Spontaneous Workout Check-In

Discussion in 'Health and Fitness' started by Colucci, Mar 23, 2006.

  1. Incredible Bulk

    Incredible Bulk Eat-Lift-Eat-Sleep-Grow

    whats wrong with preacher curls?
    i find them a great way to cut out any cheating and front delt involvement.
    As long as you dont go to full lock out at the bottom, they are a great exercise
  2. g-bells

    g-bells Don't look up!

    shoulder press 3x8
    upright rows 3x8
    lateral rasies 3x8
    bent over raises 3x8
    shrugs 3x8

    bent over barbel rows 3x8- wide grip
    long pulley rows- narrow grip 3x8
    pulldowns to front 3x8
    snacth cleans 3x8
  3. g-bells

    g-bells Don't look up!


    bench 8,6,4,2- 240,250,260,275
    incline bench 8,6,4,2- 195,205,215,230
    pec deck- 4x10

    tri's and bi's supersetted

    weighted dips 3x8 with st. bar curls 3x8
    pressdowns 3x8 with dumb. preacher curls 3x8
    dumb. kickbacks 3x8 with concentration curls 3x8

    abs 10-15 minutes

    wrist curls 3x15
    neck 3x15
  4. Nick K

    Nick K Sometimes a Valued Member

    Today was different

    Interval day at the boxing club

    1 minute rounds of
    Skipping, then
    Bag, then
    Press ups, then
    Abs, then
    x 5 = 25 minutes in total
    All done at as fast a cadence as possible. Horrible
  5. narcsarge

    narcsarge Masticated Whey

    Chest and some Deads!


    135 X 10
    155 X 8
    180 X 6
    155 X 5

    50lbs x 10
    55 X 8
    60 X 8
    65 X 6

    25lbs X 10 X 3sets


    BENCH DIPS W/ 2 45lb plates
    3 sets to failure

    250 X 6 X 3 sets

    **20 MINUTES CV @ 6.5 mph.
  6. tom pain

    tom pain I want Chewbacc for good

    10 x 60kg (132lb)
    8 x 70kg (154lb)
    8 x 80kg (176lb)
    8 x 90kg (198lb)
    6 x 100kg (220lb)

    Calf Raises
    3 sets (per leg) x 8
    3 sets (per leg) x 8 - 17.5kg dumbell

    Hamstring Curls
    5 x 8 (varying weights - done on machine)
  7. flaming

    flaming Valued Member

    Haha. You can't walk without mild discomfort.
  8. Nick K

    Nick K Sometimes a Valued Member

    Tried something new - a pre-exhaust w/o recommended by my boxing coach
    All exercises1 set 10 reps

    Incline press
    Flat bench

    Front raise
    Side raise
    Overhead press

    Cable curl
    Front Chins

    wide grip chins
    T bar row

    Hammy curls

    have to say I didn't like it much. Hard to maintain intensity with all the changes of equipment, and hard to judge how much weight to put on the bar. And to top it all have a really sore throat. Sigh.
  9. narcsarge

    narcsarge Masticated Whey

    Pre-exhaustion has it's place as a way to shake up your routine. I do it 2 times a year just to shock things a bit. I have the same response you do..... hurts the next few days :D !
  10. g-bells

    g-bells Don't look up!

    i do this during the summer once a month

    3x15 all supersetted

    first curcuit: second circuit: third circuit:
    bench flyes incline dumbell press
    st. bar curls incline dumbell curls concentration curls
    lateral raises barbell press shrugs
    close grip bench pressdowns dumbell overhead extensio
    t-bar rows pulldowns to the front st arm pressdowns

    due these with a 1 minute 15 seconds rest in between sets
    takes 30-35 minutes to do
  11. koto_ryu

    koto_ryu Common sense is uncommon

    Cut right from my journal so I edited some of it since it was a long day.


    Short run today, about 3 miles. Took a lot more out of me than I thought. Also did Pavel's Super Joints to warm-up (not too bad, I like it) and did several different abdominal exercises slowly for 10 reps apiece. Probably about 100-120 reps total, nothing too major.

    Trained at Celli's today, no big PRs but a lot of good advice I can use for my own training ideas. Great day in that respect.

    Did deadlifts first. No straps or belt. Warmed up with some speed deads at a light 275, then added 50lbs each time up to a 475 attempt but missed it. Dropped 100 and tried again but only did 425 as the last. Ryan Celli (national level PLer) helped me out with my form though. He recommended I try a more controlled lowering when putting the weight back down instead of just letting it drop like I used to. He says it's like missing out on half the rep. I did it with the 425's and the 405, I like it. Bummed I didn't get 475, but I think the lack of a belt and the running might've been enough to psych me out.

    Next up was Oly-style front squats, 5-4-3-2-1. Started off light at 115, then added 40lbs for 235x2 and a 275 attempt. Seemed easy until about 1/3 of the way up, had to have my friend Fei help me up. Can most likely get it fresh though, we'll have to see.

    Military press was up next, since I'm not a very good strict presser. Did 165 for a single but ended up slightly push pressing it though, so it doesn't count.

    Did 4 attempts at the Atlas stone they have at Celli's Gym, it weighs around 270# or so. Steve MacDonald (pro strongman in IFSA and one of the biggest guys I've ever seen in my life) gave me some awesome advice for this. I've gotta imagine a line around the stone and use that instead of scooping under it like I used to, keep a slight bend in the arm, and envision getting the fingers to touch underneath it. Then I need to crush, lift, and lap it. I missed the first attempt and managed to get it up in the air the 2nd time with Steve's coaching, but the last two attempts barely got up at all. I went home and tried it out on my 225# and it flew up like nothing though, so that's pretty awesome. Definitely need to keep working on that.

    Finished off with some bodyweight pullups. 10 palms in, 8 commandos per side, and 7 palms in again.
  12. g-bells

    g-bells Don't look up!

    DB bench press- 15reps/80lbs,12reps/85lbs, 10reps/90lbs, 10reps/100lb
    DB incline bench- 15reps/65lbs, 12/70lbs,12/75lbs
    pec deck flyes- 4x15

    close grip bench supersetted with st.alt.dumbell curls 3x15
    ropepush downs supersetted with close grip ez-bar curls 3x15
    1 arm overhead extensions with DB hammer curls 3x15

    wrists curls

    15mile on bike
    25 minute walk
  13. Pacificshore

    Pacificshore Hit n RUN!

    2 thumbs up man :cool:
  14. g-bells

    g-bells Don't look up!

    totally zapped afterwards, and was a little nauseus to boot
  15. Gary

    Gary Vs The Irresistible Farce Supporter

    1RM day, my first for a long while.

    ATG Squat:


    Bench Press:




    Total: 422.5 kg/931.5 lb
  16. flaming

    flaming Valued Member

    How much do you weigh?
  17. Gary

    Gary Vs The Irresistible Farce Supporter

  18. flaming

    flaming Valued Member

    Cool, 2 times bodyweight DL, bodyweight bench. I think I read people realy start to take off athletically when they get that far.
  19. adouglasmhor

    adouglasmhor Not an Objectivist

    Good going though, I haven't looked in here for a while and thought I was the only one who did DBs over barbells mostly.
  20. Gary

    Gary Vs The Irresistible Farce Supporter

    cheers, it's the first time I've felt like I'm actually lifting a decent weight and not so much a beginner anymore.

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