rico300zx Posted May 30, 2014 Author Share Posted May 30, 2014 Planet fitness smith machine 20 rep squats today. Cardio 10 min eliptical Bar x5or6 135 x4 225 x3 315 x3 325 x20 up 10lbs how bout that? 405 x3 500 x2 Some light curls and or stretching in between squats Shoulder shrugs 3 x 8 Cheated chins 3 x 5 Ab work and gym grip Quote Link to comment Share on other sites More sharing options...
rico300zx Posted June 2, 2014 Author Share Posted June 2, 2014 cut the grass because my wife likes golf courses or something. squats at home, no cheating. 305x20 heading in for 12 hour overnight shift 2 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted June 4, 2014 Author Share Posted June 4, 2014 Warm up eliptical 10min Smith squats 135 x3 225 x3 315 x3 405 x3 500 x2 520 x1 520 x2 Chest machine press 3x8 Pec dec 3x8 Lat pulls 3x8 Tricept pushdown 3x8 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted June 8, 2014 Author Share Posted June 8, 2014 12 hr night shift Planet fitness Leg extensions, 1 min sets x4 Leg curls, 1 min sets x4 Smith squats 135 x3 225 x3 315 x3 405 x3 500 x2 Chest press machine 1 min sets x4 Ab twist machine Quote Link to comment Share on other sites More sharing options...
rico300zx Posted June 15, 2014 Author Share Posted June 15, 2014 Planet fitness Smith squats Eliptical x10 min 135 x3 225 x3 315 x3 405 x3 500 x1 500 x2 520 x1 Check out the vids im posting for these too. Chest press 3x10 Cable flys 3x20 low, med, high height. 1 set dumbell snatches 60lb x6 Watch "Planet fitness 500 x2 squat" on YouTube Planet fitness 500 x2 squat: Watch "520lbs Planet fitness Smith Squat" on YouTube 520lbs Planet fitness Smith Squat: 2 Quote Link to comment Share on other sites More sharing options...
jvance Posted June 17, 2014 Share Posted June 17, 2014 Nice squatting, love the pink equipment lol.. must be a planet fitness thing 1 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted June 17, 2014 Author Share Posted June 17, 2014 Thanks it was a good day for me. yea I think that all their gyms are painted this way, I guess it keep the meat heads out, LOL Quote Link to comment Share on other sites More sharing options...
rico300zx Posted June 18, 2014 Author Share Posted June 18, 2014 From day before yesterday at home: new PR, no pussy pad this time, last time I tried this I used one over a year ago. Watch "315x20 squat 6 16 14" on YouTube 315x20 squat 6 16 14: This morning: Planet fitness Worked 12 overnight, didn't feel like doing much after so faffed about. Kneeling ab machine 2x10 each side Smith squats 135 x4 225 x4 315 x4 405 x4 500 x4!! A new PR for me! Chest press 3x10 Some other abd machine for one set Quote Link to comment Share on other sites More sharing options...
rico300zx Posted June 19, 2014 Author Share Posted June 19, 2014 Planet fitness Kneeling ab machine 3 sets of 10 each side Decline bench 135x6 225x6 315xNL 225x6 Cable chest flys 4x10 Curls 3x10 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted June 23, 2014 Author Share Posted June 23, 2014 Planet fitness Smith squats Bar x10 135 x4 225 x4 315 x4 405 x4 540 x1 !!! See Vid Below Seated leg curl 3x20 Leg extension 3x20 Standing cable fly 4x20 Watch "Planet Fitness 540lb ATG Smith Squat" on YouTube Planet Fitness 540lb ATG Smith Squat: 1 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted June 29, 2014 Author Share Posted June 29, 2014 Did some squats at home today, up to 500 and 2 misses along the way. Heres a vid with most of the workout. Watch "500lb squat and 2 misses Planet Fitness lunk prep" on YouTube 500lb squat and 2 misses Planet Fitness lunk prep: Quote Link to comment Share on other sites More sharing options...
rico300zx Posted June 29, 2014 Author Share Posted June 29, 2014 (edited) Took the day off to take the kids kayaking and fishing. Here is another vid i made up from yesterday's workout. Watch "Squat 500 lbs x1 June28 2014 (short version)" on YouTube Squat 500 lbs x1 June28 2014 (short version): Edited June 29, 2014 by rico300zx 1 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted July 1, 2014 Author Share Posted July 1, 2014 Planet fitness Smith squats 135 x2 225 x2 315 x2 405 x2 500 x2 560 xNL 560 x1 half squat Cable chest crossovers 4x20 Leg extensions and leg curls 4x20 Watch "Planet Fitness 560lb smith full squat "attempt"" on YouTube Planet Fitness 560lb smith full squat "attempt": 1 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted July 3, 2014 Author Share Posted July 3, 2014 Yesterday, finger barbell curls 135x4x20 Light gripper work 12hr night shift then after work : Planet fitness Ab twist machine 3x10 Smith squats ATG Bar x8 135 x5 225 x2 315 x2 405 x2 500 x2 510 x1 520 x1 Decline bench 120x8 170x8 Lat pull downs 4x10 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted July 13, 2014 Author Share Posted July 13, 2014 Deload, no training for a week and back at it today. 12hr night shift then after work Planet fitness Cardio eliptical 10 min Ab twist machine 4x8 Smith squats Bar x8 135 x4 225 x4 315 x4 405 x4 430x4 Seated Leg extensions 3x15 Seated leg curls 3x15 Decline bench 110x8 130x8 160x8 180x8 Cable chest flys 4x15 Shoulder shrugs 4x10 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted July 16, 2014 Author Share Posted July 16, 2014 12 hr night shift then Planet fitness Smith squats Bar x8 135 x4 225 x4 315 x4 405 x4 500 x4 Cable chest flys 4x12 Variety bicept Curls 3x15 Finger curls 3x14 Quote Link to comment Share on other sites More sharing options...
Anthony C. Posted July 17, 2014 Share Posted July 17, 2014 Damn those are strong squats. Quote Link to comment Share on other sites More sharing options...
rico300zx Posted July 17, 2014 Author Share Posted July 17, 2014 Damn those are strong squats.thanks Anthony, i believe that squats if done right are the secret to hand strength and over all body power 1 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted July 18, 2014 Author Share Posted July 18, 2014 12 hr night shift then Planet fitness Smith squats Bar x8 135 x4 225 x4 315 x4 405 x4 500 x1 520x1 Leg press 4x8 Finger barbell curls 4x10 1 Quote Link to comment Share on other sites More sharing options...
Durrs Posted July 18, 2014 Share Posted July 18, 2014 Coming in after a 12 hr work shift to do squats . You're a warrior. Quote Link to comment Share on other sites More sharing options...
rico300zx Posted July 19, 2014 Author Share Posted July 19, 2014 Coming in after a 12 hr work shift to do squats . You're a warrior.yea that was my 3rd 12 nightshift in a row. Prob is if I dont go then the wife dosent let me back out of the house unless its family oriented, so I have to get there when they are all still sleeping. 1 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted July 20, 2014 Author Share Posted July 20, 2014 Yesterday , light grippers on the way to work, my gym partner cancled on me after work this morning so im just goin to bed early! Quote Link to comment Share on other sites More sharing options...
rico300zx Posted July 21, 2014 Author Share Posted July 21, 2014 12 hr night shift then Planet fitness Lots of light gripper work Smith squats Bar x8 135 x3 225 x3 315 x3 405 x3 500 x2 560 xNL 560 xNL Leg curl 4x10 Seated leg extension 4x10 Cable chest crossovers 2x15 2x20 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted July 22, 2014 Author Share Posted July 22, 2014 Lots of hip, lower back, and hamstring stretching this morning Grip training Bent rows 5x5x87lb 2.5in thick handled dumbell 5x5x135lb barbell finger curls Double overhand standing hip thrusts 5x5x135lb All exercises supersetted in this order, about 1 to 2 min rest inbetween. Light grippers on the way to work Quote Link to comment Share on other sites More sharing options...
rico300zx Posted July 24, 2014 Author Share Posted July 24, 2014 12 hr night shift then Planet fitness Eliptical about 6 to 8 min Smith squats / box squat style Bar x8 135 x4 225 x4 315 x4 405 x4 500 x4 560x2 No box 500 x2 ATG 560 x 3/4 squat 560 x one negative Decline bench 5x5x225 Cable chest crossovers 1x10 2x15 1x25 Planet Fitness 560lb smith squat (attempt #2): Quote Link to comment Share on other sites More sharing options...
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