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BigReds Journey to Sowledom!

No doubt. Just feels good to have a more goal oriented routine.
 
FRIDAY WORKOUT CYCLE 1

STANDING OHP 3X5 (60 SEC REST)
110X5
125X5
140X5
.
LEG PRESS 40 REP (45 SEC REST)
475X16
475X15
475X12
[ALTERNATING SETS]
CALF PRESS 40 REP (45 SEC REST)
475X15
475X12
475X10
475X4
.
INCLINE CURLS 30 REP (45 SEC REST)
27.5X15
27.5X10
27.5X6

[ALTERNATING SETS]
OH CABLE TRI EXT 30 REP (45 SEC REST)
60X15
60X10
60X6

SUNDAY WORKOUT CYCLE 1

INCLINE PRESS 3X5 (60 SEC REST)
195X5
225X5
255X5
.
RACK CHIN 25 REP (45 SEC REST)
BWX9
BWX7
BWX7
BWX5
[ALTERNATING SETS]
HIGH INCLINE FLY 35 REP (45 SEC REST)
40X15
40X13
40X10

.
KROC ROW 20 REP (45 SEC REST)
100X12
100X8

[ALTERNATING SETS]
SUSPENSION PUSHUPS 30 REP (45 SEC REST)
BWX12
BWX10
BWX8
.
.
Two good workouts to finish off the week. Seeing more progress with leaning out but still have some work to do.
Still working around my daughters softball games but getting my workouts in and keep the diet pretty good.
 
Good job balancing everything with a hectic schedule! Some strong inclines and rows!!
 
Thanks Kat!! They had three games so far this week so no workouts since getting home late but that will change today and this weekend. Got to get some good training in before the Easter feast..lol
 
Strong inclines man!
 
BigRed1974 said:
Thanks Kat!! They had three games so far this week so no workouts since getting home late but that will change today and this weekend. Got to get some good training in before the Easter feast..lol
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Haha does your family live near by? What all is on the menu?
 
Dma378 said:
Always impressed by your Incline Pressing.
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Appreciate it!!

RegisterJr said:
Strong inclines man!
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Thanks!

love2liftkat said:
Haha does your family live near by? What all is on the menu?
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Yes my family and my wifes family all live close. We had it our house for my inlaws this year, then I went to my parents for a little while in the afternoon.
Beef roast and turkey with all kind of fixings along with some good sweets to top it all off.

Hope everyone had a great holiday weekend!!
 
THURSDAY WORKOUT 5/3/1 CYCLE 1 WEEK 1

DEADLIFT 3X5 (90 SEC REST)
235X5
275X5
310X5
.
DIPS 3XAMAP (60 SEC REST)
BWX12
BWX10
BWX8
30 REPS
.
RACK CHINS 3XAMAP (60 SEC REST)
BWX9
BWX6
BWX5
20 REPS
.
STADING CALF 3XAMAP (45 SEC REST)
BWX35
BWX25
BWX15
75 REPS

.
INCLINE CURLS 3XAMAP (45 SEC REST)
30X12
30X8
30X5
25 REPS
.
FRIDAYS CONDITIONING
JUMP ROPE 50X3
SLED PUSH 40 YDSX3
.
SATURDAY WORKOUT 5/3/1 CYCLE 1 WEEK 2

INCLINE PRESS 3X3 (90 SEC REST)
210X3
240X3
270X3
.
HIGH PULL 3X3-5 (60 SEC REST)
185X3
185X3
185X3
Increase by 1 rep next workout
.
LEG PRESS 3X13-15 (60 SEC REST)
495X13
495X13
495X13
Increase by 1 rep next workout
.
HAMMER CURL 3X6-8 (45 SEC REST)
60X6
60X6
60X6
Increase by 1 rep next workout

.
CALF PRESS 3XAMAP (45 SEC REST)
455X15
455X8
455X6
29 REPS
.

And Sunday was an off day to spend with the family and fill my belly. Actually didn't do to bad but did enjoy some good cookies and cake.
Today is a workout day. Plan is to alternate between weight training and conditioning days for now.
 
MONDAY WORKOUT 5/3/1 CYCLE 1 WEEK 2

OHP 3X3 (90 SEC REST)
115X3
135X3
150X3
.
SMITH MACH ROW 3X4-6 (60 SEC REST)
250X4
250X4
250X4
Increase by 1 rep next workout
.
SMITH CG BENCH PRESS 3X6-8 (60 SEC REST)
220X6
220X6
220X6
Increase by 1 rep next workout
.
LEG CURL 3X10-12 (45 SEC REST)
70X10
70X10
70X10
Increase by 1 rep next workout

.
SEATED CALF PRESS 3XAMAP (45 SEC REST)
200X23
200X12
200X10
45 REPS
.
CONCENTRATION CURL 3X13-15 (45 SEC REST)
20X13
20X13
20X13
Increase by 1 rep next workout

.
A good solid workout yesterday. Starting to get back into a little groove with my training.
 
Still been training just not logging. Finally out of that little funk where I was lacking motivation to train even though I kept training.
Softball is over for a little while so can concentrate on my workouts before summer ball starts up.

My daughter did great finished with a 9-3 record as a pitcher and hit .400 with a couple of homeruns. They made it to the second round of the playoffs but couldn't pull it off. Still a great year for them District Champs and making it to round 2.
 
Oh, you've been Mia. Lol
 
Yep!! Been on here just not logging. Get back to it next week.
 
BigRed1974 said:
Still been training just not logging. Finally out of that little funk where I was lacking motivation to train even though I kept training.
Softball is over for a little while so can concentrate on my workouts before summer ball starts up.

My daughter did great finished with a 9-3 record as a pitcher and hit .400 with a couple of homeruns. They made it to the second round of the playoffs but couldn't pull it off. Still a great year for them District Champs and making it to round 2.
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Woohoo! That's awesome!

AM is not the same without your interaction, Red! ?
 
First day back logging again.
The workout I am doing will be more for leaning out and building a athletic look. This will be my 3rd week on this plan.
Starting to see a little leaning out this past week.
Doing Flexible Dieting and seems to be working quite well.

For supplements I am currently just starting a stack of:
Ostar1ne 25mg
EP1C Unleashed TD- 1 pump
EP1C Unleashed pill- 2 pre-workout only on workout days

Also plan on adding in some more conditioning work after workouts and off days. I will have my daughter training with me the next few weeks before summer ball starts.
 
Nice little stack you've got there! Glad you're back logging!!
 
Dma378 said:
This should be a real sweet run.

Very cool to have your daughter working out with you.
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Yeah I'm excited to see what kind of results we can get for her. Looking to gain some strength and explosiveness for ball.
 
BigRed1974 said:
First day back logging again.
The workout I am doing will be more for leaning out and building a athletic look. This will be my 3rd week on this plan.
Starting to see a little leaning out this past week.
Doing Flexible Dieting and seems to be working quite well.

For supplements I am currently just starting a stack of:
Ostar1ne 25mg
EP1C Unleashed TD- 1 pump
EP1C Unleashed pill- 2 pre-workout only on workout days

Also plan on adding in some more conditioning work after workouts and off days. I will have my daughter training with me the next few weeks before summer ball starts.
Click to expand...

In on this.
 
BigRed1974 said:
First day back logging again.
The workout I am doing will be more for leaning out and building a athletic look. This will be my 3rd week on this plan.
Starting to see a little leaning out this past week.
Doing Flexible Dieting and seems to be working quite well.

For supplements I am currently just starting a stack of:
Ostar1ne 25mg
EP1C Unleashed TD- 1 pump
EP1C Unleashed pill- 2 pre-workout only on workout days

Also plan on adding in some more conditioning work after workouts and off days. I will have my daughter training with me the next few weeks before summer ball starts.
Click to expand...

Awesome looking run you got going... I'm here to see what EP1C does for you!!
 
Excited to see the changes!!!! ??
 
Checking in to see some weight move!
 
WEEK 3 DAY 1 MONDAY
.
1A) Incline DB press- 90#x6x5
1B) DB Goblet Squat- 80#x6x5
1C) Snatch Grip High Pull- 135#x6x5
1D) Farmers Walk- 100#x20secx5
1E) RKC Plank - BWx20secx5
.
Went up 10 pounds on goblet squats
.
This workout is done in a circuit fashion but with 30 seconds of rest between exercises. The first week I did 3 rounds, second week 4 rounds and then 5 rounds this week.
By the fourth round I was breathing pretty hard by the fifth round I was soaking wet and exhausted.
This is the first week for my daughter so she did 3 rounds and got through them pretty easy, going have to bump up the weight on a few exercises for her.
.
For my supplements I am taking 15mg Ostar1ne in the morning and then 10mg in the afternoon.
EP1C TD- I am doing 1 pump in the morning
EP1C Unleashed- Took 2 pre-workout
Look forward to seeing how this works as the week goes on.
 
Nice workout! Bet it's fun training with your daughter! Maybe one day ill convince mine to. I've only been able to get her to run with me.
 
Strong pressing man. That short rest must've made it difficult too.
 
WEEK 3 DAY 2 TUESDAY
Circuit with 30 seconds rest between exercises
.
1a) Turkish Get Up 30x1x5
1b) Suspension rows BWx8x5
1c) KB Swing 30x12x5
1d) L Sit BWx10sx5
1e) Hammer Curl w/ Fat Gripz 40x10x5
.
Feeling like EP1C Unleashed is starting to kick in. My endurance seems so much better than last week and by the end of this I was drenched in sweat.
My daughter did 3 rounds and had no problems, I will have to start pushing her harder.
 
BigRed1974 said:
WEEK 3 DAY 2 TUESDAY
Circuit with 30 seconds rest between exercises
.
1a) Turkish Get Up 30x1x5
1b) Suspension rows BWx8x5
1c) KB Swing 30x12x5
1d) L Sit BWx10sx5
1e) Hammer Curl w/ Fat Gripz 40x10x5
.
Feeling like EP1C Unleashed is starting to kick in. My endurance seems so much better than last week and by the end of this I was drenched in sweat.
My daughter did 3 rounds and had no problems, I will have to start pushing her harder.
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That Ep1c sweat is ridiculous!!
 
BigRed1974 said:
WEEK 3 DAY 2 TUESDAY
Circuit with 30 seconds rest between exercises
.
1a) Turkish Get Up 30x1x5
1b) Suspension rows BWx8x5
1c) KB Swing 30x12x5
1d) L Sit BWx10sx5
1e) Hammer Curl w/ Fat Gripz 40x10x5
.
Feeling like EP1C Unleashed is starting to kick in. My endurance seems so much better than last week and by the end of this I was drenched in sweat.
My daughter did 3 rounds and had no problems, I will have to start pushing her harder.
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Nice to see the endurance is kicking in quick!
 
Your daughter is an animal.
 
RegisterJr said:
Your daughter is an animal.
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love2liftkat said:
Heck yeah she is! Love it!
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She impresses me so much and so proud of her.
She made First Team All District as a pitcher this year for highschool. That is out of 6 teams in our district. Crazy thing is she wasn't suppose to pitch as much as she did. The number 1 pitcher for our team is very good and is going to go play college ball next year but she ended up having a injury that limited her with pitching so my daughter did what she was suppose to do and came in and helped keep the team going until she got better.
They were a great 1/2 combination!!
 
WEEK 3 DAY 3 THURSDAY
1a) Box Jump BWx3x5
1b) Pull up BWx6x5
1c) Skater Squat BWx6x5
1d) Dips BW+40x6x5
1e) Russian Barbell Twist 50X20sx5
.
Increased 40 pounds on dips and 15 pounds on Russian Barbell Twist
.

WEEK 3 DAY 4 SATURDAY
1a) One Arm OH press 65x5x5
1b) One Arm DB row 90x8x5
1c) GHR BWx8x5
1d) Face Pull 55x10x5
1e) One Knee Hi to Lo chop 35x8x5
.
Increased 5 pounds on OH press
Increased 10 pounds on rows
Increased 5 pounds on Face Pull
Increased 10 pounds on Hi to Lo chop
.
Had a 3 day weekend. Took Friday off to take care of spring cleaning in my shed and yard so actually worked harder than I do at work..lol
Starting to get the hang of these workouts so time to start pushing more weight and it felt great.

Trying to get the diet in check. Working on figuring how many calories I need and trying to stay more balanced and not go the low carb route. Looking to shed 3 inches from my waist. I know if I do this the rest will tighten up nicely.

EP1C Unleashed is the bomb!! My conditioning is so much better and these workouts are not nearly as hard even with the added sets and weight.
Still doing One pump in the morning and then 2 caps pre workout.
 
BigRed1974 said:

Increased 5 pounds on OH press
Increased 10 pounds on rows
Increased 5 pounds on Face Pull


Increased 10 pounds on Hi to Lo chop
Click to expand...


Always on the up. Nice work Red.
 
PHASE 2 WEEK 1 WORKOUT 1 MONDAY
30 second rest between exercises
Numbers in parentheses are my daughters

Incline press w/Fat Gripz- 225x6x4 (25 dumbells)
Hurdle Jump- BWX3X4
Trap Bar Deads- 295x5x4 (135)
High pull- 160x6x4 (70)
Swiss Ball Stir Pot- BWx20secx4

Conditioning has really improved and I contribute a lot of that to EP1C Unleashed.
We finished off this workout with some sprints.
 
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