Results 16 to 30 of 334
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07-02-2012, 09:33 PM #16
I'll Be back with a back routine and maybe some snaps of the workout! trying to transform ASAP 2 a days whenever the body feels good like this!
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07-03-2012, 12:34 AM #17
Back attack
7-2-12 legs early in the day had another itch for some pump
WARM UP - LAT PULLDOWNS 3 sets of 20
PRO GRIP PULLDOWN super set with SINGLE ARM CABLE PULLDOWNS
140x15 - 100x10
160x12 - 115x10
150x12 - 120x10
Super Drop Set 180x6 140x8 100x12 85x15
DUMBBELL ROWS super set with LOW CABLE SINGLE ARM PULLS
80x12 - 85x15
90x12 - 100x15
100x12 - 115x15
LIFE FITNESS FRONT PULLDOWNS super set with SEATED CLOSE GRIP CABLE ROWS
160x12 - 140x12
160x12 - 140x12
140x15 - 120x20
CABLE RIPE DOWNS super set with SEATED ROPE CABLE HIGH TO LOW ROWS
110x20 - 110x20
150x20 - 150x20
170x20 - 170x20
PULL UPS ONE TIME AT THE END OF ROUTINE BARLEY 5
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07-04-2012, 01:31 AM #18
Pec puffing again
WARM UP with 3 sets of 15-20 rotator cuff work
INCLINE DUMBBELL PRESS super set with INCLINE CALBE FLIES
75x15 - 50x15
80x14 - 50x11
85x11 - 40x12
90x8 - 30x15
DUMBBELL FLAT PRESS super set with MACHINE PEC FLY
85x14 - 140x19
90x9 - 160x16
90x9 - 160x13
100x6 Drop set 75x6 - 160x11 drop set 100x13
DECLINE DUMBBELL PRESS super set with DECLINE DUMBBELL FLIES
80x10 - 30x20
80x10 - 30x20
LIFE FITNESS DECLINE PRESS super set with DECLINE CABLE FLIES
180x12 - 70x12
190x12 - 70x10
200x12 drop set 110x15 - 50x20
PUSH UPS 27 - DB LATERAL RAISES 20x24
23 - 25x20
21 - 30x15
7-3-12-chest day 2.jpg7-3-12-chest day 3.jpg7-3-12-chest day.jpg
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07-04-2012, 02:08 PM #19
BI's & Tri's Fire works for the 4th lol
7-4-12
WARM UP - 2 sets of 15-20 single arm cable curls and extensions
SEATED DB EXTENSION compound set with STANDING STRAIGHT BAR CURLS
80x15 - 60x15
90x12 - 70x15
100x10 - 80x12
110x8 - 90x10
DB KICKBACKS compound set with DB HAMMER CURLS
40x15 - 50x10
45x12 - 55x9
50x10 drop set 30x10 - 60x8 drop set 30x10
REVERSE CABLE EXTENSIONS compound set with CABLE ROPE CURLS
85x15 - 60x15
90x12 - 75x8
100x10 drop set 50x21 - 75x8 drop set 40x10
CABLE ROPE EXTENSIONS compound set with DB SUPINATED CURLS
40x20 - 25x20
35x20 - 20x20 got kicked out the gym was closing for independence day..... HAPPY FORTH BLOW THOUSE FIBERS UP!!!!!
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07-06-2012, 03:26 AM #20
105 degrees calls for Rushing the stands and pushups
Quick story I live in Wisconsin and all winter long everyone complains about it being soooo cold. Well I was training all day hearing everyone complain about it being soooo hot! I was sick of hearing it and it gave me an itch to got run stairs and do 500 pushups outside in that SOOO HOT 105 degree heat!
So I had the workout partner take some quick videos
We did 25 pushups then ran the stair and repeated till we completed 500 push-ups and 120 stair runs!
I'm not savvy with a computer so if anyone has a mac and know how to convert iPhone vids to ones they except on here I'd be happy to share the workout vids
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07-06-2012, 03:30 AM #21
Delt training
bringing up one of my weak points!
7-5-12
rotator cuff work 3 sets of 15-20 reps
INCLINE DB PRESS
50x20
60x13
70x10 2 helpers
80x8 4 helpers
SINGLE ARM DB UPRIGHT ROW
50x15
55x15
60x15
65x15
REVERSE DB FLIES
15x15
15x15
15x15
20x10 15x5
DB LATERAL RAISES
20x20
25x15
30x15
35x12
CABLE ROPE PULL THROUGHS
55x20
65x15
80x10 55x10 35x20
REVERSE CABLE FLIES
15x20
20x20
25x15
30x15 15x15
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07-06-2012, 07:15 PM #22
Abs, calfs, & back burn
7-6-12
Life Fitness Calf Extensions super set with Reverse Crunches
during the these sets for calfs I did 10 toes in, 10 toes, out 10 straight forward
150x30 - RCx20
160x30 - RCx20
170x30 - RCx20
Seated Calf Raises (again 10/toes in, out, & straight) super set with Life Fitness Torso Rotation
90x30 - 150x20/left, and right
90x30 - 160x20
90x30 - 170x20
Hammer Strength Linear Press (Calf Raises) super set with Ab Coaster (L,R,S, left right straight)
388x30 - 20x20,L,R,S
478x30 - 30x20,L,R,S
568x30 - 30x20,L,R,S
DURING BACK TODAY BROUGHT THE WEIGHT DOWN HIGH REPS AND FOCUSED ON THE SQUEEZE WITH EVERY REP
Wide Grip (Cable) Lat Pulldown
100x20
100x20
100x20
Reverse Grip (Cable) Pulldown
100x20
100x20
100x20
Pro Grip (Cable) Pulldown
100x20
100x20
100x20
Seated (Cable) Pro Grip Row
100x20
100x20
100x20
Seated (Cable) Close Grip row
100x20
100x20
100x20
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07-08-2012, 08:53 PM #23
BICEPS & some side laterals
7-7-12
Straight Bar Curl super set with DB Lateral Raise
40x20 - 20x20
60x15 - 20x20
80x12 - 20x20
90x12 drop set 40x15 - 20x20
DB Hammer curls super set with Cable Lateral Raise
45x12 - 25x15
50x12 - 25x15
55x12 - 25x15
60x10 - 25x12
Dead Hang EZ Bar Curls (Close Grip) super set with Life Fitness Machine Lateral Raise
40x20 - 80x15
50x15 - 65x20
50x15 - 65x20
50x15 - 65x20
Hammer Strength Mts Bicep Curl super set with Hammer Strength Shoulder Press
70x20 - 80x30
80x20 - 120x20
90x20 - 140x20
100x20 - 160x20
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07-09-2012, 07:12 PM #24
LEG's ealry
7-9-12
WARM UP - leg extension, supine leg curl, hip abduction, hip adduction 2 set of each 20 reps per
HAMMER STRENGTH Linear Leg Press super set with Walking Lunges
388x20 - 100x20 paces
478x20 - 100x20
568x15 - 10x20
658x10 - 10x20
658 strip set (took 1 45 off every 2 reps) once there were 2 on each side pumped out 10 reps
Stiff Leg Dead Lift
135x15
185x15
205x15
225x12
Bulgarian Squats
70x12 each leg
70x12
70x12
Leg Extension
70x20
70x20
70x20
hard and short had to get to the dentist! Chest tonight!!!!
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07-10-2012, 10:57 AM #25
Chest (Ryan Hughes modified Routine)
7-9-12
Smith Machine triple set with incline DB Flies & Tsunami Ball Push-Ups
130x12 - 25x20 - 20
160x10 - 30x20 - 20
180x8 - 35x20 - 20
200x6 - 40x20 - 20
Flat DB Press triple set with Machine Flies & Tsunami Ball Push-ups
75'sx12 - 100x20 - 20
85'sx10 - 120x20 - 20
95'sx8 - 140x20 - 20
105'sx6 - 160x20 - 20
Decline Hammer Strength Press triple set with Decline Flies & Tsunami Ball Push-ups
230x12 - 60x20 - 20
240x10 - 60x20 - 20
250x8 - 50x20 - 20
270x9 - 50x20 - 20
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07-11-2012, 03:04 PM #26
BACK to BIZZZNESS
warmup up - Pro Grip cable pulldown 1 set 20 reps 100lbs
PRO GRIP cable PULLDOWN super set with rotator cuff work
140x14
145x15
150x15
REVERSE GRIP cable PULLDOWN super set with rotator cuff work
140x15
145x15
150x15
HAMMER STRENGTH Iso-Lateral High Row super set with Rope Cable Pulldowns
140x14 - 52.5x20
160x15 - 52.5x20
180x15 - 57.5x20
HAMMER STRENGTH LAT PULLDOWN super set with DUAL HANDLE cable PULLDOWNS
270x15 - 100x15
270x12 - 100x15
270x10 Drop set 180x15 - 100x15
HAMMER STRENGTH Iso-Lateral Row single arm back forth strip set
135x15 90x20 45x30
Close Grip Cable ROW 1 drop set
200x80 140x10 90x20
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07-11-2012, 11:53 PM #27
Delts demo
7-11-12
WARM UP - Rotator cuff work 3x15-20
(SMITH MACH) BEHIND THE HEAD PRESS super set DB LAT RAISES
110x12 - 20x20
120x10 - 20x20
130x8 - 20x20
140x6 Drop Set 110x9 20x20
SINGLE ARM DB PRESS Left Arm then Right back and forth no rest 1 time drop set
70x8 60x8 50x8 40x11
SINGLE ARM DB LAT RAISES
30x15 35x12 40x10
WIDE GRIP UPRIGHT ROW super set FRONT PLATE RAISES
90x15 - 45x12
100x12 - 45x12
110x10 - 45x12
(Cable) FACE ROPE PULLS super set REVERSE (Cable) FLIES no rest back and forth
50x20 - 15x20
45x20 - 10x20
45x20 - 10x20
SINGLE ARM CABLE LAT RAISES left to right 3 times each no rest
10x20
10x20
10x20
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07-13-2012, 12:37 PM #28
Bi's Tri's & Calfs
7-12-12
WARM UP - Rope (Cable) Extensions 20-30 repsX2
SKULL CRUSHERS super set SEATED CALF RAISES TOES IN
70x20 - 45x30
90x15 - 45x30
100x12 - 45x30
110x8 ss 20presses - 45x30
OVERHEAD DB EXTENSION super set SEATED CALF RAISES TOES OUT
85x15 - 45x30
90x12 - 45x30
95x10 - 45x30
100x7 - 45x30
OVERHEAD ROPE EXTENSIONS TS EZ BAR REVERSE GRIP EXTENSIONS - SEATED CALF RAISES REGULAR
50x20 - 50x20 - 45x30
50x20 - 50x20 - 45x30
50x20 - 50x20 - 45x30
50x20 - 50x20 - 45x30
EX BAR WIDE GRIP CURLS
40x30
60x20
70x17
70x5
DB HAMMER CURLS
50x10
55x10
60x10
65x10
EZ BAR (CABLE) CURL CLOSE GRIP
30x30
40x20
40x24
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07-13-2012, 11:44 PM #29
Pumping on the pecs again!
7-13-12
INCLINE SMITH PRESS triple set with INCLINE DB FLIES - BOSU BALL PUSH UPS
165x12 - 35x20 - 20PU's
185x10 - 40x20 - 20PU's
185x10 - 40x20 - 20PU's
DB NEUTRAL PRESS - MACHINE PEC FLY - BOSU BALL PUSH UPS
85x10 - 130x20 - 20PU's
95x10 - 140x20 - 20PU's
105x7 - 150x20 - 20PU's
DECLINE HAMMER STRENGTH - DECLINE CABLE FLY - BOSU BALL PUSH UPS
250x12 - 50x20 - 20PU's
270x10 - 50x20 - 17PU's
270x6 triple drop 180x8 90x20 - 50x20 - PU's 20
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07-15-2012, 05:02 AM #30
Just checkin in on you! Solid workouts buddy!! Who do you train with in WI? How far are you from Animal House Gym?
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