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12-14-2018, 12:42 PM
#701
14 Dec 2018
Q4 Cardio #31: Incline TM x 30minutes. Speed these days in 2.5mph at half max incline. Averaging 130 bpm
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12-16-2018, 08:04 PM
#702
16 Dec 2018
Q4 Cardio #32: 30 min incline TM
Hanging Straight Leg Raises: 3 x 10
DB Row: 25 x 15, 35s x 15, 55s x 8 x 8...good weight
DB Shrugs w/ 3 second hold: 40s x 12, 45x 12, 50s x 12 (50s for all three sets next time)
Decline Situps: 3 x 15
Machine Assisted Chins: w/ 90lbs 12s x 6r w/ various grips
Cable Rows: 3 x 10
EZ Bar Curls: 25s x 15r x 2s, 45s x 8r x 4s, 35s x 8r x 2s...exhausted and quit
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12-17-2018, 10:53 PM
#703
17 Dec 2018
Q4 Cardio #33: Bike Intervals x 15s x 15r
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12-18-2018, 07:03 PM
#704
18 Dec 2018
Q4 Cardio #34: Stairmill x 30 min...damn I forgot how hard these things are
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12-20-2018, 05:55 PM
#705
20 Dec 2018
Q4 Cardio #35: Bike intervals x 15 x 15s
Two training observations: I was VERY sore yesterday in my upper back and all over. I think it was the 3 second holds on the shrugs, but I am also not writing off the impact of the stairmill. Second, I was VERY hungry yesterday. I'm eating 300P / 90c / 60F (only counting primary nutrients in single ingredient foods) and I have no been hungry on any day in the past eight weeks.
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12-22-2018, 09:09 PM
#706
21 Dec 2018
Q4 Cardio #36: Incline TM x 30 minutes
22 Dec 2018
Q4 Cardio #37: Incline TM x 30 minutes
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12-24-2018, 04:47 PM
#707
23 Dec 2018
Rear DB Raise: 5's x 8r x 4s, 10's x 8r x 4s (use 10s for all sets next time)
DB Side Raise: 20's x 8 x 8
DB 6 Way Raises: 5's x 8r x 4s
DB Rope Pushdown: 10 x 10
EZ Barl Curls: 30lb x 15r x 2s, 50lb x 8 x 8...pretty good weight
24 Dec 2018
Q4 Cardio #38: Incline Tm x 30 (was supposed to be intervals but gym was closed)
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12-29-2018, 10:23 PM
#708
26 Dec 2018
DB Incline Press: 30s x 15r x 2s, 40s x 12, 45s x 10, 50sx 8, 55s x 6
BB Incline Press: 105 x 8 x 6
Pushups: 3 x amrap
DB Side Raise: 20s x 8 x 8
Tricep Pushdown: 8 x 8
Q4 Cardio #39: Bike Intervals x 15
29 Dec 2018
Q4 Cardio #40: Incline Tm x 30min
DB Rows: 50s x 8 x 8
Lat pull down: 105x lb x 6 set x AMRAP
Cable Rows: 3 x 10
DB Shrugs: 50s x 12r x 3s x 3 second hold
DB Curls: 20s x 8 x 8
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12-31-2018, 04:55 PM
#709
31 Dec 2018
Q4 Cardio #41: Bike Intervals x 15 x 15s
DB Rear Delt Raise: 5s x 8, 10s x 8, 15s x 8, 20s x 8, 15s x 8, 10s x 8, 10s x 8, 10s x 8
DB Side Raise: 10s x 8, 15s x 8, 20s x 8, 20s x 8 (20s are definitely the weight I should be doing 8s with)
Called it quits to go celebrate the new year
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01-10-2019, 10:44 PM
#710
7 Jan 2019
Incline TM: 30 min
8 Jan 2019:
Incline TM: 30 min
9 Jan 2019
Bike Intervals: 15 x 15x
10 Jan 2019:
Incline TM: 30 min
DB Incline Press: 35s x 15 x 3s, 40s x 12, 45 x 10, 50x 8, 55s x 6 (good weight, stay here)
BB Incline Press (Partials): 115lb x 6 x 6
Pushups: 3 x AMRAP
DB Side Raise: 8 x 8 (20s and 15s)
Tricep Pushdown: 10 x 10
The secret to a good workout is diet and 300mg of caffeine. That's it.
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