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re: Official Fitness Board Log Thread
Posted on 5/27/17 at 10:27 am to gizmothepug
Posted on 5/27/17 at 10:27 am to gizmothepug
Back Day
T-bar Row - 3x10
Vbar Lat pull down - 3x10
Straight Arm Pulldown - 3x15
Back Extensions - 4x15
Think I somehow messed up a bone in my foot so no deadlifts today.
T-bar Row - 3x10
Vbar Lat pull down - 3x10
Straight Arm Pulldown - 3x15
Back Extensions - 4x15
Think I somehow messed up a bone in my foot so no deadlifts today.
This post was edited on 5/27/17 at 10:28 am
1
Posted on 5/28/17 at 9:40 am to Lazy But Talented
Push day
OHP
Incline barbell bench
Flys
Reverse grip bench
Lateral raises
Tricep cable pushdowns
OHP
Incline barbell bench
Flys
Reverse grip bench
Lateral raises
Tricep cable pushdowns
Posted on 5/28/17 at 9:46 am to Lazy But Talented
5x5
Squats
Leg press
Leg curls
Leg ext
20 min of walking @ 4-10% incline @ 3.7-4 mph
Squats
Leg press
Leg curls
Leg ext
20 min of walking @ 4-10% incline @ 3.7-4 mph
Posted on 5/28/17 at 9:47 am to Lazy But Talented
Shoulders
OHP-140x5,160x3,175x1
DB-60x6,70x6,75x6
Front Raises
Lateral Raises
OHP-140x5,160x3,175x1
DB-60x6,70x6,75x6
Front Raises
Lateral Raises
Posted on 5/28/17 at 9:56 am to gizmothepug
Impressive man
Posted on 5/28/17 at 10:03 am to lsu777
My bench and OHP has been going up every week. I've must've gotten complacent the few months prior.
Up to 5x5 OHP at 155
Up to 5x5 OHP at 155
Posted on 5/28/17 at 1:21 pm to Lazy But Talented
Chest day!
Flat bench 3x12 (light) 250lbs
Weighted Dips 3x15 3 plates
Flye machine 3x15 250lbs on stack
Incline DB flye 3x10 60lbs
Hammer strength decline 4 plates each side 3x10
Tricep rope pushdowns 3xAMRAP drop sets
Wanted to do volume today so went a little light
Flat bench 3x12 (light) 250lbs
Weighted Dips 3x15 3 plates
Flye machine 3x15 250lbs on stack
Incline DB flye 3x10 60lbs
Hammer strength decline 4 plates each side 3x10
Tricep rope pushdowns 3xAMRAP drop sets
Wanted to do volume today so went a little light
Posted on 5/29/17 at 5:24 am to Hu_Flung_Pu
Legs
Squats
Set 1 250x5
Set 2 280x3
Set 3 315x3
Set 4 330x2
Front Squats-135x6,185x6,200x3,
200x3.
Seated Calf Raises
Squats
Set 1 250x5
Set 2 280x3
Set 3 315x3
Set 4 330x2
Front Squats-135x6,185x6,200x3,
200x3.
Seated Calf Raises
Posted on 5/29/17 at 1:44 pm to gizmothepug
I'm pulling the sit on my arse today workout.
Posted on 5/29/17 at 1:47 pm to Hu_Flung_Pu
Chest: 5x5
Decline barbell
Incline barbell
Incline dumbbell
Incline flies
Cable crossover
Decline barbell
Incline barbell
Incline dumbbell
Incline flies
Cable crossover
Posted on 5/30/17 at 5:37 am to tke_swamprat
Morning you beautiful mother frickers. Last night I switched back to a greyskull style template and dropped the stupid high volume program apexnutrition had me on.
Did
Shoulder press-3x5+
Db side lateral super supersetted with trx reverse fly-2 sets
Push press plus static with press weight-2 sets
Weighted chins-2 sets
Yates row on sorinex hurricane-2 sets
Weighted dips
Skipped squats as I just did them Saturday night but they will be last on this day going forward.
Also started rapid fatloss handbook on Sunday. It's stupid low cals and pretty much all protein. Sucks but works like crazy.
Also started back on 16/8 intermittent fasting. Also have a goal of a minimum of 420 mins of weighted vest walks or airdyne work while fasted.
Did
Shoulder press-3x5+
Db side lateral super supersetted with trx reverse fly-2 sets
Push press plus static with press weight-2 sets
Weighted chins-2 sets
Yates row on sorinex hurricane-2 sets
Weighted dips
Skipped squats as I just did them Saturday night but they will be last on this day going forward.
Also started rapid fatloss handbook on Sunday. It's stupid low cals and pretty much all protein. Sucks but works like crazy.
Also started back on 16/8 intermittent fasting. Also have a goal of a minimum of 420 mins of weighted vest walks or airdyne work while fasted.
Posted on 5/30/17 at 5:53 am to lsu777
10 minute warmup walk
Bench - 1st set 6 reps, 2nd set 8 reps
Deadlift - 1 set all out
Barbell row - 2 sets 6-8 reps
Curls - 2 sets of 12
Hour walk later tonight. Also doing RFL like Lsu777 and Fasting until 5:15pm. Fasting feels so fricking good.
Bench - 1st set 6 reps, 2nd set 8 reps
Deadlift - 1 set all out
Barbell row - 2 sets 6-8 reps
Curls - 2 sets of 12
Hour walk later tonight. Also doing RFL like Lsu777 and Fasting until 5:15pm. Fasting feels so fricking good.
This post was edited on 5/30/17 at 5:56 am
Posted on 5/30/17 at 7:15 am to Lazy But Talented
Barbell Bench
Set 1 230x3
Set 2 260x3
Set 3 290x3
Set 4 305x1
275x3,255x3,225x10.
Cable Flys
Set 1 230x3
Set 2 260x3
Set 3 290x3
Set 4 305x1
275x3,255x3,225x10.
Cable Flys
Posted on 5/30/17 at 7:29 am to Lazy But Talented
I might try this RFL
Posted on 5/30/17 at 9:01 am to Hu_Flung_Pu
quote:
I might try this RFL
Its hard as shite, but the return you get on the investment of 2 weeks is crazy good if you stick to it. 8-10lbs of fat loss in 2 weeks is worth the suffering.
Honestly you should run a bout as a catagory 2 for 2-3 weeks strict and if you still feel like you have to loose, run as a catagory 1 for 12 days after a diet break.
Posted on 5/30/17 at 10:27 am to lsu777
quote:
Its hard as shite, but the return you get on the investment of 2 weeks is crazy good if you stick to it. 8-10lbs of fat loss in 2 weeks is worth the suffering.
In 7 days I'm down a little over 10 pounds, but I expect 3-5lbs was "water-weight" from glycogen depletion. I've got a social event coming up this week that may make it difficult for me to make it all the way to the weekend, but if I cut off 5lbs of actual fat, well worth it. Anything extra is lagniappe for me.
Wife made a comment yesterday about appearance so there is definitely a visible result.
Pro-tip (at least for me): Up your sodium intake big time. I started pouring soy sauce on everything because if I don't get extra sodium I start getting a headache.
Posted on 5/30/17 at 10:29 am to WavinWilly
quote:
I started pouring soy sauce on everything
hell yeah, i pour it on my 2lbs of chicken breast
Posted on 5/30/17 at 12:24 pm to WavinWilly
i do that too, just have to watch the carbs in it. I also use tons of himalyean sea salt and slap your momma.
Posted on 5/30/17 at 2:10 pm to lsu777
With a mixture of getting motivated from the goals thread, the recent WSM, and fit regionals I'm going to get back on an actual routine with a goal. Going back to a block periodization.
Warm up:
25 cal bike sprint
3 laps of farmers with various weight
25 cal bike sprint
50 kb swings
Deads-135x5, 225x2, 275x2, 295x2, 315x2, 335x2 all for greasy fast speed but rest each rep.
Banded hammer strength seated bench- 100 reps
Single leg squats- 25 each leg didn't stop until all reps completed
Shoulder swings- 10lbs 100 reps
Shrugs- 75 4x15
Edit: shoulder swings are by sitting belly down on incline bench with arms hanging and letting them swing out at about 45* and back down.
Warm up:
25 cal bike sprint
3 laps of farmers with various weight
25 cal bike sprint
50 kb swings
Deads-135x5, 225x2, 275x2, 295x2, 315x2, 335x2 all for greasy fast speed but rest each rep.
Banded hammer strength seated bench- 100 reps
Single leg squats- 25 each leg didn't stop until all reps completed
Shoulder swings- 10lbs 100 reps
Shrugs- 75 4x15
Edit: shoulder swings are by sitting belly down on incline bench with arms hanging and letting them swing out at about 45* and back down.
This post was edited on 5/30/17 at 2:22 pm
Posted on 5/30/17 at 6:39 pm to Rossberg02
Damn you are going all in huh?
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