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Health & Fitness
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Old 02-03-2014, 01:36 PM   #41
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Old 02-04-2014, 06:06 PM   #42
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Chest day

Flat Dbsx4
Incline Smith x3
Cable fly x3 pushup Superset
Decline cable press with flat fly Superset x3
Skull crushers x3
Heavy dip machine x3
Reverse grip opushdowns x3

Lame Cardio
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Old 02-06-2014, 05:51 PM   #43
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Back


Wide grip seated rows using pull-down bar, 160x10, 180x8, 220x6, 240x6, Superset hanging knee to chest

Pull downs 140x10, 180x8, 200x6weaksauce
Superset 250m rows

Tbar reverse grip
2platesx10
3 plates x6 losing steam
3 plates and 25 x3 failed on 4 dropped to 2 plates for reps


Biceps DB curls and lawnmowers x3 not very heavy

Preacher curls

Back extension rehab

Cardio
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Old 02-07-2014, 12:04 PM   #44
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Shoulder day, had blood drawn five minutes prior. Should be interesting

DB press
50x12, 75x10, 90x7, failed to get 105 into position

Push press 95, 115, 135 Superset shrug machine

Side DB raises (20/25/30) and farmer walks (65/75/90)

Those are awesome btw

Upright rows and reverse curls

Wall balls and cardio
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Old 02-07-2014, 12:12 PM   #45
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Farmers walk are great. BTW, gotta do them heavy. I'm 165lbs dude and do them with 90lbs and sometimes with 100lbs.

How long does your whole workout take?
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Old 02-07-2014, 12:20 PM   #46
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Farmers walks are basically holding a pair of DB's and walking, quickly, for a set distance, right?
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Old 02-07-2014, 12:23 PM   #47
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Quote:
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Farmers walk are great. BTW, gotta do them heavy. I'm 165lbs dude and do them with 90lbs and sometimes with 100lbs.

How long does your whole workout take?
I'm here about an hour from walk in to out. I try to minimize rests. This was my first time doing them so I was experimenting with the weight. Great feeling though.

Evolved, hold and stand tall, walk fast
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Old 02-07-2014, 01:37 PM   #48
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Farmers walks are basically holding a pair of DB's and walking, quickly, for a set distance, right?
yes.
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Old 02-10-2014, 05:56 PM   #49
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Leg day

Leg press sled, 3 plates each side, 5, 7 and Superset calf raises same weight

Front squats 95, 135, 155 for reps then 185 one rep (highest I've ever gone, wasn't hard but I'm wiped)

Weighted toe raises and stair calf raises

Hamstring machine

Leg extensions

Cardio

Too crowded to do walking lunges, all high school douche bags today

edit: leg extension machine was de-padded so I ended up going lunges 25/35/40 dbs. Cardio was 1.5 miles of walk/run (8.5 mph, 9.5 mph, 10.5 mph bursts) and then did death by medicine ball overhead squats.

good day
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Last edited by Act of God; 02-10-2014 at 07:34 PM.
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Old 02-11-2014, 10:45 AM   #50
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Back day

Superset pull ups and machine Pull downs x3

Superset bent over DB rows and lying reverse plank DB pull overs

Superset seated rows and reverse crunches

Skull crushers and close grip bench

Rope push downs and reverse single arm curls

Double arm hammer curls and Diamond grip push ups

Lame cardio
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Old 02-13-2014, 08:58 AM   #51
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snowed in again, death by pushups for chest x 3? My legs are still rocked from Monday lol.
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Old 02-13-2014, 10:40 AM   #52
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snowed in again, death by pushups for chest x 3? My legs are still rocked from Monday lol.
If you want, try this "tyson 15" style pushups routine...

Do 1 pushup, stand up, touch the wall in front of you.
Do 2 pushups, stand up, touch the wall in front of you.

Repeat increasing reps by one each time, until you collapse. I'm not the best at pushups, but I get to the middle of 8th round usually. Goal is to finish 15th round.
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Old 02-14-2014, 02:00 PM   #53
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did farmer walks up to 115 today, damn that's hard on the grip!
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Old 02-14-2014, 02:56 PM   #54
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did farmer walks up to 115 today, damn that's hard on the grip!
what breaks first? i'm not sure if it's the fingers or my forearm that gives out first
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Old 02-14-2014, 05:34 PM   #55
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How many steps or seconds?

Quote:
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did farmer walks up to 115 today, damn that's hard on the grip!
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Old 02-15-2014, 12:57 AM   #56
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Quote:
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How many steps or seconds?
@ romeo my fingers break first

@ zoo I would estimate 25 seconds? 45? I just kind of walk around in between sh!t and try to make my way back
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Old 02-17-2014, 06:49 PM   #57
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Leg day

front squats 135x10/155x10/185x6/135x10
back squats 135x10/225x8/275x4 (knee started to hurt) superset calf raises on steps (24 both feet, 12 each foot, 24 both feet x 3)
Leg extension machine (3x10, close to entire rack)
Lying hamstring machine (3x10, close to entire rack)
Weighted toe raises (3x10 30lbs)
95lb thrusters (3x10)
Balance bowl medicine ball air squats (3 quick sets 10-12)

Walk/run cardio (4.0 walk, intervals of 6.5/7.5/8.5/10.0 springs for 1.5 miles or 15 minutes)

Stretching
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Last edited by Act of God; 02-17-2014 at 09:45 PM.
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Old 02-17-2014, 08:53 PM   #58
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Can you list your sets/reps to get an idea of workout volume?
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Old 02-17-2014, 09:45 PM   #59
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edited

My left quad is flirting with the idea of cramping right now
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Last edited by Act of God; 02-17-2014 at 10:13 PM.
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Old 02-18-2014, 04:25 PM   #60
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Back to chest

DB flat
80x10
110x8
125x6
140x4 (no spot no lift up)

Incline Smith (Eff you!)
225x10
245x8
275x6 barely
295x3 getting tired
Rep out 135 no stopping (10)

Flat barbell bench constant motion light weight 135 lb 15 reps x3

Flat and decline cable fly 3 each Superset

Biceps
Incline dbx3 25, 30, 35
Ez bar x3 50, 60, 70
Preachers x3

Cardio
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Last edited by Act of God; 02-18-2014 at 04:25 PM.
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