The Official Gym & Fitness Thread

3/21/14:

Back calves traps LISS

Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)

Deadlifts: 1:1:1:1
315 x 10 (1 set)
335 x 10 (1 set)
345 x 10 (1 set)
355 x 10 (1 set)
355 x 5 << 315 x 5 (1 set)

One arm BB row: 1:2:1:1:1
1 plate x 10 (1 set)
1 plate + 10lbs x 10 (2 sets)

Seated T-Bar rows: 1:3:3:1
1 plate + 25lbs x 5 (1 set)
1 plate + 35lbs x 5 (1 set)
2 plates x 5 (2 sets)

Superset with

Seated Wide Grip Rows: 1:1:2:1
150 x 12 (4 sets)

(45-60 second rest between sets)

Hyper extensions: 3:1:3:1
BW x 12 (4 sets)

BB shrugs: 1:3:3:1
185 x 10 (3 sets)
30 second rest

V-grip Lat Pulldowns: 1:3:3:1
135 x 10 (3 sets)
30 second rest

Standing Calve Raises: 3:1:3:1
2 plates x 5 (8 sets)
15 seconds rest

30mins LISS cardio

 

3/22/14:

Arms / LISS cardio

Tempo Indication: Eccentricause:Concentric:Flex (x:x:x:x)

Single arm cable press down: 1:1:2:1
15/12/10x3

45 x 15/12/10x3
No rest/ non stop

Rope pushdowns: 1:3:3:1
90 x 10 (4 sets)

Superset with

Bench dips: 1:3:3:1
BW x 10 (4 sets)

Overhead rope extensions: 1:2:1:2
45 x 12 (4 sets)

Close grip push-ups: 3:1:3:1
BW x Failure (2 sets)

Cable bar curl: 1:2:2:1
15/12/10x3

75 x 15 (1 set)
90 x 12 (1 set)
105 x 10 (3 sets)
45 sec rest

Preacher bicep machine: 1:3:3:1
1 plate + 25lbs x 10 (2 sets)
1 plate x 10 (1 set)

Superset with

DB hammer curls: 1:3:3:1
30 x 10 (3 sets)

BB curls: 1:2:1:1
50 x 12 (3 sets)

Chin-ups: 1:1:1:1
BW x Failure (3 sets)

LISS cardio

Since it seems to be arm pic day-

 

I took off the boot 2 weeks ago (against dr recommendation) but it feels fine...I just need to weary of anymore plates dropping.

Thanks for asking broski

 

Fuck all y'all and your big arms...

Did back and abs today. The strain on my hands and forearms from all the pulling stuff is making my hand and forearm cramp up like crazy. Must. Get. Electrolytes. Its what plants crave..

 

You're standing in front of a smith machine... We all know you don't lift