YOUR WORKOUT TODAY WAS.........

[F.I.S.T.]

Back today.

Wide Grip Pull Up's----------3 sets of 12 Slow Reps
Lat Pull Downs--------------4 Sets of 8
Hammer High Rows---------4 Sets of 12
Seated Rows----------------4 Sets of 8
Chest Supported Rows------4 Sets of-10 ----Superset with....
Reverse Grip Barbell Rows---4 Sets of 10


30 minutes on Elliptical

Great friggin workout today.Very pumped and felt really strong..

 

[lith56bigguy]

Shoulders today:

5x5 dumb shoulder press
100-5
100-6
100-6
100-6
100-8

Standing military press
135-10
135-9
135-8

dumb side lat raises
30-15
35-12
40-12

front cable raises
#6 on stack- 15
#7 on stack- 13
#8 on stack- 12

barbell shrugs
225-25
315-20
375-15
405-12
drop set to 315-failure, then to 225- failure, then 100lb dumbbells-failure

Thats it

 

[F.I.S.T.]

MMA CIRCUIT TRAINING TODAY

Today was more MMA circuit style training than anything.Object of this circuit is to perform as many reps as you can in 30 seconds before moving to the next exercise resting no more than 10 seconds between exercises.Run this circuit 3 times and its done......

Box Jump
Push Ups
Pull Ups
Burpees
Kettle Bell Swings
Sled Push
Weighted Crunches
Barb Squat and Overhead Press
Scissors Jump
Decline Push Ups
Alternate Renegade Rows
Medicine Ball Twists.

Cool down walk for 20 minutes and straight for the showers.LOL

 

[tunaman7]

Had a great quad workout. Added in some strict delt moves. Great pump on the quads tonite.

 

[TSizemore]

Deadlifts 5x3 @ 82.5% 1Rm
1xfailure at 82.5%
Squats 5x7 @ 72.5% 1Rm
BB Goodmornings 4x10
Walking Lunges 4x10 each leg
Leg Extensions 2x20

 

[GRIM]

Upper back, shoulder later than mix to end

 

[lith56bigguy]

ARMS

bis and tris together

Killed them

 

[F.I.S.T.]

Chest today.Moderate weight but really squeezed my pecs with each rep and did a 30 second stretch on the cable crossovers.

Smith Machine Incline Press----4 Sets of 10
Dumbbell Bench Press----------3 Sets of 12
Incline Dumbbell Flye-----------3 Sets of 10
Decline Bench Press------------4 Sets of 12
Cable Crossovers---------------7 Sets of 10

Treadmill for 30 minutes

 

[Mick]

Today I am going to take off, well not 100% because I might still do a few 12 ounce curls.

 

[F.I.S.T.]

Today I am going to take off, well not 100% because I might still do a few 12 ounce curls.

Mick

LOL.Ive had plenty of those workouts myself.

 

[tunaman7]

Bicep, Triceps, Calves and Abs.

Alt DB Curl
Wide Grip Push Downs
Spider Curls
DB Kick-Backs
Machine Preacher Curls
Smith French Press

Rope Crunches
Hanging Legs Raises
Seated Calve Raise

 

[F.I.S.T.]

Just some light MMA & circuit training early today with my kids.

 

[morrey]

upper body

 

[lith56bigguy]

legs finally pushing them again after my knee surgery

Squats 5x5
315x5
315x5
315x5
315x5
315x5

HammerStrength v squat

4-45's - 15
6-45's- 12 I think
6-45's+ 2-25's 9

Extensions
4 sets of 12-15 reps

Hamstring curls
4 sets of 12-15 reps
last set dropset till failure with help

Standing calf raises
4 sets of 15-25

Seated Calves
3 sets of 10-12

 

[GRIM]

bis and tris

 

[TSizemore]

5 rounds on the rower

Row 500 meters
10 over the rower burpees
Rest 2 min

Superset arms:
Db alt. Curls 4x10
Db skull crusher 4x15

Superset:
Rope cable curls 3x15
Straight bar press down 3x15

 

[morrey]

5 rounds on the rower

Row 500 meters
10 over the rower burpees
Rest 2 min

Superset arms:
Db alt. Curls 4x10
Db skull crusher 4x15

Superset:
Rope cable curls 3x15
Straight bar press down 3x15

TSizemore
Cardio day?

 

[tunaman7]

Lite Back and Chest

Stiff-arm push downs
Hammer Style inclines
Seated machine row
Pec Dec
Behind the neck pull-downs
Machine chest press

2 sets of Calve raises

 

[F.I.S.T.]

Taking the day off today to do family stuff.

Shoulders tomorrow.

 

[F.I.S.T.]

Shoulder day........


Seated Overhead Dumbbell Press..........1 Set of 12
Rest Pause Sets.........4 Sets to failure
Snatch Wide Grip Shrugs.......................50 Reps
Rear Delt Flyes....................................80 Reps (2 sets of 40 with 15 second rest in between to hit 80)
Face Pulls with External Rotations............60 Reps

20 Minutes on Elliptical.