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Tuesday, May 24, 2016:

 

Legs.

 

0. Rower - 750m

 

1. Squat - 3 x 12 @ 300lbs

2. Squat Jump - 3 x 15 @ 70lbs

3. High Knees - 3 x 50

-

4. Side Lunge - 3 x 12* @ 95lbs

5. Squat Jacks - 3 x 12 @ 35lbs

6. Reverse Lunge Kick - 3 x 12*

 

Pretty good training today. I had more energy today than I usually do when I get home from work which was nice. I enjoyed combining the strength and power exercises together, as always. Doing the sets in giant Sadds really helps to maintain Peak intensity, and reduce overall time spent in the gym. I think I will keep with this set up for a few weeks. Going to sleep well tonight since I got up around 430 this morning. Looking forward to a long weekend off too. Madison bound for some time outside of the city. Hope it doesn't rain the whole time, but even then I'll be ok getting wet. Chest/arms tomorrow.

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Weekend trip was a blast and much needed. Went completely off diet and ate whatever/whenever. Lots of pizza, dessert, beers, etc. countered that by doing weighted dips and pull-ups whenever possible at the place we were staying. Also went on 2-3 hour walks each night, and pretty much walked everywhere during the day so I don't think it was a total disaster. Must get a dip bar and weight belt. Going to crush legs tomorrow and get back on track. Thinking o my selling the rower to get a treadmill.

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Tuesday, May 31, 2016:

 

Legs

 

0. Rower - 750m

 

1. Squats - 3 x 12 @ 300lbs

2. Squat Jump - 3 x 15 @ 70lbs

3. High Knees - 3 x 50

-

4. Bridge - 3 x 15* @ 45lbs

5. Squat Jacks - 3 x 15 @ 35lbs

6. Sprint/Hurdles - 3 x 12

 

Pretty solid training today. Was nice to get back into action after a few days of indulgence and rest. I really needed the rest. Enjoyed the mix of strength/power/HIIT in this session. Good to keep me on my toes, and burn off some of this flab that has accumulated through stress. Will continue with this until I get bored or stop seeing results. Good day today. Chest/arms tomorrow.

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Wednesday, June 1, 2016:

 

Chest/Arms

 

0. Rower - 750m

 

1. Incline Bench - 3 x 15 @185lbs

2. Hammer Curls - 3 x 15 @ 70lbs

3. Plyo-Push-up - 3 x 12

-

4. Pullover - 3 x 12 @ 75lbs

5. Tricep Ext. - 3 x 15

6. EZ Curls - 3 x 12 @ 75lbs

 

Good training today. Less intense than yesterday. Need to find more power exercises for chest and arms. Kind of hard to get the heart rate up doing these. Otherwise an ok day. No soreness from yesterday either. Kind of surprised. Will do cardio and some core work tomorrow and save back and shoulders for Saturday. Pumped for this week's end.

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Thursday, June 2, 2016:

 

Core/Cardio

 

0. Rower x 750m

 

Circuit (3 rounds each, rest 2 minutes)

 

1. Sprint - 4 x 40m with parachute

2. Jump Rope x 100

3. Bicycle Abs x 50

-

4. Football Drills x 4

5. Heisman Dash x 25

6. Leg Raise Thrust x 15

 

Pretty solid training today. The parachute really kicks my ass. Glad I bought that, but I wish I had more room to let loose. Kept catching it on stuff. Had no appetite after training which is weird. Probably stress related. Back to the shit with this job, and even on a short week. Actually, there hasn't been a week since I started that I didn't leave extremely frustrated or stressed. Fuck I hate that place. Ready to get some free time this weekend. I hope they leave me alone. It's some bullshit that they can basically ask me to work at any given moment. Even in the middle of the night, I'd be expected to work. Weekends too. I had one partner say "have you ever kept a sleeping bag at your desk? Because I have." What a fucking idiot. Fuck him, fuck them, let's get out of this shitbox town.

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Tuesday, June 7, 2016:

 

Legs - 3 Rounds, Rest 3 Minutes

(TRX unless weight noted, or HIIT)

 

1. Bodyweight Squats x 20

2. Side Lunge x 20*

3. Squat Jump x 15 @ 70lbs

4. Bulgarian Split Squat x 15*

5. High Knees x 50

6. Hamstring Curls x 20

7. Hurdle Sprints x 12

8. Squat Jacks x 15

 

Gonna be sore tomorrow! Pretty decent training, at least for burning calories. Enjoyed this session. Will do more of these into the future. Getting under the bar is getting boring anyhow. I'm in bed now and need some rest. Chest and arms tomorrow.

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Ill bet that workout got the heart rate up;) id have been passed out on the floor after round one!

 

Work still given ya jip? Sometimes I think mobile phones are the worst thing ever invented, am on a weeks holiday this week and ive been contacted 6 times already for stupid stuff, last person that ring got an ear full lol.

 

Take it easy

Rob

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Indeed mate, and today my adductors are screaming! Yes man the job is terrible, but thankfully slow at the moment. I'm a bit of a workaholic so I tend to get nervous when I'm not extremely busy. It's just that because I hate what I'm doing that it makes the busy times that much worse. And yeah man, with this job I could be anywhere and asked to work. Miserable existence.

 

Hope you're doing well too buddy.

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Wednesday, June 8, 2016:

 

Chest/Arms Circuit - 4 Rounds, Rest 2 Minutes

 

1. TRX Fly x 20

2. Ring Dips x 12

3. Cross-Curls x 15* @ 70lbs

4. Tricep Ext. x 15

5. TRX Army Press x 20

6. Hammer Curl x 15* @ 70lbs

 

Still didn't fee like climbing under a bar tonight. Maybe it's good to de-load once in a while and just do some volume. This was pretty good feeling and didn't take too long given I got home later than usual. Wife left me some cookies so I had to have those before hitting the session. I guess those can sub as a decent pre-workout snack. Usually it's a banana. Woke up insanely tired this morning, and even though today was not over the top as usual, I'm ready for bed all before 7:30pm. That's enough screen-time for today. Cardio/core tomorrow.

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Monday, June 13, 2016:

 

TRX Quickie - 3 Rounds, 12 Reps, Rest 2 Minutes

 

1. Fly

2. Row

3. Pull-ups

4. T's

5. Chopper Pull

6. Curls

 

Word to the wise: pull-ups shouldn't follow rows lol. Otherwise I had some time before dinner and ripped through this. Glad I did as I've been having too many sweets as of late. Family time now. Legs tomorrow.

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Wednesday, June 15, 2016:

 

Legs Circuit - 3 Rounds, Rest 2 Minutes

 

1. TRX Squat x 20

2. High Knees x 50

3. Squat Jump x 12 @ 70lbs

4. 123's x 15

5. Bulgarian Split Squat x 15*

6. TRX Hamstring Curl x 20

7. Butt kicks x 50

 

Bonus Round: Squat Jacks x 36 @ 35lbs

 

Typing this out just before bed. The squat jacks were brutal at the end. Nearly to failure. Going to feel this tomorrow I'm sure. Chest/arms tomorrow. G'night!

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Thursday, June 16, 2016:

 

Chest/Arms Circuit - 3 Rounds, Rest 2 Minutes

 

1. TRX Fly x 15

2. Tricep Dips x 20

3. Drag Curl x 20 @ 80lbs

4. Walking Push-ups x 15

5. TRX Dips x 12

6. Push-up Jacks x 15

7. Hammer Curls x 15 @ 70lbs

8. Tricep Extension x 15

 

Tired today and did this with a headache, which sucked. I've been eating too much before training, which kind of makes me feel like crap. Anyhow, I'm tired now and need some rest. Will take tomorrow off and hit back/shoulders on Saturday.

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Saturday, June 18, 2016:

 

Shoulders/Back - 3 Rounds, Rest 3 Minutes

 

1. Circus Press x 15* @ 35lbs

2. Aussie Row x 15 @ 25lbs

3. Tuck Jump x 20

4. Plate Raise x 12 @ 45lbs

5. Delt Fly x 12 @ 70

6. Burpee x 12

7. Single Arm Front Raise x 12* @ 25lbs

8. Lateral Raise x 12 @ 30lbs

 

Fun training even though I am a bit tired today. Happy it's the weekend. Work picked up there at the end which was less than inviting. Beautiful day outside, so let's not allow it to waste!

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Monday, June 20, 2016:

 

TRX Day - 3 Rounds, 15 Reps Each

 

1. Press; 2. T's; 3. Chop; 4. Row; 5. Curls; 6. Tricep Ext.

 

----------------------------------------------------------------

 

Tuesday, June 21, 2016:

 

Legs - 3 Rounds, Rest 2 Minutes

 

1. Squat x 15

2. Tuck Jump x 20

3. Side Lunge x 15* @ 35lbs

4. Lunge Jumps x 20 @ 70lbs

5. Bulgarian Split Squat x 15*

6. High Knees x 50

7. Single Leg Squat x 12* @ 70lbs

8. Buttkicks x 50

 

----------------------------------------------------------------

 

Wednesday, June 22, 2016:

 

Chest/Arms - 3 Rounds, Rest 2 Minutes

 

1. Incline Press x 15 @ 175lbs

2. Drag Curl x 15 @ 90lbs

3. Commandos x 12

4. Tricep Ext. x 15

5. Decline Fly x 15 @ 70lbs

6. Hammer Curl x 15 @ 70lbs

7. TRX Dips x 12

8. Pushup Jacks x 15

 

Well obviously kept forgetting to post all week. I really need a new laptop to get this done from the dinner table. Otherwise, today was a good session. The bench felt easy which was surprising since I haven't been under weights in a couple weeks. Maybe I needed a break. Anyhow, too much to do than sit here on the computer (like I've been doing all day). Work function tomorrow evening so no training. Back Saturday with back/shoulders.

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  • 2 weeks later...

Wednesday, July 7, 2016:

 

Legs - 3 Rounds, Rest 3 Minutes

 

0. Heavy Bag - 3 minutes

 

1. Reverse Lunge x 15* @ 165lbs

2. Lunge Jump x 16 @ 70lbs

3. Side Step Up x 12* @ 50lbs

4. High Knees x 50

5. Squat Jump x 15 @ 70lbs

6. Buttkicks x 50

 

Bonus: 5 minutes on heavy bag

 

Been absent for a bit, but still been training. Just lazy on posting. Enjoying the circuit training still, and having fun beating the shit out of the heavy bag on a daily basis. I've discovered I have a mean left hook. Food is ok lately, but been too tempted with junk around the house. Probably gained a few pounds, hence the hypertrophic sessions. Probably all cardio tomorrow with the rower, jump rope, and bag. Maybe a sprint or two outside. Hot as hell out there .

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Thursday, July 7, 2016:

 

Cardio Day - 2 Rounds, Rest 2 Minutes

 

1. Rower x 500m

2. Heavy Bag x 5 minutes

3. Long Jump x 12 @ 35lbs

4. Football Drills x 3

 

Well not as stellar as planned, and mainly because I could tell I was fatigued based on my twitching eyelid. The boxing was brutal and my feet felt like sandbags. Not really sure what was up today. Mind must be elsewhere too. Just felt tired, and thirsty. Came home and had a snack attack, which led to chips and peanuts. Damn those chips. Rest tomorrow, chest/arms Saturday.

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Saturday, July 9, 2016:

 

Chest/Arms - 3 rounds, Rest 2 minutes

 

0. Jump Rope x 3 minutes

 

1. Incline Bench x 15 @ 175lbs

2. EZ Curl x 12 @ 80lbs

3. Box x 3 minutes

4. Push-up Jacks x 20

5. Cross Curls x 15* @ 70lbs

6. Tricep Extenstion x 20

 

Pretty good and sweaty today. Wish I had more stamina for jump rope. Haven't been inspired food-wise today and basically are oats, clif bars, peanuts, and chocolate chips. Garbage. At least most of the junk is cleared out of the house now, so smooth sailing going forward. Found my favorite beer in a can last weekend (an ipa). Pretty good day. Pizza for dinner. Sure I'm over on calories, dammit. Eyelids still twitching. . Rest tomorrow, pull-up session on Monday. Legs Tuesday. Have a good weekend!

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What was the beer? I'm really into my IPAs now.

 

It's a beer called Moon Man from a Wisconsin brewery known as New Glarus. It's only available in Wisconsin; they like to keep things local. It's my favorite beer of all time!

 

https://www.beeradvocate.com/beer/profile/590/56738/

 

I guess it's not really an IPA, but an APA or just a pale ale. Either way, it's the best.

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Sounds delicious, and rare. A good combination. IPA/APA/Pale Ale, as long as it's nice and hoppy it's one for me.

 

I home brew, and APA is my favoured style to brew. This weekend I finally installed a fridge in my shed so I can chill my kegs down, and have nice hoppy, cold ale on tap whenever I want it (cheat days only of course )

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Sounds delicious, and rare. A good combination. IPA/APA/Pale Ale, as long as it's nice and hoppy it's one for me.

 

I home brew, and APA is my favoured style to brew. This weekend I finally installed a fridge in my shed so I can chill my kegs down, and have nice hoppy, cold ale on tap whenever I want it (cheat days only of course )

 

That sounds like an excellent way to conclude a grueling leg session!

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