Gym Check-In Thread

[Rosecrans]

Lower Body + Core Circuit Training today, went fukkin ham my nikkaz. I had a lot more energy thanks to re-introducing carbs and went after it.

Workout lasted about an hour at high intensity, followed by a good stretch.

Gonna do circuit training twice a week and then endurance lifting and cardio on the other days

 

[Kid McNamara]

July 2nd, 2015: Back/Shoulders

Morning (Back Attack):
V-Bar Pulldown: 4 Sets, 100 Reps (25, 25, 25, 25), Killer
Neutral-Grip Pulldown: 4 Sets, 60 Reps, Solid
Rope Seated Row: 4 Sets, 60 Reps, Killer
Lying T-Bar Row: 4 Sets, 120 Reps, Killer (Alternate a 25-lbs plate every 5 reps, 5on/5off/5on/5off, KILLER)

Afternoon (Shoulders):
Dumbbell Shrugs: 10 Sets, 300 Reps, Solid
Front Cable Raises: 10 Sets, 300 Reps, KILLER (I'm 6'8", this destroyed me)
Cable Lateral Raises: 4 Sets, 40 Reps, Solid

Evening (Cardio):
Muay Thai (1 Hour)

- Looking toward the future, one or two years down the line I'm going to have an unbelievable look going, fukk the present.

 

[DonKnock]

Boxing training done today with 300 crunches (still a little sore from the 500 last time)

Yesterday went through back and bic fairly quickly

B/o rows
pulldown behind neck
cable rows
reverse grip pulldown
barbell curl
preacher curl
1 arm cable curl

2 sets of back hyperexts

 

[DonKnock]

Db Shoulder Press
Smith Machine Upright Rows
CX Lateral Raises
b/o db Lateral Raises
Db Shrugs

Hanging Pike Raises for the lower abs

 

[Rosecrans]

Did Back:

WIde Grip Pull-Ups
Narrow Grip Pull Ups
Under Hand Chin Ups
Dumbbell Rows
Lat Pulldown

and One hour on the Elliptical for 6.5 Miles


Feel good about pushing through despite being sore from the leg circuit yesterday

 

[Kid McNamara]

July 3rd, 2015: Legs

Afternoon:
Leg Press: 10 Sets, 300 Reps (50, 40, 30, 20, 10, 10, 20, 30, 40, 50)
- Sets of 10 were 600 then 690 pounds.
- Haven't done legs in awhile, would've hit that 1/2 ton mark otherwise.
- Might throw in two miles cardio this evening.

 

[Kid McNamara]

July 4th, 2015: Back/Arms

Afternoon:
Lying T-Bar Rows: 10 Sets, 300 Reps (50, 40, 30, 20, 10, 10, 20, 30, 40, 50)
Dumbbell Curls: 10 Sets, 100 Reps

Note: We are not doing different exercises, but we pick exercises that really work the muscle.

The volume stuff (8x8, 10x10, etc.) is less about hitting multiple stations and more about pushing that muscle to failure. shyt is lovely.

 

[DonKnock]

Light leg day

Leg Press
Front Squats
Leg Exts
Deadlifts
Seated Leg Curls

 

[The ADD]

July 4th, 2015: Back/Arms

Afternoon:
Lying T-Bar Rows: 10 Sets, 300 Reps (50, 40, 30, 20, 10, 10, 20, 30, 40, 50)
Dumbbell Curls: 10 Sets, 100 Reps

Note: We are not doing different exercises, but we pick exercises that really work the muscle.

The volume stuff (8x8, 10x10, etc.) is less about hitting multiple stations and more about pushing that muscle to failure. shyt is lovely.

That volume.............

 

[Rosecrans]

Woke up and went straight to the gym

Did Chest and Cardio

Dumbbell Bench Press: 4 sets
Decline Bench Press: 4 sets
Dips: 4 sets
Tricep Extensions: 3 sets

and did 40 mins of cardio on the treadmill

 

[winb83]

Woke up and went straight to the gym

I always go to the gym first thing. My rule is on gym days I don't eat my first meal until after a workout. It keeps me going regularly.

 

[Kid McNamara]

Fellas.

My. Whole. Body. Is. Sore.

 

[Rosecrans]

Had that extra muphukkin motivation today so I just did

4 sets of pushups
4 sets of pullovers
one-arm tricep extensions
3 sets of kickbacks

 

[Rosecrans]

Did 80 mins cardio today...interval run/walk and some elliptical

Feeling good brehs

 

[BobbyBooshay]

Destoryed Chest yesterday then 10 min SSCV and then 10 min HIIT

Not done HIIT in a while, love that shyt, def gonna up the length now.

T Shirt was drenched