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  1. #401  
    Mizz Monster millenium girl's Avatar
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    Are you doing stiff legged deadlifts Rhyno?

    Good work as usual.
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    Hard As FU*K HULK!!! rhynoplanet's Avatar
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    Quote Originally Posted by millenium girl View Post
    Are you doing stiff legged deadlifts Rhyno?

    Good work as usual.
    I don't usually do them, I do romanian deadlifts instead on my squat day after squats.
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    Hard As FU*K HULK!!! rhynoplanet's Avatar
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    Quote Originally Posted by StRoNgOnE View Post
    Yea... same dude... I enjoy reading it in the morning..
    Thanks man. Good to hear people like to follow and read along.


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    Hard As FU*K HULK!!! rhynoplanet's Avatar
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    Friday June 8


    Day 4
    Warm up 3 rounds
    -Rotator cuff external rotation 18 reps
    -Rotator cuff internal rotation 18 reps
    -Band pull aparts 18 reps
    -Straight arm band pulldowns 18 reps
    -Band flies 18 reps

    -Bench press (pinky on rings) 45x20, 135x10, 185x5, 225x5, 275x3, ADD 50 lbs chains 285x3x8sets
    -One arm DB row 105x10, 120x12x3sets
    -incline barbell press (3) 45x12, 135x8, 185x8, 225x8, 275x8, 285x8 stopped there because left pec felt tight
    -straight arm Lat pulldown 50x12, 70x12, 80x12
    -incline DB curl (5) 40x10, 45x10, 50x10x2sets
    -tricep cable pushdown 100x10, 110x10, 120x10, 130x10

    3 rounds
    -Glute bridge 20 reps
    -Side leg lifts 25 reps
    -Seated internal hip rotation 10 reps
    -Tactical frog (hold every 5th rep for 20 seconds) 15 reps
    -Stretch Pec 45 seconds
    -Abs green band 45 reps


    Easy bench day but left pec continues to feel tight so stopped incline after 285 lbs. I used a 70 lbs kettle bell on my pec to try and body temper it out. It felt good and seemed to be a bit looser.


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    Hard As FU*K HULK!!! rhynoplanet's Avatar
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    Monday June 11

    Day 1
    Warm up 3 rounds
    -Bird dog 20 reps
    -Seated internal hip rotation 10 reps
    -Side Lying external hip rotation 25 reps
    -Tactical frog (hold every 5th rep for 20 seconds) 15 reps
    -Glute bridge 20 reps

    -Low bar squat 45x8, 135x8, 185x5, 225x5, 275x5, 315x5, 355x5, 395x5, 305x5x2sets
    -Romanian deadlift (no belt) 265x8x4sets
    -Pallof press (reps each side) 25x12, 35x12, 40x12
    -deadbug 20x3sets

    3 rounds
    -Reverse hyper 15 reps
    -Banded Clamshell 15 reps
    -Seated hip internal rotation 10 reps
    -Tactical frog (hold every 5th rep for 20 seconds) 15 reps
    -Groin wall stretch 60 seconds


    Still slowly moving the weight up in squats. The 395 lbs for 5 did not feel heavy at all so that is good. Trying not to reinjure the hip/si/glute or make it worse. SO far it is not getting worse so that is good.
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  6. #406  
    Mizz Monster millenium girl's Avatar
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    Banded clamshell ... For me your log is an "enrich your vocabulary" book. Very inspiring rhyno!
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  7. #407  
    Hard As FU*K HULK!!! rhynoplanet's Avatar
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    Tuesday June 12

    Day 2
    Warm up 3 rounds
    -Rotator cuff external rotation 18 reps
    -Rotator cuff internal rotation 18 reps
    -Band pull aparts 18 reps
    -Straight arm band pulldowns 18 reps
    -Band flies 18 reps

    -Bench press (pinky on rings) 45x20, 135x10, 185x5, 225x5, 275x5, 315x3, 340x1paused, 365x1paused, 385x1paused, 405x1paused, 425x1paused
    -Pull up BWx8, 50x6x3sets
    -Standing strict barbell press 45x10, 135x6, 155x6, 180x6, 200x6
    -chest supported row 180x6, 215x8, 240x8, 265x8
    Super set:
    -Hammer curl 40x10, 50x10, 60x10, 70x10
    -Hammer grip dB skull crushers 40x10, 45x10, 50x10, 55x10

    2 rounds
    -Glute bridge 20 reps
    -Seated internal hip rotation 10 reps
    -Side Lying leg lifts 25 reps
    -Tactical frog (hold every 5th rep for 20 seconds) 15 reps
    -Abs green band 45 reps
    -Stretch pec 40 seconds

    Not a bad day today, went up to 425 lbs on bench and did a competition pause. Left some in the tank as I did not want to push the left pec, it was feeling tight again. I am guessing I could have done something around 435-445 lbs with a pause today. Hoping to hit 200 kg (440 lbs) in competition next weekend.
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  8. #408  
    Mizz Monster millenium girl's Avatar
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    I guess that tightness isn't too serious. Don't force it rhyno, stay safe.
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  9. #409  
    Hard As FU*K HULK!!! rhynoplanet's Avatar
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    Thursday June 14

    Day 3
    Warm up 3 rounds
    -Bird dog 20 reps
    -Glute bridge 20 reps
    -Seated internal hip rotation 10 reps
    -Tactical frog 15 reps
    -Straight arm band pulldowns 18 reps
    -Band flies 18 reps

    -deadlift 225x5, 315x5, 365x3, 405x1, 445x1, 475x1x6sets
    -Safety bar squat (no belt) 70x8, 160x6, 210x6, 275x10x2sets
    -GHD BWx10, 45x10x2sets
    -Pallof press (reps each side) 25x12, 35x12, 40x12
    -deadbug 20x3reps

    3 rounds
    -Banded Clamshell 15 reps
    -Seated internal hip rotation 10 reps
    -Tactical frog (hold every 5th rep for 20 seconds) 15 reps
    -Groin wall stretch 60 seconds


    A nice easy deadlift day. The 475 lbs for 6 singles was easy. Competition is next weekend so wanted to give some rest and be fresh for it.


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