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Old 01-21-2020, 11:59 AM   #151
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Chest, Tri's and Abs yesterday with a 2 mile run to finish.

Back, Bi's and cycle time today. Getting ready for the MS150
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Old 01-21-2020, 12:04 PM   #152
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Quote:
Originally Posted by DRettele View Post
Hope your knee issues are behind you.



Not being able to exercise due to injury really stinks. I hate downtime from an injury and then feeling like I am starting over.


Thank you I hope so too! I am trying to build up the strength slowly so I hopefully avoid another injury. Never fails with me I get overly excited then get hurt.


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Old 01-21-2020, 01:11 PM   #153
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Thank you I hope so too! I am trying to build up the strength slowly so I hopefully avoid another injury. Never fails with me I get overly excited then get hurt.


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I hear ya! I do the same and have to keep my excitement in check and wear compression sleeves to keep from reinjuring my hamstrings. Then foam roll after runs.
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Old 01-21-2020, 02:21 PM   #154
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Back & cardio done...


Thinking of just cutting my legs off, can’t hurt worse
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Old 01-21-2020, 02:26 PM   #155
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Yesterday 20 min cap.

100 pull ups
100 calorie bike
100 front squats 95#

*break up however you wanted.

Today..
Fasted cardio: 2 mile run, 2 k row.

Going to do a body weight workout tonight w/ my wife.




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Old 01-21-2020, 03:21 PM   #156
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Made it during lunch! Besides flys everything was a descending half pyramid with increasing weight followed by 1 if not 2 DS's

Warm up 5 min jog

BB Bench
DB Incline
DB Bench
Incline landmines
Decline and incline Cable flys
Mch Incline
Mch flys

Cool down 5 min jog
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Old 01-22-2020, 09:06 AM   #157
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DB bench press and flies

Tabata planks 20 seconds of work, 10 seconds rest. 8 rounds (4 min)

Tabata push ups (4 min)

2 mile run.

Down another pound today. Celery juice every morning on an empty stomach has really been helping my gut health and jumpstarting my metabolism for the day.


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Old 01-22-2020, 09:15 AM   #158
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I's tired boss. I guess my body hasn't caught up from the livestock show, but I made it this morning. Moderately heavy chest and bicep day. Supersets 3X8-10 with abs thrown in as well.

Treadmill warmup then three warmup sets. 5 minutes elliptical at the end.

Seated wide grip bilateral chest press/BB curl/incline situp
Bilateral incline chest press/preacher curl/hanging leg raise
Inverse grip bench press/hammer curl/ab roller

Shoulders and legs tomorrow.
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Old 01-22-2020, 09:35 AM   #159
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Made it in for a good arm work out this morning!

8 SS's followed by core and a 5 min jog for cool down.
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Old 01-22-2020, 09:46 AM   #160
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Today will be shoulders and need to throw in some pull ups.

Finish with 3 mile run.

Currently 190lbs, down from 205 when I quit drinking last year.

I am 6'2" so I don't want to go much lower, I have been at 190 for 6 weeks. I keep getting leaner so I am changing out fat for lean muscle.
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Old 01-22-2020, 10:08 AM   #161
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Quote:
Originally Posted by Tshelly View Post
Yesterday 20 min cap.

100 pull ups
100 calorie bike
100 front squats 95#

*break up however you wanted.

Today..
Fasted cardio: 2 mile run, 2 k row.

Going to do a body weight workout tonight w/ my wife.



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I like this one.
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Old 01-22-2020, 10:21 AM   #162
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Quote:
Originally Posted by Tshelly View Post
Yesterday 20 min cap.

100 pull ups
100 calorie bike
100 front squats 95#

*break up however you wanted.

Today..
Fasted cardio: 2 mile run, 2 k row.

Going to do a body weight workout tonight w/ my wife.

Sir..... This is a family orientated site.....
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Old 01-22-2020, 10:56 AM   #163
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Quote:
Originally Posted by 150class View Post
Sir..... This is a family orientated site.....


lol !


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Old 01-23-2020, 10:06 AM   #164
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Hit shoulders today

DB Shoulder Press 4x10
DB Front raises 4x10
Cable lateral raises 4x10c
Smith machine shoulder press 4x10
BB Shoulder shrugs 4x10
Reverse Cable Fly 4x10
BB Upright row 4x10
Machine Press close grip 4xfailure
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Old 01-23-2020, 10:44 AM   #165
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Quote:
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Sir..... This is a family orientated site.....
You know the rule on this site...pictures or it didn't happen! LOL!
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Old 01-23-2020, 10:50 AM   #166
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Leg day, today. Still deciding if I am going to cycle 10 miles after weight training or run 3-4 miles.
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Old 01-23-2020, 10:50 AM   #167
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Did an 1 1/2 yesterday weights and cardio
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Old 01-23-2020, 10:51 AM   #168
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Dirty leg work out this morning! All half pyramid increasing weight with a DS

5 mins skeeter run warm up

Leg exts /// lying leg curls
Squats /// Lat pull down
Dead lift /// Hi rows
Leg press /// Single arm lat pull downs
Lunges /// Straight arm lat pull down and Tire flips for a finisher
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Old 01-23-2020, 10:56 AM   #169
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Still doing well with everything. Im into week 3 of my 16 week workout plan. Im down and 10.3 lbs in 25 days. My goal was 15 by the end of January but will be happy with 11 or 12. Im going to add in a 12 week cardio plan starting next week after I get back from a 4 day hunting trip that starts today. Im enjoying this keto diet. My intention was for it to be a very short term deal but I like it so muich I may stay on it and see what happens longer term. Ive never been much of a carb guy other than beer. I do miss my beer.
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Old 01-23-2020, 11:03 PM   #170
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I did an hour today weights and cardio
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Old 01-24-2020, 05:42 AM   #171
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An hour on the treadmill Wednesday and an hour on the cycle trainer yesterday. Amazing how differently my muscles got worked vs running and cycling the road.

This morning I am rewarding myself by enjoying coffee instead of flying out the door to train. Iíll hit the pool this evening after work. 2500yds straight set is on the menu


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Old 01-24-2020, 07:40 AM   #172
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Walking in for shoulders and core
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Old 01-24-2020, 07:44 AM   #173
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Cardio knocked out. Back and bi after work
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Old 01-24-2020, 08:47 AM   #174
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Some light lifting with squat snatch, power snatch and lower cleans

5 rounds of
12 deadlift
9 hang power clean
6 push press

@115#ís

100 calorie assault bike cool down


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Old 01-24-2020, 10:02 AM   #175
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Some legs and shoulder work this morning. Still keeping it moderately heavy until next week, and then it's on! Supersets 3X10 after treadmill and bicycle warm up. 3 warmup sets of hip abduction, lateral raise, DB fly, rear delt DB fly and leg extensions.

Military press/leg extension/incline situps
Front squat/incline front raise/cable rotation
Prone leg curl/rear delt DB fly/hanging leg raise
Upright BB row/seated calf raise/ab roller

Next week I'll start back on heavy supersets with strip sets. Back to a four day split with cardio day on Wednesday. It'll be painful but I LIKE it!

Have a great weekend!
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Old 01-24-2020, 10:25 AM   #176
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Worked out arms today. In no particular order

Standing BB bicep curls
Concentration curls
DB Bicep curls
Single arm preacher curls
hammer curls



Cable Tricep press down
Skull crushers
Dips
Single arm tricep press down
tricep extension
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Old 01-24-2020, 10:39 AM   #177
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lol I tried to jump a section of sidewalk that is torn up due to construction.... I landed on what I thought was going to be solid ground and it was knee deep mud. Stopped me in my tracks. I kicked off as much as I could and kept going. This is what was left still hanging on after 4 miles
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Old 01-24-2020, 10:48 AM   #178
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Quote:
Originally Posted by TXHUNT3R View Post
lol I tried to jump a section of sidewalk that is torn up due to construction.... I landed on what I thought was going to be solid ground and it was knee deep mud. Stopped me in my tracks. I kicked off as much as I could and kept going. This is what was left still hanging on after 4 miles
Looks like you competed in a Tough Mudder contest!
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Old 01-24-2020, 10:58 AM   #179
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Looks like you competed in a Tough Mudder contest!
lol exactly!
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Old 01-25-2020, 04:52 PM   #180
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Bi’s and tri’s today with a 2 mile jog
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Old 01-25-2020, 05:17 PM   #181
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Did 2 hours today weights and cardio
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Old 01-26-2020, 04:34 PM   #182
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38 mile ride with a 2.4 mile brick run yesterday. 8 mile run today. Strongest weekend so far!


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Old 01-26-2020, 04:40 PM   #183
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Made it for chest and core today!

.75 mile warm up and finisher was 500 yard rowing sprint
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Old 01-27-2020, 09:40 AM   #184
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It was a pretty good gym day despite not sleeping very well thanks to the phone going off a bunch. Legs and back supersets 3X8-10 on the heavy side near max. Final set was a strip set. I'm gonna feel this tomorrow for sure.

Lat pull down/Leg extension/incline situp
V-bar row/bilateral leg press/hanging leg raise
Bilateral lat pull down/ball slams/ab roller
Inverse grip BB row

Chest and biceps tomorrow.
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Old 01-27-2020, 11:30 AM   #185
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Legs and back absolutely fried

5 min skeeter run for a warm up

5 super sets all with 2 DS's and finished with some rowing sprints. 300m, 200m, 150m's

Arms and core manana
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Old 01-27-2020, 11:31 AM   #186
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30 mile ride yesterday

Chest and tri's today followed by 3 mile run.
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Old 01-27-2020, 11:55 AM   #187
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60 minute cardio session this morning

treadmill 40 min
stair climber 20 min
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Old 01-28-2020, 09:21 AM   #188
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Bi's and Tri's today, didn't do enough on Tri's yesterday day, focused more on chest.

Will throw in either a run or bike to finish it out.
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Old 01-28-2020, 09:32 AM   #189
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Did an 1 1/2 yesterday weights and cardio
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Old 01-28-2020, 09:41 AM   #190
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I made it in a little late and managed to get some of my chest and bicep work done, but not all that I had planned. The intent was to have two heavy sets followed by two strip sets. Time constraints didn't let me get all of that, but I'll make it up tomorrow. Treadmill, bicycle and abduction machine before 3 warmup sets and then 4 working sets.

Bench press/preacher curl/incline situps
Seated wide grip chest press/BB curl/hanging leg raise


Tomorrow will be cardio day and pick up where I left off.
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Old 01-28-2020, 10:46 AM   #191
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Bis and Tri's with core!

Everything was SS with a core exercise mixed in.

300 rd rowing sprint at the end of every 2nd rotation. Absolutely exhausted.

Tomorrow is Shoulders if I am not mistaken
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Old 01-28-2020, 11:27 AM   #192
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I finally got everything in motion yesterday. Got in a decent chest workout:
Cable flies
Dumbbell flies
Smith machine incline
Smith machine decline
Dumbbell press
150 kettle bell push ups to wrap up
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Old 01-28-2020, 11:50 AM   #193
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Missed arms Friday due to life. Walked behind bird dogs all weekend for my active rest and made up arms yesterday. It was better than week before. I could contact biceps better this week although weight is still laughable low. Legs at some point today

Daughter has flu.... so I’m sure I’m on borrowed time for an extreme weight loss crash course, thanks public school!
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Old 01-29-2020, 09:36 AM   #194
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I finished off the chest and biceps workout that I didn't get to complete yesterday. Thank goodness for Aleve! Treadmill, bicycle warm up then 3 warmup sets. Stripdown supersets with abs mixed in.

Incline bench press/incline DB curl/incline situp
Inverse grip bench press/hammer curl/hanging leg raise
Cable fly/BB curl/ab roller
Overhead cable curl

Shoulders and legs tomorrow. #swoleAF
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Old 01-29-2020, 09:55 AM   #195
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Legs destroyed yesterday and upped cardio duration

Back scheduled today... but I’ve got home with sick daughter today... so we will see. Might have enough equipment here to throw a workout together
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Old 01-29-2020, 10:24 AM   #196
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Holy balls!

Shoulders and cardio hell is over.....

5 min level 13 stair master as a warm up. First 3 shoulder exercises had 165lb tire flips mixed in between every set and the next 4 shoulder exercises had 250m rowing sprint mixed in after set #2 and set number #4.

BB military press w tire flips
BB shrugs w tire flips
Drop set DB side raises with tire flips
DB front raises /// face pulls w row sprints
DB shoulder press /// single arm db side raise w row sprints
DB rear delts /// DB single arm press w row sprints

Ended with a 300m, 200m, 150m row sprints with 30 seconds of rest to end.

1050 cals, 73mins, 145 bpm


Also I was solo at the bench's doing presses when 2 attractive females went on both benches besides me and they were making noises very similar to another activity rather than working out during their sets and I had to move lol

Last edited by 150class; 01-29-2020 at 10:40 AM.
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Old 01-30-2020, 10:09 AM   #197
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Knocked out chest and core this AM

5 min skeeter warm up followed by a 500m rowing sprint

BB Bench//Scissor kicks
BB Incline // weight toe touches
DB Bench // Windshield wipers
Mch Incline // Russian twist
Cable decline flys // Planks
Cable incline flys
Mch flys // Push ups // Decline sit ups

After every 2nd and 4th set was a 250m row

Ended with 75 second high knees and a 300m row

Also weighed in at 229 this am is that about 9-10 pound down since Jan 3rd
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Old 01-30-2020, 10:16 AM   #198
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Hit shoulders this morning

DB shoulder press
DB front raises
cable lateral raise
reverse fly
BB shoulder press
upright row
shrugs

20 min cardio on treadmill
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Old 01-30-2020, 10:25 AM   #199
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Slept in today to recover a little. Holy Moses those strip sets kicked my arse. Back at it tomorrow!
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Old 01-30-2020, 05:03 PM   #200
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Did an 1 1/2 yesterday weights and cardio.
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