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Kicked My 2hps Ass Tonight!


rico300zx

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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

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yesterday

Hittin up some august of arms in between things

Olympic Bar curls

2x8x95

reverse grip

2x8x95

blob lifting

bunch o reps

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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

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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

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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

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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

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I learned a long time ago if it's not babies or kittens ppl get upset on FB.

yea I just dont get it
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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

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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

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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.

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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?

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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.

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  • 2 weeks later...

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 by rico300zx
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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

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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

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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

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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.
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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

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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.

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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 by rico300zx
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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 by rico300zx
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  • 2 weeks later...

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

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