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lsu777
McNeese State Fan
westlake
Member since Jan 2004
6525 posts

re: OT Weekly Workout Thread: What's going on this week?

Started the 6 weeks to superhero program last night. Started rapid fatloss handbook diet today

6 weeks to superhero program


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
7204 posts

re: OT Weekly Workout Thread: What's going on this week?
Monday

DC 1A Day

Incline BB 15RP
Military Press 15RP
CG Bench 20RP
Wide Lat pulls 15RP
Deads 3x5 (At this point I calmly lay down in the gym)


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BallCoachinFool
USA Fan
Member since Dec 2012
1851 posts

re: OT Weekly Workout Thread: What's going on this week?
MONDAY SET 1 SET 2 SET 3 SET 4
SQUAT 8 X 8 X 8 X 8 X
WALKING LUNGE 20 STEPS20 STEPS 20
LEG EXT. 10 X 10 X 10 X
RDL 10 X 10 X 10 X
BENCH PRESS 8 X 8 X 8 X 8 X
DB. INCLINE 12 X 12 X 12 X
FLIES 10 X 10 X 10 X
BOX PUSH UPS 10 X 10 X 10 X
CLOSE GRIP 8 X 8 X 8 X 8 X
DIPS 10 X 10 X 10 X

TUESDAY SET 1 SET 2 SET 3 SET 4
SHOULDER PRESS 8 X 8 X 8 X 8 X
SHRUGS 12 X 12 X 12 X
SHOULDER COMBO 21'S 21'S 21'S
UPRIGHT ROW 10 X 10 X 10 X
BACK CIRCUIT 3 X 10 ON EACH MACHINE
REVERSE PULL UPS8 X 8 X 8 X
EZ CURLS 10 X 10 X 10 X
DB CURLS CURL THE RACK X 1

WEDNESDAY SET 1 SET 2 SET 3 SET 4
SQUAT 8 X 8 X 8 X 8 X
STEP UPS 20 STEPS20 STEPS 20
LEG CURL 10 X 10 X 10 X
GLUTE / HAM 10 X 10 X 10 X
BENCH PRESS 8 X 8 X 8 X 8 X
DB. INCLINE 12 X 12 X 12 X
FLIES 10 X 10 X 10 X
BOX PUSH UPS 10 X 10 X 10 X
BALL PUSH UPS 8 X 8 X 8 X 8 X
DIPS 10 X 10 X 10 X

THURSDAY SET 1 SET 2 SET 3SET 4
SHOULDER PRESS 8 X 8 X 8 X 8 X
SHRUGS 12 X 12 X 12 X
SHOULDER COMBO 21'S 21'S 21'S
A B C'S EVERY LETTER
BACK CIRCUIT 3 X 10 ON EACH MACHINE
DB ROW 8 X 8 X 8 X
EZ CURLS 10 X 10 X 10 X
INCLINE DB. CURLS CURL THE RACK X 1
This post was edited on 5/6 at 11:50 am


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Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
7204 posts

re: OT Weekly Workout Thread: What's going on this week?
quote:

lsu777


Did I read it correctly? It's just two complex exercises with little rest between sets. 4-6 sets with ??? reps

Seems kind of dangerous with the heavier complex movements...


augrad00
Auburn Fan
Member since Nov 2010
1354 posts

re: OT Weekly Workout Thread: What's going on this week?
continuing the contest prep grind. 15 weeks to go


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Barrister
Member since Jul 2012
837 posts

re: OT Weekly Workout Thread: What's going on this week?
Today - 250 swim Tomorrow - 3 mi Bike Wed - 2 mi Run Thurs - Rest Fri, Sat, Sun...repeat


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CBLSU316
LSU Fan
Far Right of Left
Member since Jun 2008
9210 posts

re: OT Weekly Workout Thread: What's going on this week?
If he set that "complex" up in my gym and was taking up various stations at once I'd kick him in his arse


PurpGold 14-0
LSU Fan
Member since Nov 2012
2469 posts

re: OT Weekly Workout Thread: What's going on this week?
chest and ab circuits from 7 am-9:02 am today. feeling good feeling great


CBLSU316
LSU Fan
Far Right of Left
Member since Jun 2008
9210 posts

re: OT Weekly Workout Thread: What's going on this week?
You did chest and abs for 2hrs and 2 minutes? Damn that's alot.


lsu777
McNeese State Fan
westlake
Member since Jan 2004
6525 posts

re: OT Weekly Workout Thread: What's going on this week?
4-6 rounds per complex, as little rest as needed. I only do one complex per day.

Its not dangerous as reps are low on heavy movements. i use essentially zero rest between exercises but 90 seconds between rounds. Havent done deadlift day yet but ill up the rest on those for sure. Not really dangerous though as you do the overload mavements and heavy strength movements while still being fresh.


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lsu777
McNeese State Fan
westlake
Member since Jan 2004
6525 posts

re: OT Weekly Workout Thread: What's going on this week?
i have a home gym, that workout cant really be done ina normal gym


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13SaintTiger
New Orleans Saints Fan
Member since Aug 1904
Member since Sep 2011
5188 posts
Online

re: OT Weekly Workout Thread: What's going on this week?
Today is my day off. Sunday starts my workout week. I hit the chest and triceps hard yesterday, Tuesday is back and biceps, Wednesday is shoulder, grip, and calves. Friday is deadlift and squat day and the day I graduate and commission as an office run the Army!

I'm trying to prepare myself to only be able to hit the weight room every other week for the next 4 months with upcoming training. Also preparing myself for the inevitable weight loss that will happen during ranger school.


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CptBengal
USA Fan
BR Baby
Member since Dec 2007
46412 posts
Online

re: OT Weekly Workout Thread: What's going on this week?
quote:

I know the standard mindset is hit a muscle group, let em rest, and maybe hit them again for twice in one week. But it seems like bis and tris everyday would be counterproductive.


I break down my muscle groups in to "major" and "accesory" groups.

arm muscles, like grip, calves, traps, I consider an accessory group. They are accessories for my focus on heavy, low rep, compound movements.

As such I train all accessory groups with increased frequency. Major groups get hit twice per week. I only do enough at the END of a workout to fully finish off the accessory group. because the groups i listed as daily, or 3+ times per week are used in almost every compound lift, they tend to be used to getting hit and having to work again soon. This allows for greater training volume, plus the weights are reduced.


MyNameIsInigoMontoya
LSU Fan
Woodlands
Member since Oct 2012
478 posts
Online

re: OT Weekly Workout Thread: What's going on this week?
quote:

I break down my muscle groups in to "major" and "accesory" groups.

arm muscles, like grip, calves, traps, I consider an accessory group. They are accessories for my focus on heavy, low rep, compound movements.

As such I train all accessory groups with increased frequency. Major groups get hit twice per week. I only do enough at the END of a workout to fully finish off the accessory group. because the groups i listed as daily, or 3+ times per week are used in almost every compound lift, they tend to be used to getting hit and having to work again soon. This allows for greater training volume, plus the weights are reduced.


I do this with calves and it's the only thing that got my calves to finally grow. I hit them heavy twice a week and about 3 other days a week (on upper body days), I do a few sets of higher rep calf work either between sets or at the end of my workout. Getting a little extra blood flowing into them helps, imo.


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PurpGold 14-0
LSU Fan
Member since Nov 2012
2469 posts

re: OT Weekly Workout Thread: What's going on this week?
Yep. 66 minutes of chest, 56 minutes of abs.

bis/tris tomorrow (62-64 minutes) + 28 min on the elliptical (bad knees)


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PurpGold 14-0
LSU Fan
Member since Nov 2012
2469 posts

re: OT Weekly Workout Thread: What's going on this week?
quote:

plus the weights are reduced


For you, maybe


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GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
39531 posts

re: OT Weekly Workout Thread: What's going on this week?
Chest and bis today. Had a good workout - getting bigger. always finish with core. Two more weeks of this routine then it'll switch up.


CBLSU316
LSU Fan
Far Right of Left
Member since Jun 2008
9210 posts

re: OT Weekly Workout Thread: What's going on this week?
Anyone hit the steel today?

I usually do cardio/abs on Tuesdays but....................the wife talked into going to Yogalates with her......................ill have to say its not a terrible workout.

Do I lose my man card?


DrTyger
LSU Fan
Lake Charles
Member since Oct 2009
22122 posts
Online

re: OT Weekly Workout Thread: What's going on this week?
Suppose to do legs today but will be in Lake Charles. I hope the hotel gym has enough weight.


CBLSU316
LSU Fan
Far Right of Left
Member since Jun 2008
9210 posts

re: OT Weekly Workout Thread: What's going on this week?
DrT............your advice on the yoga was good.

the "human bow" is quite an impressive move.


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