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Sinner's summer workout log

thesinner said:
Be careful, I am a sneaky one. :)

I'll definitely try to stop by, though. I'm more interested in saying "Hi" and making sly remarks about female bodybuilders behind their 74" wide backs than stealing merchandise.


:bb3: <-- female
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What are you trying to inSINuate?!:duel:
 
Happy Friday!!!

Todays workout was Back and Biceps.

Barbell Rows: 255*12
Standing DB Rows: 95*6
Hammer Strength High Row: 410*4 dropped to 360*8
Preacher DB Curls: 60*5 35*30
Low Pullley Shrugs: 150*15 (interesting new traps exercise. I liked it. Shrug up, and pull your shoulder blades back. Really hit the middle/lower part of the muscle).
Seated Calf Raise: 135*35
Dragon Flags: 24
 
thesinner said:
Happy Friday!!!

Todays workout was Back and Biceps.

Barbell Rows: 255*12
Standing DB Rows: 95*6
Hammer Strength High Row: 410*4 dropped to 360*8
Preacher DB Curls: 60*5 35*30
Low Pullley Shrugs: 150*15 (interesting new traps exercise. I liked it. Shrug up, and pull your shoulder blades back. Really hit the middle/lower part of the muscle).
Seated Calf Raise: 135*35
Dragon Flags: 24
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You take the time to explain what a "Low Pullley Shrug" is but leave us hanging with the "Dragon Flag"?

Boo! This log sucks. :lol:

Okay....so what's a "Dragon Flag"? I want to do them next time I go to the gym.

"Please step back Junior...I need room to do my Dragon Flags...otherwise you might get burned."
 
Sorry DatBtrue, I didn't take the time to explain dragon flags because they're not a particularly new exercise for me.

They are sort of a pain in the ass exercise to explain. Here's a video I found on youtube, where the guy is doing it with some really nice form.

 
thesinner said:
Here's a video I found on youtube, where the guy is doing it with some really nice form.
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...and you only did 24 of those? :)

That looks like it really hits the core. I'm impressed.

Thanks for digging up the video for me ...definitely don't need to visuallize it now.

Not sure I want to do that in the gym. Maybe I'll try it at home...especially during recomp phases.
 
Good morning everyone.

Today's workout was a little blah. I hadn't been feeling well these past few days, but still managed to get out of bed and into the gym.

Squat: 275*6
Split Squat: 165*11
Barbell Front Raise: 60*12
Rear Delt Raise: 30*12
Snatches: 135*20 (I went for high reps and it was everything I imagined it would be: exhausting as hell!)
Donkey Calf Raise: 540*50
Dragon Flags: 20
 
datBtrue said:
...and you only did 24 of those? :)

That looks like it really hits the core. I'm impressed.

Thanks for digging up the video for me ...definitely don't need to visuallize it now.

Not sure I want to do that in the gym. Maybe I'll try it at home...especially during recomp phases.
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C'mon now. I do those at the gym, they are sexy..lol;)
 
Good Morning everyone.

Todays workout was Chest and Triceps:
Incline DB Press: 115*5
Hammer Strength Decline Press: 350*11+1
Floor Press: 365*3
High Pulley Cable Cross: 80*15
Skull Crushers (negatives): 90*9
Donkey Calf Raise: 540*50
Decline Crunches: 25*20

Bodyweight today is 188lbs. My "sinner diet plan" has been to keep macros in the same ratio (i.e. don't cut carbs or anything) and just reduce portion sizes of each meal by small amounts. Seems to be working. I'm hoping to get down to 185 for the O. I think I'd be nicely cut at that weight.
 
Happy Friday everyone.

Todays workout was back and biceps.

Rack Pulls (dropset): 385*3//335*4
T-Bar Rows: 180*10
Weighted Pullups (dropset): 90*5//bodyweight*13
Incline DB Curls (dropset): 60*6//35*15
Seated Calf Raise: 135*50
Dragon Flags: 20
 
Good morning everyone.

Todays workout was Legs and Shoulders.
Front Squat (ATG): 155*19
Walking Lunges: 60*32
Bent Press: 70*6
Cable Side Laterals: 30*15
Lying Hamstring Curls: 55*6+2 (each leg)
Donkey Calf Raise: 450*50
Dragon Flags: 20
 
Good Morning.

Today's workout was Chest and Triceps:
Weighted Dips: 160*7+1
Incline DB Press (dropset): 115*5 // 75*9
DB Pullovers: 130*8
JM Press: 225*10
Seated Calf Raise: 180*30
Decline Crunches: 25*20
 
Arggh! (Today is National Talk Like a Pirate Day)

This morning's workout be back and biceps:

Deadlift (dropset): 375*3 // 315*6
Seated Cable Row: 220*7+2
Weighted Chinups (dropset): 115*4 // 45*9
Rope Cable Curls: 150*12
Barbell Curls: 115*10
Standing Calf Raise: 200*20
Dragon Flags: 22
 
thesinner said:
Arggh! (Today is National Talk Like a Pirate Day)

This morning's workout be back and biceps
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This morning's workout be back and biceps matey.

You're kind of a lame-@assed pirate. :lol:

Sail ho me squiffy men!
Haul in the gangplank me hearties!
Measure the landlubber for his chains!
Join in the chantey and grab a draught!
Avast ye bilge rat!

or just yo-ho-ho!​
 
datBtrue said:
This morning's workout be back and biceps matey.

You're kind of a lame-@assed pirate. :lol:

Sail ho me squiffy men!
Haul in the gangplank me hearties!
Measure the landlubber for his chains!
Join in the chantey and grab a draught!
Avast ye bilge rat!

or just yo-ho-ho!​
Click to expand...

I only get to be a pirate one day out of the year, so I don't get too much practice at it. Besides, I get too caught up in finding booty and growing a 3rd peg leg to worry so much about the lingo.
 
Because of the O, I'm doing everything one day earlier this week, so today's workout was legs.

Squats: 225*17
Cleans: 175*7+1
Stiff-legged Deads: 275*10
Upright Rows: 115*11
Rear Delt Raise: 25*15
Donkey Calf Raise: 360*60
Hanging Leg Raises: 30+5

Diet was pretty awful today. My parents came down to visit. We went rollerblading and then out to dinner.
 
thesinner said:
I only get to be a pirate one day out of the year, so I don't get too much practice at it. Besides, I get too caught up in finding booty and growing a 3rd peg leg to worry so much about the lingo.
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I found some dead sexy pirate outfits for Halloween. So actually you could be a pirate a few days ou of the year..lol I am!
 
the words "sexy" and "pirate" seem like they would negate eachother.

Although, a peg leg with a stripper shoe attached, now that's hot! :D
 
thesinner said:
I get too caught up in finding booty and growing a 3rd peg leg to worry so much about the lingo.
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Your still a puppy. Booty & a 3rd peg leg is all you need to get 'ur done.

Get a little older though :yawn:
and thoughts like "thats nice but what else you got..." :chick::bb: :yawn:
leads to stuff like "pirate play!!" :woohoo:
 
crader said:
You bringing your posing suit to take pics with me Sin?
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Anabolic Xtreme is a set dress code for team members at the O, besides, there's not enough Draino in the state of Ohio for me to shave my legs and still have functional plumbing fixtures.
 
datBtrue said:
Your still a puppy. Booty & a 3rd peg leg is all you need to get 'ur done.

Get a little older though :yawn:
and thoughts like "thats nice but what else you got..." :chick::bb: :yawn:
leads to stuff like "pirate play!!" :woohoo:
Click to expand...

What's pirate play?

Like, do you flip up the eyepatch, have your way with what's underneath. You're a dirty old man.
 
thesinner said:
Anabolic Xtreme is a set dress code for team members at the O, besides, there's not enough Draino in the state of Ohio for me to shave my legs and still have functional plumbing fixtures.
Click to expand...

Who said it had to be convention hours, and why bother shaving..lol
 
Alrighty, didn't have time to post my workout this morning, so here it is. Chest and Triceps:

Weighted Dips: 160*6
Hammer Strength Chest Press: 380*11+1
Floor Press: 345*4
Skull Crushers: 90*12
Alternating One-arm Pushups: 22
Smith Machine Standing Calf Raise: 135*40
Dragon Flags: 25

I figured I'd try something new with the calf exercises. Not really a fan, I'm probably just gonna go back to the bread and butter. I think I need like a rocky training montage to listen to next time I don't one-arm's. There should be a law about that. If I had legislative powers, I'd mandate such a montage to play everytime someone does calisthetics. That'd make 'em more interesting.
 
Olympia was a great time, but I'm glad to be back. Totally forgot to post yesterdays legs/shoulders workout, so here it is today:

Front squat: 245*11
Walking Lunges: 65*36
Arnold Press: 75*11
Cable Side Laterals: 50*12
DB Shrugs: 140*20
Donkey Calf Raise: 450*40
Dragon Flags: 23
 
thesinner said:
You're scaring me crader.

I'm on to you and your tricks. That's when 9 gay-strippers jump outta nowhere, you snap a few photos, and blackmail me for stuff.
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LOL I always enjoy my convention time with you. Though I'm glad its over!
 
Vegas was fun, but I'm glad to be home. Though I'm the sinner, I don't have enough $$$ to be a sinner in Vegas.

Today's workout was chest and tri's
Weighted Dips: 160*8+1
Incline DB Press: 110*10
DB Pullovers: 125*13
JM Press: 225*9+1
Donkey Calf Raise: 360*50
Hanging Knee Raises: about 50ish in total? I lost my grip somewhere in the 20's, and succumbed to using the evil elbow thingies.
 
Workout this morning was back and biceps.

Barbell Row: 245*12
Standing DB Row: 95*7
Lat Pulldown (3 count negatives): 220*12
DB Preacher Curls (dropset): 55*9//35*6
Standing Calf Raise: 200*40
Decline Crunches: 25*25
 
Good morning everyone. Today's workout was legs and shoulders.

Squats: 225*20
Split Squat: 155*10
Snatches: 115*12
One-leg Hamstring Curls: 60*6
Barbell Front Raise: 50*12
Rear Delt Raise: 30*15
Seated Calf Raise: 135*35
Hanging Knee Raises: 50
 
Good morning everyone.

Today's workout was chest and triceps:
Incline DB Press: 115*5
Hammer Strength Chest Press: 410*11
JM Press (dropset): 225*10//135*8
High Pulley Cable Cross: 80*10
Modified Burpees*: 30
Donkey Calf Raise: 360*60
Dragon Flags: 24

*These are kind of my own modification to burpees. It's kinda hard to explain. I'll try to make a video one of these days (I'm overdue for one). Essentially, you just fall face first and catch yourself in push-up position before touching the ground. Do a military (clapping) pushup. When you catch yourself for the second time, you sort of push up really hard (like doing another clap pushup), follow through with your wrists (like shooting a basketball), tuck your knees in, and you miraculously land on your feet in a squat position. Stand fully upright and repeat.
 
Happy Friday All.

Todays workout was back and biceps (my fave).

Rack Pulls (dropset): 385*2//315*8
Seated Cable Row (bar to neck): 210*11+1
Weighted Pullups (dropset): 90*5//45*5
Seated DB curls (dropset): 60*8//40*8
Donkey Calf Raise: 450*50
Dragon Flags: 27

I don't know where it came from, but I had a crapload of endurance when it came time for the fag'n drags. :P
 
Good Morning everyone.

Today's workout was Legs and Shoulders.

Front Squat: 185*19
Walking Lunges: 70*30
Bent Press (dropset): 75*8//40*9
DB Side Laterals (dropset): 35*12//15*10
Leg Extenstions (dropset): 150*50//100*50
Hanging Knee Raises: 60

Overall a decent Monday workout. I don't know what's come over me with the dropsets recently, but I like them. They seem to help kick in the endorphins, and I feel a lot more focused and ready to drive through the rest of my workout.
 
Good morning everyone.

Todays workout was chest and triceps:
Weighted Dips (dropset): 180*3//135*3//bodyweight*16
Incline DB Press: 110*9
DB Pullovers: 105*20
JM Press (dropset): 225*6//135*13
Burpees: 27
Decline Crunch/Russian Twist: 25*15
 
Good morning everyone. Happy Friday! :)

Today's workout was back and biceps:
Seated Cable Rows (dropset): 220*10//170*10
Deadlift (dropset): 365*3//315*7
Neutral Grip Pulldowns (dropset): 230*8//170*9
Barbell Curls (dropset): 115*12//95*10
Dragon Flags: 29

All kinda dropsetting this morning. IDK, I was in the mood for it.
 
Good afternoon?

It's fall break right now. I'm sleepin' in and visiting the family. Did legs and shoulders in our home gym.

Squats (dropset): 315*6//225*11
Bent Press (dropset): 80*6//50*7
Lunges (with toe elevated above heel): 70*12
Barbell Front Raise: 85*15
Hanging Knee Raise: 50

I figured I probably need to explain the modification to the lunges. I stacked two plates on top of each other, right in front of a wall. Put the ball of your foot in top of the plates, and keep your heel on the ground. This causes your body to utilize more hamstring and hip muscles when you peform a lunge or squatting motion. Supposedly a decent hamstring builder. Definitely did a decent workout on the ol' hammy's.
 
Good Morning.

Today's workout was chest and triceps.

Weighted Dips (dropset): 180*3//90*11//45*9
Incline Barbell Press: 225*12
Floor Press: 315*6 +1 +1
Cable Pushdowns: 110*11//80*8
Burpees: 35
Hanging Knee Raise: 50
Seated Calf Raise: 135*50

Overall a decent workout this morning. The incline bench was an obscure one. It wasn't a flat piece, but rather it arched to fit the arch of your back. I wasn't sure how I was going to like it, but needed a change and figured why not. It really forced me to keep the bar above my clavicle, which is what you want to do in order to really work the upper chest muscles.
 
Good morning everyone. Happy Friday.

Today's workout was back and biceps

Barbell Row (dropset): 235*9//185*10
Deadlift: 335*7+1
Weighted Pullups (dropset): 90*4//45*7
Incline DB Curls (dropset): 65*4//45*8
Leg Press Calf Raise: 200*50
Dragon Flags: 24
 
Good evening everyone. Busy this morning getting ready for an exam, so I didn't have time to post this morning's workout.

Today was Legs and Shoulders.
Front Squat: 245*10
Walking Lunges: 70*32
Arnold Press (dropset): 70*8//45*6
Cable Side Lateral (dropset): 40*11//20*10
DB Shrugs: 120*20
Standing Calf Raise: 250*35
Decline Crunches: 25*15

Decent workout this morning. My traps are going to be sore as hell tomorrow. :(
 
Good Morning. Today's workout was chest and tri's.

Weighted Dips (dropset): 180*3//135*3//45*11
Inclien DB Press: 85*15
DB Pullovers: 105*12
JM Press (dropset): 225*8//185*10
Burpees: 35
Seated Calf Raise: 135*50
Hanging Knee Raise: 50
 
Happy Halloween!

Today's workout was back and biceps:
Barbell Row (dropset): 255*8/185*11
DB Row: 75*15
Neutral Grip Pulldowns (dropset): 220*8/150*8
Preacher DB Curls (dropset): 60*6/25*8
Donkey Calf Raise: 360*50
Dragon Flags: 30
 
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