Reply
Page 10 of 10 FirstFirst ... 8 9 10
Results 271 to 274 of 274
  1. #271
    Registered User Ladiessman217's Avatar
    Join Date: Dec 2019
    Age: 50
    Posts: 191
    Rep Power: 608
    Ladiessman217 is a jewel in the rough. (+500) Ladiessman217 is a jewel in the rough. (+500) Ladiessman217 is a jewel in the rough. (+500) Ladiessman217 is a jewel in the rough. (+500) Ladiessman217 is a jewel in the rough. (+500) Ladiessman217 is a jewel in the rough. (+500) Ladiessman217 is a jewel in the rough. (+500) Ladiessman217 is a jewel in the rough. (+500) Ladiessman217 is a jewel in the rough. (+500) Ladiessman217 is a jewel in the rough. (+500) Ladiessman217 is a jewel in the rough. (+500)
    Ladiessman217 is offline
    Quick tip as I see you want to build functional fitness. (Cardio vascular performance)

    Doing only jogging or biking won't work. You will have to incorporate many different things and do them all.

    Jogging / sprints and intervalls (hill sprints)

    Heavy cardio work on indoor bike with resistance (intervalls) also of course long cardio work with low intensity on bike or even air bike

    Air bike intervalls / versa climber intervalls (craziest machine to build performance)

    Less pause, less rest between lifting heavy (not max)


    * Strength work / full body

    Weighted chin and pull ups are dope you may want to incorporate them too
    Weighted dips
    Front squats (crazy good)
    Power cleans (advanced)
    Hang cleans, snatches etc.

    And never forget the no 1 : kettlebells (do whatever you can and go from there)
    Reply With Quote

  2. #272
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,232
    Rep Power: 1042
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
    musclehead09 is offline
    Thursday July 9, 2020

    Light Bench Day

    Warmup
    Pullaparts Red Mini 3x10-20

    DE Bench w/ bands
    *45 + Double Red Minis 3x3 (normal/close/wide)
    *95 + Double Red Minis x3 (normal)
    115 + Double Red Minis 9x3 (3 sets normal, 3 sets close, 3 sets wide)

    Seated OHP (crappy bench for seated OHP)
    *45x8
    65x8
    80x8 (incredible hard on this adjustable bench, bench goes above head when seated)

    Incline DB Triceps Extension
    20’s 2x15, 2x10 (good burn)

    Yates Row
    *45x8
    *95x8
    135x8
    170x6

    Side Raise
    20’s x12,10,8

    Face Pull
    Red Mini x15,15,20

    Barbell Curl
    45x15,15,10


    Sleep has been garbage this week but still making sure to get workouts in.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  3. #273
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,232
    Rep Power: 1042
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
    musclehead09 is offline
    Saturday July 11, 2020

    Heavy Squat Day

    Warmup - Foam Roll + Lunge Stretching

    Beltless Squat
    *45 2x5
    *95x5
    *135x4
    *185x3
    *225x2
    *275x1
    *300x1
    315x5 (2 reps shy of tying old Beltless PR)

    Backoff sets
    250 3x5

    Good Morning
    135 3x6

    Bulgarian Split Squat
    20 lb dumbbells 1x8

    Calf Raise
    21 lb chain x30,20,12

    Decline Sit-up
    BW 3x12
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

  4. #274
    Registered User musclehead09's Avatar
    Join Date: Oct 2011
    Age: 25
    Posts: 4,232
    Rep Power: 1042
    musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500) musclehead09 is a jewel in the rough. (+500)
    musclehead09 is offline
    Sunday July 12, 2020

    Heavy Bench Day

    Warmup
    Pullaparts Red Mini (10 overhand, 10 overhead, 10 underhand)
    Pushdown Red Mini (10 high, 10 medium, 10 low)

    Semi Close Grip Floor Press
    *45 2x10
    *95x5
    *135x3
    *160x3
    *185x2
    210x1
    225x2
    225x3 (I think this ties an old PR at 225 but I did do 220x5 earlier this year before it took time to build my home gym. Always worse at Floor Press than Bench)

    Backoff sets
    185x4
    185x5

    Incline DB Bench
    *50’s x8
    75’s x8 (PR w/ adjustable dumbbells)
    75’s x6

    Flat Chain Flys
    21 lb chains 3x12 (first time doing them felt great; way better on shoulders than the adjustable dumbbells)

    Chin-up
    BW 2x5, 1x3

    Barbell Curl
    *45x8
    60x6
    75 2x6

    Incline Plate Curl
    25’s 2x8


    Very Josh Bryantish feel to this workout today with more chest and biceps work for a Bench day. Loved it honestly.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts