Weighted vest, combos, circuits, plyos and bag work

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  1. #3586
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    Quote Originally Posted by Built View Post
    I'm cutting, so my workouts are short and heavy at the moment. Following the basic guidelines in this post on my blog, but I only do 3x5 and 3x8 for most movements, plus sprint intervals, bicycle sprints, hill repeats and complexes (one of each) spread out throughout the week - the cardio stuff is explained in here.
    Sadly this link no longer works.

    Good to see this journal charging on !


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    IronMag Labs Discount Code for 15% more negs "Captn15"


    TheCaptn' is not a registered proctologist. His post are for his amusement only. Please seek proper medical advice if symptoms persist.




  2. #3587
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    Quote Originally Posted by theCaptn' View Post
    Sadly this link no longer works.

    Good to see this journal charging on !


    Sent from my iPhone using Tapatalk Pro
    Thanks for trying to post the link. <thumbs>

    Good to see some others still posting workouts here after more than 10 years .....
    Do it!

  3. #3588
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    1/11/17

    Lower

    5M tread / 5M Row

    Lying Leg Raise
    25 (4)

    Goblet Squat
    65 x 10 (4)

    Hamstring Curl
    90 x 12
    95 x 12
    100 x 10

    Leg Press
    250 x 10
    290 x 10
    310 x 10
    370 x 10

    Ab Wheel
    25 (4)

    ===================

    1/12/17

    Upper

    5M on tread / 5M on Row

    Sup Grip Pulldowns
    220 x 4 (6)

    Smith Bench
    235 x 4 (6)

    T-Row
    135 x 10 (3)

    Dips
    15 (3)

    DB Curl
    40 x 12 (4)

    Weight: 193
    Do it!

  4. #3589
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    1/13/17

    Full body

    * 15 min on Row Machine

    Lying Leg Raise
    20 (5)

    Trapbar Farmers Walk
    225 x 80 steps (3)

    Squat
    95 x 10 (3)

    Smith Bench
    195 x 12, 12, 12, 9+1+1+1

    Pullups
    10 (3)

    Weight: 193
    Do it!

  5. #3590
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    1/14/17

    Fullbody

    10M on Row

    5M on Tread

    Dual DB Swing
    40 x 10 (3)

    DB Snatch
    70 x 3 (3)

    DB Farmers Walk
    100 x 40 steps (8)

    Ab Wheel
    20 (4)

    5M on Tread

    Weight: 193
    Do it!

  6. #3591
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    1/16/17

    Upper

    5M on Row

    Straight Armed Pulldown
    67 x 15 (3)

    Smith Bench
    245 x 4 (7)

    TRow
    135 x 12, 12, 12, 10

    Dips
    20, 20, 20, 18

    Pullups
    11, 9, 7

    Lying Triceps Press
    25, 25, 25

    Weight: 193
    Do it!

  7. #3592
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    1/17/17

    Lower

    5M tread
    5M row

    TB deads
    225 x 5, 8, 10, 12

    Ab wheel
    20 (3)

    Hamstring Curl
    80 x 12
    90 x 15. (3)

    Lying leg raise
    25 (3)

    Calf raise
    25 x 15. (3)



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    Do it!

  8. #3593
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    1/19/17

    Upper

    5M on tread

    5M on Row

    Pulldowns
    220 x 9
    240 x 6
    240 x 6
    220 x 9
    220 x 9

    Smith Bench Wave
    185 x 13
    215 x 8

    225 x 3 / 235 x 2 / 245 x 1 (15 second RI)
    235 x 3 / 245 x 2 / 255 x 1 (15 second RI)
    245 x 3 / 255 x 2 / 265 x 0 (fail)

    185 x 12

    Tbar Row
    135 x 10 (3)

    Seated Dip
    230 x 9 (4)
    Do it!

  9. #3594
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    1/20/17

    Lower

    Shot for about 30 minutes

    Ab Wheel
    20 (4)

    Trapbar SLDL
    135 x 15 (4)

    Trapbar Deads
    225 x 5 (4)

    Hanging Leg Raise
    15 (3)

    ===

    Also started PT for my Calves.....I need to work on hip mobility and strengthening calves.
    Do it!

  10. #3595
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    1/23/17

    UPPER

    5M Tread / 5M on Row

    Straight Armed Pulldown 72 x 15 (4)

    Smith Bench 235 x 5 (5)

    TRow 135 x 10, 9, 10

    Dips 20, 18, 20

    Pullups 10, 9, 8

    Lying Triceps Press 30 (3)

    Weight: 195
    Do it!

  11. #3596
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    1/24/17

    LOWER


    5 M Tread / 5 M Row

    Lying Leg Raise
    25 (3)

    TB Deads
    315 x 4, 5, 5, 5, 5

    Ab Wheel
    20 (3)

    Hamstring Curl
    90 x 15 (3)

    Leg Press
    250 x 15
    310 x 10
    230 x 30
    Do it!

  12. #3597
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    1/26/17

    Upper

    5M tread / 5M row

    Pulldowns
    220 x 9, 8, 8, 8, 8

    Smith Bench
    205 x 10
    215 x 7
    225 x 5
    205 x 9
    185 x 20 (RP set)

    Machine Row
    180 x 10 (4)

    Seated Triceps Press
    230 x 10 (4)

    DB Curl
    50 x 8, 10, 10

    Weight: 194
    Do it!

  13. #3598
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    1/29/17

    Upper

    5 M on tread / 10M on row

    Smith Bench
    225 x 3
    245 x 3
    255 x 3
    265 x 3
    270 x 3
    255 x 3
    245 x 5
    225 x 7
    185 x 20 (12, 2, 2, 1, 1, 1, 1) Rest - 6 seconds between sets

    T-Row
    170 x 4 (3)
    135 x 13

    Dips
    20 (3)

    Pullups
    10 (3)

    * Happy 46th bday to me
    Do it!

  14. #3599
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    1/31/17

    LOWER


    5 M Tread / 5 M Row

    Lying Leg Raise
    25 (4)

    TB Deads
    275 x 5 (5)

    Hanging leg raise
    +10 x 15 (3)

    Hamstring Curl
    90 x 15 (3)

    Leg Press
    180 x 20
    270 x 15
    310 x 15
    Do it!

  15. #3600
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    2/1/17

    Upper

    5M on Tread / 5M on Row

    Pullups
    10 (3)

    Smith Bench
    185 x 10
    225 x 5
    235 x 3
    245 x 3, 3, 3, 3, 3

    Row Machine
    200 x 10 (3)

    Seated Dips
    230 x 10 (3)

    ========

    2/3/17

    Lower

    * PT for 45 minutes to strengthen my calves

    5M on Tread / 10M on Row

    Ab Wheel
    25 (3)

    TB Deads
    225 x 5
    315 x 3
    405 x 1, 1

    (switched bars)

    345 x 3
    395 x 1
    415 x 1, 1, 1
    345 x 3

    Lying Leg Raise
    25 (3)

    =====


    2/5/17

    UPPER

    Pulldowns
    240 x 4 (4)

    Smith Ladders
    205 x 5 / 12s rest / 225 x 3 / 12s rest / 245 x 1
    215 x 5 / 12s rest / 225 x 3 / 12s rest / 235 x 1
    225 x 5 / 12s rest / 235 x 3 / 12s rest / 245 x 1
    235 x 5 / 12s rest / 245 x 3 / 12 s rest / 255 x 1 * Tough Set!!

    195 x 20 RP ( 11, 2, 2, 2, 1, 1, 1)

    Tbar Row
    140 x 10 (4)

    OH Triceps Press
    25 (4)

    Weight: 196 (2 more weeks to bulk)

    Great workout today!! Upper body jacked.
    Do it!

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