Thanks Cripp.
Last 4 days off for shitty cold + holidays… back at it tonight.
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…make that 5 days off…
Tues/12/27
Seat Hams machine: 3x15/ 3x10
Seated leg press machine: same.
Box SQ/ +4": 6x3/ 3@ 315, 365, 385, 405
Back raise: 5x10, 20 sec. rest.
Seated calf: 5x15, 20 sec. rest.
1 arm cable curls: 10x10 each, non-stop back and forth.
Curl machine: 5x15
Cable pushdowns: 5x15
1 arm Tri’s: 5x15, back and forth.
A small Crippler arm pump.
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Weds/12/28
Cable pec/fly: 6x15
Hammer bench: 4x10
Decline/slight DB’s: 6@ 40,50,60, 70/ 4x6@ 75’s
DB pullover: 2x25@ 30.
DB Tri’s/dead stop ext.: 30 reps @ 30’s, 2 quick breaks.
Pulldowns: 2x15/ 4x8/ drop finish @ 24reps.
Hang leg raise:3x10
Standing/Westside Abs: 3x15
Standing crunch: 3x15
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Thurs/12/29
3 sessions in a row?..better be a pumping party.
Leg extension: 1 leg=3x15 alternating/ 2 leg=3x15.
Calf machine: 2x15/ 4x10, short breaks.
Seated leg press: 1 leg=3x15 alternating/ 2 leg= 3x15.
Cable rear delts: 5x15
1 arm DB curls: 5x15 each, alternating w/short breaks.
Rear delt swings: 3x15
Laterals: 3x15
1 arm cable curls: 5x15 each, alternating.
Sweet upper pumps.
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3 days off, with family in town- back at it tonight.
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…alright, 4 days off.
1/3/23
Lying Hams: 8x8
Back raise: 4x8 +45lbs. / 4x8 +70
DL: 4x4/ 2x2/ 1@ 315, 165, 405/ 4" block= 3x1@ 425
Seat cable row: 4x8
DB curls: 4x20/ 4x10
Curl machine: 4x15
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Weds/1/4
Free Motion cables:
Chest fly + single arm Tri’s: 5x15+15.
Hammer Super Inc.: 4x15
Mid. incline DB’s: 8@ 40’s, 50,60,70/ 4x8@ 60’s
DB flys: 2x25@ 20’s
Dip machine/ pushdowns: 2x25
Single arm cable Tri’s: 6x15 alternating.
Pulldowns: 4x15
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Thurs/1/5
Day 3= hard pumping party.
Pec deck+ rear: 4x15+15.
Cable fly: 4x10
Leg extension: 2 leg @ 3x15/ 1 leg@ 3x15 alternating.
Overhead Tri’s machine: 4x10
DB curls: 4x15
Seated leg press: 5x15
ABduct and ADduct machines: 5x15 each.
Pulldowns + pushdowns: 4x15+15
Hard, focused, flexing reps.
New Year= crazy busy gym tonight.
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The gyms are full right now, but it give it a month or so and things will be back to normal.
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I do not miss public gyms, I applaud all the new people trying to better themselves and the OG’s who tolerate them. Good work in here.
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Your right Cripp- the same every year. Seems like a bunch of kids, maybe on extended break(?)
I’ll see how this week looks.
dday- “Tolerant OG”…I like the sound of that.
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Mon/1/9
Swiss ball crunch +back raise: 2x20 each.
Leg press machine+ calf: 2x20’s
Ped deck+ rear: 2x20’s
V-squats: 2x8@ 300, 400/ 4x8@ 500.
Seat hams: 2x20, 15/ 4x10
Calf: 4x20
Pushdowns:4x15
Overhead machine:4x15
Curl machine: 4x15
Rope/cable curls:4x15
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Tues/1/10
Cable fly + 1 arm laterals: 5x15+15 each side.
Hammer super-Incline: 4x8/ 4x8@ 185/ 8+8 drop set.
DB’s rear delt + laterals: 3x15 +15.
Cable pushdowns: 5x10
Seated row: 5x10
Hang leg raise: 5x10
Cable overhead Tri’s: 1x50
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Didn’t I train last Weds…?..a total body pumping party…??
I swear I did
Anyway…I for sure, didn’t train the last 4 days= family and extra stuff going on.
Need to get myself moving at home/ outside the gym.
Need to be inspired by Cripp/ NHLifter/ DCA and the like.
I’ve got a heavy-duty, multi-handle carry bag and some 50lbs and 25lbs filled bags to load with. I already know it kicks my butt, no matter how I use it, so I’ve got to get it going here.
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I found sandbag carries are simple, and kick your butt.
Cripp simple= 1200 steps w/200# bag…
Z-simple= 100 steps w/50# bag, to start.
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Mon/1/16
Leg press machine: 5x15
Standing/single hams: 5x10, alternating non-stop
Calf machine: 5x15
ADduct + ABduct machines: 3x15 each, alternating non-stop
Tri’s: Rope pushdowns/ rope overheads/ dip machine pushdowns: 3x15 for all.
Bi’s: Rope curls/ 1 arm cable curls/ EZ bar curls: 3x15 for all.
Big leg press: 5x15 @ 350.
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Keep working those heavy carriers, they’re tough but kind of fun. Once the weather here warns up a bit more I am going after that 200# bag.
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They are good, hard work for sure- enjoy your 200 
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