Archive for December, 2014

Hello All!

Changed what I had planned.

Bench Press:
45 x 20, DB Row: 25 x 10
95 x 4, DB Row: 25 x 10
130 x 2,2 DB Row: 25 x 10 x 2
155 x 2 x 10 (added 10% of previous weight, 140. Now next week, I will do 155 for 24 reps over 4 sets. At least try to)

Bent Over Row Narrow Grip: Super set with forearm roller (for burn)
45 x 20
65 x 15
85 x 10
105 x 6

Concentration Curl:
20 x 8 x 3

Barbell 21’s:
45 x 21 x 3

Dumbell Pullovers:
30 x 15 x 2

Seated DB Tricep Extensions:
20 x 15 x 2

Decline Push up with feet elevated:
7,5,3

Hand gripper:
1 set of 25

That is all!

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Hello All,

Bench Press super set with 2-hand bent over DB row 25#s: 9 sets of rows essentially
45 x 20
95 x 6,6
115 x 4,4
140 x 7,6,6,5

Bent Over Row super set with roller:
65 x 10
90 x 10 x 6 (alternated wide grip and narrow grip)

Bicep Circuit:
Barbell Curl:
60 x 8,8

DB Curl:
25 x 12,12

21’s:
2 sets

Band Pull Aparts:
3 sets of 10

Overhead Press:
45 x 10 x 3

That is all!

Off to work!

Hello All,

Second week doing this make shift upper lower type of routine. I felt good with the squats and the DLs.

Squat:
65 x 6,6
115 x 4,4
155 x 8,6,7,4 (25/24 rep goal)

Deadlift:
135 x 3,3
185 x 2,2
245 x 3,4,3(10/9 rep goal)

Next Lower Session will be :
Squat:
65 x 6,6
125 x 4,4
165 x 24 reps (try to get in 4 sets, otherwise aim for 24 total reps.)

Deadlift:
135 x 3,3
185 x 2,2
245 x 1 x 15 (singles with 1-2 minute rest)

That is all! 🙂

Hello All!

This is what I have been doing the last week and a half or so. No real rep goals or anything. I am just trying to stay consistent with my training. I just want to make sure I train on the days scheduled. To save time I super-set the bench with dumbbell rows and forearm exercises. 3 upper body days focused on push/pull/arms type of exercises. trying to keep sessions to 75 minutes.

Sunday (Lower)
Squats
Deadlift

Monday (Upper)
Bench Press
Rowing Variations
Curl Variation
Forearm work

Wednesday (Upper)
Overhead Press
Rowing Variation
Curl Variations

Thursday (Lower)
Squat
Deadlift

Friday (Upper)
Bench Press
Rowing Variations
Curl Variations
Forearm work

I try to sneak in dips and pull ups while i am at work. But other than that I am not doing too many calisthenics.

Time for work.

That is all! 🙂

 

Bench Press:
45 x 20
95 x 10
115 x 12,9,7,10

DB Row:
45 x 6 x 3
35 x 10,9
25 x 8 (this was 2-handed, not a fan)

Forearm roller or hand gripper after each set of rows.

Bent Over Row:
45 x 10
super set|65 x 10 (wide grip)
super set|65 x 10 (narrow supinated grip)

alternated exercises for 2 sets each| 85 x 10 (wide grip)
alternated exercises for 2 sets each| 85 x 10 (narrow supinated grip)

60’s,45’s and 30’s Bicep Curls:
10 x 60
10 x 45
10 x 30

There you have it. A quick Upper Body workout. took me about 1 hour and 15 minutes. I hit all large muscle groups with the rows and benching and finished with some high rep curls.

That is all! 🙂

Hello All,

Just a short work out from the other day.

Overhead Press:
45 x 10
65 x 10
85 x 8,7,7,6,6

Barbell Curl:
65 x 8 x 3

DB Curl:
25 x 12 x 3

30s:
10 x 30 x 3

Bent Over Row:
45 x 10
95 x 10 x 3

Hello All! and to all a Merry Christmas!

Here is what I worked on today:

High Bar Squat: 2 minutes rest.
75 x 6 x 2
115 x 4
145 x 10,7,6,4(27 reps/24 rep goal)

Conventional Deadlift:
135 x 6,4
185 x 2 x 3
235 x 1 x 15 (just did lots of singles with 30-90 seconds rest between sets)

Skipped the good mornings today.

stretched

Hello All,

Bench Press:
45 x 12
95 x 6
115 x 6
135 x 6 x 2
95 x 12

Supersetted with Bench:
25 x 10 x 2
35 x 8
45 x 7,6
25 x 10

Circuit 1
Inverted Row:
7,5,3 x 2

BB Curl:
65 x 6 x 2

DB Curl:
25 x 10 x 2

30’s:
10 x 30 x 2

Circuit 2
Supinated inverted rows:
7,5,3 x 2

Forearm roller:
1 roll extension and flexion

Forearm gripper:
100 x 20,15

Decline Push Ups:
15,7,5,3 x 2

Consumerist

(epicharmus) (epicharmus) McDonald’s and some of its franchisees retaliated against workers who participated in protests and other demonstrations over hours and working conditions, the National Labor Relations Board said today, in announcing several complaints it filed accusing the fast-food chain of violating workers’ rights with “discriminatory discipline.”

Regional offices of the NLRB filed 13 complaints today covering 78 specific charges, the organization said, though some of those complaints have been settled or to be found without merit since the investigation started in 2012.

And because the position of the NLRB is that McDonald’s HQ exerts such an influence over its franchisees that it should be treated as a joint employer alongside the franchisees, the chain is charged as a co-employer in addition to the franchise owners named in the complaints.

A spokeswoman for the company challenges that view, saying in a statement (via UPI) that McDonald’s…

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