New Year Workout Accountability 2018

[icetrauma]

Good luck to you! I have never been to one but I’d like to do one. I just have no idea about how to go about it.

Train your ***** off with a good solid program. And look around for local/close to you meets. Send in an entry form and dues...badda bing!

[150class]

Heading in for Chest and Tris

[Chew]

Heading in for Chest and Tris

Same here. Except eggs and coffee instead of chest and tris.

[150class]

Same here. Except eggs and coffee instead of chest and tris.

What’s on the agenda today for you sir??



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[Chew]

I can barely lift my arms above my head. Not sure which exercise did it but i may need to have someone Brush my teeth for me.

Having some medicine right now.

[rtp]

I can barely lift my arms above my head. Not sure which exercise did it but i may need to have someone Brush my teeth for me.

Having some medicine right now.

My bad.

[SabreKiller]

A good day....

I slept through the night for a change. Hamstrings and triceps today. Supersets. I didn't have a lot of time today so I increased the weight to about 90% of max and decreased my rest time as well.

Deadlift/body weight Dips
Prone leg curl/skull crushers/incline leg raises
Cable pushdown/hip thrusters
Overhead cable extension

Tomorrow will be legs and back

[150class]

Chest and Tri's

Consisted of mucho Drop Sets and Half pyramids where I pushed for extra sets so instead of a 12-10-8-6-4 it was more like 12-10-10-10-6.

BB Bench SS Cable downward tri ext (rope)
DB Bench SS Cable overhead tri ext (rope)
Incline Flys SS Cable outward ext (hold rope over head also)
Smith Decline press SS Dips
Close Grip Incline DB Press SS Heavy arse downard tri ext (bar)
High Cable flys SS with Standing cable kickbacks
Mid Cable flys SS DB overhead ext
Low Cable flys SS DB tri kickbacks

Dip Mch till I cried

Quick ab circuit all 4x12 or 4x15

Heavy Weight Mch crunches
Decline Weighted Russian twist
Leg Raises on parallel bars
Weighted AB Coaster

5 min hard jog resulting in .72 miles

Im toast


Fun day tomorrow with Bi's and back

Going to jump on Body Builder and try to mix in a couple new exercises for each muscle group.

[Rich...]

Train your ***** off with a good solid program. And look around for local/close to you meets. Send in an entry form and dues...badda bing!

Where do you look for meets? I have looked before but can’t seem to find anything within a two hour drive.

[Snacks]

I am working through Wendler's 5/3/1 program right now. I don't really care too much about mass right now, but I am trying to gain strength/endurance.

Monday (2/5): Leg Day
Back Squat:
155x10
195x5
235x5
275x3
315x3
350x4
225x10 (4 Sets)
10 Mins in the spa
Swim 8 Laps

[Snacks]

Tuesday (2/6): Chest Day
Flat Bench:
100x15
135x10
155x5
------
180x3
205x3
230x5
------
145x10
155x10
165x10
175x10
185x10
------
Incline Bench:
135x10
145x10
155x10

Decline Bench:
145x10
155x10
165x9

Cable Fly's:
#30x15
#30x14
#30x11 (Toasted at this point)

Swim 10 laps

[icetrauma]

Where do you look for meets? I have looked before but can’t seem to find anything within a two hour drive.

I've never looked myself but people I know at the gym, usually end up driving long distances for meets. I live in Pasadena and people frequently go to Austin. Not a lot of meets around.

http://www.usapowerlifting.com/calendar/

[rtp]

1 mile warm up and then Chest/Bicep SS then calves(all warm up set and then 3x10), rowing and stretching.

Flat bench/bicep curls with EZ bar
Incline bench/preacher curls
Pec flys on bench/hammer curls
Bench press with dumbbells/pushups to failure
Pec flys cable machine
Decline bench
Calf raises 3x30
Seated calf raises

[Muskles]

10 roll ups.
15 ISO reverse crunches.
15 bench tuck crunches.
15 low plank knee to opposite elbow each side.
Made it a circuit and went through it 3 times.

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[Chew]

Day 2 of this plan was a good one.
10 minute treadmill warm-up.

Then all these:





Finished up with 30 minutes of elliptical on crosstraining mode.

2 hours total.