The Workout Thread
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Sun Jun 08, 2014 9:24 pm
#61077- OtisSupreme Overlord
- Location : Texas
oh god. completely toasted my legs tonight.
platform deadlifts, bulgarian split squats, quad extensions, ham curls, calf raises (seated and standing).
and that's the second leg day of the week.
platform deadlifts, bulgarian split squats, quad extensions, ham curls, calf raises (seated and standing).
and that's the second leg day of the week.
Sun Jun 08, 2014 9:55 pm
#61079- AlphaI like Pink
2 leg days a week always SOUNDS so tempting. Then when its leg day it consist of walking around wondering what you don't want to do next. If only they swoll up and got veiny and puffed up completely filling the shorts gap.
Sun Jun 08, 2014 10:59 pm
#61080- OtisSupreme Overlord
- Location : Texas
Alpha wrote:2 leg days a week always SOUNDS so tempting. Then when its leg day it consist of walking around wondering what you don't want to do next. If only they swoll up and got veiny and puffed up completely filling the shorts gap.
yeah leg day was my least favorite by faaaaar. its just something about the quads and hams that they burn and hurt so much worse than any muscle in your upper body.
Mon Jun 09, 2014 7:58 am
#61082- AlphaI like Pink
and they hurt every time, every week. Knees too, hate that feeling of that much weight on bent knees.
Mon Jun 09, 2014 8:35 am
#61086- AlphaI like Pink
Plus being on a 8-8pm shift this week makes all lifts so damn productive
Mon Jun 09, 2014 8:48 am
#61088- RickMember
Any of you try plyos before doing legs?
Tue Jun 17, 2014 10:42 am
#61378- RickMember
Shorts on dead lift days... not a good idea. Shins are all scraped up.
Tue Jun 17, 2014 10:43 am
#61379- hiph0pan0tamusBUNKDRUNK
- Location : In my own little world
WaLkAwaY wrote:Shorts on dead lift days... not a good idea. Shins are all scraped up.
hey how are you doing since your accident!
Tue Jun 17, 2014 2:11 pm
#61392- AlphaI like Pink
I have to wear shorts on DL day. Shorter than normal shorts. Like luetient dangle size.
Doing squat action with shorts longer than knees always catch the knee cap and then pull down.
Doing squat action with shorts longer than knees always catch the knee cap and then pull down.
Tue Jun 17, 2014 2:16 pm
#61394- ChisaGod Of Boobs
- Location : Boston, MA
Tue Jun 17, 2014 3:26 pm
#61402- AlphaI like Pink
how else you supposed to do 21 on chest/bicep day #2?
Thu Jun 19, 2014 8:44 am
#61486- ChisaGod Of Boobs
- Location : Boston, MA
this is what happens when you black out mid lift
Thu Jun 19, 2014 9:06 am
#61490- AlphaI like Pink
Breathe. Pretty basic coaching. Black spots in front your face is the warning you're about to tip
Thu Jun 19, 2014 9:27 am
#61493- ChisaGod Of Boobs
- Location : Boston, MA
yep....gotta know the warning signs
whenever I saw spots, it was breath and quickly put the weights down
whenever I saw spots, it was breath and quickly put the weights down
Thu Jun 19, 2014 10:41 am
#61504- AlphaI like Pink
I see them doing DLs on some of the last reps. And used to on heavy hack squats. I don't put enough weight on free squats, knees buckle before passing out
Thu Jun 19, 2014 10:46 am
#61505- ChisaGod Of Boobs
- Location : Boston, MA
used to see them big time on back squats when I'd hit those last few
Fri Jun 20, 2014 1:45 pm
#61562- AlphaI like Pink
know what the unmanliest thing you can do in a gym is?
- Spoiler:
- Taking nude selfies
Edit:WTF is going on with pics posting sideways
Last edited by Alpha on Fri Jun 20, 2014 6:29 pm; edited 1 time in total (Reason for editing : still fking with sideways crap, don't get it)
Fri Jun 20, 2014 1:50 pm
#61563- ChisaGod Of Boobs
- Location : Boston, MA
I was going to say "cardio", but you clearly win
Fri Jun 20, 2014 6:45 pm
#61577- RickMember
Why are you going to eat 1983?
Fri Jun 20, 2014 7:22 pm
#61579- KerzoR9
- Location : Scotland
WaLkAwaY wrote:Why are you going to eat 1983?
Walk, It reads '1st 1983' because that's when he won the sperm race.
Fri Jun 20, 2014 10:54 pm
#61580- AlphaI like Pink
That's one of another 20 projects started and not finished. And the results of boredom and ink addiction lol
Sun Jun 22, 2014 7:17 pm
#61610- AlphaI like Pink
Flipped from a 4 day
Chest/tri
Back/bi
Legs
rest
Arms/Shoulders/Chest/back
rest
rest
To 5 day
Chest/abs
Back/Shoulders
Legs/abs
Cardio boxing
Rest
Arms/Shoulders/Abs
rest
But Swimming 45 min at least 5 days a week now.
Chest/tri
Back/bi
Legs
rest
Arms/Shoulders/Chest/back
rest
rest
To 5 day
Chest/abs
Back/Shoulders
Legs/abs
Cardio boxing
Rest
Arms/Shoulders/Abs
rest
But Swimming 45 min at least 5 days a week now.
Sun Jun 22, 2014 8:29 pm
#61617- chris hansonMember
Seems like a lot of shoulders, Alpha. Mine aren't usually 100% the day after benching
Sun Jun 22, 2014 9:22 pm
#61621- AlphaI like Pink
itemized for reading purpose
It more of front delts on chest day and rear/side delts on the other. then military press for traps
not a full blown shoulder workout twice. I keep saying I'm going to do legs twice a week, then just squats twice a week, but fk legs. They're proportionate enough
It more of front delts on chest day and rear/side delts on the other. then military press for traps
not a full blown shoulder workout twice. I keep saying I'm going to do legs twice a week, then just squats twice a week, but fk legs. They're proportionate enough
Sun Jun 22, 2014 11:02 pm
#61624- OtisSupreme Overlord
- Location : Texas
ive been having pretty good results with my split.
upperA:
bench press
dumbbell flys
barbell rows
pull downs
barbell military press
lateral raises
dumbbell curls
tricep press
LowerA:
leg press
bulgarian split squats
quad extensions
ham curls
seated calf raises
standing calf raises
off
upperB:
bench press
dips
barbell rows
high wide grip cable row (annihilates the rear delts and rhomboids)
straight arm pull downs with the rope
seated dumbbell shoulder press
rear delt flys on a 45 degree bench.
barbell curls
concentration curls
reverse grip tricep push downs
lowerB:
deficit deadlifts (done on a 2" platform to give more ROM and make you stronger from the bottom)
lunges
quad extensions
ham curls
calves
off
off
off
im not going to failure on any of my exercises. stopping 2 reps before failure so i dont fry my central nervous system with all the heavy compound exercises.
upperA:
bench press
dumbbell flys
barbell rows
pull downs
barbell military press
lateral raises
dumbbell curls
tricep press
LowerA:
leg press
bulgarian split squats
quad extensions
ham curls
seated calf raises
standing calf raises
off
upperB:
bench press
dips
barbell rows
high wide grip cable row (annihilates the rear delts and rhomboids)
straight arm pull downs with the rope
seated dumbbell shoulder press
rear delt flys on a 45 degree bench.
barbell curls
concentration curls
reverse grip tricep push downs
lowerB:
deficit deadlifts (done on a 2" platform to give more ROM and make you stronger from the bottom)
lunges
quad extensions
ham curls
calves
off
off
off
im not going to failure on any of my exercises. stopping 2 reps before failure so i dont fry my central nervous system with all the heavy compound exercises.
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