Gym Check-In Thread

[Rosecrans]

30 mins on the treadmill, 30 mins on the elliptical for an hour of hardcore cardio. Got outta there soaked as a muthaphukka...


Tomorrow morning, the 2-a-days begin

 

[Kid McNamara]

June 29th, 2015: Chest/Back

Morning
Flat Bench Press (10 Sets, Light to Heavy to Light), failure at 315
Muay Thai (30 Minutes Drilling, 15 Minutes Circuit)

Afternoon
Dumbbell Press (6 Sets, Light (100, 110) to Heavy (120, 130)), failure at 145
Incline Dumbbell Press (5 Sets, Light (100, 110) to Heavy (120))
Lat Pulldowns (6 Sets, Heavy)
Narrow Grip Pulldowns (6 Sets, Heavy)

Reading
Arnold's Autobiography (Mental Training)
Arnold's Encyclopedia of Bodybuilding (Physical Training)
Tao of Jeet Kune Do (Striking Techniques, Mental Training, Philosophy)
Get Tough or Die Fat (Mental Training)

Goals
Cut Weight Like Crazy

 

[semtex]

Today was GVT upper body (pull focus)
pullups: 10x10 : did them very slow and controlled despite the high reps
Overhead press 135lbs: 5x 10

 

[Kid McNamara]

Going to begin a full 8-weeks of cutting tomorrow (well, forget calling it cutting, for me it's just weight loss).

Starting to really understand how poor of shape I'm in and it's disgusting.

Looking like them fat thirty something black dudes, wasting my good looks. Time to get it together.

 

[NSSVO]

Physical therapy today. Tried to get everything done in 20. So I got a good sweat. Getting better and stronger. Staying positive.

Back: 8 reps x 4 sets of 105lb dumbell rows
6-7 reps x 4 sets lateral pull downs
20 reps x 6 sets shoulder shrugs with 2 plates on each side standing.
8 reps x 6 sets lower back machine
Biceps: 8 reps x 3 sets of 35s curls sitting
6-8 reps x 3 sets of 50 hammer curls
6 half rep, 6 full rep, 6 other half x 3 sets with 25s
Trying to get back. I have to drop weight, but I really like rice I'll get there.

 

[DonKnock]

Heard Mayweather does 500 sit ups a day during his camps so I mixed that in with my boxing work yesterday

Had to take an extra rest day today

My abs pumped af tho

 

[Rosecrans]

Looking like them fat thirty something black dudes, wasting my good looks. Time to get it together.

Feel the same way breh





Did upper body circuit training with a personal trainer today and realized how fukkin disgustingly out of shape I am and how I've been wasting my time doing upper body splits.

Gonna do circuit training with endurance lifting for functional muscle and the lean body I've always wanted

 

[DonKnock]

Dropping reps down this week (8-11) and going up in weight.

Bench
Incline db
Db flys
PecDec
Tric Pressdown
Tric overhead
CX Skullcrushers

Standing calf raise
Seated calf raise

 

[Kid McNamara]

June 30th, 2015: Freestyle

Morning
Seated Barbell Shoulder Press (12, 10, 8, 5, 1, 1, 5, 8, 10)

Afternoon
One of the gym rats challenged me to hit chest again and go through his Tuesday workout. I'm going to try and remember the weights. We workout six days a week and hit body parts on multiple days (two, sometimes three).

All we did was...

Flat Bench Press: 10 Sets, 300 Reps (50, 40, 30, 20, 10, 10, 20, 30, 40, 50)
- Can't remember exact weights.
- My 10 rep sets were 185 and then 225 (failure at about 8 reps)
- Didn't really fail on the way down, failed multiple times on the way back up
- On failure, count to ten and continue lifting, lower the weight as a last resort

Tremendous workout.

Evening
Muay Thai

 

[unit321]

I did cardio and triceps last night. For triceps, I did tricep extensions with an EZ-curl bar.

For cardio, I ran 1 mile at 7 MPH. Then I jogged 2 miles at 6 MPH.

 

[Kid McNamara]

July 1st, 2015: Back/Arms

Morning
Muay Thai

Afternoon/Evening
V-Bar Tricep Pushdowns: 13 Sets, 430 Reps (60, 50, 40, 30, 20, 10, 10, 20, 30, 40, 50, 60, 10)
Lat Pulldown (5 Sets, Heavy)
Rope Rows (4 Sets, Heavy)

Spent after the tricep workout, should've done back in the morning, will finish tomorrow.

- Main thing to do now is really begin tracking calories.
- Must put together an actual plan, have an actual vision of where I want to be.

We in this.

Long-Term Goal: Will Smith (I, Robot, I am Legend era)

I have a very similar face, but may have a bigger build, who knows (all this fat). He is around 33-35 here.

Or, a black version of:

 

[Rosecrans]

Day off. Dumping Keto for a conventional 40/40/20 diet.

Tomorrow: AM cardio and then circuit training in the evening.

 

[The ADD]

July 1st, 2015: Back/Arms

Morning
Muay Thai

Afternoon/Evening
V-Bar Tricep Pushdowns: 13 Sets, 430 Reps (60, 50, 40, 30, 20, 10, 10, 20, 30, 40, 50, 60, 10)
Lat Pulldown (5 Sets, Heavy)
Rope Rows (4 Sets, Heavy)

Spent after the tricep workout, should've done back in the morning, will finish tomorrow.

- Main thing to do now is really begin tracking calories.
- Must put together an actual plan, have an actual vision of where I want to be.

We in this.

Long-Term Goal: Will Smith (I, Robot, I am Legend era)

I have a very similar face, but may have a bigger build, who knows (all this fat). He is around 33-35 here.

Or, a black version of:

Any reason you don't do more compound movements and legs?

 

[Kid McNamara]

Any reason you don't do more compound movements and legs?

Compounds like bench, dumbbell bench, shoulder press, and rows are done quite often.

Once I hit a certain weight, I'll get on squats, lunges, dips, and so on.

I actually made a thread about how fat I am right now. Certain movements just don't work for me or aren't comfortable enough to be done with confidence. Limbs and joint are still on point, want to keep them that way.

...but don't worry, it's coming.

 

[The ADD]

Compounds like bench, dumbbell bench, shoulder press, and rows are done quite often.

Once I hit a certain weight, I'll get on squats, lunges, dips, and so on.

I actually made a thread about how fat I am right now. Certain movements just don't work for me or aren't comfortable enough to be done with confidence. Limbs and joint are still on point, want to keep them that way.

...but don't worry, it's coming.

Got it, you seem like you are making progress.