thebrick's - What are you Training Today?

[The Grim Repper]

Hey guys. The prodigal repper has returned. ;-)
After an extended break, I'm finally back here and in the gym.
Hit delts, tris and abs last night followed by 17 min on the step mill. Slept like a bear after a nice PWO steak, white rice and baked potato. Appetite is fierce this morning, energy is great. I'm liking this already. Hope everyone's doing well, although I see Phoe's fighting some crap and Sandpig too. Feel better guys, Happy 2015 you nuts!
G.

 

[Phoe2006]

Bronchitis is what I have they were afraid I had pneumonia. So sleep sleep work and more sleep no gym for a couple days and diet has gone right out the window

O well I better enjoy the sweets while I can and get to feeling better and back in the gym soon

 

[Big-John]

Gonna hit back today. I love back day for some reason. Still can't deadlift because my lower back is still hurting. Suppose to go next week to find out more.

 

[Sandpig]

That's messed up. I never had bronchitis till about four years sgo. Then I got it twice in three years

 

[Phoe2006]

That's messed up. I never had bronchitis till about four years sgo. Then I got it twice in three years

I usually get it once a year usually when traveling back and forth between a cold and warmer environment

 

[thebrick]

No gym again today starting to think I might have the flu

Dang Phoe, hope not. Don't mess with that stuff, take care of yourself.

Gonna hit some back after lunch. I may employ that tip I learned from Phoe, but instead of the strap breaking, I may drop the deadlft bar from a standing position if the New Year's bunch closes in on me. Just for some fun.

 

[The Grim Repper]

Bronchitis is what I have they were afraid I had pneumonia. So sleep sleep work and more sleep no gym for a couple days and diet has gone right out the window

O well I better enjoy the sweets while I can and get to feeling better and back in the gym soon

My bronchitis turned into 'walking pneumonia' years ago. BEFORE I started taking care of myself. Feel better and get better brother!

 

[Oregonstrong]

Barbell curl – Use the Grip4orce on these and just do sets of 8 taking small jumps up once you are warmed up. I want 5 sets of 8. The last set should be to failure around 8 reps. 5 total work sets.
Dumbell curl – Alternate arms on each rep. Do 10 reps total, and then do a half of a hammer curl on each arm for another 6 reps. So each arm gets 10 regular dumbell curls, then 6 partial hammers. This should burn. 4 total work sets.
Rope pushdowns – Do plenty of warm ups then do 5 sets of 12 with a flex at the bottom. 5 total work sets.
Lying tricep extensions – Lighter weight and higher reps here. Keep your elbows up and get a greatstretch. Do 3 sets of 20 reps. 3 total work sets.
Abs and calves

 

[d2r2ddd]

Squat 5x10
RDL 5x12-15
Leg Press 3x15/12/10

Standing CAlves 4x12
Seated Calves 4x20

 

[Oregonstrong]

Lying leg curls – 2-3 warm up sets. Do 6 sets like this. Find a weight that is a hard 10 reps. Do 10 reps and rest for 20 seconds, then go again to failure. Rest 20 seconds and then go again, and so on until you reach 6 sets. 6 total work sets.
Squats – Work your way up in weight doing sets of 8 until you find a weight that is a pretty tough 8. Stay there and do 6 sets of 6 with 3 second descents. Go down to parallel or just above it. Your stance should be slightly wider than shoulder width with toes turned out some. On these sets, rest for 2-3 minutes, no need to rush. 6 total work sets.
Leg press – On these I want you to place your feet fairly close and on the middle of the platform. We are going to destroy your teardrop. Do 30 reps. Pump them non-stop. No locking out. Rest for 3 minutes and do 25 reps with the same weight. On your 3rd and final set. Drop the weight a little more, and go totally apeshit. Get as many reps as you can. Push yourself. Expect to do more than 40. You CAN stop periodically on these to catch your breath. Give it everything you have on this set. Train like a champion. 3 total work sets.
Dumbell stiff legged deads - 2 sets of 10 – Push your hips back and keep your back arched. Stretch your hams good. Don’t come up all the way. Keep constant tension on them. You don’t need to go real heavy on these. Use a moderate weight. 2 total work sets.

 

[Sandpig]

Low crossovers x4
Smith incline x4
Inc Fly x4
Decline bench x4

Nothing crazy

Declines were a bitch with this cold.

 

[thebrick]

Took the day off yesterday. Planning on shoulders/traps after lunch. I need a good one.

 

[The Grim Repper]

Tonight is back. Bring the pain motherf*cker.

 

[Phoe2006]

I've made it one day to the gym since Saturday. I'm coughing up blood and so much congestion in my head getting migraines all day and night this shit fuckin sucks, but glad to see everyone still killing it

 

[thebrick]

Damn Phoe! Get better bro

Had a good workout today. Put on my headphones, cranked up the Rammstein and plowed through. Didn't give anyone in the gym the time of day either.

 

[d2r2ddd]

.. cranked up the Rammstein ....

love them !! especially their songs Du HUrst ! and Stripped (Depeche MOde's cover)

 

[Sandpig]

Damn Phoe! Get better bro

Had a good workout today. Put on my headphones, cranked up the Rammstein and plowed through. Didn't give anyone in the gym the time of day either.

I wish I could do that sometimes. I'm kind of a big shot in my gym at the time of day that I train. Everyone wants to talk to me. Either about training, Jay, work or sports.

It's ok most days since I'm not in a hurry. And I got to admit I'm partly to blame.

But I will admit when I did the transformation contest last year, people left me alone cause they knew I was on a mission.

 

[Sandpig]

Flat pullover x4
HS pulldown x4
Smith row x4
T bar x4
Behind back uprights x5
Barbell shrug x5

 

[Phoe2006]

I'm mother fuckin baaack bitches. Back day
Deadlifts from right below the knee
1-25 135
2-15 315
3-12 405
4-5 495
5-2 585
6-1 675

Full DLS
1-15 135
2-5 315
3-3 405
4-3 495
5-2 545
6-0 565

Hammer strength PD rev grip
1-25 90 ss moved hands to sides 15
2-20 180 ss same as above 10
3-12 270
4-6 360 drop set plate off each time

Hs PD regular grip of different machine
1-25 90
2-20 180
3-15 270
4-12 360
5-8 450
6-5 540

Meadows 1 armed tbar rows
1-15 45
2-15 90
3-12 135

Tbar rows
1-15 135
2-15 180
3-15 225
4-15 270
5-11 315
6-2 360

Cable pulldowns
1-20 90
2-15 150
3-15 200
4-12 255
5-5 285

Reverse Pec Dec fly's
1-15 135
2-15 185
3-12 205
4-8 235

Plate in each hand shrugs
I did a bunch if sets and don't remember how many reps I completed just know I can barely lift my shoulders but each set was in 30-60 rep range
Goodnight brothers gotta be back up in 5 hours or so

 

[Sandpig]

Nice fuckin work, Phoe!

HS Calf x4
Calf on Hack machine x4 Drop sets
One leg calf x3 drop sets
Seated calf x6

laterals from front x4
Laterals from sides x4

Uprights x3
HS press x6