So now it's Wednesday night, time to train Back and Traps, we start with wide grip lat pull downs, the bent over rows, ending Back with close grip cable low rows. Barbell shrugs did the trick for Traps
5sets/Standing Calf raises
5sets/Lat pull downs
5sets/Bent over rows
5sets/Low Rows
5sets/Shrugs
5sets/Wrist curls
Abs
Thursday night the Animal was loose, so it was just Hawk and I banging out Shoulders and Biceps on our own.
We were on fire that night and banged out our workout in just over an hour.
Shoulder we sat at the press machine backwards facing the pad and did as many presses as we could, then dropping the weight 2 plates grabbing a reverse grip and banged out as many as we could again, doing a super set.
For side and rear laterals, we laid chest down on a incline bench doing sides, then rears, then sides, then rears with dumbbells, hitting both heads at the same time
5sets/Seated Calf raises
5sets/Shoulder presses
5sets/Sides and Rear Laterals
5sets/Preacher curls
5sets/Machine bicep curls
5sets/Hammer curls
5sets/Wrist curls
5sets Reverse Wrist curls
Abs
Now it's Saturday morning and we are all here and it's my favorite day of them all, LEGS! And what a leg workout we had... my legs are so trashed today! Not only did my quads lock out on me last night, they did it 3 times. The first time I was praying for help, I could not, for the life of me, bend my legs (both) my quads were locked. This lasted for about 10 minutes, I thought I was going to faint at one point because of all the pain... God I love training legs!
5sets/legs extensions
5sets/Squats (this did me in)
5sets/leg Press
5sets/Stiff legs (3 for me, my hips where screaming at me to stop)
5sets/Seated leg curls
5sets/Donkey calf raises
Abs
Awesome workouts this week as always... resting today to start it all over again tomorrow!
size BIGGER
Sunday, January 30, 2011
Tuesday, January 25, 2011
Felt like a Friday
But it's not, it was Monday and it was dead as a door nail at the gym... Some things never change... New Year resolution lasted for 3 weeks, if that and now the gym is empty again. I want to take what they take, that gives them the ability to get in shape in only 3 weeks.
Normally I don't see anyone at the gym other than the two guys I work out with, unless of course someone come over the us and says hi. (if you know what I mean) but last night there was no one at the dumbbells, which is very unusually for a Monday night...
We started with incline barbell bench, then Smith machine flat bench, ending with flat dumbbell flies.
For Triceps, we took cable push downs, over head rope extension and bent over cable extensions and went in a circle 5 times, totalling 15 sets in 15 minutes, then onto the end of a bench for 5 sets of wrist curls.
Something like this...
5sets/Calf machine presses
5sets/Incline Bench
5sets/Smith Flat Bench
5sets/Flat Dumbbell Flies
5sets/Triceps push downs
5sets/Triceps overhead extension
5sets/Triceps bent over extension
5sets/Wrist curls
Abs
size BIGGER!
Normally I don't see anyone at the gym other than the two guys I work out with, unless of course someone come over the us and says hi. (if you know what I mean) but last night there was no one at the dumbbells, which is very unusually for a Monday night...
We started with incline barbell bench, then Smith machine flat bench, ending with flat dumbbell flies.
For Triceps, we took cable push downs, over head rope extension and bent over cable extensions and went in a circle 5 times, totalling 15 sets in 15 minutes, then onto the end of a bench for 5 sets of wrist curls.
Something like this...
5sets/Calf machine presses
5sets/Incline Bench
5sets/Smith Flat Bench
5sets/Flat Dumbbell Flies
5sets/Triceps push downs
5sets/Triceps overhead extension
5sets/Triceps bent over extension
5sets/Wrist curls
Abs
size BIGGER!
Sunday, January 23, 2011
Give me one more day
Was how I was feeling as I entered the gym Saturday morning. We trained last Sunday due to the weather and although my legs pretty much recuperated, they still felt like one more day rest would be perfect. When I bent over to tie my sneakers, I could still feel my Hamstrings not completely healed, but it's all good, 6 days rest is plenty of time
We were all here for this one and we started with walking lunges. Talk about waking up your legs, after the first set of 50 lunges (25 down, 25 back) the blood just rushes in and says "HELLO" here I am! We did 4 more of those, 5 sets total! Hack Squats followed, then leg extensions, Stiff legged dead lifts, Leg Curls, ending on the Donkey calf machine
Breakdown
5sets/Walking lunges (started with the bar, climbing up to 45 plates)
5sets/Hack Squats (ending at 5 plates aside)
5sets/Leg Extentions
5sets/Stiff Legs
5sets/Leg Curls
5sets/Donkey Calf rasies
3sets/Wrist curls
3sets/Reverse Wrist curls
Awesome workout!
size BIGGER
We were all here for this one and we started with walking lunges. Talk about waking up your legs, after the first set of 50 lunges (25 down, 25 back) the blood just rushes in and says "HELLO" here I am! We did 4 more of those, 5 sets total! Hack Squats followed, then leg extensions, Stiff legged dead lifts, Leg Curls, ending on the Donkey calf machine
Breakdown
5sets/Walking lunges (started with the bar, climbing up to 45 plates)
5sets/Hack Squats (ending at 5 plates aside)
5sets/Leg Extentions
5sets/Stiff Legs
5sets/Leg Curls
5sets/Donkey Calf rasies
3sets/Wrist curls
3sets/Reverse Wrist curls
Awesome workout!
size BIGGER
Friday, January 21, 2011
One benefit of two
Just a block away from the gym last night, when I get a text from the Animal saying he's not going to make it. I knew this was coming, we talked about it the night before. What I didn't know was right after that text, I get one from Hawk saying... are you training tonight? I didnt' think Alex was able to train and I thought I was running solo for Shoulder and Biceps, it's nice having 2 training partners!
We started with behind the neck shoulder presses on the Smith Machine, then to machine side laterals and rear laterals, it's was all about the machines tonight. For Biceps we started with standing crooked barbell curls, then machine preachers, ending biceps and starting forearms with dumbbell hammer curls and forearms were wrist curls off an end of a bench
And it went something like this...
5sets/Seated Calf raises
5sets/Behind the neck Shoulder presses
5sets/Side Laterals
5sets/Rear Laterals
5sets/Standing crooked bar curls
5sets/Machine Preacher curls
5sets/ Dumbbell Hammers
5sets/Wrist curls
5sets/Reverse Wrist curls
Abs
size BIGGER
We started with behind the neck shoulder presses on the Smith Machine, then to machine side laterals and rear laterals, it's was all about the machines tonight. For Biceps we started with standing crooked barbell curls, then machine preachers, ending biceps and starting forearms with dumbbell hammer curls and forearms were wrist curls off an end of a bench
And it went something like this...
5sets/Seated Calf raises
5sets/Behind the neck Shoulder presses
5sets/Side Laterals
5sets/Rear Laterals
5sets/Standing crooked bar curls
5sets/Machine Preacher curls
5sets/ Dumbbell Hammers
5sets/Wrist curls
5sets/Reverse Wrist curls
Abs
size BIGGER
Nice and Simple
Alex "the Hawk" flew the coop for this one... it was just Big John "the Animal" and I...
Hams are still trashed from leg day, so no dead lifts this time
5sets/Standing Calf rasies
5sets/Wide grip Pull Downs
5sets/Bent Over rows
5sets/T-bar row
5sets/Barbell Shrugs
5sets/Waist curls
Abs
size BIGGER
Hams are still trashed from leg day, so no dead lifts this time
5sets/Standing Calf rasies
5sets/Wide grip Pull Downs
5sets/Bent Over rows
5sets/T-bar row
5sets/Barbell Shrugs
5sets/Waist curls
Abs
size BIGGER
Wednesday, January 19, 2011
MLK = Morning workout
As we recognize MLK day, this gave us the opportunity to train early.
You have to love noon time workouts. It's not too early that you're not completely awake and you're able to get a few meals under your belt, which helps push you through the intense workout you get from having all this morning energy
The Animal is back feeding... welcome back
We decided to do Smith Machine work, we did both the flat and incline bench on it. The smith machines are nice at the Gold's in Arlington, they are smooth and have no drag at all. From there we moved onto wide flat dumbbell flies, these feel really good, I think I'm hooked with this new way of doing them. We ended Chest with dumbbell pullovers, these really open up your rib cage and finish off the chest nicely and also warm up your Triceps
Triceps started with skull crushers with your head hanging off the bench, then to push downs, ending with over head cable rope extensions.
5/Machine Calf presses
5/Smith Flat bench
5/Smith Incline bench
5/Wide Flies
3/Pull-Overs
5/Skull Crushers
5/Push Downs
5/Overhead rope extension
5/Barbell Wrist curls
size BIGGER
You have to love noon time workouts. It's not too early that you're not completely awake and you're able to get a few meals under your belt, which helps push you through the intense workout you get from having all this morning energy
The Animal is back feeding... welcome back
We decided to do Smith Machine work, we did both the flat and incline bench on it. The smith machines are nice at the Gold's in Arlington, they are smooth and have no drag at all. From there we moved onto wide flat dumbbell flies, these feel really good, I think I'm hooked with this new way of doing them. We ended Chest with dumbbell pullovers, these really open up your rib cage and finish off the chest nicely and also warm up your Triceps
Triceps started with skull crushers with your head hanging off the bench, then to push downs, ending with over head cable rope extensions.
5/Machine Calf presses
5/Smith Flat bench
5/Smith Incline bench
5/Wide Flies
3/Pull-Overs
5/Skull Crushers
5/Push Downs
5/Overhead rope extension
5/Barbell Wrist curls
size BIGGER
Sunday, January 16, 2011
I pick things up, I put them down
Is how I felt today as I walked in the new Natick Gold's gym with my half frozen gallon of Crystel Light flavored water (sorry that's all it is) as people looked at my water, all I wanted to say was that... if fact, i did quote it a bunch of times, just for fun throughout the workout, ask Alex
About this gallon of water, for me it was something I did during dieting season, while preparing for a competition. When all day long you eat boiled chicken and potatoes, the last thing you want to drink is plain water.. trust me..
Now it's a just habit. I like having the frozen gallon of crystal light (fruit punch) with me when I'm training, it really hits the spot!
It was legs day this morning and my favorite most satisfying time of all. After you finish a big leg workout your euphoria is through the roof, along with your testosterone and your growth hormone, it's really such a total body grower. You get that feeling of, I just finishing an intense leg's workout and now the rest of the week is a cake walk
Animal is still a little under the weather, so it's just Hawk and I
We started with leg extensions on this new equipment called the Hoist, each machine acts like a rocker, it puts your whole body in motion.
It's okay, not a big fan of the leg extensions as I thought I was the first time using it last week. I can't get enough of a stretch, but the seated leg curls machine rocks! no pun intended...
After the extension we did squats, climbing our way up to 315, then walking lunges, stiff legs, that seated leg curl machine, Donkey calf raises, ending on a Hoist machine for abs, where you can twist as you pull your knees up to your chest... it was okay, I'll do it again, I guess...
No forearms today, they are still wrecked from the last time with Back (Thursday)... beside we are training Chest and Triceps tomorrow and we can hit them then.
5/Extensions
5/Squats
3/Walking Lunges (legs are on fire right now)
5/Stiff legs
5/Seated leg curls
5/Donkeys
5/Abs
size BIGGER
About this gallon of water, for me it was something I did during dieting season, while preparing for a competition. When all day long you eat boiled chicken and potatoes, the last thing you want to drink is plain water.. trust me..
Now it's a just habit. I like having the frozen gallon of crystal light (fruit punch) with me when I'm training, it really hits the spot!
It was legs day this morning and my favorite most satisfying time of all. After you finish a big leg workout your euphoria is through the roof, along with your testosterone and your growth hormone, it's really such a total body grower. You get that feeling of, I just finishing an intense leg's workout and now the rest of the week is a cake walk
Animal is still a little under the weather, so it's just Hawk and I
We started with leg extensions on this new equipment called the Hoist, each machine acts like a rocker, it puts your whole body in motion.
It's okay, not a big fan of the leg extensions as I thought I was the first time using it last week. I can't get enough of a stretch, but the seated leg curls machine rocks! no pun intended...
After the extension we did squats, climbing our way up to 315, then walking lunges, stiff legs, that seated leg curl machine, Donkey calf raises, ending on a Hoist machine for abs, where you can twist as you pull your knees up to your chest... it was okay, I'll do it again, I guess...
No forearms today, they are still wrecked from the last time with Back (Thursday)... beside we are training Chest and Triceps tomorrow and we can hit them then.
5/Extensions
5/Squats
3/Walking Lunges (legs are on fire right now)
5/Stiff legs
5/Seated leg curls
5/Donkeys
5/Abs
size BIGGER
Subscribe to:
Posts (Atom)