Metaldrummer's Journal

[metaldrummer]

Wednesday July 22

Foam rolling back/hams and dislocates

Deadlifts

135 x 5
205 x 5
225 x 4
255 x 3 left over right under
255 x 3 right over left under
275 x 2 left over right under
275 x 2 right over left under
205 x 8 + 1 (To rack)

More foam rolling back/hams/quads, dislocates and chest stretch

Total time: About 40mins
Bodyweight: 145? 146? Don't remember.

Nice little deadlift session.

[metaldrummer]

Friday July 24

Foam rolling back/hams, dislocates and Cuban press (10's x 8)

OHP

Bar x 8
65 x 6
95 x 4
110 x 4
110 x 4
115 x 1 (Misloaded bar)
120 x 1
125 x 1

Low Box Squats

65 x 6
95 x 6
135 x 4
165 x 3
175 x 3
185 x 3
195 x 3
155 x 6
Bar x 4 (To stretch)

DB Rows

70 x 8
70 x 8

Lat Pull-Downs

9 Setting x 6
10 Setting x 6 (Current 6rm)
10 Setting x 6

Workout Ball Crunches

x 30, x 20

More foam rolling back/hams/quads, dislocates and chest stretch

Total time: About 1hr 50mins
Bodyweight: 147.5lbs

Hadn't done box squats in forever so I thought I'd try them again. Felt pretty good so I think I will add them to my arsenal. I do them fully sitting down and breaking the posterior chain so they should help with my explosiveness out of the hole in regular squats. Also hit 125 fairly easy for ohp. I probably was good for 130 but decided to leave with more in the tank.

[metaldrummer]

Monday July 27

Upper/Lower

Foam rolling back/hams and dislocates

Bench

Bar x 16, x 16
65 x 8
95 x 6
135 x 3 paused
155 x 3 paused
165 x 2 paused
185 x 1 (Tied current 1rm, probably had another 10lbs.)
155 + Band x 3 paused

Seated DB Shoulder Press

55s x 5 (Current 5rm)
50s x 6

Assisted Pull-Ups

5 Setting x 8

Squats

65 x 6, x 6
95 x 6
135 x 5
165 x 3
185 x 2
205 x 2
225 x 4 (Tied current 4rm)
185 x 6

DB Shrugs

65s x 10
65s x 10

DB Curls

40s x 6
40s x 6

Supersetted with...

V-Bar Push-Downs

9 Setting x 6
9 Setting x 6

More foam rolling back/hams/quads, dislocates and chest stretch

Total time: About 1hr 40mins
Bodyweight: 147lbs

Good workout... I've pretty much caught back up with where I was at before I missed 2 weeks. My bench 1rm felt easier than last time tho. I should have 205 soon.

[metaldrummer]

Wednesday August 29

Foam rolling back/hams and dislocates

Deadlifts

135 x 5
205 x 5
225 x 3
255 x 1 left over right under
275 x 1 right over left under
225 x 6 double overhand (Probably had 8)

DB Rows

70 x 8
70 x 8

Workout Ball Crunches

x 30, x 20

More foam rolling back/hams/quads and dislocates

Total time: About 1hr
Bodyweight: 147lbs

Friday August 31

OHP

Bar x 8
65 x 6
95 x 4
120 x 1
130 x 1 (Matched current 1rm)
95 x 6

Squat

95 x 6
110 x 6
130 x 6
165 x 6

Lat Pull-Downs

9 Setting x 8

Total time: ? ? ?
Bodyweight: 147lbs

[metaldrummer]

Haven't lifted in 3 weeks... Too much partying this month. Looking to get back to it tomorrow tho.

[metaldrummer]

Wednesday March 30

Upper/Lower

Foam rolling back/hams and dislocates

Bench

Bar x 16, x 16
65 x 8
95 x 6
115 x 6

OHP

65 x 6
85 x 5

Assisted Pull-Ups

5 Setting x 6
6 Setting x 5

Squats

65 x 6
95 x 6
135 x 5
135 x 5

DB Shrugs

50s x 12
50s x 12

V-Bar Push-Downs

6 Setting x 8
6 Setting x 8

DB Curls

30s x 8
30s x 8

Workout Ball Crunches

x 25

More foam rolling back/hams/quads, dislocates and chest stretch

Total time: About 1hr 20mins
Bodyweight: 137lbs

Wow... First time back in the gym since about 8 months ago. I think I went ONCE in August last year but I'm not counting that. I really need to ease back in, so the weights are probably gonna be pretty much warm-up weight for some time.

*Also, the last two previous workouts posted before this were from July of last year, not August.

[aarsen]

wow, your still alive. 137 lbs, what was your heaviest you weighed?

[metaldrummer]

Yup, I'm alive lol. I peaked out at almost 180lbs about 4 or 5 years ago @ 5ft 7. Things went downhill since then.

[metaldrummer]

Started working out again after essentially year off. I ain't dead yet.

[metaldrummer]

Anyone still here?

[Ryan]

I poke my head in the door here and there, but I am the only one.

[metaldrummer]

Mar 14, 2023 11:02:09 GMT -5 Ryan said:

I poke my head in the door here and there, but I am the only one.

Oh Shoot, I wasn't expecting anyone at all to reply to this. What's up? Are there any other forums that are more active?

Sooo, judging by this journal it's been almost 7 years since I had last set foot in a gym prior to the other day. Lots of dark times in those 7 years but I guess I'm at a place where I'm ready to start training again. Life still sucks but I guess I might as well try to get stronger again and try to lose this gut. There's a gym with a smallish weight room about a mile from where I live now but it has pretty much everything I need. I'm probably going to join but right now I'm testing it out a few times paying by the day. With that said, this is my first "real" workout in 7 years. The only thing I've really done in the time period is riding my bike which I was pretty happy with this last summer (28 miles in 2 hours or so).

March 16 2023

Dislocates

Bench

Warmed up with bar

85 x 8

105 x 8

115 x 8

OHP

Warmed up with bar

65 x 6

85 x 5

85 x 5

Box Squats

Bar x 8

95 x 6

95 x 6

95 x 6

Assisted Pull-ups

12 Setting x 7

11 Setting x 6

11 Setting x 6

Shrugs

50s x 8

60s x 8

V-Bar Push-downs

8 Setting x 8

9 Setting x 6

11 Setting x 1 lolz

9 Setting x 6

6 Setting x 6 drop set

Supersetted with...

Dumbell Curls

35s x 7

35s x 4 lolz

Biceps were done for at this point from the pull-ups which I'm not used to at all.

Cardio

Recumbent Stationary Bike

10 or so minutes on the 14 setting for resistance.

Burned around 110 calorie and went 2.5 miles or so.

Peak heart rate got up to around 170-174.

Warmed down on the 12 setting.

I also biked a mile both ways to the gym.

Body weight: 158.8 lbs

Total time: About 2 hours

[Ryan]

Welcome back. To be honest, I haven't really looked for any other forums recently. Not a strong need for me.

I check back here periodically, sometimes to view my old training log (just to give my current training perspective or direction), other times looking at the stray other thread of old buddies just for sake of nostalgia, or to see if any new lifters need any pointers/help.

This forum died a slow but steady death starting 2010 when the Raw Federation built their FB page. As the years passed, fewer lifters came here to log or chat, and just went to the FB page instead. There was still a group of 4-5 consistent contributors and periodic newbies who'd come through this forum, until about 3-4yrs ago when this site more or less breathed its last breath. Since then, there really hasn't been anyone new who's actually posted, and only a handful of old vets who might have just made a post or three and then left again.

As for me, I still train 3-4 days a week and also compete when I can, but being nearly 48, I spend as much time recovering from one one injury and preventing another as I do progressing. lol. On the positive side, when COVID hit, I threw away the commercial gym membership and built a garage gym. Just a Rogue rack, titan bench, good Ohio power bar and about 650lbs of plates (10yrs too late btw - best investment of ~$3500 I have ever made).

I document all my training on my personal calendar rather than an external site or forum, which is why my own log here looks stale.

All that said, let me know if you need any help, whether motivational or strategy or even just accountability. Happy to check back here as needed.

Glad you're back training, because making a commitment to something that's difficult physically and mentally, like resistance training, tends to have positive spillover to other aspects of life, so whether it's powerlifting, bodybuilding, or just general fitness, stick with it and pat yourself on the back for just deciding to get back into it in the meantime. Seriously. It's a decision most people shy away from making, ever.

[metaldrummer]

March 24th 2023

Dislocates x 8, x8

Bench

Bar x 12

65 x 8

85 x 6

105 x 6

115 x 6

125 x 6

Seated DB Shoulder Press

(Back all the way upright)

45's x 5

45's x 4 + 40's x 2 lol

Squats

Bar x 6, x 6

85 x 6

105 x 6

125 x 6

125 x 6

105 x 6

Assisted Pull-ups

11 Setting x 6

11 Setting x 4 + 12 setting x 5

15 Setting x 5

DB Rows

60 x 6

60 x 8

V-Bar Push-downs

10 Setting x 6

9 Setting x 7

9 x 6 + 3

Supersetted with...

DB Curls

35's x 4 lol

30's x 6 (This was about to failure after assisted pull-ups. lol)

25's x 6

DB Shrugs

60's x 6

50's x 8

50's x 8

45's x 8

Cardio

Recumbent Stationary Bike

10 minutes or so on the 14 setting for resistance.
Burned around 110 calories and went 2.55 miles.
Peak heart rate got up to around 168.
Warmed down on the 12 setting for 1 or 2 minutes.

Also biked a mile both ways to the gym so about 4.55 miles total.

Body weight: 158.4 lbs

Total time: About 2 hours

[metaldrummer]

Mar 23, 2023 11:05:38 GMT -5 Ryan said:

Welcome back. To be honest, I haven't really looked for any other forums recently. Not a strong need for me.

I check back here periodically, sometimes to view my old training log (just to give my current training perspective or direction), other times looking at the stray other thread of old buddies just for sake of nostalgia, or to see if any new lifters need any pointers/help.

This forum died a slow but steady death starting 2010 when the Raw Federation built their FB page. As the years passed, fewer lifters came here to log or chat, and just went to the FB page instead. There was still a group of 4-5 consistent contributors and periodic newbies who'd come through this forum, until about 3-4yrs ago when this site more or less breathed its last breath. Since then, there really hasn't been anyone new who's actually posted, and only a handful of old vets who might have just made a post or three and then left again.

As for me, I still train 3-4 days a week and also compete when I can, but being nearly 48, I spend as much time recovering from one one injury and preventing another as I do progressing. lol. On the positive side, when COVID hit, I threw away the commercial gym membership and built a garage gym. Just a Rogue rack, titan bench, good Ohio power bar and about 650lbs of plates (10yrs too late btw - best investment of ~$3500 I have ever made).

I document all my training on my personal calendar rather than an external site or forum, which is why my own log here looks stale.

All that said, let me know if you need any help, whether motivational or strategy or even just accountability. Happy to check back here as needed.

Glad you're back training, because making a commitment to something that's difficult physically and mentally, like resistance training, tends to have positive spillover to other aspects of life, so whether it's powerlifting, bodybuilding, or just general fitness, stick with it and pat yourself on the back for just deciding to get back into it in the meantime. Seriously. It's a decision most people shy away from making, ever.

Cool, thx for the info and encouragement. It looks like for the time being I'll probably only be posting here once every 5 days or so because I was literally suffering from doms and sore for 4-5 days after my first real workout. On the off days I'll be cycling here and there but hopefully the more I keep going the terrible doms will go away. lol Other than that, I'm actually feeling pretty motivated but if you want to follow my journal you're more than welcome and any advice also, because as I said, it's been like literally 7 years. I can't believe I used to have a 235 bench, 305-315 squat and 375 dead at like 175lbs, but maybe I'll eventually get back up there if my torn up body allows me to.

[metaldrummer]

March 31th 2023

Dislocates x 8, x8

Bench

Bar x 8, x 8
65 x 8
95 x 6
115 x 6
125 x 6 (Not sure if this was 5 or 6. Brain not working today.)
125 x 6 (Same for this set. lol)

Seated DB Shoulder Press
(Back all the way upright)

50's x 3
45's x 5

Squats

Bar x 10 or so
65 x 6
95 x 6
135 x 6
145 x 6
155 x 6

Assisted Pull-ups

11 Setting x 6
11 Setting x 5 or 6?
13 Setting x 6

DB Rows

60 x 5

50 x 5

55 x 6 (This was about the right weight after pull-ups.)

V-Bar Push-downs

10 Setting x 8
9 Setting x 8? (I'm not sure what I did here. Too many things I was supersetting. lol)

Supersetted with...

DB Tricep Extensions

(Behind head, standing.)

30 x 9 right side, 30 x 6 +3 left side lol

25 x 8

DB Curls

40's x 2 (Too much. lol)
35's x 4

30's x 6

25's x 2 (Pretty sure this was about failure for my biceps. lol)

Body weight: 158 lbs

Total time: About 2 hours

[metaldrummer]

March 31th 2023

Cardio

Biked about 10.7 miles with a 9 lb gym bag on my shoulder. lol Actually biked over to the gym because I was planning on using the recumbent bike, but apparently they close at 5 on Sundays.

Calories burned: Around 481

Shoulder Flys

15's x 8

15's x 8

15's x 8

DB Cuban Presses

15's x 6

15's x 6 + 6 Shrugs

15's x 7 + 6 Shrugs + 8 Curls

15's x 4

Body weight: 159 lbs

[metaldrummer]

April 5th 2023

Dislocates x whatever lol

Standing BTN Presses

Bar x 8
65 x 6
85 x 6
85 x 3
80 x 5
65 x 6

Deadlifts

(Double overhand unless otherwise noted.)

135 x 6

185 x 6

185 x 5

225 x 0 (Started to get it but my grip isn't strong enough for double overhand.)

225 x 1 (Right over left under)

225 x 1 (Left over right under)

185 x 5

Supersetted (sort of lol) with...

Leg Press

(All full depth, stopping before my back starts rounding too much. Pounds are how much the plates weigh I put on.)

90 x 8 (Warm-up)

180 x 6 (Warm-up)

230 x 6

270 x 6

320 x 6

360 x 8

410 x 10

I could've started heavier with these, but I didn't have a good idea on how much weight I could do on the type of machine it was. Either way, 5 plates is probably the most I would go up to per side until I get stronger.

Leg Extensions

85 x 6

85 x 6

Just messing around with these to see how they felt on my bad knees. I'm not sure it's something I'll use or not. If I do I don't think it's something I'd go super heavy with.

Assisted Pull-ups

10 Setting x 6
10 Setting x 5
11 Setting x 6

This was already a bit of an improvement. I almost was able to do a body weight pull up as well but couldn't quite lock it out at the top. Anyone else probably would've counted it, but it's real close. lol

Shoulder Flys

15's x 6

DB Front Raises

20's x 6

More dilocates

Cardio

Recumbent Stationary Bike

13 or so minutes on the 16 setting for resistance.
Burned about 135 calories and went 3.35 miles total.
Peak heart rate got up to around 162.
Warmed down on the 14 setting for 1-2 minutes.

Also biked a mile both ways to the gym so about 5.45 miles total.

Body weight: 159.2 lbs

Not the direction I'm trying to go weight wise, but I probably drank too much sugary Shoot the previous 2 days. Ideally I'd like to get down to about 150 and then go from there, although if I just leaned out and stayed at the same weight I'd be ok with that too. I'm not sure how probable it is that I get totally ripped when I still drink 8 drinks daily but I guess we'll find out. Trying to not overthink things too much, and still feeling things out.

Total time: About 2 hours

[Ryan]

Apr 6, 2023 4:08:57 GMT -5 metaldrummer said:

April 5th 2023

Dislocates x whatever lol

Standing BTN Presses

Bar x 8
65 x 6
85 x 6
85 x 3
80 x 5
65 x 6

Deadlifts

(Double overhand unless otherwise noted.)

135 x 6

185 x 6

185 x 5

225 x 0 (Started to get it but my grip isn't strong enough for double overhand.)

225 x 1 (Right over left under)

225 x 1 (Left over right under)

185 x 5

Supersetted (sort of lol) with...

Leg Press

(All full depth, stopping before my back starts rounding too much. Pounds are how much the plates weigh I put on.)

90 x 8 (Warm-up)

180 x 6 (Warm-up)

230 x 6

270 x 6

320 x 6

360 x 8

410 x 10

I could've started heavier with these, but I didn't have a good idea on how much weight I could do on the type of machine it was. Either way, 5 plates is probably the most I would go up to per side until I get stronger.

Leg Extensions

85 x 6

85 x 6

Just messing around with these to see how they felt on my bad knees. I'm not sure it's something I'll use or not. If I do I don't think it's something I'd go super heavy with.

Assisted Pull-ups

10 Setting x 6
10 Setting x 5
11 Setting x 6

This was already a bit of an improvement. I almost was able to do a body weight pull up as well but couldn't quite lock it out at the top. Anyone else probably would've counted it, but it's real close. lol

Shoulder Flys

15's x 6

DB Front Raises

20's x 6

More dilocates

Cardio

Recumbent Stationary Bike

13 or so minutes on the 16 setting for resistance.
Burned about 135 calories and went 3.35 miles total.
Peak heart rate got up to around 162.
Warmed down on the 14 setting for 1-2 minutes.

Also biked a mile both ways to the gym so about 5.45 miles total.

Body weight: 159.2 lbs

Not the direction I'm trying to go weight wise, but I probably drank too much sugary Shoot the previous 2 days. Ideally I'd like to get down to about 150 and then go from there, although if I just leaned out and stayed at the same weight I'd be ok with that too. I'm not sure how probable it is that I get totally ripped when I still drink 8 drinks daily but I guess we'll find out. Trying to not overthink things too much, and still feeling things out.

Total time: About 2 hours

How tall are you?
What are your goals?

[metaldrummer]

April 7th 2023

Cardio

Biked 28 miles in about 2 hours.

Foam rolled back, hamstrings and quads which was a bit brutal since I literally haven't done that since I stopped working out. lol

Bodyweight:158.8 lbs

According to this I burned at least 1200 calories biking and averaged about 14 mph...

www.omnicalculator.com/sports/calories-burned-biking?c=USD&v=input%3A0%2Cyour_weight%3A158.8!lb%2Ctime%3A120!min%2CMET%3A8%2Cbiking%3A126359068&fbclid=IwAR1OCqPsle3QRdaVO7hHFu6RKmIS-vgQ3dfVSh37QqbVzDUnsjiclWu6p6M

[metaldrummer]

Apr 6, 2023 8:54:26 GMT -5 Ryan said:

How tall are you?
What are your goals?

I'm 5 '7 on a good day.

As far as my goals, short term is just to get stronger and leaner and increase my cardio and leg endurance for biking, which is already happening. Long term I guess would be to get back to where I was at my peak, but I want to be well rounded. Also my goal is to not injure myself because that Shoot sucks. lol

Oh, I'd also like to be averaging around 16 mph biking. It's harder because I'm on a mountain bike. lol

[metaldrummer]

April 7th 2023

Dislocates

Bench

Bar x 10
65 x 8
95 x 6
125 x 5
135 x 5
155 x 3 (Current 3rm)

OHP

Bar x 8

65 x 6

85 x 5

95 x 4 (Current 4rm)

BTN 75 x 5 (Did this fairly wide with my ring finger on the outer ring.)

Squats

65 x 8
95 x 6
125 x 4
145 x 4

165 x 4

175 x 4

135 x 4

Bar x 4

85 x 4 (Wanted to get a good stretch.)

Assisted Pull-ups

9 Setting x 6
10 Setting x 5
12 Setting x 6

V-Bar Push-downs

10 Setting x 8

11 Setting x 6

10 Setting x 8

Supersetted with...

DB Tricep Extensions
(Behind head, standing.)

30 x 8 right, 30 x 6 + 2 left

25 x 8 right, 25 x 7 + 1 left

And...

DB Curls

40's x 5
35's x 6

25's x 8

DB Shrugs

60s x 8

55s x 8

Also messed around with some overhead squats with just a pvc pipe. I think something I might try is some static ones from the safeties set high if I'm flexible enough.

Cardio

Recumbent Stationary Bike

1 mile, 41 calories. Didn't have much time left.

Body weight: 159.2 lbs

Total time: About 2 hours

[metaldrummer]

April 13th 2023

Cardio

Biked 28 miles in about 2 hrs.

Bodyweight: 156.8 lbs

Not technically lifting, but some good cardio and burning of calories. lol I'm happy that my weight is down 2 lbs from 5 days ago. Good motivation to be strict with my diet. Planning on at least deadlifting tomorrow and then taking the weekend off besides maybe some cardio.

[metaldrummer]

April 14th 2023

Dislocates/OHP BTN and in front with bar

Deadlifts

(Double overhand unless noted.)

135 x 8

185 x 4

205 x 4

225 x 1 double over, + 1 right over, + 1 left over

255 x 1 right over

205 x 4

205 x 4

135 x 6, x 2

Leg Press

(Mostly did this just to get a good stretch in my quads.)

180 x 8?

180 x 8

180 x 8

DB Rows

60 x 8

60 x 8

60 x 8

Close Grip Bench Press

95 x 6

115 x 6

125 x 5

V-bar Push-downs

12 Setting x 4 (This was probably a bit much. There's actually only 3 more settings lol.)

11 Setting x 8

11 Setting x 7 + 1

Supersetted with...

DB Curls

40's x 3 (A bit too much after deads I guess.)

35's x 6

30's x 8

Cardio

Recumbent Stationary Bike

2 miles/80 calories on the 16 setting and then .4 miles?/20 calories or so more on the 14 setting.

More foam rolling back/hams at home later. Apparently I've re-aggravated an old injury because something is pulled in my back. I've felt it before I even started working out again, but now I really feel it.

Body weight: 158 lbs

Total time: About 2 hours

[metaldrummer]

April 18th 2023

Dislocates

Bench

Bar x 8
65 x 6
95 x 6
125 x 5
145 x 4
155 x 1 (Felt heavy today.  )

135 x 4

Seated DB Shoulder Press

(Warmed up with BTN barbell press with bar x 6.)

55's x nope

45's x 5

45's x 5 (Couldn't get the 6th.)

Squats

65 x 6
95 x 6
125 x 4
155 x 3
165 x 4
175 x 3
185 x 2
195 x 1 (Current 1rm)
135 x 4 (Wanted to get a good stretch/pause at the bottom.)

Bodyweight Pull-ups

x 1, x 1  lol

I'd like to get a little bit higher lockout but I'm counting this I guess.

Assisted Pull-ups

8 Setting x 4
9 Setting x 4
10 Setting x 6 + 2

DB Tricep Extensions
(Standing)

30 x 8 right, 30 x 6 + 2 left
25 x 8 right, 25 x 8

DB Curls

40's x 3 + 35's x 3

25's x 8

DB Shrugs

60s x 8
55s x 10

More dislocates and foam rolling back/hams when I got home.

Cardio

Recumbent Stationary Bike

Just went til they closed on the 16 setting, probably 8 minutes/40-50 calories.

Body weight: 158.4 lbs

Total time: About 2 hours