Start of New Cycle

We need to Start some kind of Cardio and Sprinting Challenge. I think that would help a lot of people with there Goals,and overall Performance!
 
BEAST73 said:
We need to Start some kind of Cardio and Sprinting Challenge. I think that would help a lot of people with there Goals,and overall Performance!
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Well tonight is legs, so I normally do 20 mins on the bike before leg day. But if you have a better idea. I'm open to suggestions. Just has to be inside, the windchill here right now is -20. Lol
 
Applied Hypernova this morning, and took first dose of Ostra, and S4. Tonight before the gym will be second dose of S4 and first dose of GW
 
DemntedCowboy said:
Well tonight is legs, so I normally do 20 mins on the bike before leg day. But if you have a better idea. I'm open to suggestions. Just has to be inside, the windchill here right now is -20. Lol
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Deadmill sprints are killer when you are confined to inside cardio
 
Legs tonight. Got my second dose of S4 and my GW in before the gym. Completely forgot to grab my Radiate, cause my daughter asked me something, and I ended up leaving it on the counter

Cardio(Bike): 10mins

Squats: 185x10, 205x8, 245x5, 245x5, 205x5, 185x5

Leg Press: 365x25, 365x20x5, 365x15x10

Leg Extentions: 80x25x10x10x5, 80x20x10x5x5x5x5

Single Leg Curl(B/L)(No Rest Between Sets): 40x10, 45x8, 50x5, 50x5, 45x5, 40x5

Single Leg Seated Leg Press(B/L): 90x20, 90x20, 90x20
 
The gym I belong to has all the weight rooms in the basement. You can always tell when it's leg day. Going up two sets of stairs after hitting legs sucks.
 
SFreed said:
The gym I belong to has all the weight rooms in the basement. You can always tell when it's leg day. Going up two sets of stairs after hitting legs sucks.
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Damn, that would suck. Gave me an idea though. When I open "House of Gainzzz". All Leg Equipement will be in the basement. Lol....I'll put in an escalator for all us old fudgers to use. Lol
 
So had to take a day off work to go get new tags for the wifes van. Since they expired while I was in Louisiana. But, did give me a chance to make it to the gym on a normal off day for me.

Cardio(Treadmill): Elevation 2 x Speed 2.5 x 5 mins, Elevation 7 x Speed 3 x 5 mins, Elevation 15 x Speed 4.5 x 5 mins, Elevation 2 x Speed 2.5 x 5 mins

Military Press: 95x18, 155x18, 155x15, 155x15, 155x13, RP 155x8, RP 155x5, RP 155x3

Upright Row: 65x18, 115x15, 115x12, 115x12, 115x10, RP 115x8, RP 115x5, RP 115x4

Side Cable Raises(B/L): 15x15, 10x15, 10x15, 5x15

Front DB Raises: 30x15, 40x12, 40x12, 40x12, 40x12

Face Pulls: 35x18, 50x12, 50x12, 50x12, 50x12
 
No cardio today, was running around the hospital all day. Got some back in today

Shrugs: 135x18, 225x15, 295x12, 295x12, 295x10

Bent Over Row: 95x18, 135x15, 155x12, 155x10, 155x9

Wide Grip Lat Pulldowns: 95x18, 140x10, 140x12, 140x11, RP 140x8, RP 140x5, RP 120x6

Straight-Arm Pulldown: 40x18, 50x12, 50x12, 50x10, 50x10

Close grip Pulldown: 95x18, 140x12, 140x12, 140x10, 140x8, RP 140x8, RP 140x6, RP 140x5
 
Cardio(Treadmill): Elevation 2 x Speed 2.5 x 5 mins, Elevation 7 x Speed 3.5 x 5 mins, Elevation 15 x Speed 4.5 x 5 mins, Elevation 2 x Speed 2.5 x 5 mins

Straight bar Bicep Curls: 30x18, 50x15, 50x10, 50x10, 50x8, RP 50x6, RP 50x5, RP 50x3.5

V-Handle Tricep Pulldown: 40x18, 60x20, 60x15, 60x15, 60x13, RP 60x9, RP 60x6, RP 60x4

Spider Curls EZ Bar: 50x15, 50x14, 50x15, 50x12

Reverse Grip Tricep Pulldown: 35x18, 50x12, 50x8, 50x8
 
Cardio(Bike): 10 mins

Squats: 185x10, 205x8, 275x5, 275x5, 205x5, 185x5

Leg Extension: 70x30+10+10, 70x25+15+10

Single Leg Leg Curl(B/L)(No Rest): 40x15, 45x15, 50x10, 50x8, 45x10, 40x10

Single Leg Seated Leg Press(B/L): 90x20, 90x20, 90x20

Seated Calf Extension: 190x50, 190x50
 
Got some Chest in today

Cardio(Treadmill): Elevation 2 x Speed 2.5 x 5 mins, Elevation 7 x Speed 3.5 x 5 mins, Elevation 15 x Speed 4.5 x 5 mins, Elevation 2 x Speed 2.5 x 5 mins

Incline Bench: 95x18, 135x18, 135x15, 135x12, 135x10, RP 135x6, RP 135x5, RP 135x4

Decline Bench: 95x18, 135x18, 135x18, 135x15, 135x15, RP 135x10, RP 135x8, RP 135x6

Chest Press(Machine): 70x30, 70x28, 70x25, 70x25

Cable Flys(High): 20x15, 15x15, 15x15, 10x15

Cable Flys(Mid): 20x15, 15x15, 15x15, 10x15

Cable Flys(Low): 10x15, 10x15, 5x15, 5x15
 
Pics as of today not the best. But the wife was sleeping
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SFreed said:
Everybody else is probably at the gym or sleeping late. I don't sleep much, and we're in the middle of a nasty ice storm.
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No icestorm here, just cold. The severe cold is suppose to break tomorrow, but then we are expecting snow again. Its been to cold to snow here lately
 
Whisky said:
Yeah I’m here brother, liked the legs session the other day ?
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Got another one coming up on Monday. Might throw in some deads that day. And I got something new coming on either back or shoulder day dont know what day Im gonna put it on yet.
 
Tonight was Legs. It went like this:

Cardio(Bike): 5 mins(Warm-Up)

Squats: 185x10, 205x8, 275x5, 275x5, 205x5, 185x5

Leg Press: 365x25, 365x20+5, 365x15+10

Leg Extension: 70x25+15+10, 70x20+10+10+10

Single Leg Leg curl(B/L)(No Rest): 40x25, 45x20, 50x18, 50x12, 45x12, 40x8

Single Leg Seated Leg Press(B/L): 90x20, 90x20, 90x20

Deadlift: 225x6, 225x6, 245x4, 245x4, 245x4
 
DemntedCowboy said:
Tonight was Legs. It went like this:

Cardio(Bike): 5 mins(Warm-Up)

Squats: 185x10, 205x8, 275x5, 275x5, 205x5, 185x5

Leg Press: 365x25, 365x20+5, 365x15+10

Leg Extension: 70x25+15+10, 70x20+10+10+10

Single Leg Leg curl(B/L)(No Rest): 40x25, 45x20, 50x18, 50x12, 45x12, 40x8

Single Leg Seated Leg Press(B/L): 90x20, 90x20, 90x20

Deadlift: 225x6, 225x6, 245x4, 245x4, 245x4
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I'm gonna copy this workout tomorrow with less weight though.... I like
 
stacy1212 said:
I'm gonna copy this workout tomorrow with less weight though.... I like
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My buddy I work out with is dating a pro female bodybuilder in Chicago. This workout was created by her. He asked me to do it one night and since then I have always done it. Its a great workout, and you will sweat
 
DemntedCowboy said:
My buddy I work out with is dating a pro female bodybuilder in Chicago. This workout was created by her. He asked me to do it one night and since then I have always done it. Its a great workout, and you will sweat
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looking forward too it.. sometimes my brain is like a scattered hot mess... I get side tracked easily and I'm sure peeps at the gym think I'm off my rocker ... now I have guidance thank u
 
Short shoulder workout with my buddy from Chicago tonight

DB Press: 30x18, 35x15, 35x15, 35x15

Side Cable Raise(B/L): 10x15, 10x15, 5x18, 5x18

Front DB Raises: 30x15, 40x12, 40x12, 40x12

Rear Cable Pull: 35x15, 35x15, 27.5x18, 27.5x18
 
Off night tonight, wanted to do back but daughter had karate early. Good thing though. I should have my truck back either tomorrow or Friday
 
Got in arms today...Really smoked them. No cardio, I finished work today around 13,000 steps then went go get my truck and hit the gym for another4-5,000 steps

Straight Bar Curls: 30x18, 50x18, 50x12, 50x12, 50x11, RP 50x6, RP 50x5, RP 50x5

Tricep V-Handle Pulldown: 40x18, 60x20, 60x15, 60x15, 60x15, RP 60x13, RP 60x10, RP 60x8+2

Concentration Curl(B/L): 20x18, 30x15, 30x10, 30x10

Reverse Grip Tricep Pulldown: 30x18, 50x15, 50x15, 50x15

Double Bicep Cable Curl: 20x15/half'sx8, 15x15/half'sx8, 10x15/half'sx8, 5x15/half'sx8
 
Cardio(Bike)(Warm-Up): 5 mins

Squats: 185x10, 205x8, 275x5, 275x5, 205x5, 185x5

Leg Press: 480x25, 480x25, 480x25

Leg Extention: 70x30+15+5, 70x30+10+10

Single Leg Leg Curl(B/L)(No Rest): 40x25, 45x18, 50x15, 50x12, 45x15, 40x12

Single Leg Seated Leg Press(B/L): 110x20, 110x20, 110x20

**Apparently the footplate on the Leg Press is 115..So I been doing more than I thought the whole time
 
Didnt make it today, woke up took a shower put on Hypernova, and went run errands for the wife before the games came on. Will be back in on Monday for Legs.
 
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