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About MalleusMaleficarum

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  • Birthday 11/19/1915

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  1. Wtf... why does beginner bodyweight workout have you doing milk jug rows when inverted rows exist?
  2. I find the one way to get really consistent readings is to wake up, use the bathroom, then weigh yourself. Unless you do something to make yourself bloat up briefly, that will probably do the trick to keep your weight measurements consistent.
  3. Okay, I've gotten back to a real gym. My gimpy 10RMs (next progression) Deadlift: 245 (255) Ab wheel: same (increasingly cleaner standing negatives) Windmill: 75 (80) Bench press: 185 (195) Barbell row: 155 (165) Modified skullcrusher: 65 (75) Squat: 185 (205) Shoulder press: 95 (105) Pulldown: 7th pin on the stack (8th pin) Deadlifted shrug: 275 (285) Hammer curl: 55x10 (60) Most of those are pretty sad, but I will make progress quickly. Just have to add weight to the bar, just like I did when I was stuck on the smith. I'll still be using 20 lb increments on the squat because that is
  4. Rack pull: 335x11. Goal 15. Ab wheel: lots of standing negatives. Stabilizing my arms is becoming the hard part. Windmill: 70x15. Next time 75. Bench: 135x10, 185x10, 225x10. 10RM testing. Replacing DB fly with bench. Seated row: 175x15. Next time 190. Skullcrusher: 115x15. Next time 125. Against all odds I'm doing pretty good as far as my challenge weights go for everything except squats. Was shooting for 285x10+ squat, got 225. Wanted 355x10+ rack pull, got 335. Wanted 155x10 shoulder press, actually got it. Gloriously, school is starting again soon and I'll have access to free barbells
  5. Squat: 225x11. Goal 15. Press: 135x15. Next time 155. Pulldown: 175x13. Goal 15. Shrug: 355x15. Next time 375. Starting to have grip issues. Going to resume grip training soon. Hammer curl: 50x15. Next time 55. Next time I do this workout, it will be with free barbells so I will have to reestablish 10RMs for everything. Since all of this has been on a smith I'm expecting to leave a few pounds behind. The upside is that all of my rack pulling and shrugging should do a pretty good job working my grip for me.
  6. Rack pull: 315x16, next time 335 goal 10+. Ab wheel: still standing rollout negatives, but I do a lot of them. Windmill: 70x15. Repeat at tighter form, then 75. Fly: 60x15. Repeat at tighter form, then 65. Seated row: 160x16, next time 175 goal 10+. Modified skullcrusher: 95x15, next time 115 goal 10+. Two rounds conditioning.
  7. Squat: 205x15, clean and deep. Next time 225 AMRAP. Seated press: 135x14. *SoClose* Pulldown: 175x13 Shrug: 335x15. Next time 355 AMRAP. Hammer curl: 50x11. Goal 15. Conditioning: 10 pushups, 10 wide grip inverted rows, 10 jump squats. Completed 4 rounds at the speed of hate, then tapped out. At least I'm gaining some cardio capacity back. I feel great afterwards, every single time. I'm starting to think that what I need to do is when I reach 5 rounds without rest, go ahead and start doing 0-5 more rounds with some rest between rounds. That way it isn't just an exercise in anaerobic musc
  8. Today was excellent. I am totally fried after. Rack pull below the knees: 315x13. *SoClose* I am really excited to hit 15+ on this, which I surely will next workout, because then I can start 335 and then 355. I really want to be high repping in the mid 300's again. Ab wheel: now I'm able to do full standing negatives. Before it was just a belly flop with a wheel in my hands. I'll just do those for a bit, pretty soon I'll get the real deal. Did 20 total reps. Windmill: 65x15. Next time 70. Core is getting the stronk. Fly: 60x10. Seated row: 160x13. Skullcrusher with my personal fo
  9. Today: Squat: 205x12. Goal 15, then 225. One arm hang: see notes below Seated press: 135x11. Goal 15, then 155. Pulldown: 160x17. Next time 175. Shrug: 315x15. Next time 335. Hammer curl: 45x15, next time 50. Notes on one arm hang: it's getting awkward to hold a dumbbell between my knees. From now on I'm going to shoot for a certain goal number of natural "swings" as I hang from one hand, holding the weight in the other, and then repeat for the other side. Next squat workout I do, I'll do this with 15 lbs.
  10. Thanks to a diet of nothing but meat, eggs, milk, olive oil and spice, I'm recovering my gains quickly. Veganism can rot in Hell. Anyone who wonders why that is can fall in for reeducation. Finally back to 315x10 rack pull, 135x10 seated press, 205x10 squat. Obviously my squat is the weak link and there's reasons for that, but I'm not so worried - given time and effort it will increase to where it should be.
  11. As far as hygiene goes, today is definitely less "luxurious shower while contemplating life" day and much more of a "bobbing face down in the bathtub" sort of day. It was worth it for the gainz.

    1. Purple_Panda


      *passes some water-wings*

  12. Yay, not so weaksauce anymore.

  13. Today: Rack pull: 295x15 easy, next time 315x10+. Ab wheel: 10 reps standing, quality of reps improving. Getting close to full ROM reps. Windmill: 60x15 easy, next time 65. Fly: 55x15, next time 60. Seated row: 145x15, next time 160. Modified skullcrusher: 75x15 easy, next time 85. Little bit of cardio. Getting better.
  14. Legs sore. Feeling a day of nothing but soldering chainmail links and watching anime.

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