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Old 01-16-2018, 07:22 PM   #201
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Did 25 min on the elliptical, then a circuit workout of arms, back, shoulders, chest.

Still feeling good so did a 12 minute mile on the treadmill. Now using down my heel and having an adult beverage.
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Old 01-16-2018, 07:59 PM   #202
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V-UP Russian twist: to failure.
3 minutes shadow heavy bag boxing.
Ball passes: to failure.
3 minutes shadow heavy bag boxing.
Heels to heaven: to failure.
3 minutes shadow heavy bag boxing.
60 second rest and repeated the circuit.
I think tomorrow is legs again. They're still sore from last week's workouts.

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Old 01-16-2018, 10:05 PM   #203
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Did 25 min on the elliptical, then a circuit workout of arms, back, shoulders, chest.

Still feeling good so did a 12 minute mile on the treadmill. Now using down my heel and having an adult beverage.
Icing not using
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Old 01-17-2018, 03:01 PM   #204
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Currently dying in the middle of legs
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Old 01-17-2018, 03:32 PM   #205
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.8 mile warmup on treadmill, Super Sets for back and triceps, calves, 10 minutes on row machine and then finished with 12 minutes stretching in the dry sauna. About an 1.5 hr total.
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Old 01-17-2018, 03:54 PM   #206
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So have not posted much but I've hit the gym 3x each week. Been using the 5x5 stronglift app on my phone. And on my nonlift days I started doing T25 workout DVDs with the wife. I'm down 6 pounds in two weeks. Been low carb/keto diet. Just 55 pounds left to shed!
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Old 01-17-2018, 03:56 PM   #207
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Anyone ever try the Big beyond belief workout routine?
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Old 01-17-2018, 04:03 PM   #208
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Shatfire that was brutal

Smith Squats (we don’t have a regular squat rack)
Deadlift
Leg press SS/ calf ext
Weighted Lunges
Good mornings SS/ Wall sits (with a 45 plate)
Leg curls SS/ leg ext

All 4x12 and decreasing reps with increasing weight followed by a low weight high rep 5th set


Chest and tris with at least a mile jog in the AM
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Old 01-17-2018, 06:38 PM   #209
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Currently dying in the middle of legs
But did ya puke?


Last nights sleep didn't go well. My son's low blood sugar alarm kept on going off and required a couple of interventions during the am. Hoping to make it home from work at the end of this shift. I'll be driving at 0200.
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Old 01-17-2018, 06:41 PM   #210
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Shatfire that was brutal

Smith Squats (we donít have a regular squat rack)
Deadlift
Leg press SS/ calf ext
Weighted Lunges
Good mornings SS/ Wall sits (with a 45 plate)
Leg curls SS/ leg ext

All 4x12 and decreasing reps with increasing weight followed by a low weight high rep 5th set


Chest and tris with at least a mile jog in the AM
As icetrauma eluded to.....it ain't good unless you see stars or throw up!
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Old 01-17-2018, 06:43 PM   #211
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Quote:
Originally Posted by icetrauma View Post
But did ya puke?
Quote:
Originally Posted by SabreKiller View Post
As icetrauma eluded to.....it ain't good unless you see stars or throw up!

Is it ok if you sit down for a spell so you dont toss chunks?
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Old 01-17-2018, 06:45 PM   #212
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Is it ok if you sit down for a spell so you dont toss chunks?
Partial credit....hehehehehe





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Old 01-17-2018, 06:50 PM   #213
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But did ya puke?


Last nights sleep didn't go well. My son's low blood sugar alarm kept on going off and required a couple of interventions during the am. Hoping to make it home from work at the end of this shift. I'll be driving at 0200.
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As icetrauma eluded to.....it ain't good unless you see stars or throw up!
Hehe

Multiple times I came off the bar and stumbled about to pass out so partial credit it is
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Old 01-17-2018, 08:29 PM   #214
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Had a good one this evening. 28 minutes on the elliptical and then a buttload of leg/calf work.

I hope that is not too technical for you rookies.

I could barely walk to the truck.

Ran into TBH'er Mike Byrge at the gym (@mikebyrge). He's looking svelte.
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Old 01-17-2018, 08:42 PM   #215
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Single leg (Bulgarian) squats with rotation. 3 sets of 12 each leg.
Step up thrusts. 3 sets of 12 each leg.
DB swings. 4 sets of 15.
Physioball leg/hamstring curls. 3 sets to failure.
Canoes. 3 sets to failure.
Finished with about 5 minutes of back and lower body yoga stretches.

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Old 01-18-2018, 07:57 AM   #216
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Chest and tris!!!!!!!
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Old 01-18-2018, 08:31 AM   #217
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Is it ok if you sit down for a spell so you don't toss chunks?
Ain't nobody got time for dat! Walk around and then git some more!
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Old 01-18-2018, 09:26 AM   #218
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Ain't nobody got time for dat! Walk around and then git some more!
Today is leg day, maybe I will try that. If I spew, Im blaming you.

Im a poet and didnt know it.
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Old 01-18-2018, 09:35 AM   #219
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Today is leg day, maybe I will try that. If I spew, Im blaming you.

Im a poet and didnt know it.
Puke!


Cleans and squat time. Letís get some!
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Old 01-18-2018, 10:56 AM   #220
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Chest absolutely destroyed

Majority of my workout was high rep and high set for chest and all tri’s were 4x12 or 5x12

(BB bench press 135 6x15 and 185 2x8) SS W/ overhead DB ext 4x12
Incline bench press 135 6x12 SS W/ Cable trice ext 5x12
DB Chest fly with 5lb increasing weight 5x12 SS W/ Cable overhead ext 4x12
DB Press 5lb increasing weight 4x12 SS W/ Cable kickbacks 4x15
Close inverted Grip DB Press 4x12 SS W/ Seated dips 4x12
Triceps straight bar cable ext 4x12 SS/ Mch Decline Press 4x12
Barbell close grip press (one where you are standing pressing the weighted end of the B.B. to the middle of your chest while the other end on the bar is on the ground) 3x15 SS W/ Mch dips focusing on chest

1.5 miles at 12.5 mins and 5 mins of speed jump rope

Ended with Mch Tri Press at a 1x40 set SS W/ Mch flys at 2x20 sets
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Old 01-18-2018, 11:05 AM   #221
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Today is leg day, maybe I will try that. If I spew, Im blaming you.

Im a poet and didnt know it.
I will gladly take credit for it!
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Old 01-18-2018, 04:16 PM   #222
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Strange session this am off of 4 hrs sleep and fasting for blood work drawn this am. Routine physical stuff.

Cleans 5x3
Squats 6x5
Seated Leg curls 5x12

Not a lot of volume but it really took it out of me. Tomorrow will be shoulders and arms.
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Old 01-18-2018, 05:24 PM   #223
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.8 mile warmup on treadmill, leg presses, deadlifts, wall squats, leg curls, walking lunges and RDLs. 4 ab exercises and then .65 mil on the treadmill followed with 12 minutes of leg stretches in the dry sauna. A tad over 2 hrs of time today. No puking which Im really glad about.
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Old 01-18-2018, 05:37 PM   #224
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.8 mile warmup on treadmill, leg presses, deadlifts, wall squats, leg curls, walking lunges and RDLs. 4 ab exercises and then .65 mil on the treadmill followed with 12 minutes of leg stretches in the dry sauna. A tad over 2 hrs of time today. No puking which Im really glad about.
Nice workout!
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Old 01-18-2018, 05:44 PM   #225
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Nice workout!
Thanks it was a good one. All include a warm up set and then 3x10. ABs are all 3x20.
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Old 01-18-2018, 06:04 PM   #226
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Conditioning today. If I don't get anything else out of this program I should have huge calf muscles. They're on fire again today. 4 different exercises, minimum rest between sets, no more than 30 seconds.

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Old 01-19-2018, 04:58 PM   #227
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Today was supposed to be an off day but I decided to move it to tomorrow so I can play golf with my son. So all cardio today, 1 mile warm up on the treadmill, 5 minutes to stretch and get heart rate back down, back to back Tabatas with 1 minute rest inbetween, walked and slight jog the rest of the time for a total of 4 miles altogether. 12 minutes stretching legs in the dry suana. About an hour overall.
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Old 01-19-2018, 05:54 PM   #228
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Pull ups. 4 sets to failure.
DB renegade rows. 3 sets of 12.
DB fielders curls. 4 sets of 12.
Standing tubing bicep curls. 3 sets of 30.
60 seconds rest between sets.
Starfish crunches. 3 sets to failure.
30 seconds rest between sets.

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Old 01-19-2018, 06:07 PM   #229
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Pull ups. 4 sets to failure.
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That would have been about 4 total for me. But I like the way you expressed it better.
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Old 01-19-2018, 06:59 PM   #230
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That would have been about 4 total for me. But I like the way you expressed it better.
Lol. I got a few more than 4, but not many.

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Old 01-19-2018, 07:57 PM   #231
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Quote:
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That would have been about 4 total for me. But I like the way you expressed it better.
Quote:
Originally Posted by Muskles View Post
Lol. I got a few more than 4, but not many.

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Ditto!


Hit shoulders with my son today. Quality time in the glorious house of gains!

BB OHP light weight working on snatch and jerk positions. Aka balance
Db raises 4x15
Face pulls 4x15
Machine seated press 3x12 shotgun style. Aka, with no rest.
Shrugs on Hamer Strength Machine 5x15

Forgot to do abs. Bad dad, I know.

As some might know, my son is a T1 Diabetic. He wears a continuous glucose monitor on his arm. A nice built young man, wearing a Supertraining POWER shirt, introduced himself as a fellow T1D. Im glad my son got to meet him. It lets him know he is not alone on his journey.

Overall, it was a good session for a pump and getting a good sweat going. Proud of my boy.
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Old 01-19-2018, 08:06 PM   #232
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Bi’s and back currently
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Old 01-19-2018, 08:07 PM   #233
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25 min elliptical. Some light arms, chest, tris. Still sore from lasst one.
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Old 01-19-2018, 08:25 PM   #234
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Bi’s and back currently

Edit: I never work out this late and was quickly reminded why with the crowd
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Old 01-19-2018, 08:30 PM   #235
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25 min elliptical. Some light arms, chest, tris. Still sore from lasst one.
Keep it up brother.
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Old 01-19-2018, 08:47 PM   #236
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Keep it up brother.
Thank you sir. I'm actually getting to the point where I'm looking forward to going and feel bad if I don't. Still having trouble with my lack of control at the table and it's keeping me from reaching my goals. But I feel a lot better and the pants fit better.

Has anyone experienced pain at the base of the bicep right at the crease of the elbow? I noticed it before I started going to the gym when I was lifting corn bags or anything with any kind of weight to it. I used to have tennis elbow on the outsides of my elbow but now this is a new pain in both arms at the base of the bicep maybe the end of the bicep. Couldn't even do a full set with a curl bar today. Weird that it's identical on both arms.
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Old 01-19-2018, 08:56 PM   #237
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Thank you sir. I'm actually getting to the point where I'm looking forward to going and feel bad if I don't. Still having trouble with my lack of control at the table and it's keeping me from reaching my goals. But I feel a lot better and the pants fit better.

Has anyone experienced pain at the base of the bicep right at the crease of the elbow? I noticed it before I started going to the gym when I was lifting corn bags or anything with any kind of weight to it. I used to have tennis elbow on the outsides of my elbow but now this is a new pain in both arms at the base of the bicep maybe the end of the bicep. Couldn't even do a full set with a curl bar today. Weird that it's identical on both arms.
Thats the hardest part is getting to that point of enjoyment and it’s 10x easier from there! Keep it up sir!

Not sure on the pain

Last edited by 150class; 01-19-2018 at 09:00 PM.
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Old 01-19-2018, 09:28 PM   #238
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Thank you sir. I'm actually getting to the point where I'm looking forward to going and feel bad if I don't. Still having trouble with my lack of control at the table and it's keeping me from reaching my goals. But I feel a lot better and the pants fit better.

Has anyone experienced pain at the base of the bicep right at the crease of the elbow? I noticed it before I started going to the gym when I was lifting corn bags or anything with any kind of weight to it. I used to have tennis elbow on the outsides of my elbow but now this is a new pain in both arms at the base of the bicep maybe the end of the bicep. Couldn't even do a full set with a curl bar today. Weird that it's identical on both arms.

The pain could be bicep tendinitis or a minor strain. Is the pain constant, intermittent and does extending your arm relieve the pain but it returns once the bicep is relaxed?
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Old 01-19-2018, 09:32 PM   #239
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The pain could be bicep tendinitis or a minor strain. Is the pain constant, intermittent and does extending your arm relieve the pain but it returns once the bicep is relaxed?
It's both arms, identical pain. I don't really notice it unless lifting, curling. Pain does go away after arm is extended or relaxed. Tendinitis would make sense due to my previous elbow tendonitis. I'll research it more. Thanks!

Edit. Dr. Google shows that biceps tendonitis is at the shoulder end of the biceps and feels like shoulder pain. Usually accompanied by rotator cuff damage as well. Mine is at the other end of the biceps (inner elbow area).

Last edited by Chew; 01-19-2018 at 09:35 PM.
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Old 01-19-2018, 09:35 PM   #240
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It's both arms, identical pain. I don't really notice it unless lifting, curling. Pain does go away after arm is extended or relaxed. Tendinitis would make sense due to my previous elbow tendonitis. I'll research it more. Thanks!
Probably not use to the extra work and just needs to get reconditioned. Streatching the bicep and forearm will help
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Old 01-19-2018, 09:35 PM   #241
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It's both arms, identical pain. I don't really notice it unless lifting, curling. Pain does go away after arm is extended or relaxed. Tendinitis would make sense due to my previous elbow tendonitis. I'll research it more. Thanks!

Edit. Dr. Google shows that biceps tendonitis is at the shoulder end of the biceps and feels like shoulder pain. Usually accompanied by rotator cuff damage as well. Mine is at the other end of the biceps (inner elbow area).
Is it into the forearm at all or just at the inner point of the elbow?
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Old 01-19-2018, 09:36 PM   #242
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It's both arms, identical pain. I don't really notice it unless lifting, curling. Pain does go away after arm is extended or relaxed. Tendinitis would make sense due to my previous elbow tendonitis. I'll research it more. Thanks!
Sounds like bicep tendonitis to me. I had it off and on while rehabbing my shoulder.
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Old 01-19-2018, 09:37 PM   #243
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Probably not use to the extra work and just needs to get reconditioned. Streatching the bicep and forearm will help
Found this: http://www.wosm.com/wosm-resources/o...-of-the-elbow/

They were hurting for the last several months. I guess my weak azz did something while working at my property or working out with full bags of corn.
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Old 01-19-2018, 09:40 PM   #244
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Found this: http://www.wosm.com/wosm-resources/o...-of-the-elbow/

They were hurting for the last several months. I guess my weak azz did something while working at my property or working out with full bags of corn.
Hopefully itíll heal up quickly for ya. The hardest thing to do is rest it.
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Old 01-19-2018, 09:57 PM   #245
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Just finished at the gym.

Decent workout but really just wasn’t feeling it and felt weak on top of it.

Shoulders and abs tomorrow
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Old 01-19-2018, 10:53 PM   #246
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Just finished at the gym.

Decent workout but really just wasnít feeling it and felt weak on top of it.

Shoulders and abs tomorrow
We all have those days. Get it with the next one
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Old 01-20-2018, 11:24 AM   #247
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Knocked out shoulders and abs this AM

8min mile as a warm up

DB Shoulder Press /// Scissors
Arnold press /// Toe touches
Rope face pulls /// Russian twist
Front shoulder raises /// planks
Side shoulder raises /// land mines
Shoulder flys /// Mch twist
DB Shoulder shrugs /// ab slider /// rows
Smith Mch shrugs /// leg lifts
Mch Shoulder Press /// Mch crunches
BB Military press /// decline crunches

8:30 mile to finish

All shoulders were half pyramid with increasing weight and abs were 4x12 or 4x15

Also saw the ****est thing at the gym. Watched a dude walk into the gym and sit down at a table in the front while pulling out a to go bag from McDonalds. He proceeds to eat 2 McGriddles walks to the thrash can in the back of the gym and throws away the bag. Then goes back up front and leaves in his car.... lol


If legs are feeling good then legs tomorrow and if not then just cardio
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Old 01-20-2018, 11:30 AM   #248
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Also saw the ****est thing at the gym. Watched a dude walk into the gym and sit down at a table in the front while pulling out a to go bag from McDonalds. He proceeds to eat 2 McGriddles walks to the thrash can in the back of the gym and throws away the bag. Then goes back up front and leaves in his car.... lol
Nice to meet ya. Didnt want to lie to my wife when i told her I went to the gym.
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Old 01-20-2018, 11:42 AM   #249
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Originally Posted by Chew View Post
Nice to meet ya. Didnt want to lie to my wife when i told her I went to the gym.
This is the exact scenario I imagine was being played out lol
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Old 01-20-2018, 05:16 PM   #250
150class
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Join Date: Oct 2008
Location: Houston
Hunt In: Uvalde, Boerne
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Not sure what got into me but decided to go for a quick jog because I was bored and hunting plans fell through.... 8.5 miles later non stop jogging at 1hr and 20mins total I’m back at the apartment

Tomorrow is officially a off day lol
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