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 Post subject: Re: Unfluffing
PostPosted: Sun Apr 15, 2018 12:44 pm 
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Sergeant Commanding
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still doing BB. Went on vacation for nine days, just got back on my five day split: Back and biceps, legs, chest and triceps, glutes, and shoulders. Need to up my cardio. Weight is down around 163, look a lot leaner. May compete in HG as a lightweight <150 lbs this August.

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Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Mon Apr 16, 2018 6:04 pm 
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Sergeant Commanding
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Leg day
Quad extensions 25x4
Leg press 25x6
Lunges 15x3
Squats 10x10

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Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Thu Apr 19, 2018 2:17 pm 
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Sergeant Commanding
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Yesterday was Chest and tricep day. Trained the stallion Tuesday and today, coached lacrosse all week and again tonight.

My shoulder is feeling MUCH better. My knees are still touch and go, but the leg and glute workouts make them better.

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Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Fri Apr 20, 2018 5:37 pm 
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Sergeant Commanding
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Location: Surrounded by short irrational people
Glute and shoulder day. Weight is down to 162.7. Lost another inch off my waist. Coach upped my carbs.

So, circuit of:
RDLS x 10
Lunges x 10
hamstring curls x 10
glute bridges x 10
back extensions x 10
x 3 sets

Then:
lateral raises
shoulder press
underhand front raise
reverse flyes
dead stop lateral raises
Face pulls

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Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Tue Apr 24, 2018 1:53 pm 
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Sergeant Commanding
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Location: Surrounded by short irrational people
Did back and biceps on Sunday. Coach changed up my program. 4 more weeks of muscle gain/fat loss. Doing legs today.


Barbell Back Squat 4 sets 12-15
Set 1 15 x 45 lbs
Set 2 15 x 65 lbs
Set 3 15 x 75 lbs
Set 4 15 x 75 lbs
Instructional Fitness - Seated Leg Press 4 sets 8
Set 1 8 x 150 lbs
Set 2 8 x 190 lbs
Set 3 8 x 230 lbs
Set 4 8 x 230 lbs
Dumbbell Walking Lunges 5 sets 10 each leg
Set 1 10 x 15 lbs
Set 2 10 x 15 lbs
Set 3 10 x 15 lbs
Set 4 10 x 15 lbs
Set 5 10 x 15 lbs
How To: Leg Extension (Cybex) 6 sets 8, heavy, slow and controlled
Set 1 8 x 40 lbs
Set 2 8 x 45 lbs
Set 3 8 x 50 lbs
Set 4 8 x 50 lbs
Set 5 8 x 50 lbs
Set 6 8 x 50 lbs
Dumbbell Step Ups - Leg Exercise - Bodybuilding.co 3 sets 12 each leg
Set 1 12 x 15 lbs
Set 2 12 x 15 lbs
Set 3 12 x 15 lbs

_________________
Quote:
Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Wed Apr 25, 2018 6:49 pm 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5568
Location: Surrounded by short irrational people
Chest and shoulder day.


Dumbbell Seated Shoulder Press 4 sets 20, 15, 12, 10
Set 1 20 x 10 lbs
Set 2 15 x 12.5 lbs
Set 3 12 x 15 lbs
Set 4 10 x 20 lbs
Dumbbell Lateral Raises 4 sets 10
Set 1 10 x 10 lbs
Set 2 10 x 10 lbs
Set 3 10 x 10 lbs
Set 4 10 x 10 lbs
Cable Shoulder Press by Jim Stoppani 4 sets 10
Set 1 10 x 15 lbs
Set 2 10 x 10 lbs
Set 3 10 x 10 lbs
Set 4 10 x 10 lbs
Front Plate Raise 3 sets 15
Set 1 15 x 15 lbs
Set 2 15 x 15 lbs
Set 3 15 x 15 lbs
How to Do a Lying Pullover | Arm Workout 3 sets 12
Set 1 15 x 15 lbs
Set 2 12 x 20 lbs
Set 3 12 x 20 lbs
How to Use a Chest Press Machine 5 sets 10
Set 1 10 x 70 lbs
Set 2 10 x 55 lbs
Set 3 10 x 55 lbs
Set 4 10 x 40 lbs
Set 5 10 x 40 lbs
Push Up 3 sets failure
Set 1 16
Set 2 15
Set 3 15

_________________
Quote:
Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Fri Apr 27, 2018 1:14 am 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5568
Location: Surrounded by short irrational people
Arm Day:

Cable Rope Tricep Extension 4 sets 20, 15, 12, 10
Set 1 20 x 10 lbs
Set 2 15 x 10 lbs
Set 3 12 x 10 lbs
Set 4 10 x 10 lbs
Skullcrusher 4 sets 10
Set 1 10 x 10 lbs
Set 2 10 x 10 lbs
Set 3 10 x 10 lbs
Set 4 10 x 10 lbs
Cable Tricep Kickback 3 sets 15
Set 1 10 x 10 lbs
Set 2 15 x 5 lbs
Set 3 15 x 5 lbs
V bar Tricep Pushdown (Life Fitness Cable) 4 sets 12
Set 1 12 x 15 lbs
Set 2 12 x 20 lbs
Set 3 12 x 20 lbs
Set 4 12 x 20 lbs
Alternating Dumbbell Bicep Curl 4 sets 20, 15, 12, 10
Set 1 20 x 7.5 lbs
Set 2 15 x 10 lbs
Set 3 12 x 12.5 lbs
Set 4 10 x 15 lbs
Preacher Curls - machine 4 sets 10
Set 1 10 x 30 lbs
Set 2 10 x 30 lbs
Set 3 10 x 30 lbs
Set 4 10 x 30 lbs
EZ Bar cable curls 3 sets 15
Set 1 15 x 20 lbs
Set 2 15 x 20 lbs
Set 3 15 x 20 lbs
Cable Rope Hammer Curls 4 sets 12
Set 1 12 x 15 lbs
Set 2 12 x 15 lbs
Set 3 12 x 15 lbs
Set 4 12 x 15 lbs

_________________
Quote:
Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Fri Apr 27, 2018 1:48 am 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5568
Location: Surrounded by short irrational people
Friday: (I'm editing a double post so this is, in fact Friday)

Glute Day. Also my coach fussed at me for not doing cardio which was apparent when I didn't lose any weight this week. I confessed up front, but need to get on it.


How To: Prone Leg Curl (Cybex) 5 sets 20, 15, 12, 10, 8
Set 1 20 x 30 lbs
Set 2 15 x 40 lbs
Set 3 12 x 50 lbs
Set 4 10 x 65 lbs
Set 5 8 x 80 lbs
Superset of 5 rounds
Goblet Squat 5 rounds 12
Round 1 12 x 35 lbs
Round 2 12 x 35 lbs
Round 3 12 x 35 lbs
Round 4 12 x 35 lbs
Round 5 12 x 35 lbs
Dumbbell Romanian Dead lift 5 rounds 10
Round 1 10 x 35 lbs
Round 2 10 x 35 lbs
Round 3 10 x 35 lbs
Round 4 10 x 35 lbs
Round 5 10 x 35 lbs
How To: Leg Extension (Cybex) 3 sets 15
Set 1 15 x 40 lbs
Set 2 15 x 40 lbs
Set 3 15 x 40 lbs
Stability Ball Leg Curl - the Best Le... 3 sets 15
Set 1 15 x 0 lbs
Set 2 15 x 0 lbs
Set 3 15 x 0 lbs
Narrow Stance Squat - How to do Narro... 4 sets 12-15, 1 second pause at the bottom
Set 1 15 x 45 lbs
Set 2 15 x 45 lbs
Set 3 15 x 20 lbs
Set 4 15 x 20 lbs
Glute Bridge 3 sets 20
Set 1 20
Set 2 20
Set 3 20

_________________
Quote:
Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Sat Apr 28, 2018 5:05 pm 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5568
Location: Surrounded by short irrational people
About three hours of coaching and throwing. All nine events. Remarkably, PRed everything I demoed. I guess this BB stuff is making me stronger and/or more balanced as well.

_________________
Quote:
Never eat more than you can lift.


Last edited by syaigh on Sat May 05, 2018 3:48 pm, edited 1 time in total.

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 Post subject: Re: Unfluffing
PostPosted: Tue May 01, 2018 1:13 am 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5568
Location: Surrounded by short irrational people
Leg day. knee was not happy. Squatted, did leg presses, and lunges without pain. Leg extensions were a big no-go. Need to find some workarounds.

_________________
Quote:
Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Wed May 02, 2018 12:44 am 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5568
Location: Surrounded by short irrational people
Cardio. Just basic stupid cardio. And its so goddamned effective in smaller doses.

_________________
Quote:
Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Wed May 02, 2018 7:01 pm 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5568
Location: Surrounded by short irrational people
Chest and shoulder day.


Dumbbell Seated Shoulder Press 4 sets 20, 15, 12, 10
Set 1 20 x 12.5 lbs
Set 2 15 x 15 lbs
Set 3 12 x 20 lbs
Set 4 10 x 20 lbs
Dumbbell Lateral Raises 4 sets 10
Set 1 10 x 10 lbs
Set 2 10 x 10 lbs
Set 3 10 x 10 lbs
Set 4 10 x 10 lbs
Cable Shoulder Press by Jim Stoppani 4 sets 10
Set 1 10 x 10 lbs
Set 2 10 x 10 lbs
Set 3 10 x 10 lbs
Set 4 10 x 10 lbs
Front Plate Raise 3 sets 15
Set 1 15 x 15 lbs
Set 2 15 x 15 lbs
Set 3 15 x lbs
How to Do a Lying Pullover | Arm Workout 3 sets 12
Set 1 12 x 20 lbs
Set 2 12 x 22.5 lbs
Set 3 12 x 25 lbs
How to Use a Chest Press Machine 5 sets 10
Set 1 10 x 40 lbs
Set 2 10 x 55 lbs
Set 3 10 x 70 lbs
Set 4 10 x 70 lbs
Set 5 10 x 70 lbs
Push Up 3 sets failure
Set 1 20
Set 2 15
Set 3 15

_________________
Quote:
Never eat more than you can lift.


Last edited by syaigh on Sat May 05, 2018 3:48 pm, edited 1 time in total.

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 Post subject: Re: Unfluffing
PostPosted: Fri May 04, 2018 1:30 am 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5568
Location: Surrounded by short irrational people
Arms: Also, got my bloodwork back. Vitamin D is low which may explain my fatigue and acne and lack of weight loss. Ugh.


Cable Rope Tricep Extension 4 sets 20, 15, 12, 10
Set 1 20 x 10 lbs
Set 2 15 x 10 lbs
Set 3 12 x 15 lbs
Set 4 12 x 15 lbs
Skullcrusher 4 sets 10
Set 1 10 x 10 lbs
Set 2 10 x 15 lbs
Set 3 10 x 15 lbs
Set 4 10 x 15 lbs
Cable Tricep Kickback 3 sets 15
Set 1 10 x 10 lbs
Set 2 12 x 10 lbs
Set 3 10 x 10 lbs
V bar Tricep Pushdown (Life Fitness Cable) 4 sets 12
Set 1 12 x 20 lbs
Set 2 12 x 20 lbs
Set 3 12 x 20 lbs
Set 4 12 x 20 lbs
Alternating Dumbbell Bicep Curl 4 sets 20, 15, 12, 10
Set 1 20 x 10 lbs
Set 2 15 x 12.5 lbs
Set 3 12 x 15 lbs
Set 4 10 x 20 lbs
Preacher Curls - machine 4 sets 10
Set 1 10 x 40 lbs
Set 2 10 x 50 lbs
Set 3 10 x 50 lbs
Set 4 10 x 50 lbs
EZ Bar cable curls 3 sets 15
Set 1 15 x 25 lbs
Set 2 15 x 20 lbs
Set 3 15 x 20 lbs
Cable Rope Hammer Curls 4 sets 12
Set 1 12 x 15 lbs
Set 2 12 x 20 lbs
Set 3 12 x 20 lbs
Set 4 12 x 20 lbs

_________________
Quote:
Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Fri May 04, 2018 2:56 am 
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Sergeant Commanding
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Joined: Wed Jan 05, 2005 5:46 pm
Posts: 7798
Location: TX
Impressive volume.

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"Start slowly, then ease off". Tortuga Golden Striders Running Club, Pensacola 1984.

"But even snake wrestling beats life in the cube, for me at least. In measured doses."-Lex


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 Post subject: Re: Unfluffing
PostPosted: Sat May 05, 2018 3:47 pm 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5568
Location: Surrounded by short irrational people
Quote:
Impressive volume.
Thanks. Honestly, it was hard to adapt to at first. I would get very out of breath. But, now I'm used to it and its really helping with a lot of strength deficiencies I didn't know I had. Especially the shoulder and single leg work.

Yesterday was glute and hamstring day. Today, I got in my HIIT on the elliptical. Coach upped my calories again, trying to get me to continue to lose weight slowly while building muscle, but keeping the calories high so when we do a real cut, we actually have some calories to cut.


How To: Prone Leg Curl (Cybex) 5 sets 20, 15, 12, 10, 8
Set 1 20 x 40 lbs
Set 2 15 x 50 lbs
Set 3 12 x 60 lbs
Set 4 10 x 60 lbs
Set 5 8 x 60 lbs
Superset of 5 rounds
Goblet Squat 5 rounds 12
Round 1 12 x 45 lbs
Round 2 12 x 45 lbs
Round 3 12 x 45 lbs
Round 4 12 x 45 lbs
Round 5 12 x 45 lbs
Dumbbell Romanian Dead lift 5 rounds 10
Round 1 10 x 45 lbs
Round 2 10 x 45 lbs
Round 3 10 x 45 lbs
Round 4 10 x 45 lbs
Round 5 10 x 45 lbs
Machine Single Leg Extensions 4 sets 15
Set 1 15 x 10 lbs
Set 2 15 x 10 lbs
Set 3 15 x 10 lbs
Set 4 15 x 20 lbs
Stability Ball Leg Curl - the Best Le... 3 sets 15
Set 1 15 x 0 lbs
Set 2 15 x 0 lbs
Set 3 15 x 0 lbs
Goblet Squat 4 sets 12-15, 1 second pause at the bottom
Set 1 15 x 45 lbs
Set 2 12 x 35 lbs
Set 3 12 x 35 lbs
Set 4 12 x 35 lbs
Glute Bridge 3 sets 20
Set 1 20
Set 2 20
Set 3 20

_________________
Quote:
Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Sun May 06, 2018 8:22 pm 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5568
Location: Surrounded by short irrational people
Back day plus some cardio. Was a fun morning, introduced my boys to bodybuilding in the globo gym. They had a blast.

But then I went out to the barn and found ine of the young stallions down in the field with colic. Vet came out, but there wasnt anything to be done. Just put him down. It was kind of an awful day after that.

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Quote:
Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Mon May 07, 2018 3:25 pm 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5568
Location: Surrounded by short irrational people
Leg day again. Right knee now hates lunges. I tried stopping in Smith machine narrow stance squats for leg press and I think it really irritated my knee. Don't worry I had my feet out in front of me so I wasn't hurting my back. So I did step-ups instead of lunges and then split squats with one foot up on the box. I also subbed leg extensions with goblet squats. I may just have to only squat on this day we'll see.

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Quote:
Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Mon May 07, 2018 4:24 pm 
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Posts: 269
I couldn't lock my left leg this morning, probably from a college meniscus tear sixteen tears ago. Those voodoo bands above and below nice and tight and something popped right back into place. Bizarre, but pain free.


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 Post subject: Re: Unfluffing
PostPosted: Tue May 08, 2018 6:44 pm 
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Sergeant Commanding
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Posts: 5568
Location: Surrounded by short irrational people
Cardio.

Thanks, I will look into it.

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Quote:
Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Thu May 10, 2018 12:16 am 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5568
Location: Surrounded by short irrational people
Dumbbell Seated Shoulder Press 4 sets 20, 15, 12, 10
Set 1 20 x 15 lbs
Set 2 15 x 17.5 lbs
Set 3 12 x 20 lbs
Set 4 10 x 22.5 lbs
Dumbbell Lateral Raises 4 sets 10
Set 1 10 x 10 lbs
Set 2 10 x 10 lbs
Set 3 10 x 10 lbs
Set 4 10 x 10 lbs
Cable Shoulder Press by Jim Stoppani 4 sets 10
Set 1 10 x 10 lbs
Set 2 10 x 15 lbs
Set 3 10 x 10 lbs
Set 4 10 x 10 lbs
Front Plate Raise 3 sets 15
Set 1 13 x 20 lbs
Set 2 15 x 17.5 lbs
Set 3 15 x 17.5 lbs
How to Do a Lying Pullover | Arm Workout 3 sets 12
Set 1 12 x 25 lbs
Set 2 12 x 30 lbs
Set 3 12 x 30 lbs
How to Use a Chest Press Machine 5 sets 10
Set 1 10 x 40 lbs
Set 2 10 x 55 lbs
Set 3 10 x 70 lbs
Set 4 10 x 70 lbs
Set 5 10 x 70 lbs
Push Up 4 sets failure
Set 1 10
Set 2 10
Set 3 10
Set 4 10

Plus 20 minutes cardio.

_________________
Quote:
Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Fri May 11, 2018 6:29 pm 
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Sergeant Commanding
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Posts: 5568
Location: Surrounded by short irrational people
Cleaned out hooves on 30 horses yesterday morning.

Today did arm and glute days. Tired.

_________________
Quote:
Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Sun May 13, 2018 9:09 pm 
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Sergeant Commanding
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Posts: 5568
Location: Surrounded by short irrational people
did some cardio yesterday. Back day today. Just kind of tired.

_________________
Quote:
Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Mon May 14, 2018 7:51 pm 
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Sergeant Commanding
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Posts: 5568
Location: Surrounded by short irrational people
Finally got through a leg workout that didn't hurt. Eliminated leg presses and lunges. Will see how I feel tomorrow. But for today, it was all right.

Barbell Back Squat 5 sets 12-15
Set 1 15 x 45 lbs
Set 2 12 x 95 lbs
Set 3 12 x 95 lbs
Set 4 15 x 95 lbs
Set 5 15 x 95 lbs
Machine Single Leg Extensions 4 sets 8
Set 1 10 x 10 lbs
Set 2 10 x 15 lbs
Set 3 10 x 15 lbs
Set 4 10 x 15 lbs
Dumbbell Step Ups 5 sets 10 each leg
Set 1 10 x 10 lbs
Set 2 10 x 10 lbs
Set 3 10 x 10 lbs
Set 4 10 x 10 lbs
Set 5 10 x 10 lbs
Barbell Front Squat 6 sets 8, heavy, slow and controlled
Set 1 8 x 35 lbs
Set 2 8 x 50 lbs
Set 3 8 x 70 lbs
Set 4 8 x 70 lbs
Set 5 8 x 70 lbs
Set 6 8 x 70 lbs
Dumbbell Step Ups - Leg Exercise - Bodybuilding.co 3 sets 12 each leg
Set 1 12 x 15 lbs
Set 2 12 x 15 lbs
Set 3 12 x 15 lbs

_________________
Quote:
Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Thu May 17, 2018 12:35 am 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5568
Location: Surrounded by short irrational people
Dumbbell Seated Shoulder Press 4 sets 20, 15, 12, 10
Set 1 20 x 15 lbs
Set 2 15 x 17.5 lbs
Set 3 12 x 20 lbs
Set 4 10 x 22.5 lbs
Dumbbell Lateral Raises 4 sets 10
Set 1 10 x 10 lbs
Set 2 10 x 10 lbs
Set 3 10 x 10 lbs
Set 4 10 x 10 lbs
Cable Shoulder Press by Jim Stoppani 4 sets 10
Set 1 10 x 10 lbs
Set 2 10 x 15 lbs
Set 3 10 x 15 lbs
Set 4 10 x 15 lbs
Front Plate Raise 3 sets 15
Set 1 15 x 20 lbs
Set 2 15 x 20 lbs
Set 3 15 x 20 lbs
How to Do a Lying Pullover | Arm Workout 3 sets 12
Set 1 12 x 30 lbs
Set 2 12 x 30 lbs
Set 3 12 x 30 lbs
How to Use a Chest Press Machine 5 sets 10
Set 1 10 x 55 lbs
Set 2 10 x 70 lbs
Set 3 10 x 70 lbs
Set 4 10 x 70 lbs
Set 5 10 x 70 lbs
Push Up 3 sets failure
Set 1 20
Set 2 20
Set 3 20

_________________
Quote:
Never eat more than you can lift.


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 Post subject: Re: Unfluffing
PostPosted: Thu May 17, 2018 9:47 pm 
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Sergeant Commanding
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Joined: Mon Mar 22, 2010 3:29 am
Posts: 5568
Location: Surrounded by short irrational people
All the arms today.

And it was epic douchebag day at the gym. Jesus. I thought the stories were exaggerated.

_________________
Quote:
Never eat more than you can lift.


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