Leg day, high bar squats, trap bar deadlifts, seated leg curls and calve raises.
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New Year Workout Accountability 2017
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Have been out of state and out of the country the last 2 weeks getting married and on the honeymoon and only managed to work out twice and play Bball another day.
Back at it today and ramping things up as me and the wife are having a competition from now until Christmas Day.
Today was back and bi's because I missed Biceps lol
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Originally posted by 150class View PostHave been out of state and out of the country the last 2 weeks getting married and on the honeymoon and only managed to work out twice and play Bball another day.
Back at it today and ramping things up as me and the wife are having a competition from now until Christmas Day.
Today was back and bi's because I missed Biceps lol
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down from 207 to 199 in the last 3 weeks. Most of that is initial water weight. Need to get back down to my fighting weight of 185 and go from there. Should be there by the end of November if everything goes to plan. Today will be core work, as well as chest, shoulders and tris.
I will say its good to get back in the gym on a regular schedule after so much time off. Its amazing how much strength and cardiovascular endurance you can loose just taking 9 months off. But I wouldn't trade it...I am glad I spent that time with my newborn daughter. Now its just time to get it all back together.
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Back at it again...
it felt pretty good to do some dead lifts and shoulders today despite the tightness in my back and pain in my hip. Still super setting 5X8 today. Dead lift/lateral raise, prone leg curl/barbell upright row/calf raises, incline rear delt fly/incline leg raises/goblet squats.
Chest and biceps tomorrow if my elbow cooperates. Kinda hyper-extended it last week in the gym and feels a little funny.
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Over the past few weeks I've been designing a workout to give people ( like myself now) a better workout with less risk of injury or reinjury. And it all came together on mondays chest and Tuesday back! Holy geezzzz. I'm actually sore,pumped and feel like I accomplished something
I'm no bs in the gym. Get in, kick my @$$, cardio... done. I don't talk, phone, break more than 45sec-1 min. But since injuring my shoulder and rehabilitation I can't lift enough to get the job done without risking injury.
So I compiled some lifts in a reverse order to pre fatigue the muscle with single joint lifts so that any compound lift wouldn't require 1/2 the weight to get the job done. But also added super sets to keep muscle fatigue and pump. And drop set on final.
The workouts so far have lasted 25-30 min plus 25-30 cardio.
Chest:
3 super sets of 15, drop set on 3rd
1.cable crossover ( don't bother my shoulders at all)
2. Dumbbell press ( these before injury would've been 90's... now 40's. BUT chest actually gives out before shoulder pain stops me)
3 giant sets
1. Machine press 3/4 range of motion. Keeping all tension in the chest
2. Incline machine press slow and only working bottom 3/4 of range. Keep chest under tension NOT triceps.
3. Svend press after fail, flex/pose chest as hard as possible 20 sec
Done!
Looking for a new routine or I my shoes? Try it and give me what you would change. I'll post back later. I can still feel it swelling so I know I gave my lats a beating!
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