Gym Time

big easy to read layout...quick action changing and editing...you can design whole meso,micro and macrocycles. Having it laid out in front of me and discipline from just reading and pushing buttons really amped my progress to new levels
 
8-6 Still Circuits

KB Squat
Leg Raise off Bench
TRX Pushup
45 Degree Back Raise (last round back raises parallel to ground on Glute/Ham Bench)
TRX Inverted Row
KB Sidebend

x 8 reps x 2 rounds then x 9 reps for 1 more round. 1-1:15 between sets. Back raises on the glute/ham are tough because I suck, and my heart rate spiked up to like 143, and it took a full 2 minutes to recover. Before that my shit was like 132 and under.
 
8-9 Circuits

KB Squat
Hanging Knee Raise
Bamboo Bench
Bamboo RDL
Bamboo Row
Band Pushdown Sidebend

x 9 reps x 3 rounds. 40 on bamboo bar, 25 KB.

Tib raises and 1 leg calf raises, 3 x 15 holding 15 pounds.

In the proper zone all the way. Hey Oh!
 
Severed Tongue said:
stop smoking weed for a while, suddenly you'll see that it's that habit that is killing your motivation.

Dopamine that is released when you physically exert yourself which also gets you high, BUT, the high is clean and energizing, not suppressive and relaxing like Cannabis.

people that claim they can consume and be fully productive are full of shit lol.
Click to expand...
I guess I'm full of shit when I clean the entire house and weight lift while high.... you clearly speak for everyone.
 
8-11 Circuits

Lunge
Bosu Crunch
1 Arm Kettlebell Bench Press on Incline
1 Leg KB RDL
1 Arm KB Row
Bosu Oblique Crunch

first round x 5 with 20 KB
second round x 5 with 25 KB
third round x 6 with 20 KB
x 10 for the ab stuff

One more in the books.
 
youraveragehorticulturist said:
8-11 Circuits

Lunge
Bosu Crunch
1 Arm Kettlebell Bench Press on Incline
1 Leg KB RDL
1 Arm KB Row
Bosu Oblique Crunch

first round x 5 with 20 KB
second round x 5 with 25 KB
third round x 6 with 20 KB
x 10 for the ab stuff

One more in the books.
Click to expand...
Burnt up my commercial treadmill I used at home……didn’t think it was possible. Good thing is i ordered a new one along with a new set of weights and dumbbells.
 
Just looking at some pictures, the Bowflex treadmill looks way beefier and sturdier than your last one.

That power rack is awesome. Rogue makes solid stuff! Plus so many cool add ons.
 
8-13 Friday the 13th Circuits

KB Squat
Shins to Bar Leg Raise
Bamboo Bar Bench
Bamboo RDL
Bamboo Row
KB Sidebends

x 8 x 3 rounds. 30 KB and 50 pounds on the bamboo bar.

I did this in the morning, between the early exertion and some coffee my heart rate was getting too high. Shit spiked up over 150 a few times. It still came back down pretty quick, so fuck it.

Leg raises have really improved this month.
 
youraveragehorticulturist said:
8-13 Friday the 13th Circuits

KB Squat
Shins to Bar Leg Raise
Bamboo Bar Bench
Bamboo RDL
Bamboo Row
KB Sidebends

x 8 x 3 rounds. 30 KB and 50 pounds on the bamboo bar.

I did this in the morning, between the early exertion and some coffee my heart rate was getting too high. Shit spiked up over 150 a few times. It still came back down pretty quick, so fuck it.

Leg raises have really improved this month.
Click to expand...
When I go to the gym I use the leg extension machines. The only problem is the max on them is 305lbs I love working my legs. The last time I used the leg press machine( not allowed to used the gyms Squat rack anymore thus why I got the power rack) I was leg pressing 26 45lbs plates and calf raises with 32. yes calf raises with a bit over 1400 lbs. I do them until my calf’s feel like they’ll pop or am I able to stand or walk for a hot min Lol. Surprisingly though I’m one of the quietest ppl in the gym when I go.
 
youraveragehorticulturist said:
8-13 Friday the 13th Circuits

KB Squat
Shins to Bar Leg Raise
Bamboo Bar Bench
Bamboo RDL
Bamboo Row
KB Sidebends

x 8 x 3 rounds. 30 KB and 50 pounds on the bamboo bar.

I did this in the morning, between the early exertion and some coffee my heart rate was getting too high. Shit spiked up over 150 a few times. It still came back down pretty quick, so fuck it.

Leg raises have really improved this month.
Click to expand...
Keep it up btw I’m about to toss me some mk2866 back into the fold or just do a solid rad140 run.
 
I like digging up the leg extension machine with a resistance band for some extra "weight." It's cool, the tension comes on near the end so you don't Ram into the end of the ROM at the top.

Here's some joker demonstrating. Only his band is way to small, and he's got no tension so this sucks. Sadly, I couldn't find a better pic.

Bands are cool on the leg press too. I could save you having to load/unload all those plates!
 
OK, I missed a couple updates. I was getting tired as hell, falling asleep right after dinner, exhausted so I decided to cut the circuit training and move on. I hate to not get those last couple workouts in, but I spent weeks training in that specific way. Getting extra worked up and elevated for one more cardio specific workout with weights seems silly.

So I just fell back into familiar habits and did an Upper Body day then a Lower Body day.

8-18 Upper

Dumbbell Incline Bench Press
Pushups with hands elevated to make Decline
DB Side Delt Raises then right into Rear Delt Raises
Band Face Pull/ Band No Monies
Band Tricep Pushdowns/Band Overhead Tricep Extensions

8-19 Lower

Goblet Squat
Cable Pulldowns
45 Degree Back Raise
Leg Raise off Bench/ Hamstring Curls
Tib Raise/Calf Raise

A couple non killer, split workouts using mostly straight sets. I was feeling great tension and mind muscle connection and getting a nice pump after doing full body stuff for awhile.

Another Upper day tomorrow.
 
8-23 Upper

Junk for scap, shoulder and elbows to get warmed up

Slight Decline DB Press
35 x 12/13/14

Incline Pushup
x 10 x 2 sets

Underhand Pulldowns
x 12 x 3 sets

DB Side Delts then Rear Delts
x 15 then 15 x 3 sets

Band No Money x 30
Band Tricep Pushdowns x 30
Band Face pull x 30
Band Overhead Extension x 30
2 rounds

Another good one. I feel weak, but it's cool because I'm getting great stimulation from tiny weights. Onward!
 
8-25 Lower

Some junk to get loose and get hips and knees moving

RDLs with DBs
Up to 75 x 7

Chest Supported DB Rows
X10 x 3 sets

Standing Leg Curl with 5 count hold at top x 5
Nordic Hip Hinge x 10
3 pairs

Suitcase Walk
x 3 lengths of the gym

Tib Raises on Slant Board x 12
Seated Calf Raise x 15
3 pairs
 
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