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Views: 773Replies: 26Track Topic
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#21
Mar 21 2016 03:02pm
I have some sort of stomach bug that started around 2am, been throwing up all morning.

I am feeling better and can keep stuff down now, but I won't be making it to the gym today.

Day 7 - March 21, 2016 - SICK
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#22
Mar 22 2016 06:15pm
Day 8 - March 22, 2016 - Back / Tris + Cardio



20 Min HIIT Cardio
  • Running on the track.


Good Mornings (80 lbs max) AMRAP
15 second rest in between sets
  • 40 lbs (warmup) x 6
  • 70 lbs x 12
  • 50 lbs x 14
  • 30 lbs x 18
  • 20 lbs x 20


Close Grip Lat Pulls (170 lbs max) AMRAP
15 second rest in between sets
  • 85 lbs (warmup) x 6
  • 140 lbs x 11
  • 100 lbs x 15
  • 70 lbs x 15
  • 40 lbs x 27


DB Lawnmower Rows (130 lbs max) AMRAP
15 second rest in between sets
  • 65 lbs (warmup) x 6
  • 105 lbs x 8
  • 80 lbs x 11
  • 55 lbs x 16
  • 25 lbs x 23


Cable Rows (220 lbs max) AMRAP
15 second rest in between sets
  • 120 lbs (warmup) x 6
  • 180 lbs x 9
  • 140 lbs x 11
  • 100 lbs x 13
  • 60 lbs x 20


Weighted Dips (90 lbs max) AMRAP
15 second rest in between sets
  • 45 lbs (warmup) x 6
  • 70 lbs x 3
  • 55 lbs x 5
  • 35 lbs x 8
  • 20 lbs x 9


Single Hand Reverse Grip Pulldown AMRAP
15 second rest in between sets
  • 15 lbs (warmup) x 6
  • 25 lbs x 8
  • 20 lbs x 11
  • 15 lbs x 11
  • 10 lbs x 12



Seated Tricep Extension (130 lbs max) AMRAP
15 second rest in between sets
  • 65 lbs (warmup) x 6
  • 105 lbs x 6
  • 80 lbs x 11
  • 50 lbs x 20
  • 30 lbs x 30


20 Min HIIT Cardio
  • Running on the track.
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Posts: 3,476
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#23
Mar 23 2016 05:38pm
Day 9 - March 23, 2016 - Legs / Shoulders + Cardio



20 Min HIIT Cardio
  • Running on the track.


Hack Squats (515 lbs max) AMRAP
15 second rest in between sets
  • 255 lbs (warmup) x 6
  • 415 lbs x 9
  • 325 lbs x 11
  • 235 lbs x 14
  • 145 lbs x 15


Leg Curls (200 lbs max) AMRAP
15 second rest in between sets
  • 100 lbs (warmup) x 6
  • 160 lbs x 8
  • 120 lbs x 10
  • 80 lbs x 14
  • 40 lbs x 20


Standing Calf Raises AMRAP
15 second rest in between sets
  • 415 lbs x 23
  • 415 lbs x 19
  • 415 lbs x 16
  • 415 lbs x 15
  • 415 lbs x 10


Seated DB Shoulder Press (80 lbs max) AMRAP
15 second rest in between sets
  • 40 lbs (warmup) x 6
  • 65 lbs x 6
  • 50 lbs x 8
  • 35 lbs x 10
  • 20 lbs x 13


Straight Arm Cable Pulldown (70 lbs max) AMRAP
15 second rest in between sets
  • 32.5 lbs (warmup) x 6
  • 57.5 lbs x 15
  • 42.5 lbs x 14
  • 32.5 lbs x 15
  • 17.5 lbs x 25


Barbell Shrugs (350 lbs max) AMRAP
15 second rest in between sets
  • 185 lbs (warmup) x 6
  • 275 lbs x 12
  • 225 lbs x 15
  • 185 lbs x 20
  • 135 lbs x 25

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Posts: 3,476
Joined: Jul 20 2015
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#24
Mar 24 2016 04:25pm
Day 10 - March 24, 2016 - Chest / Bis + Cardio



20 Min HIIT Cardio
  • Elliptical


Flat Barbell Bench (225 lbs max) AMRAP
15 second rest in between sets
  • 115 lbs (warmup) x 6
  • 185 lbs x 7
  • 135 lbs x 12
  • 95 lbs x 15
  • 45 lbs x 30


Incline Barbell Bench (185 lbs max) AMRAP
15 second rest in between sets
  • 95 lbs (warmup) x 6
  • 155 lbs x 4
  • 115 lbs x 10
  • 75 lbs x 15
  • 45 lbs x 20


Decline Barbell Bench (225 lbs max) AMRAP
15 second rest in between sets
  • 115 lbs (warmup) x 6
  • 185 lbs x 3
  • 135 lbs x 7
  • 95 lbs x 12
  • 45 lbs x 20


DB Flyes (60 lbs max) AMRAP
15 second rest in between sets
  • 30 lbs (warmup) x 6
  • 50 lbs x 4
  • 35 lbs x 7
  • 20 lbs x 12
  • 20 lbs x 11


E-Z Bar Preacher Curls (70 lbs max) AMRAP
15 second rest in between sets
  • 30 lbs (warmup) x 6
  • 60 lbs x 8
  • 50 lbs x 8
  • 40 lbs x 12
  • 30 lbs x 20


Seated Hammer Curls (40 lbs max) AMRAP
15 second rest in between sets
  • 20 lbs (warmup) x 6
  • 30 lbs x 8
  • 25 lbs x 10
  • 17.5 lbs x 15
  • 10 lbs x 25


E-Z Bar 21's
15 second rest in between sets
  • 40 lbs
  • 40 lbs
  • 40 lbs
  • 40 lbs
  • 40 lbs


20 Min HIIT Cardio
  • Stationary Bike
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#25
Mar 25 2016 12:20am
AMRAP is imo not the way to go.
you always lift as heavy as you can with proper form. 6-15 rep range.

AMRAP is going to cost you muscle.
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Gold: 40.01
#26
Mar 25 2016 06:05am
^ this is the guy who posted fake pics of a huge jooced out baby calf as himself
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Posts: 3,476
Joined: Jul 20 2015
Gold: 651.00
#27
Mar 27 2016 09:26am
ive been out of town and haven't been able to get my workouts in. I've also been eating pretty shitty while out of town so this is going to be a set back.

Will be back in the gym and eating right tomorrow.
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