Post your workout from yesterday.

[Sylva]

Gym Time - 4:30 p.m.

Warm up - Dynamic stretch, RC complex.

DB Incline Bench
2 x 10 @ 30's
1 x 3 @ 75s'
5 x 5 @ 100s' last rep was about 4-5/8 movement, however, right as I was trying to grind it out, and I was, some kid ran barbell about .5 inches from the back of my head doing something and broke my concentration. Argh! Will probably give same weight a go next week, not sure yet.

DB Flat Bench
1 x 6 @ 100's - not feeling this right now, will come back, still too fatigued from Inclines.

Iso-Wide chest
2 x 7, 8 @ 4pps(pps = plates per side)
Drop ->12 reps @ 3pps
D->15 reps @ 1pps

DB Flat Bench
3 x 10,10,9 @ 80's
SS W/
Decline DB Fly
3 x 12 @ 32.5's

Free Motion Cable Cross - 30 sec rest
7 x 10 @ 60

Camber bar triceps pressdown
4 x 10 @ 100

Standing 1-arm overhead DB ext - 3 x 10/10 @ 30
SS W/
Freemotion overhead rope tri ext - 3 x 15 @ 100

Dip machine - handles on narrow setting, 30 sec rest.
7 x 12 @ 255

HS MTS Crunch - 3 x 15 @ 100
SS W/
HS MTS Oblique Crunch 3 x 10/10 @ 60
SS W/
Plank - 3 x 30 sec
SS W/
Stomach Vacume - 3 x 20 sec

All together I was there about an hour for this workout. When I was done I left for about 2 hours to see the GF and then went back and did a half hour of cardio.

[ericsmith3232]

It was my day off from weights so just 30 min. of cardio.

[sebaz]

No weights.

5 rounds of the Bas all-around fighting, 3 minute rounds (Fuck my life...the rounds seemed like they were 10 minutes)

~30 minutes of tree drills (kicking) Left side: 1 kick, 2 kicks, 3 kicks, etc, up to 10, then back down to one. Same for right side. Repeat three times (fuck my life).

My fucking hips are KILLING me.

[JohnnyBravo]

Modified OVT bicep/tricep night.

Standing barbell curl 100 x 5 with a superset of standing dumbbell curl 25 x 5.

That's one superset. Did 5 supersets.

Preacher curl 75 x 5 with a super set of standing hammer curls 20 x 5.

Did 5 supersets

Dips. 10 body weight narrow grip followed immediately by seated tricep extensions 55 x 5

Did 5 sets of that.

Overhead dumbbell raises. 60 x 12, 70 x 12, 80 x 12, 90 x 12.

Standing curl bar curls 45 x 20 for a good pump, then left.

I'm going to get bigger if it f'ing kills me.

[Sylva]

Modified OVT bicep/tricep night.

Standing barbell curl 100 x 5 with a superset of standing dumbbell curl 25 x 5.

That's one superset. Did 5 supersets.

Preacher curl 75 x 5 with a super set of standing hammer curls 20 x 5.

Did 5 supersets

Dips. 10 body weight narrow grip followed immediately by seated tricep extensions 55 x 5

Did 5 sets of that.

Overhead dumbbell raises. 60 x 12, 70 x 12, 80 x 12, 90 x 12.

Standing curl bar curls 45 x 20 for a good pump, then left.

I'm going to get bigger if it f'ing kills me.

http://www.jamphat.com/rap/jamphat_files/image071.jpg

[Sylva]

3/3/2009

Gym Time ~ 6:15 p.m. - The girl is back in the gym full time and I had to wait for her to get off work for her to train w/ me. Notes: She's an incredible workout partner and does every rep of every exercise I do to her fullest ability(legs, back, chest, everything!!), she's no pussy like most guys and gals in the gym. She trains her ass off and is a great motivator to boot.

Warm up - Dynamic stretch, RC complex.

Squat - atg narrow stance(oly style), like this SO much better than the modified PL style(very wide stance) I was using before.
1 x 10 @ bar
1 x 10 @ 135
5 x 5 @ 255

Leg Press
1 x 10 @ 5pps
2 x 10 @ 7pps
Single Leg
1 x 10/10 @ 2pps
2 x 10/10 @ 3pps

Smith Lunge - 3 x 8/8 @ 105
SS W/
Smith Squat - ass touches floor every rep
3 x 8 @ 105

Quads on freaking fire and I love it. I'm going to get my legs to grow big some way!!

Leg Ext - 30 sec rest
3 x 10 @ 145
4 x 10 @ 130 - lol @ walking w/ more than tiny steps

DB Romainian DL
3 x 8 @ 120's

Lying Leg Curl - 30 sec rest
7 x 12 @ 115 - holy fucking hamstring pump!

Seated calf raise - alternating foot positions(nuteral, in, out) 30 sec rest
7 x 10 @ 90

EZ Bar Shrug
3 x 10 @ bar + 2pps
3rd set drop - 85 x 25reps

Freaking killer workout!

[sebaz]

Yesterday morning, I did the 28 minute version of this: http://www.youtube.com/watch?v=HN6drtmomCo

While still sore from Monday's legs and abs.

FUUUUUUUUUUUUU

[sebaz]

3/3/2009

Gym Time ~ 6:15 p.m. - The girl is back in the gym full time and I had to wait for her to get off work for her to train w/ me. Notes: She's an incredible workout partner and does every rep of every exercise I do to her fullest ability(legs, back, chest, everything!!), she's no pussy like most guys and gals in the gym. She trains her ass off and is a great motivator to boot.

Warm up - Dynamic stretch, RC complex.

Squat - atg narrow stance(oly style), like this SO much better than the modified PL style(very wide stance) I was using before.
1 x 10 @ bar
1 x 10 @ 135
5 x 5 @ 255

Leg Press
1 x 10 @ 5pps
2 x 10 @ 7pps
Single Leg
1 x 10/10 @ 2pps
2 x 10/10 @ 3pps

Smith Lunge - 3 x 8/8 @ 105
SS W/
Smith Squat - ass touches floor every rep
3 x 8 @ 105

Quads on freaking fire and I love it. I'm going to get my legs to grow big some way!!

Leg Ext - 30 sec rest
3 x 10 @ 145
4 x 10 @ 130 - lol @ walking w/ more than tiny steps

DB Romainian DL
3 x 8 @ 120's

Lying Leg Curl - 30 sec rest
7 x 12 @ 115 - holy fucking hamstring pump!

Seated calf raise - alternating foot positions(nuteral, in, out) 30 sec rest
7 x 10 @ 90

EZ Bar Shrug
3 x 10 @ bar + 2pps
3rd set drop - 85 x 25reps

Freaking killer workout!


Jesus christ.

Just...fucking ow.

[Sylva]

3/3/2009

Gym Time ~ 6:15 p.m. - The girl is back in the gym full time and I had to wait for her to get off work for her to train w/ me. Notes: She's an incredible workout partner and does every rep of every exercise I do to her fullest ability(legs, back, chest, everything!!), she's no pussy like most guys and gals in the gym. She trains her ass off and is a great motivator to boot.

Warm up - Dynamic stretch, RC complex.

Squat - atg narrow stance(oly style), like this SO much better than the modified PL style(very wide stance) I was using before.
1 x 10 @ bar
1 x 10 @ 135
5 x 5 @ 255

Leg Press
1 x 10 @ 5pps
2 x 10 @ 7pps
Single Leg
1 x 10/10 @ 2pps
2 x 10/10 @ 3pps

Smith Lunge - 3 x 8/8 @ 105
SS W/
Smith Squat - ass touches floor every rep
3 x 8 @ 105

Quads on freaking fire and I love it. I'm going to get my legs to grow big some way!!

Leg Ext - 30 sec rest
3 x 10 @ 145
4 x 10 @ 130 - lol @ walking w/ more than tiny steps

DB Romainian DL
3 x 8 @ 120's

Lying Leg Curl - 30 sec rest
7 x 12 @ 115 - holy fucking hamstring pump!

Seated calf raise - alternating foot positions(nuteral, in, out) 30 sec rest
7 x 10 @ 90

EZ Bar Shrug
3 x 10 @ bar + 2pps
3rd set drop - 85 x 25reps

Freaking killer workout!

Here, since none of you faggots have shit to post except a thumb in your ass save for (sebaz and a few other are excused, I'll post my GF's workouts, bet she fucking works out harder then 99% of this forum)

Her workout

Warm up - Dynamic stretch, RC complex.

Squat - atg narrow stance(oly style), like this SO much better than the modified PL style(very wide stance) I was using before.
1 x 10 @ bar
1 x 10 @ 65
5 x 5 @ 95

Leg Press
3 x 10 @ 1p+25ps
Single Leg
3 x 10/10 @ +25ps

Smith Lunge - 3 x 10/10 @ 65
SS W/
Smith Squat - ass touches floor every rep
3 x 10 @ 65

Leg Ext - 30 sec rest
7 x 10 @ 60

BB Romainian DL
4 x 15 @ 40

Lying Leg Curl - 30 sec rest
7 x 12 @ 45 - holy fucking hamstring pump!

Seated calf raise - alternating foot positions(nuteral, in, out) 30 sec rest
7 x 10 @ 45

Standing Rope Crunch - 4 x 10 @ 60

Standing Wood Choppers
4 x 10/10 @ 40

[ericsmith3232]

I almost don't want to post mine. Pathetic at the least but I guess we all have to start somewhere but I am making gains.

Yesterday
Morning 30 min on the bike and 15 min's of boxing after work

Today
Squat 3 x 10 @ 140
Calf raise and leg press 3 x 10 @ 140
Deadlift 3 x 10 @ 120 or 140 can't remember
Leg extension 3 x 10 @ 70
Leg curl 3 x 10 @ 40

[JohnnyBravo]

I was going to do legs last night, but they didn't have enough 45 lb plates for me to put on the leg press machine. I was also having trouble getting someone to spot me while I slid underneath that Winnebago in the parking lot to do my squats. I'll do legs tonight and post up my routine tomorrow.

[Livewire]

Pullups: 4x4
Bench: 185x4
BB Squat
BB Bench
Javorek's DB Complex 1 @25x3,@30x3
Abs

[Black-Top]

5:30 am

3.5 mile run
decline crunches 3X30
cable crunches 3X30 @ 85
flutter kicks 2X50

6:30 pm

bi / tri day

seated barbell curls 4X10 @ 85
hammer curls 4X10 @ 40
tri push down 5 X 12 @ 75
laying tri ex 4 X 10 @ 75
1 arm preacher curls 3 X 10 @ 30
concentration curls 3 X 12 @ 30
rope tri ex 5 X 12 @ 65
overhead db ex 3 X 10 @ 25
cable curl super set front, back, and inside leg 3 X 15 @ 25

decline crunches 2X25
medicine ball oblique twists 2 X 30 per side (60) with a 14.3lb mb
flutter kicks 2 X 50
cable crunches 2 X 15 @ 85
weighted oblique side bends 2 X 30 per side (60) @ 25

[Albatross]

3/3/09

Deadlift:
1x10 Bar
1x8 225lbs
5x5 300lbs

Sitting BB Curl:
1x8 bar
4x6 85lbs

Wide Grip Pullup:
3x6 Bodyweight

Hammer Curl:
4x8 30lbs

Lat pulldown:
4x10 110lbs

Preacher Curl:
2x8 25lbs
2x6 30lbs

Cable EZ bar curl:
2x8 50lbs
1x6 55lbs
1x6 45
1x6 35

[xminos]

I've been trying to focus on cardio so I haven't been doing lifting but once a week :nonod:

Got a long ways to go before I get back into the lifting on a regular basis.. :thumbsdown:

[JohnnyBravo]

I'm still fighting a pretty wicked cold, but here's what I managed to crank out tonight:

Warmup:
Leg extensions
130 x 15
130 x 15

Squats:
135 x 12
185 x 10
225 x 10
275 x 8
300 x 4
300 x 4

Leg press:
4 plates per side x 10
4 plates per side x 10
4 plates per side x 10

Leg extensions
130 x 10
145 x 10
160 x 10
175 x 10
190 x 8

Seated hamstring curls
130 x 12
145 x 10
150 x 8
155 x 6

Seated calf raises:
45 x 15
90 x 12
115 x 8
90 x 12
90 x 12

I'm old, so screw you guys.

[Ricerking13]

It was fucking leg day... and today (even after stretching and lots of protein) I'm walking around like a grandpa... :nonod:

Squat- 1x10- 135lbs
4x6- 205lbs

Leg Press- 4x10- 270lbs+sled

Leg extensions- 3x15-120lbs

Hamstring curls- 3x15- 125lbs

Ab work

Calf extensions- 3x20-270lbs

It's not a ridiculous workout... but my fatass is worthless today because of it, lol... I don't even want to look at my legs, for fear I'll fall over... :mrgreen:

[sebaz]

It was fucking leg day... and today (even after stretching and lots of protein) I'm walking around like a grandpa... :nonod:

Squat- 1x10- 135lbs
4x6- 205lbs

Leg Press- 4x10- 270lbs+sled

Leg extensions- 3x15-120lbs

Hamstring curls- 3x15- 125lbs

Ab work

Calf extensions- 3x20-270lbs

It's not a ridiculous workout... but my fatass is worthless today because of it, lol... I don't even want to look at my legs, for fear I'll fall over... :mrgreen:

http://www.yoursuperbody.com/images/eas_L-Glutamine_new.jpg

[sebaz]

Yesterday was a no lift day.

I went to class, where we're preparing for a round of grappling tournaments.

I worked standing grappling clench for a freaking hour with a guy who wrestled for 10 years. HOLY GOD. That really sucks compared to a thai clench; I can't throw my knees, and I have this 220lb asshole poking his skull into every soft spot on my face. BAH. My face was red and burning, and it's a little swollen today. My neck and upper back hurt pretty bad too. :lol2:

We followed that up with 45 minutes of free rolling, where I re-established dominance. :mrgreen:

[JohnnyBravo]

It was fucking leg day... and today (even after stretching and lots of protein) I'm walking around like a grandpa... :nonod:

Squat- 1x10- 135lbs
4x6- 205lbs

Leg Press- 4x10- 270lbs+sled

Leg extensions- 3x15-120lbs

Hamstring curls- 3x15- 125lbs

Ab work

Calf extensions- 3x20-270lbs

It's not a ridiculous workout... but my fatass is worthless today because of it, lol... I don't even want to look at my legs, for fear I'll fall over... :mrgreen:

Are you kidding me? That's it? That was your leg workout?

I was going through some things in my safe deposit box today and found some of my late Grandmother's old papers. One of the things I found was her workout log and it appears that she was actually working legs harder than you and she was in a nursing home.

It's bad enough that my 12 year old niece could probably squat more than you, but to actually take the time to post such a weak ass workout and then have the nerve to cry about it? Come on. Do you put little pink umbrellas in your protein shakes, too?

I thought you were an MMA fighter. I didn't know MMA stood for Mary Poppins Mama's Boy Asshole.

I'm about 15 years older than you, have had surgery on one of my knees, and have a brutal fucking cold and I am STILL training harder than you, you homo.

Give Paris Hilton her leg workout back, get your shit together and start hitting the gym like a man.

[sebaz]

It was fucking leg day... and today (even after stretching and lots of protein) I'm walking around like a grandpa... :nonod:

Squat- 1x10- 135lbs
4x6- 205lbs

Leg Press- 4x10- 270lbs+sled

Leg extensions- 3x15-120lbs

Hamstring curls- 3x15- 125lbs

Ab work

Calf extensions- 3x20-270lbs

It's not a ridiculous workout... but my fatass is worthless today because of it, lol... I don't even want to look at my legs, for fear I'll fall over... :mrgreen:

Are you kidding me? That's it? That was your leg workout?

I was going through some things in my safe deposit box today and found some of my late Grandmother's old papers. One of the things I found was her workout log and it appears that she was actually working legs harder than you and she was in a nursing home.

It's bad enough that my 12 year old niece could probably squat more than you, but to actually take the time to post such a weak ass workout and then have the nerve to cry about it? Come on. Do you put little pink umbrellas in your protein shakes, too?

I thought you were an MMA fighter. I didn't know MMA stood for Mary Poppins Mama's Boy Asshole.

I'm about 15 years older than you, have had surgery on one of my knees, and have a brutal fucking cold and I am STILL training harder than you, you homo.

Give Paris Hilton her leg workout back, get your shit together and start hitting the gym like a man.

Ricerking's an MMA fighter? :shock: :mrgreen:

[Ricerking13]

It was fucking leg day... and today (even after stretching and lots of protein) I'm walking around like a grandpa... :nonod:

Squat- 1x10- 135lbs
4x6- 205lbs

Leg Press- 4x10- 270lbs+sled

Leg extensions- 3x15-120lbs

Hamstring curls- 3x15- 125lbs

Ab work

Calf extensions- 3x20-270lbs

It's not a ridiculous workout... but my fatass is worthless today because of it, lol... I don't even want to look at my legs, for fear I'll fall over... :mrgreen:

Are you kidding me? That's it? That was your leg workout?

I was going through some things in my safe deposit box today and found some of my late Grandmother's old papers. One of the things I found was her workout log and it appears that she was actually working legs harder than you and she was in a nursing home.

It's bad enough that my 12 year old niece could probably squat more than you, but to actually take the time to post such a weak ass workout and then have the nerve to cry about it? Come on. Do you put little pink umbrellas in your protein shakes, too?

I thought you were an MMA fighter. I didn't know MMA stood for Mary Poppins Mama's Boy Asshole.

I'm about 15 years older than you, have had surgery on one of my knees, and have a brutal fucking cold and I am STILL training harder than you, you homo.

Give Paris Hilton her leg workout back, get your shit together and start hitting the gym like a man.

Listen here you geriatric senile old bastard... :lol2:

I'm not a fighter... by god I wish i was...

I'm a financial planner, that sits on his ass all day and has to drink at night to deal with the drama during the day...

Though this leg workout was weak... I'm still down 27lbs from my heavy days, and I'm continuing to improve...

The workout was not to an olympian level, not to a UFC fighter level, and certainly not to a kickass sexyass KS lawyer level, but by god, I had a DAMN fine workout... and it kicked my ass...

So I'd appreciate it, if you'd post nudes of your lovely wife and leave me the fuck alone. :wave: :mrgreen: :lol2:

[CrazieAccord]

75 minutes of cardio (run, walk, incline, etc) :lol2: a few push ups, a few sit ups and a ton of stretching.

I don't have access (convenient access) to my normal gym, so I'm just been doing a ton of cardio.

[Hrolf Kraki]

It was fucking leg day... and today (even after stretching and lots of protein) I'm walking around like a grandpa... :nonod:

Squat- 1x10- 135lbs
4x6- 205lbs

Leg Press- 4x10- 270lbs+sled

Leg extensions- 3x15-120lbs

Hamstring curls- 3x15- 125lbs

Ab work

Calf extensions- 3x20-270lbs

It's not a ridiculous workout... but my fatass is worthless today because of it, lol... I don't even want to look at my legs, for fear I'll fall over... :mrgreen:

http://www.yoursuperbody.com/images/eas_L-Glutamine_new.jpg

It´s a goddamn miracle drug!!! :headbang:

[Black-Top]

7 am

4 mile run
decline crunches 3 X 30
weighted oblique side bends 25lbs 3 X 30 per side
cable crunches 85lbs 3 X 30


7 pm

wide grip pull ups 3 X 10
deadlift 135 1 X 10 warm up
205 2 X 10
245 2 X 10
285 1 X 12
hyper extensions 25lbs 4 X 12
1 arm db row 85lbs 4 X 12
lat pull 110 4 X 10
seated row 140 4 X 10
2 arm incline db row 35 4 X 10

[Ricerking13]

9x15 curls of miller lite bottle to lips

3x25 curls of rum/diet glass to lips


It was an off day :mrgreen:

[JohnnyBravo]

Last night was arms

Standing barbell curls:

40 x 15
60 x 12
80 x 8
100 x 6
100 x 4
100 x 4

Standing dumb bell curls:

25 x 10
30 x 10
35 x 10
40 x 6

Preacher curls (nautilus machine)

45 x 10
55 x 8
55 x 8
45 x 10

Cable concentration curls

40 x 18

Triceps

Overhead dumbbell press:

65 x 12
75 x 12
85 x 12
95 x 10

Cable pushdowns

60 x 12
80 x 10
100 x 10
120 x 6
120 x 4

Dips:

bodyweight x 8 (1 set and I was fried)

[Sylva]

Last night was arms

Standing barbell curls:

40 x 15
60 x 12
80 x 8
100 x 6
100 x 4
100 x 4

Standing dumb bell curls:

25 x 10
30 x 10
35 x 10
40 x 6

Preacher curls (nautilus machine)

45 x 10
55 x 8
55 x 8
45 x 10

Cable concentration curls

40 x 18

Triceps

Overhead dumbbell press:

65 x 12
75 x 12
85 x 12
95 x 10

Cable pushdowns

60 x 12
80 x 10
100 x 10
120 x 6
120 x 4

Dips:

bodyweight x 8 (1 set and I was fried)

NICE, yesterday was chest/tris for me.

Gym Time - 4:30 p.m.

Warm up - Dynamic stretch, RC complex.

DB Incline Bench
2 x 10 @ 35's
1 x 4 @ 80's
5 x 5 @ 100's

Iso-Wide Chest Press
3 x 7-1/2, 8, 6 @ 4pps
3rd set drop ->3pps x 4
D->2pps x 5
D->1PPS x 8

Incline DB Fly - 3 x 10 @ 32.5's
SS W/
Flat DB Bench - 3 x 8,5,8 @ 80's
SS W/
Decline DB Fly - 3 x 10 @ 32.5's

Pec Dec - 30 sec rest
7 x 10 @ 90

V-bar Pressdown - 3 x 12 @ 100
SS W/
Ez-bar CGBP - 3 x 15,15,10 @ 85

Free Motion Straight Bar Pressdown - 3 x 10 @ 150
SS W/
1-arm rev grip pressdown - 3 x 10/10 @ 40

BW V-Bar Dips - 30 sec rest
7 x 10,10,10,8,9,10,8 @ BW

Seated Calf Ext - 2 nuetral, 2 out, 2 in
6 x 10 @ 135

Leg Press Calf Ext
2 x 50 @ 3pps

HS MtS Crunch - 2 x 12 @ 90
SS W/
HS MTS Obliqe Curnch - 2 x 12/12 @ 60
SS W.
Plank - 2 x 30 sec
SS W/
Stomach Vacum - 2 x 30 sec

[Ricerking13]

Damn Sylva 5x5 on the 100's now... impressive... did they yell at you for dropping them... :lol2:

[Sylva]

Damn Sylva 5x5 on the 100's now... impressive... did they yell at you for dropping them... :lol2:

Thanks bro! Ever since I changed to 24hr I haven't had that problem lol

[Black-Top]

Damn Sylva 5x5 on the 100's now... impressive... did they yell at you for dropping them... :lol2:

Thanks bro! Ever since I changed to 24hr I haven't had that problem lol

:ryan: tomahawk ridge does not appreciate weights being dropped

[Sylva]

Damn Sylva 5x5 on the 100's now... impressive... did they yell at you for dropping them... :lol2:

Thanks bro! Ever since I changed to 24hr I haven't had that problem lol

:ryan: tomahawk ridge does not appreciate weights being dropped

lol, one time I dropped them going to failure w/ 100's mah bad!

[Black-Top]

Damn Sylva 5x5 on the 100's now... impressive... did they yell at you for dropping them... :lol2:

Thanks bro! Ever since I changed to 24hr I haven't had that problem lol

:ryan: tomahawk ridge does not appreciate weights being dropped

lol, one time I dropped them going to failure w/ 100's mah bad!

its a gym not a library jussayin

[Sylva]

Damn Sylva 5x5 on the 100's now... impressive... did they yell at you for dropping them... :lol2:

Thanks bro! Ever since I changed to 24hr I haven't had that problem lol

:ryan: tomahawk ridge does not appreciate weights being dropped

lol, one time I dropped them going to failure w/ 100's mah bad!

its a gym not a library jussayin

This was a VERY VERY VERY intense session. Man I was freaking sweating balls. I sometimes think people in there think I'm a crazy mad man because I get done with a set, sweats pouring, I'm sittin on the bench, slamin my wo shake, etc. I mean I'm stinking fired up and wearin myself out man. I don't destroy the iron for nothing. I come to freaking kick azz and take names and guess what? That's what I does baby. I come to steal kill and destroy the Iron.

[Sylva]

3/3/2009

Gym Time ~ 6:15 p.m. - The girl is back in the gym full time and I had to wait for her to get off work for her to train w/ me. Notes: She's an incredible workout partner and does every rep of every exercise I do to her fullest ability(legs, back, chest, everything!!), she's no pussy like most guys and gals in the gym. She trains her ass off and is a great motivator to boot.

Warm up - Dynamic stretch, RC complex.

Squat - atg narrow stance(oly style), like this SO much better than the modified PL style(very wide stance) I was using before.
1 x 10 @ bar
1 x 10 @ 135
5 x 5 @ 255

Leg Press
1 x 10 @ 5pps
2 x 10 @ 7pps
Single Leg
1 x 10/10 @ 2pps
2 x 10/10 @ 3pps

Smith Lunge - 3 x 8/8 @ 105
SS W/
Smith Squat - ass touches floor every rep
3 x 8 @ 105

Quads on freaking fire and I love it. I'm going to get my legs to grow big some way!!

Leg Ext - 30 sec rest
3 x 10 @ 145
4 x 10 @ 130 - lol @ walking w/ more than tiny steps

DB Romainian DL
3 x 8 @ 120's

Lying Leg Curl - 30 sec rest
7 x 12 @ 115 - holy fucking hamstring pump!

Seated calf raise - alternating foot positions(nuteral, in, out) 30 sec rest
7 x 10 @ 90

EZ Bar Shrug
3 x 10 @ bar + 2pps
3rd set drop - 85 x 25reps

Freaking killer workout!

Here, since none of you faggots have shit to post except a thumb in your ass save for (sebaz and a few other are excused, I'll post my GF's workouts, bet she fucking works out harder then 99% of this forum)

Her workout

Warm up - Dynamic stretch, RC complex.

Squat - atg narrow stance(oly style), like this SO much better than the modified PL style(very wide stance) I was using before.
1 x 10 @ bar
1 x 10 @ 65
5 x 5 @ 95

Leg Press
3 x 10 @ 1p+25ps
Single Leg
3 x 10/10 @ +25ps

Smith Lunge - 3 x 10/10 @ 65
SS W/
Smith Squat - ass touches floor every rep
3 x 10 @ 65

Leg Ext - 30 sec rest
7 x 10 @ 60

BB Romainian DL
4 x 15 @ 40

Lying Leg Curl - 30 sec rest
7 x 12 @ 45 - holy fucking hamstring pump!

Seated calf raise - alternating foot positions(nuteral, in, out) 30 sec rest
7 x 10 @ 45

Standing Rope Crunch - 4 x 10 @ 60

Standing Wood Choppers
4 x 10/10 @ 40

Then last night she did

Leg Press centuries - trying to get to 100 reps

1 x 10 @ +5 per side
1 x 20 @ +10 per side
1 x 30 @ +15 per side
1 x 40 @ +20 per side
1 x 50 @ +25 per side
1 x 60 @ +30 per side
1 x 70 @ +35 per side
1 x 25 @ +40 per side

leg Ext - 3 x 15 @ 40
SS W/
Lying Leg Curl - 3 x 12 @ ? I can' remember lol, want to say around 45

BB SLDL on box
4 x 15 @ 45

seated calf ext - 6 x 10 @ 40

Leg press calf ext - 2 x 50 @ +10

Fucking beast!

[Black-Top]

3/3/2009

Gym Time ~ 6:15 p.m. - The girl is back in the gym full time and I had to wait for her to get off work for her to train w/ me. Notes: She's an incredible workout partner and does every rep of every exercise I do to her fullest ability(legs, back, chest, everything!!), she's no pussy like most guys and gals in the gym. She trains her ass off and is a great motivator to boot.

Warm up - Dynamic stretch, RC complex.

Squat - atg narrow stance(oly style), like this SO much better than the modified PL style(very wide stance) I was using before.
1 x 10 @ bar
1 x 10 @ 135
5 x 5 @ 255

Leg Press
1 x 10 @ 5pps
2 x 10 @ 7pps
Single Leg
1 x 10/10 @ 2pps
2 x 10/10 @ 3pps

Smith Lunge - 3 x 8/8 @ 105
SS W/
Smith Squat - ass touches floor every rep
3 x 8 @ 105

Quads on freaking fire and I love it. I'm going to get my legs to grow big some way!!

Leg Ext - 30 sec rest
3 x 10 @ 145
4 x 10 @ 130 - lol @ walking w/ more than tiny steps

DB Romainian DL
3 x 8 @ 120's

Lying Leg Curl - 30 sec rest
7 x 12 @ 115 - holy fucking hamstring pump!

Seated calf raise - alternating foot positions(nuteral, in, out) 30 sec rest
7 x 10 @ 90

EZ Bar Shrug
3 x 10 @ bar + 2pps
3rd set drop - 85 x 25reps

Freaking killer workout!

Here, since none of you faggots have shit to post except a thumb in your ass save for (sebaz and a few other are excused, I'll post my GF's workouts, bet she fucking works out harder then 99% of this forum)

Her workout

Warm up - Dynamic stretch, RC complex.

Squat - atg narrow stance(oly style), like this SO much better than the modified PL style(very wide stance) I was using before.
1 x 10 @ bar
1 x 10 @ 65
5 x 5 @ 95

Leg Press
3 x 10 @ 1p+25ps
Single Leg
3 x 10/10 @ +25ps

Smith Lunge - 3 x 10/10 @ 65
SS W/
Smith Squat - ass touches floor every rep
3 x 10 @ 65

Leg Ext - 30 sec rest
7 x 10 @ 60

BB Romainian DL
4 x 15 @ 40

Lying Leg Curl - 30 sec rest
7 x 12 @ 45 - holy fucking hamstring pump!

Seated calf raise - alternating foot positions(nuteral, in, out) 30 sec rest
7 x 10 @ 45

Standing Rope Crunch - 4 x 10 @ 60

Standing Wood Choppers
4 x 10/10 @ 40

Then last night she did

Leg Press centuries - trying to get to 100 reps

1 x 10 @ +5 per side
1 x 20 @ +10 per side
1 x 30 @ +15 per side
1 x 40 @ +20 per side
1 x 50 @ +25 per side
1 x 60 @ +30 per side
1 x 70 @ +35 per side
1 x 25 @ +40 per side

leg Ext - 3 x 15 @ 40
SS W/
Lying Leg Curl - 3 x 12 @ ? I can' remember lol, want to say around 45

BB SLDL on box
4 x 15 @ 45

seated calf ext - 6 x 10 @ 40

Leg press calf ext - 2 x 50 @ +10

Fucking beast!


I know I wouldn't want to run into her in a dark alley

[Diamond Star]

DB bench - warm up 55, 70 x 10

80's- 1 x 10
85's - 1 x 8
95's - 1 x 8
80's - 1 x 10

DB incline -
65's - 2 x 10
70's - 2 x 8

Butterfly machine - 4 x 10 @ 110-120 lbs
Dips - 3 x 20 body weight, 2 x 8 with 45 hanging
Ball push ups - 3 x 20

Biceps

EZ curl bar - 3 x 8 - 35 lbs each side
EZ curl bar- 2 x 6 - 40 lbs each side
Preacher curl- 3 x 8 - 30 lbs each side
Various cable curls - 12 x 10 @ 45-50 - 1 arm
30 second bar holds? - 2 sets @ 45 lbs - Just hold the bar at half curl for 30 seconds

[Sylva]

DB bench - warm up 55, 70 x 10

80's- 1 x 10
85's - 1 x 8
95's - 1 x 8
80's - 1 x 10

DB incline -
65's - 2 x 10
70's - 2 x 8

Butterfly machine - 4 x 10 @ 110-120 lbs
Dips - 3 x 20 body weight, 2 x 8 with 45 hanging
Ball push ups - 3 x 20

Biceps

EZ curl bar - 3 x 8 - 35 lbs each side
EZ curl bar- 2 x 6 - 40 lbs each side
Preacher curl- 3 x 8 - 30 lbs each side
Various cable curls - 12 x 10 @ 45-50 - 1 arm
30 second bar holds? - 2 sets @ 45 lbs - Just hold the bar at half curl for 30 seconds

Why do you work your bi's on your chest day?

[Diamond Star]

DB bench - warm up 55, 70 x 10

80's- 1 x 10
85's - 1 x 8
95's - 1 x 8
80's - 1 x 10

DB incline -
65's - 2 x 10
70's - 2 x 8

Butterfly machine - 4 x 10 @ 110-120 lbs
Dips - 3 x 20 body weight, 2 x 8 with 45 hanging
Ball push ups - 3 x 20

Biceps

EZ curl bar - 3 x 8 - 35 lbs each side
EZ curl bar- 2 x 6 - 40 lbs each side
Preacher curl- 3 x 8 - 30 lbs each side
Various cable curls - 12 x 10 @ 45-50 - 1 arm
30 second bar holds? - 2 sets @ 45 lbs - Just hold the bar at half curl for 30 seconds

Why do you work your bi's on your chest day?


My old split was chest/tri, back/bi. Every 3 weeks or so I change it up. Then shoulders and legs on other days

[Albatross]

3/6

Chest/shoulders

Smith Decline:
1x10 bar
1x8 135lbs
4x6 205lbs

Smith Military Press:
1x8 bar
4x8 115lbs

DB Flat Bench Flye:
2x10 25lbs

DB Decline Bench Flye:
2x10 25lbs

Leaning Lateral Raise:
3x8 25lbs

Front Lateral Raise:
3x8 20lbs

Rear Lateral Raise:
3x8 25lbs

Cable Cross:
4x12 20 (per side)
Last set = drop set

[Sylva]

DB bench - warm up 55, 70 x 10

80's- 1 x 10
85's - 1 x 8
95's - 1 x 8
80's - 1 x 10

DB incline -
65's - 2 x 10
70's - 2 x 8

Butterfly machine - 4 x 10 @ 110-120 lbs
Dips - 3 x 20 body weight, 2 x 8 with 45 hanging
Ball push ups - 3 x 20

Biceps

EZ curl bar - 3 x 8 - 35 lbs each side
EZ curl bar- 2 x 6 - 40 lbs each side
Preacher curl- 3 x 8 - 30 lbs each side
Various cable curls - 12 x 10 @ 45-50 - 1 arm
30 second bar holds? - 2 sets @ 45 lbs - Just hold the bar at half curl for 30 seconds

Why do you work your bi's on your chest day?


My old split was chest/tri, back/bi. Every 3 weeks or so I change it up. Then shoulders and legs on other days

Chest/bi really doesn't make any sense.

Why do you change every three weeks?

"Any program takes time to work. If a person understands that in the beginning, and has complete trust in the program and its creator, that person will end up seeing results much faster than those who question everything and experiment too often."

Take-home lesson: Jump from program to program, diet to diet, and you'll always be the newbie. Pick a workout program, adopt a diet, and stick to it. Give any program enough time, and you'll see results.

[Diamond Star]

DB bench - warm up 55, 70 x 10

80's- 1 x 10
85's - 1 x 8
95's - 1 x 8
80's - 1 x 10

DB incline -
65's - 2 x 10
70's - 2 x 8

Butterfly machine - 4 x 10 @ 110-120 lbs
Dips - 3 x 20 body weight, 2 x 8 with 45 hanging
Ball push ups - 3 x 20

Biceps

EZ curl bar - 3 x 8 - 35 lbs each side
EZ curl bar- 2 x 6 - 40 lbs each side
Preacher curl- 3 x 8 - 30 lbs each side
Various cable curls - 12 x 10 @ 45-50 - 1 arm
30 second bar holds? - 2 sets @ 45 lbs - Just hold the bar at half curl for 30 seconds

Why do you work your bi's on your chest day?


My old split was chest/tri, back/bi. Every 3 weeks or so I change it up. Then shoulders and legs on other days

Chest/bi really doesn't make any sense.

Why do you change every three weeks?

"Any program takes time to work. If a person understands that in the beginning, and has complete trust in the program and its creator, that person will end up seeing results much faster than those who question everything and experiment too often."

Take-home lesson: Jump from program to program, diet to diet, and you'll always be the newbie. Pick a workout program, adopt a diet, and stick to it. Give any program enough time, and you'll see results.

Guess I should of stuck with my normal days, I just switched for the first time now, just to change it up. Guess I should switch back haha.

[Snake94]

What the hell...

Incline Bench

135 x 15 - 2 sets to warm up
185 x 10
205 x 8
225 x 5
supersets to failure from here out...
205 x 5
185 x 7
135 x 12 - Negatives


Flat Bench

185 x 12
225 x 10
275 x 8
295 x 5
315 x 3
supersets to failure
295 x 4
275 x 5
225 x 7
185 x 10 negatives

Decline Hammer

225 x 15
275 x 10
305 x 10
355 x 8
395 x 6

275 x 15 negatives

Butterfly cables
Don't remember the exact weight but something along these lines

150 x 10
180 x 10
225 x 10
250 x 10


3 sets of push ups to failure


1 hour 10 min
608 calories
36 min in zone - 120 - 136 bpm
50% fat burn
Max bpm - 160
Avg bpm - 134

:lol2:

[Sylva]

3/3/2009

Gym Time ~ 6:15 p.m. - The girl is back in the gym full time and I had to wait for her to get off work for her to train w/ me. Notes: She's an incredible workout partner and does every rep of every exercise I do to her fullest ability(legs, back, chest, everything!!), she's no pussy like most guys and gals in the gym. She trains her ass off and is a great motivator to boot.

Warm up - Dynamic stretch, RC complex.

Squat - atg narrow stance(oly style), like this SO much better than the modified PL style(very wide stance) I was using before.
1 x 10 @ bar
1 x 10 @ 135
5 x 5 @ 255

Leg Press
1 x 10 @ 5pps
2 x 10 @ 7pps
Single Leg
1 x 10/10 @ 2pps
2 x 10/10 @ 3pps

Smith Lunge - 3 x 8/8 @ 105
SS W/
Smith Squat - ass touches floor every rep
3 x 8 @ 105

Quads on freaking fire and I love it. I'm going to get my legs to grow big some way!!

Leg Ext - 30 sec rest
3 x 10 @ 145
4 x 10 @ 130 - lol @ walking w/ more than tiny steps

DB Romainian DL
3 x 8 @ 120's

Lying Leg Curl - 30 sec rest
7 x 12 @ 115 - holy fucking hamstring pump!

Seated calf raise - alternating foot positions(nuteral, in, out) 30 sec rest
7 x 10 @ 90

EZ Bar Shrug
3 x 10 @ bar + 2pps
3rd set drop - 85 x 25reps

Freaking killer workout!

Here, since none of you faggots have shit to post except a thumb in your ass save for (sebaz and a few other are excused, I'll post my GF's workouts, bet she fucking works out harder then 99% of this forum)

Her workout

Warm up - Dynamic stretch, RC complex.

Squat - atg narrow stance(oly style), like this SO much better than the modified PL style(very wide stance) I was using before.
1 x 10 @ bar
1 x 10 @ 65
5 x 5 @ 95

Leg Press
3 x 10 @ 1p+25ps
Single Leg
3 x 10/10 @ +25ps

Smith Lunge - 3 x 10/10 @ 65
SS W/
Smith Squat - ass touches floor every rep
3 x 10 @ 65

Leg Ext - 30 sec rest
7 x 10 @ 60

BB Romainian DL
4 x 15 @ 40

Lying Leg Curl - 30 sec rest
7 x 12 @ 45 - holy fucking hamstring pump!

Seated calf raise - alternating foot positions(nuteral, in, out) 30 sec rest
7 x 10 @ 45

Standing Rope Crunch - 4 x 10 @ 60

Standing Wood Choppers
4 x 10/10 @ 40

Then last night she did

Leg Press centuries - trying to get to 100 reps

1 x 10 @ +5 per side
1 x 20 @ +10 per side
1 x 30 @ +15 per side
1 x 40 @ +20 per side
1 x 50 @ +25 per side
1 x 60 @ +30 per side
1 x 70 @ +35 per side
1 x 25 @ +40 per side

leg Ext - 3 x 15 @ 40
SS W/
Lying Leg Curl - 3 x 12 @ ? I can' remember lol, want to say around 45

BB SLDL on box
4 x 15 @ 45

seated calf ext - 6 x 10 @ 40

Leg press calf ext - 2 x 50 @ +10

Fucking beast!

The Lady is going w/ to the gym today. Doing her centuries leg day, says she IS going to complete the 100 rep scheme. She's freaking awesome, and wanted me to blog it online so she had some extra motivaion and so she could show up all the guys who posted pussy ass workouts in this thread.

:mrgreen:

[Black-Top]

6:30 am

chest workout (i'm sick and didn't have the energy to give it my all)

Hammer grip incline db bench 4 x 8 @ 55
pushups 2 x 20 2 x 15
Decline bench 4 x 10 @ 225
Decline db pullovers 4 x 8 @ 75
Pec deck flyes 4 x 8 @ 190
Dips 4 x 15
Cable cross 4 x 10 @ 20

(left out cg bench and decline db flyes, i gassed out)


8:30 pm

back day... (forgot my straps so i had to do lighter weights)


Wide grip pull ups 4 x 8-10
Sumo Deadlift warm up 2 x 10 @ 135
2 x 10 @ 245
2 x 8 @ 275
Standing rope back extensions 4 x 12 @ 35
Seated cable row 4 x 12 @ 160
Lat pull down 4 x 10 @ 100
1 arm db row 4 x 12 @ 65
2 arm Incline row 4 x 10 @ 35

[Black-Top]

leg day tonight


Squats
warm up 2 x 10 @ 135
2 x 10 275
2 x 8 295

i hate squats, i have no ass :nonod:

Reverse db lunges 4 x 15 @ 65
Leg press 4 x 15 @ 350
leg press calf ex 2 x 60 @ 300
Abductors 4 x 12 @ 250
Adductors 4 x 12 @ 250
Leg ex 4 X 15 @ 115

[sebaz]

Last night we worked on active guard for about an hour, and then rolled for 45 minutes.

Apparently I'm going to participate in my first grappling competition next Saturday. :lol2:

I don't feel prepared, cardio wise. :(

I've been doing LOTS of sprints the past weeks.

[Albatross]

Lawl, i have the weakest legs here...:lol2:

Squat:
1x12 bar
1x10 135
4x8 205 (below parallel)

Seated Calf Raise:
4x12 100
1x10 90
1x10 70
1x10 50

Leg Press:
4x10 230 (on lowest seat setting) (this is +bw btw)
Superset with
Leg Extentions:
4x12 90lbs

Leg Curl:
4x8 145

[Diamond Star]

Lawl, i have the weakest legs here...:lol2:

Squat:
1x12 bar
1x10 135
4x8 205 (below parallel)

Seated Calf Raise:
4x12 100
1x10 90
1x10 70
1x10 50

Leg Press:
4x10 230 (on lowest seat setting) (this is +bw btw)
Superset with
Leg Extentions:
4x12 90lbs

Leg Curl:
4x8 145

No, I do, by far hahha.

[Albatross]

Lawl, i have the weakest legs here...:lol2:

Squat:
1x12 bar
1x10 135
4x8 205 (below parallel)

Seated Calf Raise:
4x12 100
1x10 90
1x10 70
1x10 50

Leg Press:
4x10 230 (on lowest seat setting) (this is +bw btw)
Superset with
Leg Extentions:
4x12 90lbs

Leg Curl:
4x8 145

No, I do, by far hahha.

TRUST ME BRAH, I'M ROLLIN ON SOME MATCHBOX SIZED WHEELS.

[sebaz]

Lawl, i have the weakest legs here...:lol2:

Squat:
1x12 bar
1x10 135
4x8 205 (below parallel)

Seated Calf Raise:
4x12 100
1x10 90
1x10 70
1x10 50

Leg Press:
4x10 230 (on lowest seat setting) (this is +bw btw)
Superset with
Leg Extentions:
4x12 90lbs

Leg Curl:
4x8 145

No, I do, by far hahha.

TRUST ME BRAH, I'M ROLLIN ON SOME MATCHBOX SIZED WHEELS.

Last week for my first exercise on leg day I did front squats 4x12 @ 115...and I've got 100 lbs on you. :lol2:

[JohnnyBravo]

Legs night last night:

Squats:
135 x 15
185 x 12
225 x 10
275 x 8
305 x 6
315 x 4

Leg press:

4 plates per side x 10
4 plates per side x 10
4 plates per side x 10
5 plates per side x 7

Leg extensions:
100 x 15
130 x 12
160 x 12
190 x 12
220 x 10

Seated hamstring curls:

100 x 15
115 x 12
130 x 10
140 x 8

Seated calf raises:

90 x 12
90 x 12
115 x 10
115 x 10

[Sylva]

3/3/2009

Gym Time ~ 6:15 p.m. - The girl is back in the gym full time and I had to wait for her to get off work for her to train w/ me. Notes: She's an incredible workout partner and does every rep of every exercise I do to her fullest ability(legs, back, chest, everything!!), she's no pussy like most guys and gals in the gym. She trains her ass off and is a great motivator to boot.

Warm up - Dynamic stretch, RC complex.

Squat - atg narrow stance(oly style), like this SO much better than the modified PL style(very wide stance) I was using before.
1 x 10 @ bar
1 x 10 @ 135
5 x 5 @ 255

Leg Press
1 x 10 @ 5pps
2 x 10 @ 7pps
Single Leg
1 x 10/10 @ 2pps
2 x 10/10 @ 3pps

Smith Lunge - 3 x 8/8 @ 105
SS W/
Smith Squat - ass touches floor every rep
3 x 8 @ 105

Quads on freaking fire and I love it. I'm going to get my legs to grow big some way!!

Leg Ext - 30 sec rest
3 x 10 @ 145
4 x 10 @ 130 - lol @ walking w/ more than tiny steps

DB Romainian DL
3 x 8 @ 120's

Lying Leg Curl - 30 sec rest
7 x 12 @ 115 - holy fucking hamstring pump!

Seated calf raise - alternating foot positions(nuteral, in, out) 30 sec rest
7 x 10 @ 90

EZ Bar Shrug
3 x 10 @ bar + 2pps
3rd set drop - 85 x 25reps

Freaking killer workout!

Here, since none of you faggots have shit to post except a thumb in your ass save for (sebaz and a few other are excused, I'll post my GF's workouts, bet she fucking works out harder then 99% of this forum)

Her workout

Warm up - Dynamic stretch, RC complex.

Squat - atg narrow stance(oly style), like this SO much better than the modified PL style(very wide stance) I was using before.
1 x 10 @ bar
1 x 10 @ 65
5 x 5 @ 95

Leg Press
3 x 10 @ 1p+25ps
Single Leg
3 x 10/10 @ +25ps

Smith Lunge - 3 x 10/10 @ 65
SS W/
Smith Squat - ass touches floor every rep
3 x 10 @ 65

Leg Ext - 30 sec rest
7 x 10 @ 60

BB Romainian DL
4 x 15 @ 40

Lying Leg Curl - 30 sec rest
7 x 12 @ 45 - holy fucking hamstring pump!

Seated calf raise - alternating foot positions(nuteral, in, out) 30 sec rest
7 x 10 @ 45

Standing Rope Crunch - 4 x 10 @ 60

Standing Wood Choppers
4 x 10/10 @ 40

Then last night she did

Leg Press centuries - trying to get to 100 reps

1 x 10 @ +5 per side
1 x 20 @ +10 per side
1 x 30 @ +15 per side
1 x 40 @ +20 per side
1 x 50 @ +25 per side
1 x 60 @ +30 per side
1 x 70 @ +35 per side
1 x 25 @ +40 per side

leg Ext - 3 x 15 @ 40
SS W/
Lying Leg Curl - 3 x 12 @ ? I can' remember lol, want to say around 45

BB SLDL on box
4 x 15 @ 45

seated calf ext - 6 x 10 @ 40

Leg press calf ext - 2 x 50 @ +10

Fucking beast!

The Lady is going w/ to the gym today. Doing her centuries leg day, says she IS going to complete the 100 rep scheme. She's freaking awesome, and wanted me to blog it online so she had some extra motivaion and so she could show up all the guys who posted pussy ass workouts in this thread.

:mrgreen:

Leg Press centuries - trying to get to 100 reps

1 x 10 @ +5 per side
1 x 20 @ +10 per side
1 x 30 @ +15 per side
1 x 40 @ +20 per side
1 x 50 @ +25 per side
1 x 60 @ +30 per side
1 x 70 @ +35 per side
1 x 80 @ +40 per side
1 x 90 @ +45 per side

leg Ext - 3 x 15 @ 85
SS W/
Lying Leg Curl - 3 x 12 85

BB RDL on box
Sick

seated calf ext - sick

Leg press calf ext - sick


Well this went interestinly today, She comes up to me after her leg ext/curl superset and told me she wasn't feeling good, So I had her just sit on the box next to me while I finished my last triceps set. She says she feels like death, but will be ok and that we should go do calves, so we head on over and she just looking like crap so I bang them out quick as hell and we decide it's best just to go instead of trying to tough anything out. So I go get my gym bag and she sits up front and slowly munches on a ostrim stick.

I go get the car and we head off, she pretty much assumes the fetal postion in the passenger seat and just says she feels like total shit. We get to talking and she tells me that she practially didn't eat almost all day before coming and slaming her Pre-wo shake and attempting a centurie on leg press. No food + balls to wall training does not go well together. She found out the hard way, said she would never ever do that again, she felt like death!

Got home, cooked dinner for her and fed her some snacks before it was done and she was back to feeling 100% in just a little bit. We had lots of making fun how she was acting and about how she knew now that it was so important to get some real food meals in you before you head to the gym and train hard.

By the end of the night she was talking about how she wanted to do the bikini or fitness(whichever is the smaller build of the two, I couldn't remember) class comp sometime in the future. So, I think, after we move, not sure on time frame really(for the comp) we're going to try and do some comp together, maybe in a year or so.

In the end, it was a good experience for her and taught her some about the importance of eating.

[Sylva]

3/12/2009

Warm up - Dynamic stretch, RC complex.

DB Incline Bench
2 x 10 @ 35
1 x 3 @ 80
2 x 5 @ 105
1 x 3 @ 105 - all I got at that weight today. Fack!
2 x 6 @ 90
D->70's x 5
D->45's x 8

HS Is0-Wide Chest
3 x 8 @ 4pps
3rd set D->5 x 3pps
D->6 x 2pps
D->10 x 1pps

Flat DB Bench - 3 x 10,8,8 @ 85
SS W/
Flat DB Fly - 3 x 10,8,3 @ 40

Fried

Cable Cross - 30 sec rest
7 x 10 @ 70 per side

Overhead DB ext
1 x 10 @ 80
2 x 7,10 @ 100

Rev. Grip camber bar pressdown
3 x 10 @ 165
2 x 6,5 @ 215

Rope Pushdown - 30 sec rest
7 x 12 @ 55 - just causing too much noise, grinding etc in left shoulder. Taking these out of the aresenal for a while.

Standing Calf Raise - alt foot postions - 30 sec rest
7 x 10 @ 300

[Brick.]

3/12
Light stretching
2 Mile run ~14 minutes

20 minutes of stretching (GF is a dancer and has me doing all sorts of weird things)
50 sit ups
30 Side plank touching elbow to ground
30 raised leg situps
2x30 sec leg raisers and 2x30 leg kicks
1x12, 1x7 incline leg raises--I was dead by this point

DB flat bench 10x80lbs, 8x90lbs, 5.5x95lbs-struggled with last few
tricep pulldown extensions-8x170, 8x180, 5x180, 10x150
Cable Cross- 3x12x100
Overhead tricep extension w/ DB- 10x27.5, 10x30, 10x30
Decline Butterfly-12x35, 12x40, 12x45

Had to cut out early to make it to class.

[SomeDrunkGuy]

this is officially my least favorite thread ever. i feel like such a bitch reading all of these hard ass workouts lol. someday i'll be up there though :yesnod:

[Black-Top]

Bi's / Tri's

seated barbell curl 4 x 8 @ 95
hammer curl 4 x 10 @ 45
lying tri ex 4 x 12 @ 70
tri push down 5 x 12 @ 85
1 arm preacher curls 4 x 10 @ 35
concentration curls 4 x 10 @ 40
1 arm db extensions 4 x 12 @ 30
rope tri ex 5 x 12 @ 60
cable curl monster set 4 x 15 @ 25

[sebaz]

I went for a trail run with my girlfriend yesterday (I'm cramming in as much cardio as I can till wednesday)

The first 0.75 miles or so, I kept a good pace, after that, the ladyfriend passed me. From then on, it turned into HIIT training pretty much; wherein I would sprint to catch up with her, then have to slow down from being tired, then sprint to catch up again, etc. :lol2:

I did about 3.5 miles (I'm a fat kid), and my knees didn't bother me ONCE :shock: They're not even hurting today. Holy dogshit.

[jwdb1fish]

Chest day today!

In this order-

Flat bench

10 x 185
8 x 205
6 x 225
4 x 250
2 x 275
Should have done 300 for a rep but bitched out :thumbsdown:

Incline Dumbells

10 x 70's
8 x 80's
6 x 90's
4 x 100's
4 x 110's( I got a nudge from my spotter on the last rep)

Hammer Strength Iso Wide Chest

10 x 1pps
8 x 2pps
6 x 3pps
4 x 4pps
3 x 4plates and a 25 per side ( I popped the last rep off the rubber stops so I don't quite call that clean)
15 x 2pps

Through this I super setted in some forearms-

Standing Straight Bar Curls

10 x 40
10 x 50
10 x 60
10 x 70

Standing Reverse Grip Straight Bar Curls

10 x 20
10 x 25
10 x 30
15 x 10

I was averaging 3.5min rest between chest sets and getting the forearms done during that 3.5min.

Now I start the back side of the routine and only take 60 sec rest between sets.

Pec Deck (slow negative)

10 x 100
10 x 110
10 x 120

Hammer Strength Incline Press (2sec stall at bottom and top of each rep)

10 x 1pps
10 x 1p=1-25 per side
10 x 2pps

Decline Fly Cable Crossovers

10 x 50
10 x 60
10 x 70

Food Time :yesnod:

[Sylva]

Chest day today!

In this order-

Flat bench

10 x 185
8 x 205
6 x 225
4 x 250
2 x 275
Should have done 300 for a rep but bitched out :thumbsdown:

Incline Dumbells

10 x 70's
8 x 80's
6 x 90's
4 x 100's
4 x 110's( I got a nudge from my spotter on the last rep)

Hammer Strength Iso Wide Chest

10 x 1pps
8 x 2pps
6 x 3pps
4 x 4pps
3 x 4plates and a 25 per side ( I popped the last rep off the rubber stops so I don't quite call that clean)
15 x 2pps

Through this I super setted in some forearms-

Standing Straight Bar Curls

10 x 40
10 x 50
10 x 60
10 x 70

Standing Reverse Grip Straight Bar Curls

10 x 20
10 x 25
10 x 30
15 x 10

I was averaging 3.5min rest between chest sets and getting the forearms done during that 3.5min.

Now I start the back side of the routine and only take 60 sec rest between sets.

Pec Deck (slow negative)

10 x 100
10 x 110
10 x 120

Hammer Strength Incline Press (2sec stall at bottom and top of each rep)

10 x 1pps
10 x 1p=1-25 per side
10 x 2pps

Decline Fly Cable Crossovers

10 x 50
10 x 60
10 x 70

Food Time :yesnod:

chest day looks very similar to mine, nice!

[Snake94]

Wish my adductor longus would hurry up and heal so I could get back to doing legs. :nonod:

[Diamond Star]

Chest

135 x 15
155 x 10
185 x 8
205 x 5
225 x 5 x 2
245 x 1
265 x 1
275 x 1
225 x 5

DB flat
80's - 2 x 8

DB incline
65's 3 x 8

Dips
3 x 20 @ bodyweight

Machine flys
110 lbs 3 x 10

Cable cross overs- low and high
50 each side 6 x 15

Push ups until failure

[jwdb1fish]

Arms and Calves Today!

Preacher Curls- Easy Curl Bar

10 X 70
8 x 90
6 x 100
4 x 110
2 x 125
20 x 70 (burnout)

Standing Straight Bar Curls- Wide Grip

10 x 65
10 x 85
8 x 105
4 x 125
2 x 135 (Some piss-poor form and a nudge from the spotter invloved here)

Standing Reverse Grip Straight Barbell Curls

10 x 25
10 x 35
10 x 45
10 x 55
22 x 30 ( burnout)

Hammer Curls

10 x 35's
9 x 40's
8 x 45's
7 x 50's
12 x 35's (had some body swing/bad form help on the last couple)

Flat Bench Tricep Extensions

10 x 135
8 x 185
6 x 205
4 x 225
1 x 245 ( It was my two set, but my spotter was an old man, so I was concerned about eating it on the last one and did not attempt)

Standing Cable Push Downs- Inverted "V" Bar

10 x 160
10 x 170
10 x 180
10 x 190
6.5 x 200 (almost 7 reps :mrgreen: )

Seated Tricep Cable Extensions- Ropes(full outward extension at the top of each rep)

10 x 70
10 x 80
8 x 90
6 x 100
15 x 60-burnout

Calves!

Seated Calf Raises- (this machine has your body weight as part of the work load. I wish we had one that did not :thumbsdown: )

10 x 1p
8 x 2p
6 x 3p
4 x 4p
5 x 5p
12 x 2p- burnout

Hip Sled Calf Extensions- (alternating foot positioning between straight toe point, in toe point, out toe point)

10 x 3pps (feet pointed straight)
10 x 4pps (feet pointed out)
10 x 5pps (feet pointed in)
8 x 6pps (feet pointed straight)
15 x 3pps- (stright foot burnout)

Standing Calf Raises- Machine with Shoulder Pads

10 x 130 (feet pointed in)
10 x 140 (feet pointed out
8 x 150 (feet pointed in)
8 x 160 (feet pointed out)
6 x 170 (feet straight)

Post Training Meal-

6 eggs(eggbeaters)
1/4cup Lowfat Cheddar Cheese
1c Mixed Fruit
2C Skim Milk

[jwdb1fish]

chest day looks very similar to mine, nice!

Thanks!

If there is ever any feedback/recommendations, I would appreciate any and all help.

My goals are to maintain/slightly improve current strength levels, get leaner, and stay injury free.

[Black-Top]

Back

Wide grip pull ups 4 x 8
Deadlift warm up 2 x 10 @ 135
1 x 6 @ 315
2 x 6 @ 295
2 x 6 @ 275
1 arm db row 4 x 12 @ 90
Lat pull 4 x 12 @ 110
Seated cable row 4 x 12 @ 160
Incline db row 4 X 12 @ 40

[jwdb1fish]

Leg Day!

Hip Sled

12 x 2pps
10 x 4pps
8 x 6pps
6 x 8pps
4 x 10pps
2 x 11pps ( I stalled on the last rep and my spotter gave it a shove)

Smith Machine Squats(very forward stance, 6" foot spacing)

135 x 10
185 x 8
225 x 6
275 x 4
315 x 2

^^those amounts would be if the bar on the smith machine was actually 45lbs, but I guess it is not so adjust accordingly.........

Seated Leg Extensions

10 x 100
10 x 125
8 x 150
6 x 175
4 x 200

Stiff Legged Dead Lifts

135 x 10
185 x 8
205 x 6
225 x 4
275 x 2
135 x 10

Seated Leg Curls

10 x 80
8 x 90
6 x 100
4 x 110
2 x 120

Standing Leg Curls- Alternating Legs

10 x 15
10 x 20
10 x 25
10 x 30
6 x 40

I did 10min on the bike after that and rolled out.

Weak sauce today, but I have to get to work. I will freely admit to being a little bitch not doing squats yet this year :nonod:

[BoDarville]

2 1/2 mile walk in 1hour and 5 minutes... :headbang:

[Sylva]

Gym Time - 6:30 p.m.

Warm-up - RC complex, Dynamic Stretch, 2nd day deloading week(less weight, more volume)

Squat - a2g
2 x 10 @ bar
1 x 10 @ 135
4 x 10 @ 225

Hack Squat
4 x 15 @ 2pps

DB lunge
3 x 8/8 @ 55's

Leg Ext - 30 sec rest
7 x 10 @ 120,135,150,165,180,205,225

BB RDL
3 x 10 @ 175

Seated Leg Curl - 30 sec rest
7 x 10 @ 280

Seated Calf ext - toes in, toes out, toes nuetral
3 x 30 @ 90

Done, decent workout.

For those that don't know what deloading is or what it's about.

Deload to Reload
By Jim Wendler
For www.EliteFTS.com

--------------------------------------------------------------------------------

I’ve wanted to write this article for awhile and there have been several questions on the Q/A that touched on this subject. For those not familiar with the term “deload� by basic definition of it is this: to take a break from extreme training. The deload is generally a one-week affair (sometimes three when peaking for a meet) and is done for the following reasons:

To give your body a rest
To give your mind a rest
To peak for a meet
To prevent overtraining
To increase your chances of progress
To prevent injury
To increase motivation in gym/prevent becoming stale
For the purposes of this article, we will focus on all of the bullet points above with the exception of “To peak for a meet.�

Now most experienced lifters deload by feel and can tell if they need to take a week or workout off. Unfortunately for many lifters, they do not know their bodies/minds well enough to make this decision. Or (and experienced lifters fall into this category, too) people still take the attitude, “No pain, no gain� or something similar that let’s their egos get in the way of their training. Critics will counter and say that too many people deload and this gives them a chance to take it easy or to be lazy. While this may be true of the general population, I respond by saying that almost everyone that reads this article does not fall into this category and thus the deload can only be a positive thing. So with this in mind, think of the deload as recovery/restoration and a very important part of your training.

Part of the problem with the deload, in my opinion, is that for it to be effective, you need to deload entirely. The best example of this was my experience at the University of Arizona. During our off-season workouts, we would deload every 5th and 10th week (in a 12 week cycle). The first two years of this, we would deload the lifting but would increase the running volume. This never worked very well. The last couple of years, Dan Wirth changed the program and had us deload both the lifting and the running on weeks 5 and 10. By increasing the running/decreasing the lifting, we never got the full effect of the deload.

Another problem with the deload is that each individual person may have to deload at different times. This could mean every three, four or even five weeks. Even in high school, I learned that I needed to deload about every fourth/fifth week. But until you figure this out, planning your deload in advance will help you know when the best time is for you.

How to deload?

There are several ways to do this, but here are some of the most popular examples;

No max effort work during the week; only do the dynamic effort and repetition training.
Max effort work and dynamic work only, no (or limited) repetition training.
Max effort work done to about 80%, dynamic work the same and limited repetition training.
No max effort or dynamic work; just repetition work.

the purpose of the deload, when looking at the big picture, is to make you stronger. What we are trying to do is give your mind and body a break from extreme training. No matter how tough or hard you are as a person, in or out of the gym, you can’t continue to beat yourself to a pulp when training. Your body has a funny way of rebelling against this type of nonsense. While it may look good for articles or make for tough guy (but laughable) slogans on t-shirts, taking some time to recuperate can only help you reach your goals. However you choose to structure this aspect of your training, stick to this rule; if you are going to deload, deload! Don’t do anything half-ass, even if you are taking it easy.

[JohnnyBravo]

Legs last night:

Squats:

135 x 12
175 x 10
225 x 10
275 x 8
315 x 6

Leg press/hip sled

4pps x 10
5pps x 10
6 pps x 6
6 pps x 6

Seated leg extensions

100 x 15
130 x 12
160 x 12
190 x 12
220 x 8

Seated hamstring curls

100 x 12
115 x 12
130 x 10
145 x 10
160 x 7

Seated calf raises:

45 x 12
90 x 12
90 x 12
90 x 12

[Black-Top]

6:00 am - Abs / Obliques

decline sit ups

3 x 30

flutter kicks

3 x 60

decline oblique plate twits

3 x 30 per side @ 25

cable crunches

3 x 30 @ 80

weighted side bends

3 x 30 per side @ 35


7:00 pm - Chest

Incline db bench

4 x 10 @ 55

Pushups

3 X 15
1 X 20

Decline bench

4 x 10 @ 225

CG bench

4 x 10 @ 155

Decline db flyes

4 x 12 @ 35

Pec deck flyes

4 x 10 @ 190

Dips

4 x 15

Low cable cross

4 x 12 @ 25

[Diamond Star]

This is mine for tom, I will hate myself after this.


Squat- 185 @ 10 reps
Lunges- 25's @ 10 reps
Hip Sled- 3 pps @ 10 reps
Quad extension - 100 @ 10 reps
Iso leg press- 2 pps @ 10 reps
Hamstring curl- 80 @ 10 reps

then calves/forearms/abs after

4 rounds, no rest between sets, 1 min rest between rounds, fml.

[Black-Top]

Legs

Squat

135 x 10 warmup
275 x 5
275 x 5
275 x 5
255 x 8
255 x 8

Reverse barbell lunges

105 x 10
105 x 10
105 x 10
105 x 10

Leg press

450 x 12
450 x 12
450 x 12
450 x 12

Leg press calf extension

450 x 50
450 x 50
450 x 60

Hip adduction

250 x 12
250 x 12
250 x 12
250 x 12

Hip abduction

300 x 12
300 x 12
300 x 12
300 x 12

Leg curl

120 x 12
120 x 12
120 x 12
120 x 12

Leg extension

150 x 12
150 x 12
150 x 12
150 x 12

[Sylva]

Legs

Squat

135 x 10 warmup
275 x 5
275 x 5
275 x 5
255 x 8
255 x 8
Reverse barbell lunges

105 x 10
105 x 10
105 x 10
105 x 10

Leg press

450 x 12
450 x 12
450 x 12
450 x 12

Leg press calf extension

450 x 50
450 x 50
450 x 60

Hip adduction

250 x 12
250 x 12
250 x 12
250 x 12

Hip abduction

300 x 12
300 x 12
300 x 12
300 x 12

Leg curl

120 x 12
120 x 12
120 x 12
120 x 12

Leg extension

150 x 12
150 x 12
150 x 12
150 x 12

Are the squats Barbell squats?

[Black-Top]

they are now... i used to use the smith but i'm trying to rid my workouts of the pussy factor.... granted i think i may need to cut a little weight in order to get 100% proper form but my legs were at least parallel or slightly shallow near the end of the round.... I'm working on it nigga

[Sylva]

they are now... i used to use the smith but i'm trying to rid my workouts of the pussy factor.... granted i think i may need to cut a little weight in order to get 100% proper form but my legs were at least parallel or slightly shallow near the end of the round.... I'm working on it nigga

If you want to come to the gym w/ me one day I'm more than happy to work w/ you on your form.

Also, been busy at work, I'm not ignoring the diet PM from yesterday. I will get to it soon.

[Black-Top]

they are now... i used to use the smith but i'm trying to rid my workouts of the pussy factor.... granted i think i may need to cut a little weight in order to get 100% proper form but my legs were at least parallel or slightly shallow near the end of the round.... I'm working on it nigga

If you want to come to the gym w/ me one day I'm more than happy to work w/ you on your form.

Also, been busy at work, I'm not ignoring the diet PM from yesterday. I will get to it soon.


shit.. i feel if i went to the gym with you i'd leave in a full body cast... :lol2: but i'll be sure to take you up on that one of these days

It's cool bro, take your time... I can fumble through the first couple of days I bought a shit load of salmon, tuna, chicken, cottage cheese, natural pb, green beans, asparagus, broccoli, almonds... that should hold me over for a bit :headbang:

[Sylva]

they are now... i used to use the smith but i'm trying to rid my workouts of the pussy factor.... granted i think i may need to cut a little weight in order to get 100% proper form but my legs were at least parallel or slightly shallow near the end of the round.... I'm working on it nigga

If you want to come to the gym w/ me one day I'm more than happy to work w/ you on your form.

Also, been busy at work, I'm not ignoring the diet PM from yesterday. I will get to it soon.


shit.. i feel if i went to the gym with you i'd leave in a full body cast... :lol2: but i'll be sure to take you up on that one of these days

It's cool bro, take your time... I can fumble through the first couple of days I bought a shit load of salmon, tuna, chicken, cottage cheese, natural pb, green beans, asparagus, broccoli, almonds... that should hold me over for a bit :headbang:

Sounds like a great start already. :thumbsup: :thumbsup:

[Black-Top]

one thing i'm wondering is how time sensitive these meals are... I'm sure i can figure out a way to fix it if need be but a lot of the time i'm not getting home from the gym until 8:00 - 9:00 so i'm eating around 9:30 then sacking out around 10:30... problem eating that late?

[Sylva]

one thing i'm wondering is how time sensitive these meals are... I'm sure i can figure out a way to fix it if need be but a lot of the time i'm not getting home from the gym until 8:00 - 9:00 so i'm eating around 9:30 then sacking out around 10:30... problem eating that late?

No, not a problem. I usually always eat about 5 min before I go to bed(pb/cottage cheese)

[Black-Top]

one thing i'm wondering is how time sensitive these meals are... I'm sure i can figure out a way to fix it if need be but a lot of the time i'm not getting home from the gym until 8:00 - 9:00 so i'm eating around 9:30 then sacking out around 10:30... problem eating that late?

No, not a problem. I usually always eat about 5 min before I go to bed(pb/cottage cheese)


yeah i'm doing that too, but it's not a problem to take all the shakes in between 7:00 - 8:30 then eat dinner at 9:00 - 9:30 then the cc & pb around 10:30?

Oh and about the shakes..... I pissed about 10 times between getting to the gym and getting home, that's gonna take some getting used to :lol2:

[Sylva]

one thing i'm wondering is how time sensitive these meals are... I'm sure i can figure out a way to fix it if need be but a lot of the time i'm not getting home from the gym until 8:00 - 9:00 so i'm eating around 9:30 then sacking out around 10:30... problem eating that late?

No, not a problem. I usually always eat about 5 min before I go to bed(pb/cottage cheese)


yeah i'm doing that too, but it's not a problem to take all the shakes in between 7:00 - 8:30 then eat dinner at 9:00 - 9:30 then the cc & pb around 10:30?

Oh and about the shakes..... I pissed about 10 times between getting to the gym and getting home, that's gonna take some getting used to :lol2:

No, it's not a problem. You should be eating your solid food meal 30-45 min after your last PWO shake, so you're doing it right.

[Black-Top]

one thing i'm wondering is how time sensitive these meals are... I'm sure i can figure out a way to fix it if need be but a lot of the time i'm not getting home from the gym until 8:00 - 9:00 so i'm eating around 9:30 then sacking out around 10:30... problem eating that late?

No, not a problem. I usually always eat about 5 min before I go to bed(pb/cottage cheese)


yeah i'm doing that too, but it's not a problem to take all the shakes in between 7:00 - 8:30 then eat dinner at 9:00 - 9:30 then the cc & pb around 10:30?

Oh and about the shakes..... I pissed about 10 times between getting to the gym and getting home, that's gonna take some getting used to :lol2:

No, it's not a problem. You should be eating your solid food meal 30-45 min after your last PWO shake, so you're doing it right.

Works for me... :thumbsup:

[Diamond Star]

This is mine for tom, I will hate myself after this.


Squat- 185 @ 10 reps
Lunges- 25's @ 10 reps
Hip Sled- 3 pps @ 10 reps
Quad extension - 100 @ 10 reps
Iso leg press- 2 pps @ 10 reps
Hamstring curl- 80 @ 10 reps

then calves/forearms/abs after

4 rounds, no rest between sets, 1 min rest between rounds, fml.

Well, that sucked, but felt good. I was on the ground and couldn't feel my legs after the 3rd round, so I stopped there. Hip sled was only 2 plates and hamstring curl was @ 70, other than that, it was dead on.

I had the trash can lid off, just in case :lol2:

Lunges were never so hard during the 3rd round, ahh.

[jwdb1fish]

Shoulders Today-

Military Press-

115 x 10
135 x 8
160 x 6
185 x 4
205 x 2

Upright Rows- Straight Bar

65 x 10
85 x 8
105 x 6
125 x 4
135 x 4- I guess I'm a bitch boy and need to get some straps. My grip is good, but it starts to fail at the fourth rep, but my shoulders have more left in them.

Shrugs- Straight Bar

135 x 12
185 x 10
225 x 8
275 x 6
315 x 4

Forward Dumbell Raises

12 x 20's
10 x 25's
8 x 30's
6 x 35's
4 x 40's

Reverse Pec Deck

12 x 60
12 x 60
12 x 60
12 x 60

I was at about 3-3.5min rest/set through this point. Now I drop it to 60 sec max.


Dumbell Presses- Arnold's

10 x 35's
8 x 40's
6 x 45's
4 x 50's
4 x 55's

Forward Straight Bar Raises

10 x 30
10 x 40
10 x 50
10 x 60

Lateral Dumbell Raises

10 x 15's
10 x 20's
10 x 25'x
15 x 15's

Pec Fly Machine- Reverse

10 x 75
10 x 85
10 x 95
10 x 105

[Black-Top]

Shoulders / Traps


Front delt plate raises

12 x 35
12 x 35
12 x 35
12 x 35

Military press

10 x 105
10 x 105
10 x 105
10 x 105

2 arm incline db delt rasies

8 x 25
8 x 25
8 x 25
8 x 25

db front raises

10 x 25
10 x 25
10 x 25
10 x 25

Barbell shrugs (i like)

10 x 275
10 x 275

12 x 255
12 x 255

12 x 235
12 x 235

15 x 205
15 x 205

15 x 185
15 x 185

20 x 165
20 x 165

20 x 145
20 x 145

20 x 125
20 x 125

25 x 105
25 x 105

30 x 85

40 x 60

60 x bar

DB shoulder press

10 x 55
10 x 55
10 x 55
10 x 55

[jwdb1fish]

I ran 3 miles yesterday.

I am embarrassed to post the time........



































22:52




























Fuck.............................

[jwdb1fish]

Back and Forearms Today- Super Sets

Set 1

Hammer Strength Iso Rows

10 x 2pps
8 x 3pps
6 x 4 pps (I start alternating arms here)
6 x 5pps
12 x 2pps (very slow reps)

Wrist Curls- Seated Straight Bar

10 x 65
8 x 95
6 x 115
4 x 135
10 x 95

This set was about 3-4min between superset

Set 2

Seated Cable Pull Downs- Straight Bar/Wide Overhand Grip/Behind Neck

10 x 140
8 x 160
6 x 180
4 x 200
10 x 140

Standind Wrist Culs- Straight Bar/Overhand Grip

12 x 15
10 x 20
10 x 25
10 x 30
15 x 15

This set was about 2-3min between superset

Set 3

Hammer Strength Low Rows

12 x 1pps
10 x 2pps
10 x 2pps
10 x 2pps

Standing Straight Bar Wrist Curls- Underhand Grip

10 x 50
10 x 60
10 x 70
10 x 50

This set was less than 1min rest between each super set


I had to go to work and cut it a bit short.

[nefarious79]

8hrs of paintballing at Jaegers :yesnod:

[Sylva]

Friday

Warm-up - RC complex, Dynamic Stretch, De-load week

Wide - Front lat pulldown(warmup)
2 x 10 @ 70

1A)Wide Grip Pullup - 4 x 6 @ bw(10's)
1B)TBar Row - 4 x 8 @ 4p(120's)

2A)BB Row - 4 x 8 @ 135(10's)
2B)HS Iso High Lat row - 4 x 8/8 @ 2pps(90's)

3A)Straight Arm Pulldown - 4 x 10 @ 100(10's)
3B)Straight Arm Rope pulldown - 4 x 10 @ 85(45's)

^ was a sick workout, back felt about as wide as a barn when I was done.

Saturday

DB Shoulder Press - 2 x 10 @ 35

1A)DB Shoulder Press - 4 x 6 @ 70(10's)
1B)Upright EZ-bar row - 4 x 8 @ 85(120's)

2A)Front DB Raise - 4 x 8/8 @ 25(10's)
2B)1-arm cable side lateral - 4 x 8/8 @ 25(90's)

3A)DB Rear Lateral - 4 x 10 @ 50(10's)
3B)HS Rear laterals 4 x 10 @ +25ps(45's)

4A)BB Shrug - 3 x 8 @ 315(10's)
4B)Rev EZ Curl - 3 x 10 @ 55(60's)

Again, awesome working/training style.

Monday

Warm-up - RC complex, Dynamic Stretch, back to normal lifting, no deload. Well, fri/sat weren't really deload lol

squat - A2g
1 x 10 @ bar
1 x 10 @ 135
5 x 5 @ 275

Leg Press
Single leg - 2 x 10/10 @ 3pps
Dual leg - 2 x 10 @ 7pps

DB Lunge - 2 x 6/6 @ 70lb DB's

Leg Ext - 30 sec rest
7 x 10 @ 165

BB RDL
3 x 10 @ 225 - hard

Lying leg curl - 30 sec rest
5 x 10 @ 125
2 x 10 @ 140

Seated Calf Raise - in, out, nuetral
3 x 30 @ 90

Awesome workout, I'm now doing legs 2x a week(mon/fri) so my volume is a little lower then before on my 1x a week legs, but will be greater overall doing them 2x a week.

[literbike99]

:cool: Didn't

[YourWorstNightmare]

Legs.

With a LOT of heavy, deep squats.

(and other leg exercises too of course)


Today, is chest day.

:thumbsup:

[sebaz]

This is mine for tom, I will hate myself after this.


Squat- 185 @ 10 reps
Lunges- 25's @ 10 reps
Hip Sled- 3 pps @ 10 reps
Quad extension - 100 @ 10 reps
Iso leg press- 2 pps @ 10 reps
Hamstring curl- 80 @ 10 reps

then calves/forearms/abs after

4 rounds, no rest between sets, 1 min rest between rounds, fml.

I did very similar to this last night, and I loved it. I was moving around so much, I didn't notice the pain as much :lol2:

I started with 25 minutes moderate eliptical, then

Front squats- 115 @ 12 reps (yeah...I'm a pussy wussy. I'm trying to improve my form)
Leg extensions- 260 @ 10 reps
Ham curl- 140 @ 10 reps (single leg)
cable squat machine thingy- 260 @ 10 reps
Lunges- 15s @ 12 reps (I was in total pussy mode)
Hip sled- 4 plates on each side (400ish?) @ 12 reps

I did that four times and did a dropset on the last set of hipsled.


Afterwards I did a bastardly core workout.


I'm in constant fear of messing my knee or back up again, so I keep telling myself I'm not going to do anything stupid. I'm probably going to need some Sylva help soon, because my workout schedule is a mess.

[JohnnyBravo]

Legs last night

Squats:

135 x 12
185 x 10
225 x 10
275 x 10
315 x 6
315 x 5

Leg press:

4 pps x 10
5 pps x 10
6 pps x 7
6 pps x 6

Extensions:

100 x 12
130 x 12
160 x 10
190 x 10
220 x 10
250 x 6

Seated Hamstring Curls

100 x 12
130 x 10
160 x 10
190 x 5

Seated calf raises

70 x 15
70 x 15
90 x 12
90 x 12
90 x 12

I am not giving my legs a choice. They will grow, or else.

[sebaz]

I am not giving my legs a choice. They will grow, or else.

http://www.t-nation.com/free_online_article/sports_body_training_performance/lighter_weights_bigger_legs

Worth the read, IMO.

[speakerbox]

I am not giving my legs a choice. They will grow, or else.

http://www.t-nation.com/free_online_article/sports_body_training_performance/lighter_weights_bigger_legs

Worth the read, IMO.

Any articles for smaller legs? :lol2:

[YourWorstNightmare]

Legs last night

Squats:

135 x 12
185 x 10
225 x 10
275 x 10
315 x 6
315 x 5

Leg press:

4 pps x 10
5 pps x 10
6 pps x 7
6 pps x 6

Extensions:

100 x 12
130 x 12
160 x 10
190 x 10
220 x 10
250 x 6

Seated Hamstring Curls

100 x 12
130 x 10
160 x 10
190 x 5

Seated calf raises

70 x 15
70 x 15
90 x 12
90 x 12
90 x 12

I am not giving my legs a choice. They will grow, or else.

Sounds a lot like my leg day Mark, good workout.

My legs (hams & quads) have gotten so much bigger over the past 2 months that I've got to buy new jeans. Like... I cant get my hands in my pockets anymore.

:yesnod: :lol2:

[JohnnyBravo]

My lifts are always limited by something stupid, not ordinarily related to the actual muscle group being worked.

For example, on flat bench, once I start getting over 275 lbs, my elbows really start to hurt like hell. I have a little tendonitis in both of them that I really feel on heavy lifts that compress that joint. I can feel it on heavy tricep skull crushers, too. It pisses me off. My chest can do more, but my elbow joints hurt.

I have bad shoulders, too, and don't have much flexibility in them. When I squat, I have a hard time holding onto the bar because my shoulders don't want to go behind my head. The end result is that the bar puts a lot of pressure on my wrists, which end up holding the bar palms up instead of palms forward. My damn wrists get sore when I squat before my legs give out. How stupid is that?

I've had one knee scoped also. So when I do heavy leg extensions, having to start the extension with my legs tucked too far underneath me really kills my knee. My quads can handle the whole stack of weight, but my knees will ache on the return movement.

Fuck getting old. This is some bullshit. My muscles feel like they're 20, but my joints and tendons feel like they're 80.

[silver5liter]

Cant wait til this strep throat is gone so i can get back to the gym....

[YourWorstNightmare]

My lifts are always limited by something stupid, not ordinarily related to the actual muscle group being worked.

For example, on flat bench, once I start getting over 275 lbs, my elbows really start to hurt like hell. I have a little tendonitis in both of them that I really feel on heavy lifts that compress that joint. I can feel it on heavy tricep skull crushers, too. It pisses me off. My chest can do more, but my elbow joints hurt.

I have bad shoulders, too, and don't have much flexibility in them. When I squat, I have a hard time holding onto the bar because my shoulders don't want to go behind my head. The end result is that the bar puts a lot of pressure on my wrists, which end up holding the bar palms up instead of palms forward. My damn wrists get sore when I squat before my legs give out. How stupid is that?

I've had one knee scoped also. So when I do heavy leg extensions, having to start the extension with my legs tucked too far underneath me really kills my knee. My quads can handle the whole stack of weight, but my knees will ache on the return movement.

Fuck getting old. This is some bullshit. My muscles feel like they're 20, but my joints and tendons feel like they're 80.

I can completely relate to the shoulders Mark. :yesnod: My left one hurt so damn bad in the gym yesterday doing chest, that I damn near dropped the bar on myself as it gave out. I have to get a doctor's appointment scheduled, and get an MRI on it. I'm fucking scared they're gunna tell me not to lift for like 6 goddamn months. My shoulders limit me SOOOOO much on presses it's retarded. I could put up 315lbs on flat bench if my shoulders wouldn't cave the fuck in. I can barely get 275lbs up more than 4 times because my left shoulder is in agonizing pain. It feels like I'm being stabbed, and then my arm goes numb. No bullshit.

It fucking SUCKS.

[JohnnyBravo]

My lifts are always limited by something stupid, not ordinarily related to the actual muscle group being worked.

For example, on flat bench, once I start getting over 275 lbs, my elbows really start to hurt like hell. I have a little tendonitis in both of them that I really feel on heavy lifts that compress that joint. I can feel it on heavy tricep skull crushers, too. It pisses me off. My chest can do more, but my elbow joints hurt.

I have bad shoulders, too, and don't have much flexibility in them. When I squat, I have a hard time holding onto the bar because my shoulders don't want to go behind my head. The end result is that the bar puts a lot of pressure on my wrists, which end up holding the bar palms up instead of palms forward. My damn wrists get sore when I squat before my legs give out. How stupid is that?

I've had one knee scoped also. So when I do heavy leg extensions, having to start the extension with my legs tucked too far underneath me really kills my knee. My quads can handle the whole stack of weight, but my knees will ache on the return movement.

Fuck getting old. This is some bullshit. My muscles feel like they're 20, but my joints and tendons feel like they're 80.

I can completely relate to the shoulders Mark. :yesnod: My left one hurt so damn bad in the gym yesterday doing chest, that I damn near dropped the bar on myself as it gave out. I have to get a doctor's appointment scheduled, and get an MRI on it. I'm fucking scared they're gunna tell me not to lift for like 6 goddamn months. My shoulders limit me SOOOOO much on presses it's retarded. I could put up 315lbs on flat bench if my shoulders wouldn't cave the fuck in. I can barely get 275lbs up more than 4 times because my left shoulder is in agonizing pain. It feels like I'm being stabbed, and then my arm goes numb. No bullshit.

It fucking SUCKS.

It's frustrating. It's a lot better than it was. There was a point about a year or so ago when the tendons in my elbows hurt so bad that I couldn't curl more than about 70 lbs witout it bringing tears to my eyes, and sometimes they would hurt so badly that I couldn't even pick up a gallon of milk or a 32 oz soda. I had no grip strength and everything I did hurt.

I've been taking glucosamine and fish oil supplements and I try to warm up really well before my heavy lifts. That has helped a lot, but there is always a point where I can feel my joints limiting my progress. Too many injuries coupled with getting older, I guess.

Oh well. I am FINALLY learning how to listen to my body and I know about where my stopping point is. If I feel like I'm pushing too hard on the joints (not the muscles), I'll just back off. So far, I've been "injury" free for about 8 months or so. I still have the nagging pains when I go heavy on some things, but I don't have any throbbing pains throughout the day like I used to. I used to just be in pain 24/7. I told myself, "just push through it". Looking back, I don't think that was too smart.

All that being said, I do have every intention of kicking Sylva's ass on every major muscle group no matter how much it hurts. :)

[05SRT]

3/3/09

Deadlift:
1x10 Bar
1x8 225lbs
5x5 300lbs

Sitting BB Curl:
1x8 bar
4x6 85lbs

Wide Grip Pullup:
3x6 Bodyweight

Hammer Curl:
4x8 30lbs

Lat pulldown:
4x10 110lbs

Preacher Curl:
2x8 25lbs
2x6 30lbs

Cable EZ bar curl:
2x8 50lbs
1x6 55lbs
1x6 45
1x6 35

Since i didnt read all these posts but this is what im talking about. Finally a post in this section that makes me feel like i do not do shit at the gym other than play with little weights.

[Sylva]

3/25/2009

Warm-up - RC complex, Dynamic Stretch

Wide - Front lat pulldown(warmup)
2 x 10 @ 75

1A)Wide Grip Pullup - 4 x 6 @ bw(10's)
1B)TBar Row - 4 x 8 @ 4p(120's)

2A)BB Row - 4 x 8 @ 135(10's)
2B)HS Iso High Lat row - 4 x 8/8 @ 2pps+10(90's)

3A)Straight Arm Pulldown - 4 x 10 @ 100(10's)
3B)Straight Arm Rope pulldown - 4 x 10 @ 85(45's)

[Ju]

My lifts are always limited by something stupid, not ordinarily related to the actual muscle group being worked.

For example, on flat bench, once I start getting over 275 lbs, my elbows really start to hurt like hell. I have a little tendonitis in both of them that I really feel on heavy lifts that compress that joint. I can feel it on heavy tricep skull crushers, too. It pisses me off. My chest can do more, but my elbow joints hurt.

I have bad shoulders, too, and don't have much flexibility in them. When I squat, I have a hard time holding onto the bar because my shoulders don't want to go behind my head. The end result is that the bar puts a lot of pressure on my wrists, which end up holding the bar palms up instead of palms forward. My damn wrists get sore when I squat before my legs give out. How stupid is that?

I've had one knee scoped also. So when I do heavy leg extensions, having to start the extension with my legs tucked too far underneath me really kills my knee. My quads can handle the whole stack of weight, but my knees will ache on the return movement.

Fuck getting old. This is some bullshit. My muscles feel like they're 20, but my joints and tendons feel like they're 80.

I can completely relate to the shoulders Mark. :yesnod: My left one hurt so damn bad in the gym yesterday doing chest, that I damn near dropped the bar on myself as it gave out. I have to get a doctor's appointment scheduled, and get an MRI on it. I'm fucking scared they're gunna tell me not to lift for like 6 goddamn months. My shoulders limit me SOOOOO much on presses it's retarded. I could put up 315lbs on flat bench if my shoulders wouldn't cave the fuck in. I can barely get 275lbs up more than 4 times because my left shoulder is in agonizing pain. It feels like I'm being stabbed, and then my arm goes numb. No bullshit.

It fucking SUCKS.

It's frustrating. It's a lot better than it was. There was a point about a year or so ago when the tendons in my elbows hurt so bad that I couldn't curl more than about 70 lbs witout it bringing tears to my eyes, and sometimes they would hurt so badly that I couldn't even pick up a gallon of milk or a 32 oz soda. I had no grip strength and everything I did hurt.

I've been taking glucosamine and fish oil supplements and I try to warm up really well before my heavy lifts. That has helped a lot, but there is always a point where I can feel my joints limiting my progress. Too many injuries coupled with getting older, I guess.

Oh well. I am FINALLY learning how to listen to my body and I know about where my stopping point is. If I feel like I'm pushing too hard on the joints (not the muscles), I'll just back off. So far, I've been "injury" free for about 8 months or so. I still have the nagging pains when I go heavy on some things, but I don't have any throbbing pains throughout the day like I used to. I used to just be in pain 24/7. I told myself, "just push through it". Looking back, I don't think that was too smart.

All that being said, I do have every intention of kicking Sylva's ass on every major muscle group no matter how much it hurts. :)


Damn. My aching problem finally went away about a week or two ago.

[Sylva]

lol, sounds like a lot of people need to learn how to stretch, foam roll, warmup etc.

[duttbart]

i ran. how boring.

[Snake94]

My lifts are always limited by something stupid, not ordinarily related to the actual muscle group being worked.

For example, on flat bench, once I start getting over 275 lbs, my elbows really start to hurt like hell. I have a little tendonitis in both of them that I really feel on heavy lifts that compress that joint. I can feel it on heavy tricep skull crushers, too. It pisses me off. My chest can do more, but my elbow joints hurt.

I have bad shoulders, too, and don't have much flexibility in them. When I squat, I have a hard time holding onto the bar because my shoulders don't want to go behind my head. The end result is that the bar puts a lot of pressure on my wrists, which end up holding the bar palms up instead of palms forward. My damn wrists get sore when I squat before my legs give out. How stupid is that?

I've had one knee scoped also. So when I do heavy leg extensions, having to start the extension with my legs tucked too far underneath me really kills my knee. My quads can handle the whole stack of weight, but my knees will ache on the return movement.

Fuck getting old. This is some bullshit. My muscles feel like they're 20, but my joints and tendons feel like they're 80.

I can completely relate to the shoulders Mark. :yesnod: My left one hurt so damn bad in the gym yesterday doing chest, that I damn near dropped the bar on myself as it gave out. I have to get a doctor's appointment scheduled, and get an MRI on it. I'm fucking scared they're gunna tell me not to lift for like 6 goddamn months. My shoulders limit me SOOOOO much on presses it's retarded. I could put up 315lbs on flat bench if my shoulders wouldn't cave the fuck in. I can barely get 275lbs up more than 4 times because my left shoulder is in agonizing pain. It feels like I'm being stabbed, and then my arm goes numb. No bullshit.

It fucking SUCKS.

It's frustrating. It's a lot better than it was. There was a point about a year or so ago when the tendons in my elbows hurt so bad that I couldn't curl more than about 70 lbs witout it bringing tears to my eyes, and sometimes they would hurt so badly that I couldn't even pick up a gallon of milk or a 32 oz soda. I had no grip strength and everything I did hurt.

I've been taking glucosamine and fish oil supplements and I try to warm up really well before my heavy lifts. That has helped a lot, but there is always a point where I can feel my joints limiting my progress. Too many injuries coupled with getting older, I guess.

Oh well. I am FINALLY learning how to listen to my body and I know about where my stopping point is. If I feel like I'm pushing too hard on the joints (not the muscles), I'll just back off. So far, I've been "injury" free for about 8 months or so. I still have the nagging pains when I go heavy on some things, but I don't have any throbbing pains throughout the day like I used to. I used to just be in pain 24/7. I told myself, "just push through it". Looking back, I don't think that was too smart.

All that being said, I do have every intention of kicking Sylva's ass on every major muscle group no matter how much it hurts. :)

Get some elbow sleeves and gloves with wrist straps for your heavy lifts. You may not be "hard core" but I guarantee they will help.

For chest, use the pec dec fly machine. No stress on the elbows if you do it correctly and you can fry the shit out of your pecs.

[Sylva]

3/24

Warm-up - RC complex, Dynamic Stretch,

DB Incline Bench
2 x 10 @ 35
1 x 3 @ 80
5 x 5 @ 100

Flat DB BEnch
3 x 10 @ 90

3A)DB Decline Bench(10's)3 x 8 @ 90's
3B)Flat DB Fly(90's)3 x 8 @ 35's

Free Motion Cable Cross - 30 sec rest
7 x 10 @ 70

Rev Camber Bar PRessdown - 4 x 12 @ 160

V-bar dip - 3 x 10,12,10 @ BW

Abs Giant set
Moutain Climbers - 2 x AMRAP x 30 sec
Swiss Ball Plank - 2 x ALAP
Hang Leg Raise - 2 x AMRAP
High to low wood chopper - 2 x amrap @ 40lbs

[BuddyLee]

Ran up and down the stairs like 30 fucking times hauling in baby shower stuff from my in-laws minivan.

[94formulabird]

I am not giving my legs a choice. They will grow, or else.

http://www.t-nation.com/free_online_article/sports_body_training_performance/lighter_weights_bigger_legs

Worth the read, IMO.

This is what I do for my legs. Use lighter weights and more volume. Ive found my legs respond better size wise to this.

[Sylva]

No one ever got big lifting little weights.

[nusch]

I don't know the names of most of the lifts i do, so i'm just gonna do my best to get my point across... oh, btw i'm 6' and 165

in order:

DB curls 1x15 @ 20
DB curls 1x12 @ 25
DB curls 1x10 @ 30
DB curls 1x6 @ 35
DB curls 1x3 @ 40
(current max 45)

edit: forgot to add this in--> DB shrugs 3x10 @ 50


Dips 3x8 with 35 extra pounds from weight belt

BB curls 3x10 @ 65
(current max 95)

flat bench tricept extensions 3x10 @ 55

(no clue what this is actually called) keeping arms straight i bring them from my waist to the point even with my shoulders directly infront of me
3x10 @ 20

same thing as above except i bring the weight out to the side
3x10 @ 20

DB hammer curls 3x10 @ 30

tricept press down on cable machine 3x10 @ 50

standing and keeping my arms level with my shoulders, i move my arms in a circle outwards and then back keeping the weight parallel to the ground (sorry if that doesn't make anysense... it hurts like hell though)
3x10 @ 12

bike for 20 min. keeping HR around 130


and that's all she wrote...

[xlr82x]

gym time: 6:00pm

Barbell Bench press
10 x 135
5 x 225
5 x 255 5 times

Incline Barbell Bench Press
185 x 5
205 x 5 4 times

Pullovers
5x80
5x85
5x90 2 times
5x95

Pull ups (50)
Pull Downs 2 sets of 10 (wide grip)
10x185 2 times
Bent over rows
185x5
195x5 4 times
Deadlift to failure
10x275
6x325
4x345

crunches 5 sets of 25

[Albatross]

Chest: Mon

Incline DB Bench:
45's x 8 x 1
65's x 5 x 5

Flat DB Bench:
75's x 6 x 4
Superset with/
Incline Db Flye:
25's x 8 x 4

Weighted Dips:
BW + 60lbs x 8 x 4

Machine Chest Press:
145 x 6 x 4

Tues: Legs

Squat:
Bar x 12 x 1
135 x 8 x 1
205 x 5 x 5 A2G

Calf Extensions:
245 x 8 x 4
superset with/
Seated Calf Raises:
50lbs x 10 x 4

DB Lunges:
40's x 12steps x 4
superset with/
Leg Extensions:
70lbs x 10 x 4

Romanian Deadlift:
185 x 8 x 3

[Black-Top]

bi / tri

barbell curls

100 x 8
100 x 8
95 x 10
95 x 10

hammer curls

45 x 12
45 x 12
45 x 12
45 x 12

lying tri ex

75 x 10
75 x 10
70 x 12
70 x 12

cable tri pushdown

90 x 15
90 x 15
90 x 15
90 x 15
90 x 15

1 arm preacher curls

35 x 10
35 x 10
35 x 10
35 x 10

concentration curls

35 x 10
35 x 10
35 x 10
35 x 10

overhead rope tri ex

75 x 12
75 x 12
75 x 12
75 x 12

rope tri pushdown

70 x 15
70 x 15
70 x 15
70 x 15
70 x 15

cable curl giant set

25 x 15
25 x 15
25 x 15
25 x 15

25 x 15
25 x 15
25 x 15
25 x 15

20 x 15
20 x 15
20 x 15
20 x 15

20 x 15
20 x 15
20 x 15
20 x 15

[silver5liter]

Im still pretty much a newb and weak sauce, but here is from tonight.


seated bicep curl (machine)
12x 90
12x 110
12x 110

incline barbell tricep extension

12x 65
12x 65
12x 65

seated incline dumbell bicep curl

12x 30
12x 30
12x 30

Barbell Close Grip Bench Press (incline)
I can do more weight with these but I usually do them while i am doing the tricep extensions so i use the same weight.
8x 65
8x 65
8x 65

Hammer curls

12x 30
12x 35
12x 35

cable tricep pushdown

12x 90
12x 90
12x 90

rope tricep pushdown

12x 110
12x 110
12x 110

rope bicep curl

12x90
12x90
12x90

(not sure what these are called) Wide grip reverse cable tricep pushdown

12x 120
12x 120
12x 120



think that is all.

[Black-Top]

Back day

wide grip pull ups

bw x 10
bw x 10
bw x 10

sumo deadlift

135 x 10 warmup

275 x 6
275 x 6
275 x 6
275 x 6
275 x 6

standing rope back ex

45 x 12
45 x 12
45 x 12
45 x 12

1 arm db row

90 x 12
90 x 12
90 x 12
90 x 12

seated cable row

160 x 10
160 x 10
160 x 10
160 x 10

lat pulldown

110 x 10
110 x 10
110 x 10
110 x 10

rear lat raise

25 x 12
25 x 12
25 x 12
25 x 12

[Sylva]

Warm-up - RC complex, Dynamic Stretch,

DB Incline Bench(120's)
1 x 10 @ 35
1 x 5 @ 65
1 x 3 @ 85
5 x 5 @ 105

Flat DB Bench(90's)
3 x 8 @ 90

Iso-Wide Chest(60's)
3 x AMRAP(12,10,8.5) @ 3pps
3rd set drop - D-> 7 reps @ 2pps
D->12 reps @ 1pps

DB Incline Fly(30's)
7 x 8 @ 30

Smith Incline Bench(60's)
3 x 10 @ 135

Overhead DB ext(60's)
3 x 12 @ 85

[adamdecimals]

I'm going to get bigger if it f'ing kills me.

don't get too big you wont fit in your viper! :skep:

[Black-Top]

I'm going to get bigger if it f'ing kills me.

don't get too big you wont fit in your viper! :skep:


nah... he'll just smash through the floorboards and flintstone that bitch around town

[JohnnyBravo]

Legs last night:

I call this my "I'm coming for your Slyva" workout.

Squats:

135 x 12
185 x 10
225 x 10
315 x 6
335 x 5
335 x 5

Leg Press:

4 plates per side x 10
5 plates per side x 10
6 plates per side x 8
7 plates per side x 5

Leg extensions:

100 x 15
130 x 12
160 x 10
190 x 10
220 x 10
250 x 8. That's right. 250 lbs, bitches.

Seated Hamstring Curls

100 x 12
130 x 10
160 x 10
175 x 7

Seated Calf raises

90 x 15
90 x 15
90 x 15
90 x 15

Then, I finished it off with 30 minutes on the treadmill, 3.5 mph, just to keep the heart rate around 120 bpm.

FUCK YOU, FATHER TIME. FUCK YOU SQUARELY IN YOUR ASS!

[Albatross]

Legs last night:

I call this my "I'm coming for your Sylva" workout.

Squats:

135 x 12
185 x 10
225 x 10
315 x 6
335 x 5
335 x 5



Are these Ass to Grass? Just curious, there are a lot of shallow squatters at the gym bro...want to make sure you aren't one of them with those #'s...

[Sylva]

Legs last night:

I call this my "I'm coming for your Sylva" workout.

Squats:

135 x 12
185 x 10
225 x 10
315 x 6
335 x 5
335 x 5



Are these Ass to Grass? Just curious, there are a lot of shallow squatters at the gym bro...want to make sure you aren't one of them with those #'s...

like this for me.

http://www.ironworkout.com/squat.jpg

[Albatross]

Legs last night:

I call this my "I'm coming for your Sylva" workout.

Squats:

135 x 12
185 x 10
225 x 10
315 x 6
335 x 5
335 x 5



Are these Ass to Grass? Just curious, there are a lot of shallow squatters at the gym bro...want to make sure you aren't one of them with those #'s...

like this for me.

http://www.ironworkout.com/squat.jpg

me too... :thumbsup:

[JohnnyBravo]

Legs last night:

I call this my "I'm coming for your Sylva" workout.

Squats:

135 x 12
185 x 10
225 x 10
315 x 6
335 x 5
335 x 5



Are these Ass to Grass? Just curious, there are a lot of shallow squatters at the gym bro...want to make sure you aren't one of them with those #'s...

like this for me.

http://www.ironworkout.com/squat.jpg

me too... :thumbsup:

Not quite that deep. I had my right knee scoped and have virtually no cartilage left on the medial side of my knee. I still go 45 degrees or more, but I can't squat ass to grass even with no weight on my back.

But I assure you that I'm not a "shallow squatter". I also get pretty deep on leg press.

[sebaz]

Legs last night:

I call this my "I'm coming for your Sylva" workout.

Squats:

135 x 12
185 x 10
225 x 10
315 x 6
335 x 5
335 x 5



Are these Ass to Grass? Just curious, there are a lot of shallow squatters at the gym bro...want to make sure you aren't one of them with those #'s...

like this for me.

http://www.ironworkout.com/squat.jpg

me too... :thumbsup:

Not quite that deep. I had my right knee scoped and have virtually no cartilage left on the medial side of my knee. I still go 45 degrees or more, but I can't squat ass to grass even with no weight on my back.

But I assure you that I'm not a "shallow squatter". I also get pretty deep on leg press.

I love seeing people just barely bending their legs on the hip sled. It makes me feel manly. I don't even know why they bother moving the saftey rails; they're not even going down enough to get to them.

I like for my knees to be at my chest on the sled. It ensures maximum glute soreness. :lol2:

[JohnnyBravo]

Legs last night:

I call this my "I'm coming for your Sylva" workout.

Squats:

135 x 12
185 x 10
225 x 10
315 x 6
335 x 5
335 x 5



Are these Ass to Grass? Just curious, there are a lot of shallow squatters at the gym bro...want to make sure you aren't one of them with those #'s...

like this for me.

http://www.ironworkout.com/squat.jpg

me too... :thumbsup:

Not quite that deep. I had my right knee scoped and have virtually no cartilage left on the medial side of my knee. I still go 45 degrees or more, but I can't squat ass to grass even with no weight on my back.

But I assure you that I'm not a "shallow squatter". I also get pretty deep on leg press.

I love seeing people just barely bending their legs on the hip sled. It makes me feel manly. I don't even know why they bother moving the saftey rails; they're not even going down enough to get to them.

I like for my knees to be at my chest on the sled. It ensures maximum glute soreness. :lol2:

The fact that I can barely stand up, sit down or go up and down stairs today without shooting pains through my legs and ass is confirmation that I, indeed, squatted and leg pressed deeply last night.

Throwing around big numbers doesn't mean anything if you don't do the exercise right. I'm a huge proponent of good form. I'm weighing in around 225 lbs. right now and as I've gotten older, I've begun taking the quality of the lift a lot more seriously, which is paying off. I don't cheat myself out of a good workout just to say I moved big weights.

[Sylva]

Legs last night:

I call this my "I'm coming for your Sylva" workout.

Squats:

135 x 12
185 x 10
225 x 10
315 x 6
335 x 5
335 x 5



Are these Ass to Grass? Just curious, there are a lot of shallow squatters at the gym bro...want to make sure you aren't one of them with those #'s...

like this for me.

http://www.ironworkout.com/squat.jpg

me too... :thumbsup:

Not quite that deep. I had my right knee scoped and have virtually no cartilage left on the medial side of my knee. I still go 45 degrees or more, but I can't squat ass to grass even with no weight on my back.

But I assure you that I'm not a "shallow squatter". I also get pretty deep on leg press.

45*, wtf, 90* is parallel. Sounds like shallow squatting lol!!

:mrgreen:

[Black-Top]

Legs last night:

I call this my "I'm coming for your Sylva" workout.

Squats:

135 x 12
185 x 10
225 x 10
315 x 6
335 x 5
335 x 5



Are these Ass to Grass? Just curious, there are a lot of shallow squatters at the gym bro...want to make sure you aren't one of them with those #'s...

like this for me.

http://www.ironworkout.com/squat.jpg

me too... :thumbsup:

Not quite that deep. I had my right knee scoped and have virtually no cartilage left on the medial side of my knee. I still go 45 degrees or more, but I can't squat ass to grass even with no weight on my back.

But I assure you that I'm not a "shallow squatter". I also get pretty deep on leg press.

45*, wtf, 90* is parallel. Sounds like shallow squatting lol!!

:mrgreen:

oh snap

[Sylva]

Brazilian Jiu Jitsu - 1 hour.

[sebaz]

Brazilian Jiu Jitsu - 1 hour.


:wstupid:

I saw floaters last night. My instructor kept commenting on how "agile" I've become. :cool:

[sebaz]

I don't cheat myself out of a good workout just to say I moved big weights.

Epic wisdom. :worship:

[JohnnyBravo]

Legs last night:

I call this my "I'm coming for your Sylva" workout.

Squats:

135 x 12
185 x 10
225 x 10
315 x 6
335 x 5
335 x 5



Are these Ass to Grass? Just curious, there are a lot of shallow squatters at the gym bro...want to make sure you aren't one of them with those #'s...

like this for me.

http://www.ironworkout.com/squat.jpg

me too... :thumbsup:

Not quite that deep. I had my right knee scoped and have virtually no cartilage left on the medial side of my knee. I still go 45 degrees or more, but I can't squat ass to grass even with no weight on my back.

But I assure you that I'm not a "shallow squatter". I also get pretty deep on leg press.

45*, wtf, 90* is parallel. Sounds like shallow squatting lol!!

:mrgreen:

Oh, God damn. Owned by Geometry. Fuck my life.

I did, indeed, mean 90 degrees.

Thank you, Sensei.

[Sylva]

http://i41.tinypic.com/28rcims.jpg

[sebaz]

http://i41.tinypic.com/28rcims.jpg

You could replace "Johnny Bravo" with "Everyone at the YMCA", and it would be a true statement.

[Albatross]

http://i41.tinypic.com/28rcims.jpg

i just bowrofl'd IRL.

:lolg:

[Black-Top]

http://i41.tinypic.com/28rcims.jpg

i just bowrofl'd IRL.

:lolg:

:wstupid: epic ms paint bro

[Black-Top]

chest

incline db bench

60 x 10
60 x 10
60 x 10
60 x 10

decline bench

225 x 10
225 x 10
225 x 10
225 x 10

close grip bench

155 x 12
155 x 12
155 x 12
155 x 12

decline db flyes

35 x 12
35 x 12
35 x 12
35 x 12

decline db pull overs

75 x 10
75 x 10
75 x 10
75 x 10

pec deck flyes

170 x 10
170 x 10
170 x 10
170 x 10

cable cross

25 x 12
25 x 12
25 x 12
25 x 12

[Livewire]

Brazilian Jiu Jitsu - 1 hour.

Are you still training alot?

[Sylva]

Gym Time - 7:30 p.m. - feeling aweome going in to the gym!

Warm-up - RC complex, Dynamic Stretch,

Deadlift(120's)
1 x 8 @ 135
1 x 3 @ 225
1 x 1 @ 315
5 x 5 @ 375 Woot! personal PR, not long and I'll be repping 405 mah niggas!

Wide Grip Pullups(90's)
3 x AMRAP(8,5,6) @ BW

BB Row(60's)
3 x 10 @ 155

Straight Bar Pulldown(30's)
4 x 10 @ 115

DB Shrug(60's)
3 x 10 @ 95

[TwoDucks]

An hour of cardio kickboxing with 5 lb hand weights...

:lol2: I feel like wimp looking at all these workouts.

[JohnnyBravo]

An hour of cardio kickboxing with 5 lb hand weights...

:lol2: I feel like wimp looking at all these workouts.

My wife did that one hour class at the gym last night, too.

I did arms:

Standing barbell curl

40 x 15
70 x 3
100 x 5 x 5

Seated alternating dumbbell curl

35 x 10 x 4

Hammer curls

30 x 10 x 4

Hammer strength preacher curls

65 x 10 x 4
drop set on the last one

Close Grip Bench Press

205 x 5 x 5

Overhead dumbbell press

85 x 12 x 4

Tricep pushdowns

110 x 10 x 4
drop set on the last one

Kind of a different workout for me, but I liked it.

[TwoDucks]

An hour of cardio kickboxing with 5 lb hand weights...

:lol2: I feel like wimp looking at all these workouts.

My wife did that one hour class at the gym last night, too.



What gym does she go to? I recently joined Lifetime Fitness and LOVE IT!

[YourWorstNightmare]

I did Upper back, Lats, and Triceps today.


Good GOD I'm in pain.


Feels like I've been holding a refrigerator off the ground ALL DAY by myself.

LOL.


:thumbsup:

[JohnnyBravo]

An hour of cardio kickboxing with 5 lb hand weights...

:lol2: I feel like wimp looking at all these workouts.

My wife did that one hour class at the gym last night, too.



What gym does she go to? I recently joined Lifetime Fitness and LOVE IT!

We both go to Lifetime Fitness. She really likes that Strike! class.

She does several of the classes per week on top of her running. She's going to run a half marathon in a month or so and then she's planning on running at least two full marathons later on this summer.

[sebaz]

I'm going to get bigger if it f'ing kills me.

don't get too big you wont fit in your viper! :skep:


nah... he'll just smash through the floorboards and flintstone that bitch around town

He already does that. He actually just put a tow-hitch on the Viper, so that he can pull a Fifthwheel trailer behind it; this is his post leg-day cardio.

[Black-Top]

I'm going to get bigger if it f'ing kills me.

don't get too big you wont fit in your viper! :skep:


nah... he'll just smash through the floorboards and flintstone that bitch around town

He already does that. He actually just put a tow-hitch on the Viper, so that he can pull a Fifthwheel trailer behind it; this is his post leg-day cardio.

http://www.downhomecountryweekend.com/2005/Images/tpTractor1.jpg

[Diesel Power]

6:00 pm.
Light stretching and Speedbag Work

6:30 - 7:30
Brazilian Jiu- Jitsu For 1 Hour

7:45 – 9:15
Bench Press WIDE grip – 145lbs x 15
DB bench – 80’s x 10
Bench Press WIDE grip – 145lbs x 15
DB bench – 90’s x 7
Bench Press WIDE grip – 145lbs x 15
DB bench – 90’s x 7
Bench Press WIDE grip – 145lbs x 15
DB bench – 90’s x 6

Cable Flys – 5 x 10 @ 70,70,80,80,80
Inclined Triangle Flys – 5 x 10 @ 35

2 Hand Overhead Arm Extensions – 4 x 8 @ 90lbs
Left Hand Overhead Arm Extensions – 4 x 12 @ 35lbs
Right Hand Overhead Arm Extensions- 4 x 12 @ 35lbs

Liiiight Weight yaa budday

[Diesel Power]

What gym does she go to? I recently joined Lifetime Fitness and LOVE IT!

Yes i work there and lift there everyday. Its a great gym.

[Sylva]

Gym Time - 6:30 p.m.

Warmup - RC Complex, Dynamic Stretching.

Squat(narrow stance, below parallel)
1 x 10 @ bar
1 x 10 @ 135
1 x 5 @ 225
1 x 1 @ 275
2 x 5 @ 315 - wanted 5 x 5, , should of been able to do more, got out of my zone having to wait for a squat rack forever and I was also not squeezing my back tight enough and keeping chest up in proper form as I should. Wont fail next week, that would be unacceptable.
Drop->13 reps @ 225

2A)Smith BB lunge - 2 x 10/10 @ 135(10's)
2B)Smith Squat - 2 x 8 @ 135(90's)

Didn't really care for the above(locked plain of motion pumps the crap of of my low back), the GF likes them so we did them. I'll usually opt for BB lunges while she does this but that option wasn't available today.

3A) Front Squat(narrow, below parllel) - 3 x 5 @ 175(10's)
3B)BB hack squat - 3 x 5 @ 225(90's)

Ham Hacks
3 x 8 @ 2pps

Seated Calf Raise(in, out, nuetral)
3 x 30 @ 90

Lying leg curl(30's)
7 x 10 @ 125

Ab Circut(2 circuts)

1A) BB Rollout - Amrap
1B)Swiss Ball Plank - Alap
1C)Moutain Climber - Amrap in 30 sec
1D)Hang Leg Raise - Amrap
1E)high to low woodchoper - Amrap @ 70lbs

[sebaz]

Ab Circut(2 circuts)

1A) BB Rollout - Amrap
1B)Swiss Ball Plank - Alap
1C)Moutain Climber - Amrap in 30 sec
1D)Hang Leg Raise - Amrap
1E)high to low woodchoper - Amrap @ 70lbs

I like your style.

I've recently fallen in love with weighted double crunches at the end of my ab workout.

12lb medicine bell held between the knees, 25lb plate in outstretched arms.
From as close to the ground as possible, up to overlapping (ass off ground)
To failure, rest 20 seconds, to failure again, rest 30 seconds, to failure again.

[Sylva]

Ab Circut(2 circuts)

1A) BB Rollout - Amrap
1B)Swiss Ball Plank - Alap
1C)Moutain Climber - Amrap in 30 sec
1D)Hang Leg Raise - Amrap
1E)high to low woodchoper - Amrap @ 70lbs

I like your style.

I've recently fallen in love with weighted double crunches at the end of my ab workout.

12lb medicine bell held between the knees, 25lb plate in outstretched arms.
From as close to the ground as possible, up to overlapping (ass off ground)
To failure, rest 20 seconds, to failure again, rest 30 seconds, to failure again.

Functional abs training FTW.

Seriously, think about, how often do you really make a crunching moition and how often do you or your core do many of the movments that I did for my abs circut.

[Black-Top]

3 mile treadmill run

gotta get rid of some tendonitis in my right elbow, so i'm gonna stop lifting for a few weeks...I'm still gonna do abs back and legs but i'm not happy about cutting the upper body out of the equation

[duttbart]

3 mile treadmill run
do you keep it level or try to increase to 4 or 6 degrees?

give an incline a whirl and your legs will burn line none other. even if you can't keep up your fast pace, slow down at a higher incline, lower incline a little and pick pace back up. it's tough. i do this for 30 minutes and my legs are on fire. :D

[Sylva]

3 mile treadmill run

gotta get rid of some tendonitis in my right elbow, so i'm gonna stop lifting for a few weeks...I'm still gonna do abs back and legs but i'm not happy about cutting the upper body out of the equation

Why don't you just lift lighter lol

[JohnnyBravo]

Flat barbell bench

135 x 12
185 x 10
225 x 8
225 x 6
225 x 6
225 x 6
225 x 5

Inclinde dumbbell:

80 x 10
100 x 5 x 5 (I'm coming for you, Sylva)

Pec dec flyes

170 x 10
210 x 10
250 x 10 x 2

Lat pull downs

100 x 10
130 x 10
160 x 8
190 x 3 (not pretty)
160 x 8

Seated rows:

3 pps x 10
3 pps x 10
4 pps x 8
4 pps x 8

[Sylva]

3/8/2009

Gym Time - 5:30 p.m.

Warmup - RC Complex, Dynamic Stretching.

1A) Wide Grip pullup - 4 x 7 @ BW(10's)
1B) T-bar Row - 4 x 8 @ 4p(120's)

2A) BB Row - 4 x 8 @ 155(10's) - felt light
2B) Underhand Pulldown - 4 x 8 @ 155(10's)
2C) Seated Cable Row - med width grip - 4 x 8 @ 130(90's)

3A) Straight Arm Rope Pulldown - 3 x 10 @ 115(10's)
3B) Straight Arm pulldown w/ straight bar - 3 x 10 @ 130(10's)
3C) BB Shrug - 3 x AMRAP @ 225(60's)

Straight arm pulldown
http://www.exrx.net/WeightExercises/LatissimusDorsi/CBStraightArmPulldown.html

[sebaz]

1 hour of Gi Jiu Jitsu.
I got pretty bloody. :lol2:

[JohnnyBravo]

Having been inspired by another thread, last night I did supersets of arms and mouth:

1a) bicep curls of pizza rolls to my mouth (rep until failure or until they're gone);
1b) bicep curls of grape drank to my mouth (rep failure or until it's gone);
1c) bicep curls of moonpies to my mouth (rep until failure or until it's gone or until your face looks like the moonpie itself)

That routine also works the shoulders and forearms, if you include opening the box of pizza rolls and tearing the moon pie out of the package.

I followed the entire routine with some remote control raises as I sat on the couch watching TV. I don't need to do cardio. My lungs are strong from repeated inhaling exercises using a bong filled with marijuana. It also expands my mind after a good workout like that described above and helps with my cataracts.

/parody

[Sylva]

Having been inspired by another thread, last night I did supersets of arms and mouth:

1a) bicep curls of pizza rolls to my mouth (rep until failure or until they're gone);
1b) bicep curls of grape drank to my mouth (rep failure or until it's gone);
1c) bicep curls of moonpies to my mouth (rep until failure or until it's gone or until your face looks like the moonpie itself)

That routine also works the shoulders and forearms, if you include opening the box of pizza rolls and tearing the moon pie out of the package.

I followed the entire routine with some remote control raises as I sat on the couch watching TV. I don't need to do cardio. My lungs are strong from repeated inhaling exercises using a bong filled with marijuana. It also expands my mind after a good workout like that described above and helps with my cataracts.

/parody

:bowrofl:

[sebaz]

Having been inspired by another thread, last night I did supersets of arms and mouth:

1a) bicep curls of pizza rolls to my mouth (rep until failure or until they're gone);
1b) bicep curls of grape drank to my mouth (rep failure or until it's gone);
1c) bicep curls of moonpies to my mouth (rep until failure or until it's gone or until your face looks like the moonpie itself)

That routine also works the shoulders and forearms, if you include opening the box of pizza rolls and tearing the moon pie out of the package.

I followed the entire routine with some remote control raises as I sat on the couch watching TV. I don't need to do cardio. My lungs are strong from repeated inhaling exercises using a bong filled with marijuana. It also expands my mind after a good workout like that described above and helps with my cataracts.

/parody

Are you pronating with those, or do you prefer to supinate?

[Black-Top]

3 mile treadmill run
do you keep it level or try to increase to 4 or 6 degrees?

give an incline a whirl and your legs will burn line none other. even if you can't keep up your fast pace, slow down at a higher incline, lower incline a little and pick pace back up. it's tough. i do this for 30 minutes and my legs are on fire. :D


the program i do changes the incline between 0.0 and 6.0 periodicly

3 mile treadmill run

gotta get rid of some tendonitis in my right elbow, so i'm gonna stop lifting for a few weeks...I'm still gonna do abs back and legs but i'm not happy about cutting the upper body out of the equation

Why don't you just lift lighter lol

i honestly didn't know if it was one of those thing i just needed to rest for a while... i haven't lifted in a few days and i've been wearing a tennis elbow brace, my arm feels almost 100% so i might try some lifting tonight

[Diamond Star]

Barbell Bench
135 x 15
185 x 10
225 x 2 x 5
245 x 3 x 3

DB Incline
70's x 2 x 10
80's x 2 x 8

Decline Smith Machine
3 45 lb pps x 3 x 8
3 pps + 1 25 lb pps x 1 x 8

Fly Machine
110 x 10
130 x 8
140 x 8
150 x 8

Low and high cable flys
50 lbs x 4 x 10
70 lbs x 3 x 10

Dips
20 @ bodyweight
12 @ bw + 45
5 @ bw + 90
3 @ bw + 90
12 @ bw

[BrettGT]

Having been inspired by another thread, last night I did supersets of arms and mouth:

1a) bicep curls of pizza rolls to my mouth (rep until failure or until they're gone);
1b) bicep curls of grape drank to my mouth (rep failure or until it's gone);
1c) bicep curls of moonpies to my mouth (rep until failure or until it's gone or until your face looks like the moonpie itself)

That routine also works the shoulders and forearms, if you include opening the box of pizza rolls and tearing the moon pie out of the package.

I followed the entire routine with some remote control raises as I sat on the couch watching TV. I don't need to do cardio. My lungs are strong from repeated inhaling exercises using a bong filled with marijuana. It also expands my mind after a good workout like that described above and helps with my cataracts.

/parody


:lol2:

[Sylva]

Gym Time - 8:00 p.m.

Warmup - RC Complex, Dynamic Stretching.

BB Incline Bench
1 x 3 @ 135
1 x 1 @ 225 - had no reason to do this at all, wanted to see if I could and how it felt on my shoulders. All it did was confirm that BB bench of any degree still bothers my shoulders. But I'm ok with that, I don't have any issues with DB pressing bothering my shoulders and I don't think it's killing my chest development or anything.

On to the real workout.

1A)DB Shoulder Press - 4 x 8 @ 70(10's)
1B)BB Front Raise - 4 x 8 @ 40(10's)
1C)DB Side Lateral - 4 x 8 @ 25(10's)
1D)DB Rear Lateral - 4 x 5 @ 50(120's)

2A)BB Curl - 3 x 8 @ 80(10's)
2B)Alt DB Curl - 3 x 8/8 @ 30(10's)
2C)Alt-Hammer Curl - 3 x 8/8 @ 45(10's)
2D)Hammer Strength preacher curl - 3 x 8 @ 45(10's)
2E)Rev-Ez Curl - 3 x 8 @ 45(120's)

3A)Ez-Bar CGBP - 3 x 10 @ 155(10's)
3B)Overhead DB Ext - 3 x 10 @ 70(10's)
3C)Bench Dips - 3 x AMRAP @ +45(90's)

Amrap on 3C was generally 20-25 reps.

[Sylva]

Gym Time - 6:30 p.m.

Warmup - RC Complex, Dynamic Stretching.

BB squat
1 x 10 @ 135
1 x 3 @ 225

1A)BB Squat - 4 x 6 @ 275(10's)
2B)BB Lunge - 4 x 8/8 @ 135(120's)

2A)BB Front Squat - 3 x 8 @ 155(10's) - getting wobbly on the last set lol
2B)BB hack Squat - 3 x 8 @ 225(120's)

3A)BB RDL - 3 x 8 @ 295(10's)
3B)Seated Calf Raise - 3 x 30 @ 90(90's)

Lying Leg Curl - 3 x 10 @ 140

Was flippin spent after this workout.

[forcefed88]

Hell, I'll throw one in here since I am always reading the Fitness and Health section.

I do a lot of warmup sets because of my knee

Warmup (superset these 2) Very slow negative
leg extensions - 3 x 20 Light 40, 50, 80
seated leg curls - 3 x 20 Light 40, 60, 80

Stretch between all sets

Incline Leg press (feet high on platform, knees touch outside 1/4 of chest)
1 x 15 6 plates warm up
1 x 15 10 plates warm up
1 x 15 14 plates warm up
1 x 20 16 plates
1 x 18 18 plates was going for 20 reps

BB Squat ATG not too wide on the stance, slow negative
1 x 15 @ 135 held each at the bottom for a 3 count
1 x 20 @ 185
1 x 17 @ 245 was going for 20

Stiff leg deads
1 x 15 @ 95
1 x 15 @ 135
1 x 22 @ 225

calf work
Seated 2 sets
incline press 2 sets

[Black-Top]

seated barbell curls

85 x 10
85 x 10
85 x 10
85 x 10

hammer curls

30 x 12
30 x 12
30 x 12
30 x 12

tri pushdown

60 x 15
60 x 15
60 x 15
60 x 15
60 x 15

1 arm preacher curls

35 x 10
35 x 10
35 x 10
35 x 10

concentration curls

30 x 10
30 x 10
30 x 10
30 x 10

rope tri ex

55 x 15
55 x 15
55 x 15
55 x 15
55 x 15

cable curl giant set

20 x 15
20 x 15
20 x 15
20 x 15

alternating db curls

35 x 10
35 x 10
35 x 10
35 x 10
35 x 10

wide grip pullups

bw x 10
bw x 10
bw x 10

deadlift

225 x 10 warmup
275 x 6
275 x 6
275 x 6
275 x 6
275 x 10

front delt plate raise

35 x 10
35 x 10
35 x 10
35 x 10

military press

105 x 12
105 x 12
105 x 12
105 x 12

barbell shrugs

225 x 20
225 x 20
225 x 20
225 x 20
225 x 20

[Snake94]

Been doing 5x5's for the last 4 weeks. Love it.

[Albatross]

Been doing 5x5's for the last 4 weeks. Love it.

:wstupid:

[bossdx422]

10k run took 54min.

[Sylva]

Gym Time - 4:30 p.m. - flippin tired today. I haven't been able to sleep well sunday or monday night. Didn't get to sleep until about 2am on both nights. Just lots of personal stuff going on lately. So I'm kind of drained going in, but I'll still hit it hard.

Warmup - RC Complex, Dynamic Stretching.

DB incline bench(120's)
2 x 10 @ 40
1 x 3 @ 90
2 x 5,4 @ 110 - should of been able to get more this week, did these #'s last week, just drained.
D - 2 reps @ 90
3 x 6,5,6 @ 90
3rd set drop - 65 x 6
D->50 x 5

Iso Wide Chest Press(60's)
4 x 12 @ 2pps

DB Flat Bench(90's)
3 x 8,7,6 @ 90's

Pec Dec
3 x 15 @ 105

Rev 1-arm pressdown
4 x 10/10 @ 55

Machine Chest press w/ camber bar in between handles.

4 x 8 @ 165
Hands narrow grip on camber bar, this really smashed my Tri's. Saw Charles glass doing it w/ Kai Greene

Was going to do cardio and abs, but just too damn tired.

[Scooby24]

whoa I'm actually going to post in this section for once.

I did chest and arms yesterday

DB bench 3x10 @ 60lbs (each)
DB incline 3x10 @ 40lbs (each)
Machine Pecs (not sure the name) 3x10 @ 110lbs
Dumbell triceps (over back of head) 3x10 @ 65 lbs
Machine curls 3x10 @ 80 lbs
Machine triceps 3x10 @ 90 lbs
DB across chest curls 3x10 @ 30 lbs (each)

10 minute cooldown jog (7 spd) on treadmill

[Black-Top]

hurt elbows have me doing less weight but allows me to go super slow on the negs so its actually working out really good


Chest

bench

165 x 10
165 x 10
165 x 10
165 x 10

pushups

4 x 15

dips

4 x 12

decline db flyes

35 x 12
35 x 12
35 x 12
35 x 12

db bench

55 x 10
55 x 10
55 x 10
55 x 10

1 arm flat bench db flyes

25 x 10
25 x 10
25 x 10
25 x 10

incline db bench

45 x 10
45 x 10
45 x 10
45 x 10

pushups

2 x 12
2 x 10

incline cable flyes

4 x 25
4 x 25
4 x 25
4 x 25

cable cross

4 x 20
4 x 20
4 x 20
4 x 20

[Sylva]

hurt elbows have me doing less weight but allows me to go super slow on the negs so its actually working out really good


Chest

bench

165 x 10
165 x 10
165 x 10
165 x 10

pushups

4 x 15

dips

4 x 12

decline db flyes

35 x 12
35 x 12
35 x 12
35 x 12

db bench

55 x 10
55 x 10
55 x 10
55 x 10

1 arm flat bench db flyes

25 x 10
25 x 10
25 x 10
25 x 10

incline db bench

45 x 10
45 x 10
45 x 10
45 x 10

pushups

2 x 12
2 x 10

incline cable flyes

4 x 25
4 x 25
4 x 25
4 x 25

cable cross

4 x 20
4 x 20
4 x 20
4 x 20

You liking how much volume you do, it's a shit ton, but I like volume too.

You think your there 90-120min on avg?

[Diamond Star]

DB bench

55 x 12
65 x 10
75 x 10
85 x 8
100 x 5
110 x 3
90 x 3 x 6

DB Incline
70's x 3 x 10

Low and high cable flys
50 x 3 x 12
70 x 3 x 12

Dips
20 @ bw
12 @ bw+45
5 x 2 @ bw+ 90

Machine flys
130 x 4 x 8

Decline Smith Machine
3 pps x 3 x 8

Push ups until failure, 2 sets

[Black-Top]

You liking how much volume you do, it's a shit ton, but I like volume too.

You think your there 90-120min on avg?


yeah... i generally like to be there for 1 1/2-2 hrs... sometimes a little less, sometimes more but i don't like to stop until i am completely outta gas, IDK if it's what i should be doing but i like it so i'm gonna stick with it until someone tells me otherwise

[Albatross]

Seated BB Curl:
1x8 curl bar
1x8 straight bar
5x5 @ 105lbs straight bar

Close Grip Bench:
4x8 @ 175

(1)Hammer Curl:
4x6 @ 40lb DB's
(2)Rope Machine Hammer Curl:
4x12 @ 35lbs

Tricep Pushdown (v bar):
3x8 @ 120 lbs

Preacher Curl:
3x12 @ 25lbs

Straight Bar Pushdown:
3x8 @ 75lbs
Overhead Bar Extension:
3x8 @ 65lbs

[94formulabird]

Wide Grip Pull Ups:
3x10

Seated Cable Rows:
1x10 @ 80
3x8 @140

Deadlift:
1x10 @ 135
1x10 @ 185
1x8 @ 225
3x5 @ 300

Rear Delt Flys (DB)
3x12 @ 20

PullDowns wi bar like this D----D (you get the idea)
4x10 @ 100 slow and realllly focusing on squeezing between the shoulder blades

DB Shrugs:
1x10 @80
3x10 @90

[Sylva]

Warmup - RC Complex, Dynamic Stretching.

Deadlift
2 x 5 @ 135
1 x 3 @ 225
1 x 1 @ 315
1 x 1 @ 405
1 x 1 @ 455
1 x fail @ 495 Got it to right about the knee and couldn't get it any further. mother f@#@#Q$@!#!~~!!!!

1 x fail @ 495 Got it about 2-3 inches past my knees but just couldn't get anymore. Guess I need to start doing rack pulls and Kroc rows again Still freakin mad I didn't get it, I really thought I had it Oh well, I think with 4-6 weeks more training and hitting the DL's heavy again I'll be able too no problem. Next Time I attempt this, I probably also wont work my legs till I can't hardly walk the monday before.

1 x 10 @ 225

Straight Arm Rope Pulldown
3 x 10 @ 115

3A)BB Row - 3 x 8 @ 185(10's)
3B)BB Shrug - 3 x 20 @ 185(90's)

[Black-Top]

i crawled around in a hot crawlspace about 22" high on ceiling rafters for about 4 hours... that was enough for me

[Albatross]

Did a deadmax w/ sylva

1 x 365lbs

original max was 315 the last time i tried...

[Diamond Star]

Did a deadmax w/ sylva

1 x 365lbs

original max was 315 the last time i tried...

I went from 265 to 350 el oh el.

Man, I need to catch you, I'll try for 385 next time!

[Diamond Star]

Leg routine- light weight, no rest in between sets, 10 reps each exercise, 3 rounds. 1-2 min rest in between rounds.

Squat @ 185 lbs
Hip Sled @ 2 pps
Lunges with 25 lb dumbbells
Iso leg press @ 2 pps
Quad extension @ 120 lbs
Hamstring curl @ 70

After 3 rounds I went
Squat @ 225 x 5
Quad extension- 140 lbs x 2 x 10
Ball squats - 40 reps

Shoulders

Seated DB military press
65's - 2 x 8
70's - 2 x 5

Arnold Presses
50's - 3 x 8

Front/side/back lat raises
25's - 3 x 5
20's - 3 x 8
15's- 3 x 12

Shrugs
65's - 3 x 20
80's - 3 x 15

Face pulls
80 lbs - 3 x 12

[Albatross]

I went from 265 to 350 el oh el.

Man, I need to catch you, I'll try for 385 next time!


haha...i tried 385, got 3/4 way there, but i was too gassed to lock it out...

:cool:

[Diamond Star]

haha...i tried 385, got 3/4 way there, but i was too gassed to lock it out...

:cool:


That's some serious weight for our body weight.

[Albatross]

That's some serious weight for our body weight.

thats the troof.

Seeing sylva attempt the 495 was :shock:

the bar went up a few inches before the weights came up...:lol2:

IF THE BAR AIN'T BENDIN', YOU'RE JUST PRETENDIN'!

[stangkiller99ss]

Chest/Calves

warmup, Rotator Cuff and light shoulder warmup

Incline BB:
wu: barx20, 95x12
1x115x12
1x 135x10
1x145x8

Incline DB:
60x12
65x10
70x7

FST-7 on incline db flye
1x30x12
6x25x12

Calves ( I was doing in between chest excercises)
Donkey Calf Machine
1x25x75
1x20x90
1x20x105
1x15x120

[94formulabird]

Legs/ Shoulders:

Squat Warmup:
1x20 @ bar
3x10 @ 135

DB Shoulder Press:
1x10 @ 35
1x10 @ 55
1x10 @ 65
1x8 @ 65

Squat Press:
1x10 @ 180
1x10 @ 360
2x10 @ 450
2x8 @ 540
1x10 @ 360

Smith Military Press(not counting bar if that even counts lol):
1x10 @ 50
1x10 @ 70
1x10 @ 90
1x8 @ 90

Front Squat:
1x10 @ 95
1x10 @ 135
2x8 @ 165
1x10 @ 135

Upright Row superset wi Lateral Cable Raises:
2x10 @ 100 / 2x12 @ 20
1x10 @ 110/ 1x12 @ 20

Leg Extentions:
3x12 @ 105

[SomeDrunkGuy]

4/20/09 - gym time: roughly 10:30-11:40

Dumbell Bench
12x45s warm up
10x70s
8x75s
6x80s

Lat Pulldown
12x120
10x135
10x150
8x150

Pec-decs
10x135
8x150
7x165

Dumbell Incline
10x55s
10x60s
8x65s
6x65s (surprised i could keep this weight up)

Seated cable rows
10x120
8x135
6x135

based on these, could anybody take a stab at what i should be maxing at in bench? i dont even know where i should be at, its been so long since i've maxed. kinda want to try a max day soon...

[Ju]

That chest workout was so great I lost all of my hair.

[Black-Top]

bi / tri / forearm


seated bb curl

85 x 10
85 x 10
85 x 10
85 x 10

incline db curl

25 x 12
25 x 12
25 x 12
25 x 12

bb wrist curl front

55 x 12
55 x 12
55 x 12
55 x 12

bb wirst curl rear

55 x 12
55 x 12
55 x 12
55 x 12

standing plate finger curl

25 x 15
25 x 15
25 x 15
25 x 15

preacher hammer db curl

35 x 10
35 x 10
35 x 10
35 x 10

spider curl

60 x 10
60 x 10
60 x 10
60 x 10

db bicep curl

30 x 10
30 x 10
30 x 10
30 x 10
30 x 10

bench dip

bw x 12
bw x 12
35 x 12
35 x 12

hammer curl

25 x 10
25 x 10
25 x 10
25 x 10
25 x 10

tri pushdown (hard push, super slow negative.... burn baby burn)

60 x 15
60 x 15
60 x 15
60 x 15
60 x 15


i just wrote all new workouts, this was the first time i'd done my arms and they actually hurt today.... that never happens, i love this new workout

[94formulabird]

BicepTZ, TricepTZ:

Cable Curl:
1x15 @ 70
1x10 @ 100
1x10 @ 120
1x8 @ 140
1x6 @ 150
1x10 @ 70

Dips:
3x12 @ BW
1x Failure (16) BW ---I need to get a weight belt to start adding weight!

Two Arm Cable Curl:
1x10 @ 40
1x10 @ 60
1x8 @ 50
1x8 @ 40

Skullcrushers:
3x10 @ 75

DB Hammer Curls supersetted wi Drag Curls:

3x10 @ 35 - 3x10 @ 50

Rope Pulldowns:
4x10 @ 70

[Diesel Power]

hurt elbows have me doing less weight but allows me to go super slow on the negs so its actually working out really good


Chest

bench

165 x 10
165 x 10
165 x 10
165 x 10

pushups

4 x 15

dips

4 x 12

decline db flyes

35 x 12
35 x 12
35 x 12
35 x 12

db bench

55 x 10
55 x 10
55 x 10
55 x 10

1 arm flat bench db flyes

25 x 10
25 x 10
25 x 10
25 x 10

incline db bench

45 x 10
45 x 10
45 x 10
45 x 10

pushups

2 x 12
2 x 10

incline cable flyes

4 x 25
4 x 25
4 x 25
4 x 25

cable cross

4 x 20
4 x 20
4 x 20
4 x 20

im glad to see pushups in there, they are very very underrated

[94formulabird]

im glad to see pushups in there, they are very very underrated

And whats your thoughts behind this?

[Sylva]

Gym Time - 4:30 p.m.

Warmup - RC Complex, Dynamic Stretching. Awesome day, felt incredible.

DB Incline Bench(90's)
1 x 10 @ 32.5
1 x 10 @ 60
4 x 10,10,9,9 @ 90
4th set Drop - 5 reps @ 65
D->8 reps @ 40

DB Flat Bench(90's)
1 x 5 @ 100, not today, chest is tired after incline lol!!
2 x 10 @ 80

Iso Wide Chest Press(90's)
2 x 10 @ 3pps
1 x 8 @ 4pps

DB Decline Fly(30's)
7 x 10 @ 40

Free Motion 1-arm cable Kick back
3 x 10/10 @ 40

Frankhouser "curbstompers"(ss of dips and pushups on V-bars) there is a story behind the name.
1 x 10/10 @ bw
1 x 9/9 @ bw
1 x 8/8 @ bw

Cain't wait until I can get to do all 10 sets w/ rest. Then to work on doin them w/ no rest, the real way.

Workout #2 - 10:15 P.M.

Stepmill - interval program, level 10, 15min. I was sweating like a mad man after this!

1A)Plank on swiss ball - 2 x 30 sec @ BW
1B)Standing Rope Crunch - 2 x 20 @ 110
1C)High to Low wood chopper - 2 x 20/20 @ 70

[duttbart]

5k run. 2 hrs of bowling. FML

however, just hit my 20lbs lost mark yesterday since march 30th. :D

[Livewire]

AM: Treadmill 35min 3.5* 3.5mph
3PM: 1.7m walk with dog
7PM: Bi/tri

Supernated DB curls
Forward Raise
Lateral Raise
BB Curls
Tricept Pulldowns
Hammer Curls
Skullcrushers
Rotator cuff
Wrist curls




221 pounds, down from 238!

[Black-Top]

nothing yesterday... doubling up today

6am

back / lats

wide grip pullups

bw 4 x 10

straight arm pulldown

100 x 10
100 x 10
100 x 10
100 x 10

deadlift

135 x 10
295 x 5
275 x 5
225 x 5
225 x 5
225 x 8

reverse grip pull down

105 x 10
105 x 10
105 x 10
105 x 10

bent over bb row

135 x 10
135 x 10
135 x 10
135 x 10

v bar pulldown

105 x 10
105 x 10
105 x 10
105 x 10

bent over 1 arm db row

50 x 10
45 x 12
45 x 12
40 x 12

wide grip lat pulldown

100 x 10
85 x 12
85 x 12
70 x 12

2 arm incline db row

40 x 10
40 x 10
40 x 10
40 x 10

1 arm db row

85 x 12
85 x 12
85 x 12
85 x 12


this was a rough morning... i was exhausted and i hadn't done a back day in a couple of weeks...

[94formulabird]

Legs/Shoulders:

DB Press:
1x12 @ 35
1x10 @ 55
1x8 @ 65
1x5 @ 65

Front Squat:
1x10 @ 95
1x8 @ 115
3x5 @ 135
1x10 @ 95

Smith Machine Military Press:
1x10 @ 50 (not counting bar but who does?)
1x10 @ 70
1x8 @ 90
1x10 @ 70

Squat Press:
1x12 @ 250
1x10 @ 360
2x8 @ 520
2x8 @ 600
1x10 @ 360

Lateral Raises:
3x12 @ 20

Leg Extentions:
4x10 @ 95

[Sylva]

Gym Time - 4:30 p.m.

Warmup - RC Complex, Dynamic Stretching. Awesome day.

Squat
1 x 10 @ bar
1 x 10 @ 135
4 x 8 @ 275 - much better than monday, should of been able to do this then.

BB Lunge
3 x 8/8 @ 135

Leg Ext(30's)
7 x 10 @ 165

Glute Ham Raise
3 x 10 @ BW

BB RDL
3 x 10 @ 225

Lying Leg Curl(30's)
7 x 10 @ 125

Standing BB Calf Raise
3 x 30 @ 225

[privatejoker]

Gym Time - 4:30 p.m.

Warmup - RC Complex, Dynamic Stretching. Awesome day.

Squat
1 x 10 @ bar
1 x 10 @ 135
4 x 8 @ 275 - much better than monday, should of been able to do this then.

BB Lunge
3 x 8/8 @ 135

Leg Ext(30's)
7 x 10 @ 165

Glute Ham Raise
3 x 10 @ BW

BB RDL
3 x 10 @ 225

Lying Leg Curl(30's)
7 x 10 @ 125

Standing BB Calf Raise
3 x 30 @ 225

Do you find that doing seven sets of ten for example to be more effective than training to failure, i.e. Inability to complete another repetition in good form?

[Sylva]

Do you find that doing seven sets of ten for example to be more effective than training to failure, i.e. Inability to complete another repetition in good form?

I don't use it for that reason. I use it for fascia stretching, not muscle failure.

[Sylva]

Create that environment
Now that you know the importance of a great training environment, go out and create it. I’m fortunate that I own my own gym and have a few really great training partners who push me to get better each and every time I train. You don’t need your own gym to get a great workout, but you do need a great place to train and some great training partners to train with.

Here are some tips to help find or even create the environment that you’re seeking:
Find a small, warehouse style gym to train in. When you are low on space, that tight, packed in feeling really holds you accountable on every set that you do because all eyes are on you. Often times, the strongest bonds are forged in these types of settings.
Only join the gym if they allow chalk. If they don’t, this isn’t the place for you. You need a gym with character and heart. Chalk implies that heavy things are being lifted. Heavy things get you jacked.

Go back to the basics. Personally, I hate it when people totally discard training modalities, saying things like “machines suck” or “split routines are the only way to train,” but I do think that lifting in a free weight dominant gym is a quicker way to reach your goals. While machines do allow for a very concentrated emphasis on a muscle group, they certainly aren’t nearly as efficient as free weights. I also think that machines hide many imbalances and structural problems (i.e. shoulder stability, core strength, imbalances between limb strengths). My advice is stick to basic rows, squats, deadlifts, and presses and then use machines for “finishers” if you like. This is sure to give you the most “bang for your buck.” Also, when is the last time you got an adrenaline rush watching someone leg press 700 lbs? Personally, watching guys hit their goals in a bench or box squat is far more fulfilling.
Express yourself. Proud of someone? Let him know! Mad that you missed your lift? Don’t hold it in. I love it when my guys show emotion when they train and get into our training sessions because it means that they give a crap. And when they give a crap, other people start giving a crap, and when that happens, we have an electric atmosphere.

Try turning your basement or garage into a gym. All you need is a nice half rack, a bench, and some dumbbells to start with. Sure, this is a chunk of change, but if you have a group to train with, perhaps everyone can pitch in. If you’re able to buy new equipment, I recommend EliteFTS or Dynabody. Both companies produce an outstanding product. If this is out of your budget, scour CraigsList or E-Bay. Used equipment is all over both. Think of all the money you will save from not belonging to an expensive, cheesy gym that doesn’t give you results!

Crank it up! Whatever pumps you up, throw it on your stereo and get after it! We often make mixes on ipods and then plug them into our stereo with an auxiliary cable. I love an old school CD mix as well. It requires a lot of thought and is always sure to please.
Recruit your friends. This is the most important piece of the puzzle as your “pack” will help you survive and thrive, attain your goals, and hold you accountable. Think about the keys to seeing gains—consistency, intensity, and progression. Training with a motivated group will certainly enhance all three.

So, there you have it. Now, stop reading this, go get some chalk, round up your friends, formulate a plan, and get jacked.

This

[Sylva]

No, it means you have no ability to tolerate physical pain which is a mental weakness. If you can't tolerate having a bar on your back you will never tolerate lifting heavy. Why? Because lifting heavy hurts. It really hurts.

Here, show me a single person in the entire US that you can find that uses a pussy pad to squat 700+. Just one. I bet you can't, because they really don't exist.

Pussy pads are just that, pads for pussies.

Your argument for "body structure" is another way to say.. I'm a pussy. There are 120 pound girls that squat with no pad, why can't you?

Because you're a pussy. That's why. But your pussy is pretty, I like it. I'd like to please it with my tongue.

Pussyhead.

Is this girls body somehow magically designed to hold a barbell better than yours, captain vagina?

http://www.youtube.com/watch?v=r87D-JyichM

BTW that's 320 pounds.

In regards to pads on the squat bar.

Spot on, IMO.

[Livewire]

In regards to pads on the squat bar.

Spot on, IMO.

That is pure awesome

[speakerbox]

Yup. Guy I was squatting the other day with, "Dude... you don't use a pad?" "no... I'm not a bitch."

[Diesel Power]

Light stretching

DB Bench

30 @ 55's
13 @ 85's
9 @ 90's
5 @ 100's

DB Incline Bench

30 @ 45's
13 @ 65's
8 @ 75's
8 @ 85's


Cable Flys

20 @ 80
15 @ 100
10 @ 150
6 @ 175

[Snake94]

Never been to a gym that used chalk, never had a partner, always use a pad... fml I'm doing it all wrong. :frown:

[Sylva]

Gym Time - 6:30 p.m.

Warmup - RC Complex, Dynamic Stretching - We were trying to flippin sqat today and we're both fired up going into the gym and so we get in the gym and start warming up waiting for these faggots 1/4 squatting in the flipping rack. So after 5 sets I figure they are going to be done soon so I ask how many sets they have left, they're like 3-4 and start pyramiding up the weight! So I'm getting fired up about these faggots, they were already 1/4 squatting 135 pounds, why are they adding more weight!!!!! They go up to like 225 w/ ~ 2in ROM. I'm just getting fucking pissed at this point. My flippipng awesome GF out squats them all day every day. Just wish they would GTFO so people that are actually going to workout can use the squat rack! So I do some calf exercises and keep my legs warm on the leg press and they finally get done. I was fired up so I had a good workout after that. fucking faggots.

Seated Calf Raise
4 x 12 @ 4plates

Leg Press
1 x 20 @ 2p
Single Leg
1 x 12/12 @ 1p

Squat
1 x 10 @ 135
1 x 5 @ 225
4 x 7,8,8,7 @ 295

Front Squat
2 x 8 @ 185
1 x 8 @ 205

Leg Ext(30's)
5 x 10 @ 255(whole stack)
1 x 10 @ 240
1 x 10 @ 225

GHR
3 x 10 @ BW

Called it here, just been in the gym a long time and we were ready to go. Going to hit hammies hard Thursday or Friday.

[Sylva]

Gym Time - 6:30 p.m.

Warmup - RC Complex, Dynamic Stretching -

DB Incline Bench(60's)
1 x 10 @ 40
1 x 10 @ 55
4 x 10,10,10,9 @ 90 - wanted 4 x 10 @ 90, I'll get it next week. Though, I'm sure with longer rest(120) I could get it no problem.

DB Flat Bench(60's)
2 x 7,4 @ 100
D->4 @ 70
1 x 10 @ 70

Iso-Wide chest Press(75's)
3 x 12,11,11 @ 3pps

Cable Crossover - low to high(30's)
7 x 10 @ 50

1-arm rope pressdown
3 x 10/10 @ 55

EZ Bar Shrug
3 x 15 @ 225

1A)Mountain climbers - 2 x AMRAP in 30sec
2A)Swiss Ball Plank - 2 x ALAP
3A)hang leg raise - 2 x amrap @ bw
4A)High to low woodchop - 2 x amrap @ 70

[Black-Top]

flipping faggots shallow squatin on the flipping rack


lulz

[Sylva]

flipping faggots shallow squatin on the flipping rack


lulz

Don't make me come check your R.O.M.

[Albatross]

Did a quick Shoulders/traps day:

DB Shoulder Press:
1x10 @ 40lbs
4x6 @ 55lbs
Superset w/
Upright Row:
4x6 @ 95lbs

DB Front Raise:
4x8 @ 20lbs

Rear Lat Raise:
4x10 @ 20lbs

Front Shrug:
2x8 @ 225lbs

Rear Shrug:
2x8 @ 225lbs

Front Shrug:
225-135 Drop Set


not quite 100% yet, couldn't do lateral raises with db's...arm is still tender, used light weight but concentrated more on the contraction of the muscle when performing the move...

[sebaz]

An hour and a half of Jiu-Jitsu. Jesus christ, it was extra taxing.
I'm feeling pretty good about my grappling tourney this saturday though :D

[Albatross]

Not even going to post my leg day today...

LOL

Did a check of my squat ROM...

apparently not A2G...

"4x8 @ 1XXlbs"

:hsugh:

used a half exercise ball to set my butt on when i came down...wow...made a huge difference...

[sebaz]

Not even going to post my leg day today...

LOL

Did a check of my squat ROM...

apparently not A2G...

"4x8 @ 1XXlbs"

:hsugh:

used a half exercise ball to set my butt on when i came down...wow...made a huge difference...

I've been working extra hard on getting my full ROM with squats. I'm doing complete pussy weight and I'm okay with it. It's a long effing way down there for me :lol2: :ugh:

[Black-Top]

Back day

wide grip pullups

bw x 8
bw x 8
bw x 8
bw x 8

deadlift

w.u. 135 x 10

300 x 5
300 x 5
275 x 8
275 x 8
225 x 10
135 x 15

bent over bb row

115 x 10
115 x 10
115 x 10
115 x 10

straight arm cable pulldown

57.5 x 10
57.5 x 10
57.5 x 10
57.5 x 10

underhand cable pulldown

95 x 10
95 x 10
95 x 10
95 x 10

v bar pulldown

100 x 10
100 x 10
100 x 10
100 x 10

incline db row

35 x 10
35 x 10
35 x 10
35 x 10

widegrip lat pulldown

110 x 10
110 x 10
110 x 10
110 x 10

1 arm db row

85 x 12
85 x 12
85 x 12
85 x 12

[Albatross]

I've been working extra hard on getting my full ROM with squats. I'm doing complete pussy weight and I'm okay with it. It's a long effing way down there for me :lol2: :ugh:

lol...my travel isn't that bad...only 6'1...but it was funny while i was going ass to ankles, some guy on the other end of the gym started BW squatting hitting his ass on the bench...NOT FAR ENOUGH BUDDY

[Sylva]

Gym Time - 7:30 p.m. - 5/4/09

Warmup - RC Complex, Dynamic Stretching

Deadlift
1 x 10 @ 135
1 x 5 @ 225
1 x 3 @ 315
2 x 3,4 @ 405
1 x 1 @ 455

Wide Grip Chins
3 x 6 @ BW

Kroc Rows
3 x 15/15 @ 120

HS Iso-lateral High Row
3 x 8/8,10/10,8/8 @ 3pps

Straight Arm Pulldown(30's)
4 x 10 @ 100
3 x 10 @ 85

Back is beyond pumped and it feels great, awesome day.

[94formulabird]

Whats the difference between a Kroc Row and a Dumbell Row? I watched 2 videos and didnt see much difference

[Sylva]

Whats the difference between a Kroc Row and a Dumbell Row? I watched 2 videos and didnt see much difference

Krock rows are more of a dynamic/explosive movement then DB rows are, or should be.

[94formulabird]

Krock rows are more of a dynamic/explosive movement then DB rows are, or should be.

Gotcha..Thats kinda what I got from them.

[Diesel Power]

Gym Time - 7:30 p.m. - 5/4/09

Warmup - RC Complex, Dynamic Stretching

Deadlift
1 x 10 @ 135
1 x 5 @ 225
1 x 3 @ 315
2 x 3,4 @ 405
1 x 1 @ 455

Wide Grip Chins
3 x 6 @ BW

Kroc Rows
3 x 15/15 @ 120

HS Iso-lateral High Row
3 x 8/8,10/10,8/8 @ 3pps

Straight Arm Pulldown(30's)
4 x 10 @ 100
3 x 10 @ 85

Back is beyond pumped and it feels great, awesome day.

what is RC complex?

[Sylva]

what is RC complex?

Rotator cuff, aren't you a trainer? Thats pretty standard fitness lingo.

[Ju]

Rotator cuff, aren't you a trainer? Thats pretty standard fitness lingo.



I started this after you told me it has helped some but my left side has a horrible clicking problem.

[silver5liter]

Rotator cuff, aren't you a trainer? Thats pretty standard fitness lingo.

Don't drink too many protein shakes, sylva. The excess protein turns into fat and makes your ass huge. Thats what I hear anyway.


I started this after you told me it has helped some but my left side has a horrible clicking problem.

lol, my left side does the same thing.

[Sylva]

Don't drink too many protein shakes, sylva. The excess protein turns into fat and makes your ass huge. Thats what I hear anyway.
:mamoru2:

[94formulabird]

Back:

Warmup

Wide Grip Chins:
3x10 BW
1x8 BW

Deadlift:
1x10 @ 135
1x8 @ 175
1x5 @ 265
1x1 @ 315
1x1 @ 375 >>>> New PR

Cable Rows:
1x10 @ 110
3x8 @ 150

Rear Delt DB Fly:
4x12 @ 20

Close Grip Pulldown:
3x10 @ 120

DB Shrugs:
1x10 @ 95
3x10 @ 100

[Diesel Power]

Rotator cuff, aren't you a trainer? Thats pretty standard fitness lingo.

oh i see, no no no im pretty much a janitor

[Sylva]

5/5/2009

Warmup - RC Complex, Dynamic stretching.

DB Incline Bench
1 x 10 @ 30
1 x 10 @ 60
4 x 10 @ 90

Incline Fly
4 x 10 @ 35

Iso-wide chest press - 1:2:1 Tempo
4 x 10 @ 2pps

DB Flat Bench
4 x 10 @ 70

Decline Fly(30's)
7 x 10 @ 40

Overhead EZ bar ext
4 x 10 @ 90

Overhead Single Arm DB Ext
4 x 10/10 @ 32.5

Camber bar seated cgbp
3 x 10 @ 205

[Black-Top]

Back day

wide grip pull ups

4x8

dead lift

135 x 10
300 x 5
300 x 5
300 x 5
275 x 6
275 x 6

bent over bb row

115 x 10
115 x 10
115 x 10
115 x 10

straight arm pulldown

65 x 10
65 x 10
65 x 10
65 x 10

v bar pulldown

100 x 10
100 x 10
100 x 10
100 x 10

wide grip lat pull

80 x 10
80 x 10
80 x 10
80 x 10

bent over 2 arm db row

40 x 12
40 x 12
40 x 12
40 x 12

1 arm db row

85 x 10
85 x 10
85 x 10
85 x 10

[Black-Top]

i'll just leave this here


http://www.explosm.net/db/files/Comics/Kris/excuse.png

[TwoDucks]

Ran a mile and a half.
Leg lifts.
Planks.
Squats.
Crunches.

[Snake94]

After 2 months of 5x5 I seem to have hit a wall so I turned it into a 5x5 2 a day split.

[thacarter546]

I usually do BFS program, but I finished 6 weeks so Im trying something new for a week just to break routine. Anyways here is tonights workout.

Run 1/4 mile
Incline bench(barbell) 15-10-8-6-6-4-2
Flat Dumbell press 4 sets of 10
incline dumbell press 4 sets of 10
Smith machine press 10-8-6-4
Standing arnold presses 4 sets of 8
Frontal and lateral raises 4 sets of 10
Skull crushers 4 sets of 10
Reverse grip bench press 4 sets of 10
Run 1/4 mile
Sauna

This is actually one of my favorite upper days. The rest of the workout is average at best. Leg day is pretty average.

My normal program has two core lifts a day either a bench or squat and a deadlift or clean. Then three supplementary lifts. The two cores start out at three sets of 12 then 3 of 10 then 3 of 8 3 of 6 4 of 5 so on so forth. I really like it, but I try a new workout for a week in between the 6 week cycles of it.

[Albatross]

I usually do BFS program, but I finished 6 weeks so Im trying something new for a week just to break routine. Anyways here is tonights workout.

Run 1/4 mile
Incline bench(barbell) 15-10-8-6-6-4-2
Flat Dumbell press 4 sets of 10
incline dumbell press 4 sets of 10
Smith machine press 10-8-6-4
Standing arnold presses 4 sets of 8
Frontal and lateral raises 4 sets of 10
Skull crushers 4 sets of 10
Reverse grip bench press 4 sets of 10
Run 1/4 mile
Sauna

This is actually one of my favorite upper days. The rest of the workout is average at best. Leg day is pretty average.

My normal program has two core lifts a day either a bench or squat and a deadlift or clean. Then three supplementary lifts. The two cores start out at three sets of 12 then 3 of 10 then 3 of 8 3 of 6 4 of 5 so on so forth. I really like it, but I try a new workout for a week in between the 6 week cycles of it.


you have a lot of compound movements.

[cmehl]

since it's a thursday i keep the routine light since i play 1-2 hours of hockey in the evening.

Abs-
decline leg raises
exersize ball crunches
cable crunches

biceps
standing barbell bicep curl
seated hammer curl
chin ups
lying close grip bar curl on cable

reps and sets varied, cant remember and dont have my log with me.

[thacarter546]

you have a lot of compound movements.

That was from the workout I followed this week. I will be restarting my usual program next week. I kinda enjoyed having the different benches in there though felt different for sure. I will definitely be working on reverse grip bench. It was the first time ive tried it and I really liked the way it felt.

[Albatross]

changed my w/o routine...doing BB movements instead of DB for chest now...

also experimented with different breathing/head position while pressing on bench...worked very well actually, added 20+lbs on the end of my bb bench set, and repped it like it was my first set...tucking my chin to my chest for some reason helped me move weight like a beast...

[Albatross]

Mon-Chest

Incline Bench:
1x10 @ 135
1X8 @ 145
1x6 @ 155
1x4 @ 165

Flat Bench:
1x10 @ 135
1x8 @ 155
1x6 @ 185
1x4 @ 205
(drop set)
1x6 @ 155
1x6 @ 135

Incline DB Flye:
1x12 @ 15lbs
1x10 @ 20lbs
1x8 @ 25lbs
1x6 @ 30lbs

Weighted Dips:
1x8 @ +35lbs
1x8 @ +55lbs
1x6 @ +65lbs

Decline Bench:
1x10 @ 155
1x8 @ 165
1x6 @ 175

FST-7 Low cable cross

WHEW! chest is pumped. lol.

[SomeDrunkGuy]

does the flat bench up at trcc move? we couldnt find anywhere to do db decline the other day, so we used the sit-up thing and just had to hand the weights to each other. im sure we looked awkward as hell, but it worked.

im excited for chest day today, i feel great for some reason even though i was wakeboarding all weekend

[Albatross]

does the flat bench up at trcc move? we couldnt find anywhere to do db decline the other day, so we used the sit-up thing and just had to hand the weights to each other. im sure we looked awkward as hell, but it worked.

im excited for chest day today, i feel great for some reason even though i was wakeboarding all weekend

i was at Lifetime for my chest day yesterday.

and the only way to do decline at TRCC is taking the decline bench over to the smith...which is fine, its what i do...

[Black-Top]

Shoulders

Seated DB Press

45 x 10
45 x 10
45 x 10
45 x 10

DB lateral Raise

25 x 10
25 x 10
25 x 10

Alternating DB Delt Raise

25 x 10
25 x 10
25 x 10

EZ Bar Upright Row

80 x 10
80 x 10
80 x 10
80 x 10

BB Shrugs

225 x 20
245 x 15
255 x 15
265 x 12

Bent Over Rear Lateral Cable Raise

15 x 10
15 x 10
15 x 10
15 x 10

DB Shrug

75 x 20
80 x 15
85 x 15
90 x 12

Front Delt Plate Raise

45 x 10
45 x 10
45 x 10
45 x 10

Decline crunches

4 x 15

Decline Situps

4 x 15

Oblique Knee Raises

4 x 15

[helldriver88]

100 sit ups, 60 push ups everyday then walk 4 miles. that counts right? :dunno:

[94formulabird]

Warmup: 10 pullups, 10 air squats, 10 pushups x 2

Strength: 5x5 squat @ 225

WOD: 3 rounds for a time of: 20 dips, 20 1 pood kettlebell swings, 20 pushups

[Albatross]

Back/Hams/Calves

Deadlift:
1x10 @ 225
1x8 @ 275
1x6 @ 315
1x5 @ 335

WG Lat Pulldown:
3x8 @ 90
Drop Set

Seated Cable Row:
3x8 @ 125

BTN Kneeling Lat Pulldown:
3x15 @ 55

GHR:
3x8 @ BW

Leg Curl:
3x10 @ 130
Drop set

Single Leg Curl:
3x8 @ 50

BB Calf Raise:
4x8 @ 315
Drop Set

Seated Calf Raise:
3x8 @ 80

Leg Press Calf Extension:
3x8 @ 225 + sled/bw
Drop Set

[Diamond Star]

White... fuck you with your deadlift, I've fallen behind, I took 3 months off dead's and just started today. I also used to do them on back day, now I do them on leg day, so much harder for me. Just think, before I ever lifted legs, my max was 265 on squat and DL LOL.

Squat
135 x 20
185 x 12
225 x 8
245 x 7
265 x 6
285 x 4

Dead's
225 x 2 x 8
245 x 8
265 x 8

Leg extension
150 lbs x 4 x 12
55 lbs x 2 x 10( single leg )

Lunges, weight on back
70 lbs x 20
80 lbs x 20
90 lbs x 20

Hammy curls
90 lbs x 3 x 12

Hip sled
4 pps x 3 x 8

Calf raises, standing
135 lbs x 2 x 20
155 lbs x 3 x 20

Calf raises seated
80 lbs x 2 x 12


My legs are by far my weakest body part, but today, for some odd reason, I enjoyed feeling the burn. Gonna play catch up now with the rest of the body.

[Albatross]

White... fuck you with your deadlift, I've fallen behind, I took 3 months off dead's and just started today. I also used to do them on back day, now I do them on leg day, so much harder for me. Just think, before I ever lifted legs, my max was 265 on squat and DL LOL.




My legs are by far my weakest body part, but today, for some odd reason, I enjoyed feeling the burn. Gonna play catch up now with the rest of the body.


see the progress thread for my legs.

weak son.

I don't squat shit, 2x6 @ 205, but its ass to grass...going WELL below parallel...i'm sure if i just did box squats i could up my weight by a lot, but it doesn't work the quads quite as good...been working my legs 2x a week, just splitting up quads and hams...working very well for me...

[shaun y]

are you trying to get more size or are you trying to get more strength in your legs? i know you dont care what i have to say but free weights will do both of those for you far better than any machine will.

legs are a lot different than your other muscles. you dont need to do as many sets as with your smaller muscle groups. one thing i used to do when i was doing legs 2x a week for size and not strength so much was focus on either the quads or the hamstrings. for example 1st leg day of the week i would say have a really heavy squat workout, 3-4 sets of 8 or something similar, 5x5, 4x6, something like that, and i would have a medium-intensity hamstring lift, like RDL or goodmorning. on the 2nd leg day i would do really heavy deadlift or RDL and a medium-intensity squat-type workout, like a front squat or overhead squat. diversity is key!!!! once again i doubt you care what i say but legs were my best asset.

one last thing- calves and forearms are the two muscles where anything less than 12-15 reps a set will net you no growth. you need to raise your reps by at least 50% if you want them to grow

[BuddyLee]

45 mins of cardio