Thu. 3/ 30/17 3x30 Dips 3x12 Chest Press 3x12 Pectoral Flyes 3x30 Overhead Dumbbell Press 3x30 Shrugs 3x12 Shoulder Press 3x10 Seated Rows 3x30 Calf Raises
Fri. 3 /31/17 3x30 Dips 3x10 Squats 3x12 Leg Curls 3x30 Calf Raises 3x10 Lat Pulldowns 3x10 Lateral Raises
An hour and a half of pure hell, I'm going to curl up in the fetal position and cry Sent from my LG-H810 using Tapatalk
HS ISO Chest Press Pullovers Cable Flies Wood Choppers Seated Dips Barbell Curls Bicycle Crunches I have felt drained all week, and took the last two days off. I went with volume over weight today and I still felt weak. Not a whole lot of fun, but at least it is done.
It was beautiful weather so I rode my bicycle to the gym and back. Unfortunately, it was leg day so the ride home was not nearly as fast or fun... 6x8 Squats 3x20 Leg Press 2x15 & 2x1min under tension Standing Calf Raises 3x15 Leg Curls 1x60 Captain Chair Leg Lifts 2x25 Bicycle Crunches 15.5 miles on the bike (about 90 minutes total)
Friday Manually moved and stacked 8 pallets of 100lb bags by hand. Gym was deemed optional. Saturday Treadmill 35 min moderate pace Today Heavy bag 4x3 min Speed bag head work 4x2 60 sec fast treadmill between rounds. 5 min rope footwork Grappled with my 21yo (no strike jujitsu) stepson. I am 42. I outweigh him by 42lbs. He's 5-9 and 145, mostly trains straight boxing at a gym locally. So, he's in shape and he's getting better all the time. I am no belt holder, but I know some stuff. He learned side control leading into the Kimura/triangle/arm bar style setups today, and it's cool to see him become an adult athletically. We're actually practicing ground and hand to hand for ccw reasons. He wants a permit, which is doable easily in CO, and he's a good kid who works late downtown. I've told him that if a man isn't able to protect his weapon and create some distraction and separation in a confrontation, he shouldn't carry. His response was, what mma stuff do I need to know? I said that Im 6-5 and ~195, if you can learn to defeat or stalemate an opponent of my size on the ground, you probably won't actually need a weapon. But you'll be ready either way. He learning that size helps, but it's not everything in a confrontation. He's struggled with physical confidence, but we're getting there. I love him. We had fun. I won't be sharing much more of this, but it was a cool time with him.
BACK & BICEPS Weighted Pull Ups: 25/8 and 26/6 1 Arm T Bar Row (bar not included): 80/10 and 80/10 Alt DB Bicep Curls: 50/14 and 50/12 Very brief but very intense workout today. 6 killer sets !!! I always subscribed to the idea that the more intense you train, the less you have to do. I'll take intensity over volume everyday! This workout contains both my favorite exercise (pull ups) and my least favorite exercise (bicep curls). Now it's time to drink my post workout chocolate milk !!!
I do circuit bodyweight training using the spartan system basically you do a certain workout like pushups as many as you can for a said amount of time i do 5mn then you switch to another exercise like burpies same thing each exercise works a different body part and group of muscles i have lost over 100ibs with this system.
Awesome stuff. Keep up the great work. Clearly there are different styles of training for specific results. I wouldn't mind gaining 100 pounds haha !!! That's why I lift the way I do !!!
Lol you will get there bro just keep up the good work take plenty of whey protein and eat plenty of lean meat lol.
Mon. 4 /3/17 3x30 Dips 3x10 Preacher Curls 3x10 Seated Cable Curls 3x10 Concentration Curls 3x20 Seated Dips 3x20 Reserve Grip Tricep Pulldowns 3x20 Overhead Dumbbell Press 3x30 Seated Calf Raises
Tue. 4/4/17 3x30 Dips 3x10 Pectoral Flyes 3x12 Decline Chest Press 3x12 Shoulder Press 3x10 Lat Pulldowns 3x10 Standing Barbell Rows
Wed. 4/5/17 3x30 Dips 3x10 Leg Press 3x30 Calf Raises 3x12 Preacher Curls 3x10 Concentration Curls 3x12 Seated Cable Curls
Dead Lifts Long Pull Cable Row HS ISO Low Row Shrugs Lat Pull Down Tricep Pushdown 1x100 Barbell Curls Captain Chair Leg Lifts I have been feeling drained and beat up the last few days. It took considerable effort to drag myself to the gym. Not the best workout, but the best I could manage tonight.
Due to the cold I had I slacked off my push ups. Got back into it last night after taking three days off. 84 broke up into five sets. I was sucking wind. Saturday is next at 90. Probably gonna do 30 tonite and 30 tomorrow to try and get back in the groove.
HS ISO Chest Press Overhead Plate Lift Flies Seated French Press Cable Face Pulls Bicycle Crunches BB Curls
