Please register to participate in our discussions with 2 million other members - it's free and quick! Some forums can only be seen by registered members. After you create your account, you'll be able to customize options and access all our 15,000 new posts/day with fewer ads.
Last nights weights, once again older Metallica blasted over the surround sound provided the inspiration
inclined crunch 2x50
push ups 2x50
DB military press
40lb DB's
3x12
50 lb DBs
1x8
front squats
200 lbs
4x12
Renegade Rows
80 lb DB's
1x10, 1x8, 1x6
each arm
Close grip BP
80 lb DB's
1x12, 1x10, 1x7
cable pull down
140 lbs
3x12
hammer curls
50 lb DBs
2x12 each arm
resting sets of calf raises, shrugs, and forearm curls thrown in as usual.
I upped the weight on a few things, its amazing how much difference 10 lbs can make. I'm hurtin today.
Nice day today, I think I'm going for a run outdoors.
taken a while to get there, you should hear the DB's clang when they hit the floor. LOL
Last night I ran around da 'hood
My usual run of just under 4 miles with pull ups at the elementary school.
pull ups
1z11
chins
1z6
pulls
1z4
chins
1z2
then 1 more of each to push myself. My endurance was crap and my pull up numbers suffered. But this is the first time I've ran outdoors in a while. Anyone who thinks its the same as a treadmill.................you're wrong. I had to slow to a walk a few times throughout the run. Endurance will come back in time.
Bent over row
125 lbs
2x12, 2x10
2 sets underhand grip, 2 sets overhand grip
machine flies
120 lbs
2x12, 1x10
face pulls
140 lbs
3x12
DB power clean
20 lb DB's
2x12
bicep curls
90 lbs
2x10
legs are still a bit sore, haven't gotten used to the lunges again yet.
Sepultura provided the motivational soundtrack. I love the energy this music gives me.
Ran last night before the cub scout meeting.
My usual run of just under 5 miles in the cold. My endurance improved a little with more sustained running then last time. Also hit the pull up bar at the school.
pull ups
1x12
chins
1x6
pulls
1x4
chins
1x2
then a struggle to get 1 more of each. The bar was quite cold.
I thought I'd add the importance of warming up and cooling down. My warm up is typically the peel offs, push ups, ankle raises, and some light shoulder movements. I do the power cleans when I'm doing the heavy bench presses as I have hurt my shoulders before when lifting heavy. The power cleans seem to alleviate that problem for me.
I also cool down with a variety of stretches and light core work i.e. planks, leg lifts. My whole routine takes me just over an hour.
Bent over row
135 lbs
2x12, 2x10
2 sets overhand grip, 2 sets underhand grip
machine flies
140 lbs
3x12
face pulls
160 lbs
2x12, 1x10
DB power clean
20 lb DB's
2x12
hammer curls
50 lb DBs
2x12 each arm
No impressionable ears were around so I was able to rock out to Eminem saturday. Good workout music. Especially "Lose Yourself"
Sunday I went for a bike ride. Not sure how far or anything but I also managed to do my pull up routine.
pull ups
1x13
chins
1x6
pulls
1x4
chins
1x2
then 1 more of each and it was failure.
Please register to post and access all features of our very popular forum. It is free and quick. Over $68,000 in prizes has already been given out to active posters on our forum. Additional giveaways are planned.
Detailed information about all U.S. cities, counties, and zip codes on our site: City-data.com.
Please register to participate in our discussions with 2 million other members - it's free and quick! Some forums can only be seen by registered members. After you create your account, you'll be able to customize options and access all our 15,000 new posts/day with fewer ads.
