New Year Workout Accountability 2018

[icetrauma]

Last night was a get in the gym and just get a the blood flowing, a little sweat and fun day. Yep, arms, abs and rotator cuff work. No order, no reason and no rhyme. lol

Single arm reverse grip/hammer curls/external rotation
Single arm push down/hammer curls/external rotation
Bent over cable extension/1/2 hammer curls 1/2 regular curls/external rotation
Straight bar push downs/db curls
Dips/preacher curl and dead bug for abs
Russian twist

Most of the work was light weight and sets of 12-15. My brachialis is a weak point for me, hence the extra work on it. Today is an off day. Tomorrow is my weekly weigh in day.

[Rich...]

Welcome, solid workout, keep it up![/QUOTE]

Thanks! This morning was back and biceps. Lat pull downs, cable rows, and close grip pull downs for back. Ez bar curl and hammer curls for arms. All with 40-60 seconds of hit between sets.

[150class]

Off day smoff day...

Legs feel good so legs and forearms today it is and currently walking into the gym

[150class]

Almost threw up... Or passed out.... Not sure but went to the bathroom for a bit before leaving the gym just to be careful lol

Heavy lifts were declining pyramid starting at 10-8-6-4-2 followed by a high rep 6th Set (usually 12 or 15) with the starting weight.

Deadlifts from 145 to 345
Smith squats from 145 to 295 SS /// Barbell forearm turns
Legpress from 360 to 720 SS /// calf Press

Good mornings (3x15) SS /// 45 lb plate wall sits (30 secs x 4)
Leg extensions (4x12) SS /// Leg curls (4x12)
50lb lunges (2x20) SS /// Body squats (2x15)

Did Barbell forearm curls 4x25 palms facing backwards and then forwards (4x25)
45 pound plate holds with finger tips 20 seconds x 3 times

Dead lifts

[icetrauma]

Almost threw up... Or passed out.... Not sure but went to the bathroom for a bit before leaving the gym just to be careful lol

Heavy lifts were declining pyramid starting at 10-8-6-4-2 followed by a high rep 6th Set (usually 12 or 15) with the starting weight.

Deadlifts from 145 to 345
Smith squats from 145 to 295 SS /// Barbell forearm turns
Legpress from 360 to 720 SS /// calf Press

Good mornings (3x15) SS /// 45 lb plate wall sits (30 secs x 4)
Leg extensions (4x12) SS /// Leg curls (4x12)
50lb lunges (2x20) SS /// Body squats (2x15)

Did Barbell forearm curls 4x25 palms facing backwards and then forwards (4x25)
45 pound plate holds with finger tips 20 seconds x 3 times

Dead lifts

Solid work!.

https://www.youtube.com/watch?v=P4l4TVsADdo

[Chew]

30 on elliptical. Switched up modes to Fat Boy and it was a killer. Need a mop cleanup.

Now about to do legs. Got the whole place to myself.

[150class]

Solid work!.


https://www.youtube.com/watch?v=P4l4TVsADdo

HA! Love it

[Chew]

Smith machine squats 8x3
Trap bar deadliest 10x3
Calf raises 10x3
Leg sled machine thingy 10x3
Hanging leg raises for abs 10x3
30 minutes of elliptical on variety mode (arse kicker)

[150class]

Smith machine squats 8x3
Trap bar deadliest 10x3
Calf raises 10x3
Leg sled machine thingy 10x3
Hanging leg raises for abs 10x3
30 minutes of elliptical on variety mode (arse kicker)

Good deal!

[Chew]

Deadlifts...Not deadliest [emoji849]

[150class]

Chest and tri's this morning

Barbell bench Full Blown Pyramid from 135 up to 235 (9 sets total 20-15-10-5-2-5-10-15-20) SS /// tri cable ext (downwards) & overhead cable ext both were 4x12 with increasing weight

Barebell Incline Press SS /// forward cable ext both 4x12
Smith Decline Bench 4x10 increasing weight SS /// side cable tri extension 4x12
Close grip incline DB press 4x12 SS /// trikickbacks 4x8
Chest DB flys Full Pyramid 30-50lbs 12-10-8-6-4-2 and back up SS /// dips
Assited dips 4x10
Mch incline press SS /// Mch Decline press both 4x12

1 mile in 8 mins

Finished with Mch dips SS /// Mch fly's both 3x15

[icetrauma]

Chest and pack day.

Started off with snatch grip pulls 5x5/Hammer strength incline 5-10
Snatch grip pulls 3x5/Hammer Strength decline 3x10
Snatch grip pulls 2x5/Hammer Strength Super High Incline 3x12
Seated low pulls 5x10/DB flyes 3-10
Machine neutral grip rows 4x10
Rope pull-overs 3x10

Leg raises for abs

Nausea hit here.....trap bar farmer carries for speed 4x35-40 yards with 30-45 sec rest between runs.

Low rest time, avg was around 60 sec, in between sets. Good solid sweat worked up with intermittent nausea towards the end.

[SabreKiller]

Finally!

I made it back to the gym today after working security at the youth livestock show for 7 straight days. 13 hour days did a number on my feet, ankles and knees. I went a little lighter today with higher reps hoping to keep the DOMS away.

5X10 supersets

Hack squat/bent over barbell row
Leg extension/low row supinated grip
Ring pullups/goblet squat/weighted crunches

Probably gonna kick back into the 10X10 program next week.

[icetrauma]

Chest and tri's this morning

Barbell bench Full Blown Pyramid from 135 up to 235 (9 sets total 20-15-10-5-2-5-10-15-20) SS /// tri cable ext (downwards) & overhead cable ext both were 4x12 with increasing weight

Barebell Incline Press SS /// forward cable ext both 4x12
Smith Decline Bench 4x10 increasing weight SS /// side cable tri extension 4x12
Close grip incline DB press 4x12 SS /// trikickbacks 4x8
Chest DB flys Full Pyramid 30-50lbs 12-10-8-6-4-2 and back up SS /// dips
Assited dips 4x10
Mch incline press SS /// Mch Decline press both 4x12

1 mile in 8 mins

Finished with Mch dips SS /// Mch fly's both 3x15

Nice volume

I made it back to the gym today after working security at the youth livestock show for 7 straight days. 13 hour days did a number on my feet, ankles and knees. I went a little lighter today with higher reps hoping to keep the DOMS away.

5X10 supersets

Hack squat/bent over barbell row
Leg extension/low row supinated grip
Ring pullups/goblet squat/weighted crunches

Probably gonna kick back into the 10X10 program next week.

Welcome back to the grind.

[Rich...]

Legs and shoulders this morning. Squats, dead’s, and finished with Smith mache for legs. Standing military press, alternating dumbbell press and shrug/rows on the smith machine. Everything 9-11 reps today.