random workout at home:
Rear delt raise ss with declien skullcrusher
15’sx20/35x20
“”/40x20
“”/50x20|x2
Fat Bar Inverted Row ss with side lateral
BWx10/15’sx20|x3
One arm neutral grip military press ss with fat bar rows
25x10/70x20
35x10/70x20|x2
Fat Bar Curls
40x15
60x15
80x15
50x30
Lying db ext ss with seated db curl
25’sx20/15|x3
Off day shizzzz
10 min on da bike
standing calf raises ss with cable pullapart
110x10/5x20|x2
140x10/5x20|x3
Seated calf raise ss with cable rope curl(one arm)
110x10/10x25
200x10/10x25
250x10/10x25
ss with ext.
110xalot/10x50|x2
hypers ss with planks
BWx20/45sec|x3
AB COASTER!!!
3 sets
5 laps backwards sprints
3 laps stride outs
weighed 216 this morning… yay? not even sure how with the junk ive been eating but i do not mind at all
Chest/Back
10 min elliptical
Flat db Bench
40’sx10
50’sx10
60’sx10
70’sx15
Cable flat fly ss with cable pullapart
10x15/15
15x15/10x15
20x20/10x20
Medium grip Cable Row
100x12
120x12
140x12
160x15
Incline Press
95x10
115x10
125x10/95x6
VbarRow
100x4x25
Partial bent swings
20’sx20
30’sx20
5 laps on track, fucking dead.
Hams+Calves
Glute Ham Machine
70x15
110x15
150x15
170x22
Ham Curl-hold squeeze
50x10
90x10
110x10
130x30
Abductor
50x30
90x30
130x50
Adductor
50x30
90x30
130x50
Glute Hams
Bwx20/20, fucking brutal
Hack Claves ss with DB stiff legged dl’s
110x10/30’sx20
110x10/45’sx20
110x10/50’sx20
Seated Calves
110x10
200x10
290x10
340x15
290x15
200x20
100x30
facepulls 125 reps
125 reps on facepulls… exactly what are you training for?
[quote]Hallowed wrote:
125 reps on facepulls… exactly what are you training for?[/quote]
that was just total reps, i just do some shit that keeps my shoulders helthy that i know if i dont do i wont be feeling as good within a week or two. So alot of my training doesnt really make sense to most people because i have to tailor to so many obstacles.
I guess im training because i like it, and i can gain size thatd be great but i dont have any expectations as of yet
Armz
10 min elliptical
Close grip smith press
70x15
110x15
160x10
200x10+5 assisted
Cable Curl
25x20
35x15
50x10
80x12
Overhead rope ext
25x20
35x20
50x23
Preacher machine
45x10
70x10
90x12+5 assisted
Skull Crusher
35x10
55x10
85x12+5 assisted
db curl seated
20’sx15
30’sx10
40’sx10 +4 standing
Pinwheel ss with neutral flat db press
20’sx40/40’sx25
couple forearm shit, feeling blasted right now
Quads+Calves
Leg Ext
50x20,20
90x15
130x10
170x30 something
Reverse Lunge
30’sx5
40’sx5
50’sx5
60’sx5
75’sx3
90’sx3
Split Squat
40x15,15
Leg Press
100x75
A shit load of calves, dont remember what
Shouldas and Back
10 min elliptical
Vbar Pulldown
70x10
100x10
140x10
180x12+2 assisted
Side partials
10’sx35
20’sx12
25’sx26
Stretchers ss with rope ext
35x10/20x40
50x10/20x40
65x24/20x20
Tbar Shoulder Press
10xalot
20xalot
30x failure
Overhand Pulldowns
100x20
120x15
140x14+4 assisted
Cable Pullaparts
5x3x25
toasted.
yesterday, ran 3.5 miles, that was it, nice and easy, heres todays shit
25 min elliptical
AB Coastaaaaaa!
40x3x20 on each side
hypers ss with Planks
Bwx20/45sec|x3 rounds
Hex Bar dead ss with calf raise
95x20/110x12|x4
thats it, back at the iron tomorrow
went to an ill concert last night, neck was mad stiff today but i got er done.
15 min jogging
Cable Fly pullapart ss
10x15/5x20
15x15/5x20
15x15/10x20
20x22+3/10x20
Low incline db press
35’sx15
45’sx10
55’sx15
Cable Row
70x15
100x15
120x15
140x20
Decline PRess
95x12
115x12
145x15
Medium vbar Row
100x25/25
70x35
triceps ext
20x50/50
curl
10x50/50
Hams
10 mins jogging
Glute Machine
50x25
90x10
130x10
190x22
ham curl
50x25
90x5
130x5
170x8 haha
Glute Ham Raises
BWx30 - i cried a little
Seated Calves
110x10
200x10
290x10
380x15!!!
290x15
200x30
Standing
did a shit load of sets with 110
Cable pullapart
5x40/30/30
some pics from this morning weighed 224
calves ive been working to make exist haha
terrible quads shot but the fact that you can see the inner tear or whatever without good lighting is nice
sorry for the terrible quality of the pics, hard to do by yourself in a dorm room with a comp camera
10 min track
reverse cable curl ss with extention
20x10/20
30x10/20
35x10/50x20
50x20/65x24
PReacher curl machine
45x10
70x10
90x15+3
Decline skull crushers
40x15
60x15
80x15+5
Seated db Curl
20’sx10
45’sx6+4 standing
Neutral grip press
35’sx10
50’sx25
Pinwheels
25’sx33
Overhead rope
30x50
100 reps of cable pullaparts, calf raises and hypers.
5 laps backwards.
Leg ext.
50x25
90x20
130x15
175x24
Reverse Lunge off of two 25’s
20’sx5
30’sx5
40’sx5
55’sx3
70’sx6
Leg Press deadstop
100x10
200x10
300x15
Split squat
40x2x15
100 reps
calf extensions, hypers, pull aparts and leg extentions.
Called er a day right here
3/10
missed fridays session so i did a light back/shoulders yesterday, mostly doing pump shit, lots of track work/mobility and core shit. IT was pretty great.
3/11
30-40 min various track drills, plyos, sprints, my own made up shit ect…
lots of calfs, hypers, planks, leg ext, curls and other shit, did alot of 100 rep stuff today, felt real good. Even tried some overhead squats which actually felt kinda nice to try again.
Chest Back
20 min elliptical
Incline Fly ss with cable pullapart
10x10/5x20
15x10/10x15
15x10/12.5x10
20x16/12.5x15
Flat Fly ss with cable row
15x15/70x15
15x12/100x15
10x15/120x20
Nuetral grip Db Press
40’sx10
50’sx10
60’sx10
70’sx10
Medium Cable Row
100x3x25
Hypers
2x25
Reverse flies
2x15
calfs abs and some track work, feeling boss.
contrast showers are so boss… five or so rounds with really cold water always makes me feel refreshed and less sore, definitely try them if you have not already.