New Year Workout Accountability 2018

[150class]

Phase 2 is a beast

Shoulders destroyed

Smith Mch Shoulder Press
15x15x(5x5x5x5 alternating between partial and full reps) done 3 times

DB Front Raise with 1 sec pause up top
10x10x10

DB Lateral Dropsets
Set 1-10x12x15 2-8x10x12 3-6x8x10 4-4x6x8 Dropping 5 pounds with each DS

Barbell Front Raise SS DB Shrugs
15-15-15 for both

Mch Rear Delt Flys
15x15x15x15

Seated DB Press
15x15x10x10x10

Face Pulls SS Rear Delt Flys
20x15x15x12 for both

Arnold Press
151x15x15


2.5 miles in 20 mins for cardio

Phase 2 Legs for Mañana and after taking a quick glance I’m not ready for it lol

[SabreKiller]

Just wasn't feeling it this morning for hamstrings so I only did triceps and abs.

Weighted dips
Skull crushers
Pronated/supinated pushdown
Overhead rope extension
Cable kickbacks
incline leg raises
Cable rotations

[rtp]

Rowing, legs, abs, bike. Next two days are off days.

[150class]

Done before the suns even up

Legs and as always a decrease in reps means a increase in weight

Mch calf raises /// laying hammy curls /// leg extensions
4x(20x10x10)

Smith Lunges
20x15x12x10 each leg

Sumo Squats
20x15x12x10

Leg press
20x20x15x10x10

Hammy curls /// Leg extensions
20x20x15x15 for both

If proper sumo squats mean your groins feel like they are ripping away from your hips then I’m doing the right

[Chew]

Decided to come this morning after working last night. Headed to bownanza after I wake up. Hoping to see some of y'all there.

Smith machine shoulder presses
Db laterals
upright rows
Face pulls
Shrugs
Maybe some elliptical

[SabreKiller]

Took off today. My body needs to repair fro a solid week of strip sets. I love them, but boy my body hurts. Im shooting the steel challenge tomorrow in Bandera and I would like to be able to raise my arms. Have a great weekend!

[Muskles]

12 DB curl and press SS 12 standing DB rows and kickbacks. 4 sets.
Pullups to failure SS diamond push-ups to failure. 4 sets.
DB 3 way lunge reaches. 7 reps each leg, 3 sets.

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[150class]

Destroyed arms today

Best arm workout I’ve had yet

Abs followed
4x20 on Leg lifts on the bars /// Russian twist with a 15lb ball 4x30
Toe touches with ball /// scissors both 4x20
Mch ab crunch 4x25 /// 1 min planks

Cardio
15 50yard sprints with minimal rest and 2 100 yard sprints to end it

[icetrauma]

More shoulder work and technique work for the jerk. BB OHP, Klokov Press, Face pulls, dB lat raises, dB front raises and machine high volume OHP. Finished off with back extensions.

[coy-ote]

Where is that workout routine that is pictured? Is it purchased online?


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[Chew]

Where is that workout routine that is pictured? Is it purchased online?


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If you're talking about my posts, that's from the free app from anytime fitness.

[coy-ote]

Ok thank you sir and stay safe


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[rtp]

3 Amigos

[deerwatcher51]

I started my journey last Two weeks ago, stepped on the scale and decided enough was enough. I have lost 4 lbs in two weeks. I got back on "My Fitness Pal" to keep up with calorie intake and have been mostly walking. Planning on starting on the bowflex today.

[150class]

I started my journey last Two weeks ago, stepped on the scale and decided enough was enough. I have lost 4 lbs in two weeks. I got back on "My Fitness Pal" to keep up with calorie intake and have been mostly walking. Planning on starting on the bowflex today.

Keep it up sir!!! It won’t be easy and it may take awhile but it’s freaking worth it!!!!!



Back and Cardio done for me

Deadlifts 15x10x10x10x10
Single arm lawnmowers 15x15x10x10
Lat pull downs 15x12x12x10
TBar Rows 15x15x12x12
Seated cable rows 15x15x12x10
Hyperextsions 25x25x25x25
Straight arm cable lat pull downs 20x15x15x15
Mch Rows 15x12x12x10xDS
Mch lat single arm pull downs 15x12x12x10

2 mile jog in 15:45
10 50 yard wind sprints

Toast.......


Arms abs and cardio mañana