Spam pictures of my biceps. Whatever.

[jdmalm123]

Originally Posted by SecondsOut

i should read PtP...actually, i might get it this week if there's an electronic version. looking for some reading material, something i can read while i eat

i know, the dude's a riot. he's intelligent, but then he rolls out these hilarious comments like "...and you'll be adding wheels to ur squat in no time, comrade" or "ditch the breast-like pec look and go for the classic gladiator chest."

PM me your email and I'll hook you up.

Originally Posted by big_swede

Keep up the good work. Intense sessions!

Thanks, Swede! I'm still in baby-step mode...working on getting back to serious lifting.

[jdmalm123]

Overall, I liked moving the heavy WO to Monday.

All Mon and Wed sets are 50%, 60%, 70%, 80%, 85%, 90%, 95%, & 100% (with varying rep targets).

Gonna tweak the DL reps down a bit to make sure I hit the top sets with full power. Also need to slow down and take more time between sets.

Presses and Pendlays felt good. Really felt the sets of 8 pull up reps vs the 7 reps. Sit ups got a lot easier.

Felt good overall despite some minor, weather-related, back ache.

Warm up sets in blue.

Pull Ups (intraset with DL)
BWx8
BWx8
BWx8
BWx8
BWx8

Dead Lift
115x3
140x3
160x3
185x3
195x3
210x1
220x1
235x1

Military Press
45x20
65x10
80x8
90x6
105x5
115x4
120x3
125x2
135x1

Pendlay Row
70x5
85x5
100x5
115x5
120x4
130x3
135x2
145x1

Band Assisted Pull Ups
x8 (wide BTN)
x8 (wide BTN)
x8 (med front)

Weighted Sit Ups
10x15
10x15

[Hunterace]

Great work JD! Volume whore! Thanks for makin up for my half assed workout !

[SecondsOut]

Never really done supersets, but pullup + DL sounds like a decent routine for a really thorough back workout without the two interfering with each other much. Looks like you hit all your delts pretty good, too. Awesome w/o

edit: yeah dude, you crushed my press workout today too haha!

[fenrisulfr]

Nice work man. Good ohp

[jdmalm123]

Originally Posted by Hunterace

Great work JD! Volume whore! Thanks for makin up for my half assed workout !

your half workouts would be PRs for me!!!

Originally Posted by SecondsOut

Never really done supersets, but pullup + DL sounds like a decent routine for a really thorough back workout without the two interfering with each other much. Looks like you hit all your delts pretty good, too. Awesome w/o

yeah, with normal rest between sets, there's no issue.

Originally Posted by SecondsOut

edit: yeah dude, you crushed my press workout today too haha!

Actually, not by much...

you lifted 4050 over 60 reps. average intensity = 67.5 lbs/set

I lifted 4460 over 59 reps. average intensity = 75.6 lbs/set

...very close!

[BendtheBar]

Also need to slow down and take more time between sets.

For everything or just the deads?

[jdmalm123]

Originally Posted by BendtheBar

For everything or just the deads?

Just the deads really.

I tend not to pause very much between sets other than to set up or transition between moves. Not that I'm rushing but I've done more bodybuilding and conditioning over the years so 3+ minutes rest for PL work is something I have to think about or I'll step in too early...

[MikeM]

Thant's interesting. I'm thinking of going the other way with rest times. I think I'm too dependent on 3-5 min rest. On the heavy sets yes, but I catch myself sometimes with a 5 min rest on a medium set and think I'm just lazy!

Good stuff, JD. I never thought in terms of ave intensity per rep before either. That's an interesting concept there.

[jdmalm123]

Originally Posted by MikeM

Thant's interesting. I'm thinking of going the other way with rest times. I think I'm too dependent on 3-5 min rest. On the heavy sets yes, but I catch myself sometimes with a 5 min rest on a medium set and think I'm just lazy!

Good stuff, JD. I never thought in terms of ave intensity per rep before either. That's an interesting concept there.

All things in balance!

The avg intensity is from Pavel.