Post your last workout...

[ROCKETW19]

Big time.

The first time i ever tried it i got 6 rounds.

Pullups have been and still are a bottleneck for me.

Ya I was thinkin the samething the first 5 or so set would be fine but the pull ups would catch up to me and slow me down big time.
I will try this one day just not today.lol.

[coffee-guy]

Shoulders and Biceps...



(Alternating Bodypart Supersets....)



Barbell Shoulder Press (to the front)

135 x 20
225 x 12
245 x 10
245 x 7 (thank god for safety pins :P)

Barbell Curls on Preacher Bench

85 x 15
105 x 12
105 x 12



Dumbbell Lateral Raises

50 x 12
50 x 12
50 x 10

Dumbbell Hammer Curls

60 x 12
60 x 12
60 x 8



Machine Laterals

120 x 15
120 x 15

Machine Curls

8? x 15
Dropset......



Abs

Hanging Leg Raises

4 sets of 25

[mr8907]

cardio 30 min

one arm t-bar rows 4 sets
1 plate x10
2 plates x8
2 and a ten x6
2 and a quarter x5
had some grip problems with the last two really ticked me off

rocky pull downs 160lbs x8

pull downs 180 lbs x8(wide) 2 sets

standing over head press 3 sets
2 sets 135x8
1 set 155 x5

shrugs x 4 sets
225 x10
315x10
405x7
500x5

[WonderWoman]

legs for me too

Cybex squat press machine:

180 x 15
270 x 12
360 x 10

hack press:
90x12x 3 duck toes, last set dropped to 45 went ATG

sumo squats on freemotion press:
80x10x3

extensions
45x10x1
90x10x2

seated curls;
70x10x3

single legged curls - standing:
30x10x3

sldls wide stance dbs
30x15x3

DONE! :)

[Stonecold54]

damn. I did intervals on the elliptical today

16 minutes of 1 minute as hard as I can go, then 30 second light and then repeat for the whole time. My legs get so pumped from that its nuts. I even get a pump in my glutes that gives the weirdest feeling.

I did 35 reps of situps on a decline bench. then I did 2 sets of the following. I do five slow reps and on the 5 rep I stop in the middle of it and do about 30-40 twists. these fucking hurt good.

after that 45 pound side bends, though I really concentrate on contracting the muscles towards the ab wall, not the obliques.

my fricking abs are killing me. I sneezed when I got home and almost fell over, lol.

[r'dinho]

Chest and Biceps

5 sets of incline dbells superset with wide grip straight bar curls

3 sets dbell flat press with seated dbell curls

3 sets incline flies with 2 sets preachers

3 sets of pec deck flies

20 minutes of easy cardio

[Nekrawulf]

3 rounds for time:

* 400 meter run
* 1 pood Kettlebell swing x 21
* Pull-ups 12 reps

14:38

Followed by ring skill work. In and outs, ring dips, seated muscleups, ring pushups.

/spent

[Scrumhalf]

Chest/Shoulder/Cardio today:

Warmup

3 sets of flat DB presses, reverse pyramid - 8 reps
3 sets of incline DB presses, reverse pyramid - 7-8 reps
3 sets of shoulder machine presses - 8 reps
3 sets of lateral raises - 10 reps

Cardio on elliptical - 130bpm heart rate for 30 minutes (about 70% of max)

Total in-to-out time (including shower): 1 hour, 10 minutes

[coffee-guy]

Chest/Calves

(Sticking with Dumbbells/Cables due to Shoulder Injury :()


Incline Dumbbell Flyes

75 x 20
85 x 15
100 x 12
100 x 12
100 x 12

Cable Flyes

? x 15
? x 15
? x Failure

FreeMotion Presses (Incline/Straight/Decline Motions ALL = 1 Rep)

50 x 8
50 x 8
50 x Failure


Standing Calf Raises

135 x 25
135 x 25
225 x 15
315 x 10
315 x 10

Roughly 4700 Calories Today

[Scrumhalf]

Arms/Cardio day

Warmup

Biceps
Barbell curls - 3 sets
Hammer Curls - 3 sets

Triceps
BB French Curls - 3 sets
Cable Pushdowns - 3 sets

Forearms
DB Forearm Curls - 3 sets

Cardio
Intervals for 30min on Stairclimber

Total time in gym: 65 min including shower

[coffee-guy]

Bump for this thread...

[coffee-guy]

Monday....

Machine Flyes (injured right shoulder - focusing on flye movements as ALL pressing motion in a horizontal motion KILL me :()

3 sets x 15 reps at 250 pounds

Lateral Dumbbell Raises

3 sets x 15 reps at 60 pounds

French Presses (behind the head dumbbell movement)

3 sets x 15 reps at 160 pounds

Upright Rows (shoulder width grip)

2 sets x 15 at 135 pounds

[coffee-guy]

Tuesday......

Bent Over Rows (barbell)

3 sets x 12 at 315 pounds

Weighted Pullups

3 sets x 15 with 50 pound dumbbell on waist

Rack Pulls

3 sets x 12 with 545 pounds

Barbell Curls

2 sets x 12 with 155 pounds

[coffee-guy]

Wednesday....

Box Squats

2 warmup sets
3 "working" sets x 15 with 455 pounds (focusing on "sitting into" the movement and rocking the hips)

Bent over leg curls (hammer strength)

3 sets x 15 with 225 pounds

Smith Machine Lunges

2 sets x 15 with 315 pounds

Good Mornings

2 sets x 15 with 135 pounds

(my lower back was toasted - I should have known better :mad: )

[coffee-guy]

Friday....

Dumbbell Shoulder Presses (shoulder presses don't hurt my shoulder - weird :confused: )

Warmup

75 x 20

3 sets x 12 with 120 pounds

Cable Flyes

3 sets x 15 with ???

Lateral Raises

2 sets x 15 with 55 pounds

Skull Crushers

2 sets x 15 with 135 pounds