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Old 03-03-2018, 09:24 AM   #701
150class
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Legs....

Dear lord I was wasted by the end. Increased the weight some since last week and I did minimum rest between sets.

Only could do 5 mins on the stair master without falling off lol

Abs can wait till tomorrow. Arms are on the menu
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Old 03-03-2018, 09:35 AM   #702
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Off day today to run up to Centerville and do some work on my property. Everything is sore. My wife commented that she's never heard so much moaning and groaning from a quote healthier person
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Old 03-03-2018, 09:59 AM   #703
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Off day today to run up to Centerville and do some work on my property. Everything is sore. My wife commented that she's never heard so much moaning and groaning from a quote healthier person
Ha!

Keep it up sir!
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Old 03-03-2018, 04:11 PM   #704
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Quote:
Originally Posted by Chew View Post
Off day today to run up to Centerville and do some work on my property. Everything is sore. My wife commented that she's never heard so much moaning and groaning from a quote healthier person
lol


Clean and press day

Clean and press 4x2 pyramid
Clean pulls 5x3 with last set 10 shrugs.
DB lat raises 4x10
Face pulls 3x15
Rack pulls regular grip 3x5 and snatch grip 2x5
Planks 3x30 sec with 30 sec rest

Finished off in the sauna.
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Old 03-03-2018, 04:11 PM   #705
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Quote:
Originally Posted by 150class View Post
Legs....

Dear lord I was wasted by the end. Increased the weight some since last week and I did minimum rest between sets.

Only could do 5 mins on the stair master without falling off lol

Abs can wait till tomorrow. Arms are on the menu
Stair master after legs, brutal.
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Old 03-04-2018, 10:08 AM   #706
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I have been off of here for a while. Yesterday was the first time I worked out since the birth of my now 2 week old daughter.

4 Giant sets of
Kettlebell swings
Squat 8 reps
Leg raises

4giant sets of
Kettlebell swings
Front squat
Plank

4 supersets of
Reverse hypers
Leg press
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Old 03-04-2018, 10:10 AM   #707
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Congrats on the new baby. What is a giant set?
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Old 03-04-2018, 10:20 AM   #708
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Halfway through arms currently
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Old 03-04-2018, 10:30 AM   #709
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Congrats on the new baby. What is a giant set?
Thanks! Itís like a superset but three workouts back to back instead if two.
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Old 03-04-2018, 03:57 PM   #710
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Good shoulders day. Kettle Bell sets were great for everything, including cardio. First time on the stairclimber. Only lasted 5 minutes. Butt kicker. No treadmill run. Not sure how that got logged.



Last edited by Chew; 03-04-2018 at 04:01 PM.
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Old 03-04-2018, 04:03 PM   #711
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Default New Year Workout Accountability 2018

Great workout today

This routine plus



Hammer Curls 15x15x12x12 /// Mch Dips 20x15x15x12
21’s x 4 /// Rope overhead tri ext 4x15
Preacher DB curls 4x15 /// single arm cable ext 20x15x12x12

Abs:
Decline crunch 3x33 /// BB land mines 3x50
Decline Russian twist 3x33 /// Scissor kicks 4x25
Mch AB crunch 4x20 /// 45 lb oblique plate lifts 4x25 each side
Leg lifts 3x20 /// planks 45 sec, 45, 60

Cardio:
Stair master 1000 steps in 9:45 mins
1 mile in 8:15

Was only planning 5 mins on the stair master at that pace but the fairy attractive blonde that jumped on the adjacent stair master at the 4:30 mark pushed me to go another 5 mins

Last edited by 150class; 03-04-2018 at 04:07 PM.
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Old 03-05-2018, 08:51 AM   #712
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Quote:
Originally Posted by 150class View Post
Great workout today

This routine plus



Hammer Curls 15x15x12x12 /// Mch Dips 20x15x15x12
21ís x 4 /// Rope overhead tri ext 4x15
Preacher DB curls 4x15 /// single arm cable ext 20x15x12x12

Abs:
Decline crunch 3x33 /// BB land mines 3x50
Decline Russian twist 3x33 /// Scissor kicks 4x25
Mch AB crunch 4x20 /// 45 lb oblique plate lifts 4x25 each side
Leg lifts 3x20 /// planks 45 sec, 45, 60

Cardio:
Stair master 1000 steps in 9:45 mins
1 mile in 8:15

Was only planning 5 mins on the stair master at that pace but the fairy attractive blonde that jumped on the adjacent stair master at the 4:30 mark pushed me to go another 5 mins

Dude, you know the rule. Pics or it didn't happen!


We, the GF and I, went and saw Jumanji yesterday, and let the GF drool over the Rock. Anyway, she wanted chest and back today (imagine that) so I relented. Chest and back supersets 5x8

Flat bench only-we spot for each other.
Incline dumbbell press/weighted wide grip pullups
Incline dumbbell fly/V-bar body weight pullups
Plank row/incline situps/pushups to failure

I wanted to do more, but ran out of time. Too much yakking about hunting!

Tomorrow is legs and shoulders
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Old 03-05-2018, 09:28 AM   #713
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Stairs hate me today!
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Old 03-05-2018, 11:51 AM   #714
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Took 4 days off after 7 weeks of rigid training as my body needed it. Also did a little reading up on central nervous system fatigue, pretty interesting. Anyway, next four days are going to be lighter weights and increased reps in preparation for the the next 7 weeks of heavier weight and lower reps. Ive got an appt tomorrow with my shoulder/arm doctor to have him look at my elbow. Hasnt been right since last Tuesday when something popped inside while doing internal rotations and it felt like fire in the elbow and up into my upper arm during and several hours after the workout. Same result after each workout since.
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Old 03-05-2018, 01:07 PM   #715
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Quote:
Originally Posted by rtp View Post
Took 4 days off after 7 weeks of rigid training as my body needed it. Also did a little reading up on central nervous system fatigue, pretty interesting. Anyway, next four days are going to be lighter weights and increased reps in preparation for the the next 7 weeks of heavier weight and lower reps. Ive got an appt tomorrow with my shoulder/arm doctor to have him look at my elbow. Hasnt been right since last Tuesday when something popped inside while doing internal rotations and it felt like fire in the elbow and up into my upper arm during and several hours after the workout. Same result after each workout since.



Hey Pops, his will not be an allowable excuse at the TBH Open
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Old 03-05-2018, 01:10 PM   #716
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Originally Posted by 17ncs View Post
[/B]

Hey Pops, his will not be an allowable excuse at the TBH Open
Im probably going to have to drop down a flight and play from the forward tees. But no worries, Im sure it wont and any effect on my putting.
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Old 03-05-2018, 02:23 PM   #717
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Had a good session today.

Cleans, front squats, back and tricep super sets. Went to a new 24 Hr Fitness, 10 minutes further from the current gym, and they have bumper plates. Had a great clean session being able to drop the weight from shoulder height. Much easier on the shoulders and I was able to lift more lbs as well.
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Old 03-05-2018, 04:50 PM   #718
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Man I felt freaking weak today. Had some great jitters from my preworkout and a good pump but just weak overall.... really strange.

Almost all sets had increasing weight

DB chest fly 15x15x12x12x12x10
BB Bench 15x12x10x8x8x12x15
DB Incline 15x15x12x12x8 partial to full on the last one
Cable flys (5 low x 5 mid x 5 high)x3 done 4 times (completely forgot to SS with push ups)
Smith Incline 4x(10 full-5 partial-3 full)
Smith decline 15-15-12-12-10
Mch chest flys 7x12 /// 10 sec chest flex
DB narrow grip bench 15x15x12x10

15 wind sprints.

Tomorrow is Back, cardio, and abs
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Old 03-05-2018, 04:56 PM   #719
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Started feeling like crap thrown off a cliff Friday night. Not really getting much better, I think it's from the plants breeding right now. Got in a decent workout today between the coughing fits.
10 Inchworms SS clapping plyo push-ups to failure. 3 rounds.
12 standing DB rows combo set with tricep kick backs SS pull-ups to failure. 3 rounds.
10 fielders curls with side shuffle between sets SS alternating rotational DB pivot shoulder press 12 each arm. 3 rounds.
I wish my body could have kept up with my "heart".

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Old 03-05-2018, 09:43 PM   #720
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Worked night shift last night for the first time in about 15 years. Came home and crashed for a solid......3 hours. Now I'm back at work. But I did force myself to go to the gym even though I felt like hammered dog feces.

Shoulders and Tris today.

10 minute TM warmup
Seated close rows
DB kickbacks
wide grip pulldowns
DB french press
reverse grip pulldowns
Dips
pulldown machine
cable pushdown
stiff arm pulldown
overhead extension
indiv. seated close rows
indiv. cable pull downs
t-bar rows
cable pushdowns

Mostly 3 sets of 12 but some were more. Did supersets on first 8 exercises.
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Old 03-06-2018, 08:15 AM   #721
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Had a good nights sleep without hip and low back pain for a change. Thank you ibuprofen and flexeril! AND a stiff drink at dinner.

Good gym day, but I never should have given up the squat rack. 5X5 supersets and some giant sets if you include abs. Legs and biceps with a strip set after 5 sets

Squat/alternating dumbbell curl
Leg extension/barbell curl/incline situps
Hammer curl bar/goblet squat/hanging leg raise
Overhead cable curls/crunch machine

The strip sets did me in. I should have eaten something before going in this morning cuz I ran out of juice.
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Old 03-06-2018, 01:14 PM   #722
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Hill climb on treadmill this am after 5 hrs sleep. Rotator cuff, abs, shoulder mobility and foam roller.
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Old 03-06-2018, 01:25 PM   #723
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Shoulders, traps and abs today. Rowing before and after.
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Old 03-06-2018, 01:35 PM   #724
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I had planned on doing legs today after waking up but I got roped into a side job. Hopefully I will have time to hit the gym after I get off work today and before I go into the real job tonight. I guess sleep is optional.
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Old 03-06-2018, 04:31 PM   #725
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Back today

Killed it but I was really week again. Thinking it because I’ve been doing without lunch most days the last 3 weeks and that’s finally catching up with me.

Tried AB’s but they just laughed at me for even trying after Sunday’s hella good ab workout.

Cardio was 1 mile in 8 mins before getting light headed and weak.

Arms and Abs for sure tomorrow
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Old 03-07-2018, 10:47 AM   #726
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I had planned on doing legs today after waking up but I got roped into a side job. Hopefully I will have time to hit the gym after I get off work today and before I go into the real job tonight. I guess sleep is optional.
Ended up going for a quickie before work last. 1.5 mile run on treadmill.

Leg press, leg extension, leg curls, calf extensions, done.
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Old 03-07-2018, 11:49 AM   #727
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Down 20 lbs as of today. Went from 255-235 since around Christmas. Feeling much better.
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Old 03-07-2018, 11:59 AM   #728
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Down 20 lbs as of today. Went from 255-235 since around Christmas. Feeling much better.
****ing awesome brother! Keep it up.
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Old 03-07-2018, 12:01 PM   #729
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Still on the lighter weight higher reps this week. Triceps, back and calves with rowing beforehand and cycling afterward. Still stretching in the sauna everday as well.
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Old 03-07-2018, 12:04 PM   #730
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Thanks Richard. That workout plan you sent me has been really good for keeping me on track. I'm starting to tweak it a little bit but really like the basics
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Old 03-07-2018, 12:33 PM   #731
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Thanks Richard. That workout plan you sent me has been really good for keeping me on track. I'm starting to tweak it a little bit but really like the basics
You bet. Definitely have to mix it up every 4-6 weeks. Im starting the heavy, lower reps segment on Monday. Heavy being relative for my old ***.
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Old 03-07-2018, 01:44 PM   #732
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I took the day off today for a little rest, but I'll be back at it tomorrow. I was sore as heck yesterday. The lower reps and higher weight followed by strip sets kicked my butt. I like it though!

Legs and shoulders tomorrow.
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Old 03-07-2018, 06:54 PM   #733
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Got home late from my son's tennis matches last night, so I pushed the schedule back a day. Still feeling bad, so I went ahead and saw the Dr today. Got a steroid shot and my muscles are twice as big now after today's workout. This challenge was kinda corny, but I did it like it says anyway. Pulled 3 jacks in a row, of course!

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Old 03-07-2018, 07:12 PM   #734
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Arms abs and 1mile in 8:00 for some light cardio

Tomorrow is shoulders and cardio
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Old 03-08-2018, 08:19 AM   #735
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Legs and shoulders this morning. Slept good and hip and back pain are minimal today, so far. 5 sets of pyramid supersets, the final set being strip sets. Geez I love strip sets!

Lateral raise/leg extension
Hack squat/shoulder press/ab roller
Hack squat/rear delt cable pulls/hanging leg raises
Upright rows/crunches

Yeah, I'm gonna feel that hack squat later.
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Old 03-08-2018, 08:22 AM   #736
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I sleep straight through the night until 3:45

Most sleep I’ve had in weeks and I Feel rested and ready to go!

Shoulders and cardio and aiming for 30 mins of stair master
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Old 03-08-2018, 08:32 AM   #737
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I've been trying to take it easy the past week. The Dr. said that my rotator cuff may be torn and I need to lay off anything upper body for two weeks.
So, lots and lots of time of the stair master for me!
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Old 03-08-2018, 10:28 AM   #738
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Yesterday was a good chest and biceps day. No cardio. Trying to let my sore heel get some relief.

Today....still undecided. 3 hours sleep. I hate nights.
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Old 03-08-2018, 11:27 AM   #739
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Legs and abs today. Tweaked a glute so now I have a pain in the ***. Taking a few days off before starting the heavy low rep segment of this plan. I will either start that Sunday or Monday.
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Old 03-08-2018, 12:12 PM   #740
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No gym for me today and yesterday. Short turn around time at work and crazy schedule. Back to normal schedule tomorrow.
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Old 03-08-2018, 03:44 PM   #741
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Hit the road earlier. Really good Pace for me.
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Old 03-08-2018, 03:48 PM   #742
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Shoulders was a success

Today ended up being sprints but called a auidable and did the fastest paced mile I’ve done since high school at 6:59.

Tomorrow is Legs if I can fit it in before my flight at 3:05

Saturday will more and likely be a off day since it’s a wedding day and we are in a hotel
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Old 03-08-2018, 05:41 PM   #743
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12 Drop step lunge and leans SS 12 Single leg DB squats each leg. 3 sets.
12 DB single leg DBL SS 20 hip bucks. 3 sets.
12 step up thrusts each leg SS 12 split squat jumps each leg. 3 sets.

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Old 03-09-2018, 08:51 AM   #744
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I donated blood yesterday so no biceps work today like I wanted too. I was a little scared I'd blow that thing open again. Plus my arm was a little sore from being stuck with what I am sure was a old oil can spout!

Anyways, I did get some chest and back today and managed not to squirt blood all over the entire gym.

Supersets 4x8 with last set stripping it down

Seated wide grip chest press/weighted pullups
Incline dumbbell press/wide grip seated row
Pec deck/body weight chin up
Incline situps/hanging leg raise

Taking the weekend off. Got an IDPA shoot tomorrow and then yard work the rest of the weekend. Yuck!
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Old 03-09-2018, 02:41 PM   #745
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Today was working on jerk and snatch. Did lots of jerks, light weight and behind the neck press, Klokov presses as well. Sitting in a full squat, atg, with the bb overhead in with a snatch grip. Then finished off with arms, traps and abs. Going to start doing Tabata. Their is a YOUTUBE sight called Tabata Songs that keeps your cadence so, you don't need a stop watch.
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Old 03-09-2018, 02:46 PM   #746
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Was able to do legs!

Mch calf raises///Laying leg curls///leg ext (20/10/10)x4
Leg press 3x20 with increasing weight per set
DB walking lunges 15x15x12x10 each leg
Smith Squats 20x20x15x10x10x20 inc weight per set minus the last one which is a drop set
Leg ext///leg curls 4x12

8 min mile
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Old 03-09-2018, 04:25 PM   #747
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I don't know how I used to jump rope for hours as a kid!
100 regular jumps.
75 side to side jumps.
5 minutes boxer shuffles.
25 double jumps.
That's all, but it kicked my butt.

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Old 03-09-2018, 05:26 PM   #748
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Shoulders and abs today. Mixture of dumbbells machines and kettlebells. Got some pretty good cardio going with the kettlebell swings and snatches. Had to cut it short cuz my grandsons got a baseball game at 6.
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Old 03-10-2018, 11:31 AM   #749
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12 DB deadlifts SS 12 tubing squat to standing rows. 4 sets.
15 inverted rows SS 12 DB clean and press. 4 sets.
Burpee push-up pyramids 10-1. 2 sets.

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Old 03-10-2018, 02:03 PM   #750
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10 min treadmill
20 on calorie burner program on rotating staircase of death
8 min treadmill
2000 Meter row
10 min treadmill cool down
Sauna time to relax
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