New Year Workout Accountability 2018

[rtp]

Good job Chew. Tomorrow is back and triceps for me so I will be rowing that same leaky boat.

[Snacks]

Back and triceps and calves.

Seated cable rows
DB kickbacks
wide grip pulldowns
french press
reverse grip pulldowns
wide pulldowns (machine)
cable pushdowns
stiff arm pulldowns
seated close rows
overhead tri extensions
t-bar rows
bent over rows
calf raise machine
seated calf raise

No cardio today.

Legs/abs tomorrow

Looks like a solid day!

[150class]

Chest day

New plan I was talking about earlier..... Partially dying... and sick lol

[150class]

Done and heading to work

DB Chest Flys 15x15x12x12x10xDS (Inc weight with dec reps)
DB Incline Press 15x15x12x12x8 (last one Partial to Full rep) (Inc weight with Dec rep)
Cable Fly Ladders- (5 Low, 5 Mid, 5 high reps)x3=1 set done 4 times SS 12 Pushups
^^^^^Those sucks, I mean they absolutely freaking blew balls^^^^^^^
Smith Incline 4x(10 full, 3 partial, 5 full reps) Same weight
Mch Chest fly 7x12 SS 10 sec chest flex as hard as possible
BB Chest press 15x15x12x12x5 partial+full x 5 partial to full (Inc weight with Dec rep)

25 mins on the stair master lvl 10. Was suppose to do 35 mins but with legs that was all I could do.

Back & Abs tomorrow with sprints

[Chew]

Cable Fly Ladders- (5 Low, 5 Mid, 5 high reps)x3=1 set done 4 times SS 12 Pushups

That was painful just reading that.

[rtp]

I got the row boat out today and superset with triceps and then calves. Did 3 sets of assist weighted pull ups at the end. Row machine and then stretched in the sauna. I tweeked my lower back last week doind dead lifts. Tomorrow is supposed to be leg day. Im probably going to have to go very light on dead lifts and RDLs.

[icetrauma]

Got some much needed sleep today. Feeling better and have more energy.

[Muskles]

Supposed to be a running day. Couldn't find a burst training alternate workout that seemed good, so I made up a chest workout with a body beast twist. Increased weight pyramids.
Incline bench press 15, 12, 8, DS 8.
Flat bench press 15, 12, 8, DS 8.
Decline bench press 15, 12, 8, DS 8.
Combo set close grip bench press to fly 15, 8, 6 (bit off more than I could chew from the start).
Decline push-ups 3 x 10.
Standard push-ups 3 x 10.
Incline push-ups 3 x 10.
I was planning on finishing with diamond push-ups, but I had to finish the last set of standard push-ups on my knees. Decided to call it quits on incline push-ups.

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[Low Fence]

Legs & cardio

[rtp]

Got some much needed sleep today. Feeling better and have more energy.

Amazing aint it?

[rtp]

but I had to finish the last set of standard push-ups on my knees.

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Im glad Im not the only one this happens to!

[icetrauma]

Amazing aint it?

That it is. I work an odd shift,2p-2a, and it can throw things off if, I don’t take a sleep in day as needed. I tend to push it to hard and my slee suffers. Which in turn, makes everything else suffer.

[SabreKiller]

Biceps and triceps today. Superset 4X to failure. The 4th set is strip downs. i love me some stripdowns!

Barbell curl/Weighted dips
Preacher curl/cable pushdown/incline leg raises
Hammer curl bar/overhead cable extension

They had the heater on in the gym today, or so it seemed. I sweat like a stuck pig today.

[Snacks]

Had to sneak a quick one in yesterday so I didn't get to swim but my shoulders are feeling pretty sore today.
Shoulder press:
10x40%
10x50%
5x60%
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5x75%
3x85%
6x95% (Time to go up on max)
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4x10 of dumbell flys
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4x10 @75% Dumbell seated presses
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3x30 @30% Barbell front raises

[SabreKiller]

I wish I had access to an indoor olympic pool. I used the one at the Waco Family Y when I lived there. The best shape of my life was when I would do a 4 day split on weights and cardio on Wednesday. 20 minutes on the elliptical and then hit the pool for speed laps. Down and back as fast as I could. Rest 30 seconds then do it again. I was shredded back then.

The pool at my current gym is only 25 yards long and usually filled with old people.