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New Year Workout Accountability 2018

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    Legs, shoulders and abs today.

    Lateral raise/leg extension
    Hang clean/goblet squat
    Front raise/incline leg press
    Rear delt cable pulls/calf raises

    Hanging leg raises/incline situps/ab roller

    Chest and back tomorrow

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      Cleans, front squats, lay pull downs, cable high pulls, rope push downs and single arm reverse grip pull downs today. Losing focus right now. Not progressing like I want to. Need to re-evaluate. Tweaked my lower lat on front squats today.

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        Buddy sent me a pretty awesome 2 month plan that I’ll be starting next week and I did a sample of it today for back and bi’s.

        Everything was supper setted and followed a 15x15x12x12x10x10xDrop Set (weight increases from each different set)

        Ez Bar Curl SS Cable Lat Pull down
        DB single arm preacher curls SS Lawnmower Pulls
        EZ bar reverse grip curls SS reverse grip pull ups
        BB wide Grip curls SS wide grip dealt pulls (or row)
        Dual Preacher Hammer curls SS Mch Rows
        Cable Curls SS Smith Mch Rows
        Straight bar standing lat pull downs SS DB curls (half single arm and half dual)

        Finished of with shoulder height Dual Cable Curls (no idea what they are actually called lol)

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          .......

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            Shoulder Boulders and abs today

            Increasing weight with declining reps and tried to stay in the 50-75% range weight wise

            DB Shoulder Press 15x15x12x10xDS /// Decline sit ups 4x12
            DB Side Raise 15x12x10x10xDS /// Leg raises 4x12
            Smith Row 15x12x10x10xDS /// Russian Twist 4x20
            Single Arm DB Lateral Raise 15x12x10x10xDS /// Shoulder Shrugs with 1 sec hold 4x10
            Standing DB Press 15x12x12x10xDS /// Leg lifts on bar 4x12
            Smith Mch Press 15x12x10x10 /// Mch Twist 4x20
            Mch Dealt Fly 15x15x12x12 /// Planks 3x45secs

            5 mins jog for .71 miles

            Weighted Ab coaster 4x15

            Arnold press 15x12x12x10xDS

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              I woke up at 0111 this morning. Maybe tomorrow!

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                My youngest son had tennis matches yesterday and we didn't get home in time for me to workout. Gonna try to pull a double today to get back on schedule. Got up in time for round one before work.
                DB single leg squats with jumps. 3 x 15.
                3 way DB RDL. 2 x 12 each leg.
                Tubing low rotation rows. 3 x 12 each arm.
                DB renegade rows. 3 x 10 each arm.
                One leg incline push-ups. 4 x 20.
                Tubing woodchopper pushdowns. 3 x 12 each side.
                11-11-11 scheduled for this afternoon.

                Sent from my XT1080 using Tapatalk

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                  Originally posted by icetrauma View Post
                  .......
                  We've all had days like that.

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                    Today was warm up, chest and bicep SS then calves. Finished on the arm bike and 12 minutes of stretching in the dry sauna. Two nights of really good sleep and an off day yesteday had/has me feeling pumped today. It is amazing how much 7 hours of solid sleep can do for you.

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                      Originally posted by rtp View Post
                      We've all had days like that.
                      I hit unsubscribe when instead of the thread title. lol


                      Today was treadmill, stair master, treadmill, rotator cuff and shoulder mobility.

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                        Yep. Badly needed off day yesterday. I was sore all over. Going to hit it hard tonight

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                          Back and bis today plus 30 cardio

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                            Really tight today after leg day yesterday.
                            Squats:
                            1x10 @40%
                            1x5 @50%
                            1x5 @60%
                            -----
                            1x5 @75%
                            1x3 @85%
                            1x1+ @95% (Hit 6 reps, so I think I need to retest my 1RM after this cycle)
                            -----
                            3x10 @75%
                            -----
                            Seated Calf Raise
                            5x20
                            -----
                            Swim 500M

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                              Get it in!

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                                11 reps, 11 exercises, under 11 minutes.
                                Box jumps/burpees/pistol squats (11 each leg)/burpees/split squat jumps (11 each leg)/burpees/clapping plyo push-ups/burpees/handstand push-ups (first time I've done these, form and ROM sucked. Feet kept sliding down the wall. Wasted a lot of time on this exercise!)/burpees/plank walkouts. Just missed 11 minutes by 16 seconds (11:16). This was not a pass or fail challenge. I hate burpees even more now!

                                Sent from my XT1080 using Tapatalk

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