Post: #226

HOOKERS DIG ABS

3 Dead Hang Pull-ups
20 Ab-Ball Crunches
15 Incline Push-ups
10 Hanging Bar Toe Touches
10 Cable Rotations (left and right) 2 plates
20 Air Squats

Do it without resting for time. Try to get more than 11 sets in 30 minutes.

Post: #227

Any advice on dumbbell deadlift/squats? I'm looking to do these when I'm using our apartment gym and can't make it to the actual gym. Have up to 70 lbs dumbbells and I just started working out again.

Straight leg dumbbell deadlifts?

Squats: dumbbells on shoulders or to the side?

Post: #228

(04-10-2013 01:57 PM)presidentcarter Wrote:  Any advice on dumbbell deadlift/squats? I'm looking to do these when I'm using our apartment gym and can't make it to the actual gym. Have up to 70 lbs dumbbells and I just started working out again.

Straight leg dumbbell deadlifts?

Squats: dumbbells on shoulders or to the side?

I love stiff legged/Romanian deadlifts with dumbells, the stretch/contraction is amazing.

For squats with dumbbells try cleaning them into the front squat position - some guys like to hold them palms out, others, palms in: it depends on your bio mechanics and where your wrists feel most comfortable. Remember with dumbbell squats you're always going to be limited by how much you can clean, or how much you can hold in the farmer's-walk position if you're holding them to the side.

Personally, I found holding them to the side was cumbersome. Really, a barbell would work much better - always. But as you explained when there's no access to a rack/barbells you can still get good work in.

Post: #229

Foam rolling and resistance band work pre and post workout.

Zercher Squat: 12 x 1 @ 315
Pull Throughs: 4 x 10 with bands
Barbell Glute Bridge: 4 x 10 @ 315
Ab Wheel: 3 x 15

Post: #230

FUCK START YOUR FACE

(1) 10-9-8-7-6-5-4-3-2-1
Renegade Man Maker @ 2x 25# DB
2 min Step up @ Farmer Carry
(2) 5 rounds
400m Run Carry @ 1 DB @ 25#
5x Get ups with same DB
10x Burpees
(3) 5 rounds
10x DL @ BW
10x Burpees
10x KB Swings @ 55#
5x Pull ups
10x DB Push Press @ 45#

Post: #231

I AM RON BERGUNDY?

(1) 50x KB Get ups @ 35# (each arm)
(2) 10 rounds
5x Pull ups
10x Push ups
30m Farmer Carry

Post: #232

Rack pull isolation holds: 5 x 1 @ 315 with 20 second hold
Pull ups wide grip with skinny band: 5 x 5
Hyperextensions: 4 x 10 with 45lb plate

Post: #233

LOVELY TURD

(1) 5 rounds
5x Hang Squat Clean
5x Push Press
5x Box Jump
1 min Rest

(2) 5 rounds
5x Bench
5x Dips
5x Plyo push up
1 min rest

(3) 5 rounds
5x Sandbag squat jump
5x Heavy Swing
1x sled push
1 min rest

(4) 5 rounds
5x Sprint
5x Goblet squat (HEAVY!)
10x Jumping Lunges (5x each leg)

Post: #234

3x 10 sit ups
3x 12-14 press ups
3x short bursts of boxing

100 lanes of swimming 8 meters (would say less then 800 meters because i push off

what do you guys think of that? how can i make it more difficult for myself?

Post: #235

Post: #236

BARELY LEGAL GIRLS IN LULULEMON SHORT SHORTS

tested out some maxes for a new program starting next week that will accomodate my gym. whats your guys' opinions on the leg press?

squat: 225x8x3 275x2 300x2 -- squats are feeling a lot better now that I've changed my shoes and my stance (chucks before but they had a huge rip in them I couldn't get deep I'm blaming it on the shoes). hip flexors and hammstrings are super tight from sitting all day for a few weeks. I'm gonna stick to 8 reps for the next little bit though)
leg press: 585x10x3 675x5x3
bench: various grips 135x10x5
t-bar row: (4 plates)x5x3 -- didn't like these one bit, I need to find something to replace my pendlay rows.
good mornings: 135x10x3
bb curl: 70x10x3
db press: 45s x10x3

Post: #237

Lost my first pair of boxers to squats on Friday.

Post: #238

TONGUE LASHING

(1) Work up to 1RM Standing Press
(2) 6 rounds
3x Press @ 75-80% 1RM
10m Walking lunges holding DB
(3) 5 rounds
5x Curtis P’s
1x Rope Climb or 10x pull ups
(4) 30/30 Jingle Jangles

"CURTIS P" – At Prescribed Weight
1. Hang Squat Clean (HSC)
2. Lunge Forward Right leg
3. Lunge Forward Left leg
4. Push Press

Post: #239

I'm going have to start a internal cleanse soon. The heavy meat a egg diet is making my pits smell like shit. I woke up today with an aroma that would kill a bear. It's not that funky BO you smell on weird dudes in the gym or your gym bag but strait up an aroma. Maybe this migt attract more women, I'll will test this week before I start back on chlorophyll in May.

My leg gains have stalled also. I will write another post in here asking for some tips for you guys.

Off to the gym!

Post: #240

Main effort:

3 ladders of 3 rungs of

KB clean and press with 60 lb KB
Pullup BW + 45 lbs

Post: #241

Anyone ever try a strict pullup only workout during back day?

I've seen my buddy do this once. For the hour he was in the gym he'd only do pullups. He's quite heavy although really strong so maybe every set he did somewhere in between 8-12 reps. Then he would rest as long as necessary to get in that rep range again. Maybe the rest at first was only 1-2 minutes, later being 5 or so. I think he did at least 10-15 sets.

Usually I would assume that although this seems interesting, there are better things to do/include in a back workout day. But this guy has an extremely large and developed upper back that makes me think he might be onto something here.

Post: #242

(05-30-2013 09:20 AM)Nascimento Wrote:  Anyone ever try a strict pullup only workout during back day?

I've seen my buddy do this once. For the hour he was in the gym he'd only do pullups. He's quite heavy although really strong so maybe every set he did somewhere in between 8-12 reps. Then he would rest as long as necessary to get in that rep range again. Maybe the rest at first was only 1-2 minutes, later being 5 or so. I think he did at least 10-15 sets.

Usually I would assume that although this seems interesting, there are better things to do/include in a back workout day. But this guy has an extremely large and developed upper back that makes me think he might be onto something here.

You can do an all pull-up back day, especially if you mix it up. Do sets of narrow and wide grips. Wear a weight belt or wrap your legs around a weight. Very wide grips where you can't even fully extend your arms on the way down are the best to work your back.

Post: #243

Todays work out:
The p90x Back and Leg disc

Post: #244

Recently injured my elbow and have to take a couple of months off of upper body work, so only legs for now.

Haven't squatted in a year or so due to some lower back pain but decided to go back to squatting with the Smolov squat routine. It's supposed to be brutal.

Third day today, lower back acting up a little but feeling good overall, squats going up easy and smoothly so far. Looking at the plan I'm sure in 3 weeks I'll be crying in pain though.

Post: #245

Smolov Squat Routine - 4th day completed

Still feeling good.

Post: #246

Jumped rope 200 in a row 5 times.
Pistol squats right after that

Post: #247

Why arent most of you following a strict program? Seems like you guys are picking randoms exercises doing randoms sets till youre tired and call it a day.... Seriously follow some program, dont add innecesary shit, keep track of your numbers, most of you are too low on your numbers to not make the most out of linear progress

Post: #248

edit

Post: #249

A 5kg increase in two days is too much especially on overhead press make it 2.5 after you succesfully complete the sets (im assuming youre not cheating either)

Post: #250

Felt like mixing shit up today, so I copied Joe Defrancos dynamic upper body workout. Had a fucking blast doing it.