Originally posted by Muskles
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New Year Workout Accountability 2018
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10 minute treadmill warm-up.
Focus on fat today.
High knee running in place. 20s 15s 15s 15s
Half burpees. 20s 15s 15s 15s
10 Pushups between each set
One armed rows with curl bar. 3x120
SS BENCH press. 3x10
KB SWINGS 2 HANDED 3x15
KB swing/snatch/shoulder press 3x12
KB rows 3x10
HYPER extensions 2x15
HYPER EXTENSIONS with KB 1x10
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Today was supposed to be 22 minutes jog/sprint. 5 minutes of warm up and cool down jog and 12 minute sprint intervals. It's raining here and I'm not a runner, so I chose one of the alternate workouts.
21 minutes shredded- 3 exercises, 7 circuits:
One leg burpees. 10 reps (70 total).
Box jumps. 10 reps (70 total).
Crossjack push-ups. 20 reps (140 total).
You have 1 minute to do the reps per exercise, rest remainder of the minute before going to next. I made it through the first 2 rounds pretty good pacing myself and has a little time to rest. Got rid of the stopwatch during the third round. By the end of the fifth round, I had no more gas in the tank and it took more than 21 minutes. I may need to take up running!
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Originally posted by Chew View PostGonna start a new plan tonight (Thanks RTP). Got everything plugged into the handy anytime fitness app. Just need to log the weight I use for most of the exercises. Wil try to concentrate on form tonight since most of these are new to me.
It took awhile for me to realize I was just going through the motions for the longest time and not engaging the correct muscle groups.
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Died during Legs
Drop set at the end of the first 3 exercises
Squat 12-10-8-6-4-12 (135-295)
Deadlift 10-8-6-4-2-15 (135-345) Went to academy and bought lifting straps to help here
LegPress 10-10-10-6-6-4-2-15 (360-900)
Hyper extensions w/ 45 pound plate (4x8) SS W/ 4x12 Lunges each side
Leg Extension 4x12 plus 2 40 pound 15 second holds fully extended
3x15 leg curls
The extra weight and volumes on the first 3 exercises killed me
Chest and Tris in the morning
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Originally posted by 150class View PostGood deal sir!!
It took awhile for me to realize I was just going through the motions for the longest time and not engaging the correct muscle groups.
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Originally posted by Chew View PostThanks. Hit all the exercises in today's plan except for the cable flys. Never could get in on that machine tonight. Added 30 minutes on the elliptical for some more cardio.
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Originally posted by Muskles View PostGlad to see you're sticking with it and progressing. You'll start looking forward to it soon, if you haven't already. I usually take off during hunting season, mostly because of the shorter days, but always look forward to getting back to it after the first of the year. Congrats on the life change and dedication.
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Originally posted by silentstalker92 View Postpowerlifting meet 3 months away. been out from the gym for a month due to ruptured ear drum and the flu. im couldn't be happier to be back today
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Originally posted by 150class View PostDied during Legs
Drop set at the end of the first 3 exercises
Squat 12-10-8-6-4-12 (135-295)
Deadlift 10-8-6-4-2-15 (135-345) Went to academy and bought lifting straps to help here
LegPress 10-10-10-6-6-4-2-15 (360-900)
Hyper extensions w/ 45 pound plate (4x8) SS W/ 4x12 Lunges each side
Leg Extension 4x12 plus 2 40 pound 15 second holds fully extended
3x15 leg curls
The extra weight and volumes on the first 3 exercises killed me
Chest and Tris in the morning
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