rico300zx Posted July 31, 2014 Author Share Posted July 31, 2014 Yesterday Double overhand thickbar clean and press 2x5x160lb Grippers Lots of TNS with #2 12 hr night shift then Planet Smith squats Bar x10 135 x5 225 x3 315 x3 405 x3 500 x3 560 x1 boxsquat neg 225 x10 225 x10 225 x10 Cable chest crossovers 3x15 Superset with one arm cable curls 3x15 Vbar cable curls 2x20 Situps 5x5 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted August 2, 2014 Author Share Posted August 2, 2014 yesterday Hittin up some august of arms in between things Olympic Bar curls 2x8x95 reverse grip 2x8x95 blob lifting bunch o reps Quote Link to comment Share on other sites More sharing options...
rico300zx Posted August 3, 2014 Author Share Posted August 3, 2014 12 hr night shift then Planet fitness Grippers Couple squeezes on the way to the gym Smith squats Bar x10 135 x3 225 x3 315 x3 405 x3 500 x2 500 x2 500 x2 500 x2 Cable crossovers 1x20 1x10 3x12 1x24 Super setted with cable curls for 3 sets 3 x10 ab twist each side Situps 2x8 masage 20 min Quote Link to comment Share on other sites More sharing options...
rico300zx Posted August 4, 2014 Author Share Posted August 4, 2014 Deisel Crew August of Arms Starting 14" cold flex Both arms about the same 10 min cardio 45min various bicept and tricept exercises Leg extensions 3x20 Leg curls 3x20 all after a beatiful 12 hr night shift in the ER Quote Link to comment Share on other sites More sharing options...
rico300zx Posted August 5, 2014 Author Share Posted August 5, 2014 2 hr night shift then Planet fitness Grippers Couple squeezes on the way to the gym ATG Smith squats Bar x10 135 x5 225 x3 315 x3 405 x3 500 x3 500 x3 500 x3 Decline bench 2 x8 Deisel Crew August of Arms #augustofarms Assisted Chins 3 x10 different hand positions each set 1 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted August 8, 2014 Author Share Posted August 8, 2014 had three days off I'm actually heading into work right now didn't do any workouts per se but I did redo the walkway. three days of tearing up the old pieces leveling the ground and reinstalling them, lots of hand pinching and grip work. Tons of bending and digging/ back work. on a side note my Facebook friends do you guys post your workout on your page I seem to be catching a lot of crap from other members of Facebook you do not work outthey say things like all you ever post about is working out when in reality its maximum four a week. some of the Facebook friends have even said something to my wife about it when they see herall I really do is post on my workout where I was working out at and who I was withanyway for now I may not be posting on Facebook for awhile I just don't need any crapfrom my wife mainly 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted August 9, 2014 Share Posted August 9, 2014 I learned a long time ago if it's not babies or kittens ppl get upset on FB. 1 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted August 9, 2014 Author Share Posted August 9, 2014 I learned a long time ago if it's not babies or kittens ppl get upset on FB.yea I just dont get it Quote Link to comment Share on other sites More sharing options...
rico300zx Posted August 12, 2014 Author Share Posted August 12, 2014 After a long day of watching my boy at Pottsgroves Hell Week football camp I nursed at Phoenixville ER for a Princess shift then hit the squat rack. White Trash 500lb ATG Squat 2 Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted August 12, 2014 Share Posted August 12, 2014 Damn man 500 no no no squat. Well that is sure as hell gonna quiet all the YouTube haters calling you out for using the Smith LOL Quote Link to comment Share on other sites More sharing options...
rico300zx Posted August 12, 2014 Author Share Posted August 12, 2014 Thanks Anthony, socks only too! yea I get harassed all the time. I dont care though. I think the smith can get you you strong, hell I really work hard and sometime I feel like youtube trolls are on my ass for no reason. Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted August 12, 2014 Share Posted August 12, 2014 You obviously know what you're talking about to be in the quarter ton club. Just like your Facebook situation,I think its just a case of people being assclowns. Keep training on whatever the hell you want, post vids of the buttblaster machine, who gives a damn. 95% of gym goers will never know what it feels like to have 500 pounds of weight on their shoulders. Question... Do you deadlift anymore? Quote Link to comment Share on other sites More sharing options...
rico300zx Posted August 12, 2014 Author Share Posted August 12, 2014 Thanks Anthony, yea who needs em anyway. I haven done deads for a long time . Maybe ill try to hit some axil soon to see where im at. Quote Link to comment Share on other sites More sharing options...
rico300zx Posted August 21, 2014 Author Share Posted August 21, 2014 (edited) Light Grippers on my way to work, 12 hr night shift, then planet fittness: Leg curls 3 sets Leg extension 3 sets ATG Squats 5 sets Decline bench 3 sets Dumbbell curls 4 sets Cable curls 5 sets Edited August 21, 2014 by rico300zx Quote Link to comment Share on other sites More sharing options...
rico300zx Posted August 25, 2014 Author Share Posted August 25, 2014 Planet fitness Seated Leg curls supper setted with seated leg extensions 4 x17 and 4 x17 Smith squats Bar x8 135 x4 225 x4 315 x3 405 x3 500 x2 500 x1 225 x10 Dumbell curls 3 x20 Ab machine 2 x10 Hip abductor 2 x10 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted August 27, 2014 Author Share Posted August 27, 2014 Loss and lots of stretching the lower back hamstrings and lower lats. Squats at home 135 x10 225 x10 315 x3 405 x2 got my new 50 lb kettlebell in the mail today can't wait to give it a try Quote Link to comment Share on other sites More sharing options...
rico300zx Posted August 28, 2014 Author Share Posted August 28, 2014 12 hr night shift Planet fitness Smith squats Bar x3 135 x4 225 x3 315 x3 405 x3 500 x2 500 x1 225 x10 Dumbell curls 3 x20 Massage chair 10 min Quote Link to comment Share on other sites More sharing options...
jvance Posted August 28, 2014 Share Posted August 28, 2014 You try that KB yet? Quote Link to comment Share on other sites More sharing options...
rico300zx Posted August 28, 2014 Author Share Posted August 28, 2014 You try that KB yet?no I just got it yesterday and it was on the porch all day then i went to work last night, hopefully ill have some time tomorrow. What is the best to start out with, I never used one except for presses.You try that KB yet?no I just got it yesterday and it was on the porch all day then i went to work last night, hopefully ill have some time tomorrow. What is the best to start out with, I never used one except for presses. Quote Link to comment Share on other sites More sharing options...
rico300zx Posted September 2, 2014 Author Share Posted September 2, 2014 12 hr night shift Planet fitness Treadmill cardio 10 min Smith squats 135 x5 225 x5 315 x5 405 x5 500 x4 225 x10 Standing Chest cable crossovers 4 x15 with 4 different heights Double bicep dumbell curl 3 x15 1 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted September 10, 2014 Author Share Posted September 10, 2014 Yesterday ATG Squats at home 135 x10 225 x10 315 x10 315 x10 dumbell bicep curl 26 pounds, 4 sets of 20, did this exercise using one 1" handle dumbbell and one 2.5 inch handle dumbell in each hand and then I alternated for each set I got this idea from Adam glass except he was doing the movement with pullups. Quote Link to comment Share on other sites More sharing options...
rico300zx Posted September 12, 2014 Author Share Posted September 12, 2014 (edited) Ok so a little repeat from the other day with some improvement cardio 10 min eliptical squats at home , all ATG and no cheating as usual 135x3 225 x3 315 x10 315 x10 315 x10 each set was supersetted with the dumbell workout from the other day excited for tommorow, my son is starting full back for the varsity squad and he is only a freshman, their last game they won 54 - 0 beating the pac10 record for the school with the most consecutive wins, he skipped right over 9th and JV im really proud Edited September 12, 2014 by rico300zx 1 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted September 17, 2014 Author Share Posted September 17, 2014 (edited) Planet fitness Treadmill cardio 10 min #2 gripper 2 x5 each hand Smith squats 135 x4 225 x4 315 x3 405 x3 500 x3 560 x1 not the best but my best effort ,didn't break parallel Leg extension 4x15 Standing Chest cable crossovers 4 x15 supersetted with standing cable curl 4x10 Massage table 20min Edited September 17, 2014 by rico300zx Quote Link to comment Share on other sites More sharing options...
rico300zx Posted October 1, 2014 Author Share Posted October 1, 2014 Planet fitness Treadmill cardio 10 min Smith squats 135 x3 225 x3 315 x3 405 x3 500 x2 500x2 Seated Leg curls supper setted with seated leg extensions 4 x14 and 4 x14 Assisted dips supersetted with assisted chins 5x5 Standing Chest cable crossovers supersetted with standing cable curl 5x10 Ab machine 2 x10 Mat streches Quote Link to comment Share on other sites More sharing options...
jvance Posted October 2, 2014 Share Posted October 2, 2014 Still pinching? Quote Link to comment Share on other sites More sharing options...
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