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Thread: Won't Stop, Won't Quit, and Won't EVER Give Up!

  1. #6551
    Who me? Chubrock's Avatar
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    Workout: Recovery/Hypertrophy Day 1

    Weight: 185.8lbs


    Swiss Bar Bench -

    bar x 20
    bar + 50lbs x 10
    bar + 90lbs x 10
    bar + 140lbs x 8
    bar + 140lbs x 8
    bar + 140lbs x 8


    Standing Strict DB Mil Press -

    45s x 8/8
    45s x 8/8


    Close Grip Lat Pulldowns -

    110lbs x 10
    120lbs x 10
    120lbs x 10
    120lbs x 10


    Pullups -

    BW x 5
    BW x 5
    BW x 5
    BW x 5
    BW x 5
    BW x 5
    BW x 5
    BW x 5


    Dips -

    BW x 12
    BW x 12
    BW x 8
    BW x 8


    Band Pull Aparts -

    Mini x 10
    Mini x 10
    Mini x 10
    Mini x 10
    Mini x 10


    Band Pressdowns -

    Monster Mini x 10
    Monster Mini x 10
    Monster Mini x 10
    Monster Mini x 10
    Monster Mini x 10


    Curls x 2 sets


    Comments:

    First workout back. Going to spend this week doing very little. Another upper body workout and probably some back ex and ab work at some point.

    Fuck, fight, or hold the light.

  2. #6552
    Who me? Chubrock's Avatar
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    Went a ran today before the short workout. 2.6 Miles - 22:41. Ten seconds better than last time. I'm slow as fuck. Of course that could be the fact that I've put on 16lbs and haven't ran more than 3-5 times in 4-5 months. I'll start doing a bit more running.


    Workout: Recovery Day 2

    Weight: 185.8lbs


    Band Pull Throughs -

    Choked Monster Mini x 10
    Choked Monster Mini x 10
    Choked Monster Mini x 10
    Choked Monster Mini x 10


    Lying Hamstring Curls -

    110lbs x 10
    110lbs x 10
    110lbs x 10
    110lbs x 10


    Single Leg Ex -

    40lbs x 10/10
    40lbs x 10/10
    50lbs x 10/10
    50lbs x 10/10


    Ab Work x 100 weighted reps



    Comments:

    Short and sweet. Making sure to take it very easy on my back.

    Fuck, fight, or hold the light.

  3. #6553
    Who me? Chubrock's Avatar
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    Workout: Recovery/Hypertrophy 3

    Weight: 185.8lbs



    Incline Bench -

    45lbs x 10
    95lbs x 10
    135lbs x 8
    155lbs x 8
    155lbs x 8
    155lsb x 8
    155lbs x 8
    155lbs x 8


    Wide Y Grip Pulldowns -

    110lbs x 10
    110lbs x 10
    120lbs x 10
    120lbs x 10
    120lbs x 10


    Swiss Bar Bench -

    bar x 20
    bar + 50lbs x 10
    bar + 90lbs x 10
    bar + 140lbs x 8
    bar + 140lbs x 8


    Close Fat Grip Pulldowns -

    120lbs x 10
    120lbs x 10
    120lbs x 10
    120lbs x 10


    Band Pull Aparts -

    Mini x 10
    Mini x 10
    Mini x 10
    Mini x 10
    Mini x 10


    Band Pressdowns -

    Monster Mini x 10
    Monster Mini x 10
    Monster Mini x 10
    Monster Mini x 10
    Monster Mini x 10


    Curls x 2 sets


    Comments:

    Another good pump session haha.

    Fuck, fight, or hold the light.

  4. #6554
    mrelwooddowd Patz's Avatar
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    Quote Originally Posted by Chubrock View Post
    Went a ran today before the short workout. 2.6 Miles - 22:41. Ten seconds better than last time. I'm slow as fuck. Of course that could be the fact that I've put on 16lbs and haven't ran more than 3-5 times in 4-5 months. I'll start doing a bit more running.

    That's exactly where I'm at. I was all about it for a few months and now i'e run maybe 5 times since summer, plus I'm up 5-7lbs. I *almost* ran yesterday but was talked into the rower, which I half-assed because I'm in the hate stage of my love/hate relationship with it.

    What's wrong with your back?
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  5. #6555
    Who me? Chubrock's Avatar
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    Jacked it up doing light deadlifts like I tend to do every year haha. Never when it's heavy. Just light higher rep work.


    2.6 Miles - 22:24. Pulled off another slight decrease in time. Will keep working on it.

    Fuck, fight, or hold the light.

  6. #6556
    Who me? Chubrock's Avatar
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    Alright, time to get this ship sailing in the correct direction. Back to day one week one. Will run it like always except for a few tweaks here and there.



    Workout: Accumulation Week 1 Workout 1

    Weight: 185.4lbs


    Bench (65%) -

    45lbs x 20
    95lbs x 10
    135lbs x 10
    185lbs x 5
    185lbs x 5
    185lbs x 5
    185lbs x 5
    185lbs x 5


    Incline DB Press (90 sec RI) -

    50s x 10/10
    60s x 10/10
    70s x 10/10
    70s x 10/10
    60s x 10/10


    Wide Grip Seated Cable Row (90 sec RI) -

    250lbs x 10
    280lbs x 10
    260lbs x 10
    260lbs x 10
    260lbs x 10


    Pullups (90 sec RI) -

    BW x 10
    BW x 5
    BW x 5
    BW x 5
    BW x 5
    BW x 5
    BW x 5
    BW x 5
    BW x 5


    Standing DB Mil Press (90 sec RI) -

    45s x 10/10
    45s x 10/10
    45s x 10/10


    One Arm DB Rows (90 sec RI) -

    90s x 10/10
    90s x 10/10
    90s x 10/10


    Band Pull Aparts x 50 reps


    Prowler Push -

    320lbs x 6 trips x 30m


    Comments:

    Moved very quickly tonight. The benching absolutely flew. Overall a good workout.

    Fuck, fight, or hold the light.

  7. #6557
    Who me? Chubrock's Avatar
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    Workout -Accumulation Week 1 Workout 2

    Weight - 185.4lbs


    A lot of foam rolling and mobility work

    Band Pull Throughs -

    Choked Monster Mini x 15
    Choked Monster Mini x 15
    Choked Monster Mini x 15


    SSB Low Box Squat -

    bar weight - 82lbs
    chain weight - 60-65lbs

    bar x 8
    bar + chains x 8
    bar + chains + 50lbs x 8
    bar + chains + 50lbs x 8
    bar + chains + 70lbs x 8
    bar + chains + 70lbs x 8
    bar + chains + 90lbs x 8
    bar + chains + 90lbs x 8


    Lying Hamstring Curls -

    110lbs x 10
    110lbs x 10
    110lbs x 10
    110lbs x 10
    110lbs x 10


    Single Leg Extensions -

    50lbs x 10/10
    50lbs x 10/10


    Calf Raises -

    3 sets x 10


    Weighted Ab Work x 200 reps


    A lot of stretching


    Comments:

    My deadlift days are going to look similar to this for awhile. I'll eventually work my way back into pulling, but even when I do you'll see some of the other volume drop. Glad I took it easyish today. My back was feeling it when I left, but at least I can move around right now.

    Fuck, fight, or hold the light.

  8. #6558
    Senior Member Bruteman's Avatar
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    Crap! You finally weigh more than me. I knew one day you youngsters on here would get me.
    My Journal
    Yea, though I walk through the valley of the shadow of death, I will fear no evil,...Cuz I'm the baddest motherf***er in the valley!
    "The wait in the dressing room before a boxing match --that last hour -- would be enough to strip a man that never boxed before of whatever Pride, Desire, and Heart he THOUGHT he had" -John Scully
    "It takes no effort to be ordinary. Ordinary is not even a challenge. You can do nothing and be ordinary."- Bernard Hopkins

  9. #6559
    Who me? Chubrock's Avatar
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    Haha youngster? I feel old. It's hard to believe I've been on this board for almost 9yrs now.


    Workout: Accumulation Week 1 Workout 3

    Weight: 185.4lbs


    Swiss Bar Bench (RPE 7) -

    bar weight - 35lbs
    chain weight - 60-65lbs

    bar x 20
    bar + chains x 10
    bar + chains & 50lbs x 5
    bar + chains & 90lbs x 5
    bar + chains & 110lbs x 5
    bar + chains & 110lbs x 5
    bar + chains & 120lbs x 5
    bar + chains & 130lbs x 5
    bar + chains & 130lbs x 5


    Dips (90 sec RI) -

    BW x 10
    BW + 1 chain x 10
    BW + 2 chains x 10
    BW + 2 chains x 10
    BW + 1 chain x 10


    Fat Close Grip Pulldowns (90 sec RI) -

    120lbs x 10
    120lbs x 10
    120lbs x 10
    120lbs x 10
    120lbs x 10


    Wide Grip Pulldowns (90 sec RI) -

    110lbs x 10
    110lbs x 10
    110lbs x 10
    110lbs x 10 UH
    110lbs x 10 UH


    Lateral Raises -

    1 Chain x 10/10
    1 Chain x 10/10
    1 Chain x 10/10


    Band Pushdowns -

    Monster Mini x 10
    Monster Mini x 10
    Monster Mini x 10
    Monster Mini x 10
    Monster Mini x 10


    Band Pull Aparts-

    Mini x 50 total reps


    Curls x 2 sets


    Comments:

    Good "fluff" session. Good effort overall today. Enjoyed the session.

    Fuck, fight, or hold the light.

  10. #6560
    mrelwooddowd Patz's Avatar
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    I'm right behind you. 8 years here and counting. I should be pulling 600 by now..lol


    Good sessions. You're a fine example of consistency and results.
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  11. #6561
    Who me? Chubrock's Avatar
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    Haha I think we both should be. I appreciate it Wood.

    Yesterday's run 2.8 mile - 22:40 (31sec/mile faster than last run)



    Workout: Accumulation Week 1 Workout 4

    Weight: 185.4lbs


    Squat (65%) -

    45lbs x 10
    95lbs x 5
    135lbs x 3
    185lbs x 3
    225lbs x 3
    265lbs x 5
    265lbs x 5
    265lbs x 5
    265lbs x 5
    265lbs x 5



    SSB Squat (close stance, deep) -

    bar weight - 82lbs

    bar + 90lbs x 8
    bar + 90lbs x 8
    bar + 90lbs x 8
    bar + 110lbs x 8
    bar + 110lbs x 8
    bar + 110lbs x 8


    Single Leg Extensions -

    50lbs x 10/10
    60lbs x 10/10
    60lbs x 8/8/8/8


    Lying Leg Curls -

    110lbs x 10
    110lbs x 10
    120lbs x 10
    120lbs x 10


    Ab Work x 160 weighted reps


    stretching


    Comments:

    My legs are smoked. Lower back held up good.

    Fuck, fight, or hold the light.

  12. #6562
    Who me? Chubrock's Avatar
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    Workout: Accumulation Week 2 Workout 1

    Weight: 187lbs


    Bench (70%) -

    45lbs x 20
    95lbs x 10
    135lbs x 5
    195lbs x 5
    195lbs x 5
    195lbs x 5
    195lbs x 5
    195lbs x 5


    Incline DB Press (90 sec RI) -

    50s x 10/10
    60s x 10/10
    70s x 10/10
    70s x 10/10
    70s x 10/10


    Seated Fat Grip Cable Row (90 sec RI) -

    250lbs x 10
    270lbs x 10
    280lbs x 10
    290lbs x 10
    290lbs x 10


    Pullups (90 sec RI) -

    BW x 10
    BW x 8
    BW x 8
    BW x 8
    BW x 8
    BW x 8


    Standing DB Mil Press -

    45s x 10/10
    45s x 10/10


    One Arm DB Row -

    90s x 10/10
    90s x 10/10


    Band Pull Aparts-

    Minis x 50 total reps


    Band Pushdowns -

    Monster Mini x 30 total reps



    Comments:

    A little tired. This will be work day 7 of 9. Legs are tight as shit. Lost a foot chase yesterday, fucking pissed me off. Never could get the energy very high but pushed on through.

    Fuck, fight, or hold the light.

  13. #6563
    Who me? Chubrock's Avatar
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    Workout: Accumulation Week 2 Workout 2

    Weight: 187lbs


    Sumo DL (68%) -

    135lbs x 3
    135lbs x 3
    185lbs x 3
    225lbs x 3
    275lbs x 3
    275lbs x 3
    275lbs x 3
    275lbs x 3
    275lbs x 3


    SSB Low Box Squat -

    bar weight - ~85lbs
    chain weight - 60-65lbs

    bar x 8
    bar + chains x 8
    bar + chains & 50lbs x 8
    bar + chains & 70lbs x 8
    bar + chains & 90lbs x 8
    bar + chains & 90lbs x 8


    Giant Set:

    Lying Leg Curl/Single Leg Extension/Calf Raise -

    110lbs x 10//50lbs x 10/10//50lbs x 10
    110lbs x 10//50lbs x 10/10//50lbs x 10
    110lbs x 10//60lbs x 10/10//50lbs x 10
    110lbs x 10//60lbs x 10/10//50lbs x 10
    110lbs x 10//60lbs x 10/10//50lbs x 10


    Ab Work x 200 weighted reps


    Band Stretching


    Comments:

    First day back pulling in several weeks. Dropped the volume a little in other areas. Not too bad. Got some video that I'll put up later on.

    Fuck, fight, or hold the light.

  14. #6564
    mrelwooddowd Patz's Avatar
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    What?? You lost a foot chase???

    I'm disappointed dude..lol

    What kind of shoes do police wear?
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  15. #6565
    Who me? Chubrock's Avatar
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    Haha I wear patent leather boots, and yes, I lost a foot chase. Dumb ass crack head in the ghetto. Got a pretty decent jump on me and started ducking in and out between houses.

    Fuck, fight, or hold the light.

  16. #6566
    Who me? Chubrock's Avatar
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    Workout: Accumulation Week 2 Workout 3

    Weight: 187lbs


    Bench (RPE 7) -

    45lbs x 20
    95lbs x 10
    135lbs x 5
    185lbs x 8
    185lbs x 8
    185lbs x 8
    185lbs x 8
    205lbs x 8
    205lbs x 8


    Swiss Bar Bench -

    bar weight - 35lbs

    bar + 90lbs x 8
    bar + 140lbs x 8
    bar + 140lbs x 8
    bar + 140lbs x 5


    Chinups -

    BW x 10
    BW x 10
    BW x 6


    Blast Strap Rows -

    BW x 12
    BW x 12
    BW x 12


    Dips -

    BW x 15
    BW x 15
    BW x 15
    BW x 12


    Lat Pulldowns (30-45 sec RI) -

    110lbs x 10
    110lbs x 10
    110lbs x 10
    110lbs x 10


    Band Pull Aparts-

    Mini x 50 total reps


    Band Pressdowns -

    Monster Mini x 30 total reps



    Comments:

    Worked out with my cousin. Smoked the shit out of me. Damn strong dude.

    Fuck, fight, or hold the light.

  17. #6567
    mrelwooddowd Patz's Avatar
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    Good stuff. I'd love to be able to crank out 57 dips!

    I was just wondering if the shoes are acceptable for running. They have a rubber sole with tread don't they? I'm sure they're probably still a pain to sprint in.
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  18. #6568
    Who me? Chubrock's Avatar
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    Haha, acceptable? Maybe depending on what your version of acceptable it lol. They're a pain in my ass. I was tempted to put on my black Chucks and go back to the hood.

    Here's a link to our boots:

    http://shop.vtarmynavy.com/bates-lit...FQY5nAodvQUAHQ

    Fuck, fight, or hold the light.

  19. #6569
    Cardio bunny Alex.V's Avatar
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    I can't imagine trying to seriously run in those.
    "Except Belial. He knows everything. This isn't a sarcastic attack, either. He really knows everything." -----Organichu
    "Alex is all knowing and perfect"-----Jane (loosely paraphrased)
    -515/745/700 bench/deadlift/squat
    Current mile time: 4:23
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  20. #6570
    Who me? Chubrock's Avatar
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    Honestly I can beat feet for a little bit in them. The boots weren't the reason I missed him. He got a pretty good jump on me ~30m from the get go. He was familiar with the area (I wasn't) and kept ducking in and out of yards and houses. With that said, I don't like them at all.

    Fuck, fight, or hold the light.

  21. #6571
    Who me? Chubrock's Avatar
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    Workout: Accumulation Week 2 Workout 4

    Weight: 187lbs


    Squat (70%) -

    45lbs x 5 x 2
    95lbs x 5
    135lbs x 3
    185lbs x 3
    225lbs x 3
    285lbs x 5
    285lbs x 5
    285lbs x 5
    285lbs x 5
    285lbs x 5


    SSB Close Stance Deep Squats -

    bar weight - ~85lbs

    bar + 90lbs x 8
    bar + 110lbs x 8
    bar + 120lbs x 8
    bar + 120lbs x 8


    Giant Set -

    Band Pull Throughs//Single Leg Extensions//Lying Leg Curls//Ab Work -

    Doubled Monster Mini x 10//60lbs x 8/8//120lbs x 10//Weighted x 20
    Doubled Monster Mini x 10//60lbs x 8/8//120lbs x 10//Weighted x 20
    Doubled Monster Mini x 10//60lbs x 10/4 (popped knee)//120lbs x 10//Weighted x 20


    Lying Leg Curls//Calf Raise//Ab Work -

    120lbs x 10//60lbs x 10//Weighted x 20
    120lbs x 10//60lbs x 10//Weighted x 20


    Stretching



    Comments:

    Cold as hell in the gym today. Low 50s. Never could really get warmed up. My hips and groin were tight as shit the whole time. Other than that not too bad. On the set of single leg extensions, my left knee popped pretty hard causing shooting pain into my groin. I feel fine right now, but cut it short after that. No swelling or tenderness at this time.

    Fuck, fight, or hold the light.

  22. #6572
    Senior Member
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    crazy volume chubby
    2000 or bust

  23. #6573
    Who me? Chubrock's Avatar
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    Stump- Thanks man. Long time no see.


    Workout: Accumulation Week 3 Workout 1

    Weight: 188lbs (+1lbs)


    Bench (75%) -

    45lbs x 20
    95lbs x 10
    135lbs x 5
    185lbs x 3
    205lbs x 4
    205lbs x 4
    205lbs x 4
    205lbs x 4
    205lbs x 4
    205lbs x 4


    Incline DB Press (90 sec RI) -

    50s x 10/10
    60s x 10/10
    70s x 10/10
    70s x 10/10
    70s x 9/9
    70s x 5/5


    Seated Fat Grip Cable Row (90 sec RI) -

    260lbs x 10
    270lbs x 10
    280lbs x 10
    290lbs x 10
    300lbs x 10


    UH Lat Pulldown (90 sec RI) -

    140lbs x 10
    140lbs x 10
    140lbs x 10
    140lbs x 10
    140lbs x 10


    One Arm DB Row (90 sec RI) -

    90s x 10/10
    90s x 10/10
    90s x 10/10


    Band Pull Aparts-

    Mini x 50 total


    Band Pushdown -

    Monster Mini x 30 total


    Chain Lateral Raise -

    3 sets x 10 (single chain


    Curls -

    30s x 2 x 10



    Comments:

    Ran very quickly through the benching. Elbow giving me a lot of issues but the weights were moving quite well. All the back work went pretty good.

    Fuck, fight, or hold the light.

  24. #6574
    Who me? Chubrock's Avatar
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    2.8 Mile Run - 23:15 (35 sec slower than last time)


    Comments:

    Not happy with the run, but I can't expect to make improvement if I'm averaging less than one run per week. That goes double considering I'm still trying to put on weight.

    Fuck, fight, or hold the light.

  25. #6575
    mrelwooddowd Patz's Avatar
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    Those boots look awful. I can see any reason police need an elevated heel.

    Why 2.8 miles? Why not 3 or 5k?
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