 
11/30/16

Bent Over Rows (Superset with Floor Press)
190 x 5 x 3

Floor Press
190 x 5 x 3

DB Incline Press (Superset with DB Row)
60 x 13
60 x 12
60 x 12

DB Row
118 x 8
118 x 6
118 x 6

Tricep Pushdowns (Superset with Brobell Curls)
65 x 8
65 x 8
65 x 8

Brobell Curls
95 x 3 x 6

Tl;dr
tumblr_mfctylyeDx1qdoxp5o1_500.gif
 
12/5/16

Box Jumps (Superset with Squats)
5 x 3

Squats
245 x 5 x 3

DB Swings (Superset with Deficit Deads)
60 x 3 x 5

Deficit Deadlifts
275 x 5

295 x 3

315 x 3
 
12/7/16

Yates Row (Superset w/ Floor Press)
190 x 5 x 3

Floor Press
190 x 5 x 3

DB Row (Superset w/ CG Floor Press)
118 x 4 x 6

CG Floor Press
155 x 6
185 x 6
205 x 4
205 x 4

Tricep Pushdowns (Superset w/ Hammer Curls)
65 x 3 x 8

Hammer Curls
50 x 3 x 8

Tl;dr
6d66ce4ac5df5af608e72a4779a3c7e5.gif
 
12/10/16

Deadlifts
325 x 5 x 3

Chin Ups (superset with Military Press)
3 x 5

Military Press
115 x 5 x 3
 
12/27/16
Warm up week before starting a new program. I enjoyed Juggernaut well enough. IMO 5/3/1 Beyond was better as far as gaining strength, but as far as time saved, Juggernaut is great.

Bench Press (superset w/ DB Row)
185 x 8
190 x 8
193 x 8

DB Row
118 x 6 x 3

Incline Barbell Press (superset w/ Negative Chin Ups)
155 x 6 x 3

Negative Chin Ups
6
6
6

Incline Neutral Grip DB Press (superset with Inverted Rows)
60 x 8 x 3

Inverted Rows
6
6
6

*Week and half layoff due to the holidays. I'm hoping this will get me primed for the new program. I've been looking forward to it for a couple of months. First time I've benched in over a year. No issues whatsoever.*
 
1/2/17

Giant Set - (DB Swing - Deadlift - Ab Wheel)
DB Swing
50 x 8 x 4

Deadlift**
315 x 5
285 x 8 x 3

Ab Wheel
8 x 3

Superset (Rack Pulls - DB Snatch)
Rack Pulls
225 x 8 x 3

DB Snatch
35 x 8 x 3

Giant Set (Reverse Hyper - GHR - Hyper Rows)
Reverse Hyper
140 x 8 x 2

GHR
12 x 2

Hyper Rows (Rows using the Reverse Hyper)***
210 x 12
230 x 12

Conditioning
DB Complex (DB Swings - DB Curl Press - DB Squat Jumps) w/ 30lb DB
7 reps
8 reps
9 reps

Started a new program based off Brian Alsruhe's LP.


**Did these wrong. Was supposed to ramp up, and I didn't, so I'll fix that from here out. And overshot with starting at 315**

***These are not good. Didn't feel much, even though the weight seems moderate. I'll be taking these out.***

Notes - This program is brutal. My conditioning is very lacking. I think it will be good as the program goes on, though.
 
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