Category Archives: Workouts

Back, Chest

10 sets x 3 reps of wide grip hammer chin ups followed by 5×5 in the bench press using 170 lbs.

For the chins I warmed up with 7 reps body weight, then 10 lbs, 25 lbs, 35 lbs, 45 lbs x 3 reps with each weight, and 57.5 lbs for 3 sets x 3 reps.

The bench I do 135 x 5, 155 x 5, and then 170 lbs for 3 sets x 5 reps. I laugh a little cause this is baby weight except I am only 161 lbs so this is a totally more then I weight. I should be able to do 5 reps with 225 lbs at this weight. In order to go up to 275 lbs I will have to get a little bigger.

Back, Chest

55 lbs wide grip hammer chins and 5×5 bench with 165 lbs. Current body weight is 161 lbs.

For the chin ups I warmed up by doing 7 reps with my bodyweight, then 25 lbs for 3 reps, and then 35 lbs for 3 reps before going to my top weight of 55 lbs for 7 sets x 3 reps.

As the weight gets heavier I will lower the number of work sets by adding additional warm up sets. For example, 10 lbs, 25 lbs, 35 lbs, 45 lbs, and jump to 65 lbs for maybe 5 sets. I will figure it out as I go.

In the bench press the weight is bouncing for me. I am going 5 x 5 with my body weight. Eventually I would like to get to 5×5 using 275 lbs. I will see how it goes. 5×5 with 225 will be easy.

However, some guys can bench double their body weight….. I don’t think I am big enough. Only 5’8″ and161 lbs. You need big, wide shoulders to bench heavy. I am a skinny person so it is just not going to happen.

Back, Chest

7 sets x 3 reps wide grip chins followed by 5×5 bench press using 160 lbs.

The first set of chins are done using 25 lbs, then the second set with 35 lbs, and the last five sets with 52.5 lbs. I also do a quick warm up for 7 reps using bodyweight only before adding any weight.

Back, Chest

10 sets x 3 reps wide grip chins using 50 lbs attached to my belt. I did benches in the evening using 155 lbs for 5×5.

I can’t touch my Adam’s apple on the third rep of each set using 50 lbs. This is fine as it is called a chin up and now that the weight is getting heavier I am forced to use a regular range of motion.

I don’t train abs so my abs are really taking a shit kicking right now. That is a lot of weight around my waist and the abs have to support it. I also woke up with a sore lower back one day. My body isn’t used to having a large weight attached to my waist. It will take time to adapt.

The good news is I can feel the muscles working especially the biceps right now. I love the feeling and feel macho. I know for sure I will be able to get past 100 lbs for single reps for sure. I will keep going this time and won’t stop. I think I have a 150 lb chin in me within the next 6 months. I can feel it!

In the bench press the weight is bouncing. I could barely feel the muscles and then bamb the set was done. 5 reps is easy. Going to keep adding 5 lbs a workout for at least 3 months straight.

Chest, Back

10 sets x 3 reps wide grip chins with 47.5 lbs attached to my belt followed by bench press for 5 x 5 using 150 lbs. My bodyweight today is 163 lbs.

I also found my bounce in the bench press so I am just going to rip it. I project 275 lbs 5 x 5 but will vision 315 lbs.

The weight I am benching today is submaximal maybe 40 %. As mentioned I am 40 years old and will be doing this slowly and will creep up in weight 5 lbs a workout.

Chest, Back

10 sets x 3 reps wide grip hammer chins with a 45 lb plate strapped to my belt. Followed by 5 sets x 5 reps bench press using 145 lbs. Light Weight Baby! Lol. No that wasn’t Ronnie Colemam it was just a bad joke about my baby weight bench press.

However, I am nearing my bodyweight and pressing this overhead is no problem. How many bitches can say they can press their body weight over their head. Not many!

So what I am doing here is relearning the movement and starting from scratch. I am doing a bodybuilders style bench press and think I may have found my rhythm today. The weight bounced and felt easier to press like a feather.

This can also result from dropping from the 100 reps I used to do to 25. Obviously that was a huge decrease in volume but nevertheless I will move up slowly in weight.

I am also visualizing an old black and white workout chart I used to have by York about 20 years ago. This is the workout I did back then. I am taking a trip into the past each workout.

The muscle memory is coming back and I even started remembering the time spent in the gym back then  as well as my old training goals and programs. It is the weirdest fucking thing ever. Blast from the past when you start doing something long ago and it comes back to you.

Chest, Back

10 sets x 3 reps wide grip hammer chins using 42.5 lbs attached to my belt followed by 5 sets x 5 reps in the bench press.

I decided to mix my program around and dropped the reps in the bench press. As exciting as German volume training is it has run its course and is boring for me right now. Plus it is excessive. I was only using 135 lbs and will start from there adding 5 lbs a workout until it gets challenging. When that happens I am going to quit. Last time I did 5 x 5 with around 240 lbs but not sure if I want to go bench crazy.

What I really want to do is get that rhythm back I once had in the bench. I live chins but hate the bench right now.  I need to go back in time and figure out what went wrong.

Tucking in the elbows… lol. Big mistake. Leads to dependence on triceps and doesn’t built the front delt require to hold a big weight. I want to try more of a bodybuilders style bench press and reinvent it for myself and hope to find that rhythm I once had. That bounce.

Right now I got that bounce in my chin ups like a little blessing from God. I love the way the bar feels in my hand and I love to rip. I can crush a 45 lbs player on the chin to the Adam’s apple and hold it there for 10 seconds. How do you like dem apples?

So lol I did 5 x 5 with only 140 lbs. That is ok cause 5 lbs a workout doesn’t take long to add up. I can jump right up to 185 lbs and start there by I am 40 years old and I prefer letting my joints adapt to the weight slowly. I will be at 240 lbs soon enough, max out, get frustrated, and quit like I always do.

At that point it doesn’t matter just as long as I set a new personal best. If that was achieved I pick a different exercise to focus on. This is similar to the training principle of specialization. In order to continuously drive the body forward you simply can’t build everything at once. You need to focus on one area at a time in order to surpass the physiological limitations of progressive adaptation.

Chest, Back

10 sets x 3 reps wide grip hammer chins using 40 lbs attached to my belt followed by 10 sets x 10 reps speed bench press.

For the Chins I like to do one ser with 25 lbs and then the other nine with regular weight rest/pause style. This way I can do a few sets each time without reloading my belt. For example, I will do three sets and take off the weight so u can either have a smoke or a Pepsi before continuing.

This makes for unusual rest breaks but it allows me to recover from the shorter rest periods when I have the weight attached to my belt. I mean come on… do you really want to have the fucking weight attached to your belt for all ten sets. I find it hard to move around with it on as the weight is so clumsy attached to the belt.

Rest/pause is a high intensity technique. Right now I am at half weight but as I near 80 lbs for triples how I maneuver around with this weight attached to my 32 inch belt becomes increasingly difficult.

I plan on breaking my old personal record of 100 lbs and maybe push for 120 to 150 lbs.

As a result, I am not focused on the benc press right now. The chest, anterior delts, and triceps are antagonistic muscles used in the chin so a certain degree of balance will actually help improve the chances of reaching my goal.

In fact I think since I haven’t trained in six months I am gaining again like a beginner so who knows what the limit will be this time around. Last time I was able to do 17 reps with 40 lbs in 60 seconds. This is up their with the world record.

I am also not sure what to do about my bench press. I need an exercise that can allow me to cheat and there is no forgiveness in the bench press. If you don’t have a spotter or bands you won’t get far.

Everything I do is raw so I have no interest in bands. I thought about dropping from 10 x 10 to 5 x 5 and use a heavier weight??? I wish I knew!

I used to do this fucked up partial bench press similar to a spotto press back in high school and could add 5 lbs a week for months maybe even half a year. The only difference was the movement was ballistic and I could find a rhythm and just pump the shit out of it rep after rep after rep.

I was benching 250 at 150 which is good for a little dude 5’8″ so something I was doing back then worked. I wish I never stopped so this Tim around once momentum is gained I know to continue regardless of what other people say.

Idea: I could try pressing overhead again using a reverse grip. After all I can cheat lots so getting the weight into this position shouldn’t be too hard. The upright row works well too but I stopped since it overlaps with the chins trying my biceps out and the bench press because of the front delt. Plus I need to do a pushing movement for the former idea is better.

Chest, Back

Chins, chins, chins up to 37.5 lbs now for 10 sets x 3 reps with the weight attached to my belt. Then 10 × 10 in the bench press with a buck thirty five for speed.

At the end of the workout I did 1 set x 30 reps of close grip underhand grip chins and my abs are still sore a week later. It is funny how I adapted to using a weight but then doing high reps without the weight and my abs couldn’t handle the secondary stress.

Chest, Back

10 sets x 10 reps of speed bench press with 135 lbs followed by 10 sets x 3 reps wide grip hammer chin ups with 35 lbs attached to my belt.

At the end of my chins I did an 11th set using an underhand grip for a quick 7 reps. I am creeping up slowly in weight but my capacity is to do 100 plus pound chins.

I have only ever missed a few reps in this exercise. I seem to be able to add 2.5 lbs each workout for months on end with minimal challenge. It is almost like the body doesn’t know how much it is lifting so adding a pound isn’t noticeable.

Your bodyweight can also change day to day depending on your diet and other factors so I think it is natural not to notice a small increase in a bodyweight exercise.

For example, men in the military don’t have their work load modified or adapted if the gain a few pounds. They go through the regular training year after year with no concern of minor weight changes affecting calisthetic performance.

In contrast adding 5 lbs to your bench press or barbell curl is completely noticeable. You are moving a weight compared to moving yourself.

What I am saying is a heavy ass calisthetic exercise such as weighted dips, chins, and even push ups can add muscle, power, and strength in a completely unique way compared to traditional resistance exercises.

I have seen this done many times. One example is of an obese man that started training this way using a special vest he purchased where he could place small metal plates into various pockets of the vest and wear it almost like a shirt.

When I saw this guy he had huge guns and was ripped to shreds. He would run around the gym going laps and then jump on the chin bar and invert himself, do dips, chins, hanging leg raises, and etc. The trick was to wear this vest around throughout the entire day and also increase the weight on it while he was actually doing his regular workouts.

It is totally unique but it is better then doing for deadlifts, squats, and bench presses. If you are going to train natural like me you are forced to think outside the box. If you know anyone who can do 100 lb plus chins without PEDs let me know. I can and I think the reason is hidden in this type of training.

Put this to the test. If you are a big guy start with low reps and lots of sets. Add weight next workout to your belt rather then increase the reps.

And if you are a small person place a small 2 lbs dumbbell in your pocket or backpack when you chin and see if you even notice. If you don’t then repeat. Keep adding 2 lbs each workout. Your body won’t notice a small change like this for a long time.