bartronx7 Posted March 19, 2012 Author Share Posted March 19, 2012 Thanks, dude! I should put up my numbers from last night too. Sunday 3/18/2012 warmup15 pushups, 80 mountain climbers, 20 lateral raises (10lbs)10 pushups, 70 mountain climbers, 20 lateral raises (8lbs)50 mountain climbers, 20 lateral raises (8lbs) pull-ups (with RC assist)5 5 5 5 5 5 superset: standing barbell shoulder press, barbell shrugs12x50, 12x11511x50, 12x1458x50, 12x1456x50, 10x145 barbell upright row12x50 10x60 8x60 7x60 G-A-P Link to comment Share on other sites More sharing options...
kareno Posted March 19, 2012 Share Posted March 19, 2012 Nice work!!! Dude, your warmup was intense. Reminds me of a Tshirt I saw the other day: "Your workout is my warmup." Link to comment Share on other sites More sharing options...
bartronx7 Posted March 22, 2012 Author Share Posted March 22, 2012 Thanks! RC made me do that warmup, he is relentless! Thursday 3/22/2012Workout early this morning (fasting) warmup10 minutes stair climber20 bodyweight squats deadlift12x95 12x95 12x115 10x135 8x135 bent-over row12x95 12x95 12x95 (a bit abbreviated due to 1 hour time constraint - had to get to work!) Link to comment Share on other sites More sharing options...
bartronx7 Posted March 25, 2012 Author Share Posted March 25, 2012 Sunday 3/25 warmup10 minutes eliptical superset dumbbel press, dumbbell row12x35, 10x3512x35, 10x3512x40, 10x4012x40, 10x40 assisted dips10x60 8x60 9x70 10x80 Link to comment Share on other sites More sharing options...
kareno Posted March 26, 2012 Share Posted March 26, 2012 See you in a few days, 2.0! Link to comment Share on other sites More sharing options...
bartronx7 Posted March 27, 2012 Author Share Posted March 27, 2012 Can't wait to hang out and enjoy vegfest Texas! Monday 3/26 warmupstair stepper 10min20 bodyweight squats squats12x95 10x135 10x165 10x185 12x135 step-ups20x50 20x50 20x50 eliptical - 10 minutes Link to comment Share on other sites More sharing options...
bartronx7 Posted March 31, 2012 Author Share Posted March 31, 2012 Thursday 3/29 warmup10 minutes eliptical assisted pullups4x30 4x40 6x40 5x40 5x40 4x40 dumbbell shoulder press12x35 12x35 12x35 9x40 8x40 7x40 dumbbell shrugs12x60 10x60 8x60 10x60 7x60 Link to comment Share on other sites More sharing options...
bartronx7 Posted April 5, 2012 Author Share Posted April 5, 2012 Monday 4/2 Warmup15 min stairstepper Hammer incline press (per arm)10x45 10x55 10x60 8x65 10x55 9x55 Hammer row (per arm)10x45 10x55 10x65 10x70 9x80 8x80 Assisted dips10x70 10x70 8x70 6x70 Wednesday 4/4 Warmups30 mowing lawn 20body weight squats Deadlift15x45 12x95 12x115 12x135 10x155 8x165 6x165 Deadlift Link to comment Share on other sites More sharing options...
bartronx7 Posted April 5, 2012 Author Share Posted April 5, 2012 Monday 4/2 Warmup15 min stairstepper Hammer incline press (per arm)10x45 10x55 10x60 8x65 10x55 9x55 Hammer row (per arm)10x45 10x55 10x65 10x70 9x80 8x80 Assisted dips10x70 10x70 8x70 6x70 Wednesday 4/4 Warmups30 mowing lawn 20body weight squats Deadlift15x45 12x95 12x115 12x135 10x155 8x165 6x165 Deadlift Link to comment Share on other sites More sharing options...
bartronx7 Posted April 5, 2012 Author Share Posted April 5, 2012 Monday 4/2 Warmup15 min stairstepper Hammer incline press (per arm)10x45 10x55 10x60 8x65 10x55 9x55 Hammer row (per arm)10x45 10x55 10x65 10x70 9x80 8x80 Assisted dips10x70 10x70 8x70 6x70 Wednesday 4/4 Warmups30 mowing lawn 20body weight squats Deadlift15x45 12x95 12x115 12x135 10x155 8x165 6x165 Deadlift Link to comment Share on other sites More sharing options...
bartronx7 Posted April 5, 2012 Author Share Posted April 5, 2012 Monday 4/2 Warmup15 min stairstepper Hammer incline press (per arm)10x45 10x55 10x60 8x65 10x55 9x55 Hammer row (per arm)10x45 10x55 10x65 10x70 9x80 8x80 Assisted dips10x70 10x70 8x70 6x70 Wednesday 4/4 Warmups30 mowing lawn 20body weight squats Deadlift15x45 12x95 12x115 12x135 10x155 8x165 6x165 Deadlift Link to comment Share on other sites More sharing options...
robert Posted April 6, 2012 Share Posted April 6, 2012 Nice to see you GAP-ing! Great stuff! Build that thick neck with your equipment at home! Even if you just start with using that rack once a week for bent-over rows using the head rest. Get after it! Link to comment Share on other sites More sharing options...
bartronx7 Posted April 7, 2012 Author Share Posted April 7, 2012 Right on, dude! I'm really excited to do some bent-over rows on that thing, what a great excercise! Friday 4/6 warmup:15 minutes stair stepper leg press:15x90 12x180 12x230 12x270 11x320 10x320 leg curl:15x90 15x95 12x100 12x100 leg lifts:15 15 15 12 Link to comment Share on other sites More sharing options...
robert Posted April 7, 2012 Share Posted April 7, 2012 Yeah, I think it answered one of those questions you had about neck training. In addition to those bridge moves I told you about, a common one for anyone who's wrestled before, that rack should help out nicely. Just keep it steady and don't rely too much on neck to hold yourself up, but find that nice balance. I think it will work quite well. I'd really go after it at least once a week from the home gym to get into the swing of things, save time, etc. Perhaps just on the weekend, while using Gold's all other days. Perhaps you guys can come by this weekend. Our gym is actually closed on Sunday! Bummer. If not this weekend, sometime soon, you gotta check this place out, get a workout in, etc. Have a great one. I trust you'll head out to the garage for a workout this weekend to get your neck to GAP! Link to comment Share on other sites More sharing options...
Iron Clad Ben Posted April 8, 2012 Share Posted April 8, 2012 Hey guys either of you down for a night or weekend session on the bars at Clark Field by UT? Hit me up. Link to comment Share on other sites More sharing options...
bartronx7 Posted April 9, 2012 Author Share Posted April 9, 2012 Hey Ben, that would rock! I was just watching those videos on the youtube showing Frank Medrano doing some amazing stuff. I suck pretty bad so you will have to be patient with me and show me the ropes (bars). We will talk more tomorrow I'm sure! Also, gotta log my bicep workout from last night: Saturday 4/7 10 minutes spinning for warmup standing bicep hammer curls20x15 12x20 12x25 6x30 5x30 seated hammer curls12x20 10x25 5x30 8x25 concentration curls12x15 10x20 8x25 8x25 standing bicep curls revisited10x20 7x25 Link to comment Share on other sites More sharing options...
bartronx7 Posted April 26, 2012 Author Share Posted April 26, 2012 I've been slacking on the journal. Time to transcribe what I've got in my logbook: 4/11stairmaster 12 minutesAssisted Pullups: 70x4, 80x5, 80x4, 80x4, 80x3,100x5Dumbbell Shoulder Press: 35x12, 40x12, 45x8, 45x5, 45x5, 45x4Incline treadmill 20 minutes 4/15EPIC BONEBREAKER TRAINING!!Jog 10 minutesDeadlift: 95x12, 135x10, 135x10, 177x10, 199x6, 219x2 (!)Bent-over Row: 133x10, 153x7, 153x7, 163x6, 177x2, 153x6Shrugs: 141x12, 185x15, 207x15, 207x15, 227x12 (!) 4/19eliptical 10 minassist pull-ups: 3x0, 4x70, 4x80, 5x90incline dumbbell press: 12x40, 12x45, 10x50, 0x50 (fail)upright barbell row: 10x70, 10x70, 9x70, 8x70incline treadmill 20 minutes 4/23stairmaster 10 minutessmith machine squats: 135x12, 185x12, 205x10, 215x8, 215x8, 135x12decline situps: 15, 15, 10incline treadmill 20 minutes 4/25eliptical 10 minassist pull-ups: 2x0, 5x70, 4x70, 5x90dumbbell press: 35x20, 35x15, 35x12, 35x12incline treadmill 20 minutes trying to gear things more toward fat-burn as the weather is warming up in Pflugerville Link to comment Share on other sites More sharing options...
robert Posted April 26, 2012 Share Posted April 26, 2012 Nice Bart! Glad to see you're still after it. Cool to see you incorporating that cardio training after the weights. That's the best time to do it. On an empty stomach first thing in the morning, or after a weight training session. If/when I compete later this year, I'll do the same type of approach for fat-burning. See you at Bone Breaker this weekend! Prepare to GAP! Link to comment Share on other sites More sharing options...
kareno Posted April 30, 2012 Share Posted April 30, 2012 GAP!!! Link to comment Share on other sites More sharing options...
robert Posted May 1, 2012 Share Posted May 1, 2012 Link to comment Share on other sites More sharing options...
robert Posted May 12, 2012 Share Posted May 12, 2012 You ready for Bone Breaker Barbell tomorrow? G.A.P.! Link to comment Share on other sites More sharing options...
bartronx7 Posted May 14, 2012 Author Share Posted May 14, 2012 BONE BREAKER -- 5/13 -- Arms 10 minute jog50 arm circles20 pushups 2-arm hammer curls65x12 65x12 65x8 65x10 65x8 65x8 shoulder press (machine)80x12 90x12 100x12 110x11 110x9 110x10(assist) cable curl30x10 40x6 30x6 front raise, lateral raise superset10x20,10x10 10x20,10x10 10x20,10x10 It's time to get back into the swing of things after getting derailed by the Vegas trip! Link to comment Share on other sites More sharing options...
bartronx7 Posted May 17, 2012 Author Share Posted May 17, 2012 Wednesday 5/17/12 stair master 10 minutes smith machine squats (not counting bar)0x20 90x12 140x12 160x10 180x9 180x5 90x12 hanging leg raises15 15 Link to comment Share on other sites More sharing options...
robert Posted May 17, 2012 Share Posted May 17, 2012 Yeah Buddy! Keep after it! See you this weekend. Maybe we'll remember to bring my shoes from your garage next visit My current ones are getting pretty sweaty. Have a great week of training. See you at the Bone Breaker or on the Boat or both! Link to comment Share on other sites More sharing options...
Iron Clad Ben Posted July 9, 2012 Share Posted July 9, 2012 I want to see some Bonebreaker updates in here!! Link to comment Share on other sites More sharing options...
Recommended Posts
Create an account or sign in to comment
You need to be a member in order to leave a comment
Create an account
Sign up for a new account in our community. It's easy!
Register a new accountSign in
Already have an account? Sign in here.
Sign In Now