My head was still pounding when I woke up this morning. I took some aleve and went back to bed. I'm pretty sure its my allergies acting up as usual for this time of year. Maybe tomorrow.
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New Year Workout Accountability 2019....
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Originally posted by Muskles View PostA little trick I learned from Athlean X on getting the form down on any kind of squat: Before you load up on the bar for the exercise, grab a single, fairly light, dumbbell vertically by one end (I usually use a 20#). Situate your legs and rest your arms straight down. Squat down letting the other end of the dumbbell lower straight to the floor. This makes you pivot your waist and not your back. I haven't had any back issues, from squats, since doing this.
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I actually just found his videos a couple of days ago and started watching them. Will have to watch that one
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Originally posted by 150class View PostGreat to know.
I actually just found his videos a couple of days ago and started watching them. Will have to watch that one
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Arms completamunto
80 mins, 923 cals, and 132 BPRM
Warm up --> 1.5 miles in 12m10s
Workout --> Arms and core (only 3 exercises in core because I slept like complete **** and hate my life lol)
Cool Down --> 1 mile in 7m33s
Headed to the lease so tomorrow will be a rest day minus the part of filling feeders, setting up tripods, and putting up a feeder.
Sunday shall be chest which I am excited for after watching Athlean and some form/exercises not to do videos
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I forgot about this thread! I’m training for a triathlon in two weeks. I’ve definitely built up the stamina, it’s just the inexperience that I need to overcome. In the past 50 days I’ve run a total of 34 miles, biked over 200, and swam over 7. I am a lean mean fat burning machine....I’m just slow. Lol. That’s okay. This is about kicking my own ***, not everyone else’s.
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Originally posted by txpitdog View PostI forgot about this thread! I’m training for a triathlon in two weeks. I’ve definitely built up the stamina, it’s just the inexperience that I need to overcome. In the past 50 days I’ve run a total of 34 miles, biked over 200, and swam over 7. I am a lean mean fat burning machine....I’m just slow. Lol. That’s okay. This is about kicking my own ***, not everyone else’s.
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Well.... Ate like crap the last 48 hours.....
Yesterday was a rest day but was able to get the final touch ups for the lease which was a plus.
Knocked out a good one today though.
110mins, 1402 cals, and 140bpm
Warm up- 3.25 miles in 28 mins
Chest phase 2 plus BB Bench added
Cool down was 25 mins on the stairs
Tomorrow is back and core sense I missed it today
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My head finally quit pounding enough to make gym this morning. Dadgum ragweed was kicking my arse. First day back since last Monday so I took it kinda light and more reps. Back and legs supersets.
T-bar row/seated calf raise
Bilateral lat pulldown/hack squat
Neutral grip lat pulldown/leg extension
Low row/ball slam
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Well.... Woke up 55 mins late but still made it in for a quick session. Feet are feeling rough so just jumped on the skeeter instead of any running.
630 cals, 58 mins, and 126 BPM
Warm up --> 10 mins on the Skeeter
Workout --> Arms Phase 2 plus added Spider Curl//DB Overhead ext
Cool Down --> 5 mins on the Skeeter and Cable Iso Curls to failure
Tried to limit all rest b/w sets to 20-30 seconds to try and keep the Heart Rate decent since I didn't do normal cardio.
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Chest day is all I had time for today. 3 heavy sets each and finished each with a strip set. I'm gonna regret/love it later.
Bench press
Incline bench press
Seated wide grip chest press
Incline DB fly
Incline DB chest press/neutral grip
Cable fly
Incline situp
Cable rotation
Ab roller
Tomorrow is leg day.
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Also, trying to really hit counting Macros hard and had a eye opener on my morning smoothie that is packed with protein is also packed with sugar
Thought I was being healthy but looks like a change is in order.
Meal prepped lunch for today and tomorrow with Chicken, black beans, and cilantro rice
Set a goal yesterday to lose 27 pounds by December 18th (turning 27). If I can go into the new year strong I feel like it could be a game changer. Also striving for Sober October but ACL with a bunch of friends is this weekend.. That'll be a tough one
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Had a couple of really great sessions Monday and Tuesday. Best I've had in months. Monday was snatch work and Tuesday was clean and jerk work. Following this program.....
Day 1 Exercise Max% Sets Reps
A Snatch From HIp 40 1 5
50 1 5
60 1 4
65 1 3
70 1 2
B Snatch W/ Pause above knee (2s) 2RM x 2
C Snatch Pull Pause at Knee (6s) 80 1 3
90 3 2
D Snatch Push Press + OH squat 50 1 4+1
60 2 3+1
65 2 3+1
Day 2 Exercise Max% Sets Reps
A Press From Split 40 1 5
50 1 4
60 2 3
B Jerk 50 1 3
60 1 3
70 3 3
C Clean w/ Pause above Knee 1RM x 1
D Clean Pull 90 2 3
Day 3 Exercise Max% Sets Reps
A Snatch Push Press 40 1 3
50 1 3
60 3 3
B Snatch + OHS 2+2RM x 2+2
C Snatch High Pull from above knee 90 3 3
D Snatch Deadlift 95 3 5
E Front Squat 70 5 5
Day 4 Exercise Max% Sets Reps
A Jerk +OH Split Squat 50 -60 3 3
B Clean and Jerk 60 1 3+3
70 1 2+2
80 3 2+2
C Back Squat 3s pause 3RM x x
D Back Squat 10s pause 1RM x x
E Clean from Hip 60 1 3
70 3 3
80 1 3
80+ 2 2
Plus I add in chest/back on day 1 and shoulders/arms on day 2 plus daily abs.
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Originally posted by 150class View PostAlso, trying to really hit counting Macros hard and had a eye opener on my morning smoothie that is packed with protein is also packed with sugar
Thought I was being healthy but looks like a change is in order.
Meal prepped lunch for today and tomorrow with Chicken, black beans, and cilantro rice
Set a goal yesterday to lose 27 pounds by December 18th (turning 27). If I can go into the new year strong I feel like it could be a game changer. Also striving for Sober October but ACL with a bunch of friends is this weekend.. That'll be a tough one
Be careful of those smoothies 150. They sound healthy and are pact full of sugar, as you stated.
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Originally posted by icetrauma View PostBe careful of those smoothies 150. They sound healthy and are pact full of sugar, as you stated.
Switching back to a protein shake and a banana for no on (forgot the protein shake today....)
Slept in again for some reason but Shoulders and Core completed this AM.
58 mins, 642 cals, and 127 BPM.
Warm up --> 10 mins on the skeeter
Workout --> Shoulders (phase 2) plus DB shrugs and DB overhead press added and core was mixed in
Cool down --> Nada. Tried to keep the workout part at a higher intensity
I am trying to get away from having to do 30 mins of cardio by itself and just incorporate it b/w sets. I will be incorporating sprints every other day pretty soon though. Goal is to maintain above 135BPM and keep my workouts around 60 mins.
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