Post your workout from yesterday.

[Sylva]

Gym Time - 4:30 p.m.

Warm up - Dynamic stretch, RC complex.

DB Incline Bench
2 x 10 @ 30's
1 x 3 @ 75s'
5 x 5 @ 100s' last rep was about 4-5/8 movement, however, right as I was trying to grind it out, and I was, some kid ran barbell about .5 inches from the back of my head doing something and broke my concentration. Argh! Will probably give same weight a go next week, not sure yet.

DB Flat Bench
1 x 6 @ 100's - not feeling this right now, will come back, still too fatigued from Inclines.

Iso-Wide chest
2 x 7, 8 @ 4pps(pps = plates per side)
Drop ->12 reps @ 3pps
D->15 reps @ 1pps

DB Flat Bench
3 x 10,10,9 @ 80's
SS W/
Decline DB Fly
3 x 12 @ 32.5's

Free Motion Cable Cross - 30 sec rest
7 x 10 @ 60

Camber bar triceps pressdown
4 x 10 @ 100

Standing 1-arm overhead DB ext - 3 x 10/10 @ 30
SS W/
Freemotion overhead rope tri ext - 3 x 15 @ 100

Dip machine - handles on narrow setting, 30 sec rest.
7 x 12 @ 255

HS MTS Crunch - 3 x 15 @ 100
SS W/
HS MTS Oblique Crunch 3 x 10/10 @ 60
SS W/
Plank - 3 x 30 sec
SS W/
Stomach Vacume - 3 x 20 sec

All together I was there about an hour for this workout. When I was done I left for about 2 hours to see the GF and then went back and did a half hour of cardio.

[ericsmith3232]

It was my day off from weights so just 30 min. of cardio.

[sebaz]

No weights.

5 rounds of the Bas all-around fighting, 3 minute rounds (Fuck my life...the rounds seemed like they were 10 minutes)

~30 minutes of tree drills (kicking) Left side: 1 kick, 2 kicks, 3 kicks, etc, up to 10, then back down to one. Same for right side. Repeat three times (fuck my life).

My fucking hips are KILLING me.

[JohnnyBravo]

Modified OVT bicep/tricep night.

Standing barbell curl 100 x 5 with a superset of standing dumbbell curl 25 x 5.

That's one superset. Did 5 supersets.

Preacher curl 75 x 5 with a super set of standing hammer curls 20 x 5.

Did 5 supersets

Dips. 10 body weight narrow grip followed immediately by seated tricep extensions 55 x 5

Did 5 sets of that.

Overhead dumbbell raises. 60 x 12, 70 x 12, 80 x 12, 90 x 12.

Standing curl bar curls 45 x 20 for a good pump, then left.

I'm going to get bigger if it f'ing kills me.

[Sylva]

Originally Posted by JohnnyBravo

Modified OVT bicep/tricep night.

Standing barbell curl 100 x 5 with a superset of standing dumbbell curl 25 x 5.

That's one superset. Did 5 supersets.

Preacher curl 75 x 5 with a super set of standing hammer curls 20 x 5.

Did 5 supersets

Dips. 10 body weight narrow grip followed immediately by seated tricep extensions 55 x 5

Did 5 sets of that.

Overhead dumbbell raises. 60 x 12, 70 x 12, 80 x 12, 90 x 12.

Standing curl bar curls 45 x 20 for a good pump, then left.

I'm going to get bigger if it f'ing kills me.

[Sylva]

3/3/2009

Gym Time ~ 6:15 p.m. - The girl is back in the gym full time and I had to wait for her to get off work for her to train w/ me. Notes: She's an incredible workout partner and does every rep of every exercise I do to her fullest ability(legs, back, chest, everything!!), she's no pussy like most guys and gals in the gym. She trains her ass off and is a great motivator to boot.

Warm up - Dynamic stretch, RC complex.

Squat - atg narrow stance(oly style), like this SO much better than the modified PL style(very wide stance) I was using before.
1 x 10 @ bar
1 x 10 @ 135
5 x 5 @ 255

Leg Press
1 x 10 @ 5pps
2 x 10 @ 7pps
Single Leg
1 x 10/10 @ 2pps
2 x 10/10 @ 3pps

Smith Lunge - 3 x 8/8 @ 105
SS W/
Smith Squat - ass touches floor every rep
3 x 8 @ 105

Quads on freaking fire and I love it. I'm going to get my legs to grow big some way!!

Leg Ext - 30 sec rest
3 x 10 @ 145
4 x 10 @ 130 - lol @ walking w/ more than tiny steps

DB Romainian DL
3 x 8 @ 120's

Lying Leg Curl - 30 sec rest
7 x 12 @ 115 - holy fucking hamstring pump!

Seated calf raise - alternating foot positions(nuteral, in, out) 30 sec rest
7 x 10 @ 90

EZ Bar Shrug
3 x 10 @ bar + 2pps
3rd set drop - 85 x 25reps

Freaking killer workout!

[sebaz]

Yesterday morning, I did the 28 minute version of this: http://www.youtube.com/watch?v=HN6drtmomCo

While still sore from Monday's legs and abs.

FUUUUUUUUUUUUU

[sebaz]

Originally Posted by Sylva

3/3/2009

Gym Time ~ 6:15 p.m. - The girl is back in the gym full time and I had to wait for her to get off work for her to train w/ me. Notes: She's an incredible workout partner and does every rep of every exercise I do to her fullest ability(legs, back, chest, everything!!), she's no pussy like most guys and gals in the gym. She trains her ass off and is a great motivator to boot.

Warm up - Dynamic stretch, RC complex.

Squat - atg narrow stance(oly style), like this SO much better than the modified PL style(very wide stance) I was using before.
1 x 10 @ bar
1 x 10 @ 135
5 x 5 @ 255

Leg Press
1 x 10 @ 5pps
2 x 10 @ 7pps
Single Leg
1 x 10/10 @ 2pps
2 x 10/10 @ 3pps

Smith Lunge - 3 x 8/8 @ 105
SS W/
Smith Squat - ass touches floor every rep
3 x 8 @ 105

Quads on freaking fire and I love it. I'm going to get my legs to grow big some way!!

Leg Ext - 30 sec rest
3 x 10 @ 145
4 x 10 @ 130 - lol @ walking w/ more than tiny steps

DB Romainian DL
3 x 8 @ 120's

Lying Leg Curl - 30 sec rest
7 x 12 @ 115 - holy fucking hamstring pump!

Seated calf raise - alternating foot positions(nuteral, in, out) 30 sec rest
7 x 10 @ 90

EZ Bar Shrug
3 x 10 @ bar + 2pps
3rd set drop - 85 x 25reps

Freaking killer workout!

Jesus christ.

Just...fucking ow.

[Sylva]

Originally Posted by Sylva

3/3/2009

Gym Time ~ 6:15 p.m. - The girl is back in the gym full time and I had to wait for her to get off work for her to train w/ me. Notes: She's an incredible workout partner and does every rep of every exercise I do to her fullest ability(legs, back, chest, everything!!), she's no pussy like most guys and gals in the gym. She trains her ass off and is a great motivator to boot.

Warm up - Dynamic stretch, RC complex.

Squat - atg narrow stance(oly style), like this SO much better than the modified PL style(very wide stance) I was using before.
1 x 10 @ bar
1 x 10 @ 135
5 x 5 @ 255

Leg Press
1 x 10 @ 5pps
2 x 10 @ 7pps
Single Leg
1 x 10/10 @ 2pps
2 x 10/10 @ 3pps

Smith Lunge - 3 x 8/8 @ 105
SS W/
Smith Squat - ass touches floor every rep
3 x 8 @ 105

Quads on freaking fire and I love it. I'm going to get my legs to grow big some way!!

Leg Ext - 30 sec rest
3 x 10 @ 145
4 x 10 @ 130 - lol @ walking w/ more than tiny steps

DB Romainian DL
3 x 8 @ 120's

Lying Leg Curl - 30 sec rest
7 x 12 @ 115 - holy fucking hamstring pump!

Seated calf raise - alternating foot positions(nuteral, in, out) 30 sec rest
7 x 10 @ 90

EZ Bar Shrug
3 x 10 @ bar + 2pps
3rd set drop - 85 x 25reps

Freaking killer workout!

Here, since none of you faggots have shit to post except a thumb in your ass save for (sebaz and a few other are excused, I'll post my GF's workouts, bet she fucking works out harder then 99% of this forum)

Her workout

Warm up - Dynamic stretch, RC complex.

Squat - atg narrow stance(oly style), like this SO much better than the modified PL style(very wide stance) I was using before.
1 x 10 @ bar
1 x 10 @ 65
5 x 5 @ 95

Leg Press
3 x 10 @ 1p+25ps
Single Leg
3 x 10/10 @ +25ps

Smith Lunge - 3 x 10/10 @ 65
SS W/
Smith Squat - ass touches floor every rep
3 x 10 @ 65

Leg Ext - 30 sec rest
7 x 10 @ 60

BB Romainian DL
4 x 15 @ 40

Lying Leg Curl - 30 sec rest
7 x 12 @ 45 - holy fucking hamstring pump!

Seated calf raise - alternating foot positions(nuteral, in, out) 30 sec rest
7 x 10 @ 45

Standing Rope Crunch - 4 x 10 @ 60

Standing Wood Choppers
4 x 10/10 @ 40

[ericsmith3232]

I almost don't want to post mine. Pathetic at the least but I guess we all have to start somewhere but I am making gains.

Yesterday
Morning 30 min on the bike and 15 min's of boxing after work

Today
Squat 3 x 10 @ 140
Calf raise and leg press 3 x 10 @ 140
Deadlift 3 x 10 @ 120 or 140 can't remember
Leg extension 3 x 10 @ 70
Leg curl 3 x 10 @ 40

[JohnnyBravo]

I was going to do legs last night, but they didn't have enough 45 lb plates for me to put on the leg press machine. I was also having trouble getting someone to spot me while I slid underneath that Winnebago in the parking lot to do my squats. I'll do legs tonight and post up my routine tomorrow.

[Livewire]

Pullups: 4x4
Bench: 185x4
BB Squat
BB Bench
Javorek's DB Complex 1 @25x3,@30x3
Abs

[Black-Top]

5:30 am

3.5 mile run
decline crunches 3X30
cable crunches 3X30 @ 85
flutter kicks 2X50

6:30 pm

bi / tri day

seated barbell curls 4X10 @ 85
hammer curls 4X10 @ 40
tri push down 5 X 12 @ 75
laying tri ex 4 X 10 @ 75
1 arm preacher curls 3 X 10 @ 30
concentration curls 3 X 12 @ 30
rope tri ex 5 X 12 @ 65
overhead db ex 3 X 10 @ 25
cable curl super set front, back, and inside leg 3 X 15 @ 25

decline crunches 2X25
medicine ball oblique twists 2 X 30 per side (60) with a 14.3lb mb
flutter kicks 2 X 50
cable crunches 2 X 15 @ 85
weighted oblique side bends 2 X 30 per side (60) @ 25

[Albatross]

3/3/09

Deadlift:
1x10 Bar
1x8 225lbs
5x5 300lbs

Sitting BB Curl:
1x8 bar
4x6 85lbs

Wide Grip Pullup:
3x6 Bodyweight

Hammer Curl:
4x8 30lbs

Lat pulldown:
4x10 110lbs

Preacher Curl:
2x8 25lbs
2x6 30lbs

Cable EZ bar curl:
2x8 50lbs
1x6 55lbs
1x6 45
1x6 35

[xminos]

I've been trying to focus on cardio so I haven't been doing lifting but once a week

Got a long ways to go before I get back into the lifting on a regular basis..

[JohnnyBravo]

I'm still fighting a pretty wicked cold, but here's what I managed to crank out tonight:

Warmup:
Leg extensions
130 x 15
130 x 15

Squats:
135 x 12
185 x 10
225 x 10
275 x 8
300 x 4
300 x 4

Leg press:
4 plates per side x 10
4 plates per side x 10
4 plates per side x 10

Leg extensions
130 x 10
145 x 10
160 x 10
175 x 10
190 x 8

Seated hamstring curls
130 x 12
145 x 10
150 x 8
155 x 6

Seated calf raises:
45 x 15
90 x 12
115 x 8
90 x 12
90 x 12

I'm old, so screw you guys.

[Ricerking13]

It was fucking leg day... and today (even after stretching and lots of protein) I'm walking around like a grandpa...

Squat- 1x10- 135lbs
4x6- 205lbs

Leg Press- 4x10- 270lbs+sled

Leg extensions- 3x15-120lbs

Hamstring curls- 3x15- 125lbs

Ab work

Calf extensions- 3x20-270lbs

It's not a ridiculous workout... but my fatass is worthless today because of it, lol... I don't even want to look at my legs, for fear I'll fall over...

[sebaz]

Originally Posted by Ricerking13

It was fucking leg day... and today (even after stretching and lots of protein) I'm walking around like a grandpa...

Squat- 1x10- 135lbs
4x6- 205lbs

Leg Press- 4x10- 270lbs+sled

Leg extensions- 3x15-120lbs

Hamstring curls- 3x15- 125lbs

Ab work

Calf extensions- 3x20-270lbs

It's not a ridiculous workout... but my fatass is worthless today because of it, lol... I don't even want to look at my legs, for fear I'll fall over...

[sebaz]

Yesterday was a no lift day.

I went to class, where we're preparing for a round of grappling tournaments.

I worked standing grappling clench for a freaking hour with a guy who wrestled for 10 years. HOLY GOD. That really sucks compared to a thai clench; I can't throw my knees, and I have this 220lb asshole poking his skull into every soft spot on my face. BAH. My face was red and burning, and it's a little swollen today. My neck and upper back hurt pretty bad too.

We followed that up with 45 minutes of free rolling, where I re-established dominance.

[JohnnyBravo]

Originally Posted by Ricerking13

It was fucking leg day... and today (even after stretching and lots of protein) I'm walking around like a grandpa...

Squat- 1x10- 135lbs
4x6- 205lbs

Leg Press- 4x10- 270lbs+sled

Leg extensions- 3x15-120lbs

Hamstring curls- 3x15- 125lbs

Ab work

Calf extensions- 3x20-270lbs

It's not a ridiculous workout... but my fatass is worthless today because of it, lol... I don't even want to look at my legs, for fear I'll fall over...

Are you kidding me? That's it? That was your leg workout?

I was going through some things in my safe deposit box today and found some of my late Grandmother's old papers. One of the things I found was her workout log and it appears that she was actually working legs harder than you and she was in a nursing home.

It's bad enough that my 12 year old niece could probably squat more than you, but to actually take the time to post such a weak ass workout and then have the nerve to cry about it? Come on. Do you put little pink umbrellas in your protein shakes, too?

I thought you were an MMA fighter. I didn't know MMA stood for Mary Poppins Mama's Boy Asshole.

I'm about 15 years older than you, have had surgery on one of my knees, and have a brutal fucking cold and I am STILL training harder than you, you homo.

Give Paris Hilton her leg workout back, get your shit together and start hitting the gym like a man.

[sebaz]

Originally Posted by JohnnyBravo

Are you kidding me? That's it? That was your leg workout?

I was going through some things in my safe deposit box today and found some of my late Grandmother's old papers. One of the things I found was her workout log and it appears that she was actually working legs harder than you and she was in a nursing home.

It's bad enough that my 12 year old niece could probably squat more than you, but to actually take the time to post such a weak ass workout and then have the nerve to cry about it? Come on. Do you put little pink umbrellas in your protein shakes, too?

I thought you were an MMA fighter. I didn't know MMA stood for Mary Poppins Mama's Boy Asshole.

I'm about 15 years older than you, have had surgery on one of my knees, and have a brutal fucking cold and I am STILL training harder than you, you homo.

Give Paris Hilton her leg workout back, get your shit together and start hitting the gym like a man.

Ricerking's an MMA fighter?

[Ricerking13]

Originally Posted by JohnnyBravo

Are you kidding me? That's it? That was your leg workout?

I was going through some things in my safe deposit box today and found some of my late Grandmother's old papers. One of the things I found was her workout log and it appears that she was actually working legs harder than you and she was in a nursing home.

It's bad enough that my 12 year old niece could probably squat more than you, but to actually take the time to post such a weak ass workout and then have the nerve to cry about it? Come on. Do you put little pink umbrellas in your protein shakes, too?

I thought you were an MMA fighter. I didn't know MMA stood for Mary Poppins Mama's Boy Asshole.

I'm about 15 years older than you, have had surgery on one of my knees, and have a brutal fucking cold and I am STILL training harder than you, you homo.

Give Paris Hilton her leg workout back, get your shit together and start hitting the gym like a man.

Listen here you geriatric senile old bastard...

I'm not a fighter... by god I wish i was...

I'm a financial planner, that sits on his ass all day and has to drink at night to deal with the drama during the day...

Though this leg workout was weak... I'm still down 27lbs from my heavy days, and I'm continuing to improve...

The workout was not to an olympian level, not to a UFC fighter level, and certainly not to a kickass sexyass KS lawyer level, but by god, I had a DAMN fine workout... and it kicked my ass...

So I'd appreciate it, if you'd post nudes of your lovely wife and leave me the fuck alone.

[CrazieAccord]

75 minutes of cardio (run, walk, incline, etc) a few push ups, a few sit ups and a ton of stretching.

I don't have access (convenient access) to my normal gym, so I'm just been doing a ton of cardio.

[Hrolf Kraki]

Originally Posted by sebaz

It´s a goddamn miracle drug!!!

[Black-Top]

7 am

4 mile run
decline crunches 3 X 30
weighted oblique side bends 25lbs 3 X 30 per side
cable crunches 85lbs 3 X 30


7 pm

wide grip pull ups 3 X 10
deadlift 135 1 X 10 warm up
205 2 X 10
245 2 X 10
285 1 X 12
hyper extensions 25lbs 4 X 12
1 arm db row 85lbs 4 X 12
lat pull 110 4 X 10
seated row 140 4 X 10
2 arm incline db row 35 4 X 10