had a good workout today
15 minutes on the machine bike
1a: pullups ( varied between neutral grip, chinups, and wide grip pullups): 15, 15, 15, 15, 15, 10, 10, 10, 20 (125 total)
1b: front plank: did 45 seconds between sets of pullups, for the last one I went about 2 minutes
2a: standing calf raise machine: 7 sets of 12
2b: seated calf press on leg press: 7 sets of 12
10 minutes on the stair stepper: upped the tempo a little bit today-- its a damn good workout
peace
nice lift last night
drop sets on drop sets on drop sets…
–close grip incline bench: 135x5, 185x5, 225x5, 235x5, 240x6, 135x30 ( 5 cg, 5 normal, 5 wide grip, 5 cg, 5 normal, 5 wide grip)
DROP SETS (only rest between sets was changing the weights)
-----BB Curls: 85x10-75x10-65x10-55x10-45x10
85x10-75x10-65x10-55x10-45x10
-----Incline Smith Machine Press: 215x10-195x10-175x10-155x10-135x10
215x10-195x10-175x10-155x10-135x10
-----rope tricep pushdowns: 7x10-6x10-5x10-4x10-3x10-2x10
7x10-6x10-5x10-4x10-3x10-2x10
peace
bench day
– 2 miles as fast as I could on the machine bike ( a little under 8 minutes)
bench: 135x5, 225x5, 275x3, 255x9, 255x8, 255x7
1a: cg bench: 225x5, 225x5, 225x5, 135x37, wide grip: 135x28
1b: leg press calf raises: 5 sets of 15
slight decline smith machine press: 225x10, 225x10, 225x10, 185x12, 185x12
1a: rope tricep pushdown: 3 sets of 15
1b: seated db overhead extensions: 50 x 15 for 3 sets
peace
good workout …
close grip incline bench: 45x10, 135x5, 185x5, 225x5, 225x5, 225x12 – damn, my incline game is pretty strong at this point
1a: db bench: 60’s x 28, 60’s x 26, 60’s x 26
1b: machine calf raises: 15, 15, 15
bb curls: 60x20, 60x20, 60x20 – stupid pumps
rope tricep pushdowns: 4 sets of 15
weight was at 188 after … i am still semi- lean ( visible six pack), but I would like to be around 180 or lower I think
went to a local soccer field and took some free kicks, did some dribbling, juggling and a few 50 -70 yard sprints
peace
great workout today!!
had a nice ~ 10 minute warmup swinging some dbs around to get the shoulders loose and doing some pec and lat stretches
1a: bench: 135x5, 225x5, 250x10, 250x10, 250x13 — this felt good and is a very good number to hit… had a spot for this set and took it to failure, but my form was smooth the whole time
1b: band pull aparts: 4 sets of 25
2a: tricep extensions: 135x10, 135x10, 135x10, 135x10
2b: leg press calf raises: 4 sets of 15 ( I do these with a stretch at the bottom, and squeeze at the top… moderate weight)
3a:db rows: 70’s x 15 a side for 3 sets
3b: calf raise machine: 3 sets of 15
lat pulldowns: 3 set of 10 w/ various grips
~ 15 minutes of abs (planks, ab roller, crunches, side swings)
–went to local soccer field… juggled for a little bit, took some free kicks, then did 4 120 yard sprints, then 4 20 yard sprints
peace
great shoulders day!
normal shoulders warmup
1a: military press: 45x10, 135x5, 175x6, 175x5, 175x6
1b: band pull aparts: 3 sets of 25
seated db shoulder press: 75x9, 75x10, 55x18, 55x17
2a: db side swings: 65x25, 55x25, 55x25
2b: calf raise on hack squat machine: 3 sets of 15
seated db side raises, db front raises, dead stop side raises, dead stop front raises: used the 15 lb db’s for these… went 8-8-8-8 for 3 sets … these were pretty tough but were giving me a pretty nasty pump
abs: front plank-> side swings → flutters-> front plank → side swings → flutters
peace
nice arms day yesterday…
one of the bigger guys in the gym came up to me and said he thought I had made a ton of progress since I started coming into this gym ( about 3 months ago) — I don’t necessarily think this is true, but it was interesting to hear and I think certain body parts are looking a little better
played a pickup game of touch football over lunch today… it was pretty fun and I was sprinting by everyone
great legs day today
–squat: 45x20, 135x10, 225x5, 265x5, 315x5-----> straight to 225x15 – wow, what a difference a belt makes… the 225 felt a little shaky, so I belted up for the 265 and 315 sets-- > they both felt smooth and powerful → form wasnt 100%, but I will continue to work on it
–reverse lunges: 135x8 a side for 3 sets – these were actually pretty fucking hard coming right after the heavy squats w/ a drop set … I’ve gone as high as 185 or 205 on these, but a plate a side felt good today
–calf raises on hack squat machine: 1 plate x 32, 2 plates x 24, 3 plates x 16, 3.5 plates x 8-----> 1 plate x 25
–bb shrugs: 135x20, 225x10, 315x12, 365x8, 365x8–> 315x10–>225x10–>135x25 – I usually don’t go above 3 plates on these, but this was feeling pretty strong today
–ultra wide grip lat pulldowns: 3 sets of 10 – went really light on these, basically just pulling the shoulders back through full ROM and getting a good squeeze
–shoulder destroyers on incline bench : 55’s x 30, 30’s x 20, 10’s x 12 w/ squeeze
–abs : about 8 minutes of various abs stuff
–treadmill: 10 min: a little walking, then 2 30 second ish sprints on the highest incline and speed
weighed in at 188 after the lift
peace
(mostly) ABS workout yesterday…
1a: pullups (varied between neutral grip, ultra wide pullups and close grip chins): 10 sets of 10
1b: ABS: 4 set of planks, 2 set of feet elevated planks, 4 sets of 15 leg raises
Weighted ab crunch machine: 3 sets of 15
decline situps: 3 sets of 15
2a: “flutters”: 3 sets of 25
2b: crunches: 3 set of 25
side twists w/ 25 lb plate: 3 sets of 20
3a: calf raises on hack squat machine: 2 plates x 15 for 4 sets —> 1 plate x 20
3b : front planks: 3 sets ( 60 - 90 second ish)
peace
nice shoulders day today, with a little bi action thrown in their at the end
legs were quite sore today… I was walking around like a fucking buffoon today due to my little pickup football – heavy legs-- treadmill sprints a couple days ago
standing lateral raises raises: 30’s x 10 for 3 sets. 35’s x 10 for 2 sets
seated lateral raises: 25’s x 10 for 5 sets – these were very controlled, pause at bottom and make sure to contract delts
seated db power cleans: 25’s x 10 for 3 sets
incline db curls: 25’s x 15 for 5 sets
machine curls: 3 sets of 10 — very slow negatives… weight was really low (like 1/4 stack ish) just focusing on contraction
standing rope curls: 3 sets of 10
calf raises on hack squat: 3 sets of 15
treadmill: mixture of walking and some sprints for 10 minutes ---- did 3 45 sec ish sprints at full speed on the treadmill and walked in between
peace
nice lift today
started with 20 mins on the machine bike, then
–normal shoulder warmup
1a: high incline db bench: 60’s x 15, 80’s x 13, 80’s x 13, 80’s x 13 — kept these pretty smooth… went slow on the way down, getting full ROM, and focusing on chest contraction
1b: bent over db lateral raises: 10’s x 20 for 3 sets
2a: chest db pullovers: 70’s x 12 for 4 sets — pretty big fan of these, haven’t done them in years
2b: seated db power clean: 30’s x 10, for 4 sets
3a: hack squat machine calf raises: 3 sets of 12
3b: dips: 3 sets of 12
3c: hanging leg raises: 3 sets of 20
peace
Today’s workout:
— 1 mile run: 6 minutes
Circuit A for 30 min (ended up doing 4 rounds):
–db snatch: 65 x 5 a side back and forth
–ring leg raises : 15
–jump rope: 50 both legs, then 25 a side
– handstand press: 10
–seated ab “side to side” with med ball: 20 (blanking on the name of these rn)
– ring dips: 10
Bench Press: 135x5, 225x5, 250x5, 270x3, 290x3,305x3 (much heavier than I’ve gone in a while — felt great)
—1 mile run: 6 minutes—> straight to 1 minute at 5 min/mile pace
Sauna/steam room/shower
Peace
Wow, what a surprise.
Nice to see you back.
Stay strong brother
Young N ---- Thanks man… I’m going to try to get back to posting here with semi-regularity. Thanks for dropping in!
Last Thursday I played ball for a couple hours, then did some sumo deadlifts, with a top set at 385x5
Friday I shot hoops for a while, the did some shoulders: 5 sets of 5 push press with 195-205, then db presses, then meadows bent over raises supersettted w/ meadows super-heavy db side raises
The past 3 days I have started off with about 10 minutes of foam rolling and stretching my hamstrings/glutes, then about 10 minutes of various ab movements
Monday was a great upper body day highlighted by a smooth 315 bench, followed by 275x8… then did wide grip bench alternated with db incline bench… then dips alternated with abs
Yesterday shot hoops for a a little over an hour … then a few sets of squats with a top set at 245x15
Today shot hoops for about an hour then hit a few exercises back and forth, finishing up in about 20 mins
1a: chins: 30, 12, 8
1b: single arm cable rows: 10,10 10,10 10,10
2a: bb curls: 10, 10, 10
2b: rope tricep pushdowns: 15, 15, 15
3a: straight arm pullldown: 10, 10, 10
3b: seated cable row: 10, 10, 10
That was it for today…
Have been a little more lax with nutrition the past couple weeks (trying to push more calories overall, and I’m feeling stronger as a results)
Weight was as low as High 170’s -180 around a month ago, but its holding steady in the 185-190 range recently
Peace
Nice to see you posting.
Are you following a program/template or just freeballing it all together.
Whatever your doing it is working so keep it up.
Stay Strong brother
Monday’s lift:
*Incline walk: 15 min
*upper body warmup (pull aparts, arm swings, curls, bent over raises, side raises, db cleans)
*seated shoulder press: 45x10, 135x6, 175x6, 175x6, 135x11
*seated db press: 75’s x 10, 75’s x 10, 75’s x 10
*1a - smith machine scrape the rack press: 70x10, 70x10, 70x10
*1b - db partial side raises: 45’s x 35, 45’s x 35, 45’s x 35
*2a - roman chair leg raises: 15, 15, 15
*2b - calf raises: 30, 30, 30
Yesterday’s lift
*Incline walk: 20 min
*Leg warmup: grasshoppers, side lunges, hamstring stretch, etc.
*db reverse lunges: 3 sets of 8 each leg w/ 45’s
*1a - db goblet squat: 90x15 , 90x15 , 90x15
*1b - calf raises (after goblets): 90x20, 90x20. 90x20
*2a - hack squat: 70x15, 70x15, 70x15
*2b - calf raises (hs machine): 70x20, 70x20, 70x20
*2c - neutral grip chins: BWx20, BW + 1 chain x 11
*incline walk: 10 min
peace
August 27
1 mile incline walk
*stole most of this workout from Justin Harris latest post on EliteFTS
Arms Day:
Rope tricep pushdowns: 3 x 25
Hammer strength machine curls: 45 x 20, 70 x 20, 55 x 20
Overhead rope tricep extensions: 5 sets of 15 lowering weight each time with short restsÂ
Concentration curls: 3 sets of 12 per arm - used 30s for the first two sets, then 25s for the last one
Wide grip tricep pushdowns: 3 sets of 12 - used the metal triangle handle for these
Hammer curls: sets of 8 here - started with 30s and worked up to 45s 5 lbs at a time - strict form here
Calf raises: 2 sets of 50 - sprinkled these in sometime during the liftÂ
Smith machine CG bench: 90 x 20, 140 x 12, 140 x 12
1a - Rope curls: 3 sets of 12
1b - one arm rope tricep pushdowns: 3 sets of 12
Weights felt great today - good lift!Â
PeaceÂ
August 28
30 min on machine bike (fartlek style)
Back/Chest Day:
DB Rows: 85’s x 15 per arm for 3 sets
DB Pullovers: 35x20, 50x20, 70x20, 90x20
1A - Pull ups (varied grips each set): 5 sets of 10
1B - Hack Squat Calf Jumps (see recent T-Nation article): 5 sets of 12
2A - Pushups: 20, 20, 20, 20, 20
2B - Band Pull Aparts - 20, 20, 20, 20, 20
Peace
Last Friday was an arms workout — various bicep/tricep movements with pretty high reps and a high volume overall
Last two days were at a small gym with limited equipment
Sunday:
1A: Weighted neutral grip chins: BW+50 x 6 for 5 sets
1B: Weighted Dip: BW+50 x 10 for 5 sets
1C: DB RDLs: 65s x 10 for 5 sets
2A: Laying down hamstring curl: 3 sets of 10
2B: DB Calf Jumps: 40s x 8 for 3 sets
Yesterday:
1A: Weighted neutral grip chins: BW+55 x 5 for 5 sets
1B: Weighted Dip: BW+55 x 10 for 5 sets
1C: DB Reverse Lunges: 60s x 8 a side for 5 sets
2A: DB Incline Curls: 30s x 10 for 5 sets
2B: DB Calf Jumps: 50s x 8 for 5 sets
September 2
Cardio: Walk to and from gym (~1.5 miles each way)
Military press : 135x5 155x5 175x5 155x5 165x6
Seated Db shoulder press: 45x25 45x25 70x10 70x10 45x25
Band pull aparts : 5 sets of 25
Seated db side raises: 40s x 20 for 3 sets
Standing front plate raises (all the way to vertical): 25 x 12 for 2 sets
Peace
Cardio: walked about 3 miles during the day
Squat: 135x10, 225x8, 245x8, 265x6
1A: DB RDLs: 75s x 10, 75s x 10, 75s x 10, 75sx10, 75s x 10
1B: Calf Raises: 5 sets of 30
DB Walking Lunges: 40s x 10-11 a side for 3 sets
2A: Kneeling iso-lateral leg curls: 3 sets of 15 per leg (squeeze at top of each rep) — used 25 a side for the first set, then bumped up to 35 for the last couple
2B: Jump Calf Raises on hack squat machine: 3 sets of 12
Strict Pull Ups w/ pause at bottom: BWx18
Machine Bike (fartlek style circuits): 20 minutes