Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: NaturalWonder83 on January 24, 2010, 06:37:00 PM
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sunday:
chest/delts/back
workout took 40 minutes
wide pulldowns superset incline hammer strength press
130 x 8 ss 1 plate per side x 8
160 x 8 ss 2 plate per side x 8
180 x 8 ss 3 plate per side x 8
180 x 8 ss 3 plate per side x 8
flat dumbell press superset chest supported tbar rows
80 x 8 ss 2 plate x 8
80 x 8 ss 3 plate x 8
80 x 8 ss 3 plate x 8
80 x 8 ss 3 plate x 8
standing laterals superset face pulls
30 x 8 ss 100 x 8
35 x 8 ss 130 x 8
40 x 8 ss 140 x 8
standing dumbell press superset v bar pulldowns
65 x 8 ss 170 x 8
75 x 8 ss 170 x 8
75 x 8 ss 170 x 8
pec deck superset chest dips
170 x 8 ss 20 dips
180 x 8 ss 20 dips
180 x 8 ss 20 dips
low rope rows superset dive bomber pushups
180 x 8 ss 12 dives
stack x 8 ss 12 dives
stack x 8 ss 12 dives
diet today:
only 1 small pimple above right eyebrow...its very small thankfully
6 eggs w spinnach
8 oz turkey w green beans and 1tbsp mac oil
8 oz turkey w green beans 1tbsp mac oil
40g whey w 1 cup oats
workout
30g waxy maize 50g whey
plate of salmon and yellowtail sashimi, large plate steam broccoli
40g whey 2tbsp natty pb
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awesome, keep it up Nat 8)
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Glad to hear you skin is looking good gene.
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Glad to hear you skin is looking good gene.
x2
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thanks NZ and haider...skin is still clear today thank goodness...all the fiber and veggies Im eating seems to help
monday
5:10 am
cardio and abs
about 25 mins hiit on treadmill
1 minute at 3.0 mph, 1 minute at 9.8 mph...10 intervals
abs
incline bench reverse crunch 3 x 15
overhead med ball choppers 3 x 15
med ball russ twists 3 x 15 per side
diet today:
40g whey 1tbsp mac oil
8 oz turkey w green bean 1tbsp mac oil
40g whey 1tbsp mac oil
6 omega egg w spinnach
8 oz turkey 1tbsp mac oil
2 can sardines w green bean w handful almonds
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Tuesday
Full Body-done in 50 minutes
Timed warmup...took 4 minutes and 20 seconds...need to get to 4 minutes next time:
1 burpee into 1 pushup, then 2 burpees into 2 pushups, then 3 burpees into 3 pushups, then 4 burpees into 4 pushups...etc etc...up to 10 burpees into 10 pushups
Circuit #1:
50lb sandbag carry 20 steps then 5 squats w/ the sandbag /sandbag carry 20 steps then 5 squats w sandbag /sandbag carry 20 steps then 5 squats w sandbag /12 wide grip pullups /spiderman walks 20 steps
rest 45 secs
50lb sandbag carry 20 steps then 5 squats w/ the sandbag /sandbag carry 20 steps then 5 squats w sandbag /sandbag carry 20 steps then 5 squats w sandbag /12 wide grip pullups /spiderman walks 20 steps
rest 45 secs
50lb sandbag carry 20 steps then 5 squats w/ the sandbag /sandbag carry 20 steps then 5 squats w sandbag /sandbag carry 20 steps then 5 squats w sandbag /12 wide grip pullups /spiderman walks 20 steps
rest 45 secs
sandbag carry 20 steps then 5 squats w/ the sandbag /sandbag carry 20 steps then 5 squats w sandbag /sandbag carry 20 steps then 5 squats w sandbag /12 wide grip pullups /spiderman walks 20 steps
Circuit #2
Sledgehammer slams on tire for 1 minute/single leg burpees into single leg lateral jump onto box 20 reps
rest 40 secs
sledgehammer slams onto tire-1 min/single leg burpee into single leg lateral jump onto box for 20 reps
rest 40 secs
sledgehammer slams onto tire for 1 min/single leg burpee into single leg lateral jump onto box for 20 rep
rest 40 secs
sledgehammer slams onto tire for 1 min/single leg burpees into single leg lateral jump onto box for 20 reps
Circuit #3
50lb sandbag toss, sprint to it, toss again, sprint to it, etc...12 total throws /TRX inverted rows-15 reps /50lb kettlebell walking lunges(bells held above chest) for 20 steps /50lb kettlebell russian twists for 30 reps
rest 40 secs
50lb sandbag toss, sprint to it, toss again, sprint to it, etc...12 total throws /TRX inverted rows-15 reps /50lb kettlebell walking lunges(bells held above chest) for 20 steps /50lb kettlebell russian twists for 30 reps
rest 40 secs
50lb sandbag toss&sprint...12 times/TRX inverted rows-15 reps/50lb kettlebell walking lunges for 20 steps/50lb kettlebell russ twists for 30 reps
rest 40 secs
50lb sandbag throw and sprint...12 times/TRX inverted rows-15 reps/50lb kettlebell lunges 20 steps/kettlebell russ twists 30 reps
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diet today
50g whey 1 cup oats
train
50g whey 30g waxy maize
8 oz turkey green beans 1tbsp mac oil
8 oz turkey green beans 1tbsp mac oil
50g whey 1tbsp mac oil
8 oz turkey green beans 1tbsp mac oil
6 omega eggs w spinnach
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wed
5:05 am
25 mins hiit
1 minute at 3.0 mph, 1 minute at 9.8 mph...repeated for 5 intervals
1 minute at 3.0 mph, 1 minute at 10.2 mph...repeated for 5 intervals
abs:
spiders-1 minute per side
diet
50g whey 1tbsp mac oil
8 oz turkey green beans 1tbsp mac oil
8 oz turkey green beans 1tbsp mac oil
8 oz turkey green beans 1tbsp mac oil
50g whey 1tbsp mac oil
8 oz turkey green beans handful almonds
6 omega eggs w spinnach
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diet is looking very clean there, good job.
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Natural wonder did you see the reply I posted in the Nasser Nights thread regarding your question for the Wizard?
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Meso-thank you
BigBobs-will check it out-thanks
Thursday
arms and abs
Done in 40 minutes
vbar pushdowns superset seated dumbell curls(strict)
60 x 15 ss 30 x 10
90 x 15 ss 35 x 8
130 x 15 ss 35 x 8
150 x 15 ss 35 x 8
weighted dips superset incline cable curls
+45lbs x 8 ss 35 x 8
+90lbs x 8 ss 45 x 8
+90lbs x 8 ss 45 x 8
+90lbs x 8 ss 45 x 8
barbell concentration curls superset overhead rope extensions
50 x 12 ss 80 x 12
60 x 12 ss 120 x 12
60 x 12 ss 120 x 12
forearms:
cable reverse curls superset cable wrist curls
40lbs:4 x 12 ss 4 x 15
abs:
hanging wipers
3 x 20 per side
bench knee ups superset bosu ball ab standups superset med ball russ twists
3 x 15 ss 3 x 15 ss 3 x 15 per side
10 minutes of jumprope
diet:
50g whey 1 cup oats
train
50g whey 30g waxy maize
8 oz turkey green beans 1tbsp mac oil
8 oz turkey greeb beans 1tbsp mac oil
50g whey 1tbsp mac oil
6 omega eggs w spinnach
2 cans sardines w green beans 1tbsp mac oil
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Hey Gene.....
WTF is a burpee?
Seems like you are working towards getting ripped?
I thought you were looking to put on some size first?
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Hey Gene.....
WTF is a burpee?
Seems like you are working towards getting ripped?
I thought you were looking to put on some size first?
burpee is where u squat down, kick your feet out, then jump upwards
yeah i want to gain size but what seems to be working good now is mixing in a day of full body training then on the other days i do bodybuilder training. im actually getting ready to take the fireman test in a few months so i wanna be prepared!
LEGS
DEEP SQUATS
135 x 8
185 x 8
225 x 8
245 x 8
245 x 8
STABILTY BALL SINGLE LEG HAMSTRING CURLS SUPERSET BULGARIAN SPLIT SQUATS
12 per leg ss +30 x 12
12 per leg ss +30 x 12
12 per leg ss +30 x 12
DUMBELL STIFF LEG DEADS
90 x 12
100 x 12
100 x 12
100 x 12
BOX JUMPS SUPERSET SUPERDOGS
12 ss 12 per leg
12 ss 12 per leg
12 ss 12 per leg
ADDUCTOR MACHINE SUPERSET ADUCTOR MACHINE
240 x 12 ss 240 x 12
260 x 12 ss 260 x 12
280 x 12 ss 280 x 12
280 x 12 ss 280 x 12
HYPERS
+90 X 8
+90 X 8
DIET
6 omega eggs w spinnach
8 oz turkey green bean tbsp mac oil
8 oz turkey green beans tbsp mac oil
40g whey 1 cup oats
train
50g whey 30g waxy maize
8 oz turkey green beans tbsp mac oil
50g whey tbsp mac oil
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sat
7 am
cardio and abs
25 mins
1 minute at 3.0mph
1 minute at 9.8 mph
repeated for 7 intervals
1 minute at 3.0 mph
40 seconds at 10.6 mph
repeated for 5 intervals
abs:
incline bench reverse crunch superset full body propellers superset bosu ball ab standups
2 x 15 ss 2 x15 ss 2x15
iso palof press
50lbs-45 seconds per side
chest delts back calves this afternoon
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chest delts back
incline dumbell press
85 x 8
85 x 8
85 x 8
pullups
bodyweight-20
+25 x 8
+25 x 8
+25 x 8
flat dumbell press
85 x 8
85 x 8
85 x 8
seated cable rows
180 x 8
200 x 8
200 x 8
high low cable crossover superset bent over laterals superset plate raise
30 x 8/ 35 x 8/ 35 x 8
30 x 8/ 35 x 8/ 45 x 8
30 x 8/ 40 x 8/ 45 x 8
side dumbell raise
35 x 8
40 x 8
40 x 8
vbar pulldowns
180 x 8
200 x 8
200 x 8
swiss ball richochet pushups
8
8
8
diet
50g whey tbsp mac oil
6 omega egg w spinnach
40g whey cup oats
train
50g whey 30g waxy maize
8 oz turkey green beans tbsp mac oil
2 can sardines green beans tbsp mac oil
3 sushi rolls
1 large pizza
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rest day today-felt good
diet
50g whey tbsp mac oil
5 omega eggs w tomatoes
8 oz turkey green bean tbsp mac oil
50g whey 2tbsp natural pb
8 oz turkey spinnach tbsp mac oil
2 can sardines spinnach tbsp mac oil
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monday
5:10 am
35 minutes on treadmill
3.8-4.0 mph, 12 incline
diet
50g whey tbsp mac oil
8 oz turkey green bean tbsp mac oil
50g whey tbsp mac oil
6 omega egg w spinnach
8 oz turkey green bean tbsp mac oil
8 oz turkey green bean 2 tbsp natural pb
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tuesday
full body using the trx
warm up circuit
narrow bodyweight squats x 30/ pushups x 30/ burpees x 20/ jumping jacks x 50
into
squats x 30/ pushups x 30/ burpees x 20/ jumping jacks x 50
into
squats x 20/ pushups x 20/ burpees x 10/ jumping jacks x 30
into
squats x 20/ pushups x 20/ burpees x 10/ jumping jacks x 30
TRX SINGLE LEG SQUATS -10 per leg/ TRX SINGLE LEG JUMP SQUATS-6 per leg/ TRX pushups x 15/ TRX Ab rollouts x 15/ TRX plank reverse crunch,pike combos x 15
REPEAT THAT CIRCUIT 3 MORE TIMES^^^^^^
TRX Y Flies x 12/ TRX Tricep Extensions x 15/ TRX T Flies x 12/ TRX Bicep Curls x 15/ TRX Leg Curls-Bridge Combo x 15/ TRX Straight Leg Sit ups x 15/ TRX Reverse Curls x 15
REPEAT THAT CIRCUIT 3 MORE TIMES^^^^^^^^
body was beat up afteer this workout on trx...legs feel so sore right now
diet today:
1 cup oats 40g whey
workout
50g whey 30g waxy maize
8 oz turkey green bean tbsp mac oil
50g whey tbsp mac oil
8 oz salmon green beans tbsp mac oil
6 omega eggs w spinnach
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wednesday
5:10 am-cardio
30 minutes on treadmill...3.8 mph, 12 incline
taking a break from hiit cardio this week
diet today:
50g milk egg protein tbsp mac nut oil
8 oz turkey green bean tbsp mac oil
8 oz turkey spinnach tbsp mac oil
8 oz turkey green bean tbsp mac oil
8 oz turkey green bean tbsp mac oil
50g whey tbsp mac oil
6 omega egg w spinnach
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thursday
5:10 am cardio and abs
35 minutes on treadmill-12 incline, 3.8 mph
incline bench reverse crunch superset overhead med ball choppers superset incline plank oblique foot crosses
3 x 15 ss 3 x 15 ss 3 x 15 per side
plank
1 set of 2 minutes
gonna workout later today
diet today:
50g milk egg tbsp mac oil
6 omega egg w spinnach
50g whey cup oats w apple
train
50g whey 30g waxy maize
8 oz turkey green bean tbsp mac oil
8 oz turkey green bean tbsp mac oil
2 can sardines spinnach tbsp mac oil
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thursday
barbell split squats superset wide pullups
95 x 12 per leg ss 20 pullups
135 x 12 per leg ss 20 pullups
195 x 12 per leg ss 15 pullups
195 x 12 per leg ss 15 pullups
incline dumbell press superset underhand barbell rows
65 x 8 ss 135 x 8
80 x 8 ss 185 x 8
90 x 8 ss 195 x 8
90 x 8 ss 195 x 8
1 arm lateral raise superset flat dumbell press
50 x 6 per arm ss 90 x 8
50 x 6 per arm ss 90 x 8
leg press superset dumbell stiff leg deads superset standing dumbell press
4 plates per side x 20 ss 50 x 12 ss 50 x 8
4 pps x 20 ss 50 x 12 ss 60 x 8
4 pps x 20 ss 50 x 12 ss 60 x 8
4 pps x 20 ss 50 x 12 ss 60 x 8
cable curls superset dimaond pushups on med ball
130 x 8 ss 12 dimaonds
140 x 8 ss 12 dimaonds
140 x 8 ss 12 dimaonds
spiderman walks-i set of 25 steps
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nice endurance on upperbody there, thats pretty sick 8)
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nice endurance on upperbody there, thats pretty sick 8)
thanks
ive been feeling a lil drained this week though...workout felt good but i felt wiped after
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Interesting log, dude. Beats the usual "squats, leg ex, leg curls etc". I do an all body/crossfit style workout once a week and it's always good to get new ideas from other people's logs.
What are spiderman walks?
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Interesting log, dude. Beats the usual "squats, leg ex, leg curls etc". I do an all body/crossfit style workout once a week and it's always good to get new ideas from other people's logs.
What are spiderman walks?
thanks
right now i seem to be getting good results from 1-2 full body workouts per week, and 3 split training type workouts
spiderman walks are where you go into a pushup position and lean into 1 shoulder like youre doing pushup, and bring the opposite leg to your other elbow, while moving forward-looks like spiderman walking up a wall
rest day
diet today
6 omega eggs w/ spinnach
50g milk egg protein powder tbsp mac oil
8 oz turkey green bean tbsp mac oil
8 oz turkey green bean tbsp mac oil
8 oz turkey green bean tbsp mac oil
50g whey tbsp mac oil
8oz turkey spinnach 2tbsp natural pb
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thanks
right now i seem to be getting good results from 1-2 full body workouts per week, and 3 split training type workouts
spiderman walks are where you go into a pushup position and lean into 1 shoulder like youre doing pushup, and bring the opposite leg to your other elbow, while moving forward-looks like spiderman walking up a wall
Ahh, I see. I've always called those gecko press ups.
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Ahh, I see. I've always called those gecko press ups.
ah ok
__________________
sat
circuit #1
TRX incline shoulder press-pushup/weighted sled pushes/med ball slams/TRX Inverted Rows
8 /long distance push w/135lbs in sled/30lbs x 20 slams/15 TRX rows
rest 30 secs
8 /long distance push w/ 135lbs in sled/30lbs x 20 slams/15 TRX rows
rest 30 secs
8 /long distance push w/ 135lbs in sled/30lbs x 20 slams/15 TRX rows
rest 30 sec
6 /long distance push w/ 135lbs in sled/30lbs x 20 slams/15 TRX rows
circuit #2
Incline Super plank on bosu ball/incline pushups on bosu/reverse lunge w/ explosive single leg high jump/pullups/box jumps/cable woodchoppers
10/10/10 per leg/15/10/12 per side
rest 30 secs
10/10/10 per leg/15/10/12 per side
rest 30 secs
10/10/10 per leg/15/10/12 per side
rest 30 secs
10/10/10 per leg/15/10/12 per side
circuit #3
kettlebell swings/explosive kick ups/kettlebell figure 8s/kneeling box jumps/dips/swiss ball alphabet letters
20/10/10 per side/10/12/12 letters
rest 30 sec
20/10/10 per side/10/12/12
rest 30 secs
20/10/10 per side/10/12/12
diet
6 omega egg w spinnach
40g whey cup oats
train
50g whey 30g waxy maize
8 oz turkey green bean tbsp mac oil
8 oz turkey green bean tbsp mac oil
8 oz turkey green bean 2tbsp natural pb
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sunday
7 am
cardio and abs
25 minutes on treadmill
1 minute at 3 mph, 1 minute at 9.8 mph for 5 intervals
1 minute at 3 mph, 1 minute at 10.5 mph for 5 intervals
abs:
bench knee ups supersetted w/ nautilus machine crunches
3 x 15 ss 3 x 15
med ball russian twists
3 x 25 per side
diet
cheat day
50g milk egg powder tbsp mac oil
6 omega egg w spinnach
50g whey tbsp mac oil
8 oz turkey, rice and beans, cornbread
1 slice cheescake factory carrot cake
8 oz turkey green beans tbsp mac oil
1 large pizza
2 apples
50g whey tbsp mac oil
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monday
5:15 am
35 minutes on treadmill
4.0 mph, 12 incline
back and bis/calves this afternoon
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monday afternoon
back and bis/calves
wide pullups
2 sets of 15
1 arm dumbell rows
75 x 10
80 x 10
80 x 10
corner tbar rows
3 plates x 10
4 plates x 10
5 plates x 10
vbar pulldowns
180 x 8
200 x 8
200 x 8
dumbell pullovers superset low rope rows
60 x 12 ss stack x 10
60 x 12 ss stack x 10
wide pullups
2 x 15
bis
machine preacher curls
3 x 6
standing cable curls
3 x 8
cable wrist curls superset seated calf
5 x 15 ss 5 x 10
cable reverse wrist curls
5 x 15
diet
50g milk egg powder tbsp mac oil
8 oz turkey green bean tbsp mac oil
50g whey tbsp mac oil
8 oz turkey 1 cup brown rice pasta 1 apple
workout
50g whey 30g waxy maize
6 omega egg w spinnach
8 oz turkey green bean tbsp mac oil
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I Just put on a fresh XXXl teashirt...right from the dryer, it's still warm.. I'm snacking on cashews while i read this great workout log.
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I Just put on a fresh XXXl teashirt...right from the dryer, it's still warm.. I'm snacking on cashews while i read this great workout log.
oh hell yeah
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oh hell yeah
Then i put on some heavy metal music...My wife came into the living room, i told her to shut up, and put her in a wrestling move, I think it was the camel clutch...She tapped out, at least screamed stop very loud. I guess i'll add another submission to my MMA record..Then, I pile drove her into the couch 2 times..I was going to super-plex her. However, i think i may have really hurt her with the first pile driver. What sucks is that she has't cooked dinner and has been locked in our bedroom for the last 20 minutes or so..
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Then i put on some heavy metal music...My wife came into the living room, i told her to shut up, and put her in a wrestling move, I think it was the camel clutch...She tapped out, at least screamed stop very loud. I guess i'll add another submission to my MMA record..Then, I pile drove her into the couch 2 times..I was going to super-plex her. However, i think i may have really hurt her with the first pile driver. What sucks is that she has't cooked dinner and has been locked in our bedroom for the last 20 minutes or so..
wow! is this nornal w married couples? i cant wait to get married so i can have adventures too
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wow! is this nornal w married couples? i cant wait to get married so i can have adventures too
No, not really...
However, she didn't cook dinner or anything..I think i really hurt her, and she's really mad at me..
But hey is it really my fault, for executing wrestling moves with such precision. ;D
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No, not really...
However, she didn't cook dinner or anything..I think i really hurt her, and she's really mad at me..
But hey is it really my fault, for executing wrestling moves with such precision. ;D
tell her gene hopes shes ok
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tell her gene hopes shes ok
I told her that Big gene from getBig hopes you fine, and she said to go fuck myself, and to get used to it.. :'(
I was really tired i had to heat a bowl of cunky soup.... :-\
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I told her that Big gene from getBig hopes you fine, and she said to go fuck myself, and to get used to it.. :'(
I was really tired i had to heat a bowl of cunky soup.... :-\
im sorry this all happened
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monday afternoon
back and bis/calves
wide pullups
2 sets of 15
1 arm dumbell rows
75 x 10
80 x 10
80 x 10
corner tbar rows
3 plates x 10
4 plates x 10
5 plates x 10
vbar pulldowns
180 x 8
200 x 8
200 x 8
dumbell pullovers superset low rope rows
60 x 12 ss stack x 10
60 x 12 ss stack x 10
wide pullups
2 x 15
bis
machine preacher curls
3 x 6
standing cable curls
3 x 8
cable wrist curls superset seated calf
5 x 15 ss 5 x 10
cable reverse wrist curls
5 x 15
I noticed some of your exercises are really weak while others for the same muscle group are strong, why? Are these numbers accurate or are some of them just your warm ups?
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tuesday:
7:15 am
cardio n abs
25 minutes
1 min at 3 mph, 1 min at 9.8 mph...repeated back n forth for 10 intervals
abs
incline bench reverse crunch superset stabilty ball crunch
2 x 20 ss 2 x20
incline plank oblique crosses
2 x 20
I noticed some of your exercises are really weak while others for the same muscle group are strong, why? Are these numbers accurate or are some of them just your warm ups?
lately i seem to be incorporating heavy and light into the same workout...and my body seems to be responding well...like today im gonna train chest delts tris and i feel like going heavy so i think all sets are gonna be challenging for me
even though i went light in some sets in last workout...like the db rows...my back was really feeling the weight and i was getting a great contraction...i dunno how this will work out in the long run, but i left the gym feeling satisfied and pumped
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tuesday
chest delts traps tris
incline dumbell press
90 x 10
90 x 10
flat dumbell floor press
90 x 10
90 x 10
seated dumbell overhead press superset side laterals
80 x 6 ss 30 x 10
80 x 6 ss 30 x 10
80 x 6 ss 30 x 10
bosu/med ball tripod pushups superset cable crossovers
10 per arm ss 40 x 15
10 per arm ss 50 x 15
10 per arm ss 70 x 15
dumbell shrugs superset rope face pulls
100 x 12 ss 60 x 12
100 x 12 ss 80 x 12
dips
bodyweight x 10
+45 x 8
+90 x 8
+100 x 6
vbar pushdowns
80 x 10
stack x 10
stack x 10
dive bomber pushups
bodyweight x 20
diet
50g milk egg powder tbsp mac oil
6 omega egg w spinnach
8 oz turkey green bean tbsp mac oil
8 oz turkey green bean tbsp mac oil
50g milk egg powder 1 cup oats
train
50g whey 30g waxy maize
8 oz turkey green bean tbsp mac oil
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rest day
diet
1)50g milk egg powder 1tbsp mac oil
2)6 omega egg w spinnach
3-5)8 oz turkey green bean tbsp mac oil
6)50g whey 2tbsp natural pb
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Pics?
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Pics?
ill try and find one a bit later
i need more recent ones
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thursday
full body
40lb kettle bell lunges/40lb kettlebell ab standups and overhead press/30lb med ball russian twist/burpees into box jumps
30 steps/15 standups and presses/30 russ twists/15 burpee box jumps
********REPEAT 3 MORE TIMES
spiderman walks/val slide oblique knee tucks/pullups/78lb kettlebell swings/50lb kettlebell curls/superplank on bosu ball
30 steps/20 val slides/12 pullups/15 swings/10 curls/15 supers
****************REPEAT 3 MORE TIMES
rope climbs/30lb med ball vups/plyo pushups/bench dips/pike close grip pushups/50lb renegade rows/val slide tripod extensions
to the top and down/20 v ups/12 plyos/20 dips/8 pikes/10 renegades/4 tripods
*****************REPEAT 2 MORE TIMES
DIET
6 omega egg w spinnach
50g milk egg powder 1/2 cup oats cup blueberries
workout
50g whey 30g waxy mazie
8 oz turkey green bean tbsp mac oil
8 oz turkey green bean tbsp mac oil
50g whey tbsp mac oil
8 oz turkey green bean 2tbsdp natural pb
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thursday
full body
40lb kettle bell lunges/40lb kettlebell ab standups and overhead press/30lb med ball russian twist/burpees into box jumps
30 steps/15 standups and presses/30 russ twists/15 burpee box jumps
********REPEAT 3 MORE TIMES
spiderman walks/val slide oblique knee tucks/pullups/78lb kettlebell swings/50lb kettlebell curls/superplank on bosu ball
30 steps/20 val slides/12 pullups/15 swings/10 curls/15 supers
****************REPEAT 3 MORE TIMES
rope climbs/30lb med ball vups/plyo pushups/bench dips/pike close grip pushups/50lb renegade rows/val slide tripod extensions
to the top and down/20 v ups/12 plyos/20 dips/8 pikes/10 renegades/4 tripods
*****************REPEAT 2 MORE TIMES
DIET
6 omega egg w spinnach
50g milk egg powder 1/2 cup oats cup blueberries
workout
50g whey 30g waxy mazie
8 oz turkey green bean tbsp mac oil
8 oz turkey green bean tbsp mac oil
50g whey tbsp mac oil
8 oz turkey green bean 2tbsdp natural pb
That is a very ninja workout, NW. Do you compete in any sports?
Also, how tall are the ropes in your gym?
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That is a very ninja workout, NW. Do you compete in any sports?
Also, how tall are the ropes in your gym?
i do kickboxing/martial arts
the ceiling is pretty low in the gym so the ropes arent that tall-still fun though to climb
_______________
Friday
5:15 am
35 mins on treadmill
4.0 mph 12 incline
diet today
50g milk egg powder tbsp mac oil
8 oz turkey gree bean tbsp mac oil
same as above
same as above
50g milk egg powder tbsp mac oil
6 omega egg w spinnach
8 oz turkeyspinnach 2tbsp nat pb
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Sorry, but you will never look like a BB eating turkey and green beans 4x's a day. A swimmer yes a BB never.
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Sorry, but you will never look like a BB eating turkey and green beans 4x's a day. A swimmer yes a BB never.
lol
i dont want to look like a bodybuilder
i eat clean like that because
1)to keep my face clear
2)to save money
my weight is 185 and i feel strong each workout , healthy, and im happy
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Saturday
Legs
Stabilty Ball Hamstring Curls
4 x 15
Leg Press
1 plate per side x 20
2 plate per side x 20
4 pps x 20
5 pps x 20
6 pps x 20
6 pps x 20
Stiff Leg deads
135 x 10
185 x 10
225 x 10
225 x 10
Bulgarian Split Squats(foot up on bench behind)
30s x 10 per leg
40s x 10 per leg
40s x 10 per leg
Seated Leg Curl
140 x 10
160 x 10
190 x 10
190 x 10
Abductor Machine siperset Adductor Machine
260 x 10 ss 260 x 10
stack x 10 ss 270 x 10
stack x 10 ss 270 x 10
Single Leg Incline Plank Reverse Leg Extensions ss Glute Ham Bridge\
bodyweight
2 x 10 per leg ss 2 x 20
Single Leg Wall Sit
1.5 mins...10 secs per leg
Abs
Incline bench reverse crunch ss ball crunches
3 x 10 ss 3 x10
Med ball russ twist ss plank
2 x 20 ss 2 x 1 min
diet
20 egg whites cup oats 1 apple
50g whey 30g waxy maize
8 oz turkey green bean tbsp mac oil
same above
50g milk egg powder tbsp mac oil
6 omega egg w spinnach
-
lol
i dont want to look like a bodybuilder
i eat clean like that because
1)to keep my face clear
2)to save money
my weight is 185 and i feel strong each workout , healthy, and im happy
ok, if thats your goal you are gtg.
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ok, if thats your goal you are gtg.
i spent so many years eating tons and trying to gain size...just focusing on a number..i got up to around 230 at 1 point-i was big, but felt so unhealthy. I hope overtime to get up to maybe 190...but for now my body seems to prefer my lower weight-no knee pain, no back pain etc
im hoping to take the firemans test in april so i wanna be in good shape for that
-
i spent so many years eating tons and trying to gain size...just focusing on a number..i got up to around 230 at 1 point-i was big, but felt so unhealthy. I hope overtime to get up to maybe 190...but for now my body seems to prefer my lower weight-no knee pain, no back pain etc
im hoping to take the firemans test in april so i wanna be in good shape for that
cool, have a friend who has been on for 5 yrs and makes 80,000, loves the hours. Very competitive and hard to get hired here in the SE.
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cool, have a friend who has been on for 5 yrs and makes 80,000, loves the hours. Very competitive and hard to get hired here in the SE.
its gonna be competitive here too i bet-i think theres gonna be a couple thousand taking the test
___________________
Sunday
7 am
about 25 minutes on treadmill
1 min @ 3 mph, 1 min @ 9.9 mph...repeated back and forth for 10 intervals
1 min @ 3mph, 1 min @ 10.3 mph...repeated back and forth for 2 intervals
diet today
50g milk egg powder tbsp mac oil
6 omega egg w spinnach
8 oz turkey green bean tbsp mac oil
same as above
50g milk egg powder tbsp mac oil
8oz turkey green bean tbsp mac oil
-
i do kickboxing/martial arts
the ceiling is pretty low in the gym so the ropes arent that tall-still fun though to climb
Ropes are great. I find they're good for biceps and traps, esp weighted climbs.
It's interesting to see how little carbs you take in most days, considering the type of phys you do. I've recently started lowering carbs after years of eating loads of pasta etc (because I was told you needed to if you were doing lots of running/weight circuits/endurance type phys) and I've not noticed any real dip in performance, in fact I feel more energetic most of the time.
Do you find you have consistent energy levels or do you cycle carbs depending on what you are doing that day?
-
Ropes are great. I find they're good for biceps and traps, esp weighted climbs.
It's interesting to see how little carbs you take in most days, considering the type of phys you do. I've recently started lowering carbs after years of eating loads of pasta etc (because I was told you needed to if you were doing lots of running/weight circuits/endurance type phys) and I've not noticed any real dip in performance, in fact I feel more energetic most of the time.
Do you find you have consistent energy levels or do you cycle carbs depending on what you are doing that day?
i find my energy is very good throughout the week
the only time i feel a bit weird is the day after my cheat meals
as of now i only eat carbs pre n post workout...and on my cheat meals...i find around 80-100g of carbs on workout days is solid for me
what kind diet do u follow??
-
i find my energy is very good throughout the week
the only time i feel a bit weird is the day after my cheat meals
as of now i only eat carbs pre n post workout...and on my cheat meals...i find around 80-100g of carbs on workout days is solid for me
what kind diet do u follow??
Up until last December I had to eat what was served in the galley at work - which was pretty much high fat, high carbs, medium protein junk food four times a day.
Since New Year I've been eating more of a "cutting body building" diet - 1g protein per lb of lean body weight (either chicken breast, eggs, white fish or tuna) and a small amount of cabs with each meal (brown rice, oats or baked potato).
I was worried about having enough energy for when I do a long run on a sunday, but it seems OK so far (I think having a cheat meal on a Saturday may be helping this.) Also, I'm losing the flab I put on last year after breaking my leg quite nicely.
I'm going to give your method a go and cut the carbs right back apart from before/after training and with a cheat meal. I'll report back how it goes.
-
mon
back bis
underhand chins
slow
4 x 12
1 arm db rows
100 x 10
100 x 10
100 x 10
100 x 10
wide pulldowns
160 x 10
180 x 10
180 x 10
rack deads
135 x 10
225 x 10
315 x 10
365 x 10
365 x 10
db pullovers
80 x 12
80 x 12
stiff arm pushdowns
30 x 12
30 x 12
incline db curls
arms outward
35 x 10
35 x 10
35 x 10
concentration curls
30 x 10
35 x 10
35 x 10
cable wrist curls ss cable reverse curls
4 x 15 ss 4 x 10
cardio
30 mins
9.5 incline
3.8mph
diet
cheat day!
50g milk egg powder tbsp mac oil
8 oz turkey green bean tbsp mac oil
8 oz turkey 1 cup brown rice pasta 1 apple
50g whey 30g waxy maize
bagel w cream cheese
large pizza
pasta alfredo w shrimp, steak, 2 fried banannas
grapes
50g milk egg powder tbsp mac oil
Up until last December I had to eat what was served in the galley at work - which was pretty much high fat, high carbs, medium protein junk food four times a day.
Since New Year I've been eating more of a "cutting body building" diet - 1g protein per lb of lean body weight (either chicken breast, eggs, white fish or tuna) and a small amount of cabs with each meal (brown rice, oats or baked potato).
I was worried about having enough energy for when I do a long run on a sunday, but it seems OK so far (I think having a cheat meal on a Saturday may be helping this.) Also, I'm losing the flab I put on last year after breaking my leg quite nicely.
I'm going to give your method a go and cut the carbs right back apart from before/after training and with a cheat meal. I'll report back how it goes.
i found when i had a lot of good fats w each meal i have tons of energy-just eat as much protein n good fat and veggie per meal as u want-and keep the carbs to pre post work
-
tuesday
chest and cardio
hammer strength incline press
1 plate per side x 10
2 pps x 10
2 plate+35 per side x 8
3 pps x 4
hammer strength flat press
2pps x 8
2 plate+20 per side x 7
2 plate+30 per side x 3
machine fly superset pushups
3 x 15-8 ss 3 x 10
upward cable crossover superset decline pushups
3 x 12 ss 3 x 12
cardio
30 mins
4.0 mph, 9-15 incline
diet today
50g egg milk powder tbsp mac oil
6 omega egg spinnach
50g milk egg powder tbsp mac oil
8 oz turkey cup brown rice pasta apple
50g whey 30g waxy maize
half of pizza
8 oz turkey green bean tbsp mac oil
----added some pizza in today-was craving it all day and i think my body needed the junk carbs-
-
----added some pizza in today-was craving it all day and i think my body needed the junk carbs-
Oh NO!!!! Gene I hope you don't get a blemish from all the grease! :o
-
wed
7 am
cardio
25 mins
1 min 3 mph, 1 min 9.9 mph...for 8 intervals
1 min at 3 mph, 1 min at 10.3 mph for 4 intervals
diet
50g milk egg powder tbsp mac oil
8 oz turkey green bean tbsp mac oil
same
same
50g milk egg powder tbsp mac oil
6 omega egg spinnach
Oh NO!!!! Gene I hope you don't get a blemish from all the grease! :o
i was worried too but so far so good
-
5:10 am
30 mins on treadmill
11 incline, 4.0 mph
-
shoulders tris traps
side lateral superset TRX T flies
20 x 12 ss 12 trx
20 x 12 ss 12 trx
20 x 12 ss 12 trx
arnold press superset TRX suspended shoulder/incline press, single leg
60 x 8 ss 10 per side
70 x 8 ss 10 per side
70 x 8 ss 10 per side
70 x 8 ss 10 per side
rear dumbell flies superset TRX Y flies
40 x 7 ss 12 ys
45 x 7 ss 12 ys
50 x 6 ss 12 ys
50 x 5 ss 12 ys
dumbell shrugs superset dumbell upright rows, wide grip
80 x 20 ss 30 x 10
90 x 20 ss 25 x 10
90 x 20 ss 25 x 10
bench dips(feet on stability ball) ss TRX tricep extensions ss overhead rope extensions
3 x 25, 20, 20 ss 3 x 12, 12, 10 ss 3 x 70 x 12, 8, 8
bodyweight skullcrushers on floor
20 reps
50g milk egg powder tbsp mac oil
6 omega egg w spinnach
8 oz turkey green bean tbsp mac oil
50g milk egg powder cup oats, asian pear
50g whey 30g waxy
steamed shrimp w broccoli tbsp mac oil
2 can sardines w green bean tbsp mac oil
-
friday
6 15 am
25 min on tread
1 min at 3mph 1 min at 9.8-9.9 mph repeated back and forth for 12 intervals
abs
bench knee up ss overhead med ball choppers ss med ball russ twists
3 x 20 ss 3 x 20 ss 3 x 40(20 per side)
-
I see you go high rep leg presses.. sets of 20. Good stuff, right? The burn is awesome, isn't it?
I think ppl get stuck on the notion of squating and that's it. I get better results with high rep leg presses... but where the last 5 are super difficult to get.
-
I see you go high rep leg presses.. sets of 20. Good stuff, right? The burn is awesome, isn't it?
I think ppl get stuck on the notion of squating and that's it. I get better results with high rep leg presses... but where the last 5 are super difficult to get.
I've pulled my hamstring twice doing leg presses, I'm done. I only squat and hack squat now.
-
I've pulled my hamstring twice doing leg presses, I'm done. I only squat and hack squat now.
really? That's interesting. Maybe the back of the seat was up too high?
-
I see you go high rep leg presses.. sets of 20. Good stuff, right? The burn is awesome, isn't it?
I think ppl get stuck on the notion of squating and that's it. I get better results with high rep leg presses... but where the last 5 are super difficult to get.
yeah i like the high rep leg presses...the burn was torturous last time lol
i like varying leg exercises-what ever im in the mood for..but i agree that squats arent the only exercise!
-
I've pulled my hamstring twice doing leg presses, I'm done. I only squat and hack squat now.
i could def see that happenening! :o :o
-
friday
diet
50g milk egg powder tbsp mac oil
6 omega egg w spinnach
8 oz turkey green bean tbsp mac
8 oz turkey green bean tbsp mac
50g whey 2tbsp nat pb
6 omega egg w spinnach
50g whey tbsp mac
-
Sat
Legs
TRX deep squats superset TRX single leg squats(glutes to heel)
3 x 15 ss 3 x 12 per leg
TRX deep squats superset TRX single leg jump squats(glutes to heel at bottom)
3 x 15 ss 3 x 10 per leg
TRX reverse lunge(back foot doesnt touch floor) superset TRX jumping scissor lunges
4 x 12 per leg ss 4 x 12
TRX sprinter squats superset TRX sprinter jump squats superset TRX travel hops
2 x 15 ss 2 x 12 ss 2 x 10
TRX single leg sprinter squats superset TRX single leg sprinter jump squats superset TRX single leg travel hops
2 x 12 per leg ss 2 x 12 per leg ss 2 x 12 per leg
Barbell deep front squats superset TRX hamstring curls superset TRX glute bridges
185 x 15 ss 15 ham curls ss 12 bridges
195 x 15 ss 15 ham curls ss 12 bridges
205 x 12 ss 15 ham curls ss 12 bridges
Romanian Barbell Deads
185lbs
3 x 15
diet today
50g milk egg powder tbsp mac oil
15 egg whites, cup oats, apple
50g whey 30g waxy maize
8 oz turkey green bean tbsp mac oil
same
broiled sole w broccoli tbsp mac oil
50g whey tbsp mac oil
-
Damn Geno i'd get real sick of your diet real quick. Don't know how you do it.
-
Back/bis/abs
corn cob pullups
8
wide pullups
12
corn cob pullups
6
wide pullups
12
hammer strength 1 arm iso rows
2 pps x 10
3 pps x 10
4 pps x 10
4 pps x 10
underhand 2 arm dumbell rows
55s x 10
75x 10
80s x 10
80s x 10
dumbell pullovers
85 x 12
90 x 12
90 x 12
underhand pulldowns
150 x 10
180 x 10
180 x 10
incline dumbell curls, outward arms
40 x 10
40 x 10
2 arm high cable curls
40 x 12
50 x 12
cable wrist curls ss cable reverse curls
3 x 15 ss 3 x 12
incline bench reverse crunch
2 x 15
ab standups
2 x 15
med ball russ twist
2 x 20 per side
diet
50g whey tbsp mac oil
8 oz turkey spinnach tbsp mac oil
15 egg whites cup oats apple
50g whey 30g waxy maize
6 omega egg spinnach
50g milk egg powder 2tbsp nat pb
Damn Geno i'd get real sick of your diet real quick. Don't know how you do it.
gotta have clear skin
-
5:30 am
cardio
9 intervals of 1 min at 3 mph, 1 min at 9.9 mph
2 intervals of 1 min at 3mph, 1 min at 10.4 mph
-
Followed the diet for a week now, and so far so good. Been supplementing with flax seed oil and oats as my only carb source pre/post workout only. Have had tons of energy and ran a good 10 miler yesterday. :)
-
Followed the diet for a week now, and so far so good. Been supplementing with flax seed oil and oats as my only carb source pre/post workout only. Have had tons of energy and ran a good 10 miler yesterday. :)
nice! dont be afraid to have diff fat sources w each meal, i.e. almonds, peanut butter, advocadoe-i only have mac oil cuz it seems to keep my skin clear
also try out having 1 day a week where u go high carb all day w no fat...i only have a cheat meal cuz a full carb day would make me break out
check out the book TNT DIET...its where i got the diet from
monday night
chest calves
hammer strength incline press
2 plate per side x 10
3 plate per side x 6
3 plate+15 per side x 4
3 plate+15 per side x 4...then 2 drop sets
dips
slow
+45lbs
x 12
x12
x12
x12
cable crossover superset pushups, hands on stability ball, feet up on bench
4 sets of 80 x 12 ss 4 x 10 incline ball pushups
seated calf
5 x 12
rotary calf
5 x 15
1 set of 50 pushups
diet today
50g whey tbsp mac oil
6 omega egg w spinnach
8 oz turkey spinnach tbsp mac oil
50g milk egg powder tbsp mac oil
8 oz turkey cup brown rice pasta apple
50g whey 30g waxy maize
8 oz turkey green bean handful walnuts
-
rest day
diet today
50g whey tbsp mac oil
6 omega egg w spinnach
8 oz turkey green beans handful walnuts
8 oz turkey green bean tbsp mac oil
50g whey tbsp mac oil
8 oz turkey spinnach tbsp mac oil
-
rest day
diet today
50g whey tbsp mac oil
6 omega egg w spinnach
8 oz turkey green beans handful walnuts
8 oz turkey green bean tbsp mac oil
50g whey tbsp mac oil
8 oz turkey spinnach tbsp mac oil
Gene, just wondering why you only post your breakfast, why not post all meals throught the day?
-
wed
5:00 am cardio
25 mins
8 intervals of 9.9 mph for 1 min, then 3 mph for 1 min
3 intervals of 10.4 mph for 1 min, then 3 mph for 1 min
diet
cheat day!!!
50g milk egg powder tbsp mac oil
8 oz turkey green bean handful walnuts
8 oz turkey g beans tbsp mac oil
8 oz turkey g beans tbsp mac oil
50g whey tbsp mac oil
7 slices pizza
50g whey tbsp mac oil
Gene, just wondering why you only post your breakfast, why not post all meals throught the day?
thats why this man is my life coach...cuz he tells it like it fucking is
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thats why this man is my life coach...cuz he tells it like it fucking is
;D
You gotta be in single digit bodyfat with a diet like that, geez, I think Haitians are eating more than you.
-
;D
You gotta be in single digit bodyfat with a diet like that, geez, I think Haitians are eating more than you.
it seems to be maintaining my weight...right down to the decimal on the scale
im right now below 7% bodyfat...i know i should prob eat more but the way i look at it-im strong in the gym each time, i have energy all day, and im not looking to ever be aprofessional....
-
thursday
full body
warm up: squats x 20 reps/planks x 30 secs/pushups x 20 reps/v ups x 20 reps...repeated for 4 circuits, no rest in between
circuit#1
kettlebell suitcase squats/kettlebell walking lunges/burpees into pullup onto monkey bars/monkey bars/straight leg situps
130lbs x 15/30 steps with 40lb kettlebells/12 burpee pullups/down n back on monkey bars/15 straight leg sit ups
^^^^^^^^^^^^^^^^^^^^^repeat 3 more times...no rest in between exercises, 30 secs rest in between circuits
circuit#2
incline dumbell press/rope chops/rope slams/trx rows/trx jack knife/trx mountain climbers/trx plank
65 x 20/30 secs chops/30 secs slams/12 trx rows/15 trx jacks/15 trx climbers/30 secs trx plank
^^^^^^^^^^^^^^^^^^^^^^^^^repeat 3 more times...no rest in between exercises, 30 secs rest in between circuits
burpee into barbell clean and press
95lbs x 15
diet
50g milk egg [powder, 1 apple
30g waxy maize 50g whey
8 oz turkey green bean tbsp mac oil
same^
same^
50g whey tbsp mac oil
6 omega egg w spinnach
-
snowed in!!!!!!!
5:30 am
so i did a plyometric cardio and ab routine
diet today:
50g whey tbsp mac oil
6 omega egg w spinnach
8 oz turkey green beans handful walnuts
8 oz turkey green bean tbsp mac oil
8 oz salmon w spinnach tomatoes and red onion
50g whey 2tbsp nat pb
-
nice! dont be afraid to have diff fat sources w each meal, i.e. almonds, peanut butter, advocadoe-i only have mac oil cuz it seems to keep my skin clear
also try out having 1 day a week where u go high carb all day w no fat...i only have a cheat meal cuz a full carb day would make me break out
check out the book TNT DIET...its where i got the diet from
Cheers. Just found a ton of stuff about it on the Menshealth forum - they have a whole sub forum on it .
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Cheers. Just found a ton of stuff about it on the Menshealth forum - they have a whole sub forum on it .
they do??? do u have a link?!
-
http://forums.menshealth.com/eve/forums/a/frm/f/1991017124 (http://forums.menshealth.com/eve/forums/a/frm/f/1991017124)
-
http://forums.menshealth.com/eve/forums/a/frm/f/1991017124 (http://forums.menshealth.com/eve/forums/a/frm/f/1991017124)
thanks!
-
sat
5:30 am
jogging at the track...35 minutes
diet today
6 omega eggs w spinnach
50g whey tbsp mac oil
6 omega eggs w spinnach
8 oz turkey green bean tbsp mac oil
8 oz turkey green bean tbsp mac oil
50g milk egg powder 2tbsp nat pb
-
sunday
7 am
cardio and abs
25 minutes hiit on treadmill
abs:
bench knee ups x 25 reps
bicycles, no hands support x 25 reps
open hands frog crunch x 25 reps
pulse ups x 25 reps
straight leg into v ups x 25 reps
pause scissors x 25 reps
open leg toe touches x 25 reps
oblique crunches x 25 reps
hip rock and raise x 25 reps
single leg climbs x 25 reps per leg
russian twist x 40 reps
-
diet today
50g whey tbsp mac oil
6 extra lg omgea eggs w spinnach
8 oz turkey green bean tbsp mac
8 oz turkey green bean tbsp mac
8 oz turkey green bean handful almonds
50g milk egg powder 2tbsp nat pb
i took fri sat and sun off from weights...body feels rested and i look 4ward to lifting tommorow...i think i was a bit over trained last week
sunday
7 am
cardio and abs
25 minutes hiit on treadmill
abs:
bench knee ups x 25 reps
bicycles, no hands support x 25 reps
open hands frog crunch x 25 reps
pulse ups x 25 reps
straight leg into v ups x 25 reps
pause scissors x 25 reps
open leg toe touches x 25 reps
oblique crunches x 25 reps
hip rock and raise x 25 reps
single leg climbs x 25 reps per leg
russian twist x 40 reps
-
monday
5:15 am
cardio
35 mins on treadmill...12 incline, 3.5 mph
back bis later today
-
back and bis
wide pullups
4 sets of 10
rack deads
135 x 10
225 x 10
315 x 8
385 x 8
405 x 10
pulldowns w bicycle handle
130 x 10
160 x 10
150 x 10
150 x 10
chest supported tbar rows
3 plates x 8
3 plates x 8
3 plates x 8
behind the back lat pulldown
140 x 10
150 x 10
150 x 10
bis:
incline dumbell curls, arms outward
45 x 5
45 x 4
45 x 4
cable curls
150 x 12
180 x 8
200 x 8...then 3 drop sets
forearms
single arms wrist curls...4 x 12 per hand
reverse cable curls...4 x 10...triple drop set on last set
diet today
50g whey tbsp mac oil
6 jumbo omega egg w spinnach
8 oz turkey green bean tbsp mac oil
8 oz turkey spinnach tbsp mac oil
8 oz turkey, cup brown rice pasta, 1 apple
50g whey 30g waxy maize
6 omega egg w spinnach and tomatoes
50g milk egg powder 2 tbsp nat pb
-
tuesday
chest delts tris
side laterals -palms outward
25 x 12
25 x 12
25 x 12
incline smith machine press
135 x 10
185 x 10
225 x 10
275 x 6
standing 1 arm shoulder press
50 x 8
60 x 8
75 x 6 drop to 40 x 8 drop to 30 x 10
flat dumbell press
90 x 8
90 x 8
90 x 8
rope face pull superset trx incline shoulder press superset tripod pushups(1 foot on bosu, 1 foot in air, 1 hand on med ball, 1 hand on bench)
50 x 12/12 per side/10 tripod per side
80 x 12/12 per side/10 tripod per side
trx atomic pushups
15
15
tris:
overhead rope ext
60 x 10
80 x 8
90 x 8
trx tricep ext superset incline bench kickbacks
10 trx ss 20 x 15
10 trx ss 25 x 15
diet
50g milk egg whey powder 2tbsp nat pb
8 oz turkey green bean tbsp mac
8 oz turk green bean tbsp mac
8 oz turk 1.5 cup brown rice pasta 2 plums
50g whey 30g waxy
6 omega egg w spinnach
-
wed
5:05 am
25 mins hiit on tread
diet
50g milk egg powder tbsp mac
8 oz turkey green bean tbsp mac oil
same
same
same
50g whey tbsp mac oil
6 omega egg w spinnach
-
wed
5:05 am
25 mins hiit on tread
diet
50g milk egg powder tbsp mac
8 oz turkey green bean tbsp mac oil
same
same
same
50g whey tbsp mac oil
6 omega egg w spinnach
5:05 a.m. haven't seen that time of day in forever, yuck.
-
5:05 a.m. haven't seen that time of day in forever, yuck.
I USED TO HATE GETTING UP EARLY
now i love it and am up by 4 45 am during the week :P
-
6 am
thought i was going to a training workshop-it ended up being an hour cardio/strength/agility workout
legs and calves and core tonight
went and bought some under armour shirts yesterday
i wore the heat gear tshirt this morning and the gym was very hot but i stayed cool and very comfortable
also bought the nike free 7.0...felt great training in them
-
legs and core
smith machine close stance squats-pause at bottom of each rep
135 x 10
185 x 10
195 x 8
225 x 6
225 x 6
stiff leg deads
135 x 15
185 x 15
225 x 15
275 x 15
275 x 15
bulgarian split squats w/ 1 foot on bench behind
+50lbs per hand x 8 per leg
+50lbs per hand x 8 per leg
+50lbs per hand x 8 per leg
seated leg curls
150 x 10
170 x 10
200 x 8
200 x 8...drop to 140 x 8...drop to 100 x 8
adductor machine
170 x 12
190 x 12
220 x 12
260 x 12
260 x 12
abductor machine
170 x 12
190 x 12
220 x 12
260 x 12
260 x 12
trx hip glute bridge superset single leg wall sits
10 trx ss 1.5 mins...10 secs per leg
10 trx ss 1.5 mins...10 secs per leg
10 trx ss 1.5 mins...10 secs per leg
core
hanging wipers ss med ball slams ss trx jacknives
3 sets of 15 per side/30 secs/15 trx jacks
diet
6 omega egg w green bean
6 omega egg w green bean
50g milk egg powder tbsp mac oil
8 oz turkey 1 cup brown rice pasta 2 kiwi 1 apple
50g whey 30g waxy maize
8 oz turkey w spinnach
50g whey tbsp mac oil
-
fri
5 am
35 mins on tread-11 incline, 3.7 mph
diet
50g whey tbsp mac oil
8 oz turkey green bean tbsp mac oil
same
same
50g milk egg powder tbsp mac oil
6 omega egg w spinnach
-
yesterday
Sat
cheat day-no exercise-just rest
egg white omlette w/ 1 cup oats
5 oz turkey 1 cup brown rice pasta
pumpkin pie protein powder pudding...1/4 cup pumpkin, 50g milk whey egg powder, spices
some bread, then 4 pieces pizza
ihop blueberry pancakes w egg white omlette
5 pieces pizza
mashed potatoes, baked beans and turkey kilbasa, broccoli, 5 peanut butter chocolate cupcakes
50g whey tbsp mac oil
-
sunday morning i did strength agility/stretching work for about and hour and half
diet today
12 egg whites w 3/4 cup oatmeal
60g whey w 1 apple
8 oz turkey green bean tbsp mac oil
8 oz turkey green bean tbsp mac oil
8 oz salmon w spinnach, 7 brazil nuts
6 omega eggs w spinnach
-
monday
7 am
25 mins hiit
gonna workout later in afternoon i think
-
monday
7 am
25 mins hiit
gonna workout later in afternoon i think
monday afternoon-full body
warm up:
trx single leg squat/trx rows/super plank pushup combo
12 per leg/12/12
repeat 2 more times
circuit#1
spiderman walks w superband around waist/burpees w superband around waist/plyo pushups on med ball/seated med ball slams
15 / 15/ 12/ 12 per side
*********REPEAT 3 MORE TIMES...30 SECS REST IN BETWEEN CIRCUITS...NO REST IN BETWEEN EXERCISES
circuit#2
single arm dumbell snatches...1 ascending set...1 minute time limit
2 reps per arm, no rest in between arms
40 x 4...go right to 50 x 4...go right to 60 x 4...go right to 70 x 4
****REPEAT 1 MORE TIME
circuit#3
pullups/dips/giant rope jumping jack/giant rope chops/rolling plank on med ball
12/12/30 secs/30 secs/15
********REPEAT 2 MORE TIMES
DIET
50g milk egg whey powder tbsp mac oil
6 omega egg w 5 egg whites spinnach
8 oz turkey spinnach handful of hazlenuts and walnuts
8 oz turkey 1 cup brown rice pasta w blueberries
50g whey 30g waxy maize
8 oz salmon w green bean handful brazil nuts
50g whey 2tbsp almond butter
-
tuesday
5:30 am
40 minute jog on the local track
diet:
6 omega eggs w 5 whites w spinnach
8 oz turkey green beans handful brazil nuts
8 oz turkey green beans handful hazlenuts
8 oz turkey green beans handful walnuts
50g whey tbsp mac oil
8 oz salmon w broccoli, handful pumpkin seeds
50g milk egg whey powder 2tbsp almond butter
-
wednesday
5 am
25 mins hiit
wednesday pm
1 hour of trx total body training
diet
50g whey tbsp mac oil
6 omega eggs w spinnach
8 oz turkey green beans 9 brazil nuts
8 oz turkey green beans handful walnuts
8 oz salmon green beans handful pumpkin seeds
50g milk egg whey powder, 3/4 cup oats w berries
50g whey w 1 apple post workout
2 cans sardines w green beans 2tbsp almond butter
thursday
rest day
6 omega egg w 5 whites w spinnach
8 oz turkey green beans 9 brazil nuts
8 oz turkey green beans handful pumpkin seeds
50g whey tbsp mac oil
8 oz salmon spinnach tomatoes handful walnuts
50g milk egg whey powder 2tbsp lamond butter
-
friday
5 am-25 mins hiit cardio on treadmill
friday afternoon
upper body
standing strict military press
135 x 4
135 x 4
135 x 4
incline barbell press
225 x 6
235 x 5
235 x 5
wide pullups x 15 reps
hammer chins x 15 reps
narrow grip pullups x 15 reps
standing dumbell curls strict
30 x 10
35 x 10
35 x 10
superset
dumbell skullcrushers
30 x 12
30 x 12
30 x 12
decline bench dumbell hammer curls
35 x 10
40 x 10
40 x 10
good workout
1st time just trying upper body
gonna do this same workout on monday w diff exercises
lower body is tommorow
diet today
6 omega egg w spinnach
8 oz turk green bean 9 brazil nuts
8 oz turk g beans handful pumpkin seeds
8 oz turk g beans handful hazlenuts
50 milk egg whey powder 3/4 cup oats w berries
50g whey 30g waxy maize
8 oz salmon green beans 2tbsp almond butter
-
NW83, this TNT diet seems to going rather well. I think I might be attaining "epic leans" by about the end of april/begininng of May.
I don't know if you've done these before, but they are an awesome addition to an all body workout (A bit of a gay name, though.):
-
cool-im glad to hear the diet is going well for u purple
thanks 4 the vid too
Saturday
I did legs
dumbell step ups
50s in each hand x 10 per leg
60s in each hand x 10 per leg
65s in each hand x 10 per leg
75s in each hand x 10 per leg
75s in each hand x 10 per leg
barbell stiff leg deads
135 x 12
185 x 12
225 x 12
295 x 12
315 x 12
315 x 12
single leg press
2 plates per side x 12 per leg
2pps x 15 per leg
2pps x 20 per leg
2pps x 25 per leg
trx hamstring curl superset trx glute ham bridges
3 sets of 15 ss 15
single leg reverse plank leg extension
2 sets of 12 per leg
sunday morning 6 am...30 min jog outside
monday morning 6 am
25 mins plyo cardio workout
Monday
chest back
flat db press
90 x 8
95 x 6
95 x 6
pulldowns
160 x 10
180 x 10
180 x 10
high incline db press
90 x 6
95 x 6
95 x 6
1 arm db rows
100 x 12 per arm
100 x 12 per arm
db pullovers superset low rope cable rows
95 x 12 ss stack x 15
95 x 12 ss stack x 15
pushups w hands on stabilty ball, feet on bench superset pec deck
3 sets of 20 ss 220 x 10
tuesday
6 am
30 min jog outside
wed
today
full body trx training
diet was same all the days
sat was a high carb day w some pizza for dinner
-
thursday
6 am
25 mins hiit on treadmill
50g whey tbsp mac oil
6 omega egg w spinnach
8 oz turkey green beans 7 brazil nuts
8 oz turkey green beans handful hazlenuts
8 oz salmon w spinnach handful pumpkin seeds
50g milk egg whey 2tbsp nat pb
-
friday
full body
burpee into 50lb sandbag toss/dips/cross arm chin ups
15 burpee bag tosses/12 dips/12 cross arm chins
20 burpee bag tosses/12 dips/12 cross arm chins
25 burpee bag tosses/12 dips/12 cross arm chins
kettlebell squat clean squat combo/dumbell renegade rows/lying supermans w retraction/plank
60lb x 10/35lbs x 8 per side/15 supermans/30 secs plank
****repeat 2 more times^^^^
weighted sled pushes/30lb med ball slam, burpee, high lateral jump, 30lbs med ball wall slam/burpee, repeat combo/sprint
230lbs x 2 laps/slam burpee jump sequence x 10 per side/sprint
230lbs x 4 laps/slam burpee jump sequence x 10 per side/sprint
230lbs x 6 laps/slam burpee jump sequwnce x 10 per side/sprint
diet
40g milk egg whey, cup blueberries, 1/2 cup oats
train
10 oz turkey cup brown rice pasta
10 oz turk green bean 7 brazil nuts
50g whey tbsp mac oil
6 omega egg 5 whites w spinnach
8 oz salmon handful pumpkin seeds broccoli
40g milk egg whey 2tbsp nat pb
-
sat
7 am
30 min hard run through the streets
afternoon
delts arms
standing 1 arm dumbell press
50 x 12 per arm
50 x 12 per arm
50 x 12 per arm
50 x 12 per arm
standing strict military press
135 x 5
135 x 5
135 x 5
135 x 3
side lateral raises superset rope face pulls
30 x 12 ss 50 x 12
30 x 12 ss 70 x 12
30 x 12 ss 70 x 12
smith machine behind back shrugs
225 x 12
225 x 12
225 x 12
preacher curls superset dumbell skullcrushers
75 x 10 ss 30 x 10
85 x 10 ss 35 x 8
85 x 10 ss 35 x 8
85 x 10 ss 35 x 6
rope pushdowns superset 1 arm cable curls
80 x 12 ss 30 x12
100 x 12 ss 30 x 12
100 x 12 ss 30 x 12
reverse barbell curls
3 x 10
cable wrist curls
3 x 12
Sunday
legs abs
lower back felt tweeked-slept on it the wrong way so i went light just to be safe-still had a good workout
front barbell squats-non locking
95 x 25
95 x 25
95 x 25
95 x 25
glute ham raises
bodyweight
4 sets of 12
walking dumbell lunges
+30lbs per hand
30 steps
30 steps
30 steps
30 steps
seated hamstring curls
100 x 15
100 x 20
100 x 25
100 x 25
bench knee ups
3 x 15
overhead med ball choppers
3 x 15
hanging wipers
3 x 15
same diet as usual
-
took today off to rest
60g milk egg whey powder tbsp mac oil
8 oz turk green bean 7 brazil nuts
8 oz turk green bean handful hazlenuts
6 omega egg w spinnach
60g whey tbsp mac oil
2 can sardines handful pumpkin seeds green beans
-
Tuesday
Full body
inverted rows/ladder drills/trx rollouts/bosu ball explosive triple tap pushups
20 inverted rows/ 1 minute on ladder/15 trx rollouts /10 bosus
^^^^^^^^^^^^repeat 3 more times
70lb kettlebell squat and cleans/ 70lb kettlebell figure 8s/ burpee super plank combo/ swiss ball jacknives
10 kettlebell squat&cleans/ 1 minute figure 8s/ 15 super plank burpee/ 25 jacks
^^^^^^^^^^^^^^^^^^repeat 3 more times
trx explosive sprinter squats w/ jump/ trx pendulums
15 per leg exp trx spreinter squats/ 15 trx pendulums
^^^^^^^repeat 3 more times
same diet as usual
Wednesday
today
5 am 30 minute run outside
evening
1 hour of trx training
cardio tommorow morning
upper body on friday
-
wednesday
6am 35 minute hard run through streets
evening-1 hour trx training
same diet
thursday
6 am
25 mins hiit on treadmill
same diet
friday
today
chest and back
rack deads...pins below knees
135 x 10
225 x 10
315 x 10
405 x 10
425 x 8
flat dumbell press
70 x 10
80 x 10
95 x 10
95 x 8
1 arm dumbell rows
105 x 10
105 x 10
hammer strength incline press
2 plate+25 per side x 10
2 plate +35 per side x 8
2 plate +35 per side x 8
underhand chins weighted superset rope face pulls
+25lbs x 10 ss 70 x 12
+25lbs x 10 ss 90 x 12
+25lbs x 10 ss 90 x 12
stabilty ball back extensions superset bosu ball pushups
2 x 20 ss 2 x 20
same diet
-
sat
7 am
35 min hard run outside
high carb day + cheat meals
-
sunday
legs and core
narrow stance deep smith machine squats
135 x 10
185 x 10
195 x 8
225 x 8
245 x 8
275 x 8
walking lunges superset trx single leg squats
+40s x 30 steps ss 12 single leg trx per leg
+40s x 30 steps ss 12 single leg trx per leg
+40s x 30 steps ss 12 single leg trx per leg
trx front squat travel hops superset trx hamstring curls
15 ss 15
15 ss 15
15 ss 15
glute ham raise
bodyweight
12
12
12
high box jumps superset glute ham bridges
15 ss 15
15 ss 15
trx jacknives
2 sets of 20
trx side bridges
2 sets of 30 secs per side
overhead med ball choppers
2 sets of 25
same diet
-
whats up with the smith machine squats Gene?
workouts lookin good, keep it up man.
-
shoulders and cardio
side dumbell raises -palms outward
30 x 12
40 x 12
40 x 12
front dumbell raises
30 x 12
40 x 12
40 x 12
wide grip upright rows(pull to chest)
95 x 12
115 x12
115 x12
bent over laterals
40 x 12
45 x 12
45 x 12
smith machine behind back shrugs
135 x 12
225 x12
275 x 12
275 x12
trx single leg incline shoulder press superset trx y, t, i flies
2 x 10 per side ss 2 x 15
cardio:
5 rounds of:30 secs fast burpees, 30 secs fast jump rope, 1 minute slow jog in place
5 rounds of: 1 minute fast jump rope, 1 minute slow jog in place
4 rounds of: 40 seconds fast jump rope, 25 seconds fast mountain climbers
same diet
whats up with the smith machine squats Gene?
workouts lookin good, keep it up man.
just to change things around...i like how i can go very deep and slow with them...i actually feel them more than free weight barbell squats
-
:-X
-
:-X
i still stand by what i said-they have perfect bodies and i wish i looked like them-nothing gay-just an observation
-
tuesday
6 am
25 mins hiit cardio on treadmill
abs after
incline bench reverse crunch-2 x 25
ball crunch-2 x 25
med ball russ twist-2 x 25
same diet
-
wed
arms and cardio
dumbell curls superset bench dips
25 x 12 ss +45lbs x 12 bench dips
30 x 12 ss +90lbs x 12 bench dips
30 x 12 ss +135lbs x 12 bench dips
30 x 12 ss +135lbs x 12 bench dips
incline hammer curls superset overhead dumbell extension
30 x 10 ss 80 x 12
35 x 10 ss 90 x 12
35 x 10 ss 90 x 12
barbell concentration curls superset dumbell kickbacks (face down on incline bench)
40 x 12 ss 30 x 15
60 x 12 ss 30 x 15
80 x 12 ss 30 x 15
cardio:
20 minutes
40 seconds fast jump rope, 20 seconds fast burpees or mountain climbers...slow jog for 1 minute
repeat for 20 minutes
same diet
-
thursday
rest day
-
friday
5am
woke up and couldnt fall asleep
went for a 35 minute hard run outside
gonna hit either legs or chest back today-dunno which
-
diet
i changed a bit to eat more
every sat i do a carb up day...5-6 meals are clean, usually turkey or egg whites w/ oatmeal or brown rice pasta and fruit... 1-2 meals are dirty, like pizza or cookies or pancakes
Ever since i began the carb up day, no cravings ever, steady energy and mood, and my bodyfat dropped...i was 5% last week...tested on the calipers
on workout days:
6 omega eggs w 5 whites, spinnach
8 oz turkey green beans 8 brazil nuts
8 oz turkey green beans handful pecans or hazlenuts
pre workout-8 oz turkey cup brown rice pasta w apple or honeydew melon or 12 egg whites w 1 cup oats w berries
post workout-50g whey iso 30g waxy maize OR 8 oz turkey cup brown rice pasta
2 cans or herring or sardines w spinnach, handful pumpkin seed
40-60g milk egg whey powder, 2 tbsp nat pb or mac nut oil
non workout days...all starchy carbs are eliminated
-
friday
5am 35 min hard run outside
10 am
chest and back
moved at a good pace and was done in 40 minutes
incline dumbell press superset wide pullups
60 x 12 ss 12 pullups
70 x 12 ss 12 pullups
80 x 10 ss 12 pullups
80 x 12 ss 12 pullups
flat dumbell press superset hammer chins
80 x 10 ss 10 hammer chins
80 x 10 ss 10 hammer chins
80 x 10 ss 10 hammer chins
double med ball pushups superset band rows superset band skiers
15 med ball pushups ss 20 band rows ss 20 skiers
15 med ball pushups ss 20 band rows ss 20 skiers
20 med ball pushups ss 20 band rows ss 20 skiers
single arm explosive alternating med ball pushups superset trx rows ss cable crossovers ss underhand cable rows
3 sets of: 14 exp pushups/ ss 15 trx/ ss 12 cable crossovers@60lbs /ss 15 under cable rows @ 60lbs
-
sat
legs
leg press superset stationary lunges
2 plates per side x 30 ss bodyweight x 20 per leg
4 plates per side x 30 ss bodyweight x 20 per leg
6 plates per side x 30 ss bw x 20 per leg
7 plates per side x 30 drop to 6 x 30 drop to 5 x 30 drop to 4 x 30 drop to 3 x 30 drop to 2 x 30 ss bw x 20 per leg
stiff leg barbell deads
135 x 8
185 x 8
225 x 8
315 x 8
325 x 8
325 x 8
bulgarian split squatsw/ dumbells(1 foot on bench behind)
+55s in each hand x 7 per leg
+55s x 7 per leg
+55s x 7 per leg
+55s x 7 per leg
seated leg curls
90 x 12
90 x 12
90 x 12
wall sits
2 sets of:
1.5 mins
1.5 mins
seated calf
4 sets of 10, 8, 6, 6
1 set of 20
high carb day
-
sunday-rest day
monday-6 am-quick 20 minute run outside...legs still sore from saturday
monday afternoon-full body-trained outside
circuit 1
kettlebell swings/stationary tire fast pushes/tire flips/sledehammer slams on tire
70lbs x 20/ 20 tire pushes/16 tire flips/10 sledgehammer slams per arm
repeat 3 more times^^^^^^^^^^^^^
circuit 2
overhead sledghammer walking lunges/rotating plyo pushups on tire/dips on tire/jumping 2 feet in n outs in middle of tire
30 overhead lunges/12 plyo tire pushups/ 15 dips on tire/ 15 in n outs on tire
repeat 3 more times^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
circuit 3
med ball slam into burpee into jump on tire and repeat/ lateral explosive step up into tire and lateral hop out and repeat/ jacknives on tire/spiderman walk up and down hill
15 slam burpee combo/ 15 lateral explsove/15 jacks/ 20 up and own hill spiders
repeat 3 more times^^^^^^^^^^^^^^^^^^^^^
same diet
-
Gene do you have an elevated platform to do your stiff legged deads on?
-
Gene do you have an elevated platform to do your stiff legged deads on?
nah-i wish-sometimes i do them standing on a bench-but i never go heavy w/ them then just in case i lose balance
-
tuesday
6:30 am
20 minute run outside-good pace
-
wed
630 am
25 mins hiit on treadmill
wed evening
1 hour trx training
today
thursday
rest day
same diet
-
friday
full body workout
circuit#1
burpee pullup combo/ pushups on gymnastic rings/ trx rollouts/ mother earth kettlebell deadlift
1 burpee into 1 pushup, then 2 pushups into 2 burpees, 3 burpees into 3 pullups, up to 6 burpees 6 pullups/ 12 pushups on rings/ 15 trx rolls/ 20 100lb mother earth deads
^^^^^^^^^^^^REPEAT 3 MORE TIMES
circuit#2
kettlebell crouch and squat hammer curl, stand up into overhead into tricep extension and reverse/ giant rope chops/ giant rope slams/ behind back rope chops/box jumps/plank
70lbs x 10/ 30 secs chops/ 30 secs slams/ 30 secs behind back/ 15 box jumps/ 30 secs plank
^^^^^^^^^^^^^^^REPEAT 3 MORE TIMES
circuit#3
val slide mountain climbers/ alternating lateral pushups on med ball/ pushups on med ball/ dumbell curls
30 secs val slide climbers/ 20 lateral pushups/ 30 med ball pushups/ curls-20lbs x 20 drop to 15lbs x 10 reps drop to 12 pounds x 20 reps
^^^^^^^^^^^^^REPEAT 3 MORE TIMES
SAME DIET
-
sat-rest day
sunday-7 am 25 min run outside
same diet
-
monday 630 am-35 minute run outside
monday afternoon-1 hour trx workout
high carb day on monday
tuesday-rest day
same diet
-
wed
630 am 25 minute run outside
wed evening 1 hour trx training
same diet
-
Natty,
Where in the world did you get a tractor tire to flip?
-
thursday
rest day-same diet
tommorow will be cardio in the am, then full body in the afternoon
Natty,
Where in the world did you get a tractor tire to flip?
they have them at the gym i go to
-
friday
full body
circuit 1
kettlebell swings/ tire flips/ sledgehammer slams on tire/ kettlebell figure 8s/ kettlebell single arm clean and press/ med ball slam burpee combo
4 sets of :
20 swings/ 20 flips/ 10 sledgehammer slams per arm/ 20 figure 8s/ 20 single arm clean press/ 20 med ball slam burpees
circuit 2
trx pank/ trx side plank on elbows/trx knee tucks
trx pendulums/ trx side plank striaght arms/trx jacknives
trx superplank/ trx side plank w hip rises/ trx leg rotations
30 seconds per exercise
circuit 3
pullups/ bench lateral hops/behind back rope chops/pushups
4 sets of 20 pullups/40 secs hops/40 secs rope chops/25 pushups
same diet
-
thursday
rest day-same diet
tommorow will be cardio in the am, then full body in the afternoon
they have them at the gym i go to
they do damn
-
sat
7 am 25 mins hiit on treadmill
same diet
they do damn
yeah-they keep em out in the back parking lot-itsa lot of fun
-
sat
7 am 25 mins hiit on treadmill
same diet
yeah-they keep em out in the back parking lot-itsa lot of fun
really god I hate this part of connecticut
-
sun
630 am
25 minutes of sprints on the track outside
then i did abs
incline bench reverse crunches...3 x 25
ball crunches...3 x 25
russian twists w med ball...3 x 25
really god I hate this part of connecticut
its not at the gym calvin and i go to...its a small private run gym-theyve even got monkey bars, sleds, all kinds of cool stuff
-
:-X
oh no ive been caught
-
sun
630 am
25 minutes of sprints on the track outside
then i did abs
incline bench reverse crunches...3 x 25
ball crunches...3 x 25
russian twists w med ball...3 x 25
its not at the gym calvin and i go to...its a small private run gym-theyve even got monkey bars, sleds, all kinds of cool stuff
your better than me, to cold outside even to run, waited for the gym to open. That's cool small gym
-
Do you know how much the tractor tire weighs that you flip?
Can you post a vid?
-
your better than me, to cold outside even to run, waited for the gym to open. That's cool small gym
down here its just cool and brisk out-felt great to run outside today
-
Do you know how much the tractor tire weighs that you flip?
Can you post a vid?
im not sure how muxch-it felt heavy though
next time ill try and get a video-i know they film stuff all the time
-
legs
leg press superset seated calf
2 pps x 20 ss plate+quarter x 8
4 pps x 20 ss plate+25 x 8
5 pps x 20 ss plate+25 x 8
6 plate+25 x 20 ss plate+25 x 8
bulgarian split squats(1 foot on bench behind)
+60s in each hand
5 sets of 5 per leg
dumbell stiff leg deads
60 x 15
70 x 15
80 x 15
90 x 15
90 x 15
seated leg curls
110lbs
5 sets of 5
hack squat calf raise superset wall sits
2 plates x 10 ss 2 mins
2 plates x 15 ss 2 mins
2 plates x 20 ss 2 mins
2 plates x 25 ss 2 mins
2 plates x 30 ss 2 mins
same diet
-
down here its just cool and brisk out-felt great to run outside today
yea Im still not ready to run outside albeit I did a 5k in the downpour last month
-
im not sure how muxch-it felt heavy though
next time ill try and get a video-i know they film stuff all the time
Awesome I would love to see.
There is a tractor tire up at a local HS baseball field and I flip it every Saturday. I will take a vid of it next time.
-
mon
6:30 am 30 minute run outside
mon afternoon
upper body
incline dumbell press/ incline bench reverse crunch/ pullups/ spiderman walks
60 x 10/ 15 reverse crunches/ 20 pullups/ 15 spidermans
go right into
80 x 10/ 15 reverse crunches/ 15 pullups/ 15 spidermans
go risght into
90 x 10/ 15 reverse crunches/ 15 pullups/ 15 spidermans
cable crossover/dumbell pullovers/ walking dumbell press/ dumbell burpee into curl and press
/ 80 x 15 crossover/ 60 x 15 pullovers/ 30lbs x 30 steps/ 30lbs x 10 burpee curl press
go right into
/ 80 x 15 crossover/ 80x15 pullovers/ 30lbs x 30 steps/ 30lbs x 10 bur curl press
go right into
/ 80 x 15 crossover/90 x 15 pullovers/ 30lbs x 30 steps/ 30lbs x 10 bur curl press
side lateral/ superplank/ dips/ trx rows
3 sets of:20 x 15/ 15 supers/ 15 dips/ 15 trx
cable rear delts/ pushups
3 sets of 15 x 15/ 25 pushups
high carb day
-
yea Im still not ready to run outside albeit I did a 5k in the downpour last month
i ran in the rain once-never again lol
devon-that sounds pretty cool
-
oh shit, NW83 is gay. hahahahahah What a sick fuck, trolling the gay board. First NW83 outed and now JT.
http://www.getbig.com/boards/index.php?topic=328025.0
oh mercy i hope u are diff people harassing me and not the same person using many gimmicks
dreadlord have u returned my little roach
-
tuesday
rest day
same diet
-
wed 5am
20 minutes of sprints on the track outside
wed evening
1 hour trx training
same diet
-
thursday
rest day
same diet
-
How much more weight & Fat do you want to lose NAtty?
Are you going to Tempts this summer?
-
How much more weight & Fat do you want to lose NAtty?
Are you going to Tempts this summer?
i dont want to lose any more weight or fat......i just want to keep my abs and stay ripped and veiny
what is tempts??
friday:
5am
25 mins sprints on trackoutside
evening:
calves and arms
seated calf
45 x 12
45 x 12
90 x 12
115 x 12
115 x 12 drop to 90 x 12 drop to 45 x 12
leg press calf
2 pps x 15
3 pps 15
3 pps x 15
3 pps x15
alt dumbell curls
30 x 10
35 x 10
40 x 10
40 x 10
barbell curls
65 x 10
85 x 8
85 x 8
85 x 8
skullcrushers
4 sets of 75 x 10
decline close grip bench
135 x 10
185 x 6
185 x 5
185 x 5
machine pushdowns superset machine curls
3 sets of 15 ss 3 x 15
same diet
-
Sat
legs
power squat machine
3 plates per side x 10
3 plates+35 per side x 10
4 plates per side x 6
4 plates per side x 6
glute ham raises...unassisted
5 sets of 5...bodyweight
walking lunges
+40s in each hand x 20
+40s in each hand x 20
bodyweight x 100
seated leg curls
120 x 10
120 x 10
120 x 10
120 x 10
same diet
-
sunday
rest day-legs are sore from yesterday
same diet
so this is how ive been eating every day for a while now
workout w weights days:
6 omega eggs w spinnach
8 oz turkey green beans 7 brazil nuts
8 oz turkey green beans handful pecans
pre workout-8 oz turkey 1 cup brown rice pasta w honeydew melons or 12 egg whites w cup oats w berries
post workout-8 oz turkey 1 cup brown rice pasta w honey dew melon
8 oz salmon w spinnach or broccoli handful pumpkin seeds
40g milk egg pro powder or whey w tbsp mac oil or 2 tbsp almond butter or 6 omega eggs w spinnach
cardio or off days
6 omega eggs w spinnach
8 oz turkey green beans 7 brazil nuts
8 oz turkey green beans handful pecans
8 oz turkey green beans handful hazlenuts
8 oz salmon or sardines w spinnach handful pumpkin seeds
40g milk egg pro powder or whey tbsp mac oil or 2tbsp almond butter or 6 omega eggs w spinnach
1 day a week is high carb day w little fat as possible
-
monday
chest back
wide pullups superset low incline dumbell press
20 pullups ss 60 x 10
20 pullups ss 80 x 10
hammer pullups superset low incline dumbell press
20 pullups ss 90 x 10
20 pullups ss 90 x 10
seated cable rows superset flat dumbell press
160 x 12 ss 80 x 10
160 x 12 ss 80 x 10
160 x 12 ss 80 x 10
trx rows superset trx chest press
15 ss 15
15 ss 15
trx 1 legged rows superset trx incline press
8 per leg ss 12
8 per leg ss 12
cardio:
30 seconds fast jump rope/30 seconds fast burpees
30 seconds slow jog in place
REPEAT 6 TIMES^^^^
1 minute fast jump rope/30 seconds slow jog in place
REPEAT 6 TIMES^^^^^
ABS
hanging wipers
2 x 20 per side
incline bench reverse crunch
2 x 20
ball crunches
2 x 20
SAME DIET
-
Gene one of these days we should train together, cuz waiting for calvin to get off his ass to make it happen, my daughter will graduate high school and she is just now starting kindergarten in sept..lol
-
Gene one of these days we should train together, cuz waiting for calvin to get off his ass to make it happen, my daughter will graduate high school and she is just now starting kindergarten in sept..lol
we can train together any time...either come down to my neck of the woods or ill go up to golds...i would prefer u come down because im worried about my car on long drives
-
that is fine because I have a brand new ride Gene
-
that is fine because I have a brand new ride Gene
u pick a day and i will be there
-
u pick a day and i will be there
fridays and saturdays are best for me Gene, what part of CT do you train at
-
fridays and saturdays are best for me Gene, what part of CT do you train at
i train on the border of greenwich/stamford...so thats exit 6 off I95 :o...
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i train on the border of greenwich/stamford...so thats exit 6 off I95 :o...
jesus mary and giuseppe...I guess Saturday cuz Ill be stuck on 195 north when if I did that on Friday lol
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jesus mary and giuseppe...I guess Saturday cuz Ill be stuck on 195 north when if I did that on Friday lol
ok...saturdays work...but not this week...we will figure it out
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ok...saturdays work...but not this week...we will figure it out
yea this saturday no good, but next saturday may work
-
yea this saturday no good, but next saturday may work
it may work for me...ill know by tommorow
-
Tempts = Temptations it is (was) a club at the Jerze Shore.
How old are you natty?
-
tuesday
630 am
25 mins hiit on treadmill
same diet
Tempts = Temptations it is (was) a club at the Jerze Shore.
How old are you natty?
ah-ok-im 26
-
wednesday
1 hour trx full body training in the evening
same diet
-
thursday
full body
burpee into box jump/plyo pushups/plyo bench dips/reverse lunge giant rope chops/side lunge rope chops/lying superman rope chops
15/ 15/ 10/ 20/ 20/ 1 minute
^^^^^^^^^^^^^^^REPEAT 3 MORE TIMES
single leg burpees into single leg lateral box jump/ pullups/ 1 arm dumbell snatches/ kettlebell russian twists
10 per leg/ 20/ 10 snatches w 55lbs/ 30 seconds w 40lbs
^^^^^^^^^^^^^REPEAT 3 MORE TIMES
bench press/ kettlebell cleans
135 x 50(had to rack a few times)/ 40lbs x 12 reps
^^^^^^^^REPEAT 2 MORE TIMES
SAME DIET
-
ughhhhhh hate burpees...nice training day gene
-
ughhhhhh hate burpees...nice training day gene
i love em :o
thank u
-
friday
530 am...25 minutes of sprint work on the track outside
friday afternoon
delts and arms
giant set:
trx Y/I flies superset dumbell front raise superset dumbell side raise superset barbell shrugs
12 trx ss 25 x 12 ss 25 x 12 ss 135 x 12
12 trx ss 30 x 12 ss 30 x 12 ss 225 x 12
12 trx ss 35 x 12 ss 35 x12 ss 315 x 12
12 trx ss 35 x 12 ss 35 x 12 ss 405 x 12
dumbell curls superset vbar pushdowns
30 x 10 ss 80 x 15
35 x 10 ss 100 x 15
40 x 10 ss stack x 15
bench dips
2 plates in lap x 15
3 plates in lap x 15
3 plates in lap x 10 drop to 2 plates x 10 drop to 1 plate x 10 drop to bodyweight x 20
machine curls
140 x 6
140 x 6
140 x 6 drop to 100 x 7 drop to 70 x 7 drop to 40 x 10
rope hammer curls superset cable wrist curls superset cable reverse wrist curls
4 x 10 ss 4 x 10 ss 4 x 10
same diet!!
-
Gene whats a burpee ?
You must be pretty lean now ?
-
NATTY,
Do you carb up at least once a week?
Also thats one serious training schedule, you should do a show!
-
sat-legs and calves
seated calf raise
6 sets of 6, drop set on last set
power squat machine
3 plates per side x 6
4 plates per side x 6
4 plates+35 per side x 6
4 plates+35 per side x 6
single leg press
2 plates per side x 6 per leg
3 plates per side x 6 per leg
3 plates per side x 6 per leg
3 plates per side x 6 per leg
seated leg curls
130 x 6
130 x 6
130 x 6
130 x 6
single leg romanian deadlifts
20lbs x 6 per leg
30 lbs x 6 per leg
35lbs x 6 per leg
35lbs x 6 per leg
rotary calf press
6 sets of 12, drop set on last set
cardio:
25 mins total
30 secs jumping jacks, 30 secs burpees, 30 sec jog in place...REPEATED 4 TIMES
30 secs burpees, 30 secs jumping jacks, 30 sec jog in place...REPEATED 4 TIMES
30 secs box jumps, 30 secs jumping jacks, 30 sec jog in place...REPEATED 5 TIMES
DIET CHANGES
no more post workout carbs...only carbs i take in our pre workout...around 60-70g carbs
havent had a cheat meal for about 2 weeks...i feel good ???
Gene whats a burpee ?
You must be pretty lean now ?
burpee is where u squat down, kick your feet out behind you like in a pushup, then reverse the motion and stand up
yes im very very lean...around 5-6%bodyfat
-
NATTY,
Do you carb up at least once a week?
Also thats one serious training schedule, you should do a show!
i should but for some reason i havent had the urge to cheat or carb up for about 2 weeks ???...well see how long it lasts
i was thinking of doing a show in summer time!
-
sunday
rest day
was gonna do cardio but then i realized ive worked out 6 days in a row...my legs and calves and real sore
i may have my cheat meal tonight...
-
yes im very very lean...around 5-6%bodyfat
Pics Gene? PM them if you want.
-
Pics Gene? PM them if you want.
ill just have clavin see them next week and take pics
-
monday
630 am...20 minutes of jump rope
monday afternoon-back and abs
wide pullups
4 sets of 20
deadlifts
315 x 5
365 x 5
365 x 5
365 x 5
seated cable rows
180 x 8
200 x 8
200 x 8
200 x 8
underhand pulldowns
160 x 12
180 x 12
180 x 12
180 x 12
dumbell pullovers superset stiff arm pushdowns
80 x 15 ss 40 x 15
85 x 15 ss 40 x 15
85 x 15 ss 40 x 15
abs
bench knee up superset ball crunches superset med ball russ twists
3 x 20 ss 3 x 20 ss 3 x20
same diet
-
tuesday
630 am...25 minute run outside...lots of hills :P
tuesday evening
chest and calves
flat barbell press
135 x 10
185 x 5
225 x 5
225 x 5
incline barbell press
135 x 10
155 x 5
180 x 5
180 x 5
decline barbell press
135 x 10
185 x 5
185 x 5
calves
seated calf
45lbs x 12
90lbs x 12
115 x 12
135 x 12
135 x 12
same diet
i dont usually do barbell pressing for chest...i prefer dumbells and machines...i just seem to feel it more in my shoulders...even if i go light and slow
-
Pretty good strength Natty. What is yoru current ht/wt?
-
Pretty good strength Natty. What is yoru current ht/wt?
im about 173!!! :o very light but i feel great
wednesday afternoon-25 minute run outside
thursday
today
legs and calves!
single leg press superset walking kettlebell lunges
1 plate per side x 20 per leg ss 40lbs x 30 lunges
2 plates per side x 20 per leg ss 50lbs x 30 lunges
3 plates per side x 20 per leg into both legs x 30 ss 50lbs x 30 lunges
rock bottom smith machine squats superset TRX hamstring curls
225 x 15 ss 15 trx
225 x 15 ss 15 trx
225 x 15 ss 15 trx
stiff leg deads superset sled pushes
185 x 15 ss 270lbs x 4 laps
185 x 15 ss 270lbs x 4 laps
185 x 15 ss 270lbs x 4 laps
leg press calves
330 x 25
330 x 25
330 x 25
same diet
-
friday
shoulders arms cardio
standing dumbell press
65 x 12
65 x 12
65 x 12
machine single arm side laterals
130 x 12 per arm
135 x 12 per arm
140 x 12 per arm
cable face pulls
50 x 15
70 x 15
90 x 15
dips
bodyweight x 6
+45lbs x 6
+90lbs x 6
+90lbs x 6
rope pushdowns
40 x 12
70 x12
100 x 12
machine curls
130 x 12
150 x 8
170 x 6
170 x 6
cable 1 arm high curls
20 x 15
30 x 15
30 x 15
cable wrist curls ss cable reverse wrist curls
5 x 15 ss 5 x 15
cardio:
30 secs fast jump rope/ 30 secs burpees/30 secs slow jog in place
^^^^^^^^^repeat 4 times
1 minute fast jump rope/ 30 secs slow jog in place
^^^^^^^^^^^^^^^^^repeat 4 times
30 secs box jumps/30 secs jump rope/30 secs slow jog in place
^^^^^^repeat 4 times
same diet except i had a plain greek yogurt w brazil nuts for a snack!!
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sat
rest day
diet
6 omega eggs w spinnach
8 oz turkey green bean 7 brazil nuts
8 oz turk green bean handful hazlenuts
3 cans sardines w spinnach handful pumpkin seeds
5 omega eggs w 4oz turkey w spinnach
40g milk n egg pro powder 2tbsp almond butter
-
can you post a before and after pic? I just started reading your journal. You give me some inspiration. I start monday...again. ::) Hopefully since school is almost out I can really get serious again. good work gene.
-
sunday 7am...25 minute hard run outside
sunday afternoon
chest tris calves abs
incline hammer strength press
2 plates+ 25 per side x 10
2 plates+35 per side x 10
3 plates per side x 10
incline dumbell flies
50s x 15
70s x 15
75s x 15
hammer strength flat press superset pushups hands on stabilty ball
2 plates+35 per side x 10 ss 12 ball pushups
2 plates+35 per side x 10 ss 12 ball pushups
2 plates +35 per side x 10 ss 12 ball pushups
dumbell skullcrushers
25 x 12
30 x 8
30 x 6
vbar pushdowns
80 x 12
100 x 10
130 x 8 drop to 90 x 7 drop to 40 x 10
calves
seated calf superset bodyweight calf raises off stairs
45 x 12 ss 12 bw
90 x 12 ss 12 bw
115 x 12 ss 12 bw
125 x 12 ss 12 bw
165 x 10 sec hold at top...drop to 135 x 10 sec hold at top drop to 90 x 25 reps ss 50 bw calf raises
abs
bench knee ups superset overhead med ball choppers superset med ball russ twist
3sets of 15 ss 15 ss 15
cheat day
i had 4 slices of pizza and an apple w almond butter on it
can you post a before and after pic? I just started reading your journal. You give me some inspiration. I start monday...again. ::) Hopefully since school is almost out I can really get serious again. good work gene.
thank u and good luck!
ill see what i can do
-
monday
back bis
pullups
5 sets of 15
corner tbar rows
2 plates x 15
3 plates x 12
4 plates x 10
4 plates x 10
dumbell pullovers superset stiff arm pulldowns w rope
90 x 12 ss 50 x12
90 x 12 ss 50 x 12
hammer chins superset hypers
15 ss +25lbs x 12
15 ss +25lbs x 12
15 ss +25lbs x 12
dumbell shrugs
60 x 15
80 x 15
90 x 20
90 x 20
90 x 20
bis:
cable curls
60 x 12
80 x 8
90 x 6
dumbell conc curls
20 x 15
25 x 10
25 x 10
cable wrist curls ss cable reverse wrist curls
5 x 15 ss 5 x15
same diet
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Natty, those are all very hi- rep workouts.
When do you plan do work in the 4-6 rep range?
Also I gave you a motivation in my quote under my name. Tell me what you think!
-
tuesday
6 am
25 min hard run outside-lots of hills-sprinted up them
same diet!
Natty, those are all very hi- rep workouts.
When do you plan do work in the 4-6 rep range?
Also I gave you a motivation in my quote under my name. Tell me what you think!
ive been in the mood for high rep lately...usually in my bodybuilding type workouts ill lift in the low rep range
that is quite the quote-if nattywonder tried it he would be crushed under four plates!! but thank u!
-
wednesday
took a rest day, but did some bodyweight and machine heavy calf raises throughout the day
same diet-except for 1 meal instead on turkey i had a really good grilled chicken salad w spinnach and advocdoe at a diner.
-
Natty, those are all very hi- rep workouts.
When do you plan do work in the 4-6 rep range?
Also I gave you a motivation in my quote under my name. Tell me what you think!
When he works out with me ;) :D
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When he works out with me ;) :D
Gene blows Calvin away when they train
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thursday
full body
warm up
bench press/ rope chops w squat, reverse lunge combo/walking lunges
3 sets of 115 x 20/ 20 rope combos/ 20 lunges
circuit 1
burpee pushup into lateral bench jump/ med ball slams and rope slams/ dumbell renegade rows/ med ball russian twists
8 per side(16 total)/ 5 slams w/ 30lb ball and 5 rope slams repeated 4 times/ 30lbs x 10 per arm/ 15 russ twists w/ 30lb ball
^^^^^^^^^^^^^repeated 2 more times
circuit 2
high 30lb med ball slam against wall into a box jump and catch the ball when u jump on the box/ speed band rows/ sled pushes/ val slide mountain climber
10 throw and jump catch combo/ 40 speed rows/ 6 rounds of heavy sled pushes/ 30 secs val slide mnt climbers
^^^^^^^^^^^^^^repeated 2 more times
circuit 3
115 lbs barbell
15 deadlifts/ 15 cleans/ 15 push presses/ 15 pullups
same diet!!
6 omega eggs w 4 oz turkey w spinnach
1 cup oats w 2 scoop pro powder, cup berries, 1 apple pre workout
8 oz turkey w broccoli handful walnuts
8 oz turkey w spinnach w brazil nuts and hazlenuts
8 oz turkey green beans handful walnuts
8 oz salmon w broccoli handful pumpkin seeds
When he works out with me ;) :D
yes sir
newmom-nah-cal is very strong...stronger than me on most...but on some i keep up with him :o
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newmom-nah-cal is very strong...stronger than me on most...but on some i keep up with him :o
I'm hoping to catch up to you guys when I start working out next week.
You're my inspiration Gene. 8) (and clavin too, a little bit)
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I'm hoping to catch up to you guys when I start working out next week.
You're my inspiration Gene. 8) (and clavin too, a little bit)
calvin wont be working out next week, he will still be recovering :o
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I'm hoping to catch up to you guys when I start working out next week.
You're my inspiration Gene. 8) (and clavin too, a little bit)
no inspiration here chaos..im just a dude who wants to be buff and pass his fire test
-
Natty,
Do u think you will ever use cashews for your fat source?
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no inspiration here chaos..im just a dude who wants to be buff and pass his fire test
When do you test?
-
Natty,
Do u think you will ever use cashews for your fat source?
i want to again-i may get them next week-my skin has been clear lately eating the other nuts so we will see
-
When do you test?
my test is wednesday-and the written test is in the summer
the physical test is:
3 mins on stairmaster-50 steps per min wearing a 75lb weighted vest and you cant hold onto the railings
then u have just a 50lb vest on and u do a hose carry and pull, a farmers walk with hand held saws, a ladder raise and lower, a 165lb dummy drag, sledgehammer slam against wall, pike pole on ceiling-push and pull, and a dark maze...gotta do it in 10:20 or less
-
friday
7 am
3 mile run on track outside...followed by 8 sprints
i think im gonna do chest and tris tonight
-
thursday
full body
warm up
bench press/ rope chops w squat, reverse lunge combo/walking lunges
3 sets of 115 x 20/ 20 rope combos/ 20 lunges
circuit 1
burpee pushup into lateral bench jump/ med ball slams and rope slams/ dumbell renegade rows/ med ball russian twists
8 per side(16 total)/ 5 slams w/ 30lb ball and 5 rope slams repeated 4 times/ 30lbs x 10 per arm/ 15 russ twists w/ 30lb ball
^^^^^^^^^^^^^repeated 2 more times
circuit 2
high 30lb med ball slam against wall into a box jump and catch the ball when u jump on the box/ speed band rows/ sled pushes/ val slide mountain climber
10 throw and jump catch combo/ 40 speed rows/ 6 rounds of heavy sled pushes/ 30 secs val slide mnt climbers
^^^^^^^^^^^^^^repeated 2 more times
circuit 3
115 lbs barbell
15 deadlifts/ 15 cleans/ 15 push presses/ 15 pullups
same diet!!
6 omega eggs w 4 oz turkey w spinnach
1 cup oats w 2 scoop pro powder, cup berries, 1 apple pre workout
8 oz turkey w broccoli handful walnuts
8 oz turkey w spinnach w brazil nuts and hazlenuts
8 oz turkey green beans handful walnuts
8 oz salmon w broccoli handful pumpkin seeds
yes sir
newmom-nah-cal is very strong...stronger than me on most...but on some i keep up with him :o
You kicked my ass last time we did those half rack deads!
-
You kicked my ass last time we did those half rack deads!
:o
-
a 165lb dummy drag,
Try not to hurt Clavin, Gene!
-
and a dark maze...
Gene, have you practiced this at all? I've heard that this can mess some people up when they haven't practiced it.
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Gene, have you practiced this at all? I've heard that this can mess some people up when they haven't practiced it.
yeah ive been practing every thing...but youre right the maze can be tricky
lol stella at you other post
-
Nothing but love for teh Clavetwink ;D
You'll do great on the test Gene :)
-
Gene, they are taking names for Mr. Getbig 4 contest. You should give it a shot. Not bad money for the winner.
-
Gene, wishing you all the best on your upcoming test. We gotta train soon kiddo
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Gene, wishing you all the best on your upcoming test. We gotta train soon kiddo
I thought all you did was cardio.
-
I thought all you did was cardio.
that is true, but its time to do light weights high rep..starting june 1st..arnt ya proud of me lol
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that is true, but its time to do light weights high rep..starting june 1st..arnt ya proud of me lol
not really.
:D
-
thank u guys
friday
7 am 3 miles on the track and then 8 sprints
friday evening
chest tris abs calves
incline cable flies
30 x 12
40 x 12
50 x 12
low incline dumbell press
80 x 6
95 x 6
95 x 6
flat dumbell press
80 x 6
80 x 6
80 x 6
pushups w/ hands on 2 med balls, feet on stabilty ball superset upward cable crossovers
12 incline med pushups ss 25 x 12
12 incline med pushups ss 25 x 12
12 incline med pushups ss 25 x 12
tris:
overhead dumbell extensions
80 x 10
80 x 10
80 x 10
single arm pushdowns
25 x 8
25 x 9
25 x 8 drop to 15 x 8
abs
reverse crunch
2 x 25
stabilty ball crunch
2 x 25
standing russian twist w/ plate
+45lbs x 25
+45lbs x 25
calves
stairway calf raises
1st step x 1
2nd step x 2
3rd step x 3
4th step x 4
5th step x 5
all the way up to 20 steps x 20
same diet!!!
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thank u guys
friday
7 am 3 miles on the track and then 8 sprints
friday evening
chest tris abs calves
incline cable flies
30 x 12
40 x 12
50 x 12
low incline dumbell press
80 x 6
95 x 6
95 x 6
flat dumbell press
80 x 6
80 x 6
80 x 6
pushups w/ hands on 2 med balls, feet on stabilty ball superset upward cable crossovers
12 incline med pushups ss 25 x 12
12 incline med pushups ss 25 x 12
12 incline med pushups ss 25 x 12
tris:
overhead dumbell extensions
80 x 10
80 x 10
80 x 10
single arm pushdowns
25 x 8
25 x 9
25 x 8 drop to 15 x 8
abs
reverse crunch
2 x 25
stabilty ball crunch
2 x 25
standing russian twist w/ plate
+45lbs x 25
+45lbs x 25
calves
stairway calf raises
1st step x 1
2nd step x 2
3rd step x 3
4th step x 4
5th step x 5
all the way up to 20 steps x 20
same diet!!!
Good heavens NAtty! You are a machine!
How do you practice the Dark Maze ?
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Good heavens NAtty! You are a machine!
How do you practice the Dark Maze ?
no machine here-more like a broken down appliance
theyve had orientations to try everything out
saturday
took a rest day
diet was the same
-
Do you take ZMA before bed? It will raise your natural anabolic hormone levels , improve sleep quality and aid in recovery.
-
sunday
7 am
did a 3 mile run on the track outside
gonna do back delts bis calves later today
Do you take ZMA before bed? It will raise your natural anabolic hormone levels , improve sleep quality and aid in recovery.
i dont take zma, but before bed i do take: an estrogen cortisol reduction supp, and universal animal pm-which is a great recovery sleep supp thats been working amazing for me
-
sunday
7 am
did a 3 mile run on the track outside
gonna do back delts bis calves later today
sunday afternoon
back delts bis abs
wide pullups superset hammer strength shoulder press
12 pullups ss 1 plate per side x 10
12 pullups ss 1 plate+25 per side x 10
12 pullups ss 2 plates per side x 10
12 pullups ss 2 plates +35 per side x 7
hammer strength shrugs superset 1 arm db rows
2 plates per side x 12 ss 80 x 8
3 plates per side x 12 ss 100 x 8
4 plates per side x 12 ss 105 x8
5 plates per side x 12 ss 105 x 8
smith machine upright rows
95 x 10
115 x 10
135 x10
95 x 20
vbar pulldowns
140 x 10
170 x 8
200 x 6
incline dumbell curls
30 x 12
35 x 8
40 x 6
barbell concentration curls
50 x 10
60 x 10
60 x 10 drop to 50 x 10
cable wrist curls...3 x 15
cable reverse wrist curls...3 x 15
bench knee ups 2 x 20
med ball russ twist 2 x 20
plank...1 x 2 min
ive been having issues w forearm flexor pain on my right arm for the past 4 months...i think its bi tendnitis so i cant go heavy with rowing moves which irritates me
same diet!
-
monday evening
i did 20 mins hiit on treadmill...taking tomm off to rest up for the fire test wed
same diet
-
i took tuesday off to rst up for today...had a sports massage because my legs and back were very tight and sore...i feel loosy goosy now
same diet except i had some extra pistachios in the evening because i was really hungry
6 omega eggs w spinnach
2 scoop pro powder tbsp mac oil
8 oz turkey green beans handful walnuts
8 oz turk green beans handful almonds
handful pistachios!
2 can sardines green beans handful pumpkin seeds
40g whey tbsp mac oil
wed
gonna go take the fire test in a few hours
diet:
40g protein powder, 1tbsp mac oil
6 omega eggs w 4oz turkey w spinnach
before test:1 cup oats w 2 scoop pro powder w some berries
8 oz turkey green beans handful walnuts/pecans
2 cans sardines w green beans handful pumpkin seeds
8 oz turkey green beans 2tbsp almond butter
gonna hopefully do some sprints tonight!!
-
passed the test
only thing that gave me trouble was the overhead pike push because it was so high above my head...if i were taller it would have been easier
after work this evening i did 20 mins of hiit cardio on treadmill and some ab work after
hanging wipers superset stabilty ball crunch superset stabilty ball jacknives
1 x 15 per side ss 1 x 15 ss 1 x 15
full body foot hand touch body propellers superset stabilty ball crunch superset stabilty ball foot touches
1 x 12 ss 1 x12 ss 1x12
-
passed the test
Congrats Gene
-
Congrats Gene
lordy news travels fast around here
thank u :)
-
lordy news travels fast around here
thank u :)
Congrats!!!!!!!!!!!
-
thursday
full body
weather was nice here on the east coast...so this workout was done outside 8)
circuit 1
Kettlebell 2 hand swings/ high jumps onto large tire/ tire flips/ rotating plyo pushups on edge of tire/ dips on edge of tire/ med ball slams
70lbs x 40 secs/ 10 tire jumps/ 10 tire flips/ twice around tire w plyo pushups-20 reps/ 25 dips/ 20 med ball slams w/ 30lb ball
^^^^^^^^^^^^^^REPEATED 2 MORE TIMES..NO REST IN BETWEEN EXERCISES...10 SECS REST IN BETWEEN WHOLE CIRCUIT
circuit 2
med ball throw across parking lot, sprint to ball each time/ heavy band flies/ heavy band rows/ heavy band side choppers/ kettlebell hammer curl/ parking lot sprints
30lb ball 10 throws/ 25 band flies/ 25 band rows/ 15 band choppers/ 70lb kettlebell hammer curl x 10 reps/ 1 full sprint
^^^^^^^^^^^^^^^REPEATED 2 MORE TIMES...NO REST IN BETWEEN EXERCISES...10 SECS REST IN BETWEEN WHOLE CIRCUIT
circuit 3
sandbag burpees w overhead press/ rope rows on a tree/ heavy band archers/ stationary low tire pushes/ med ball superplank/ med ball v up passes
50lbs x 15 reps/ 20 tree rows/ 15 archers/ 30 tire pushes/ 10 med ball superplank/ 10 med ball v ups
^^^^^^^^^^^^^^REPEATED 2 MORE TIMES...NO REST BETWEEN EXERCISES...10 SECS REST IN BETWEEN WHOLE CIRCUIT
same diet!!!
havent had a cheat meal in weeks!!!!!!!!!!!!!!!!!!!!!!!!!
6 omega eggs w spinnach
2 scoop pro powder cup oats w berries
40g whey handful lamonds
8 oz turkey green beans handful pecans
8 oz turkey green beans handful walnuts brazil nuts
2 can herring w spinnach hnadful pumpkin seeds
Congrats!!!!!!!!!!!
thank u!!
-
friday
5:20 am...25 mins hiit cardio at the gym
friday evening
delts and arms
had a really good workout...first time having no forearm pain during biceps in a long time
hammer strength shoulder press
2 plates per side x 10
2 plates +25 per side x 6
2 plates +25 per side x 6
leaning 1 arm dumbell side raise
30 x 12 per arm
35 x 10 per arm
40 x 8 per arm
45 x 6 per arm
cable 1 arm across body lateral
40 x 15 per arm
40 x 15 per arm
60 x 8 per arm
smith machine upright row superset reverse pec deck
135 x 8 ss 50 x 15
135 x 8 ss 70 x 15
135 x 8 ss 70 x 15
vbar pushdowns superset chins
70 x 15 ss 10 chins
100 x 12 ss 10 chins
120 x 12 ss 10 chins
130 x 12 ss 10 chins
1 arm dumbell preachers superset dumbell skullcrushers lying on floor
30 x 10 ss 30 x 10
35 x 10 ss 30 x 10
40 x 10 ss 30 x 10
i think i could have gone hevaier on curls but i didnt want to risk my bicep hurting again...form was very slow and controlled
cable incline curls superset overhead rope extensions
30 x 10 per arm ss 80 x 12
40 x 10 per arm ss 90 x 10
40 x 10 per arm ss 90 x 8
rope hammer curls
4 sets of 15, 12, 10, 8 reps
cable wrist curls
2 x 30
cable reverse wrist curls
2 x 30
same diet
still no cheat meal!!!!!
-
saturday
was in new york all day on wall street for a work related seminar
i got to see the new york stock exchange building
brought my meals with me, but wondered if i wanted to cheat...but i did not...im not sure if i will cheat tommorow when im back in new york...its been a few weeks since my last cheat meal of a few pizza slices
diet today
6 omega eggs w spinnach
2 scoop pro powder tbsp mac oil
8 oz turkey green beans handful almonds
8 oz turkey green beans handful walnuts pecans
8 oz turkey w spinnach handful walnuts and 4 brazil nuts
2 can herring w green beans handful pumpkin seeds
-
sunday
5am -40 min run outside
then back to nyc
6 omega eggs w spinnach
1 piece juniors blueberry cheesecake
2 scoop pro powder tbsp mac oil
1 soft pretzel
8 oz turk green bean handful almonds
1 soft pretzel
2 scoop pro powder tbsp mac oil
1 piece juniors blueberry cheesecake
2 slice of two boots pizza
8 oz turk green bean handful walnuts pecans
2 can herring w green bean handful pumpkin seeds
monday
today
back chest calves cardio
flat db press superset vbar pulldowns
80 x 8 ss 130 x 8
90 x 8 ss 150 x 8
95 x 8 ss 180 x 8
95 x 8 ss 180 x 8
incline bb press superset pullups
135 x 8 ss 12 pullups
185 x 8 ss 12 pullups
185 x 8 ss 12 pullups
185 x 8 ss 12 pullups
seated rope rows superset pushups hands on ball feet on bench
140 x 8 ss 12 ball pushups
170 x 8 ss 12 ball pushups
180 x 8 ss 12 ball pushups
180 x 8 ss 20 ball pushups
bent over bb rows superset bosu ball pushups
135 x 10 ss 25 bosu
135 x 10 ss 25 bosu
135 x 10 ss 25 bosu
135 x 10 ss 25 bosu
bb rows were only 135 but im really working on perfect slow form....starting light and slowly preogressing over time...i really felt them this time
dumbell pullover superset stiff arm rope pulldowns superset hypers
95 x 15 ss 80 x 15 ss 15 hypers
95 x 15 ss 80 x 15 ss 15 hypers
95 x 15 ss 80 x 15 ss 15 hypers
calves
leg press calf
90lbs per side
5 x 25 reps
cardio
25 mins of jumprope and giant rope chops and slams
same diet
-
Natty Wonder,
I know you do tire flip and sledge hammer work in yrou training.
What other stuff do you do similar to him?
http://www.youtube.com/user/DAVISTRAINING#p/u/10/Tk-0MET6pUw (http://www.youtube.com/user/DAVISTRAINING#p/u/10/Tk-0MET6pUw)
-
tuesday
cardio
6:30 am...30 minute hard run through the streets
same diet
6 omega eggs w spinnach
8 oz turk green beans handful walnuts
8 oz turk green beans handful almonds
8 oz turk green beans handful walnuts pecans
2 scoop pro powder tbsp mac oil
2 can herring w spinnach handful pumpkin seeds
2 scoop pro powder 2tbsp natty pb
Natty Wonder,
I know you do tire flip and sledge hammer work in yrou training.
What other stuff do you do similar to him?
http://www.youtube.com/user/DAVISTRAINING#p/u/10/Tk-0MET6pUw (http://www.youtube.com/user/DAVISTRAINING#p/u/10/Tk-0MET6pUw)
thanks for the link
i do a lot of similar training as him!
-
wednesday
5:20 am...20 mins hiit cardio on treadmill at the gym
wednesday evening
delts arms
cable wide upright rows superset rope face pulls
20 x 12 ss 30 x 12
30 x 12 ss 40 x 12
40 x 12 ss 40 x 12
40 x 12 ss 40 x 12
seated dumbell overhead press
65 x10
70 x 10
70 x 10
leaning 1 arm db lateral superset cable across body lateral
45 x 7 ss 50 x 12
50 x 7 ss 50 x 12
dumbell shrugs
80 x 10
95 x 10
95 x 10
alt dumbell curls superset barbell concentration curls
40 x 10 ss 60 x12
40 x 8 ss 60 x12
40 x 6 ss 60 x 12
dips superset vbar pushdowns
15 dips ss 80 x12
15 dips ss 100 x 12
15 dips ss 130 x12
cable wrist curls
4 x 15, 12, 10, 8
cable reverse wrist curls
4 x 15, 12 10 8
same diet!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
-
Thursday
legs
power squat machine
1 plate per side x 10
2 pps x 10
3 pps x 8
4 pps x 6
5 pps x 5
seated calf
1 plate x 6
2 plate x 6
3 plate x 6
3 plate x 6
3 plate x 6 drop to 2 plate x 6 drop to 1 plate x 6
split squats
135 x 8 per leg
135 x 12 per leg
135 x 15 per leg
135 x 20 per leg
stiff leg deads
135 x 12
135 x 12
135 x 12
135 x 12
seated leg curls
90 x 10
90 x 10
90 x 10
90 x 10
THIS WORKOUT WAS HORRIBLE...I HAD NO MOTIVATION AT ALL AND WANTED TO LEAVE THE GYM AFTER 5 MINS...I WAS SO PISSED ABOUT HAVING A BAD WORKOUT I DECIDED TO WAKE UP THE NEXT MORNING BEFORE WORK AND DO LEG AGAIN...LOOKING BACK ON MY LOG I SHOULD HAVE TAKEN THURSDAY OFF LIKE I USUALLY DO
SAME DIET^^^^^^^^^^^^^^^^^^^^^
FRIDAY
LEGS AND CORE
WOKE UP AT 4AM TO HAVE MY BREAKFAST THEN GOT TO THE GYM BY 5AM...HAD A GREAT WORKOUT...SO I WAS HAPPY
POWER SQUAT MACHINE
1 plate per side x 10
2 pps x 10
3 pps x 8
4 pps x 8
5 pps x 8 drop to 4pps x 8 drop to 3 pps x 6 drop to 2 pps x 5 drop to 1 pps x 12
walking lunges superset glute ham bridges superset box jumps superset du,mbell stiff leg deads
+30s x 30 lunges ss 15 ghb ss 15 box jumps ss 50s x 12
+35s x 25 lunges ss 15 ghb ss 15 box jumps ss 70s x 12
+40s x 40 lunges ss 15 ghb ss 15 box jumps ss 90s x 12
seated leg curls
140 x 10
140 x 10
120 x 20
core
lying reverse crunch superset med ball copper superset med ball russ twist
3 x 20 ss 3 x 20 ss 3 x20
same diet
saturday
today
7 am 30 mins on treadmill
10-12 incline 3.8 mph
legs are super sore today hence why no running
-
sat
30 mins cardio at 7am...10-12 incline 3.8 mph
diet
2 scoop pro powder tbsp mac oil
2 can herring w spinnach handful pumpkin seeds
1 slice juniors cheesecake
4 slices pizza
1 slice pizza
1 slice pizza
1 slice juniors cheesecake
1 slice carrot cake
sushi rolls
melon
2 scoop pro powder 2tbsp natty pb
-
What kind of pizza? Frozen? Delivered? From resturaunt?
-
What kind of pizza? Frozen? Delivered? From resturaunt?
i had pizza from lombardis in little italy, then 2 boots at grand central then rays pizza in little italy
________________
sunday
7 am
25 mins hiit cardio at the gym
abs
hanging knee raise
3 x 15
ball crunches
3 x 15
decline bench russ twists
3 x 15
-
i had pizza from lombardis in little italy, then 2 boots at grand central then rays pizza in little italy
________________
sunday
7 am
25 mins hiit cardio at the gym
abs
hanging knee raise
3 x 15
ball crunches
3 x 15
decline bench russ twists
3 x 15
diet today
2 scoop pro powder tbsp mac oil
6 omega eggs w spinnach
8 oz turkey green beans handful almonds
8 oz turkey green beans handful walnuts
2 can herring w spinnach handful pumpkin seeds
2 scoop pro powder 2tbsp natty pb
-
monday
7 am
25 mins hiit on treadmill at the gym
gonna do chest back and calves tonight
-
monday
7 am
25 mins hiit on treadmill at the gym
gonna do chest back and calves tonight
chest/back/calves
hammer strength incline superset wide pulldowns
1 plate per side x 10 ss 150 x 10
2 plates per side x 10 ss 180 x 10
3 plates per side x 10 ss 200 x 10
3 plates x per side x 10 ss 200 x 10
machine chest press superset chins
230 x 10 ss 10 chins
250 x 10 ss 10 chins
270 x 10 ss 10 chins
280 x 8 ss 10 chins
bent over barbell rows superset bosu ball pushups
135 x 8 ss 25 bosu
145 x 8 ss 25 bosu
145 x 8 ss 25 bosu
145 x 8 ss 25 bosu
i was very happy w the bb rows...reteaching myself the form has really paid off...now i do them bent over with my chest facing the floor and i really get a great squeeze each time...each week i plan to slowly add the weight-in the past i lifted with bad form on them
i was also happy my right forearm was pain free...and the bb rows didnt irritate it
calves
seated calf raise
5 x 30 reps
leg press calf superset calf raises on steps
5 sets of 30 ss 5 x 30
same diet
-
tuesday-rest day-same diet
wednesday-today
5:15 am...30 mins on stairmaster...level 10-16
wednesday afternoon
delts arms calves
side laterals superset diamond pushups on med ball superset trx bicep curls
15 x 20 ss 20 ball diamonds ss 15 trx curls
25 x 20 ss 25 ball diamonds ss 15 trx curls
30 x 15 ss 20 ball diamonds ss 15 trx curls
then went outside
50lb sand bag curl into overhead shoulder press on 1 shoulder, raise it over to other side overhead and repeat, superset med ball slams superset heavy band curls
12 switching sand bag presses ss 25 slams w/ 30lb ball superset 25 heavy band curls
^^^^^^^^^^^^^^REPEAT 2 MORE TIMES
explosive 50lb sand bag overhead throws superset heavy band shoulder presses superset dips on giant tire w/ feet on med ball
15 expl overhead throws superset 20 heavy band presses superset 25 tire dips on med ball
^^^^^^^^^^^^^^^REPEAT 2 MORE TIMES
back indoors
bodyweight swooping tricep extensions on smith machine bar superset leg press calf press superset palms forward dumbell curls
3 sets of: 12 swooping tri exts ss 32 leg press calf ss curls:30lbsx 15, 25lbs x 15 reps
same diet!!!!!!!!!!!!
-
wednesday
6:30 am 3 mile run on the track outdoors
no weights today-upper body is so sore from yesterday
diet
2 scoop pro powder tbsp mac oil
8 oz turkey w kale advocdo salad w walnuts from wholefoods market
8 oz turkey green beans handful pecans
8 oz turkey green beans handful brazil nuts almonds
2 can sardines w spinnach handful pumpkin seeds
6 omega eggs w spinnach
legs tommorow morning
-
friday
legs calves abs
barbell front squats
135 x 15
185 x 15
195 x 15
195 x 15
195 x 15
stabilty ball hamstring curls superset stiff leg deadlifts
15 curls ss 135 x 15
15 curls ss 225 x 15
15 curls ss 225 x 15
15 curls ss 225 x 15
dumbell step ups onto bench
+60s x 12 per leg
+60s x 12 per leg
+60s x 12 per leg
+60s x 12 per leg
smith machine calf raise
135 x 50
135 x 50
135 x 50
135 x 50
stairway calf raise
1st step 1 raise
2nd step 2 raises
3rd step 3 raises
etc etc
up to 24 steps 24 raises
wall sits
2 sets
3 minutes
3 minutes
abs
bench knee ups superset ab wheel rollouts
2 sets of 20 ss 2 sets of 20
standing russian twist w 45lb plate
2 sets of 20
diet
10 egg whites w 1 cup oats w berries, 1 apple
8 oz turkey green beans handful walnuts
8 oz turkey green beans handful walnuts
2 scoop pro powder tbsp mac oil
4 omega eggs w 5 whites w half advocdoe w spinnach
8 oz salmon w green beans handful pumpkin seeds
2 scoop pro powder 2tbsp natty pb
-
saturday
6 am
45 minute run outside
i may not cheat today on my diet- im not sure
-
saturday
6 am
45 minute run outside
i may not cheat today on my diet- im not sure
diet from sat
6 omega eggs w 5 whites w spinnach
8 oz turkey green beans handful pecans
8 oz turkey green beans handful walnuts
2 scoop pro powder tbsp mac oil
8 oz salmon w spinnach handful pumpkin seeds
6 omega eggs w 5 whites w veggies and spinnach
sunday
rest day
diet
5 omega eggs w 5 whites w spinnach
2 scoop pro powder tbsp mac oil
8 oz turkey w spinnach handful walnuts
1 slice cheesecake factory original cheesecake
1 reeses peanut butter cookie
1 slice cheesecake factory white chocolate raspberry cheesecake
1 reeses peanut butter cookie
2 sushi rolls
1 whole pizza from colony pizza
large order of cavetelli w sauce
1 apple
2 scoop pro powder 2tbsp natty pb
-
monday
7am
chest back calves
incline smith press ss pullups
135 x 10 ss 12 pullups
185 x 10 ss 12 pullups
225 x 10 ss 12 pullups
235 x 5 ss 12 pullups
235 x 5 ss 12 pullups
flat dumbell press ss bent over barbell rows
100 x 5 ss 135 x 10
95 x 6 ss 155 x 10
90 x 7 ss 155 x10
85 x 7 ss 155 x 10
incline dumbell flies superset seated rope rows
65 x 12 ss 160 x 8
75 x 12 ss 160 x 8
80 x 12 ss 160 x 8
cable crossovers superset dumbell pullovers
40 x 12 ss 100 x 12
40 x 12 ss 100 x 8
underhand pulldowns superset stabilty ball pushups superset hypers
140 x 10 ss 15 ball pushups ss 15 hypers
160 x 8 ss 15 ball pushups ss 15 hypers
160 x 8 ss 15 ball pushups ss 15 hypers
calves
seated leg press calf press
5 sets of 12...last set was 8 drop sets of 8 reps
cardio
20 mins of sprints
same diet
-
tuesday
rest day
same diet
wednesday
today
4:30 am-30 minute run outside
abs
lying reverse crunch 2 x 20
ab wheel rollouts 2 x 20
russian twist no weight 2 x 20
wednesday afternoon legs and calves
Leg press superset Smith machine deep squats superset walking lunges
3 plates per side x 15 ss 185 x 12 ss +40s x 30 lunges
right into
3 plates per side x 15 ss 205 x 12 ss +40s x 30 lunges
right into
3 plates per side x 15 ss 205 x 12 ss +40s x 30 lunges
right into
3 plates per side x 10 drop to 2 plates per side x 20 drop to 1 plate per side x 30 ss 135 x20 ss walking double lunges x 30
Dumbell stiff leg deads superset TRX glute ham bridges ss TRX leg curls ss leg press calf ss leg press single calf press
50 x 12 ss trx ghb x 15 ss trx leg curls x 15 ss 2 plates per side x 15 calf ss 2 plates per side x 15 single leg calf
repeat immediately
repeat immediately
repeat immediately
repeat immediately w a drop set on leg press calf and single leg press calf
same diet
-
Not doing KB work anymore Gene?
-
Not doing KB work anymore Gene?
-
Not doing KB work anymore Gene?
taking a lil break from kb stuff and crazy stuff and being careful w my right arm-i had real bad imflamation in the forearm flexor and bad pain in my hands -all from overuse-for a while it was painful to even curl 30lbs...now its better
-
thursday
6 am
35 mins on treadmill...10 incline, 4.0 mph
thursday evening
quick shoulders
cable face pulls superset cable upright rows
30 x 15 ss 30 x 10
30 x 15 ss 35 x10
30 x15 ss 35 x 10
seated dumbell press
40 x8
60 x8
75 x8
75 x8
leaning cable side laterals
20 x12
20 x12
20 x 12
incline bench side laterals
20 x12
20 x12
20 x12
shrugs
80 x12
100 x10
100 x10
100x10
trx y flies...12 reps
trx ts...12 reps
trx y flies...12 reps
same diet
-
friday
5 am
25 mins hiit on treadmill
legs are so wrecked from wednesday...my quads are extremely sore-it was painful just to lie on the foam roller
friday morning at 10 am
arms and calves
dips superset overhead rope extensions
15 dips ss 80 x 12
15 dips ss 80 x 10
15 dips ss 70 x 8
15 dips ss 70 x 5 drop to 60 x 5
med ball diamond pushups superset standing overhead dumbell extension superset leg press calf
15 diamonds ss 45 x 15 ss 2 plate per side x 25
go right to
12 diamonds ss 45 x12 ss 2 plate per side x 25
go right to
8 diamonds ss 40 x 10 ss 2 plate per side x 25
go right to
6 diamonds ss 40 x10 ss 2 plates per side x 25
bodyweight swooping tricep extensions on bar superset rope pushdowns superset single leg press calf
10 bodyweights ss 70 x15 ss 2 plate per side x 20 per leg
10 bodyweights ss 70 x 12 ss 2pps x 20 per leg
10 bodyweights ss 70 x 8 drop to 50 x 8 ss 2pps x 20 per leg
alternate dumbell curls
25 x 10
35 x10
45 x 10
50 x 5 drop to 20 x 20 both hands same time
50 x 5 drop to 20 x 20 both hands same time
50 x 5 drop to 20 x 20 both hands same time
crouching 2 arm cable curls
50 x 15
80 x 10 drop to 40 x 15
diet
7 omega eggs w 5 whites w spinnach
1 cup oats w 1/2 cup applesauce w berries and 2 scoop pro powder
2 small homemade blueberry oatmeal muffins
7 oz turkey w spinnach w walnuts
2 scoop pro powder tbsp mac oil
2 can herring w kale advocado salad
7 oz turkey green beans handful pumpkin seeds
got my bodyfat tested today and i came in at 5 %...my weight at the end of the day is 178
cheat day tommorow
-
sat
630 am-3 mile run on track outside
diet
10 egg whites w 3 small homemade oatmeal blueberry muffins and some melon
2 scoop pro powder w 1 cup mixed berries
1 soft pretzel
1 large pizza from grimaldis in brooklyn-best pizza i ever had
half of a raspberry swirl cheesecake from juniors cheesecakes
2 scoop pro powder w 1 cup mixed berries
-
sunday
rest day
2 scoop pro powder tbsp mac oil
8 oz turkey green beans handful pistachios
8 oz turkey w kale advocado salad w handful walnuts
6 omega eggs w spinnach
7 oz salmon w spinnach w handful pumpkin seeds
2 scoop pro powder 2tbsp natural pb
-
monday
515 am
25 mins hiit on treadmill
then abs
incline bench reverse crunches...3 x 20
stability ball crunches...3 x 20
full body foot hand propellers...1 x 10
med ball russian twists...1 x 15
standing russian twist w 35lb plate...1 x 20
lying low back extensions...3 x 15
chest and back this afternoon
-
monday
515 am
25 mins hiit on treadmill
then abs
incline bench reverse crunches...3 x 20
stability ball crunches...3 x 20
full body foot hand propellers...1 x 10
med ball russian twists...1 x 15
standing russian twist w 35lb plate...1 x 20
lying low back extensions...3 x 15
chest and back this afternoon
monday night
back forearms calves
face pulls superset pullups
30 x 12 ss 12 pullups
45 x 12 ss 12 pullups
55 x12 ss 12 pullups
65 x 12 ss 12 pullups
bent over barbell rows
155 x10
155 x 10
155 x10
seated rope rows
160 x10
160 x10
160 x10
dumbell pullovers superset stiff arm pushdowns
100 x12 ss 55 x 12
100 x 12 ss 45 x12
chins superset hypers
12 chins ss +45lbs x12
12 chins ww +45lbs x 12
cable wrist curls superset cable reverse wrist curls
5 x 15 ss 5 x15
calves
single leg dumbell calf raise
+30lbs
4 sets of 12 per leg
smith machine standing calf
135 x 8
135 x 8
225 x 8
225 x 8
225 x 8
225 x 10 drop to 135 x 10
same diet
50g whey iso tbsp mac oil
6 omega eggs w spinnach
8 oz turkey green beans handful almonds
2 can herring w spinnach handful pumpkin seeds
pre workout-10 egg whites and 1 cup oats w 1/2 cup applesauce w berries and cinnomon
40g pro powder handful pistachios
7 oz turkey green beans and tomatoes 2tbsp natural pb
-
615 am
20 mins hiit on treadmill
chest calves abs tonight
-
615 am
20 mins hiit on treadmill
chest calves abs tonight
tuesday night
chest
great workout-great energy-great pump-short n sweet-i was happy w it
incline dumbell press
95 x 6
100 x 6
100 x 6
incline cable flies
35 x 12
35 x 12
weighted dips superset cable crossover superset dive bomber pushups
+45lbs x 8 ss 35 x 12 ss 25 dive bombers
+45lbs x 8 ss 35 x 12 ss 15 dive bombers
+45lbs x 5 drop to bodyweight x 3 ss 35 x 12 ss 8 dive bombers drop to reg pushups x 5
done in 35 mins
diet
50g whey iso tbsp mac oil
6 omega eggs w spinnach
8 oz salmon w kale advocadoe salad w handful pumpkin seeds
8 oz turkey green beans handful pecans walnuts
pre workout-2 scoop pro powder cup oats 1/2 cup applesauce w berries and cinnomon
8 oz turkey green beans handful almonds
7 oz turkey green beans 2tbsp natural pb
-
wednesday
5:15 am-20 mins hiit on treadmill
wednesday afternoon
Legs
Single Leg Press
1 plate per side x 15 per leg
2 plates per side x 15 per leg
3 plates per side x 15 per leg go into double leg 30 reps
Barbell Stiff Leg Deads superset Walking Kettlebell Lunges superset TRX Hamstring Curls
195 x 15 ss +50s in each hand x 30 lunges ss 15 TRX ham curls
195 x 15 ss +50s in each hand x 30 lunges ss 15 trx ham curls
195 x 15 ss +50s in each hand x 30 lunges ss 15 trx ham curls
Deep Smith Machine Squats superset Weighted Sled Pushes superset Wall Sits
195 x 20 ss very heavy sled x 4 long pushes ss 1 min wall sit
195 x 20 ss very heavy sled x 4 long pushes ss 1 min wall sit
135 x 30 ss very heavy sled x 6 long pushes ss 1 min wall sit
diet
6 omega eggs w spinnach
8 oz chicken w green beans handful walnuts and brazil nuts and pecans
8 oz chicken w green beans handful almonds
pre workout
1 cup oats w 2 scoop pro powder, 1/2 cup applesauce w berries and cinnomon
50g whey iso tbsp mac oil
2 can herring w spinnach handful pumpkin seeds
6 oz turkey green beans handful pistachios
-
Gene, where is the stairclimber training at..come on I did 60 min tonight
-
Gene, where is the stairclimber training at..come on I did 60 min tonight
i was actually planning on doing it friday morning!!
-
thursday morning
delts and calves
good workout-quick and fast paced-done in about 35 mins
trx rear delt flies superset side dumbell raises
15 trx ss 15 lbs x 15 reps
15 trx ss 15lbs x 15 reps
15 trx ss 15lbs x 15 reps
standing dumbell press superset rope face pulls
50 x 15 ss 70 x 15
60 x 12 ss 90 x 15
70 x 8 ss 120 x 15
standing press w empty barbell superset front plate raise superset single calf press on leg press
45lb bar x 50 reps ss 25lbs x 15 ss 2 plates per side x 12 per leg
45lb bar x 50 reps ss 25lbs x 15 ss 2 plates per side x 12 per leg
45lb bar x 50 reps ss 25lbs x 15 ss 2 plates per side x 12 per leg
calf press on leg press
4 plates per side-8 reps toes out, in, straight
24 reps
24 reps
24 reps
24 reps
diet for today
10 egg whites, cup oats w berries 1/2 cup applesauce w cinnomon
2 scoop pro powder 2tbsp natural pb
7 oz turkey green beans handful almonds
7 oz turkey green beans handful pecans walnuts brazil nuts
2 scoop whey iso tbsp mac oil
6 omega eggs w spinnach
2 can sardines w green beans and tomatoes handful pumpkin seeds
-
i was actually planning on doing it friday morning!!
okie dokie my friend
-
friday
5:15 am-30 mins on the stairstepper
friday afternoon
arms and calves and abs
1 arm dumbell preacher curl superset dumbell skullcrushers
30 x 10 per arm ss 30 x 10
35 x 10 per arm ss 35 x 6
40 x 10 per arm ss 35 x 6
incline cable curls superset overhead rope extensions
25 x 12 ss 60 x 12
35 x 10 ss 80 x 12
45 x 8 ss 100 x 12
cable 2 arm concentration curls superset bar pushdowns
25 x 15 ss 80 x 12
35 x 15 ss 100 x 12
35 x 15 ss 130 x 12
cable wrist curls superset cable reverse wrist curls superset rope hammers superset smith machine calf raises
40 x 15 ss 40 x 15 ss 40 x 12 ss 135 x 12
50 x 15 ss 50 x 15 ss 50 x 12 ss 195 x 12
70 x 15 ss 70 x 15 ss 50 x 12 ss 225 x 12
70 x 15 ss 70 x 15 ss 50 x 12 ss 295 x 8
70 x 15 ss 70 x 15 ss 50 x 12 ss 295 x 8
abs
stabilty ball pikes superset bosu weighted crunches superset barbell landmines superset med ball russ twist
2 sets of:30 pikes/ ss +25lbs x 30 bosus/ ss 70lbs x 10 landmines/ ss 20lb russ twist x 30 reps
same diet!!!!!!!!!!!!!!!!!!
-
friday
5:15 am-30 mins on the stairstepper
Gene what level did you do this at
-
Gene what level did you do this at
i did level 14
-
"70lbs x 10 landmines"
Do you include the weight of the bar?
What height to do you hold it? Eye level or shoulder level?
-
"70lbs x 10 landmines"
Do you include the weight of the bar?
What height to do you hold it? Eye level or shoulder level?
yeah-i did-so i just had a 25lb plate on the 45lb bar-i held it at eye level
-
i did level 14
whoa pretty good..does the stairmaster go up to level 20, thats the highest level on the one I use..I ran 8 miles this am, then 2nd cardio 45 minutes stairmaster level 20, then 25 min on stair climber..BRUTAL
-
whoa pretty good..does the stairmaster go up to level 20, thats the highest level on the one I use..I ran 8 miles this am, then 2nd cardio 45 minutes stairmaster level 20, then 25 min on stair climber..BRUTAL
im not sure what it goes to-pretty high
how come ua re doing so much cardio??
-
I love cardio, trimming down, then I start weights in 2 weeks along with at least 90 min of cardio a day. Got a marathon in 16 weeks also
-
I love cardio, trimming down, then I start weights in 2 weeks along with at least 90 min of cardio a day. Got a marathon in 16 weeks also
woah
-
woah
yea havent touched a weight in 7 years..gonna try to not weigh myself everyday, which is gonna be tough. Now that Im running outside in the am, I have to get legs in better shape than last years marathon. Im hoping they wont be as sore after
-
yea havent touched a weight in 7 years..gonna try to not weigh myself everyday, which is gonna be tough. Now that Im running outside in the am, I have to get legs in better shape than last years marathon. Im hoping they wont be as sore after
dont u think u maybe are doing a bit too much cardio
? i bet u could still get the same results with less
-
dont u think u maybe are doing a bit too much cardio
? i bet u could still get the same results with less
maybe, but I truely enjoy it. Listen I got issues with what I look like. Is it mental, im sure it is. But because I was so obese, its my passion now
-
maybe, but I truely enjoy it. Listen I got issues with what I look like. Is it mental, im sure it is. But because I was so obese, its my passion now
ok
-
sat 630 am
3 mile run on track
7 min mile
-
Have you heard anything from the fire dept, Gene?
-
sat 630 am
3 mile run on track
7 min mile
diet today
cheat day
4 omega eggs w 3/4 cup egg whites w spinnach
2 scoop pro powder tbsp mac oil
slice blueberry cheesecake
1 soft pretzel
4 slices pizza
1 slice pizza
1 large order of penne vodka
2 reeses peanut butter cup cookies
2 scoop pro powder tbsp mac oil
8 oz salmon w spinnach handful pumpkin seeds
-
Have you heard anything from the fire dept, Gene?
not yet
we get the written test results mid july
thanks for asking :)
-
sunday
rest day
diet
2 scoop pro powder tbsp mac oil
4 omega eggs w 3/4 cup egg whites w spinnach
7 oz salmon w spinnach and tomatoes handful pumpkin seeds
7 oz turkey green beans handful pecans/brazil nuts/walnuts
tuna sashimi w advocadoe, mixed field green salad
2 scoop pro powder 2 tbsp natural pb
-
gene you ever tried power peanut butter..Its better and better for you IMO
-
gene you ever tried power peanut butter..Its better and better for you IMO
i have before-its good-but i dont like the added sugar in it-too risky for my face
-
i have before-its good-but i dont like the added sugar in it-too risky for my face
ohhhh gotcha
-
monday
515 am
cardio and abs
20 mins hiit on treadmill
abs after:
stabilty ball pikes...3 sets of 20
cable negative accentuated incline bench crunches...3 sets of 20
med ball russian twists...3 sets of 20 per side
1 arm plank on stabilty ball-5 secs per arm...this one is hard...cant get very long on it :o
-
monday
515 am
cardio and abs
20 mins hiit on treadmill
abs after:
stabilty ball pikes...3 sets of 20
cable negative accentuated incline bench crunches...3 sets of 20
med ball russian twists...3 sets of 20 per side
1 arm plank on stabilty ball-5 secs per arm...this one is hard...cant get very long on it :o
monday afternoon
back calves
went slow on everything...really focused on form...i lost my straps a few weeks ago so i am getting used to lifting w no straps...i think in the long run it will be better for me
i also noticed my body seems to have filled out in the past few weeks...im not sure if its the junky cheat day, or the fact that i have begun doing bodybuilding training again...but its good...looking pumped
i like my new split of 5 days a week...short quick workouts and i like having weekends off
wide pulldowns superset seated calf raise
150 x 15 ss 1 plate+quarter x 12
180 x 12 ss plate+35 x 12
200 x 8 ss 2 plates x 12
220 x 6 ss 2 plate+25 x 20
hammer strength iso row superset leg press calf
2 plates per side x 12 ss 3 plates per side x 15
3 plates per side x 10 ss 5 pps x 15
4 pps x 8 ss 5pps x 15
4 pps x 10 ss 5 pps x 25
vbar chins superset smith machine standing calf raise
15 vbar chins ss 225 x 15
15 vbar chins ss 295 x 15
15 vbar chins ss 315 x 15
10 vbar chins ss 315 x 15
hypers
bw x 12
+25 x 12
+25x12
+25 x 12
same diet
4 omega eggs w 3/4 cup egg whites
2 scoop whey iso tbsp mac oil
8 oz turkey green beans handful pistachios
pre workout-10 egg whites, 1 cup oats w/ berries and 1/2 cup applesauce w cinnomon
post-2 scoop pro powder-ive been using beverly international ultimate muscle protein 2tbsp nat pb
2 can herring w snow peas, handful pumpkin seeds
6 oz turkey w spinnach handful brazil nuts and almonds
-
chest and cardio
moved at a good pace...finished in half an hour-then went for a run
incline barbell press superset incline dumbell flies superset incline upward cable crossovers
185 x 10 ss 50 x 15 ss 30 x 15
195 x 8 ss 70 x 15 ss 30 x 15
205 x 5 ss 80 x 10 ss 35 x 10
205 x 5 drop to 195 x 5 drop to 185 x 5 drop to 135 x 10 ss 35 x 20 ss 20 x 20
machine press superset pushups on 2 med balls superset pec deck
160 x 15 ss 15 med ball pushups ss 160 x 15
180 x 12 ss 10 med ball pushups ss 180 x 12
200 x 10 ss 8 med ball pushups ss 200 x 12
230 x 8 ss 8 med ball pushups ss 220 x 6
cardio
3 mile run outside
diet
4 omega eggs w 3/4 cup whites w spinnach
1 cup oats w 2 scoop pro powder, 1/2 cup applesauce w berries and cinnomon-pre workout
8 oz turkey green beans handful almonds
8 oz turkey green beans handful brazil nuts and walnuts
2 scoop whey iso tbsp mac oil-ive been using rxodus whey bottanical-its whey iso w greens mixed in and high fiber
8 oz turkey green beans 2tbsp nat pb
8 oz salmon w advocadoe and pumpkin seeds w spinnach
i feel very tired today...good strength in the workout-but the run after was unusually hard...maybe it was the humid weather...or possibly i didnt drink enough water...but ive felt tired all day
-
wednesday
515 am-25 mins hiit cardio on treadmill
wednesday afternoon-legs and calves
done in 40 minutes
legs were pumped and very sore
smith machine squats-very very deep-ass to ground superset sled pushes superset walking lunges
135 x 25 ss heavy sled x 4 pushes ss 50 lunges
135 x 25 ss heavy sled x 4 pushes ss 50 lunges
135 x 25 ss heavy sled x 4 pushes ss 50 lunges
jefferson squats superset stiff leg deads superset close stance leg presses
135 x 8 per side ss 135 x 15 ss 3 plates per side x 30
135 x 8 per side ss 135 x 15 ss 3 plates per side x 30
135 x 8 per side ss 135 x 15 ss 3 plates per side x 30
trx glute bridge superset trx leg curls superset box jumps superset leg press calf presses
12 trx glute ss 12 trx leg curls ss 12 box jumps ss 3 plates per side x 30
12 trx glute ss 12 trx leg curls ss 12 box jumps ss 3 plates per side x 30
12 trx glute ss 12 trx leg curls ss 12 box jumps ss 3 plates per side x 30
same diet
-
thursday
delts and cardio
good workout-done in half an hour-presses felt strong and each time i do them i am able to increase weight with good form...i hope to be able to press the 100lbs eventually
i no longer plan on going heavier than 30lbs on side laterals...i dont think there is a need to go heavy with them
palms out dumbell side laterals superset bent over dumbell laterals superset bench knee ups
15 x 15 ss 15 x 15 ss 15 knee ups
20 x 15 ss 15 x 15 ss 15 knee ups
25 x 15 ss 15 x 15 ss 15 knee ups
seated dumbell press
80 x 8
80 x 8
80 x 8
dumbell shrugs
80 x 12
90 x 12
100 x 12
100 x 12 drop to 90 x 12 drop to 80 x 12 drop to 70 x 12 drop to 40 x 20
hanging wipers superset ab wheel rollouts
15 wipers ss 15 ab wheel
15 wipers ss 15 ab wheel
15 wipers ss 15 ab wheel
3 mile shirtless run outside after
same diet
-
friday
5 am-20 mins hiit cardio on treadmill
1 pm-arms and calves
barbell curls superset close grip bench
65 x 10 ss 135 x 10
85 x 10 ss 165 x 10
85 x 10 ss 165 x 8
85 x 10 ss 165 x 8
preacher curl superset straight bar pressdowns
105 x 12 ss 70 x 12
105 x 12 ss 90 x 12
105 x 12 ss stack x 12
105 x 12 ss stack x 12
cable wrist curls superset cable reverse curls
30 x 30 ss 25 x 15
30 x 30 ss 25 x 15
30 x 30 ss 25 x 15
leg press calf superset hammer curls
1 plate per side x 30 ss 15 x 12
2 pps x 30 ss 25 x 12
2 pps x 30 ss 30 x 12
2 pps x 30 ss 35 x 12
very happy to have no forearm pain during this...im still hesitant to go heavy w/ hammer curls so i slowed the reps down.
stairway calves
1 step x 1 raise
2nd step x 2 raise
3rd step x 3 raise
up to 27 step x 27 raises
same diet
-
saturday
no cardio
cheat day
3 omega eggs w 3/4 cup whites w spinnach
2 scoop pro powder tbsp mac oil
1 soft pretzel
small cheese pizza at lombardis in nyc
1 slice of juniors carrot cake cheesecake
2 sushi rolls
1 soft pretzel
2 scoop pro powder w blueberries and tbsp mac oil
sunday
today
diet
2 scoop pro powder tbsp mac oil
3 omega eggs w 3/4 cup whites w spinnach
2 cans sardines handful pumpkin seeds w green beans
had a handful almonds for a snack
8 oz turkey green beans handful walnuts brazil nuts almonds
8 oz salmon w spinnach tomatoe handful pumpkin seeds
2 scoop pro powder tbsp mac oil
-
monday
6 am
3 mile run outside on track
monday evening
calves chest abs
seated calf
4 sets of 30 reps...then 4 drop sets w 3 rest pauses on each drop
rotary calf
6 sets of 10 reps
flat bench press
135 x 5
185 x 5
225 x 5
255 x 5
hammer strength incline press
2 plates per side x 6
3 plates per side x 8
3 plates per side x 6
3 plates per side x 5
cable crossovers
70 x 15
80 x 15
90 x 12
pec deck
170 x 12
170 x 12
abs
reverse crunch on stabilty ball
3 sets of 15
explosive kip off floor
2 sets of 10
forward jumping roll into explosive kip off floor
12
med ball russian twist
3 sets of 50
same diet
-
tuesday
had a crappy workout this morning-but a decent run after-i was so pissed that the workout was bad that i redid the workout after work and had a much better time
i now know that i cant have good workouts in the morning-i need to lift in the afternoon
tuesday
730 am
back and cardio
wide pullups
4 x 12
underhand barbell rows
135 x 10
155 x 8
175 x 8
175 x 8
1 arm db rows
80 x 8
90 x 8
100 x 8
100 x 8
underhand pulldowns
160 x 8
180 x 8
200 x 6
200 x 6
cardio-3 mile run outside-felt good
then i redid back after work:
5 pm
wide pullups
bodyweight 12 pullups
+25lbs x 8 pullups
+25lbs x 8 pullups
+25lbs x 8 pullups
underhand barbell rows
135 x 15
155 x 10
175 x 8
175 x 8
chest supported 2 arm dumbell rows on incline bench
50s x 12
50s x 12
50s x 12
50s x 12
vbar pulldowns
160 x 10
180 x 8
180 x 8
180 x 8
same diet
-
wednesday
515 am-30 mins on the treadmill...12 incline, 3.8 mph
wednesday afternoon
legs
done in 40 mins
smith machine split squats
135 x 15 per leg
185 x 15 per leg
225 x 12 per leg
225 x 12 per leg
smith machine narrow stance squats-very deep
225 x 12
225 x 12
225 x 12
walking lunges w barbell
135 x 20 lunges
135 x 20 lunges
135 x 20 lunges
trx front squat w travel hop superset heavy sled pushes superset trx single leg pistol squats
15 trx travels ss heavy sled push ss 12 trx pistols per leg
15 trx travels ss heavy sled push ss 12 trx pistols per leg
15 trx travels ss heavy sled push ss 12 trx pistols per leg
diet was the same except i added a cup of wild blueberries to my post workout shake of 2 scoops pro powder and tbsp mac oil...felt i needed the extra carbs-felt drained after the workout
-
thursday
delts and abs
legs were too sore to do cardio today from yesterday
side dumbell laterals- ascending sets
15lbs x 10 20lbs x 10 25lbs x 10
15lbs x 15 20lbs x 15 25lbs x 15
15lbs x 20 20lbs x 20 25lbs x 20
seated dumbell press
1 drop set
85 x 8...65 x 8...55 x 8...40 x 12
face pulls superset bent over dumbell laterals
40 x 15 ss 30 x 12
60 x 15 ss 30 x 12
80 x 15 ss 20 x 20
behind back barbell shrugs
135 x 12
185 x 12
185 x 12
bench knee ups superset cable crunch
15 ss 40 x 15
15 ss 40 x 15
15 ss 40 x 15
standing russ twist w 45lb plate
3 sets of 15
same diet
-
friday
6 am
25 mins hiit on treadmill
afternoon
arms
1 arm db preacher curls
35 x 10 per arm
40 x 10 per arm
45 x 10 per arm
skullcrushers
55 x 10
65 x 10
100 x 8
barbell concentration curls superset rope pushdowns
50 x 12 ss 60 x 12
50 x 12 ss 60 x 12
50 x 12 ss 60 x 12
hammer curls
30 x 15
35 x 12
40 x 10
45 x 8
1 arm wrist cable curls
30lbs...3 x 30
reverse barbell curls
30lbs... 3 x 10
diet
decided to have some cheat meals
4 omega eggs w 3/4 cup whites w spinnach
8 oz turkey green beans handful almonds
8 oz turkey broccoli handful pistachios
pre workout-2 scoop pro powder 1/2 cup oats w berries and apple
post workout-2 scoop pro powder tbsp mac oil
large dominoes thin crust pizza
2 sushi rolls
1 greek yogurt w blueberries and pumpkin seeds
sat and sunday
rest days
-
saturday and sunday
rest days
diet for the weekend
2 scoop pro powder tbsp mac oil
8 oz salmon w spinnach handful pumpkin seeds
8 oz turkey snow peas handful almonds
8 oz turkey snow peas handful pecans/pistachios
3 omega eggs w 3/4 cup whites w spinnach
2 scoop pro powder 2tbsp natural pb
-
today
sunday
decided to do calves and abs
leg press calf press
1 plate per side x 30
2 pps x 30
3 pps x 30
3 pps x 20... rest 15 secs...repeat...rest 15 secs...repeat
drop to 2 pps...same 3 rest pauses
drop to 1 pps...same 3 rest pauses
drop to just the sled...same 3 rest pauses
seated calf
2 plates x 6
2 plate+25 x 6
2 plate +35 x 6
3 plate x 6
3 plate x 6
single leg bodyweight calf raise off step
10 per leg...swtich to other foot...switch to other foot...total 50 per leg...then 50 straight
abs
lying reverse crunch...3 x 20
lying flutter kicks...1 x 50 go right to lying low scissors...1 x 50
nautilus crunch machine
2 sets of 20
bosu ball crunch
2 sets of 20
lying windhsield wipers
2 sets of 20
diet
2 scoop whey iso tbsp mac oil
4 omega eggs w 3/4 cup whites w spinnach
2 can sardines w snow peas handful pumpkin seeds
8 oz turkey 3 oz advocadoe snow peas
8 oz turkey green beans handful almonds brazil nuts
2 scoop whey iso 2 tbsp natural pb
-
monday
6 am
3 mile run outside
monday afternoon
back
pulldowns
150 x 15
170 x 12
180 x 10
200 x 8
corner tbar rows
3 plates x 10
3 plates+25 x 8
3 plates+35 x 6
4 plates x 5
1 arm dumbell rows kneeling on bench
65 x 10
75 x 10
80 x 10
80 x 10
chins
2 sets of 15
behind back pulldowns
80 x 12
100 x 12
130 x 12
same diet
-
Hey Gene for your corner tbar rows, do use the hump the air method or a strict style?
-
Hey Gene for your corner tbar rows, do use the hump the air method or a strict style?
i try to keep it real strict and leaning over a lot...like only my arms moving...i notice w tbars or bb rows if i start to get sloppy w reps my lower back feels bad
-
i try to keep it real strict and leaning over a lot...like only my arms moving...i notice w tbars or bb rows if i start to get sloppy w reps my lower back feels bad
I feel that way too, Gene.
-
tuesday
6 am
25 mins hiit on treadmill
chest in the evening
power went out at work...only had like half an hour to train
smith machine incline press
135 x 12
185 x 8
225 x 5
225 x 5
dips superset pec deck superset pushups
10 dips ss 160 x 12 ss 20 pushups
10 dips ss 180 x 12 ss 20 pushups
10 dips ss 200 x 12 ss 20 pushups
10 dips ss 220 x 12 ss 20 pushups
burnout set
50 pushups
same diet
-
wednesday
no cardio
legs and calves
walking lunges w/ kettlebells superset leg press
+30s x 30 lunges ss 5 plates per side x 20
+40s x 30 lunges ss 6 plates per side x 20
+60s x 30 lunges ss 6 plates per side x 20
smith machine split squats
185 x 12 per leg
195 x 12 per leg
225 x 12 per leg
smith machine deep squats superset heavy sled pushes
225 x 12 ss 30 secs heavy sled pushes
225 x 12 drop to 135 x 15 ss 30 secs heavy sled pushes
225 x 12(almost didnt make it up!! :o) drop to 135 x 15 ss 30 secs heavy sled pushes
leg press calf
2 plates per side x 32(8 w toes straight, in, out, straight)
2 plates per side x 32
2 pps x 32
same diet
-
Gene, when are you going to reveal your cycle?
-
Gene, when are you going to reveal your cycle?
i dont think u need a cycle to go from a puffy bloated meathead to a ripped pasty swimmer
thursday
5 30 am
25 mins hiit on treadmill at the gym
thursday afternoon
delts and abs
hammer strength press
plate+25 per side x 12
2 plates per side x 8
2 plates per side x 8
1 arm cable side laterals
40 x 12 per arm
40 x 12 per arm
40 x 12 per arm
cable upright rows superset side dumbell laterals
60 x 15 ss 30 x 15
80 x 15 ss 30 x 15
130 x 15 ss 30 x 15
reverse pec deck superset face pulls
60 x 12 ss 50 x 12
80 x 12 ss 70 x12
80 x 12 ss 80 x 12
rear barbell shrugs superset front barbell shurgs
185 x 15 ss 185 x 15
195 x 10 ss 195 x 10
205 x 8 ss 205 x 8
205 x 6 ss 205 x 6
handstand pushups w feet on wall
2 sets of 8
abs
bench knee ups superset ab wheel rollouts superset med ball russ twist
2 x 15 ss 2 x 15 ss 2 x 15
plank
1 set of 5 mins
same diet
-
i dont think u need a cycle to go from a puffy bloated meathead to a ripped pasty swimmer
Oh........
What are you weighing these days? Is there a height/weight max for the dept?
-
Oh........
What are you weighing these days? Is there a height/weight max for the dept?
these days i am 175ish...and 181. 9 by the end of the day
no height/weight max i dont think
but i do know that i would prefer to be my weight if i am gonna be crawling through burning rooms and up and down stairs...im sure if i was heavier it would be tough in the fires
-
friday
arms and calves
straight bar pushdowns superset dumbell curls
50 x 8 ss 30 x 6
80 x 8 ss 40 x 6
100 x 8 ss 50 x 5
100 x 8 ss 50 x 5
incline hammer curls superset overhead rope extensions
30 x 6 ss 60 x 6
40 x 6 ss 90 x 6
40 x 6 ss 90 x 6
cable curls superset dumbell skullcrushers
130 x 12 ss 35 x 6
150 x 12 ss 35 x 6
180 x 12 drop to 140 x 12 drop to 100 x 20 ss 35 x 6 drop to 30 x 6 drop to 25 x 6
cable wrist curls
3 sets of 20
cable reverse curls
3 sets of 12
stairway calves
1st step x 1 raise
2nd step x 2 raise
etc
up to 24 step x 24 raises
smith machine calf raise
225 x 6
285 x 6
295 x 6
315 x 6
325 x 6 drop to 315 x 6 drop to 295 x 6 drop to 285 x 6 drop to 225 x 6 drop to 185 x 6 drop to 135 x 20
same diet
-
saturday
8 am
20 mins hiit on treadmill at the gym
cheat day today-pizza in new york and a soft pretzel, and some sushi tonight
-
saturday
8 am
20 mins hiit on treadmill at the gym
cheat day today-pizza in new york and a soft pretzel, and some sushi tonight
diet on saturday
2 scoop pro powder w tbsp mac oil and 1 cup blueberries
8 oz turkey green beans and handful almonds
1 small pizza at lombardis in nyc
1 slice two boots pizza
1 soft pretzel
1 slice cherry cheesecake from juniors
2 sushi rolls
1 soft pretzel
2 scoop pro powder w 1 apple
Sunday
today
rest day
diet
2 scoop pro powder tbsp mac oil
2 omega eggs w 1 cup egg whites and 2 oz advocadoe w spinnach
8 oz turkey snow peas handful pecans and 4 brazil nuts
8 oz salmon w spinnach handful pumpkin seeds
8 oz turkey snow peas handful almonds and 2 brazil nuts
2 scoop pro powder 2 tbsp natural pb
new split for this week:
monday-chest back calves
tuesday-am cardio, calves and abs in the evening
wednesday-legs and calves
thursday-am cardio and delts and abs in the evening
friday-am cardio arms in afternoon
saturday-am cardio and abs
sunday-rest and cheat day
-
monday
chest back calves
done in 40 mins
incline dumbell press superset pullups
60 x 10 ss 12 pullups
70 x 10 ss 12 pullups
80 x 10 ss 12 pullups
90 x 8 ss 12 pullups
flat dumbell press superset pushups w feet up on bench
90 x 8 ss 20 incline pushups
90 x 6 ss 10 incline pushups
90 x 5 drop to 70 x 8 ss 5 incline pushups
trx inverted rows(feet on box) superset hammer chins
15 trx ss 10 hammer chins
12 trx ss 8 hammer chins
10 trx ss 8 hammer chins
cable crossovers superset rikochet stabilty ball pushups superset seated 2 arm cable rows
40 x 15 ss 10 rickochet ball pushups ss 80 x 15
60 x 15 ss 10 rickochet ball pushups ss stack x 15
80 x 15 ss 10 rickochet bal pushups ss stack x 15
calves
leg press calf press
2 plates per side
4 sets of 32
same diet
-
tuesday
5 30 am
20 mins hiit cardio on treadmill
tuesday evening
abs
bench knee ups superset bosu ball crunches superset hanging wipers
3 x 25 ss 3 x 25 ss 3 x 25
lying low leg raises superset lying low scissors superset rope crunches superset med ball russian twists
3 x 100 ss 3 x 25 ss 3 x 25
same diet
-
wednesday
delts calves cardio
smith machine shrugs superset face pulls
135 x 12 ss 40 x 12
185 x 12 ss 60 x 12
195 x 12 ss 80 x 12
225 x 15 ss 100 x 12
front dumbell raise superset machine side laterals
30 x 12 ss 60 x 12
35 x 10 ss 80 x 12
40 x 8 ss 100 x 8
single leg dumbell calf raise
+40lbs...4 sets of 10 per leg
standing calf raise machine
8 sets of 10, then drop set for 8 drops, repeated twice
cardio
15 mins of the giant rope...rope slams and wave chops
diet was the same except i added tbsp coconut oil into my pre workout oatmeal
-
thursday
legs
single leg press
1 plate per side x 12 per leg
2 plate per side x 12 per leg
3 plate per side x 12 per leg
3 plate per side x 12 per leg into 30 reps both feet
kettlebell stepups superset kettlebell suitcase squat
40s per hand x 12 per leg ss 25 squats
50s per hand x 12 per leg ss 25 squats
60s per hand x 12 per leg ss 25 squats
70s per hand x 12 per leg ss 25 squats
very deep smith machine squats
butt touching heels, 2 sec pause at bottom
135 x 25
135 x 25
135 x 25
135 x 25
trx hamstring curls superset trx glute bridges
15 ss 15
15 ss 15
15 ss 10
15 ss 8
same diet
-
friday
530 am-3 mile run outside
friday afternoon
arms and calves
smith machine reverse grip bench superset dumbell curls
135 x 12 ss 30 x 12
185 x 10 ss 40 x 10
185 x 8 ss 50 x 8
incline cable curls superset 1 arm overhead dumbell extensions
30 x 8 ss 20 x 15
40 x 8 ss 25 x 15
40 x 8 ss 25 x 15
barbell concentration curls superset dumbell kickbacks
70 x 12 ss 30 x 12
70 x 12 ss 35 x 12
70 x 12 ss 40 x 12
forearms
rope hammers superset cable wrist curls superset cable reverse wrist extension superset giant rope wave chops
50 x 12 ss 35 x 15 ss 35 x 15 ss 1 min ropes
70 x 12 ss 35 x 15 ss 35 x 15 ss 1 min ropes
80 x 12 ss 35 x 15 ss 35 x 15 ss 1 min ropes
calves
leg press calf press
5 sets of 15, 12, 10, 8, 6
1 drop set
same diet
-
saturday
730 am
20 mins hiit on treadmill at the gym
lying reverse crunch-4 x 25
ball crunches-4 x 15
lying windshield wipers-4 x 10
may be a cheat day not sure
-
saturday
730 am
20 mins hiit on treadmill at the gym
lying reverse crunch-4 x 25
ball crunches-4 x 15
lying windshield wipers-4 x 10
may be a cheat day not sure
diet
2 scoop pro powder tbsp mac oil
4 omega eggs w 3/4 whites w spinnach
8 oz salmon w snow peas handful pumpkin seeds
2 scoop pro powder tbsp mac oil
small cup of cookie dough ice cream
half of a small pizza from lombardis in nyc and caesar salad
1 slice of rays pizza
2 scoop pro powder cup of blueberries tbsp mac oil
i did not eat enough that day-waste of a cheat day
sunday
today
rest day
2 scoop pro powder tbsp mac oil
8 oz salmon snow peas 4 brazil nuts
8 oz salmon broccoli 2 tbsp guacaomole
8 oz turkey broccoli 2 tbsp guacomole handful pumpkin seeds
2 scoop pro powder 2 tbsp nat pb
-
monday
5:20 am
30 mins on treadmill-9.0-15.0 incline, 3.8 mph
monday afternoon
back and abs
wide pullups
5 sets of 10
rack deadlifts
225 x 6
315 x 6
405 x 6
475 x 6
475 x 6
hammer strength iso rows
4 plates per side
3 sets of 10 per arm
underhand pulldowns
150 x 10
180 x 10
190 x 10
decline dumbell pullovers
50lbs
2 sets of 15
abs:
incline bench reverse crunch
3 sets of 12
bosu crunch
3 sets of 12
side plank
1 minute per side
same diet
2 scoop pro powder tbsp mac oil
8 oz turkey broccoli handful pecans
8 oz turkey broccoli handful almonds brazil nuts
2 scoop pro powder, cup oats, tbsp coconut oil, 1/2 cup applesauce, cup blueberries and some cinnomon
8 oz turkey spinnach handful pistachios
8 oz salmon spinnach handful pumpkin seeds
2 omega eggs 3/4 cup whites and 3tbsp guacomole and snow peas
-
tuesday
5 am
20 mins hiit cardio on treadmill
afternoon
chest and calves
incline cable flies superset bosu ball pushups
50 x 12 ss 20 bosus
80 x 12 ss 20 bosus
100 x 12 ss 20 bosus
120 x 12 ss 20 bosus
smith machine incline press
185 x 6
195 x 6
225 x 6
245 x 3
flat dumbell press
80 x 6
80 x 6
80 x 6
cable crossovers
70 x 12
100 x 12
130 x 12
150 x 12
spiderman pushups
1 x 15
scorpion pushups
1 x 15
explosive plyo pushups on med ball
1 x 10
calves
seated calf
7 sets of 15 reps w/ a plate and quarter
-
wednesday
legs calves
no cardio
done in 35 mins
hack squat superset sled push superset leg press
2 plates per side x 15 ss 30 secs heavy sled push superset 4 plates per side x 30 reps
3 plates per side x 15 ss 30 secs heavy sled push superset 4 plates per side x 30 reps
3 plates per side x 15 ss 30 secs heavy sled push superset 4 plates per side x 30 reps
kettlebell front squats(butt to ankles) superset butt to heels box jumps superset trx single leg explosive knee drives
50lbs per hand x 12 ss 12 deep box jumps superset 20 trx per leg
50lbs per hand x 12 ss 12 deep box jumps superset 20 trx per leg
50lbs per hand x 12 ss 12 deep box jumps superset 20 trx per leg
leg press calf superset hopping holding light kettlebells
4 plates per side x 15 ss 30 secs hops
4 pps x 12 ss 30 secs hops
4 pps x 10 ss 30 secs hops
very tired after this
diet was the same as always
-
thursday
5 am
20 mins hiit on treadmill
thursday evening
abs
lying flutter kicks...50 reps...lying scissors...50 reps
lying reverse crunch...2 x 15
crunches...2 x 15
oblique crunches..2 x 15 per side
same diet
2 scoop whey iso tbsp mac oil
2 omega eggs 3/4 cup egg whites w 3tbsp guacomole w spinnach
8 oz salmon w spinnach handful pumkin seeds
8 oz turkey green beans handful walnuts
8 oz turkey green beans handful almonds/brazil nuts
2 scoop whey iso 2 tbsp natural pb
-
I still think you're Bluto
-
I still think you're Bluto
empty cans rattle the most
-
friday
had my bodyfat tested again today
ive dropped bodyfat so now i am between 4-5%
bad news is that i have also dropped weight-i dont need to lose any weight oh mercy
so no cardio today
and im planning on a huge cheat day tommorow
delts and arms and calves:
side dumbell laterals superset db curls superset dips
20 x 12 ss 20 x 12 ss 12 dips
25 x 12 ss 25 x 12 ss 12 dips
30 x 12 ss 30 x 12 ss 12 dips
seated dumbell press superset trx triceps superset trx biceps
60 x 10 ss 15 trx ss 15 trx
70 x 10 ss 15 trx ss 15 trx
80 x 10 drop to 50 x 8 ss 15 trx ss 15 trx
trx y raises superset face pulls superset rope pushdowns
15 trx ys ss 100 x 15 ss 100 x 15
15 trx ys ss 100 x 15 ss 100 x 10 drop to 80 x 10 drop to 50 x 12
15 trx ys ss 80 x 15 ss 100 x 8 drop to 80 x 7 drop to 50 x 10
standing barbell press superset dumbell shrugs
65 x 20 ss 80 x 15
right into
65 x 20 ss 80 x 15
right into
65 x 20 ss 80 x 15
smith machine standing calf
225lbs
4 sets of 20, 15, 12, 10
diet
2 omega eggs 3/4 cup whites w 1/2 advcaode w spinnach
2 scoop pro powder w 1 cup oats, 2tbsp nat pb, blueberries and 1 apple w cinnomon
8 oz salmon w spinnach w tomatoes handful pumpkin seeds
8 oz turkey snow peas handful almonds
8 oz turkey snow peas handful walnuts brazil nuts
2 scoop whey iso tbsp mac oil
-
sat
7 am
20 mins hiit cardio on treadmill
diet
cheat day
10 egg whites 1 cup oats w 2tbsp nat pb and blueberries and cinnomon
8 oz turkey w spinnach handful walnuts
5 slices lombardis pizza
1 slice rays pizza
1 soft pretzel
2 scoop pro powder 3/4 cup oats w blueberries and cinnomon
shrimp dumplings
1 sushi roll
1 soft pretzel
1 greek yogurt w blueberries and cinnomon
medium dominoes pizza
sunday
today
rest day
diet
cheat day
2 scoop whey iso tbsp mac oil
4 omega eggs w 3/4 cup egg whites w spinnach
2 scoop whey iso w 2tbsp almond butter
8 slices of lombardis pizza
1 slice rays pizza
1 slice juniors raspberry swirl cheesecake
1 small DQ reeses blizzard
1 greek yogurt w blueberries and pumpkin seeds
-
monday
5:30 am
20 mins hiit cardio on treadmill
monday evening
chest bis calves abs
with calvinh from the forum
seated calf raise
5 sets of 8
then 1 drop set for 5 drops
incline smith machine press
135 x 12
185 x 10
225 x 8
275 x 4 (+ 3 forced reps)
hammer strength press
2 plates per side x 8
2 plates +15 per side x 5
2 plates +15 per side x 4 drop a 5 per side x 3 drop a 10 per side x 3
cable crossover superset pushups
80 x 12 ss 15 pushups
90 x 10 ss 15 pushups
100 x 6 ss 15 pushups
biceps
machine drag curls
4 sets of 8-10...last set was rest pause
hammer curls
40 x 10
50 x 8
55 x 6
abs
machine curls
3 sets of 20
full body propellers
3 sets of 10
diet was the same-except now carbs post workout
-
tuesday
5 30 am
20 mins hiit on treadmill
diet today
2 scoop whey iso tbsp mac oil
4 omega eggs w 3/4 cup whites w spinnach
8 oz salmon w green beans handful pumpkin seeds
8 oz turkey green beans handful pistachios
8 oz salmon w broccoli 2 oz advocadoe
2 scoop pro powder 2tbsp almond butter
-
wednesday evening
legs and shoulders
circuit #1:
sandbag front squats/reverse lunge w/ overhead sandbag press and rotation/duffell bag twisting deadlift into snatch/spiderman walks/giant rope jump squat waves/giant rope jumping jacks
3 sets of:
50lb sandbag x 20 front squats/50lb sandbag reverse lunge press rotation x 20 times/ 60lb duffell bag twisting deadlift and snatch x 15 times/25 spiderman walks/20 rope wave jump squats/15 giant rope jump squats
circuit#2:
TRX single leg glute bridge/walking dumbell press/heavy sled pushes/transitional planks on stabilty ball/plank and knee tucks on stability ball
3 sets of:
15 trx single bridge per leg/ 25lbs walking dumbell press x 60 steps/ 250lb sled pushes x 30secs-1 min/ 15 trans plank on ball/15 knee tucks on ball
done in little under an hour
diet
2 scoop pro powder 2 tbsp almond butter
8 oz chicken w green beans 3 oz advocadoe
8 oz chicken w green beans handful walnuts brazil nuts
2 omega eggs w 3/4 cup whites, 2 oz advocadoe, 2 slice turkey bacon w spinnach
8 oz salmon w green beans handful pumpkin seeds
post workout-2 scoop whey iso cup oats w 2tbsp almond butter w blueberries and cinnomon
5 oz chicken w spinnach and tomatoes w 1tbsp mac oil
-
almond butter is dangerous. WAY too tasty!
-
almond butter is dangerous. WAY too tasty!
i know what u mean
i just wanna eat the whole jar at once
thursday
5:30 am
20 mins hiit cardio on treadmill
diet
2 scoop vpx whey iso(tastes good) tbsp mac oil
4 omega eggs w 3/4 cup whites 2 turkey bacon w spinnach
8 oz chicken w green beans handful walnuts
8 oz chicken w green beans handful almonds and brazil nuts
2 scoop whey iso tbsp mac oil
got hungry and had a small handful pistachios
8 oz salmon w spinnach and tomatoes handful pumpkin seeds
-
Why would anyone read this shit :-\
-
Why would anyone read this shit :-\
meltdown
-
friday
back tris abs
pulldowns
140 x 12
160 x 10
170 x 6
bent over 2 arm dumbell rows
50s x 10
70s x 10
85s x 10
chins
+25lbs x 10
+25lbs x 10
bodyweight x 15
vbar chins superset decline dumbell pullovers superset low rope rows
12 vbar chins ss 75 x 12 ss stack x 15
12 vbar chins ss 75 x 12 ss stack x 15
12 vbar chins ss 75 x 12 ss stack x 15
barbell shrugs superset incline bench reverse crunch
315 x 15 ss 15 rev crunch
315 x 15 ss 15 rev crunch
315 x 15 ss 15 rev crunch
315 x 15 ss 15 rev crunch
dips superset bosu ball crunch superset cable wrist and reverse curls
15 dips ss 15 bosu ss 50 x 15 ss 50 x 15
15 dips ss 15 bosu ss 50 x 15 ss 50 x 15
15 dips ss 15 bosu ss 50 x 15 ss 50 x 15
dumbell kickbacks superset diamond pushups
40 x 12 ss 15 diamonds
40 x 12 ss 15 di
40 x 12 ss 15 di
standing plate twists
45lbs 3 sets of 15 per side
lying supermans 3 sets of 15
same diet
Why would anyone read this shit :-\
x2
-
I like reading your log, Gene.
-
I like reading your log, Gene.
thanks!
-
sat
7 am
3 mile run outside
2 scoop vpx whey iso 2tbsp almond butter
4 omega eggs w 3/4 cup whites w spinnach
8 oz turkey w kale handful pecans
8 oz turkey w kale handful pistachios
8 oz herring w spinnach handful pumpkin seeds
2 scoop whey iso tbsp mac oil
-
sunday
rest day
diet
4 omega eggs w 3/4 cup whites w spinnach
8 oz herring w spinnach handful pumpkin seeds
8 oz chicken w green beans handful pecans brazil nuts
2 scoop whey iso tbsp mac oil
8 oz turkey w spinnach and tomatoes 1 small advocadoe
4 omega eggs w 2 slice turkey bacon w spinnach
-
monday
chest bis abs
incline cable flies
175 x 12
hammer strength incline press
3 plates per side x 8
flat dumbell press
85 x 8
chins
+35lbs x 6
strive machine curl
85 x 10
rope hammers
140 x 8
abs
bench knee ups ss nautilus machine crunches
3 x 20 ss 3 x 20
russ twist w med ball
2 x 30 per side
tried a new workout style today
less sets, very slow and deliberate form, gonna try to go heavier and heavier each workout
great pump!
same diet
-
tuesday
7 am
ran a few miles outside
same diet
-
tuesday
7 am
ran a few miles outside
same diet
three things...
1) I liked you better as Bluto
2) where do you get the money to have such lavish meals?
3) with all this working out you do , do you have a job?
-
three things...
1) I liked you better as Bluto
2) where do you get the money to have such lavish meals?
3) with all this working out you do , do you have a job?
1.i never was bluto-thats a rumor began by my enemies
2.i live above my means
3.yes i have a job-i wake up to do cardio before work, then lift weights either when im done or have a break at work
wed
delts back tris
side cable laterals superset pullups
30 x 12 ss 12 pullups
50 x 12 ss 12 pullups
80 x 12 ss 12 pullups
100 x 12 ss 12 pullups
seated cable row superset standing dumbell press
180 x 10 ss 50 x 10
220 x 8 ss 50 x 10
240 x 8 ss 50 x 10
260 x 6 ss 50 x 10
hammer strength shrugs superset vbar pulldowns
4 plates per side x 15 ss 150 x 12
4 pps x 15 ss 150 x 10
4 pps x 15 ss 150 x 8
4 pps x 15 ss 150 x 6
deadlifts
225 x 15
225 x 25
225 x 30
face pulls
100 x 15
100 x 15
100 x 15
overhead dumbell extensions ss vbar pushdowns
65 x 12 ss 80 x 15
65 x 12 ss 100 x 15
65 x 12 ss 130 x 10 drop to 95 x 7 drop to 45 x 15
dips
2 sets of 20
forearms
cable wrist curls
4 sets of 20
cable reverse curls
4 sets of 12
4 omega eggs w 3/4 cup whites w spinnach
8 oz turkey green beans handful walnuts
8 oz turkey green beans handful pecans brazil nuts
8 oz turkey w snow peas handful pecans
post workout-2 scoop whey iso 1 cup oats w 2tbsp nat pb w cinnomon w 1 apple
2 can herring w spinnach handful pumpkin seeds
im either gonna cheat and have a blizzard and lg pizza, or just have 2 scoops whey iso w tbsp mac oil
-
Thats quite a workout!
-
I don't mean to be a jerk-off Gene, but what are we supposed to be learning from your log?...I do admire your will and determination though
-
Thats quite a workout!
thanks!
I don't mean to be a jerk-off Gene, but what are we supposed to be learning from your log?...I do admire your will and determination though
youre not susposed to learn anything
this log is for me so i can keep track of my workouts and diet
today
thursday
2nd cheat day
4 omega eggs w 3/4 cup egg whites w spinnach
8 oz turk green beans and walnuts
8 oz turk green beans and walnuts
1 large chicken parm pizza and a slice of cheesecake
2 scoop whey iso w tbsp mac oil
8 oz salmon w spinnach, blueberries and pumpkin seeds
soft pretzel
2 scoop whey iso w tbsp mac oil and blueberries
-
friday
5AM
ran a few miles outside
friday afternoon
legs
smith machine split squats
135 x 15 per leg
185 x 15 per leg
225 x 12 per leg
275 x 8 per leg
hack squats superset pistol squats
2 plates per side x 20 ss 10 pistols per leg
2 pps x 20 ss 10 pistols
2 pps x 20 ss 10 pistols
stiff leg deads superset walking lunges w/ kettlebells
185 x 15 ss 30 lunges w 50lb kettlebells
185 x 15 ss 30 lunges w 50lb kettlebells
185 x 15 ss 30 lunges w 50lb kettlebells
calves
leg press calf
1 plate per side
4 sets of 20 single leg, then 20 both legs
2 plates per side
4 sets of 20
-
took saturday and sunday off
wanted to do cardio but my legs were too sore from friday
same diet both no days
-
monday
6 am-ran a few miles outside
monday afternoon
chest bis calves abs
seated calf
5 sets of 15 reps
incline cable flies superset bosu pushups superset bodyweight calf raises on box
60 x 12 ss 15 bosu ss 30 calf
80 x 12 ss 15 bosu ss 30 calf
100 x 8 ss 15 bosu ss 30 calf
100 x 8 ss 15 bosu ss 30 calf
hammer strength incline press
3 plates+10 per side x 4
3 plates+10 per side x 4
3 plates+10 per side x 4
weighted dips
+45lbs x 8
+45lbs x 8
+45lbs x 8
cable crossover superset tpushups
100 x 12 ss 10 tpushups
100 x 12 ss 8 incline pushups/8 flat pushups/5bench pushups
bis
dumbell preacher curl superset incline cable curls
35 x 8 ss 60 x 8
40 x 8 ss 40 x 10
40 x 8 ss 30 x 12
face down hammer curls on incline bench
40 x 8
50 x 8
machine concentration curls
60 x 20
70 x 15
80 x 15
seated calf raise
5 sets of 15 reps
abs
hanging reverse crunch superset bosu crunch
2 x 10 ss 2 x 10
russian twist w med ball
2 sets of 20 per side
same diet
-
tuesday
5 am
20 mins hiit cardio on treadmill
same diet
6 omega eggs w spinnach
2 scoop pro powder 2tbsp almond butter
8 oz chicken w snow peas, 1 advocadoe
9 oz chicken w snow peas handful pecans brazil nuts
2 scoop pro powder 2tbsp almond butter
handful walnuts as a snack
2 can kippers w spinnach handful pumpkin seeds
-
this log is for me so i can keep track of my workouts and diet
Try this.. http://home.trainingpeaks.com/wko-desktop-software/analysis-software-for-training-files.aspx
Space is scarce on here so...
-
wednesday
delts back tris calves
pullups superset side laterals ss trx single leg handstand pushups
12 pullups ss 20 x 15 ss 10 trx
12 pullups ss 25 x 15 ss 10 trx
12 pullups ss 30 x 15 ss 10 trx
12 pullups ss 30 x 15 ss 10 trx
tbar rows superset trx y flies
4 plates x 10 ss 12 y flies
4 plates x 10 ss 12 y flies
4 plates x 10 ss 12 y flies
4 plates x 10 ss 12 y flies
trx inverted rows superset dumbell shrugs
15 trx rows ss 80s x 20
15 trx rows ss 90s x 20
15 trx rows ss 90s x 20
cable rear dealt superset hammer chins superset bodyweight tricep extensions
30 x 12 ss 12 hammer chins ss 15 tri ext
30 x 12 ss 12 hammer chins ss 15 tri ext
30 x 12 ss 12 hammer chins ss 15 tri ext
rope pushdowns superset dips superset leg pres calf
50 x 12 ss 12 dips ss 2 plates per side x 32
45 x 12 ss 12 dips ss 2 pps x 32
40 x 12 ss 12 dips ss 3 pps x 32
35 x 12 ss 12 dips ss 3 pps x 32
same diet
-
thursday
rest day
same diet
5 omega eggs w 3/4 cup egg whites 2 slice turkey bacon w spinnach
8 oz chicken w snow peas handful walnuts
8 oz chicken w snow peas handful walnuts
2 scoop pro powder 2tbsp almond butter
8 oz salmon w snow peas handful pumpkin seeds
2 scoop pro powder tbsp mac oil
-
fri 5am 20 mins hiit on treadmill at gym
fri afternoon legs forearms calves abs
power squat machine
2 plate per side x 10
3 pps x 10
4 pps x 10
4 pps x 10 drop top 2 pps x 20 drop to 1 pps x 10
seated leg curl
80 x 15
95 x 15
95 x 15
dumbell step ups on bench
70 x 10 per leg
80 x 10 per leg
step up into reverse lunge-bodyweight-20 per leg
dumbell stiff leg deads
70 x 15
70 x 15
single leg deadlift
50lbs x 10 per leg
wall sit
2 sets of 2 mins
cable wrist curls
4 x 25
cable reverse curls
4 x 12
seated calf
7 sets of 15 w/ plate and quarter
abs
trx ab rollout superset lying flutter kicks low
2 sets of 15 ss 2 sets 50
trx ab rollouts superset lying reverse crunch
2 sets of 15 ss 2 sets of 15
trx oblique crunches
2 sets of 15 per side
same diet
-
sat
rest day
sunday
today
730 am
20 mins hiit cardio on treadmill
then abs
bench knee ups 3 x 15
bosu ball crunches 3 x 15
med ball russ twists 3 x 15
same diet
no cheat meals this weekend because of a red pimple on my cheek
-
seems youre doing a keto diet....hows the fat loss?
do you feel full in the gym or flat?
-
seems youre doing a keto diet....hows the fat loss?
do you feel full in the gym or flat?
ive been eating like this for a little over a year i believe-i dont think its a full on keto diet-its high protein and high fat w veggies at each meal, except post workout where i have high pro- high carb- high fat-its usually 40g pro powder, cup oats w/ cup blueberries and 2tbsp natural peanut butter
and usually for 1-2 days a week i have cheat days-the days after the cheat day i am very very very full and pumped
lol i dont think there is much fat for me to lose anymore-im at 4-5% bodyfat year round...so im able to maintain my leaness very well
i feel very full at the gym when i work out-strength is good
-
trained w SF1900 from the getbig chat forums
back bis
pullups
3 sets of 12
tbar rows
2 quarters-10
4 quarters-10
5 quarters-10
1 arm dumbell row
100 x 8
100 x 8
100 x 8
vbar pulldowns
170 x 10
170 x 10
170 x 10
face pulls
50 x 12
70 x 12
70 x 12
bis
dumbell curls superset high cable curls
35 x 8 ss 40 x 12
45 x 8 ss 40 x 12
50 x 6 ss 40 x 12
then SF1900 left so i did
hammer curls
45 x 8
50 x 8
60 x 6
cable wrist curls
4 sets of 15 w/ 70lbs
cable reverse curls
4 sets of 12 w/ 80lbs
had some cheat foods in the evening-small reeses blizzard, 2 slice pizza, slice cheesecake, small greek yogurt w berries
-
tuesday
rest day
diet
2 scoop whey iso tbsp mac oil
4 omega eggs w 2 oz turkey w spinnach and blueberries
1 dq oreo cookie dough fudge blizzard
1 slice pizza 1 chicken caesar wrap
8 oz turkey 4 tbsp guacomole 4 brazil nuts green beans
cookie dough ice cream w gummi bears
medium dominoes thin crust pizza
1 apple
8 oz salmon w spinnach handful pumpkin seeds
-
wed
4:45 am-ran a few miles outside
afternoon
chest tris calves
incline cable flies superset bosu pushups
50 x 12 ss 25 bosu
70 x 10 ss 25 bosu
80 x 8 ss 25 bosu
incline press
225 x 5
225 x 5
225 x 5
weighted dips
+45lbs x 8
+55lbs x 8
+55lbs x 8
pec deck superset scorpion pushups-195 x 12 ss 15 scorpions
pec deck superset stabilty ball rikochet pushups-195 x 12 ss 8 rickochets
pec deck superset uchi mata pushups-195 x 12 ss 10 uchi matas
dumbell kickbacks
35 x 15
40 x 15
45 x 15
dips
bodyweight
15
15
15
calves
plate+35
7 sets of 8
same diet
4 omega eggs w 2 oz turkey w spinnach
2 scoop pro powder tbsp mac oil
8 oz turkey green beans handful walnuts
8 oz turkey green beans 1 advocaode
post workout-2 scoop pro powder cup oats w 2tbsp nat pb w/ blueberries and cinnomon
8 oz salmon w spinnach and tomatoes handful pumpkin seeds
8 oz chicken w spinnach w/ olive oil and vinegar
2 scoop pro powder tbsp mac oil
-
Hey Bluto..I mean...Gene..how long is this thread going to go on?..and when do we see pics of you to gauge your progress?
-
Hey Bluto..I mean...Gene..how long is this thread going to go on?..and when do we see pics of you to gauge your progress?
hello
this personal log will continue until the day i drop dead
no progress pix-the people who i work out with in real life can gauge my progress
talk to sf1900
-
thursday
legs calves
huge heavy kettlebell deads superset sandbag lateral explosive step ups superset sled pushes
15/70lb bag on shoulders x 30 secs/heavy sled x 30 secs
repeat 2 more times^^
stiff leg deads superset trx leg curls superset sandbag walking lunges
135 x 20/15 trx/70lb bag x 30 lunges
repeat 2 more times^^^
pistol squat superset jumping split squats superset leg press calves
12 pistols/ 20 jump split squat/ 3 plate per side x 20
repeat 2 more times^^^^^
same diet
-
friday
5 am-20 mins hiit cardio on treadmill
friday afternoon
shoulders calves abs
dumbell upright rows superset seated dumbell press(no back support) superset bench knee ups
25 x 15 ss 30 x 12 ss 15 knee ups
25 x 15 ss 35 x 12 ss 15 knee ups
25 x 15 ss 40 x 12 ss 15 knee ups
25 x 15 ss 40 x 12 ss 15 knee ups
1st time trying db presses seated w/ no back support-very hard-but really felt them
cable side laterals superset bent over db laterals ss bosu ball crunch w/ weight plate
25 x 15 per side ss 15 x 15 ss 15 bosu crunch+25lbs
25 x 15 per side ss 15 x 15 ss 15 bosu crunch+25lbs
25 x 15 per side ss 15 x 15 ss 15 bosu crunch +25lbs
25 x 15 per side ss 15 x 15 ss 15 bosu crunch+25lbs
giant rope waves ss dumbell side laterals ss med ball russ twists
30 secs ropes ss 15 x 15 ss 30 russ twists
30 secs ropes ss 15 x 15 ss 30 russ twists
30 secs slams ss 15 x 15 ss 30 russ twists
30 secs slams ss 15 x 15 ss 30 russ twists
calves
stairway
1st step x 1 raise
2nd step x 2 raise
3rd step x 3rd raise
up to 24th step x 24 raises
tibia raises
4 sets of 20
same diet
______________
saturday
630 am
ran a few miles outside
same diet
_______________________
sunday
today
rest day
same diet
-
monday
6 am
ran a few miles outside
monday afternoon
arms w/ sf1900
1 arm dumbell preacher curl
35 x 12
40 x 10
45 x 8
45 x 6
close grip bench
135 x 12
185 x 8
195 x 6
195 x 4
incline cable curls superset rope extensions
60 x 8 ss 120 x 12
60 x 8 ss 140 x 12
60 x 8 ss 180 x 12
barbell concentration curls superset kickbacks
60 x 15 ss 40 x 10
60 x 15 ss 50 x 10
60 x 15 ss 50 x 10
face down hammers on incline bench
50 x 8
50 x 8
50 x 8
cable wrist curls
4 sets of 15
cable reverse curls
4 sets of 10
cheat day
-
tuesday
rest day
cheay day
wednesday
today
6 am
20 mins hiit cardio on treadmill
chest back delts calves this afternoon
-
tuesday
rest day
cheay day
wednesday
today
6 am
20 mins hiit cardio on treadmill
chest back delts calves this afternoon
wed afternoon
chest back calves abs
incline dumbell press superset pullups
60 x 15 ss 12 pullups
80 x 12 ss 12 pullups
90 x 8 ss 12 pullups
90 x 6 ss 12 pullups
bench press superset pushups on hanging rings superset trx low inverted rows
135 x 20 ss 12 ring pushups ss 15 trx
185+chains x 10 ss 12 ring pushups ss 15 trx
195+chains x 8 ss 12 ring pushups ss 15 trx
195+chains x 6 ss 15 pushups ss 12 ring pushups ss 15 trx
standing 2 arm cable rows superset flies on hanging rings
stack x 15 ss 12 ring flies
stack+20 x 10 ss 12 ring flies
stack+20 x 10 ss 12 ring flies
hammer chins superset stiff arm pushdowns
12 hammers ss 50 x 15
12 hammers ss 50 x 15
12 hammers ss 50 x 15
leg press calf superset bench knee ups
1 plate per side x 15 ss 20 knee ups
2 pps x 15 ss 20 knee ups
3 pps x 15 ss 20 knee ups
4 pps x 15 ss 20 knee ups
4 pps x 15 ss 20 knee ups
trx rollouts superset incline plank knee crosses
15 trx ss 15 incline crosses
15 trx ss 15 incline crosses
15 trx ss 15 incline crosses
cable iso palof press
2 sets of 35lbs per side x 30 secs each
same diet
-
thursday
delts traps
dumbell upright rows
20 x 12
22 x 12
30 x 12
30 x 12
seated dumbell press no back support
40 x 15
50 x 12
55 x 8
55 x 8
side dumbell laterals
40 x 8
45 x 8
45 x 8
incline dumbell side raise superset face pulls
22 x 12 ss 130 x 12
22 x 12 ss 130 x 12
22 x 12 ss 130 x 12
hammer strength shrugs
2 plates per side x 15
4 plates per side x 15
4 pps x15
4 pps x 15
4 pps x 15
same diet
-
friday
legs
low box squats
135 x 20
185 x 15
195 x 12
225 x 8
225 x 8
bulgarian split squats superset walking lunges
3 sets of bodyweight x 15 per leg ss 40 lunges
step ups into reverse lunge combo
3 sets of 20 per leg
lying stabilty ball ham curls superset dumbell sumo deads
3 sets of 15 ball curls ss 120 x 20
dumbell stiff leg deads superset high box jumps
55 x 12 ss 10 jumps
55 x 12 ss 10 jumps
seated calf
7 sets of 15
same diet
Saturday
7 am
20 mins hiit cardio on treadmill
afternoon
arms calves at golds new haven ct
vbar pushdowns superset machine preachers
4 x 15, 15, 12, 12 ss 4 x 15 15 12 12
cable incline curls superset machine overhead extensions
4 x 12, 8, 8, 15-drop set ss 4 x 20 15, 12, 12-drop set
dips w/ chains on neck superset machine concentration curls
4 x 10 ss 4 x 15
hammer curls superset barbell rev curls
3 sets of 10 ss 3 sets of 10
cable wrist curls
4 sets of 20
machine calf raise
heavy
6 sets of 12
donkey calf raise machine
6 sets of 15
sunday
rest day
same diet for nontraining day-no carbs
-
What do the chains add to lifts? I am seeing more and more people using them.
-
What do the chains add to lifts? I am seeing more and more people using them.
im not sure the weight-it was my 1st time using them-i noticed when i put them around my neck it made me lean forward a bit-i really like how it felt-i liked it better than a weight belt w plates attached
-
monday
5am
20 mins hiit cardio on treadmill at gym
gonna go to golds new haven again today to train chest back calves
-
monday
5am
20 mins hiit cardio on treadmill at gym
gonna go to golds new haven again today to train chest back calves
monday afternoon
chest back calves at golds gym
evan centopani was squatting 500 pounds rock bottom and slow while i did calves :o
wide pulldowns superset old 1980s retro 2 handed incline press
4 sets of 15 ss 4 sets of 12, 10, 8, 8-drop set
gironda dips superset vbar chins
4 sets of 12 ss 4 sets of 12
bodymasters decline press superset tbar row
4 sets of 12 ss 4 sets of 8
1 arm db rows superset pec deck
3 sets of 6 ss 3 sets of 12
original nautilus pullover machine superset pushups
3 sets of 12 ss 3 sets of 20
standing calf raise
7 sets of 10
seated calf
4 sets of 15
donkey calf raise machine
7 sets of 20
cheat day
-
What do the chains add to lifts? I am seeing more and more people using them.
Do you want to know how much weight or what their purpose is?
Gene, how goes the firemans testing? Are you an engine driver yet?
-
As I walked to the calf raise I saw Evan squatting
"hey" i said
"hey" he said back "I almost didnt recognize you"
"how you been?" I said
"I've been good..looks like you lost some weight...looks like you are in real good shape"
Gene-endorsed by Evan Centopani IFBB pro
"hey can I ask you something" I said
"sure" he said
"can u critique my calves? Be honest, you can even insult them if you want"
"you have the muscle insertions...the calves are there...they look ok...if you just keep training them they will grow more"
-
Do you want to know how much weight or what their purpose is?
Gene, how goes the firemans testing? Are you an engine driver yet?
slow going w/ the testing
the results have been sitting on the directors desk for wekks and weeks...no one knows why they havent been mailed out
-
Tuesday
kickboxing training for upcoming fight
wed
shoulders traps abs
w/ sf1900
hammer strength press
plate+35 per side x 10
2 pps x 10
2 plate+25 per side x 8
strive machine side laterals
130 x 8 drop to 110 x 8 drop to 90 x 8
150 x 8 drop to 130 x 8 drop to 90 x 8
160 x 6 drop to 140 x 6 drop to 90 x 6
front raise w/ ez curl bar
50 x 12
50 x 12
50 x 12
cable rear delts
50 x 12
50 x 12
30 x 15
30 x 15
barbell shrugs
225 x 12
275 x 12
behind back smith shrugs
225 x 12
225 x 15
abs
incline bench revrse crunch
2 x 15
bosu crunch
2 x 15
med ball russ twist
2 x 15 per side
same diet
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Do you want to know how much weight or what their purpose is?
Gene, how goes the firemans testing? Are you an engine driver yet?
purpose mainly..
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Thursday
630 am
ran few miles outside...I timed my run and it turns out ive been doing 7 minute miles...this weekend I hope to get 6 minute miles
thursday evening
more kickboxing training for upcoming fight
same diet
4 omega eggs w 3/4 cup whites w spinnach
2 scoop pro powder tbsp mac oil
8 oz turkey w collard greens 1 advocadoe
8 oz turkey w collard greens w walnuts
2 scoop pro powder tbsp mac oil
8 oz salmon w pumpkin seeds w collard greens
-
legs and cardio
pistol squats superset high box jumps
12 pistols per leg ss 12 jumps
12 pistols per leg ss 12 jumps
12 pistols per leg ss 12 jumps
smith machine deep squat superset smith machine reverse lunges superset sled pushes
135 x 5 ss 135 x 8 rev lunge ss 135 x 5 ss 135 x 8 lunge ss 135 x 5 ss 135 x 8 lunge ss 30 secs heavy sled pushes
135 x 5 ss 135 x 8 rev lunge ss 135 x 5 ss 135 x 8 lunge ss 135 x 5 ss 135 x 8 lunge ss 30 secs heavy sled pushes
135 x 5 ss 135 x 8 rev lunge ss 135 x 5 ss 135 x 8 lunge ss 135 x 5 ss 135 x 8 lunge ss 30 secs heavy sled pushes
deep leg press superset walking lunges w/ big sandbag on shoulders
4 plates per side x 20 ss ss 30 sandbag lunges
4 plates per side x 20 ss ss 30 sandbag lunges
4 plates per side x 20 ss ss 30 sandbag lunges
went for a 3.5 mile run after outside
same diet
-
Bluto (I mean Gene)..stop this insanity please!!!
-
left bicep is either torn or badly sprained/strained
no upper body work this week
-
sat and sunday
took them as rest days
gonna do light cardio in the mornings...no running...just walking on tread at incline
gonna train calves 2 days next week, abs 2 days next week, and legs 2 days next week
seeing the doctor this tuesday to find out about my bicep
it looks better and feels better...i hope its not ripped or torn
-
monday
7 am
30 mins on treadmill...12-15% incline, 4.0 mph
same diet as usual
2 scoop pro powder tbsp mac oil
4 omega eggs w 3/4 cup whites w spinnach
8 oz turkey w collard greens 3 oz advocadoe
8 oz turkey w collard greens 2tbsp almond butter
8 oz salmon w 1/4 cup pumpkin seeds w spinnach
2 scoop pro powder 2tbsp natural pb
gonna train abs and calves later today
-
monday
7 am
30 mins on treadmill...12-15% incline, 4.0 mph
same diet as usual
2 scoop pro powder tbsp mac oil
4 omega eggs w 3/4 cup whites w spinnach
8 oz turkey w collard greens 3 oz advocadoe
8 oz turkey w collard greens 2tbsp almond butter
8 oz salmon w 1/4 cup pumpkin seeds w spinnach
2 scoop pro powder 2tbsp natural pb
gonna train abs and calves later today
monday afternoon
calves abs
seated calf
10 sets of 10 w/ 2 plates
abs:
bench knee ups...4 x 12
ball crunches...4 x 12
oblique crunches...2 x 12 per side
-
tuesday
5 am
35 mins on tread-10 incline-3.8 mph
legs tommorow
cheat meal today...
-
wed
legs and cardio
trying to be careful w/ my arm...had my arm in a cast while doing this workout
walking lunges superset trx leg curl
4 sets of 60 ss 4 sets of 20
leg press superset single leg press superset ball ham curls
4 sets of 1 plate per side x 50 ss 1 plate per side x 15 per leg x 15 ball curls
power step ups superset jumping split squats superset wall sits
4 sets of 20 powers ss 20 jump split squats ss 1 min wall sits
trx single leg glute bridge
3 sets of 10 per leg
30 mins cardio
8 incline 3.5 mph
-
thursday
rest day
just did a few sets of light side laterals, dumbell presses, and dumbell front raises w/ my right arm
cardio tommorow morning, and legs in the afternoon
cardio sat morning
cardio sunday morning
monday cardio in morning and upper body right side afternoon
-
friday
5 am
30 mins on treadmill...10 incline, 3.5 mph
legs in the afternoon
just playing it safe-arm hurt a lot today
leg press
heavy
5 sets of 20 reps
bulgarian split squats on bench superset walking lunges
3 sets of 20 per leg ss 3 sets of 30
step up into reverse lunge
3 sets of 20 per leg
lying leg curl
heavy
4 sets of 10
ball hamstring curls
4 sets of 15, 20, 25, 30
leg press calf
8 sets of 15
keto diet
-
sat
rest day
sunday
today
8 am
30 mins on treadmill...12 incline, 3.5 mph
then abs
bench knee ups...3 sets 15
ball crunches...3 sets 15
russian twists...3 sets 15
lying supermans...3 sets 15
been doing a full keto diet since friday and am gonna follow it next week
i imagine i cant workout the week of my surgery so i think the keto diet will maintain my leans
40g vpx whey iso tbsp mac oil
4 omega eggs w 3/4 cup whites w spinnach
8 oz turkey w collard greens 28 almonds
8 oz turkey w collard greens 1/4 cup walnuts
8 oz salmon 1/4 cup pumpkin seeds w spinnach
40g vpx whey iso 2tbsp natural pb
-
4 omega eggs w 3/4 cup whites w spinnach
do you mix this as an omellette?
do you use ketchup or any other condiments?
-
I'm waiting for the part where he hangs himself...
-
I'm waiting for the part where he hangs himself...
is that supersetted with anything?
-
4 omega eggs w 3/4 cup whites w spinnach
do you mix this as an omellette?
do you use ketchup or any other condiments?
i make the eggs as an omlette and eat the spinnach raw on the side
no condiments
I'm waiting for the part where he hangs himself...
im prob gonna die in surgery tommorow so u will get your wish u wanted of seeing me dead
-
monday
445 am
30 mins treadmill...11 incline. 3.5 mph
keto diet again
-
monday
445 am
30 mins treadmill...11 incline. 3.5 mph
keto diet again
monday evening
right side chest
calves
abs
with calvinh-y board mod
lying low flutter kicks-4 sets of 50
bosu crunches-4 sets of 15
ab coaster oblique crunches-2 sets of 15 per side
seated calf
6 sets of 6 reps
flat dumbell press
3 sets of 12 on right arm-40, 50, 60lbs
incline dumbell fly-3 sets of 15 reps-30lbs on right arm
hammer strength incline press-3 sets of 20 w 1 plate-on right arm
free motion cable crossover w/ right arm-3 sets of 15, 15, 12, 60lbs 80lbs 100lbs
seated calf
4 sets of 6 drop set last set
nautilus leg press calf
6 sets of 15 reps
surgery tommorow
-
tuesday
had surgery
ate after-small pizza 1 whole cheescake milkshake raviolis ice cream
wed-keto diet
thursday
had pizza and cheesecake for dinner..keto diet rest of the day
just gonna relax and eat junk food when i want this weekend coming up but still eat my clean meals-maybe i wont even cheat
i eat clean and do cardio all year-1 week wont hurt
back on diet n cardio monday
-
good luck dude, I hope you get better
seriously
you seem like a good dude
-
and after 17 plus pages of this you probably still look like shit :D
-
and after 17 plus pages of this you probably still look like shit :D
You sure seem obsessed with him, though. Weak trolling attempt. Try harder.
-
and after 17 plus pages of this you probably still look like shit :D
are you male? explain yourself
basically what I'm saying is that all men are potential rapists deep down inside...... ;)
-
friday
keto diet all day
then i had some pizza and cookies
all cravings are gone for junk-gonna start keto diet back up tommorow and add cardio and leg training back in on tuesday-fri the doctor removes my stiches
abs are still in despite all the junk ive had this week
good luck dude, I hope you get better
seriously
you seem like a good dude
thank you
and after 17 plus pages of this you probably still look like shit :D
ive overcome a ruptured bicep tendon-nothing u say to me comapres to the pain i went through
You sure seem obsessed with him, though. Weak trolling attempt. Try harder.
x2 thx for the back up
-
sat
keto diet all day
then 3 pizza slices and a cookie at night
sunday
keto diet
maybe some pizza and a caesar wrap later-not sure
tommorow
strict diet begins again no cheating
cardio in mornings
weights in evening
i gotta say-i feel rested-no aches-no soreness anywhere
i can get up easily
i sleep great at night
my body was def overtrained
-
monday
people at work made me cookies and ordered pizza 4 me...i had to eat it...so i had 4 cookies and a slice of pizza-keto diet for the rest of the day
tommorow im gonna do chest tris abs calves and cardio after
-
keto diet today
went to the gym to do upper body w/ my right arm-wasnt even worth it-left after a few mins
-
wed
5 am
30 min on tread
12 incline 3.5 mph
keto diet
-
thursday
upper body-right arm only
trx rotational pulls superset cable rotational chest press supserset 1 arm plank
15/40lbs x15/30 secs
15/40lbs x15/30 secs
15/40lbs x15/30 secs
1 arm kettlebell clean superset 1 arm kettlebell shrug superset 1 arm rope pushdown superset straight leg sit up
55 x 12/ 90 x 12/ 50 x 15/ 15 sit ups
55 x 12/ 90 x 12/ 50 x 15/ 15 sit ups
55 x 12/ 90 x 12/ 50 x 15/ 15 sit ups
1 arm barbell snatch superset stability ball scapula contractions superset stab ball chest flies scapula retraction
50 x 20/ 20 ball/ 20 ball
50 x 20/ 20 ball/ 20 ball
50 x 20/ 20 ball/ 20 ball
wall slides/ dumbell curl/ leg press calves
20/ 25 x 12/ 2 pps x 20
20/ 25 x 12/ 2 pps x 20
20/ 25 x 12/ 2 pps x 20
keto diet
cardio tomm
legs tomm
-
friday
520 am 30 mins treadmill-12 incline, 3.7 mph
saw doc today-arm is good and healing well
4 weeks till i begin rehab
friday evening-had an hour break at work-trained legs
leg press
slow and deep
2 pps x 15
3 pps x 15
4 pps x 15
5 pps x 15
6 pps x 15
6 pps x 10 5 pps x 10 4 pps x 10 3 pps x 10 2 pps x 10
seated leg curl
70 x 12
90 x 12
120 x 12
140 x 12
150 x 12
ball hamstring curl supsert walking lunges
12/ 30 lunges
12/30 lunges
12/30 lunges
wall sit
2 mins
stairway calves
1st step 1 raise
2nd step 2 raise
3rd step 3 raise
etc...up to 15 step 15 raise
wall sit
2 mins
leg press calves
10 sets 8
tibia raise
5 sets 20
keto diet
-
You sure seem obsessed him, though. Weak trolling attempt. Try harder.
at
Dude it was a joke...Natural Wonder and I have a history..he knows I am busting his chops..relax
-
at
Dude it was a joke...Natural Wonder and I have a history..he knows I am busting his chops..relax
this is true
we used to talk all the time on muscle mahem till we got banned for getting in a fight w/ a famous pro
saturday
keto diet
sunday
keto diet
monday today
5 am
35 mins cardio
15 incline 3.5 mph
keto diet
-
tuesday
5 am
30 mins treadmill-10 incline 3.5 mph
gonna do right side chest tris today
and some abs calves
keto diet all day
abs are really ripped
no water retention at all
the keto diet diet really leaned out my abs great so far
-
You sure seem obsessed with him, though. Weak trolling attempt. Try harder.
Is your real name Don ???
-
tuesday
5 am
30 mins treadmill-10 incline 3.5 mph
gonna do right side chest tris today
and some abs calves
keto diet all day
abs are really ripped
no water retention at all
the keto diet diet really leaned out my abs great so far
tuesday evening
right arm dumbell incline press
5 sets of 15 reps(15lbs, 25lbs, 35lbs, 45lbs, 45lbs)...was able to squeeze left side of my chest when pressing
right arm neutral grip flat dumbell press
3 sets of 15 reps(45lbs)...was able to squeeze left side chest
right arm pec deck
140 x 12
140 x 12
140 x 12
was able to squeeze whole chest
1 arm pushdowns
40 x 15
40 x15
30 x 20
-
wednesday
no cardio-no need-abs are ripped to the bone
keto diet again
4 omega eggs w/ 2 turkey hot dogs w spinnach
7 oz turkey w kale 28 almonds
7 oz turkey w kale 1/3 cup walnuts
40g whey iso tbsp mac oil
7 oz salmon w spinnach 1/3 cup pumpkin seeds 2tbsp guacomole/hummus blend
40g whey iso tbsp mac oil
tommorow i will do am cardio and right arm back bis
-
thursday kinda back and abs in afternoon-
stability ball back ext-4 x 20
stablity ball back contractions-4 x 20
bench knee ups-3 x 20
lying flutter kicks-3 x 20
bosu ball crunch-3 x 20
ball crunch-3 x 20
russian twists-3 x 20
cardio right before bed
30 mins-10 incline, 3.5 mph
keto diet
friday
today
legs and cardio
walking lunges superset bodyweight squats
3 x 50 lunges ss 3 x 20
val slide stationary lunges superset trx leg curl
3 x 10 ss 3 x 15
val slide sumo squats superset power step ups
3 x 10 ss 3 x 20 per leg
single leg leg press calf
4 sets of 12 per leg-1 plate per side
seated calf
5 sets of 6-working up to 2 plates, drop set last set
25 mins on stepper after-level 14
keto diet w/ a cheat meal before bed
2 more weeks till i begin rehab for my arm-its doing better
-
saturday
i weighed myself and i was 169...noooooooooooooooo!!!!!!!
im leaner
my bodyfat was tested and its lower than before my surgery
i still fit the same in my shirts
but my left arm-the one that had surgery-is def smaller-i can tell the shoulder is weaker too
-
saturday
i weighed myself and i was 169...noooooooooooooooo!!!!!!!
im leaner
my bodyfat was tested and its lower than before my surgery
i still fit the same in my shirts
but my left arm-the one that had surgery-is def smaller-i can tell the shoulder is weaker too
woke up real hungry-prob cuz of the cheat meal last night
maybe i will have a cheat meal 2nite-not sure
-
sat
had some cheat foods thrughout the day...did keto diet the other meals
sunday-had some cheat foods throughout the day...did keto the other meals
today-monday
weight was 176 when in woke up-just like last week
at 12 noon today i did right arm chest
right arm hammer strength incline press
50lbs-4 sets of 12
free motion right arm chest press
40lbs x 10
70lbs x 10
100lbs x 10
100lbs x 10
right arm cable pushdowns
50lbs-4 sets of 15
back on the keto diet all today
1 cup egg whites w/ 6tbsp guacomole w spinnach
40g whey iso tbsp mac oil
6 oz salmon w just under 1/3 cup pumpkin seeds+2tbsp guacomole w spinnach
50g whey iso tbso mac oil
7 oz turkey w 27g pecans w collard greens
40g whey iso tbsp mac oil
will hit 40 mins cardio an hour after my last meal then off to bed-gonna be 10 incline 3.5 mph
-
pics?
-
tuesday
keto diet
abs and calves at noon
stairway calves
1st step 1 raise
2nd step 2 raises
up to 20 steps 20 raises
bench knee ups 3 x 15
ball crunch 3 x 15
russ twist 2 x 1 minute
right before bed and after my last meal
30 mins cardio...3.5 mph 10-12 incline
pics?
yes and no
-
wed
keto diet
no cardio
-
thursday
keto diet
then right after my last meal and right before bed:
40 mins cardio
3.5 mph-8-15% incline
-
thursday
keto diet
then right after my last meal and right before bed:
40 mins cardio
3.5 mph-8-15% incline
please tell me you arent one of those people that hand onto the treadmill when you do cardio
-
please tell me you arent one of those people that hand onto the treadmill when you do cardio
no i am not
those people annoy me greatly
-
no i am not
those people annoy me greatly
I am now your biggest fan
-
I am now your biggest fan
lol
i dunno if they dont know better or what but its rediculous
friday
did abs today
lying reverse crunch-3 x 25 ball crunch-3 x 25 oblique crunch 2 x 30
ball back extensions-3 x 12
ball upper back contractions-3 x 12
cheat meal day
no cardio today
im dropping weight fast...too fast!!! i was 167 today!!!!! no matter how much junk food i ate last week i keep dropping weight!
my tricep muscle seems to be gone in my left arm that was operated on-i cant even flex it
2 more weeks till rehab
i cant wait to lift again
arm is feeling better day by day slowly
diet today
4 omega eggs w 2 turkey bacon w spinnach
50g whey iso tbsp mac oil
8 oz turkey w collard greens 6tbsp guacmole
8 oz salmon w spinnach 1/4 cup pumpkin seeds
2 reeses peanut butter cups, 3/4 apple pie w ice cream, 3 slices pizza, big bowl penne vodka, 1 greek yogurt w scoop whey, blueberries and tbsp pb
-
sat
really had to resist the urge to cheat...but i did not cheat today
i feel w/ the keto diet the day after the cheat meal is hard for me...i crave junk all day...i justify in my kind that im already lean so the extra day wont hurt-but i just makes it harder to get back into ketosis
diet wise for the upcoming weeks the only change is im having 5 eggs for breakfast instead of 4 eggs w/ turkey bacon
5 omega eggs w spinnach
7 oz turkey w 27grams pecans
7 oz turkey w 28 almonds
45g whey iso tbsp mac oil
6 oz salmon w spinnach 1/4 cup pumpkin seeds
45g whey iso 2tbsp natural pb
tommorow will be 40 mins cardio before meal 1, then legs in the afternoon
-
so the keto diet is really doing good for you? Have you found that it is the best "diet" so far? I did it maybe 10 years ago and lost 35lbs but I never worked out then and I never ate clean. I always ate pepperoni and cheese, salami, you know...all the good greasy stuff. I may try it again and this time go balls to the wall with the workouts. I can't drink or smoke weed anymore so what the hell. :D
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so the keto diet is really doing good for you? Have you found that it is the best "diet" so far? I did it maybe 10 years ago and lost 35lbs but I never worked out then and I never ate clean. I always ate pepperoni and cheese, salami, you know...all the good greasy stuff. I may try it again and this time go balls to the wall with the workouts. I can't drink or smoke weed anymore so what the hell. :D
the keto diet really works good for me
i dont eat a lot of carbs in my reg diet so when i eliminate them the fat loss is rapid
yeah all the stuff u ate is more of a traditional keto diet-im doing more of the palumbo keto diet
i would like to eat all that fun stuff xcept my face would break out
the only drawbacks i see to this diet is the first few days where u go into ketosis-u feel like shit-and i find it hard to get back on track after the cheat meal-i just wanna keep cheating-but im extremely lean so for me its ok if i cheat an extra day-but to someone who needs to lose a lot of weight-i could see the keto diet being hard to stick to
im kinda using this keto diet to maintain my leaness while i wait for my arm to heal after surgery
-
sunday
legs abs
leg press
1 plate per side x 10
2 pps x 20
3 pps x 30
4 pps x 40 drop to 3pps x 30 drop to 2pps x 20 drop to 1pps x 10
seated calf
1 plate x 6
2 plate x 6
3 plate x 6
3 plate x 6 drop to 2 plate x 6 drop to 1 plate x 12
lying leg curl superset walking lunges
70 x 10 ss 30 lunges
90 x 10 ss 30 lunges
90 x 10 ss 30 lunges
ball hamstring curls superset ball glute bridges superset wall sits
10 ss 10 ss 1 min
20 ss 20 ss 1 min
lying flutter kicks superset lying scissors
50 ss 50
50 ss 50
ball crunches
1 set of 50
lying oblique crunch
2 x 20 per side
keto diet
-
when do we see pics?
-
any pics nw?i remember the abs pic looked pretty good. how about legs, back etc.
-
any pics nw?i remember the abs pic looked pretty good. how about legs, back etc.
i never took pics of them
what i want to do is take pics the 1st day i can go back to lifting, then week by week take progress pix
-
monday
keto diet
someone made me pumpkin pie cheesecake-i wanted to eat it badly but i will wait till sat
cravings are still present today, but not as bad as over the weekend
50g whey iso w fiber powder tbsp mac oil
7 oz turkey w collard greens 27g pecans
5 omega eggs w spinnach
8 oz salmon w 1/4 cup pumkin seeds w broccoli
50g whey iso w fiber powder 2tbsp nat pb
7 oz turkey w broccoli tbsp extra virgin olive oil
cardio will be done after the last meal before bed
40 mins-3.7 mph 8 incline
going to new york on sat-need to get the cardio done this week so i can eat a lot sat
-
gene perhaps if you ate more healthier foods you would feel better, not have as many cravings and have more energy.
by healthier i mean cardohydrates - your bodies primary fuel source. ;D
-
gene perhaps if you ate more healthier foods you would feel better, not have as many cravings and have more energy.
by healthier i mean cardohydrates - your bodies primary fuel source. ;D
i agree
but i want to keep my face clear so im eating like this for a bit
once i get back to reg working out i will eat more carbs like i used to
-
i agree
but i want to keep my face clear so im eating like this for a bit
once i get back to reg working out i will eat more carbs like i used to
do carbs give you acne ?
how is your chest ?
-
do carbs give you acne ?
how is your chest ?
yes when i eat them a lot
my chest is fine
it was my bicep that was operated on
-
yes when i eat them a lot
my chest is fine
it was my bicep that was operated on
sorry i meant that, i don't know why i typed chest.
how is it recovering ?
-
sorry i meant that, i don't know why i typed chest.
how is it recovering ?
very very slowly
some days it feels great-some days it feels sore
tuesday
keto diet
no cravings today-i found out it takes me 3 days to reach ketosis
then i had a cheat meal-abs are very ripped-i can see veins in my obliques and lower abs-so if igured why not cheat if im able to 8)
weight is unfortunately 167 :(
im def losing muscle but i know the rebound will be great when i lift again
cheat meal-2 slices pumpkin pie cheesecake
1 slice apple pie a la mode
1 small thin crust pizza
1 greek yogurt w fruit
tommorow i will weigh more
then in 2 days i will be 167 again
by sat my abs will be ripped again like they were before the cheat day-my abs are always not as shapr the day after
-
gene, when recovering from surgery, and or injury its not sensible to diet.
you need the extra calories to heal quicker, dieting will only delay the process.
-
weight was 170 today
back on keto diet-no cravings
seems my body likes a carb / cheat meal every 4th day...
i did 40 mins of cardio after my last meal tonight
4.0 mph, 10 incline
gene, when recovering from surgery, and or injury its not sensible to diet.
you need the extra calories to heal quicker, dieting will only delay the process.
i was thinking that too-but i seem to be recovering well so far-time will tell
-
weight was 170 today
back on keto diet-no cravings
seems my body likes a carb / cheat meal every 4th day...
i did 40 mins of cardio after my last meal tonight
4.0 mph, 10 incline
i was thinking that too-but i seem to be recovering well so far-time will tell
fair enough.
in the hospital i work in they give patients high calorie meal replacement drinks on top of regular meals to speed recovery after surgery.
-
fair enough.
in the hospital i work in they give patients high calorie meal replacement drinks on top of regular meals to speed recovery after surgery.
hmmm i prob should have done that
the days after my operation i was craving junk food-lots of it-not like me at all-i wonder if my body was telling me to eat more
thursday
keto diet
no cravings
abs midday
bench knee ups-4 x 10
bosu crunch-4 x 10
russ twist-2 x 30
cardio right b4 bed and after my last meal
40 mins
4.0 mph 8 incline
legs tommorow
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friday
weight was 164
keto diet
sat
cheat day
all day
sunday
weight was 170-just like every week after my cheat day
on my cheat day i had a large pizza at grimaldis, scoop of vanilla ice cream from brooklyn ice cream factory, slice of juniors apple crumb cheesecake, order of raviolis, bread, ceasar sald w chicken, canoli, 3/4of a blueberry pie, 1 slice apple pie, 1 pint of ice cream
new diet for the next few days
1)4 omega eggs w 3/4 cup oats w 1/4 cup blueberries
2)6 oz salmon w 1/4 cup berries and melon kale w lemon juice and tbsp extra virg olive oil
3))6 oz salmon w spinnach and melon kale w lemon juice and tbsp extra vir olive oil
4)greek yogurt w/ 1/4 cup pumpkin seeds and apple
5)6 oz turkey w 1/4 cup blueberries and 27g pecans
will train legs tommorow-skipped them last week
-
monday
weight was 169-abs are looking good
was tempted to cheat-no cravings, but decided not to
arm is feeling better-i go for my last follow up on thurs-hopefully i can start doing some light chest work next week i hope
legs
walking lunges(double lunge=1 lunge) superset lying leg curls
40 lunges ss 50 x 12
40 lunges ss 70 x 12
40 lunges ss 90 x 12
40 lunges ss 90 x 12
leg press superset rotary calf machine
3 plates per side x 25 ss 100 x 30
3 pps x 25 ss 100 x 30
3 pps x 25 ss 100 x 30
3 pps x 25 ss 100 x 30
hypers superset pistol squats
15 ss 5 per leg
15 ss 5 per leg
15 ss 5 per leg
15 ss 5 per leg
seated calf superset single leg calf raise
70 x 12 ss 12 per leg
70 x 12 ss 12 per leg
70 x 12 ss 12 per leg
70 x 50 ss 12 per leg
diet
4 omega eggs w 3/4 cup oats w 1/4 cup blueberries
greek yogurt w 1/4 cup pumpkin seeds w 1 apple
6 oz salmon w kale, 1/4 cup blueberries, honeydew melon, tbsp etxra virgin olive oil and lemon juice
6 oz salmon w kale and spinnach, 2 kiwis, tbsp extra virgin olive oil and lemon juice
8 oz turkey w 1/4 cup blueberries, 27g pecans
-
arm is infected
this sucks
i hope the antibiotic i got will clear it up soon
i hope this doesnt affect my rehab next week
-
gene - i've already said this but you need to up your calories while you are healing.
infection means your immune system is weak, low calories do not help immune function - especially while recovering from surgery.
excess energy will help to both fight infection and heal quicker.
gyms are filthy places too, full of germs.
i think you should stop working out for a while, and eat more.
you'll recover quicker, and will be refreshed when you are fully healed. then you can hit the iron full pelt.
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Calories is not the key, the nutirition in the food is key for the body. Only one area of the hospital preaches calories and they are good calories at that, is the oncology floors. Natural, listening to this clown is like listening to a used car salesman on what car makes you look good! Keep your protien uptake up, get a Z-pack from the local pharmacy and keep digging.
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thanks dr and panda
going to see the dr today...picked up my antibiotic presciption
arm seems better-redness is down just a tiny bit
did an upper body workout this morning
kneeling band lat pulldowns(using ab straps on my elbows to pull so no bicep use)
3 sets of 30
supersetted with
kneeling band low rows(using ab straps on elbows to pull from elbow)
3 sets of 30
supersetted with
val slide knee tucks
3 sets of 15
supersetted with
lying supermans w/ scapular retractions and pulls
3 sets of 25
supersetted with
wall slides
3 sets of 15
lying side jackknives
3 sets of 15 per side
supersetted with
straight leg sit ups
3 sets of 10
supersetted with
modified transitional planks
3 sets of 15
supersetted with
giant rope side raises(palms away)
3 sets of 20
val slide mountain climbers(bent elbows)
3 sets of 40
supersetted with
wall pushups
3 sets of 25
supersetted with
modified trx tricep extensions
3 sets of 15
supersetted with
rope pushdowns
3 sets of 40lbs x 15
diet
going back to keto
will hit cardiob4 bed tonight
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Calories is not the key, the nutirition in the food is key for the body. Only one area of the hospital preaches calories and they are good calories at that, is the oncology floors. Natural, listening to this clown is like listening to a used car salesman on what car makes you look good! Keep your protien uptake up, get a Z-pack from the local pharmacy and keep digging.
::) yes don't listen to the guy that works in a hospital with post op patients all day long, and talks with dieticians regularly about theur advice to patients.
listen to Dr Ill with 7 posts and who cannot spell nutrition correctly ::)
oh brother - paging Dr Dumb.
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;D , Yea, I saw you at the Burger King down stairs in our hospital. Here is a clip of you in action!
Anytime you want to compare jobs in the hospital, feel free to throw up your credentials there chub master.
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;D , Yea, I saw you at the Burger King down stairs in our hospital. Here is a clip of you in action!
Anytime you want to compare jobs in the hospital, feel free to throw up your credentials there chub master.
i'm sorry i cannot compare my degrees to your janitor badge ::)
run along dr dumb.
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Not that you have one ounce of credibility on these forums, but I don’t blame you for avoiding that challenge.
Wait a minute, you better go, I think I just heard the ding, so you need to go get those French Fries for your customers!
:-X
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Not that you have one ounce of credibility on these forums, but I don’t blame you for avoiding that challenge.
Wait a minute, you better go, I think I just heard the ding, so you need to go get those French Fries for your customers!
:-X
::) sure we can compare qualifications if you like gimmick.
post your up and i'll do the same.
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I have a MS in Radiation Physics....no need to go further, because by your response of qualifications compared to credentials, I have my answer....ding the fries are done, you need to run along and take care of your customers chub master!
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I have a MS in Radiation Physics....no need to go further, because by your response of qualifications compared to credentials, I have my answer....ding the fries are done, you need to run along and take care of your customers chub master!
i work in a hospital. i am on my feet all day walking fast between things, bending, lifting, carrying, i basically sweat from the first 5 mins till i'm finished.
are you saying your education and qualifications tend to have you in a higher position than said description above?
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I have a MS in Radiation Physics....no need to go further, because by your response of qualifications compared to credentials, I have my answer....ding the fries are done, you need to run along and take care of your customers chub master!
you just posted a qualification - not credentials. ::)
i actually have a phd in radiation physics. ::)
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you just posted a qualification - not credentials. ::)
i actually have a phd in radiation physics. ::)
AHAHAHAHAHAHAHAHAHAHAAAA AAAAAAAAAAAAAAAAAAAAAAAA AA
epic fantastic lie----absolutely midblowingly epic
yes I know guy who went homeless with a PHD in 17 different areas,.....its sooooooo common
omg this is fuking beautiful
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AHAHAHAHAHAHAHAHAHAHAAAA AAAAAAAAAAAAAAAAAAAAAAAA AA
epic fantastic lie----absolutely midblowingly epic
yes I know guy who went homeless with a PHD in 17 different areas,.....its sooooooo common
omg this is fuking beautiful
you are a clearly a phd yourself josh - the way you so absolutely believed my sarcasm reveals your high intellect. ::)
the fact you believed a guy with 8 posts is ever better ::)
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thank you to all the doctors and medical personell that post in my log here
wed-keto diet
40 mins of cardio on precor efx before bed, after my last meal
thurs-keto diet
30 mins of cardio on treadmill, 4.0 mph, 10%incline before bed, after my last meal
friday-today
weight dropped to 169-so i had a cheat day
tommorow im gonnarun in the morning and train legs later in the day
its been about a month since i last ran-looking 4ward to it
arm looks better-the antibiotics are helping it-red is 98%gone
hand and wrist are sore
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Garlic is a natural antibiotic :-*
-
Garlic is a natural antibiotic :-*
ive been having tons of it on my food! i love garlic
sat-had another cheat day-i only weighed 170
sun-today-weight was 170 again-i gained no weight from the cheat day-abs look good-only a tiny bit blurry from holding water
back on keto diet and will def hit legs this afternoon
-
sunday-today
legs
seated leg curl
120 x 12
120 x 12
120 x 12
leg press calf
170 x 20
170 x 20
170 x 20
bulgarian split squats superset walking lunges
15 per leg ss 30 lunges
15 per leg ss 30 lunges
15 per leg ss 30 lunges
abductor machine superset adductor machine
140 x 20 ss 140 x 20
140 x 20 ss 140 x 20
140 x 20 ss 140 x 20
box jumps superset wall sits
15 ss 1 min
15 ss 1 min
15 ss 1 min
keto diet
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finally checked it out..FUNNY AS HELL!!!!
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finally checked it out..FUNNY AS HELL!!!!
what r u refrerring to?
-
ive been having tons of it on my food! i love garlic
sat-had another cheat day-i only weighed 170
sun-today-weight was 170 again-i gained no weight from the cheat day-abs look good-only a tiny bit blurry from holding water
back on keto diet and will def hit legs this afternoon
170, whoa, quite the beast. How tall are you?
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170, whoa, quite the beast. How tall are you?
i dunno where u live but 170 is not very big
i was about 185ish before my surgery and im not eating as much since i cant work out
im not sure my exact height but i believe im about 5'7
i was 230 last year but i dont want to be heavy anymore
thanks for checking in bro
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monday
keto diet-no cravings
weight was 169 this morning
right before bed im gonna do 30 mins on the efx precor
tommorow im going running in the morning
had my follow up today
dr said arm was great
i start rehab this friday
another 5-6 weeks and ill be back in the gym normal
-
tuesday
did a 3 mile run outside w a friend
felt great to run again-been over a month
did 7 min miles
keto diet
-
tuesday
did a 3 mile run outside w a friend
felt great to run again-been over a month
did 7 min miles
whoa 7 min miles..NICE
-
whoa 7 min miles..NICE
i was doing 6 min miles before
but today was a good start
-
i was doing 6 min miles before
but today was a good start
You seem to be going for the health look. Did you give up the dream?
-
You seem to be going for the health look. Did you give up the dream?
health look all the way
the dream is over forever
-
i was doing 6 min miles before
but today was a good start
Wow, I tried that a few times, someone here challanged me, forgot the posters name. I have to run like 9.6 mph to do a 6 minute mile and I got short legs, so I just cant
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Wow, I tried that a few times, someone here challanged me, forgot the posters name. I have to run like 9.6 mph to do a 6 minute mile and I got short legs, so I just cant
u need to start ltraining your legs w/ weights
once your legs get stronger your run time will improve
-
u need to start ltraining your legs w/ weights
once your legs get stronger your run time will improve
I have but I cannot see that happening. I don't know how these marathoners run 26.2 miles in 2 hours and some change minutes. Cripes to qualify for the olympics you have to run a marathon in 2 hours 19 minutes or less..WTF
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I have but I cannot see that happening. I don't know how these marathoners run 26.2 miles in 2 hours and some change minutes. Cripes to qualify for the olympics you have to run a marathon in 2 hours 19 minutes or less..WTF
ahh
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u need to start ltraining your legs w/ weights
once your legs get stronger your run time will improve
Muscling up her legs will slow her down more. Have you seen what marathon runners look like?
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Muscling up her legs will slow her down more. Have you seen what marathon runners look like?
this is true. I do more core now for legs, lunges, frog squats etc, no weights
-
wed
keto diet
cravings were outta control today-but because im excited about my weekend-a few people baked me cheesecakes and food as a late birthday gift and im traveling to see my family this weekend to celebrate my birthday-gonna be lotta good food-cant wait till fri and sat
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wed
keto diet
cravings were outta control today-but because im excited about my weekend-a few people baked me cheesecakes and food as a late birthday gift and im traveling to see my family this weekend to celebrate my birthday-gonna be lotta good food-cant wait till fri and sat
where are you traveling to
-
where are you traveling to
upstate new york
thursday
weight was 166-damnnnnnn...time for a cheat weekend
keto diet today-no cravings
went running outside w/ some friends-just under 4 miles-felt great
then abs after
lying flutter kicks-2 sets of 50
lying reverse crunch-2 sets of 15
russian twist-2 sets of 30
ball crunch-2 sets of 15
tommorow morn is my first rehab session
-
upstate new york
thursday
weight was 166-damnnnnnn...time for a cheat weekend
keto diet today-no cravings
went running outside w/ some friends-just under 4 miles-felt great
then abs after
lying flutter kicks-2 sets of 50
lying reverse crunch-2 sets of 15
russian twist-2 sets of 30
ball crunch-2 sets of 15
tommorow morn is my first rehab session
bundle up I'm sure it will be cold
-
bundle up I'm sure it will be cold
its freezing!
friday
weight was 165
cheat day
2 omega eggs w/ 10 whites, 3/4 cup oats w/ spoonful peanut butter, 2 turkey bacon, fresh berries
greek yogurt w 1/4 cup pumpkin seeds, 1 apple
penne vodka w chicken cutlet
2 scoop milk n egg pro powder w fiber, tbsp mac oil
slice pizza
baked ziti
2 reeses peanut butter cup cookies
small margerita pizza
mini reeses blizzard
1/2 of a juniors cherry cheesecake
greekl yogurt w pecans and blueberries
saturday
today
cheat day
2 scoop whey iso w tbsp mac oil
2 omega eggs w 10 whites, 3/4 cup oats w spoonful peanut butter and berries, 2 turkey bacon
8 oz salmon w spinnach and tbsp extra virgin olive oil and lemon juice
1/2 juniors cherry cheesecake
penna vodka
icelandic yogurt w 1/4 cup pumpkin seeds and apple
sushi
cream cheese apple pie w ice cream
2 scoop whey iso w tbsp mac oil
-
its freezing!
friday
weight was 165
cheat day
2 omega eggs w/ 10 whites, 3/4 cup oats w/ spoonful peanut butter, 2 turkey bacon, fresh berries
greek yogurt w 1/4 cup pumpkin seeds, 1 apple
penne vodka w chicken cutlet
2 scoop milk n egg pro powder w fiber, tbsp mac oil
slice pizza
baked ziti
2 reeses peanut butter cup cookies
small margerita pizza
mini reeses blizzard
1/2 of a juniors cherry cheesecake
greekl yogurt w pecans and blueberries
saturday
today
cheat day
2 scoop whey iso w tbsp mac oil
2 omega eggs w 10 whites, 3/4 cup oats w spoonful peanut butter and berries, 2 turkey bacon
8 oz salmon w spinnach and tbsp extra virgin olive oil and lemon juice
1/2 juniors cherry cheesecake
penna vodka
icelandic yogurt w 1/4 cup pumpkin seeds and apple
sushi
cream cheese apple pie w ice cream
2 scoop whey iso w tbsp mac oil
can't take it anymore..please stop
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can't take it anymore..please stop
not the time or place bro u know better
__________________
rehab for arm is going well-its feeling better and better each day-stronger and looser
looks like dec 1st is what im planning on for regular workouts
sunday
keto diet
monday
today
legs and cardio
box jumps superset walking lunges
15 ss 35
15 ss 35
15 ss 35
15 ss 35
seated leg curls superset bodyweight squats
100 x 12 ss 20
130 x 12 ss 20
150 x 12 ss 20
170 x 12 ss 20
hypers superset ball ham curls superset ball bridges
15 ss 10 ss 10
15 ss 10 ss 10
15 ss 10 ss 10
15 ss 10 ss 10
bench knee ups
3 x 20
side jacknives
2 x 15 per side
ball crunch
3 x 15
cardio
30 mins on precor efx
keto diet
-
tuesday
upper body
wall pushups superset rope pushdown superset walking dumbell press superset superman
3 sets of 25 ss 50 x 15 ss 12lbs x 30 steps ss 20
giant rope lateral superset rope waves superset rope russ twist superset ab strap hands free pulldowns on ball superset ball rolling plank
3 sets of 20 ss 30 secs ss 20 ss 20 ss 15
trx modified y flies superset cable rope obliques crunch superset wall slides superset overhead rope ext superset trx pushups
3 sets of 15 ss 20lbs x 12 per side ss 25 ss 40 x 15 ss 15
keto diet
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wed
keto diet
weight is back to 167!
cardio after last meal tonight-on the efx precor for 30 mins
-
thursday
keto diet
tommorow will be a hard run outside
more therapy today-arms feels better
-
friday
fast 3 mile run outside-felt strong
keto diet all day then some cheat meals in the afternoon-tried the ihop pumpkin pancakes-really good
abs were looking really shredded in the morning
-
sat and sunday
had some cheat foods
abs looked good on monday
monday
today
more therapy for my arm
getting stronger
still very sore in the wrist area
legs and abs
box jumps superset walking lunges superset trx pistol squats
4 sets of :15 ss 30 ss 5 single leg, 5 jumping single leg
hypers superset trx leg curls superset trx glute bridges
4 sets of : 15 ss 10 ss 10
seated leg curls
3 sets of 175 x 8
1 set of 100 x 20
leg press calf press
4 sets of 150 x 20
lying low flutter kicks
3 sets of 50
lying low scissor kicks
3 sets of 50
keto diet
no cravings
-
when are you coming back as bluto?
-
Tuesday
keto diet
then right before bed and after my last meal:30 mins on the precor efx
wednesday
keto diet
then right before bed i will do cardio after my last meal:40 mins on precor efx
very weird-instead of having 2 cheat days i cheated on sunday as well-3 days of some junk food mixed in w/ clean meals-my abs look tighter and i look more ripped-weight is back to 166 again
-
Thursday
upper body
still being careful w/ the arm-but its feeling better-i was doing light machine rows and 2lb dumbell curls in therapy
trx pushups superset straight arm band flies superset bench dips superset trx rows(short rand of motion)
3 sets of 20 ss 20 ss 20 ss 20
prone supermans w/ band superset plank superset dumbell floor press superset giant rope laterals superset rope pushdowns
3 sets of 20 ss 2 mins ss 25lbs x 15 ss 20 ss 50 x 15
giant rope straight arm chops superset giant rope waves superset rope oblique crunch
3 sets of 15 ss 30 secs ss 30 x 20
keto diet
cardio before bed and after last meal-40 mins on precor efx
-
Thursday
upper body
still being careful w/ the arm-but its feeling better-i was doing light machine rows and 2lb dumbell curls in therapy
trx pushups superset straight arm band flies superset bench dips superset trx rows(short rand of motion)
3 sets of 20 ss 20 ss 20 ss 20
prone supermans w/ band superset plank superset dumbell floor press superset giant rope laterals superset rope pushdowns
3 sets of 20 ss 2 mins ss 25lbs x 15 ss 20 ss 50 x 15
giant rope straight arm chops superset giant rope waves superset rope oblique crunch
3 sets of 15 ss 30 secs ss 30 x 20
keto diet
cardio before bed and after last meal-40 mins on precor efx
Interesting, why is that?
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Interesting, why is that?
from what ive read its good to do cardio right before bed because it helps you sleep better, and helps keep insulin levels low in the body.
plus its nice not having to get up super early each morning to do cardio-ive noticed good results from it-i see no diff between fasted am cardio and pm cardio before bed. then again, im just maintaining my leaness so i would be interested to see how someone who is at a higher bf% would do on it.
________
friday
had pizza and 2 slices of cheescake and a soft pretzel friday night, followed the keto diet during the day
saturday-had clean carbs w/ 3 meals, and then a few cheat foods on sat afternoon and evening-nothing crazy-just 2 homemade somasoas, small small bowl of shrimp curry, some sushi, and a soft pretzel
sunday-had clean carbs w/ a few meals-no cravings this weekend for junk actually-didnt even feel like cheating-weird
sunday
today
quick legs
got to the gym late-had half an hour to work out
bulgarian split squats on bench superset box jumps
4 sets of 15 per leg ss 4 sets of 15
power squat machine
2 plates per side x 20
2 plates+25 per side x 20
2 plates+35 per side x 20
3 plates per side x 20
hypers superset ball ham curls
4 sets of 15 ss 4 sets of 15
-
monday
keto esque diet-had carbs with meal 1 and 3-just oats and fruit-rest of meals were pro and good fat
weight was 176 sat night, weight was 170 this morning
i imagine it will be either 170 or 169 tomm morning
this afternoon i did calves and lower abs
seated calf-4 sets of 50 secs
leg press calf-4 sets of 50 secs
seated tibia machine-4 sets of 20 reps
lying reverse crunch-4 sets of 20
right before bed i did 20 mins of interval cardio on treadmill
-
tuesday
upper body
arm is feeling stronger-was cleared to do regular pushups next time i work out
low bench pushups superset straight arm flies superset trx y rear delt flies
20 ss 20 ss 20
20 ss 20 ss 20
20 ss 40 ss 20
dumbell floor press superset dumbell side raises(elbows up) superset rope pushdowns superset trx hip drop raise
30lbs x 15 ss 7lbs x 15 ss 70 x 15 ss 15 trx
30lbs x 15 ss 7lbs x 15 ss 70 x 15 ss 15 trx
30lbs x 15 ss 7lbs x 15 ss 70 x 15 ss 15 trx
ab strap wide pullups(elbows supported, not pulling w arm) superset ab strap hammer chins ss giant rope straight arm waves superset giant rope jumping jacks
20 ss 15 ss 30 secs ss 25
15 ss 15 ss 30 secs ss 25
12 ss 12 ss 30 secs ss 25
trx high rows superset trx tricep extenions
15 ss 15
15 ss 15
15 ss 15
1st 2 meals had carbs, rest of meals were keto
back on full keto tommorow
20 mins of hiit cardio before bed tonight
-
wednesday
weight was 169
keto diet
40 mins on precor efx right before bed
thursday
today
weight was 168
keto diet
lower body + upper abs
walking lunges superset power squat machine
40 ss 1 plate per side x 10
40 ss 2 plate per side x 10
40 ss 3 plate per side x 10
40 ss 3 plate per side x 10
step up into reverse lunge superset bosu crunch
15 per leg ss 15
15 per leg ss 15
15 per leg ss 15
15 per leg ss 15
lying leg curls superset hypers
70 x 12 ss 15
70 x 12 ss 15
70 x 12 ss 15
70 x 12 ss 15
ball ham curl superset ball glute bridge
15 ss 15
15 ss 15
15 ss 15
15 ss 15
tibia machine
4 sets of 20
1 set of 12
right before bed i will do 30 min on precor efx
-
This thread is really becoming agonizing
-
monday
keto esque diet-had carbs with meal 1 and 3-just oats and fruit-rest of meals were pro and good fat
weight was 176 sat night, weight was 170 this morning
i imagine it will be either 170 or 169 tomm morning
this afternoon i did calves and lower abs
seated calf-4 sets of 50 secs
leg press calf-4 sets of 50 secs
seated tibia machine-4 sets of 20 reps
lying reverse crunch-4 sets of 20
right before bed i did 20 mins of interval cardio on treadmill
ive noticed your not eating as clean as before, are you trying to put on weight?
as for the cardio before bed, chris aceto also recommends it, so it must be working.
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ive noticed your not eating as clean as before, are you trying to put on weight?
as for the cardio before bed, chris aceto also recommends it, so it must be working.
monday-friday i eat a super strict keto diet-on fri and sat i eat the same keto meals during day xcept a few meals are junk in evening-ive been having pizza, cheesecake, pasta, pretzels
my body seems to hold water for a few days, then by thursday and friday im back down to my weight b4 the cheat days
last week i changed it up and had oatmeal and fruit with meal 1, and greek yogurt and fruit mixed w/ my pro powder at meal 2
nah not trying to gain weight now, just trying not to lose anymore weight-i weigh 165 now :-X
-
friday
keto during the day-then at night i had a few slices of pizza from john pizza in times square, 2 soft pretzels, cookie dough ice cream w gummi bears, and a yogurt w/ fruit
sat-keto during the day-then at night i had few slices of pizza, ravioli w some bread, and a greek yogurt w/ fruit
back on keto today
weight was 176 fri night after my cheats
weight was 171. 9 when i woke up today on sunday
on sat i did an upper body workout
nervous doing some of the things, but my arm felt good and no issues-more therapy next week
machine pullovers superset smith machine incline press
90 x 15 ss 70 x 15
110 x 15 ss 80 x 15
130 x 15 ss 115 x 15
prone superman w/ scapular retraction superset pushups
15 ss 15
15 ss 15
15 ss 15
machine shoulder press superset machine side raise superset russ twists
45 x 15 ss 45 x 15 ss 30 russ
65 x 15 ss 55 x 15 ss 30 russ
75 x 15 ss 55 x 15 ss 30 russ
smith machine close grip bench
3 sets of 115 x 15
vbar pushdowns
40 x 15
60 x 15
80 x 15
-
monday-friday i eat a super strict keto diet-on fri and sat i eat the same keto meals during day xcept a few meals are junk in evening-ive been having pizza, cheesecake, pasta, pretzels
my body seems to hold water for a few days, then by thursday and friday im back down to my weight b4 the cheat days
last week i changed it up and had oatmeal and fruit with meal 1, and greek yogurt and fruit mixed w/ my pro powder at meal 2
nah not trying to gain weight now, just trying not to lose anymore weight-i weigh 165 now :-X
Oh got it, youre maintaining.
i thought you were a year round "dieter". I do the same right not. well clean for 5-6 days and the next day i have a cheat...the only prob with me is that i binge.
-
Oh got it, youre maintaining.
i thought you were a year round "dieter". I do the same right not. well clean for 5-6 days and the next day i have a cheat...the only prob with me is that i binge.
I can't believe you're buying into this thread.....there is no way he is able to exercise at this pace..unless he is unemployed.....and he would need to spend a fortune to eat like he does
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Oh got it, youre maintaining.
i thought you were a year round "dieter". I do the same right not. well clean for 5-6 days and the next day i have a cheat...the only prob with me is that i binge.
well being i cant work out hard right now cuz of my injury im just maintaining-once i can work out harder i want to eat more to gain some size
I can't believe you're buying into this thread.....there is no way he is able to exercise at this pace..unless he is unemployed.....and he would need to spend a fortune to eat like he does
i dont really see whats so hard to believe-my weight workouts take lil under an hour-and my cardio takes 30-40 mins...being i work in a gym its very easy for me to fit in a workout...i buy in bulk and just eat turkey fish nuts seeds and leafy veggies-its really not that expensive
-
monday
arm is doing better-feeling stronger-rehab is so tedious-i am up to curls w/ 3lbs-3 sets of 100 reps throughout the day
weight was 170.5 this morning-tommorow i will be 169
keto diet lately has been:
4 omega eggs w/ 1/2 cup whites, spinnach
40g vpx whey iso, fiber powder tbsp mac oil
6 oz salmon w kale 1/4 cup pumpkin seeds
2 cans sardines w kale, tbsp extra virgin olive oil and lemon
40g vpx whey iso fibe rpowder tbsp mac oil
7 oz turkey w/ spinnach 27g pecans
lower body, lower abs, cardio
power squat machine superset bench knee ups
1 plate per side x 12
2pps x 12 ss 20
3 pps x 12 ss 20
4 pps x 12 ss 20
single leg press superset flutter kicks/scissor kicks
2 plate per side x 20 per leg ss 50 flutters
2 pps x 20 per leg ss 50 scissors
2 pps x 20 per leg ss 100 flutter/scissors
lying leg curls
85 x 12
85 x 12
85 x 12
hypers superset glute bridges
12 ss 15
12 ss 15
12 ss 15
seated calf
4 sets of 40 seconds
5 mile run outside after
-
tuesday
upper body
arm felt ok during all this-went very slow-i def feel weaker :-[
had bodyfat tested and it came out to 5.5 percent...what sucks is that i weighed 167 this morning
pushups superset ab strap pullups(elbows in ab straps and then do pullups without pulling on bicep)
20 ss 15
20 ss 12
20 ss 12
incline smith machine press superset trx y flies
25 per side x 10 ss x 15
35 per side x 10 ss x 15
45 per side x 10 ss x 15
straight arm band flies superset band skiers
25 ss 25
25 ss 25
25 ss 25
band twists
15 per side
15 per side
15 per side
dumbell side raises superset trx tricep extensions
7.5 x 15 ss 15
7.5 x 15 ss 15
7.5 x 15 ss 15
cable rear delt crosses superset giant rope straight arm slams
10lbs x 15 ss 30 slams
10lbs x 15 ss 30 slams
10lbs x 15 ss 30 slams
keto diet
no cravings
-
tuesday
upper body
arm felt ok during all this-went very slow-i def feel weaker :-[
had bodyfat tested and it came out to 5.5 percent...what sucks is that i weighed 167 this morning
pushups superset ab strap pullups(elbows in ab straps and then do pullups without pulling on bicep)
20 ss 15
20 ss 12
20 ss 12
incline smith machine press superset trx y flies
25 per side x 10 ss x 15
35 per side x 10 ss x 15
45 per side x 10 ss x 15
straight arm band flies superset band skiers
25 ss 25
25 ss 25
25 ss 25
band twists
15 per side
15 per side
15 per side
dumbell side raises superset trx tricep extensions
7.5 x 15 ss 15
7.5 x 15 ss 15
7.5 x 15 ss 15
cable rear delt crosses superset giant rope straight arm slams
10lbs x 15 ss 30 slams
10lbs x 15 ss 30 slams
10lbs x 15 ss 30 slams
keto diet
no cravings
any pics? abs for example.
-
wednesday
keto diet-no cravings
right before bed-30 mins on precor efx-i was gonna do 40 mins but the gym was closing early
i was 167 this morning again-same as yesterday-tommorow i will prob be 166
any pics? abs for example.
i have some on my cell-but ive never posted pix myself online-ive always video messaged them to a friend and theyve posted them for me online
if theyre on my cell-how do i put them into an online album?
butterbean has a pic of my abs from last year-i will get it from her
-
Thursday
weight was 166 this morning
arm is feeling better-wrist was real sore the past few days-today it feels better and stronger-almost done w/ rehab
keto diet so far-then i will have thanksgiving food in the evening
no cravings which is weird-last week at this time i was dying for junk
lower body, abs, and cardio
walking lunges superset power step ups ss tibia machine
40 ss 20 per leg ss 10 per side x 20
40 ss 20 per leg ss 20 per side x 20
40 ss 20 per leg ss 20 per side x 20
leg press superset rotary calf press
4 plates per side x 15 ss 140 x 30
4 pps x 20 ss 160 x 30
4 pps x 20 ss 160 x 30
160 x 30
lying leg curls superset glute bridges
90 x 12 ss 15
90 x 12 ss 15
90 x 12 ss 15
hypers superset ball crunches
15 ss 20
15 ss 20
15 ss 20
cardio:
30 mins on treadmill-8% incline, 3.8 mph
-
well being i cant work out hard right now cuz of my injury im just maintaining-once i can work out harder i want to eat more to gain some size
i dont really see whats so hard to believe-my weight workouts take lil under an hour-and my cardio takes 30-40 mins...being i work in a gym its very easy for me to fit in a workout...i buy in bulk and just eat turkey fish nuts seeds and leafy veggies-its really not that expensive
but you also eat a whloe lot of junk food as well......thats gotta cost
-
but you also eat a whloe lot of junk food as well......thats gotta cost
true-quite simply-i live above my means
-
friday
arm is feeling real good today-i am up to 4lb dumbell curls-i remember before my surgery i couldnt lift the 4 pounders
friday afternoon-upper body
machine pullover superset pushups
90 x 15 ss 25
140 x 15 ss 25
140 x 15 ss 25
smith machine incline press superset prone supermans w/ scapular retraction
135 x 10 ss 10
135 x 10 ss 10
135 x 10 ss 10
machine side raise superset rear delt rows done on side raise machine
90 x 15 ss 90 x 12
120 x 15 ss 120 x 12
120 x 15 ss 120 x 12
machine shoulder press
90 x 15
120 x 15
120 x 15
smith machine close grip bench
135 x 15
135 x 15
135 x 15
vbar pushdowns
90 x 15
120 x 15
120 x 15
overhead rope extensions
50 x 15
50 x 15
50 x 15
keto diet
no cravings at all
weight was 170 this morning
right before bed tonight 40 mins on precor efx at gym
-
sat as the keto diet...weight was 170 on Friday, 169 on Sat, 168 today on Sunday.
No cravings at all on Fri or Sat...no cravings today. I don't know why.
Cheat day today...going to Olive Garden.
-
monday
decided to have a cheat day today.
Did chest with CalvinH.
flat bench press
25 per side x 15
25 per side x 15
25 per side x 15
hammer strength incline press
25 per side x 15
25 per side x 15
25 per side x 15
straight arm band flies
3 sets of 25
pushups
3 sets of 30
tibia machine raises
4 sets of 15
-
tuesday morning
full body
arm is feeling better...def feels stronger...wrist is still a bit sore
reverse lunge+lateral raise combo superset pushups superset trx row
3 sets of 10lbs x 30 ss 30 pushups ss 15 trx
walking dumbell press superset bench dips supersetleg press
3 sets of 12lbs x 24 steps ss 15 bench dips ss 3 plates per side x 30
straight arm band flies superset band rows superset power step ups
3 sets of 30 ss 30 ss 20 per leg
ab strap pullups superset trx ham curl superset cable rear delts
3 sets of 15 ss 15 ss 15lbs x 12
box jumps superset power lateral crossover step ups superset rope pushdowns
3 sets of 12 ss 30 ss 40 x 15
tuesday evening:
6 sets of 15 standing machine calf raises-heavy
30 mins jumprope
keto diet all day-some cravings
-
wed
weight was 171
keto diet
-some cravings daytime, none at night
right before bed-40 mins on pre cor efx
-
wed
weight was 171
keto diet
-some cravings daytime, none at night
right before bed-40 mins on pre cor efx
Did you get some pussy today?
-
Did you get some pussy today?
nope
thursday
keto diet
weight was 170
did a 3 mile run outside in the early afternoon
-
friday
weight was 170 again
upper body
machine pullover superset incline smith machine press
90 x 15 ss 95 x15
160 x 15 ss 115 x 15
180 x 15 ss 135 x 15
pushups superset prone superman w/ scapula retraction
35 ss 15
35 ss 15
35 ss 15
machine side raise superset rear delt row on side raise machine
70 x 15 per arm ss 70 x 15 per arm
85 x 15 per arm ss 85 x 15 per arm
110 x 15 per arm ss 110 x 15 per arm
vbar pushdowns superset dumbell hammer curls
70 x 20 ss 5lbs x 20
90 x 20 ss 5lbs x 20
110 x 20 ss 5lbs x 20
smith machine close grip bench superset dumbell curls
135 x 15 ss 5lbs x 12
135 x 15 ss 5lbs x 12
135 x 15 ss 5lbs x 12
seated calf
4 sets of 50 secs
keto diet
no cravings
-
sat
weight was 168
keto diet-no cravings
lower body and cardio
walking lunges superset ball hamstring curls superset bench knee ups
40 ss 20 ss 20
40 ss 20 ss 20
40 ss 20 ss 20
trx single leg pistol squats superset hypers superset bosu crunches
15 ss 15 ss 20
15 ss 15 ss 20
15 ss 15 ss 20
abductor machine superset adductor machine
130 x 15 ss 130 x 15
130 x 15 ss 130 x 15
130 x 15 ss 130 x 15
seated leg curls superset glute bridges superset ab bicycles upright
140 x 12 ss 12 ss 40
140 x 12 ss 12 ss 40
140 x 12 ss 12 ss 40
wall sit superset russ twist
2 mins ss 50
cardio
30 mins pre cor efx
-
sunday
weight was 168
the keto diet ive been following
4 omega eggs w/ 2 turkey bacon w spinnach
40g whey iso w/ fiber powder tbsp mac oil
7 oz turkey w/ 27g pecans w/ kale
7 oz turkey w/ 25 almonds w/ kale
7 oz salmon w/ 1/4 cup pumpkin seeds w spinnach and lemon juice
40g whey iso w/ fiber powder tbsp mac oil
-
monday
weight was 167.8
keto diet-no cravings at all
upper body and cardio
pullover machine superset shoulder press machine
90 x 15 ss 80 x 15
160 x 15 ss 110 x 15
180 x 10..rest pause, then 5 reps ss 120 x 15
nautlius incline press superset free motion straight arm flies
50 x 20 ss 30 x 20
70 x 20 ss 50 x 20
70 x 20 ss 50 x 20
standing pulldowns superset prone supermans w/ scapula retraction
30 x 30 ss 12
30 x 30 ss 12
30 x 30 ss 12
dumbell curls superset rope pushdowns superset overhead rope extensions
5lbs x 30 ss 50 x 20 ss 50 x 20
5lbs x 30 ss 50 x 20 ss 50 x 20
5lbs x 30 ss 50 x 20 ss 50 x 20
dumbell hammer curls
5lbs x 30
5lbs x 30
5lbs x 30
bicep work felt great-best its felt in long time-no wrist pain, stretch felt amazing on it, muscle felt strong!
cardio
30 mins pre cor efx
-
tuesday
weight was 166.9
lower body
seated calf raise superset leg press superset walking lunges
plate x 50 secs ss 2 pps x 15 ss 50 lunges
plate+25 x 50 secs ss 4 pps x 15 ss 50 lunges
plate+25 x 50 secs ss 6 pps x 15 ss 50 lunges
plate+25 x 50 secs ss 7 pps x 15 ss 50 lunges
hack squat superset standing calf raise superset power step ups
2 pps x 12 ss 150 x 50 secs ss 25 pow step ups
2 pps x 12 ss 150 x 50 secs ss 25 pow step ups
2 pps x 12 ss 150 x 50 secs ss 25 pow step ups
hypers superset glute bridges superset single leg curls
15 ss 15 ss 40 x 12 per leg
15 ss 15 ss 40 x 12 per leg
15 ss 15 ss 40 x 12 per leg
cheat day!
4 omega eggs w/ 3/4 cup oats w berries and flax seeds
2 scoop ultim muscle protein 1 apple 2 spoonful pb
2 scoop muscle provider, 3/4 cup oats 1 apple 2 spoonful pb
3 rolls of sushi
6 oz salmon w whole wheat pasta and kale
1 large pizza
protein bar
penne vodka
greek yogurt w pumpkin seeds and blueberries
-
wed:weight was 172.8 when i woke up
keto diet today
some cravings
no gym-legs are sore from yesterday
arm is feeling great-soreness has decreased big time
think i will move up to 6 or 7lb dumbells for curls this week
-
thursday
weight was 169.1
keto diet-no cravings
upper body
TRX high row&scarecrow superset kneeling band pulldowns superset rope pushdown superset TRX rollouts
15 ss 15 ss 40 x 15 ss 15
15 ss 15 ss 70 x 15 ss 15
15 ss 15 ss 100 x 15 ss 15
Ab strap pullups superset dumbell rear laterals superset straight arm band flies superset leg press calf
20 ss 10 x 15 ss 30 ss 2 pps x 20
15 ss 10 x 15 ss 30 ss 3 pps x 20
15 ss 10 x 15 ss 30 ss 3pps x 20
Band row superset Jumping jacks w/ Giant Ropes superset TRX 2 stage knee tucks superset straight leg sit ups on ball superset side plank with dumebll reach superset side plank ups superset pushups
25 ss 25 ss 10 ss 12 ss 5lbs x 12 per side ss 8 ss 25
25 ss 25 ss 10 ss 12 ss 5lbs x 12 per side ss 8 ss 25
25 ss 25 ss 10 ss 12 ss 5lbs x 12 per side ss 8 ss 25
then right before bed...30 mins of cardio on treadmill...10 incline, 4 mph
-
friday
weight was 168.4
keto diet no cravings
lower body and cardio
smith machine split squats
25 per side x 15 per leg
35 per leg x 15 per leg
45 per side x 15 per leg
leg press
4 pps x 20
6 pps x 10
7 plate+25 per side x 5
hypers superset wall sits
15 ss 1 min
15 ss 1 min
15 ss 1 min
seated leg curls
70 x 12
100 x 12
130 x 12
cardio:
20 mins hit on treadmill
gonna start going heavier next week w/ legs...arm feels ok to do so
-
saturday
weight was 167.4
cheat day:
4 omega eggs w/ 3/4 cup oats w/ flaxseeds and berrries, 2 turkey bacon
2 slice pumpkin pie w ice cream, egg white omlette w/ onions tomatoes peppers, home fries, and english muffin w butter
2 scoop ultim muscle pro from beverly, 1 apple, 2 spoonful natural pb
7 oz salmon w/ whole wheat pasta, spinnach and tomatoes
half of large pizza, some caesar salad
handful mini reeses peanut butter cups
1 lg pizza
greek yogurt w apple and 1/4 cup pumpkin seeds
weight was 180 at the end of the day
sunday
today
weight was 172.4
keto diet
no cravings so far
-
diet for today
some cravings early in the day
40g whey iso w / fiber powder w/ tbsp mac oil
4 omega eggs w 2 turkey sausages w spinnach
7 oz turkey w collard greens 27g walnuts
6 oz salmon w spinnach tbsp pumpkin seed oil
40g whey iso w/ fiber powder w/ tbsp mac oil
-
monday
weight was 169.4
keto diet-no cravings
i added an egg to breakfast-that seemed to stop my usual hunger i feel all day
5 omega eggs w 2 turkey sausages w/ spinnach
50g whey iso w fiber powder w tbsp mac oil
7 oz turkey w collard greens 27g hazlenuts
7 oz turkey w collard greens 27g walnuts
50g whey iso w fiber powder w tbsp mac oil
7 oz salmon w spinnach 1/4 cup pumpkin seeds
upper body and cardio:
standing lat pulldowns superset pushups
30 x 30 ss 50 pushups
45 x 30 ss 50 pushups
45 x 30 ss 50 pushups
machine pullovers superset prone superman w/ scapula retractions
180 x 10 ss 10
180 x 10 ss 10
180 x 10 ss 10
smith machine incline press
135 x 15
135 x 15
135 x 15
standing calf raise machine
80 x 50 secs
130 x 50 secs
150 x 50 secs
150 x 50 secs
machine side raise superset rear delt rows on side raise machine
160 x 12 per arm ss 160 x 12
160 x 12 per arm ss 160 x 12
160 x 12 per arm ss 160 x 12
rope pushdowns superset rope extensions
50 x 20 ss 50 x 20
80 x 15 ss 80 x 15
100 x 12 ss 100 x 12
dumbell hammer curls superset dumbell curls
7.5 x 20 ss 7.5 x 20
7.5 x 20 ss 7.5 x 20
7.5 x 20 ss 7.5 x 20
cardio:
20 mins HIT on treadmill
-
Tuesday
weight was 168.4
keto diet...small cravings in the morning
lower body:
smith machine split squats
135 x 10 per leg
135 x 12 per leg
135 x 15 per leg
leg press
3 plates per side x 120 secs
4 plates per side x 120 secs
4 plates per side x 120 secs
power step ups superset walking lunges
25 per leg ss 50 lunges
25 per leg ss 50 lunges
25 per leg ss 50 lunges
trx single leg squats superset sled pushes
10 per leg ss 1 min
10 per leg ss 1 min
10 per leg ss 1 min
-
Tuesday
weight was 168.4
keto diet...small cravings in the morning
lower body:
smith machine split squats
135 x 10 per leg
135 x 12 per leg
135 x 15 per leg
leg press
3 plates per side x 120 secs
4 plates per side x 120 secs
4 plates per side x 120 secs
power step ups superset walking lunges
25 per leg ss 50 lunges
25 per leg ss 50 lunges
25 per leg ss 50 lunges
trx single leg squats superset sled pushes
10 per leg ss 1 min
10 per leg ss 1 min
10 per leg ss 1 min
time to hit golds Gene ;D
-
time to hit golds Gene ;D
sounds good to me
-
Did you get some pussy today?
of course he didn't....He's obviously a homo...only a gay guy exercises this much....staying in shape for man-meat
-
sounds good to me
let me know when my friend
-
of course he didn't....He's obviously a homo...only a gay guy exercises this much....staying in shape for man-meat
im still preparing for the fire academy...once i get on i plan to use the money to help pay for a relatives medical bills which theyre having trouble paying-my love for a family member is whats fueling my training
also, im not gay...sorry
let me know when my friend
mondays work...but not this monday
wednesday:
weight was 167.9
6 am
37 flights of stairs w/ friends
my time was 5:09 for the 1st time up...not sure the times on the other 2x but it was the same or a lil bit faster
repeated 3 times
keto diet
-
im still preparing for the fire academy...once i get on i plan to use the money to help pay for a relatives medical bills which theyre having trouble paying-my love for a family member is whats fueling my training
also, im not gay...sorry
mondays work...but not this monday
I thought you trained with Calvin on Mondays ???
-
I thought you trained with Calvin on Mondays ???
nope
thursday
weight was 167
legs are so sore from yesterdays stair climb
wrist was a bit sore during the presses today...
upper body and cardio:
incline dumbell press superset bench knee ups
25 x 20 ss 25
30 x 20 ss 25
30 x 20 ss 25
flat dumbell press
30 x 20
30 x 20
30 x 20
standing dumbell shoulder press superset seated cable rows
30 x 15 ss 40 x 15
30 x 15 ss 60 x 15
30 x 15 ss 60 x 15
standing pulldowns superset back extensions on stability ball
40 x 15 ss 15
40 x 15 ss 15
40 x 15 ss 15
close grip pushups on bosu superset dumbell curls superset dumbell hammer curls
15 ss 8lbx x 20 ss 8lbs x 20
15 ss 8lbs x 20 ss 8lbs x 20
15 ss 8lbs x 20 ss 8lbs x 20
trx body saw
3 sets of 30 secs
cardio
30 mins on tread...3.5mph, 5-15 incline...increased every 5 mins
keto diet
no cravings
-
friday
keto diet
no cravings
weight 166.9
sat
keto diet
no cravings
weight was 165.7
gonna do abs later
tommorow is cheat day
-
friday
keto diet
no cravings
weight 166.9
sat
keto diet
no cravings
weight was 165.7
gonna do abs later
tommorow is cheat day
whatcha gonna eat Gene
-
whatcha gonna eat Gene
im gonna have oats and fruit w my eggs, then whole wheat pasta w my salmon, an apple and pb w my shake, a vpx pro bar, some cheesecake, and a bit of pizza
-
im gonna have oats and fruit w my eggs, then whole wheat pasta w my salmon, an apple and pb w my shake, a vpx pro bar, some cheesecake, and a bit of pizza
sounds good Gene, ENJOY
-
sunday
weight was same as yesterday
cheat day
total body workout
wrist was hurting during the shoulder presses
walking lunges superset trx atomic pushups superset trx inverted rows
3 sets of 50 ss 20 ss 15
trx single leg plyo squats superset standing db press superset trx bodysaw
3 sets of 12 per leg ss 25lbs x 15 ss 30 secs
box jumps superset db hammer curls superset vbar pushdowns superset russian twists
3 sets of 15 ss 10lbs x 20 ss 40 x 15 ss 30
trx leg curls superset rope waves superset hypers
3 sets of 15 ss 30 ss 15
wanted to do dips for tris but my wrist couldnt handle it
-
some posts are missing from here ???
monday
weight was 169
cheat day
tuesday
weight was 177
full body
3 sets of:
trx row/trx atomic pushup/trx pistol squat/rope slams/bench dips
3 sets of:
band speed punches/band skiers/ band flies/ kettlebell goblet squat into press
3 sets of:
side raise/plyo bench scissor squats/ box jumps/ walking lunges
before bed: 20 mins hit on treadmill
keto diet
wed today
weight was 169
keto diet
went for a 3 mile run outside in the afternoon
-
thursday
weight was 168.5
keto diet-no cravings
legs
single leg press superset walking lunges superset sled pushes
1 plate per side x 15 per leg ss +15lbs x 30 lunges ss long time sled pushing
plate+25 per side x 15 per leg ss +15lbs x 30 lunges ss long time sled pushing
plate+25 per side x 15 per leg ss +15lbs x 30 lunges ss long time sled pushing
smith machine split squats superset trx leg curls superset trx hip bridges
3 sets of:
135 x 15 per leg ss 10 trx ss 10 trx
deep squats superset leg press calf press
3 sets of:
135 x 20 ss 2 plates per side x 25
1st time squatting since before my injury...felt good
arm felt strong enough to hold the 15lbs during lunges
wrist is still bothering me
the carpet where i did the sled pushing had sticky stuff all over it so it made the sled harder...felt it more in my legs while trying to dig into the ground
-
friday
weight:167.4
upper body and cardio
pushups supersetted w/ prone superman+scaplua retraction supersetted w/ hamging reverse crunches
2 sets of 50 ss 2 sets of 15 ss 2 sets of 15
nautilus incline press
140 x 15
180 x 12
200 x 10
seated cable row supersetted w/ ab bicycles upright
40 x 15 ss 50 bis
70 x 15 ss 50 bis
90 x 15 ss 50 bis
freemotion chest press supersetted w/ dumbell side raises supersetted w/ lying wipers
3 sets of :50 x 20 ss 15lbs x 20 ss 20 wipers
pullover machine superset shoulder press machine
180 x 12 ss 160 x 15
180 x 12 ss 190 x 15
close grip bench on smith machine
2 sets of: 135 x 15
dumbell hammer curls
15lbs x 20
15lbs x 20
dumbell curls
15lbs x 20
15lbs x 20
cardio
30 mins on treadmill...3.7 mph...8-15 incline...incline increased every 5 mins or so
keto diet
no cravings
-
I stopped reading this a while ago.I just come in here now to goof on Gene
-
I stopped reading this a while ago.I just come in here now to goof on Gene
happy xmas my friend
-
sat
weight:166 cheat day
sunday
weight:172 cheat day
did 25 mins hit cardio in morning then abs:
incline bench reverse crunch 3 sets 10
nautilus crunch 3 sets 10
-
monday
weight 172
tuesday
today
weight was 171
full body:
arm felt real strong-and very minimal wrist pain
walking lunges/walking dumbell press/pushups/pushdowns
+15lbs x 30/+15lbs x 20/ 20 pushups/ 45 x 15
+20lbs x 30/+20lbs x 20/20 pushups/60 x 12
+25lbs x 30/+25lbs x 20/20 pushups/60 x 12
trx row/trx reverse balance lunge/trx jump squats/ab strap pullups/trx oblique crunches
3 sets of:
15/25 per leg/25/12/12
bench press/bench dips/power step ups/mountain climbers on val slides
bar x 50/25/25 per leg/30 secs
bar x 75/25/25 per leg/30 secs
bar x 100/25/25 per leg/30 secs
keto diet
no cravings
30 min of cardio on pre cor before bed
-
gene are you that bald guy in your avatar ?
-
gene are you that bald guy in your avatar ?
hahaha oh brother
-
sat
weight:166 cheat day
sunday
weight:172 cheat day
6 pounds in one day Gene!!!!!!!!! :o :o
Atta boy, way to eat like a man!! ;D
-
gene are you that bald guy in your avatar ?
Nah,thats some other stud.
-
Nah,thats some other stud.
who ?
-
who ?
Gene's bff.
-
Gene's bff.
bluto :o
-
6 pounds in one day Gene!!!!!!!!! :o :o
Atta boy, way to eat like a man!! ;D
8) :o
gene are you that bald guy in your avatar ?
no
____________
wed
weight 169.8
did some calves-6 sets on the leg press
cardio
40 mins on treadmill...3.5 mph, 8 incline
keto diet
very hungry today
cravings outta control but i did not cave in
-
Gene you ever try one legged KB deadlifts? Did them for the first time today.
-
Gene you ever try one legged KB deadlifts? Did them for the first time today.
yes i have
i love 1 legged deadlifts-great exercise-u dont hold onto anyhting do u? i hate when people do that :o
thursday
weight 168
arm felt super strong-very minimal wrist pain
keto diet
full body
walking lunges superset trx rows superset trx atomic pushups
+20lbs x 20 ss 15 ss 15
+25lbs x 20 ss 15 ss 15
+30lbs x 20 ss 15 ss 15
trx I flies superset trx pistol squats superset dumbell side raise superset trx bodysaws
15 ss 15 ss 20lbs x 10 ss 30 secs
15 ss 15 ss 20lbs x 10 ss 30 secs
15 ss 15 ss 20lbs x 10 ss 30 secs
dumbell goblet squats superset dumbell curls superset trx hamstring curls superset hypers
40lbs x 15 ss 15lbs x 15 ss 15 ss 15
40lbs x 15 ss 15lbs x 15 ss 15 ss 15
40lbs x 15 ss 15lbs x 15 ss 15 ss 15
rope waves superset incline dumbell press superset overhead rope extensions
45 ss 40lbs x 12 ss 40 x 15
45 ss 40lbs x 12 ss 50 x 12
45 ss 40lbs x 12 ss 60 x 10
cable wrist curls
20lbs 4 sets of 20
cable reverse wrist curls
20lbs 4 sets 20
-
yes i have
i love 1 legged deadlifts-great exercise-u dont hold onto anyhting do u? i hate when people do that :o
I don't hold anything, it was the first time I had ever done them and I stood on a metal standing so we could get a good stretch at the bottom, I almost fell off a couple times. :-[
We used a 70lb KB. :-[
-
I don't hold anything, it was the first time I had ever done them and I stood on a metal standing so we could get a good stretch at the bottom, I almost fell off a couple times. :-[
We used a 70lb KB. :-[
70lbs is damn good
i would be worried to go too heavy w/ that-i think the risk of a tear is strong cuz its 1 legged
-
70lbs is damn good
i would be worried to go too heavy w/ that-i think the risk of a tear is strong cuz its 1 legged
Yeah but if you do stiff legged dl's with 275-315, you should be able to handle 70lbs with one leg........right?
-
Yeah but if you do stiff legged dl's with 275-315, you should be able to handle 70lbs with one leg........right?
thats true-i guess just really put 100% focus into each rep and go slow
truth be told...i usedto go real heavy for me with stiff legs, like 275 or more...but i think its too risky to go so heavy
maybe its the injury that has jaded me?
-
thats true-i guess just really put 100% focus into each rep and go slow
truth be told...i usedto go real heavy for me with stiff legs, like 275 or more...but i think its too risky to go so heavy
maybe its the injury that has jaded me?
It is the injury, honestly I don't go as heavy as possible, only as heavy as needed for sldl, too heavy and I feel it in my back not my hams.
-
It is the injury, honestly I don't go as heavy as possible, only as heavy as needed for sldl, too heavy and I feel it in my back not my hams.
AGREED
Friday
weight was 167.9
keto diet-no cravings
Saturday
today
weight was 167
cheat day
full body workout:
no wrist pain at all...it was so nice...arm is feeling stronger and stronger day by day
smith machine split squats/nautilus incline press/standing calf raises
135 x 12 per leg/120 x 15/130 x 15
185 x 12 per leg/140 x 15/170 x 15
185 x 12 per leg/140 x 15/180 x 15
leg press/nautilus chest press/seated calf riases
3 plates per side x 30/140 x 15/2 plates x 15
3 pps x 30/140 x 15/2 plates x 15
3 pps x 30/140 x 15/2 plates x 15
shoulder press machine/seated leg curls/pulldowns
220 x 12/90 x 12/70 x 15
220 x 8/90 x 12/90 x 15
220 x 5/90 x 12/100 x 15
jumping scissor lunges/rope face pulls/hypers/hammer curls
25/60 x 15/15/15lbs x 15
25/60 x 15/15/20lbs x 12
25/60 x 15/15/20lbs x 12
vbar pushdowns/cable wrist curls
80 x 15 /40 x 20
120 x 15/40 x 20
120 x 15/40 x 20
cable reverse wrist curls
30 x 20
30 x 20
30 x 20
20 mins hit cardio on treadmill afterwards
-
That Sat cheat day was clean carbs w/ my meals all day except for some sushi for dinner
Sunday
refeed day-ate clean all day w/ carbs in each meal,and had some pizza and sushi in the evening
Monday
Diet-done w/ strict keto for a while-gonna gain back some weight now being that i can go heavier in the gym since my arm is feeling better
will have carbs w/ meal 1 on the days i dont lift
and the days i do lift i will have carbs after i work out
will have fruit with 2 meals in the morning and i will include tomatoes, tomato sauce, salsa in my diet again. prob will increase fat as well.
ate clean today except for a planned friendlys milkshake in the morning after breakfast
upper body and cardio today:
pushups superset side dumbell raise
60 ss 25lbs x 12
60 ss 25lbs x 12
nautilus incline press
155 x 12
155 x 10
seated cable rows
100 x 15
120 x 15
machine pullovers
180 x 15
180 x 12
cable face pulls
100 x 15
100 x 15
dips
3 sets of 15, 12, 10
1st time doing these since before my accident-wrist felt strong enough to do them
dumbell curls
25lbs
3 sets of 12
machine curls
40 x 15
60 x 15
70 x 15
cardio
20 mins hit on treadmill
-
How close are you to 100%, big Gene?
-
How close are you to 100%, big Gene?
im 96% i think
wrist pain is finally gone-i could actually do bar dips yesterday...and i did lunges holding 30lb dumbells last week w/ no problems
i havent tried pullups yet..im gonna wait till i meet w/ my dr in march to find out about that
but im starting to go heavier on back exercises like pulldowns and cable rows
-
tuesday
lower body and cardio
rushed for time
smith machine front squats
115 x 15
135 x 15
walking lunges superset TRX single leg squats
+35lbs x 30 / 12 per leg
+35lbs x 30/ 12 per leg
hypers
+25lbs x 15
+25lbs x 15
superset
TRX leg curls
15
15
cardio:
30 mins on eliptical
-
Took Wed off-followed keto diet
Thursday
Today
Followed a keto diet but added tomatoes into my meals
upper body and cardio:
arm felt very good during workout-no wrist pain...actually got a great bicep pump-been a while since i felt that-last few workouts ive been getting great pumps so that is motivating.
pushups supersetted with lying supermans
70 / 15
70/ 15
nautilus incline press
155 x 15
155 x 15
lat pulldowns
120 x 15
120 x 15
nautilus plate loaded shoulder press
plate+25 per side x 15
plate+25 per side x 15
seated cable rows
140 x 15
140 x 15
bar dips
20
19
hammer strength plate loaded curl
20lbs x 15
40lbs x 15
40lbs x 15
bisolator machine curl
60lbs x 15 per arm
60lbs x 15 per arm
25 mins HIT cardio on treadmill
-
I thought about you today while doing rack pulls. 8)
-
im 96% i think
wrist pain is finally gone-i could actually do bar dips yesterday...and i did lunges holding 30lb dumbells last week w/ no problems
i havent tried pullups yet..im gonna wait till i meet w/ my dr in march to find out about that
but im starting to go heavier on back exercises like pulldowns and cable rows
Good to hear.
-
I thought about you today while doing rack pulls. 8)
i miss doing those
Good to hear.
thx
friday-spent 4.5 hours on the highway going 5mph...drive normally takes 25 mins
sat
lower body and cardio
step ups superset box jumps
+30s x 15 per leg/ 10 jumps
+40lbs x 15 per leg/ 10 jumps
+40lbs x 15 per leg/ 10 jumps
seated leg curl
130 x 15
130 x 15
130 x 15
hypers
+35lbs x 15
+35lbs x 15
+35lbs x 15
stairway calves
1st step 1 raise
2nd step 2 raises
3rd step x 3 raises
etc
up to 15 steps 15 raises
30 mins on precor efx
had some sushi and pizza for dinner
-
took sunday and monday off...ate some cheat meals during those days
back on track tommorow to start gaining weight and trying to get back to my weights pre surgery
the bicep blaster will be used!
-
what's your favorite type of sushi Gene?
-
what's your favorite type of sushi Gene?
i really like the rainbow roll or godzilla roll
you?
-
i really like the rainbow roll or godzilla roll
you?
pretty much anything but eel
-
GOLDS soon???
-
GOLDS soon???
that would be good
lets try for next monday? snow pending?
-
that would be good
lets try for next monday? snow pending?
you got it
-
tuesday
upperbody
arm felt strong-could have gone heavier but im taking it slow.
Side dumbell raise superset lat pulldowns
15lbs x 20 ss 145 x 12
15lbs x 20 ss 145 x 12
15lbs x 20 ss 145 x 12
smith machine incline press superset seated cable rows
185 x 12 ss 145 x 12
185 x 12 ss 145 x 12
185 x 12 ss 145 x 12
flat dumbell press superset bent over dumbell raises superset hammer strength shrugs
50lbs x 12 ss 15lbs x 15 ss 1 plate per side x 15
50lbs x 12 ss 15lbs x 15 ss 1 plate per side x 15
50lbs x 12 ss 15lbs x 15 ss 1 plate per side x 15
dumbell skulls superset hammer strength curls
30lbs x 10 ss 45lbs x 12
30lbs x 10 ss 45lbs x 12
30lbs x 10 ss 45lbs x 12
seated calf superset rope hammers
plate x 45 secs ss 65 x 15
plate+25 x 45 secs ss 65 x 15
plate+25 x 45 secs ss 65 x 15
cardio
20 mins HIT on treadmill
-
wed
tried to go for a run outside but the roads were pure ice
shoveled tons of snow all day
thursday today
lower body and cardio
-
Thursday
Lower and cardio
Smith machine split squats
135 x 12 per leg
185 x 12 per leg
185 x 12 per leg
Hack squats
2 plates per side x 12
2 pps x 12
2 pps x 12
Standing calf raise
150 x 50 secs
170 x 50 secs
185 x 50 secs
Kneeling leg curl
35 x 12 per leg
35 x 12 per leg
Hypers
+45lbs x 12
+45lbs x 12
Cardio:
20 mins HIT on treadmill
-
fri
upper body
1st time trying pullups since my surgery-felt good-prob could have done regular pullups
pushups
8 sets of 25
back extensions on stability ball
3 sets of 15
trx rows superset incline dumbell press
3 sets of 15 ss 50s x 15
assisted pullup machine superset seated dumbell shoulder press on flat bench
60lbs x 15 ss 35s x 12
40lbs x 15 ss 35s x 12
30lbs x 15 ss 35s x 12
dips superset dumbell hammer curls
15 ss 25s x 12
15 ss 25s x 12
15 ss 25s x 12
vbar pushdowns superset machine curls
80 x 15 ss 60 x 15
80 x 15 ss 80 x 15
80 x 15 ss 80 x 15
-
try lifting actual weights next workout gene.
you'll be surprised how well it works compared to the aerobics you currently do.
-
try lifting actual weights next workout gene.
you'll be surprised how well it works compared to the aerobics you currently do.
I would be willing to bet cold hard cash that you could never, ever, EVER in your life, keep up with Gene during one of his workouts.
BTW why would your fatass criticize someone elses workout when the guy is ripped to the bone and you're still a sloppy, fat fuck ???
-
try lifting actual weights next workout gene.
you'll be surprised how well it works compared to the aerobics you currently do.
see FP, I don't understand your criticism at all. You do realize Gene had surgery not that long ago.
Gene, how's this Monday late am at Golds?
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see FP, I don't understand your criticism at all. You do realize Gene had surgery not that long ago.
Gene, how's this Monday late am at Golds?
the kid is on my thread insulting my workouts when he lifts like a pussy.
-
the kid is on my thread insulting my workouts when he lifts like a pussy.
Hhahahhaaaaa Gene would destroy you in any workout.
-
the kid is on my thread insulting my workouts when he lifts like a pussy.
I don't read your log that often so I cannot comment on it
-
Hhahahhaaaaa Gene would destroy you in any workout.
::) i'm sure he would but i dont lift pink dumbells.
i lift heavy black dumbells that would crush this twinks spleen.
he should shut the fuck up and focus on his own retarded thoughts and pussy workouts and leave lifting and diets to the experts.
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::) i'm sure he would but i dont lift pink dumbells.
i lift heavy black dumbells that would crush this twinks spleen.
he should shut the fuck up and focus on his own retarded thoughts and pussy workouts and leave lifting and diets to the experts.
LMFAO, "heavy" db's?? hahahhaaaaaa Your lifts are atrocious......almost as bad as your abdominal stretch marks. :-X
-
You've got to be kidding?
-
sunday
legs and cardio
arm felt great today-50s felt fine-no pain at all
Leg press superset walking lunges superset seated calf superset wall sits
3 plates per side x 20/ ss +30lbs x 30 lunges /superset 1 plate x 15 raises/ ss 1 min
5 pps x 20/ ss +40lbs x 30 lunges/ superset 2 plates x 15 raises/ss 1 min
6 pps x 20/ ss +50lbs x 30 lunges/ superset 2 plates x 15 raises/ ss 1 min
seated leg curl superset dumbell stiff leg deads superset standing calf raise superset leg press calf
100 x 15/ ss 50s x 15/ ss 200 x 20/ ss 3 plates per side x 20
100 x 15/ ss 50s x 15/ ss 200 x 20/ ss 3 plates per side x 20
100 x 15/ ss 50s x 15/ ss 200 x 20/ ss 3 plates per side x 20
cardio
20 mins HIT cardio
i changed it up-usually i do 1 minute at 9.8 mph, then 1 min at 3 mph
but today i did 3 mph for 1 min, followed by 30 secs working up to 11 mph for 2 sprints at the end
-
try lifting actual weights next workout gene.
you'll be surprised how well it works compared to the aerobics you currently do.
calm down fatboy
u do realize these are rehab workouts to get my arm back to normal?
the kid is on my thread insulting my workouts when he lifts like a pussy.
never insulted your actual workouts-only your diet
see FP, I don't understand your criticism at all. You do realize Gene had surgery not that long ago.
Gene, how's this Monday late am at Golds?
im actually gonna be stuck at work sorry
Hhahahhaaaaa Gene would destroy you in any workout.
right on!
-
im actually gonna be stuck at work sorry
no need for apologies.
-
monday
upper body
finished in 40 mins
arm felt great-no pain-1 arm db rows, db presses, and pullups felt great-will prob use 70s next week for the rows, and prob 20lbs for the pullups...can def go heavier on curls too-i liked using the bicep blaster a lot
pushups
9 sets of 25
back extensions w scapula retraction
3 sets of 12
incline dumbell press superset 1 arm dumbell rows
50s x 15 ss 50s x 12 per arm
50s x 15 ss 50s x 12 per arm
50s x 15 ss 50s x 12 per arm
trx overhead delt raises superseet assisted pullup machine
12 ss 40lbs x 12
12 ss 40lbs x 12
12 ss 40lbs x 12
barbell curls using arm blaster superset vbar pushdowns
30lbs x 15 ss 75 x 15
30lbs x 15 ss 75 x 15
30lbs x 15 ss 75 x 15
hammer curls using arm blaster superset dips
20lbs x 15 ss 15
20lbs x 15 ss 15
20lbs x 10 ss 15
cardio
30 min on eliptical
-
tuesday evening
20 mins on stairmaster
-
they are saying 6 to 8 inches of snow on friday Gene :'(
-
they are saying 6 to 8 inches of snow on friday Gene :'(
oh crap
i cant take this anymore
-
oh crap
i cant take this anymore
I know, it's just too much
-
oh crap
i cant take this anymore
Come to SoCal Gene, it was over 80 AGAIN today............ :D
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Come to SoCal Gene, it was over 80 AGAIN today............ :D
i hear theres a bad storm hitting ca soon ??? :o
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i hear theres a bad storm hitting ca soon ??? :o
Just checked the 10 day forecast.........no chance of rain and high 60's - mid 70's....... ???
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Just checked the 10 day forecast.........no chance of rain and high 60's - mid 70's....... ???
ah ok...good
-
Bluto.....I mean Gene....this thread is just an obvious attempt to run up your post count isn't it???
-
wednesday evening
30 mins on stairmaster at level 12
last meal was cheat meal-sloppy joes, brownies, hershey kisses
thursday morning
upper body
inverted rows/bottom range of motion pushups/cable choppers/trx delt pushes
3 sets of 15/30/40lbs x 15 per side/30 secs
bench press bar w chains/transitional plank/jumping jacks w/ giant ropes/renegade rows w kettlebell
3 sets of 50 reps/12/25/44lbs x 12 per arm
trx y flies/trx bear hugs//trx swimmer pull/trx tricep extensions
3 sets of 15/15/15/15
last meal was cheat meal-chicken pot pie, hershey kisses, 1 brownie, reeses peanut butter cups and m&ms
-
friday
30 mins stairmaster level 10
-
whats your current weight?
-
friday
30 mins stairmaster level 10
;D Good Job, what's the highest level it goes to
-
whats your current weight?
i think im back up to like 172...i need to weigh myself tommorow
my abs are looking really good lately-im not sure what i changed in my diet to get them like that ???
;D Good Job, what's the highest level it goes to
im not sure...i think over 20
im soaked to the bone at level 10 though
i really like the stairmaster recently
Saturday:
legs
hack squat
2 plates per side x 15
2 plates+15 per side x 15
2 plates+15 per side x 15 drop to 1 plate per side x 30
single leg press
2 plates per side x 25
3 pps x 25
3 pps x 25
dumbell stiff leg deads superset seated calf
70s x 15 ss plate+25 x 50 secs
70s x 15 ss plate+25 x 50 secs
70s x 15 ss plate+25 x 50 secs
lying leg curls
80 x 15
80 x 15
80 x 15
incline reverse crunches
4 x 15
-
im not sure...i think over 20
im soaked to the bone at level 10 though
i really like the stairmaster recently
I too enjoy the stairmaster. I go at 20 for at least 75 minutes 6 days a week
-
I too enjoy the stairmaster. I go at 20 for at least 75 minutes 6 days a week
thats crazy!! :o
monday
upper body
arm is back to normal i think...i still want to be somewhat careful w/ it though
TRX inverted rows superset TRX I raises superset TRX atomic pushups
25/25/25
25/25/25
25/25/25
incline dumbell press superset 1 arm dumbell rows
60s x 12 ss 60s x 12 per arm
60s x 12 ss 60s x 12 per arm
60s x 12 ss 60s x 12 per arm
gravitron pullups superset standing dumbell press superset ball crunches
30lbs x 10 ss 40lbs x 12 ss 25
30lbs x 10 ss 40lbs x 12 ss 25
30lbs x 10 ss 40lbs x 12 ss 25
barbell curls using arm blaster superset dips
40lbs x 15 ss 15
40lbs x 15 ss 15
40lbs x 15 ss 15
20 mins stairmaster level 11
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Tuesday
lower body
single leg press
1 plate per side x 20
2 pps x 20
3 pps x 20
3 plate+25 per side x 20
deep squats w/ pause at bottom superset reverse lunge w dumbells
185 x 15 ss 40s x 12
185 x 15 ss 40s x 12
185 x 15 ss 40s x 12
stiff leg deads superset single leg hamstring curl on ball
135 x 15 ss 15 per leg
135 x 15 ss 15 per leg
135 x 15 ss 15 per leg
single calf press on leg press
2 pps x 12
2 pps x 12
2 pps x 12 into both legs x 25
leg press
3 plates per side x 50
-
tuesday night-cheat meal
wed morning-30 mins stairmaster level 10
2 cheat meals
thursday
2 small cheat meals
next cheat meal will be wed
-
fri
upper body
pushups
10 sets of 25
pulldowns superset incline dumbell press
80 x 15 ss 70 x 12
100 x 15 ss 70 x 12
1 arm db rows superset dumbell overhead press
70 x 12 per arm ss 45 x 12
70 x 12 per arm ss 45 x 12
db shrugs superset rope face pulls
55 x 15 ss 40 x 15
55 x 15 ss 40 x 15
db hammer curls w arm blaster superset vbar pushdowns
25 x 15 ss 80 x 15
25 x 15 ss 100 x 15
machine curls
80 x 15
120 x 8 100 x 5 70 x 5
dumbell skulls
30 x 15
30 x 10
30 mins stairmaster level 10
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I too enjoy the stairmaster. I go at 20 for at least 75 minutes 6 days a week
UH..WTF. That is basically running isn't it? I can go 8 on the one's at Golds for about 30 and I am spent.
-
sat
lower body
leg press
5 plates per side x 25
5 pps x 25
5 pps x 25 drop to 4 pps x 25 drop to 3pps x 25 drop to 2 pps x 25
dumbell step ups
+50s x 15 per leg
+50s x 15 per leg
+50lbs x 15 per leg
barbell stiff leg deads
155 x 15
155 x 15
155 x 15
seated leg curls
130 x 15
130 x 15
130 x 15
stairway calves
1st step x 1 raise
2nd step x 2 raises
3rd step x 3 raises
etc
up to 15 steps x 15 raises
hanging reverse crunch
3 sets of 15
ball crunches
3 sets of 15
russ twist w 30lb med ball
3 sets of 15 per side
20 mins stairmaster level 11
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please give it up Gene
-
20 mins stairmaster level 11
oh went up a level..EXCELLENT
-
please give it up Gene
to go from not being able to hold a 3lb dumbell before my surgery, to now holding 50lbs is the exact reason why not to give it up
oh went up a level..EXCELLENT
yes!
-
switiching to a bodybuilding split for the next few weeks
monday
chest bis abs cardio
cable crossovers superset bosu ball pushups
30 x 25 ss 25 bosus
60 x 15 ss 15 bosus
90 x 10 ss 10 bosus
incline dumbell press
75s x 10
75s x 10
flat dumbell press
75s x 10
75s x 10
machine curls
60 x 20
80 x 12
80 x 12
barbell curls w/ arm blaster
40 x 12
40 x 12
40 x 12
TRX body saw
2 sets of 30
cable palof press
25lbs x 30 secs(iso hold)
25lbs x 15 reps
30 mins stairmaster level 11
tommorow is legs and cardio
-
back tris
assisted pullups superset standing 2 handle cable rows
45 x 15 ss 80 x 15
35 x 15 ss 80 x 15
35 x 15 ss 80 x 15
35 x 15 ss 80 x 15
barbell rows superset assisted hammer chins
135 x 10 ss 35 x 10
135 x 10 ss 35 x 10
135 x 10 ss 35 x 10
seated 2 handle cable rows superset standing 2 arm stiff pushdowns
stack x 15 ss 40 x 15
stack+25 ss 40 x 15
stack+25 ss 40 x 15
dumbell rows superset dips
70 x 10, 70 x 10 70 x 10 70 x 10ss 15
70 x 10 70 x 10 70 x 10 70 x 10 ss 15
rope pushdowns superset close grip pushups on med ball
50 x 15 ss 15
50 x 15 ss 15
50 x 15 ss 15
cardio tonight!
-
I think it's time to stop the supersets Gene and up the weight a little bit here........With all the cardio you do it wouldn't hurt you to lift a little heavier.
-
I think it's time to stop the supersets Gene and up the weight a little bit here........With all the cardio you do it wouldn't hurt you to lift a little heavier.
ok
i will begin that next workout which will be on thursday
-
ok
i will begin that next workout which will be on thursday
How will your training split look?
-
How will your training split look?
monday-chest tris abs
tues-back bis calves
wed off
thurs-shoulders traps abs
fri-legs calves
thursday
today
shoulders traps abs
side raises superset bench knee ups
15 x 15/ 25
15 x 15/ 25
15 x 15/ 25
dumbell press superset ab rollouts
55 x 12/ 12
55 x 12/ 12
55 x 12/ 12
bent over raises superset dumbell shrugs
20 x 15/ 60 x 15
20 x 15/ 60 x 15
20 x 15/ 60 x 15
30 mins stairmaster level 11
-
monday-chest tris abs
tues-back bis calves
wed off
thurs-shoulders traps abs
fri-legs calves
I tried this split Gene, for awhile.........I kept skipping Fridays workout. ;D Good luck little buddy, keep us posted!
-
I am preping for the April 30th Musclemania show at Mohecan Sun Casino.
Bodyweight is 178
Training has been going great
arm is fully healed and strong
Im gonna start posting my workouts again since I have my new laptop.
i cant remember what i did for chest on monday and back on tuesday, but on monday i ran for 30 mins outside after, and tuesday i did the stairmaster for 30 mins after
wednesday
legs
leg press
3 pps x 50
5 pps x 30
6 pps x 25
8 pps x 15
dumbell step ups
60s in each hand
3 sets of 15, 12, 10
barbell stiff leg deads superset kettlebell swings
3 sets of 185 x 15 ss 3 sets of 15 w/ huge kb
box jumps superset ball pikes
3 sets of 25 ss 15
Friday
today
shoulders calves abs cardio
face pulls superset smith machine shrugs
40 x 15 ss 135 x 15
70 x 15 ss 185 x 15
100 x 15 ss 225 x 15
seated dumbell press superset dumbell shrugs
60 x 15 ss 90 x 15
70 x 15 ss 90 x 15
70 x 15 ss 90 x 15
leaning dumbell side raise superset cable side raise
30 x 15 ss 30 x 15
30 x 15 ss 30 x 15
30 x 15 ss 30 x 15
ab wheel rollouts superset side crunches
3 x 20 ss 3 x 20
stairway calves
1st step x 1 raise
2nd step x 2 raise
up to 15 steps 15 raises
30 mins stairmaster
level 13
tommorow is arms and calves
-
I am preping for the April 30th Musclemania show at Mohecan Sun Casino.
It's being held at Mohegan??
-
It's being held at Mohegan??
thats what ive been told!
-
cool, good luck man.
-
thats what ive been told!
really?....I'll try and make it there..someone has to be there to make fun of you :)
-
thats what ive been told!
I'll verify it for you, Gene. I don't want you strutting around the casino in a thong in front of a bus full of senior citizens.
-
Gene, no worries, it's a hop skip and jump from me I'll make sure noone makes fun of you
-
(http://www.mohegansun.com/img/entertainment/acts/c53d34fd285184b5c94829604634decd_sm.jpg)
The Cabaret Theatre
1:00pm - $30.00, 6:00pm - $40.00
Tickets On Sale: February 22, 2011 at 10:00am
The hottest sports fitness stars in the region will compete at Fitness New England at Mohegan Sun on Saturday, April 30th. This exciting fitness show will feature a series of fitness and sports modeling competitions with nearly 200 world class athletes and sports models from throughout New England. Competitors will present their athletic talents, fitness bodies and marketable prowess on stage at Mohegan Sun's Cabaret Theatre. The competitions are part of the Fitness, Model and Musclemania World Tours which have been featured on ESPN International for over two decades. This year, ESPN3.com features live action throughout the day plus NESN will broadcast a one-hour television special beginning in June.
*Must be 21 or older unless accompanied by a parent or legal guardian.
-
Thanks everyone.
Sat
today
back biceps
pullups
4 sets of 15 reps
tbar rows
4 plates x 12
4 plates x 12
4 plates x 12
4 plates x 12
seated rope rows
140 x 15
140 x 15
100 x 25
100 x 25
dumbell pullovers superset vbar pulldowns
85 x 15 ss 120 x 15
85 x 15 ss 120 x 12
85 x 15 ss 120 x 8
cable curls using arm blaster
80 x 10
80 x 10
80 x 10
machine preacher curls
140 x 8
140 x 6
140 x 5 drop to 100 x 20
cable wrist curls
30 x 15-3 sets
cable reverse wrist curls
30 x 15-3 sets
really hungry all day
i just wanted pizza so much
i need to up my cals
tommorow will hopefully be cardio
-
Thanks everyone.
really hungry all day
i just wanted pizza so much
i need to up my cals
tommorow will hopefully be cardio
how many weeks out are you? Is this your first show?
-
how many weeks out are you? Is this your first show?
just about 10 weeks i think
my bodyfat is 5-6% right now
my trainer tells me no cheats
i think i can still get away w/ it
what do u think?
-
just about 10 weeks i think
my bodyfat is 5-6% right now
my trainer tells me no cheats
i think i can still get away w/ it
what do u think?
I think you're gonna kick ass in southeastern connecticut champ. Only you know your body Gene. 10 weeks out I say have a few slices but again, only you know your body's reaction.
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I think you're gonna kick ass in southeastern connecticut champ. Only you know your body Gene. 10 weeks out I say have a few slices but again, only you know your body's reaction.
thx
-
thx
Hey, I may take the 10 min drive and yell for you if ya want ;D
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Hey, I may take the 10 min drive and yell for you if ya want ;D
cool!
sunday
today
chest tris abs cardio
incline dumbell press
80 x 10
80 x 10
flat dumbell press
80 x 8
80 x 8
pec deck superset med ball pushups
190 x 12 ss 12
190 x 12 ss 12
vbar pushdowns
100 x 15
80 x 12
60 x 10
rope extensions
50 x 12
50 x 12
50 x 12
dips
15
15
15
stability ball pikes
20
20
20
30 mins stairmaster level 11
ate more today-felt good no cravings
-
just about 10 weeks i think
my bodyfat is 5-6% right now
my trainer tells me no cheats
i think i can still get away w/ it
what do u think?
Yes, keep them in. Once a week
You will get wayyy leaner with a cheat..
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Yes, keep them in. Once a week
You will get wayyy leaner with a cheat..
i agree...thanks
monday
ran 3 miles outside...6 min mile...felt good
tuesday
rest day
body was feeling a bit bloated so i did a keto diet
tommorow is legs and cardio
-
Wed
Legs and Back
rest times were very short, practically non existant.
Pullups superset Walking Lunges w/ sand bag on shoulders superset Squats w/ sand bag on shoulder
12/ 70lbs x 30 lunges/ 70lbs x 15
12/ 70lbs x 30 lunges/ 70lbs x 15
12/ 70lbs x 30 lunges/ 70lbs x 15
Smith Machine Split Squats superset TRX inverted rows(feet up on box)
135 x 12 per leg/ 15 TRX
185 x 12 per leg/ 15 TRX
185 x 12 per leg/ 15 TRX
Leg Press superset Squats superset Hammer Chins
7 plates per side x 15/ 135 x 15/ 10 chins
7 pps x 15/ 135 x 15/ 10 chins
7 pps x 15/ 135 x 15/ 8 chins
Bent over rows superset Glute Ham Raises
135 x 6 narrow grip, 6 wide grips/ 10 GHR
135 x 6 narrow, 6 wide/ 8 GHR
135 x 6 narrow, 6 wide/ 5 GHR
-
Thurs
Side/rear delts, traps, calves, abs, cardio
Face pulls on cable
40 x 15
70 x 15
100 x 15
100 x 15
Smith machine shrugs
135 x 20
195 x 20
195 x 20
195 x 20
Leaning dumbell side raise superset cable side raise
35 x 10 ss 30 x 10
35 x 10 ss 30 x 10
35 x 10 ss 30 x 10
35 x 10 ss 30 x 10
Ab wheel rollouts
3 sets of 15
Palof press iso
30lbs x 40 secs
plaof press
30lbs x 15 reps
Med Ball Russ Twists
25lbs-3 sets of 30
Calves
1st step 1 raise
2nd step 2 raises
up to 17 steps 17 raises
30 mins cardio
4.0 mph, 8 incline
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have you backed off the keto diet? I noticed you said you went back on for a day.
-
have you backed off the keto diet? I noticed you said you went back on for a day.
i went on the keto that 1 day because i felt bloated...heres my diet right now:
4 omega eggs w 1 cup egg whites, 3 turkey bacon, 1/2 cup quionia or buckwheat and blueberries
2 scoop pro powder w 1 apple and 2tbsp pb
7 oz turkey or chicken w tomato paste, kale, 28g pecans
7 oz turkey or chicken w tomato paste, kale, 28g walnuts or hazlenuts
7 oz salmon or sardines or herring, spinnach, tomatos, 1/4 cup pumpkin seeds
2 scoop pro powder w fiber powder, tbsp mac nut oil, green beans
every few days ill add in 30g quionia to the turkey meals if i feel i need it
-
Friday-rest day
Sat-went to Golds New Haven
Chest arms calves abs
Old school Incline Press Machine
2 separte handles and 2 bars w/ weight
1 plate per side felt very heavy
1 plate per side
3 sets of 7 reps
Old school Flat Machine Press
260lbs-3 sets of 8
Pec Deck
200lbs-3 sets of 15
Cable Preacher Curls superset Dips w/ Chains on neck
3 sets of 15 ss 3 sets of 10
Machine Overhead Extensions superset Rope Pushdowns
3 sets of 12 ss 3 sets of 12
Cable Incline Curls superset Dumbell Hammer Curls
3 sets of 15 ss 3 sets of 15 w/ the 35s
Standing Calf Raise
4 sets of 50 secs
Seated Calf Raise
4 sets of 50 secs
Donkey Calf Raise
4 sets of 50 secs
30 mins on stepmill from the 1980s
Sunday
today
body was looking ripped to the bone
but my body shut down today
i truly think i am hypoglycemic or diabetic
my body was cold sweating, i had blurry vision, couldnt think, was listless
no energy lately
people have been telling me i havent been myself lately
i need to eat more
today i ate a lot of junk food and i feel better
tommorow is back day and more cheating
-
Thats what it sounds like Gene......your body needs some carbs.
Hang in there little buddy, and try to go easy on CalvinH tomorrow.
-
Thats what it sounds like Gene......your body needs some carbs.
Hang in there little buddy, and try to go easy on CalvinH tomorrow.
lol.
-
Thats what it sounds like Gene......your body needs some carbs.
Hang in there little buddy, and try to go easy on CalvinH tomorrow.
thanks
Monday
back abs
pulldowns
3 sets of 120 x 15
Narrow grip barbell rows
3 sets of 155 x 10
Standing double handle cable rows
3 sets of stack x 10
Dumbell pullovers superset Stiff arm pushdowns
2 sets of 85 x 12 ss 40 x 12
hammer chins superset Back extensions on ball
10 ss 10
10 ss 10
TRX body saw superset Hanging wipers
3 sets of 30 secs ss 3 sets of 15
-
Tuesday morning
Legs
Leg press
4 plates per side x 15
7 pps x 15
8 pps x 25
8 pps x 25
Sandbag front squats superset sandbag walking lunges
80lbs x 15 ss 80lbs x 30 lunges
80lbs x 15 ss 80lbs x 30 lunges
80lbs x 15 ss 80lbs x 30 lunges
Single leg hamstring curls on stability ball superset Single leg pistol squats
15 per leg ss 10 per leg
15 per leg ss 10 per leg
15 per leg ss 10 per leg
Tuesday evening
30 mins stairmaster level 10
Wednesday
today
chest abs
Cable crossovers superset Bosu pushups
50 x 15 ss 25
50 x 15 ss 25
Incline barbell press
165 x 10
165 x 10
Bench press
165 x 10
165 x 10
TRX atomic pushups
2 sets of 25
20 mins stairmaster level 11
-
Thursday
shoulders
standing barbell press
95lbs 3 sets 10
leaning dumbell side raise superset cable lateral raise
3 sets: 35lbs x 12 per arm ss 30lbs x 12 per arm
barbell shrugs behind back
135 x 15
185 x 15
185 x 15
185 x 15
trx Y I T combo:30 reps
Y I COMBO:20 reps
30 mins stairmaster level 11
-
Friday afternoon
6 mile run outside-6 minute mile
Sat-off
Sunday
today
will be chest tris abs calves
-
Sunday
today
pushups superset ab wheel rollouts
50 / 20
50/ 20
50/ 20
50/ 20
incline barbell press
135 x 20
185 x 6
185 x 6
185 x 6
flat bench press
185 x 6
185 x 6
185 x 6
185 x 6
cable crossovers
40 x 15
40 x 15
40 x 15
40 x 15
rope pushdowns
80 x 15
100 x 12
130 x 8
dumbell skulls
30 x 8
30 x 8
30 x 8
trx tricep extensions
3 sets of 12
stairway calves
1st step x 1 raise
2nd step x 2 raises
3rd step x 3 raises
etc
17 steps x 17 raises
-
Monday
back bis abs
pullups
3 x 15
vbar pulldowns
120 x 12
140 x 8
150 x 6
bent over cable barbell rows
80lbs 3 sets of 12
2 arm db rows on incline bench superset standing cable rows
50s x 10 ss 85 x 10
50s x 10 ss 85 x 10
50s x 10 ss 85 x 10
db pullovers superset low rope rows
75 x 20 ss stack x 12
75 x 20 ss stack x 12
75 x 20 ss stack x 12
cable preacher curls
3 sets of 10
incline hammer curls
3 sets of 10
cable wrist curls
3 x 20
cable reverse wrist curls
3 x 20
palof press iso on cable
40lbs-2 x 1 minute
lying flutter kicks superset lying scissors
3 x 50 ss 3 x 50
20 mins stairmaster level 20-ran outta time!!
-
20 mins stairmaster level 20-ran outta time!!
Imagine I do that for 90 min...kicks your butt huh Gene
-
I see no cheats lately. Sticking to the diet huh? ;D
-
Imagine I do that for 90 min...kicks your butt huh Gene
indeed
I see no cheats lately. Sticking to the diet huh? ;D
havent been craving any cheat foods lately!!
tuesday
30 mins stairmaster level 12
abs
lying reverse crunch
3 x 30
russ twists w/ 25lbs med ball
3 x 30
-
indeed
havent been craving any cheat foods lately!!
tuesday
30 mins stairmaster level 12
abs
lying reverse crunch
3 x 30
russ twists w/ 25lbs med ball
3 x 30
what are russ twists Gene
-
what are russ twists Gene
when u sit on floor and lean back w/ feet off floor and twist your arms side to side usually holding something like a med ball or weight in front of u
-
when u sit on floor and lean back w/ feet off floor and twist your arms side to side usually holding something like a med ball or weight in front of u
gotcha, thank you
-
Wed from last week
legs
kettlebell goblet squat superset walking lunges superset med ball choppers
40kg x 20 ss 30lbs x 30 ss 25lbs x 20
40kg x 20 ss 30lbs x 30 ss 25 x 20
40kg x 50 ss 30lbs x 30 ss 25 x 20
trx leg curls superset hypers superset trx jump squats
20 ss 45lbs x 20 ss 20
20 ss 45lbs x 20 ss 20
20 ss 45lbs x 20 ss 20
20 mins stairmaster level 12
thursday last week
shoulders calves abs
bent over laterals superset barbell shrugs
15lbs x 15 ss 135 x 15
15 x 15 ss 185 x 15
15 x 15 ss 225 x 15
15 x 15 ss 225 x 15
standing press
125 x 10
125 x 10
125 x 10
125 x 10
machine side raise single arm superset ball crunch superset ball pike
140 x 15 ss 40 secs ss 40 secs
140 x 15 ss 40 secs ss 40 secs
140 x 15 ss 40 secs ss 40 secs
140 x 15 ss 40 secs ss 40 secs
leg press calf
4 sets of 50 secs @ 150lbs
30 secs fast rope waves superset 1 min jump rope-repeated non stop for 6 rounds
30 secs fast rope slams superset 1 min jump rope repeated non stop for 6 rounds
friday last week
arms
cable curls w arm blaster superset barbell skullcrushers
80 x 15 ss 50 x 15
80 x 15 ss 50 x 15
80 x 15 ss 50 x 15
barbell concentraion curls superset trx tricep extensions
40 x 15 ss 15
40 x 15 ss 15
40 x 15 ss 15
incline hammer curls superset tricep kickbacks facedown incline bench
30 x 12 ss 15 x 20
30 x 12 ss 15 x 20
30 x 12 ss 15 x 20
cable wrist curls 4 sets of 25
cable reverse wrist curls 4 sets of 15
20 mins stairmaster level 13
sat last week
30 mins stairmaster level 13
cheat meal sat night, cheat day sun, cheat day monday
-
your eating cheat meals before a contest??
-
your eating cheat meals before a contest??
i aint doing that show anymore
-
i aint doing that show anymore
oh sorry to hear that
-
i aint doing that show anymore
How come? Lost your motivation..? 3 cheat days in a row seem too much.
-
How come? Lost your motivation..? 3 cheat days in a row seem too much.
i never wanted to do it-others kept telling me to do it
if im not inspired to do it-then im not gonna put 100% in
as for the cheat days my body just burns it up...i held no water and for the time being it seems like i can get away w/ it w/ my metabolism-plus im able to have the will power to cut myself off-i planned this cheat weekend a while back
and when i say cheat day-im not gorging all day-ill eat my reg meals and have a few treats mixed in
the next time i cheat will be the 2nd or 3rd week in april-
monday
today
back
pulldowns
100lbs 3 sets of 12
1 arm db rows
65lbs 3 sets of 12 per arm
deadlifts
185 3 sets of 12
underhand pulldowns
100lbs 3 sets of 12
really good workout-crazy pump-went slow and controlled
my body seems to be responding well to moderate weight and moderarte-heavy volume and frequent workouts
-
chest calves
pushups
4 sets of 25
incline press
185 x 8
185 x 8
185 x 8
185 x 8
flat bench press
185 x 8
185 x 8
185 x 8
185 x 8
spiderman pushups
20
dive bomber pushups
20
scorpion pushups
20
plyo pushups
10
seated calves
4 sets of 50 secs
cardio
20 mins hiit on treadmill
another great workout
crazy pump
-
wed
35 mins on stairmaster level 11
was down 6 pounds this morning...looks like no fat gain from the cheat meals
gonna do the june 11th show instead
-
wed
35 mins on stairmaster level 11
was down 6 pounds this morning...looks like no fat gain from the cheat meals
gonna do the june 11th show instead
Good luck. 8)
-
thursday
off
been messing up w/ diet this week-every day ive had some junk-last night i had pizza and ice cream, and today i had a lot of girl scout cookies
im hoping tommorow i get back on track
as of today my abs dont look as sharp-but at least my face didnt break out
tommorow im hoping to do 45 mins cardio in morning, and shoulders and arms in the afternoon
and then sat legs and cardio
and then sunday cardio
-
Good luck. 8)
thx
-
fri
30 mins stairmaster level 12 in the morning
then friday afternoon
shoulders
face pulls superset shrugs
50 x 15 ss 135 x 15
80 x 15 ss 185 x 15
120 x 15 ss 225 x 15
120 x 15 ss 225 x 15
dumbell press no back support, seated on bench
40 x 15
50 x 10
55 x 8
55 x 8
cable side raise
30 x 15
30 x 15
30 x 15
30 x 15
side raise machine single arm
140 x 12
140 x 12
140 x 12
140 x 12
russian twists w med ball
30lbs-4 sets of 1 minute
saturday
arms cardio
rope pushdowns superset dumbell curls w arm blaster
100 x 15 ss 30 x 10
100 x 15 ss 30 x 10
100 x 15 ss 30 x 10
skullcrushers superset machine curls
50 x 15 ss 140 x 10
50 x 15 ss 140 x 10
50 x 15 ss 140 x 10
overhead dumbell ext superset incline hammer curls
50 x 15 ss 30 x 10
50 x 15 ss 30 x 10
50 x 15 ss 30 x 10
cable wrist curls
3 sets of 20
cable reverse wrist curls
3 sets of 20
30 mins stairmaster level 12
sunday today
3 mile run outside-6 min mile
got engaged on thursday-i ate clean friday sat and during the day on sunday then we had a surprise engagement cake-it would have been rude to not have any
abs looked real good today
-
monday
legs and cardio
went very slow with everything...the weight may look puny to some on here...but im gonna increase slowly week by week...felt good and legs are sore
jump squats superset low box squats
10 ss 135 x 10
10 ss 185 x 10
10 ss 185 x 10
10 ss 185 x 10
10 ss 185 x 10
barbell step ups onto bench
135 x 8 per leg
135 x 8 per leg
135 x 8 per leg
135 x 8 per leg
trx pistol squats superset trx ham curls
15 ss 15
15 ss 15
15 ss 15
15 ss 15
seated leg curls
135 x 12
135 x 12
135 x 12
135 x 12
20 mins stairmaster level 11
-
Congrats on the engagment. Big year for you and your fiance!
-
Gene, Super big congrats...I'm happy for you
-
Congrats on the engagment. Big year for you and your fiance!
[/quote
Gene, Super big congrats...I'm happy for you
thank u guys
-
tuesday
chest abs cardio
pushups
50
incline barbell press
195 x 30 secs
195 x 30 secs
195 x 30 secs
195 x 30 secs
flat dumbell press
80s x 30 secs
80s x 30 secs
80s x 30 secs
80s x 30 secs
peck deck superset bosu ball pushups
220 x 12 ss 25
220 x 12 ss 25
220 x 12 ss 25
220 x 12 ss 25
ab wheel rollouts
4 sets of 15
med ball russ twists
30lbs
4 sets of 30
30 mins on stairmaster level 11
-
wed
back calves
with all my workouts ive been making sure each set takes 30-40 secs
ive been going super slow with all reps and it seems to work well for my body.
narrow grip barbell rows
135 x 20
155 x 10
165 x 10
165 x 10
165 x 10
1 arm dumbell rows
70lbs x 10
70lbs x 10
70lbs x 10
pullups
3 sets of 10
hammer grip chins
3 sets of 10
leg press calves
4 sets of 40 secs
30 mins stairmaster level 11
-
Thursday
delts abs cardio
smith machine shoulder press
160 x 10
160 x 10
160 x 10
160 x 10
smith machine shrugs
225 x 20
225 x 20
225 x 20
225 x 20
reverse pec deck
85 x 12
85 x 12
85 x 12
85 x 12
side dumbell raises superset cross body laterals on incline bench
15lbs x 30 ss 15 x 15
15lbs x 30 ss 15 x 15
15lbs x 30 ss 15 x 15
15lbs x 30 ss 15 x 15
reverse crunch on decline bench
15
15
15
20 mins hit cardio on treadmill
-
Fri
arms and cardio
rope pushdowns
130lbs
4 sets of 12
overhead dumbell extensions
50lbs
4 sets of 15
skullcrushers
60lbs
4 sets of 15
seated dumbell curls
25lbs
4 sets of 12
incline cable curls
30lbs
4 sets of 15 per arm
rope hammer curls
90lbs
4 sets of 12
10 mins of jump rope
then
30 secs fast rope slams- 1 minute jump rope
repeated 6 times
saturday, sunday-off!!
-
monday
over the weekend i only ate 5 meals a day on sat and sunday and my body tightened up like crazy
weight was 167 this morning-tommorow will be a planned cheat meal in the evening
felt very hungry during my morning workout-my body felt so tired...i skipped cardio because i didnt need it and it would have been too much for my body.
im hoping to run this evening-susposed to be nice out
back abs calves
t bar rows
2 plates x 15
4 plates x 15
4 plates x 15
4 plates x 15
4 plates x 15
seated cable rows
120 x 12
120 x 12
120 x 12
120 x 12
hammer chins
bodyweight
10
10
10
10
ball crunches
25
25
25
stairway calves
1st step 1 raise
2nd step 2 raises
3rd step 3 raises
etc
up to 18 steps 18 raises
-
Ball crunches using a medicine ball ?
http://www.sparkpeople.com/resource/exercises.asp?exercise=456
the stairway calf raises are the bomb .. I'm going to do those !
-
Ball crunches using a medicine ball ?
http://www.sparkpeople.com/resource/exercises.asp?exercise=456
the stairway calf raises are the bomb .. I'm going to do those !
the ones i do are on a stability ball
yeah the calf raises are great 8)
-
went for a 40 minute hard run outside
-
went for a 40 minute hard run outside
diet as of late for the past month or so
4 omega eggs + 5 egg whites, 3 turkey bacon, cup of buckwheat or quinoia flakes w cinnomon and berries
2 scoop ultimate muscle protein or muscle provider, 1 apple, tbsp mac oil
8 oz turkey w/ kale, tomatoe paste, 30g walnuts
8 oz turkey w/ kale, tomatoe paste, 30g walnuts or pecans
2 scoop rxodus whey berry blend, 1/4 cup pumpkin seeds
2 can herring or sardines or 7 oz salmon, spinnach, peppers, onions, and tomatoes w/ lemon
every now and then i eat a high carb day or a cheat day when i plan or feel i need it
-
Tuesday
abs looked crazy good today...so i decided to have a cheat day!!
chest abs cardio
pushups
4 x 25
incline dumbell press
70lbs
4 x 13
incline cable flies
50lbs
4 x 13
flat dumbell press
70lbs
4 x 13
cable crossover superset bosu ball pushups
4 sets of 50lbs x 13 ss 15 bosu
hanging wipers superset cable palof press iso hold
3 sets of 15 per side ss 3 sets of 30 secs @ 50lbs per side
30 mins stairmaster level 11
-
What are you weighing these days stud?
-
What are you weighing these days stud?
183 after a cheat day, and 167 at the end of the week.
wed
off
thursday
delts abs cardio
i think i have found my new style of lifting
moderate weight, slow perfect form, 30 seconds to complete the reps, and about 30 secs rest in between. body seems to respond well.
face pulls
50 x 15
50 x 15
50 x 15
50 x 15
seated dumbell press no back support
50 x 12
50 x 12
50 x 12
50 x 12
lateral raise
20 x 15
20 x 15
20 x 15
20 x 15
db shrugs
80 x 15
80 x 15
80 x 15
80 x 15
bent over db laterals
20 x 15
20 x 15
20 x 15
20 x 15
reverse crunches
3 x 25
30 mins stairmaster level 11
-
friday
arms cardio
rope pushdowns
4 sets of 130 x 15
machine curls
4 sets of 100 x 12
overhead rope extensions
4 sets of 80 x 12
bicep rows on incline bench
4 sets of 30 x 30
diamond pushups feet on stability ball
4 sets of 15
reverse cable curls
4 sets of 30 x 15
cable wrist curls
4 sets of 30 x 15
20 mins on stairmaster
i did intervals-1 minute @ level 8, 1 minute @ level 16
saturday
legs
walking lunges superset box jumps
4 sets of 50 lunges ss 20 box jumps
single leg ball hamstring curl superset single leg pistol squats
4 sets of 15 per leg ss 10 per leg
stiff leg deads superset deadman quad raise
4 sets of 185 x 20 ss 15
ab wheel rollout superset oblique crunches
3 x 30 ss 3 x 30
sunday off
abs looking great
vascularity looking crazy
tommorow will be a cheat day
-
monday
back
pulldowns
140-3 x 12
1 arm db rows
80lbs-3 x 12
bent over dual pulley barbell rows
90lbs-3 x 12
i love doing bent over rows on the dual pulleys-i use the staright bar attachment and take an overhand narrow grip-great back contraction and stretch
hammer chins
3 x 10
dumbell pullovers
90lbs-3 x 15
low rope rows
80lbs-3 x 10
cardio
20 mins on stairmaster
1 minute at level 7, 1 minute at level 17
cheat day!
-
Tuesday
chest calves
1 set:
pushups-10
spiderman pushups-10
knee tuck pushups-10
scorpion pushups-10
uchi mata pushups-10
incline dumbell press
80lbs-3 sets of 30 seconds
dumbell floor press
80lbs-3 sets of 30 seconds
bosu ball pushups
2 sets of 25
med ball transfer pushups
25
stability ball pushups
25
med ball pushups
25
stairway calves
1st step x 1 raise
2nd step x 2 raises
up to 20 steps x 20 raises
30 mins stairmaster level 12
-
Tuesday
chest calves
1 set:
pushups-10
spiderman pushups-10
knee tuck pushups-10
scorpion pushups-10
uchi mata pushups-10
incline dumbell press
80lbs-3 sets of 30 seconds
dumbell floor press
80lbs-3 sets of 30 seconds
bosu ball pushups
2 sets of 25
med ball transfer pushups
25
stability ball pushups
25
med ball pushups
25
stairway calves
1st step x 1 raise
2nd step x 2 raises
up to 20 steps x 20 raises
30 mins stairmaster level 12
Thats alot of pushups Gene.
-
Thats alot of pushups Gene.
i love pushups
wednesday evening
4 mile run outside
-
Thats alot of pushups Gene.
believe me, Gene is not doing all of this stuff..no way
-
believe me, Gene is not doing all of this stuff..no way
I've worked out with Gene a few times.
.....yes he does all of that stuff :)
-
I've worked out with Gene a few times.
.....yes he does all of that stuff :)
right on-thanks calvin
-
believe me, Gene is not doing all of this stuff..no way
shut the fuck up.
-
right on-thanks calvin
I saw Gene Saturday, he's a good looking dude. But I wasn't sure it was him..See ya Saturday
-
wednesday afternoon
4 mile run outside
thursday
shoulders
dumbell side raises
25lbs-4 sets of 15
dumbell shrugs
90lbs-4 sets of 15
dumbell front raise superset hanging wipers
4 sets of 25lbs x 15 ss 4 sets of 15 per side
standing dumbell press
4 sets of 35lbs x 15
friday 6 mile hike in the mountains
saturday
arms calves at golds new haven
rope pushdowns
4 sets of 15
cable spider curls
4 sets of 15
machine overhead extensions
4 sets of 15
cable incline curls
4 sets of 15
dips w chains on neck
4 sets of 15
cable preacher curls elbows flat
4 sets of 15
cable wrist curls
4 sets of 25
cable reverse wrist curls
4 sets of 25
standing calf raise
6 sets of 30
seated calf raise
6 sets of 20
donkey calf raise
6 sets of 30
cardio:
30 mins level 14 on 1980s stairmaster
cheat days on sat and sunday
-
I saw Gene Saturday, he's a good looking dude. But I wasn't sure it was him..See ya Saturday
yep u saw me and i saw u....we will get together next sat for sure!
-
yep u saw me and i saw u....we will get together next sat for sure!
indeed Gene. This will be the day before the Providence Half Marathon. Same time??
-
indeed Gene. This will be the day before the Providence Half Marathon. Same time??
yes i believe
i will confirm tommorow when i can see my work schedule
-
monday
tried the pre workout supplement 1mr-felt like i was on cocaine...i still do and i took the stuff at 4:45
worked out with calvinh!
flat bench press
135 x 15
185 x 10
225 x 5
225 x 5
225 x 5
hammer strength incline press
plate+quarter per side x 12
2 plates per side x 10
2 plates+quarter per side x 8
2 plates+quarter per side x 6
2 plates per side x 10
freemotion cable crossovers superset pushups
100 x 20 ss 15 pushups
140 x 9 ss 15 pushups
125 x 15 ss 12 pushups
125 x 12 ss 10 pushups
125 x 10 ss 10 pushups
30 mins on stairmaster level 13
back day tommorow
-
I get to workout with Gene...yippeeeeeeeeeee
-
I get to workout with Gene...yippeeeeeeeeeee
:)
-
tuesday
back abs cardio
pulldowns
140lbs-4 sets of 12
1 arm dumbell rows
80lbs-4 sets of 12
standing cable rows
95lbs-4 sets of 12
dumbell pullovers superset standing low rope rows
4 sets of 90lbs x 12 ss 80lbs x 12
hammer chins
4 sets of 10
ab wheel rollouts
5 sets of 25
30 mins on stairmaster level 13
another great workout w/ 1mr supplement
wednesday-off
-
thursday
delts/traps/abs
took 1MR supplement again-great workout with it-best preworkout supp ive ever tried.
standing dumbell press
50 x 12
55 x 10
55 x 10
55 x 10
smith machine shrugs
225 x 15
275 x12
275 x 12
275 x 12
275 x 12
side dumbell raises-very very slow
30 x 12
30 x 12
30 x 12
30 x 12
incline side raise on bench superset russ twists w/ med ball
20 x 12 ss 30 x 30
20 x 12 ss 30 x 30
20 x 12 ss 30 x 30
20 x 12 ss 30 x 30
dumbell shrugs
90 x 15
90 x 15
90 x 15
90 x 15
rear cable laterals superset stability ball pikes
20 x 12 ss 15
20 x 12 ss 15
20 x 12 ss 15
20 x 12 ss 15
-
Friday
lower body
box jumps superset stability ball hamstring curls
4 sets of 25 ss 4 sets of 25
cable squats superset dumbell stiff leg deads
4 sets of 85 x 20 ss 4 sets of 50lbs x 20
leg press superset walking lunges
4 sets of 4 plates per side x 30 ss 4 sets of 40
wall sits
4 sets of 1 minute
stairway calves
1st step x 1 raise
2nd step 2 raises
up to 20 steps x 20 raises
saturday
arms calves cardio
at golds new haven
straight bar pressdowns superset cable spider curls
4 sets of 15 ss 4 sets of 15
overhead machine extensions superset incline hammer curls
4 sets of 15 ss 4 sets of 15
dips w/ chains superset cable curls
4 sets of 20 ss 4 sets of 20
standing calf raise
325lbs
5 sets of 20
donkey calf
5 sets of 20
300lbs
30 mins stairmaster level 14
body feels so sore-fever ache sore
calves are sore beyond belief
good workouts all week.
-
cheat days on sat and sunday
-
sorry couldn't make it Saturday, definitely next Saturday Gene
-
sorry couldn't make it Saturday, definitely next Saturday Gene
cool
-
sorry couldn't make it Saturday, definitely next Saturday Gene
:o ::)
-
:o ::)
what...my little one had a birthday party to go to..Priorities dear
-
sorry couldn't make it Saturday, definitely next Saturday Gene
Gene wasn't there anyway....this is all faked.. ;D
-
Gene wasn't there anyway....this is all faked.. ;D
we honestly did have plans to meet again there. We saw each other the previous Saturday, he's a good looking young man
-
we honestly did have plans to meet again there. We saw each other the previous Saturday, he's a good looking young man
thank u!
monday
chest cardio
pushups
60
40
30
20
20
nautilus incline press machine
140 x 10
140 x 10
140 x 8
140 x 8 drop to 120 x 12
dumbell floor press
75 x 10
75 x 8
75 x 5
50 x 15
pec deck
180 x 15
180 x 12
180 x 8 drop to 100 x 25
scorpion pushups
10
dive bomber pushups
10
spiderman pushups
10
uchi mata pushups
10
knuckle pushups
10
cardio
30 mins stairmaster level 13
-
we honestly did have plans to meet again there. We saw each other the previous Saturday, he's a good looking young man
hmmm...I see some romantic intentions here ;)..nice work Gene..seducing your clients
-
hmmm...I see some romantic intentions here ;)..nice work Gene..seducing your clients
first off. I'm way to old for Gene. Secondly, I NEVER had nor will have a trainer. I lost the weight by myself. Lastly, STFU ;D
-
first off. I'm way to old for Gene. Secondly, I NEVER had nor will have a trainer. I lost the weight by myself. Lastly, STFU ;D
;D ;D ;D ;D//oh okay.....
-
tuesday
back and cardio
trained with calvinh of the y board at his gym.
did a machine workout
hammer strength pulldowns
1 plate per side x 15
2 plate per side x 12
3 plate per side x 10
3 plate per side x 8
3 plate per side x 6
freemotion seated rows
4 sets of 12
pulldowns
4 sets of 12
machine rows
4 sets of 10
calvin's rope machine
4 sets of 30 pulls
chins
4 sets of 10
cardio
25 mins intervals on stairmaster
i did 80 steps per minute for 1 minute, alternated with 148 steps per minute for 1 minute
then went to another gym to do abs and take a shower because calvins gym had no towel service
ab wheel rollouts-4 sets of 25
-
wed
shoulders calves at golds new haven
reverse pec deck superset standing machine laterals
70 x 12 ss 50 x 12
70 x 12 ss 50 x 12
70 x 12 ss 50 x 12
hammer strength shoulder press
1 plate per side x 25
plate+25 per side x 15
plate+35 per side x 12
plate+35 per side x 12
plate+35 per side x 12
barbell shrugs
225 x 15
225 x 15
225 x 15
225 x 15
cable laterals
50 x 15
50 x 15
50 x 15
50 x 15
i used my ivanko hand gripper in between all sets
standing calf raise
365 x 15
365 x 15
365 x 15
365 x 15
seated calf raise
plate x 1 min
plate x 1 min
plate x 1 min
plate x 1 min
20 mins on stairmaster level 14
-
Thursday
4 mile run outside
Friday
30 mins stairmaster level 14
Saturday
arms and calves at Golds New Haven
rope pushdowns superset cable preacher curls
5 sets of 50lbs x 12 ss 5 sets of 70lbs x 12
incline cable curls
50lbs
4 sets of 10
overhead dumbell extensions superset vbar chins
60 x 20 ss 15
80 x 10 ss 10
80 x 10 ss 8
80 x 10 ss 8
dips w chains on neck superset hammer curls
25 ss 30 x 12
20 ss 35 x 10
15 ss 35 x 8
10 drop to bodyweight x 5 ss 35 x 8 drop to 25 x 5
cable wrist curls
40lbs-5 sets of 20
i used my gripper in between each set of cable curls and in between calf work
standing calf raise
130 x 30
180 x 30
400 x 12
400 x 12
400 x 12
400 x 12
donkey calf
300 x 15
300 x 15
300 x 15
300 x 15
cheat day saturday and sunday
-
Monday-cheat day
tuesday
today
chest abs
pushups
50
50
10 sets of 25
incline dumbell press
55lbs
10 sets of 10
cable crossovers
40lbs-5 sets of 15
upward cable crossovers
30lbs-5 sets of 15
stability ball pikes superset ab wheel rollouts
4 sets of 20 ss 4 sets of 20
4 mile run outside
the 3 days of high cals really gave me great energy and crazy pumps.
-
Wed
back calves at Golds New Haven
pulldowns
140 x 12
160 x 12
180 x 10
180 x 10
180 x 10
180 x 10
antique nautilus pullover machine
level 9 x 12
level 11 x 12
level 11 x 12
level 11 x 12
tbar rows
2 plates x 10
2 plates x 10
2 plates x 10
2 plates x 10
seated cable rows
130 x 12
130 x 12
dumbell rows
85 x 10
85 x 10
vbar chins
10, 8, 8, 6
standing calf raise
130 x 30
150 x 30
475 x 12
475 x 12
475 x 12
475 x 12
donkey calf raise
350 x 12
350 x 12
350 x 12
350 x 12
30 mins stairmaster level 14
-
hey Gene..how many days a weak and how hard do I need to work out to lose 40 pounds in three months.??..what do you suggest.give me a workout I can use
-
If you did calves Wednesday, why are we doing them this afternoon.
See ya at 230
-
If you did calves Wednesday, why are we doing them this afternoon.
See ya at 230 at the hotel
FIXED FOR TRUTH
-
hey Gene..how many days a weak and how hard do I need to work out to lose 40 pounds in three months.??..what do you suggest.give me a workout I can use
i would start off with 2 days a week of cardio for about 30 mins...and 3 days a week lifting-so 5 days total-you could upper body and lower body workouts, or total body workouts.
cardio i would run, do the stairmaster, or do intervals on the treadmill.
40 pounds in 3 months is a lot...but u can make good progress
friday:
met runningmom at golds new haven
delts arms calves
single arm standing machine laterals
30 x 12
40 x 12
50 x 12
60 x 12
60 x 12
60 x 12
cable laterals
50 x 12
50 x 12
50 x 12
50 x 12
hammer strength shoulder press
plate+35 per side-4 sets of 15, 12, 10, 8-drop set for 12
reverse pec deck
60lbs-4 sets of 15
rope pushdowns
50lbs-3 sets of 12
cable preacher curls
60lbs-3 sets of 12
overhead dumbell extensions
80lbs-3 sets of 8
cable incline curls
50lbs-3 sets of 10
dips
4 sets of 20, 15, 12, 10
chins
4 sets of 12, 10, 8, 6
seated calf
2 plates-5 sets of 15
standing calf
515-4 sets of 10 drop set last set
used my gripper in between calf work
gonna go for a 3 mile run later
-
i would start off with 2 days a week of cardio for about 30 mins...and 3 days a week lifting-so 5 days total-you could upper body and lower body workouts, or total body workouts.
cardio i would run, do the stairmaster, or do intervals on the treadmill.
40 pounds in 3 months is a lot...but u can make good progress
friday:
met runningmom at golds new haventhe hotel
delts arms calves
single arm standing machine laterals
30 x 12
40 x 12
50 x 12
60 x 12
60 x 12
60 x 12
cable laterals
50 x 12
50 x 12
50 x 12
50 x 12
hammer strength shoulder press
plate+35 per side-4 sets of 15, 12, 10, 8-drop set for 12
reverse pec deck
60lbs-4 sets of 15
rope pushdowns
50lbs-3 sets of 12
cable preacher curls
60lbs-3 sets of 12
overhead dumbell extensions
80lbs-3 sets of 8
cable incline curls
50lbs-3 sets of 10
dips
4 sets of 20, 15, 12, 10
chins
4 sets of 12, 10, 8, 6
seated calf
2 plates-5 sets of 15
standing calf
515-4 sets of 10 drop set last set
used my gripper in between calf work
gonna go for a 3 mile run later
fixed for truth
-
oh brother..
-
it was cool to meet runningmom today
shes very nice
-
it was cool to meet runningmom today
shes very nice
thanks Gene. You're a good dude. Next time I'm getting pancakes ;D
But we did see Evan C..dude is hugeeee
-
it was cool to meetsleep with runningmom today
shes very nice in bed
FIXED AGAIN FOR TRUTH :D
-
thanks Gene. You're a good dude in bed. Next time I'm getting pancakes for breakfast after I spend the night with you;D
But we did see Evan C..dude is hugeeee
ANOTHER FIX :D
-
::)
-
::)
just joshing with you..thanks for being a good sport....I know you wouldn't sleep with Gene...no one would in their right mind would :D
-
just joshing with you..thanks for being a good sport....I know you wouldn't sleep with Gene...no one would in their right mind would :D
Oh I know you were ::) ;D
actually he's a good looking young man. Amazing eyes.
-
Oh I know you were ::) ;D
actually he's a good looking young man. Amazing eyes.
I see an opening Gene..LOL :)
-
I see an opening Gene..LOL :)
yeesh MEN, always reading to much into things ;)
-
yeesh MEN, always reading to much into things ;)
someone has to be the aggressor right?
-
thanks runningmom
sunday-no training
-
Monday
chest back calves at Golds New Haven
pushups superset chins
30 ss 12
30 ss 12
30 ss 12
Hammer strength 1 arm row
3 plates per side x 12
3 pps x 12
3 pps x 12
MTS Incline Press Machine
90 x 12
90 x 12
90 x 12
TBar Rows
2 plates+quarter x 10
2 plates+quarter x 10
2 plates+quarter x 10
MTS Decline Press Machine
80 x 12
80 x 12
80 x 12
Pec Deck superset Pushups
130 x 12 ss 20
130 x 10 ss 15
130 x 10 ss 12
130 x 10 ss 12
Pulldowns superset Antique Nautilus Pullover Machine
140 x 10 ss level 10 x 15
140 x 10 ss level 10 x 15
used my forearm gripper in between sets
seated calf
2 plates+quarter-5 sets of 45 secs
standing calf
515 x 12
515 x 12
515 x 12
515 x 12
220 x 20
220 x 20
220 x 20
220 x 20
30 mins stairmaster level 13
-
Tuesday
Legs
walking lunges superset kettlebell goblet squats
30 lunges ss 70lbs x 15
30 lunges ss 70lbs x 15
30 lunges ss 70lbs x 15
Smith machine split squats
135 x 15 per leg
135 x 15 per leg
135 x 15 per leg
Leg press superset TRX hamstring curls
4 plates per side x 50 ss 15 trx
5 pps x 50 ss 15 trx
5 pps x 50 ss 15 trx
5 pps x 50 ss 15 trx
TRX single leg pistol squats superset TRX front squat/travel hops superset TRX glute bridges
3 sets of 15 ss 15 ss 15
-
Wed
Delts and cardio at Golds New Haven
Reverse pec deck superset Standing 1 arm machine laterals
80 x 15 ss 80 x 15
80 x 15 ss 80 x 15
80 x 15 ss 80 x 15
80 x 15 ss 80 x 15
80 x 15 ss 80 x 15
Hammer Strength Shoulder Press
2 plates per side x 12
2 plates per side x 12
2 plates per side x 12
2 plates per side x 12
2 plates per side x 12
1 arm cable laterals superset Rope face pulls
60 x 15 ss 80 x 20
60 x 15 ss 80 x 20
60 x 15 ss 80 x 20
60 x 15 ss 80 x 20
60 x 15 ss 80 x 20
Barbell shrugs
225 x 20
225 x 20
225 x 20
225 x 20
225 x 20
20 mins stairmaster level 14
-
I see youre training with a lot of volume. is that right?
-
I see youre training with a lot of volume. is that right?
lately ive been doing higher volume
ive always done low to moderate volume and my body seems to be responding very well to the change.
how do u train?
-
lately ive been doing higher volume
ive always done low to moderate volume and my body seems to be responding very well to the change.
how do u train?
I would say high volume...if 16-20 sets are considered high...anything more that that and im bored, I just want to leave the gym asap near the end of the workout.
-
I would say high volume...if 16-20 sets are considered high...anything more that that and im bored, I just want to leave the gym asap near the end of the workout.
gotcha.
friday
arms calves cardio at golds new haven
vbar pushdowns
80 x 15
80 x 15
80 x 15
barbell scott curls
55 x 10
55 x 10
55 x 10
overhead machine extensions
level 16 x 10
level 16 x 10
level 16 x 10
incline cable curls
60 x 8
60 x 8
60 x 8
cable curls
55 x 10
55 x 10
dips
20
20
15
20
chins
10
10
8
5
1 arm rope hammer curls
30 x 10
25 x 10
25 x 10
used my gripper after each set and in between calf raises
seated calf
2 plates
5 sets of 45 secs
donkey calf machine
330 x 10
330 x 10
330 x 10 drop to 200 x 10 drop to 120 x 20
30 mins stairmaster level 12
-
sat-sunday
cheat days
monday
chest abs cardio
bosu ball pushups superset cable crossovers
50 ss 50lbs x 15
30 ss 80lbs x 10
20 ss 100lbs x 8
incline dumbell press superset ab wheel rollouts
70lbs x 15 ss 20 rolls
70lbs x 15 ss 20 rolls
70lbs x 15 ss 20 rolls
dumbell floor press superset reverse crunches
70lbs x 15 ss 20 rev
70lbs x 15 ss 20 rev
70lbs x 15 ss 20 rev
pushups hands on 2 med balls, feet on stabilty ball
20
uchi mata pushups
20
scorpion pushups
20
spiderman pushups
20
dive bomber pushups
20
pushups
20
30 mins on stairmaster level 12
-
Tuesday evening:
4 mile run outside
-
Wed
back shoulders calves at Golds New Haven
standing 1 arm machine laterals
90 x 12
90 x 12
90 x 12
chins
20
15
12
hammer strength shoulder press
2 plates+15 per side-3 sets of 6
tbar row
2 plates+25-3 sets of 10
cable side raise superset cable rows
3 sets of 60 x 12 ss 140 x 10
pulldowns superset reverse pec deck
160 x 8 ss 90 x 8
140 x 8 ss 70 x 8
120 x 8 ss 50 x 8
pullover machine
level 11-3 sets of 15, 12, 10
standing calf raise
150 x 30
210 x 20
275 x 15
275 x 15
275 x 15
-
I still say there is no way you are doing all this stuff Gene.,you would collapse from exhaustion and die of a heart attack
-
I still say there is no way you are doing all this stuff Gene.,you would collapse from exhaustion and die of a heart attack
youre crazy
-
Thursday evening
30 mins on stairmaster level 13
trx bodysaw-3 sets of 30 secs
kneeling cable woodchoppers-3 sets of 15 per side
russ twists w/ 25lb med ball-3 sets of 30
-
Friday
Arms
hammer strength curl
plate+25-4 sets of 12
close grip bench press
195-4 sets of 12
incline hammer curls
30lbs-4 sets of 10
overhead rope extensions superset close grip pushups
4 sets of 120 x 12 ss 15 close pushups
bicep rows on incline bench superset rope pushdowns
4 sets of 35lbs x 30 ss 100 x 12
cable wrist curls superset cable reverse wrist curls
4 sets of 40lbs x 15 ss 40lbs x 15
used my gripper in between many sets
sat
legs at golds new haven
seated calf raise superset high step ups
4 sets of 90lbs x 1 min ss 4 sets of 20 step ups per leg
power squat machine superset donkey calf raise
4 sets of 2 plates per side x 30 ss 4 sets of 250 x 30
stiff leg deadlifts w extreme arch superset standing calf raise
4 sets of 185 x 15 ss 4 sets of 270 x 30
nebula leg press superset walking lunges
4 sets of 6 plates(drop set on last set) per side x 25 ss 4 sets of 30 lunges
seated leg curls
4 sets of 120 x 15
20 mins stairmaster level 11
-
Hey Gene,
whats a scorpion pushup ???
-
Hey Gene,
whats a scorpion pushup ???
u cross your leg all the way over your body touching the floor by your opposite shoulder
sunday
off
monday
chest back calves at golds new haven
pushups superset chins
4 x 50, 30, 25, 25 ss 4 x 12
incline hammer strength press
2 plates per side-4 sets of 10
tbar row
2 plates+35-4 sets of 8
hammer strength bench press
2 plates per side-4 x 10
seated cable rows
150lbs-4 sets x 8
pec deck
200-4 x 12
nautilus pullover machine
level 9-4 sets of 12
standing calf raise
275-5 sets of 15
tuesday
3 mile run outside
-
u cross your leg all the way over your body touching the floor by your opposite shoulder
??? pic/video?
-
??? pic/video?
This???
-
thats a scorpion pushup^^
wednesday
light shoulders and abs
done in 30 mins
side dumbell raises superset bench knee ups
4 sets of 20lbs x 20 ss 4 sets of 30 knee ups
standing dumbell press superset ab wheel rollouts
4 sets of 40lbs x 20 ss 4 sets of 30 rollouts
bent over dumbell rear flies superset med ball russ twists
4 sets of 20lbs x 20 ss 4 sets of 25lb med ball x 30 twists
smith machine shrugs
4 sets of 295 x 15
may do cardio later-not sure-legs are still really sore
-
thats a scorpion pushup^^
Gene,
WTF is the benefit of doing those ???
-
Gene,
WTF is the benefit of doing those ???
theyre fun and look cool because im flexible
-
Thursday
light arms and cardio
lack of sleep at night is killing me-still only getting 3 hours sleep a night all this week
band curls superset med ball diamond pushups
4 x 25 ss 4 x 15
rope pushdowns superset overhead rope extensions
4 x 35 x 12 ss 4 x 35 x 12
barbell concentration curls superset single arm standing incline cable curls
4 x 50 x 15 ss 4 x 30 x 10 per arm
bar dips
4 x 25
barbell curls w/ arm blaster
4 x 50 x 15
used gripper in between sets of dips
dumbell rockers for forearms
15lbs-4 x 20
cardio
30 mins stairmaster level 12
-
theyre fun and look cool because im flexible
Great answer ;D
-
Legs at Golds New Haven
seated calf superset high step ups
plate x 1 minute ss 25 steps per leg
4 sets of 2 plates+25 x 1 minute ss 25 per leg
donkey calf superset power squat machine
4 sets of 250 x 25 ss 2 plates+25 per side x 15
standing calf superset nebula leg press
287 x 20 ss 6 plates per side x 12
287 x 20 ss 7 pps x 12
4 sets of 287 x 20 ss 8pps x 12
nebula glute ham raises
4 sets of 15
seated leg curl
4 sets of 140 x 12
stairmaster 30 minutes level 8-12
-
Sat and Sunday-rest days
havent cheated since last Sunday
diet for the past few months has been:
5 omega eggs w chives, onions, black pepper, tomatoes and salsa-omlette cooked in coconut oil
if its a weights day-i have spinnach with it-if its a non weights day-i have 99g blueberries with it
2 scoop beverly international ultimate muscle protein w/ fiber powder w/ cinnomon w/ 1.5tbsp of mac nut oil-if its a non weights day-i have an apple w/ it-if its a weights day i have spinnach and tomotoes or broccoli w/ it
8 oz extra lean turkey or chicken w/ kale and 30g walnuts w/ tomotoe paste
8 oz extra lean turkey or chicken w/ kale and 30g hazlenuts or 6 brazil nuts w tomatoe paste
post workout:
3 scoop beverly mass maker 1 scoop beverly muscle provider, 1 apple, handful pumpkin seeds
2 can of sardines or herring, or 1 can wild sockeye salmon w/ lemon juice on it, broccoli and tomatoes
seems to be working well
-
I remember you once tried cardio before bed... How did that work for you?
before or after the last meal?
-
I remember you once tried cardio before bed... How did that work for you?
before or after the last meal?
that was great-i remember sleeping real well after too-i did it after my last meal of the day.
monday
golds new haven
chest-back-calves-abs
pushups superset vbar chins
25 ss 12
25 ss 12
25 ss 12
25 ss 12
hammer strength bench press superset tbar row
3 sets of: 2 plates +35 per side x 8 ss 3 plates x 8
hammer strength 1 arm rows superset antique smith machine incline press
3 sets of: 3 plates per side x 15 ss 45 per side x 6
that smith machine is heavy-its got 2 separate handles
pec deck superset pulldowns
3 sets of: 180 x 12 ss 150 x 12
4 sets of:
seated calf
2 plates+35 per side x 1 minute
standing calf
325 x 12
287 x 12
250 x 12
225 x 12
185 x 12
reverse crunch on incline bench
3 x 10
abwheel rollouts
3 x 10
oblique crunches
2 x 30 per side
30 mins stairmaster intervals of level 7, level 14(thats as high as that machine goes?)
-
Gene,
Hope you're well. Let's train the 17th about 2ish
-
Gene,
Hope you're well. Let's train the 17th about 2ish
that should work-im done with work at 2pm so i should get there about 315-330 depending on traffic
Tuesday
Legs
warm up:
lunge matrix-5 mins
smith machine split squats
135lbs x 15 per leg
135lbs x15 per leg-4 seocond negative on each rep
135lbs x 10 per leg-each rep was pause halfway down, pause at bottom, pause halfway up, pause at top-not locking out
high step ups
3 sets of 12 per leg
each rep was pause halfway up, pause at top, pause halfway down
single leg double kettlebell romanian deadlifts
45lbs per hand-3 sets of 15
im not sure if ill go running tonight-most likely will run tommorow morn
-
no cardio today
abs were looking good
diet today
2 scoop ultimate muscle protein w fiber powder, spinnach, 1.5tbsp mac oil
3 scoop mass maker 1 scoop muscle provider apple handful pumpkin seeds
8 oz extra lean turkey w kale, tomatoes, 30g walnuts
8 oz xtra lean turkey w kale, tomatoes, 30g pecans
4 omega eggs w/ 3 oz chicken, onion, chives, black pepper, salsa, cooked in xtra virgin coconut oil
2 can herring w spinnach tomatoes lemon juice
-
holy crap my diet on june 6t of last year-pretty much the same :o
diet from sat
6 omega eggs w 5 whites w spinnach
8 oz turkey green beans handful pecans
8 oz turkey green beans handful walnuts
2 scoop pro powder tbsp mac oil
8 oz salmon w spinnach handful pumpkin seeds
6 omega eggs w 5 whites w veggies and spinnach
sunday
rest day
diet
5 omega eggs w 5 whites w spinnach
2 scoop pro powder tbsp mac oil
8 oz turkey w spinnach handful walnuts
1 slice cheesecake factory original cheesecake
1 reeses peanut butter cookie
1 slice cheesecake factory white chocolate raspberry cheesecake
1 reeses peanut butter cookie
2 sushi rolls
1 whole pizza from colony pizza
large order of cavetelli w sauce
1 apple
2 scoop pro powder 2tbsp natty pb
-
that should work-im done with work at 2pm so i should get there about 315-330 depending on traffic
well if it was like last friday, took me over an hour to get from milford to north haven
-
well if it was like last friday, took me over an hour to get from milford to north haven
im so sick of the traffic
wednesday
30 mins stairmaster level 11
tommorow will be a refeed day-i def feel i need it
-
Thursday
Delts arms
Nautilus Plate Loaded Shoulder Press
2 plate+35 per side
4 sets of 6
Dumbell Laterals
30bs
4 sets of 12
Hammer Strength Shrugs
3 plates per side
4 sets of 20
Reverse Pec Deck
100lbs
4 sets of 15, 12, 10, 8
Hammer Strength Curl
2 plates
4 sets of 6
Smith Machine Close Grip Bench
225
4 sets of 6
Bicep Rows on Incline Bench superset Dumbell Kickbacks
4 sets of:
40lbs x 25, 20, 15, 15 ss 30lbs x 25, 20, 15, 15
Cable Wrist Curls
4 sets of 20
Cable Reverse Wrist Curls
4 sets of 20
-
that was great-i remember sleeping real well after too-i did it after my last meal of the day.
monday
golds new haven
chest-back-calves-abs
pushups superset vbar chins
25 ss 12
25 ss 12
25 ss 12
25 ss 12
hammer strength bench press superset tbar row
3 sets of: 2 plates +35 per side x 8 ss 3 plates x 8
hammer strength 1 arm rows superset antique smith machine incline press
3 sets of: 3 plates per side x 15 ss 45 per side x 6
that smith machine is heavy-its got 2 separate handles
pec deck superset pulldowns
3 sets of: 180 x 12 ss 150 x 12
4 sets of:
seated calf
2 plates+35 per side x 1 minute
standing calf
325 x 12
287 x 12
250 x 12
225 x 12
185 x 12
reverse crunch on incline bench
3 x 10
abwheel rollouts
3 x 10
oblique crunches
2 x 30 per side
30 mins stairmaster intervals of level 7, level 14(thats as high as that machine goes?)
how much weigh?
what benchin?
sounds like you light and do no heavy lifts
-
how much weigh?
what benchin?
sounds like you light and do no heavy lifts
i dont know what i weigh
i could care less if i lift heavy or light
-
Friday
off
Saturday
chest back calves
Golds New Haven
vbar chins
3 sets of 20, 15, 10
incline dumbell press
80 x 10
90 x 8
90 x 8
tbar rows
3 plates x 10
3 plates+35 x 6
3 plates+35 x 6
flat dumbell press
90 x 8
90 x 8
90 x 8
seated cable rows
180 x 8
180 x 8
180 x 8
pec deck superset pushups
200 x 10 ss 20 pushups
200 x 10 ss 15 pushups
200 x 10 ss 10 pushups
pulldowns
150 x 12
150 x12
150 x 12
standing calf
325
4 sets of 15
seated calf
1 plate
4 sets of 30
cardio
30 mins stairmaster intervals of level 7 and level 14
-
awwwwww you went to Golds...lucky
-
awwwwww you went to Golds...lucky
i love that gym!
we still on for friday??
-
i love that gym!
we still on for friday??
yessssssssssss. Me too
-
sunday
cheat day
-
Monday
Legs
lunge matrix-10 mins for warm up
seated calf
2 plates
6 sets of 1 minute
power squat machine superset donkey calf machine
4 sets of : 3 plates+25 per side x 6 ss 330 x 1 minute
nebula leg press superset walkig lunges
4 sets of: 9 plates per side x 6 ss 30 walking lunges
glute ham raises
4 sets of 10
seted leg curl
4 sets of level 10 x 10
20 mins stairmaster level 8
this workout and sat workout were ok-but i feel my body is dagging-i havnt been eating enough in my carb up
-
tuesday
took today off
legs feel tired from yesterday
diet:
as usual
2 scoop ultimate muscle protein, w fiber powder and cinnomon, 1 apple, 1.5tbsp mac oil
5 omega eggs w/ tomatoes, onions, chives, black pepper, 99g blueberries
8 oz extra lean turkey w tomatoe sauce, spinnach, 30g walnuts
8 oz extra lean turkey w tomatoe sauce, spinnach, 30g pecans
2 can herring w/ kale and advocaode and tomatoe
2 scoop ultimate muscle protein w fiber power, broccoli, handful pumpkin seeds
-
Good stuff Gene......keep it going buddy !!
-
thanks Wes!
Wednesday:
Back shoulders calves @ Golds New Haven
1st time going over 185 on deadlifts since my bicep surgery-felt good-could have gone heavier
pullups
3 sets of 12
deadlifts
225
3 sets of 25
standing dumbell press superset Dumbell Laterals
3 sets of:
55lbs x 10 ss 35lbs x 12
Hammer Strength Iso Rows superset Reverse Pec Deck
3 sets of:
3 plate+35 per side x 10, 8, 6 ss 70 x12
standing calf raise
4 sets of:
325 x 12
4 way neck machine
4 sets
used m gipper in between sets of calf raises
30 mins on stairmaster-intervals
Thursday:
today
4 mile run outside-lots of hills
-
Friday
arms
only had half hour to workout
vbar pushdowns superset machine curls
5 set of 80 x 12 ss 5 sets of 80 x 12
barbell concentration curls superset dips
5 sets of 70 x 10 ss 5 sets of 20
hammer curls superset gripper
4 sets of 35lbs x 10 ss gripper
cable wrist curl
40lbs-4 sets of 15
cable reverse wrist curls
40lbs-4 sets of 15
saturday
today
30 mins stairmaster level 13
10 min ab work
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SERIOUS DEDICATION TO TRAINING AND DIET...............BIG PROPS GENE!!!!
As it should be of course, but usually isn`t by most forum/internet talkers.
Keep pumping bro..............looks right on point!!
-
thanks Wes :)
monday
had to work all day-didnt get to workout
will hit a hard leg workout and cardio tommorow and take advantage of my rested legs
diet today
5 omega eggs w/ 99g blueberries
2 scoop ultimate muscle protein w/ fiber, 1.5tbsp mac oil, 1 apple
1 can herring w/ kale, tomatoes, lemon juice
2 scoop whey isolate w/ fiber, handful pumpkin seeds
8 oz chicken w/ kale, tomatoes, lemon juice, 30g pecans
7 oz xtra lean turkey, broccoli, tomatoe sauce, 35g pistachios
-
Tuesday
Legs
cable squats
60 x 15
90 x 15
130 x15
130 x 15
bulgarian split squats w/ defecit
4 set of 40lbs x 12 per leg
trx pistol squat
4 sets of 15
deadlifts
225 x 10
275 x 12
275 x 12
dumbell reverse lunge into single leg romanian deadlift
30lbs-3 sets of 10 per leg
single leg hamstring curl on stability bal
3 sets of 15 per leg
stairway calves
1st stp x 1 raise
2nd step x 2 raises
etc up to 15 steps x 15 raises
30 mins on stairmaster level 12
-
diet today
2 scoop whey iso w/ fiber powder, 1.5tbsp mac oil, 99g blueberries
5 omega eggs w/ 5 egg whites added, 99g blueberries
8 oz xtra lean turkey, 35g pistachios, spinnach and tomatoe sauce
pre workout-vpx pumpkin protein bar handful pumpkin seeds-forgot my meal at home
post workout-can herring w/ kale, tomatoes, and lemon juice
7 oz xtra lean turkey, spinnach, tomatoe sauce, 30g walnuts
-
What's a cable squat?
-
What's a cable squat?
u hold 2 low cable handles in front of u and sit back into a squat-u really feel the tension go right through quads -plus u really need to focus so u dont get pulled over forward-i know-not as cool looking as a barbell squat-but i like doing em
-
u hold 2 low cable handles in front of u and sit back into a squat-u really feel the tension go right through quads -plus u really need to focus so u dont get pulled over forward-i know-not as cool looking as a barbell squat-but i like doing em
I don't think I've ever seen that done before.
How heavy can you go on those? Does it feel like a front squat?
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I don't think I've ever seen that done before.
How heavy can you go on those? Does it feel like a front squat?
once u b egin going heavy youll ntice the cable wants to pull u forward-it does feel like a front squat
-
wednesday
chest/back
have only been getting 3 hours of sleep a night this week-but my energy seems to be good.
chins superset stability ball pushups
3 sets of 15 ss 3 sets of 15
standing dual pulley cabe rows superset incline dumbell press
3 sets of stack x 15, 12, 10 ss 3 sets of 70lbs x 10, 12, 15
pulldowns superset standing cable press
3 sets of 140 x 12, 10, 8 ss 3 sets of 80 x 8, 10, 12
dumbell pullovers superset cable crossovers
3 sets of 70lbs x 2 ss 3 sets of 50 x 12
cardio on thursday and friday, delts arms cardio on sat
-
once u b egin going heavy youll ntice the cable wants to pull u forward-it does feel like a front squat
Cool Gene.gonna try these next leg workout.
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Cool Gene.gonna try these next leg workout.
cool.
lets workout together next week.
Thursday evening
30 mins on stairmaster level 12
10 mins core work after
same diet as usual
2 scoop bpi superpro-fiber powdr-cinomon-1.5tbps mac oil
5 omega eggs w onions chives in coconut oil w/ salsa
7 oz ground chicken w/ tomatoe sauce, 30g pistachios w spinnach
7 oz ground chicken w/ tomatoe sauce, 25g walnuts w spinnach
can herring w/ kale, tomatoes, peppers, lemonjuice, garlic powder, poppy seeds
2 scoop rxodus whey berry blend powder, handful pumpkin seeds
-
cool.
lets workout together next week.
Thursday evening
30 mins on stairmaster level 12
10 mins core work after
same diet as usual
2 scoop bpi superpro-fiber powdr-cinomon-1.5tbps mac oil
5 omega eggs w onions chives in coconut oil w/ salsa
7 oz ground chicken w/ tomatoe sauce, 30g pistachios w spinnach
7 oz ground chicken w/ tomatoe sauce, 25g walnuts w spinnach
can herring w/ kale, tomatoes, peppers, lemonjuice, garlic powder, poppy seeds
2 scoop rxodus whey berry blend powder, handful pumpkin seeds
Kewl 8)
-
Impeccable diet Gene........how`s your bodyfat......must be very lean huh?
I`m gonna` give those cable squats a shot too......I`ll try anything new for my non-existant quads.
Keep pumping!!
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Impeccable diet Gene........how`s your bodyfat......must be very lean huh?
I`m gonna` give those cable squats a shot too......I`ll try anything new for my non-existant quads.
Keep pumping!!
thanks wes-bodyfat is between 5-6%-ive been able to maintain that for like 2 years now
good luck with the squats!
____________
Friday
20 mins of jumprope alternated with prowler pushes
2 mins hard jump rope/30 seconds fast prowler pushes-alternated non stop for 20 mins
sat:
delts arms calves golds new haven
standing side lateral machine
80lbs-4 sets of 12
cable side laterals
50lbs-4 sets of 12
db shrugs
90lbs-4 sets of 20
plate raises superset bent over db laterals
4 sets of: 45lbs x 12 ss 30lbs x 12
vbar pushdowns
50lbs-4 sets of 12
cable preacher curls
50lbs-4 sets of 12
overhead machine extensions
110lbs-4 sets of 12
incline cable curls
50lbs-4 sets of 10
dips
4 sess of 25
vbar chins
slow
4 sets of 7
used my gripper throughout
standing calf raise
375-4 sets of 12
seated calf
plate+25-4 sets of 1 minute
30 mins stairmaster level 9
sat was refeed day
sunday
today
rest day
-
sat
refeed day
5 omega eggs w 1 english muffin and blueberies
basmati rice with chicken and spinnach and cashews and ketchup 1 apple
3 scoop beverly intl mass maker post workout
soba noodles w chicken and spinnach and pistachios and ketchup
3 slices pizza
bunch hershey kisses and candy
small cup of ice cream
greek yogurt w whey and pumpkin seeds and blueberries
sunday
today
2 scoop rxodus whey n berries blend 1.5tbsp mac oil
5 omega eggs w 99g blueberries
8 oz chicken w spinnach 35g pistachios
2 scoop rxodus whey n berries blend handful pumpkin seeds
2 can sardines w tomatoe paste w spinnach w/ fesh squeezed lemon
-
Monday
lower body/cardio
dynamic warmup focusing on hip mobiity-i have super tight hip flexors
dumbell goblet squats
50lbs x 15
70lbs x 15
70lbs x 15
70lbs x 15
overhead walking lunges
40lbs x 25 lunges
40lbs x 25 lunges
40lbs x 25 lunges
romanian deadlifts
185 x 10
195 x 10
195 x 10
195 x 10
trx single leg leg curls
3 sets of 12 per leg
cardio:
2 minutes jumprope alternated with prowler pushes
20 minutes total
core circles on stability ball
3 set of 20
palof press
25lbs
1 set of 30 secs hold per side
1 set of 15 presses per side
5 omega eggs w/ 99g blueberries
2 scoop rxodus whey 1.5 tbsp mac oil
8 oz xtra lean turkey w/ tomatoe paste w/ kale 35g pistachios
3 scoop mass maker 1 scoop muscle provider 1 apple
8 oz xtra lean turkey w/ tomatoe paste w/ kale 30g walnuts
2 can sardines w/ spinnach-fresh squeezed lemon juice tomatoes small handful pumpkin seeds
-
Tuesday
3 mile run outside in the evening
-
Tuesday
3 mile run outside in the evening
Ahem..... >:(
-
Hey Gene,what`s a "goblet squat" ???
Keep pumping brother,you`re dedication is inspiring...........most people couldn`t do it,believe me!
-
my computer wasnt working...now it is...the diet was spot on...hit 4 days of cardio, and 4 days of weights these past few weeks.
cal-i keep getting stuck at work-im sorry
wes-a goblet squat is when u hold a dumbell at chest height with both hands and do squats---goblets help with perfect squat form and u are able to go deep and push the knees out at the bottom with your arms to open the hips
-
Thanks Gene,I may give them a shot.................... ..forgot to try the cable squats.....can`t remember shit!! lol ;D
5-6 % bodyfat for 2 years is unreal.
Stay focused!!
-
thx Wes!
Sat was arms calves cardio at golds new haven
sunday was a rest day-had cheat foods
monday-rest day-had cheat foods
i like my new split:sunday and monday-rest and refeed days...tuesday-saturday-workouts w/ low cals
tuesday morning
today
chest back abs
chins superset bosu pushups
3 sets of 15 ss 25
incline barbell press superset standig 2 handle cable rows
3 sets of 185 x 8 ss stack x 12
floor dumbell press superset wide pullups
3 sets of 70s x 12 ss 10 wide pullups
pec deck superset back extensions on ball
2 sets of 220 x 10 ss 15
trx hip pikes
2 sets of 12
evening:
3 mile run outside
-
Wed morning
Lower body/core
Dynamic warmup-10 mins
Core:
Stability Ball Leg Curl/Leg Raise
2 sets of 8
Dead Bug against wall
2 sets of 12
Box jumps superset Cable Squats
15 ss 55 x 12
15 ss 65 x 12
15 ss 75 x 12
Bulgarian Split Squat w/ defecit superset Stability Ball Rotations
3 sets of 40lbs x 15 per leg ss 25 rotations per side
Single Leg Romanian Deadlifts
3 sets of 40lbs x 12 per leg
Palof Press
iso-30lbs x 40 secs
30lbs x 15 presses
Incline plank reverse leg extensions
2 sets of 12 per leg
stair calves ascending
16 steps
changed my diet
am eating asparagus with my meals now instead of kale-i really like it
so the diet looks like
5 omega eggs w/ 100g blueberries
post workout-3 scoop mass maker, 1 scoop muscle provider, 1.5tbsp mac oil,cinnomon,1 apple or peach or plum
8 oz chicken w asparagus, 35g pistachios, tomatoes, mustard
8 oz chicken w asparagus, 30g walnuts or pecans, tomatoes, mustard
8 oz wild sockeye salmon, spinnach, tomatoes
6 oz turkey w mixed greens, handful pumpkin seeds, tomatoes, mustard
-
Thursday
Delts/core/calves
trx y flies superset face pulls superset mountain climbers on stability ball
4 sets of 12 ss 4 sets of 35 x 12 ss 4 sets of 20
smith machine shrugs superset bent over laterals superset hanging wipers
3 sets of 315 x 12 ss 3 set of 25 x 12 ss 3 sets of 20
1 arm machine laterals superset landmines
3 sets of 125 x 12 per arm ss 3 sets of 20
standing db press
35 x 10 into 40 x 10 into 45 x10 into 50 x 10 into 55 x 10
seated leg press calf
5 sets of 15
20 min on stairmaster
-
Friday
arms and cardio
warmup:
int/ext rotations-2 x 12
gripper-2 x 20
diamond pushups-2 x 20
band curls-2 x 20
alt dumbell curls superset vbar pushdowns
30 x 10 ss 50 x 12
35 x 10 ss 70 x 12
40 x 10 ss 90 x 12
40 x 10, 30 x 10, 20 x 20 ss 90 x 12
incline hammer curls superset overhead rope
3 sets of:
35 x 8 ss 55 x 10
machine curls superset skullcrushers
3 sets of:
120 x 10 ss 60 x 15
cable wrist curls
4 sets of 20
cable reverse wrist curls
4 sets of 12
cardio:
20 mins of prowler pushes alternated with 1 minute jump rope
-
Saturday-clean refeed day
Sunday morning-legs
dynamic warmup-10 mins
seated calf
45lbs-4 sets of 25
deadlifts
135 x 20
185 x 15
225 x 10
275 x 10
295 x 5
goblet squat
30lbs x 20
50lbs x 15
70lbs x 12
80lbs x 12
90lbs x 10
90lbs x 10
roll into kickup superset bench knee ups
4 set of 15 ss 15
dumbell bulgarian split squats
50lbs
3 sets of: 6, 8, 10 per leg
lying leg curl superset high knee tuck jumps
4 sets of 80lbs x 12 ss 4 sets of 15 jumps
seated calf
90lbs
4 sets of 12
-
Monday morning
chest/back
bosu ball pushups superset wide pullups-25 ss 15
med ball pushups superset wide chins-25 ss 15
feet on stability ball, hands on 2 med ball pushups superset narrow pullups-25 ss 15
trx pushups superset hammer chins-25 ss 15
cable chest press superset bent over double dumbell rows
50 x 10 ss 50 x 10
80 x 12 ss 55 x 10
100 x 15 ss 60 x 10
incline barbell press superset seated rope rows
185 x 5 ss 120 x 5
185 x 8 ss 120 x 8
185 x 10 ss 120 x 10
dumbell pullovers
90lbs x12
90lbs x 15
20 mins on stairmaster level 13-18
ran out of time-ony could do 20 mins
high carb day today w/ cheat meal
-
Tuesday:
dynamic warmup
10 mins
stairway calves:
1st step x 1 raise
2nd step x 2 raises
3rd step x 3 raises
etc
up to 10 steps x 10 raises
dumbell goblet squat(pause at bottom of each rep)
60 x 15
80 x 15
95 x 12
95 x 12
95 x 12
dumbell romanian deadlift
50 x 20
70 x 15
80 x 12
85 x 12
stability ball leg curl leg raise combo superset step ups
3 sets of: 5 ball curls and 60lbs x 8 per leg
tuesday evening:
3 mile run outside
-
u ran outside in this heat, good for you
-
u ran outside in this heat, good for you
last week was more humid and the run wasnt fun. tonight we made better time-it wasnt as humid
-
last week was more humid and the run wasnt fun. tonight we made better time-it wasnt as humid
eff that, in this heat, I go outside, it's to hot then so I hit the hamster wheel LOL
-
Wed
shoulders-core
hang cleans superset dead bug
5 sets of: 135 x 5 ss 30 secs x 5
plate raise superset barbell rear shrugs superset offset overhead bdumbell waiter walk
3 sets of: 45lbs x 12 ss 185 x 15 ss 40lbs x 30 secs per arm
bent over rear laterals superset ball jackknives
2 sets of 25lbs x 20 ss 15
diet was good until i went to a family birthday dinner-i attempted to eat my own food but it would have been rude to-so i hd chips, turkey burger, fries, carrot cake
-
Friday
morning
arms
chins superset diamond pushups feet on stability ball
4 sets of 12 ss 4 sets of 25
standing incline cable curls superset overhead dumbell extensions
3 sets of 25lbs x 10 per arm ss 3 sets of 70lbs x 20
standing dumbell curls superset palof press iso hold
3 sets of 35lbs x 15 per arm ss 3 sets of 30lbs x 40 secs
skullcrushers superset standing ab wheel rollouts
3 sets of 70lbs x 12 ss 3 sets of 8
rope hammer curls superset cable wrist curls superset cable reverse wrist curls superset ball pikes
3 sets of 40lbs x 10 ss 3 sets of 30lbs x 20 ss 3 sets of 30lbs x 12 ss 3 sets of 12
friday afternoon
30 mins on stairmaster level 12
-
sat
took off
did a lot of foam rolling
my legs are really sore still
gonna do chest/back cardio sunday morn
diet wise-my cravins have vanished these past few weeks-i dont know why
ive been adding red sea salt to my meals-before i wasnt adding sodium to my meals so i wonder if that is why
-
Sunday
chest/back/core/calves
warmup-10 mins
pushups superset hammer chins
25 ss 15
25 ss 15
25 ss 15
1 pushup into 1 hammer chin-repeated back n forth for 30 seconds
seated calf
1 plate-4 sets of 30
smith machine incline press superset 1 arm db rows
245 x 6 ss 70lbs x 20
245 x 8 ss 70lbs x 20
245 x 8 ss 70lbs x 20
dead bug
2 sets of 30 seconds
nautilus pulldowns suprset offset overhead dumbell waiter walk
2 plates per side x 10 ss 50lbs x 30 secs
2 pps x 10 ss 50lbs x 30 secs
2 pps x 8 ss 50lbs x 30 secs
cable chest press
35lbs x 10
35lbs x 12
single arm-35lbs x 12
pullover machine
180 x 12
180 x 10
med ball single arm pushup lockouts
2 sets of 10 per arm
seated calf raise
2 plates-4 sets of 15
30 mins on stairmaster level 12
-
Monday
Lower body
my hips are super super tight and are relly messing us the way i move
Really focusing on getting them loose and my lower body in allignment
am thinking of getting the 5 finger shoes to help out
hip mobility work with bands & dymamic warm ups
10 mins
goblet squat superset walking lunges
50 x 20 ss 30 lunges
60 x 20 ss 30 lunges
70 x 20 ss 30 lunges
80 x 20 ss 30 lunges
trx pistol squats superset trx leg curls
8 per leg ss 20
8 per leg ss 20
8 per leg ss 20
8 per leg ss 20
power step ups superset glute bridge, band above knees
25 per leg ss 20
25 per leg ss 15
25 per leg ss 12
-
Tuesday-off-ate some junk food
Wed-delts arms
plate raise superset diamond pushups superset trx bicep curls
3 sets of 45lbs x 20 ss 30 diamonds superset 15 trx curls
face pulls superset dumbell curls superset dumbell skullcrushers
3 sets of 50lbs x 12 ss 40lbs x 8 ss 30lbs x 15
dumbell shrugs superset rope pushdowns superset incline dumbell hammer curls
3 sets of 90lbs x 20 ss 40 x 15 ss 40lbs x 6
stairway calves-up to 12 steps x 12 raises
deadbug-2 sets of 30 secs
stability ball hip pike/rollback combo
3 sets of 10
cardio:
30 mins stairmaster level 11
Thursday
today
legs
wore the 5 finger shoes-balance felt great-i like them a lot
dynamic warm up-10 mins
deadlifts
225 x 5
285 x 5
295 x 5
315 x 5
315 x 5
cable squats
4 sets of 70lbs x 10
bulgarian split squats
4 sets of 50lbs x 12 per leg
hip bridge in between 2 benches
3 sets of 15
seated leg curls
4 sets of 100lbs x 15
30 min stairmaster level 12
-
Friday
chest/back/core
pullups superset bosu pushups
4 sets of 12 ss 25
incline dumbell press superset standing dual cable rows
4 sets of 75lbs x 12 ss stack x 10
cable press superset inverted rows
4 sets of 35lbs x 15 ss 10
stability ball pike rollout combo
2 sets of 10
offset dumbell overhead waiter walk
2 sets of 50lbs x 30 secs per arm
sat night and sunday ate junk food-body felt like it needed it
-
Monday
chest/back/core
pushups superset stability ball lateral toe touches
4 sets of 25 ss 4 sets of 25
wide pullups superset stability ball hip pike rollout combo-12 ss 12
narrow pullups superset ball pike rollout-12 ss 12
chins superset ball pike rollout-12 ss 8
hammer chins superset ball pike rollout-12 ss 8
low incline dumbell press
80 x 15
85 x 15
90 x 12
1 arm dumbell rows
80 x 15
80 x 15
80 x 20
cable chest press
45 x 10
45 x 12
45 x 15
cable moto rows
55 x 12
65 x 10
75 x 8
30 mins stairmaster level 12
-
Tuesday
legs/core
dymanic warmup-10 mins
leg press calf press superset cable squats
4 sets of 2 pps x 40 secs ss 4 sets of 75lbs x 12
trap bar deadlift
1st time using the trap bar for deads-felt great
275 x 10
275 x 10
275 x 10
275 x 10
deadbug superset stability ball leg curl leg raise combo superset dumbell step ups
3 sets of 30 secs ss 3 sets of 5 per leg ss 3 sets of 55lbs x 15 per leg
single leg glute bridge in between 2 benches-glute touches floor, upper body on bench
3 sets of 12 per leg
wall sits superset stairway calves
3 sets of 1 min ss 3 sets of 1st step x 1 raise, 2nd step x 2 raises, etc up to 10 x 10
tuesday evening
3 mile run outside
wore the 5 finger shoes-felt great on my hips and knees, but my feet got ripped up badly.
-
thursday
delts arms abs
side laterals superset barbell curls superset bench knee ups
4 sets of 25lbs x 15 ss 50lbs x 15 ss 25
dumbell shrugs superset dumbell skulls superset face pulls
4 sets of 100lbs x 20 ss 30lbs x 15 ss 65lbs x 12
dumbell front raises superset trx body saw
4 sets of 25lbs x 15 ss 1 minute
30 mins stairmaster level 12
-
Fri
lower body
dynamic warmup-10 mins
cable squats superset ab wheel rollouts
4 sets of 80 x 10 ss 20 rollouts
1 set of 55 x 20
dumbell stiff leg deads superset leg press calf
4 sets of 65 x 15 ss 4 sets of 3 plate per side x20
dumbell reverse lunges superset ball hip pikes
4 sets if 40lbs x 20 ss 4 sets of 15
single leg glute bridges in between 2 benches
4 sets of 12 per leg
30 mins stairmaster level 12
-
Monday
chest/back/core
pushups superset pullups
50 ss 15
50 ss 15
incline dumbell press superset cable moto rows
60 x 15 ss 40 x 15
80 x 12 ss 70 x 12
90 x 10 ss 90 x10
95 x 6 ss 95 x 8
dumbell floor press superset seated rope rows
80 x 8 ss 120 x 12
80 x 10 ss 100 x 15
80 x 12 ss 90 x 20
dumbell pullovers superset pushups(hands on stability ball, feet on bench) superset narrow pullups
80 x 15 ss 15 ss 10
80 x 15 ss 10 ss 8
med ball russ twists superset supermans
2 sets of 50 reps ss 15 reps
30 mins stairmaster level 12
-
Tuesday morning
lower body
10 min dynamic warm up
dumbell goblet squats
50 x 12
70 x 12
85 x 12
100 x 10
100 x 10
100 x 10
trap bar deadlifts
135 x 6
225 x 6
315 x 6
315 x 6
315 x 6
dumbell bulgarian split squats
40 x 8 per leg
50 x 8 per leg
55 x 8 per leg
60 x 8 per leg
65 x 8 per leg
single leg glute bridge in between 2 benches
3 sets of 12 per leg
stability ball leg curl leg raise combo superset ab wheel rollouts
3 sets of 6 ss 3 sets of 25
seated leg curls
130 x 12
150 x 12
150 x 12
150 x 12
30 mins stairmaster level 13
bought new pair of 5 finger shoes-i got the cross trainer version-very comfortable-had a great workout with them and wore them all day
-
wed morning
delts arms core cardio
face pulls superset standing dumbell press superset stability ball pikes
40 x 12 ss 40 x 12 ss 12
40 x 12 ss 50 x 10 ss 12
40 x 12 ss 55 x 10 ss 12
40 x 12 ss 60 x 8 ss 12
side dumbell laterals superset dumbell shrugs superset transitional planks
30 x 12 ss 80 x 25 ss 10
30 x 15 ss 80 x 25 ss 10
30 x 20 ss 80 x 25 ss 10
rope pushdowns superset rope hammers
40 x 20 ss 40 x 20
60 x 15 ss 60 x 15
80 x 12 ss 80 x 12
100 x 10 ss 100 x 10
cable curls superset skullcrushers
50 x 15 ss 60 x 20
70 x 15 ss 60 x 20
90 x 12 then 3 drop sets ss 60 x 20
20 mins intervals on stairmaster
-
thursday
nothing
ate low cals
2 scoop ultimate muscle protein, cinnomon, fiber powder, 1.5tbsp mac oil, 1 plum, berries
8 oz chicken, spinnach, tomatoes, pistachios, mustard
4 omega eggs w spinnach and tomatoes and turkey bacon
6 oz salmon w/ kale, tomatoes, pumpkin seeds
-
friday
10 min dynamic warm up
dead bug ss leg curl balance hold
3 sets of 30 secs ss 3 sets of 6
goblet squats
3 sets of 100lbs x 15
dumbell stiff deads
3 sets of 70lbs x 15
single leg hip thrusts ss high step ups
3 sets of 12 ss 3 sets of 15
wall sits
3 sets of 2 mins
30 mins on stairmaster level 14
-
sat golds new haven
standing calf raise
225 x 30
287 x 20
300 x 15
330 x 12
pushups ss vbar chins
8 sets 25 ss 8 sets 8-10
tbar row
3 plates-3 sets 8
hammer strength incline press
2 plates-3 sets of 20, 15, 15
1 arm db rows
65lbs-3 sets of 20
hammer strength press
2 plates per side-3 sets of 15
pulldowns superset pec deck superset pullover
3 sets of 160 x 12 ss stack x 15 ss level 8 x 12
cable preacher curls
3 sets of 130 x 10
seated calf
2 plates-4 sets of 30
incline reverse crunch
3 sets of 20
side plank
3 sets 30 secs
low cals-4 meals
-
sun-cheat meals at night-waste of my time
-
sun-cheat meals at night-waste of my time
how so?
Hope you're well my friend. Golds in a couple of weeks?
-
monday
legs golds new haven
10 min dynamic warmup
seated calf ss high step up
3 sets 2 plate x 20 ss 3 sets 15, 20, 30 per leg
nebula leg press ss standing calf
3pps x 30 ss 225 x 20
5 pps x 25 ss 287 x 20
7 pps x 20 ss 300 x 300
7 plate+15 per side x 15 ss 330 x 20
bulgarian split squat
70lbs
5 x 5 per leg
seated leg curl ss donkey calf
3 set 170 x 15 ss 330 x 15
glute ham raise
3 set 15, 12, 10
cardio
10 sets of 15 burpees
abs
ab wheel rollouts-4 sets of 25
-
today
tuesday
golds new haven
standing lateral machine ss reverse pec deck
40 x 15 ss 60 x 15
60 x 12 ss 60 x 15
70 x 10 ss 60 x 15
db shrugs
70 x 20
90 x 15
100 x 15
110 x 15
120 x 15
hammer strength press
3 plates per side
3 sets of 6
dead stop 1 arm db rows
75lbs
3 sets of 15
chins
bodyweight x 10
1 chain on neck x 8
2 chains on neck x 8
2 chains on neck x 6
dips
bodyweight x 15
1 chains x 15
2 chains x 15
2 chains x 12
cardio
15 sets of 15 burpees
low cal day
only 4 meals
-
newmom-they were just boring foods
golds in a few weeks sounds good :)
-
am thinking of getting the 5 finger shoes to help out
can you share a few comments if you do get a pair please :)
-
can you share a few comments if you do get a pair please :)
i bought them-i have the blue pair-cross trainer style-so comfortable on my feet-hips feel great, knees feel great, lower back feels great-i love them
oh yes ive gotten many comments on them-frog shoes, they look gay, clown feet, aqua man-kids think theyre wild
-
wed
morning
30 mins on stairmaster level 13
weight is back down to 169 again-tommorow will be high carb day-
-
thursday
will do lower body and heavy sled pushes today
high carb day-my body needs it-weight was 169 again today
1 cup plain keifer, 1 scoop ultimate muscle protein, cinnomon, scoop pysillium husk, 1/2 cup frozen wild blueberries
1 cup egg whites, 50g quinioa, 1/2 cup blueberries and raspberries
post workout
5 oz chicken, 1/2 cup(dry weight) basmati rice w/ ketchup, kale and tomatoes, 1 kiwi
5 oz chicken, 2oz soba noodles, 1/2 cup carribean beans, kale and tomatoes
5 oz chicken, 1/2 cup(dry weight) red quinioa, kale and tomatoes
tandoori chicken w/ basmati rice, greens and tomatoes
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i bought them-i have the blue pair-cross trainer style-so comfortable on my feet-hips feel great, knees feel great, lower back feels great-i love them
oh yes ive gotten many comments on them-frog shoes, they look gay, clown feet, aqua man-kids think theyre wild
thank you Gene .. I want a pair and needed to hear from someone who wore them
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thank you Gene .. I want a pair and needed to hear from someone who wore them
1st few days your feet and calves will be sore
i truly love them-theyve improved my posture and allignment so much
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thursday
lower body
dynamic warm up
10 mins
smith machine front squats superset stability ball hip pike rollout combo
135 x 15 ss 10
185 x 10 ss 10
185 x 10 ss 10
185 x 10 ss 10
doing the goblet squats these past few weeks has really improved my form a lot
heavy slow prowler pushes
8 sets
trx jump squats superset trx hamstring curls
3 sets of 15 ss 3 sets of 15
walking lunges superset full body hand foot touch rotations
3 sets of 30lbs x 50 lunges ss 12
tuck jumps superset wall sits
4 sets of 20 ss 4 sets of 1.5 mins
really liked how i felt in the 5 finger shoes during the jumps-my hips are feeling not tight anymore
tried controlled labs purple psyko during my workout-whey hydro, leucine, cit malate and novaline-superb product-felt like working out forever
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friday morning
light upper body and cardio
trx inverted rows superset pushups on bosu ball, feet up on box superset face pulls
4 sets of 15 ss 4 sets of 25 ss 4 sets of 15@30lbs
gripper
pullups superset trx handstand pushups
5 set of 12 ss 5 sets of 5
gripper
overhead rope extensions superset hammer curls
50 x 15 ss 35 x 15
60 x 12 ss 40 x 10
80 x 10 ss 45 x 8
cardio:
10 sets of heavy prowler pushes fast
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cheated a lot over the weekend
right lat kept spasming
switchin to an upper body lower body split
mon-upper
tues-lower
thurs-upper
fri-lower
cardio is 4-5 days week
either stairmaster, running outside, ropes, or prowler pushes
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monday
upper body
pushups on gymnastic rings/pullups/dips
3 x 15/3 x 12/3 x 15
no rest until all 9 sets done
bench press w/ chains/rope alternating waves/moving plank on valslide/supermans w/ scap retraction
185-3 x 10/ 3 x 40 seconds/ 3 x 30 seconds/ 3 x 25, 20, 20
hammer chins/heavy rope slams/cable rear delt flies
3 x 8/ 3 x 20/ 30lbs-3 x 12
cable flies/ lateral raise/ trx bicep curls
80lbs-3 x 20/ 20lbs-3 x 12/ 3 x 12 trx
trx inverted rows/ walking dumbell press/ cable tricep extensions
3 x 12/ 25lbs-3 x 40 secs/ 70lbslbs-90-3 x 15, 12, 10
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TUESDAY
LOWER BODY:
10 min dynamic warmup
dead bug w/ wall push superset ball ham curl w/ leg balance hold
2 x 40 secs ss 2 x 8 per leg
dumbell goblet squats
100lbs x 15
100lbs x 15
100lbs x 15
100lbs x 15
100lbs x 15
trap bar deadlift
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
dumbell bulgarian split squat
50lbsx 12
50lbs x 12
50lbs x 12
50lbs x 12
single leg hip thrust in between 2 benches
4 sets of 12 per leg
30 mins stairmaster level 11
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wed afternoon
3.5 mile run outside in the 5 finger shoes
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thursday
upper body
ring of fire pushups/ 1 arm db snatches/ hammer chins
3 sets of 45 secs/ 3 sets of 45lbs x 12 per arm/ 12 chins
ring of fire:arrange some dumbells in a circle on ground-without knees touching the ground, rotate around the circle of dumbells doing pushups on the dbs, in between the dbs, 1 arm on dbs.
trx hip pikes/ dips/ battling ropes rainbows/ battling ropes overhead press
3 sets of 20/ 3 sets of 20/ 3 sets of 40 secs/ 3 sets of 30 secs
heavy band uppercuts/ cable woodchoppers/ rope climbing
3 sets of 40 secs/ 3 sets of 50lbs x 20 per arm/ 3 sets of 1 minute
med ball slams/ chins/ lying med ball explosve overhead press and catch
3 sets of 20/ 3 sets of 8/ 3 sets of 20
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friday
lower body
10 min dynamic warmup
dead bug superset stability ball leg curl balance hold
2 sets of 45 secs ss 2 sets of 8 per leg
squats
135-4 sets of 15
still tying to reteach myself form-i keep leaning over too much and anterior tilting. went real real slow and felt the form in my quads-will prob go lighter next week until i can keep my back straight.
dumbell stiff leg deads superset stability ball leg curls superset leg press calves
4 sets of 80lbs x 12 ss 4 sets of 20 ss 4 sets of 30 w/ 2 plates per side
single leg squats facing wall w/ hand slide superset 30lb med ball jump squats
4 sets of 15 per leg ss 4 sets of 20
weighted glute bridges superset palof press
135-4 sets of 15 ss 30lbs-4 sets of 15
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monday
upper body
pushups/pullups/seated calf
2 sets of 50 ss 2 sets of 15 ss 2 sets of 15 w/ 2 plate+25 on machine
smith machine incline press superset seated cable row
225 x 6 ss 160 x 15
225 x 6 ss 190 x 12
225 x 6 ss 220 x 10
dumbell shrugs superset scorpion pushups-90 x 20 ss 15
db shrugs ss uchi mata pushups-90 x 25 ss 15
db shrugs ss dive bomber pushups-90 x 25 ss 15
cable chest press superset chins
3 sets of 75 x 10, 12, 15 ss 3 sets of 12
db rows
3 sets of 85 x 10, 12, 15 per arm
cardio
10 sets of 10 burpees
Tuesday
today
lower body
10 min dynamic warm up
goblet squats
115 x 5
115 x 8
115 x 10
115 x 12
single leg squats facing wall w/ wall slide superset tuck jumps
3 sets of 20 per leg ss 3 sets of 10
barbell glute bridges superset stability ball leg curl w/ balance hold
3 sets of 185 x 20 ss 3 sets of 5 per leg
stiff leg deads
135
3 sets of 15
30 mins stairmaster level 12
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last week
Wed-off-refeed day
Thursday-upper body at golds new haven
standing 1 arm machine laterals superset reverse pec deck
50 x 10 ss 70 x 10
70 x 10 ss 70 x 10
80 x 10 ss 70 x 10
80 x 8 ss 70 x 10
vbar chins superset pushups
15 ss 25
w/ 1 chain-10 ss 25 w/ 1 chain
w/ 1 chain-8 ss 25 w/ 1 chain
tbar rows
2 plates-3 set of 20
hammer strength incline press
2 plate+35 per side-3 sets of 12, 10, 8
db shrugs
100 x 12
115 x 12
120 x10
machine preacher curls
3 sets of 8
machine incline curls
3 set of 12
machine overhead extensions
3 sets of 15, 12, 10
vbar pushdowns
3 sets of 15, 12, 8
seated calf
4 sets of 40 secs
standing calf
4 sets of 40 secs
cardio
20 sets of 12 burpees
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friday-off-carb up in evening
sat morn
legs
10 min dynamic warmup
seated calf
5 sets of 50 secs
dumbell goblet squats
50 x 12
70 x 12
90 x 12
110 x 12
120 x 12
120 x 12
120 x 12
dumbell step ups
50lbs-4 set of 15
dumbell stiff leg deads superset tuck jumps
4 sets of 70lbs x 12 ss 4 set 20 tuck jumps
leg press calf
4 sets of 30
weighted glute bridges
195-4 sets of 15
stability ball hip pike rollout combo
3 set of 8
hanging wipers
3 sets of 20
cardio
30 mins on treadmill-4.o mph, 12 incline
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sunday-off
monday off
today
tuesday
chest back abs
ring off fire pushups superset pullups
3 sets of 1 min ss 3 sets of 12
dumbell incline press superset cable moto rows
70 x 12 ss 50 x 12
85 x 8 ss 80 x 10
90 x 8 ss 100 x 8
cable chest press superset 1 arm db rows
35 x 15 ss 75 x 20
40 x 12 ss 80 x 15
50 x 10 ss 85 x 15
dumbell pullovers superset pushups on bosu, feet on bench
2 sets of 80 x 15 ss 2 sets of 25
hip pikes
3 sets of 10
cardio
20 mins battling ropes
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Wed morning-lower body
10 min dynamic warm up
dead bug w/ wall push superset stability ball leg curl w/ balance hold
2 x 30 secs ss 2 x 5 per leg
cable squats superset jump squat w/ 30lb med ball
30 x 15 ss 20
40 x 15 ss 20
60 x 15 ss 20
70 x 15 ss 20
70 x 20 ss 20
trap bar deadlifts
325 x5
325 x 5
325 x 5
325 x 5
325 x 5
ab wheel rollouts
4 sets of 15
single leg hip thrust in between 2 benches superset reverse single leg squat w/ wall slide
4 sets of 12 ss 4 sets of 20
stability ball rotations
4 sets of 30
ascending calf raises on stairs
1st step 1 raise
2nd step 2 raises
etc
up to 15 step x 15 raises
wed afternoon
20 mins of 2 min fast jumprope alteranted w/ 20 secs of heavy prowler sprints
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Thursday morning
delts arms cardio
trx Y, T, I flies superset trx handstand pushups
3 sets of 12 ss 3 sets of 10
face pulls superset db shrugs
3 sets of 40lbs x 15 ss 3 sets of 90lbs x 15
dumbell laterals
3 sets of 30lbs x 12 drop to 20lbs x 12 drop to 10lbs x 12
supersetted with
30lb med ball russ twists
3 sets of 50
rope pushdowns superset db curls
3 sets of 40lbs x 15, 20, 25 ss 3 sets of 30lbs x 12
rope extensions superset incline dumbell hammer curls
2 sets of 80lbs x 6, 7 ss 2 sets of 20lbs x 15
skullcrushers superset dumbell bicep rows on incline bench
2 sets of 80lbs x 12 ss 2 sets of 30lbs x 20
cable wrist curls
3 set of 20
cable reverse curls
3 set of 12
30 min stairmaster level 11
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friday-off
sat-off-cheat day
sun-off
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monday
protein fat carbs every meal-
except-post workout-pro and carbs
chest back
pulldowns superset with pushups
4 sets of 10, 10, 10, 8 ss 4 sets of 25
incline dumbell press superset chins
4 sets 10 ss 4 sets 15
standing dual cable row superset dumbell floor press
4 set 10 ss 4 set 12
cable crossover superset pullovers
3 set 15 ss 3 set 12
hip pikes
2 x 15
kneeling single leg palof hold
2 x 40 sec
20 min eliptical
20 min battling ropes
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tuesday
lower body
10 min dy warmup
cable squats superset ball hamstring curls
4 set 15 ss 4 set 20
stiff leg deads superset barbell bridges
135 x 20 ss 135 x 20
195 x 15 ss 195 x 15
225 x 10 ss 225 x 15
225 x 10 ss 225 x 15
bulgarian split squats on bench
30lbs-3 sets of 25 per leg
ab wheel
4 sets of 25
seated leg curls
4 sets of 15, 12, 10, 8
leg press calves
4 sets of 30
stair calves
up to 13 steps x 13 calves
30 min stairmaster level 12
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wed-off
thursday
shoulders arms
face pulls superset rear shrugs
4 x 12 ss 4 x 12
lumberjack press superset db shrugs superset bench knee ups
3 x 12, 15, 20 ss 3 x 12 ss 3 x 25
cable laterals superset dumbell laterals superset ball pikes
3 x 12 ss 3 x 15 ss 3 x 15
chins superset diamond pushups feet on ball
3 x 10 ss 3 x 25
rope pushdowns superset incline hammer curls
3 x 15 ss 3 x 6, 8, 10
dips superset barbell curls
5 x 15 ss 5 x 8
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Youre consistent. cool.
Do you ever feel like not working out or run down..or youre always amped up before a workout?
-
meso-thx-im usually looking 4ward to my workout-but sometimes im too tired in the morn so ill workout later in the day-i rarely have a bad workout
fri
legs
10 min dynamic warm up
dead bug with wall push superset ball ham curl w/ balance hold superset ball rotations
3 x 30 secs ss 3 x 8 per leg ss 3 x 30
cable squats superset trap bar deadlifts
50 x 15 ss 225 x 15
70 x 15 ss 225 x 15
100 x 15, rest 10 secs then 100 x 15 ss 225 x 15 rest 10 secs, then 225 x 15
barbell glute bridges superset reverse single leg squat w/ wall slide
235 x 12 ss 20 perleg
235 x 12 ss 20 per leg
235 x 12 ss 20 per leg
box jumps superset single leg ham curl on ball
2 x 20 ss 2 x 20 per leg
hanging wipers
3 x 30
saturday
chest back
pushups superset pullups
1 pushup into 1 pullup
2 pushups ito 2 pullups
etc
up to 10 pushups into 10 pulups
hamer strength press superset tbar rows
3 set of 2 plates per side x 10 ss 3 sets of 3 plates x 8, 4 plates x 8, 5 plates x 6
incline dumbell press superset bent over 2 dumbell rows
3 sets of 70lbs x15 ss 3 sets of 55lbs x 10
seated calf ss single leg calf
4 sets of 12 ss 4 sets of 25
lying supermanw/ scap retraction superset dive bomber pushups-10 ss 10
superman ss scorpion pushups-10 ss 10
superman ss spiderman pushups-10 ss 10
superman ss band pull apart pushups-10 ss 10
palof press iso hold
35lbs-2 sets of 30 scs per side
low cardio this week
wil hit 4 days next week
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monday
face pulls
5 sets heavy
smith machine behind back shrugs
135 x 12
225 x 12
275 x 12
275 x 12
275 x 12
lumberjack press superset db shrugs
plate x 10 per arm ss 80 x 20
plate+25 x 8 per arm ss 100 x 20
plate+35 x 6 per arm ss 120 x 20
lateral raise supeset chins superset diamond pushups
5 sets of 20 x 12 ss 5 sets of 5 ss 5 sets of 15
did all sets back to back no stopping
overhead db extension ss db curls
65 x 12 ss 35 x 6
75 x 12 ss 35 x 8
85 x 12 ss 35 x 10 drop to 20 x 20
cable incline curls superset skullcrushers
4 sets of 35 x 10 ss 4 sets of 70 x 12
cable wrist curls
3 x 12
cable reverse wrist curls
3 x 20
30 min stairmastr level 12
few hours later-light jog for half hour outside
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tuesday morning
lower body
10 min dy warm up
smith machine front squats
135 x 15
185 x 10
195 x 8
195 x 5
ball hip pikes
3 x 20
single leg dumbell romanian deads
50lbs-3 x 10 per leg
superset with
single leg ball leg curls
3 x 20 per leg
stair calves
1st step 1 raise...up to 12 steps 12 raises
trx pistol squats
3 x 15 per leg
superset with
power ups on bench
3 x 25 per leg
hanging reverse crunch
2 x 10
hanging wipers
2 x 30
wall sits
3 sets of 2 mins
tuesday evening
3 mile run outside
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wed-off
cheat meals
thursday
chins superset trx atomic pushups
12 ss 30
12 ss 20
12 ss 15
12 ss 10
strict pulldowns superset med ball pushups
90 x 12 ss 15
120 x 10 ss 15
130 x 8 ss 15
incline dumbell press superset pendalay rows
95 x 3 ss 115 x 8
95 x 3 ss 115 x 8
95 x 3 ss 115 x 8
95 x 3 ss 115 x 8
95 x 3 ss 115 x 8
95 x 3 ss 115 x 8
cable chest press superset 1 arm db rows
40 x 10 ss 80 x 10
40 x 10 ss 80 x 10
40 x 10 ss 80 x 10
pec deck superset dive bomber pushups superset ab wheel
290 x 10 ss 15 ss 15
290 x 10 ss 15 ss 15
10 rounds of 25 rope slams
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Friday
10 min dynamic warmup
stability ball leg curls superset stability ball stir the pot
4 x 20 ss 4 x 20
zercher squats superset dead bug w/ wall push
4 sets of 95 x 12 ss 4 sets of 30 secs
1st time trying zerchers...really liked them
stiff leg deadlifts
4 sets of 185 x 10
bulgarian split squat w/ dumbell in goblet position superset hip pikes on stability ball
60 x 10 per leg ss 15
70 x 10 per leg ss 15
80 x 7 per leg ss 15
stability ball bridges superset stability ball single leg curl w/ balance hold
2 sets of 12 ss 2 sets of 6 per leg
20 min intervals on stairmaster
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sat-rest day
sunday-rest day had a small cheat meal
monday-no time for the gym but i had some cheat foods
tuesday
chest/back/shoulders
trx t flies superset chins superset med ball pushups
3 sets of 12 ss 3 sets of 15 ss 3 sets of 20
leg press calves
5 sets of 15
lumberjack press superset seated cable rows
plate x 10 ss 130 x 8
plate+25 x 8 ss 150 x 8
2 plates x 6 ss 170 x 8
2 plates x 5 ss 190 x 8
incline dumbell press superset barbell rows
100 x 6 ss 135 x 10
100 x 6 s 135 x 10
1 arm dumbell floor press w/ serratus punch superset hammer chins superset ab wheel rollouts
60 x 10 ss 10 ss 15
70 x 10 ss 10 ss 15
30 min stairmaster level 11
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Wed
10 min dynamic warm up
stability ball leg curl balance hold superset stability ball stir the pot
3 x 1 min ss 3 x 30
front squats
8 sets of 135 x 6
dumbell step ups
55 x 12 per leg
65 x 12 per leg
70 x 12 per leg
stiff leg deads superset single leg hip thrusts between 2 benches
4 sets of 195 x 15 ss 4 sets of 12 per leg
20 min stairmaster level 12
last min was level 20
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Thursday
diamond pushups on med ball superset weighted chins
5 sets of 10 ss 5 sets of 5 w/ 25lbs
rope pushdows superset dumbell curls
50 x 12 ss 30 x 10
70 x 12 ss 40 x 10
90 x 12 ss 45 x 10
90 x 12 drop to 40 x 15 ss 45 x 10 drop to 20 x 12
overhead dumbell ext superset incline hammer curls
80 x 10 ss 35 x 8
80 x 12 ss 35 x 8
80 x 15 ss 35 x 8
skullcrushers supeset trx bridge position bicep curls
80 x 12 ss 8
80 x 10 ss 8
80 x 8 ss 8
gripper superset hanging wipers superset bench knee ups
3 sets of 30 per hand ss 30 ss 30
cardio:
20 mins battling ropes
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friday
10 min dynamic warmup
dead bug with wall push
3 sets of 30 secs
front squats
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
155 x 5
supersetted with
single leg hamstring curls on ball
8 sets of 12 per leg
bulgarian split squats
55 x 12 per leg
55 x 12 per leg
55 x 12 per leg
55 x 12 per leg
55 x 12 per leg
dumbell stff leg deads
70 x 10
70 x 10
70 x 10
70 x 10
70 x 10
20 mins battling ropes
monday
pullups superset pushups
6 sets of 12 ss 6 sets of 30
trx inverted row superset trx atomic pushups
4 sets of 10 ss 4 set of 15
incline barbell press
185 x 10
195 x 8
195 x 8
1 arm db rows
70 x 12
80 x 12
85 x 12
flat dumbell press
90 x 10
90 x 10
20 min on treadmill-15 incline, 3.5 mph
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tuesday
lower body
10 min dynamic warmup
front squats
175 x 4
175 x 4
175 x 4
175 x 4
175 x 4
175 x 4
dumbell step ups
70 x 12 per leg
70 x 12 per leg
ab wheel rolls
2 sets of 25
trap bar deadlifts
295 x 12
295 x 12
hanging wipers superset glute bridges against bench
30 ss 15
30 ss 15
before bed:7 mile run outside
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wednesday
trx y flies superset face pulls
12 ss 35 x 12
12 ss 45 x 12
12 ss 55 x 10
smith machine shrugs superset dumbell crucifix hold
225 x 12 ss 30 x 30 secs
295 x 12 ss 30 x 30 secs
315 x 12 ss 30 x 30 secs
315 x 12 ss 30 x 30 secs
bench knee ups
3 sets of 50
trx handstand pushups
3 sets of 10
dips superset rope pushdowns
5 sets of 15 ss 5 sets of 40lbs x 12
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thursday
hammer chins
7 sets of 12
bent over barbell rows
135 x 10
185 x 8
185 x 8
185 x 8
185 x 8
1 arm dumbell rows
80 x 15
80 x 15
80 x 15
80 x 15
dumbell pullovers superset chins
90 x 12 ss 10
90 x 12 ss 10
90 x 12 ss 10
90 x 12 ss 10
hammer curls
30 x 10
35 x 8
40 x 6
drop to 30 x 12
drop to 20 x 5
30 min stairmaster level 12
cheat day
-
friday
dumbell goblet squat
100 x 15
105 x 15
110 x 12
115 x 12
120 x 12
125 x 10
130 x 10
130 x 10
130 x 10
ascending stair calves
13 sets
dumbell walking lunges
30s x 30
40s x 30
50s x 30
50s x 30
50s x 30
single leg dumbell romanian deadlift
50 x 10 per leg
50 x 10 per leg
50 x 10 per leg
50 x 10 per leg
ab wheel rollouts
4 sets of 25
box jumps superset wall sits
4 set of 12 ss 4 sets of 1 min
trx hamstring curls
4 sets of 15
30 min stairmaster level 11
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saturday
chest
trx scorpion pushups
2 sets of 45 seconds
incline barbell press
135 x 10
185 x 10
195 x 8
205 x 6
205 x 6
cable chest press
50 x 12
70 x 12
90 x 12
90 x 12
pec deck superset pushups
2 sets of 10 ss 2 sets of 25
med ball russ twists
4 sets of 40 seconds
20 min battling ropes
-
mon
10 min dynmaic warmup
front squats
135 x 8
145 x 8
155 x 8
165 x 8
175 x 8
185 x 8
185 x 8
185 x 8
single leg ham curl on stability ball superset stability ball stir the pot
4 sets of 15 per leg ss 4 sets of 30 seconds
bulgarian split squats
50lbs per hand-4 sets of 20 per leg
barbell glute bridges
315 x 10
315 x 10
315 x 10
stiff leg deads
195 x 10
195 x 10
195 x 10
20 min stairmaster level 9
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tuesday
did a chest back workout which was lousy
wed
did back over
hammer chins
5 sets of 10
1 arm dumbell rows
90lbs
5 sets of 8
bent barbell rows
185
5 sets of 8
standing cable row
stack
4 sets of 12
chins
4 sets of 8
pullovers
90lbs
3 set of 12
stability ball stir the pot
3 sets of 20
-
thursday evening
shoulders w/ CalvinH
hammer strength press
plate per side x 30
plate+25 per side x 12
2 plate per side x 10
2 plate+25 per side x 5
2 plate+25 per side x 5
2 plate+25 per side x 5
hammer strength shrugs
2 plate per side x 12
3 plate per side x 12
4 plate per side x 8
4 plate per side x 8
side raises
22.5lbs-4 sets of 12
lumberjack press
plate x 12 per arm
plate+25-3 sets of 5 per arm
face pulls
3 sets of 12
seated calf
5 sets of 12
stairmaster-20 mins intervals
-
friday
10 min dynamic warmup
stability ball leg curl balance hold superset dead bug w/ wall push
2 set 1 min ss 2 set 30 secs
smith machine front squats
205 x 5
205 x 5
205 x 5
135 x 20
trx jump squats superset trx leg curls
4 sets of 20 ss 4 sets of 20
single leg dumbell romanian deadlift
60lbs-4 sets of 8 per leg
single leg hip thrust in between 2 benches
4 sets of 12 per leg
overhead walking lunges
65lbs-4 sets of 20 lunges
20 mins intervals on stairmaster
-
Sat
rope pushdowns
5 sets of 12
diamond pushups on med ball
4 sets of 25
trx bridge curls
4 sets of 12
chins
5 sets of 10
overhead rope extensions superset incline hammer curls
60 x 12 ss 30 x 10
90 x 12 ss 30 x 8
120 x 10 ss 30 x 6
seated barbell curls
40 x 10
60 x 10
70 x 8
70 x 8
70 x 8
50 x 20
dumbell skullcrushers
30lbs-4 sets of 10
cable wrist curls
3 sets of 15
cable revers curls
3 sets of 10
30 min stairmaster level 12
-
mon
pulldowns
5 sets of 20, 15, 12, 10, 8
1 arm dumbell rows
90lbs
5 sets of 10
hammer strength 1 arm row
3 plates+25 per arm x 10
3 plates+35 per arm x 8
4 plates per arm x 6
4 plates per arm x 6
chest supported tbar row
2 plates+25
4 sets of 10, 8, 6, 5
sternum chins superset ball hip pikes
4 sets of 10 ss 4 sets of 12
-
;D
-
tuesday
side dumbell lateral(palms facing away) superset TRX I raise
20 x 12 ss 12
25 x 12 ss 12
30 x 12 ss 12
30 x 12 ss 12
handstand pushups on wall superset smith machine shrugs
10 ss 225 x 12
10 ss 295 x 12
10 ss 315 x 10
10 ss 315 x 10
trx atomic pushups superset face pulls
12 ss 40 x 12
12 ss 40 x 12
12 ss 40 x 12
12 ss 40 x 12
12 ss 40 x 12
incline dumbell press superse rear delt flies
85 x 12 ss 15 x 15
85 x 12 ss 20 x 15
85 x 12 ss 25 x 15
85 x 12 ss 25 x 15
cable chest press superset cable crossovers
35 x 12 ss 40 x 12
35 x 12 ss 40 x 12
35 x 12 ss 40 x 12
35 x 12(single arm) ss 40 x 12
ab wheel rollouts
2 sets of 20
dumbell 6 way raise
10lbs-2 sets of 6
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thursday
hopefully will get to do cardio on friday, sat, sunday this week...not happy with the diet this week-had a cheat meal on monday-sushi, pizza, and some candy after my workout... tuesday, pizza after my workout...and blueberry pancakes with a caesar salad wrap w/ potato salad for dinner last night on wed.
great pumps all week from the extra carbs though
today-thursday-no cheat meals
rope pushdowns superset dumbell kickbacks superset bench knee ups
5 sets of 12 ss 5 sets of 15 ss 5 sets of 20
trx bridge curls superset chins superset trx fallouts
5 sets of 12 ss 5 sets of 5 ss 5 sets of 15
overhead rope extensions superset incline hammer curls superset plate rotations
4 sets of 12, 15, 20, 25 ss 4 sets of 10 ss 4 sets of 30 secs
hammer curls face down on incline bench superset dips superset dumbell curls
4 sets of 10 ss 4 sets of 12 ss 4 sets of 8
gripper work
3 x 30 secs
cable wrist curls
3 sets of 15
superset
cable reverse wrist curls
3 sets of 15
-
friday
10 min dynamic warmup
stability ball leg curl balance hold superset stir the pot on stability ball
3 x 5 per leg ss 3 x 30 secs
stair calves
10 mins
dumbell goblet squat
50 x 15
70 x 15
80 x 15
100 x 15
120 x 12
120 x 12
120 x 12
120 x 12
120 x 12
trx jump squats
4 x 25
trx pistol squats superset trx leg curls
4 x 15 per leg ss 4 x 20
weighted hypers superset trx straight legged sit up
4 x 12 ss 4 x 12
-
monday
leg press calves
5 sets of 12
cobra lat pulldowns superset med ball pushups
4 sets of 12 ss 4 sets of 15
incline db press
95 x 7
95 x 7
95 x 7
95 x 7
95 x 7
1 arm db rows
95 x 10
95 x 10
95 x 10
95 x 10
95 x 10
barbell rows superset flat db press
195 x 6 ss 95 x 7
195 x 6 ss 95 x 7
195 x 6 ss 95 x 7
195 x 6 ss 95 x 7
195 x 6 ss 95 x 7
20 min stairmaster level 14
-
tuesday
10 min dynamic warmup
dead bug w/ wall push/ ball curl w/ balance hold/ stir the pot on ball
3 x 1 min/ 3 x 1 min/ 3 x 1 min
stair calves
10 mins
dumbell goblet squat
6 sets of 15 reps w/ 100lbs
trap bar deadlifts
315
6 sets of 5
hip pikes on ball
4 sets of 15
barbell glute bridges
4 sets of 20 w/ 225
tuck jumps superset trx pistol squats
2 x 15 ss 2 x 12
deadman quad raise superset ball leg curls superset kick ups
2 x 6 ss 2 x 20 ss 2 x 10
20 min battling ropes
-
thursday
trx I raise superset dumbell laterals
4 x 12 ss 4 x 12
standing dumbell press superset ball pikes superset face pulls
4 x 10 ss 4 x 15 ss 4 x12
chins superset med ball diamond pushups superset hanging wipers
4 x 10 ss 4 x 15 ss 4 x 30
pushdowns superset hammer curls superset trx rollouts
4 x 12 ss 4 x 12 ss 4 x 15
20 min interals on stairmaster
-
trx leg curl cuperset trx full sit up
4 x 15 ss 4 x 12
staircase calves
10 mins
stiff leg deads
4 x 10
front squats
8 sets of 6
kettlebell swings
10 sets of 25 swings
-
monday
pulldowns
5 x 10
med ball pushups
4 x 25
1 arm db rows
4 x 8
incline db press
4 x 10
flat bench
4 x 12
cable press
4 x 12
sternum chins superset cable crossovers
4 x 8 ss 4 x 15
30 min stairmaster level 11
tuesday
3 mile run outside
-
Hey Natural wonder.
Your training is very interesting my friend. What structure do you follow. i went back a couple of pages and saw upper lower. Then a few body part variations appeared eg chest back, then chest shoulders, then upper again.
Im having week off this week and looking to start something new. Actually a mix of upper lower work, and using weights and bodyweight movements which I see (a reason your trianing caught my eye so much).
Can you give me some info (if you dont mind sharing) as to how you structure your workouts and why? im 6'1 about 205 looking for about another 10lbs on my frame. I eat really clean and am currently recovering from bulging disc in lower back so heavy squats and deads is out, but goblets, single leg light squats and intense hill cycles (the hill near my house is a 1.5 mile dooozy - about 50 degree incline).
All upper work is fine.
Thanks my friend.
Davie
-
wed
lower body
10 min dynamic warmup
goblet squats
100lbs-3 sets of 20
leg press calves
4 sets of 25
good mornings
1st time ever trying these
95lbs-3 sets of 12
barbell glute bridge superset trx jump squats
315 x 10 ss 15
315 x 10 ss 15
315 x 10 ss 30
bulgarian split squats
50lbs per hand-3 sets of 15 per leg
trx pistol squats superset trx leg curls
3 x 12 per leg ss 3 x 20
-
Hey Natural wonder.
Your training is very interesting my friend. What structure do you follow. i went back a couple of pages and saw upper lower. Then a few body part variations appeared eg chest back, then chest shoulders, then upper again.
Im having week off this week and looking to start something new. Actually a mix of upper lower work, and using weights and bodyweight movements which I see (a reason your trianing caught my eye so much).
Can you give me some info (if you dont mind sharing) as to how you structure your workouts and why? im 6'1 about 205 looking for about another 10lbs on my frame. I eat really clean and am currently recovering from bulging disc in lower back so heavy squats and deads is out, but goblets, single leg light squats and intense hill cycles (the hill near my house is a 1.5 mile dooozy - about 50 degree incline).
All upper work is fine.
Thanks my friend.
Davie
hey,
il pm u either tonigh or tommorow
-
That would be great thanks.
I was looking at something like EDT training for something different, but your set up looks really good.
Davie
-
kinda treating this week as a deload week
trx overhead I superset dumbell palms out laterals superset ab wheel rollouts
3 sets of 12 ss 3 sets of 30lbs x 12 ss 3 sets of 15
dumbell front raise superset trx Y raise superset hanging wipers
3 sets of 30lbs x 12 ss 3 sets of 12 ss 3 sets of 30
trx atomic pushups
3 sets of 25, 20, 15
incline dumbell press
95lbs-3 sets of 8
cable chest press superset dumbell shrugs
3 sets of 40 x 10 ss 3 sets of 90 x 15
rope pushdowns
3 sets of 12
overhead dumbell ext
80lbs-3 sets of 10
cardio
15 min burpees
-
Sorry, been swamped...best wishes
-
Sorry, been swamped...best wishes
thank u
friday
chins
4 x 12
pulldowns
4 x 10
1 arm db rows
90lbs-4 x 10
cable moto rows
180-4 x 8
cable curls
4 x 10
incline hammer curls
4 x 10
20 min stairmaster intervals
-
:)
-
going to the chapel and we...sing it butterballs
-
Found time to start up my log again
friday
foam roll
dynamic warmup
3 rounds of
cook hip lift-20 reps/wall slides-20 reps/dead bug w/ wall push-20 reps
int/ext rotations
3 x 30 secs
3 rounds of
weighted chins/single leg deadlift/landmines/jump rope
+45lbs x 8/75lbs x 10/60lbs x 30 secs/1.5 mins
3 rounds of
pushups/slideboard leg curls/bottoms up kettlebell walk/jump rope
50/30 secs/30 secs per hand/1.5 mins
3 rounds of
trx rows/bulgarian split squats/reverse crunches/jump rope
+45lbs x 8/50lbs x 12/30 secs/1.5 mins
2 rounds of
incline dumbell press/jump squats w/ med ball/jump rope
95lbs x 8/+30lbs x 20/1.5 min
2 rounds of
overhead rope ext/rope pushdowns/incline hammer curls/dumbell curls
40 x 16/40 x 12/35 x 8/30 x 8
calves
5 mins
-
Gene lives? ???
-
Gene lives? ???
mon
cant remember mondays workout-but it was good
wed
pullups superset pushups superset crossover plank
4 sets of 20, 15, 10 10/ 50, 50, 50, 50/ 30 secs
standing db press superset shrugs superset landmines
4 sets of 50 x 12/ 4 sets of 70 x 15/ 4 sets of 65 x 20
dumbell goblet squat
4 sets of 130lbs x 8
single leg hamstring ball curls superset 1 arm db rows
4 sets of 20 per leg/ 4 sets of 80 x 8
chins
4 sets of 8
rope extensions superset rope pushdowns
4 sets of 12/ 4 sets of 10
gripper work-10 mins
friday
lower body
foam roll
cook hip lift
2 x 25 per leg
calves
10 mins
slideboard leg curls superset incline plank leg extensions superset palof press
2 x 20/ 2 x 12 per leg/ 2 x 30lbs x 30 secs
pistol squats
2 x 10 per leg
trap bar deads superset hip thrusts off bench
2 x 315 x 10/ 2 x 10 per leg
-
I miss you Gene, lets train soon
-
I miss you Gene, lets train soon
def
-
worked out Tues and thurs of lst week-cant remember tuesday's workout
thursday was:
foam roll
dynamic warmup
wall slides/backstroke rotations/dying bug w/ wall push
3 x 15/3 x 25/3 x 1 minute
trx y flies/trx pistol squats/trx rollouts
3 x 16/3 x 12 per leg/3 x 30 secs
weighted pushups(90lbs)/weighted pullups(45lbs)/reverse crunch
3 x 12/3 x 6/3 x 25
single leg ham curl on ball/trap 3 raises(6lbs)/side plank row
3 x 15/3 x 15/3 x 20
dumbell curls/trx bridge curls/rope pushdowns/rope extensions
3 x 35 x 10/3 x 8/3 x 50lbs x 10/3 x 50lbs x 12
10 mins battling ropes
Sat
today
golds gym new haven!
standing icarian side lateral machine/v bar chins
5 x 12/5 x 10
farmers walks
3 sets w/ 80lbs
tbar rows/low cable chops
3 x 3 plates x 10/3 x 12
alt db incline press
80lbs 3 x 10
cable preacher curl/dips w chains
80lbs 3 x 10/ 3 x 10
l sits
3 x 10 secs
seated calf
4 x 6
stand calf
4 x 8
5 rounds 20 burpees
10 min staimaster intervals
-
Hows it going? Hows the diet nowadays?
-
I can't believe this thread is still going, Bluto
-
Today
1am workout
Soft tissue work on triceps, posterior delts, sub scap
T spine mobility
Soft tissue work on neck flexors
Band pull apart series
No money supine on roller
Underhand pull downs
Trap bar rows
1 arm dumbbell rows
Seated cable row neutral grip
Hammer curls
Machine curls
Chins squeezing foam roller between legs
Side plank with hip abduction
Leg lowering
Hallow rocks and holds
Rower 5 600 m sets
-
Today
1am workout
Soft tissue work on triceps, posterior delts, sub scap
T spine mobility
Soft tissue work on neck flexors
Band pull apart series
No money supine on roller
Underhand pull downs
Trap bar rows
1 arm dumbbell rows
Seated cable row neutral grip
Hammer curls
Machine curls
Chins squeezing foam roller between legs
Side plank with hip abduction
Leg lowering
Hallow rocks and holds
Rower 5 600 m sets
you haven't worked out in two years????
-
Today
1am workout
Soft tissue work on triceps, posterior delts, sub scap
T spine mobility
Soft tissue work on neck flexors
Band pull apart series
No money supine on roller
Underhand pull downs
Trap bar rows
1 arm dumbbell rows
Seated cable row neutral grip
Hammer curls
Machine curls
Chins squeezing foam roller between legs
Side plank with hip abduction
Leg lowering
Hallow rocks and holds
Rower 5 600 m sets
good to see you posting your workouts .. interesting.
-
Just haven't logged a workout in 2 years
-
good to see you posting your workouts .. interesting.
thx
-
Just haven't logged a workout in 2 years
i like reading other peoples workout ideas.
-
Wednesday
530am
Tspine mobility
Baseball on glutes
Lax ball on foot
Lax ball on pos tib
Banded hamstring and hip opener
X band walks
Pull throughs
Band hypers
Bulgarian split squat with kettle bell by trailing leg
Lying leg curls
Stiff leg deads
Seated calf
Band ankle mobility with weight
Band hip capsule opener
Band hamstring
-
i like reading other peoples workout ideas.
me too!
-
Thurs 530am
T spine mobility
Barbell internal rotation smash
Barbell bicep smash
Sub scap release
Lateral raise palms out into plate raise
Crucifix hold into plate halos
Band pull aparts
Free motion protraction retraction rows into rear delts pull downs supine
1 arm kettlebell suitcase carries
1 arm kettlebell waiter walks
Stair master 20 mins
-
Friday
530am
Soft tissue lax ball on sub scap and rear delts
Walking heavy barbell curls
Machine tri extensions
Db curls into hammers
Single arm neutral grip rope push downs
Prone bicep dumbbell rows on incline bench
Body weight tri extensions on smith machine bar
Stair master 20 mins
-
Sat
5am
Tspine mobility
Tricep soft tissue
External rotation with pvc
Icarian standing side raise machine 5 x 15-8
Body masters pullover machine 5 x 10
Pull downs 4 x 12
Standing dumbbell press 4 x 8
Rear delt flies 4 x 12
Reverse hyper machine 4 x 10
Standing calf raise machine 1 x 20/ 9 x 12
4 way neck machine
-
Sunday 530 am
T spine mobility
Calf soft tissue
Glute max soft tissue
Quad ham lockouts with band
Banded hyper 5 x 8
Standing band hip thrusts 5 x 10
Seated calf 2 x 25
Lying leg curls 4 x 15
Seated calf 2 x 25
Glute ham raise 4 x 10
Reverse hypers 4 x 12
American deadlift 4 x 8
-
Monday
530am
T spine mobility
Extension/rotation
Tricep soft tissue
Sub scap release with croquet ball
Sub scap cable work:7 per arm
Cable flies 3x 12
Single arm fly x 15
Hammer strength decline press 4 x 10
Hammer strength incline press 3x 10...single arm x 10
Push-ups on 2 foam rollers 3 x 25, 20,15
Band pullaparts 4x 15
Band face pulls 8 x 12
Pallof press 2 x 10 per side
Little tired today up a lot last night
-
Tuesday
530 am
Rumble roller t spine and quads
Side lying clams/straight leg bridge on foam roller 3 x 25/10
X band walks 50 per hip
Prowler
Seated leg curls
-
6am
T spine foam roller
Croquet ball rib mobilizations
Banded lateral opener
Underhand pull downs
Hammer strength high row
Dumbbell row
Pullaparts
Trx fallouts
Barbell bicep soft tissue
Barbell internal rotation smash
Pec minor sub clav ball release
-
Wasn't happy with my am workout
And I had some time to kill
Double lax ball with 100lb plate on chest t spine extension
Croquet ball posterior delts
Band pull a parts 5x 15
Pullover machine 4 x 12
Nautilus pull downs 4 x 10-8
Chest supported dumbbell rows 4 x 10
Hammer strength low rows 4 x 12
Face pulls 5 x 10
-
Thursday
530am
T spine extension on foam roller
Croquet ball sub scap and posterior delt
Posterior delt mob
Machine curl superset machine tricep extension 5 sets each
Dumbbell curl into hammer curl 4 sets 8 each
Rope push downs superset body weight tri extensions 4 x 15, 4 x 20
Walking barbell curls 4 sets last set ISO hold walking
Bench v ups 3 x 30
Banded internal rotation mob
-
Friday
530 am
Reverse flies on pec deck 5 x 15
Reverse dumbbell flies superset pike push-ups 5 x 20 / 5 x 20
Inverted rows superset rope front raise 5 x 15/5 x 15
Band face pulls superset neutral grip pull downs 4 x 10/4 x 10
Band no money superset side plank rows 4 x 10/4 x 15
Band pullaparts 5 x 12
Intervals on stairmaster 20 mins
-
Saturday
7am
T spine foam roller
Farmers walks
Machine curl superset machine tri extensions
Close grip push-ups
Walking barbell curls
Rope push downs
Rkc plank
Bench v up
-
Sunday
530 am
Foam roller t spine
Icarian lateral raise machine 5 x 15
Seated side raise machine 5 x 10
Reverse flies machine 5 x 20
Scrape rack press in power rack 5 x 10
Band pull Aparts 5 x 10
Front raise 5 x 15
Croquet ball bottom of foot and band quad ham lockouts
Standing calf raise superset lying leg curl 6 x 25 ss 6 x 15
Band hypers 5 x 12
Reverse hyper machine 5 x 10
-
Monday
6am
Tspine foam roller extension and rotation
Nautilus pull downs 5 x 20-12
Pullover machine 5 x 10
Chest supported rows 4 x 12
Low row 4 x 8
Seated calf 4 x 20
Side plank with hip drops
Lax balls on traps mobilization
-
Hip warmup
Deadlifts 4 x 15 15 12 8
High Bar Squats 4 x 12
Weighted lateral squat 4 x 15
-
T spine on foam roller
Neutral single arm push downs 5x15
Dumbbell curl into hammer curls 5 x 12
Dumbbell skull crushers superset seated barbell curls 4 x 15/4x 12
Machine curls 4 x 10
Machine tri extensions 4 x 14
Straight leg sit ups 2 x 20
Stir the pot 2 x 15 per side
-
530 am
Foam roll back
Pull downs superset Romanian deads
Db rows
T bar rows
Fat grip neutral chins superset glute ham raise
Palof press on kaiser machine
Crazy rope pulling machine seated and standing
-
Friday
530 am
Calves soft tissue
Lax ball on foot
Quad ham lockouts with band
Glute soft tissue
Foam roll t spine
Deadlifts 5 x 15 15 12 10
Bulgarian split squats with weight on trailing leg side 4 x 12
Slide board leg curls 4 x 10
Seated leg curls 4 x 12-20
Single leg leg press 4 x 10 10 15 20
Seated calf 4 x 12
High cable crunch 2 x 20
Seated knee tucks 4 x 20
Stretched hips and adductors
-
Saturday
12 pm
T spine foam roller
Double lax ball base of neck
Sub scap mob
Pec deck 5 x 15-12
Band pullaparts superset incline db press 4 x 10/4 x 10
Single arm neutral db floor press 4 x 6
Band face pulls superset bottom of push-up ISO holds 4 x 12/4x 20 secs
Band palof press half kneeling
Reverse crunches
-
I began intermittent fasting today
Fasted till 4 pm then had 5 egg omelette and 1 cup cooked cream of rice with blueberries
2 hours later 2 scoop isolyze and big spoonful almond butter
Then 3 hours later went to a birthday party and had 2 big plates of baked ziti and a piece of cake
Only my 1st day so next time I think I need to get more protein in
Felt great on it
-
Sunday
6am
Icarian standing side raise machine 5 x 15
Rear delt machine 5 x 15
Body Masters Seated press 5 x 25-15
Dumbbell Front Raises (all the way above head) 4 x 15
Croquet Ball bottom of foot
Lying Leg Curls 5 x 20-12
Band Hypers 4 x 12
Glute Ham Raise 4 x 10
Reverse Hyper Machine 4 x 10
Standing Calf Machine 4 x 15
-
Monday
T spine double lax ball
Band shoulder mobs
Wide pull-ups 4 x 10 10 10 10
Barbell rows 5 x 12-8
T bar rows 5 x 12-8
Db rows 10 x 15-8
Hammer strength high rows 4 x 12-10
Stiff arm push downs 3 x 8-6
-
Tuesday
Midnight
Couldn't sleep
So I went to the gym
Hip flow warmup
High bar narrow stance squats 5 x 15-8
Single leg leg press 4 x 8-15
Lying leg curls 4 x 10
Dumbbell stiff deads superset side lying clams 4 x 15/4x20
Supine straight leg ham bridges with weight on lap 3 x 10 10 20
Cook hip lift 2 x 10
High cable crunches 3 x 20
Incline treadmill walk 30 min
-
Tuesday
530 am
Rib mob with croquet ball
Post capsule mob with croquet ball
Machine tri extensions 5x15-20
Dumbbell curl up hammer down 5 x 12
Rope push downs 4 x 12
Reverse crunch 3 x 20
-
Wednesday
6am
Neck work
T spine base of neck
Croquet ball infraspinatus
Tricep smash on barbell
Overhead dumbbell front raise 4 x 20 last set superset overhead plate raise for 30 reps
Standing 1 arm db press 4 x 15
Scaption raise superset rear delt kickbacks 4 x 10/4 x 20
Band pullaparts superset bench knee ups 4 x 10/4 x 25
-
Thursday
5am
T spine foam roller
Rack deads 4 x 10
Barbell shrugs 3 x 12
Chest supported rows 4 x 8
Hammer strength pull downs 3 x 12
Dumbbell rows 4 x 10
20 mins stair master
-
Friday
530am
T spine base of neck double lax ball
Croquet ball posterior delt
Dumbbell front raise overhead 4 x 20
Scaption raise 4 x 12
Prone bench dumbbell rear delts-3 hand positions 7 each-3 sets
Band face pulls 3 x 8
Band palof press 3 x 8
Stairmaster 25 mins
-
Friday afternoon
Machine curls 5 x 10
Rope push downs 3 x 15
Band push downs superset db curls into hammers 3 x 10/3x12
Walking barbell curls 4 x long way
Machine tri extensions 4 x 15
4 part wall curl
-
Saturday
Noon
Foam roll t spine
Croquet ball bottom of feet
Ball on glutes
Foam roll adductors
Glutes hip mobility and activation 4 sets
Kettle bell deadlift walks 6 sets
Romanian deads 4 x 10
Stability ball bilateral leg curls 3 x 10
Hypers 4 x 10
Hanging knee raises 3 sets
-
Sunday
530am
Neutral double rope push downs superset hammer curls 4 x 15-4 x 15
Overhead dumbbell extension superset machine incline curls 4 x 20-4 x 10
Close grip bench 4 x 10
Seated barbell curls 4 x 10
Standing calf raise machine 4 x 20
-
Sunday
6am
Icarian standing side raise machine 5 x 15
Rear delt machine 5 x 15
Body Masters Seated press 5 x 25-15
Dumbbell Front Raises (all the way above head) 4 x 15
Croquet Ball bottom of foot
Lying Leg Curls 5 x 20-12
Band Hypers 4 x 12
Glute Ham Raise 4 x 10
Reverse Hyper Machine 4 x 10
Standing Calf Machine 4 x 15
[/quote
Did you do this workout in powerhouse New haven?
-
Yes
I love that place!
-
Yes
I love that place!
I figured SI center that's the only place I've ever seen the standing side lateral machine.
That is the best gym around I wish it was closer to my house. The fitness 4000 in Monroe is really well equipped also, one of the few gyms around with a pullover machine
-
I figured SI center that's the only place I've ever seen the standing side lateral machine.
That is the best gym around I wish it was closer to my house. The fitness 4000 in Monroe is really well equipped also, one of the few gyms around with a pullover machine
thats my fav machine there
I also love their pullover machines
i would like to try that gym
Are they close to bills hot dog place in Monroe??
-
Monday
5am
T spine double lax ball with 45lb plate
Subscap and post capsule mob
Nautilus pull downs 4 x 20
Hammer strength pull downs 4 x 12
Chest supported rows 4 x 10
Seated calf 4 x 20
Pull-ups 3 x 10
-
Tuesday
530am
Double lax ball base of neck
Croquet ball post capsule
Subclavius and pec minor release
Scalines release
Pec deck 5 x 15-10
Single arm neutral floor press 4 x 10-8
Incline dumbbell press 4 x 8-single arm 1 x 6
Inverted rows superset bottom of push-up holds 3 x 12 as 3 x 30 secs
Knee tucks 4 x 25
-
T spine foam roll
Foam roll adductors
Glute soft tissue
Croquet ball bottom of feet
Walking kettlebell deads 4 rounds
Romanian deads 4 sets of 15
Skater glute squats 2 minutes
Hypers 4 sets of 12
I've been doing them the way Bret contreas recommends-I really feel the glutes working more
Lying machine ham curls 4 x 15 10 10 8
Glute ham raise 4 x 8
Side plank hip drops 3 x 12
-
6am
Double lax ball with 45lb plate t spine
Lax ball on wall for tricep
Face pulls 5 x 10
Cable laterals 5 x 15
Supine rear delt pull downs 4 x 12
Dumbbell front raises going overhead 4 x 12
Hammer strength press single arm 4 x 10
High cable chop anti rotation press 3 x 8
-
530am Friday
Double lax ball t spine with 45lb plate
Lax ball on wall for tricep
Nautilus pull downs 5 x 15
Seated cable rows 5 x 12-6
1 arm db rows 5 x 10
Hammer curls 4 x 12
Hammer strength machine curl 4 x 10
Great workout today felt awesome
-
Saturday
1030am
Neck work
T spine 45lb plate double lax ball
Tricep soft tissue smashing
Pec deck superset band pull a parts 4 x 15-8 ss 4 x 10
Floor press 1 arm neutral dumbbell superset low trap dumbbell raise on bench 4 x 12-8 ss 4 x 4(6 sec hold each)
Incline dumbbell press 4 x 8-10
Single arm rope push downs 3 x 12
Body weight tricep extensions 3 x 10-8
Incline treadmill 20 mins
Great energy lately
In loving intermittent fasting
Last meal last night at 730
1230 now on sat haven't eaten yet not even hungry yet
-
Sunday
500am
T spine foam roller
Band shoulder tricep mob
Icarian standing lateral machine 5 x 12
Dumbbell front raises going overhead 4 x 10
Standing barbell scrape the rack press 4 x 10
Dumbbell rear delt kickbacks 2 x 15
Band pull Aparts 2 x 12
Band chicken wings 2 x 15
Cable crunches 3 x 20
Bench knee ups 3 x 15
Standing calf raise machine 5 x 20
Great great energy!
-
Monday 5am
Tspine foam roller
Foam roll adductors
Glutes smr
Lax ball bottom foot
Side lying clams 4 x 15
Pullthroughs 5 x 12
Romanian deads 4 x 15
Hypers Bret contreas way 4 x 10
Seated calf 4 x 20
Single leg leg press 5 x 30 heavy
Lying leg curls 4 x 12
Hanging leg raises 4 x 10
Was very tired in the beginning but then great energy
-
Tuesday 530am
Rib mobilization
Pull downs neutral grip 4 x 10
1 arm db rows 4 x 12
Low trap raises 2 x 6
Chicken wings 2 x 10
Pull-ups 3 x 5
Seated cable row 4 x 10
20 min stairmaster intervals
-
Single arm neutral floor press 4 x 10-8
I would love to do more floor pressing, but I work out at home and really struggle to get anything above 70s into position safely. Tried to sit under a bench and lean back with the 100s once and nearly ripped my shoulders out.
Never considered single arm - this could solve it.
Great stuff in this thread.
-
I would love to do more floor pressing, but I work out at home and really struggle to get anything above 70s into position safely. Tried to sit under a bench and lean back with the 100s once and nearly ripped my shoulders out.
Never considered single arm - this could solve it.
Great stuff in this thread.
thx :)
It's a great move
Very easy on the shoulders and u can really contract your chest with it
-
Took rest day
Diet
Fasted for 17.5 hours then had 3 organic chicken sausages small container of egg whites, peppers onions and 1 advocado
Then a cookie dough quest bar
Then grilled chicken salad with kale spinnach tomatoes strawberries blueberries walnuts and some panera poppyseed dressing
Then 2 scoop isolyze and fiber powder and almond butter
-
Thursday 530am
T spine foam roll
Glutes smr
Foam roll adductors
Patella lax ball
Mckenzie press up x 25
Hip flexion static stretch
Glute activation frog pump 3 x 25
Hip flexion static stretch in between
Side lying clams 4 x 20
Barbell hip thrusts 4 x 12
One leg press 4 x 20
Lying leg curls 4 x 15
Hip extension band stretch
Wall squat stretch with er and ir
Nordic ham curls 4 x 5
-
Friday
3 am
T spine double lax ball with 45lb plate
Neck work
Tricep soft tissue smash
Low trap raises superset band pullaparts 3 x 6 with 6 sec hold ss 3 x 10 pullaparts
Pec deck 4 x 12
Underhand pull downs 4 x 10
Tzaki incline dumbbell press 4 x 8
1 arm push-ups superset half kneeling 1 arm lat pulls 3 x 12 ss 3 x 15
20 mins stair master intervals
-
thx :)
It's a great move
Very easy on the shoulders and u can really contract your chest with it
Tried it - it was perfect - slow press / squeeze / pause / repeat.
Was interesting that I stabilized my body better with my left press than my right. Getting weight up was easy. Thank you.
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Tried it - it was perfect - slow press / squeeze / pause / repeat.
Was interesting that I stabilized my body better with my left press than my right. Getting weight up was easy. Thank you.
my left side is weaker on me
Glad you liked it
-
nice thread ,,dude i'm checking it waiting for pics.....sneak peek no?
-
I will get my coach to take pics this week
-
Sat
1130am
T spine double lax ball 45lb plate
Tricep smash on barbell mob
Barbell on shoulder internal rotation mob
Scrape the rack barbell press 6 x 8
Leaning side raise 5 x 10
Band pull a parts 5 x 12
Dumbbell front raise going overhead 5 x 12
Hammer curls 5 x 12
Machine curl 5 x 15
Rope push downs 5 x 10 superset chins 5 x 5
Machine tri extensions superset band push downs 5 x 15 ss 5 x 20
Half kneeling high chop anti rotation press 4 x 4 6 8 10
Band chicken wings 3 x 15
Felt like I needed high calories yesterday
Ate tons from 12-8pm yesterday... Woke up looking tighter
-
Sunday 230pm
Trained with a competive bodybuilder- an animal
I was wiped out and drained at the end
Lax ball rib mobs upper lower ribs
Triceps smashing mob on barbell
Biceps chest band opener
Shoulder IR sink mob
Can't even remember all the stuff we did after my warmup
Set after set after set
I kept up with him though
-
Monday 230 am
Neck work
Pec minor and sub clavius smr
Lats smr
T spine foam roller
Tricep smr
Pec deck 5 x 12
Hammer strength incline 4 x 10
Dumbbell 1 arm incline press 4 x 10
Hammer strength decline press 3 x 10
Supine rear delt iron cross 4 x 12
Bench knee tuck 4 x 20
Band internal rotation mob
Lax ball trap smr
-
Tues 500am
Calf and ankle mobility
Hamstring mobility
Upper lower ribs mobs
Banded good mornings with hip sling shot 3 x 15
Monster walks with hip sling shot 3 sets
Seated calf 4 x 12
Leg press wearing hip sling shot 5 x 25
2 minute leg press with sling shot
Walking kettlebell deads 6 sets
American deadlift 4 x 8
Hanging leg raises 3 x 10
Monster walks sling shot 3 sets
Standing calf raise 4 x 10
-
HOW MANY DAYS A WEEK TRAINING OR IN A ROW.
-
HOW MANY DAYS A WEEK TRAINING OR IN A ROW.
lately like 6 or sometimes 7
I enjoy going to the gym and look forward to each time
If I feel tired I won't go
-
Wed 5am
T spine 45lb plate double lax ball
Triceps soft tissue smash
Posterior capsule smr
Cable side raises 6 x 15
Reverse pec deck 3 x 15
Seated dumbbell press 5 x 15-10
Overhead plate raise 1 x 40
Band pull a parts 3 x 10
Band chicken wings 2 x 15
Underhand 1 arm push downs 6 x 8
Hammer strength plate dip machine 4 x 12-20
Decline bench reverse crunch 4 x 12
Seated calves 5 x 15
-
10g bcaa pre post workout and 2 hours after post workout
Broke my fast at noon
2 scoop isolyze 2 Kirkland lean turkey burger patties 4 slices Ezekiel bread
Roughly 100ish protein 80ish carbs
5pm
Carton egg beaters cooked in Pam
8 oz chicken breast broccoli
100g carbs gluten free pasta
Marinara sauce
Blueberries
Roughly 1600 cals
200 carbs and protein
-
Thurs 630 am
Upper lower rib mobs
Post capsule mob
Deadlifts 4 x 12 10 8 6
Pull-ups 4 x 10
Bent over dumbbell rows 4 x 15 12 10 8 drop set 6
Neutral chins 3 x 6
Stiff arm push downs superset hammer strength preacher curls 4 x 15 ss 4 x 8
Seated db curls 3 x 10
-
Fri 5am
Tspine double lax ball
Lax ball bottom of feet
Glutes smr
Hip slingshot monster walks 3 sets
Hip slingshot band good mornings 3 x 8
Linear hack squats 4 x 15
Bulgarian split squats dumbbell on trailing leg side 4 x 8
Nordic ham curls 4 x 6
Lying leg curls 4 x 12
Hanging leg raises 3 x 10
Terminal knee extensions using voodoo band and band on ankle
Hip rotator stretch mob with band
-
lately like 6 or sometimes 7
I enjoy going to the gym and look forward to each time
If I feel tired I won't go
you're gonna burn out and take off two years again
-
you're gonna burn out and take off two years again
lol I only wasn't posting
I never stopped working out
-
Sat
3 am
Sub scap smr
Tricep soft tissue smash
Upper lower ribs mob
Neck work
Post capsule banded mob
Pec deck 4 x 12
1 arm incline db press 4 x 8
Flat press 4 x 8
1 arm push-ups 3 x 6
Seated calf 4 x 20
Bench knee ups 3 x 15
Hip pike 3 x 10
-
Sunday
415 am
Neck work
Foam roller t spine
Lax ball under foot
Glute smr
Hip opener
Safety bar squats 5 x 10 then 2 sets of bottom partials for 15 reps
Monster walks with hip slingshot in between sets
Safety bar good mornings 5 x 10
Lateral squats in place 2 x 12 per side
Lying leg curls 3 x 20 15 15
Hips high legs wide hamstring sled pushes 4 rounds
Side plank with top leg lifts 2 x 12 per side
Rkc plank 4 x 12 seconds
Really really good workout felt incredible
-
Mon
530 am
Post capsule banded mob
Machine curls superset machine tri ext 5 x 12 ss 5 x 15
Db curls superset db hammer curls 4 x 8 ss 4 x 8
Rope push downs superset barbell curls 5 x 20 ss 5 x 12
-
Tues 5 am
T spine double lax ball with 45 lb plate
Neck work
Underhand pull downs 4 x 15 12 10 10
Rack deads 4 x 6
Pull-ups 4 x 6
1 arm db rows 4 x 15 12 10 10
Low trap raise 2 x 6 with 6 sec hold
Hanging leg raise 3 x 10
Hanging hip pikes 2 x 8
Palof press 2 x 12
-
T spine foam roller
Side lying clam 30 per hip
Standing glute medius activation 50 per side
Bulgarian split squat dumbbell in goblet position
4 x 6 8 8 16 last set ISO holds throughout
Straight leg ham bridge with 45lb plate on lap 4 x 15-20
Calf extension machine 6 x 20
Stretched hips
-
Tricep soft tissue smash on barbell
Pec deck 4 x 12-15
Bench press 4 x 10
Inverted rows 2 x 15 single arm 2 x 15
Single arm incline dumbbell press 4 x 8 per arm
Hanging leg raise 2 x 10
20 min stairmaster
Felt great today
-
Went high carb yesterday
Felt amazing today
530am
Pec minor smr
Underhand pull downs 4 x 8-10
Stiff arm push downs 4 x 12-15
Chest supported db rows 4 x 6-8
Machine rows 4 x 12
Pull-ups 5 x 6
Oblique crunches 2 x 20
20 min stairmaster
-
This intermittent fasting is amazing my lower abs are coming in quick and easy
-
Saturday 330 am
T spine double lax ball with 45lb plate
Tricep soft tissue smash
Neck work
Post capsule mob
Banded lat tricep external rotation mob
Side raise machine 5 x 15
Band pull a parts 4 x 12
Behind neck press 4 x 10
Overhead plate raise 4 x 20
Tricep rope push downs superset face pulls 4 x 15 ss 4 x 15
Dumbbell curls into dumbbell hammer curls 4 x 8/4x8
Machine curls 4 x 15
Hanging leg raises 3 x 12
Parallel bar v ups 3 x 8
Mowed the lawn later that morning for an hour and half
Sunday
230am
T spine foam roller
Glute smr
Foam roll adductors
Croquet ball bottom foot
Hip mob on wall with internal external rotation
Glute medius activation 2 x 25
Banded good mornings wearing hip sling shot 3 x 15
Safety bar squats 6 x 12
Safety bar good mornings 4 x 12
Lateral squats 2 x 8
Lying leg curls 5 x 12
Slide board leg curls 4 x 8
Ab wheel roll outs 3 x 10
Calf hamstring hip capsule mobs
-
Monday
5 am
T spine double lax ball with 100lb plate
Upper lower rib mob
Internal rotation external rotation mob
Pec deck 5 x 8
Stiff arm push downs 4 x 15
Bench press 4 x 10
Pull-ups 6 x 6
Single arm incline db press 4 x 8
Archer push-ups 3 sets
Dragon flags 4 sets
Calf extension machine 5 sets
-
whens show?
-
Towards the end of the year I believe
-
Tuesday
6am
Neck work
T spine foam roller
Posterior capsule mob
Pullover machine 5 x 6
Seated cable row 4 x 8
Hammer strength high row 5 x 8
Pull-ups 4 x 4
Face pulls 5 x 10
-
so your building into show?were u heavy /soft or lean and training into it...
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so your building into show?were u heavy /soft or lean and training into it...
i was 11% body fat going in, could still see my upper abs and ab wall / obliques
-
6am
Neck work
T spine foam roll
Post capsule mob
Preacher curl 8 x 8
Rope push downs 8 x 12
Hammer curls 5 x 8
Barbell curls 4 x 10
Reverse grip bench 4 x 12
Decline bench reverse crunch 3 x 10
Hanging leg raise 3 x 10
20 min stairmaster
-
i was 11% body fat going in, could still see my upper abs and ab wall / obliques
THATS GOOD...
-
THATS GOOD...
i did not like how I looked though
-
THATS GOOD...
i erased your last comment sorry
I'm down to 8
How low do I need to go? What should I be seeing at 8??
-
5 am
Face pulls 5 x 12
Cable side raises 5 x 10
Machine side raises 4 x 15
Reverse pec deck 5 x 15
Scrape the rack press 5 x 8
Overhead dumbbell front raises 4 x 12
Rope push downs superset overhead rope extensions 5 x 15 as 5 x 10
Oblique crunches 2 x 25
Rope crunches 3 x 10
-
i erased your last comment sorry
I'm down to 8
How low do I need to go? What should I be seeing at 8??
for a show as low as your body allows with nothing left but skin on muscle ,lower back/lower abs will be or shoud be flat and waterless..8 pct is great for gym/beach everday look...ur abs would be in pretty good,pretty good veins all around,depending on how u hold /fat/water..loer pec line and outer pecs should be formed by then,some or mostly capping delt look ,and pop when u flex,,the skinned look is not seen till 5 pct or lower ,and again depends where u hold /fat and water overall,,,everybody is different...
-
for a show as low as your body allows with nothing left but skin on muscle ,lower back/lower abs will be or shoud be flat and waterless..8 pct is great for gym/beach everday look...ur abs would be in pretty good,pretty good veins all around,depending on how u hold /fat/water..loer pec line and outer pecs should be formed by then,some or mostly capping delt look ,and pop when u flex,,the skinned look is not seen till 5 pct or lower ,and again depends where u hold /fat and water overall,,,everybody is different...
gotcha thx
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Friday 2 am
T spine foam roller
Weighted pull-ups 6 x 8 superset wall slides 6 x 10
Barbell rows 5 x 8
Dumbbell rows 6 x 10
Hammer strength high rows 4 x 8
Stiff arm push downs 4 x 15
Hallow body rocks 4 sets
25 mins incline treadmill
-
Good looking workouts Gene.......I like the volume.
Stay focused!! ;)
-
Thx Wes!
Sat
11am
T spine double lax ball 45lb plate
Lax ball under foot
Barbell rolling on adductors
Band good mornings wearing hip slingshot 2 x 12
Deadlifts bunch of singles then a set of 8
Pistol squats 3 x 8
Trx ham curls 4 x 10
Ab wheel rollouts 3 x 12
-
Sunday
7am
Glute smr
Hamstring soft tissue
T spine on barbell
Hip opener on box with band
Side lying clam 2 x 20
Walking barbell lunges 8 sets
In place reverse barbell lunge 2 x 10
Good mornings 3 x 12
Single leg deadlifts 3 x 8
Oblique crunches 2 x 30
Bench knee ups 2 x 20
-
Monday
6 am
T spine foam roller
T spine rotation
Pec deck 5 x 15
1 arm incline db press 4 x 10
Hammer strength decline press 4 x 8
Barbell crush grip push-ups 3 x 10
Hanging leg raises 3 x 12
-
Tuesday
430 pm
Rumble roller t spine
V bar pull downs 5 x 10
Stiff arm push downs 5 x 15
1 arm db rows 4 x 10
1 arm kneeling cable rows 4 x 10
Hammer chins 6 x 4
Bench knee ups 3 x 25
Oblique crunches 2 x 25
-
Wednesday
6am
1 arm neutral grip rope push downs 4 x 15
Machine preacher curls 4 x 8
Close grip bench 4 x 8
Hammer curls 4 x 12
Incline cable curls 3 x 15
Machine triceps extensions 5 x 10
Shoulder
-
Gene,if you don`t mind can you give me the readers digest version of intermittent fasting when you get time?
TIA
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Gene,if you don`t mind can you give me the readers digest version of intermittent fasting when you get time?
TIA
i love it Wes
It's made my life so easy
I've never gotten so lean so fast in my life
I fast for 16 hours minimum then eat for 8 hours
So I stop eating between 7pm-730pm and I eat again at 11 or 12
I usually work out at 5 am and pre post workout I take 10g bcaa powder
Most days I take in 1400-1600 calories and when I feel like I need the calories I'll raise my cals for a day- I'll make sure to eat high carb moderate protein and very low fat on my carb up day
I have no cravings
And I keep track of my cals each day
I've hardly done any cardio and I'm so happy with my results
Today's diet
Broke fast at 1130am
100g protein chicken breast 100g white rice and veggies
6 pm 50g protein egg beaters 80g carbs of Ezekiel bread and blueberries
7pm 50g protein isolyze shake with fiber powder
-
Thursday
2 am
Upper lower rib mob
Post capsule mob
Tricep mob
External rotation mob
Band pullaparts 3 x 20
Seated military press 4 x 8
Wes style dumbbell laterals 4 x 8 10 12 15
Overhead dumbbell front raises 4 x 12
Reverse pec deck 4 x 15
Scaption raise 3 x 10
Standing cable crunches 3 x 15
Pec minor subclavius soft tissue
Incline treadmill 30 mins
-
Good stuff bud.....I skipped cardio lately due to rushing to work.
Something I will rectify next week for sure. :(
-
Friday
5am
T spine rumble roller
Pvc shoulder mobility
Bench press 6 x 4
Hammer strength incline press 4 x 8
Pec deck 3 x 15
Reverse crunch 2 x 20
Cable crunch 2 x 12
-
Sat
4 am
T spine double lax ball
Post capsule mob
Neck work
Nautilus pull downs superset stiff arm push downs 5 x 8 ss 5 x 15
Bent over rows 4 x 8
Hammer strength rows 4 x 12
Barbell levers 4 x 10
Rack deads 4 x 8
Hallow rocks 3 sets
Banded shoulder mobs
-
Sunday 5 am
T spine double lax ball 45lb plate
Glute smr
Hamstring mob
Hip mob
Deadlifts 6 x 1, 1x6
Barbell split squats 4 x 12
Seated calf superset lying ham curls 4 x 8 ss 4 x 15
Seated knee ups 4 x 25
Oblique crunches 2 x 30
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Monday 6 am
Foam roll t spine
Swiss bar press 5 x 7
Incline dumbbell press 4 x 10
Push-ups on band on power rack 3 x 8
Pallof press 6 x 8
Pilates seals 4 sets
Sleeper stretch
-
Tuesday
530am
Pecs smr with med ball
Camel cat x 12. Kneeling t spine rotation
Camel cat x 12. Lumbar locked t spine rotation
Side lying clam 1 x 30 per hip
4 x 12 dumbbell row superset 4 x 12 inverted rows
Seated row 4 x 8
Weighted pull-ups 3 x 6
Dumbell levers 2 x 15
Wall slides 3 x 12
Hallow rocks 2 sets 2 mins
Stairmaster 20 mins
-
Wednesday 245 am
T spine rumble roller
Pvc shoulder mob
Band external rotation mob
Lax ball post capsule
Barbell internal rotation mob
Face pulls 5 x 15
Free motion cable side raises 5 x 8-10
Land mine press 4 x 10
Trx rear delts 4 x 8-10
Side planks 2 x 40 secs
Hallow rocks 3 sets of 1 minute
-
Thursday
530am
Camel cat 2 x 10
Bridge x 20
Single leg alternating bridge x 20
Glute marching x 20
Single leg bridge x 20
Stability ball straight leg hip abduction x 15
Straight leg hip abduction x 20
Glute skater squat x 30 per side
Single leg leg press 4 x 8 12 15 25
2 minute leg press 1 set
Dumbbell stiff leg deads 5 x 12
Hanging leg raises 3 x 10
Stretch hips and adductors and groin
-
Friday
6am
T spine foam roll
Adductors foam roll
Glute smr
Band good morning with hip circle 1x 15
Deadlifts 6 x 3
2 x 10
Hammer strength high rows 4 x 8
Chest supported rows 4 x 8 superset seated calf 4 x 10
Seated rows 4 x 8
Bench knee ups 3 x 30
Oblique crunches 3 x 25
Stairmaster 20 mins
-
Sat
7 am
Med ball on chest rolling
Child pose
Reach roll lift
Child pose
Dumbbell curls 1 legged
Push downs
Rope hammer curls
Machine tri extensions
Machine curl
Wall slides
Rkc plank
-
Sunday
6am
T spine on battlestar
Glute smr
QL smr
Lax ball bottom of foot
Deadlifts 4 x 4
3 x 8
Bulgarian split squats weight on trailing leg side 4 x 10
Straight leg hamstring bridge weighted 4 x 12
Hip extension banded mob
Hip capsule banded mob
Lax ball in groin
-
Monday
6am
T spine double lax ball with 45 lb plate
Tricep smash on battlestar
First rib mob on barbell
1 arm cable rows 5 x 10
Hammer strength high rows 5 x 8
Chest supported dumbbell rows 5 x 12
Inverted rows 3 x 15 single arm 1 x 10
Bench knee ups 4 x 30
Hanging wipers 2 x 30
Hanging scissors 2 x 20
Barbell internal rot mob
Used God of war red pre workout-incredible stuff!
-
Tuesday
5am
Low back mob
Tricep mob
Pec and serratus mob
Shoulder lat external rotation mob
Cable side raises 5 x 12
Landmine press 5 x 8
Dumbbell overhead front raise 4 x 12
Dumbbell rear delts 5 x 12
Calf extension machine 5 x 15
Band kneeling crunches 4 x 25
Band lat subscap mob
Lax ball on barbell first rib mob
20 mins stairmaster
-
Wed 530am
Couch stretch on wall
Bulgarian split squats 3 x 8 12 15
Last set hold bottom position for 45 seconds
Romanian deadlifts 4 x 8
Multi plane hamstring stretch
Barbell hip thrusts 4 x 15
Rkc plank 3 sets
Stairmaster 25 mins
-
Thursday 530am
Croquet ball upper rib and post capsule mob
Dumbbell curls
Hammer curls
Dumbbell bicep rows prone on incline bench
Body weight tri extensions
Machine tri extensions
Triceps push-up bottom ISO hold
Frozen v sits
Side plank with hip drops
Stair master 25 mins
-
Fri
530am
T spine double lax ball base of neck
T spine rumble roller
Swiss bar bench
Seated calf
Land mine press
Rear delts cable high rows
Single arm db incline press
Cable side raises
Plate school bus drivers
Negative push-ups
Trap scrub with battle star ball
Lats on rumble roller
Pec minor on battlestar ball
-
I gotta admit I admire the fact that you can get out of bed consistently at 5AM...you have a home gym?
-
I gotta admit I admire the fact that you can get out of bed consistently at 5AM...you have a home gym?
thx
I have a small one
But I mainly go to a 24 hour gym by my house
-
Sat 9 am
T spine double lax ball with 45lb plate
Sumo deads
Regular deads
Pendalay rows
Pull-ups
1 arm cable rows
Barbell hip thrusts
-
Sunday
6am
Tricep smash on battlestar
Banded internal rotation shoulder mob
Triceps push downs 7 x 12
Db curls into db hammer curls 5 x 8/8
Overhead dumbbell extensions superset barbell drag curls 5 x 12 ss 5 x 12
Trx tricep extensions superset chins 4 x 12 ss 4 x 6
Forearm rope curler gizmo 4 sets
Hanging knee raises 4 x 10
1 arm dumbbell suitcase carry 4 sets
1st rib and trap mobs
Infraspinatus mob
Pec minor internal rotation lax ball on barbell mob
-
Hey Nat...what ever happened to Bluto???
-
Hey Nat...what ever happened to Bluto???
i miss him he was great
I think he may be thegamechanger
-
i miss him he was great
I think he may be thegamechanger
Really?..why hide behind a new name?..he's a legend here
-
Really?..why hide behind a new name?..he's a legend here
i don't get it either
-
Monday
530am
T spine on rumble roller
Lax ball under foot
Banded good mornings wearing hip slingshot 3 x 12
Deadlifts 4 x 5...3 x 8
Bulgarian split squats 4 x 6 8 10 12
Stability ball hamstring curls 4 x 8
Walking kettlebell deadlifts 6 sets
Side lying clams 2 x 20
15 mins Jacob ladder
Banded hip rotator stretch
-
Whatever happened to just doing normal exercises?
Fucking spinal flexor rotations, t-spine double lax ball, banded lat tricep external rotation mob, hollow body rocks. Wtf lol.
-
Whatever happened to just doing normal exercises?
Fucking spinal flexor rotations, t-spine double lax ball, banded lat tricep external rotation mob, hollow body rocks. Wtf lol.
those are warm ups and they keep my body 100% pain and injury free
I want to still be able to lift weights when I'm 60
Plus I find those things fun
-
those are warm ups and they keep my body 100% pain and injury free
I want to still be able to lift weights when I'm 60
Plus I find those things fun
Chaos does absolutely no stretching. :-\ :-\
I think you need to have a talk with him about this.
-
Chaos does absolutely no stretching. :-\ :-\
I think you need to have a talk with him about this.
i bet he rolls on a pvc pipe
-
In honor of sf1900- no warm ups were done
Thank u for the support of my log
Stiff arm push downs 4 x 15
Chest supported dumbbell rows 4 x 12
1 arm cable rows 4 x 8
Kneeling j pulls 4 x 15
No hands leg lowering x 10
Bird dog 2 x 8
Stair master 20 mins
-
Wed
5am
Upper rib mob
Reverse pec deck 4 x 15
Landmine press 4 x 8
Overhead dumbbell front raises supersetted dumbbell side raises(palms away) 5 x 10 ss 5 x 15
Face pulls 3 x 10
Bench knee ups 3 x 20
1 arm dumbbell suitcase carry 3 sets
-
Thursday
7am
Band curls superset diamond push-ups 4 x 15 ss 4 x 15
Barbell curls superset French press 3 x 10 ss 3 x 12
Incline db curls superset rope push downs 3 x 8 ss 3 x 15
Conc curls superset dips 3 x 13 ss 3 x 10
-
Friday 530am
Lax ball under foot
Side lying clam x 30
Monster walks with hip slingshot
Side lying clam x 30
Bulgarian split squats torso leaning forward 4 x 25
Dumbbell stiff leg deads 6 x 10
Seated leg curls 3 x 12
Lying barbell ham curls 3 x 8
Oblique crunches 2 x 30
Reverse crunches 3 x 20
Stair master 20 min
Adductor groin stretch on wall 4 mins
-
Icarian standing lateral machine superset angled pull downs 5 x 15 ss 5 x 12
T bar rows 3 x 10
Hammer strength 1 arm rows 3 x 12
Rack deads 3 x 12
Scrape rack barbell press 4 x 8-10
Standing calf machine 5 x 10
-
Sunday 6 am
T spine on double lax ball with 100lb plate
Hamstring leg swings wearing voodoo band
Foot rolling on little Battlestar
Glute rolling on supernova
Deadlifts 4 x 12
Bulgarian split squats torso leaning forward 4 x 20
Rkc planks 4 sets
-
how are you able to consistently get up at 5am?..what time do you work?
-
how are you able to consistently get up at 5am?..what time do you work?
i don't know how I wake up each am to be honest
I fall asleep by midnight or 1 usually- and I wake up at 4, 430am
I start work around 730 most days
--------
Monday 430 am
Triceps smash on little battlestar
Dumbbell curls 5 x 12/Alternated sets with hammer curls 5 x 12
Rope push downs 5 x 12
BB curls 4 x 10
Rope extensions 4 x 12
Db Conc curls 3 x 15
Forearm rope thingy gizmo 3 sets
Hanging knee raises 4 x 10
-
Tuesday
5am
T spine double lax ball with 45 lb plate
Neck work
Infraspinatus on lax ball
Neutral pull downs 5 x 10
1 arm cable rows 5 x 8
1 arm dumbbell rows 5 x 10
Low trap raises 3 x 6
Hammer strength high rows 5 x 8 drop set last set
Calf extension machine 4 x 12
Hanging knee raises 4 x 10
Banded lateral opener
1st rib mob
-
Started new supp about a week ago
This week workouts have been incredible
Holy crap strength and intensity has shot up
T spine on battlestar
Glute smr
Lax ball under foot
Cook hip lift 2 x 12
Hip slingshot monster walks
Pull throughs 5 x 12
American deadlifts 5 x 8
Hack squats wearing hip sling shot 5 x 20
Seated calf 5 x 15
Hyper extensions glute focus 3 x 10
-
height/weight/?
-
height/weight/?
last week i was 172
I think I'm 5'9
-
last week i was 172
I think I'm 5'9
THANKS..KEEP PLUGGING..PICS ???/
-
T spine on battlestar
Pvc mobs
Face pulls 7 x 20
Landmine press 4 x 10
Cable laterals 5 x 12
Overhead front raises 4 x 10
Incline bench side raises 3 x 15
Body weight iron crosses 3 x 10
Hanging knee raises 2 x 15
Paloff press 2 x 15
Stair master 20 min
-
Gene do you still have that wonderful beard ???
-
Started new supp about a week ago
This week workouts have been incredible
What is it?
-
Gene do you still have that wonderful beard ???
yes thank u
What is it?
i can't remember the name
Neck work
Lax balls trap mob
Infraspinatus mob lax ball
T spine on battlestar
1 arm cable rows 5 x 12
Bent over rows 5 x 12
Deadlifts 3 x 6, 5 x 3, 2 x 12
Pull-ups weighted 4 x 4
Seated cable rows 4 x 8
Ball slams
Side plank on stability ball
-
Sat
4 am
Infraspinatus lax ball mob
Db curls superset hammer curls 5 x 15 ss 5 x 20
Rope push downs 5 x 15
Trx curls superset db skull crushers 4 x 10 ss 4 x 20
-
Sunday
630 am
Overslept wanted to go earlier
T spine mobility
1st rib mob
Tricep mob
Band pullaparts 5 x 15
1 arm db neutral floor press 4 x 12
Band pullaparts 4 x 15
1 arm incline db press 4 x 8
1 arm push-ups on barbell 2 x 15
Pec deck 4 x 20
Face pulls 7 x 20
Shoulder tri lat band mob
-
Sat
4 am
Infraspinatus lax ball mob
Db curls superset hammer curls 5 x 15 ss 5 x 20
Rope push downs 5 x 15
Trx curls superset db skull crushers 4 x 10 ss 4 x 20
no way
-
no way
yes way
-
Monday 7 am
T spine base of neck
Upper trap mob
Post capsule mob
Lat pull down scapular depressions 5 x 15
1 arm cable rows 5 x 10
Bent over barbell rows 5 x 12
Pull-ups 7 x 5
Hammer strength high rows 4 x 10
Cable crunches 3 x 10
-
Tuesday 630 am
T spine foam roll
Glute smr
Hack squats superset dumbbell stiff leg dreads 5 x 12 ss 5 x 12
Lying ham curl machine superset cable pull throughs 4 x 15 ss 4 x 15
Stairmaster 20 mins
-
Wed no lifting
Thursday 6 am
T spine on foam roller
Tricep mob on wall
Rope hammer curls 5 x 12
Rope push downs 5 x 12
Tricep rack lockouts 4 x 10
Dumbbell curls 4 x 10
Dumbbell overhead extensions 3 x 12
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Friday 530 am
T spine foam roll
Lat pull down scap retractions 5 x 20
Wall slides 5 x 15
Face pulls 6 x 25
Side raises palms out 4 x 15
Overhead plate raise 4 x 30
Land mine press superset band pullaparts 4 x 15 ss 4 x 20
Kettlebell bottoms up core carry 4 sets
Band shoulder ir er mob
30 mins incline tread walk
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Sat 830 am
Trained with the monster again at powerhouse new haven
T spine double lax ball with 100lb plate on chest
Lateral band mob
Flat press 4 x 10
Hammer strength incline press 5 x 12
Pec deck 3 x 15
Low cable crossover 3 x 12
Reverse hyper machine 3 x 12
Standing calf raise 4 x 20
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Sunday 6 am
T spine double lax ball 45 lb plate
Lax ball on barbell pec minor internal rot mob
Barbell rows 4 x 8
1 arm dumbbell rows 4 x 10
Hammer strength high rows 4 x 12
Kettle bell batwing rows 3 x 4 8 10
Leg press calves 4 x 30
Lax ball on barbell pec minor ir mob
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Monday 6am
T spine pvc pipe roll
Glutes smr
Hip mobility
Band hamstring stomps 3 x 20
Cable pullthroughs 3 x 15
Monster walks hip slingshot
Lying ham curl machine 3 x 12
Band hip thrusts 3 x 20
American deadlifts 3 x 10
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Tues 530am
R cuff cable
Shoulder wall flexion
Barbell curls 3 X 10
Barbell 21. 2 sets
Push downs 4 X 15
1 arm cable curls 3 X 12
Decline extensions superset hammer curls 3 X 12 ss 3 X 10
20 mins stair master
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Wednesday 5 am
T spine pvc pipe roll
Glute smr
Band hamstring mob
Lunge matrix
Cable pullthroughs 3 X 12
Monster walks hip slingshot
Hack squats 4 X 10, 12, 12, 20
Seated calf 5 X 25
Stiff leg deads 3 X 10
Band hip thrusts 2 X 25
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Thursday 530 am
Shoulder internal rotation mob
Lat pull down scapular retractions 4 X 12
Lateral raise into external rotation 1 X 15 , 5 X 5
Standing 1 arm db press superset bent over rear lateral seated 4 X 10 ss 4 X 12
Face pulls 4 X 10, 1 X 30
Cable crunches 3 X 12
Stairmaster 20 mins
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Friday 530 am
Lax ball under foot
Band hip thrusts 2 X 20
Goblet squats 4 X 15
Goblet squat core press 2 X 15
Hamstring leg press 3 X 25
Cable pullthroughs 3 X 15
Tip toe calf farmers walk
Sit to stand calf raise
Hanging leg raise 3 X 10
Hip stretch
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Sat 6 am
T spine roll pvc pipe
Angled pull down superset bench press 5 X 10 ss 5 X 10
Seated upright decline angled row 4 X 12
Hammer strength incline superset seal row 5 X 10 ss 5 X 10
Wide cable rows 5 X 8-10
Pec deck superset low flies 4 X 12 ss 4 X 12
Reverse hyper superset standing calf 5 X 12 ss 5 X 25
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Sunday 6 am
Triceps smashing on barbell
Dumbbell curls 6 X 12
Push downs superset rope hammer curls 5 X 10 ss 5 X 10
Concentration curls 4 X 12
Dips 5 X 20
Body weight tri extensions 4 X 12
Forearm rope curly thinga gizmo 4 sets
Reverse crunches 4 X 15
Took new pre workout God of rage by centurion labz-like the old jackd
Incredible stuff
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T spine roll on pvc pipe
Internal rotation mob
Pec mob
Face pulls 4 X 10
Side raise into external rotation 5 X 12
Plate school bus drivers superset plate raise 4 X 20 ss 4 X 12
Bat wing rows and ISO holds 4 sets
Yolk walks
Stairmaster 20 mins
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Tues 6 am
Internal rotation mob
Seated row scapular retractions
Seated row neutral grip
1 arm low cable row
Motorcycle rows
Low trap raises
Wall slides
Going to train back again later today
Heavier rows etc
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Tuesday afternoon
Did back over again and had a great workout
Pvc pipe shoulder mobility
T spine with 45 lb plate on chest
Seated row scapular retractions 4 X 12
Seated row wide grip 6 X 10
Hammer strength 1 arm rows 5 X 10
Barbell rows 5 X 10
1 arm dumbbell rows 5 X 12
Low trap raises 2 X 6
U handle pull downs 4 X 10
Seated knee ups 3 X 15
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Wednesday
345 pm
T spine pvc pipe roll
Pec mob
Banded lateral opener
Barbell incline press 5 X 8
Dumbbell neutral floor press 4 X 10 8 6 6
Pec deck 4 X 12
Upward cable crossovers 3 X 12
Dip machine 4 X 10
Dumbbell kickbacks 3 X 15
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Wednesday
345 pm
T spine pvc pipe roll
Pec mob
Banded lateral opener
Barbell incline press 5 X 8
Dumbbell neutral floor press 4 X 10 8 6 6
Pec deck 4 X 12
Upward cable crossovers 3 X 12
Dip machine 4 X 10
Dumbbell kickbacks 3 X 15
oh come on!!!!!!
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I had the day off from work and trained with a friend
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Thursday 5 am
Only had about 40 mins-good pace
Tricep smash on barbell
T spine roll on pvc pipe
Face pulls 5 X 15
Bent arm lateral raise into external rotation 2 X 15 ,5 X 5
Hammer curls 5 X 8
1 arm cable curls 4 X 10
Forearm wrist roller curly gizmo 3 sets
Hanging knee raises
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Friday 530 am
Hip mobility external internal rotation
Front squats 4 x 7
Straight leg hamstring bridge with 90lbs on lap 5 X 10
Farmers tip toe calf walk 3 sets
Deadlift walk 3 sets
Deadman quad raise superset rkc plank 3 X 10 ss 3 X 15 seconds
Incline treadmill walk 20 mins
Hamstring stretch 3 planes
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Sat
3 pm
Lax ball upper rib mob
Pec mob
Hammer strength 1 arm rows
4 X 10
Barbell rows
4 X 10
1 arm db rows
4 X 8
Hammer curls
4 X 12
Hammer strength high rows
4 X 10
1 arm cable curls
3 X 12
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Sunday 5 am
Vince Lombardi freedom raises 4 X 10
Icarian side raise superset Icarian front raise 5 X 15 ss 5 X 15
Vintage shoulder press machine 4 X 12
Rear delt raise on Icarian machine 4 X 15
4 way neck machine
Reverse hyper machine 2 X 12
Calf extension
Hanging knee raises
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Monday 5 am
T spine roll pvc pipe
Hip opener
Glute smr
Deadlifts 8 X 10
Leg press 7 X 20
Band hip thrusts 7 X 15
Cable pull throughs 5 X 10
Dumbbell stiff leg deads 4 X 10
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Tuesday
6am
Low back mob
Tricep smash mob
Pec mob
Pec deck 4 X 12
Flat db press 4 X 10
Hammer strength incline press 4 X 10
Upward cable crossover 4 X 12
Hanging knee raise 4 X 10
Super front rack band mob
Great great workout
Went super high junk cals yesterday and will again today to shock my body and drop more body fat
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Wed 5 am
Neck work
T spine on pvc pipe
Pull downs 5 X 10
Barbell rear levers 4 X 10
1 arm cable rows 5 X 12
Chest supported db rows 4 X 10
Hammer strength high rows 5 X 15
Hammer strength low rows 4 X 12
Face pulls 3 X 15
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Thursday 530 am
T spine roll pvc
Lax ball under foot
Hip ext int rot
Cook hip lift
X band walks
Lying leg curl
Barbell hip thrusts
Romanian deads
Cable crunch
Hanging leg raise
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Fri
3 pm
T spine rumble roller
Tricep smash on barbell
Pvc shoulder
Hammer curls
Push downs
1 arm cable curls
Close grip bench
Chins
Side plank hip drops
Oblique crunches
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Good consistency...you recover well
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Good consistency...you recover well
thanks
Monday 6 am
No gym over the weekend
Felt great this am
Neck work
T spine on rumble roller
Tricep smash on little battlestar
Pvc shoulder
Hammer strength 1 arm row superset hammer strength incline press
5 X 12 ss 5 X 12
T bar rows superset flat dumbbell press
5 X 12 ss 5 X 12
U bar pull downs superset pec deck 4 X 10 ss 4 X 12
Low trap raises
Reverse crunch 3 X 10
-
Great workout
Pump was fantastic
Tuesday 530 am
Internal rotation mob
Tricep mob
Hammer curls 4 X 12
Push downs on Lat pull down bar 4 X 12
1 arm cable curls 3 X 10
Body weight tricep extensions 3 X 10 12 15
4 part wall curl X 100 reps
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Wed 530 am
T spine on pvc pipe
Post tib mob
Leg swings
Cook hip lift X 5
Monster walks and X band walks
Cable pull throughs 4 X 10
Leg press narrow stance 4 X 30
Straight leg hamstring bridge plate on lap 4 X 15
Tip toe farmer calf walk
Single leg hip thrusts
Hip mobility on bench
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Thurs 6 am
T spine on rumble roller
Tricep smash little battlestar
Pvc shoulder
Hammer strength row superset u bar pull downs 5 X 10 ss 5 X 10
T bar rows 5 X 10-5
1 arm dumbbell rows 4 X 10
Chins 4 X 6
Shoulders later this afternoon
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Thurs 3 pm
T spine rumble roller
Pec mob
Pvc shoulder
Low trap raise
Land mine press
Bent arm lateral into external rotation
Cable rear delts
1 arm suitcase carry
Hanging knee raise
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Friday
530 am
Took siege by Royal sports - very good pre workout, clean very smooth energy and focus
Tastes delicious-I had blackberry
Calf and ankle mobility
Lax ball under foot
Hamstring mob
Single leg hip thrusts
Hamstring stability ball curl
Cable pullthroughs
Lateral lunges
Band stomps
Palof press
Hip mobility on bench
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Sat 5 am
Was too hungry this morning
Did not eat enough last night
I thought I did but I should have had more
Good workout today... But could have been better if I wasn't so hungry
Tried fear pre workout
Still undecided on it
Gonna eat before my workout tomorrow I reckon
Lax ball on wall against arm and delts
Hammer curls 6 X 12
Push downs 6 X 12
1 arm cable curls 6 X 25 20 15 10 8 8
Dips 5 X 10
Nautilus high curl machine 4 X 8
Nautilus tri extension machine 4 X 10
Forearm rope curly gizmo
Oblique crunches 4 X 10 8 6 5
Tried doing chins but my arms were toast
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WHAT OTHER SUPPS YOU TAKE DAY TO DAY OTHER THAN YOUR PRE WORKOUT 'YOU LIKE ALL THOSE FANCY ONES'
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WHAT OTHER SUPPS YOU TAKE DAY TO DAY OTHER THAN YOUR PRE WORKOUT 'YOU LIKE ALL THOSE FANCY ONES'
fish oil ,turmeric ,chromium poly, ginger ,olive leaf ,NR ,liver support ,greens /multi powder
Whey powder
Bcaa
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fish oil ,turmeric ,chromium poly, ginger ,olive leaf ,NR ,liver support ,greens /multi powder
Whey powder
Bcaa
8),,,thanks
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8),,,thanks
no problem
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Sunday
No desire to work out
Body is telling me to rest today
Gonna train hard tomorrow
Chest and back can't wait!!
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Monday 5 am
Had only 40 mins to workout
Great pump great workout
Hammer strength row superset hammer strength high row 7 X 12 ss 7 X 12
1 arm dumbbell rows 5 X 12
Stiff arm lat push downs superset standing cable rows 6 X 15 ss 6 X 10
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Tues
530 am
Cable flies 5 X 10
Cable chest press 4 X 8
Incline barbell press 4 X 7
Face pulls 8 X 12
-
Not happy with the workout this morning
Redid chest this afternoon
430 pm
Incredible pump great great workout!
Flat dumbbell press 5 X 10
1 arm incline dumbbell press 4 X 8
Cable crossovers 6 X 12
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Wed 6am
T spine on pvc pipe
Neck work
Glute smr
Single leg hip thrusts 3 X 20
Cable pullthroughs 5 X 12
Romanian deads 4 X 12
Leg press 4 X 25
Seated calf 4 X 12
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Thursday
3pm
Hammer curls 5 X 15
Push downs 5 X 15
1 arm cable curls 4 X 10
Overhead rope extensions 5 X 10
Concentration curls 3 X 12
Reverse curls 4 X 12
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Friday
530 am
T spine on pvc pipe
Glute rolling
Knee mob
Ankle mobility
Side lying clams 3 X 25
Seated leg curl 3 X 15
Bulgarian split squats 3 X 15, 4th set last set ISO hold
Ham curls on stability ball 5 X 8
Cable pull throughs 4 X 12
Hanging knee raises 4 X 15
Hip mobility
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Sat
7 am
T spine pvc pipe roll
Post capsule mob
Pull-ups 3 X 10
Hammer strength rows 5 X 12
T bar rows 4 X 10
Standing cable rows 4 X 12
Stiff arm Lat push downs superset angled high rows with same bar 4 X 12 ss 4 X 12
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Monday 7 am
T spine on double lax ball 45 lb plate on chest
Band shoulder mob
Flat dumbbell press 4 X 10
1 arm standing db press 4 X 8
Hammer strength incline press 4 X 8
Cable side raise 4 X 12
Cable flies 4 X 12
Rear delt rows 4 X 12
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Tuesday 6 am
Rumble roller t spine
V bar pull downs 5 X 12
T bar rows 5 X 10
Rows on roc it hoist machine 4 X 10-I really liked this new machine-more than hammer strength ISO row machine
Standing cable rows 4 X 12
Band crunches 3 X 8
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Wednesday 6 am
T spine rumble roller
Glute rolling
Hip mobility
Cook hip lift
Romanian deadlifts 4 X 10
Cybex plate loaded squat press leg press 3 X 20 ,1 X 30 (first time using this type of leg press-I loved it)
Lying leg curl machine 4 X 12
Stability ball leg curl superset single leg hip thrusts 3 X 6 ss 3 X 12 per leg
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Stability ball leg curl
So this is a light variant of the glute ham raise? This could be a nice exersize for some of my clients, but I will try it first myself.
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So this is a light variant of the glute ham raise? This could be a nice exersize for some of my clients, but I will try it first myself.
thats the one where u lay on your back with your heels up on a stability ball
Then raise hips off the ground and curl your heels toward u and away
Hard part is not letting your hips drop and keeping glutes engaged whole time
It makes it fantastic for injury prevention because you have the core and glutes and hips all working together, as opposed to a machine leg curl where it's only the hams working
A regression if your hips drop would be eccentric only part of movement, you would skip the ball getting curled back to u, you would take 5 secs to extend ball away from u
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Thursday 7 am
T spine rumble roller
Low back mob
Tricep smash
Roc it hoist machine curl 5 X 10
Loved this machine
Push downs 5 X 15
Hammer curls 5 X 10
Machine tri extensions 4 X 10
Free motion curls 5 X 10
Reverse curls 2 X 10
Plank hip flexion 2 X 10
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thats the one where u lay on your back with your heels up on a stability ball
Then raise hips off the ground and curl your heels toward u and away
Hard part is not letting your hips drop and keeping glutes engaged whole time
It makes it fantastic for injury prevention because you have the core and glutes and hips all working together, as opposed to a machine leg curl where it's only the hams working
A regression if your hips drop would be eccentric only part of movement, you would skip the ball getting curled back to u, you would take 5 secs to extend ball away from u
I often superset a quad- with a ham dominant exercise, so I might throw these in the mix with front squats.
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Friday 530 am
Really like this new gym I joined
Pull downs neutral grip 5 X 8-10
T bar rows 5 X 10-8
Hammer strength high rows 3 X 10
Hammer strength row machine 3 X 10
Stiff arm push downs superset high angled rows with same bar 4 X 12 ss 4 X 12
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I often superset a quad- with a ham dominant exercise, so I might throw these in the mix with front squats.
thats a good combo
Single leg ball curls are real hard to try as well
I really feel if I do hams first I feel so much stronger and stable in squats
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thats a good combo
Single leg ball curls are real hard to try as well
I really feel if I do hams first I feel so much stronger and stable in squats
Interesting, I notice the same. I guess the hams are more reactive during squads when you train them first.
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Great workouts all this week
Trying to figure out the reason why...I think it's due to bigger meals when I broke my fast
T spine on battlestar
T spine rotation
Lateral band opener
Incline barbell press 5 X 8
1 arm seated db press 5 X 10
Hammer strength decline press 4 X 10
High db incline press 4 X 10
Cable lateral raise superset face pulls 3 X 15 ss 3 X 15
Cable crossovers 3 X 12
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Sunday 5 am
T spine rolling
Tricep rolling
Push downs superset cable curls 6 X 15 ss 6 X 15
Hammer curls superset apocalypse tricep roasters 5 X 10 ss 5 X 10
Machine tri extensions superset conc curls 3 X 12 ss 3 X 12
Cable crunches 3 X 10
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Please explain 'apocalypse tricep roasters'
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Please explain 'apocalypse tricep roasters'
just seeing if anyone is reading this no such exercise :o
It was the dumbbell tri extensions where u bring the Dumbbells in towards your chest and then back across your body -I forget the name, maybe supine L extensions??
Monday
7 am
T spine rolling on rumble roller
Glute rolling
Ham band lock outs
Hip slingshot monster walks
Cable pullthroughs 3 X 13
Single leg hip thrusts 2 X 12
Cyber plate loaded squat press leg press 5 X 50
Single leg deadlift superset seated calf 4 X 10 ss 4 X 10
Hip stretch
Groin stretch
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Haha, gotya. I don't know the name of that DB triceps extention, but I've done them a couple of times. Amazing how much weaker your tri is with your elbows at 6 & 9 o'clock, compared with regular DB extentions.
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Haha, gotya. I don't know the name of that DB triceps extention, but I've done them a couple of times. Amazing how much weaker your tri is with your elbows at 6 & 0 o'clock, compared with regular DB extentions.
i saw mike o Hearn do it in his arm workout video with rich piana
Yeah definitely harder than reg tri extensions
What i love about them is they don't bother my elbows at all
Reg tri extensions kill my elbows if I do them frequently
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i saw mike o Hearn do it in his arm workout video with rich piana
Yeah definitely harder than reg tri extensions
What i love about them is they don't bother my elbows at all
Reg tri extensions kill my elbows if I do them frequently
What often happens during regular extensions (both the BB, DB & cable version), is that the elbows flare out to the side once it becomes heavy. A guy suggested me to try cargo straps (like the one below) between my upper arms. It might feel a bit uncomfortable in the beginning (the bands might tough your forehead), but the triceps contract way harder while the elbows get less stress. Start with a couple of light DB's first, say 25-30 lb, and keep the elbows high (where your nose is) and don't move too fast.
(http://hollandbikeshop.com/images_product_responsive/products_large/SB350.jpg)
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What often happens during regular extensions (both the BB, DB & cable version), is that the elbows flare out to the side once it becomes heavy. A guy suggested me to try cargo straps (like the one below) between my upper arms. It might feel a bit uncomfortable in the beginning (the bands might tough your forehead), but the triceps contract way harder while the elbows get less stress. Start with a couple of light DB's first, say 25-30 lb, and keep the elbows high (where your nose is) and don't move too fast.
(http://hollandbikeshop.com/images_product_responsive/products_large/SB350.jpg)
thats a really good idea
Maybe even use a band or slingshot hmmmmm
Tuesday 7 am
T spine rumble roller
Low back mob
1 arm land mine rows 5 X 8-10
Roc it row machine 4 X 10
U bar pull downs 4 X 12
Standing cable rows 4 X 10
Stiff arm lat push downs 4 X 12
Side plank hip drops 2 X 12
Lateral opener stretch
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I've tried resistance bands as well, but I prefer a tight band to keep the elbows close, say 10" distance.
Haven't done it myself yet, but I want to try this as well for squats with a medium stance.
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I've tried resistance bands as well, but I prefer a tight band to keep the elbows close, say 10" distance.
Haven't done it myself yet, but I want to try this as well for squats with a medium stance.
im gonna try next arm day
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Wednesday 6 am
T spine rumble roller
Glute rolling
Band ham lockouts
Side lying clams 2 X 25
Single leg straight bridge on foam roller 2 X 10
Seated calf superset single leg deadlift 5 X 10 ss 5 X 10
Bulgarian split squat dumbbell same side trailing leg 5 X 8
Cable pull throughs 4 X 12
Hallow rocks and hallow body ISO holds
Frozen v sit
Hip stretches
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Thurs 530 am
T spine on pvc pipe
Tricep rolling
Rear delt rows 5 X 10
Flat db press 4 X 12
High incline db press X 10, single arm X 12, squeeze press X 15
Cable crossovers 4 X 12
Hanging knee raises 4 X 10
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I assume that 'tricep rolling' means foam rolling on your triceps, side by side? If so, why would you perform these before a chest session, does it improve your flexibility or strength during presses?
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I assume that 'tricep rolling' means foam rolling on your triceps, side by side? If so, why would you perform these before a chest session, does it improve your flexibility or strength during presses?
ill work the tri with deep pressure side to side and also extending and flexing my elbow on a barbell or the battlestar device from rogue fitness
Loosing up the tri has so many benefits
It's improves the extension of your elbow so u can fully lockout the arm
Full range of motion on your tri/elbow improves shoulder external rotation and shoulder stability
When the tri is tight u can develop elbow and shoulder pain because those will be compensating for lack of lockout in the tricep/elbow
If u have elbow pain start working your tris on anything hard
You'll be stronger in presses too and in bicep curls being the tri can fully extend
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ill work the tri with deep pressure side to side and also extending and flexing my elbow on a barbell or the battlestar device from rogue fitness
Loosing up the tri has so many benefits
It's improves the extension of your elbow so u can fully lockout the arm
Full range of motion on your tri/elbow improves shoulder external rotation and shoulder stability
When the tri is tight u can develop elbow and shoulder pain because those will be compensating for lack of lockout in the tricep/elbow
If u have elbow pain start working your tris on anything hard
You'll be stronger in presses too and in bicep curls being the tri can fully extend
Interesting stuff, this tricep rolling/stretching thing pre-workout is new to me. I don't have elbow issues myself, but my lockout strength has always been a weak point since I have high tricep insertions. I will def try this approach next time, so thanks for sharing this :)
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Interesting stuff, this tricep rolling/stretching thing pre-workout is new to me. I don't have elbow issues myself, but my lockout strength has always been a weak point since I have high tricep insertions. I will def try this approach next time, so thanks for sharing this :)
dont murder it pre workout
But if u find its sore, like close to the elbows, spend a few mins
I would use something harder than a foam roller like barbell
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dont murder it pre workout
But if u find its sore, like close to the elbows, spend a few mins
I would use something harder than a foam roller like barbell
Do you mean the handle of a barbell?
Not that long ago I scrubbed my tricep post w/o on the edge of a bench for 5 slow strokes from the elbow to the shoulder pit. This pain was pretty intense for a short time, but this might be too much pre w/o.
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Do you mean the handle of a barbell?
Not that long ago I scrubbed my tricep post w/o on the edge of a bench for 5 slow strokes from the elbow to the shoulder pit. This pain was pretty intense for a short time, but this might be too much pre w/o.
i do the barbell close by the grooves. Get as much downward pressure as u can handle and maintain that pressure. That's fine preworkout-I usually do 2 mins minimum depending how tight they feel
The more consistent u are with it the less u have to do
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Friday 7 am
What a great workout this morning
Amazing mindset this morning I was very very satisfied with this one
Low back mob
T spine rumble roller
T bar rows 5 X 10
Standing cable rows 5 X 12
V bar pull downs 5 X 8-10
1 arm dumbbell rows 5 X 10
Hammer curls 4 X 12
Barbell curls with band 2 X 8, barbell curls 3 X 8-10
Roc it machine curls 3 X 10
Hanging knee raises 3 X 10
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Sat
630 am-4 mile run outside
1130am
Great workout very happy with it
Face pulls 5 X 12
Seated row scapular retractions 3 X 12
Land mine press 5 X 10
Overhead dumbbell front raises 4 X 12
Lateral raise into external rotation 3 X 12 , 3 X 8
Push downs 5 X 12
Dumbbell L extensions 4 X 10
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i do the barbell close by the grooves. Get as much downward pressure as u can handle and maintain that pressure. That's fine preworkout-I usually do 2 mins minimum depending how tight they feel
The more consistent u are with it the less u have to do
I haven't done it yet with a barbell, but I did some experimental light rolls today on the following setup, knelt and with the hand palm on my head. It felt great on my triceps.
(http://i.imgur.com/kYujKYk.jpg)
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I haven't done it yet with a barbell, but I did some experimental light rolls today on the following setup, knelt and with the hand palm on my head. It felt great on my triceps.
(http://i.imgur.com/kYujKYk.jpg)
nice! Looks good!
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Monday morning
T spine rumble roller
Glute rolling
Band ham lockouts
Hip ext int rotation
Single leg straight leg bridge on roller 2 X 10
Hip slingshot monster walks and curtsy squats
Cable pull throughs 4 X 10
Dumbbell Romanian deads 4 X 12
Leg press 5 X 60
Lying ham curls machine 4 X 10
Side plank 2 sets
Hallow rocks 2 sets
Stretched and used kettlebell on adductors
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Tuesday 545am
Strength has shot up lately
So far this week yesterday and today have felt incredible
T spine foam roll
Tricep rolling on barbell
Pvc shoulder mobility
Face pulls 5 X 12
Flat dumbbell press 5 X 15-10
Hammer strength incline press single arm 4 X 12
Pec deck 4 X 12
Band pullaparts 6 X 12
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Wednesday 545 am
Holy crap another amazing workout
Strength continues to skyrocket I'm loving it
Low back mob
T spine foam roll
Glute roll
Straight leg glute bridge single leg on roller 3 X 10
Romanian deadlifts 4 X 10
Bulgarian split squats single dumbbell 4 X 8...5th set ISO hold at bottom for 15 secs
Glute ham raises 5 X 10
Hallow rocks
Hallow hold
Side plank
Hip rotator stretching
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Holy shit. I didn't know this forum even existed!
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Holy shit. I didn't know this forum even existed!
:o
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Thursday
Tricep rolling on railing in gym
Rope hammer curls superset push downs 4 X 15 ss 4 X 15, 1 X 30 ss 1 X 30
Cable curls 4 X 12
Dumbbell L extensions 3 X 12 , 1 X 8
Machine curl 3 X 15
Hanging knee raises 3 X 10
Post capsule mob
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Friday 7 am
T spine rumble roller
Neck work
1 arm pull downs body angled away
5 X 12
1 arm cable rows 5 X 10
T bar rows 5 X 8
Face pulls 4 X 12
Stiff arm push downs supersetted angled row with same bar 4 X 12 ss 4 X 12
1 arm suitcase carry
Stuart McGill kettlebell swings
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Sat am
T spine roll on barbell
Glute rolling
Hip slingshot monster walks, curtsy squats, and ISO holds
Dumbbell Romanian deads with long pause at bottom each rep 5 X 7
Bulgarian split squats -dumbell on trailing leg side 4 X 8 ,5th set ISO hold at bottom for 15 secs
Glute ham raises 4 X 10
Hallow body rocks
Hallow body hold
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Glute ham raises 4 X 10
A brutal exercise. I only had a single opportunity so far to try a glute ham raise bench on an expo. The only ways I can mimic this movement is by taking a kneeled position on a horizontal hyperextension bench or a lats pull down machine.
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A brutal exercise. I only had a single opportunity so far to try a glute ham raise bench on an expo. The only ways I can mimic this movement is by taking a kneeled position on a horizontal hyperextension bench or a lats pull down machine.
i love ghr, the new gym I joined has one-feels awesome
The kneeling version is good but I prefer the machine
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i love ghr, the new gym I joined has one-feels awesome
The kneeling version is good but I prefer the machine
Do you still train at the Montanari's gym? This facility looks awesome!
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Do you still train at the Montanari's gym? This facility looks awesome!
i do from time to time
It's about 45 mins away from me so i go every now and then as a treat
They have a great ghr there
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Sunday am
T spine on rumble roller
Triceps on battlestar
Pvc shoulder mobility jazz
Band pullaparts 4 X 15
Land mine press 6 X 10
Bent arm lateral into ext rotation 6 X 8
Face pulls 5 X 15
Cable laterals 4 X 15
Overhead dumbell front raises 3 X 15
Chopped wood for 2 hours after
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Yesterday and today my fasts were 20 hours-felt amazing
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Yesterday and today my fasts were 20 hours-felt amazing
I assume you only do fast during the weekend for safety reasons? Don't you experience a loss in strength/energy in the gym?
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I assume you only do fast during the weekend for safety reasons? Don't you experience a loss in strength/energy in the gym?
i fast 7 days a week
Usually for 16 hours
Before my workouts and after I'll have bcaa
I was very busy helping my dad chop wood and clean out his basement this weekend so my fasts ended up being long
I feel amazing when I fast
No loss of strength
I do intermittent fasting
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i fast 7 days a week
Usually for 16 hours
Before my workouts and after I'll have bcaa
I was very busy helping my dad chop wood and clean out his basement this weekend so my fasts ended up being long
I feel amazing when I fast
No loss of strength
I do intermittent fasting
Very interesting. I may dabble with that when I cut down for my trip to Jamaica in May.
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Very interesting. I may dabble with that when I cut down for my trip to Jamaica in May.
i absolutely love IF-it made getting lean so simple and effortless
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Monday 6 am
Went super slow with everything -great workout
T spine on rumble roller
Neck work
Dumbbell hammer curls 5 x 12
L extensions 5 x 10
Seated barbell curls 4 x 10
Push downs supersetted cable extensions 5 x 15 ss 5 x 15
1 arm cable curls 4 x 8 10 12 15
Reverse crunches 4 x 15
Barbell rolling on bicep
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i fast 7 days a week
Usually for 16 hours
Before my workouts and after I'll have bcaa
I was very busy helping my dad chop wood and clean out his basement this weekend so my fasts ended up being long
I feel amazing when I fast
No loss of strength
I do intermittent fasting
I remember the enlightened feeling I got on days without much food or no food for a long time, but the rational person in me is afraid to enter the catabolic state, even with some added aminos to my system. I'm blessed with a good metabolism, since I was over 3000 kcal 3-4 weeks before a show.
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I remember the enlightened feeling I got on days without much food or no food for a long time, but the rational person in me is afraid to enter the catabolic state, even with some added aminos to my system. I'm blessed with a good metabolism, since I was over 3000 kcal 3-4 weeks before a show.
oh yeah I feel amazing when I fast...and if I do get hungry it usually subsides quickly
I get no cravings, it improved my insulin sensitivity , and having the bcaa before protects against muscle breakdown
But there are days where I'm ravenous and I brake my fast early....like today possibly-feeling really hungry now and I'm thinking about eating early
Tues
530 am
Rotator cuff work
Flat dumbbell press 4 x 12
High incline dumbbell press 4 x 12, 1 x 15
Pec deck 3 x 15
Great workout
Went super slow and held each contraction
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Wed 530 am
Rotator cuff
1 arm pull downs 5 x 12
T bar rows 5 x 10
1 arm land mine rows 4 x 10
Standing 2 arm cable rows 5 x 10
Chest supported dumbbell rows 4 x 10
Stiff arm push downs 3 x 20
Pull-ups 6 x 6
Trx inverted rows 4 x 12
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Thursday 530 am
T spine foam roll
Hamstring rolling
Romanian deads 4 X 12
Cybex leg press 3 X 20 , 2 X 50
Glute ham raise 3 X 10
Side lying clam 3 X 20
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Friday 5 am
Reverse pec deck 5 X 15
Face pulls 5 X 15
1 arm kettle bell press 5 X 10
Cable laterals 5 X 15
Palof press 4 X 10
T spine on Gemini with 45lb plate
Little supernova ball on post delt
Forearm soft tissue
Banded super rack mob
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Sat 8 am
Great workout
Rotator cuff
Push downs superset cable extensions 6 X 15 ss 6 X 15
Hammer curls 4 X 10 , 1 X 30
Single arm L extensions 4 X 10 , 1 X 15
Machine curls 4 X 15
T spine on rumble roller
Forearm soft tissue
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Sunday am
Great workout
T spine double lax ball with 45 lb plate
Face pulls 4 X 10
T bar rows 5 X 10
1 arm dumbbell rows 3 X 12
1 arm land mine rows 3 X 10
1 arm pull downs angled away 4 X 12
Stiff arm push downs 4 X 12
Hallow body hold
Hallow rocks
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1 arm pull downs angled away 4 X 12
Not that long ago, I saw Kai performing those pull downs, almost toughing lower abs. I recently tried it, but made the mistake by going to heavy, so as a result I ended with regular pull downs. This is def a leave-your-ego-at-the door movement..
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Not that long ago, I saw Kai performing those pull downs, almost toughing lower abs. I recently tried it, but made the mistake by going to heavy, so as a result I ended with regular pull downs. This is def a leave-your-ego-at-the door movement..
hmmm never saw Kai's version
Here's the one I did
U get such a great stretch and contraction
https://m.youtube.com/watch?v=qaJhYsCkX2s
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hmmm never saw Kai's version
Here's the one I did
U get such a great stretch and contraction
https://m.youtube.com/watch?v=qaJhYsCkX2s
Nice, I follow Jef on YT as well. My bad, I thought you meant a different pull down version (starts @3:51)
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Rumble roller t spine
Pvc shoulder mobility
Rotator cuff
Flat dumbbell press 5 X 10
Hammer strength incline press 5 X 7
Cable flies 4 X 12
Forearm soft tissue
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Nice, I follow Jef on YT as well. My bad, I thought you meant a different pull down version (starts @3:51)
hes got great videos-I love him
Will try Kai's version this week
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Rumble roller t spine
Pvc shoulder mobility
Rotator cuff
Flat dumbbell press 5 X 10
Hammer strength incline press 5 X 7
Cable flies 4 X 12
Forearm soft tissue
nice one....I love chest work,,getting around a sore delt ..can sorta train on chest press machine gingerly...but cable crossovers/pec deck i'm good weird...I love heavy db work top to bottom..
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nice one....I love chest work,,getting around a sore delt ..can sorta train on chest press machine gingerly...but cable crossovers/pec deck i'm good weird...I love heavy db work top to bottom..
I've experienced that decline DB presses are less taxing on the delts, but my favorites are DB presses combined with a resistance band.
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nice one....I love chest work,,getting around a sore delt ..can sorta train on chest press machine gingerly...but cable crossovers/pec deck i'm good weird...I love heavy db work top to bottom..
chest has been simple lately but feeling great
Been pausing at the bottom and really squeezing hard at the top, and going slow on the way down
Sorry to hear about your sore shoulder, I find by never pressing with a standard position it keeps the shoulders in a safer position...I only press in a neutral or angled neutral position
To help your shoulder u should try using a lax ball on your posterior capsule and grinding the crap out of your triceps on a barbell
And really aggressively rolling your thoracic spine on a pvc pipe
Those should take tremendous stress off your sore shoulderI've experienced that decline DB presses are less taxing on the delts, but my favorites are DB presses combined with a resistance band.
i keep forgetting to do those
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Tuesday 530 am
Glute bridges feet up on bench 4 X 25
Dumbbell Romanian deads 4 X 8
Bulgarian split squats-dumbbell goblet position 4 X 12
Walking kettle bell deads 5 sets
Rkc planks
Hip stretch
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Wednesday 430 am
Fantastic workout
T spine on battle star
Neck work
Rear delt rows 5 X 15
Face pulls 5 X 10
Standing OHP 3 X 10, 3 X 8, 2 X 5, 2 X 2
Lateral raise into ext rotation 4 X 12
Leaning lateral raise 3 X 12
Lateral raise 3 X 12
Forearm soft tissue
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Thursday 6 am
Fantastic workout
I got leaner but I'm trying to figure out what I changed up
T spine rumble roller
1 arm pull downs body angled away 5 X 12
T bar rows 5 X 8
Hammer strength high rows 3 X 12
Hammer strength rows 3 X 12
Standing 2 arm cable rows 5 X 12
Ab wheel roll outs 5 X 10
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Friday
3 pm
T spine rumble roller
Push downs superset cable extensions 5 X 20 ss 5 X 20
Db hammers 5 X 10
Single arm L extensions 4 X 8
Cable single arm curls 4 X 12
Negative triceps push-ups with Iso hold at bottom 3 sets
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Sat 8 am
T spine rolling on barbell
Glutes rolling
Ankle smashing on little battle star
Hip slingshot monster walks
Hip slingshot and band good mornings
Dumbbell Romanian deads 5 X 8
Bulgarian split squats dumbbell on trailing leg side 3 X 12
Wanted to do more but the Bulgarians wiped me out hard-legs were so pumped
Hanging leg raises 3 X 10
Hip stretch
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Sunday 7 am
T spine rumble roller
Triceps smash on little battle star
Face pulls 5 X 12
Rear delt rows 5 X 15
Standing OHP 5 X 10
Overhead plate raise 2 X 40
Cable laterals 4 X 15
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Monday 6 am
T spine double lax ball 45lb plate on chest
Tricep smashing little battle star
Pull downs 4 X 12
V bar pull downs 4 X 12
Single arm land mine rows 4 X 12
Standing 2 arm cable rows 4 X 10
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Tuesday
Neck work
T spine foam roll
T spine rotation
Post capsule lax ball
Rotator cuff
Flat db press 4 X 8
Hammer strength incline 4 X 12
Cable crossovers 4 X 15
Forearm soft tissue
Barbell 1st rib mob
Barbell internal rotation mob
Band super rack and lateral opener
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Wednesday am
T spine on rumble roller
Glute rolling
Band hamstring mob
Romanian deads 4 X 12
Single leg leg press 5 X 25 20 15 10 8
Glute ham raises 4 X 12
Hip stretch
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Thursday am
T spine rumble roller
T spine rotation
Triceps smash little battlestar
Rotator cuff
Face pulls 4 X 12
Standing overhead press 5 X 8
Lateral raise into ext rotation 5 X 10
Top half front raise into lateral raise into y raise into top in front raise-3 rounds
Wall slides 3 sets
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Thursday am
T spine rumble roller
T spine rotation
Triceps smash little battlestar
Rotator cuff
Face pulls 4 X 12
Standing overhead press 5 X 8
Lateral raise into ext rotation 5 X 10
Top half front raise into lateral raise into y raise into top in front raise-3 rounds
Wall slides 3 sets
Those are killer.
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Those are killer.
they burned for sure
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Friday am
T spine rumble roller
T bar rows 4 X 10, 5th last set drop set
Hammer strength rows 5 X 12
Standing 2 arm cable rows 5 X 10
Neutral grip pull downs 4 X 12
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Sat 11 am
Good workout, great pump and energy, but starting to find just training arms only kinda boring-gonna just add bis and tris onto back and chest day perhaps
T spine on rumble roller
Push downs superset extensions 5 X 12 ss 5 X 12
Db hammer curls 5 X 10-8
1 arm cable curls 4 X 12
L extensions 4 X 10
100 rep 4 part wall curl
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Sunday 7 am
T spine pvc pipe
Lax ball under foot
Cable pullthroughs 4 X 10
Semi sumo deadlifts 6 X 8- really like this style-gonna stick with this style
Seated calf 4 X 10
Land mine reverse lunges 4 X 12
Hip stretches
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Monday 530 am
Rotator cuff
Wall slides
Flat db press 4 X 12
Incline db press 3 X 12
Incline squeeze press 1 X 12
Cable crossovers 3 X 15
Leg lowering 3 X 12
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Incline squeeze press 1 X 12
I like the Charles Glass version, where you push the DBs with an arch over your head and hold it there for 1-2 secs.
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I like the Charles Glass version, where you push the DBs with an arch over your head and hold it there for 1-2 secs.
i think I did them like that
Very shoulder friendly move
Amazing pump
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i think I did them like that
Very shoulder friendly move
Amazing pump
For sure, I get a deep burn in the first set when I super set it with another exercise.
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Tuesday 530 am
Lax ball on post capsule
Underhand pull downs 5 X 12
1 arm db rows 5 X 15
Standing 2 arm cable rows 5 X 10
Dragon flags
Pallof press
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Wednesday 5 am
T spine double lax ball 45lb plate on chest
Glute rolling
Band hamstring mob
Dumbbell Romanian deads 4 X 10
Semi sumo deads 4 X 5
Land mine reverse lunges 4 X 12
Ball ham curl 3 X 10
Glute ham raises 4 X 10
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Thursday
530 am
Decided not to fast today...had carbs pre workout
Definitely bigger pump -usually I'm fasted when I train-was feeling a tiny bit flat last night and was starving this morning
Db hammers 5 X 12(10 sec rest in between sets)
Push downs superset rope hammers 5 X 15 ss 5 X 15
Barbell curls 4 X 12
Machine tricep extensions 4 X 12
Machine curls 4 X 12
1 arm suitcase carry
Mike o Hearn knee raises
Forearm soft tissue
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Thursday
530 am
Decided not to fast today...had carbs pre workout
Definitely bigger pump -usually I'm fasted when I train-was feeling a tiny bit flat last night and was starving this morning
Db hammers 5 X 12(10 sec rest in between sets)
Push downs superset rope hammers 5 X 15 ss 5 X 15
Barbell curls 4 X 12
Machine tricep extensions 4 X 12
Machine curls 4 X 12
1 arm suitcase carry
Mike o Hearn knee raises
Forearm soft tissue
sound erotic
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sound erotic
really burns the abs
Cheat day
Pre workout-bag of sour worms
Post workout-2 s'mores pop tarts
Rice Krispies big bar
2 plates of Ziti chic parm and Marsala , 3 cookies,
Bag of Reese's Oreos-did not like them
Chicken and rice
8 glazed highway rest stop doughnuts
7 gingerbread Oreos
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Friday
530 am
Lax ball under foot
Side lying clam
Straight leg abduction raise
Lying ham curl machine 3 X 15
Single leg leg press 4 X 15
Cable pullthroughs 3 X 15
Dying bug with wall push
Hip stretch
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really burns the abs
Cheat day
7 gingerbread Oreos
really glad that you were able to find those.
when I find good food, I want all to share that experience
I still have a full pack for a small Christmas party
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I'm gonna send a complaint to Oreo for not distributing gingerbread Oreo in Europe >:(
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really glad that you were able to find those.
when I find good food, I want all to share that experience
I still have a full pack for a small Christmas party
they are amazing!!I'm gonna send a complaint to Oreo for not distributing gingerbread Oreo in Europe >:(
u guys have better chocolate over there
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Had an accident at work- structure in the where house collapsed yesterday and I ended up straining my pec I believe- I had to grab onto a huge tank of refrigerant and I felt a crunch and pop in my left chest
No swelling no bruising no loss of strength or range of motion- just the outside of my left pec feels sore
I immediately did heat and have been working on moving it and mobilizing it
Mega dosing on ginger, extra strong turmeric and lots of proelyctic enzymes
Today it feels much much better-like 80% better
Sat 8 am
T spine rumble roller
Tricep smash on little battlestar
Rear delt rows superset underhand pull downs 5 X 15 ss 5 X 10
Standing OHP 4 X 10
T bar rows 4 X 10
Laterals into external rotation 4 X 12
Just as I predicted it felt fine by the end of the workout
Really mobilizing the t spine had a huge impact on making it feel better
The OHP felt great as well
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Sorry to hear about the accident, hopefully it has no nasty consequences.
Yeah, esp the Swiss and Belgian chocolate have a good reputation over here, but I don't believe that the origin really matters. I always check the % of cocoa, which should be at least >70% in my book. When it comes to antioxidants, the non Dutch processed/natural powder is the best.
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Sorry to hear about the accident, hopefully it has no nasty consequences.
Yeah, esp the Swiss and Belgian chocolate have a good reputation over here, but I don't believe that the origin really matters. I always check the % of cocoa, which should be at least >70% in my book. When it comes to antioxidants, the non Dutch processed/natural powder is the best.
thx
Feels almost all gone now
I bought some Icelandic chocolate yesterday tasted really rich -I'm like u i love the dark dark chocolate
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thx
Feels almost all gone now
I bought some Icelandic chocolate yesterday tasted really rich -I'm like u i love the dark dark chocolate
That's interesting, since Iceland has to import almost anything apart from fish and beautiful women.
When it comes to its ingredients, is there anything unique about this choco?
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That's interesting, since Iceland has to import almost anything apart from fish and beautiful women.
When it comes to its ingredients, is there anything unique about this choco?
didnt know that! I'm not sure about the ingredients-it's very rich and higher in calories-will research it!!
Sunday am
T spine on pvc pipe
Lax ball under foot
Cable pullthroughs 3 X 12
Lying leg curl machine 4 X 12
Dumbbell Romanian deads 4 X 15
Side plank with hip er and ir
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Chest feels better again today
Just a little bit of soreness
Still going mega doses with ginger turmeric proelyctic enzymes
Thinking of doing chest tomorrow very high reps to get blood flow in chest
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I partially tore my pec a year ago. It bruised up really nice.
It was on my fifth set of a heavy 5 (320 lbs.) barbell bench press.
Heard it rip too. Luckily, it wasn't as bad as I originally thought.
Did not do barbell bench press again until this past October.
I have completely changed my technique on it as well, closer grip (almost a close grip bench press)
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Since both of you are no strangers to quality ice cream, I just had this one and its raspberry/choco combo is 8/10 material :P
(http://www.benjerry.nl/files/live/sites/systemsite/files/flavors/products/eu/pints/raspberry-chocolatey-chunk-detail.png)
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I partially tore my pec a year ago. It bruised up really nice.
It was on my fifth set of a heavy 5 (320 lbs.) barbell bench press.
Heard it rip too. Luckily, it wasn't as bad as I originally thought.
Did not do barbell bench press again until this past October.
I have completely changed my technique on it as well, closer grip (almost a close grip bench press)
ouch! Geez...luckily all I did was sprain it and I'm happy it's pretty much pain free right now... Tearing my chest was my first thought when I heard the popSince both of you are no strangers to quality ice cream, I just had this one and its raspberry/choco combo is 8/10 material :P
(http://www.benjerry.nl/files/live/sites/systemsite/files/flavors/products/eu/pints/raspberry-chocolatey-chunk-detail.png)
oo will try this week
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Monday 530 am
Active chest recovery rehab
Chest felt great
Tiiiiiny bit of soreness
Went nice and slow with reasonable weights
Tricep smashing on steel railing
Rotator cuff warmups
Flat dumbbell press 5 X 15
Tsiki incline press 5 X 15
Cable crossovers knuckles skyward 5 X 15
Rope crunches 4 X 20
High cable chop-kneeling anti rotational 4 X 10
Wall slides 4 X 12
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Tsiki incline press 5 X 15
I had to Google for this, but I assume you mean 'tsuki'? It looks like a shoulder friendly move, correct?
So far I've only done the opposite version on a flat bench, so you start with palms down and end with palms up, which gives a good squeeze.
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I had to Google for this, but I assume you mean 'tsuki'? It looks like a shoulder friendly move, correct?
So far I've only done the opposite version on a flat bench, so you start with palms down and end with palms up, which gives a good squeeze.
that sounds like a great variation
The one I did u start with palms facing u squeezing your elbows in kinda like in an Arnold press then rotate to neutral at the top
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Tuesday 420 am
T spine double lax ball 45lb plate on chest
Pull downs 4 X 15
Underhand pull downs 4 X 15
Standing 2 arm cable rows 4 X 10
Hammer strength 1 arm rows 4 X 12
T bar rows 4 X 10
Lax ball post capsule
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that sounds like a great variation
The one I did u start with palms facing u squeezing your elbows in kinda like in an Arnold press then rotate to neutral at the top
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Tuesday 420 am
T spine double lax ball 45lb plate on chest
Pull downs 4 X 15
Underhand pull downs 4 X 15
Standing 2 arm cable rows 4 X 10
Hammer strength 1 arm rows 4 X 12
T bar rows 4 X 10
Lax ball post capsule
Gene do you like the t bar row aparatus or the bar in the corner of the gym?
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Gene do you like the t bar row aparatus or the bar in the corner of the gym?
the corner tbar is my favorite but its so crowded over there sometimes
But I do like the angle of their tbar machine they have there-I like it better than the normal one they have at the other locations
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Wednesday 530 am
Lax ball on shoulder against wall
Hammer curls superset db curls 4 X 8 ss 4 X 8
Push downs superset barbell curls 3 X 15 ss 3 X 15, 1 X 25 ss 1 X 25
Bicep db rows superset body weight tri extensions 4 X 20 ss 4 X 20
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Thursday 6 am
T spine rumble roller
Neck work
Glute rolling
Hip mob on wall
Hip slingshot monster walks and iso holds
Bulgarian split squats dumbbell goblet position 5 X 8
Dumbbell Romanian deads 5 X 10
Glute ham raises 5 X 10
Lunge matrix
Hip stretches
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Friday
530 am
T spine rumble roller
Pvc shoulder mob
Cable laterals 5 X 15
Land mine press 4 X 8
Roc it machine laterals 5 X 15
Reverse pec deck 3 X 15
Rear delt rows 3 X 15
Kettle bell bat wings 4 X 5
Pec blue angel mob
Post capsule mob
Forearm soft tissue
Internal rot mob
Neck work
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Sat 9am
T spine rumble roller
Kneeling t spine rotations
Face pulls superset band pullaparts 3 X 20 ss 3 X 20
Hammer strength rows 4 X 10
T bar rows 4 X 12
Underhand pull downs 4 X 12
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Was susposed to train with someone this morning
I was not able to get to the gym for it >:(
11am
Rotator cuff stuff
T spine rumble roller
T spine rotation on roller
Shoulder warmup supine on roller
Flat db press 4 X 10
Incline db press 4 X 12
Cable flies 4 X 15
Angled kettle bell press for low traps 2 X 15
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Monday 530 am
Tricep smashing on steel pipe
Straight arm side raises-bring down to hips not touching hips-5 X 15
Overhead front raises 4 X 15
Single arm standing db press 4 X 12
Protraction retraction pull downs 5 X 12
Single arm db shrugs 4 X 20
Pallof press
Forgot to do rear delts!
Great workout though really felt awesome
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Monday 530 am
Tricep smashing on steel pipe
Straight arm side raises-bring down to hips not touching hips-5 X 15
Overhead front raises 4 X 15
Single arm standing db press 4 X 12
Protraction retraction pull downs 5 X 12
Single arm db shrugs 4 X 20
Pallof press
Forgot to do rear delts!
Great workout though really felt awesome
I tend to forget to do Rear Delts, or am too tired to attempt. :-\
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I tend to forget to do Rear Delts, or am too tired to attempt. :-\
rear delts are my fav to hit
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Tuesday 530 am
Dynamic warm up
Ankle mobility
Side lying clam -5 mins per hip
Cable pullthroughs -4 X 10
Static split squat with Dumbbells-3 X 15,
4th, last set was 6 reps, hold at bottom for 30 secs, then drop the weights and hold bottom for 30 secs
Lying ham curl on ball-2 X 8, 3rd set was bilateral leg curls X 8
Calf extensions 4 X 20
Body weight calf raise X 50
Half kneeling anti rotation chop press
Stir the pot on stability ball
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rear delts are my fav to hit
Bent over DB raises (facing the palms, so pinkies up) in a straight line with a short squeeze at the top is my favorite.
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Bent over DB raises (facing the palms, so pinkies up) in a straight line with a short squeeze at the top is my favorite.
do u keep a bend in elbows? I did stiff arm side raises yesterday and they felt awesome-I'm gonna always do them like that from now on-I also held the Dumbbells closer to my pinky and felt some rear delt with them
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do u keep a bend in elbows? I did stiff arm side raises yesterday and they felt awesome-I'm gonna always do them like that from now on-I also held the Dumbbells closer to my pinky and felt some rear delt with them
A very slight bend on the elbows, just to lower the stress on those joints. Yeah, I also prefer to grab them with my pinky against the weight. Sometimes I use thick bar grips, which results in a slightly better mind-muscle connection (not just for this particular exercise btw).
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Chest and biceps tomorrow afternoon
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Wednesday
T spine on pvc pipe
Neck work
V bar pull downs 5 X 30 20 15 10 10
Standing 2 arm cable rows 5 X 10
T bar rows 5 X 10
1 arm db rows 3 X 12
Renegade rows 3 X 8
Kettle bell diagonal low trap press 3 X 20
Hallow rocks
Hallow body holds
Dying bug
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Thursday 530 am
Tricep smashing on steel railing
Db hammers 4 X 10, 1 X 20
Single arm push downs 4 X 15
Machine curls 4 X 12
Dips 3 X 8
Reverse curls 4 X 15
Calf ext on leg press 4 X 20
Forearm soft tissue work
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Xmas 1 pm
T spine on battlestar
Band lateral opener
Flat db press 5 X 8
Incline db press 5 X 12
Cable crossovers 5 X 15
Face pulls
Band pullaparts
Side plank rows
Rumble roller on back
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Saturday 10 am
T spine rumble roller
Glutes rolling
Hamstring insertion on little battlestar
Hip slingshot glute activation
Side lying clam 5 mins per hip
Dumbbell Romanian deads superset dumbbell static lunge-4 X 10 ss 4 X 10
Cable pullthroughs 4 X 10
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Sunday 9 am
Trained with a get big forum member-strong fellow
T spine double lax ball 45 lb plate on chest
Lax ball on post capsule
Glute rolling
Plate rows 5 X 10
Deadlifts
Cambered bar shrugs
Barbell rows
Pull downs
V bar pull downs
Glute ham raise supersetted with hammer strength shrugs
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Monday 5 am
Last arm workout of 2015
It was prob one of the best I had all year-very good focus and pump
T spine rumble roller
Db hammers 5 X 12
Single arm neutral push downs 4 X 20
Barbell curls 4 X 10
Single arm l extensions 4 X 12
Db curls 4 X 12
Dips 4 X 8
Hallow rocks
Band super rack mob
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Tuesday 530 am
Last delts workout of 2015-great workout-felt awesome
Tricep smashing on steel railing
Low trap raise 4 X 5-held each rep for 5 secs
Straight arm side raise 5 X 20
Single arm dumbbell press 5 X 10
Cable rear delts 5 X 15
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Sunday 9 am
Trained with a get big forum member-strong fellow
At least we know it wasn't sf1900 :D
I don't know half the stuff you're doing here Gene, is it working for you?
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At least we know it wasn't sf1900 :D
I don't know half the stuff you're doing here Gene, is it working for you?
hey
It was ctmuscle-he is freaking strong-
In trying to get stronger in stuff like OHP and the basic stuff-it's feeling good and I'm having fun
My goal is to get to 185 OHP and 405 deadlift
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Last back workout of 2015
Felt great
T spine on rumble roller
Pvc shoulder mobility
Pendlay rows 4 X 12
Hammer strength iso row machine 4 X 10
1 arm land mine rows 4 X 12
Lat pull downs 3 X 10, 2 more sets hold at bottom only for 20 secs
Side planks
Hallow rocks
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hey
It was ctmuscle-he is freaking strong-
In trying to get stronger in stuff like OHP and the basic stuff-it's feeling good and I'm having fun
My goal is to get to 185 OHP and 405 deadlift
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Last back workout of 2015
Felt great
T spine on rumble roller
Pvc shoulder mobility
Pendlay rows 4 X 12
Hammer strength iso row machine 4 X 10
1 arm land mine rows 4 X 12
Lat pull downs 3 X 10, 2 more sets hold at bottom only for 20 secs
Side planks
Hallow rocks
I didn't know he still posted here ???
If it's working for you, keep doing it!
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Thurs 5 am
Last leg day of 2015 it was great
Rumble roller t spine
Glute rolling
Hamstring smash on barbell
Hip slingshot monster walks and glute activation
Dumbbell Romanian deads-5 X 6-every rep paused at bottom for 4 seconds
Land mine reverse lunges-5 X 15
Lying machine ham curl-4 X 12
Stability ball ham curls-4 X 8
Leg lowering
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Jan 1
Skipped the gym today
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Jan 1
Skipped the gym today
First of all, happy new year Gene!
Aren't most gyms in the US closed on new year's day?
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First of all, happy new year Gene!
Aren't most gyms in the US closed on new year's day?
happy new year!! Actually a lot of gym are open today-they just close early
One of the gyms I belong to is 24 hour gym that I can use any time with my pass card
But i decided to just rest today
I think I worked out every day this past year except for 3-5 times
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Saturday 7 am
T spine on rumble roller
Rotator cuff
Low trap raise
No money with band
Flat db press 4 X 10
Hammer strength incline press 3 X 12
Cable crossovers 4 X 15
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Sunday
Had only 30 mins to workout
Db hammers superset db curls
5 X 15 ss 5 X 15
Push downs superset cable curls 5 X 15 ss 5 X 15
Sphinx tricep push-ups 3 X 15
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Monday
T spine on wall
Tricep smashing on steel railing
Low trap raise 2 X 5-5 sec hold on each
Row into rear delt fly on incline bench prone-4 X 10
1 arm dumbbell press standing next to wall to keep arm tight-4 X 15
Bent arm lateral into ext rotation -4 X 12
Hammer strength shrug machine -4 X 20
Rkc plank
Band pullaparts
Pvc shoulder mobility
Rumble roller t spine
Forearm soft tissue
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T spine on rumble roller
Neck work
Glute rolling
Hamstring swings with voodoo band on leg
Glute activation hip slingshot
Monster walks hip slingshot
Dumbbell Romanian deads 5 X 8
Lying ham curl machine 4 X 12
Bulgarian split squats-dumbbell on trailing leg side-3 X 12
Hip stretches
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Wed 530 am
Machine curl-4x20
Single arm push downs -4x25
Db hammer curls superset db curls-4x8 ss 4x8
Close grip bench-5x8
Pallof press wide stance
Tip toe farmers walk for calves
Forearm soft tissue
Lax balls on upper traps
Rumble roller t spine
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Thursday 530 am
Rumble roller t spine
Seated cable row 5 X 12
1 arm dumbbell rows 4 X 12
T bar rows 3 X 15,2x8
Lat pull downs 4 X 10, 5th set hold at bottom for 20 secs
Hallow rocks
Band crunches
Groin stretch
Hip stretch
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Tried krush it pre workout today-very strong and intense
T spine on pvc pipe
Glute rolling
Hamstring smashing on little battlestar
Hip opener on box
Glute activation and monster walks hip slingshot
Straight leg bridge single leg on roller
Romanian deads 5 X 12
Pistol squats 4 X 8
Glute ham raises 4 X 10
Side plank progressions
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Sat 9 am
T spine on rumble roller
Triceps on little battlestar
Seated cable rows 5 X 8
V bar pull downs 5 X 10
Hammer strength incline press 4 X 12
Single arm land mine rows superset single arm floor press 4X12 ss 4x6
Hammer grip pull-ups 5 X 5
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Sunday 8 am
T spine on pvc pipe
Band external rotation shoulder mob
Face pulls 4 X 15
Standing OHP 5 X 5
Straight arm laterals 4 X 15
Overhead front raises 4 X 15
Single arm cable rear delts 4 X 15
Kettle bell low trap diagonal press 2 X 15
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Monday 530am
T spine pvc pipe
Glute rolling
Hamstring rolling on battlestar
Hip slingshot glute activation
Band good mornings with hip slingshot
Deadlifts 5 X 15 15 6 10 10
Pistol squats 4 X 8
Glute ham raises 5 X 6
Stuart McGill stiff body kettle bell swings 3 X 15
Wall quad stretch
Kettle bell adductor smashing
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Tuesday 6 am
T spine on rumble roller
Thoracic bridges
Low trap raises 2 X 6
T bar rows 6 X 12
1 arm dumbbell rows 5 X 12
Seated cable rows 5 X 10
Pull downs 4 X 12
Reverse crunches 3 X 15
1st rib mob
Forearm soft tissue
Bicep rolling using barbell
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Monday 530am
T spine pvc pipe
Glute rolling
Hamstring rolling on battlestar
Hip slingshot glute activation
Band good mornings with hip slingshot
Deadlifts 5 X 15 15 6 10 10
Pistol squats 4 X 8
Glute ham raises 5 X 6
Stuart McGill stiff body kettle bell swings 3 X 15
Wall quad stretch
Kettle bell adductor smashing
Interesting workouts...
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Took krush it again but it dropped my blood sugar
I had to get a Lenny Larry cookie
T spine rumble roller
Glute rolling
Ham smashing on little battlestar
Hip slingshot glute activation, monster walks
Side lying clams
Adductor glute bridges
Pistol squats 4 X 10
Walking kettle bell deadlifts 4 sets of 20 steps
Seated calf 7 X 12
Semi sumo deads 4 X 12
Barbell bridges 4 X 15
Hallow rocks
Side plank with hip er
Hip stretches
Groin stretch
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My legs are shot
Those pistol squats have been killing my legs
I really like the semi sumo deads a lot
That style feels the best for me
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Great great workout today
I had a lot of carbs yesterday and felt like crap all day from my blood sugar dropping after the pre workout-my legs felt like a truck rolled over them after the leg workout
Woke up this morning and felt great though
T spine on rumble roller
Triceps smashing on little battlestar
Db hammer curls 4 X 12, 1 X 25
Close grip bench 5 X 12
Db curls 5 X 12
L extensions 4 X 8
Machine curls 3 X 12
1 arm rope push downs 3 X 20
100 rep 4 part wall curl
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Friday
5 am
T spine on double lax ball 45lb plate on chest
Glute rolling
Hamstring insertion smashing on little battlestar
Hip slingshot monster walks and glute activation
Pistol squats 4 X 10
Ball ham curls 4 X 10
Romanian deads 4 X 8
Glute ham raises 4 X 10
Seated calf 6 X 12
Leg lowering supine on foam roller 3 sets
Band hip stretch
Forearm soft tissue
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Sat 10 am
Gym was a madhouse...I wanted to OHP but all the racks were taken ::)
So I did quick chest back-it was good
T spine on rumble roller
Tri smashing on little battlestar
Pull downs 5 X 15-8
Flat db press 5 X 12
T bar rows 5 X 10
Hammer strength incline press 4 X 8
Front levers 3x 3
Band pullaparts 5 X 10
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Monday
T spine on rumble roller
Db hammer curls 5 X 10
Tricep close grip lockouts 5 X 10-3
Db curls 5 X 10
Band push downs 4 X 10
Machine curls 4 X 12
Band pullaparts 5 X 10
Incredible pump!
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T spine rumble roller
Single leg ham curl machine 4 X 15
Pistol squats 4 X 12
Ball ham curls 4 X 8
Hip stretch
Wasn't able to fully work out this morning
Ended up talking with my training partner about stuff
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Horrible workout this am
I'll see how I feel tomorrow
If not better I'm taking few days off
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Horrible workout this am
I'll see how I feel tomorrow
If not better I'm taking few days off
Mental or Physical Problem
Ever since my contest prep (October), I have lacked the motivation to do absolutely anything.
The gym seems like a chore now for the first time in my life.
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Mental or Physical Problem
Ever since my contest prep (October), I have lacked the motivation to do absolutely anything.
The gym seems like a chore now for the first time in my life.
mental
I was looking forward to the workout
I tried a new pre workout that was stimulant free and I swear it made me not want to train
I sat in the gym for like 10 mins then went to McDonald's and got 3 egg white delights no butter no candadian bacon...then I went back to the gym and did my workout
I had ok focus but no real passion
I'm upping cals the rest of the day and I hope tomorrow will be better
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That stupid stim free pre workout screwed me yesterday
Fuck stim free pre workouts-tubs of utter shit that should rot in hell
Great workout today
Pvc pipe t spine
Band pullaparts and shoulder mobility
U bar pull downs superset standing rope pullovers 5 X 15-10 ss 5 X 15
Hammer strength row machine 5 X 10
Seated cable rows 5 X 10
Bench knee ups 4 X 30
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mental
I was looking forward to the workout
I tried a new pre workout that was stimulant free and I swear it made me not want to train
I sat in the gym for like 10 mins then went to McDonald's and got 3 egg white delights no butter no candadian bacon...then I went back to the gym and did my workout
I had ok focus but no real passion
I'm upping cals the rest of the day and I hope tomorrow will be better
I used to work at a sports nutrition shop and we would always get tons of free samples. I can't remember the exact pre-workout I took, but I've had one that made me feel extremely strange. Like I would fade in and out of consciousness. I am pretty sure it was stim-free as well, but there was something in there that my brain did not like. Almost went to the urgent care clinic.
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I used to work at a sports nutrition shop and we would always get tons of free samples. I can't remember the exact pre-workout I took, but I've had one that made me feel extremely strange. Like I would fade in and out of consciousness. I am pretty sure it was stim-free as well, but there was something in there that my brain did not like. Almost went to the urgent care clinic.
thats scary
The one I took made me crash hard
I think without caffeine pre workout I'm fucked
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thats scary
The one I took made me crash hard
I think without caffeine pre workout I'm fucked
Stick with coffee who knows wtf they are really putting in those supplements :-\
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Stick with coffee who knows wtf they are really putting in those supplements :-\
love expresso pre workout
T spine rumble roller
Lax ball under foot
Hip slingshot monster walks
Single leg straight leg hamstring bridges 4 X 15 per leg
Pistol squats 4 X 10
Gliding leg curls 4 X 15
Bulgarian split squats 4 X 12
American barbell hip thrusts 4 X 15
Barbell roll on quads and adductors
Hip stretch
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Saturday
T spine rumble roller
Land mine press 4 X 12
Floor press 4 X 10
Face pulls 4 X 20
Scaption raise 4 X 15
Overhead plate raise X 50
This week ended up being a Deload week I think
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Stick with coffee who knows wtf they are really putting in those supplements :-\
Yes, I drink a huge mug, blended with some cocoa powder, coconut oil & creamer.
Recently, I also started drinking beet juice (article (http://www.organicauthority.com/is-beetroot-juice-the-new-pre-workout-supplement/))
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Yes, I drink a huge mug, blended with some cocoa powder, coconut oil & creamer.
Recently, I also started drinking beet juice (article (http://www.organicauthority.com/is-beetroot-juice-the-new-pre-workout-supplement/))
that sounds good
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Yes, I drink a huge mug, blended with some cocoa powder, coconut oil & creamer.
Recently, I also started drinking beet juice (article (http://www.organicauthority.com/is-beetroot-juice-the-new-pre-workout-supplement/))
beet juice was always a big seller at the nutrition store I worked at.
never by those who seem to workout though.
I believe Dr. Oz mentioned it one week on his show, and we kept selling out for months.
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beet juice was always a big seller at the nutrition store I worked at.
never by those who seem to workout though.
I believe Dr. Oz mentioned it one week on his show, and we kept selling out for months.
gnc has a pre workout right now that's heavy on beet juice
Species pre workout has beet juice in it
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An interesting in-depth discussion about the principles of pre w/o supplements by Jerry Brainum. He explains in detail why drinking beetroot juice pre w/o is so effective.
"Jerry Brainum explains the flaws related to NO supplements, and offers a more effective, inexpensive way to increase nitric oxide release that is safe and reliable. For the best and latest science-based information about nutrition, exercise science, ergogenic aids, ant-aging, hormonal therapy, fat-loss, exercise science, and other topics, subscribe to Applied Metabolics newsletter at www.appliedmetabolics.co m. Please feel free to share this video with as many people as possible.
Here is some evidence to prove my contention that NO supplements don't work:
http://www.nutritionandmetabolism.com/content/9/1/54
http://www.ncbi.nlm.nih.gov/pubmed/21395365
http://www.scirp.org/journal/PaperInformation.aspx?PaperID=34693 "
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T spine on pvc
Lax ball under foot
Hip slingshot monster walks and glute activation
Single leg weighted ham bridges 4 X 12
Bulgarian split squats 4 X 12
Pistol squats 3 X 15
Seated calf superset glute ham raises 6 X 15 ss 6 X 12
Hip stretches with band
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Very cool thx
An interesting in-depth discussion about the principles of pre w/o supplements by Jerry Brainum. He explains in detail why drinking beetroot juice pre w/o is so effective.
"Jerry Brainum explains the flaws related to NO supplements, and offers a more effective, inexpensive way to increase nitric oxide release that is safe and reliable. For the best and latest science-based information about nutrition, exercise science, ergogenic aids, ant-aging, hormonal therapy, fat-loss, exercise science, and other topics, subscribe to Applied Metabolics newsletter at www.appliedmetabolics.co m. Please feel free to share this video with as many people as possible.
Here is some evidence to prove my contention that NO supplements don't work:
http://www.nutritionandmetabolism.com/content/9/1/54
http://www.ncbi.nlm.nih.gov/pubmed/21395365
http://www.scirp.org/journal/PaperInformation.aspx?PaperID=34693 "
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530 am Tuesday
T spine on pvc pipe
Tricep smash on steel railing
Rotator cuff
Standing rope Lat push downs 6 X 15
Unsupported dumbbell rows pulling high 6 X 12
Standing 1 arm cable rows 6 X 12
Took a break from heavy back movements last week and this week to let my spine relax a bit
Same thing with lower body-resting from deads and extension hip hinge type moves
Forearm soft tissue
Band Lat mob
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6 am wed
T spine on pvc
Tricep on little battlestar
Pec deck 5 X 12
Hammer strength incline 4 X 8
Floor press 4 X 8
Single arm push-ups 3 X 6
Tricep Lat shoulder band mob
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gnc has a pre workout right now that's heavy on beet juice
Species pre workout has beet juice in it
GNC!?!?!?!? you don't shop there do you? They are WAY over priced.
Damn Gene you did chest today? I'm training that at 4:30
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GNC!?!?!?!? you don't shop there do you? They are WAY over priced.
Damn Gene you did chest today? I'm training that at 4:30
i like to just look around in there
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T spine pvc pipe
Cybex leg press 5 plates per side X 50, 6th set was 5 plates 50 then 4 plates 40 down to 2 plates 20
Lying leg curl machine 6 X 15
Side lying clams 3 sets of 30
Quad smashing on little battlestar
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Friday 6 am
T spine rumble roller
Wall slides 4 X 20
Stiff arm push downs 5 X 20
Seated row superset single arm pull downs 6 X 10 ss 6 X 10
Unsupported dumbbell rows 5 X 12, then 100 straight 10 per side ,back to back
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Sat
10 am
Rumble roller t spine
Supernova on post capsule
Band pullaparts 4 X 25
Push downs superset band push downs 4 X 15 ss 4 X 15
Db hammer curls superset db curls 4 X 8 ss 4 X 8
Db bicep rows superset spinx tricep push-ups 4 X 20 ss 4 X 20
Hallow rocks 4 sets
Forearm soft tissue
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Sat
10 am
Rumble roller t spine
Supernova on post capsule
Band pullaparts 4 X 25
Push downs superset band push downs 4 X 15 ss 4 X 15
Db hammer curls superset db curls 4 X 8 ss 4 X 8
Db bicep rows superset spinx tricep push-ups 4 X 20 ss 4 X 20
Hallow rocks 4 sets
Forearm soft tissue
I normally seldom train the brachialis directly, but did them today after seeing someone performing hammer preacher curls with a rope. A pretty good exercise with no swinging and constant tention.
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I normally seldom train the brachialis directly, but did them today after seeing someone performing hammer preacher curls with a rope. A pretty good exercise with no swinging and constant tention.
they really make the bicep pop when developed
And u gotta go slow and controlled
T spine rumble roller
Hamstring swings with voodoo band
Hip mobility on wall
Side lying clam 3 X 30
Monster walks hip slingshot
Pistol squats 3 X 8
Bulgarian split squats 3 X 12
Glute ham raises 6 X 12
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Tuesday
630 am
T spine rumble roller
Dumbbell low trap raise 2 X 5
Unsupported dumbbell rows 5 X 15
6th set 100 reps, 10 per side no rest between sets
U bar pull downs 4 X 10
Standing rope pullovers 5 X 15
Standing 2 arm cable rows 5 X 10-8
Forearm soft tissue
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Wednesday 6 am
T spine on pvc pipe
Tricep smashing on barbell
Straight arm lateral raises 6 X 15
OHP 5 X 8, 6th set drop set
Dumbbell shrugs 5 X 20
Prone bat wings 3 X 4, Iso hold each rep
TRX Rear Delts 4 X 6
Reverse crunch 4 X 20
Forearm soft tissue
Band lateral opener mob
Pec minor subclavius lax ball
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Thursday 6 am
Great workout todaY
T spine rumble roller
Kettle bell curls 5 X 10
Hammer curls 4 X 12, 5th set was Iso hold for 30 secs then 10 reps
Push downs 5 X 12
Reverse grip bench 4 X 15
Walking barbell curls 3 rounds
Spinx push-ups 3 X 15
Stir the pot 3 X 8 per side
Forearm soft tissue
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Friday
5 am
T spine on pvc pipe
Glute rolling on supernova
Lying leg curl machine 5 X 15
Land mine reverse lunges 5 X 15
Plate swings 5 X 30
Horizontal calf press 5 X 30
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T spine on double lax ball 45lb plate on chest
Tricep smashing on barbell
Unsupported dumbbell rows 5 X 15
Hammer strength high rows 5 X 12
Standing rope pullovers superset hammer grip chins 5 X 20 ss 5 X 8
Face pulls superset seated row 4 X 15 ss 4 X 10. 5th set of seated row was holding the stretched position with full stack for 15 seconds, then a moderate weight for 12 reps
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Lax ball on arm against wall
Machine curls 4 X 20
Rope push downs 4 X 15
Db hammers superset db curls 4 X 10 ss 4 X 10
Machine tri ext 4 X 15
Close grip bench 4 X 10
Farmers walk tip toe calf walk
Forearm soft tissue
Rumble roller t spine
Post capsule lax ball
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Lax ball on arm against wall
Machine curls 4 X 20
Rope push downs 4 X 15
Db hammers superset db curls 4 X 10 ss 4 X 10
Machine tri ext 4 X 15
Close grip bench 4 X 10
Farmers walk tip toe calf walk
Forearm soft tissue
Rumble roller t spine
Post capsule lax ball
will have to try those on tip toes.
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will have to try those on tip toes.
i used kettlebells -they really get my calves better than any machine
Tuesday 6 am
T spine rumble roller
Pvc shoulder warmup
Straight arm side raises 7 X 20
Standing 1 arm db press 7 X 8
Supine rear delt pull downs 4 X 15
Overhead plate raise from top of bench 4 X 15
Reverse crunch
Frozen v sit
Hallow rocks
Forearm soft tissue
Lax ball post capsule
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Rumble roller t spine
U bar pull downs superset incline db press 6 X 12 ss 6 X 8
Swiss bar bench press superset single arm land mine rows 6 X 10 ss 6 X 12
T bar rows superset weighted push-ups 5 X 12 ss 5 X 12
Kettlebells single arm suitcase carry 5 sets
Forearm soft tissue
Chest stretch
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Thursday 6 am
T spine on rumble roller
Side lying clams 3 X 20
Hip slingshot monster walks
Trap bar deads 4 X 12 superset band ankle mobility
Pistol squats 3 X 10
Lying leg curl machine 5 X 15
Hip stretches
Going to do a heavier leg day tomorrow
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Friday 6 am
T spine on pvc pipe
Glute rolling
Straight leg glute bridge on roller 3 X 5
Curtsy squats 50
Farmers walk tip toe calf walk
Cybex leg press 5 X 50
Seated calf superset single leg dumbbell deadlift 5 X 15 ss 5 X 8
Reverse crunches
Side planks
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This will be released soon!
(http://i0.wp.com/farm2.staticflickr.com/1493/24598334639_bddb47d116_z.jpg?resize=523%2C640)
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This will be released soon!
(http://i0.wp.com/farm2.staticflickr.com/1493/24598334639_bddb47d116_z.jpg?resize=523%2C640)
thats looks interesting
I want to try the vanilla cake one u showed in the ice cream thread
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Sat 830 am
Hammer strength pull downs 4 X 12 1 X 20
Seated rows 4 X 12, 2 X full stack hold stretch for 15 seconds, then moderate weight X 15
1 arm dumbbell rows 4 X 12
Standing rope pullovers 4 X 15
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Incredible pump fueled by big dinner last night at the walrus and carpenter in Fairfield...best meal I ever had in my life.
Push downs 5 X 15(15 sec rest in between sets)
Db hammers superset db curls 5 X 10 ss 5 X 10
Close grip bench 4 X 15
1 arm cable curls superset spinx push-ups 4 X 12 ss 4 X 15
Hanging knee raises 4 X 12
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Monday 6 am
T spine on rumble roller
Calf smash on little battlestar
Hamstring smash little battlestar
Hip opener on box
Band ankle mobility
Bulgarian split squats 4 X 15 burn baby burn
Single leg deads 4 X 8
Hanging knee raises 3 X 12
Single leg hip thrusts 4 X 6
Barbell rolling on adductors
Voodoo band above knees knee mob
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Tuesday
Flat db press 4 X 12
Hammer strength incline 4 X 12
Cable crossovers 4 X 15
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Incredible pump fueled by big dinner last night at the walrus and carpenter in Fairfield...best meal I ever had in my life.
Push downs 5 X 15(15 sec rest in between sets)
Db hammers superset db curls 5 X 10 ss 5 X 10
Close grip bench 4 X 15
1 arm cable curls superset spinx push-ups 4 X 12 ss 4 X 15
Hanging knee raises 4 X 12
Hey Gene! What did you have at Walrus and Carpenter? Check out Tru North if you havent already its just down the street from walrus
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Hey Gene! What did you have at Walrus and Carpenter? Check out Tru North if you havent already its just down the street from walrus
i had the brisket sandwich kale Caesar salad and banana creme pie!
Will check your place out!!
T spine rumble roller
Calf smash little battlestar
Band ankle mobility
Band hamstring stomps 4 X 15
Good mornings 6 X 6
Barbell hip thrusts 5 X 15
Seated calf 4 X 15
Lying leg curl machine-2 legs up, 1 leg down-5 X 12, 1 X 15
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Low trap raises
Neutral pull downs
Standing rope pullovers
1 arm dumbbell rows
Dying bug
T spine pvc pipe
Calf mob
Adductor mob
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Thursday night
Back part 2
This felt amazing
I wasn't happy with this am so I redid it after work
Done in 30 mins
Seated rows 4 X 10, 5th set was stack hold stretch for 20 secs, then moderate weight for 10
Hammer strength iso row 4 X 10
Standing rope pullovers 4 X 15
Standing 2 arm cable rows 5 X 8
Pallof press
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Thursday night
Back part 2
This felt amazing
I wasn't happy with this am so I redid it after work
Done in 30 mins
Seated rows 4 X 10, 5th set was stack hold stretch for 20 secs, then moderate weight for 10
Hammer strength iso row 4 X 10
Standing rope pullovers 4 X 15
Standing 2 arm cable rows 5 X 8
Pallof press
where did you do this workout?
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where did you do this workout?
greenwich-I wanted to go to Fairfield but traffic looked horrible as usual
Friday 6 am
T spine rumble roller
Tricep smash little battlestar
Band push downs X 30
Rope push downs 5 X 15
Db hammer ss db curl 5 X 10 ss 5 X 10
Close grip bench lockouts 5 X 10
Machine tri ext 4 X 12
Machine preacher curl 4 X 12
Hanging knee raises
Barbell roll on adductor
Double barbell adductor stretch
Super frog band plate mob
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Sat 830 am
T spine rumble roller
Neck work
Face pulls 6 X 15
Land mine press 5 X 12
Cable side raises 4 X 10
Hanging knee raises 4 X 10
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Sunday 10 am
T spine and lats rumble roller
Hammer strength Lat pull downs 5 X 12
Standing rope pullovers 5 X 15
T bar rows 5 X 8
1 arm db rows 5 X 15
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T spine on pvc pipe
Calf smash little battlestar
Foot smash little battlestar
Hip opener
Bulgarian split squats 5 X 15-quads were so pumped after this I couldn't walk-they were quivering
Lying leg curl machine-2 up, 1 leg down 5 X 12, 6th set both legs for 15
Side lying clam 30 per hip
Glute hypers 4 X 10
Hamstring stretches pnf
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Tuesday 7 am
T spine pvc pipe
Tricep smash on barbell
Lat release on rumble roller
Bench knee ups 3 X 20
Reverse pec deck single arm 5 X 15
Flat dumbbell press 5 X 10
Hammer strength incline press single arm 5 X 12
Pec deck 4 X 15
Face pulls 4 X 20
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Wednesday 530 am
Neutral grip pull downs 4 X 12
1 arm low cable rows 4 X 12
Seated cable rows underhand grip 4 X 12, 5th set was holding stack for 10 secs in stretched, then moderate weight for 12
Stiff arm push downs superset standing high rows with same bar 5 X 15 ss 5 X 15
Plate rows 4 X 12
Hallow rocks
Leg lowering
Hamstring mob and soft tissue
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Thursday 630 am
T spine rumble roller
Lax ball under foot
Calf smash on little battlestar
Cable pullthroughs 5 X 12
Band hamstring stomps 3 X 10
Romanian deads 5 X 8
Barbell hip thrusts 5 X 15
Hip stretch on box
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Friday 530 am
Tricep smash on steel railing
Lax ball on arm against wall
Rope push downs 4 X 12, 1 X 10/8
Rope hammer curls 4 X 12, 1 X 20 sec squeeze, then 12 reps
Machine tri extensions 4 X 15
Machine curl 4 X 12, last set was 12 reps then 20 pulses at contracted position
Rkc plank 3 sets
Forearm soft tissue
Calf smashing
Adductor rolling with barbell
Neck work
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Sat 830 am
T spine on rumble roller
Neck work
Tricep smashing little battlestar
Face pulls 5 X 15
Band pullaparts
Standing db press 5 X 8-10
Strict db laterals 5 X 12
Overhead plate raises from top on bench 3 X 12 15 20
Band pullaparts
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Sunday 630 am
Tried stimaholic pre workout for the first time-Apple pie flavor-tasted pretty good-like a refreshing light Apple pie-never had a flavor like this before
Amazing powerful stuff-kicked in fast, no crash, brought out vascularity, great focus, strong energy
T spine on large battlestar
Hammer strength row machine 5 X 15-8
Dead stop db rows 5 X 8
Standing underhand cable rows 5 X 10
Stiff arm lat pushdowns 5 X 15
Wide stance palof presses
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T spine on rumble roller
Calf smash little battlestar
Lax ball under foot
Hamstring band stomps 3 X 12
Seated calf superset Romanian deads(toes on 5lb plate)-6 X 15 ss 6 X 15
Cybex leg press 6 X 40
Lying leg curl machine-2 legs up, single leg down) 5 X 16
Ball hamstring curls 4 X 10
Straight leg side lying hip abduction 30 per side
Hip stretch on box
Ham smash little battlestar
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Calf smash little battlestar
Ham smash little battlestar
Interesting device, I assume it's more convenient than hitting those areas with a foam roller?
(http://www.roguefitness.com/media/catalog/product/cache/1/image/9df78eab33525d08d6e5fb8d27136e95/b/a/battlestar-web7.jpg)
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Interesting device, I assume it's more convenient than hitting those areas with a foam roller?
(http://www.roguefitness.com/media/catalog/product/cache/1/image/9df78eab33525d08d6e5fb8d27136e95/b/a/battlestar-web7.jpg)
thats them
I've got both and love them
They allow u to get deep in the muscle and really smash and dig the tight areas
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Tuesday 630 am
T spine rumble roller
Little battlestar low back and triceps
Db hammer curls 5 X 12
Db spider curls prone on incline bench 5 X 15
Close grip lockouts 5 X 8-6
Machine tri ext 4 X 15
Cable single arm curls superset band pushdowns 4 X 12 ss
4 part wall curl 100 rep
Body weight tri ext on bench 3 X 6
-
T spine rumble roller
Calf smash little battlestar
Croquet ball under foot
Supine straight leg plank holds 3 sets
Side lying clams 2 X 40
Kneeling calf burners 3 sets
Top toe farmers walk calf walks 3 sets
Walking kettlebell deadlifts 8 sets
Wide stance low sled pushes
Natural glute ham raises 4 sets
-
T spine double lax ball 45lb plate on chest
Tri smash little battlestar
Pvc shoulder mob
Db strict laterals 7 X 15
Db 1 arm press 6 X 10
Single arm shrugs 4 X 20, 2 X 20(both arms)
Face pulls 5 X 20
Overhead plate raise from preacher bench pad 2 X 25
Band lateral opener
Band internal rotation
-
Friday
630 am
T spine rumble roller
Tricep smash little battlestar
U bar pulldowns 5 X 10
Deadstop db rows 4 X 10
Seated calf 4 X 20
Seated rows 5 X 12
Rack deads 5 X 8-5
Standing cable rows underhand 4 X 20
-
Sat 10 am
T spine rumble roller
Ballistic t spine rotation
Lax ball on arm and shoulder against wall
Wall slides 3 X 15
Incline db press 3 X 10, single arm incline 3 X 10
Flat db press 5 X 10 superset band pullaparts
Db shrugs 4 X 15
Machine fly 4 X 15
Ab wheel roll outs 3 X 12
Band shoulder dislocations
-
Sunday 10 am
Db curl ss db hammer 5 X 6 ss 5 X 6
Band pushdowns 4 X 15
Supine L extensions 3 X 15
Cgbp 4 X 10
Machine preacher curls 3 X 20
-
LOT OF STRETCHING/FOAM ROLLING/WARMUPS,YOU HAVE INJURIES OR ALL PRE-EMPTIVE STUFF TO NOT GET INJURED.
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LOT OF STRETCHING/FOAM ROLLING/WARMUPS,YOU HAVE INJURIES OR ALL PRE-EMPTIVE STUFF TO NOT GET INJURED.
pre emptive and I find it fun and move better after. I have no aches or pains
T spine rumble roller
Calf smash little battlestar
Lax ball under foot
Tip toe farmers walk calf walk
Bulgarian split squats 4 X 10, 1 X 30
Lying leg curl machine 4 X 12(2 up, 1 leg down)
Stability ball leg curls 3 X 8
Explosive single leg bridges 3 X 8
Hip stretch on box
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(https://encrypted-tbn3.gstatic.com/images?q=tbn:ANd9GcTA127ss00IUkl_chjb-B_GuQSR-5_HXy8cnllPScCswFbvoNLS_Q)
(https://scontent.cdninstagram.com/t51.2885-15/s320x320/e35/11849424_759697710828670_767587816_n.jpg?ig_cache_key=MTE5MDY5NzU5OTEwNzM1MTcwNg%3D%3D.2)
Saw someone on Instagram that said these were really good.
Soft texture and good taste. Not sure what the macros are, but I'd like to try one.
I think GNC carries them
Have you tried them?
EDIT: Found the Macros:
Nutrition Facts
Serving Size 1 bar
Servings Per Container 12
Amount Per Serving
% DV
Calories 180.00
Calories from Fat 45.00
Total Fat 5.00 g 8%
Saturated Fat 2.00 g 10%
Trans Fat 0.00 g
Polyunsaturated Fat 1.00 g 5%
Monounsaturated Fat 2.00 g 10%
Cholesterol 10.00 mg 3%
Dietary Fiber 15.00 g 60%
Sugar Alcohol 5.00 g
Sodium 250.00 mg 10%
Potassium 50.00 mg 1%
Total Carb. 24.00 g 8%
Sugars 2.00 g
Protein 20.00 g 40%
** Daily Value (DV) not established
† Percent Daily Values are based on a 2000 calorie diet.
Your daily values may be higher or lower depending on
your calorie needs:
-
I've tried his cookie dough one
Very very soft and chewy tasted pretty good
Those look good
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great thread both guys input on food/supps ,,I will try some of your suggestions gene/yam
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great thread both guys input on food/supps ,,I will try some of your suggestions gene/yam
Both deserve a loyal sponsor
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Thanks dp and nf
Wed 630 am
Rumble roller t spine
Seated rows 6 X 10
Pulldowns 5 X 10
Hammer strength rows 4 X 10
T bar rows 4 X 10
Cable lawnmower shrugs 5 X 20
Standing underhand cable rows 5 X 15
Stiff arm lat pushdowns 5 X 15
Hallow rocks
Band shoulder mob
-
T spine rumble roller
Glute on supernova ball
Lax ball under foot
Side lying clam 2 X 30
Straight leg cable hip extension 3 X 20
Cable pullthroughs 5 X 12
Walking deadlifts
Stir the pot
-
Both deserve a loyal sponsor
I do have a loyal sponsor. :D
-
Went to an incredible chiro today
Friday 6am
T spine rumble roller
Tricep smash little star
Db curls ss db hammer 5 X 10 ss 5 X 10
Single arm neutral pushdowns 5 X 15
Seated barbell curls 5 X 12
Overhead db ext 5 X 12
Db bicep rows 3 X 20
-
I do have a loyal sponsor. :D
Does he likes schmoe-squats? :D
-
Saturday 8 am
T spine double lax ball 45 lb plate on chest
Standing db press
Hammer strength incline press
Chest flies
Cable laterals
Face pulls
-
Sunday 7 am
Seated cable rows 5 X 12
1 arm dumbbell rows 4 X 12
T bar rows 4 X 12
Lat pulldowns 5 X 12
Sternum chins
Ab wheel
--------
Monday 6 am
T spine double lax 45lb plate on chest
Glute roll on supernova
Lax ball under foot
Hip slingshot monster walks
Supine plank leg lifts
Tip toe calf farmers walks
Straight leg cable hip extensions 5 X 20
Cable pullthroughs 5 X 15
Single leg hamstring bridge weighted 4 X 10
Side plank hip drops
-
Tuesday 630 am
Calf ankle foot smash
T spine rumble roller
Side lying clam 2 X 40
Bulgarian split squat dumbbell on trailing leg side 5 X 12
Lying leg curls (2 legs up 1 leg down) 5 X 12
Natural ghr 5 sets
-
Wed 630 am
T spine double lax 45 lb
Tri smash on barbell
Band lateral opener
Single arm overhead db press
Flat db press
Dumbbell side raise
Overhead plate raise
Cable flies
Palof press
Band pull a parts
Camel cat
Neck bridging
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Thursday 630 am
T spine rumble roller
Ballistic t spine rotation
Stiff arm pushdowns
Seated rows
Lat pulldowns
Dead stop db rows
Plate rows
Wall slides
-
Friday
630 am
T spine rumble roller
Db hammers
Db curls
Close grip lock outs
Machine tri extensions
Machine curls
-
Sat 1030 am
Band pullaparts
T spine double lax 45lb on chest
Lumbar locked t spine rotation
Lax ball on shoulder on wall
Single arm dumbbell press
Strict straight arm side raise
Floor db press single arm supersetted band dislocations
Incline db press
Cable flies
Side planks
-
Monday 530 am
T spine rumble roller
Lumbar locked t spine rotation
Reverse pec deck
Seated rows
Dead stop 1 arm db rows
Lat pulldowns
Standing rope pullover
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Tuesday
6 am
T spine rumble roller
Glute rolling on supernova
Side lying clams 2 X 30
Cable glute kickbacks straight leg 3 X 15
Leg press 3 X 60
Natural glute ham raise 5 sets
Wednesday 630 am
T spine double lax 45lb on chest
Hammer curls
Single arm pushdowns
Cable single arm curls
Decline skull crushers
Trx bicep curls
Band pushdowns
-
Decline skull crushers
This is a great one, esp with DBs. It gets me a burn within 2-3 sets. In most cases I perform them with dead stops.
-
I also enjoy lat extensions on a decline.
-
T spine on Gemini 45lb on chest
Hip opener
Glute rolling on supernova
Leg swings
Hip circle monster walks and glute activation
Side clam
Adductor open glute bridges 2 X 30
Tip toe farmers walk superset ascending reps calf raises on stairs
Straight leg cable hip extension 3 X 20
Goblet squats 3 X 8
Bulgarian split squats 3 X 10
Ball ham curls 5 X 10
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This is a great one, esp with DBs. It gets me a burn within 2-3 sets. In most cases I perform them with dead stops.
i like dead stop idea-I'll try them next time like that I also enjoy lat extensions on a decline.
i think it was my first time trying them
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Friday 530 am
Pushdowns 5 X 15
1 arm cable curls 5 X 12
Db skull crushers 4 X 10
Db hammers 4 X 10(25 second hold last two each set-burn baby burn )
Cable drag curls 4 X 15
1 arm standing db press 6 X 10
Dumbbell strict laterals 5 X 15
Reverse pec deck superset band pullaparts 6 X 20 ss 6 X 20
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Sat
Felt like crap today
Gonna do a heavy back workout at powerhouse new haven early tomorrow am hopefully
Bought some new sups today
The new pre workout possessed from insane labz gummy worm flavor
Rich pianos new n.o. Supplement-looks like its dosed well
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Sunday
6 am
Retro 1990s pulldowns machine 5 X 12
Semi seal rows 5 X 10
1 arm dumbbell rows 5 X 12
Icarian side raise machine 5 X 12
Hammer strength lowish row machine 4 X 10
Vintage 1980s tipped row machine 4 X 15
Meadow rows 4 X 20
Donkey calf machine 5 X 25
Monstrous big red standing calf machine 5 X 15
-
Had a horrible Easter
I either got food poisoning or the stomach flu
I never want to eat chicken salad again or the Cheesecake Factory
Last time I ate was 330 yesterday and it's 930 am right now
Just the thought of food makes me sick to my stomach
Not hungry at all
Felt like death in my workout
Should have skipped today
What's odd is that I had amazing focus during the workout and strength felt amazing
But I laid dead on the floor between sets
7 am
Neck work
T spine rumble roller
Triceps on battlestar
Wall slides 4 X 15
Pvc dislocations
Single arm flat db press superset band pullaparts 4 X 10 ss 4 X 15
Hammer strength incline press 4 X 10
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Sorry to hear Gene, maybe you could try some probiotic supplements?
-
Get well soon.
Interested in how that gummy worm flavor ranks!
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Sorry to hear Gene, maybe you could try some probiotic supplements?
thank you-I did coconut water, probiotics, olive leaf, turmeric hot juice drink
Get well soon.
Interested in how that gummy worm flavor ranks!
thanks-flavor is great-just like a gummy worm, very good pre workout-one of the best I tried-possessed insane labz
Tuesday 630 am
Workout felt amazing
I was worried I would not have a good workout being I didn't eat yesterday but I felt awesome
T spine rumble roller
Glute on supernova
Hip opener
Ascending stair calves-1st step 1 raise 2nd step 2 raises etc etc up to 10 steps
Cook hip lift 3 X 5,6,8
RDL 4 X 15
Landline reverse lunges 4 X 10
Dr Ortega DPT glute burners
Cable straight leg ham glute extensions 3 X 20
Natural glute ham raises 3 sets
Hip stretch
Band hamstring stretch
Stir the pot
Ball ham curl balance holds
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thanks-flavor is great-just like a gummy worm, very good pre workout-one of the best I tried-possessed insane labz
I think my current sponsorship (fiancé) is going to expire. (She is leaving that weekend job.)
That means I will have to purchase supplements again. I will give it a try. I think there is a nutrition shop in my town that sells Insane Labz.
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Gene were you at whole foods in ffld yesterday around 12:30-1?
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Gene were you at whole foods in ffld yesterday around 12:30-1?
yes
Was that you I saw at the buffet?
U looked familiar
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yes
Was that you I saw at the buffet?
U looked familiar
no but I thought I saw you in line. I was in a hurry or I would've stop and said hi
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no but I thought I saw you in line. I was in a hurry or I would've stop and said hi
ah I think I saw u
Did u have shorts on?
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ah I think I saw u
Did u have shorts on?
Nope lol I guess I look like a lot of people ;D
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Nope lol I guess I look like a lot of people ;D
well I was there somewhere lol u did see me
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Wed 6 am
T spine on barbell
Lats smash on barbell
Stiff arm lat pushdowns 6 X 15
1 arm db rows 5 X 12
Standing underhand cable rows 4 X 12
Farmers walks
Neck bridging
Lat stretches
Thursday
530 am
Low trap raise in deep squat 3 X 6-6 sec hold each rep
Serratus wall slides
1 arm standing db press 4 X 15
Cable laterals 6 X 12
Reverse pec deck 4 X 15
Band pullaparts 5 X 20
Hallow rocks
T spine on Gemini 45lbs on chest
Supernova on chest blue angel
Band chest opener
Band lateral opener
Barbell int rotation mob
Forearm soft tissue and voodoo bands
Cab
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Friday
T spine rumble roll
Lumbar locked t spine rotation
Hip opener
Leg swings
Ascending rep calves on stairwell up to 10 steps-nice and slow
Bulgarian split squats
Cable pullthroughs
Band hamstring stomps
-
Rumble roller t spine
Lumbar locked t spine rotation
1 arm db rows
T bar rows
Seated cable rows
Pulldowns neutral grip
Stiff arm pushdowns
Low trap raises
-
Great workout
Arms were quivering during and after
T spine on rumble roller
Wall slides 3 X 20
Lunatic bar pushdowns superset lunatic bar sprinter extensions 5 X 12 ss 5 X 12
Db hammers superset db curls 5 X 10 ss 5 X 10
Cable drag curl 4 X 15
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Monday 630 am
Great workout
Triceps really feel alive today
T spine on Gemini 45lbs on chest
Pvc shoulder mobility
Serratus wall slides
Low incline single arm press
Single arm db floor press
Lee Boyce chest flies
Voodoo wrap shoulder barbell internal rotation smash
Supernova on chest blue angel
Band chest stretch free fall
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Tuesday 630 am
T spine on Gemini 45lbs on chest
Glute roll on supernova
Hip opener
Stair calves 1step- 1 raise 2step -2 raise etc
Romanian deads 4 X 10
Bulgarian split squats 4 X 10
Ball ham curls 5 X 8
Wednesday 630 am
T spine rumble roller
Wall slides 3 X 15
1 arm dumbbell rows 5 X 12
Seated calf 4 X 15
T bar rows 4 X 12
Hammer chins with foam roller between legs 4 sets of 6
Hallow rocks
Side planks
Voodoo band on shoulder-pvc dislocations, barbell internal rotation smash
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Thursday 6 am
T spine on rumble roller
Tricep smash on little battlestar
Serratus wall slide 3 X 8
Single arm standing db press 5 X 15
Db laterals 5 X 12
Cable laterals 5 X 15
Single arm face pulls 5 X 15
Hallow rocks
Side plank with hip abduction
Voodoo band on shoulder pvc dislocations and barbell internal rotation smash
Supernova on chest and post delt
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Friday 7 am
T spine rumble roller
Lumbar locked t spine rotations
Wall slides 3 X 25
Tbar rows 5 X 12
1 arm db rows 4 X 10
Neutral pulldowns 5 X 12
Standing underhand cable rows 5 X 12
Supernova on chest
Saturday 10 am
T spine on Gemini 45lbs on chest
Triceps on battlestar
Pushdowns superset overhead cable extensions 5 X 15 ss 5 X 15
Db hammers superset db curls 5 X 8 ss 5 X 8
Mike O Hearn tricep L extensions 4 X 12
Hammer chins-bunch of sets and reps and holds and slow negatives
Spinx push-ups for triceps 5 X 12
Hallow rocks
Frozen v sits
Supernova on chest
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Sunday 730 am
Flat db press single arm 4 X 10, 1 X 20
Incline mts press 4 X 12-I really like how the mts machine feels
Lee Boyce cable flies 4 X 15
Batwing rhomboid rows 5 X 5 (5 second squeeze hold each rep)
-
Neutral pulldowns 4 X 12
Standing underhand cable rows 4 X 12
Chest supported db rows 5 X 12
Cable j pulls 5 X 15
Single arm face pulls 4 X 15
Bent over kettlebell rows 5 X 12
Wall slides 2 X 20
Supernova on chest and post capsule
Band super front rack mob
-
T spine rumble roller
Glutes on supernova
Hip opener
RDL 5 X 10
Pistol squats 3 X 6 8 15
Cable ham glute extensions 4 X 15
Side planks
Straight leg glute bridging single leg
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Wed 630 am
T spine rumble roller
Triceps smash on barbell
Pvc dislocations
Dumbbell scaption raise 3 X 12
Wall slides 3 X 15
Single arm db press 5 X 10
Cable lateral raises 5 X 10
Single arm face pulls 4 X 12
Voodoo band on shoulder barbell internal rotation smash
-
Thursday 630 am
T spine on Gemini 45lb on chest
Lumbar locked t spine rotation
Pvc dislocations
Neutral pulldowns 5 X 12
1 arm db rows 5 X 8
Tbar rows 5 X 10
Standing cable rows 5 X 15
---------
Friday 530 am
Really happy with today-amazing pump
Tricep smash on steel piping
Machine tri extensions 5 X 15
Db hammer superset db curls 4 X 10 ss 4 X 10...5th set was 20 hammer superset 15 curls
Double handle neutral pushdowns 5 X 12
Machine curls 5 X 12-15
Overhead rope extensions 5 X 15
Guilitine cable curls 5 X 15
Forearm bench squeezes 4 X 30 secs
Heavy seated db holds 4 X 20 secs
Forearm bench squeezes wide grip 4 X 30 secs
Dying bug
Wall slides
Chest smash stretch with med ball
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I love the creativity of your workout plans, though I see so many exercise names that I need to Google for a better understanding ;)
Keep up the good work!
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I love the creativity of your workout plans, though I see so many exercise names that I need to Google for a better understanding ;)
Keep up the good work!
thx
It was my first time trying the bench squeezes-they were amazing-my forearms pumped up so much-I can see it really improving grip strength
The guiltine curls were awesome too-they felt incredible
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Sat 1030 am
Amazing workout today
The bench squeezes have already improved my grip
Rumble roller t spine
Lax ball post capsule mob
Single arm face pulls
Neutral pulldowns
Dumbbell rows
Seated cable row
Side planks
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Sunday 11 am
Rumble roller t spine
Glute rolling on supernova
Lax ball under foot
Hip opener
Lying leg curl machine 6 sets-lots of single leg slow negatives, Iso holds, Vince Gironda style reps,and slow controlled reps
RDL -slow controlled, hard hip glute drive, pausing at bottom of each-5 sets or so, felt out of this world
Cable pullthroughs 5 sets very slow and then explosive glute squeeze
Hanging knee raises 4 sets no low back nonsense
Was in a trance during these
-
Monday 630 am
T spine rumble roller
Tricep smash on barbell
Wall slides 3 X 25
Low incline single dumbbell press 5 X 10
Seated cable press 5 X 12
Hammer strength incline press 5 X 15
Cable flies 4 X 15
Hanging knee raises 4 sets
-
Monday 630 am
T spine rumble roller
Tricep smash on barbell
Wall slides 3 X 25
Low incline single dumbbell press 5 X 10
Seated cable press 5 X 12
Hammer strength incline press 5 X 15
Cable flies 4 X 15
Hanging knee raises 4 sets
Hanging knee raises i like too.. from a Bar?
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Hanging knee raises i like too.. from a Bar?
yeah
I like them better than the elbow supported version
-
yeah
I like them better than the elbow supported version
A great forgotten exercise, yes definitely harder as long as there is no swinging.
-
Shoulder stretches
T spine mobility
Neutral pulldowns
Single arm low cable rows
Seated cable rows
1 arm dumbbell rows
J pulls
Chest mob supernova
Rumble roller t spine
Lat mob
-
Wed 630 am
T spine rumble roller
Supernova on glutes
Lax ball bottom foot
Hamstring smash battlestar
Hip opener
Hip IR mob
Ascending rep calves on stairs 1st step 1 raise 2nd step 2 raises etc etc
Lying leg curl machine
Cable pullthroughs-raised the cable about 2 slots-what a difference-the stretch on the hams glutes was amazing
Bulgarian split squats dumbbell on trailing leg side - last set was Isi hold at bottom
Hanging knee raises
Single leg ham curls on ball
Stir the pot
-
Wed 530 am
Tricep lax ball on wall
Db hammers 4 X 15
Double handle pushdowns 4 X 20
Cable guiltine curls 5 X 20
Machine tri extensions 4 X 15
Machine curls 4 X 15
Mike o Hearn tricep extensions 4 X 10
Hanging knee raises
Rkc plank
Bench squeezes
Dumbbell end holds
Supernova on chest
Neck work
Band lat tri opener
-
Friday 530 am
Tricep smash on steel pipe
Shoulder ir mob
Plate circles
Scaption raise
Cable side raises
Single arm db shoulder press
Machine rear delts
Smith machine stretch rows
Batwings
Low trap raises prone on bench
Lax ball on post capsule
Sat 1030 am
Low back on little battlestar
Tricep smash on little battlestar
T spine on Gemini 45lbs on chest
Single arm face pulls
Seated cable rows
Hammer strength rows
U bar pulldowns
Band pullaparts
-
Felt amazing this morning
Monday 630 am
Low back on little battlestar
Triceps on little battlestar
T spine on rumble roller
Pvc dislocations and circles
Flat single arm press superset band dislocations
5 X 10 ss 5 X 10
Incline single arm press superset wall slides 5 X 10 ss 5 X 15
Walking band pullaparts iso holds
Reverse crunches
Side planks
Supernova on chest mob
Barbell roll on biceps
-
Felt incredible this morning
Low back on little battlestar
T spine rumble roller
Glutes on supernova
Lax ball under foot
Hamstring insertion little battlestar
Ascending reps calf raises on steps
Lateral monster walks-very very long distance glutes were on fire body was shaking
Bulgarian split squats dumbbell trailing leg side 5 X 5
Seated calf 5 X 15
Seated hamstring curl using a heavy band as resistance hooked up in front 5 sets
Hip stretch on box
-
Wed 630 am
Decent workout
Low back little battlestar
Rumble roller neck and t spine
Pvc shoulder circles and dislocations
Wall slides 3 X 20
Roc-it 1 arm row machine 4 X 12
Underhand seated cable rows 4 X 10
1 arm low cable rows 5 X 12
Batwing rows and holds 5 sets
Dying bug with wall push 4 sets
Hamstring mobility
Wrist stretches
-
Thursday 630
Low back little battlestar
Triceps little battlestar
T spine rumble roller
Side lying t spine
Barbell curls
Hammer curls
Pushdowns
Overhead extensions
Machine curls
-
Friday 6 am
Low back little battlestar
T spine and neck on rumble roller
Lax ball under foot
Glute on supernova
Hip openers
Kettlebell tip toe calves farmers walks
Side lying clam 50 per hip
Kettlebell RDL
Bulgarian split squats dumbbell on trailing leg side 5 X 5
Hamstring curls on ball 5 X 8
Hallow rocks
Saturday 1030 am
Low back on little battlestar
T spine on Gemini with 45lb on chest
Lax ball on arm against wall
Seated cable rows 5 X 10 6th set was a bunch of Iso holds
Hammer strength single arm row machine 5 X 12
Savickas press 6 X 8
Cable external rotation side raise 5 X 12
Underhand pulldowns Iso holds each rep 6 X 8
Reverse pec deck 4 X 15
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Diet has been diff this week
I've been skipping my first meal which used to be at 11 am-I'll have an apple or banana at 3, a protein cookie at 430 then dinner at 6. I got sick of eating lunch/breakfast and it's been nice to stop spending money on food at lunch
I usually will take just my pre workout and rich pianos pump powder pre workout, but today I added 1 scoop karbolic to my pre workout and the piano powder-holy crap! The pump was nuts and I swear it made the pre workout hit me harder and faster-will do arms tomorrow and I'm gonna do the karbolic again.
Sunday 1130 am
Low back and triceps on little battlestar
T spine on Gemini 45lb plate on chest
Hammer strength incline press 5 X 10
Single arm dumbbell floor press 5 X 10
Cable flies 4 X 15
Diagonal kettlebell low trap press 3 X 15
-
Diet has been diff this week
I've been skipping my first meal which used to be at 11 am-I'll have an apple or banana at 3, a protein cookie at 430 then dinner at 6. I got sick of eating lunch/breakfast and it's been nice to stop spending money on food at lunch
I usually will take just my pre workout and rich pianos pump powder pre workout, but today I added 1 scoop karbolic to my pre workout and the piano powder-holy crap! The pump was nuts and I swear it made the pre workout hit me harder and faster-will do arms tomorrow and I'm gonna do the karbolic again.
Interesting. I may mess around with fasting after my cruise in 2 weeks.
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Interesting. I may mess around with fasting after my cruise in 2 weeks.
i don't think fasting is miracle stuff-but it makes my life easier and makes calorie control easy
To be honest just having dinner at night is good enough for me
I get a bit hungry by 3ish and I'll have an apple and banana -fiber in the apple
Then a Larry Lenny cookie-more fiber and very tasty
Then big dinner
-
T spine on rumble roller
Db hammers superset db curls 8 X 12 ss 8 X 12
Overhead rope ext superset single arm rope pushdowns superset rope hammer 8 X 15 ss 8 X 15 ss 8 X 15
Machine tri ext 5 X 15
Barbell curls 5 X 12
Dumbbell grip holds
-
6-6:30 am :o I see you're really a morning person. I even hate it to workout in the afternoon.
I envy morning people.
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6-6:30 am :o I see you're really a morning person. I even hate it to workout in the afternoon.
I envy morning people.
i love waking up to workout
-
i love waking up to workout
Me too, after 4-5 solid meals
-
Been doing just 1 meal a day at 6-and lately it's been vegetarian-I kinda lost my desire to eat meat-I feel better too
I'll have a banana and protein cookie at 4pm-and sometimes I'll do karbolic pre workout
Tuesday 530 am
Lax ball under foot
T spine on wall
Hip opener
Side lying clam 50 per hip
Cable pullthroughs 4 X 12
Single leg hamstring bridges 4 X 15
Bulgarian split squats dumbbell trailing leg side 5 X 8
Lying leg curls single leg down, 2 legs up 4 X 12
Hip stretch
Dying bug
Hallow rocks
Wednesday 630 am
Low back little battlestar
T spine rumble roller
Reverse pec deck superset band shoulder dislocations 2 X 30 ss 2 X 30
T bar rows 5 X 10
Seated rows 5 X 10 some iso hold jazz tossed in
Lat pulldowns u bar neutral grip 5 X 10 iso hold jazz tossed in
Band pullaparts iso hold walks
Hallow rocks
-
Thurs 530 am
Lax ball on arm on wall
Smith machine rows
Scaption raise
Cable external rotation side raise
Cable rear delts
Rear delt rows
Savickas press
Dumbbell front raises
Lat pulldowns depression holds
Band no money
Pulldowns abs
1 arm suitcase carries
Chest forearm shoulder IR mobility stretches
-
Fri 530 am
Lax ball on arm on wall
Machine preacher curls 5 X 12
Pushdowns 5 X 15
Rope hammers 4 X 15
Machine curls 4 X 20
Reverse curls 5 X 20
Hammer curls 4 X 12
Dumbbell overhead extension 4 X 20
Bench squeezes 4 X 40 secs
Dumbbell grip holds
Wall slides 3 X 15
Dying bug with wall push 4 sets
Forearm stretches
T spine on Gemini 45lb on chest
Pvc shoulder jazz
Saturday 9 am
Low back little battlestar
T spine rumble roller
Glutes on supernova
Lax ball under foot
Hip opener
Hip slingshot lateral walks
Cook hip lift 3 X 12
Cable pullthroughs 4 X 12
Single leg leg press 3 X 25
Single leg weighted hamstring extension bridges 4 X 12
Hallow rocks
Frozen v sits
Core rolling and core seal rocking
-
Monday 630 am
Tricep little battlestar
Rumble roller t spine
Single arm db flat press superset band dislocations 5 X 10 ss 5 X 10
Hammer strength incline press superset band pullaparts 5 X 10 ss 5 X 10
Angled kettlebell low trap press 2 X 12
Core rocking and hallow rocks
-
Ribs mobilization with lax ball
Tuesday 530 am
Seated row neutral grip 5 X 12, 6th set was heavy weight held in stretch for 20 secs followed by 12 reps at moderate weight
T bar rows 5 X 10
Crazy pulldown machine 4 X 12, 5th set was pausing every rep for 4 secs for 8 reps
Band pullaparts X 50
Band shoulder mob with voodoo band
Supernova on chest
T spine rumble roller
-
Lax ball on arm on wall
Pushdowns superset reverse cable curls
5 X 20 ss 5x 20
Rope hammers superset cable cross body single pushdowns 5 X 15 ss 5 X 20
Db curls superset db hammers 5 X 12 ss 5 X 12
Overhead rope extensions superset machine dips 5 X 15 ss 5 X 20
Band pullaparts X 30
Core rocking and hallow rocks
Rumble roller t spine
Hamstring smash on supernova
-
Thursday 6 am
Low back little battlestar
T spine rumble roller
Croquet ball under foot
Hip opener on wall
Ankle mobility band
Slingshot lateral walks
Side lying clam X 50 per hip
Cable pullthroughs 5 X 12
Smith machine lunges superset close stance smith squats 4 X 15 ss 4 X 15
Hanging knee raises 4 X 12
TRX ham curls 4 X 10
-
Friday 530
Lax ball on wall on arm and shoulder
Reverse pec deck 3 X 30
Diagonal reverse cable flies 3 X 15
Mts incline press machine 4 X 12, 1 X 20
Cable external rotation raises 7 X 10
Single arm face pulls 4 X 15
Single arm db press standing superset band dislocations 6 X 8 ss 6 X 10
Buffalo bar bench press very slow and paused superset band pullaparts and pullaparts holds 5 X 6 ss 5 X
Ankle mobility with bands
Kettlebell transfers single leg
-
Monday 6 am
T spine rumble roller
Croquet ball under foot
Banded ankle mobility
Single leg kettlebell swap
Plate squats 3 X 12
Smith machine lunges 4 X 20 per leg
Hanging knee raises 4 X 12
Band hamstring stomps 3 X 25
Single leg weighted hamstring bridges 4 X 10 per leg
Tuesday
6 am
Rumble roller t spine
Single leg kettlebell swaps
Reverse pec deck superset band dislocations 4 X 20 ss 4 X 20
Pulldowns superset seated rows 6 X 10 ss 6 X 10
Kneeling 1 arm pulldowns 4 X 12
T bar rows 5 X 12
Smith machine rows 4 X 12
Core rocking
Hallow rocks
Frozen v sits
-
Been doing just 1 meal a day at 6-and lately it's been vegetarian-I kinda lost my desire to eat meat-I feel better too
I'll have a banana and protein cookie at 4pm-and sometimes I'll do karbolic pre workout
What are you eating for your main meal?
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What are you eating for your main meal?
last night I had a big bowl of rice and beans and advocadoe
What I've been doing is eating more on weekends and then very light throughout week
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last night I had a big bowl of rice and beans and advocadoe
What I've been doing is eating more on weekends and then very light throughout week
Interesting. Any idea what kind of calories you eat during the week?
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Interesting. Any idea what kind of calories you eat during the week?
probably close to 1000
It's just due to me not getting hungry and I'm so sick of spending money and having to think about what to have
I just don't give a crap about protein macros anymore
Past few weeks I hardly eat any protein, I've had chicken once a week, and I haven't lost anything-energy is fine strength is fine
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Wed 6 am
T spine on Gemini 45lbs on chest
Lax ball under foot
Supernova on glutes
Hip opener
Ankle mobility with band
Cook hip lift 3 X 10
Cable pullthroughs 8 X 12
Sweeping Romanian deadlifts 8 X 10
Hanging knee raises 4 X 12
Barbell rollouts
-----
Thursday 6 am
T spine on rumble roller
Triceps on little battle star
Reverse pec deck superset band dislocations 4 X 20 ss 4 X 20
Hammer strength incline press single arm 5 X 8
Band pullaparts iso hold walks
Buffalo bar bench press 5 X 6
Side plank hip drops
Hallow rocking
-
Friday 530 am
T spine rumble roller
Rope pushdowns 5 X 15
Overhead rope extensions 5 X 20
Cable hammers 5 X 12
Db curls kneeling on bench 8 X 12 last set drop set
Db hammers 5 X 15
Machine tri extensions 5 X 15
Machine curl superset cable reverse curls 5 X 10 ss 5 X 15
-
Sat 10 am
T spine on rumble roller
Band pullaparts superset seated cable rows-6 X 10 ss 6 X 10...Last set of rows was holding the whole stack in the stretched position for 12 secs, then 8 reps with a moderate weight
Neutral pulldowns superset band dislocations 5 X 10 ss 5 X 10
Hammer strength rows 4 X 12, 1 X 20
Band rows standing 4 X 25
-
Monday 530 am
Rumble roller t spine
Kneeling on bench db shoulder press 7 X 12
Reverse pec deck superset band dislocations 4 X 20 ss 4 X 20
Cable external rotation raises superset band pullaparts 5 X 12 ss 5 X 12
Hallow rocks
Forearm mob and lax ball on chest mob
-
Tuesday 6 am
T spine on rumble roller
Hip flexor stretch on box
Hamstring smashing with supernova on box
Ankle mobility
Kettlebell swap single leg
Cook hip lift 3 X 12
Romanian deads 6 X 10
Anti valgus knee plate squats 4 X 10
Bulgarian split squats 4 X 10
Single leg weighted ham bridges 4 X 12
Hanging knee raises 4 X 12
Wed 6 am
T spine rumble roller
Pvc shoulder mobs
Seated cable rows 6 X 12
Neutral lat pulldowns 6 X 12
Tbar rows 6 X 8
Plate pinch rows 2 X 6
Hallow rocks
Band hip extension opener
-
Thursday 6 am
T spine rumble roller
Pvc shoulder mob
Pvc external rotation
Rear delt reverse fly machine superset band dislocations 4 X 10,10,8,8 ss 4 X 10
Neutral incline db press 5 X 8
Neutral single arm floor press 4 X 6
Knuckle push-ups
Band pullaparts
Side planks
Dying bug
-
Friday 6 am
T spine rumble roller
Triceps on little battlestar
Pvc shoulder mobs
Kneeling on bench db hammers superset db curls 6 X 10 ss 6 X 10
Bar pushdowns superset cable reverse curls 6 X 15 ss 6 X 20
Overhead rope extensions superset machine tri extensions 5 X 12 ss 5 X 12
Trx bicep tri set
Side planks
----------
Saturday 7 am
T spine rumble roller
Tricep smash on barbell
Pvc shoulder mobs
Single leg kettlebell swaps
Rear delt machine superset band dislocations 4 X 15 ss 4 X 15
Neutral pulldowns 5 X 10
Seated cable rows 5 X 12
T bar rows 4 X 10
Band speed rows 3 X 20
-
Sunday 7 am
T spine rumble roller
Triceps on little battlestar
Pvc shoulder mobs
Flat db press superset band dislocations 5 X 12 ss 5 X 12
Hammer strength incline press superset band pullaparts 4 X 8 ss 4 X 10
Cable flies 4 X 15
Monday 9 am
T spine rumble roller
Glutes on supernova
Lax ball under foot
Hip opener
Ankle push outs
Single leg kb swaps
Cook hip lift 3 X 12
Glute back extensions 4 X 8
Db Romanian deads 5 X 8
Leg press 3 X 50
Hallow rocks
Ab wheel in push-up position mini pulses
-
Tuesday 6 am
T spine rumble roller
Pvc shoulder mob
Reverse pec deck superset band dislocations 4 X 20 ss 4 X 20
Seated neutral rows 5 X 12
1 arm kneeling lat pulldowns 5 X 10
T bar rows 5 X 12
Band rows 3 X 25
-
Wednesday 630 am
T spine on Gemini 45lb on chest
T spine on rumble roller
Triceps on little battlestar
Pvc shoulder mobs
Scaption Raise 4 X 8
Landmine Press 4 X 8 12 12 15
Band pullaparts X 50
-
Thursday 6 am
T spine rumble roller
Pvc shoulder mobs
Pushdowns 5 X 25
Kneeling on bench db hammers 5 X 15
Kneeling on bench db curls 5 X 15
Cable reverse curls 5 X 20
Machine tri extensions 5 X 10
Machine curls 4 X 10
Friday 6 am
T spine rumble roller
Supernova on glutes
Lax ball under foot
Hip opener on box
Cook hip lift 4 X 10(single leg bridge holding lax ball on rib cage with knee-if ball falls out U know you're using low back)prevents lumbar extension and improves hip extension and glutes)
Ascending calves on stairs-1st step 1 calf raise, 2nd step 2 calf raises etc etc up to 10 steps
Close stance leg press 4 X 60
Cable pullthroughs 5 X 10
-
Saturday 10 am
T spine rumble roller
Little battlestar on low back
Band pullaparts X 50
Seated cable rope rows 5 X 12
Kneeling 1 arm pulldowns 5 X 10
T bar rows 5 X 10
Standing band rows 3 X 25
-
Sunday 3 pm
T spine rumble roller
Band pullaparts X 100
Band dislocations
Wall Slides
Incline hammer strength 4 X 12
Single arm neutral db floor press 4 X 8
Reverse pec deck rear delt flies 4 X 10
Tricep smash on barbell
Chest stretch
-
Monday 5 am
Reverse barbell lunges front rack 6 X 10
Lying ham curl machine 5 X 15
Cable hamstring glute straight extensions 4 X 12
Supine on floor palof press
-
Tuesday 630am
T spine rumble roller
Triceps on little battlestar
Rack deads superset chins 6 X 8 ss 6 X 8-5
Seated rope cable rows 5 X 12
Meadows rows 5 X 8
Band pullaparts X 50
Ascending steps calf raises
-
Wed 630 am
T spine rumble roller
Kneeling on bench kettlebell constant tension curls superset decline kettlebell skulls 7 X 12-8 ss 7 X 12-8
Db hammers 5 X 12
Tricep pushdowns 7 X 12-15
Cable guillotine curls 5 X 15
Cable reverse curls 4 X 15
Db 100 rep 4 part wall curl
Hallow rocks
Core rocking
Side planks
FroZen v sit
-
Thursday 630 am
T spine rumble roller
Pvc shoulder mobs
Rear delt reverse flies machine superset band dislocations 6 X 20 ss 6 X 20
Land mine press superset dumbbell shoulder circles 6 X 10 ss 6 X 20
Kettlebell laterals superset band pullaparts 5 X 10-8 ss 5 X 15
Hanging knee raises 4 X 8
-
Friday 6 am
T spine rumble roller
Lax ball under foot
Supernova on hamstrings
Hip opener
Single leg kettlebell swaps for ankle stability
Bulgarian split squats kettlebell on trailing leg side 5 X 10, then 2 sets holding bottom position and passing kettlebell behind ankle
Ball hamstring curls and circular ham curls 8 sets
-
Sat 230 pm
T spine rumble roller
Band dislocations
Pulldowns superset band dislocations 6 X 12 ss 6 X 12
Seated cable rope rows superset band pullaparts 5 X 10 ss 5 X 10
Hammer strength iso row machine 4 X 10
Bench forearm squeezes
Upright camel cat
Hanging knee raises 4 X 10
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Monday 6 am
T spine rumble roller
Machine curls 7 X 10
Machine tri extensions 7 X 12
Kneeling on bench constant tension kettlebell curls 4 X 10
Machine dips 4 X 10
Rope hammer curls 4 X 8-10
Supine on floor-lying palof presses
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I like the variation & creativity of your workouts, would def drop you a meet & train PM when I'm in the Connecticut area.
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I like the variation & creativity of your workouts, would def drop you a meet & train PM when I'm in the Connecticut area.
that would be great
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Tuesday 530 am
Internal shoulder rotation mob
Lax ball on arm on wall
Reverse pec deck flies 4 X 20
Mts incline press machine 5 X 5 8 10 12 8
Buffalo bar bench press superset band dislocations 5 X 4 8 10 10 5 ss 5 X 15
Pec deck 4 X 12
Band pullaparts X 50
Hallow rocks core rocking
Barbell rolling on biceps quads and adductors
Barbell IR mob
-
Wednesday 6 am
T spine rumble roller
Supernova on glutes
Hip opener on box
Ascending reps calves on stairs -1st step 1 raise 2nd step 2 raises-up to 12 steps
Side lying clams X 50 per hip
Lying ham curl machine toes pointed 5 X 15
Cable pullthroughs 5 X 12
Land mine reverse lunges 4 X 12
-
Thursday 6am
T spine on rumble roller
Neutral pulldowns 8 X 8
Seated cable rope rows 8 X 8
Meadows rows 8 X 8
Hanging knee raises 4 X 10
Supernova on chest mob
Lax ball on posterior capsule
--------
Friday 630 am
Lax ball on arm on wall
Machine preacher curls 5 X 8
Db hammers 5 X 12
Underhand pushdowns single arm 5 X 15-8
Cross body single arm pushdowns 4 X 15
Kettlebell curls 4 X 10 superset spinx tricep extensions 4 X 10
Machine dips 4 X 15
Side plank
Stir the pot
Band tricep lat shoulder stretch mob
-
Sat 1020 am
Rumble roller t spine
Triceps little battlestar
Land mine press superset band pullaparts 5 X 8 ss 5 X 10
Hanging plates shoulder presses 3 X 12
Loved these, 1st time trying them-take 2 d handle attachments, tie a band to each one,then loop the other end of the band through the center hole of the plates-then do slow standing shoulder presses.
Kettlebell lateral raises 4 X 15 superset band dislocations 4 X 15
Hallow rocks
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Sunday 1030 am
T spine rumble roller
T spine rotation on roller
Pvc shoulder dislocations and circles
Neutral pulldowns 6 X 12
Seated rope cable rows 6 X 8
Hammer strength row machine 5 X 12
Snatch grip rack deads 5 X 12-8
Hammer chins 4 X 4
Low band rows 3 X 20
-
Monday 630 am
T spine rumble roller
Glutes on supernova
Hip opener on wall
Seated calf 5 X 15
Lying leg curl machine 5 X 15-10
Leg press 3 X 70
Leg curl on foam roller 5 X 8
Hip stretch on box
-
Tuesday 630 am
T spine rumble roller
Pvc shoulder circles and dislocations
Triceps on little battlestar
Db curls 5 X 10
Db hammers 5 X 10
Pushdowns 5 X 12
Machine tri ext 5 X 12
Machine curls 5 X 10
-
Wednesday 630 am
T spine on Gemini with plate on chest
T spine on rumble roller
Land mine press 5 X 10
Dangling plates on band shoulder press 4 X 10
Reverse pec deck rear delt flies 5 X 20
Supine on floor palof press 4 sets
Hanging knee raises 3 X 12
Stir the pot 3 sets
Band shoulder external rotation overhead mob
Tricep smash on barbell
Subscap smash on barbell
-
Thursday 630 am
T spine rumble roller
Triceps on little battlestar
Stiff arm pushdowns with rope 5 X 15
Seated row neutral grip 5 X 12
T bar rows 5 X 10
Meadows rows 5 X 10
Band rows 3 X 20
Hallow rocks 5 sets
Frozen v sits 3 sets
Side planks 3 sets
-
Friday 615 am
T spine rumble roller
Glutes on supernova
Hip opener with band
Band ankle mobility
Side lying clams X 50 per hip
Supine glute single leg holds 5 X 6
Single leg kettlebell swaps for balance and ankle
Lying ham curl machine 5 X 20
Single leg calf raises
Reverse kettlebell lunges off deficit 5 X 15
Superset
Ham curls on foam roller 5 X 15
Saturday 11 am
T spine on rumble roller
Triceps little battlestar
Pvc dislocations and circles
Single arm face pulls 4 X 15
Single arm neutral dumbbell floor press 5 X 8
Superset
Band pullaparts 5 X 10
Hammer strength incline press 4 X 12
Cable flies 4 X 20
Planche push-ups
Hanging knee raises
Palof press
Band shoulder and chest mobs
Band wrist mobs
-
I've been using limitless by innova pharm pre workout-had it sitting in my collection unused for about a year-it's incredible. Mellow pleasing smooth taste-makes me sweat, puts me in another dimension-went back to using rich pianos full as fuck as well-amazing pumps-incredible stuff
Was very hungry and kinda tired out when I woke up-ate very low cals yesterday-was hesitant about going to the gym
Had some local honey mid morning, then mixed a scoop karbolyn with 2.5 scoop limitless and 2 scoops full as fuck
Incredible workout -so much fun and amazing focus and mindset
Reverse pec deck rear delt flies 4 X 30-20 second hold on last rep of each set
Seated rope cable rows 4 X 12, 5th set was Iso hold in stretched position for 15 seconds with almost whole stack, then moderate weight for 12 reps
1 arm db rows 4 X 12
T bar rows 4 X 12
Hammer strength Lat pulldowns 4 X 10
Ab wheel rollouts
Hallow rocks
-
Monday
5 am
T spine rumble roller
Banded hip opener on box
Supernova on hamstrings on box
Ankle mobility
Side lying clams 5 min per hip
Supine face up plank glute lifts 5 X 5
Seated calf 5 X 20
Body weight calf raise into tib raise
Statue of Liberty Bulgarian splits 5 sets, 6th set was kettlebell passing behind heel for ankle mobility stability
Glute ham raises 6 X 12
Hamstring curl on foam roller 4 X 8, then 2 Sets single leg X 5 per leg
Hip stretch on box
Hamstring on supernova
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Tuesday 530 am
Machine preacher curls 5 sets
Rope pushdowns 5 sets
Rope hammers 4 sets
Db curls 4 sets
Machine tri ext 4 sets
Mike o Hearn db tricep extensions 4 sets
Spinx tricep push-ups 4 sets
Side planks
Lax balls on traps smr mob
T spine rumble roller
Lax ball on post capsule
-
Gene when are you competing?!!?!?!?!
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Gene when are you competing?!!?!?!?!
i just have no desire
The industry and the YouTube fitness has really jaded me
Wednesday 630 am
T spine on Gemini 45lb on chest
Triceps on little battlestar
Pvc dislocations and circles
Reverse pec deck rear delt machine superset band dislocations 5 X 30 ss 5 X 30
Barbell javelin press 6 X 5
Med ball upward toss and catch for front delts 3 X 50
Land mine press 4 X 8, then 5th set kneeling for 4 reps
Land mine laterals 4 X 5 8 10 10
-
Thursday 530 am
Camel cat variation
Glute medius activation on wall side lying
Kneeling 1 arm Lat pulldown 5 X 12
Seated rope cable rows 5 X 12-8
Stiff arm rope lats 5 X 15
Band rows 3 X 20
Dying bug 5 sets
Chest mob supernova
-
Friday 7 am
T spine on Gemini 45lb on chest
Triceps on little battlestar
Pvc shoulder dislocations and circles
Single arm kettlebell bottoms up floor press
Incline dumbbell press neutral single arm
Knuckle push-ups
Hallow rocks
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Saturday 10 am
T spine on rumble roller
Single arm face pulls
Single arm pushdowns
Db curls kneeling on bench
Db hammer curls
Db skull crushers extended set with long Iso holds
Machine preacher curls
Db kickbacks
Ab walkouts
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Sunday 5 am powerhouse gym new haven
Angles retro pulldowns
Angled above seated cable rows
Chest supported prone nebula row machine
Hammer strength low rows
Pullover machine
Reverse hyper machine
-
Monday 1030 am 4th of July
T spine rumble roller
Glutes on supernova
Hamstrings on supernova
Hip slingshot side lying clams
Hip slingshot and band good mornings
Hamstring curls on foam roller 3 sets
Single leg ham curls on foam roller 3 sets
Dumbbell step ups 5 sets
Cable pullthroughs 4 sets
-
Tuesday 515 am
T spine rumble roller
Triceps on little battlestar
Pvc shoulder dislocations and circles
Kettlebell bottoms up in 1 hand and dumbbell in other press 3 sets
Kettlebell bottoms up walks
Land mine press 5 sets
Hanging plates on bands press 4 sets
Face pulls 5 sets
Band pullaparts and walking pullapart iso hold
Half kneeling anti rotation low chop press
Single leg palof press
Band shoulder mobs
----
Wednesday 515 am
T spine on Gemini 45lb on chest
Tricep on little battlestar
No money low trap and low trap t raises 5 sets each supersetted
Kneeling 1 arm pulldown 6 sets
Rope stiff arm Lat 5 sets
Standing cable rows with rope 6 sets
Low band rows
Single leg palof press
-
Thursday 530 am
Machine preachers 6 sets
Machine tri ext 6 sets
Cable lean away curls 4 sets
Pushdowns 6 sets
Rope hammers 4 sets
Hammer curls 4 sets
Rolling barbell tri extension on floor 5 sets
Machine curls 4 sets
Single leg palof press 4 sets
-
Friday 5 am
T spine on rumble roller
Neck work
Supernova on hams and glutes
Goalie stretch with glute
Adductor rocking
Single leg kettlebell swaps for ankle stability
Supine glute lifts
Ham curl on foam roller 3 sets
Single leg ham curl on foam roller 3 sets
Cable pullthroughs 5 sets
Reverse barbell lunges front foot on plate 4 sets
Hanging knee raises 4 sets
-
Sat 730 am
T spine on Gemini 45lbs on chest
Triceps on little battlestar
Pvc shoulder dislocations and circles
Single arm bottoms up kettlebell chest press on ground 4 sets
Chest press on foam roller 3 sets single arm, 2 sets both arms same time
Knuckle push-ups 4 sets
Hallow rocks
Incline cambered bar press 4 sets
-----
Sunday 9 am
T spine on Gemini 45 lb on chest
Triceps on little battlestar
Kneeling single arm pulldowns 5 sets
Seated cable row with rope attachment 5 sets
J pulls 5 sets
Single arm land mine rows 4 sets
Band rows superset band pullaparts 4 sets ss 4 sets
Glute ham raises 4 sets
Hallow rocks
Goalie stretch
Adductor rocking
Hams and calves on little battlestar
Hanging from bar in hallow body position
-
Tuesday 530 am
T spine rumble roller
Glutes on supernova
Hams on supernova
Hip opener on box
Foam roller leg curls 3 sets both legs, 3 sets single leg
Single leg Romanian deads 3 sets
Bulgarian split squats kettlebell trailing leg side 5 sets
Cable pullthroughs 5 sets
Single leg palof press 4 sets
Cable neutral spine wide stance core chops 4 sets
Band ham mobs
-
Wtf I forgot to log Monday good god
T spine on Gemini with 45 on chest
Tris on little battlestar
Pvc shoulder
Floor slides 4 sets
Cable external rotation
Reverse pec deck rear delt flies
Close grip OHP 6 sets
Scaption raises 4 sets
Band pullaparts X 100
Hallow rocks
Single leg palof press
Lax ball on post capsule mob
Band shoulder mob
-
Wed 530 am
Lax ball on arm on wall
Machine preachers 5 sets
Single arm rope pushdowns superset rope hammers 5 X 20 ss 5 X 20
Lean back cable curls 4 sets
Rolling tri extensions on floor 5 sets
Single arm cable curls 4 sets
Side planks and baby get ups
----
Thurs 530 am
T spine rumble roller
Tris little battlestar
Pvc shoulder
Floor slides 4 sets
Kettlebell single arm bottoms up floor press 4 sets
Sea saw push-up on bench with barbell 4 sets
Push-ups on banded barbell 4 sets
Single arm incline db press 4 sets
Rhomboid bat wing rows 5 sets
Hallow rocks
Wall slides 3 sets
Chest stretch
------
Friday 530 am
Cable posture correcters 3 sets
Cable cobra lat pulldown 4 sets
Cable rope row standing 5 sets
Chest supported db rows 5 sets
Dying bug wall push 4 sets
Single leg calf raises
-
Sat 10 am
T spine rumble roller
Low back and triceps on little battlestar
Pvc shoulder dislocations and circles
Floor slides
Machine preachers 5 sets
Lean back cable curls 5 sets
Pushdowns 5 sets
Kneeling on bench hammers 5 sets
Floor close grip bench press 5 sets
Hanging knee raises 4 sets
-
Sunday 530 am Powerhouse Gym New Haven-no sign of Evan!!
Rear Delts On Icarian Side Raise Machine 5 sets
Angled above seated rows 5 sets
Nebula chest supported prone row machine 5 sets
Hammer strength low row superset 1980s crazy row machine 5 sets ss 5 sets
Pullover machine 4 sets
Donkey calf 4 sets
Standing calf 4 sets
Reverse hyper machine 4 sets
Sissy squats 2 X 50
-
Monday 6 am
T spine rumble roller
Glutes on supernova
Band hip flexor and hip extension stretch
Band ankle mobility
Single leg kettbell swaps
Janda stability lunges
Supine glute holds
McGill hip airplane
Single LegHamstring curls on foam roller 4 sets
Dumbbell step ups 4 sets
Baby get ups
Side plank variations
-
Tuesday
6 am
T spine rumble roller
Glutes on supernova
Hip opener on box
Supernova on hamstrings
Very hard glute super dog variation 4 sets
Cook hip lift 4 sets
Cable hip extension 5 sets
Lying ham curl machine 5 sets
Plank rollovers into side planks
Hanging knee raises
--------
Wednesday 530 am
Cable posture holds 4 sets
Cobra Lat pulldown 5 sets
Single arm seated cable row 5 sets
Standing cable rope rows 5 sets
Low trap raises 5 sets
Baby get ups
Barbell rolling on bicep
Voodoo wrap on shoulder barbell internal rotation
Lax ball on upper rib mob
--------
Thursday 530 am
Gemini on t spine 45lb on chest
Glutes on supernova
Hip opener on box
Battlestar on hams
Single leg calf 5 mins per leg
Tip toe walks
Single leg hops
Seated calf
Side lying clams 5 min per hip
Front rack position and reverse lunges 5 sets -first 2 sets were hands free
Lying dumbbell hamstring curls 5 sets
Band hamstring stomps
Bird dog on bench
Hallow rocks
Plank rollovers into side planks
Frozen v sits
-
Friday 530 am
T spine on rumble roller
Triceps little battlestar
Pvc dislocations and circles
Reverse pec deck superset band dislocations
Banded dumbbell scaption raises 8 sets
Reverse grip OHP 4 sets
Land mine press 4 sets
Smith machine forward stretch shrugs superset band reverse flies 5 sets
Plank side plank rollovers
-
Sat 1230 pm
Powerhouse new haven
No sign of Evan!
1980s pulldown machine 6 sets
T bar rows 5 sets
1990s crazy row machine 5 sets
Icarian lateral raise machine superset rear delts on the same machine 5 sets ss 5 sets
Seated cable rows 5 sets
Hammer strength low row 4 sets
Machine preachers 4 sets
Machine incline curls 4 sets
Standing calf machine superset single leg hops superset dumbbell tip toe walk superset dumbbell calf raises -tons of sets
Reverse hyper machine 5 sets
Single leg palof presses 4 sets
Hip and shoulder mobility
-
Monday 530 am
T spine rumble roller
T spine rotation in deep squat
Lax ball on hip
Lax ball under foot
Hams on little battlestar
Hip opener
Lax ball on calf
Single leg kettbell swaps
Cook hip lift
Very hard glute super dog variation
Single leg RDL
Hamstring curls on foam roller single leg
Kossak squats
Calf smash on little battlestar
Calf stretch
--------
Tuesday 530 am
T spine rumble roller
Glutes on supernova
Lax ball under foot
Little battlestar on hams
Calf stretch
Goalie stretch
Side lying clam
Lying leg curl machine -both legs up, 1 leg down
Reverse lunges on smith machine
Cable pullthroughs
Plank to side plank rollovers
Dying bug with wall push
Bird dog on bench
Hip and adductor opener on wall
-
Wed 530 am
T spine rumble roller
T spine rotation
Little supernova on hip
Battlestar on hams
Band hip flexor mob
Band ankle mobility
Lax ball on calf
Splits
Glute supine plank holds
Single leg kettlebell swaps
Single leg RDL
Front rack position reverse lunges
Ed coan style deads semi sumo
Hanging knee raises
-
Not criticism, but why do you train this way? And could you describe the reasonings behind the structure of your regimine? Are you male or female?
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Not criticism, but why do you train this way? And could you describe the reasonings behind the structure of your regimine? Are you male or female?
i train like this because it's fun for me
I love mobility and I find the more mobility I do the better I feel during and after my workouts-I have no injuries and no aches or pains-I'm always thinking about longevity and how I want to be pain free still when I'm older
Everyone in my family has bad knees and hips so I feel I genetically could be at risk
I feel strong in the gym and I enjoy trying to perfect my lifts
My energy and strength is great-and I'm happy with my body
I've figured out my diet where it makes my life easy and enjoyable
I basically just go with what my body tells me each day
Like this week I felt like doing legs every day and right now they feel sore-good sore
I am a male!
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Thursday 530 am
T spine rumble roller
Glutes and hams on supernova
Band ankle mobility
Lax ball on calves
Single leg calf raise 5 min per calf
Kettlebell calf raises 3 sets
Prone glute kicks 3 X 30
Glute medius holds on wall 3 X 6
Lying leg curl machine 4 X 20
Zercher squats 5 X 10
Ham curls on foam roller 4 X 8
Dying bug on foam roller
Leg lowering no hands
Calf stretching
-
Friday 530 am
T spine on rumble roller
T spine rotation
Triceps on little battlestar
Pvc shoulder circles and dislocations
Db scaption raises 8 X 12
Close grip OHP 4 sets
Dead stop OHP 4 sets
Behind back cable laterals 4 X 10
Forward lean behind back shrugs on smith machine 5 X 15
TRX rear delts 4 X 12
Narrow base on bench bird dog eyes closed same side arm and leg
--------
Sat 11 am
T spine on Gemini 45lb on chest
Supernova on glutes
Hammer strength Lat Pulldowns 4 sets
Seated double handle cable rows 5 sets
Hammer strength rows 5 sets
Band rows superset band pullaparts 2 X 20 ss 2 X 20
Bird dog on bench body long-these were very hard for me
-
Sunday 7 am
Kettlebell hammer curls superset single arm pushdowns 5 X 15 ss 5 X 15
Lean back cable curls superset overhead rope extensions 5 X 10 ss 5 X 10
Db curls 4 X 10
Single extended set with long iso holds db skulls
Machine preacher 5 sets
-----
Monday 6 am
T spine rumble roller
T spine rotation
Supernova on glutes and hams
Lax ball on calves
Single leg kettlebell swaps
Prone glute kicks 3 sets
Single leg calf raises
Sissy squats 4 sets
Kettlebell hip hinges 3 sets
Plate swings 4 sets
Double plate swings 4 sets
Side plank to plank rollovers
Trx body saws
Stir the pot
Adductor stretch and mobilization
-
Tuesday 6 am
T spine rumble roller
Bretzele stretch
Kneeling lat pulldown 5 sets
Seated cable row 5 sets
Mts high row machine 4 sets
Low band row 4 sets
Band shoulder and rhomboid mob
Barbell on adductor rolling
Calf stretch
-
Wednesday 6 am
T spine on Gemini 45 lb on chest
Tricep on little battlestar
Overhead band mobilization external rotation
Pvc dislocations
Band pullaparts X 50
Kneeling on bench overhead db press 5 sets (very hard!!)
Land mine presses 5 sets
Dumbbell scaption raise 4 sets
Trx rear delts 4 sets
Single arm suitcase carry
-
Thursday 6 am
T spine rumble roller grabbing a kettlebell behind and lowering the body-the folcrum point changed from typical t spine mob
Side lying windmill
Glutes on supernova
Hams on little battlestar
Banded hip capsule mob
Side lying clams X 50 per hip
Side lying hip abduction X 50 per hip
Adductor activation X 50 per leg
Lying leg curl machine 5 X 15
Cable hip extension 4 X 15
Shovel barbell holds
Anti vulgus knee plate squats supersetted with plate swings 4 sets ss 4 sets
Weighted plank feet up on bench 2 sets
-
Friday 6 am
T spine on rumble roller hands anchored to kettlebell
Triceps on little battlestar
Pvc shoulder dislocations and circles
Bottoms up single kettlebell floor press 5 sets
Barbell javelin floor press superset plate pinch rows 5 sets ss 5 sets
Neutral incline db press superset 1 arm db rows 5 sets ss 5 sets
T bar rows 4 sets
Seated cable rope rows superset stiff arm pushdowns 5 sets ss 5 sets
Pec deck superset knuckle push-ups 4 sets ss 4 sets
Kettlebell angled low trap press superset band pullaparts superset band rows 3 sets each
Dying bug with kettlebell
Plank rollovers into side plank
Hallow rocks
-------
Sat
9 am
T spine on rumble roller hands anchored to kb
Triceps on little battlestar
Single arm pushdowns superset kettlebell kickbacks 6 sets Ss 6 sets
Lean back cable curls 5 sets
Machine tri extensions 5 sets
Db hammer curls superset db Mike o Hearn extensions 4 sets ss 4 sets, then one extended tricep set with Ido holds throughout
Barbell shovel holds
Seated calf 5 sets
-
Monday 6 am
T spine rumble roller hands anchored on kettlebell
Glutes on supernova
Downward dog into hip opener
Kettbell horns on adductors
Hip slingshot lateral walks and hip abduction iso
Single leg kettlebell swaps
Underhand RDL 5 sets
Zercher squats 5 sets
Single leg leg press 4 sets supersetted calves on leg press 4 sets
Ham curls on foam roller 5 sets
-
Stiff arm pushdowns 5 sets
Low cable row single arm 5 sets
Seated cable rows 5 sets
Side planks
Plank rollovers into side planks
Band pullaparts in hollow body hold
Thoracic bridges
Back bridges
Neck bridges
Banded shoulder mobility and voodoo band shoulder
Barbell roll on bicep
-
Wednesday 530 am
Lax ball in upper ribs mob
Floor slides
Camel cat
Pushdowns 5 sets
Lean back cable curls 5 sets
Db hammer curls superset O'Hearn db tricep extensions 4 sets ss 4 sets
Kettlebell curls 4 sets
Rolling barbell tricep extensions 4 sets
Bird dog on aerobic step 1 hand on med ball
Windmill side planks
T spine side lying windmill variation
Bretzele
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Thursday 6 am
T spine rumble roller
T spine rotation
Glutes on supernova
Hams on little battle star
Hip opener
Hip slingshot lateral walks
Reverse barbell lunges 5 sets
Natural glute ham raise 5 sets
Hallow body plate rotations
------
Friday 6 am
T spine rumble roller
Triceps on little battlestar
Pvc shoulder dislocations
Band pullaparts X 50
Bottoms up kettlebell floor press 5 sets
Head off bench single arm incline db press 5 sets
Pec deck 4 sets
Push-ups on stability ball feet on bench 4 sets
Wall slides 4 sets
-
Sat 5 am
Powerhouse new haven-no sign of Evan
Vintage bar neutral pulldowns superset Icarian side raise machine 5 sets ss 5 sets
High angled cable rows superset face pulls 5 sets ss 5 sets
1980s row machine 5 sets
Body masters pullover machine 5 sets
Barbell scrape the rack press 5 sets
Standing calf machine 5 sets
-
Sunday
T spine rumble roller
Banded split squat
Hip flexor stretch
Seated calf 4 X 15
Leg press 4 X 50
Glute ham raise 4 X 10
-
Monday 6 am
T spine rumble roller
Triceps little battlestar
Pvc circles and dislocations
Single arm neutral dumbbell floor press 4 sets
Rear delts on landmine kneeling on bench 4 sets
Hammer strength incline press 4 sets
Reverse pec deck 4 sets
Incline plyo push-ups on bench 4 sets
Hallow body shoulder rotations with weights
Dying bug with weights
Wall slides
-
Tuesday 6 am
T spine on Gemini 45lbs on chest
Stiff arm Lat pushdowns with rope 5 sets
Seated rope cable rows 5 sets
Hammer strength high rows 5 sets
Landmine single arm rows 4 sets
Landmine t bar rows-gripping the barbell no handle 5 sets
Meadows rows 5 sets
Band rows superset band pullaparts 2 sets each
Stir the pot 4 sets
-
Wed 6 am
T spine rumble roller
Glutes supernova
Banded hip flexor stretch
Single leg kettlebell swaps
Single leg on bosu
Side lying clams X 50 per hip
Kettlebell reverse lunges 5 sets
Hamstring weighted single leg bridges superset glute bridge off bench 5 sets each
Glute ham raises 5 sets
Seated calf 5 sets
Cable pullthroughs 5 sets
Quad and hamstring mobilizations
-
Thursday 6 am
T spine rumble roller with hands grabbing kettlebell
Hammers superset o Hearn tricep extensions 5 sets each
Lean back cable curls 5 sets
Pushdowns 5 sets
Kneeling db curl on bench 4 sets
Trx triceps superset trx bicep curls 4 sets each
------
Friday
6 am
T spine on Gemini 45lbs on chest
Pvc dislocations and circles
Side lying windmill
Low trap raise 3 sets
Dead stop OHP 5 sets
Cable scaption raise 5 sets
Cable supine rear delt pulls 5 sets
Pullaparts X 50
Bird dog hand on med ball kneeling on aerobic step
Chest and delt mob
-
Sat 1030 am
Stiff arm lat pushdowns 5 sets
Narrow base dumbbell rows on bench 5 sets
T bar rows 5 sets
Seated cable rows-row back 2 arms then 1 arm on the stretch 5 sets
Band pullaparts X 50
Neck work
-
Sunday 7 am
Great workout-amazing pump-was not happy with my previous arm workout earlier in the week-
T spine rumble roller
Triceps little battlestar
Db curl superset db hammers 5 sets each
Pushdowns superset cable overhead ext 5 sets each
Machine tri ext superset machine preacher 4 sets each
-
i train like this because it's fun for me
I love mobility and I find the more mobility I do the better I feel during and after my workouts-I have no injuries and no aches or pains-I'm always thinking about longevity and how I want to be pain free still when I'm older
Everyone in my family has bad knees and hips so I feel I genetically could be at risk
I feel strong in the gym and I enjoy trying to perfect my lifts
My energy and strength is great-and I'm happy with my body
I've figured out my diet where it makes my life easy and enjoyable
I basically just go with what my body tells me each day
Like this week I felt like doing legs every day and right now they feel sore-good sore
I am a male!
Yes fuck what everybody else thinks of you. I agree do what makes you happy. I wasnt sure if you had any other major outside infulences on your training, because of the variety in excersize selection causing me to use google ha
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T spine rumble roller
Glutes on supernova
Hip stretch on wall with band
Belt squats 4 sets
Bulgarian split squats 4 sets, then 2 sets holding bottom position and passing kettlebell behind ankle for ankle stability
Kettlebell swings 5 sets
Ham curl on foam roller 5 sets
-
Tuesday 530 am
Tricep smashing on steel pipe
Pvc shoulder stretches
T spine on Gemini 45lbs on chest
Mts incline press
Bottoms up kettlebell press
Push-ups
Wed 6 am
T spine rumble roller
Tricep on little battlestar
Pvc shoulder stretches
No money supine foam roller
Stiff arm lat pushdowns
Single arm Lat pulldowns at angle
Seated single arm cable rows
Narrow base db rows on bench
Trx rows
Pec mobilizations
-
Thursday 6 am
Monster walks
Goblet squats
Single leg deads
Hallow rocks
Friday 6 am
Machine tri ext
Pushdowns
Seated barbell curls
Drag curls
4 part wall curl
Band pullaparts
Saturday 11 am
Decline kettlebell pullovers
Seated cable rows -row both arms, stretch with one arm
Low single arm cable rows
Long lever plank
Bird dog
-
Monday 530 am
Injured at work a week ago-overhead gate fell on me
Level 1 strain to serratus and infraspinatus
T spine on rumble roller
Hamstring smash on little battlestar
Single leg kettlebell swaps
Tibia raises
RDL
Stride holds
Reverse kettlebell lunges
Tibia raises
Unsupported calf raises
Tuesday 530 am
Lax ball on shoulder on wall
Mts incline press
Single arm neutral floor press
Push-ups
Band no money supine on roller
Foam roll serratus
Supernova on chest
-
Wed 6 am
T spine rumble roller and lats
Side lying windmill
No money on foam roller
Decline kettbell pullovers
Seated cable rows
Low cable row single arm
Trx rows
-----
Thurs 6 am
T spine rumble roller
Glutes and hams on supernova
Single leg kettlebell swaps
Toe curls
Eyes closed single leg stand
Tibia raises
Unsupported calf raises
Stride holds
Goblet position reverse lunges
Kettlebell hip hinge
-
Friday 530 am
T spine Gemini 45 lbs on chest
Tricep smash on barbell
Pushdowns 5 sets (push down with hands together, separate handles and slowly return to start)
Rope hammers 5 sets
Machine tri ext 5 sets
Machine preachers 5 sets
Banded external rotation mob
---
Sat 5 am powerhouse new haven
Pulldowns
T bar rows
Meadows rows
Machine row
Pullover machine
Standing calf machine
Donkey calf machine
------
Sunday
830 am
Shoulder feels 96% normal -just weak
T spine rumble roller
Pvc dislocations
Single leg shoulder flexion
Floor wall slides
Scrape the rack press
Bent over dumbbell front raises supersetted with band pullaparts
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Sunday 10 am
T spine rumble roller
Hip opener
Croquet ball under foot
Single leg kb swaps
Stride holds
Calf raise no support
Tibia raises
Reverse kb lunge
-final set was iso hold at bottom passing kb behind ankle
Kb hip hinge
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Gene, I've been neglecting my log and my mobility work.
My life has suffered because of this.
-
Monday
T spine rumble roller
T spine rotation
Pvc circles
Floor wall slides
Single leg shoulder flexion eyes closed
Single leg kb swaps
Reverse lunges kb goblet position
Good mornings
Tibia raises
Single leg calf raises
Hallow rocks
Band shoulder stretch
Shoulder doing better-still bit tight and feels weak
----
Tuesday 6 am
Negative slow rope pushdowns
Db hammers
Mike o Hearn tricep ext
Lean back cable curls
Side planks
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Wed 530 am
2 arm Db pullovers
Standing cable rope rows
Low single arm cable rows
Pinch grip plate rows
Hammer chins with barbell balanced on bent knees
Seated calf
Dying bug
Thursday 8 am
T spine rumble roller
Side lying windmill
Single leg shoulder flexion eyes closed
Serratus activations
Pec deck
Single arm neutral floor press
Hand release push-ups
Palof press
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Gene, I've been neglecting my log and my mobility work.
My life has suffered because of this.
u just gotta get it going again! Plain and simple-start fresh
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Friday 530 am
Diagonal cable posture holds
Rope pushdowns negative accentuated
Hammer curls
O Hearn tricep ext
Machine preachers
Machine tri ext
Supine band curls
T spine on rumble roller
-
Sat 1 pm
T spine rumble roller
Side lying windmill
Single leg shoulder flexion
Double dumbbell pullovers
Double dumbbell rows on back extension
Seated cable rows double handles
Bent over barbell rows with plate balanced on upper back
-----------
Sunday
730 am
T spine rumble roller
T spine rotation
Tricep smash on little battlestar
Band pullaparts
Dead stop OHP
Y low trap raises
Band pullaparts
Long lever planks
Farmers walks
-------------
Monday 530 am
Calf stretch
T spine on wall
Single leg kettlebell swaps
Calf raise alternated tibia raises
Band pullthroughs
Belt squats
Single leg glute bridges
-
Tuesday 530 am
Stretched foam rolled and mobility for shoulder
-----
Wednesday 530 am
T spine rumble roller
Side lying t spine
Cable internal external rotation 45 90
Trx y
Cable wide rows
Cable scaption
Double Dumbbell Pullovers
Double Dumbell Rows on back extension
T bar rows with plate balanced on back
Supine band rows
Neutral chins with plate balanced on feet dorsiflexed
Shoulder mob with lax ball on rear delt and chest
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Thursday 530 am
T spine on Gemini 45 lbs on chest
Lax ball under foot
Calf raise alternated tibia raises
Single leg kettlebell swaps
Reverse overhead lunges
Calf raise alt tibia raises
Semi sumo deads-band attached in front to force lats to engage
Side lying clams
Single leg bridges
Long lever planks
Hip stretch
-
Friday 530 am
T spine mobilization on wall
Tricep smash on steel railing
Machine preacher
Rope pushdowns
Cable curls
Machine tri ext
Hammers
Bottoms up kettlebell tricep extensions
Kettlebell in palm cupping curls
Shoulder stretches
-
Sat 7 am
T spine rumble roller
Side lying windmill
Shoulder series on foam roller
Side lying external rotation
Db scaption
Quadraped single arm row on bench
Bent over barbell row band attached to front of barbell
Single leg power hold with barbell
Hammer strength high rows
Band pullaparts
-----
Sunday 7 am
Tricep smashing on little battlestar
Low trap on pulldown
Face pulls
Flat db press
Ledge push-ups
Incline hammer strength press superset hammer strength wide row
-
Monday 6 am
T spine on pvc pipe
Croquet ball under foot
Single leg kettlebell swaps
Calf raises into tibia raises
Glute bridge holds on stability ball
Dumbell reverse lunges
Single leg RDL
Single leg dumbell calf raises
Cable pull through
Windmill side plank with hip ABduction
Long lever plank
-
Tuesday 530 am
Machine row
Stiff arm lat push downs
Low cable rows
Quadraped single arm rows on bench
Kneeling lat pulldowns
Deep neck flexor activations
Shoulder and chest stretching
-
T spine rumble roller
Band W external rotation
Kneeling t spine rotation and lat stretch
Barbell javelin chest press superset db rows
Bottoms up kettlebell incline press superset underhand pulldowns
Pec deck
Push-ups amrap
Standing cable rows high reps
-
Monday 530 am
T spine in rumble roller
Banded hip opener on box
Banded ankle mobility
Single leg box jump superset single leg push-ups superset goblet squats superset single leg double kb rows
Underhand pulldowns
Reverse bottoms up kb overhead press
Eyes closed lunges superset single leg db hip hinge superset single arm planks
Landmine single leg swaps
-
Tuesday 6 am
T spine on pvc
Hip opener
PVC shoulder dislocations
Med ball slams superset Palof press superset Zercher squats
Neutral pulldowns
OHP
Tbar rows superset db floor press
Dumbell split squats superset db RDL
Pinching dumbell lateral raises
Wall slides
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Nice looking workouts man!! How many days a week do you normally train?
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Pinching dumbell lateral raises
I haven't heard of this version. Is there something different with the grip or the position of the pinky?
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weirdest selection of exercises ive ever seen
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weirdest selection of exercises ive ever seen
Says the guy that that thinks Big Macs are real food
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Says the guy that that thinks Big Macs are real food
well they got salads too so dont be afraid to visit little girl
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I haven't heard of this version. Is there something different with the grip or the position of the pinky?
works best with the dumbells that your palm can fit around-when u pinch the dumbells in your hand instead of holding the handles, it forces your shoulder to set in the right position
https://m.youtube.com/watch?v=aHo5hkLch38
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Nice looking workouts man!! How many days a week do you normally train?
thanks-usually 6 days, sometimes 7-just have been lazy updating this log lately
-
Wednesday 530 am
Triceps smash on steel railing
Dumbell external rotation
Machine tri extension
Machine preacher curl
Hammer curl superset dumbell extensions
Single leg pushdowns
Single leg barbell curls
Hanging leg raises
Shoulder and bicep banded stretches
Thursday 7 am
T spine on rumble roller
Band pullaparts
Band W Ext Rotation
Neutral pulldowns
Rope straight arm lat pushdowns
Single leg dumbell rows
Dumbell rows on bench
Pull-ups gripping the ledge, not the handles
Inverted rows with feet on stability ball
Bird dog balancing on bench
-
works best with the dumbells that your palm can fit around-when u pinch the dumbells in your hand instead of holding the handles, it forces your shoulder to set in the right position
https://m.youtube.com/watch?v=aHo5hkLch38
I will give this a try with the hex dumbbells in my gym, thanks for the suggestion :)
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I will give this a try with the hex dumbbells in my gym, thanks for the suggestion :)
really challenges grip
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really challenges grip
I believe so!
I've did the regular version before with thick bar grips. Needless to say that the weight was lighter, but the mind-muscle connection was better.
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I believe so!
I've did the regular version before with thick bar grips. Needless to say that the weight was lighter, but the mind-muscle connection was better.
i haven't gotten a chance to use fat grips yet-I want to get them
Friday 5 am
T spine and lats on rumble roller
Side lying t spine rotation and windmill
PVC circles
Hang snatches
Super slow lat pulldowns
Bottoms up kettlebell presses
Kettlebell laterals
Dumbell shrugs
Incline dumbell shrugs
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i haven't gotten a chance to use fat grips yet-I want to get them
Before you buy them, make sure they're not too wide for the DBs in your gym. My gym has multiple lines, but the handle length of my favorite one -the Hammer line- is too short.
My globe grips however, work fine with them and I def prefer them over the TB grips, but only for pressing movements.
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Before you buy them, make sure they're not too wide for the DBs in your gym. My gym has multiple lines, but the handle length of my favorite one -the Hammer line- is too short.
My globe grips however, work fine with them and I def prefer them over the TB grips, but only for pressing movements.
hmm never heard of those-will look into them
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hmm never heard of those-will look into them
http://www.getbig.com/boards/index.php?topic=520807.0
You're welcome
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Saturday 930 am
T spine and lats on rumble roller
Band hip internal rotation stretch
Adductor mobilization
Ankle stability drills
Barbell hack lunges
RDL with band attached to barbell
Stride jumps
Seated calf
Side plank windmills
-
Sunday 9am
T spine and lats on rumble roller
Band W ext rotation
Band dislocations
Kettlebell curls superset rope pushdowns
Hammer curls superset db skullcrushers
Jm Press superset single leg barbell curls
Dumbell bicep rows on incline bench
-
Saturday 10 am
T spine and lats on rumble roller
Leg swings
Single leg stands on bosu ball
Zercher squats
RDLs
Dumbell split squats
Dumbell single leg RDL
-
Sunday 730 am
T spine and lats on rumble roller
Triceps smash on barbell
Hang snatches
Dumbell push press superset dumbell single arm pullovers
Pinch grip lateral raises
Farmers walk
-
Monday 6am
T spine and lats on rumble roller
Adductor mobilization
Front squat hands free
Anderson front squats hands free
Lying leg curl machine
Kettlebell swings
Single leg glute bridges
-
Tues 530am
Single arm dumbell pullovers
Machine row wide grip
Seated cable rows
Standing cable rope rows
Paloff press
-
Gene are you still lifting at the Edge?
-
Gene are you still lifting at the Edge?
yes
We should lift again?
Wed 6 am
T spine and lats rumble roller
Adductor mob
Hip flexor stretch with band
Paloff press
RDLs
Landmine jump squats superset Landmine squats
Dumbell split squats
Single leg dumbell RDL
-
yes
We should lift again?
Wed 6 am
T spine and lats rumble roller
Adductor mob
Hip flexor stretch with band
Paloff press
RDLs
Landmine jump squats superset Landmine squats
Dumbell split squats
Single leg dumbell RDL
Sure I have been sporadic as of late and am just getting into more consistency.......just not at 6 am ;D
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Sure I have been sporadic as of late and am just getting into more consistency.......just not at 6 am ;D
i can go later
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i can go later
cool give me a couple weeks to get back into the swing of things and we can meet up on a weekend day
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cool give me a couple weeks to get back into the swing of things and we can meet up on a weekend day
ok!
Thursday 6am
T spine and lats on rumble roller
PVC shoulder stretches
Single arm db floor press superset single arm t bar rows
Reverse bottoms up Kettlebell incline press
1 arm dumbell rows
Machine rows
Push-ups
Stretch plank
Side plank windmill with leg lift
Ball on chest and infraspinatus
-
Friday 530am
Triceps and forearms smash on steel railing
Hammers superset db skullcrushers
Cable curl superset rope pushdowns
Machine tri ext
Machine curls
Wall slides
Ankle mobility
-
Sat 12pm
T spine and lats on rumble roller
Abductor mobilization
High bar squats
Dumbell split squats
Hanging knee raises
-
Monday 6am
T spine and lats on pvc
Triceps on barbell smash
Snatch
Dumbell push press
Bottoms up plate overhead press
Dumbell lateral raises
Dumbell rear delts on GHR machine
Banded shoulder stretch
------
Tuesday 530 am
Forearms triceps smash on steel railing
Stiff arm rope lat pushdowns
Seated row underhand
Prone dumbell rows on incline bench
1 arm dumbell rows
Trx rows
Renegade rows
Single leg dumbell calf raises
Shoulder bicep stretches
Ball on infraspinatus
Barbell rolling on bicep
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Wednesday 6am
T spine and lats on pvc
Triceps smash on barbell
Pvc shoulder stretches
Rotator cuff work
Reverse bottoms up Kettlebell incline press
Single arm db flat press
Single arm barbell javelin flat press
Chaos push-ups
Yoga push-ups
Shoulder stretches
-
Thursday 5am
T spine and lats on pvc
Adductor stretch
Banded hip internal rotation
Lying machine leg curl
Squats
Single dumbell RDL-both feet on ground, dumbell on 1 side
-
Friday 2 pm
T spine and lats on pvc
Triceps smash on barbell
Kettlebell midpause curls superset dumbell skulls
Hammer curls superset overhead dumbell extensions
Pushdowns
Single leg pushdowns
Hanging band barbell curls
Bottoms up kettbell triceps extensions
Saturday 11 am
T spine and lats on pvc
Single leg kettbell swaps for ankle stability
Single leg stand in bosu ball for ankle stability
Banded Kettlebell rows in static lunge position
Seated cable rows
Stiff arm rope lat pushdowns
Dumbell rows on back extension machine
-
Monday 6am
T spine and lats on pvc
Adductor mobilization
Single leg Kettlebell swaps for ankle strength
Seated leg curls
Dumbell split squats
Dumbell RDL with 1 dumbell, both feet on floor
-
Tuesday 5 am
T spine and lats on rumble roller
PVC shoulder stretches
Bottoms up flat chest press
Incline db press
Cable flies
Yoga push-ups
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Wednesday
530 am
Hang from chin up bar to stretch lats
Stiff arm rope pushdowns
Standing rope cable rows
Low single arm cable rows
Machine wide rows
-
Thursday 530 am
Camel cat
Half kneeling adductor mobilization
Single leg glute bridges
Calf raise tibia raise superset
Lying hamstring curl machine
Cable pull throughs
Pistol squats
Wall sits
-
Friday 5am
Tspine and lats on rumble roller
Db curls superset db skullcrushers
Db hammers superset machine tri ext
Pushdowns
Machine preacher cuRDL
-----
Saturday 730 am
Tspine and lats on rumble roller
Adductor mobilization
Band hip internal rotation stretch
Box jumps
Squats
Hack barbell lunges
Barbell RDL
Leg press
Wanted to do more hamstring work and core but I ran out of time
-
Sunday 11 am
Tspine lats on rumble roller
T spine rotation
Wall slides
Side raises
Single leg rear delts
Dumbell push press
Barbell javelin press
Half Arnold press
------
Monday 630 am
Tspine lats rumble roller
PVC shoulder
Kettlebell bottoms up flat press on foam roller superset seated cable rows
Reverse bottoms up incline Kettlebell press superset pull-ups(Kettlebell on feet dorsi flexed)
Renegade rows ISO hold
-
Tuesday 6am
Tspine and lats on rumble roller
Adductor mobilization
Ankle drills
Barbell hack lunges
Barbell RDL
Leg press
Barbell Squats -1 foot on edge of a bumper plate
Hanging band barbell squats
Negative Anderson barbell squats
Hang from pull-up bar
-
Wednesday 6 am
T spine and lats on rumble roller
PVC shoulder stretches
Dumbell lateral superset single leg dumbell rear delts
Dumbell push press
Dumbell push press into overhead dumbell walk
Svaikas Press
Unstable lat pulldowns
Side plank windmill
Ab wheel rollouts
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Looking good!! Do you compete in anything?
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Looking good!! Do you compete in anything?
thank you- no I don't compete - I would like to do a powerlifting competion this year though
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Thursday 6 am
Tspine lats on rumble roller
Adductor mobilization
Ankle exercises
Single leg RDL with Kettlebell
Lying leg curl machine -2 legs up, 1 leg down
Standing calf machine superset tibia raises
Glute bridge walkouts superset single dumbell RDL with both feet on floor
Good Mornings
Single leg power hold
Hanging knee raises
-
thank you- no I don't compete - I would like to do a powerlifting competion this year though
8)..what kind of #'s
-
Friday 6 am
T spine lats on pvc
Triceps on pvc
PVC shoulder stretches
Flat db press on foam roller superset seated cable rows
Bottoms up Kettlebell incline press with static leg raise hold
Unstable lat pulldowns
Quadraped plate pinch rows on top of bench
1 arm db rows
Hammer strength incline press
Rack chins
-
Friday 6 am
T spine lats on pvc
Triceps on pvc
PVC shoulder stretches
Flat db press on foam roller superset seated cable rows
Bottoms up Kettlebell incline press with static leg raise hold
Unstable lat pulldowns
Quadraped plate pinch rows on top of bench
1 arm db rows
Hammer strength incline press
Rack chins
Might be a good idea to keep the delts out of the movement, will try this
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Might be a good idea to keep the delts out of the movement, will try this
exactly-if u don't retract then it feels uncomfortable on the roller-and the scapula has more room to move -it's not pressed against a bench
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8)..what kind of #'s
nothing impressive but if I keep going how I am it's a possibility
-
Sat 730am
Tspine and lats on rumble roller
Hanging lat stretch
Pushdowns superset Kettlebell curls
Bottoms up Kettlebell skullcrushers superset bottoms up Kettlebell hammers
Lean away cable curls
Hanging lat stretch
-
Sunday 9am
Tspine and lats rumble roller
Band shoulder lat stretch
Hanging lat stretch
Bottoms up Kettlebell chest press on foam roller superset seated cable row
Unstable lat pulldowns
Lat pulldowns
Mts incline press machine
Kettlebell chest flies on floor with leg lift hold
-
Monday 6am
T spine and lats on rumble roller
Hip stretch on box
Adductor stretch
Ankle exercises
Lying ham curl machine
Banded dumbell RDL
Barbell squats with 1 foot on side of plate
-
Tuesday 530 am
Seated hamstring curl
Cable pull through
Glute bridge walk outs
Belt squats
Ab walkouts
-
Wednesday 6am
T spine and lats on pvc
Pvc shoulder stretches
T spine rotation
Flat db press
Flat db bumper plate squeeze press
Dumbell rows superset incline db press head off bench
Decline Kettlebell pullovers
Kb flies on floor in leg lift hold
Wall slides
Thursday
530 am
Triceps smash on steel railing
Machine wide rows
Single arm kneeling pulldowns
Underhand pulldowns
Single arm cable rows
Paloff press
Paloff press stride hold
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Nice sessions!! Why don't you post your weights? Also why don't more people post here?
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Friday
T spine and lats on rumble roller
T spine rotation
PVC shoulder stretches
Pushdowns
Db curls superset db skullcrushers
Db hammers
Machine preachers
Machine tri extensions
Bird dog on bench
Palof presses
Palof presses stride holds
Dead bug holds
Single leg planks
-----
Sat
T spine and lats on rumble roller
Seated cable row
Underhand pulldowns
Tbar rows
1 arm db rows
-----
Sunday
Ankle exercises
Calf raises superset tibia raises
Bird dog on bench
Lying machine leg curl-2 legs up then single leg slow negatives
Leg curl on foam roller
Zercher squats
Cable pull throughs
Dead hang lat stretch
-
Nice sessions!! Why don't you post your weights? Also why don't more people post here?
Weight is irrelevant, unless you're a powerlifter or strongman
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Nice sessions!! Why don't you post your weights? Also why don't more people post here?
to be honest I can't even remember sometimes-I'll post them tomorrow
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Weight is irrelevant, unless you're a powerlifter or strongman
:o
---------
Monday 530 am
Tspine and lats rumble roller
Pvc shoulder stretches
Dumbbell lateral raises 6 sets of 20 with 8 lbs
Dumbell push press single arm
35x 5
50 x 5
65 x 3
Z press
Bar x 15
10 per side x 10
25 per side x 8
45 per side 2 x 2
35 per side 3 x 4
Single leg rear delts
2 sets of 10 reps per leg with 10lbs
Rear delts on back ext apparatus
4 sets of 12 with 10 lbs
Band pulls parts 4 x 30
-
Tuesday 530 am
Lying ham curl machine
Dumbell RDL
Pull throughs
Single leg glute bridge
Side lying clam
Calves on leg press
Palof press
Single arm plank
-----
Wednesday 530 am
Triceps extension machine
Machine curls
Db hammer curls
Rope pushdowns
Barbell 21s
-----
Thursday 6 am
T spine and lats rumble roller
Adductor mobilizations
Banded hip IR stretch
Ankle exercises
Calf raise superset tibia raises
Lying leg curl machine
Single dumbell RDL both feet on floor
Barbell squats
Barbell hack lunges
Dead hang lat stretch
----
Friday 530 am
Underhand pulldowns
Seated cable rope rows
Chest supported db rows
Low single arm cable rows
-
Looking good!! You said you might compete in a powerlifting meet sometime this year?
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Looking good!! You said you might compete in a powerlifting meet sometime this year?
i would like to try-no idea how to go about it
Sunday 730am
Tspine and lats on rumble roller
Band pullaparts
Band dislocations
Banded MTS Incline Press machine
I feel this machine and incline press variation the best-first time trying doing it banded-it was perfect
Hanging band bench press
Floor db press with leg lift ISO hold during
Banded push-ups
Kettlebell flies on floor with leg lift ISO hold during
Single arm plank
-
Monday 6am
T spine and lats on rumble roller
Seated cable rows
Dumbell rows
Kettlebell pullovers
Neutral lat pulldowns
Single leg dumbell rear delts
Dumbell rear delts on back ext apparatus
Side planks
Dead bug
-
i would like to try-no idea how to go about
I start my training cycle for my powerlifting meet next week.
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I start my training cycle for my powerlifting meet next week.
looking forward to seeing it
Tuesday 5am
Hamstring curl machine
Ball hamstring curls
Cable pull throughs
Barbell hack lunges
Barbell squats
Anderson squats
Single leg RDL
Hip airplane
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Wednesday
6am
Machine tri ext
Db curls superset db hammers
Single leg pushdowns
Hanging band barbell curls
Band shoulder stretch
-
Thurs 6am
Single leg RDL into reverse lunge
Zercher lunges
Zercher squats
RDL superset glute bridge walkouts
Side plank windmill with leg lift
---
Friday 530 am
T spine and lats on rumble roller
PVC shoulder stretches
Kettlebell pullovers with leg lift hold during
Bird dog Kettlebell rows on bench
1 arm db rows
Seated cable rows
T bar rows
Single arm planks
-
Sat 930am
Tspine lats on rumble roller
PVC shoulder stretches
Kettlebell flies on floor in leg lift hold during
Banded Mts incline Press Machine
Dumbell t bench flat press with head off bench during
-
Sunday 730am
Tspine and lats on rumble roller
Machine preacher
Machine tri ext
Db curl superset db hammers
Single leg pushdowns
----
Monday 6am
Tspine lats on rumble roller
Hip opener
Ankle exercises
Hamstring curls on ball
Machine leg curl
Squats
Barbell hack lunge
Leg press
Leg ext 2 legs up 1 leg down
Single leg glute bridges
Side lying clams
-
Tuesday 6am
Pulldowns
ISO row machine
Cable low row
Db row on glute ham raise apparatus
Kettlebell pullovers on floor with leg lift hold during
Bird dog on bench
Hallow rocks
-
Monday 5am
T spine and lats on rumble roller
Adductor mobilzation
Single leg RDL
Calf raise superset tibia raises
Lying ham curl machine
Standing calf raise machine
RDL
Single leg bridges
Bridges wearing hip slingshot
Side lying clam with hip slingshot
Paloff press
Adductor stretch
Hurdler stretch
-
Wednesday 530 am
Calf raise superset tibia raise
Single leg bridges
Single leg RDL
Hack lunge
Bulgarian split squat hack lunge
Stability ball hamstring curls
Single leg bridge walkout on stability ball
Single leg stand
-
Thursday-shoveled
Friday 430 pm
T spine and lats on rumble roller
Db curls
Dips
Hammer curls
Single leg pushdowns
-
Saturday 10am
Tspine and lats on rumble roller
PVC shoulder stretches
Wall slides
Single leg stand Kettlebell swap
Seated cable row
Banded hammer strength incline press
Underhand pulldowns
T bench flat dumbell press
Kettlebell pullovers holding leg lift position during
Knuckle push-ups on foam roller
Kettlebell flies holding leg lift position during
-
How is your weekly training split broke up?
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How is your weekly training split broke up?
i usually figure out what I feel like training that day-and every once in a while I'll skip a day if I feel tired
But lately it's been legs one day, posterior chain lower one day, chest back one day, arms one day, delts one day, and back one day. Sometimes I might do legs 3 times, it's really instinct that day.
Sunday 730 am
T spine and lats on pvc pipe
Triceps on steel railing
Foam roller wall slides for serratus
Dumbell scaption raise
Cable scaption raise
Cable bent over rear delts
Bottoms up kb press
Reverse bottoms up kb press
Javelin press
-
Monday 6 am
T spine and lats on rumble roller
Seated cable row
Neutral grip pulldowns
1 arm db rows
Dumbell pullovers with leg lift hold during
Incline shrugs
-
Tuesday 6am
Tspine lats on rumble roller
Triceps on barbell
PVC shoulder stretches
T bench dumbell press
Banded hammer strength incline press
Knuckle push-ups on 2 foam rollers
Reverse plank walkouts off bench
Ab wheel rollouts
Wednesday 6am
T spine and lats on rumble roller
Ankle exercises
Single leg RDL
Dumbell split squats
Glute bridge walkouts
Side planks
Thursday 6am
T spine and lats on rumble roller
PVC shoulder stretches
Seated cable rows
Pull-ups
T bar rows
Standing cable rows
-
Incline shrugs
Interesting, are you performing these with your face to the seat of the bench? It's prob a much friendlier version for the lower back.
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Interesting, are you performing these with your face to the seat of the bench? It's prob a much friendlier version for the lower back.
yes that's how-I get a better stretch and they feel better to me vs standard shrugs-I also feel like I can get mid traps more with them
-
Friday 6am
Tspine lats on rumble roller
Ext rotation stretch
Banded shoulder stretch
Db curls
Db hammers
Dips
Machine tri ext
Pushdowns
4 part wall curl
Paloff press
Hallow rocks
-
Sat 10am
T spine and lats on rumble roller
Wall slide on foam roller
Lateral raises
Bent over cable rear delts
Landmine press
-
Sunday 10am
Seated cable row
Pulldowns
Dumbell rows
Pullovers
Single arm cable rows
Machine curls
-
Tuesday 530am
Machine tri ext
Machine preacher
Pushdowns
Db curls
Db hammers
Close grip push-ups on barbell
Machine curls
Dips
Paloff press
-
yes that's how-I get a better stretch and they feel better to me vs standard shrugs-I also feel like I can get mid traps more with them
Try barbell rows this way. Awesome movement.
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Try barbell rows this way. Awesome movement.
I can confirm this. When I have some lower back issues, I put a bench in a 30 degree angle and perform them with a short static hold at the top. Unfortunately my gym has no cambered bars.
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Try barbell rows this way. Awesome movement.
will try Friday-use a cambered bar?I can confirm this. When I have some lower back issues, I put a bench in a 30 degree angle and perform them with a short static hold at the top. Unfortunately my gym has no cambered bars.
great for lower back I agree!
----
Wednesday 6 am
T spine and lats on pvc pipe
PVC shoulder stretches
Lateral raise
Rear delts on back ext machine
Landmine press
-
I can confirm this. When I have some lower back issues, I put a bench in a 30 degree angle and perform them with a short static hold at the top. Unfortunately my gym has no cambered bars.
I think I'm gonna give these a try on my next upper body day with dumbbells
-
Thursday 530 am
Machine row wide
Pulldowns
Single arm cable row
Barbell rows on incline bench
Single arm lat pushdowns
Seated cable rows with rope
Paloff press
Ankle exercises
Shoulder stretchers
-
I think I'm gonna give these a try on my next upper body day with dumbbells
Also great and they provide a deeper stretch.
-
Friday 6am
T spine lats on rumble roller
PVC shoulder stretches
Hammer strength incline press
T bench dumbell flat press
Floor dumbell flat press with leg lift hold during
Kettlebell flies on floor with leg lift hold during
Kettlebell pullovers with leg lift hold during
Long lever plank
Single arm plank
Saturday 10 am
T spine and lats on rumble roller
Adductor mobilization
Ankle exercises
Single dumbell RDL with both feet on floor
Dumbell RDL
Leg press
Calf raise superset tibia raise
-
Sunday 10am
T spine and lats on rumble roller
Scaption raise
Lateral raises
Rear delt raise in back ext apparatus
Single leg rear delt raise
Seated db press
Hollow rocks
Single arm plank
Long lever plank
-
Monday 6am
Tspine and lats on rumble roller
PVC shoulder stretches
Seated cable rows
1 arm dumbell rows
Low single arm cable rows
Stiff arm lat pushdowns
Pullovers
Standing calf machine
Hallow rocks
Hanging knee raise
-
Tuesday 530 am
Tspine and lats on pvc pipe
PVC shoulder stretches
Kettlebell bottoms up press supine on foam roller
Mts incline press machine
Pec deck
Paloff press
Thursday
530 am
Ankle exercises
Seated leg curl
Pull throughs
Belt squats
Single leg glute bridge
Single arm plank
Friday
530 am
Machine row wide
Seated cable row
Pullovers
Underhand pulldowns sitting on floor
Rack deads
Sat 12 pm
Machine preacher curls
Single leg pushdowns
Db curls superset db hammers
Machine tri ext
Hammer chins
Dips
-
Monday 530am
Lax ball under foot
Seated leg curl
Leg press
Pull throughs
Dumbell split squat
Dumbell RDL
Single leg glute bridges
Paloff press
Wall sits
Tuesday 530am
Triceps smash on steel pipe
Pec deck
Mts incline press machine
T bench flat dumbell press
Lateral raises
Single leg rear delts
Rear delts on back ext apparatus
Kneeling db ohp on bench
Push press
Wall slides
Wed 6am
Tspine lats on rumble roller
PVC shoulder stretches
Single cable row
Kneeling lat pulldowns
Seated cable rows
1 arm db rows
Rack deads
Seated calf
Donkey calf
Hallow rocks
Frozen v sits
-
Thursday 6am
Tspine and lats on rumble roller
Ankle exercises
Calf raises superset tibia raises
Squats
RDL
Dumbell split squats
Ball hamstring curls
Dead bug
Paloff press
Adductor stretch
-
Friday 430pm
Tspine lats on rumble roller
Db curls
Db hammers
Machine tri ext
Pushdowns
Single leg pushdowns
Machine preachers
Hallow rocks
-
Monday 6am
Tspine and lats rumble roller
Seated cable row
1 arm db row
T bar rows
Dumbell RDL
Glute bridge
Single leg RDL
Ankle exercises
Calf raise superset tibia raise
-
Machine row wide grip
Pec deck
Mts incline press machine
Flat db press head off bench holding leg raise position during
Pullovers
Lateral raise
Hanging knee raise
Lat dead hangs
Ankle exercises
Wall slides
-
Wed 6am
T spine and lats on rumble roller
Dumbell split squats
Dumbell RDL
Back squats
Lying ham curl on ball
Leg ext
Side planks
Ankle exercises
Single leg RDL
-
Thursday 530am
Pulldowns
Standing single arm cable row
Seated cable rope row
1 arm db row
Db hammers
Cable curl
Machine curl
Single leg plank
Friday
6am
Tspine and lats on rumble roller
Db laterals
Javelin press
Db press
Db press into OH carry
Landmine press
Reverse pec deck
Heiko shrugs
Lateral raise superset overhead barbell hold
Pushdowns
Machine tri ext
-
what is heiko shrugs? google doesnt even answer
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what is heiko shrugs? google doesnt even answer
i meant kelso shrugs sorry!!
-
Sat 12 pm
Tspine and lats on rumble roller
Seated cable row
Mts incline press machine
T bench flat db press
1 arm db rows
Pull-ups
Monday 6am
T spine and lats on rumble roller
Dumbell split squats
RDL
Ankle exercises
Single leg RDL
Hip stretch
-
Tues 530am
Pec deck
Mts incline press machine
Flat alternating db press with leg lift hold
Low trap raise
Wall slides
Wed
530 am
Lat pulldowns
Low single arm cable row
1 arm db row
Birddog db rows on bench
Seated cable row
Single leg RDL
Single leg inverted row
-
5.30 in the morning?
-
5.30 in the morning?
its the only time I typically have to work out
I wish I could workout later in the day
Thursday 530am
T spine and lats rumble roller
Lying ham curl machine
Dumbell split squat
Squats
RDL
Friday 6am
Db curls
Db hammers
Rope pushdowns
Machine tri ext
Machine preacher
Dips
Sat 2 pm
T spine and lats rumble roller
Neck work
Calf raises
Tibia raises
Lat pulldowns
1 arm db rows
Low trap raise
Dumbell RDL
T bar rows
Ankle work
Single leg RDL
Hallow rocks
Bird dog on bench weighted
-
Monday
6am
Tspine and lats on pvc pipe
Dumbell RDL
Squats
Pull throughs
Paloff press
Single leg to double broad jumps
Ankle exercises
-
Wednesday
6am
Tspine and lats on rumble roller
Tspine on double lax balls
Single arm half kneeling pulldowns
Seated cable rows
1 arm db rows
Low trap raises
Barbell rows
Ankle exercises
-
Thursday 530am
Pec deck
Mts incline press machine
Flat db press variations
Incline db press variations
Kettlebell flies on floor holding leg lift
Pulldown ab vacummns
Ankle exercises
-
Friday 6am
Stability and balance
Rumble roller on lats and t spine
T spine rotation
Single leg RDL
Rolling
Dumbell RDL eyes closed
Ankle exercises
Single leg stands on bosu
Squats on bosu eyes closed
Single leg good mornings
Pullovers using trap bar
Stir the pot
-
Looking good dude!!
-
Looking good dude!!
thx
Sat 11 am
Tspine and lats on rumble roller
PVC shoulder stretches
Seated cable rows
Kneeling OHP
Tbar rows
Single leg RDL
Lateral raises
-
Monday
6am
Tspine and lats on rumble roller
Triceps smash on barbell
Hammers done from thighs not side of body
Dips
Pushdowns
Kettlebell curls
Side plank
Hallow rocks
Dying bug
Ankle exercises
Banded shoulder stretch
Tuesday 530am
Tspine and lats on rumble roller
Adductor mobilization
Leg press
Single leg RDL
Good Mornings
Single leg good mornings
Leg curl on ball
Deconstructed broad jumps
-
Wed
6am
Tspine on double lax ball
T spine rotation
Serratus wall slides
Scaption raise
Lateral raise
Cable lateral raise
Kneeling OHP
Reverse pec deck
Farmers walk
Side plank
Ankle exercises
-
Thursday 6am
Tspine on rumble roller
T spine rotation
Wall slides
Low trap raises
Dumbell RDL
1 arm db rows
T bar rows
Lat pulldowns underhand
Kettlebell pullovers on foam roller
Hallow rocks
Ankle exercises
-
Friday 6am
T spine on double lax ball
Ankle exercises
Lying leg curl machine
Zercher squats
Good Mornings
Barbell hack split squats
Barbell RDL
-
Sat 930am
Lat stretches
Pec deck
Incline dumbell press
Dumbell flat press head off bench leg lift hold during
Paloff press
Hammer curls from thighs
Machine tri ext
Machine curls
Pushdowns
-
Monday 5am
Tspine on rumble roller
T spine rotation
Ankle exercises
Deconstructed broad jumps
Single leg RDL
Side plank
Hallow rocks
Tuesday
530 am
Wide machine rows
Pulldowns
Single arm cable row
Seated cable rows
Underhand pulldowns
Standing cable rows
Side planks
Wednesday 530 am
Belt squats
Cable pullthroughs
Dumbell split squats
Single leg RDL
Deconstructed broad jumps
Chinese plank
-
Thursday 6am
Tspine and lats rumble roller
T spine rotation
Hammer strength incline
Chinese plank flat press
Weighted push-ups
Ankle exercises
Side planks
-
Friday 6am
Incline curls
Preacher curls
Db curls superset rope hammers
French press
Db skulls
Rope pushdowns
Hallow rocks
Standing calf raise
Ankle exercises
-
Sat 11 am
T spine lats on rumble roller
Seated cable rows
Tbar rows
1 arm db row
Dumbell RDL
Single leg RDL
Ankle exercises
-
Monday 6am
Tspine and lats on pvc roller
T spine rotation
PVC shoulder stretches
Bottoms up kb floor press
T bench flat db press
Incline db press holding leg lift during
Kb flies on floor holding leg lift during
Band pullaparts
Side plank with leg lift
Frozen v sit
-
Tuesday 6am
Stability and core
Tspine and lats on a roller
T spine rotation
PVC shoulder stretches
Ankle exercises
Single leg RDL
Deconstructed box jumps
Deconstructed single leg broad jumps
Victory raise for delts
Stir the pot
Long lever plank
-
I have been doing kind of a deload past week and bit more
Working on a lot of core and ankle and balance work
-
Sat 9am
Rumble roller t spine and lats
Pvc shoulder stretches
Pushdowns
Seated hammers
Single arm cable curls
Machine tri ext
-
Monday 6 am
T spine on pvc
Triceps on steel pipe smash
Band pullaparts
Band dislocations
Box jumps deconstructed
Single leg into double leg landing broad jump deconstructed
Paloff press
Squats
Kneeling single arm pulldowns
Seated cable rows
Javelin press
Dumbell RDL