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Thread: Show Me How

  1. #16
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    Leg press: 90x15,185x12,290x12,320x10,370x6
    Machine Squats: 250x12,330x12,350x12
    1 leg extensions: 40x20,60x15x3
    leg extensions: 90x10,100x10
    Nite cardio: 500m sprints rower

  2. #17
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    FunDay Training:
    Overhead Log Press; 90x5x2,110x3,130x3,140x1,150x1,160x1
    Farmers Walk: 160x90',180x90'x2200x90',250
    SandBag Carry: 150lb x 180'x2

  3. #18
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by CZERWIEC View Post
    FunDay Training:
    Overhead Log Press; 90x5x2,110x3,130x3,140x1,150x1,160x1
    Farmers Walk: 160x90',180x90'x2200x90',250
    SandBag Carry: 150lb x 180'x2
    What are you using to do farmers walk? I have clients do this on trap days and it always fun

  4. #19
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    We have farmers handles, though my friend made his own from piping from homedepot. Couple months ago we did 10 sets at 180 feet at a lite weight I believe 160lbs. He'd go then I go an my traps were never so sore the next day. Plus a good change of pace, fun day. That sandbag carry is no joke either really feel it in hams and glutes as well as upper body since it was bearhug style
    Last edited by CZERWIEC; 03-02-2012 at 02:08 PM.

  5. #20
    Forum Leader Hammerfit's Avatar
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    Quote Originally Posted by CZERWIEC View Post
    We have farmers handles, though my friend made his own from piping from homedepot. Couple months ago we did 10 sets at 180 feet at a lite weight I believe 160lbs. He'd go then I go an my traps were never so sore the next day. Plus a good change of pace, fun day. That sandbag carry is no joke either really feel it in hams and glutes as well as upper body since it was bearhug style
    Snap a pic next time if you can remember of the piping contraption

  6. #21
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    SAT Work
    Side laterals: 25x15x2,30x10,8
    Machine overhead press: 90x15,140x12,180x10x2,90x25
    Upright rows: 50x15,70x12,12,10
    Front Delt raises: 25x12,12,10
    Pushdowns: 50x20,55x15,60x12,65x10

  7. #22

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    Good stuff! Keep bringing it!

  8. #23
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    Thanks!
    Monday:
    V Bar Pulldowns: 55x20,60x15,65x10,70x8,75x5
    Seated Row: 100x25,150x15,155x10,160x8
    1 Arm Seated row: 50x12,60x10,70x10,80x7
    Superset: ez curl/standing cable rows: 70x12,40x12/ 70x12,40x8/70x12,40x6

  9. #24
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    15" Rackpulls: 225x6,315x3,405x3,385x6,345x8,330x10
    DB Sidelaterals: 15x25,20x20,20x15x2,20x12
    Machine shouldpress: 100x20x2,100x15x2,100x12
    Upright rows: 70x15x3
    Pushdowns: 55x20

  10. #25
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    Machine Bench: 90x25,140x15,180x12,230x10,270x8
    Machine Decline Bench: 90x15,180x12,230x10,270x8
    Incline Flys: 45x20,15,12,12
    DB Pullovers: 55x15x4
    1 arm preacher curl: 50x8,40x10,35x12

  11. #26
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    Yoke walk: 280x90',370x90',460x90',510x90'
    Log lockouts: 140x1,190x1,160x1,170x1,180x1,195x1,200x1
    Farmers walk: 180x90x4trips
    SandBag Carry: pick up from bench 200lb x50',200x100',200x50'

  12. #27
    RX MEMBER mrky03's Avatar
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    Workouts looking good, consistency pays off!

  13. #28
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    I hope so... then I have a bad day like Saturday
    Shorten workout: leg extesions: 70x25,100x15,110x12,120x10x2
    Vertical leg press: 90x25,180x15,270x12,320x12,370x10

  14. #29

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    No bad days! Just different experiences! Learn and grow baby!

  15. #30
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    Good thought heavy.
    DB Laterals: 20x15,25x12x3
    Machine overhead press: 70x20,100x15,130x12x3
    DB Front laterals: 25x12x3
    Cable uprights: 100x12x3
    DB Shrugs: 80x20x3
    Pushdowns: 55x25,60x20

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