The odds will be against you, but you are true heroes.

[fixationdarknes]

Back in the gym (LA Fitness). I'm much weaker now at age 20 than I was at age 15-16 (for those of you who even know me from years ago)... but with sword and shield amidst the din, I will courageously win back my strength.

Deep Leg Press
-----warmup
-25ps x 10
-1pps x 7
-1pps+25 x 5
-2pps x 3
~~~work sets
~2p+25ps x 10 (+5R)
~2p+25ps x 7
~2p+25ps x 5
~2p+25ps x 4

Ouch.

Standing DB Overhead Press
~~~work sets
~15's x 20
~15's x 12
~15's x 10 + (dropset) 10's x 10

Apparently some douche lost or more likely stole the 20 lb. Dumbbells, and I knew 25's would be a bit much for me to start with, so I just rep'd the crap out of the 15's. I'll beef it out with 25's next week.

Chinups
~~~work sets
~BW x 5
~BW (assisted) x 10
~BW (assisted) x 4 + very slow negative (assisted)


Question/Concern: This workout beat the crap out of me overall. It's not much volume really (I do full-body workouts M-W-F), but I go at it full intensity, always to failure (maybe that's a bad thing?). Anyway... let me know if you guys think I should go for more volume, perhaps spend a bit less time resting between sets (I spend about 45 minutes to an hour at the gym), and not lift as hard? With how hard I try I just don't think I could even do much more; or maybe I could, but they would have to be really weak sets! What's more important: intensity or volume?

[Sidior]

Nice to see you back in here man. I would train whichever ways allows you to be consistent for a few months, after that work on the specifics.

[Coke]

Nice to see you back in here man. I would train whichever ways allows you to be consistent for a few months, after that work on the specifics.

Damn, Sid beat me to it, lol....the most important thing is getting the workouts in, do whatever you please along the way for a while.

[fixationdarknes]

Thanks guys I will focus on consistently working out for now and ask again in a couple of months.


Deadlifts
warmup
-65 x 8
-95 x 5
-135 x 4
-155 x 3
-185 x 3
work sets
-225 x 5 (+40 lbs, +2 reps)
-225 x 3
-205 x 3
-185 x 3
-185 x 3

These felt great! My shins were bleeding to the max here, but I didn't really care! I did however grab some cleaning juice and wipe up the barbell afterward By the way the Deadlift gains will obviously seem pretty huge for a little while due to muscle memory of past deadlift experience, so yeah...

Dips
work sets
-BW x 6
-BW x 5 (slightly assisted)
-BW x 1 + very slow negative

DB Curls
work sets
-25s x 7 +1 cheat rep
-15s x 10 (I would've used 20's but once again they are nowhere to be found, lol)
-15s x 10 + (dropset) 10s x 12

Overall: Felt really good tonight. Deadlifts have always been my favorite lift. There's just not much more to say other than how badass they are 225 is still nothing compared to when I was like 15 and pulled over 3pps. I was really proud of that haha, but I am determined to gain that back and then some more. Gotta eat eat eat.

[Unholy]

Keep it up Brah!

[Coke]

Session is nice man, bouncing back well.

[fixationdarknes]

Thanks for the encouragement guys.

ATF Squats
warmup
-45 x 8, 45 x 8, 65 x 8, 95 x 5, 115 x 5
work
-(135 x 5) x 5

DB Overhead Press
-20s x 12
-20s x 8
-15s x 8 -> (dropset)10x12

Chinups
-BW x 4
-BW (-25) x 5
-BW (-55) x 7

[Coke]

Good job Fix, nice seeing those deep squats.

[fixationdarknes]

Thanks man. It's always amazing to remember how intense deep squats feel lol.

Leg Press (at deepest RoM setting)
warmup
-25's x 8, 1pps+25's x 5, 2pps x 4, 2pps+25's x 3, 2pps+35's x 2
work sets
-3pps x 8 (+40 lbs, -2 reps)
-3pps x 5
-2pps+35's x 8
-2pps+35's x 5
-2pps+25's x 12 (this literally killed me)

After that last set I had a heavy urge to throw up and really could not finish the rest of my workout. I made a thread about it in the Diet & Nutrition forum, I think it had something to do with how much milk I drank about 20 min. before my workout.

Really upset me that I wasn't able to bench and row today though =(

[Coke]

Wow dude, more leg work, and so soon after the big squats.

[fixationdarknes]

Hah, well I always feel like I'm not doing enough!


~~~2/19/10~~~
Deadlifts
warmup
-95 x 8, 135 x 5, 185 x 3, 225 x 2
work sets
-275 x 2, 245 x 2, 245 x 2, 225 x 2, 225 x 2

Dips
-BW x 6
-BW (assisted -40) x 9
-BW (assisted -40) x 5
-BW (assisted -55) x 5

DB Curls
-20's x 15
-20's x 8 + (dropset) 15's x 8

Deadlifts kinda pissed me off because I could've done more reps if it weren't for my bloody hands (not trying to sound English, as my hands were indeed bleeding lol) making my grip slip. And the 25-lb. dumbbells were nowhere to be found, which sucked as well so I had to use the 20's as I didn't feel ready for 30's.

But whatever. Deadlift days have always been my favorite

[Mark!]

Looking good bro. Stay consistent, that's the hardest thing for me to do right now. Make yourself get in there and work. Looking good keep it up.

[fixationdarknes]

Thanks man, I'll do my best

DB Overhead Press
-25's x 10
-25's x 8
-25's 5
-20's x 8
-20's x 7 + (dropset) 15's x 5

ATF Squats
warmup
-45 x 8, 65 x 5, 80 x 5, 95 x 3, 115 x 2, 135 x 1
work sets
-145 x 5 (+10lbs)
-145 x 5 (+10lbs)
-145 x 5 (+10lbs)
-145 x 5 (+10lbs)
-145 x 5 (+10lbs)

Chinups
-BW x 5
-BW (-40 assisted) x 8
-BW (-40 assisted) x 5

Plyometric one-armed alternating medicine ball pushups
-BW x 5
-BW x 5
-BW x 4

I am destroyed. Lol.

[Coke]

Way to go at it bro.

[fixationdarknes]

Thanks man. By the way I edited my post. I don't know why I typed in 130 for the squats, that would be 5 lbs. less than I did the previous week. I was doing 145 lol, which was a 10 lb. PR. at the time. So, anyway... sorta had to rush through the gym today, but it wasn't too bad.

Leg Press (at deepest RoM setting)
warmup
-25's x 8, 1pps x 5, 1pps+25's x 4, 2pps x 3, 2pps+25's x 2
work sets
-3pps+5's x 12 (+10 lbs, +4 reps)
-3pps+5's x 8
-3pps+5's x 8

BB Flat Bench
warmup
-45 x 8, 65 x 5, 75 x 3
work sets
-95 x 10 (+5 reps)
-95 x 5
-85 x 6

DB One-armed Rows
-(20's x 10) x 3

DB Shrugs
-45's x 15
-45's x 12 with last rep held for 10ish seconds

It's a bit sad how weak my upper body lifts are right now haha.

[Coke]

Props on that effort dude.

[fixationdarknes]

Thanks man

~~2/26/10~~
Deadlifts
warmup
-65 x 5, 95 x 4, 135 x 3, 185 x 2, 225 x 1
work sets
-275 x 2, 275 x 2, 265 x 2, 245 x 2, 225 x 3

Dips
-(BW x 2) x 10
-BW (assisted -50) x 5
-BW (assisted -50) x 4
-slow negative

DB Bicep Curls
-25's x 10 (+3 reps)
-25's x 5
-20's x 5 + (superset) 15's x 5


I really don't know why my grip isn't improving for my deadlifts. My back and legs could definitely lift more if I could hold onto the bar. Back when I used to lift like 4 or 5 years ago I never had this problem =/

[Coke]

The grip thing will come along...and no matter what anyone tells you, there is nothing wrong with using straps - that's just my opinion. Fine session just the same Fix.

[Mark!]

Yeah, I don't think there's anything wrong wtih straps either. I need to get another set and start using them again. Like CoCoa said, the grip will come along, keep at it.

[fixationdarknes]

Alright thanks guys. I'm gonna get some chalk. I think that should help a lot, and if I still have problems I definitely won't hesitate to at least give the straps a worthy attempt.

~~3/1/10~~
DB Overhead Press
-25's x 9
-25's x 6
-15's x 15
-15's x 10
-15's x 10 + (superset) 10's x 10

ATF Squats
warmup
-45 x 5, 45 x 5, 65 x 4, 80 x 3, 95 x 3, 115 x 2, 135 x 2
work sets
-150 x 5 (+5 lbs)
-150 x 5 (+5 lbs)
-145 x 5
-145 x 5
-145 x 5

Chinups
-(BW x 2) x 9
-BW (assisted -50) x 8 + slow negative after 8th rep

Plyometric one-armed alternating medicine ball pushups
-BW x 5
-BW x 5
-BW x 3

[Coke]

Always good to see some red, lol.

[fixationdarknes]

Haha thanks man.

~~3/3/10~~
-practiced some front squats and overhead squats
-felt too lazy and tired to do heavy leg work today

Flat BB Bench
warmup
-45 x 8, 65 x 5, 80 x 4, 95 x 3, 100 x 1
work sets
-105 x 11 (+10 lbs, +1 rep)
-100 x 6
-95 x 6
-85 x 8
-85 x 8

Yates Rows
-45 x 10
-65 x 8
-95 x 8
-95 x 10
-95 x 7

^ Will work on the rows, but had some problems. My rear delts seemed to tire out the fastest in this movement. I guess that makes sense seeing as how the back muscles are much larger and stronger, but I just would've thought the back should get a huge/primary amount of work.

[Coke]

Nice sets for the chest and back guy.

[fixationdarknes]

Thanks you're always so supportive

~~3/5/10~~
Deadlifts
warmup
-95 x 5, 135 x 3, 185 x 3, 225 x 2
work sets
-275 x 3 (+1 rep)
-265 x 2
-255 x 2
-235 x 3
-225 x 3

Grip still sucks. I'll have my chalk soon and hopefully I'll be pulling double/triples more around 300-ish

Dips
-(BW x 2) x 10
-BW x 3
-BW x 5
-BW (assisted -55) x 5 + BW (assisted -25) x 6
-BW (assisted -40) x 5
-slow negative

I've definitely gotten stronger with these. I will start with 3 reps per set next time.

Chinups
-(BW x 2) x 4
-BW x 1.5 (lol)

DB Curls
-25's x 7
-20's x 6
-15's x 10 + superset (lost count of reps because I was talking to someone lol)

One-legged Calf Raises (on wooden block)
-BW x 15

[jack_of_all]

I just dropped back by wbb on a lark and stumbled on this. I'm surprised i recognize a lot of names from when i used to post here--fix, did you ever go on that mission?

Like others have said, just try to stay consistent for now, throw a couple years on the stack and even sub-optimal training will net you some serious results. Consistency is everything.