Renegades Shut Up and Lift Log

[Renegade68]

LEGS @ Lunch.....

OK - squat rack taken by someone actually doing squats/lunges supersets....so.....

HACK SQUATS:

165 x 15
255 x 12
345 x 8
365 x 6 x 2 sets


LEG PRESSES:

345 x 12 ss w/calf raises x 10
525 x 10 ss w/calf raises x 10
615 x 6
695 x 5 x 2 sets
435 x 20.................wow last 6 were 1 & pause and HARD

LEG EXT:

4 plates x 10
4 plates + 20lbs x 10 x 2 sets

SLDLs

185 x 10
225 x 8
225 x 6 x 2.....lower back screaming today....probably from running this a.m.

LEG CLOSERS -

220 x 12 x 2 sets

LEG SPREADERS -

190 x 10 x 2 sets

SAUNA for 10 mins.....freaking 190* in there - couldn't take more.

[Renegade68]

PULL

RACK DEADS:

Conv set to warm up - 225 x 10

back to rack....

275 x 10
315 x 8
365 x 5
405 x 2 x 2 sets - no straps so grip is getting better.
275 x 12 to finish......already DRENCHED in sweat.

T-Bar Rows (plate wt only)

90 x 10 w/45* grip
115 x 8 w/WG
115 x 8 w/CG
135 x 6 w/WG

PULL DOWNS:

140 x 10
160 x 8 x 2 sets

DB ROWS:

95 x 6
100 x 6
105 x 6

HYPER EXTENSIONS:

BW + 45lb plate x 10 x 3 sets.

DB CURLS (on incline bench at about 20-25* angle - so laying way back)

30 x 12
35 x 10
35 x 8

DB CURLS - standing

45 x 6 x 3 sets

CABLE CURLS

75 x 8 x 3 sets

FACE PULLS

70 x 8 x 3 sets

DB SHRUGS

95 x 6 x 3 sets (was totally losing grip by 5 each set...didn't have straps today)

All in all a good workout. Wish I'd have had more time. I'll probably do some upright rows and pullups at home this weekend.

[Renegade68]

CHEST:

FLAT BB:

135 x 15 w/u - pause at bottom - explode up.
225 x 10
275 x 4 x 2 sets
295 x 2 (actually 1.5 - had help on 2nd.)
255 x 5
225 x 7

INCLINE DB:

75 x 8
85 x 6
90 x 6 x 2 sets

CABLE X-OVERS:

70 x 10 x 3 sets

DIPS SS W/PUSHUPS
10 D & 10 PU
5 D & 8 PU
5 D & 7 PU

man - I was gassed on those as that whole workout was completed in under 40 minutes. We rested very little in between sets, which was a big switch from when I'd been working out alone the last few weeks. Great to have a spotter/partner back.

[Renegade68]

TUES - BACK:

CONV DEADS:

135 x 12 - w/u
275 x 6
295 x 4
345 x 2 x 2
225 x 10 to finish....great pump.

T-BAR ROWS: plate wt only - I have no idea what a apparatus weighs.

90 x 10 w/45* grip
115 x 8 x 3 sets w/wide grip

PULL DOWNS SSd w/CG SEATED ROWS:

120 x 10 for both
140 x 10 for both
180 x 8 for both x 2 sets

UPRIGHT ROWS IN SMITH MACH:

115 x 10
125 x 10
135 x 8 x 2 sets

HYPEREXTENSIONS:

BW + 35lb plate x 10 x 3 sets

[Renegade68]

WED: SHOULDERS

SEATED MILITARY PRESS

135 x 10
145 x 10
155 x 10
185 x 4 - wow - thats f'n heavy. LOL.

FRONT RAISES

30 x 8 x 3

LATERAL RAISES STRICT

30 x 8 x 3

REAR DB FLYES

35 x 10 x 3

DIAMOND BAR SHRUGS

225 x 10
315 x 7
315 x 7 - grip failed at 6/7 each set......still tired from deads.

Cardio tonight.

[joemomma]

Lookin good there ren. Them's some nice military presses....

[Renegade68]

LEGS TODAY: typing this from memory....log in trunk.

SQUATS
135 x 12
225 x 8
315 x 2 x 2 sets - didn't feel right
225 x 8 x 2 sets

STANDING LEG CURLS
70 x 12 x 3 sets

LEG PRESSES
345 x 20
525 x 10
615 x 10
705 x 4
435 x 20 - ugh......

GGs
235 x 12 x 2

BGs
235 x 12 x 2

STANDING CALF RAISES
300 x 20
340 x 12 x 2 sets

[CubanChick]

Great workout! I hate the standing leg curls.. how do you do these with cables or the icarian unit?

[Renegade68]

Icarian unit CC.

Back from vacation:

CHEST:
Flat DB Press:

70 x 12
90 x 8
100 x 6
110 x 5
120 x 2 alone and 2 with help - new PR.

Incline DB Press:

80 x 8 x 4 sets

DIPS/PUSH UPS
10/10
10/10
8/10

these really, really suck on chest day.

PEC DEC
100 x 12
120 x 10
140 x 8

Some DB stretches for chest, and done.

Gym only has 120's, so next time I do DBs I'll hop to them quicker and shoot for a set of 6.

[Renegade68]

I haven't posted my workouts here in a while......I'm doing a 5x5 program. Here is todays workout.

WEDNESDAY:

Enjoyed the workout today, despite having gimp w/o partner. Normal partner is on vacation, and fill-in guy separated his should Friday - so he just did some leg work, and provided moral support. LOL.

LEG PRESSES:
couple of warm up sets.......& stretching

665 x 5 x 5 - I'll do 700 next week, as all of these reps were pretty smooth/easy.

STANDING MIL PRESSES:
couple of warm up sets....
155 x 5 x 4
&
155 x 3 on last set. Just simply didn't take enough rest between sets 4/5 - got stuck at about 4" overhead.....LOL.

RACK DEADS: (some guys were on the dead platform doing cleans - didn't want to wait.)
couple warm-up sets........
365 x 5 x 5

Really should have done at least 385 here......just hadn't done them from rack in a while. No matter....it was good work and I kept very strict form.

BB Curls - 90 x 8 x 3 sets
Hammerstrength Preacher - two 45s + apparatus weight - 3 sets of 6.

Hyperextensions, way down, way, way up almost doing a GHR at the top. 3 sets of 10 with a 45 lb plate in hand.

Side bends w/55 lb DB....2 sets of 10.

100 crunches (2 sets of 50).

10 min in sauna - damn thing was 196* in there today!!!

[Renegade68]

TODAY:

DEADS:
135 x 12 w/u
225 x 8 w/u
275 x 5
295 x 5
315 x 5.......ok shouldn't have done this but...........
405 x 0 - just got a wild hair while loading and grabbed the 45s instead and got it about 2/3 up, but could not lock it out. ****.
385 x 2 - just because......
335 x 4 and I totally ****ed up this sequence huh? LOL.

FRONT SQUATS: OK - maybe the 3rd time in my life I've done these. Used box since I had no spotter.
115 x 8 w/u
135 x 8 w/u
185 x 5
205 x 5
225 x 5
235 x 5 - and decided to push it for last set as I got more comfortable with these....
225 x 12.....whew.

SEATED MIL PRESS:
95 x w/u
115 x 5
135 x 5
145 x 5
155 x 5
185 x 3
155 x 6 to finish....

PULL UPS:

BW x 4...
went to -60 on gravitron
did 5 sets of 5.

GOOD GIRLS/BAD GIRLS
205 x 15 x 2 sets each.

SEATED HAMMER CURLS:
35s x 12 x 2

DOWN THE RACK:
50 x 6
45 x 6
40 x 5
35 x 4
30 x 5
25 out with other dudes...
20 x 7 and torched.

Some sit ups, and 15 minutes walking on t-mill at 3.5 mph and 8 incline.

[Renegade68]

So.........15 months since I've posted in this log. Nice.

Monday -
2 mile jog at 0430.....awesome - foggy and cool.

CHEST & TRI's in the evening.

FLAT BB:
w/u sets
225 x 8
255 x 5 x 5 sets

DECLINE BB:
275 x 5 x 3 sets

CGBP:
185 x 8 x 3 sets

O/H Tri Ext w/DB:
35 x 10 x 3 sets

Thats it. Quick and easy - went and mowed yard afterwards.

[Renegade68]

LEGS:

LEG PRESSES:
w/u sets x 2
560 x 12
650 x 8
720 x 4 x 4 sets
WM - 470 x 22

Long break.....lol

GHRs
BW x 10 x 3 sets

SEATED CALF RAISES: sllllooooowwww.
200 x 12 x 4 sets..

Box Jumps w/25lb dbs. - box is about 24 inches high..
3 sets of 10.......once I got to 3rd set - ditched DBs. Too tired to make the jump.

25 min on t-mill @ 4 mph w/incline at 6%.

Didn't do squats this week. Just didn't feel like it.

[Renegade68]

Max Effort Bench.
No spotter.....initially....

warm up sets...then...
265 x 4 - easy
275 x 2
285 x 2 - easier than expected...

went and got wife to spot....lol.
300 x 1 x 3 sets

first time since aggravating shoulder a few months ago I've pushed more than 285....no pain. Getting some help with foot position, arch, etc. is helping alot too. I'll be back in the 320+ range quickly I think.

Next three exercises performed as a circuit - moving from one to the next for 3 sets....60 sec rest at the end of a circuit then start again. Absolutely out of breath at end and drenched in sweat.

Scarecrows:
using med band x 12

Upright rows w/squat:
95 x 12 - takes alot out of ya when you squat with that damn thing

Face pulls:
70 x 10

finished up with 3 sets of plate twists x 20 ea set.

[Renegade68]

Tuesday -

Sprints -
50m x 5

Jump rope 45 sec, rest 15 sec x 5 sets.

Farmers walk - approx 90 lbs p/hand - 30 yards out and back x 4 sets. 1 min rests. Its approx 90 cause its homemade w/concrete and steel bar. Mixed concrete in 3 gal buckets - insert 1.5" diameter steel bar when drying. One side at a time to make homemade DBs. 80lb bags of concrete, 1 bag p/dumbbell.

Sprints -
50m x 5

core work for a few minutes afterwards.

Still looking for a tractor tire so I can add that to routine at home.



Quick swim in pool when done.

[Renegade68]

Bottom up box squats - start from the seated position.

warm ups..

225 x 10
275 x 8 x 4 sets
300 x 6 x 2 sets

O/H BB Walking Lunges
95 lbs O/H - x 3 trips

BB Standing Calf Raises
365 x 12 x 3 sets

GMs
185 x 10 x 3 sets

Keg carry
80 yards x 2 trips

[Renegade68]

FLAT BB BENCH:
w/u's
255 x 5
285 x 3
295 x 2 x 2 sets

INCLINE DB
85 x 6 x 4 sets

DIPS
3 sets of 12

30 min on bike.

[Renegade68]

SQUATS: endurance session....
warm ups - a couple sets at 135 and 185.

225 x 20
225 x 20
225 x 15
225 x 15
225 x 18 - tried to get to 20 - wasn't happening......
225 x 14
225 x 12
225 x 11.......that is 125 reps. It took nearly 30 minutes to complete this. I rested as needed.

5 min break, walked around a little.

60lb sandbags in each arm - 100m walk x 4 trips

lunges - bw - 30m x 4 trips

Calf Raises
300 x 15 x 3 sets

Box Jumps
20" box x 10 x 2 sets.

Blasted.....dead.

[Eighth Wonder]

I like the workout, especially the sandbags. So much you can do with those bastards.

[Renegade68]

Thanks 8th.......trying to do some different stuff these days. Work on some muscles from different angles. Trying to build endurance.


SPeaking of which:

Bike - 30 miles at 0500 today. Only 1 close call with a moron driver, which is better than normal.

There is a 100 mile ride later in the summer I want to do. I did a 125 two day ride last year, but was about 10-12 lbs lighter than I am now too, so I've gotta slim down and build up mileage again.

Jumped rope afterwards - a few sets of 50 jumps.