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09-21-2020, 11:46 AM | #2553 | |
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09-21-2020, 01:12 PM | #2554 | |
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King Rudi9152.00 |
09-21-2020, 09:41 PM | #2556 |
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Damn I’m late to this thread. Copy/pasting these from another forum - gotta keep myself accountable here.
Starting from last week: ======================== Shot up to 191 lbs earlier in lockdown. Lots of body weight stuff (pushups, pull-ups, squats / lunges, etc) shaved back down to 183 (no cardio / running though just paddleboarding and golfing). First day back in the gym yesterday, did legs. 6 sets of squats 5x10 sets of deadlift 5X10 sets of lunges 5x10+20 supersets of half-squats + calf raises 5x10 sets of leg extensions 5x10 sets of leg curls 5x10 sets of hip thrusts 5x20 sets of leg press Feels great to be sore again. ======================== Back day 6x10 High row 5x10 Reverse fly 5x10 lat Pulldown 3x12 low row 4x10 seated cable row ======================== Chest day 6x10 flat bench 5x10 incline bench 5x10 decline bench 5x10 flys 5x10 tricep extensions ======================== Shoulders day 5x10 iso press 5x10/10/20 super set: upright rows, overhead press, shrugs (same barbell) 5x10 barbell shrugs (from deadlift) 5x10 tricep split pulldown (rope w/ pull apart at the end of rep for the split) 5x10 delt raises 5x10 overhead press ======================== Just finished shoulder day. Unfortunately all the cardio machines at my gym are closed off and I don’t have a treadmill at home and between smoke and protests and whatnot I haven’t been running outside or anything for cardio. I do mix in dumbbells at home for arms + Hanging leg lifts off my pull-up bar for a bit of abs. |
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09-22-2020, 07:46 AM | #2557 | |
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A lot of high sets/reps in your workout, guessing your goal is just overall toning/conditioning rather then building muscle? I'd split chest and shoulder day with back day. Chest/shoulders utilize a lot of the same muscles as you're aware. Splitting with back could decrease muscle soreness, just an idea though. Didn't see any bicep workouts throughout, assuming you just hit them through auxiliary movements on backday, or skip all together? Buy a jump rope for some in-place cardio! |
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09-22-2020, 12:30 PM | #2558 | |
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Biceps are generally done as a finisher after back day with dumbbells at home - nothing too big, a few sets of seated reclined curls, preacher curls, hammer curls. Generally your biceps ARE getting worked while doing back exercises, though not the primary muscle working. Same with triceps during shoulder or chest workouts. When I’ve had breaks like this in the past, I’ll do high reps for a couple months till I can get over being sore within a day rather than 2-3. Then I switch to pyramid sets, drop sets, low rep higher weight muscle building. After a month or two of that I start cycling - 7 day a week workouts but in a rotation like chest, back, shoulders 2x a week with legs once a week, while adding in 2 running days as well (so my legs actually get 3 days a week) plus my usual hiking / paddleboarding / golf / dirtbiking / whatever activity on weekends. BF % is currently hovering around 16%, I’d be happy getting back down to 10-12% but coming up on 40 years old I’ve kinda accepted that the constant 6 pack days matter less to me than great food and wine and such, so... |
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JP101105.50 |
09-22-2020, 05:45 PM | #2559 |
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Been adding feeder workouts to my arms each day and they are definitely helping with strength and size!
6'2 198 lbs. |
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09-23-2020, 09:15 AM | #2561 |
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Rich Piana style - once I got past his extreme looks I started to notice he's a decent communicator with a lot of experience... figured I'd give his feeder's a try. Right now I'm doing 60 reps of 15 lb dbs skull crushers then standing on knees for 50 reps of hammer curls. 3 sets of both. Sometimes if the hammers are too much I'll switch to regular style curls. I've got smaller sized wrists so 17" biceps at the moment but will remeasure in 3 mos. This is just for fun of course. I plan to increase the skull crushers until I get to 100 like he suggests.
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09-23-2020, 11:02 AM | #2564 |
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I wasn't huge or anything, but it's been a few weeks since I was in the gym. Most of my "resistance" training has been chores in the yard.
I looked last night, I'm visibly smaller ![]() I'm still about the same weight though ![]() Gotta get back into a regular routine, even if I'm not building, gotta keep it tight |
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09-23-2020, 11:14 PM | #2565 | |
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I'm just about 200lbs today (32 inch waist) ![]() |
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09-24-2020, 03:08 AM | #2567 |
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Bleh apparently EVERYONE decided it was leg day today. Every single squat rack, smith machine, cage, even the crossfit racks - people squatting and crap. The cable machines for leg press and everything too. I did a half leg / half back split day with more biceps and core thrown in.
5x10 weighted back extensions / good mornings 8x12 leg press machine 5x10 wide grip iso lat pulldown 5x10 reclined dumbbell curls 5x10 calf raises 5x10 core ab rotations (like doing a baseball swing movement with a cable machine, 10 reps to each side is 1 set) Half-ass workout for today but it was too packed to be able to jump between the stuff I really wanted to do (legs). |
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09-24-2020, 07:24 AM | #2568 |
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Haha - I'm just saying my goal is to reach 400 for all 3, I doubt I'll be reaching all 3 at the same time.
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09-24-2020, 07:32 AM | #2569 | |
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floridaorange2011.50 |
09-24-2020, 07:44 AM | #2570 |
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^ yes, also dumbbell squats and dead's for variation...
You have to schedule a time to use our gym so only 9 people allowed in weight room - waiting is usually only a few mins - NorCal is your gym just full of ppl or what? Sounds crazy, especially right now. Last edited by floridaorange; 09-24-2020 at 02:17 PM.. |
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09-24-2020, 11:07 AM | #2571 |
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I mean I have to make reservations too and they’re only allowing a certain number of people...but for whatever reason, friggin everyone there wanted to do legs yesterday.
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09-24-2020, 11:53 AM | #2572 |
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09-24-2020, 12:00 PM | #2573 | |
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09-24-2020, 12:52 PM | #2574 |
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My youngest is maybe 1/2" shorter than I, but pushing 260. His oldest bro and I had an intervention of sorts last night. I was dreading the confrontation, but he seems really receptive to us helping to motivate him to drop a bunch of weight. His bro has been doing a X-fit for nearly a year, and will start dragging him there on Monday.
I've always paid for his membership at the gym but "I thought they were closed right now" The other thing I know he needs even more is the nutritional counseling. I'm just afraid of places like Lindora, that they will be more about selling him "products" than knowledge and lifestyle changes. |
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