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Post by Affliction: Elite Trader on Oct 13, 2019 12:22:22 GMT -5
I follow a guy on IG called Mr. Drive who puts up a lot of videos with different tips and work out variations. He’s a beast and seems like a cool dude. A little while back he posted about every now and then doing a “400 rep challenge” for chest to change things up. I gave it a shot today and it felt great. It’s basically dumbbells only as follows Flat dumbbell press 10 sets/10 reps Flat dumbbell fly 10 sets/10 reps Incline press 10 sets/10 reps Incline fly 10 sets/10 reps Works out to 400 reps and a killer burn. I went up 5lbs per dumbbell for each set and struggled a bit towards the end but finished it. I also went ahead and did 3 heavy sets of decline barbell presses because I don’t like not including some type of decline. Sure was a nice way to start a Sunday. Kill Em' All do you do all your running outside or on treadmill? Just curious what you do or prefer? |
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Post by Kill Em' All on Oct 13, 2019 16:33:56 GMT -5
I follow a guy on IG called Mr. Drive who puts up a lot of videos with different tips and work out variations. He’s a beast and seems like a cool dude. A little while back he posted about every now and then doing a “400 rep challenge” for chest to change things up. I gave it a shot today and it felt great. It’s basically dumbbells only as follows Flat dumbbell press 10 sets/10 reps Flat dumbbell fly 10 sets/10 reps Incline press 10 sets/10 reps Incline fly 10 sets/10 reps Works out to 400 reps and a killer burn. I went up 5lbs per dumbbell for each set and struggled a bit towards the end but finished it. I also went ahead and did 3 heavy sets of decline barbell presses because I don’t like not including some type of decline. Sure was a nice way to start a Sunday. Kill Em' All do you do all your running outside or on treadmill? Just curious what you do or prefer? Reading that workout makes me feel sore. That's some good stuff though man! All long distance is done outside. But, when I do really speedy fast sprints; I stick to the tread. |
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Post by Kill Em' All on Oct 13, 2019 16:41:17 GMT -5
Got in good weight lifting session yesterday
Hammer Curls
8 reps of 25 lbs
8 Reps of 30 lbs
5 reps of 35
5 reps of 35
Tricep Bar Pulldowns
7 reps of 80
8 reps of 90 lbs
Tricep Rope Pulldowns
15 reps of 40 lbs
10 reps of 40
5 reps of 80
Tripcep Dunbell Extensions my head
10 reps of 35 lbs
10 reps of 40 lbs
10 reps of 40 lbs
5 reps of 35 lbs
Barbell Curls
20 reps of 45 lbs
5 reps of 65 lbs
5 reps of 65 lbs
10 reps of 45 lbs
Cable Curls
10 reps of 70 lbs
8 reps of 90 lbs
12 reps of 40 lbs
Side Lateral Raises (I keep it super low here, this stuff really hurts lol)
10 reps of 5 lbs
10 reps of 10 lbs
10 reps of 10 lbs
Front Shoulder raises
10 reps of 10
10 Reps of 10
10 Reps of 10
Shoulder Melee
10 reps of 45 pound Military Press
Rope Shoulder Pullouts 5 reps of 80 lbs
Shoulder Press 5 reps of 40 lbs
Shoulder Press 5 reps of 30 lbs
5 reps of plate front lifts 35 lbs
I was gonna get in my chest workouts but I got little side tracked and ran low on time sadly
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Post by Kill Em' All on Oct 21, 2019 12:16:11 GMT -5
Been up to running 3 miles twice to three times a week.
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Post by alanpartridge on Oct 22, 2019 9:39:39 GMT -5
Drinking less beer at the moment. I think counting calories is probably the best way to get lean. I try to keep to 2000. You will not feel great the whole time but sparkling water can blunt your apetite. Also I've been eating Ungodly amounts of broccoli to fill myself up.
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Post by Deep Figure Value on Oct 22, 2019 9:56:52 GMT -5
Drinking less beer at the moment. I think counting calories is probably the best way to get lean. I try to keep to 2000. You will not feel great the whole time but sparkling water can blunt your apetite. Also I've been eating Ungodly amounts of broccoli to fill myself up. I've been way off the healthy wagon for quite some time now, but back when I was actively working to cut my weight, one of my favorite creations whenever we ate at Chili's was to order a side of steamed broccoli with a cup of their salsa (which they usually wouldn't charge for). Chili's lightly seasons their broccoli with a seasoning salt, and the florets hold the salsa really way. It's to die for. Now, I routinely eat crap like the massive falafel gyro I had last night swimming in tzaziki sauce. Wew boi. |
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Post by alanpartridge on Oct 23, 2019 9:09:51 GMT -5
Weighed 248lbs this morning. Use to weigh 300+. Felt a bit insane to be honest.........
Ended up having a big cheat meal. 20 nuggets, big mac, fries, coke and 3 dough nuts. Feel mentally 100% now and now going back on track. Sometimes you have to give in. The branches on a tree bend to avoid them from breaking.
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Post by K5 on Oct 23, 2019 21:20:01 GMT -5
today’s push session consisted of: 5min on bike for warm up chest supported rows - 4 sets, first two 12 reps - last two 15 wide grip pull-ups - 3 sets of 15 wide grip pull downs - 3 sets of 10 at heavy weight face pulls - 3 sets of 20 reverse pec deck - 3 sets of 15 preacher curl - 2 sets of 12 supinated hammer curls - 5 sets of 12 tmw is rest day. yay!  |
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Post by The Real Valbroski on Oct 25, 2019 10:14:15 GMT -5
I haven’t done anything in weeks, it sucks. Really need to get back into a routine because I miss the feeling/structure working out gave me.
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Post by K5 on Oct 26, 2019 22:32:40 GMT -5
today’s push session consisted of: 5min on bike for warm up chest supported rows - 4 sets, first two 12 reps - last two 15 wide grip pull-ups - 3 sets of 15 wide grip pull downs - 3 sets of 10 at heavy weight face pulls - 3 sets of 20 reverse pec deck - 3 sets of 15 preacher curl - 2 sets of 12 supinated hammer curls - 5 sets of 12 tmw is rest day. yay! did this again today, changing up the weight and rep amounts a bit. also added in standing bicep cable curls (great for that negative release tension) and also seated rows at heavy weight. legs tmw! and already making my goals for 2020. you guys started planning your 2020 yet? |
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Post by Kill Em' All on Oct 27, 2019 12:40:06 GMT -5
Took week off to rest and handle life
So I started this new workout week Friday
Friday I ran 3 miles without stopping. The eventual goal is to get to doing 5/6 miles without stopping.
Saturday, I was able to hit the weights.
Hammer Curls
Warmup set 25 Lbs 10 times
7 times of 30 lbs
5 times of 35 lbs
5 times of 35 lbs
5 times of 30 lbs
5 times of 25 lbs
Barbell Curls
20 times of 45 lbs
10 times of 45 lbs
6 times of 65 lbs
5 times of 45 lbs
Reverse Cable Curls
10 times of 40 lbs
10 times of 40 lbs
5 times of 50 lbs
Cable Curls
10 times of 70
7 times of 80
15 times of 40
Tricep Brick lifts
10 times of 30
10 times of 20
10 times of 25
Double Hand Tricep Extension
10 times of 30 lbs
10 times of 20 lbs
5 times of 40 lbs
5 times of 35 lbs
Tricep Rope Pulldowns
15 times of 45
10 times of 40
Side Lateral raises
5 lbs 10 times
10 lbs 10 times
5 lbs 10 times
Front Shoulder raise
5 lbs 10 times
10 lbs 5 times
5 lbs 5 times
10 lbs 5 times
5 lbs 5 times
Shoulder Melee
10 times of 30 lb Shoulder Press
5 times of 40 lbs Shoulder Press
10 times of 25 lbs Shoulder Press
Barbell Military Press of 45 lbs 12 times
Overhead Military Press (Begin lift at head and raise over) 45 lbs 12 times
Machine Military Press of 70 lbs 12 times
10 times of 35 Lb Plate front lift
Chest Melee
Standard Barbell Bench Press no added weights - 45 lbs 10 times
85 Pound Bench Press 7 times
Bench Press Smith Machine 85 lbs 10 times
D Bell Bench Press 5 times of 40 lbs
DBell Bench Press 15 times of 35 lbs
85 Lb Chest Fly Machine of 12 times
(I really miss doing bigger lifts, but Shredding got me messed up lol)
So Today, I was able to walk the dog a Mile. Hopefully get a Mile or two with walking my dog tonight. Then, I plan on getting in another 5k run, and some more walking days. I as well been offered new job at the gym I workout out it's a mom and pop establishment. And I can workout, I just have to stop when customers come in. So this can do me wonders. I'll also be adding in daily pushups once the pain in my left arm goes away from my newest tattoo. So I should be in tip top shape for the Correction Officer academy, which hopefully i'll be in by January.
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Post by K5 on Oct 28, 2019 12:32:55 GMT -5
Took week off to rest and handle life So I started this new workout week Friday Friday I ran 3 miles without stopping. The eventual goal is to get to doing 5/6 miles without stopping. Saturday, I was able to hit the weights. Hammer Curls Warmup set 25 Lbs 10 times 7 times of 30 lbs 5 times of 35 lbs 5 times of 35 lbs 5 times of 30 lbs 5 times of 25 lbs Barbell Curls 20 times of 45 lbs 10 times of 45 lbs 6 times of 65 lbs 5 times of 45 lbs Reverse Cable Curls 10 times of 40 lbs 10 times of 40 lbs 5 times of 50 lbs Cable Curls 10 times of 70 7 times of 80 15 times of 40 Tricep Brick lifts 10 times of 30 10 times of 20 10 times of 25 Double Hand Tricep Extension 10 times of 30 lbs 10 times of 20 lbs 5 times of 40 lbs 5 times of 35 lbs Tricep Rope Pulldowns 15 times of 45 10 times of 40 Side Lateral raises 5 lbs 10 times 10 lbs 10 times 5 lbs 10 times Front Shoulder raise 5 lbs 10 times 10 lbs 5 times 5 lbs 5 times 10 lbs 5 times 5 lbs 5 times Shoulder Melee 10 times of 30 lb Shoulder Press 5 times of 40 lbs Shoulder Press 10 times of 25 lbs Shoulder Press Barbell Military Press of 45 lbs 12 times Overhead Military Press (Begin lift at head and raise over) 45 lbs 12 times Machine Military Press of 70 lbs 12 times 10 times of 35 Lb Plate front lift Chest Melee Standard Barbell Bench Press no added weights - 45 lbs 10 times 85 Pound Bench Press 7 times Bench Press Smith Machine 85 lbs 10 times D Bell Bench Press 5 times of 40 lbs DBell Bench Press 15 times of 35 lbs 85 Lb Chest Fly Machine of 12 times (I really miss doing bigger lifts, but Shredding got me messed up lol) So Today, I was able to walk the dog a Mile. Hopefully get a Mile or two with walking my dog tonight. Then, I plan on getting in another 5k run, and some more walking days. I as well been offered new job at the gym I workout out it's a mom and pop establishment. And I can workout, I just have to stop when customers come in. So this can do me wonders. I'll also be adding in daily pushups once the pain in my left arm goes away from my newest tattoo. So I should be in tip top shape for the Correction Officer academy, which hopefully i'll be in by January. that’s quite the regiment, good job! I gotta increase my cardio game. today’s chest day, feeling good for it though. |
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Post by The Real Valbroski on Oct 28, 2019 18:41:26 GMT -5
First time working out tonight in weeks. Feels good to start back up the routine, I just need to maintain it.
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Joined on: Nov 27, 2024 0:41:42 GMT -5
Posts: 0
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Post by Deleted on Oct 29, 2019 1:01:59 GMT -5
Wasn't really planning on posting in here, but I've been enjoying spending more time on the boards, and fitness is and has always been a huge part of my life so why not.
Had some fun with a home project this past weekend. Winter is arriving and I know I won't go out in -40 to the little calisthenics park. I bought some 1" PVC pipe and couplings and built my own parallettes for about $20. They seem to hold up pretty good so far. Really hoping I can learn proper handstand pushups and a proper planche over the winter. Plus keeps with the old school dungeon diy theme going on in my garage gym. Pretty sure my weightlifting bar is the only thing I've purchased new that cost any amount of money. New gym equipment sucks, the old school stuff is so much better.
Gym part of the garage is looking a little more spacious lately too. I've started cleaning the rest of of the garage up in preparation for a lifting clinic I'm holding for my track athletes in a couple weeks.
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Post by K5 on Oct 31, 2019 0:11:59 GMT -5
was back day again today. the girlfriend has started coming, and that combined with this rainy weather keeping the non-hardcores away so the gym is empty outside her and I, means some solid workouts and good atmosphere.
had a few too many cheat meals as of late, gotta clean that back up.
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Post by Affliction: Elite Trader on Nov 6, 2019 14:31:38 GMT -5
I've changed my routine for this week at the gym. I'm still doing chest/tri's, back/bi's, and shoulders/legs but I'm ending each workout with dropsets. Last 3 sets of each body part is done on either the cables or machines and 10 reps, drop 10lbs for another 10 reps, then drop another 10lbs for 10 reps. So basically each set is 30 reps. It's been killer so far and I'm feeling the burn and soreness like I did when I first started. On the flip side, this Halloween candy is killing my diet. I've done so well until my kids filled up 3 big bowls of candy. as of right now, I'm about 20 hours candy sober.
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Post by K5 on Nov 7, 2019 10:46:12 GMT -5
I've changed my routine for this week at the gym. I'm still doing chest/tri's, back/bi's, and shoulders/legs but I'm ending each workout with dropsets. Last 3 sets of each body part is done on either the cables or machines and 10 reps, drop 10lbs for another 10 reps, then drop another 10lbs for 10 reps. So basically each set is 30 reps. It's been killer so far and I'm feeling the burn and soreness like I did when I first started. On the flip side, this Halloween candy is killing my diet. I've done so well until my kids filled up 3 big bowls of candy. as of right now, I'm about 20 hours candy sober. yep, dropsets and supersets are both excellent for getting to hypertrophy and pushing yourself that bit farther! gotta love the blood flow/pump it causes as a result. diet is definitely 75% of the game (at least). i've been suffering at it a bit too, but it's winter time here in canada so sweater season - i gave myself a few weeks to enjoy off diet, and now i'm back on it. ground turkey and lean ground beef daily sucks but the results are clear. |
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Post by Affliction: Elite Trader on Nov 7, 2019 18:15:01 GMT -5
I love dropsets. That’s all. Keep kicking ass y’all!
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Post by K5 on Nov 14, 2019 19:46:27 GMT -5
chest day tmw am! woohoo. been dealing with early winter well too, keeping motivated.
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Post by K5 on Nov 15, 2019 13:05:16 GMT -5
...and chest day is done. was gruelling but my bench keeps going up consistently so I’m going to keep pushing. I’m actually excited for winter as a training season instead of seeing it as a detriment. we’ll see if my attitude keeps once we get into the -10 and everyone’s sick around me weather.
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I dont know good luck 
