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  • #16
    Originally posted by jdiritto
    you dont need alot of stuff for a good workout.

    have you ever heard of burpies? =)
    yep
    Do or do not. There is no try!

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    • #17
      Arms and abs went like this

      Smith machine reverse grip supersetted with db curls
      1x15x110/1x15x15
      1x10x150/1x10x25
      1x5x210/1x5x40

      Skullcrushers/ez bar curls
      1x15x45/1x15x15
      1x10x60/1x10x20
      1x8x80/1x8x80

      kickbacks/db preachers
      1x15x15/1x15x20
      1x10x20/1x10x25
      1x5x30/1x5x45

      Abs were leg lifts on roman chair. Had an overall good workout. Tryin to get used to the place will take a week or two. The good thing about less equiptment is more creative or just good old standard exercises.
      Do or do not. There is no try!

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      • #18
        burpies with a DB w/stand up
        burpies with a DB + pushup
        burpies with a DB standing into a military press
        burpies with a DB row
        burpies with a broad jump
        and u can do a frogger with all th e above -- its a burpie where the feet go outside the hands

        rediculous full body thermogenic workouts

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        • #19
          Solid workout this AM. Only did 7 min. cardio due to time restraint.

          Warm up
          10 min treadmill
          bb incline 2x20x95

          Working sets
          bb incline
          1x15x135
          1x10x175
          1x5x105
          1x8x165

          db bench
          1x15x40
          1x10x55
          1x7x70
          1x8x55

          Back
          Warm up
          Lat pulldowns
          2x20x60

          Working sets
          bent legged deads
          1x15x135
          1x10x185
          1x5x225-need to up the weight here

          Lat pulldowns wide grip
          1x15x100
          1x10x130
          1x5x180

          Hammer Strength low pulls weight is per side.
          1x10x90
          1x10x115

          Chest was solid. Had a good deep stetch on both lifts. Endurance was very poor today. Prob. due to poor diet over weakend. Tomorrow is legs.

          Worked out at 24hr fitness again today. Prob. be switching to 24hr because it will be better for the wifey.
          Do or do not. There is no try!

          Comment


          • #20
            Hit legs and abs this am. I know you want to here about it so here it goes.

            Warm up
            10 min cardio
            leg press
            1x20x90
            1x20x180

            Working sets
            Leg press
            1x15x360
            1x10x450
            1x8x630
            1x8x720

            Leg ext. different mfg. machine so weights are up.
            1x15x100
            1x10x120
            1x8x200
            1x5x230

            Hammies
            Seated leg curls/seated calf raises
            warm up 1x20x60/1x20x25
            working sets
            1x15x100/1x15x90
            1x10x150/1x10x135
            1x5x220/1x5x180
            1x8x200/1x8x135

            Lying leg curls/standing calf raises
            1x10x100/1x10x110
            1x10x120/1x10x110
            Do or do not. There is no try!

            Comment


            • #21
              is there a reason you use leg press over squats? and do you always use the press over squats?!

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              • #22
                Originally posted by jdiritto
                is there a reason you use leg press over squats? and do you always use the press over squats?!
                Gave back a rest today since I did bent legged deads yesterday. Next workout is squats. I am going to rotate between press's and squats since my current rotation has me working each body part twice a week.
                Do or do not. There is no try!

                Comment


                • #23
                  No work today so I am taking an extended cardio class on the golf course today. Tomorrow, shoulders, arms and more cardio. JD, 3 days till squats.
                  Do or do not. There is no try!

                  Comment


                  • #24
                    if I may -- drop press and do squats in various styles -- front squats take axial loading off the spine/lower back, and target completly diff muscles (quads over hammies/glutes) -- you can do olympic/overhead squats, split leg lunge squats etc. the leg press is beat IMO, you lose all the core stabilization and a large percentage of leg recruitment through the seated position.

                    Comment


                    • #25
                      Originally posted by jdiritto
                      if I may -- drop press and do squats in various styles -- front squats take axial loading off the spine/lower back, and target completly diff muscles (quads over hammies/glutes) -- you can do olympic/overhead squats, split leg lunge squats etc. the leg press is beat IMO, you lose all the core stabilization and a large percentage of leg recruitment through the seated position.
                      Will do. Thanks for the input.
                      Do or do not. There is no try!

                      Comment


                      • #26
                        Nice journal

                        Comment


                        • #27
                          Originally posted by pu12en12g
                          Nice journal
                          Thanks bro. I appreciate ya stoppin in. Today was shoulders, arms and cardio.

                          Warm up
                          10 min on treadmill
                          Smith machine overhead press 1x20x90
                          db overhead press 1x20x30

                          Working sets
                          db overhead press
                          1x15x45
                          1x10x55
                          1x5x70

                          seated bent over raises
                          1x15x15
                          1x10x20
                          1x6x30

                          Seated raises
                          same as above

                          Shrugs were done on bb. Had to do a dead lift to get the bar off the floor because some jackass was curling in the power rack and another jackass was curling on the squat rack. End jackass rant!!!!!!!!!!!!!!!!!!!

                          bb shrugs
                          1x10x225
                          2x10x315

                          Arms working sets were supersetted tri's/bi's

                          skullcrushers/one arm db curls

                          1x15x55/1x15x20
                          1x10x65/1x10x30
                          1x7x85/1x5x45
                          1x8x75/1x8x35

                          straight bar push downs/ez-bar curls

                          1x15x60/1x10x55
                          1x10x80/1x10x65
                          1x5x100/1x5x80

                          At the end of the last set of arms I could feel my tennis elbow flairing up. Started after 2nd set of crushers/curls and cont. to get worse so, I stopped it a little early.

                          Hit cardio on elliptical runner. 20 min. of HIT. Then hit the steam room for 10 minutes. At least gym fluff and puff has some good things. Tomorrow is an off day and the cycle will start over again Sunday morning. Until then L8R!!!!!!
                          Do or do not. There is no try!

                          Comment


                          • #28
                            Picked up a tub of SuperCharge to give the new formula a go. Could not wait for samples. I like to switch back and forth due to getting tired of the lemonade flavor. Today was chest, back and cardio. Stuck with mostly db's today. Only 2 others in the gym so a spotter was not readily available for bb work.

                            Warm up
                            10 min treadmill
                            db bench 2x20x35

                            Working sets
                            db bench
                            1x15x50
                            1x10x70
                            1x6x90

                            db incline
                            1x15x40
                            1x10x60
                            1x6x80 last rep was partial rep

                            cable crossovers
                            1x10x50
                            1x8x70 then 1x5x55

                            Back
                            warm up
                            pull downs 1x20x65

                            Working sets
                            reverse grip bb rows
                            1x15x135
                            1x10x185
                            1x6x235

                            pull downs
                            1x15x105
                            1x10x135
                            1x5x180

                            hammer strength high pulls
                            2x10x80 weight was each side

                            Cardio
                            Treadmill ran 2 minutes and walked 2 minutes. Total time 22 minutes. After cardio I was soaked and spent.

                            Post workout feelings. I feel pumped and full. A little tight in the lower lats but I am contining to stretch them out. No sauna or steam room today. Maybe tomorrow. Tomorrow is legs and abs.

                            SuperCharge used was 1 scoop. Had good energy and focus. Flavor was fruit punch and it was yummy. Don't worry CL my next pre drink will be WF. Felt really strong today for some reason. Even though the amount lifted does not reflect it.
                            Do or do not. There is no try!

                            Comment


                            • #29
                              Today was legs and abs.

                              Warm up
                              5 min on bike
                              squats 1x20x135

                              Working sets
                              squats
                              1x12x225
                              1x10x315
                              1x3x405

                              leg ext.
                              1x15x135
                              1x10x190
                              1x6x250

                              lying leg curls/standing calf raises
                              warm up
                              1x20x65/1x20x65

                              working sets
                              1x15x100/1x15x90
                              1x10x150/1x10x110
                              1x5x205/1x5x150

                              seated leg curls/seated calf raises
                              1x15x100/1x15x45
                              1x10x130/1x10x90
                              1x5x200/1x6x135

                              single leg lunges in power rack
                              1x5x135 each leg

                              After these the legs were screamin so hit some abs

                              decline crunches

                              1x15xbw
                              2x10x25

                              I was pleasantly surprised at squats this am. Have not done that much in 10+ yrs. Feeling good so far. Chest is a little sore but very tolerable. I may sleep in tomorrow and take the workout off but that will depend on how I feel after work today.
                              Do or do not. There is no try!

                              Comment


                              • #30
                                squatrs ar ewere its at my man! I cry when my students hate/refuse to do them.. and than I force them to do them or they lose 15% of their grade almost immediately haha

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