the GAINS thread

[pink grapefruit]

rate my program

A (Tuesday)
Squat:
Warmup:
(Week 1 heavy single @ PRE 8)
1x6 @ RPE 6
1x6 @ RPE 7
1x6 @ RPE 8
1-2x6 @ RPE 6

Competition bench press:
Warmup:
(Week 1 heavy single @ PRE 8)
1x4 @ RPE 7
1x4 @ RPE 8
1x4 @ RPE 9
1-2x4 @ RPE 6

Paused deadlift, 2 count:
Warmup:
1x8 @ RPE 6
1x8 @ RPE 7
1x8 @ RPE 8
1-2x8 @ RPE 6

X (Wednesday)
Hip thrust:
Warmup:
1x10 @ RPE 6
1x10 @ RPE 7
1x10 @ RPE 8
1-2x10 @ RPE 6

Banded hip abduction
1x15 - 1x3
1x15 - 1x3
1x15 - 1x3
1x15 - 1x3
1x15 - 1x3

Ab work:
7-8 mins ab work

B (Thursday)
Paused squat, 2 count:
Warmup:
1x8 @ RPE 6
1x8 @ RPE 7
1x8 @ RPE 8
1-2x8 @ RPE 6

Overhead press:
Warmup:
(Week 1 heavy single @ PRE 8)
1x4 @ RPE 7
1x4 @ RPE 8
1x4 @ RPE 9
1-2x4 @ RPE 6

Pendlay row:
Warmup:
1x10 @ RPE 6
1x10 @ RPE 7
1x10 @ RPE 8
1-2x10 @ RPE 6

C (Saturday)
Deadlift:
Warmup:
(Week 1 heavy single @ PRE 8)
1x6 @ RPE 6
1x6 @ RPE 7
1x6 @ RPE 8
1-2x6 @ RPE 6

Floor press:
Warmup:
1x5 @ RPE 7
1x5 @ RPE 8
1x5 @ RPE 9
1-2x5 @ RPE 6

Highbar squat:
Warmup:
1x10 @ RPE 6
1x10 @ RPE 7
1x10 @ RPE 8
1-2x10 @ RPE 6

Y (Sunday)
Hip thrust:
Warmup:
1x10 @ RPE 6
1x10 @ RPE 7
1x10 @ RPE 8
1-2x10 @ RPE 6

Banded hip abduction
1x15 - 1x3
1x15 - 1x3
1x15 - 1x3
1x15 - 1x3
1x15 - 1x3

Ab work:
7-8 mins ab work

[Mead]

Originally Posted by Patriam1066 [You must be logged in to view images. Log in or Register.]

GAINS where y’all at Mead and Big Jeff. I’m obese now (not really)

still sustaining at around 155lbs +/-

285lb bench
435lb deadlift
460lb leg press full rep
curling 60lb dumbbells again after injuring my right forearm and wrist. forearms still hurts but it's much better
180lb (4x45lb plate) dips x 3.5 almost banged out a 4th rep but was still able to do more than my previous pr
calves and forearms are coming along real nice

I lost some weight due to stress the past couple months at my job but I'm back on track and eating like a beast. I look healthy as fuck. Trying to push for 160-170 and push deadlift/leg press over 500 and bench over 300

[bigjeff100]

Originally Posted by Patriam1066 [You must be logged in to view images. Log in or Register.]

GAINS where y’all at Mead and Big Jeff. I’m obese now (not really)

Patriam my man!!! Still here, haven't stopped puttin in the work! Holdin a solid 150 still. Lotsa summer events, weddings and yada yada throwing my diet off a bit, but yolo! Hope all is well with all the OG gainers! I'll try to post an update photo when i get some time!

[Patriam1066]

Good to hear from you guys. Abs remain elusive. Doing chest today, changing it up and going heavy on decline. GAINS

I’m at 201 lbs; how they fuck y’all at 155

[d3r14k]

This thread has inspired me more than one time to hit the pool. I am not much of a weightlifter, but full body cardio in the water with no joint stress is my bag.

What do you guys do to stay motivated? Make goals? Establish a routine? I would love to work out six times a week but staying focused and finding the time and motivation is always way harder for me than the actual workout. Three times a week is more realistic, but I'd like it to be more.

[Patriam1066]

Originally Posted by d3r14k [You must be logged in to view images. Log in or Register.]

This thread has inspired me more than one time to hit the pool. I am not much of a weightlifter, but full body cardio in the water with no joint stress is my bag.

What do you guys do to stay motivated? Make goals? Establish a routine? I would love to work out six times a week but staying focused and finding the time and motivation is always way harder for me than the actual workout. Three times a week is more realistic, but I'd like it to be more.

Lately I’ve been working out with my Salvadoran daughter in law who is in the best shape of any human I’ve ever seen. I generally try to have a monthly goal to keep myself from becoming a heavy drinker. I’d live at a few dive bars here in Houston if I didn’t have health goals

[bigjeff100]

Originally Posted by d3r14k [You must be logged in to view images. Log in or Register.]

This thread has inspired me more than one time to hit the pool. I am not much of a weightlifter, but full body cardio in the water with no joint stress is my bag.

What do you guys do to stay motivated? Make goals? Establish a routine? I would love to work out six times a week but staying focused and finding the time and motivation is always way harder for me than the actual workout. Three times a week is more realistic, but I'd like it to be more.

The easy answer? Finally meeting my goals is what keeps me motivated.. The gym is a funny place man..

The people who need to be at the gym the most are the people having the least fun and probably have the least motivation..

The people who have already met their goals and look/feelin good are the ones having the best time.. At that point the gym and workouts are easy. When you feel a solid pump.. When you feel and look strong. Your confidence shoots through the roof man. And that's a feeling you want to keep feeling. So you return to the gym the next day, and the next and the next. And the gym is a place you look forward to going to. It's a place for me to get away too.

But for sure when i started my workouts years ago, it was a struggle. Wasn't until i started seeing some serious body changes that the gym became a grand place. Then just like anything else you do over time, a passion developed- I wanted to know more. I wanted to know more science on the foods i eat, i wanted to know more about how a body breaks down food. How muscle builds, how fat burns..

So all in all- My own motivation comes from being patient enough to see changes. Once changes were seen, i wanted more of them. Just something about staring in the mirror while doin some shoulder presses, seeing muscles and veins pop that says to me- "bro, you GOTTA get back in here and do this again tomorrow!!!!"

[Wonkie]

Originally Posted by Patriam1066 [You must be logged in to view images. Log in or Register.]

Good to hear from you guys. Abs remain elusive. Doing chest today, changing it up and going heavy on decline. GAINS

I’m at 201 lbs; how they fuck y’all at 155

they're 5'7"

[bigjeff100]

Originally Posted by Wonkie [You must be logged in to view images. Log in or Register.]

they're 5'7"

I'm 5'8 [You must be logged in to view images. Log in or Register.]

[Thorondor]

6'2" 197