Getting Artificially Strong (and complaining about Cardio)
- Thread starter Hrungnir
- Start date
Hrungnir
Level 7 Valued Member
12/1
Bench Press - 115#
* x21, x10, x8
DB Bench Press - 37.5#
4x10, x15
Dips - Purple Band
x4, x5
Chest Flies - 17.5#
3x15, x20
Tate Press - 17.5#
2x10, x30
12/2
Seated Row - Purple + 5#
x21, x14, x10
Seal Row - 37.5#
4x10, x12
Chin Ups - 2xPurple
x5, x8
Arm blaster Curls - 50#
3x15, x18
Seated Curls - 17.5#
2x10, x20
Today
Sandbag Extensions - 200# 20 Min AMRAP
x9
Today was supposed to be Hatfield Squats and it just didn’t feel like it was going to happen. I need to find a new strategy on squatting because I just haven’t enjoyed it in a bit. Super happy with my sandbag progress! Last week I couldn’t get it out of my lap, but crushed a bunch of Alsruhe videos and figured it out. About three failures in that time span and one iffy rep I gave myself lol.
I think I’m going to attempt to bring back C&P next week as well.
Bench Press - 115#
* x21, x10, x8
DB Bench Press - 37.5#
4x10, x15
Dips - Purple Band
x4, x5
Chest Flies - 17.5#
3x15, x20
Tate Press - 17.5#
2x10, x30
12/2
Seated Row - Purple + 5#
x21, x14, x10
Seal Row - 37.5#
4x10, x12
Chin Ups - 2xPurple
x5, x8
Arm blaster Curls - 50#
3x15, x18
Seated Curls - 17.5#
2x10, x20
Today
Sandbag Extensions - 200# 20 Min AMRAP
x9
Today was supposed to be Hatfield Squats and it just didn’t feel like it was going to happen. I need to find a new strategy on squatting because I just haven’t enjoyed it in a bit. Super happy with my sandbag progress! Last week I couldn’t get it out of my lap, but crushed a bunch of Alsruhe videos and figured it out. About three failures in that time span and one iffy rep I gave myself lol.
I think I’m going to attempt to bring back C&P next week as well.
Hrungnir
Level 7 Valued Member
11/6
Behind the Neck Seated Press - 80#
x21, x10, x8
DB Seated Shoulder Press - 30#
4x10, 1x15
Double Kettlebell Press - 24kg
x8, x7
Lateral Raise - 15#
3x15, x12
Skullcrusher - 20#
2x10, x20
11/7
Sandbag Over 40" Bar - 200# - 30 Min AMRAP
x12
Today:
Bench Press - 120#
x21, x10, x8
DB Bench Press - 30#
4x10, x21
Dips - Purple Band
x7, x4
Chest Flies - 20#
3x15, x20
Tate Press - 20#
2x10, x30
Hatfield Squat
260# x5
295# x5
335# x5
Sandbag was fun, game plan is to increase the bar 2" every time I can hit 15 rounds in the 30 min AMRAP. Used the wrong DB's for bench today making it a really easy day. Still deciding on the squat, just ran something simple today.
Behind the Neck Seated Press - 80#
x21, x10, x8
DB Seated Shoulder Press - 30#
4x10, 1x15
Double Kettlebell Press - 24kg
x8, x7
Lateral Raise - 15#
3x15, x12
Skullcrusher - 20#
2x10, x20
11/7
Sandbag Over 40" Bar - 200# - 30 Min AMRAP
x12
Today:
Bench Press - 120#
x21, x10, x8
DB Bench Press - 30#
4x10, x21
Dips - Purple Band
x7, x4
Chest Flies - 20#
3x15, x20
Tate Press - 20#
2x10, x30
Hatfield Squat
260# x5
295# x5
335# x5
Sandbag was fun, game plan is to increase the bar 2" every time I can hit 15 rounds in the 30 min AMRAP. Used the wrong DB's for bench today making it a really easy day. Still deciding on the squat, just ran something simple today.
Hrungnir
Level 7 Valued Member
Armblaster Curls - 55#
3x15, x20
Seated DB Curls - 20#
2x10, x20
Deadlift
315# x5
280# x5
250# 20x5 E2MOM
Curls felt good, way easier doing them at the start of the workout. Top set of the deadlift was pretty tough, but my volume back off sets still feel like I could go for eternity. Got fairly dizzy around #17 but wanted to hit 100 reps so I pushed through.
3x15, x20
Seated DB Curls - 20#
2x10, x20
Deadlift
315# x5
280# x5
250# 20x5 E2MOM
Curls felt good, way easier doing them at the start of the workout. Top set of the deadlift was pretty tough, but my volume back off sets still feel like I could go for eternity. Got fairly dizzy around #17 but wanted to hit 100 reps so I pushed through.
Hrungnir
Level 7 Valued Member
11/13
Behind the Neck Press - 85#
x21, x8, x7
DB Seated Shoulder Press - 32.5#
4x10, x15
Double Kettlebell Press - 24kg
x6, x7
Lateral Raise - 15#
4x15
Dumbbell Skullcrusher - 22.5#
2x10, x18
Today
Sandbag Over 40” Bar 30 Min AMRAP
x8
Those deadlifts drained me pretty badly. Presses were fine, but I lost four reps on the sandbag despite taking an extra day off. Lots of failed reps today, but I think with so more acclimation to the dead volume these should jump up again.
Behind the Neck Press - 85#
x21, x8, x7
DB Seated Shoulder Press - 32.5#
4x10, x15
Double Kettlebell Press - 24kg
x6, x7
Lateral Raise - 15#
4x15
Dumbbell Skullcrusher - 22.5#
2x10, x18
Today
Sandbag Over 40” Bar 30 Min AMRAP
x8
Those deadlifts drained me pretty badly. Presses were fine, but I lost four reps on the sandbag despite taking an extra day off. Lots of failed reps today, but I think with so more acclimation to the dead volume these should jump up again.
Hrungnir
Level 7 Valued Member
Armblaster Curls - 60#
3x15, x20
Seated DB Curls - 22.5#
2x10, x16
Deadlifts
325# x5
290# x5
260# 7x5 E2MOM
Turned the volume dead’s into a five second hold at the top and they became brutally difficult. Cut down my volume pretty significantly as my back fatigue just soared. I liked the adjustment and will continue to keep it.
3x15, x20
Seated DB Curls - 22.5#
2x10, x16
Deadlifts
325# x5
290# x5
260# 7x5 E2MOM
Turned the volume dead’s into a five second hold at the top and they became brutally difficult. Cut down my volume pretty significantly as my back fatigue just soared. I liked the adjustment and will continue to keep it.
Hrungnir
Level 7 Valued Member
Seated BtN Press - 90#
6x10, 4x7
Superset with
Wide Grip Lat Pulldown - 70#
10x10
Lateral Raise - 17.5#
x20, 2xMyorep Match
Superset
Seated DB Curl - 27.5#
x13, 2xMyorep Match
Haven’t been up keeping this well, took a week and a half off lifting due to Christmas obligations and starting grappling again. I am absolutely a god awful grappler nowadays lol, not even a shell of my former self.
Always wanted to run GVT and Bromleys bodybuilding video convinced me I need more volume in my life. This was torturous, I had a plan for a tricep finisher but my body is toasted. Gameplan for this is two workouts alternating three times weekly, see how it goes.
Also started running Pete Plan on BikeErg, hit 10k in 22:59 last night and was sucking wind. My cardio is very depleted right now.
6x10, 4x7
Superset with
Wide Grip Lat Pulldown - 70#
10x10
Lateral Raise - 17.5#
x20, 2xMyorep Match
Superset
Seated DB Curl - 27.5#
x13, 2xMyorep Match
Haven’t been up keeping this well, took a week and a half off lifting due to Christmas obligations and starting grappling again. I am absolutely a god awful grappler nowadays lol, not even a shell of my former self.
Always wanted to run GVT and Bromleys bodybuilding video convinced me I need more volume in my life. This was torturous, I had a plan for a tricep finisher but my body is toasted. Gameplan for this is two workouts alternating three times weekly, see how it goes.
Also started running Pete Plan on BikeErg, hit 10k in 22:59 last night and was sucking wind. My cardio is very depleted right now.
Hrungnir
Level 7 Valued Member
Need to start logging and training consistently again now that the holidays are over. Joined a BJJ gym close to my house, absolutely awful nowadays. Almost glad it isn’t my old team so they don’t know how truly awful I am right now lol.
Ended up not running Pete Plan, started Hal Higdons Novice 1 Base Building plan, on week 3.
Today:
Morning:
1.5 Mile Run 18:37
Evening:
Wide Grip Lat Pulldown 70#
10x10
Superset
BtN Press 75#
7x10, 2x8, 1x7
Armblaster Curls 60#
1x12, 1xMyorep Match
Superset
Lateral Raise 10#
1x23, 1xMyorep Match
Run was fairly easy, super slow to keep my heart rate in check. Lifting was rough, the GVT sets and tempo are brutal as was the myorep match set.
Ended up not running Pete Plan, started Hal Higdons Novice 1 Base Building plan, on week 3.
Today:
Morning:
1.5 Mile Run 18:37
Evening:
Wide Grip Lat Pulldown 70#
10x10
Superset
BtN Press 75#
7x10, 2x8, 1x7
Armblaster Curls 60#
1x12, 1xMyorep Match
Superset
Lateral Raise 10#
1x23, 1xMyorep Match
Run was fairly easy, super slow to keep my heart rate in check. Lifting was rough, the GVT sets and tempo are brutal as was the myorep match set.
Hrungnir
Level 7 Valued Member
1/17
3 Miles 37:49
1/18
1.5 Miles 19:36
1/19
Seated BtN Press
75#
x20, x6, x8
Seated DB Press
35#
x10, 4x7
Dips
Purple Band Assisted
x6, x5
Lateral Raise
10#
4x15
Decline DB Skullcrushers
15#
3x10, x25
Shoulders are toast, it’s been awhile since I did these so have to build up my work capacity again.
3 Miles 37:49
1/18
1.5 Miles 19:36
1/19
Seated BtN Press
75#
x20, x6, x8
Seated DB Press
35#
x10, 4x7
Dips
Purple Band Assisted
x6, x5
Lateral Raise
10#
4x15
Decline DB Skullcrushers
15#
3x10, x25
Shoulders are toast, it’s been awhile since I did these so have to build up my work capacity again.
Hrungnir
Level 7 Valued Member
1/20
Wide Grip Lat Pulldown
70#
x24, x16, x13
DB Seal Row
35#
5x10
Seated Row
110#
x10, x8
Incline DB Curls
20#
3x15, x12
Barbell Shrugs
225#
3x10, x12
Today
Wide Grip Lat Pulldowns
75#
10x10
Superset with
Seated Behind the Neck Press
75#
10x10
Lateral Flies
10#
x25, Myorep Match
Superset with
Armblaster Curls
60#
x21, Myorep match
I don’t know if I have done shrugs since high school so that was new, got a crazy pump with them. Some good progress week over week.
Wide Grip Lat Pulldown
70#
x24, x16, x13
DB Seal Row
35#
5x10
Seated Row
110#
x10, x8
Incline DB Curls
20#
3x15, x12
Barbell Shrugs
225#
3x10, x12
Today
Wide Grip Lat Pulldowns
75#
10x10
Superset with
Seated Behind the Neck Press
75#
10x10
Lateral Flies
10#
x25, Myorep Match
Superset with
Armblaster Curls
60#
x21, Myorep match
I don’t know if I have done shrugs since high school so that was new, got a crazy pump with them. Some good progress week over week.
Hrungnir
Level 7 Valued Member
1/26
Seated Press
95#
x15, x8, x6
Seated DB Press
30#
4x10, x12
Dips - Purple Band
x6, x7
Seated Lateral Raise
10#
3x15, x20
Decline DB Skullcrushers
17.5#
3x10, x30
Today
Wide Grip Lat Pulldown
75#
x22, x14, x10
Seal Row
37.5#
5x10
Seated Row
110#
2x8
Seated DB Curls
20#
2x15, x12, x10
Shrugs
235#
3x10, x12
Probably way too light on those skullcrushers to be of any use but I’m hoping I figure out a way to set it up better over time because right now it’s precarious lol. Still loving the shrugs, the curls I changed from rotating to parallel at the bottom and felt a way bigger stretch keeping that supinated grip the entire time, going to have to drop the weight.
Seated Press
95#
x15, x8, x6
Seated DB Press
30#
4x10, x12
Dips - Purple Band
x6, x7
Seated Lateral Raise
10#
3x15, x20
Decline DB Skullcrushers
17.5#
3x10, x30
Today
Wide Grip Lat Pulldown
75#
x22, x14, x10
Seal Row
37.5#
5x10
Seated Row
110#
2x8
Seated DB Curls
20#
2x15, x12, x10
Shrugs
235#
3x10, x12
Probably way too light on those skullcrushers to be of any use but I’m hoping I figure out a way to set it up better over time because right now it’s precarious lol. Still loving the shrugs, the curls I changed from rotating to parallel at the bottom and felt a way bigger stretch keeping that supinated grip the entire time, going to have to drop the weight.
Hrungnir
Level 7 Valued Member
Wide Grip Lat Pulldown
80#
10x10
Superset with
Seated BtN Press
80#
10x10
Lateral Raise
12#
x22, Myorep match
Armblaster Curls
60#
x15, Myorep match
I’m more than a bit surprised I got all 10 on the BtN Press. The last three sets were a fight but not grindy on the last reps.
My lats exist in a state of constant DOMS currently. Hoping they transition from being grumpy to wings.
80#
10x10
Superset with
Seated BtN Press
80#
10x10
Lateral Raise
12#
x22, Myorep match
Armblaster Curls
60#
x15, Myorep match
I’m more than a bit surprised I got all 10 on the BtN Press. The last three sets were a fight but not grindy on the last reps.
My lats exist in a state of constant DOMS currently. Hoping they transition from being grumpy to wings.
Hrungnir
Level 7 Valued Member
1/30
3 Mile Run - 39:00
2/1
3 Mile Run - 38:36
2/2
Seated Press - 95#
x16, x7, x7
Seated DB Press - 32.5#
5x10
Dips - Puple Band
x8, x7
Seated Lateral Raise - 12#
3x15, x22
Decline DB Skullcrushers - 20#
3x10, x16
Today
Wide Grip Lat Pulldown - 80#
x22, x16, x11
DB Seal Row - 40#
4x10, x11
Seated Row - 110#
x12, x9
Seated DB Curl - 20#
3x15, x10
Shrugs - 245#
3x10, x12
Going to drop the weight on the seated press and build back up, somehow I’m feeling as strong BtN as I am at 70 degrees. Running is feeling good, just slow and cold.
3 Mile Run - 39:00
2/1
3 Mile Run - 38:36
2/2
Seated Press - 95#
x16, x7, x7
Seated DB Press - 32.5#
5x10
Dips - Puple Band
x8, x7
Seated Lateral Raise - 12#
3x15, x22
Decline DB Skullcrushers - 20#
3x10, x16
Today
Wide Grip Lat Pulldown - 80#
x22, x16, x11
DB Seal Row - 40#
4x10, x11
Seated Row - 110#
x12, x9
Seated DB Curl - 20#
3x15, x10
Shrugs - 245#
3x10, x12
Going to drop the weight on the seated press and build back up, somehow I’m feeling as strong BtN as I am at 70 degrees. Running is feeling good, just slow and cold.
ferreyramarquesto@gm
Level 2 Valued Member
Hrungnir
Level 7 Valued Member
That total volume, the Giant program is a minimalistic program of one move in varying rep schemes so it’s easy to plot like that.
Hrungnir
Level 7 Valued Member
2/5
Wide Grip Lat Pulldown - 85#
10x10
Superset with
Seated BtN Press - 85#
10x10
Lateral Raises - 15#
x20, Myorep Match
Armblaster Curls - 50#
x21, Myorep Match
2/12
Seated Press - 85#
x21, x9, x8
Seated DB Press - 35#
5x10
Dips - Purple Band
x8, x5
Seated Lateral Raises - 15#
4x15
Decline DB Skullcrushers - 22.5#
3x10, x15
Today
Wide Grip Lat Pulldown - 85#
x21, x12, x10
Seal Row - 42.5#
3x10, x7, x8
Seated DB Curls - 20#
2x15, x12, x11
Shrugs - 255#
3x10, x11
Caught a stomach bug that threw everything into chaos, but I’m back and better. Grinding on seal rows is positively brutal, going to deload some of the back day movements. Deloading the shoulder press helped, but it still doesn’t feel as strong as BtN.
Wide Grip Lat Pulldown - 85#
10x10
Superset with
Seated BtN Press - 85#
10x10
Lateral Raises - 15#
x20, Myorep Match
Armblaster Curls - 50#
x21, Myorep Match
2/12
Seated Press - 85#
x21, x9, x8
Seated DB Press - 35#
5x10
Dips - Purple Band
x8, x5
Seated Lateral Raises - 15#
4x15
Decline DB Skullcrushers - 22.5#
3x10, x15
Today
Wide Grip Lat Pulldown - 85#
x21, x12, x10
Seal Row - 42.5#
3x10, x7, x8
Seated DB Curls - 20#
2x15, x12, x11
Shrugs - 255#
3x10, x11
Caught a stomach bug that threw everything into chaos, but I’m back and better. Grinding on seal rows is positively brutal, going to deload some of the back day movements. Deloading the shoulder press helped, but it still doesn’t feel as strong as BtN.
Hrungnir
Level 7 Valued Member
Wide Grip Lat Pulldown - 90#
10x10
Superset with
Seated BtN Press - 90#
5x10, 5x7
Lateral Raises - 17.5#
x21, Myorep Match
Armblaster Curls - 55#
x21, Myorep Match
I came into this super sore from Sunday, so I was expecting to not be good at pulling but that ended up fine while my presses fell behind. The pump I’m getting from Myorep match is intense and it’s just two sets. The high volume stuff has been working as my back and shoulders are definitely putting on some size. My goal of being muscular enough to not be considered fat is still in the distant future, but I’m getting closer.
10x10
Superset with
Seated BtN Press - 90#
5x10, 5x7
Lateral Raises - 17.5#
x21, Myorep Match
Armblaster Curls - 55#
x21, Myorep Match
I came into this super sore from Sunday, so I was expecting to not be good at pulling but that ended up fine while my presses fell behind. The pump I’m getting from Myorep match is intense and it’s just two sets. The high volume stuff has been working as my back and shoulders are definitely putting on some size. My goal of being muscular enough to not be considered fat is still in the distant future, but I’m getting closer.
Hrungnir
Level 7 Valued Member
Seated Press - 90#
x18, x8, x7
Seated DB Press - 37.5#
4x10, x8
Dips - Purple
x8, x7
Seated Lateral Raise - 17.5#
4x15
Decline DB Skullcrushers - 25#
3x10, x12
Not loving the seated press still, it just feels awkward without the smith machine. Not sure what I would swap it with.
x18, x8, x7
Seated DB Press - 37.5#
4x10, x8
Dips - Purple
x8, x7
Seated Lateral Raise - 17.5#
4x15
Decline DB Skullcrushers - 25#
3x10, x12
Not loving the seated press still, it just feels awkward without the smith machine. Not sure what I would swap it with.
Hrungnir
Level 7 Valued Member
2/25
Wide Grip Lat Pulldown - 90#
x22, x12, x13
Seal Row - 37.5#
4x10, x13
Seated Row - 110#
x13, x10
Seated DB Curls - 15#
3x15, x17
Shrugs - 265#
3x10, x12
Today
Wide Grip Lat Pulldown - 95#
10x10
superset with
Seated BtN Press - 90#
6x10, x7, x8, 2x7
DB Lateral Raise - 20#
x20, Myorep Match
Armblaster Curls - 60#
x15, Myorep Match
My lat pull downs are just on a mission, still feeling strong although they are getting much tougher to stay strict on the tempo. BtN Press is about due for a reset.
Wide Grip Lat Pulldown - 90#
x22, x12, x13
Seal Row - 37.5#
4x10, x13
Seated Row - 110#
x13, x10
Seated DB Curls - 15#
3x15, x17
Shrugs - 265#
3x10, x12
Today
Wide Grip Lat Pulldown - 95#
10x10
superset with
Seated BtN Press - 90#
6x10, x7, x8, 2x7
DB Lateral Raise - 20#
x20, Myorep Match
Armblaster Curls - 60#
x15, Myorep Match
My lat pull downs are just on a mission, still feeling strong although they are getting much tougher to stay strict on the tempo. BtN Press is about due for a reset.
Hrungnir
Level 7 Valued Member
Seated Shoulder Press - 90#
x21, x7, x7
Seated DB Press - 32.5#
4x10, x15
Dips - Purple
x8, x7
Seated Lateral Raise - 20#
4x15
Decline DB Skullcrushers - 27.5#
3x10, x13
Fan Bike - 8 Mins
69cals
Need to get cardio going again, that super not impressive 8 min TT zapped the s*** out of me.
x21, x7, x7
Seated DB Press - 32.5#
4x10, x15
Dips - Purple
x8, x7
Seated Lateral Raise - 20#
4x15
Decline DB Skullcrushers - 27.5#
3x10, x13
Fan Bike - 8 Mins
69cals
Need to get cardio going again, that super not impressive 8 min TT zapped the s*** out of me.