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re: Official Fitness Board Log Thread
Posted on 11/25/17 at 10:37 am to Ice Cream Sammich
Posted on 11/25/17 at 10:37 am to Ice Cream Sammich
10-15 minute stretch
10- 25 meter sled push at 100
Bench press: 5x5 225-295
Dumbbell press: 4x8 90 pounds
Incline dumbbell press: 3x8 80 pounds
100 push-ups
Body weight dips: 5 sets of 20
Edit 11:42- Currently right here. This workout is kicking my arse. frick you Pabst Blue Ribbon.
Skull crusher: 4 x 10 @ 100
Close grip bench/tris: 3 sets of burnout
Bicep dumbbell curls: 5 x 10 @ 50
Preacher curl: 3x15@75-95
Sled push: 10 of 25 meters @ 100
Tricep cable extension and bicep curls using rope: 4-6 sets of burnout with each.
1 mile jog to finish
I got a little carried away this week with the holidays. Ate and drank like a POS so I gotta work it off.
10- 25 meter sled push at 100
Bench press: 5x5 225-295
Dumbbell press: 4x8 90 pounds
Incline dumbbell press: 3x8 80 pounds
100 push-ups
Body weight dips: 5 sets of 20
Edit 11:42- Currently right here. This workout is kicking my arse. frick you Pabst Blue Ribbon.
Skull crusher: 4 x 10 @ 100
Close grip bench/tris: 3 sets of burnout
Bicep dumbbell curls: 5 x 10 @ 50
Preacher curl: 3x15@75-95
Sled push: 10 of 25 meters @ 100
Tricep cable extension and bicep curls using rope: 4-6 sets of burnout with each.
1 mile jog to finish
I got a little carried away this week with the holidays. Ate and drank like a POS so I gotta work it off.
This post was edited on 11/25/17 at 11:43 am
1
Posted on 11/25/17 at 4:38 pm to TDcline
Bench
With 75 lb chains
275x3,295x3,315x2,335x1
No chains
315x3,295x3,225x10,135x10
Decline hammer strength
Pyramid up to 5 plates per side X3 then back off to 1 x4+
Deep stretch flat flyes
30 2x10
Rope pushdowns
150 3x10
Dip machine
200 2x10+
With 75 lb chains
275x3,295x3,315x2,335x1
No chains
315x3,295x3,225x10,135x10
Decline hammer strength
Pyramid up to 5 plates per side X3 then back off to 1 x4+
Deep stretch flat flyes
30 2x10
Rope pushdowns
150 3x10
Dip machine
200 2x10+
Posted on 11/26/17 at 12:03 pm to Rossberg02
10-15 minute stretch
Squat: Warmup, 2x5@225, 2x5@275, 1x4@295, 1x3@315
100 air squats
5 minutes of plank holds (30 seconds front, 15 seconds each side) non stop
50 meters walking lunges w 40 pound dumbbells
20 sled pushes of 25 meters at 100 pounds
Marsoc short card.
Squat: Warmup, 2x5@225, 2x5@275, 1x4@295, 1x3@315
100 air squats
5 minutes of plank holds (30 seconds front, 15 seconds each side) non stop
50 meters walking lunges w 40 pound dumbbells
20 sled pushes of 25 meters at 100 pounds
Marsoc short card.
This post was edited on 11/26/17 at 12:35 pm
Posted on 11/26/17 at 4:24 pm to TDcline
Switching to a back/chest, shoulders/arms, leg split. Possibly adding some morning cardio.
Today was back and chest
Barbell rows
Barbell bench
Incline dumbbell bench
Seated cable rows
Cable flys
2 sets of sumo deadlifts (light, trying to get a feel for the movement)
Today was back and chest
Barbell rows
Barbell bench
Incline dumbbell bench
Seated cable rows
Cable flys
2 sets of sumo deadlifts (light, trying to get a feel for the movement)
Posted on 11/26/17 at 11:09 pm to Lazy But Talented
Sup baw? You on the keto train?
I’ve been struggling lately. Gonna try to go sub 50 carbs during the week with a cheat meal on the weekend to get me thru the end of the year. This year has been a setback for me
I’ve been struggling lately. Gonna try to go sub 50 carbs during the week with a cheat meal on the weekend to get me thru the end of the year. This year has been a setback for me
Posted on 11/27/17 at 11:41 am to Lazy But Talented
192, trying to get to 185
moving cardio to the AM, lifts to the PM
8 rounds of kickboxing this AM
moving cardio to the AM, lifts to the PM
8 rounds of kickboxing this AM
Posted on 11/27/17 at 9:37 pm to tunechi
quote:
Sup baw? You on the keto train?
Just hopped off last Thursday. Been eating GOOD. My last three lifts were absolutely fricking phenomenal. I've never felt this big of an impact from eating and not worrying about calories/carbs.
To be honest I fricking suck at dieting. Discipline is shite by Thursday. So if I can just eat and keep increasing my lifts I'll be satisfied. I'm still around 220 at 6'5.
quote:
this year has been a setback for me
Have you progressed on your lifts at all?
This post was edited on 11/27/17 at 9:40 pm
Posted on 11/27/17 at 9:38 pm to StrongBackWeakMind
Legs
4x8 squats
4x10 reverse barbell lunges
3x12 single stiff leg deadlift
3x15 hamstring curls
10 minutes on the stair climber
4x8 squats
4x10 reverse barbell lunges
3x12 single stiff leg deadlift
3x15 hamstring curls
10 minutes on the stair climber
Posted on 11/28/17 at 7:25 pm to Lazy But Talented
quote:
Have you progressed on your lifts at all?
Yeah a decent amount. I can definitely notice a difference peaking out under the layer of fat
I definitely fall off around Thursday too. I have problems with binging though so a lot of times once I fall off Thursday it results in going all the way through the weekend
Posted on 12/29/17 at 7:32 pm to Rossberg02
Did some programming for Wodapalooza (2 weeks away) at lunch and some strict press this evening.
A round every 3 min x6:
9 cal row
2 rope climbs
5 HSPUs
Averaged 1:20-1:30 per round
Back Squat/Weighted pull-up combo
20x1 tempo at 225 for 5-7 reps
Pull-ups x3 at a 20x1 tempo with 30lb weight
4 total round resting 90 sec between rounds
20 min:
M1: 10 wallballs and 10 box jumps
M2: Rest
M3: 10 FS at 95 and 10 burpees
M4: Rest
Repeat for 20 min
Strict Press:
Warmups
135x5
155x5
185x3
205x1
215x1
220.5x1 PR
A round every 3 min x6:
9 cal row
2 rope climbs
5 HSPUs
Averaged 1:20-1:30 per round
Back Squat/Weighted pull-up combo
20x1 tempo at 225 for 5-7 reps
Pull-ups x3 at a 20x1 tempo with 30lb weight
4 total round resting 90 sec between rounds
20 min:
M1: 10 wallballs and 10 box jumps
M2: Rest
M3: 10 FS at 95 and 10 burpees
M4: Rest
Repeat for 20 min
Strict Press:
Warmups
135x5
155x5
185x3
205x1
215x1
220.5x1 PR
This post was edited on 12/29/17 at 7:34 pm
Posted on 12/29/17 at 7:42 pm to LSUAlum2001
That's a lot. GJ
Posted on 12/30/17 at 9:02 am to Hu_Flung_Pu
I just missed 226. I’m getting that shite next week.
I bet I could easily push through if I trained with chains or pressed out from halfway through the lift. Sticking point is right above the head.
I bet I could easily push through if I trained with chains or pressed out from halfway through the lift. Sticking point is right above the head.
Posted on 12/30/17 at 9:42 am to LSUAlum2001
Bands are better IMO for a hard point in the mid point. Chains feel like an easier curve.
Posted on 12/30/17 at 10:25 am to Hu_Flung_Pu
Ill try something.
I’m at Bruce Barbell 3x per week while my son trains and I’ll rotate Strict Press, Squat and Front Squat while I wait.
I’m at Bruce Barbell 3x per week while my son trains and I’ll rotate Strict Press, Squat and Front Squat while I wait.
Posted on 1/1/18 at 9:59 pm to Rossberg02
Back to P90X, it worked before, it'll work again. Day 1 Chest and Back.
Posted on 1/6/18 at 9:35 am to tommy2tone1999
Who’s ready to move some weight today
Posted on 1/6/18 at 9:45 am to Lazy But Talented
I am. I just put my logs in the Westside thread. Gonna do dynamic upper
Posted on 1/6/18 at 9:56 am to Hu_Flung_Pu
Chest and back in an hour. It's gonna be juicy.
Posted on 1/8/18 at 3:19 pm to Lazy But Talented
Swam a 200M for Miami prep in 3:20ish in a short assed pool.
Decided to hit a chest workout which I haven’t done in a while.
Flat: Warmups, 255x6, 265x6, 275x6
DB Incline: 80x8, 90x7, 95x7
Seated Machine chest press: 200x8, 215x7, 230x7
Not bad on Flat and Incline when I haven’t done a chest workout in 2 months. I could have gone 285x6 if I did a 4th set.
Decided to hit a chest workout which I haven’t done in a while.
Flat: Warmups, 255x6, 265x6, 275x6
DB Incline: 80x8, 90x7, 95x7
Seated Machine chest press: 200x8, 215x7, 230x7
Not bad on Flat and Incline when I haven’t done a chest workout in 2 months. I could have gone 285x6 if I did a 4th set.
This post was edited on 1/8/18 at 3:21 pm
Posted on 1/18/18 at 4:20 pm to Rossberg02
Back in the gym after Wodapalooza on Friday-Sunday last night weekend.
The only thing that was bothering me was tired legs, but I could have gone another 2 days of workouts. Last workout was 70 thrusters at 105 for the team, but I had just finished the Barbell Complex 4 min prior for the team and went last. In retrospect, I should have gone first which would have pushed my teammates to hit more reps on their sets of thrusters.
The workout was..
Buy in for every athlete change: 1 Rope climb and 9 Bar facing burpees.
1st guy hit 11 thrusters after the buy in
2nd guy hit 15 thrusters after the buy in
I hit 22 thrusters after the buy in, nearly doubling up our total.
1st guy hit another 11 and we were capped at 59 reps on the next change out.
If I had gone first, they may have pushed a few more reps after me going 22 and I would have had a chance to finishing the 70 after getting back to me.
Anywho...
Today..
Chest
Bench: Warmups, 265x6, 275x6, 285x3
Incline DB: 90x7, 95x6, 95x6
Weighed Dips: 10, 12, 13 (with 45lbs worth of chains)
Machine incline: 200x8x3
It was cold as frick in the gym and it affected my lifts today. I’m talking in the fricking low 50s. Turn the heater on, assholes! It’s a good way to get hurt trying to lift heavy and stay warm.
The only thing that was bothering me was tired legs, but I could have gone another 2 days of workouts. Last workout was 70 thrusters at 105 for the team, but I had just finished the Barbell Complex 4 min prior for the team and went last. In retrospect, I should have gone first which would have pushed my teammates to hit more reps on their sets of thrusters.
The workout was..
Buy in for every athlete change: 1 Rope climb and 9 Bar facing burpees.
1st guy hit 11 thrusters after the buy in
2nd guy hit 15 thrusters after the buy in
I hit 22 thrusters after the buy in, nearly doubling up our total.
1st guy hit another 11 and we were capped at 59 reps on the next change out.
If I had gone first, they may have pushed a few more reps after me going 22 and I would have had a chance to finishing the 70 after getting back to me.
Anywho...
Today..
Chest
Bench: Warmups, 265x6, 275x6, 285x3
Incline DB: 90x7, 95x6, 95x6
Weighed Dips: 10, 12, 13 (with 45lbs worth of chains)
Machine incline: 200x8x3
It was cold as frick in the gym and it affected my lifts today. I’m talking in the fricking low 50s. Turn the heater on, assholes! It’s a good way to get hurt trying to lift heavy and stay warm.
This post was edited on 1/18/18 at 4:22 pm
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