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  1. #91
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    Originally Posted by Bando View Post
    34 minutes in the gym, 3 sets trap bar shrugs, 3 sets BB shrugs, 3 sets DB shrugs, 4 sets rc work. Didn't bring the journal for that ghey little w/o.



    At home I can't keep my legs completely straight or my feet would hit the floor:

    I guess this is what Disco Kitty was referring to. Looks fun.
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  2. #92
    **S U P E R B E A S T** Meatpants's Avatar
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    Originally Posted by Bando View Post

    EZ Bar Skullcrushers

    105 x 10
    105 x 12
    105 x 8
    elbows gonna be yelling tomorrow

    French press

    75 x 12
    85 x 8
    85 x 11

    Decline hammer DB Skulls

    37.5's x 12
    37.5's x 10
    37.5's x 10
    Good arm work. Decline Hammer? Do these hit something different the the two exercises that preceded this, or you just like to change it up?
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  3. #93
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    Originally Posted by Bando View Post
    I actually thought about this and there is no way I'm filming curls in the gym, if you're srs I'll film them in the basement.
    i hear ya
    bh is back maybe i'll just ask him
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  4. #94
    Squats and Milk Bando's Avatar
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    Originally Posted by BergMuscle View Post
    How do you like doing CGBP last? I'm thinking my triceps would be wiped out by then.
    It's really just the way my gym is set up, not ideal, I should try to move those up.

    Originally Posted by Meatpants View Post
    Decline Hammer? Do these hit something different the the two exercises that preceded this, or you just like to change it up?
    They are easier on my 43 year old elbows and the ROM is a little different. I like a lot of variety in my w/o's also.

    eat, heal and sleep today, legs, bi/tri's, back and traps all have DOMS, good day for a lot of quality protein and a shake or 2.
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  5. #95
    Banned KrohDaddi's Avatar
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    do your elbows not want to straighten all the way out after arm day? i found to get past a certain point that i had to start cracking my elbows like knuckles. but one time one of them popped and it felt like a spur or something for weeks
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  6. #96
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    Originally Posted by KrohDaddi View Post
    do your elbows not want to straighten all the way out after arm day? i found to get past a certain point that i had to start cracking my elbows like knuckles. but one time one of them popped and it felt like a spur or something for weeks
    They sure don't want to straighten out now. I need to get those ab straps for my pullup bar as I just did 10 sets of leg raises and put a lot of unnecessary strain on my elbows and shoulders. Gonna try abs three times a week rather than one I think.

    Also 1/2 hr of intervals on the treadmill.
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  7. #97
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    Originally Posted by Bando View Post
    They sure don't want to straighten out now. I need to get those ab straps for my pullup bar as I just did 10 sets of leg raises and put a lot of unnecessary strain on my elbows and shoulders. Gonna try abs three times a week rather than one I think.

    Also 1/2 hr of intervals on the treadmill.
    Ughh. Counting down the time. I have a bout a month and half before cardio becomes a friend of mine. Not a friend you enjoy though.
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  8. #98
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    Originally Posted by Bando View Post
    They sure don't want to straighten out now. I need to get those ab straps for my pullup bar as I just did 10 sets of leg raises and put a lot of unnecessary strain on my elbows and shoulders. Gonna try abs three times a week rather than one I think.

    Also 1/2 hr of intervals on the treadmill.
    do you have a heavy bag? i remember someone posted a video of a girl

    doing ab hyperextensions by hanging upside down legs wrapped around the bag hugging a plate. looked intense if your knees can take it. would make sure i had a pad under me in case sweat sent me slipping down the bag / don't want to come down on the floor across the back of the neck.
    save the arms.
    probably do it eventually
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  9. #99
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    Originally Posted by Bando View Post
    Gonna try abs three times a week rather than one I think.

    Also 1/2 hr of intervals on the treadmill.
    I'm with you bando. I've upped my ab work as well in search of the elusive 6-pack. I realize abs are made in the kitchen but the work helps too.
    David
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  10. #100
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    Light Chest Day

    Incline DB Press

    70's x 9
    70's x 10
    70's x 10

    Decline DB Press

    70's x 12
    70's x 12
    70's x 10

    Flat DB Press

    70's x 10
    70's x 8 starting to really feel it

    Flat DB drop set

    65's x 10
    55's x 6
    45's x 5

    DB Pullovers

    70 x 12, 3 sets

    Sitting machine press

    100 x 12 super slow

    Incline, decline, flat DB Flye's 37.5's and 40's 1 set of 12 each position

    Got home and car promptly got stuck in the driveway, 40 minutes of shoveling cardio

    6 year old daughter helped me the whole time
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  11. #101
    **S U P E R B E A S T** Meatpants's Avatar
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    Nice job Adam.

    Please keep the snow up there.
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  12. #102
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    she pities you
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  13. #103
    Old Man Yelling at Cloud -=FLEX=-'s Avatar
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    Question

    Whyfor light?

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  14. #104
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    Originally Posted by Meatpants View Post
    Nice job Adam.

    Please keep the snow up there.
    I actually kind of enjoyed the shoveling, thinking maybe I should leave the snowblower in the barn this year...


    nah.

    Originally Posted by -=FLEX=- View Post
    Whyfor light?

    -=FLEX=-
    I found that alternating light weeks and heavy weeks spares my elbows and shoulders, also my numbers have been climbing on the heavy weeks since I started this.
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  15. #105
    Banned fitmom43's Avatar
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    Originally Posted by Bando View Post
    Gonna try abs three times a week rather than one I think.

    Also 1/2 hr of intervals on the treadmill.
    I workout abs as much as I can diet is important but I want to have them in shape so as I loose the fat you can see them LOL

    Great workout, and shoveling snow is a great cardio workout right up there with raking leaves LOL I think it's awesome your little girl helped you!!!!
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  16. #106
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    How much snow did you get?
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    Originally Posted by GnomusMaximus View Post
    How much snow did you get?
    A good 3/4th of a Kreiberg
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  18. #108
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    Originally Posted by Bando View Post
    I actually kind of enjoyed the shoveling, thinking maybe I should leave the snowblower in the barn this year...


    nah.
    I mowed my yard all year with one of those manual mowers (no motor, and all blades). Not doing that next year.
    If you poke a bear in the eye, expect a bear like response.
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  19. #109
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    Originally Posted by Bando View Post
    A good 3/4th of a Kreiberg
    Best post here ever!
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  20. #110
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    Originally Posted by KrohDaddi View Post
    she pities you

    this statement is bugging the crap out of me

    i know you have had a ****ed up life but i srs doubt this is the case with bando and his daughter

    i think saying 'she truly loves you' would be a bit more accurate
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  21. #111
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    Nice job with the workout and the "unplanned" cardio ............even if you did get help with it
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  22. #112
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    Just dropping in to say good job Bando. And you are more than welcome to get in more cardio whenever I have snow.
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  23. #113
    Squats and Milk Bando's Avatar
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    Bando is online now
    Time to leave the office for the day, gotta headache, little tired, want to go home and relax.

    Doh! it's back day, off to the gym I go where all will soon be well.
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  24. #114
    Squats and Milk Bando's Avatar
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    Bando is online now
    Originally Posted by taylor9569 View Post
    Nice job with the workout and the "unplanned" cardio ............even if you did get help with it
    Originally Posted by kademrulz View Post
    Just dropping in to say good job Bando. And you are more than welcome to get in more cardio whenever I have snow.
    Thanks Brah and She-Brah.

    Back Day (width)

    BW wide pullups x 12, x 7, x 12

    Machine Rows
    190 x 10
    205 x 9
    220 x 9
    using straps is the best thing I evver did with these.

    Lat Pull Down Machine

    175 x 8
    190 x 6
    190 x 6
    (straps)

    Incline 1 arm rows
    70 x 12 x 3 sets

    DB Shrugs

    70's x 12 x 3, drop set 60's x 6, 50's x 4

    9 sets ab work

    long w/o was long, need to find a better time to do abs

    final exam tomorrow, gotta study up.
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  25. #115
    . Brackneyc's Avatar
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    Originally Posted by Bando View Post
    Thanks Brah and She-Brah.

    Back Day (width)

    BW wide pullups x 12, x 7, x 12

    Machine Rows
    190 x 10
    205 x 9
    220 x 9
    using straps is the best thing I evver did with these.

    Lat Pull Down Machine

    175 x 8
    190 x 6
    190 x 6
    (straps)

    Incline 1 arm rows
    70 x 12 x 3 sets

    DB Shrugs

    70's x 12 x 3, drop set 60's x 6, 50's x 4

    9 sets ab work

    long w/o was long, need to find a better time to do abs

    final exam tomorrow, gotta study up.
    I strap up for back too. I still grip the bar, but can really focus a lot more on the lifts this way. Good job today. Headaches suck.
    If you poke a bear in the eye, expect a bear like response.
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  26. #116
    Old Man Yelling at Cloud -=FLEX=-'s Avatar
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    Good work today Bando.

    Glad you were joking about the headache thing, so I don't have to neg you.

    -=FLEX=-
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  27. #117
    Not Photoshopped taylor9569's Avatar
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    Originally Posted by Bando View Post
    Thanks Brah and She-Brah.

    Back Day (width)

    BW wide pullups x 12, x 7, x 12

    Machine Rows
    190 x 10
    205 x 9
    220 x 9
    using straps is the best thing I evver did with these.

    Lat Pull Down Machine

    175 x 8
    190 x 6
    190 x 6
    (straps)

    Incline 1 arm rows
    70 x 12 x 3 sets

    DB Shrugs

    70's x 12 x 3, drop set 60's x 6, 50's x 4

    9 sets ab work

    long w/o was long, need to find a better time to do abs

    final exam tomorrow, gotta study up.

    Now that's what I call gettin it done..........
    Strong back day man
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  28. #118
    Banned *STEVE*'s Avatar
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    Originally Posted by Bando View Post
    Thanks Brah and She-Brah.

    Back Day (width)

    BW wide pullups x 12, x 7, x 12

    Machine Rows
    190 x 10
    205 x 9
    220 x 9
    using straps is the best thing I evver did with these.

    Lat Pull Down Machine

    175 x 8
    190 x 6
    190 x 6
    (straps)

    Incline 1 arm rows
    70 x 12 x 3 sets

    DB Shrugs

    70's x 12 x 3, drop set 60's x 6, 50's x 4


    way to get it done , mirin the pullups !!!
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  29. #119
    Squats and Milk Bando's Avatar
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    Originally Posted by -=FLEX=- View Post
    Good work today Bando.
    Originally Posted by taylor9569 View Post
    Now that's what I call gettin it done..........
    Strong back day man
    Originally Posted by *STEVE* View Post
    way to get it done , mirin the pullups !!!
    Thanks all...

    Legs

    Front Squats

    Bar x 8 wu
    95 x 8
    105 x 6
    135 x 7


    These are a lot of fun, the guy in the red shirt complemented me on ROM after I was done with squats.

    Back Squats

    135 x 9
    185 x 7
    235 x 2.5 (failed)
    135 x 12 with long pause at bottom

    Leg Extension SS with Calves

    70 x 9, 180 x 12
    80 x 9, 270 x 12
    85 x 9, 340 x 9
    90 x 9, drop sets 290 x 25, 190 x 20, 135 x 20

    Day 8 without a day off, gonna try to keep the train rollin till Saturday, well see.
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  30. #120
    Registered User kademrulz's Avatar
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    Good work Bando and nice vid.
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