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Lazy But Talented
Houston Astros Fan
Member since Aug 2011
9856 posts

re: Official Fitness Board Log Thread
Chest day

Barbell Bench: 5x5
Barbell Incline: 4x10
Cable Flys: 4x10
Dips: 3 sets max

+ one other workout that I haven't decided on yet.


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Earthmover
LSU Fan
Central
Member since Jan 2013
156 posts

re: Official Fitness Board Log Thread
Barbell row 5 sets of 10 @ 135
Bench press 5 sets of 5 @ 185
5 th set AMRAP
Fat man pull-ups 5 sets of 10


tke_swamprat
LSU Fan
Houma, LA
Member since Aug 2004
5474 posts

re: Official Fitness Board Log Thread
1000m swim this am.
10 minute spin on the bike then
100 floors on the stair master


Old Sarge
Texas A&M Fan
Dean of Admissions, LSU
Member since Jan 2012
34018 posts

re: Official Fitness Board Log Thread
5 mile hike


lsu777
McNeese State Fan
westlake
Member since Jan 2004
9201 posts

re: Official Fitness Board Log Thread
You sons of bitches are not gonna get the shredz with all that sleeping BS. Need to wake up, it's cardio time.

This morning I have
Burpee challenge- 4 rounds of 10
And
Row- 4 rounds of 400m sprint

Legs tonight


BeachDude022
New York Yankees Fan
Houston
Member since Dec 2006
26205 posts

re: Official Fitness Board Log Thread
Yesterday: Back and triceps

Circuit 1: 5 sets of pull ups: did 63 total to tricep rope push down, jump rope (100 jumps)

Circuit 2: Incline dumb bell rows to incline reverse flys to tricep kickbacks, jump rope (100 jumps) x 3 sets

Circuit 3: Cable rows to decline tricep push ups x 3 sets, jump rope (100 jumps) x 3 sets


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tke_swamprat
LSU Fan
Houma, LA
Member since Aug 2004
5474 posts

re: Official Fitness Board Log Thread
I wish I could do cardio in am and workout after work but it's not conducive with the wife and kids.


Lazy But Talented
Houston Astros Fan
Member since Aug 2011
9856 posts

re: Official Fitness Board Log Thread
Going to get back to some morning cardio soon. Can't wait to join the new gym and get some basketball shoot-around + suicides at 5am.



Today is an off day for me. Whole body is sore. Going to get a good stretching session in tonight. Might try a beginners yoga video.


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lsu777
McNeese State Fan
westlake
Member since Jan 2004
9201 posts

re: Official Fitness Board Log Thread
i had to build a home gym to make it happen for those exact reason. I couldnt imagine trying to go to a commercial gym after work having young kids like I do.


WavinWilly
Chicago Cubs Fan
Wavin Away in Sharlo
Member since Oct 2010
8193 posts

re: Official Fitness Board Log Thread
quote:

i had to build a home gym to make it happen for those exact reason. I couldnt imagine trying to go to a commercial gym after work having young kids like I do.



Been wrestling with this issue because I will face this problem in a couple of years I'm sure. I just flat out won't be able to spend an 60-90 minutes in the gym every evening with young children. I don't want to give up my garage for it, but I don't see any other alternative. Such is life I guess.

Powerlifting platform, plates, a bar, a DB rack would get me 80% of the way there I imagine. Could probably be done for a not absurd price.
This post was edited on 5/25 at 9:26 am


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
12820 posts

re: Official Fitness Board Log Thread
Probably want a power rack too. You could get away with about 1500 worth of stuff. I'm about 1700 in with good deals though. My main problem is the amount of weight I need. The plates are expensive, the equipment needed for that weight is expensive. I can't just buy Walmart stuff and be good.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
12820 posts

re: Official Fitness Board Log Thread
I did a German volume training workout yesterday with chest.


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lsu777
McNeese State Fan
westlake
Member since Jan 2004
9201 posts

re: Official Fitness Board Log Thread
here is all you need for pretty much the basics and to be able to do 95% of exercises with a little creativity

Power Rack-11g or better with 2" hole spacing
Flat, incline, vertical adjustable bench
Nice Bar and collars
300 or so lbs of steel weights to start but up to 500-600
Build a platform with tractor supply mats and plywood
Powerblock Dbs
Gymnastics rings
Landmine attachment with handles
dip attachment

if you get those things you can do the following

Legs-
squats-
back, front, zercher, overhead, DB, landmine squat, goblet squat, hack squat, sissy squat, pistol

hamstrings-
straight leg deads, romanian deadlift, bodyweight leg curl

Calves-
standing, sitting, donkey


Chest-
bench, incline, decline(use weights under bench legs), db bench, db incline, db decline, high incline, db high incline, flat/incline/high incline/decline flyes, dips, reverse dips, bench dips, pushups, ring pushups, weighted pushups, incline pushups, ring flye(all angles), gymnastics movements, floor press, towel press

Shoulders-
Press, Behind the nexk press, sitting press, db presses, snatch grip press, push press, clean and press, jerk, clean and jerk, muscle snatch, klovkov raise, db raises to front/side/rear, reverse ring flyes, arnold press, handstand pushups, ring handstand pushups, ring exercises and gymnastic exercises, floor press


Back-
deads-conventional, sumo, Straight leg, snatch grip, racked, rows-yates/barbell/pendlay/ring/db/ meadows/tbar, pullups/chins/neutral grip/ring, racked chins, power clean, gymnastic exercises, shrugs-barbell/db, barbell pullovers, db pullovers, muscle ups

Triceps-
close grip bench, reverse bench, DB close grip, skull crushers, overhead extensions-standing and seated- vertical and incline, db extensions, kickbacks, ring extensions, dips etc

Biceps
chins, curls-barbell, drag, reverse, db, incline db, sitting db curl, concentration curl, hammer curl, ring curls, gymnastic exercises etc

abs-
all floor and hanging exercises



and this is off the top of my head. You can do any program with just those items. Nothing more is needed, sure its nice, but not needed. There are plenty of other exercises you can do to that I couldnt think of and also you get good at isolating the muscle and really getting good at the big lifts which is what we should be doing anyways.

With the rings you really get a lot of variety once you learn to use them and they place crazy amount of stress on the muscle, way way more than you think. Key is using leverage as your progression tool.

If you cant grow off the above exercises with added negatives and static holds, well you need to find a new hobby.

and garage gym is the fricking shite.



Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
12820 posts

re: Official Fitness Board Log Thread
I'm going to copy some of that and put it in the Home gym thread.


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nvcowboyfan
LSU Fan
James Turner Street, Birmingham,UK
Member since Nov 2007
2208 posts

re: Official Fitness Board Log Thread
right now I'm long term training for a 6 hour time trial cycling race in november and a 40k one in september so on fridays I'm doing distance endurance training, did 3 hours last week and try to do 3-4 tomorrow
I also do some speed work on the bike 1 to 2 other days per week
For strength right now I'm doing DC rest pause lifting.
Today is A day so I'll do all the pushes


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
12820 posts

re: Official Fitness Board Log Thread
quote:

DC rest pause lifting.


That's some awesome stuff. I think I'll be starting that again when I get my gym together.

Best strength gains I've had.


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Rossberg02
Member since Jun 2016
1304 posts

re: Official Fitness Board Log Thread
5/25

10 mins on bike
10 mins on treadmill

Strict OHP- 45x10, 95x5, 115x5, 135x5
Band tricep pushdown- 100 reps
KB Shrugs- 50 3x15 each hand
Single hand DB press from ground to shoulder to OH- 50x5, 40x6, 30x8, 20x10
Stretched a good bit


SabiDojo
South Alabama Fan
Open to any suggestions.
Member since Nov 2010
75603 posts

re: Official Fitness Board Log Thread
5/25

Pushup on rings with feet on stability ball (15 reps)
Top position on rings hold for 20 seconds
Archer dips (6 reps)

Repeat 3x


4-med ball pushups (20 reps)
Pelican pushups on rings (12 reps)
3-feet, 3-medball pushups (12 reps)

Repeat 3x


Korean Dips (12 reps)
Feet on stability ball hands on medball pushups (8 reps)
Chest Flys on rings (15 reps)

Repeat 3x

Tricep kickbacks (15 pounds, 20 reps)
Tricep extension on rings (15 reps)
Diamond pushups with feet on stability ball (10 reps)

Repeat 3x

Dips on rings (10 reps)
Dips on bench (20 reps)
Skin the cat (3 to 5 reps)

Repeat 3x

Stretch then go home.


Earthmover
LSU Fan
Central
Member since Jan 2013
156 posts

re: Official Fitness Board Log Thread
Front squats 10@45, 5@135
Back squats 5x5@ 225
5th set AMRAP (got 12)
10 push-ups between every set


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gizmothepug
LSU Fan
Louisiana
Member since Apr 2015
395 posts

re: Official Fitness Board Log Thread
Chest 5/25
I've been doing 5 3 1, felt like changing it up to break the monotony.

Barbell-135x10,185x10,205x10,
225x10,245x6,265x4,285x3,295x2,
300x2.
DB Incline-40x10,50x10,60x10,
70x10,80x9,85x6,90x6,95x6,
100x6,100x5.


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