15 min warm up 30 min - 5 sets DB Clean and Press - superset with shoulder exercises such as side lateral raise, bent over lateral raise superset calf raises 10-10-105 sets DB Snatch - superset with shoulder exercises such as side lateral raise, bent over lateral raise superset calf raises 10-10-101 hour - EMOM - all out on the bike - 1 min - 1 min walk on air runner or walk around gym 903 calories in 30 min of riding. Overall time: 1 hour 45 minutes.
Wow.. you´re quite the stud on here talking about your cross fit workouts
not trained for a few weeksDid one set of hack squats yesterdayno plates, just the weight of the frameDidnt count reps just did super slow constant tension stretch at the bottom no lockouts at the top.when I struggled getting up on the last rep I rocked back on my heels and flexed my quads as hard as I could for around 90secondsLegs tightening up and sore nowThat was one setGoing to look at incorporating this idea for all bodyparts Get fully warmed up then one all out set Likely be in and out the gym in 15-20 minutes
Light weight?
Depending. Grapes example was 80% for doubles. I did one routine that was 10 reps for 10 sets emom. Death by light weight.
That would leave like 40 sec max rest. Sounds brutal.
10 sets rotary calve raises5 sets db laterals superset 5 sets leg raises5 sets rear delt dbs superset 5 sets ab coaster5 sets machine laterals superset 5 sets crunch machine6 mile walk.
You're doing this on purpose now PS - great mix-up workout BTW
Finally made it back to the gymSquats 5 sets of 10@225Leg Extensions 5 sets of 20 I think pin said 130 or something hut every machien feels different prefer hammer style free weight extension I have at house Was going to post my after workout leg pic but not after Big Rios lol
No way you did 10 reps of 225, let alone 5 sets of 10.
If you say so I know what I lifted I know how tall I am and I know what I weigh. i cant fuck with big rio but it felt good to get back in there and do some squats I also know what I eat and what supplements I do and dont take. I share to help others your belief agreement or approval isnt needed or required
Lol at the knee sleeves for 225 squats pussy
Lol at not posting your own workout and just being worried about mine loser
Look at BigRo’s leg holes of his shorts and his thighs. Now look at yours. You’re a fucking joke. I hope you didn’t pass your Downs Syndrome onto your kid.
Are you training hamstrings separately?
Yep Big Rio has me beat in the leg department no argument there. But he has you beat in the leg department as well doesn't he? In fact I bet I have you beat in the leg department. But you are too much of a pussy to post
BigRo might have me beat on legs, it looks like I’m taller than he is. My arms are bigger and more defined than your pitiful legs. You look like shit and what makes it more pathetic is the amount of drugs you took to look like shit. Face it wifebeater, I’ve been bigger than you since I was 16-17 years old.
