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Old 01-11-2018, 01:49 PM   #151
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.8 mile warm up on the treadmill, 1+ hour of nothing but back, couple calf exercises, .65 mile on the treadmill and then 12 minutes of dry sauna with leg stretches.

Back exercises, all with warm up set and then 3x10
Wide grip lat pull downs
Seated rows
1 arm rows
Straight arm pull downs
Narrow grip lat pull downs

I feel myself rounding back into form after those couple weeks off. Tomorrow is triceps/biceps, legs on Saturday and Monday I start back on the program I had a lot of success with previously.
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Old 01-11-2018, 02:34 PM   #152
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I've spent the better part of the past 4 days clearing out the boxes from the spare room (which has been holding place to furniture and boxes since our move a few months ago, the house is in renovation phase) and installed 5.5" baseboards.

treadmill came in yesterday and its now in the room, unboxed - but not assembled. tomorrow i should have it up and ready for a test run.

my official weight as of tonight is: 184.8
Got the treadmill put together last night and did a quick 6 minute run to test out the functionality of the machine. i'm going to have to do some reading on the manual as it has dozens of buttons and seems to want to adjust speed and incline based on calorie per minute burn rate...its going to be a great year!
looking forward to dropping weight, feeling and looking better!
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Old 01-11-2018, 04:37 PM   #153
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Avoided legs again..... god I suck lol

Back and Bi’s today

Tomorrow is Legs no if’s ands or but’s about it
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Old 01-11-2018, 05:21 PM   #154
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Upper body yesterday, legs and abs today. Not feeling it, but need to get it done.
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Old 01-11-2018, 07:24 PM   #155
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1st day at a gym today (anytime fitness). Did some cardio then All leg machines. Don't know what Im doing but I'm doing something
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Old 01-11-2018, 07:34 PM   #156
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1st day at a gym today (anytime fitness). Did some cardio then All leg machines. Don't know what Im doing but I'm doing something
Thatís where it all starts sir and slowly evolves each day!

Keep up the good work!
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Old 01-11-2018, 11:04 PM   #157
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1st day at a gym today (anytime fitness). Did some cardio then All leg machines. Don't know what Im doing but I'm doing something
Keep it up, weíre here to help if ya need it.
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Old 01-12-2018, 08:40 AM   #158
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Iím here.... Doing legs........ And a lite shoulder routine


Todayís workout:

Leg Press SS w/ Barbell Shoulder press
Dead lift SS w/ D.B. Shoulder Press
Wall sits SS w/ alternating front and side shoulder lifts
Body squats SS w/ Good Mornings
Leg ext SS w/ hamstring curls
Lunges to finish

Mile on the thread mill

Last edited by 150class; 01-12-2018 at 08:46 AM.
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Old 01-12-2018, 09:43 AM   #159
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My lower back and left hip have been killing me all week and this morning it was the worst. My mind was clear and the rest of my body was ready for an arse kicking, but its funny how pain can affect you. I got chest and back done this morning, but not nearly what I mentally wanted to do.

Supersets 5 X 8

Incline bench/wide grip row
Pec deck fly/reverse grip body weight pullup
Reverse grip bench/body weight ring pullup
Incline leg raises

Did my usual stretch routine at the end and back/hip doesn't hurt as much, but dang.

I'll evaluate how I feel in the morning and may go back in.
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Old 01-12-2018, 11:01 AM   #160
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Finished doing a 5 min hard jog instead of a mile as my legs were giving out mid run lol

I’ve never dead lifted over 205 that I can think of and hammys were feeling good so decided to try and max out. Was able to do 375 before my fingers could literally no longer hold up the bar so I’m assuming that’s what those wrist strap things I see people wearing are for?

Good leg workout over all
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Old 01-12-2018, 11:05 AM   #161
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I haven't deadlifted in several weeks since I've been fighting low back issues. I use straps for deadlift, pullups, and pretty much anything when I'm doing an upper body pulling motion. It lets me concentrate on the pull rather than my grip.
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Old 01-12-2018, 03:07 PM   #162
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L shoulder is acting up, again, so I couldn't do OHP or DB Press.

Machine Seated OHP 10 x 15-10. This includes warm up and all weight pyramid except last 3 sets.
Face pulls 4x15
DB lat raises 4x12
DB front raises 3x12 - I don't usually do this because of the front delt work on all the presses. Super setted with shrug machine 4x15
Smith Machine behind the back shrugs/Front shrugs 4x12

Arms

Straight bar push downs/Hammer Curls 4x12
Bent over tricep extensions with the rope/DB curls 3x12
Reverse grip pull downs/Cable curls with arm parallel to the floor 3x12
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Old 01-12-2018, 03:35 PM   #163
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.8 mile warm up then bicep/tricep super sets. Finished with 3 ab exercises and then 12 minutes in the dry sauna stretching. Felt great today. Im dreading leg day tomorrow.....I like doing the exercises but I wont be able to walk or sit down normal for about 5-6 days and then it will be leg day again, lol.
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Old 01-12-2018, 06:15 PM   #164
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Tomorrow will be a off day as I’ll be in college station
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Old 01-12-2018, 08:24 PM   #165
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Got home yesterday and didn't have power due to the storm. Couldn't get workout video to load without WiFi.

Today was leg day.
Warm up 3 minutes.
DB squats. 3 sets of 10.
DB side lunges. 3 sets of 10.
DB single leg dead lifts. 3 sets of 10-12.
Hip bucks. 4 sets to failure.
Starfish crunches. 3 sets to failure.
Heels to heaven. 2 sets to failure.
60 seconds or less between sets.

Feeling a lot more soreness from this program than ever before. Been off 3 months, but I've taken off longer without this much (good) pain after workouts. Triceps are still burned out from Tuesday.

Weekend is my scheduled days off this week, but I'm gonna have to use it to make up for Monday and yesterday.

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Old 01-13-2018, 02:41 PM   #166
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Drank to much last night not to work out lol

3.5 miles on the threadmill and a short ab circuit
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Old 01-13-2018, 02:51 PM   #167
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Off day for me. Short turn around time for work and I needed the extra sleep.
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Old 01-13-2018, 02:55 PM   #168
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I haven't hit it in about 4 days. My little ones brought home something heavy from daycare and it's had me brutalized. On top of that, my youngest is doing a sleep regression thing and sleep is at a premium. Should get cranked up again tomorrow or monday.
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Old 01-13-2018, 04:02 PM   #169
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.8 mile warm up, 5 leg exercises with a warm up set then 3x10, .65 mile walk on the treadmill then 12 minutes in the dry sauna for some back and leg stretching. Tomorrow is supposed to be an off day but we will see. I may go in for a little bit of cardio and some foam rolling. Or I may just lay around all day, lol. Im looking forward to weighing in on Monday. Hopefully I have reversed some of the damage I have done the last 2 months being a slacker.
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Old 01-13-2018, 05:24 PM   #170
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Tomorrow I plan on working on some cleans form. I want to start incorporating Oly lifting in to my routine.
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Old 01-13-2018, 05:37 PM   #171
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3 leg workouts in a row!? WTH? Glad power was out Thursday or it would have been 3 days straight legs. Wednesday was agility ladder leg conditioning. Yesterday was leg day with weights and today was running. I don't like running anymore, loved it as a kid. I know I didn't give it my all, especially since I stayed in and did it all running in place, but I got my heart rate up and the sweat pouring.
5 minutes warm up jog.
10 sets of intervals. 20 seconds full sprint, 40 seconds high knee jog.
5 minutes cool down jog.

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Old 01-13-2018, 05:48 PM   #172
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Tomorrow I plan on working on some cleans form. I want to start incorporating Oly lifting in to my routine.
I loved doing that stuff and saw great results with it......then my shoulder doctor said NO MORE. Sucked to tell ya the truth.
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Old 01-13-2018, 05:56 PM   #173
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I loved doing that stuff and saw great results with it......then my shoulder doctor said NO MORE. Sucked to tell ya the truth.
I'm hoping my shoulders don't get crazy. Only thing I'm really worried about is the snatch. If all else fails, I can still do cleans.
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Old 01-13-2018, 06:02 PM   #174
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I'm hoping my shoulders don't get crazy. Only thing I'm really worried about is the snatch. If all else fails, I can still do cleans.
Good luck with it. The amount of strength I felt throughout my entire body after several months of those workouts was amazing. I never felt that good before and havent since. Sucks being old and broken, lol. I asked if I could still do the cleans and got a resounding NO. My left shoulder is McGuyver'd together according to my doctor so Im probably worse off than most. Im still tempted to start doing them again.
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Old 01-13-2018, 06:07 PM   #175
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Good luck with it. The amount of strength I felt throughout my entire body after several months of those workouts was amazing. I never felt that good before and havent since. Sucks being old and broken, lol. I asked if I could still do the cleans and got a resounding NO. My left shoulder is McGuyver'd together according to my doctor so Im probably worse off than most. Im still tempted to start doing them again.
My shoulder mobility is not the greatest. I'm hoping one of the positives is it improves. I'm looking forward to the challenge and should work in well while cutting weight. I'm getting tired of the typical weight lifting and looking for a way to spice it up.
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Old 01-14-2018, 03:14 PM   #176
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Got it in today. 4th day of this weeks session so, it was clean form and drill day. Spent 1 hour working on form. I tell ya, even at light weight you work up a good sweat.
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Old 01-14-2018, 03:56 PM   #177
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After 5 of 6 days in the gym I went ahead and took the day off. Back at it tomorrow with Chest, Biceps and calves. It was a great week as every muscle group on my body is sore. I hope to continue that.
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Old 01-14-2018, 04:03 PM   #178
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About to head in for chest and tris

If I feel good might try to Maxout on Bench
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Old 01-14-2018, 06:52 PM   #179
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Pyramided my entire chest routine from 12reps to 6 back to 12 reps with weight increasing and decreasing appropriately. Destroyed my chest.... High reps for Tri’s 4x12 for everything

BB Bench w/ Rope ext
D.B. Bench w/ overhead ext
BB Incline w/ single arm ext
Mch Incline w/ rope kickbacks
DB flys w/ dips and db overhead ext
Close grip D.B. incline press with heavy cable dips
More dips with Seated Mch dips

Muchos dipo’s lol
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Old 01-14-2018, 08:29 PM   #180
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Been under an old house for 2 days fixing plumbing destroyed by freeze. I'm sore all over

Back & cardio some time tomorrow
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Old 01-14-2018, 09:01 PM   #181
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Caught up for the week earlier.
Inverted rows. 4 sets of 12.
DB rows to extension. 3 sets of 12.
Reverse lunge curls. 3 sets of 12.
Hammer curls. 3 sets of 12.
60 second rest between sets.
V-up Russian twist. 4 sets to failure.
30 seconds rest between sets.

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Old 01-15-2018, 12:45 PM   #182
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all week looks like. Security for the stock show all week. The food is killing me! I've never seen so many carbs in my life.
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Old 01-15-2018, 01:11 PM   #183
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.9 mile warm up, chest, bicep super sets, then calves......10 minutes on the row machine and finished with 12 minutes in the dry sauna stretching my legs. My left shoulder is really being aggravated by my chest workouts. I have dropped the weight but it isnt helping. I have some topical creams prescribed by the doctor Im going to start applying to see if they can help. If it doesnt, I think Im going to be stuck with decline press only for awhile which is going to suck. I dont think it is injured, just aggravated as my shoulder exercise arent weak or painful. But chest exercised arent fun right now.
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Old 01-15-2018, 05:59 PM   #184
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.9 mile warm up, chest, bicep super sets, then calves......10 minutes on the row machine and finished with 12 minutes in the dry sauna stretching my legs. My left shoulder is really being aggravated by my chest workouts. I have dropped the weight but it isnt helping. I have some topical creams prescribed by the doctor Im going to start applying to see if they can help. If it doesnt, I think Im going to be stuck with decline press only for awhile which is going to suck. I dont think it is injured, just aggravated as my shoulder exercise arent weak or painful. But chest exercised arent fun right now.
Try some rotator cuff exercises and face pulls. Sometimes weaker posterior delts and cuffs can cause issues. It happens to me.

Today session was less than stellar. **** poor sleep and my mind was elsewhere because my sons blood sugar was acting up. Itís back under control now. Chest, back, arms and abs.

Hammer Strength incline then decline
Cable flyers and incline dB flyers and dB incline close Press to pump the upper chest.

Back was pull downs, close grip rows and under hand matching rows.

Arms was reverse grip pull downs super set with hammer curls
Single stem push downs with bicep curls with arms parallel to the floor

All arms done on freestyle cable machine

Abs were weighted crunches on machine for obliques and abs.

Not my best effort but Iíll live to lift another day. Off day tomorrow for work schedule changes. Doing 7a-7p. Wed will be Leg day.
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Old 01-15-2018, 06:03 PM   #185
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Burpee push-up pyramids. 4 sets of 8, 6, 4, 2.
Alternating incline DB press. 3 sets of 12 each arm.
Side lateral raises. 3 sets of 12.
Tubing tricep kick backs. 3 sets of 12.
Tubing tricep push aways. 3 sets of 12.
60 second rest between sets.
Tomorrow is upper body conditioning.

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Old 01-15-2018, 06:09 PM   #186
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Try some rotator cuff exercises and face pulls. Sometimes weaker posterior delts and cuffs can cause issues. It happens to me.
I should have been more specific than saying shoulder exercises.....most of my shoulder work is for my delts and cuffs. They dont bother me at all. I think I just got too heavy on my flat bench and incline press and have aggravated it. I know all of the strength tests to do to figure out if there is a cuff problem and there is zero weakness(thank God) with them. Tomorrow is shoulder day!
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Old 01-15-2018, 06:10 PM   #187
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****, we already lost all of the new guys on the thread just 2 weeks in lol.
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Old 01-15-2018, 06:19 PM   #188
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****, we already lost all of the new guys on the thread just 2 weeks in lol.
Lol, they're probably just forgetting to post.

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Old 01-15-2018, 07:38 PM   #189
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Back and Bi's with some forearms mixed in.

All 4x12 or 4x10 with a 5th high rep set 15-20.

Too lazy to type out the routine.

Shoulders tomorrow along with abs and a 1-2 mile run.

Saw two interesting things today at the gym......

1) A guy whos a solid XL possibly XXL wearing a Medium size Hawaiian Punch shirt and 6inch tight shorts....

2) Two guys doing bench. One ripped dude that probably maxes out at 350-375ish and another guy that maxes out at probably 185ish. So why is the "185" guy getting under the Bar with 305 on it while he's requiring 125 pounds of help from his buddy?

Is this a common practice? Does this actually help? Very confused yet have open ears to learn something knew.
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Old 01-15-2018, 07:53 PM   #190
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1) A guy whos a solid XL possibly XXL wearing a Medium size Hawaiian Punch shirt and 6inch tight shorts....
I didn't think I would see anyone I knew!
Several years ago I worked out with a guy that could lift probably double what I could at the time. He used to have me "try" to lift his workout weight every couple weeks. We didn't know what we were doing. I think he just liked to show off. Lol

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Old 01-15-2018, 09:04 PM   #191
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1) A guy whos a solid XL possibly XXL wearing a Medium size Hawaiian Punch shirt and 6inch tight shorts....
We have a guy at my gym that looks just like Tommy Boy, not quite as heavy but close.....He wears a tshirt that barely makes it to his waistline so it is constantly riding up showing that spare tire of manliness and his shorts are to small as well. He has the continuous plumber look going on and to top it off generally both pockets of his shorts are pull out. Im going to get a picture one of these days. Im guessing these clothes used to fit him when he was in high school. Now, not so much.
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Old 01-15-2018, 09:46 PM   #192
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****, we already lost all of the new guys on the thread just 2 weeks in lol.
Hopefully, doing only as Muskles said.

Quote:
Originally Posted by Muskles View Post
Lol, they're probably just forgetting to post.

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Hopefully this.

Quote:
Originally Posted by rtp View Post
I should have been more specific than saying shoulder exercises.....most of my shoulder work is for my delts and cuffs. They dont bother me at all. I think I just got too heavy on my flat bench and incline press and have aggravated it. I know all of the strength tests to do to figure out if there is a cuff problem and there is zero weakness(thank God) with them. Tomorrow is shoulder day!

I was hesitant to post because I know you know what to do. Glad all is well.

Quote:
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Saw two interesting things today at the gym......

1) A guy whos a solid XL possibly XXL wearing a Medium size Hawaiian Punch shirt and 6inch tight shorts....

2) Two guys doing bench. One ripped dude that probably maxes out at 350-375ish and another guy that maxes out at probably 185ish. So why is the "185" guy getting under the Bar with 305 on it while he's requiring 125 pounds of help from his buddy?

Is this a common practice? Does this actually help? Very confused yet have open ears to learn something knew.
What was seen cannot be unseen.

Ego lifting is terrible and a good way for both parties to get injured.
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Old 01-16-2018, 08:16 AM   #193
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Not only has the whole city of San Antonio become a ghost town but so has the gym lol

3 people here

Shoulders SS w/ ABs to force my fatarse to do abs instead of chicken out

Last edited by 150class; 01-16-2018 at 08:23 AM.
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Old 01-16-2018, 08:21 AM   #194
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In. Been getting up at 4:45 every morning during the week to work out since August. Did chest and triceps today.
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Old 01-16-2018, 08:25 AM   #195
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Not only has the whole city of San Antonio become a ghost town but so has the gym lol

3 people here

Shoulders SS w/ ABs to force my fatarse to do abs instead of chicken out
That's a good thing. No one to slow your role.
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Old 01-16-2018, 08:31 AM   #196
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That's a good thing. No one to slow your role.
Amen to that
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Old 01-16-2018, 11:17 AM   #197
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Today’s workout:

Standing military press SS/ Bench ab crunches
DB Press SS/ Russian twist
Rope pulls SS/ toe touches
Front and side raises SS/ land mines
Barbell front raises SS/ decline crunches with Russian twist
Arnold Press SS/ Mch ab crunches
Shoulder flys SS/ sliding ab Mch thigh I can’t think of
Mch shrugs and DB shrugs SS/ oblique plate lifts
Smith Mch rows SS/ planks
Mch Shoulder Press

1 mile jog at 8:30
Went to leave and couldn’t see through the windshield so left truck on and went back insides and ran another mile at 8:00


All shoulders were 4x12 or 4x10 with increasing weight
Abs were all 4x12 or 4x15
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Old 01-16-2018, 11:25 AM   #198
Chew
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Join Date: Oct 2006
Location: Kingwood, TX
Hunt In: Leon County
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This fat boy is still here. Been up in the woods since Friday.

My workout:

Planted 16 red oak/live oaks.

1 rep: used a shovel. Shovel handle broke.

15 reps: used a hoe (not the wife).

16 reps: Hauled fertilizer and compost bags around.

1 continuous/30 minute cardio session: trash fire got out of the barrel and quickly spread towards one of our cabins. Fought it with shovel and 5 gallon buckets of water.

5 reps: cut firewood and loaded it on a 4wheeler.

1 rep: wrestled with a 5' brush hog for 20 minutes then wrestled with a box blade for 10 minutes.

Walked approximately 3 miles around the property (multiple laps)

15 reps: lifted light weights repeatedly over a 4 hour period:


Last edited by Chew; 01-16-2018 at 11:27 AM.
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Old 01-16-2018, 11:27 AM   #199
LiftAndShoot
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Join Date: Aug 2014
Location: Arlington
Hunt In: Kaufman County
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Did my first real brick workout yesterday. It was a total garbage fire because I've never done it and had to do it indoors. But, I went 5 on the bike in 15 (variable resistance) and immediately went 2 on the treadmill in 20.
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Old 01-16-2018, 07:19 PM   #200
rtp
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Join Date: Aug 2010
Location: Sugar Land, Texas
Hunt In: open range
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Gym was a ghost town this morning.....
.8 mile warm up, super sets of shoulder cuff and delts or delts and traps, then abs, then .65 on treadmill and finished with 12 minutes of stretching in dry sauna. I really feel like Im rounding back into form. Im going to increase everything next week if the rest of the week goes well.
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