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AcftW’s Progress Thread
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AcftW Online
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Post: #26
Information RE: AcftW’s Progress Thread
Day 5

Weighted Chin Ups

45x2
45x3
45x2
45x2

Weighted Dips

BWx5
10x3
10x3
10x3
10x3
10x3

T Bar Rows

90x3
140x10
140x10
140x5

3 sets EZ Bar Curls
5 sets Tricep Pushdowns
5 sets Overhead Cable Extensions

Only noteworthy thing is that I had no sternum pain from dips with 10 lbs. With a little luck I’ll be back where I was in a few months.
03-06-2018 05:38 PM
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Post: #27
RE: AcftW’s Progress Thread
Day 6

Hyperextensions

115x5
165x8
165x8
165x8

Leg Press

90x5
180x3
270x3
300x15

Weighted Sit-ups

55x10
55x10
55x10

3x15 Face Pulls at the end. I skipped my neck work today because I forgot to put my head harness in my bag last night. Didn’t want to keep working the front w/o the back since it’s ahead as much as it is.
03-07-2018 05:14 PM
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Intuitive Offline
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Post: #28
RE: AcftW’s Progress Thread
Weighted chin ups look great. How long are you resting between sets?
03-09-2018 10:56 AM
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AcftW Online
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Post: #29
RE: AcftW’s Progress Thread
Day 1

Weighted Chin Ups

45x2
45x4
45x2

Seated OHP

45x5
95x3
125x3
125x3
125x3
125x3
125x3
125x3
115x3
115x3

Dips

BWx5
BWx5
BWx5
BWx7
BWx7

5x15-20 Tricep Pushdowns
5x20 Overhead Cable Extensions

The couple months off dips turned my max BW dips down from 21 to 7, so one of my two dip days will be focused on increasing my endurance, while the other will be weighted. I’ve got a fitness test coming up in a couple months as well, so I’ll have to jump back on pushups soon too.

(03-09-2018 10:56 AM)Intuitive Wrote:  Weighted chin ups look great. How long are you resting between sets?

Thanks man. I don’t track rest times exactly, but I’d guess at 60-90 seconds. I also alternate between neutral grip and supinated grip.
03-09-2018 05:28 PM
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AcftW Online
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Post: #30
RE: AcftW’s Progress Thread
Day 2

Rack Pull

225x3
315x3
405x3
405x3

Leg Press

90x5
180x3
270x3
380x3
380x3
380x3

Hyperextensions

115x5
205x3
205x3
205x3

Gym was closed for something, so I had to make do at a different gym. Didn’t have everything I needed and had to leave early for something. I tossed in some light rack pulls because I couldn’t find the hyperextension machine (bench?), but found it in an obscure part of the gym later.
03-10-2018 02:44 PM
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AcftW Online
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Post: #31
RE: AcftW’s Progress Thread
Day 3

Seated OHP

45x5
95x3
115x3
125x3
125x3
130x3
130x3
130x3

T Bar Row

90x3
135x3
180x3
190x6
195x3
135x5

5x20 Tricep Pushdowns
5x20 Overhead Cable Extensions
03-12-2018 04:52 PM
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AcftW Online
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Post: #32
RE: AcftW’s Progress Thread
Rack Pull

225x3
315x3
405x3
510x5
405x5

Leg Press

90x5
180x3
270x3
390x8

Neck Curls

45x10
90x15
90x10
90x10

Neck Extensions

45x10
55x10
55x10
55x10

Weighted Sit-ups

65x10
65x10
65x10

2x10 Face Pulls
2x20 Face Pulls

That 5th rep on rack pulls almost kicked my ass, tried to slip out of my left hand. I’ll probably end up re-working my schedule and doing it 3x per week, but not right away. Got too many other things I want to bring up at the moment. Good sized callous tore off, no live skin which was nice. Hate trying to clean blood off the knurling.
(This post was last modified: 03-13-2018 04:43 PM by AcftW.)
03-13-2018 04:28 PM
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General Stalin Offline
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Post: #33
RE: AcftW’s Progress Thread
Those are some heavy ass pulls man, good work!

Always try to remove your callouses before they get too big and become a liability. I learned that the hard way just a month or two into lifting. Tore off a big one and it made lifting very difficult and uncomfortable for the next few weeks before it totally healed. Now I habitually pick and chew mine off as they grow. It's gross but it's very beneficial
03-14-2018 12:59 AM
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AcftW
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Post: #34
RE: AcftW’s Progress Thread
Day 5

Weighted Chin Ups

45x3
45x3
45x3
45x2
45x2

Weighted Dips

BWx5
15x3
15x3
15x3
15x3
15x3

T Bar Rows

90x3
135x3
145x10
145x10
145x10

3x10 EZ Bar Curls
5x15 Tricep Pushdowns
5x15 Overhead Cable Extensions

@General Stalin

Appreciate it. It’s nice to see hard work pay off. Agree on the callouses as well. I usually do pick them off periodically but I wasn’t expecting the one that came off yesterday to be a problem.
03-14-2018 04:32 PM
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AcftW Online
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Post: #35
RE: AcftW’s Progress Thread
Day 6

Hyperextensions

115x5
165x10
165x10
165x10

Leg Press

90x5
180x3
270x3
310x15

Weighted Sit-ups

65x10
70x10
70x10

4x10 Face Pulls
03-15-2018 04:50 PM
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AcftW Online
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Post: #36
RE: AcftW’s Progress Thread
Day 1

Weighted Chin Ups

45x3
45x3
45x3
45x3
45x3

Seated OHP

45x5
95x3
115x3
130x3
130x3
130x3
125x3
125x3

Dips

BWx5
BWx10
BWx10
BWx10
BWx10

5x10 Cable Curls
5x15 Tricep Pushdowns
5x15 Overhead Cable Extensions
(This post was last modified: 03-17-2018 12:46 PM by AcftW.)
03-17-2018 12:44 PM
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Investment Bro Offline
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Post: #37
RE: AcftW’s Progress Thread
The heavy weighted dips and chins are a great addition and I've made tremendous gains off of adding those into my programs over the years.

What got you into doing heavy body weight movements?

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03-17-2018 06:06 PM
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AcftW
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Post: #38
RE: AcftW’s Progress Thread
(03-17-2018 06:06 PM)Investment Bro Wrote:  The heavy weighted dips and chins are a great addition and I've made tremendous gains off of adding those into my programs over the years.

What got you into doing heavy body weight movements?

The movements just seem more fun to me than a lot of other exercises, and it’s fairly uncommon to see them being done with much weight. And when you do, it’s rarely someone 200+. Love me some dips and chins lol.
(This post was last modified: 03-18-2018 11:02 AM by AcftW.)
03-18-2018 10:34 AM
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Post: #39
RE: AcftW’s Progress Thread
Day 2

Hyperextensions

115x5
205x3
205x5
205x5

Leg Press

180x3
270x3
390x3
390x3
390x3

Neck Curls

45x15
90x10
90x10
90x10

Neck Extensions

45x10
55x10
55x10
55x8

Weighted Incline Sit-ups

70x10
70x10
70x10

4x10-15 Face Pulls
03-19-2018 04:30 PM
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AcftW Online
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Post: #40
Information RE: AcftW’s Progress Thread
Day 3

Chin Ups

BWx5
BWx5
BWx5

Seated OHP

45x3
115x3
125x3
135x3
135x3
135x3
135x3
135x3

T Bar Row

90x3
135x3
180x3
205x3
180x3

Accessories
3x8 Lat Pulldowns
5x10-15 Cable Curls
5x15 Tricep Pushdowns
5x20 Overhead Cable Extensions

Used a little more body English than I wanted on the heavy set of T Bar Rows (4x plates and a 25) but I’m going to be sticking with that weight for a few weeks to try and get my reps up. Also decided to only do BW chins on my heavy row day in order to conserve strength.
03-20-2018 05:01 PM
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AcftW Online
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Post: #41
RE: AcftW’s Progress Thread
Day 4

Rack Pulls

225x3
315x3
405x3
515x3

Leg Press

180x3
270x3
360x3
400x3
400x5

Weighted Incline Sit-ups

70x10
70x10
70x10

Accessories:
4 sets Neck Curls
4 sets Neck Extensions
4 sets Face Pulls

Going to be taking a week off from the gym (usually only ends up being 4-5 days) to let little things heal up. I like to do that every couple months give or take a week. Aligning it with some work travel, I’ve been living out of a hotel for the last couple months so I’m looking forward to being in my own bed and meal prepping again.

New PR on rack pulls, nearly had 4 reps but my grip slipped near lockout. Leg press was supposed to be 400x8, but I wasn’t thinking/counting right so I split it into 2 sets.
(This post was last modified: 03-22-2018 04:50 PM by AcftW.)
03-22-2018 04:48 PM
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AcftW Online
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Post: #42
RE: AcftW’s Progress Thread
Day 5

Weighted Chin Ups

45x3
45x2
45x2
45x2
45x2

Weighted Dips

20x5
20x4
20x3

T Bar Row

90x3
135x3
155x6
155x6
155x6

Accessories:

4 sets EZ Bar Curls
4 sets Cable Curls
5 sets Tricep Pushdowns
5 sets Overhead Cable Extensions

Five days off, calories definitely dropped off during that time. Back to Alaska now, almost ate shit hard in the driveway this morning, jolted my knee a bit but no legs today so no (certain) harm done. Some tension in my sternum during dips so I cut them short, but I think that was due to jumping right into weight without a body weight warm up. Decent workout.
(This post was last modified: 03-28-2018 02:49 PM by AcftW.)
03-28-2018 02:48 PM
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AcftW Online
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Post: #43
RE: AcftW’s Progress Thread
I’ve got a fitness test coming up in a little over a month and haven’t ran in quite a while. Eased into it with a half mile run, trying to avoid the usual shin splints. Gonna aim for running 3 days a week, after my upper body days (1, 3, 5).
03-28-2018 07:26 PM
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AcftW Online
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Post: #44
RE: AcftW’s Progress Thread
Day 6

Hyperextensions

115x5
205x5
205x5
205x5

Leg Press

200x5
290x5
320x15

Weighted Sit-Ups

70x10
70x10
70x10

Accessories:

4 sets Face Pulls



The gym I’m using now has a leg press which has each leg moving its own half of the weight. Felt funny at first but I feel like I got more out of it.

Also skipped neck work, because I forgot this gym doesn’t supply towels (just the wipes) and if I have more than one plate on my head w/o a towel it leaves a nasty ring bruise on my forehead lol.
(This post was last modified: 03-29-2018 12:57 PM by AcftW.)
03-29-2018 12:55 PM
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AcftW Online
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Post: #45
RE: AcftW’s Progress Thread
Day 1

Weighted Chin Ups

50x2
45x3
45x2
45x2
45x2

Seated OHP

95x5
115x5
135x3
135x3
135x5
115x8

Dips

BWx5
BWx12
BWx10
BWx10

Accessories:

4 sets EZ Bar Curls
4 sets Cable Curls
5 sets Tricep Pushdowns
5 sets Overhead Cable Extensions

Also ran, a bit more than last time. No shin splints/pain so that’s been nice.
03-30-2018 04:18 PM
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AcftW Online
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Post: #46
RE: AcftW’s Progress Thread
Day 2

Hyperextensions

115x5
210x5
210x5
210x5

Leg Press

180x5
270x5
360x3
400x3
400x3
400x3

Weighted Sit Ups

70x15
70x10
70x10

Accessories:

4 sets Neck Curls
3 sets Neck Extensions
4 sets Face Pulls
03-31-2018 02:13 PM
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polar Offline
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Post: #47
RE: AcftW’s Progress Thread
Shin splints: if I recall correctly from my running days, toe raises are a good way to strengthen the right muscles.

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03-31-2018 08:29 PM
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Post: #48
RE: AcftW’s Progress Thread
(03-31-2018 08:29 PM)polar Wrote:  Shin splints: if I recall correctly from my running days, toe raises are a good way to strengthen the right muscles.

Also good is running bare foot on sand/grass.
03-31-2018 08:35 PM
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AcftW Online
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Post: #49
RE: AcftW’s Progress Thread
^ Warming up with toe raises has been part of it for sure, did another mile today, adding to the distance each time I’m running.

Day 3

Chin Ups

BWx5
BWx3
BWx5

Seated OHP

95x5
115x3
140x3
125x5

T Bar Row

90x3
135x3
205x4
180x4

Accessories:

4 sets EZ Bar Curls
4 sets Cable Curls
5 sets Tricep Pushdowns
5 sets Overhead Cable Extensions

Pretty mediocre session, a couple small bits of progress, but nothing that really stood out overall. Ran a mile immediately after, ~11 minutes. Wasn’t pushing it, jogged most of the way. Aiming for 1.5 miles in 11:00-11:30 by the end of the month.
04-01-2018 04:08 PM
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AcftW Online
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Post: #50
RE: AcftW’s Progress Thread
Day 4

Rack Pulls

225x3
315x3
405x3
515x4

Leg Press

200x3
290x3
380x3
410x8

Accessories:

4 sets Face Pulls

Had to cut things short so I skipped the weighted sit ups. I’m probably going to go to an every other day lifting schedule and do a mock fitness test on the off days to get my bodyweight endurance up/run.

Plus I need a little break in general. 6 days in a row, and my shoulder’s been nagging me a bit since yesterday.
(This post was last modified: 04-02-2018 03:24 PM by AcftW.)
04-02-2018 03:23 PM
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