BODYBUILDING MEGA THREAD: ACCOUNTABILITY / TRAINING / DIET / MOTIVATION & HARDCORE GOAL ACHIEVEMENT

[Copywritecowboy]

11/26/24
Jump Rope 15min

Ring Push Ups
1st Set 6-8-10
2nd Set 6-8
3rd Set 6

Ring Rows
1st Set 6-8-10
2nd Set 6-8
3rd Set 6

Dips
1st Set 6-8-10
2nd Set 6-8
3rd Set 6

Pull-up
1st Set 2-4-6
2nd Set 2-4
3rd Set 2

Body feels strong and limber. Lower back is almost good as new

 

[Ali]

Left shoulder feels fine on overhead pressing but aggravated during horizontal pressing. I think there might be a tear in my rotator cuff, if so this would have been done about a year and a half ago during the roid era.
Got some resistance bands so will spam rehab exercises and keep to slow, terminal rom bodyweight exercises for horizontal pressing

 

[Ali]

A little more jumping, found a huge imbalance on my right leg with the split squats, was pretty much going to failure on this leg.
Im gonna smash more leg volume next week and then climb back to the 180 for 5 squat attempt.

 

[Copywritecowboy]

Yoga 15min
Sauna 20min

Taking it light until tomorrow. Gonna start back lifting the sandbag again.

 

[Ali]

Can't believe how well I destroyed myself with just bodyweight. 3-4sec eccentrics, long pause at the bottom.
Pain free except a little bit in my left shoulder during dips.

 

[Copywritecowboy]

12/02/24
Jump Rope 20min

SB to Shoulder
5 lifts per side X 1min rest

SB to High Pull
5x3x1min rest

SB Bear Hug Carry
3xHalf Distance Yard-3min rest

SB lift from lap to chest height: (Vertical)
1x max reps(7)

Banded Good-mornings
50 reps

Leg Raises
35 reps

Russian Twist
35 reps

Back lifting the sandbag again. Session went pretty good kept my core tight throughout. Hoping to increase weight by end of December.

 

[Ali]

Assault bike 30 mins light intensity, nose breathing 11.2k (I'm guessing it's km on the display)

 

[Copywritecowboy]

12/03/24
Jump Rope 20min

Ring Push Ups
1st Set 8-10-12
2nd Set 8-10
3rd Set 8

Ring Rows
1st Set 8-10-12
2nd Set 8-10
3rd Set 8

KB Swing 35lb
1st Set 20-30-40
2nd Set 20-30
3rd Set 20

Dips
1st Set 8-10-12
2nd Set 8-10
3rd Set 8

Pull-up
1st Set 3-5-7
2nd Set 3-5
3rd Set 3

Workout was great. Finished all sets

 

[Ali]

Two days was not enough to recover from Monday, focussed on breaking down the muscles and protecting the joints

 

[Copywritecowboy]

12/05/24
Jump Rope 20min

SB to Shoulder
5 lifts per side X 1min rest

SB to Row
5x3x1min rest

SB Squat
3x10-3min rest

SB lift from lap to chest height: (Vertical)
1x max reps

Banded Good-mornings
50 reps

Leg Raises
50 reps

Russian Twist
50 reps

Getting back into it!

 

[Akilles7]

Back and biceps day. Hit 405lbs for 1 rep on deadlift. Felt light but couldn’t do another rep even after a break. That’s a PR and was my target weight for deadlift on my current bulk. Doing 335lbs for reps. Going to see how far I can take it.

 

[Ali]

Saturday session, gonna Google the right plyometrics for increasing deadlift strength

 

[Copywritecowboy]

12/07/24
Jump Rope 20min

Ring Push Ups
1st Set 8-10-12
2nd Set 8-10
3rd Set 8

Ring Rows
1st Set 8-10-12
2nd Set 8-10
3rd Set 8

KB Swing 35lb
1st Set 20-30-40
2nd Set 20-30
3rd Set 20

Dips
1st Set 8-10-12
2nd Set 8-10
3rd Set 8

Pull-up
1st Set 3-5-7
2nd Set 3-5
3rd Set 3

 

[Ali]

Defecit pressups and dips are done to terminal range of motion now to where I can't physically go any further. Pain free again which was good. Remembered 7 years ago I actually had similar shoulder discomfort, but I don't really remember how it compares to now.
The pec tendon thing is new though and hopefully my extreme ROM bodyweight work will help.

 

[Akilles7]

Saturday workout. Legs and shoulders. Hit 335lbs x 2 on squat. That’s a new PR. Felt light. Last week was 325 x1. Followed that up with 315x3, 300x4, 225x12, 225x10, and 135x30.

 

[Ali]

30 mins assault bike, 11.6k pushed a little more at the end

 

[Ali]

New upper body template, gonna train this twice an week and lower once.
Actually managed to get even lower on dips now that I'm stretching the pecs even more on the deficit pressups.
I also think this might be the best I've ever looked. If I get my press to 90kg for 5 and squat to 180kg for 5 I'll pretty much be at my peak strength too

 

[Akilles7]

Back and biceps day. Started off deadlifting. New PR at 425lbs, followed by 405, and sets of 335 and 225. The sets of 225 felt like 135. Deloading this week b/c I’m afraid I’m overtraining. My arms look smaller. Could be just fat covering the definition or creatine causing water bloat. Bodyweight is steadily increasing on this bulk.

 

[Ali]

Upper body template for now, hopefully will carry me to a 90kg × 5 press

 

[Akilles7]

Legs and shoulders. New squat PR at 345. Slowing increasing the reps on sets of 315, but sets are still sub 6 reps. 225, however, is starting to feel like 135. Doing a lot of glute isolation exercises has really improved my squats and deadlifts.