New Year Workout Accountability 2018

[Chew]

Legs and abs yesterday.

Smith squats 3x10
Hexbar Dead lifts 3x10

DB squats 3x10
DB deadlifts 3x15

Leg ext. 3x12
Leg CURLS 3x12
Leg press sled 3x10

DB reverse lunges 3x10

OBLIQUE CRUNCHES
3x20 each side

Weigted side bends 3x20

Ab roller 1x10 (first time to try, not sure was doing it rigjt)

Weighted AB crunch machine 3x12

Chair leg raises 3x10

12 minute mile on treadmill (not the best idea on legs day)

[150class]

Done....

Legs are toast....
abs are toast...
stair master drove the dagger into the heart lol

In other news I brought the wife along as she usually does the orange theory fitness thing and when we got home she has stopped speaking to me

Calf press (20) /// Laying leg curl (10) /// Leg extension (10) all x3
Leg press 3x20 increasing weight
DB walking Lunges 15x15x12x10 (each leg)
Smith Squats 20x20x15x10x10x20 all increasing weight with the 10’s being heavy and last 20 a DS
Leg curls SS leg extensions 20x20x15x15

Abs:
4x30 sec planks /// Weighted Russian twist 4x30
Crunch 4x25
Scissors /// leg kicks 4x12 each
Mch crunch 5x15

10 mins of stair master 1000 steps total

[rtp]

Today was a slated off day so I went in for an hour of stretching and an easy rowing session.

[Chew]

In other news I brought the wife along as she usually does the orange theory fitness thing and when we got home she has stopped speaking to me

[SabreKiller]

I went to the lease this past weekend so I got a pretty good work out in lifting bags of corn out of the back of the UTV and lifting them up over my head. I found that standing on the sides of the UTV bed is a pretty good core exercise for stabilization. Otherwise I'd fall off the bed!

Gym was crowded to day so I didn't get to finish everything I wanted, but still got a pretty good one in. Legs and back 4X8

Hack squat/seated row wide grip
Leg extension/body weight wide grip pullups
Incline leg press/body weight ring pullups
Weighted walking lunges/ab roller

Chest and biceps tomorrow

[Muskles]

Beat the previous 400 challenge time by 31 seconds. 13:12:95 today.

Sent from my XT1080 using Tapatalk

[Chew]

Great workout last night. Biceps and chest.

All this except DB bench instead of bar, no elliptical.

[150class]

Arms today.

Had a work phone call so had to call it quits before cardio.

Chest and cardio tomorrow however

[rtp]

Chest, biceps and calves. Some time on the rower and hand bike. Just short of 2 hrs today. Ive stalled big time on my chest and biceps. The next week or two, Im going to drop the weight and increase the reps and then see if I can move forward again. If not, Im going to have to give the negatives a try.

[Low Fence]

Back biceps and cardio

[150class]

Chestttttt dayyyyyyyy

[Chew]

Shoulders, little bit of abs (very sore from last time), and cardio.

After regular shoulder stuff played around with a medicine ball.

Good cardio and shoulders/back doing sets of overhead bounces and chest passes/tosses straight up in the air.

Finished with a 12 minute mile on TM

[SabreKiller]

Me too!

Chestttttt dayyyyyyyy

Incline bench followed by incline dumb bell press hitting every angle all the way down to the flat bench and then back up and supersetting each preacher curls. Then plyo pushups superset with hammer curl. The last set being strip downs. Hanging leg raises in there as well.

I spent a significant amount of time in the box stretching my left hip and lower back. This is getting ridiculous. Flexibility in my left hip has deteriorated tremendously and the pain wakes me up in the middle of the night sometimes. I'm afraid I need to make an appointment with the ortho to get it looked at and possibly an MRI. I'm just afraid of the results.

Tomorrow is legs and shoulders

[150class]

DB chest fly 15x15x12x12x12x8 (last set partial+full rep=1 total rep) followed by a DS

BB Bench 15x15x12x10x8x12x15

Cable fly Laders (5 low, 5 mid, 5 high)x3 =1 Set done x4 times SS with 12 push ups

DB Incline 15x15x12x12x8 (partial to full rep on last set) followed by DS

Incline Smith 4 x (10 full, 5 partial, 3 full)

Decline Smith 15x15x12x12x10x DS of 15

Mch Chest Fly 7x12 SS 10 sec chest flex

Increased weight with each set the best I could besides on cable flys (no inc) and chest flys on the Mch (inc every 3 sets)

Abs included
5x20 on ab mch
4x40 Landmines
4x25 45 lb plate lifts each side (obliques)
5x20 decline crunch
4x20 weighted ab coaster
4x30 sec planks

Cardio:

1 mile in 7:30
Stair master for 10 mins totaling 1001 steps

[glen]

I have not checked in for a while. Good to see new faces and people that have changed their lifestyles. I’m about to get strict on nutrition. BF% was 17 on calipers yesterday at a work health expo. Not to bad for almost 50 and 250# but I’d like to be in that 13-16% range.