12-15-2013, 01:54 PM
Romanian dead lifts 3x12x160 (no barbells to work with so 80's dumbells)
Weighted dips 45lbsx11 drop set to BWx7
Weighted chins 45lbsx7 drop set BWx5
Lateral delt machine 90x8 drop set 70x5
Tri Pushdowns 155x11
Little to no rest between exercises (try to takes less than a minute to set it and get to work).
12-15-2013, 05:47 PM
Smith Machine squats doing 1 1/2 reps x 1 set
Leg Press doing rest pause reps x 1 set
Sissy squats x 1 set to failure
Then did calves and shoulders.
12-16-2013, 03:24 AM
Back was ok today. Started ramping my deadlifts back up.
Squats: 5x5 @ 145 kg (319 lb)
Overhead Press: 5x5 @ 65 kg (143 lb) - Failed on final rep of final set, but my left shoulder has been average today. Happy overall
Deadlifts: 1x5 @ 150 kg (330 lb)
Deadlifts felt way tighter and cleaner than last time I was at this weight. Very happy overall.
Finished with 3x8 supersetted Lower back raises w/dumbbell rear delt flies @ 7.5kgs and some ab work. It's crazy how much squatting and deadlifting has improved my core strength compared to the last time I bothered to do ab work. That shit is crazy.
12-16-2013, 08:27 AM
Probably gonna go do a little HIIT at lunch. 8-10 sets. Have to decide on rest periods before I go in though. Anywhere from 10sec to about a minute. We shall see. Definitely hitting the sauna as well though.
12-16-2013, 08:42 AM
@Neckhammer: What did you do?
HIIT on ergometer ith alpine programme-20min
packing boxes again...
12-16-2013, 02:16 PM
^ I punked out....had to go to the post office....line was horribly long. Went and had lunch and came back to work. Might go tonight instead. My norm is 20 second sprint 40 second active recovery on a recline bike or something like that.
12-19-2013, 12:08 PM
Fun times at the gym first the "corrective squats"
Overhead squats 3x10xbar (45lbs)
Front squats 3x10x95lbs
Then the smith machine since there is no rack
Back squats 200x5 dropset 150x8 dropset 100x8
Dumbell standing presses 120lb (60s)x5 DS 90lbsx6 DS 60lbsx5 DS 40lbsx 4 ..... Damn.
Dumbell one arm row 80x8
Pullups/Chins/Neutral varying grips everytime hit failure so done as a DS/superset with the row....about 6-8sets x 5-8 reps....lost count.
12-19-2013, 12:20 PM
Jillian Micheals "Killer Buns and Thighs" - I'm having my two "Christmas weeks", almost forgot how much I like ths workout
12-19-2013, 02:54 PM
I like watching those while I eat mince pies and drink eggnog !
Originally Posted by gergirl
12-19-2013, 09:59 PM
Punked out on my Wednesday workout. I think my body is now asking for a deload.
Squats: 5x5 @ 147.5 kg (325 lbs)
Bench: 2x3 @97.5 kg (215 lbs)
Dips: 2x Bodyweight to failure
NG Chin ups: 2x Bodyweight to failure
The bench presses were meant to be 5x5 and followed with 5x5 Pendlay Rows. I was just nowhere on the lift. Last Friday, 95 kg went up cleanly and fluidly. Wednesday was just torture. I've successfully 5RM'ed 100 kgs before, so a performance like that just shouldn't have happened.
Got a work function tonight. I'm going to do a couple of change up workouts focused on bodyweight exercises over the Xmas break and hit the gym strong in the new year.
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