|
Post by mrky03 on Jun 21, 2009 9:56:52 GMT -5
Brutal workouts Rich! I love your gym, I hope to set up a home gym again one day. I love going to the gym but its nice to be able to train at home.
|
|
|
Post by Rich on Jun 21, 2009 15:31:14 GMT -5
Thanks guys. Considering the fact that I injured my rib somehow, I decided to switch up my training for 8 weeks. A good friend of mine designed this circuit program for me. It's a 4-day cycle. Each day consists of 5 circuits. Circuits 1 and 2 are warm-up and acclimation, then circuits 3 - 5 are working, where I select a weight that will cause me to fail between 6-8 reps. No rest between exercises, and minimal rest between circuits. It's way different than what I am used to, so it's good! They ARE brutal though. I can barely get off the floor when I am done the 5th circuit. There are literally me-shaped sweat stains on the floor of my gym!
Joel - the home gym is a great thing. It's two hobbies in one! Weight training, and constantly building and improving the gym. If any of you guys you ever find yourself in the Toronto area, let me know and we can train.
|
|
|
Post by Rich on Jun 23, 2009 21:15:15 GMT -5
June 23, 2009 Full body
Exercises: Flat Barbell Bench Press/Upright Cable Rows/Lying Leg Curls/Leg Press Calf Extensions/Cable Wood Choppers · 135/50/25/180/20 X 12/12/12/12/6 · 185/60/45/230/30 X 6/6/6/6/6 · 225/80/75/330/60 X 8/8/6/12/4 · 240/80/75/355/50 X 7/8/7/12/6 · 240/80/75/355/50 X 4/8/8/13/5
Cycle 2, Day 2 of JG special. Felt good. CWC's are wierd.
|
|
|
Post by Rich on Jun 25, 2009 17:22:18 GMT -5
June 25, 2009 Full body
Exercises: Deadlift/Lat Pulls/Bench Dips/Standing Dumbell Laterals/Cable Crunches · 135/90/0/15/90 X 12/12/12/12/12 ... (w/u) · 185/110/0/15/110 X 6/6/6/6/6 ... (w/u) · 265/100/45/25/100 X 7/7/10/7/7 · 275/100/90/25/100 X 7/6/7/7/6 · 315/100/135/25/100 X 6/5/5/5/5
C2D3. A lot better than last week, endurance-wise. Stamina is showing up!
|
|
|
Post by fit on Jun 28, 2009 6:53:10 GMT -5
Intense!
|
|
|
Post by Rich on Jun 28, 2009 14:14:27 GMT -5
June 28, 2009 Full body
Exercises: Seated Dumbell Press/Corner Barbell Rows/Leg Extensions/Seated Calf Raises/Hyperextensions · 30/45/40/50/0 X 12/12/12/12/12 ... (w/u) · 40/90/60/90/10 X 6/6/6/6/6 · 60/180/100/135/25 X 6/6/6/6/6 · 60/180/100/135/25 X 6/6/6/8/6 · 60/180/100/135/25 X 6/6/6/8/6
C2D4. Good - increased wieght on the heavy movements.
|
|
|
Post by intenceman on Jun 29, 2009 17:50:37 GMT -5
Have you caught your breath yet? Lol. Very interesting stuff. I might use it for my last week depletion workouts. It looks perfect for that. What do you think?
|
|
|
Post by Rich on Jun 30, 2009 8:24:54 GMT -5
Have you caught your breath yet? Lol. Very interesting stuff. I might use it for my last week depletion workouts. It looks perfect for that. What do you think? I think it would work very well for that. Short and intense.
|
|
|
Post by mrbeefy on Jun 30, 2009 8:45:16 GMT -5
That's what I'm talking about....."SHORT AND INTENSE"!
oops.....sorry...you meant the workout.
Thought you were talking about me ;D
|
|
|
Post by Rich on Jul 1, 2009 15:04:11 GMT -5
I WAS talking about you Frank!
|
|
|
Post by Rich on Jul 1, 2009 15:05:32 GMT -5
July 1, 2009 Full body
Exercises: Hack Squat/Flat Flyes/Preacher Curls/Rope Pressdown/Crunch · 0/25/55/30/10 X 12/12/12/12/12 ... (w/u) · 90/35/75/50/25 X 6/6/6/6/6 ... (w/u) · 230/55/85/80/45 X 5/6/5/5/7 · 180/60/85/70/45 X 8/6/6/6/7 · 200/65/85/70/45 X 5/6/6/6/7
C3D1. Very good. Hacks felt much better but have to stay light and watch my ROM.
|
|
|
Post by fit on Jul 5, 2009 16:45:33 GMT -5
How are you liking these full body workouts now than you've been at them a while?
|
|
|
Post by Rich on Jul 16, 2009 14:04:49 GMT -5
They're good fit, thanks. A nice change, though long term I think I prefer a split.
|
|
|
Post by Rich on Jul 16, 2009 14:05:09 GMT -5
July 16, 2009 Full body
Exercises: Flat Barbell Bench Press/Upright Cable Rows/Lying Leg Curls/Leg Press Calf Extensions/Cable Wood Choppers · 135/50/25/180/20 X 12/12/12/12/12 ... (w/u) · 185/60/45/230/30 X 6/6/6/6/6 ... (w/u) · 245/80/75/365/50 X 6/6/6/12/6 · 255/80/75/430/50 X 5/7/6/11/6 · 255/80/75/430/50 X 4/6/6/10/6
C3D2. Took 2 weeks off for vacation and a dislocated rib after I got home. Good still!
|
|
|
Post by Rich on Jul 18, 2009 13:27:26 GMT -5
July 18, 2009 Full body
Exercises: Deadlift/Lat Pulls/Bench Dips/Standing Dumbell Laterals/Cable Crunches · 135/90/0/20/90 X 12/12/12/12/12 ... (w/u) · 225/110/0/20/110 X 6/6/6/6/6 ... (w/u) · 315/100/0/25/100 X 4/8/12/6/6 · 315/110/0/25/110 X 4/6/12/6/6 · 315/110/0/25/110 X 4/6/12/6/5
C3D3. OK. Would have preferred more reps on DL at 315.
|
|
|
Post by Rich on Jul 20, 2009 14:09:49 GMT -5
July 20, 2009 Full body
Exercises: Seated Dumbell Press/Corner Barbell Rows/Leg Extensions/Seated Calf Raises/Hyperextensions · 30/45/40/45/0 X 12/12/12/12/12 ... (w/u) · 40/90/60/90/10 X 6/6/6/6/6 ... (w/u) · 60/180/100/135/25 X 7/6/7/7/6 · 65/180/100/160/25 X 5/6/6/6/6 · 65/180/100/160/25 X 4/6/6/7/6
C3D4. Good.
|
|
|
Post by Rich on Jul 23, 2009 14:00:33 GMT -5
July 23, 2009 Full body
Exercises: Hack Squat/Flat Flyes/Preacher Curls/Rope Pressdown/Crunch · 0/25/55/30/10 X 12/12/12/12/12 ... (w/u) · 90/35/75/50/25 X 6/6/6/6/6 ... (w/u) · 200/65/85/80/45 X 7/6/6/5/6 · 200/75*/85/70/45 X 7/6*/6/6/6 ... *pb! ... PB on flyes! · 200/75/85/70/45 X 6/5/5/5/6
C4D1. Good. Bonus PB on the flyes.
|
|
|
Post by Roger on Jul 25, 2009 5:06:15 GMT -5
Good job Rich. How is all the body parts feeling?
|
|
|
Post by fit on Jul 25, 2009 5:40:42 GMT -5
Never letting up, Rich. Nice.
|
|
|
Post by Rich on Aug 9, 2009 13:44:37 GMT -5
August 9, 2009 Full body
Exercises: Flat Barbell Bench Press/Upright Cable Rows/Lying Leg Curls/Leg Press Calf Extensions/Cable Wood Choppers · 135/50/25/180/20 X 12/12/12/12/12 ... (w/u) · 185/60/45/230/30 X 6/6/6/6/6 · 255/80/75/430/50 X 6/6/6/9/6 · 265/80/75/430/50 X 4/6/6/10/6 · 275/100/75/430/60 X 4/6/7/11/4 ... Spotted on bench
C4D2. Took another damn break. But back at it now solid. Pleased with bench.
|
|