Off-season: Lean, Mean, Conditioned Machine
- Thread starter CJ_Xfit89
- Start date
runnerschick
Well-known member
runnerschick
Well-known member
runnerschick
Well-known member
Enhanced is freakin good stuff
runnerschick
Well-known member
Lukef2000
Well-known member
Enhanced is freakin good stuff
It must be good if you had to say it twice! Lol
runnerschick
Well-known member
CJ_Xfit89
Board Sponsor
Things still on the up n up round hur Chris my lad
Late happy bday !!!
Thx bud.
Yeah man. My glutes were sore after the box squats oh my. 3second eccentric and a pause on the seat, then a dynamic concentric... POWER Baby
runnerschick
Well-known member
Sounds amazing
...reading your workouts makes me wanna train so bad lol...incredible
Lukef2000
Well-known member
That's a nice complex man! Might have to give it a shot.
CJ_Xfit89
Board Sponsor
new program: was EFFING HARD AS
Clap push ups 3 x 3 at BW
SS
Push Press 5 x 5 x 65kg
complex 1 (superset)
1 arm DB flat bench 2 x 12 x 20kg
1 arm half kneeling DB O/H Press 2 x 15 x 15kg
1 arm incline DB Press 2 x 15 x 20kg
close grip press 2 x 15 x 50kg
Complex 2 (superset)
BW Dips 3 x 12
Tricep extension 3 x 12 x 30kg
Incline DB Flye 3 x 12.5kg
Mobility:
Prone Scaptions (trap 3 raises) 2 x 12 x 2kg
external rotation with band 2 x 12
Clap push ups 3 x 3 at BW
SS
Push Press 5 x 5 x 65kg
complex 1 (superset)
1 arm DB flat bench 2 x 12 x 20kg
1 arm half kneeling DB O/H Press 2 x 15 x 15kg
1 arm incline DB Press 2 x 15 x 20kg
close grip press 2 x 15 x 50kg
Complex 2 (superset)
BW Dips 3 x 12
Tricep extension 3 x 12 x 30kg
Incline DB Flye 3 x 12.5kg
Mobility:
Prone Scaptions (trap 3 raises) 2 x 12 x 2kg
external rotation with band 2 x 12
runnerschick
Well-known member
PalmFist
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PalmFist
Well-known member
Nice. Adding in therapy for my shoulder impingement syndrome. Scaption. Protraction. Ext rotation. Good stuff bro. Liking what I see
CJ_Xfit89
Board Sponsor
Thx bud
Its such a hard task when not training a dif body part next movement. The dips, and extensions were brutal.
wasme
Legend
packers6211
Well-known member
Hard work pays off brother and you def doing that!! Remember you battle yourself every day!! So make sure you win lol.
runnerschick
Well-known member
CJ_Xfit89
Board Sponsor
Thx hulkster.
I just do it with form. Can't afford any injury at the moment but will time stuff soon.
CJ_Xfit89
Board Sponsor
todays workout:-
high bar back squat
140kg 4x4 (3min rest)
Complex 1:
single leg Rumanian Deadlift - 3 x 12 x 40kg (30 secs rest)
SS
Split squat with Hip activation- 3 x 12 x 40kg
Complex 2:
leg press - 3 x 18 x 180kg (20 secs rest)
SS
Swiss ball leg curls 3 x 15
Complex 3:
barbell rollout 3 x 20 (20secs rest)
KB Swing 3 x 20 x 24kg (20secs rest)
dorsiflexion band pulls 3 x 20
good workout. feeling DOMS already...
I have some hate though...
I am eating at a deficit and my legs are growing...like wtf...so pissed off!!!!!!!!
my outer quads are bigger and my inner thighs are too cause I can feel my pants getting tighter... HELP ME PPL'z
high bar back squat
140kg 4x4 (3min rest)
Complex 1:
single leg Rumanian Deadlift - 3 x 12 x 40kg (30 secs rest)
SS
Split squat with Hip activation- 3 x 12 x 40kg
Complex 2:
leg press - 3 x 18 x 180kg (20 secs rest)
SS
Swiss ball leg curls 3 x 15
Complex 3:
barbell rollout 3 x 20 (20secs rest)
KB Swing 3 x 20 x 24kg (20secs rest)
dorsiflexion band pulls 3 x 20
good workout. feeling DOMS already...
I have some hate though...
I am eating at a deficit and my legs are growing...like wtf...so pissed off!!!!!!!!
my outer quads are bigger and my inner thighs are too cause I can feel my pants getting tighter... HELP ME PPL'z
runnerschick
Well-known member
Impressive stuff! The leg press and the back squat weights especially! I wanna get that strong one day
, should be very proud
Lukef2000
Well-known member
Not a bad problem to have lol! Feel free to throw some leg growth my way! My legs are quite strong but relatively small...
wasme
Legend
Wish my arms could do that lol
Lukef2000
Well-known member
Lol me too!!
CJ_Xfit89
Board Sponsor
Kel took me to ribs and rumps last night
200 g steak and half grilled chicken and veg.
No brekky today but, just had meal 1 of roast chicken breast and broccoli with hot salsa.
Training today at 4pm.
I have some new goodies to use.
1 scoop Cordyen NAN02
Rpg BCAA at 1 scoop intra w/o
Enhanced pre with 2g COP.
Sleep time is GHBlast by Dorian Yates
200 g steak and half grilled chicken and veg.
No brekky today but, just had meal 1 of roast chicken breast and broccoli with hot salsa.
Training today at 4pm.
I have some new goodies to use.
1 scoop Cordyen NAN02
Rpg BCAA at 1 scoop intra w/o
Enhanced pre with 2g COP.
Sleep time is GHBlast by Dorian Yates
CJ_Xfit89
Board Sponsor
Training
Snatch grip rack pulls
3 x 10 x 100kg
Pull ups bw x 3 x 12
SS
Wide grip rows 3 x 15 x 60kg
DB row 2 x 15 x 25kg
BB shrug 100kg x 3 x 12
ss
Bent over rear delt flies 5kg x 3 x 12
SS
Face pulls 3 x 12 x 15kg (arms higher than shoulder level)
Preacher curl 2 x 12 x 25kg
Scapula band decompression 2 x 12
ss
External rotation 2 x 12
6 x 300m shuttles
Snatch grip rack pulls
3 x 10 x 100kg
Pull ups bw x 3 x 12
SS
Wide grip rows 3 x 15 x 60kg
DB row 2 x 15 x 25kg
BB shrug 100kg x 3 x 12
ss
Bent over rear delt flies 5kg x 3 x 12
SS
Face pulls 3 x 12 x 15kg (arms higher than shoulder level)
Preacher curl 2 x 12 x 25kg
Scapula band decompression 2 x 12
ss
External rotation 2 x 12
6 x 300m shuttles
packers6211
Well-known member
Goodnight bro nice volume!! ROW ROW ROW YOUR BACK STRAIGHT TO THE IFBB SHOW!!!
CJ_Xfit89
Board Sponsor
Do you sing that to your boy? Lol
Lukef2000
Well-known member
Can't watch that vid man it says its private