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Message
re: Official Fitness Board Log Thread
Posted on 6/15/17 at 10:49 am to Doldil
Posted on 6/15/17 at 10:49 am to Doldil
not sure who makes it. But defiantly is a quality machine who uses a variable strength curve. IF you find out who makes it please let me know. I want to demo it.
Strive/prime fitness makes one similar and that might be it.
Strive/prime fitness makes one similar and that might be it.
1
Posted on 6/15/17 at 10:51 am to lsu777
it is Strive.
Posted on 6/15/17 at 2:47 pm to Rossberg02
Light cardio warm up: 15 mins
SLDLs: 135 5x10
BORs: 70s 4x6, fast pulls
Seated DB curl to OHP: 20s 4x15
Rolling DB press: 30s 2x25
Air squats and lunges until I couldn't
SLDLs: 135 5x10
BORs: 70s 4x6, fast pulls
Seated DB curl to OHP: 20s 4x15
Rolling DB press: 30s 2x25
Air squats and lunges until I couldn't
Posted on 6/15/17 at 8:00 pm to Rossberg02
Did a workout today but damn I was the weakest I've been in a very long time.
Bench press 3x8 225 with 50lb bands
Deadlift 3x3 405 (tried hook grip on warm ups)
Landmine rows 3x12 2 plates
Amrap pullups 10
Bench press 3x8 225 with 50lb bands
Deadlift 3x3 405 (tried hook grip on warm ups)
Landmine rows 3x12 2 plates
Amrap pullups 10
Posted on 6/15/17 at 9:34 pm to Hu_Flung_Pu
Arms today..
DB Curls
30x10 (warmup)
35x8 (warmup)
40x8
45x8x2
Preacher curls
90x8
95x7
95x6
Cable Curls
150x6x3
Cable Pushdowns
75x15
100x10
125x6
150x1
180x8
186x8
192x8
Skull Crushers
70x8
80x8
90x8
Rope Pushdowns
100x8
106x8
112x8
I usually split biceps and triceps as separate workouts, but merged them today. If they were separate, I'd have a 4th lift for each. Too much time in the gym when I combine them.
My lack of consistent gym work all thru May is still showing with some missed reps/weight.
DB Curls
30x10 (warmup)
35x8 (warmup)
40x8
45x8x2
Preacher curls
90x8
95x7
95x6
Cable Curls
150x6x3
Cable Pushdowns
75x15
100x10
125x6
150x1
180x8
186x8
192x8
Skull Crushers
70x8
80x8
90x8
Rope Pushdowns
100x8
106x8
112x8
I usually split biceps and triceps as separate workouts, but merged them today. If they were separate, I'd have a 4th lift for each. Too much time in the gym when I combine them.
My lack of consistent gym work all thru May is still showing with some missed reps/weight.
This post was edited on 6/15/17 at 9:35 pm
Posted on 6/15/17 at 11:51 pm to Rossberg02
Decided to do Emily Skye's 30 day challenge through Health.com ( LINK).
Day 1:
Standing Military Press
Bent Over Row
Bicep Curl
Tricep Kickbacks
x3 (30 seconds a piece)
My cardio on cardio/recovery days will likely be swimming laps or walk/jog.
Day 1:
Standing Military Press
Bent Over Row
Bicep Curl
Tricep Kickbacks
x3 (30 seconds a piece)
My cardio on cardio/recovery days will likely be swimming laps or walk/jog.
Posted on 6/16/17 at 4:49 pm to BluegrassBelle
Leg Day at the place without a squat rack.. 
Lunges with DBs (8 reps per leg with a DB in each hand)
50sx8
60sx8
70sx8
Front Squats (hate using the smith)
225x5
245x5
265x3
Leg Press Machine (didn't like this POS Machine.. stopped a 2 sets)
360x6
380x6
Leg Extensions
162.5x10
175x10
187.5x10
Leg Curls
107.5x10
120x10
60x10 (single leg.. R-hamstring needs the work)
Lunges with DBs (8 reps per leg with a DB in each hand)
50sx8
60sx8
70sx8
Front Squats (hate using the smith)
225x5
245x5
265x3
Leg Press Machine (didn't like this POS Machine.. stopped a 2 sets)
360x6
380x6
Leg Extensions
162.5x10
175x10
187.5x10
Leg Curls
107.5x10
120x10
60x10 (single leg.. R-hamstring needs the work)
Posted on 6/16/17 at 4:58 pm to LSUAlum2001
Push day
OHP
Dumbbell incline
Lateral raises
Dips
Tricep extensions
OHP
Dumbbell incline
Lateral raises
Dips
Tricep extensions
Posted on 6/16/17 at 6:21 pm to Lazy But Talented
Trying to get started back on GSLP since I stopped after I pulled a muscle in my back.
Today was bench and squats.
Bench:
155x5
155x5
155x6 (amrap)
Squat:
225x5 - couldn't hit proper depth so I dropped the weight
185x5
185x9 - amrap
DB chest flys and cable tricep extensions to finish it off.
Today was bench and squats.
Bench:
155x5
155x5
155x6 (amrap)
Squat:
225x5 - couldn't hit proper depth so I dropped the weight
185x5
185x9 - amrap
DB chest flys and cable tricep extensions to finish it off.
Posted on 6/16/17 at 6:46 pm to Hulkklogan
Hit the gym 5x this week.
Going for 6 tomorrow.
Going for 6 tomorrow.
Posted on 6/17/17 at 11:03 am to LSUAlum2001
Crossfit workout Holbrook today..
10 Rounds for Time
5 Thrusters (115/85) (guy/girl weight)
10 pull-ups
100M run
1 min break between rounds
I really wanted to stop after 5 rounds and do Halfbrook but I kept moving.
Couldn't stay consistent on pull-ups and it slowed me down..
26:34
10 Rounds for Time
5 Thrusters (115/85) (guy/girl weight)
10 pull-ups
100M run
1 min break between rounds
I really wanted to stop after 5 rounds and do Halfbrook but I kept moving.
Couldn't stay consistent on pull-ups and it slowed me down..
26:34
Posted on 6/17/17 at 9:19 pm to LSUAlum2001
Day 3:
Dumbbell Front Squat
Dumbbell Deadlift
Curtsey Lunge
Dumbbell Glute Bridge
3xs (30 seconds a piece)
Dumbbell Front Squat
Dumbbell Deadlift
Curtsey Lunge
Dumbbell Glute Bridge
3xs (30 seconds a piece)
Posted on 6/18/17 at 8:19 am to Rossberg02
Warm up- 10 mins on bike, various types of walks
Pause Bench- 135 w/medium bands 8x3
Pulldowns- 4x25
Fat grip pushdowns- 3x20
Leg press- 315 3x10
Leg curls- 3x10
Kept it light bc I have to lift tm due to work schedule this week.
Pause Bench- 135 w/medium bands 8x3
Pulldowns- 4x25
Fat grip pushdowns- 3x20
Leg press- 315 3x10
Leg curls- 3x10
Kept it light bc I have to lift tm due to work schedule this week.
Posted on 6/18/17 at 11:25 am to Rossberg02
OHP and deadlifts today.
OHP
95x5 95x5 95x7(amrap)
BB curl
60x7 70x7
Lat pulldown 135x7 135x7
Sumo deadlift
185x5
185x7 amrap
777.. I want to add more volume on this program. I'm lifting til failure on amrap but still not gassed at the end of the workout. Do you recommend sticking to the program, or would adding in some more accessory work be ok? Or maybe I'm not really giving it an A effort yet.. my strength and capacity has come back in force since hopping on a reverse and I'm still learning what I can do.
OHP
95x5 95x5 95x7(amrap)
BB curl
60x7 70x7
Lat pulldown 135x7 135x7
Sumo deadlift
185x5
185x7 amrap
777.. I want to add more volume on this program. I'm lifting til failure on amrap but still not gassed at the end of the workout. Do you recommend sticking to the program, or would adding in some more accessory work be ok? Or maybe I'm not really giving it an A effort yet.. my strength and capacity has come back in force since hopping on a reverse and I'm still learning what I can do.
This post was edited on 6/18/17 at 11:29 am
Posted on 6/19/17 at 4:15 pm to Hulkklogan
Chest day...
A little sunburned and my left shoulder gave me some slight issues today.
Bench: 135x15, 185x10, 225x4, 245x2 260x6, 270x5, 275x5
Incline DB Press: 90x9, 95x9, 95x8
Seated Machine Chest Press (CG Palms in): 225x8, 237x7, 237,7
Incline DB flys: 50x8x3
Last set of bench with a gratuitous nut shot for Sabi..
LINK
ETA: Bring on the down votes you jealous fricks.
A little sunburned and my left shoulder gave me some slight issues today.
Bench: 135x15, 185x10, 225x4, 245x2 260x6, 270x5, 275x5
Incline DB Press: 90x9, 95x9, 95x8
Seated Machine Chest Press (CG Palms in): 225x8, 237x7, 237,7
Incline DB flys: 50x8x3
Last set of bench with a gratuitous nut shot for Sabi..
LINK
ETA: Bring on the down votes you jealous fricks.
This post was edited on 6/19/17 at 5:05 pm
Posted on 6/19/17 at 8:26 pm to LSUAlum2001
Bench 5,5,10
Rows 5,5,10
Squats 5,5,7
Curls
Tricep pull downs
8 rounds of HIIT on the bike with 20 sec on 25 sec off. Last week was 20/30 and the week before 20/40.
Rows 5,5,10
Squats 5,5,7
Curls
Tricep pull downs
8 rounds of HIIT on the bike with 20 sec on 25 sec off. Last week was 20/30 and the week before 20/40.
Posted on 6/19/17 at 10:29 pm to Hulkklogan
I would add db lateral raise and a big tricep exercise like dips, close grip bench or reverse bench if you feel you need to add stuff. Also abs in the form of leg raises if you can do them.
Posted on 6/19/17 at 10:31 pm to lsu777
Other then that just stick to the plan. The goal is to make substainable progress on the big lifts over a long period of time. Btw the above was for press days.
Add face pulls and one of the other tricep exercises I listed on bench day. Could also do close grip push-ups.
Add face pulls and one of the other tricep exercises I listed on bench day. Could also do close grip push-ups.
Posted on 6/20/17 at 7:04 am to lsu777
Barbell Chest-240x5,280x3,300x2
310x1,315x1.
Barbell Incline-225x7,245x3,
255x2,225x8.
Machine Chest Press-180x10,
210x10,225x10,240x10.
DB & Cable Tricep Work.
310x1,315x1.
Barbell Incline-225x7,245x3,
255x2,225x8.
Machine Chest Press-180x10,
210x10,225x10,240x10.
DB & Cable Tricep Work.
Posted on 6/20/17 at 9:59 am to lsu777
Ok, cool. So here's what I've set up in the GSLP tracking spreadsheet..
Bench day:
Bench
Lat pulldown
Tricep Extension
Face Pull
Squat/DL
Press day:
Press
BB curl
Lateral Raises
Bench Dips
Squat/DL
Basically adding a little variation and only one extra exercise per day.
Planning to implement the change today when I go in for bench/squat..assuming weather holds out and I don't have to drive in a tropical storm to go to the gym
Bench day:
Bench
Lat pulldown
Tricep Extension
Face Pull
Squat/DL
Press day:
Press
BB curl
Lateral Raises
Bench Dips
Squat/DL
Basically adding a little variation and only one extra exercise per day.
Planning to implement the change today when I go in for bench/squat..assuming weather holds out and I don't have to drive in a tropical storm to go to the gym
This post was edited on 6/20/17 at 10:05 am
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