New Year Workout Accountability 2019....

[Muskles]

Pistol squats.
Prisoner jump squats.
Alternating lunges.
Wall squat holds.
Physioball glute/ham raise.
Physioball hamstring curls.
High hip bucks.
Physioball high bridge holds.

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[150class]

Welp I slept in.
First volunteered rest day I have had in awhile.

Shoulders manana

[SabreKiller]

Made it today. Weight on the light side and increased the reps. Chest and back supersets.

Legs and shoulders tomorrow

[Muskles]

Dive-bomber push-ups.
Mule kicks.
DB figure 8s.
ISO lateral holds.
Flyaway DB rows.
Tubing RC jump outs.
Tubing external rotation.
Tubing RC step outs.

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[SabreKiller]

Legs and shoulder today. I'm gonna regret missing last week for sure. Moderate weight and supersets. I'll start back up with the strip sets next week...as son as the soreness is gone.

Military press/leg curl
Lateral raise/leg extension
Ball slams/hack squat
Upright row/calf raise
Rear delt cable pull/ab roller/ball crunch/cable rotation

I'll try and squeeze in a total body workout tomorrow to play catch up.

[chongo]

Shoulder is feeling better. It's taking longer than I'd like it to but, it is what it is. I've kept up the sand bag and running workouts and have actually enjoyed the workout. Giving strong consideration to sticking with this plan instead of going back to weights when my shoulder is better.

Also, broke the 230 barrier this morning, weighed in at 229. Only 39 more to go.

[150class]

Missed today again...

Was the first night of good sleep I can remember

[icetrauma]

Missed the last 2 nights. Tuesday only 3 hrs sleep, short turn around at work and last night my oldest daughter turned 22 tonight, clean and jerk work.

[150class]

Slept in more than I wanted but still managed to get in the gym.
Didn't have enough time for a full work out so did the dreaded cardio and core.

3.5 mile jog followed by a core routine resulting in 40 mins and 550 cals down the drain.

Might go for another jog this evening depending on how the legs feel.

[SabreKiller]

Slept pretty well last night, just not long enough. The last two weeks of hunting/church activities/work have made me get home late and to bed later. This next month is gonna be a killer too. Hopefully I won't get home so late for awhile. Made the mistake of stepping on the scale today as well. Gained 5 pounds over the last week. I gotta get back to eating right as well.

All arms today. Supersets X4 10-12 reps

BB curl/body weight dips
Preacher curl/skull crusher
Hammer curl bar/pushdown pronated/supinated
Overhead cable curl/overhead rope extension
Ab roller, ball crunch,cable rotations

[Muskles]

Last one standing challenge.
Chin-ups.
Split squat jumps.
Elbow up planks.
Lateral frog jumps.
Pendulum push-ups.

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[150class]

Slept in more than I wanted but still managed to get in the gym.
Didn't have enough time for a full work out so did the dreaded cardio and core.

3.5 mile jog followed by a core routine resulting in 40 mins and 550 cals down the drain.

Might go for another jog this evening depending on how the legs feel.

Just knocked out another 3 miles

Back to normal programming mañana with shoulders

[icetrauma]

Snatch work tonight. Didn’t get as much volume in as I wanted to. Back at it in the am.

[chongo]

Celebrating some small victories tonight.

1. Consistency
2. Did the same workout and route and was better today than I was on Wednesday.

Keep at it gents!




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[150class]

Celebrating some small victories tonight.

1. Consistency
2. Did the same workout and route and was better today than I was on Wednesday.

Keep at it gents!




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Keep kicking arse sir!!


Walking in for shoulders. Not sure how much cardio I’ll be doing with the 6 miles of running yesterday. Might get crazy and do legs after..... Be merciful if I do God lol