New Year Workout Accountability 2018

[150class]

Off day smoff day

Ate at my favorite breakfast place over in Grapevine (Old West Cafe) and I do not even want to take a guess at how many calories I consumed

10.1 mile jog took at least a good chunk of it back off and some dancing at the wedding should help shed a few more

[Chew]

Back and triceps. Bought me a jump rope today with weighted handles. Azzzzzzz kicker

[150class]

Just wrapped up a good bi’s, tri’s, and abs session

Phase 2 of the program I’m doing starts mañana with Chest and some cardio

[Chew]

Started a new 12 week program today. Less exercises. Did legs and calves tonight plus 4000 strides on the elliptical.

Squats
Walking db lunges
Leg presses
Seated calf raises

[Rich...]

Chest back and triceps. 4 sets of 8 reps on everything
superset
BB row
Bench press

Superset
Rows
Incline bench

Giant set
Skull crushers
DB flys
Tricep cable extension

Followed by 10 burpees every minute on the minute for ten minutes. (You could hardly call them burpees at the end)

[SabreKiller]

Chest and back today. 4x8-10 supersets. 4 set is trip sets.

Wide grip seated chest press/seated row
Flat bench dumb bell press/body weight pullup
Cable fly/neutral grip pullup

Undecided about tomorrows beat down, but its probably gonna be legs and shoulders.

[rtp]

Everything went up today after stalling for the previous several weeks. Only working out 4 days last week and doing low weight high reps on those days was exactly what my body needed. Rowing before and after, Chest, biceps and calves. Stretching at the very end. Right at 2 hours total.

[150class]

Chest is destroyeddddd
Felt like someone was cutting my pecs down the middle with a knife during my last exercise lol

DB Chest fly 15x15x12x12x12
Smith incline 15x15x(5 partial to 10 full)x(5 par to 8 full)x(5 par to 5 full)x(5par to 5 full)
Cable fly Ladders (5low x 5mid x 5 high)x3= 1 Set done 4 times SS with 12 push ups
DB close grip Press 15x15x12x12x(10 partial to full)
BB bench press 4x10
Smith incline 15 x (5 full x 5 partial x 5 full) done 3 times
Mch Chest Flys 5x12 SS with 10 sec chest flex’s

15 50yard wind sprints

[Chew]

Chest is destroyeddddd
Felt like someone was cutting my pecs down the middle with a knife during my last exercise lol

DB Chest fly 15x15x12x12x12
Smith incline 15x15x(5 partial to 10 full)x(5 par to 8 full)x(5 par to 5 full)x(5par to 5 full)
Cable fly Ladders (5low x 5mid x 5 high)x3= 1 Set done 4 times SS with 12 push ups
DB close grip Press 15x15x12x12x(10 partial to full)
BB bench press 4x10
Smith incline 15 x (5 full x 5 partial x 5 full) done 3 times
Mch Chest Flys 5x12 SS with 10 sec chest flex’s

15 50yard wind sprints

Nice one. That does sound painful.

[Muskles]

Diamond cutter push-ups to failure SS pull-ups to failure. 3 sets.
12 Alternating incline DB press each arm SS 12 DB renegade rows each arm. 3 sets.
12 Tubing rotational press SS 12 tubing rotational high rows. 3 sets.
Threw in 3 sets of low weight DB decline press burnouts just for fun.

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[150class]

Back and cardio done

Deadlift 15x15x10x10x10
Single arm dumbbell lawnmowers 15x15x10x10
TBar Rows 20x15x10x10
Lat pull down 15x12x12x10
Seated cable pull 20x15x12x10
Single arm Mch pull down 15x15x12x12
Straight arm lat pull down 20x15x15x15
Hyperextensions 4x25
Mch Row 20x15x12x12

20 mins of stair master


Arms and Abs tomorrow

[SabreKiller]

Shoulders and abs today. All strip sets 4X each exercise. I won't be able to move my arms later today.

Lateral raise/incline situps
Dumbbell shoulder press/hanging leg raise
Rear delt dumbbell fly/ab roller

Tomorrow is leg day.

#dadbod

[rtp]

Where are all the new people at?

[Snacks]

Shoulder is finally starting to feel a little better.
I hit two PR's in the past week. 415x4 on DL Friday then 260x7 on bench yesterday, so I'm pretty pleased!
Yesterday was bench:
Flat bench - 8x(5-10reps increasing then decreasing weight)
Incline - 5x10
Decline - 6x10
Fly's - 4x10
Decline Burnout - 2x20

[icetrauma]

Strained groin 3 days ago so, legs are on the back burner. Yesterday was shoulder day. Lots of behind the neck OHP, range of motion exercise dB raises. Today will be back and chest.