Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: Obvious Gimmick on July 06, 2015, 07:21:02 PM
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Ok, I've fatted my way through the first half of the year so I decided to get back into the swing of things and lift heavy for the rest of the year. Been a while since I lifted heavy so my tenative goal is 1500lb raw.
I'll start posting here so if I quit, you can tell me what a puss I am.
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Don't injure yourself. Get back into it slowly.
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Good luck :)
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Kicking the dust off today. Full body work out
Bench 4x12
Dumbbell shoulder press 4x12
Lat pull downs 4x10
Leg press 4x10
Back hyper extension 2 x 20
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45 minute eliptical
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45 minute eliptical
do u watch tv or anything while on it??
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do u watch tv or anything while on it??
Yeah. It's so friggin' boring
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DB press 3x25
Bicep machine 3x12
Triceps push down 3x12
Squat 3x8
Bench 3x8
Hammer curls 3x8
French press 2x15
Leg curls 1x25
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Yeah. It's so friggin' boring
That's why I try to get my cardio done outside. The time goes by much quicker and I go for longer.
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No gym. Threw the kid around the pool
Edit: maybe I should clarify. My kid, my pool. Fun time had by all :)
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No gym. Threw the kid around the pool
Edit: maybe I should clarify. My kid, my pool. Fun time had by all :)
nice! What part of the U.S. Are u??????
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nice! What part of the U.S. Are u??????
Southern California.
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DB shoulder press 3x20
Reverse flies 3x10
Upright rows 3x10
Squats 3x10
Leg extensions 3x10
Tired.
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Squats 3x20
Good mornings 3x15
BB rows 3x12
Bicep curls 3x10
Leg press 2x20
Seated pulley rows 2x15
Feeling pretty good. Prob ly up the volume next week
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Incline BB press 4x15
DB press 3x15
Tricep 2x20
Side laterals 2x12
DBshoulder press 2x15
Felt strong but I took some pre work out and drank a diet dr pepper. My heart rate was through the roof. Didn't get done what I wanted today :-\
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Incline BB press 4x15
DB press 3x15
Tricep 2x20
Side laterals 2x12
DBshoulder press 2x15
Felt strong but I took some pre work out and drank a diet dr pepper. My heart rate was through the roof. Didn't get done what I wanted today :-\
which pre workout?
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Incline BB press 4x15
DB press 3x15
Tricep 2x20
Side laterals 2x12
DBshoulder press 2x15
Felt strong but I took some pre work out and drank a diet dr pepper. My heart rate was through the roof. Didn't get done what I wanted today :-\
Hate pre work out supps. They make me sick in the stomach and on one occasion I have vomited because of them.
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Hate pre work out supps. They make me sick in the stomach and on one occasion I have vomited because of them.
Was close to losing lunch too
It's MPH BCAA 10x energy.took it again today, felt ok
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Been slipping keeping up with this log.
No workout today
Yesterday : DB press
Incline
French press
Triceps press down
Flys
Feeling good, will do 1 more light leg / back session then up the pounds and lower the reps
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Lay pull downs 4x15
Rack pulls (lowest pin) 3x12
Leg press 3x20
Curls 4x15
Leg extensions 3x30
Seated rows 3x10
Going to split it up more now.
Thinking:
Chest 10 sets
Back 12 sets
Legs 10
Arms 10
Cardio afterwards
Standard stuff - large muscles before small: 2 minutes between sets: aim for 10 reps.
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Good job not overdoing your workouts and gradually working back to where you want to be. It can be difficult to resist doing too much too soon and it doesn't pay off in the long run, I've discovered.
45 minutes on the elliptical is pretty amazing. A half hour of cardio is all I have the patience for. At that, I used two different machines to keep from getting too bored. Been fast walking on the treadmill and then hitting the stationary bike. Maybe this week I'll switch one of the other out for the elliptical.
Lots of folks here getting back into the swing of things, including me. Feels darn good too.
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Feels darn good too.
I've had the worst 2 days at work in years! But dragged myself to gym and felt 100% better!
Yesterday - 35 minutes eliptical. Was watch in a soccer match and the 1st 25 minutes were a breeze. The made mistake of look at the timer and the last 10 minutes felt like I was climbing Everest.
Today:
First day of moderate weight.
Chest
Hammer strength incline 4x10
DB flies 3x10 (these killed me)
Wide grip bench 3x10 (really should have gone heavier here)
Dips (3 x 8)
I feel good. Wanted to do more. We'll see how I feel in the morning :)
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I've had the worst 2 days at work in years! But dragged myself to gym and felt 100% better!
Yesterday - 35 minutes eliptical. Was watch in a soccer match and the 1st 25 minutes were a breeze. The made mistake of look at the timer and the last 10 minutes felt like I was climbing Everest.
Today:
First day of moderate weight.
Chest
Hammer strength incline 4x10
DB flies 3x10 (these killed me)
Wide grip bench 3x10 (really should have gone heavier here)
Dips (3 x 8)
I feel good. Wanted to do more. We'll see how I feel in the morning :)
If your body responds to exercise like mine does, you have to wait two days to know if you did too much or not enough.
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If your body responds to exercise like mine does, you have to wait two days to know if you did too much or not enough.
Chest was sore yesterday and still sore today. But not bad. Will repeat a similar cheat routine next week.
Yesterday: nothing.
Today: shoulders
Machine shoulder press 3x20
Reverse pec dec 4x10
DB shoulder press 2x10
2x8
Shrugs (smith machine) 3x15
Side laterals (cable) 3x10
My shoulders never used to get sore, we'll see
Cardio: cleaned back yard. How does a 4 lb dog crap 158 lbs a week :-\
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Chest was sore yesterday and still sore today. But not bad. Will repeat a similar cheat routine next week.
Yesterday: nothing.
Today: shoulders
Machine shoulder press 3x20
Reverse pec dec 4x10
DB shoulder press 2x10
2x8
Shrugs (smith machine) 3x15
Side laterals (cable) 3x10
My shoulders never used to get sore, we'll see
Cardio: cleaned back yard. How does a 4 lb dog crap 158 lbs a week :-\
Speaking of cleaning the yard, try to imagine how much crap 4 dogs produce. Cleaning it up is a every day project.
More on topic, why so many reps on the presses and your traps? There must be a happy medium, says me who has pathetic traps and delts.
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Speaking of cleaning the yard, try to imagine how much crap 4 dogs produce. Cleaning it up is a every day project.
More on topic, why so many reps on the presses and your traps? There must be a happy medium, says me who has pathetic traps and delts.
Honestly, trying not to hurt myself so doing lighter weights. Off all "supplements" for the first time in a long time, so finding my groove.
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Legs
Squats 4X6
Leg press 3x10
Leg extensions 3x10
Leg curls 3x8
Most legs I've done in a while. I'll be feeling that
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Honestly, trying not to hurt myself so doing lighter weights. Off all "supplements" for the first time in a long time, so finding my groove.
In that case, your routine is much better than mine. I'm using lighter weights like you are, after a way too long break, but I am doing 10-12 reps. I get a little muscle soreness for a day or so on this routine. It must be working.
As for supplements, it would be dishonest for me to claim I was not using "supplements", especially since I am on doctor prescribed HRT and probably will be the rest of my life....or until I get sick and tired of sticking a needle in my butt every Monday. For over-the-counter supplements, I take Creatine and occasionally have a protein drink. Lately, if been using Vegan pea protein (I'm not vegan). It tastes surprisingly good.
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Legs
Squats 4X6
Leg press 3x10
Leg extensions 3x10
Leg curls 3x8
Most legs I've done in a while. I'll be feeling that
Tomorrow is leg day for me. My routine looks a lot like yours with the exception that I've not been squatting yet and I do a few more reps than you do with probably much lighter weights.
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Tomorrow is leg day for me. My routine looks a lot like yours with the exception that I've not been squatting yet and I do a few more reps than you do with probably much lighter weights.
Squats were tough today. More because of the bar placement. I've always struggled to get the bar low enough on my back.
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Good stuff brother!!
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Squats were tough today. More because of the bar placement. I've always struggled to get the bar low enough on my back.
I use a piece of equipment made of plastic that cradles the bar.
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I use a piece of equipment made of plastic that cradles the bar.
Is this a home made thing?
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Legs
Squats 4X6
Leg press 3x10
Leg extensions 3x10
Leg curls 3x8
Most legs I've done in a while. I'll be feeling that
My legs are already howling. :-\
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Is this a home made thing?
It is not homemade. Thanks for asking about it though because until I just looked it up, I did not know that it was called a Manta Ray. Here is a link to information about it: https://www.google.com/search?sourceid=ie7&q=Plastic+shoulder+and+back+equipment+used+when+doing+squats&rls=com.microsoft:en-US:IE-Address&ie=UTF-8&oe=UTF-8&rlz=1I7SNNT_enUS392US392&gws_rd=ssl (https://www.google.com/search?sourceid=ie7&q=Plastic+shoulder+and+back+equipment+used+when+doing+squats&rls=com.microsoft:en-US:IE-Address&ie=UTF-8&oe=UTF-8&rlz=1I7SNNT_enUS392US392&gws_rd=ssl)
It is available for purchase on Amazon. http://www.amazon.com/Advance-Fitness-Inc-4662-Manta/dp/B0017DGBY8 (http://www.amazon.com/Advance-Fitness-Inc-4662-Manta/dp/B0017DGBY8)
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I like this log bud.......keep it going and stay focused.
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It is not homemade. Thanks for asking about it though because until I just looked it up, I did not know that it was called a Manta Ray. Here is a link to information about it: https://www.google.com/search?sourceid=ie7&q=Plastic+shoulder+and+back+equipment+used+when+doing+squats&rls=com.microsoft:en-US:IE-Address&ie=UTF-8&oe=UTF-8&rlz=1I7SNNT_enUS392US392&gws_rd=ssl (https://www.google.com/search?sourceid=ie7&q=Plastic+shoulder+and+back+equipment+used+when+doing+squats&rls=com.microsoft:en-US:IE-Address&ie=UTF-8&oe=UTF-8&rlz=1I7SNNT_enUS392US392&gws_rd=ssl)
It is available for purchase on Amazon. http://www.amazon.com/Advance-Fitness-Inc-4662-Manta/dp/B0017DGBY8 (http://www.amazon.com/Advance-Fitness-Inc-4662-Manta/dp/B0017DGBY8)
Seriously? I'm about done with this site.^^^
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Ok, I'm back. Even another run at some masters / elite numbers. Been doing BB workout for a year, so I'm in fair shape but not strong
BP : built up to a set of 1x6 x 315
Then back down to 3 x 10 x225
DB flys 3x8
Tricep work
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Legs:
Squats 6x3
Leg press 4x5
Lying hamstring curls 3x8
Bicep
7 sets total
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Housework all day. Ate a pizza so.....neck work?
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OHP
4x6 x155
Front DB raise
3x10
Upright rows
3x10
Shrugs
3x fail
Some pulley shit: 2x10
30 min stair master
Should have gone heavier today
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Good mornings 4x4 pretty light
Hammer strength high rows 3x10
Lat pulldowns 3x10
Seated pulley rows 3x10
Back hypers 3xfailure
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35 minutes stair master
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Hammer curls 3x6
Preacher curls 3x10
Alternative DB curls 3x 10
Tricep push down 3x10
Tri extension 3x10
Single arm ext 2x10
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Taking a couple days off
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Goal? BBing PLing?
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Goal? BBing PLing?
PL:
I'd like to take a run at a 1500 lb total. That'll be a challenge for me. I've never done a full power meet. But have done a few push pulls. PR is right at 400/600 = 1000. But that was several years ago. I feel good right now, so I'm optimistic
And I want blue stars
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Squat 4x4
Leg press 4x6
Calves 2x10
Leg curls 2x10
Glut machine 2x12 - never used before. I'm not doing it right. Felt quads not flutes. Nice hip strenxh though
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Preacher curls 3x6
Seated DB curls 3x6
Pulley curls 1x15
Close grip BP 3x6
DB tricep ext 2x6
Tricep ext 1x15
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30 min stairs
390 cal
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Squat 4x4
Leg press 4x6
Calves 2x10
Leg curls 2x10
Glut machine 2x12 - never used before. I'm not doing it right. Felt quads not flutes. Nice hip strenxh though
There are a couple of different styles of glute machines, most provide weighted kickbacks. Lunges are an excellent exercise for glutes but deep squats are still king. Your calves must not need much work. I never do less than 5 sets and at least 15 reps. My calves remain sucky. I've found that the older I get the smaller my legs and butt are. Probably because I sit around shooting the shit on Getbig too much. ;D
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OHP 3x6
Upright rows 3x6
Side laterals 2x6
Rear laterals 2x6
Shrugs 3x15
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Rest
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Airosol.
That's a good solid approach to delt training.
Including a push (OHP) with a pull (upright rows) and an extension exercise (lateral & rear raises). Though shrugs are not a direct delt movement they also affect the shoulder girdle, hitting the traps along with the uprights also. Rep and set scheme are a common sense tried and true proven method.
Good Luck.
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Thanks you guys :D
Bench 3x 6
Inline DB press 3x6
Machine flies 3x6
Barbell incline 1x8 didn't really want to do this but felt cheated on my last set of BP when my spotter decided to get in a set of rows :-\
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Garbage
Rack pulls 5x2
Back hyper 3x8
Seated pulley rows 3x6
Felt like shit...called it a night
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Squats 3x6
Leg press 3x6
Leg extension 3x6
Sumo dead lift 3x4
Foam roller
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Foam roller
Preacher curls 3x6
Seated alt curls 3x6
Pulley curls 3x10
Close grip BP 3x6
Skull crushers 3x6
Press downs 3x8
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Stairs 30 min. 375 cal
Foam roller
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OHP 3x6
Shrugs 3x15
Up right rows 3x8
Front laterals 3x8
Side lats 3x10
Rear lats pulley 3x 6
Roller
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PL:
I'd like to take a run at a 1500 lb total. That'll be a challenge for me. I've never done a full power meet. But have done a few push pulls. PR is right at 400/600 = 1000. But that was several years ago. I feel good right now, so I'm optimistic
And I want blue stars
What are your stats? Ht? Wt? Age?
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Rest
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Bench
Worked up 315
1x3x315
1x2x335
1x3x315
Close grip
3x8
Wide grip
3x10
Incline barbell
3x10
Pulley - straight bar press down
3x8
Single arm
3x8
Skull crushers
3x10
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What are your stats? Ht? Wt? Age?
6'0, 255, 48. TRT. Lifting for 25 years. PRs roughly 400 bp/600dl/ never really done squats, total guess around 400.
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6'0, 255, 48. TRT. Lifting for 25 years. PRs roughly 400 bp/600dl/ never really done squats, total guess around 400.
Solid numbers, why no squats?
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Unplanned rest day
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Leg press 3x6
Squats 3x5
Hamstring curls 3x6
Leg extensions 2x8
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AM
Only did 20 min stairs. Legs fried from yesterday
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PM
11 sets of upper back. To lazy to break them down
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12/11 rest
12/12
DB press 2x6x100
Incline bb 3x6x225
Close grip bench 3x6x185
One arm rows 3x10x50
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12/13 rest
12/14
OHP 3x6
Upright rows 3x8
Shrugs 3x20
Rear delt pulley 3x8
Side ". ". 3x8
Front delt DB raise 3x10
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Good mornings 3x6
Hack squat 3x8
Hamstring curl 3x10
Leg ext 3x8
Taking a few days off from weights to let joints heal. Will do cardio if I gotta go to gym
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Ok back. Fighting a cold
Incline BB press 3x10
Hammer bench press 3x8
DB incline 3x8
Close grip bench 3x10
French press 3x10
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How far out are you from testing yourself to see where you're at numberwise?
Nice name change too. :D
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Squat 5x5
OHP 5x5
Bent over rows 5x5
Thank chaos, I asked Ron to change it years ago, he said no. But I guess he changed his mind :D
I'm shlubbing through the rest of the year. Then start a 4week 5x5. Then see where I'm at. So I'm thinkIng right around super bowl Sunday. I'll post some numbers.
The meet I will win in in July. It's a push/pull. So I'll find a full power sometime in April.
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Workout A
Squat 5x5
Bench 5x5
Bent over rows 5x5
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Workout B
Squat 5x5
OHP 5x5
DL 1x5. Did 2 more, went too light
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Workout A
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Workout B (mostly)
5x5 squat - 3xs a week sucks! I've squatted more in 2 weeks than I have in 2 months
5x5 OHP
5x2 deadlift - still working on technique: historically my strongest lift. Haven't pulled in a while so no real hurry. Feels good already
PS: did everyone get tren for Xmas? Some big fuckers in the gym this week
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Workout A:
Getting tired of this. Will continue until super bowl sunday, then switch.
Fucked up biceps on squat. Had bar on finger tips like a moron. Finished work out strong. Lesson learned
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B
Squat 5x4 - done
OHP 5x4 - done
DL: 2x 2: still warming up and SPLIT!!! There go the pants :-X. Of course there was a legit 7 (getbig 3) in the power rack next to me. She clearly wasn't impressed :-\
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B
Squat 5x4 - done
OHP 5x4 - done
DL: 2x 2: still warming up and SPLIT!!! There go the pants :-X. Of course there was a legit 7 (getbig 3) in the power rack next to me. She clearly wasn't impressed :-\
LOL!
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Bench 3 x 10
DB flys 3x8
Incline bb 2x10
Tri press down 3x12
French press 3x12
Pec dec 2x8
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DL: 5x2. Sucked actually. Shit form
Good mornings 3x8
Preacher curl 4x10
Alt. DB curls 4x 8
DB rows 3x15
Not feeling good about those DL. Maybe my expectations were too high. Been sick. Was wah wah. But those were doubles at 315. And they should have been waaaay easier.
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Upright rows (smith machine) 4x10
OHP 3x8
Front lat raises 3x10
Rear lat (pulley) 3x8
Shrug 3x15
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Squat 5x3x245
Leg press 3x8
Sumo DL 5x5 light
Leg ext 4x10
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Incline bb worked up to 2x3x275
315x0. Biceps killing me
DB flies 3x10
Close grip bb 3x10
Pec deck 3x10
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Biceps 8 sets high reps
Triceps 8 sets high reps
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Bench 3x6
DB shoulder press 3x6
Incline DB press 3x6
Shrugs 3x6
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DL 3x5
Good mornings 3 x 6
High rows 3x 6
Got called to work :-\
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Bis : 6 x 6
Tris. Same
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Good workouts.
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Cardio.
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Squat 3x6
Leg press 3x6
Quad Extensions 3x8
Ham curls 2x8
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It's a constant fight against gravity.
If we give in we turn to crap.
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It's a constant fight against gravity.
If we give in we turn to crap.
Fact!
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Bench press 3x6
Incline dumbbell 3x8
Machine flies 3x8
Tricep pressdown. 3 sets
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Cardio
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That's it.
You bad.
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That's it.
You bad.
And fat
And old
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Deadlift 5x3
Bent bb rows 2x8
Highrows 3x8
Bully rows 3x8
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OHP 4x6
Shrugs 4x8
Front laterals 3x8
Side laterals 3x6
Arnold press 3x8
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OHP 4x6
Shrugs 4x8
Front laterals 3x8
Side laterals 3x6
Arnold press 3x8
On the road to greatness no doubt.
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On the road to greatness no doubt.
:D
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Squat 4x3
Hack squat 3x6
Leg extensions 3x6
Someglute machibe that violated me 2x8
Straight bar curls 3x6
Alt DB cult 3x6
Preacher curls 3x6
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Bench 3x6
DB incline 2x8 biceps killing me
Pec deck 3x10
Triceps 6x8
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Bench 3x6
DB incline 2x8 biceps killing me
Pec deck 3x10
Triceps 6x8
Uh oh.
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OHP 3x6 note to self = don't do this next week
Pulley laterals (different levels) 6x 8
Shrugs 3x12
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And Jesus said: "Be healed!"
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Hack squat 4x6
Legpress 3x6
Glutes 2x10
Leg extensions 3x8
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Goodmornings 3x6
High rows 3x6
Bb rows 3x6
Shrugs 3x12
Lat pull down 3x6
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Preacher curls 3x6
DB curls 3x6
Drag curls 2x 8
Cardio
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Cardio
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Bench 3x6
Incline 3x8
DB bench 2x8
Close grip bench 1x15
Triceps 6 sets of this and that
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Shoulders: machine stuff. Shrugs
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We are watching...always watching...
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We are watching...always watching...
:)
Legs 10 sets
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Sad sad attempt at deadlifting today. Embarrassing.
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Sad sad attempt at deadlifting today. Embarrassing.
You can't be great every day.
Just keep at it.
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Cardio yesterday
Cardio today
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What kind of cardio?
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Hey, what happened to you?
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Bench 3x6
DB incline 2x8 biceps killing me
Pec deck 3x10
Triceps 6x8
When you said your bicep was killing you, what did you mean? Did you hurt it getting the dumbbells into position or lowering them?
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Ok I'm back. Took a few days off. Been back at it for a few days though.
Today
Squats 3x6
Leg press 3x8
Leg curls 2x15
Stair stepper 15 min
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What kind of cardio?
I get so bored doing cardio. I mix it up between elliptical, treadmill and stair stepper. I enjoy biking but it hurts my junk. 30-45 minutes. Try to keep heart rate around 145
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Back
lat pull down 3x8
One arm DB rows 3x6
High rows 3x8
Pull overs 2x15
In and out in 40 minutes, gym was empty
Gimmick Likey
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30 min treadmill
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10/14
6x10 benchpress
Flies 3x10
Preacher curls 3x8
Alt. DB curls 3x8
Drag curls 2x12
Today
30 minutes treadmill
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30 minute elliptical
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Good job.
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30 minute elliptical
Thirty minutes seems about right for anything cardio. That's where I'm at regardless of what equipment I use; treadmill, elliptical or stationary bike. Sometimes I use a combo of all three in a 30 minute period which keeps me from becoming bored.
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I remember Doctor Ken Cooper wrote that three miles a day concerning runners who use cardio for health was optimal. He said anymore than that then you are training to become a better endurance athlete and your health benefits do not rise with the additional work. A casual trainer doing three ten minute miles concurs with your observation that 30 minutes is a good amount of time to do cardio.
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Chest:
3x7 incline B.B.
3x7 flat bench
3x10 machine flies
Was going to do tris, but I am spent. Diet has been shit.
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One day at a time.
One week at a time.
One month at a time.
One year at a time.
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Shoulders
BB OHP 3x6
Side lat raises (pulley) 3x10
Rear lat (pulley) 3x10
Front raise DB 2x10
Shrugs 2x20
Tris
Pulley press down - straight bar 3x8
DB extensions 3x8
Skull crushers 2x10
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Legs
Squats 3x5
Leg press 3x8
Hammy curls 2x10
Leg ext 2x10
Some rotator cuff work.
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Back
Face pulls 3x20
Tbar 3x8
Machine pull overs 3x10
Rack pull lowest pin 3x5
Shrugs 3x15
BB rows 2x8
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Nice!
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1/4
Arms: already forgot what I did. But 8 sets of bi and 6 tris. Higher reps than larger muscles. I like arms in the 12 - 15 rep range
1/5:
Walked a bit through the park
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Chest:
Barbell bench: Worked up to 335lbs. Was planning on a triple, which should have been pretty easy. Then moving up in wt. 2nd rep my left pec cramped like a bitch. Smartly, I had a spotter. Went down to 225. Couldn't even do that. So like a true getbigger, I switched to B.B. OHP. 4 x8 - these felt good. So moved to delts. Should have gone home or did some cardio but
Rear delts pulley 3x10
Side delts pulley 4x10
Side lateral machine. 3x8
Terrible day.
I'll ice up the pec. Take some Advil, back at it tomorrow.
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Back: all machines due to sore pec
Lay pull down 5x10
Face pulls 3x20
Mid rows 5x10
High rows 4x8
One arm rows 3x8
Reverse flies 3x10
Pec felt ok. Stretched quite a bit
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Getbiggers are true warriors who never quit.
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Squats 5x5
Sumo DL 4x5
Calves 2 x failure. I never do calves but I needed a rest
Leg extensions 3x 10
Leg curls 3x10
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Biceps
BB curls 3x12
Seated DB curls 3x8
Machine preachers 3x10
Tri
Overhead DB ext 3x10
Straight bar pressdowns 3x10
One are rope pressdown 3x8
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Glad you are posting.
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Glad you are posting.
Thanks nat. Hopefully it lasts
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45 minutes cardio in before 6am. Total stud. Now I can eat French toast, bacon and drink the blood of virgins.
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Chest press: 4x15. Started here to test the pec. Felt ok so moved on
BP: super light 4x15
Tricep press down 3x15
Incline BB 4x15
Pec dec 4x8
Stayed light all day felt good.
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Stayed light all day felt good.
Smart.
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So I'm on the pec dec today and across from me is this chick on some tricep machine that I've never used. She cute, plain, dressed in pink - very modest esp. by today's ho-bag standards. Anyways she's staring at me ALOT. This is rare for me. I'm a big fat bag who runts and sweats in the gym. Been approached by guys a few times but never a girl.
Anyway I'm feeling good about the whole thing. Then she gets up from the machine and bends over to pick up her cane!! Yep a white one with a red tip!!! Chick was totally blind! Fuck my luck. I ran out of gym crying like a bitch!
Gods truth story...except the crying part :-[
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So I'm on the pec dec today and across from me is this chick on some tricep machine that I've never used. She cute, plain, dressed in pink - very modest esp. by today's ho-bag standards. Anyways she's staring at me ALOT. This is rare for me. I'm a big fat bag who runts and sweats in the gym. Been approached by guys a few times but never a girl.
Anyway I'm feeling good about the whole thing. Then she gets up from the machine and bends over to pick up her cane!! Yep a white one with a red tip!!! Chick was totally blind! Fuck my luck. I ran out of gym crying like a bitch!
Gods truth story...except the crying part :-[
(https://media.giphy.com/media/2dJ5Iait4QrW8/giphy.gif)
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OHP 4x10
Side lat pulley 3x12
Rear lat pulley 3x12
Front lat pulley 3x12
Shrugs 3x20
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Hack squat
5x5
Leg press 3x8
Leg ext 3x8
Leg curl 3x8
Preacher curls 3x15
Alt DB curls 4x5
Reverse curls 4x10
Great day. Been a while since the whole work out was nice.
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DL 5x3
Barbell rows 3x12
Face pulls 3x15
Lat pull downs 3x10
Shrugs 4x15
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Hammer press 3x12
Bench 3x 10
Flies 3x10
Incline 2x10
French press 3x20
Tricep press down 3x12
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BB OHP 5x5
Rear laterals 3x12
Side laterals 3x12
Face pulls 3x12
Front laterals 2x12
Seated DB OHP 2x8
Preacher curls 3x15
Concentration curls 3x15
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Arnold is pleased...
(https://media.giphy.com/media/YoB1eEFB6FZ1m/giphy.gif)
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Yes!!!
Hack squats 5x5
Rack pulls 3x5
Leg press 3x10
Leg curls 2x10 cramped up
Calves 2x20
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40 min cardio 600cal
PM
Biceps 8 sets of this and that
Reverse flies 3x15
Face pulls 3x15
Shrugs 3x15
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30 minutes cardio 400cal
-
30 min cardio 486 cal
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40 min walk in park 375 cal
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40 min walk in park 375 cal
I'm convinced walking fast is one of the best exercises anyone can do. It was a favorite of Steve Reeves. Every time I get on a walking kick I generally do it for around 60 minutes. Sometimes a bit more. Physically I feel great with fast walking. It feels like a workout but I never feel that spent exhaustion feeling from working out. Psychologically I also find myself in a good mood from it. I believe it's a great anti depressant. It makes a great combo for lifting.
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I'm convinced walking fast is one of the best exercises anyone can do. It was a favorite of Steve Reeves. Every time I get on a walking kick I generally do it for around 60 minutes. Sometimes a bit more. Physically I feel great with fast walking. It feels like a workout but I never feel that spent exhaustion feeling from working out. Psychologically I also find myself in a good mood from it. I believe it's a great anti depressant. It makes a great combo for lifting.
Definitely more enjoyable than treadmill or stair master.
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Squat 5x5
BP 5x5
OHP 5x5
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45 min park walk 465 cal
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Squat 5x5
OHP 5x5
DL 5x5
Total time 50 min
rotator work
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(https://66.media.tumblr.com/7ea9f5ffcd5d3f283d4a44c3f8015b28/tumblr_mpzojoJigy1rdsiguo1_400.gif)
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:D
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Preacher curl 4x15
Alt DB curls 3x8
French press 3x12
Tricep pressdown 3x12
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OHP 4x5
Side laterals DB 3x8
Rear laterals cable 4x8
Front laterals cable 4x8
Shrugs 3x10
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OHP 4x5
Side laterals DB 3x8
Rear laterals cable 4x8
Front laterals cable 4x8
Shrugs 3x10
Same weight every set? Do you try to push the pace or do you wait for full recovery between sets?
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OT, I do biggest lift first . OHP, BP, SQ, DL / rack pull. That lift I know my max for 5 reps and will do that - occasionally going up or down a few lbs. The other excercises Vary depending on what looks fun that day. That weight varies. As I've said before I suck at sticking to a specific program. I've done PL meets in the past and wouldn't mind getting in a few more before I die. If that happens I'll tighten up the program. Until then, ill wing it
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I'll go about 2 minutes between compound lifts. 1 for accessory
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I only competed one time in power lifting for the State Championships of New Jersey. I was around 17 years old. A coworker of mine is a long time power lifter who trains in a pure power lifting gym. His friend who won my weight class the 148lbs (that was a lightweight back then) said he remembers me. How the hell can he remember me from meeting me from the 70's?
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T bar rows 3x10
DL 2x5
Good mornings 3x10
Face pulls 3x12
Garbage day. Maybe I'll take up figure skating
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Rotator work
Incline BB press 5x5
Flat DB press 2x8
Hammer chest press 3x8
Triceps 3x15
Felt really good. No more figure skating
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30 minute walk 300 cal
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Wore a squat belt for the first time in a couple years. Woeked up to a couple pretty heavy doubles. Had a lot left but that was good enough.
Leg extensions 3x10
Seated alt DB curls 3x8
Cable curls 3x8
Reverse grip ez bar 3x8
Some stupid machine 2x10
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Awesome!
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So I heard Odd Haugem say that 265lb strict press was a "mans weight" so I gave it a shot. Yeeeaaahhh!
I got up to 225 for a not so strict rep. Down to 195 for 3x4 then 185 for 3x4
Seat DB side laterals 3x8
Rear lat pulley 3x12
Face pull 2x20
Shrugs 3x10
Side lat pulley 3x8
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You strong, brother!
(https://i.pinimg.com/originals/1b/ba/d3/1bbad3facb12173b6a1820277a316c4f.gif)
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DL: Worked up to a couple singles. Not interested in a number, just trying to get back into the belt. But it was a mistake. Went too heavy which f'ed up the rest of the workout
Facepulls 3x10
Hammer strength low rows 3x8
Lat pulldowns 3x8
Note to self: no DL for 2 weeks
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So I heard Odd Haugem say that 265lb strict press was a "mans weight" so I gave it a shot. Yeeeaaahhh!
I got up to 225 for a not so strict rep. Down to 195 for 3x4 then 185 for 3x4
Seat DB side laterals 3x8
Rear lat pulley 3x12
Face pull 2x20
Shrugs 3x10
Side lat pulley 3x8
You did a press of 265lbs!!!! You picked it off the squat rack and did a press? That's an insane weight. I remember watching ABC's Super Stars and very few pro athletes could push press that much weight let alone lift it with only a press. I think Mentzer and Ferrigno were out at 300lbs and that was a push press. Amazing weight. Much props.
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You did a press of 265lbs!!!! You picked it off the squat rack and did a press? That's an insane weight. I remember watching ABC's Super Stars and very few pro athletes could push press that much weight let alone lift it with only a press. I think Mentzer and Ferrigno were out at 300lbs and that was a push press. Amazing weight. Much props.
Noooo....that was my goal. I did 225 with some leg pump
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You did a press of 265lbs!!!! You picked it off the squat rack and did a press? That's an insane weight. I remember watching ABC's Super Stars and very few pro athletes could push press that much weight let alone lift it with only a press. I think Mentzer and Ferrigno were out at 300lbs and that was a push press. Amazing weight. Much props.
Long long time ago before accident & injury
I could seated press behind neck 320lbs - Hmmm that Damn Could Business. !!!
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Long long time ago before accident & injury
I could seated press behind neck 320lbs - Hmmm that Damn Could Business. !!!
That's world class if it was full range and not a half rep. Incredible strength.
Every workout for many years I use to include power clean and push jerks in my back routine. I use to go up to 225lbs or slightly more every back work out. I realize it's nothing fantastic but for a general fitness routine I felt I was doing good.
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That's world class if it was full range and not a half rep. Incredible strength.
Every workout for many years I use to include power clean and push jerks in my back routine. I use to go up to 225lbs or slightly more every back work out. I realize it's nothing fantastic but for a general fitness routine I felt I was doing good.
I doubt world class - if only - I was Record holder on Bench & Squat in UK.
All Pressing Movements I was good at. Oh Those were the days 😢😢
Avoid injury & Accidents at all Costs. Don’t I know it.
That’s a good poundage for power cleans & An often overlooked Good Back Exercise 👍🏻
Also good for functional strength.
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OG Congrats, 225lb is a very respectful press. I'm assuming it was off a power rack. Might amaze yourself if spending a bit more training time on pressing. Not only in strength but increases in shoulder girdle muscle mass. Talking about the shoulder circumference, which most BB'ers don't bother to measure.
That 265 strict press is not uncommon among a lot of lifters. Though strict (no knee or other body English involve) might be another matter. The original military overhead press (adopted from some old European army training handbooks) was with the heels together, knees locked and back ramrod straight with no back bend. With a pause and hold at the top position of the press.
From what I've seen over the years, most BB'ers would have a hard time overhead pressing their own bwt. Which is not being critical, but that perhaps too much attention and training time is with the bench press. Even a few PL'ers have a hard time with overhead pressing, a different set of muscles are recruited than when laying on one's back and pressing out
Ill...impressive seated 320lbs. Another exercise that seems to strike fear in a lot of BB'ers...but should not. But than again, most body mechanics are different from lifter to lifter. Spent a lot of time invested in the press behind neck, front press and upright rows and still injury free.
Good Luck
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OG Congrats, 225lb is a very respectful press. I'm assuming it was off a power rack. Might amaze yourself if spending a bit more training time on pressing. Not only in strength but increases in shoulder girdle muscle mass. Talking about the shoulder circumference, which most BB'ers don't bother to measure.
That 265 strict press is not uncommon among a lot of lifters. Though strict (no knee or other body English involve) might be another matter. The original military overhead press (adopted from some old European army training handbooks) was with the heels together, knees locked and back ramrod straight with no back bend. With a pause and hold at the top position of the press.
From what I've seen over the years, most BB'ers would have a hard time overhead pressing their own bwt. Which is not being critical, but that perhaps too much attention and training time is with the bench press. Even a few PL'ers have a hard time with overhead pressing, a different set of muscles are recruited than when laying on one's back and pressing out
Ill...impressive seated 320lbs. Another exercise that seems to strike fear in a lot of BB'ers...but should not. But than again, most body mechanics are different from lifter to lifter. Spent a lot of time invested in the press behind neck, front press and upright rows and still injury free.
Good Luck
Yes same here ( Before & after Accident ) I’ve spent a lot of time doing upright rows & Press Behind Neck
Never had any issues - I can still do press behind neck & Bench Press Just with considerably less
Weight now, upright rows not affected though I’ve never used much above 140/150lbs.
Yet leg extensions & hacks I immediately feel in my knees & don’t do either of them exercises.
We’re all put together slightly different.
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BP:
Worked up to a couple nice doubles. Felt nice. Then back down for 2x5
Close grip BP 3x10
Cable flies 3x10
Incline 2x10
French press 3x10
Note to self: go light next BP
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Squat 5x5 no belt
Z squat 3x8
Ham curls 2x8 cramped up
Leg extensions 3x15
Hammer curls 3x8
Preacher 3x6
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Did a speed day. No reason, just bored with the same thing. So used very light weights
Push press 3x10
Behind the neck press 3x almost failure. 45lb bar only
Shrugs 3x15. Held last rep for grip strength
Face pull 3x20
Rotator work
In and out in 30 minutes
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Nice.
(https://media.tenor.co/images/c6620a40b51e2d8549bb89fe0ed3cf9c/raw)
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Bench
3x5
Incline
3x8
DB bench
5x10
Skullcrushers
3x12
Rope pressdown
3x20
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Squat
3x5
Goodmornings
3x8
RDL
3x8
Back extensions
2xfaolure
Did some planks. That was .....interesting
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BP
1xfailure 275lb: don't know how many that was because the spotter stole my set
Board press 3x3
Push/press 3x8
Side laterals pulley 3x10
1arm press downs 3x20
Rope press downs 3x10
Rotator work
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That's a good workout.
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That's a good workout.
I'm re-doing a mini- program I did a bunch of years ago. It's only 4 weeks. Then I'll determine where I'm at with my maxes. There's a push/pull meet in June I'd like to hit. But I'll only do it if I'm around 400/600. Not sure how close I am. I'll see in 3 weeks
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Squat: 1xfailure: 315 lbs
Z squat: pause on bottom 3x8
Hamstring curls: 3x12
Preacher curls : 3x12
Glutes: 1x0 cramped up
My stretching game sucks. Not happy about that. But good day. Thought about some leg ext. but quads were fried from z squats
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Good mix of low rep/high rep stuff.
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Bench
5x5
Incline 3x8
Dumbbell press
3x10. Was supposed to be 5 x10 but shit happens
Skullcrushers
3x12
Rope pressdown
3x20
Gym time 90 minutes. That long for me. We'll see how I feel tomorrow
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Squat
3x5
Sumo DL
3x3
Went off program. This was supposed to be RDL 3x10
Good mornings
3x10
Back ext
2xfaulyre. Focus on top, squeezing glutes
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Bench
315lbs to failure. Had a good spotter
Board press
3x3
Push press
3x8
Re-racking failure on 3rd set. Disaster nRrowly avoided :-\
Dumbbell lAterals
5x10
Light rope pres down
1x50
1x25
1x15
Threw in a few dips on the way out because I'm an absooute monster!!!
Time in gym 1:15
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Awesome.
(https://media.tenor.com/images/f419d34c3142926cdad02d59e44e3010/tenor.gif)
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Back squat
315 lb: 1 x failure
Z squat
5x6
Ham curls 2x12
Glutes 2x20
Leg ext 3x8
Time: just a whisper over an hour
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Bench
4x4
Incline BB
3x6
Flat bench dumbbell press
3x8
French press
3x20
Rope pulldowns
3x15
Time 1:15
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Instagram warriors were out in gorse today, so I improvised a bit. Still a good day
Hack squat 2x4
Back squat 3x4
Rack pulls lowest pin
4x4
Goodmornings
3x6
Preacher curls
2x20
2x12
Back extensions
1xfailute
Rotator stuff
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Had some free time, snuck to the gym for 30 minutes. Biceps and traps. High rep/low weight
-
Bench
1x315 to failure
Close grip 3x6
DB overhead press
3x10
Side laterals pulls
3x12
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Wanted to max out on DL. Worked up to 495 then couldn't move it. Kind of discouraging. I should have smoked that
-
Leg press
3x10
Speed DL
3x10
Bent BB row
3x8
Hammer curls
4x15/12/10/8
Time: 40 min
-
Bench
3x10
Close grip bench
3x10
Seated DB press
3x12
French press
3x15
Cable press down
3x20
DB flies
3x8
Time 40 min
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Wanted to max out on DL. Worked up to 495 then couldn't move it. Kind of discouraging. I should have smoked that
Interesting how the body works.
Very possibly your CNS was fatigued.
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Interesting how the body works.
Very possibly your CNS was fatigued.
Thanks for the input Nat. I think you're right. I hope you're right. I was going heavy for a few weeks. I'm dialing it back for a few weeks
Hack squat
3x10
DL: off a bumper plate. Maybe 2 inches thick
3x10
BB row
3x12
Hammer curls
3x12
Reverse ez bar curl
2x20
Hamstring curl
3x12
Time: 1 hour
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Wanted to max out on DL. Worked up to 495 then couldn't move it. Kind of discouraging. I should have smoked that
You did max out - on the lift before 495 as that was to much.
You answered your own question.
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Incline
3x10
Seated DB press
3x12
Close grip BP
3x10
French press
3x15
Reverse flies (cable)
3x15
Cable pressdown
3x20
Time: 1:10
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Hack squat
3x10
DB side laterals
3x10
Lat pulldowns
3x8
Alt DB curls
3x8
Shrugs
3x20
Fortgot to do leg extensions
Time: 1 hour
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Incline
3x10
Seated DB press
3x12
Close grip BP
3x10
French press
3x15
Reverse flies (cable)
3x15
Cable pressdown
How long do you rest between reps and sets?
3x20
Time: 1:10
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Hey prime. My big movements bench, squat, OHP, usually 2 minutes. Smaller muscles how ever long it takes to catch my breath. A minute I'd guess
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Hey prime. My big movements bench, squat, OHP, usually 2 minutes. Smaller muscles how ever long it takes to catch my breath. A minute I'd guess
I've noticed that I'm taking a few extra seconds as I've increase the amount of weight used regardless of the exercise.
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Walked in park today. It was nice to get out. Looked at the spots to do my prison workout which I'll probably start tomorrow. BW exercises. Fuck corona. It'll be thonged up even if I am restricted to my apartment
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(http://www.cutenessoverflow.com/wp-content/uploads/2014/04/red-panda-1.gif)
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(http://www.cutenessoverflow.com/wp-content/uploads/2014/04/red-panda-1.gif)
Legit lol
8x400 yard sprints. When I say sprint. Im fat and 50,so work with me.
5x50 push ups: flat, hand on picnic table bench, hands on table, feet on bench, feet on table
Felt pretty damn good I must admit.
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Did some twisting and stretching on the balcony until my neighbor came our smoking a Cheech and Chong joint, then I went to park. 3 mile walk
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8 x 400 is one of my favorite workouts. 400 repeats are a staple of the track world from half milers to marathoners.
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(http://www.cutenessoverflow.com/wp-content/uploads/2014/04/red-panda-1.gif)
Rocket from Guardians of the Galaxy! LOL!!
Today I did S.H.I.T. Super High Intensified Training...In other words, I made it through a warm-up and three sets before just about passing out in my garage, LOL!
I think I will go back for more tomorrow!
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Stretched quite a bit. Sprints, I'm guessing about 75 yards between light poles at the gym. Ran one way, walked back. 2.6 miles total.
-
i lifted chairs, push ups, all kinds of shit. It was ok. I need to formalize it a bit more
-
2 mile run. Was supposed to be theee but got all shin splinty.
-
30 minutes bodyweight stuff. Pushes pulls dips and daps
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You can do so many body weight exercises. TRX is another route. TRX fits in a little bag. Lastly if you're working out in a park you can ratchet this this thing to a tree for chins and dips. Below is an effective routine.
1. bodyweight deep squats
2. Jumps from the lunge positions switching legs as you jump up.
3. Standing on one leg do a stiff leg body weight dead
4. pull ups
5. Body weight rows (face toward the sky grabbing a bar and row you body. I find it more effective if I elevate the legs to make my body horizontal.
6. push ups all kinds
7. Feet elevated push ups for more delt involvement.
8. dips
9. reverse grip pull ups for more bicep involvement
10. burpees or mountain climbers for conditioning.
11. one leg calf raises with knee locked
12. Some ab work like crunches, leg lifts or sit ups.
13. neck work like front and back bridges on a pillow. If that is too tough use hand pressure.
Finish with a run.
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TRX is something that comes in a little bag but you can anchor it to a tree, door or an anchor that you can buy separately.
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Thanks OT, I'm going to use some of that stuff
-
2 mile walk. 30 minutes lifting furniture
-
2 mile walk. 30 minutes lifting (biceps and delts)
-
3/29
3 mile walk
-
You on a treadmill or walking outside?
-
Outside. There's a park next to me with a .75 mile path around it. They've locked the parking lot so there are very few people there.
3/30:
30 minutes lifting furniture -arms and Delts. 11/2 mile stroll
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You can work your arms and upper body with pushups and pullups.
Maybe you can rig up a pull up bar of some sort. Home Depot sells pipe and brackets or find a playground with a setup. Bunji cords can work too.
Also isometrics. All you need is a piece of rope or chain, push/pull against things.
Legs are more difficult but bodyweight squats are good. 1 leg calf raises too.
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3 mile jog
-
You can work your arms and upper body with pushups and pullups.
Maybe you can rig up a pull up bar of some sort. Home Depot sells pipe and brackets or find a playground with a setup. Bunji cords can work too.
Also isometrics. All you need is a piece of rope or chain, push/pull against things.
Legs are more difficult but bodyweight squats are good. 1 leg calf raises too.
Yeah I'm dialing it in slowly
-
2 mile stroll in park
30 minutes for calestetics. Getting better at this. Pecs and arms are a bit sore
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So I braved all the filthy humans and went to Home Depot today. Pick me up a few bungee cords and some duct tape. Brought them home and set them up on my gate.
1 arm rows 3x20
Tricep extensions 3x20
Pec flies 3x15
Curls 3x 20
Shrugs 3xfailure
Push ups 3x fail
3 mile jog walk
-
Bungee work out bis and delts 30 minutes
3 mile jog/ swift walk
-
Awesome.
Way to improvise.
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Alexander Zass - The Mighty Samson (isometric strongman)
(http://shootingparrots.co.uk/wp-content/uploads/2013/01/alexander_zass.jpg)
Isometric ideas: http://www.angelfire.com/ny5/shenandoah/Grunt/Isometrics.html
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That's good stuff, thanks nat
-
2 mile brisk walk
30 minute bungee workout (and push-ups) chest and tris
-
2.5 mile walk
30 minute bungee workout
-
Bungee cord training.
-
30 minute bungee. A little bit of everything but mostly bis and delts. I also ordered some resistance bands. Hopefully 10 days in mail.
3 mile swift walk. It's raining here so the only other person in the park was the lady who lives there. She didn't appear too worried about the Rona at all.
Thanks again nat
-
30 minute bungee 30 minute walk
-
5 mile walk
-
5 mile walk
That's a far walk.
-
That's a far walk.
Yeah I did 3 miles solo then 2 with my son. I was the first nice day here in a while. Wanted to take advantage of it
-
2.5 mile walk. Took the bungees to the park and bungees it out whil I was working. Pretty good work out. Bout 40 minutes all together
-
45 minute walk. Guessing about 3 miles (forgot my phone) combined with bungee workout and air squats
-
40 minute bungee/walk combo. More cardio than anything I suppose. But keeping the muscles moving
-
Nice going.
-
4/20: 45 minute walk / bungee workout
-
3 mile jog/walk
-
What kind of bungee cords did you get?
-
What kind of bungee cords did you get?
Some standard braided ones from Home Depot. Seems like I can get a decent shoulder workout with them. Chest I do push ups. Chin ups for back. It's ok but f'ing monotonous.
Resistance bands are supposed to arrive tomorrow, none too soon
-
3 mile jog today.
-
Looks like GB is back up. 3 miles a day the past couple of days and some bungees. Resistance bands have not arrived, but jeff bezos assures me they are on the way
-
You alright, OG?
-
Daddy’s home boys. Must admit the Covid got in my head. Gained a few lbs. but fully vaccinated and back in gym. Kicked off the rust for a couple weeks. Started back full steam today
OHP 4x6
Upright rows 3x8
Pulley raises 4x8
Shrugs 2x20
Front DB raises 3x10
Hope you’re all well!!
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Daddy’s home boys. Must admit the Covid got in my head. Gained a few lbs. but fully vaccinated and back in gym. Kicked off the rust for a couple weeks. Started back full steam today
OHP 4x6
Upright rows 3x8
Pulley raises 4x8
Shrugs 2x20
Front DB raises 3x10
Hope you’re all well!!
Remember the old Solo Flex rubber band machine? I could never afford one when I was younger and I wanted it bad. A year or two ago I was shocked to find they are still in business. The biggest shock was the price.
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Remember the old Solo Flex rubber band machine? I could never afford one when I was younger and I wanted it bad. A year or two ago I was shocked to find they are still in business. The biggest shock was the price.
I wanted a solo flex bad too. The commercials made it look like the must have of the decade
-
Legs/ light back
Squat 3x6
Leg extensions 3x8
Leg curls 3x 8
Lat pulldown 3x8
DB row 3x8
-
Remember the old Solo Flex rubber band machine? I could never afford one when I was younger and I wanted it bad. A year or two ago I was shocked to find they are still in business. The biggest shock was the price.
Yeah, they are not giving Soloflex away. I like the retro machine with what looks like a wood butcher block style bench. It occurs to me there is some similarity in principal between the weight straps and I elite bands I bought because they both combine resistance bands/straps with a bar or something else solid. Of course the Soloflex is much more comprehensive.
Some interest titbits about Soloflex. It is still being manufactured in Hillsboro, Oregon. Scott Madsen, who was a high school gymnast prior to modeling for Soloflex may still live in Vancouver, Washington (just across the Columbia river from Portland). In 2010 he was sentenced to two years in prison for embezzling $250 G from his uncle's small mortgage company. Rumor was that he was gay, but I've also read that he was straight and hated being a gay icon.
Jerry Wilson is still the CEO of Soloflex. In 2009 he announced his intent to run for governor of Oregon. He wasn't elected. Jerry seems to have a really colorful history.
-
Game. Set. Match.
-
I am already slipping in this log. But I’ve been consistent in the gym
Today shoulders
Seat DB press (heavy) 4x6
Side laterals pulley 3x10
DB front raises 2x15
Upright row (smith machine) 3x10
I was going to end it here but then a yoga pants queen came in so
Rear delts pulley 3x8
Barbell shrugs 2x20
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I am already slipping in this log. But I’ve been consistent in the gym
Today shoulders
Seat DB press (heavy) 4x6
Side laterals pulley 3x10
DB front raises 2x15
Upright row (smith machine) 3x10
I was going to end it here but then a yoga pants queen came in so
Rear delts pulley 3x8
Barbell shrugs 2x20
Consistency at the gym is more important than logging your work outs.
I gather while working your rear delts and doing shrugs you were able to observe the 'yoga pants queen' unobstructed. :)
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Consistency at the gym is more important than logging your work outs.
I gather while working your rear delts and doing shrugs you were able to observe the 'yoga pants queen' on obstructed. :)
Bingo! She was a cutey!
Today 5x5 squat. And that’s it!!