Runtastic Push Up Pro. Five sets: 50-28-24-20-18. Three minute rest between sets. Butt kicker. I'm gettin' too old for this s..crap!
Since I have been slacking on the cardio over the last few months, I decided to do a personal 30 day cardio challenge to help kick start things and lean out a bit. The gym is closed today. For day 5, I went for a nice walk. 50 minutes covering about 2.5 miles.
3x10 Military Press 3x10 Dead Lifts 3x10 Long Pull Cable Rows 3x10 Lat Pull downs 1x50 Captain Chair Leg Lifts Cardio Day 6... 5 minutes on the erg machine, 3 x 1 minute sets of modified Burpees w/ 1olb db, and 3x:45 Rope Pulls Tried to go for a quick high intensity workout today and it kicked my ass.
Mon. 1/2/17 3x30 Dips 3x12 High Rows 3x12 Lat Pulldowns 3x12 Seated Rows 3x12 Rear Delt Flyes 3x30 Rope Pulldowns 3x20 Seated Shrugs 3x15 Barbell Pulls 3x30 Seated Calf Raises
Tue. 1/3/16 3x30 Dips 3x20 Chest Press 3x15 Pectoral Flyes 3x30 Tricep Pushdowns 3x25 Overhead Dumbbell Press 3x20 Tricep Free Motion Cable Press 3x20 Shoulder Press 3x15 Barbell Shoulder Chin Pulls 3x30 Seated Calf Raises
Yesterday 1/2 was my birthday. And as a present, Runtastic Push-up Pro laid 142 push-ups on me. 50-26-26-22-18. Three minute rest between sets. They have some English chick doing the counting. God, I hate that Limey.
Well done. That made me think of this news article I saw the other day... http://wavy.com/2016/12/29/cop-gives-weed-smoking-teen-a-choice-200-pushups-or-jail/
Works for me. But the moron that filmed it needs to go back to say maybe the 3rd grade to learn how to write a sentence.
Wed. 1/4/17 3x30 Dips 3x12 Preacher Curls 3x12 Concentration Curls 3x12 High Row Curls 3x30 Tricep Pushdowns 3x12 Tricep Kickbacks 3x12 Standing Barbell Rows 3x30 Hack Squat Calf Raises
5x8 Squats 4x10 Incline Bench Press 4x10 Pullovers 4x10 Cable Flies 4x15 Cable Wood Choppers 2x15 Captain Chair Leg Lifts 3x15 Bicycle Crunches 5 Minutes Erg Machine (max resistance)
Thu. 1/5/17 3x30 Dips 3x12 High Row Curls 3x10 Preacher Curls 3x10 Barbell Curls 3x12 Hammer Strength Machine Curls 3x10 Hammer Curls 3x15 Alternate Machine Curls 3x12 Seated Rows 3x10 Lat Pulldowns 3x30 Hack Squat Calf Raises
1x30,2x20 Seated Dips 3x10 Incline DB Curls 2x15 Seated French Press 3x10 Reverse Grip BB Curls 3x20 Seated Calf Raises 4 mins Endless Rope Pull @Robyflexx I wanted to try to start my routine with your 3x30 dips warmup, but being too heavy and weak I went with seated dips instead. I had too much weight on the resistance and had to gut out the first set. Dropped the weight a little and did 2 more sets of seated dips(still not easy). It kicked my ass and I had to really work for every rep tonight. The 4 minutes of endless rope made my shoulders cry. I don't think I am going to try and warm up with 3x30 of any kind of dip in the near future...
That's okay brother. Find one that works for you and that you actually like doing. "Like" makes the warm up easier.
I like doing dips, but 3x30 was a bit much for me and it beat me out of the gate. Im no 67 year old Ric Flair dead lifting 400 lbs... http://heavy.com/sports/2017/01/ric...e-legend-charlotte-flair-video-vince-mcmahon/
We got a little snow and I ended up spending about 45 minutes shoveling it this morning. Not the most strenuous, but it will have to suffice for today as I have plans after work and won't get to the gym tonight.
Fri. 1/6/17 3x30 Dips 3x15 Chest Press 3x15 Incline Dumbbell Press 3x15 Pectoral Flyes 3x15 Cable Crossovers 3x15 Decline Press 3x10 Dumbbell Shoulder Press 3x12 Standing Barbell Row 3x30 Shrugs 3x30 Hack Squat Calf Raises
Sat. 1/7/17 3x30 Dips 3x15 Seated Dips 3x12 Preacher Curls 3x12 Incline Dumbbell Curls 3x12 Barbell Curls 3x12 Hammer Strength Curls 3x12 High Row Curls 3x12 Alternate Dumbbell Curls 3x15 Tricep Free Motion Cable 3x12 Lat Pulldowns
10 minutes stationary bike and 2 minutes erg machine warm up 4x10 Underhand Bent Over Rows 4x5 Dead Lifts 4x10 Long Pull Cable Rows 4x10 Lat Pull Downs 2x25 Captain Chair Leg Lifts 2x25 Bicycle Crunches Tried to push the weights up a little bit today and was able to Dead Lift 285lbs for 4 reps until I lost my grip. Took a minute and finished my last rep. A personal best for me that I hope to beat again in the next week or two.