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SFGiants

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For more glutes and hamstring do you hacks with a real wide stance.

Get that ankle healthier and start getting in some Good Mornings, Deadlifts and Squats, you'll grow.

You don't have to max either, you're not a powerlifter.

If anything, I'd deadlift once a week but not too low of reps, sets of 5 at the lowest.

When we deadlift much heavier we only do so once a month, it's too taxing!

If you don't care for back squats do zercher squats.


 
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IronSoul

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For more glutes and hamstring do you hacks with a real wide stance.

Get that ankle healthier and start getting in some Good Mornings, deadlifts and Squats, you'll grow.

You don't have to max either, you're not a powerlifter.

If anything, I'd deadlift once a week but not too low of reps, sets of 5 at the lowest.

When we deadlift much heavier we only do so once a month, it's too taxing!

If you don't care for back squats to zercher squats off pins or chains.


My man, I appreciate that. I was toying around with my stance today on the hacks just to get that feel back. Gonna work in some higher stance hacks as well so it takes a lot of the quad out of it. Man I haven’t done good mornings in forever. Those are such a great and underrated lift. I definitely need to get deadlifts back in, at least once a week like you said. You can’t deadlift and not grow. When I did do a PL program about 8 years ago with POB, the muscle I built was insane. I appreciate your feedback brother. I hope you continue to follow my log and support and critique me. I’m gonna check out that video. I love squats, but I need to fix this imbalance before I start hitting those hard or it’s hard on my lower back and my form isn’t what it should be. Being inconsistent for a few years dealing with life, caused some changes in my body that I didn’t realize until I got back into the gym hardcore. Let me watch that video and see what that’s about.


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SFGiants

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My man, I appreciate that. I was toying around with my stance today on the hacks just to get that feel back. Gonna work in some higher stance hacks as well so it takes a lot of the quad out of it. Man I haven’t done good mornings in forever. Those are such a great and underrated lift. I definitely need to get deadlifts back in, at least once a week like you said. You can’t deadlift and not grow. When I did do a PL program about 8 years ago with POB, the muscle I built was insane. I appreciate your feedback brother. I hope you continue to follow my log and support and critique me. I’m gonna check out that video. I love squats, but I need to fix this imbalance before I start hitting those hard or it’s hard on my lower back and my form isn’t what it should be. Being inconsistent for a few years dealing with life, caused some changes in my body that I didn’t realize until I got back into the gym hardcore. Let me watch that video and see what that’s about.


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POB got his 1st set of wraps, bench shirt, squat suit and briefs off of me 12 years a go or so!
 

IronSoul

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POB got his 1st set of wraps, bench shirt, squat suit and briefs off of me 12 years a go or so!

Haha no fucking way bro. I miss that dude. I still talk to him here and there. Glad he’s doing well. Those zercher squats, I’m prob not gonna hit right now because of the tendinitis in my arm. But I do like that, and how it transfers the weight and takes stress off your lower back, I need that. I’d like to use one of those bars that have the two bars that come over your shoulders that you hold and squat with. I can’t remember what the hell they are called to save my life right now. I’ve never tried them and they look like they would work for me a lot.


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SFGiants

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Haha no fucking way bro. I miss that dude. I still talk to him here and there. Glad he’s doing well. Those zercher squats, I’m prob not gonna hit right now because of the tendinitis in my arm. But I do like that, and how it transfers the weight and takes stress off your lower back, I need that. I’d like to use one of those bars that have the two bars that come over your shoulders that you hold and squat with. I can’t remember what the hell they are called to save my life right now. I’ve never tried them and they look like they would work for me a lot.


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Safety Squat Bar, those are great, all stances, off boxes and flipped around for close stance.
 

IronSoul

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Safety Squat Bar, those are great, all stances, off boxes and flipped around for close stance.

Yeah man that’s it. I wish my gym had one. There’s a strongman gym I could go to but it’s an hour away from me and that just doesn’t work for me. Within the next few years, we’ll be investing in a home gym and I’ll definitely add one.


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IronSoul

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4c9e9820a16b495bef88870d5ffc47e2.jpg



Flat BB bench

135 x 10
185 x 6
225 x 10, 10, 10, 10, 8, 8

Wide lat pull

120 x 10
165 x 10, 10, 10, 10, 10

Incline Db press

90 x 10, 10, 8

And unfortunately that’s all folks. Workout got cut short due to kids. We go to the Y on the weekends and use the child care there while we workout. If your kid cries for more than 15 minutes they call you to come get them. I was excited about today. I haven’t hit chest and back together in a long time. Oh well, I think my body needs a break any way. Sitting at 237 today.


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IronSoul

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Since I didn’t get to finish my workout Saturday, I started back over with chest and triceps today, and took the patient two days off. It definitely helped a lot. Weighed in at 240 today. First time I’ve ever hit that.

Incline BB bench, closer grip

135 x 12
185 x 8
225 x 8, 8, 8, 5

Hammer strength press

3pps x 10, 10, 10, 10, 10

Dips

Body weight x 12, 10, 10, 10

V bar tricep press downs

65 x 15, 12, 12, 12, 12

High cable fly

25 x 12, 12, 12, 12

Mid cable fly

25 x 10, 10, 10

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Looking thic man. Awesome hitting 240. Use that weight man, I’m sure you will be hitting tons of prs soon!!!!!
 

IronSoul

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Nice man !!

Thanks brother Yano! Felt good seeing those numbers on the scale. Really wanna see what I can look like leaning it out but also really not looking forward to that lol


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Thewall

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Thanks brother Yano! Felt good seeing those numbers on the scale. Really wanna see what I can look like leaning it out but also really not looking forward to that lol


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Screw leaning out, use that weight for a while And build from it. I wish I could take my own advice lol. I remember back in the day I bulked up to 226 (natural) once I got there I leaned right back down. I look back and think if I would of held that weight for a long period of time I would of been a lot bigger.
 

IronSoul

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Bent over BB rows

135 x 10
185 x 8, 8, 8, 8

Some cool leg press machine (pic below)

1pps x 12
3pps x 12
4pps x 10, 10, 10, 10
3pps x 10

Neutral grip, wide cable row

120 x 10, 10, 10, 10

Nautilus lat pull down machine

120 x 12
155 x 10
185 x 10
215 x 8, 8

Had to cut it short today. Been having really severe heartburn today and I was almost puking every set of anything. Drinking water just made it worse. I missed my medicine yesterday and had some red sauce Italian pasta earlier that fucked me up. Still got in decent work though. Pic below is the cool leg press machine.

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IronSoul

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Had a panic attack earlier out of nowhere today and blood pressure shot up to 195/84. Took my BP meds and chilling out a bit before I workout today. Crazy what anxiety from trauma can do to you physically. I had to sit down, felt like I was gonna pass out. Sweating bullets and shaking like I had Parkinson’s. Doing a lot better now but just going to rest for a bit and drink water.


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IronSoul

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Still got in the gym today and did some work. Feeling good now.

Hammer strength shoulder press

2pps x 10
3pps x 8, 8, 6, 6
2pps x 10, 10

Shrug machine

2pps x 15
3pps x 12
4pps x 8, 8
3pps x 10, 10

Cable rope face pulls

35 x 12
50 x 10
65 x 10, 10, 10, 10

Ez bar upright rows

80 x 10, 10, 10, 10, 10

Anterior DB delt raises

35 x 10, 10, 10

Medial delt cable raises

15 x 12
25 x 10
-switched to medial delt raise machine, it’s superior. Someone had it for a while.
40 x 12, 10, 10, 10

Posterior delt fly machine

85 x 12, 12, 12
100 x 10

EZ bar curls

60 x 12
-forgot my sleeves today, tried some curls, just not happening yet.


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Never tried EZ Bar Upright Rows, do they seem to help with mid delts?
 

IronSoul

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Never tried EZ Bar Upright Rows, do they seem to help with mid delts?

I definitely think they hit pretty good on medial delts, anterior delts as well. Awesome on traps. I used to do them with a straight Barbell, but the EZ bar is easier in my wrists. These are one of my favorite lifts.


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I definitely think they hit pretty good on medial delts, anterior delts as well. Awesome on traps. I used to do them with a straight Barbell, but the EZ bar is easier in my wrists. These are one of my favorite lifts.


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Wide grip upright rows are a great breaker of boredom cause by db laterals week in week out
 

IronSoul

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Wide grip upright rows are a great breaker of boredom cause by db laterals week in week out

You do them with an EZ bar or Barbell? I’ve been curious about those for a bit.


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