edje007...spreading my wings

Oh boy that ab wheel got ya did it!
 
Yeah how long did you give yourself to do it again?
 
Crazy workout today. Everything felt heavy, chest just didn't feel right. Back and legs were good.

Cable fly/press machine

Cable fly
90lbs per side x 8
80lbs per side x 8

Press/underhand grip
100lbs per side x 8
90lbs per side x 8

Chest press plate loaded
99lbs per side x 8
88lbs per side x 9

Decline barbell press(been awhile)
165lbs x 12
165lbs x 10+2

Bent over barbell row/underhand grip
165lbs x 14
165lbs x 12

Lat pulldown machine
180lbs x 10
170lbs x 10

Seated row
170lbs x 10
160lbs x 10

Triceps extension machine
3 sets

Preacher curl machine
3 sets

Shoulder 6ways
2sets

Leg press plate loaded
330lbs x 24
330lbs x 21
330lbs x 19+2
 
Nice work Edge those legs must have been feeling the high reps!
 
tyga tyga said:
Hope your progression continues on the an wheel. Still sore?
Click to expand...

Going to try again tonight....have to win the challenge:(

Side note: watched pain and gain today. My wife gave it to me yesterday. What a sweetheart.

The rock was swole as fuak.
 
Damn....ab wheels suck........lol

Managed 4 reps from standing rolling out, to knees rolling back, followed by knee rollouts for 10 reps.

I'm going to fail the challenge....but not without a fight;)


Watched some youtube clips and came accross Ross Enamait. What an amazing athlete and inspiration. Freaking one arm standing roll outs and lots of other crazy stuff.

Now I feel really weak, lol.
 
I think you will be able to do it. You would be surprised what you can do with some perseverance.
 
Thursday's work out


Leg press plate loaded
330lbs x 26!
330lbs x 22
330lbs x 20+1

Seated leg curl
130lbs x 15
120lbs x 1

Leg extension
100lbs x 15
90 lbs x 13

Incline dumbell press
88lbs dumbbells x 12
79,2lbs dumbbells x 10+2

Incline dumbbell fly
57,2lbs dumbbells x 10
57,2 lbs dumbbells x 8

Hex press
57,2 lbs dumbbells x 10
48,4 lbs dumbbells x 12

Bent over barbell row
176 lbs x 10
176lbs x 7

Underhand grip cable press
90 lbs per side x 14
80 lbs per side x 15

Bent over dumbbell raise
30,8 lbsdumbbells x 15
30,8 lbs dumbbells x 13

Shoulder 6 ways

2 sets

Dumbbell shrugs
88lbs dumbbells x 15
88 lbs dumbbells x 13
79,2 lbs dumbbells x 15

Standing dumbbell curl
39,6 lbs dumbbells x 12(boh arms simult) +4 hammer curls(one arm at a time)
30,8lbs dumbbells x 12(same) + 5 ( same)

Voila!!!!!!!!!
 
Nice little high volume body workout! Lol. Nice job brother.
 
Lotta volume there indeed! Those incline DB's are impressive.
 
Yeah no doubt those high rep legs would damn near finish you off. Might wanna save them for the end if they are gonna remain that high intensity.
 
MrKleen73 said:
Yeah no doubt those high rep legs would damn near finish you off. Might wanna save them for the end if they are gonna remain that high intensity.
Click to expand...

Usually do them at the end, but the place was so crowded I had to start with legs....

Hopefully next week some afternoon sessions, and less a$$holes in my way;)
 
Good luck with the less assh0les part. I can't stand when I get off my morning game and have to go in at night or even in the afternoon. I am thinking of making some shirts that say things like "F-Off I am lifting!", "MY HEADPHONES ARE ON SO I CAN'T HEAR YOU!!!" or "If you don't like being told to shut up then don't speak to me!" or "Have you ever been punched in the face for interrupting a workout?"
 
Fell from the freakin stairs yesterday.....hurt my left knee, yeah the one that's already a problem, sucks big time.

Feel muscles in my calf(think the popliteus) pulling on my meniscus. ...**** **** ****

Pretty depressed by this....one positive note: ostarine is definitely doing it's job for recomp. Look leaner and muscles remain full!

Hope I 'll be able to do some legs later on in the week.

Tomorrow solo training in another gym in Rotterdam, and will probably hit some chest and back in between giving classes.
 
Man! Sorry to hear about the knee. That sucks! Heal fast brother!
 
That sucks bro. Glad you still feel up to lifting though.
 
Today's work out.
Trained alone today...no legs just upper body.


Cable crossovers
3 sets 90/80/70lbs

Superset with

Pull ups
3sets

Meadows row
77lbs 2 sets

Cable press underhand grip
3sets 100lbs/90/80per side

Incline dumbbell fly
2 sets 57,2 lbs/52,8lbs

Hex press
2 sets 57,2lbs/52,8lbs

seated cable rows/small grip
2sets

Machine row/upper grip
2sets

Shoulders 6way
2 sets

Triceps pushdown
3sets

Machine preacher curl
3sets

Sorry for not posting reps...just went till failure.

Hope to train my legs on friday. Who knows...
 
Try some RICE on it then move to alternating heat and ice should help with the recovery.
 
Mini school work out


Dips
3sets

Ring fly
3sets
First set managed to get 10reps:)

Ring pull ups
3sets

Inverted rows
3sets

Got a great pump!!!

Tonight some ab wheel action at home.
 
Nice little workout I can dig it! Those types of workouts always feel pretty good!
 
MrKleen73 said:
Nice little workout I can dig it! Those types of workouts always feel pretty good!
Click to expand...

Gotta love it...especially those ring flies...

Today a full body work out:


Incline dumbbell press
88lbs x 13
79,2 lbs x 15

Incline dumbbell fly(slightly lower angle)
57,2 lbs x 12
52,8lbs x 12

Cable press underhand grip
100lbs per side x 8
90lbs per side x 7
80lbs per side x 8

Wide grip pull ups
2 sets

Barbell row underhand grip
165lbs x 10
165lbs x 8

Leg press plate loaded
352lbs x 12
330lbsx 20
(Nice and slow , my kneee still hurts, but it went pretty sweet, and stopped on time)

Shoulder 6 ways
2 sets


Have a great weekend guys.
 
Nice workout and I love the new Avi!!!!
 
It has been a week of all work and no play....

4 days of basketbal tournaments, meetings etc etc....so took a week of lifting.

This week I'm off from work, so will be back to lifting some heavy a$$ weights.

Tomorrow I 'm going to see a new physical therapist, and see what she can do with my left knee/leg.
 
Can you give me an update on how the Osta is treating you? Hope the doc can do something for that left knee. It's been bothering you for a long time.
 
Nice to have some time off, hope he makes some progress on that knee.
 
kenpoengineer said:
Can you give me an update on how the Osta is treating you? Hope the doc can do something for that left knee. It's been bothering you for a long time.
Click to expand...

Osta is threating me pretty nice. No big gains, just nice and smooth.

Thanks kenpo...following your progress aswell.

MrKleen73 said:
Nice to have some time off, hope he makes some progress on that knee.
Click to expand...

She hurt me bad today....my calf is all fucckked up;)

Have to do a lot of stretching. ..and she basicly told me to life with it, and listen to my body...bla bla

I'll do the stretching, and I always listen to my body...no way I'm accepting never to squat etc again.
 
Good deal. Never give up!
 
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