Originally posted by jdiritto
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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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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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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!
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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
1x10x120/1x10x110Do or do not. There is no try!
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Originally posted by jdirittois there a reason you use leg press over squats? and do you always use the press over squats?!Do or do not. There is no try!
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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.
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Originally posted by jdirittoif 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.Do or do not. There is no try!
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Originally posted by pu12en12gNice journal
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!
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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!
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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!
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