Rhino's rampage

[Rhinoclan]

I've been posting/asking on this site for 1.5 years, and figure it's time to start posting my workouts to keep me accountable, and possible to get suggestions/tips/advice from the people who are here, and to see my own thoughts written down.

I workout in my garage. I have 500# of olympic weights, an olympic curl bar, powerblock db's from 5-90, a cage, treadmill and stationary bike, and an fid bench.

My legs have always been my week part, and thus, have not gotten the focus they need/deserve. I'm built like a corn dog...stick legs, stocky upper boddy.

Yesterday's workout:

Squats ATG: 3x7 @225, 1 x 12 @185
RDL: 3x8 @ 185
Walking Lunges: 2x8 holding 30# db's
Step ups: 2x8 holding 40# db's
Standing calf raise: 2x10 @225

I'm feeling it today.

Today's workout: Back

Rack Dead: 4x5 @ 375
Chin ups: 8x3 @ bw +10
DB BO Rows: 4x6 @ 90#
Hanging Cleans: 3x5 @115
BB BO Rows: 3x10 @ 155

[orca]

Welcome! LOL at the corn dog. let's start hitting those legs hard!

Nice pounds on the RDL's.

[jtroster]

Welcome.

[Rhinoclan]

Thanks.

30 minutes walking on treadmill. 3.8mph at 5 degree incline...followed by 25 minutes of shoveling snow.

[IronIc]

Welcome!

[Rhinoclan]

Today's workout was chest. It was a balmy 29 degrees in the gym this morning (my garage) when I started my workout. I wore long underwear on the bottoms, nylon jogging pants, under armour warm weather shirt, wind shirt, and hoodie, and workout gloves.

10 minute warmup on Treadmill...3.7 mph at 4 degree incline

Incline BB Press:

Warm ups
1x8 @ 95
1x6 @ 135
1x4 @ 155
1x2 @ 170

Working sets
3x6, 5, 4 @ 185

DB Flat BP
10, 8, 7 @ 90's each hand

Dips
6,4,4,4,4 BW + 70#

Incline Flys
3x8 @ 50's

Pushups
2x20 with 3 second pause at bottom

[Rhinoclan]

Yesterday was cardio only. It was 27 degrees in the garage when we (my wife and I) went out there. It was a weight day for her.

35 minutes of brisk walk on treadmill
3.9 MPH at variable incline from 3.0 up to 6.0. Heart rate stayed below 135.


Today was scheduled to be back and biceps day, but when I got up, it was 22 in the garage, with actual temps at -16. I'm going to try to get out there tonight as the arctic air is supposed to warm up to about 5 this afternoon, and my garage is usually about 25 degrees warmer than outside air.

[NuclearArms]

That's a good, new descriptor - corn dog build.

Enjoy the journaling

[Rhinoclan]

Okay, got up yesterday to work out, and it was 22 in my garage...where I workout, so couldn't muster the energy at 5:15 in the morning to do it, so went back to bed.

Got home from work yesterday, ate really well all week, had good energy, so went out last night, and lo and behold, it was a balmy 27, so did my workout.

BO BB Rows
95 1x6
135 1x4
155 2x2
175 5,5,5,4,4,3

Narrow Grip Chins
4,4,4,3,3,3

Wide Grip Pullups
4,4,4,4

DB Curls
40's 3x6

BB Curls
95 2x5 narrow, 2x4 wide grip

Incline hammer curls
30's 3x6

This is my second back workout of the week. My first is rack deads and cleans and db BW rows. I find that with my back, my grip gives out, even using straps, so upping the frequency and intensity, while lowering the volume works very well for me.

[Rhinoclan]

Saturday: Leg Day

BB Squats
BW x20
Bar 1x12
135 1x8
185 1x6
205 1x4
225 9,9,7

Walking Lunges
#30 in each hand
3x8

Step ups (16" high)
40# in each hand
4x6

RDL
185 3x8

BB Calf Raise
225
2x20

[Rhinoclan]

Sunday: Shoulders & Triceps

Push Press
45 2x8
95 1x6
115 1x4
135 1x2
155 5x4

Neutral Grip DB Press
#60 each hand
3x6

Front Raise
#30 each hand
3x6

Lateral Raise
#25 each hand
3x6

Skullcrushers
#110
3x8

CGBP
#185
3x5

30 minutes of brisk walking to loosen up the legs. 3.7mph at variable incline from 3.5-6.0. Heartrate under 135.

[Rhinoclan]

Rough start of the week. The stomach flu rocketed through the rhinoclan. My 12 yr. old started at 3:30 Monday morning vomiting violently. I started with horrible cramping and diahrrea about 6:00 pm Monday night, and it went from there.

Got my first workout in since Sunday. Chest and biceps.

BB Bench Press

95 1x12
135 1x8
185 1x6
205 1x4
225 8x3

DB Curls
45's
8x3

Incline DB Press
70's
3x10

BB Curl
95
3x6

Dips
BW
3x12

Incline Hammer Curl
30's
3x10

Inerval Running
1:15 of walking at 2degree incline at 3.mph
:45 of running at 5% incline at 8 mph

Did 7 intervals.

[Marius_Ursus]

Originally Posted by Rhinoclan

Rough start of the week. The stomach flu rocketed through the rhinoclan. My 12 yr. old started at 3:30 Monday morning vomiting violently. I started with horrible cramping and diahrrea about 6:00 pm Monday night, and it went from there.

Got my first workout in since Sunday. Chest and biceps.

BB Bench Press

95 1x12
135 1x8
185 1x6
205 1x4
225 8x3

DB Curls
45's
8x3

Incline DB Press
70's
3x10

BB Curl
95
3x6

Dips
BW
3x12

Incline Hammer Curl
30's
3x10

Inerval Running
1:15 of walking at 2degree incline at 3.mph
:45 of running at 5% incline at 8 mph

Did 7 intervals.

I feel you. I had the same thing...vomiting and backdoor trots from Sunday through Wednesday. Nice recovery on your training, though, and with the amount of time off, you won't have any problem getting your groove back.

Welcome back to it!

[svrocket]

A balmy 27? You are shoveling that snow the first week and flu the next! Way to get back to the weights right away though...

welcome to journaling.