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re: OT Weekly Workout Thread: What's on tap?
Posted on 12/16/14 at 10:18 am to Chad504boy
Posted on 12/16/14 at 10:18 am to Chad504boy
yeah, its called bodyspace. You can load a workout (I use arnold's blueprint trainer) and it'll schedule you daily, or you can build your own and load it to a calendar.
fricking awesome. Sends you weekly email now with results of last week, comparables, gains and losses over the last year.
fricking awesome. Sends you weekly email now with results of last week, comparables, gains and losses over the last year.
This post was edited on 12/16/14 at 10:20 am
0
Posted on 12/16/14 at 10:19 am to Chad504boy
Back day yesterday -
-Hammer Strength Seat Row- Heavy Sets- (x3) and Superset at end with lighter weight
-Weighted Chin-ups to failure (x3) supersetted with wide grip pullups w/o weight
-Seated Cable Row - V-bar - 3 sets 20 reps
-Back Hypers superset with ab-rollouts
Done in less than 40 mins.
Chest/Tri Today-
-Flat bench Dumbbell - 4 sets (6-8 reps)
-Incline Bench - Neutral grip press - 4 sets
-Negatives on Smith Machine - 2 sets
-Pec Deck Flys - 3 dropsets
-Skullcrushers w/flat bar - 4 sets superset with bench dips
-Hammer Strength Seat Row- Heavy Sets- (x3) and Superset at end with lighter weight
-Weighted Chin-ups to failure (x3) supersetted with wide grip pullups w/o weight
-Seated Cable Row - V-bar - 3 sets 20 reps
-Back Hypers superset with ab-rollouts
Done in less than 40 mins.
Chest/Tri Today-
-Flat bench Dumbbell - 4 sets (6-8 reps)
-Incline Bench - Neutral grip press - 4 sets
-Negatives on Smith Machine - 2 sets
-Pec Deck Flys - 3 dropsets
-Skullcrushers w/flat bar - 4 sets superset with bench dips
Posted on 12/16/14 at 10:19 am to LSUAlum2001
Each day TUE-FRI
Planned Bike: 2hrs:00min:00s
Zone 2 HR@70% of max/ 5-8 Alactic sprints 6" long / 3X2' one legged drills/ varied cadence
Stand up drills 53/11 X 5'
Sat & Sun
Planned Bike: 5hrs:00min:00s
Planned Bike: 2hrs:00min:00s
Zone 2 HR@70% of max/ 5-8 Alactic sprints 6" long / 3X2' one legged drills/ varied cadence
Stand up drills 53/11 X 5'
Sat & Sun
Planned Bike: 5hrs:00min:00s
This post was edited on 12/16/14 at 10:21 am
Posted on 12/16/14 at 10:19 am to LSUAlum2001
quote:
I never pyramid back down when going heavy.
Back-off sets are a great way to reinforce form and focus on some of the minor facets of the movement, particularly for the three main lifts.
Posted on 12/16/14 at 10:23 am to DirtyMikeandtheBoys
quote:
Dumbell Rows x cable rows
1x30 7x5's
20, 30, 35, 40, 45, 47.5, 50
115, 130, 145, 145, 145, 145, 145
Is the top row of numbers supposed to be what you're pulling for the dumbbell rows? Because if so, that's pretty sad for a guy who claims to do 22 consecutive pullups.
Posted on 12/16/14 at 10:28 am to LSUAlum2001
Legs mainly this morning. Week 2 of Wendlers 8/6/3
Posted on 12/16/14 at 10:39 am to LSUAlum2001
Abs and Stretching - 15 minutes
Superset: Glute Kick Backs and Hip Abduction (3 sets, 20 reps per set)
Superset: Jefferson Squats and Hip Adduction (3 sets, 20 reps per set)
Standing Leg Curl (3 sets, 20 reps per set, increasing weight each set)
Superset: Leg Press Calf Raise and Calf Machine(3 sets, 20 reps per set, increasing weight each set)
Straight Legged Deadlifts (4 sets, increasing weight each set)
Leg Curls (3 sets, 20 reps per set, increasing weight each set)
Leg Extensions (6 sets, 20 reps per set, increasing weight each set)
Squats (6 sets, 20 reps per set, increasing weight each set)
Superset: Glute Kick Backs and Hip Abduction (3 sets, 20 reps per set)
Superset: Jefferson Squats and Hip Adduction (3 sets, 20 reps per set)
Standing Leg Curl (3 sets, 20 reps per set, increasing weight each set)
Superset: Leg Press Calf Raise and Calf Machine(3 sets, 20 reps per set, increasing weight each set)
Straight Legged Deadlifts (4 sets, increasing weight each set)
Leg Curls (3 sets, 20 reps per set, increasing weight each set)
Leg Extensions (6 sets, 20 reps per set, increasing weight each set)
Squats (6 sets, 20 reps per set, increasing weight each set)
Posted on 12/16/14 at 11:00 am to LSUAlum2001
Yesterday
Work up to 1RM front squat
3rounds
Run 400ish meters
12 burpees
21 box jumps
Today
Double under and hand stand work
10 sets
15 KB Swings
Row 15 Cals
Work up to 1RM front squat
3rounds
Run 400ish meters
12 burpees
21 box jumps
Today
Double under and hand stand work
10 sets
15 KB Swings
Row 15 Cals
Posted on 12/16/14 at 11:21 am to saint amant steve
bent over dumbell rows, and yes it is fairly light.
Go ahead and run through that routine one day and then go as heavy as you can on your last workout of the routine, let me know how it goes.
Go ahead and run through that routine one day and then go as heavy as you can on your last workout of the routine, let me know how it goes.
This post was edited on 12/16/14 at 11:22 am
Posted on 12/16/14 at 11:58 am to GeorgeTheGreek
What the frick are you babbling about now?
Posted on 12/16/14 at 12:00 pm to LSUAlum2001
I don't know yet. I've been doing this routine for about 3 months and it's time to shake things up, but I haven't decided what I'm going to change.
Posted on 12/16/14 at 12:01 pm to LSUAlum2001
Anyone ever try single-leg squats on a bosu ball while holding a dumbbell/goblet squat?
Is that pointless or overkill?
Is that pointless or overkill?
Posted on 12/16/14 at 12:40 pm to UFownstSECsince1950
quote:
Anyone ever try single-leg squats on a bosu ball while holding a dumbbell/goblet squat?
Is that pointless or overkill?
what would arnold do?
Posted on 12/16/14 at 12:43 pm to Chad504boy
I mean, weighted single leg squats have to be good I'd imagine. Just wondering if the bosu ball/unbalanced aspect is even necessary.
Posted on 12/16/14 at 12:58 pm to LSUAlum2001
Decided I want to get back into running.
Pushed it real far today. A mile! Thought I was going to pass out on the walk back.
Pushed it real far today. A mile! Thought I was going to pass out on the walk back.
Posted on 12/16/14 at 1:00 pm to CBLSU316
quote:
Work up to 1RM front squat
well...
Posted on 12/16/14 at 1:10 pm to UFownstSECsince1950
quote:
I mean, weighted single leg squats have to be good I'd imagine. Just wondering if the bosu ball/unbalanced aspect is even necessary.
bosu ball will increase difficulty of any lift.
What I have found is it causes more minor total body involvement in the lift which gets heart rate up and sweat going, which is the real benefit.
so no, not pointless at all.
This post was edited on 12/16/14 at 1:11 pm
Posted on 12/16/14 at 1:27 pm to Lester Earl
Only 300lbs..........not too bad I suppose.
This post was edited on 12/16/14 at 1:30 pm
Posted on 12/16/14 at 7:48 pm to UFownstSECsince1950
I've done that in PT trying to strengthen an ankle.
No luck. Surgery on the near horizon.
No luck. Surgery on the near horizon.
Posted on 12/17/14 at 3:44 am to LSUAlum2001
did deadlifts monday hit 385 2 rep
then did back
Squat cleans and chest today
then did back
Squat cleans and chest today
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