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Old 09-12-2019, 10:00 AM   #501
chongo
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Shoulder is feeling better. It's taking longer than I'd like it to but, it is what it is. I've kept up the sand bag and running workouts and have actually enjoyed the workout. Giving strong consideration to sticking with this plan instead of going back to weights when my shoulder is better.

Also, broke the 230 barrier this morning, weighed in at 229. Only 39 more to go.
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Old 09-12-2019, 10:01 AM   #502
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Missed today again...

Was the first night of good sleep I can remember
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Old 09-12-2019, 11:19 AM   #503
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Missed the last 2 nights. Tuesday only 3 hrs sleep, short turn around at work and last night my oldest daughter turned 22 tonight, clean and jerk work.
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Old 09-13-2019, 07:58 AM   #504
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Slept in more than I wanted but still managed to get in the gym.
Didn't have enough time for a full work out so did the dreaded cardio and core.

3.5 mile jog followed by a core routine resulting in 40 mins and 550 cals down the drain.

Might go for another jog this evening depending on how the legs feel.
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Old 09-13-2019, 08:34 AM   #505
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Slept pretty well last night, just not long enough. The last two weeks of hunting/church activities/work have made me get home late and to bed later. This next month is gonna be a killer too. Hopefully I won't get home so late for awhile. Made the mistake of stepping on the scale today as well. Gained 5 pounds over the last week. I gotta get back to eating right as well.

All arms today. Supersets X4 10-12 reps

BB curl/body weight dips
Preacher curl/skull crusher
Hammer curl bar/pushdown pronated/supinated
Overhead cable curl/overhead rope extension
Ab roller, ball crunch,cable rotations
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Old 09-13-2019, 05:27 PM   #506
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Last one standing challenge.
Chin-ups.
Split squat jumps.
Elbow up planks.
Lateral frog jumps.
Pendulum push-ups.

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Old 09-13-2019, 07:12 PM   #507
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Quote:
Originally Posted by 150class View Post
Slept in more than I wanted but still managed to get in the gym.
Didn't have enough time for a full work out so did the dreaded cardio and core.

3.5 mile jog followed by a core routine resulting in 40 mins and 550 cals down the drain.

Might go for another jog this evening depending on how the legs feel.
Just knocked out another 3 miles

Back to normal programming maŮana with shoulders
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Old 09-13-2019, 10:46 PM   #508
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Snatch work tonight. Didnít get as much volume in as I wanted to. Back at it in the am.
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Old 09-13-2019, 11:44 PM   #509
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Celebrating some small victories tonight.

1. Consistency
2. Did the same workout and route and was better today than I was on Wednesday.

Keep at it gents!




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Old 09-14-2019, 08:12 AM   #510
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Quote:
Originally Posted by chongo View Post
Celebrating some small victories tonight.

1. Consistency
2. Did the same workout and route and was better today than I was on Wednesday.

Keep at it gents!




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Keep kicking arse sir!!


Walking in for shoulders. Not sure how much cardio Iíll be doing with the 6 miles of running yesterday. Might get crazy and do legs after..... Be merciful if I do God lol
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Old 09-14-2019, 12:12 PM   #511
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Freaking done... 1hr 48mins and 1468 cals

745 mile jog to warmup.
Entire shoulder routine followed by the entires leg routine...
25 mins of stairs to cool down.

Tomorrow is Arms and core and death
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Old 09-14-2019, 04:35 PM   #512
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It is 104 in my garage. Brute Force Sandbag REDWOD just about killed me. Iíll be honest, I wanted to quit. A lot. The heat and the 100m burden jog each round about dis me in, but I got all 9 rounds done.

At this point, I just want to go to bed and watch my RED RAIDERS get another win tonight.

Keep it up gents and be better than yesterday.


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Old 09-15-2019, 08:07 AM   #513
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A little rehab yesterday stretching etc yesterday. Off today. Back at it tomorrow.
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Old 09-15-2019, 02:38 PM   #514
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Killed it again yesterday.

Warm up was 2 miles in 16.25mins. Did the arm work out seen above. A awesome core session and finished with 22 mins on the stair master.
Drove home and decided to do another run and knocked out 2.5 more miles in 22.5 mins. Then took the pup for a mile walk.

170 mins total and 2220 cals down the drain but Might take the pup for another walk this evening.

Chest and cardio tomorrow
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Old 09-16-2019, 08:51 AM   #515
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Back at it again this morning after a weekend off. All chest today, but I shoulda picked something like legs. Left elbow is sore and right shoulder is sore as well. Getting old just sucks! Oh well, working one body part or group each day this week. 4 sets with the last one being a strip set.

Bench press
Seated wide grip chest press
Incline bilateral chest press
Inverse grip bench press
Incline cable fly
Ab roller
Ball crunch

Tomorrow will be a game day decision. Probably going to be a leg day though.
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Old 09-16-2019, 08:52 AM   #516
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Made it this AM

Cardio was a 10min skeeter session
Chest routine from previous plus BB Bench
1.5 mile jog/walk

Tomorrow is back and Core
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Old 09-16-2019, 04:20 PM   #517
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Time to get back in to sequence. Snatch work and chest/back tonight.
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Old 09-16-2019, 05:27 PM   #518
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This week is protraxion training and it's gonna suck! Everything is 16 second reps 8 up 8 down. Didn't think it would be too bad, since it's fewer reps and lighter weight (50%ish of 12-15 rep max on DB exercises). I am wrong so far.
Decline Spiderman push-ups 3 sets of 6.
DB incline thumbs up bench press 2 sets of 5.
Tubing overhand X crossovers 2 sets of 5.
Diamond cutter push-ups 3 sets of 5.
Tricep dips 3 sets of 5.


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Old 09-17-2019, 08:04 AM   #519
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Made up for slacking yesterday even though I slept in 20 mins longer then normal.

Started off with 1.5 miles in 11.50mins, followed by back and core. Finished with 13 mins on the stair master before I had to bail for work. All in all 72 mins and 1055 cals which is the best ratio I have had in a while. SS some of the back exercises and the stupid BB row to DL keeps the heart rate way up just about the entire time.

Tomorrow is arms. I did hammer curls last time and the left arm is alittle tender still so we will see how it feels manana. Its crazy how turning your grip a hair off neutral can completely change things.
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Old 09-17-2019, 09:04 AM   #520
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Slept in today since it's going to be a long day. Back at it tomorrow.
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Old 09-17-2019, 05:26 PM   #521
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Inverted rows 3 sets of 5.
DB rows 2 sets of 5.
DB T's (reverse flys) 2 sets of 5.
DB no money curls 3 sets of 5.
DB shovel curls (modified 2 handed crossover hammer curls) 3 sets of 5.
16 second reps each.

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Old 09-18-2019, 07:49 AM   #522
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Done.

Had to cut it 10 mins short today because a vendor showed up early to work but finished at 70 mins and 873 cals.

Started with 1.5 miles in 12.25 mins, Arm Routine (left bicep is tender again... Must have strained it doing those hammer curls on the preacher bench worst than I thought) followed by 15 mins on the stair master.

Tomorrow is shoulders and core. Would like to get a long 20-30 min jog in as a cool down but we'll see if I actually get out of bed in time for that.
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Old 09-18-2019, 08:21 AM   #523
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Not a bad start to the day. Got home and into bed late, but slept reasonably well. Back and legs supersets 4x8-10 with the last set a strip set.

T-bar row/hack squat
V-bar lat pull down/leg extension
Inverted row (supinated)/ball slams
Incline DB lawnmowers/walking lunges
Situps/cable rotations

Dadgum nonresidents all over the gym this morning, on their phones, camping out on equipment.
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Old 09-18-2019, 01:31 PM   #524
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No gym yesterday or today. Had to work 14 hrs yesterday, someone called in, then stayed up till 0530 this am dealing with my diabetic sons high blood sugars and treatment. Hoping the streets aren't flooded and maybe I'll be able to get to it tonight.

Monday's snatch and chest session was really solid.
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Old 09-18-2019, 05:51 PM   #525
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DB split squat drops 3 sets of 6.
Step ups 2 sets of 5.
DB drop squats 2 sets of 5.
Physioball glute/hamstring raises 3 sets of 5.
Only 2 days left of this 16 second rep crap.

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Old 09-19-2019, 08:26 AM   #526
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It was hard to get outta da bed this morning, but I made it anyway. Just 30 minutes late! Shoulders and finished off the leg work I didn't get in yesterday thanks to the nonresidents. Supersets 4X8-10 and the last set is a strip set.

Military press/prone leg curl
Seated lateral raise/seated calf raise
Upright row/dead lift
Rear delt cable fly/sit ups/cable rotation

This is probably only the third time I've done deadlifts since having my hip replaced in June 2018. The last time I did them I didn't use much weight, but couldn't walk for a week! This time i used more weight and it feels pretty good. For now.

Arm day tomorrow and maybe some chest and back.
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Old 09-19-2019, 08:58 AM   #527
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Got after it again last night. Proud to say I haven't missed a workout since Aug 27th. Min of 5 days a week.

My runs are getting a little longer/faster and I'm able to push my sandbag workouts a little harder. The scale is also finally moving a bit more. Hit 224.8 this morning, down from 244.2 Aug 6th. In the Marine Corps a hung around 190 and the lowest I've been since then was 210. It's gonna be a sweet victory to break that.

Going to the bike shop this afternoon to look at road bikes. I used to ride about 10 years ago and I've got the itch again. I'm just not sure where I'm going to fit it into my schedule just yet.
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Old 09-19-2019, 01:39 PM   #528
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Any other Houstonian's gym close? Not that I'll be able to make it, just curious.
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Old 09-19-2019, 02:04 PM   #529
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Knocked out Shoulders, core, and cardio first thing this AM.

66 mins and 802 cals

Legs..... Tomorrow.......
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Old 09-19-2019, 05:43 PM   #530
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DB thrusters.
DB lateral L raises.
DB Y presses.
DB incline W raises.
Tubing reverse X flys.
16 second reps and I'm learning my letters.

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Old 09-19-2019, 06:16 PM   #531
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Quote:
Originally Posted by icetrauma View Post
Any other Houstonian's gym close? Not that I'll be able to make it, just curious.
Mine closed for the rest of the day shortly after your post
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Old 09-20-2019, 05:56 AM   #532
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Mine closed for the rest of the day shortly after your post
Son of a *****....

Just pulled up to the gym and they are still freaking closed... BS
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Old 09-20-2019, 08:46 AM   #533
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Quote:
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Son of a *****....

Just pulled up to the gym and they are still freaking closed... BS

Dang! That sucks!

Made it in late again today and I really wish I had gotten there on time. I had a lot of stuff I wanted to get done. Oh well, arm day is what it turned out to be. 4X8-10 supersets with the last one a strip set.

Preacher curl/body weight dips
BB curl/skull crusher
Hammer curl/overhead rope extension
Overhead cable curl/overhead DB extension
Incline situps

Hopefully I can make all 5 days next week. Have a great weekend!
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Old 09-20-2019, 05:26 PM   #534
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For whom the Bell tolls challenge:
6 exercises, try to complete 90 seconds each set using 8 second reps (4 up, 4 down). Run as circuit twice with 60 second rest between circuits.
Inverted reverse grip rows.
Push-ups.
DB squats.
Cross knee planks.
DB curls.
Bench dips.
Got 16:20 out of a possible 18:00. 15:30 was the minimum for progression to week 9.

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Old 09-22-2019, 09:10 PM   #535
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Made it both days this weekend.

Saturday was legs and cardio.

2 mile jog to start, leg routine from above, and finished with 15 mins of stairs. 75 mins and 1038 cals

Todays was arms and core plus cardio before and after along with a evening 2.25 mile jog. Total was 1517 cals over 126 mins.

Since I missed friday tomorrow is chest just like everyone else.... Sigh
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Old 09-23-2019, 08:23 AM   #536
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Knocked out chest. 66 mins total and 685 cals

Did 10 mins on the skeeter as a warm up and 10 mins on the stair master to cool down.
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Old 09-23-2019, 08:25 AM   #537
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I made it today. I sure wish the work week was as short as the weekend! Back and leg supersets 3X8-10 and the last set is a strip set.

T-bar row/hack squat
Low row/leg extension
Inverse grip plank row/cable rotations/situps
Body weight ring pullups/ball slams

Off tomorrow.
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Old 09-23-2019, 03:03 PM   #538
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The stars finally aligned and I got a session in before work. Snatch work with chest/back super sets to finish it off.
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Old 09-23-2019, 05:28 PM   #539
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Asymmetric training this week.
Angled pull-ups.
DB bent over rows.
DB no money curls.
DB fielder curls with side lunge.
4 sets each. 10-12 rep max in one hand and 20% less in the other hand. Switch each set.

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Old 09-24-2019, 08:07 AM   #540
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Cardio, core and back done. 77 mins and 1000 cals

2.75 miles on the tread. Too many dang back extensions and core is still sore from Sundays session.
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Old 09-24-2019, 05:08 PM   #541
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DB one arm incline bench press.
DB UCV raises.
DB hang clean and press.
DB lying tricep extension.

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Old 09-24-2019, 06:15 PM   #542
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Jerks and shoulders today.
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Old 09-25-2019, 08:09 AM   #543
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Usually Bi's and Tri's are a light day but killed it today with 85mins and 1104 cals down the drain. Wanted to keep a avg heart rate above 140 but managed 139BPM.

Warmup --> 1.5 miles in 12.10 Mins
Workout --> Arm Routine from previous
Cardio --> 26 mins on the stair master and 2050 steps total.

Tomorrow is shoulders and core.

Was given something to help sleep and was optimistic but still waking up constantly through the night....
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Old 09-25-2019, 08:11 AM   #544
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Y'all are inspiring me to get after it. I've been slacking big time despite my fitness goals. I may start posting my daily workouts. I know nobody gives a rat's but for accountability purposes...
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Old 09-25-2019, 08:13 AM   #545
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Quote:
Originally Posted by BlackHogDown View Post
Y'all are inspiring me to get after it. I've been slacking big time despite my fitness goals. I may start posting my daily workouts. I know nobody gives a rat's but for accountability purposes...
That's what we are here for lol

I slacked big time the first 6 months but finally got on board the last few months. Hoping to roll it through deer season because we all know Oct-Jan is hell for staying in shape and not eating like complete garbage!
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Old 09-25-2019, 08:15 AM   #546
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Quote:
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That's what we are here for lol

I slacked big time the first 6 months but finally got on board the last few months. Hoping to roll it through deer season because we all know Oct-Jan is hell for staying in shape and not eating like complete garbage!
Well i'm in! I've got the opposite problem as most. I eat very well and track my macros to the gram. Just have a hard time getting motivated to get to the gym/pool
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Old 09-25-2019, 08:24 AM   #547
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Quote:
Originally Posted by BlackHogDown View Post
Y'all are inspiring me to get after it. I've been slacking big time despite my fitness goals. I may start posting my daily workouts. I know nobody gives a rat's but for accountability purposes...
Whatcha waiting for, get after it.

Today will be arms and abs. Yesterday's jerk and shoulder day was a good session. Jerks were not the best. Leg's were still feeling it from snatch grip dead lifts and snatch'son Monday. Shoulders feel good this am. Lots of volume with press from the split, jerks, bb military press, bb behind the neck press, lateral db raises and rear fly's for the finisher.
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Old 09-25-2019, 09:04 AM   #548
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I took off yesterday since it was going to be a long day. I got home about 2130 last night and made it to bed by 2230, about 30 minutes past my goal. Geez 0415 comes early!

I thought I would have enough time to get chest and some legs done today, but my supersets/strip sets are taking too long therefore I'll finish legs tomorrow. I did get some leg work done, just not all of it.

Chest and leg supersets with 2 heavy sets followed by 2 strip sets. Warm up on the treadmill and 3 sets each leg extension/incline DB press and cable fly, then on to the punishment.

Bench press/seated calf raise
Seated wide grip chest press/prone leg curl
Inverse grip bench press/cable fly
Incline sit up

Shoulders and legs tomorrow. I'm gonna get some dead lifts in if its the only thing I get done.
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Old 09-25-2019, 05:30 PM   #549
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DB single sided lunges.
Unbalanced reverse lunge swings.
3 way RDL.
DB ISO lateral step up thrust.

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Old 09-25-2019, 10:04 PM   #550
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Default New Year Workout Accountability 2019....

Got back into riding. Bought a 19í Specialized Allez last weekend. My legs are definitely sore but, Iíve remained consistent and thatís the biggest victory for me right now.








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