posted Sat, 01/16/2016 - 20:27
16442
post up your last lift session!
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Mine was Catalysts arm routine...if you don't know...do yourself a favor!
That shit hurt's beautifully! Throw it up! Your last most recent assault on your body underneath the weights! Maybe YOU are throwing weight in a certain manner that will benefit a stagnant day under the weights for the rest of us!
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A couple sprints up n down the driveway to warm up then a marathon session of squats and deads being it was carb up day...10 sets of squats then 10 sets of deads...315lbs 10 reps each set. It definitely did the trick!
20 mins of mental HIIT, got heart rate up to 209 on last sprint, cant be good for an over 30z just getting back in shape.
After that Squats & bench, 4 sets to total burnout, some mirror muscles after that, all finished under 40 minutes.
to finish 20 mins of sprints in out of the water on the beach, looked like a total cock but killed the legs.
good workout all round.
Cool getting insight to what you guys are doing. From lifting straight into manual labor to movie worthy workouts to questionable workouts lol to eye candy sessions! A good place to come and take bits and pieces to form a different routine...
Had an awesome chest workout last week which was the last time I've worked out because I've been sick. Lost about 8 friggin pounds!
Worked up to 365 for 4 reps on bench then dropped down to 225 for slow controlled 20 reps
150lb dumbbells for 6, 130 for 8 then 100 for 12
4 sets of cable crossovers with the last set being a drop set
Banged chest today, high volume
Dumbell incline 80lb bell 4 sets to failure
Flat barbell bench 225lbs 4 sets to failure
2 sets push ups to failure
Middle cable fly's 50lbs 4 sets to failure
Low cable fly's 30lb 4 sets to failure
Calves with leg press 300 lbs 3 sets to failure
donkey calve machine 250lbs 3 sets to failure
Seated calve raise 90 lbs 3 sets to failure
I was so tired after this one as soon as I hit the house in was out! Lol slept good to
Went to train delts this morning. Normally I hit the treadmill or stair climber for 20 minutes before the weights. I was behind the the tightest ass ever on the treadmill (no, it wasn't Darth Pale) so I stayed there for 90 minutes and went home. TOTAL FAILURE OF A LIFTING SESSION...sorry Bolt lol
I do squats bro, thank you for noticing. :). But hey, on the real I know exactly what you are talking about. I have been known to do the same.
At least we can say we do cardio once in a while lol.
Cock pushup. Just one. That is all you need.
How did the other hens in the coop react to that?
The usual disbelief and pandemonium.
TronI flew to Russia and lived in solitude with the exception of a few of my trainers. I lived in an old cabin for 6 weeks. I chopped wood with an axe, put all my trainers in an old horse carriage and lifted the carriage over head several times. I put a log on my shoulders and did lunges through the snow. Then I went for a run with these annoying Russian guys following me around in their car..but they ended up crashing and getting stuck..then I jogged all the way to the top of this mountain and yelled Drago.
That sounds an awful lot like Rocky 4 but that reminds me of my old days when I was an f-14 tomcat pilot in the navy. I even ended up in Top Gun school. Sadly tho we had a jet pass by too close during a training exercise and it washed out my engines. We ejected but my navigator hit his head on the canopy and broke his neck. I was pretty rattled and almost turned in my wings but I stuck with it. I ended up saving my top gun nemesis one day over the Indian ocean. That day I dropped three migs and earned myself an Ace.. Good times.
So what did you do with the ass kissing smartass
I fell off a ladder once and got back up.
I have done that as well, I figured I had better up my game.
TronSylvester Stallone saw me doing that training..running up mountains and yelling drago!! I don't even know what Drago means but just decided it was an appropriate thing to tell after you run up a big ass mountain....a few years later Rocky 4 comes out. son of a bitch stole my ideas.
Post up catalyst arm routine. Never knew he had on . Rusty's only one I ever see spitting routines out
Look in the Training/Nutrition section. All kinds of routines in there including catalyst's.
Chest n back
Flat bench warm up
1st set of 6 light weight
2nd set of 6 medium weight
3rd all out set of 6 to failure w 2 forced negatives.
Then I drop some weight and bang out 5 sets of 5 w 30 seconds rest.
Incline db press 3 sets of 12 reps 30 sec rest
Incline db fly 3 sets 12 reps 30 sec rest
Done
Take a 5 minute rest and on to back training
Deads
Warm up
1st set light weight 6 reps
2nd set medium weight 6 reps
3rd set add little more weight 6 reps
4th set all out failure at 4-6 reps
Then lightened the load and did 5 sets of 5 w 30 sec rest.
Bb rows 3 sets 12 reps 30 seconds rest
Wide grip pull down neutral grip 3 sets 12 reps 30 seconds rest.
Seated calf raise 3 sets of 100
Toe presses 3 sets of 20 w 20-30 partials at end
Leg raises 3 sets of 15
Rope crunches 3 sets of 25
Then go eat and take nap
Delts & Tris. (7 days since last lift)
Legs (10 days since last lift)
Had to combine regimens. Too much time in between muscle groups. Starting to lose reps. November and December were busy months.
Yesterday I started with 5 sets of shoulder blasters. (45 pound seated front plate raise x12, followed immediately by 30 pound seated lateral raises x12, followed by a shrug transitioned to overhead raises x12)
big pump. My right shoulder has been a bit angry so I am currently avoiding heavy shoulder pressing.
Then I switched directions completely and did 11 sets of deadlifts at 315 with short intervals. 10 reps down to 8 reps.
Next I went to the woods and cut and loaded two 8x14 trailer loads of Ash over a little more than four hours. My back is cooked
Shoulders day-
Seated lateral raise- 8 partial reps with 20kg dblls superset with 8 full range of motion reps with 14kg dblls(I love this exercise)
Front raise - 25kg plate with a twist at the top of the movement. 12reps X 4 sets.
Single arm rear delt using cable- 12reps X 4 sets
Close grip upright row superset with wide grip upright row- 40kg barbell for close grip, 25kg barbell for wide grip.
Military press- 40kg barbell 5 X 20 reps.
This isn't a workout I do every week but it's the one I did last night, I love burning out the small muscle groups first then destroying what's left with high reps military press!!!
Is it on his bio?
I've been doin rustys. Did chest day in planet fitness tonight