Gym Check-In Thread

[Kid McNamara]

Ended up mixing high-volume and low-volume on dumbbell bench this afternoon. Ended up doing six sets of flat and six sets of incline.

Was incredibly positive, had a workout partner that pushed me to go heavy and exceed my limits.

 

[Rosecrans]

We got some hardcore mufukkaz up in here, the results will be

 

[DonKnock]

Watched some Tyson fights before I did my boxing training today and it had me straight
Went hard af.

Shoulder day coming up tomorrow.

 

[Rosecrans]

Forced day off fukkin stuck at the office for 12 hours today...


Gonna murder a muthaphukka tomorrow if they get in my way before I hit the gym

 

[Kid McNamara]

June 23rd, 2015: Shoulders/Arms

Morning
Supersetting Biceps and Triceps
Pushdowns (V-Bar, Rope)
Curls (Straight-Bar, Rope)
Hammer Curls
Seated Curls

Some CAC tried to interrupt my superset, moving my attachments like a chump. After a 10 minute confrontation, management had my back...apologizing and such. CAC ran out of their with that anger. Oh well.

They see me in there working.

Afternoon
Muay Thai and No-Gi BJJ (@Mowgli)

Didn't feel like hitting the gym afterwards...but

Shoulders
Seated Barbell Shoulder Press
Lateral Raises

2100 Calories
No Eating Window

 

[Mowgli]

June 23rd, 2015: Shoulders/Arms

Morning
Supersetting Biceps and Triceps
Pushdowns (V-Bar, Rope)
Curls (Straight-Bar, Rope)
Hammer Curls
Seated Curls

Some CAC tried to interrupt my superset, moving my attachments like a chump. After a 10 minute confrontation, management had my back...apologizing and such. CAC ran out of their with that anger. Oh well.

They see me in there working.

Afternoon
Muay Thai and No-Gi BJJ (@Mowgli)

Didn't feel like hitting the gym afterwards...but

Shoulders
Seated Barbell Shoulder Press
Lateral Raises

2100 Calories
No Eating Window

This man is becoming something greater then regular.

 

[unit321]

I did legs yesterday. My knee was feeling funny. But I did a leg workout.
Started out slow.
Leg press.
180 lbs x 10 reps for 4 sets.

Smith machine squats.
115 lbs x 10 reps for 1 set
135 lbs. x 10 reps for 1 sets

barbell squats
135 lbs. x 10 reps for 3 sets.
155 lbs. x 10 reps for 1 set
185 lbs x 5 reps for 1 set
205 lbs. x 5 reps for 1 set
225 lbs. x 5 reps for 1 set
245 lbs. x 3 reps for 1 set
265 lbs. x 2 reps for 5 sets
225 lbs. x 5 reps for 2 sets

 

[Rosecrans]

Shoulders and Delts were crushed today

Circuit training + cardio tomorrow

 

[BobbyBooshay]

Weds - Boulder Shoulders

DB Shoulder Press
22lbs x 15-20 for 5
44lbs x 8-10 for 3
66lbs x 8-10 for 3
88lbs x 8-10 for 3
22lbs x 8-10 for 2

Side lateral raises
11lbs plate x 20 for 5 - Got this from Mike Rashid, burns like hell.

Front lateral raises
33lbs plate x 8-10 for 3
44lbs plate x 8-10 for 3

Shrugs with trap bar (bar weighs 22lbs)
88lbs x 8-10 for 4
176lbs x 8-10 for 3
88lbs x 8-10 for 2
44lbs x 8-15 for 2

BB Raises
22lbs x 8-10 for 5

Rear delt pulls with rope
Cant remember weight was doing the Mike Rashid technique of one of my boy just placing a pin randomly in the weight. Done 5 of these.

45 min cross trainer cardio

 

[Rosecrans]

Change of Plans:


Annihilated Chest:


Dumbbell Bench Press
Decline Bench Press
Flies
Pec Deck
Dips

 

[DonKnock]

Shoulders got handled yesterday:
-db shoulder press (RP)
-upright rows(RP)
-lateral raise(RP)
-b/o lateral raise(RP)
-db shrugs(RP)

-leg press calf raises
- hanging pike raises

2 hours of sparring training today.

 

[Kid McNamara]

Few Injuries to Report:

1. Someone hit me with a falling armbar in BJJ and tweaked my elbow.
2. Wrist got tweaked in BJJ and from lifting heavy without wrist support.
3. Doing heavy V-Bar Pushdowns and the edge of the bar tore the skin on both hands. Gripping hurts like shyt.
4. Heavy shoulder workout, tweaked something on my right side. Hurts when I turn (this has happened before).

Adjusted to 10x10 workouts with 35 second rest period the last couple of days. Obviously much lighter weights.

Wednesday: Chest (Bench, Incline, Cable Flys), Back (Lat Pulldown, Narrow Grip Pulldown)
Thursday: Shoulder (Front and Rear Presses)

There were Deadlifts in there somewhere too.

Lightened up a little bit and will gradually get back into it full force.

 

[BobbyBooshay]

Thursday - Gun Day

DB curls
33lbs x 10-15 for 3
44lbs x 8-10 for 3
55lbs x 8-10 for 3
33lbs x 10 for 3

Tri pulldowns - just light warm ups, my elbow needs warming up, so lots of these at a low weight

BB curls - no not in the squat rack lol
Wide 44bs x 15-20 for 2
Close 44lbs x 15-20 for 2
Wide 88lbs x 8-10 for 3
Close 88lbs x 8-10 for 3
Wide 110lbs x 6-8 for 2
Close 44lbs x 15-20 for 2

BB SkullCrushers with presses superset
55lbs x 8-12 for 3
77lbs x 8-12 for 3
99lbs x 6-8 for 3
55lbs x 8-12 for 2

BB Concentration curls
33lbs x 20 for 5, again another Mike Rashid thing, just killing our bis for that STUPID PUMP

Tri rope pulldowns on machine
SuperSet Overhead Tri Extensions with overhand grip and then underhand grip on mahcine
KickBacks with machine

45 mins cross trainer cardio

 

[Kid McNamara]

Thursday - Gun Day

DB curls
33lbs x 10-15 for 3
44lbs x 8-10 for 3
55lbs x 8-10 for 3
33lbs x 10 for 3

Tri pulldowns - just light warm ups, my elbow needs warming up, so lots of these at a low weight

BB curls - no not in the squat rack lol
Wide 44bs x 15-20 for 2
Close 44lbs x 15-20 for 2
Wide 88lbs x 8-10 for 3
Close 88lbs x 8-10 for 3
Wide 110lbs x 6-8 for 2
Close 44lbs x 15-20 for 2

BB SkullCrushers with presses superset
55lbs x 8-12 for 3
77lbs x 8-12 for 3
99lbs x 6-8 for 3
55lbs x 8-12 for 2

BB Concentration curls
33lbs x 20 for 5, again another Mike Rashid thing, just killing our bis for that STUPID PUMP

Tri rope pulldowns on machine
SuperSet Overhead Tri Extensions with overhand grip and then underhand grip on mahcine
KickBacks with machine

45 mins cross trainer cardio

Might have to look into that routine. Arms are starting to get boring to me, need a shake up.

 

[Kid McNamara]

Did some assorted Chest/Back today, still nursing these injuries but refuse to stay out of the gym for too long.

About to create the 17 Thesis, everyone stay tuned.