What did you lift today?

db chest presses: 80's 2x10, 85's 1x7, 90's 1x3
incline chest machine: 3x10 175
cable declines: 3x10 85
db flys: 3x10 45's
close grip bench: 3x10 145
db skulls: 3x10 70

bb rows - 5x5 @ 175
+machine rows 1x8 @ 238 (super set)
pull ups - 4x8,7,7,4@ 25
+lat pull down - 1x6 @ 160 (super set)
shrugs - 3x8 @ 230
machine rows - 3x8,6,8 @ 221

deadlifts
pullups
military presses

bdave, really any kind of flat, non cross-trainer shoe will work (without the elevated heel). a lot of people just wear some old chucks or go barefoot at my gym too. One of the squat racks has a hard textured rubber mat probably a lot like yours for the barefoot guys. personally I just feel naked and unsafe without shoes on :O

christ rayn what tiem do you wake up and go to the gym?

yesterday:
incline bench
sumo squats
pullups

deadlifted 315 finally and just worked my back/biceps

legs

squats 4x6 @ 225
+Leg press 1x8 @ 270 (superset)
Leg Press 2x8 @ 360
leg ext 3x8 @ 55
leg curl 3x8 @ 60
seated calf 4x10,10,9,7 @ 140

christ rayn what tiem do you wake up and go to the gym?way too fuckin early!

what time is that???

bent rows
weighted pull ups
standing shoulder press

shoulders, arms, abs

seated bb shoulder press 3x8,8,6 @ 135
+ lat/front raises - 1x10 each (superset)
dips 3x8,8,7 @ 45
+ 1x4 @ bw (drop set)
bb curls 3x8,8,6 @ 90
+ curls 1x6 @ 70 (drop set)
incline sit ups 3x10,10,6 @ 45
+ 4 @ bw (drop set)
knee raises 3x10

ugh - fuckin nothing. drank lots of booze last night and played video games with friends instead.


cardio and steam room today it looks like.


edit: not that that is a bad thing, its just I didnt go to the gym as I planned ;o

I lifted a large philly cheese steak and some fries.

I lifted a large philly cheese steak and some fries.

ah, superset?

db shoulder press: 55's 3x10, 60's 3x10
front db raises: 30's 3x10
side db raises: 25's 3x10
shoulder press machine: 145x3x10, 165x3x8, 175x3x7
close grip bench: 135x3x10
ran 2 miles and did some abs after

Squats warmup + 3x8
hack squats 2x8
leg curls 2x8
calf raises 4x10
hypers 2x8

my feet

running up a mountain.

I went from 4 days of lifting with cardio 5 days but <30 mins per cardio session (last 6 weeks) to two days lifting (next 6 weeks) and focusing on cardio (45-60 min sessions).

Tuesday:
10 min bike warmup
3 x lunges - 35 lb dumbbells
dumbbell bench- 12 each: 75, 80, 10 x 85 lbs
tricep pull down (3 sets)
3 sets of 30 lb dumbbells stepping on/off elevated platform (15 each leg up is a set)
standing cable flys (3 sets)
3 sets dips (15 per set)
4 x 30 box jumps
alternating close grip/wide grip pushups
front/side planks, some other misc cores stuff
3 mile run (7:30 pace)

Wed:
10 min bike
5.5 mile run (40 mins)

Today (planned):
biceps
back
shoulders
legs
EDIT: cardio- I decided to do 20 mins of HIIT (hill sprints)

squats 4x6 @ 225, 205, 205, 205
seated calf raises 3x8 @ 185
bent over barbell rows 4x6 @ 175

only my 2nd workout in 2 weeks :(

chest
flat db presses: 1x10@ 75's, 2x10@85's, 1x5@90's
incline bb bench: 4x5@185, 205, 205, 215
decline cable flys: 3x10@ 45's
fly machine: 3x10@70
reverse bench: 3x10@155

bicep/back

isolation curls: 1x15(30), 1x10(35), 1x8(40), 1x6(40)
hammer curls: 1x15(35), 1x10(40), 1x8(45), 1x6(50)
chin ups: 50 chin ups

wide grip pullups: 30
lat pull downs: 1x15(130), 1x10(150), 1x8(160), 1x6(170)
cable rows: 1x15(150), 1x10(170), 1x8(180), 1x6(200)