New Year Workout Accountability 2018

[Snacks]

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.

I'm in the same boat.
I love swimming and it has given me a lot of tone, but it is really annoying to have to deal with all of the people "exercising" in the pool. Typically it involves an older person walking up and down the pool lane.

[Low Fence]

Shoulders & cardio this morning

[rtp]

Legs and abs today....Im toast.

[Muskles]

DB crossover lunges. 3 x 12 each leg.
DB forward step ups. 3 x 12 each leg.
One arm DB rows. 3 x 12 each arm.
DB curl and press. 3 sets to failure.
Mini box upper body step-ups. 3 sets of 20.
Shoulder DB "L" raises. 3 sets of 12.

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[150class]

New Year Workout Accountability 2018

Back and 16 freaking 50 yard sprints today.

After the 200 hyperextensions my lower back was having none of Ab’s Lol



I added Mch Rows 15x15x12x12x10
And Mch Reverse Single arm lat pull downs 12x12x10x10

[icetrauma]

Late entry but got it done early yesterday am. Treadmill warm up. 35 min ladder on treadmill followed by 5 balls out sprints for 45-60 sec and just enough time to recover in between. Finished up with rotator cuff, KB over head static hold and shoulder breakers.

[Chew]

Late one for me last night. Going hunting today through monday so dont when I'll hit it again.

[Hart8]

3 hr sesh last night.Broccoli,and skirt steak followed.Keep killin em guys!

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[150class]

Screw an off day

Arms, abs, and stairs

[Muskles]

Screw an off day

Threw in a X stretch today. I've gotten stiff since the last time I've done it or yoga.

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[silentstalker92]

cardio for me is deadlifting 225lbs like 20 times. it will have you breathin pretty good

[silentstalker92]

Screw an off day

Arms, abs, and stairs

you do realize your muscles need rest to rebuild repair and to grow right?

[150class]

New Year Workout Accountability 2018

you do realize your muscles need rest to rebuild repair and to grow right?

Absolutely sir. Plan I’m doing is a 7 day plan where you have 6 days off of rest per muscle group.

I’m changing it up where I do arms twice a week with a 3 day rest in between rather then just once.

Also Monday may be a rest day due to a full day of traveling to head to dallas and back.

Today’s work out plus:
Shoulder Height Cable Curls /// Cable Tri Kickback
Cable ez bar Curls alternating Wide and Narrow grip /// single arm cable Tri ext
Both were similar sets and reps as the others.



Tacked on Abs:
Parallel bar leg lifts 3x20 and floor leg lifts 2x20
Floor sit ups 5x20
Decline Sit up 3x20 and Decline Russian twist 2x30
Planks 4x30 secs

30 mins of stair master upper end moderate pace

[silentstalker92]

Absolutely sir. Plan I’m doing is a 7 day plan where you have 6 days off of rest per muscle group.

I’m changing it up where I do arms twice a week with a 3 day rest in between rather then just once.

Also Monday may be a rest day due to a full day of traveling to head to dallas and back.

Today’s work out plus:
Shoulder Height Cable Curls /// Cable Tri Kickback
Cable ez bar Curls alternating Wide and Narrow grip /// single arm cable Tri ext
Both were similar sets and reps as the others.



Tacked on Abs:
Parallel bar leg lifts 3x20 and floor leg lifts 2x20
Floor sit ups 5x20
Decline Sit up 3x20 and Decline Russian twist 2x30
Planks 4x30 secs

30 mins of stair master upper end moderate pace

very nice. Wasn't sure if it was sarcastic or not lol. I have become addicted to doing HIIT training especially on the stair climber. Legs get to feeling like jello quick. *High intensity interval training

[icetrauma]

Dropped sets to 7x2 on cleans and upped the lbs.

Cleans 7x2
Squats 10,8,8,6,6 pyramid

Super sets 4x10
HS Incline Press/Hammer Curls

3x10
HS Decline press/DB Curls
Seated cable flyers/Machine Preacher Curls

Back Extensions 3x10
Dead Bug abs 3 sets