steam room.....olalaa... does your gym have a sauna, hot tub, and the works too?!?! I could go for some of that...best part of a la fitness/golds type place!!
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Originally posted by jdiritto View Poststeam room.....olalaa... does your gym have a sauna, hot tub, and the works too?!?! I could go for some of that...best part of a la fitness/golds type place!!Do or do not. There is no try!
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Today was back and cardio.
Warm up
lat pull downs 2x15x75
working sets
lat pull downs
1x12x150
2x10x180
bb bent over rows
1x15x135
3x10x185
hammer strength high pulls weight each side
1x10x70
2x10x90
bent leg deads
1x10x185
2x6x225 grip gave out before the back did.
Cardio was a 30 minute uphill jaunt on the treadmill. Incline 15 speed 3.0-4.0
Tomorrow will be cardio and abs.Do or do not. There is no try!
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Originally posted by icetrauma View PostYep. It's a 24hr Fitness aka club fluff and puff. Steam room, my fav, sauna, whirlpool/hot tub and lap pool. The thought of a public hot tub really repulses me. On another note my legs are still screaming.
yeah...public hot tubs are kind of gross.. but if you sit in one after an intense workout its like heaven..... it cant be much worse than a public pool right?!
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Originally posted by jdiritto View Postyeah...public hot tubs are kind of gross.. but if you sit in one after an intense workout its like heaven..... it cant be much worse than a public pool right?!
Any who, I hit shoulders and abs this am.
Warm up
seated db press 2x15x30
working sets
db over head press
3x10x60
1x8x60
lat db raises
1x10x25
1x10x30
1x10x35
cable reverse flyes
1x10x30
2x10x40
shrugs
1x10x225
2x10x315
1x10x365
abs were a circuit of twists, decline crunches and crunches x 3 sets.Do or do not. There is no try!
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Hit legs today. 2nd workout after 4 wk layoff for strained l thigh. It started acting up again but by the time I hit squats it started to go away.
Warm up
leg ext 2x15x70
seated leg curls 2x15x70
leg press 1x15x225
Working sets
Leg press/seated leg curls
1x12x405/1x10x130
1x10x495/1x10x160
1x10x585/1x10x160
bb squats
1x10x225
2x8x275
stiff leg deads/seated calf raises
1x12x135/2x15x45
1x10x185/1x10x90
1x10x185/1x10x90
standing calf raises
2x10x105
Finished off with a 10 min. stretching session. Legs feel nice and pumped. Tomorrow will be arms and some light cardio to loosen the wheels up.Do or do not. There is no try!
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Hit arms today and had an awesome workout.
Warm up
treadmill x 5 min
v-bar push downs 2x15x40
close grip bench 2x15x95
working sets
close grip bench
1x12x135
1x10x175
1x10x185
1x8x205
decline skull crushers
3x8x75
straight bar push downs fst-7 style with 30 sec. rest in between sets.
3x10x60
3x10x50
1x10x40
All I've got to say is I have never felt such a pump. Tri's were freaky swoke and so full it was crazy. The burn was deep and felt oh so good.
bi's
warm up
straight bar curl 2x10x45
working sets
db curls
1x10x25
2x10x35
machine preacher curls
1x12x65
1x10x80
1x10x105
high straight bar cable curls done from lying on ground
3x10x100
2x10x90
2x10x80
Same results as tri's. Damn they look good.
This workout was great. I am going to apply it to all body parts except legs. Will give the legs another 2-4 workouts to get back into the groove before they really get punished.Do or do not. There is no try!
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Hit 30 minutes of interval training on the treadmill followed by some ab work.
3x15xbw swiss ball crunches
3 sets of 1x5 leg raises,1x5 reverse crunch then 1x5 leg raises with reverse crunch followed in succession x 3 sets.Do or do not. There is no try!
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Had an awesome chest workout 2 days ago. Chest was pumped and really full. The wife even commented on how it looked bigger. Yesterday was back and cardio. Back is really sore. Especially deep down. Cardio was HIIT x 30 min on the tread. Todays cardio was 45 min on treadmill followed by 10 min steam room session.Do or do not. There is no try!
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Today was shoulders and abs. I wanted to do cardio but ran out of time. I am going to have to adjust the FST-7 regiment to my time restraints.
Warm up
db overhead press
1x15x30
1x15x35
working sets
db overhead press
2x10x60
1x9x60
1x10x60
db front raises
1x10x22.5
3x10x30
db lat raises
1x10x20
3x10x27.5
fst-7 cable lat raises
3x10x20,4x10x10
The burn and pump was incredible. Shoulders still feel full and engorged.
rear delts
bent over db raise
1x10x20
3x10x25
fst-7
cable reverse flyes
2x10x20,2x10x30,3x10x20
Abs
oblique crunches
3x20xbw
This fst-7 is incredible. I recommend it to anyone who has a stubborn body part or is looking for something different.Do or do not. There is no try!
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Hit arms and cardio this am. Here is how it went.
Warm up
straight bar push downs 1x15x40
reverse grip straight bar push downs 1x15x40
bb curls 1x15x40
working sets
close grip bp
1x10x175,195,225
skull crushers
1x10x75
1x9x75
1x10x75-cheated on the last 2 reps to push em out.
FST-7 ez bar reverse grip push downs
4x10x60
3x10x50
Pump was huge and the burn was nice and deep.
warm up
bb straight bar curls 1x15x40
db curls
1x10x30
2x10x35
machine preacher curls
1x10x80
2x10x110
FST-7 ez bar cable curls
3x10x100
3x10x90
2x10x80
Bi's felt nice and engorged after the final 7 sets. Nice peak.
Cardio was 20 minute HIIT on the stairmaster.Do or do not. There is no try!
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legs and calves
Warm up
10 min on treadmill
leg ext. 2x15x70
seated leg curls 2x15x70
leg press 2x15x135
Working sets
leg press
1x10x585
2x10x675
1x10x765
bb squats
1x10x225
2x10x275 after the 2nd set of 275 I got really nausea's and wanted to puke so I went to leg ext.
1x10x130
1x10x160
1x10x165 nausea went away after the 2nd set here.
Stiff leg deads
1x10x135
2x10x185 became dizzy and lightheaded after the 2nd and 3rd set. Puked after the 3rd set.
seated leg curls
1x10x165
2x10x195 followed by standing calf raises 2x15x60
Standing calf raises
3x10x125
I usually add a 2nd calf exercise in but they were really pumped and rom on the last set suffered on the last 3 reps.Do or do not. There is no try!
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Today was chest and cardio.
Warm up
bb incline 2x15x105
working sets
bb incline
1x10x185
1x8x205
1x11x205
1x10x205
db incline flyes
1x10x135
2x10x40
1x10x45
hammer strength bench weight each side
1x10x70
1x9x70
1x6x70 then 1x4x65
1x8x65
fst 7-I used a different machine for these so weights are off a bit.
cable crossovers
3x10x50
4x10x45
Cardio was 30 minutes on the stairmaster levels 4-6. Worked up a good sweat here.Do or do not. There is no try!
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