Author Topic: GA / occasionally Soulcrusher training thread (Read 596103 times)

Soul Crusher · « **Reply #1700 on:** October 05, 2021, 05:45:06 AM »

10 minutes - Warm up w DB and step ups

45 Min - Back / Bis / and to a few step ups after each set.

Circuit 1 30 sec work - 30 sec rest

Tire Flip w 1 arm row w the 100lb DB
Farmer Carry w 80's
Med Ball Slams
Rope Pull Ups (Awesome)
Drag Rows with 3oolbs plates tied to strap.

Circuit 2 - 40 sec work 20 sec rest

Burpee Pull Ups
Prone Row w 30lb DB
Assault Bike
Bicep Curls
Air Runner

Soul Crusher · « **Reply #1701 on:** October 05, 2021, 06:57:00 AM »

Spot the F on. Never went to the dark side. Been training since I'm 13-14 yo and never stopped.

Soul Crusher · « **Reply #1702 on:** October 05, 2021, 10:30:34 AM »

This was FNG cranking at 4 am.

Soul Crusher · « **Reply #1703 on:** October 08, 2021, 05:22:42 AM »

10 minute warm up w 40lb DB

3 sets - DB Squats superset w DB incline press
3 sets - Leg Press superset w Chest Flys
3 Sets - Leg Extensions superset with low cable fly
3 Sets - Leg Curls superset w High Cable Fly

Circuit 5 x 40 sec work 20 sec rest

DB Squats w 120's
Floor DB chest press w 70's
Walking Lunges
Sorinex Roller - Wide Pushups
Airbike

5 sets - w the Tank - banded power walk 15 yards down - and chest push out with the Tank on the way back 15 yards

20 x - Burpee & Chest Push out w the Tank

3 x push the 120lb sandbag across the basketball court.

Soul Crusher · « **Reply #1704 on:** October 08, 2021, 09:12:38 AM »

Again - SPOT THE F on!!!

Grape Ape · « **Reply #1705 on:** October 10, 2021, 06:24:05 AM »

1/2 mile run
Plyo / bands / etc

Box squats:
1x8
1x5
10x2 EMOM

Landmine 5x12
Walking lunge 5 x 10

XYT pulls on TRX / DB lateral

20 x sprint - 10 sec on / 20 sec off....various inclines.

Soul Crusher · « **Reply #1706 on:** October 11, 2021, 11:02:40 AM »

https://www.nytimes.com/2021/09/15/well/move/exercise-daily-steps-recommended.html#commentsContainer

Soul Crusher · « **Reply #1707 on:** October 13, 2021, 05:28:35 AM »

45 min back and calves and legs

60 Min of following

1 minute - 12-15 calories on assault bike
1 sets of back or core

10 minutes of cool down back and traps and calves.

Soul Crusher · « **Reply #1708 on:** October 14, 2021, 04:39:23 AM »

Killed it today!

10 minutes warm up w DB

3 sets - 80lb single DB clean and press x 10 - Upright Rows with 40's x 10
3 sets - 80lb Single DB clean and press x 10 - Side Lateral Raises w 35s' x 10
3 sets - 80lb Single DB clean and press x 10 - Bent over lateral raise w 35's x 10

Circuit 5 x

30 sec assault bike / 10x Sumo High Pull
30 sec assault bike / 10 x sandbag clean, front squat, thruster
30 sec assault bike / 10 x 75lb DB Snatch
30 Sec assault bike / 10 x DB shoulder complex
30 sec Assault Bike / 10 x DB Shrugs w 65's

3 sets - Standing Military Press w 60lb DB x 10 drop set to 30lb DB x 10 - 30 sec jump rope.
3 sets - Standing DB lateral raises W 40'S X 10 drop set to 20's DB x 10 - 30 sec jump rope
3 sets - Standing DB bent over lateral raises w 40's x 10 drop set to 30's DB x 10 - 30 sec jump rope.

Drenched and soaked.

Soul Crusher · « **Reply #1709 on:** October 29, 2021, 08:25:46 AM »

Soul Crusher · « **Reply #1710 on:** November 16, 2021, 07:46:24 AM »

Soul Crusher · « **Reply #1711 on:** November 30, 2021, 05:38:35 AM »

Soul Crusher · « **Reply #1712 on:** December 03, 2021, 06:21:58 AM »

30 minutes - no fng rest and these are minimums to get for each exercise.

This is a conditioning down and dirty slasher - 6 rounds.

Goal is as follows:
220 calories on the bike
50 mountain climbers
15 situps
5 tire flips
8 - 10 burpees
10 med ball slams

30 Sec Air bike
30 sec mountain climbers

30 sec air bike
30 sec sit ups

30 sec air bike
30 sec tire flip

30 sec air bike
30 sec burpees

30 sec air bike
30 sec Med Ball slams

Grape Ape · « **Reply #1713 on:** December 03, 2021, 07:52:35 AM »

Good to see you posting in the real thread on not the poser one on the G&O

Soul Crusher · « **Reply #1714 on:** December 08, 2021, 06:02:00 AM »

Some good ideas

Soul Crusher · « **Reply #1715 on:** December 09, 2021, 04:29:16 AM »

DESTRUCTION TODAY!

10 MINUTES WARM UP W DB

35 MIN CHEST / LEGS SUPERSETS
3 sets DB Squats and Chest Press
3 sets Leg Press and Chest Machine Fly
3 sets Leg Extension and cable flys
3 sets Leg Curl and cable flys

30 minutes - NO REST

Walk on Air Runner for 1 minute
Heavy Push Sled w 7 plates across the turf and back
Chest press with 80's for 8

Keep repeating

30 minutes - NO REST - 15x each set takes about 2 minutes

30 sec Assault Bike
Push Sled with 4 plates across turf and back
20 Push Ups

Soul Crusher · « **Reply #1716 on:** December 10, 2021, 04:29:57 AM »

10 minutes warm up w 35lb DB

35 Min Back, Bis , Calves

3 sets 1 arm rows superset with bi curls and calf raises
3 sets wide grip pull down superset w bi curls and calf raises
3 sets seated close grip rows superset with calf raises
3 sets rope pull downs superset with calf raises

30 minutes circuit NO REST

1 minute air runner at walking pace
Heavy as F chain rows across the gym and back
6 tire flips
10x Prone Rows w 40lbs DB

30 minutes circuit NO REST 15x sets - Goals are 200 calories on the assault bike, 5 pull ups , 10 hanging leg raises.

30 sec Assault Bike
30 sec - pull ups
30 sec - Assault Bike
30 sec - hanging leg raises

Soul Crusher · « **Reply #1717 on:** December 14, 2021, 04:32:30 AM »

10 minutes warm up with 30lbs DB.

3 Sets 1 arm DB Row w 90lb DB superset w bi's and calf raises
3 sets Wide Grip Pull Down superset w bi's and calf raises
3 sets Wide Grip low row superset w bi's and calf raises
3 sets Rope Pull Downs superset w bis and calf raises

30 Min circuit - 30 sets of the following

30 secs fast walk on air runner
30 secs of either barbell row, farmer carry, chains rows, prone row, or tire flip

30 Min Circuit - goals are 200+ calories on the bike, 5-6 pull ups, 12 med ball slams each set, 6 - 8 sandbags lateral drag with 120lbs . No Rest - 10 sets in 30 min.

30 sec Assault Bike
30 sec Med Ball Slams with 30lb med ball.
30 sec Assault Bike
30 sec Sandbag lateral drag through
30 sec Assault Bike
30 sec Pull Ups

Soul Crusher · « **Reply #1718 on:** December 16, 2021, 04:32:58 AM »

10 min warm up w 35lb DB

3 sets - DB Squats / Incline Chest Press
3 sets - Leg Extension / Chest Fly
3 sets - Leg Curls /Chest Fly
3 sets - Leg Press - Machine Chest Fly

5 sets - 15x Heavy J Squat / 25 Pushups

45 Minutes on stair climber on level 10
Every Two minutes - hit pause and 20 pushups / 20 air squats

Soaked.

Hulkotron · « **Reply #1719 on:** December 18, 2021, 06:10:21 PM »

I did a "back" workout today.

Update still coming August 6

Soul Crusher · « **Reply #1720 on:** December 22, 2021, 09:35:45 AM »

10 min warm up w 35lb DB

10 sets of Clean and Press x 10 with 75 DB Superset w - each set superset w 10 calf raises.
3x - overhead press w 45lb x 10
3x - side laterals w 35 x 10
3x - bent over laterals w 35 x 10
1x - shrugs and calf raises

30 min circuit - 40 sec work - 20 sec rest

Jump Rope
Kettle Bell Swings with 70lb KB
DB Snatch with 60lb DB
Shoulder Complex with 25lb DB - Press - Side Lateral - Bent over lateral - upright row -
Leg Raises

30 Min Eliptical on highest settings - said burned 520 calories - probably a bit high - but on highest setting available for 30 min.

Hulkotron · « **Reply #1721 on:** December 23, 2021, 07:29:17 AM »

Today was my "Deadlift/posterior(no homo)" day

Regular deadlift, bunch of warm-ups then one hard set
Jefferson deadlift, 3 sets
Sevastase deadlift, 3 sets
Hip thrusts, 3 sets
Nordics, 3 sets
Back extension, 3 sets

One of those days where you feel like Superman and every set should be 25 lbs heavier. I stuck with my planned weights/reps because I'm not a young man anymore.

Grape Ape · « **Reply #1722 on:** December 23, 2021, 03:58:30 PM »

Good work.

Soul Crusher · « **Reply #1723 on:** December 27, 2021, 12:10:32 PM »

xoxoxooxoxx

Soul Crusher · « **Reply #1724 on:** January 04, 2022, 04:18:38 AM »

10 Warm Up
30 minutes -

3 sets - 1 arm row superset calf raises
3 sets - low bar row superset with bi curls
3 sets - high rope rows superset with DB rows and calf raises
3 sets - cable rows superset with bi curls and calf raises

60 minutes - 20 sets - 3 minutes each set.

2 minutes Elliptical on hardest setting
1 minute - 5 pull ups, 5 tire flips, 5 barbell rows with 135's