Ikaika

Interesting workout...have you used a program like this previously or is this totally new to you?

__________________
No supplement can make up for the lack of a strong work ethic.

Yardicus

brand-new

just got the e-book from someone at bb like 2 weeks ago

8/5:
softball x 3 games(tournament)

8/6:
elliptical: 5 min warmup

CG bench: 65x25, 105x5, 135x5, 155x5, 170x5, 190x4

Buffalo-bar squats: 95x10, 135x5, 165x5, 200x5, 215x4, 235x4

bench dips: x25

hanging knee raises: x15, x20, x15

treadmill: 5 min cooldown
(total calories burned in 10 min cardio: 107)

notes:
-my gym got a buffalo bar!!!! it's sweet for squats!!
-hanging knee raises done no straps, BW hang on parallel grips


8/8

Chin-ups: x5, x5, x5, +10x4, +15x3

SLDL: 215x7, 240x7, 260x7

curls: 80x5, 90x5, 100x5, 105x4, 110x4

plate flips(grip): 10x10, 25x6

Shrugs:
250x12(straps) + 0:15 hold(no straps)
300x10(straps) + 0:15 hold(no straps)
300x10(straps) + 0:10 hold(no straps)

notes:
-chins felt STRONG!!! jerry-rigged my powerlifting belt to hold weight with a caribeener(sp?)
-SLDL always felt odd to me..dunno
-plate flips are done 1-handed...hold a plate in a pinch grip, flip it using wrist, catch, repeat...grip-work


8/10:
Elliptical: 5 min warmup

CG bench: 45x25, 95x10, 135x5, 150x5, 160x5, 170x5, 185x3

Buffalo-bar squats: 115x5, 145x5, 185x5, 210x4, 225x3

DB Side bends: 45x10, 50x10

Treadmill: 15 minutes
(total calories burned: 204)

notes:
-still sore from monday a bit in the delts and hips...and def. abs!!!
-been weaker this week as I adjust to the new diet set-up, and earlier in the day workouts

XiLe Ultra

Haven't posted here in a while, strong lifts man!

Are plate flips where you grab a plate and do forearm extensions with them?
ever used an ironmind gripper or similar?

__________________
ISSA Certified Personal Trainer in IL

Deadlift: 405
Bench: ??
Squat: ??


MP #17 (no G & N)

DarkFalcon

Hey Yardie good to see your keeping everything up! How you looking these days?

Yardicus

8/11:

bike x 7 miles


8/12:

end of season softball all-star game

played some OF, some C, and some 3B...batted great

bottom of the 6th, two outs...i put us up 8-7 with an RBI single...top of the 7th(last inning in softball), 2 outs...and we flub an easy grounder...then give up 6 runs...down 13-7

bottom of the 7th...2 outs..runner on 3rd...2-2 count...and I hit ANOTHER basehit to left center for a walk-off RBI single

all-star game MVP and game winner? Yardie

Yardicus

sorry for the delay...I started grad school, worked a ton of OT in august, and moved, so I've been quite busy getting re-set up

been doing my spartan workout m/w/f religiously

some highlgihts of the past few weeks:
buffalo bar squats: 250x3, 275x3, 225x5, 315x2
cg bench: 205x3, 225x1
decline situps: x50
alt db curls: 50x5
Bears(deadlift, hang clean, front squat, push press, back squat = 1 rep)100x5
chins +15x3

looking for a local gym now, prolly go with Cardinal Fitness...so for today used my apartment's gym, which needless to say is awful

alt DB curls 30x12, 40x10, 35x10
pushups x25, x25
db laterals 20x12, 20x12
treadmill x 15 minutes HIT

note:
-lighter workout for pump

Yardicus

9/5 treadmill

walk x 4 min(warmup)
run x 3 min
walk x 1 min
run x 2 min
walk x 1 min
run x 1:45
walk x 1 min
run x 1:30
walk x 1 min
run x 1:15
walk x 1 min
run x 1 min
walk x 1 min
run x 0:45
walk x 1 min
run x 0:30
walk x 1 min
run x 0:15
walk x 2:30
run x 2:30
walk x 1 min

calories burned: 427

notes:
also riding my bike to classes(~.5 mile each way)...walking to the gym, walking around campus etc

XiLe Ultra

Those Bears are pretty badass!

Great HIIT bro, you're in great cardiovascular shape, how fast were you running?

__________________
ISSA Certified Personal Trainer in IL

Deadlift: 405
Bench: ??
Squat: ??


MP #17 (no G & N)