Rinse - Repeat

[Cards]

ME Lower:

Wide Sumo Deadlifts:
135x5
225x3
315x1
365x1
405x1
435x1
-- add blocks--
465x1
495x1
---
405x8

RDL:
225x8
225x8

Pullups:
bwx5
bwx5
bwx5
bwx5
bwx5

reverse hypers:
bwx12
bwx12
+25x5
+25x5

Abbs:
x25
x25

[chevelle2291]

435x1 damn.

[Cards]

got a way to go my man, a ways to go.

Standing Military:
WU -
135x2
135x2
145x2
145x2

Seated Row:
100x3
120x3
130x3
140x3
150x3
160x3

Dips:
bwx2
bwx2
+25x2
+25x2
+25x2
+25x2
bwx8
bwx8
bwx8
bwx8
bwx5

Single Arm Pulldowns:
35x10
35x10
35x10
35x10
35x10

some more upper back work and arms

[Cards]

Box Squat + doubled monster mini
95x2
95x2
95x2
135x2
135x2
135x2
155x2
155x2
155x2
155x2
95x3
95x3
95x3

Reverse Hypers:
BWx15
+35x8
+35x8

Extensions:
a little x a lot

Leg Curls:
a little x a lot


Super Tired

[Cards]

Dips:
assist x 8
assist x 8
assist x 5
assist x 5
bwx3 - pain
bwx3 - pain
bwx3 - pain

HS bench machine:
1ppsx8
1ppsx8
1ppsx8
70x3
70x3
70x3


Bench:
95x5
95x5
115x5
115x5
135x5
135x5
135x5
155x5
155x5
155x5

Shrug Machine:
1ppsx10
2ppsx10
2ppsx10
3ppsx5
3ppsx5


Pullups - really focus on back:
Assisted x7
Assisted x7

--

Night Time:

Band Pushdowns:
x10
x10
x10
x10
x10

Pull aparts:
x10
x10
x10
x10
x10

[Cards]

squats:
135x5
185x5
225x5
275x3
295x2
315x2
325x1
-
225x5
255x5
275x5


Leg Extension:
up to --
130x5

leg curls:
50x5
60x5
70x5
80x5
90x5
100x5

Reverse Hype
BWx20
+10x12
+10x12

Abb Machine:
+20x15
+20x15
+20x15

no PRs, but things felt solid

[Cards]

man im fat and suck a posing, blah.

[Cards]

HS chest press: each arm
25x5
45x5
70x5
90x6
90x6
100x2
110x2
115x1

Assisted Pullup - really focus on the back
x10
x10
x10
x10

Pulldowns:
60x10
60x10

Dips:
bwx8
bwx8
bwx8
+25x2
+45x2

Band Pull apart:
x15
x15
x15

Arms

[Cards]

cross fit:

Tuesday Circuit -

First:
Kettle Bell clean and press: 30lbs x 6,9,12,6
Kettle Bell clean to squat: 60lbs x 2,2,2/ 100lbsx2
L-Hold Pullups: 6,9,12,6
Floor Slam w/ medicine ball: 10lbs x 15,15,15,15
push ups then bring knees to chest: 15,15,15,15

Second:
Kettle Bell Swing: 55lbs x 20,20,20,20
10 yard sprint - 4 times


Free week of cross fit that will replace my DE day.

This was probably one of the hardest workouts i've had, threw up after the first 3 times through, pushed a 4th then moved on to the next circuit.

[thecityalive]

Since when did you do crossfit? Looks good though....reminds me of the random times I would drop in during the summer. How do you like the metcon?

[Cards]

I have a free week at this local gym, it's really good. I think I'm going to sign up for a few months and replace my DE days with them and save the ME days for the weekend, or do a combined DE day on Wednesday and do crossfit on tuesday/thursday

[Cards]

Thusrday Circuit:

Number of times: 3

Poly pushups moving down a ladder -
wind sprints
1 armed farmers walk: 115lb
kettle bell complex: 15 swings, 15 cleans, 15 squats, 15 snatch


time to complete - 33 min

very hard, didn't throw up though.


ME lower/up on Sat and Sun

[Cards]

ME Lower:
Sumo Deadlifts:
135x3
225x3
315x1
405x1
455x1
495x0
475x0

RDL:
225x8
225x8
225x8
225x8

double kettle bell swing:
26.5 each hand x 8
26.5 each hand x 8
26.5 each hand x 8

double kettle bell snatch:
26.5 each hand x 8
26.5 each hand x 8
26.5 each hand x 8

--

Bench:
155x8
155x8
155x8
155x8
155x8

assisted pulls - really focus on back
x8
x8
x8

--

Had to combine both days today, my gfs birthday was Friday and I was hurting saturday.

[thecityalive]

Good work. Sucks you had to condense your workouts into one day. Where did you miss your deadlift?

[Cards]

floor, so weak hams.

need more GHR in my life

[Cards]

Box Squats + Monster Mini: DE
205x2
205x2
205x2
205x2
205x2
205x2
205x2
205x2

Reverse Hypers:
x12
x12
x12
x12
x12

Lying leg curls:
30x12
40x12
50x12

adductor:
40x12
40x12
40x12

[thecityalive]

Doesn't help that you have to resort to ghetto GHDs. Why not.....dare I say....reverse lunges?

[fooz]

lookin pretty good man. hows the 'ol shoulder doin lately?

[Cards]

Doesn't help that you have to resort to ghetto GHDs. Why not.....dare I say....reverse lunges?

Thats a great idea, to be honest...that never crossed my mind. i was doing the lying reverse hypers, but switched to the standing ones and it definitley hit the hams harder.

lookin pretty good man. hows the 'ol shoulder doin lately?

WHOA he's back! It's getting better, the 3 months off helped heal up some of my injuries (leg specific), still taking it slow on the shoulder, but it's improved a ton. I've been back at it a couple months now and regained most if not all of my strength.

[Cards]

DE upper:

Bench + Monster Mini:
95x3
95x3
95x3
115x3
115x3
115x3
135x2
135x2
135x2
--add chains
95x2
95x2
95x2

Dips:
BWx8
BWx8
BWx8

pullups:
bwx3
bwx3
bwx3
bwx3
bwx3

Band Pullapart:
x15
x15
x15

few other random things, minimal to no pain.

[Cards]

Recovery/target weak area day:

Reverse Hypers:
x12
x12
x12
x12

Straight Arm Pulldowns:
30x15
30x15
30x15

Pulldowns:
60x12
60x12
60x12

Pushdowns:
40x15
40x15
40x15

Circuit:
Kettle Bell Swing 32kgs: 15,15,15,15
Ball Slam: 15,15,15,15
Jump Rope: 60,60,60,60
Basu Ball Crunches: 15,15,15,15

[thecityalive]

Nice to see MMs on the bench. I take it you followed a similar set up?

[Cards]

yessir, exact set up. it worked awesome.

[Cards]

ME LOWER:

Box Squat:
135x2
185x2
225x2
275x1
315x1
335x1
355x1
-
315x2
315x2

RDLs:
275x5
275x5
275x5
275x5
275x5

Reverse hypers:
+25x12
+25x12
bwx12
bwx12

adductor:
50x12
50x12
50x12


20 lbs over last ME box squat day -

[Cards]

ME Upper:

ThomasG's Chaos Bench with doubled light bands:
bar+bandsx1
bar+bandsx1
bar+bandsx1
65+bandsx1
65+bandsx1
65+bandsx1
65+kettle bell+bandsx1
65+kettle bell+bandsx1
85+kettle bell+bandsx1
85+kettle bell+bandsx1
95+kettle bell+bandsx1
95+kettle bell+bandsx1
65+heavier kettle bell+bandsx0 - epic fail

ME Bench:
135x1
185x1
205x1
215x1
225x1
235x1
245x0 - bad pain

Shrug Machine:
1ppsx12
1ppsx12
70x12
70x12
90x12
90x12
90x12
90x12
90x12
115x8
115x8

Curls:
lots of curls

Dips:
Wide grip, close drip, some BW, some assisted
a lot


Chaos bench was awesome, those double little bands were intense, but didn't have any pain. I tried 245 on ME bench and had really bad pain, so I stopped.

It may be my left bicep and upper back is weak, so I did a lot of direct arm work.