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Default 11-04-2017, 06:01 AM

4 sets
10 8lb ball slams
10 suspension rows
10 WGS with walk out
30 sec elbow plank
1 lap run at the treadmill
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Default 11-06-2017, 08:35 AM

Still tearing it up! Great work!


Socrates: "All men's souls are immortal, but the souls of the righteous are immortal and divine."
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Default 11-12-2017, 09:25 AM

back squats
2x5 bar weight warm up
5x5 65lb, working sets

RDL
8 95lbs warm up
5x5 105lbs

Leg press
3x10 210

Leg extension
3x10 80

Finisher:

6 sets
20 box jumps
15 rope slams
10 15lb db clean and press
5 burpees
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Default 11-12-2017, 09:26 AM

5 sets

20 tuck jumps
15 medicine ball jacks
10 lateral hops
5 rounds suicide
--
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Default 11-17-2017, 05:40 AM

Back squats
2x5 65lbs
3x5 85lbs

RDL
45lbw warm up
2x6 95lbs
2x6 105lbs

Leg cur and Leg extension
4x12 60lbs

20 minutes treadmill
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Default 11-21-2017, 10:27 AM

Bent over rows
4x8 60lbs

Wide grip lat pull down
4x10 60lbs

Low row
4x10 60lbs

Straight arm pull down
4x12 20lbs

Face pulls
4x12 15lbs

Bicep curls
4x8 30lbs

DB hammer curls
4x12 10lbs
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Default 12-10-2017, 05:18 AM

5 sets
8 ea side, lateral wall balls
30 second elbow plank

3 sets
10 side to side ball slam
10 renegade rows, 10lbs
35lb kb farmer's walk

3 sets
10 squat to wall balls
12 25lb kb swing
10 TRX inverted row

finisher:

8 sets
20 sec exercise, 10 sec rest
box jumps
KB sled, 35lb kb
rope pull
skier's swing, 10lbs db
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Default 12-16-2017, 05:58 AM

3 rounds
15 15lb single arm kettlebell swing to press
15 20lb ball slam
15 20lb kettlebell swing

--

3x10 15lb single arm bent over db rows
3x15 30lb seated two-arm cable lat pull down
3x15 20lb seated cable rows
2x10 bodyweight pull ups
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Default 12-16-2017, 05:58 AM

3 rounds
15 15lb single arm kettlebell swing to press
15 20lb ball slam
15 20lb kettlebell swing

--

3x10 15lb single arm bent over db rows
3x15 30lb seated two-arm cable lat pull down
3x15 20lb seated cable rows
2x10 bodyweight pull ups
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Default 12-24-2017, 05:44 AM

usual stretch
warm up
4 sets
10 sec jumping jacks
10 sec high knees

4 sets
20 sec 8lb ball slams
20 sec elbow plank

4 sets
20 sec 5lb db push press
20 sec 20lb kb swings

4 sets
20 sec 5lb db front rows
20 sec hip thrusts

4 sets
5 5m sprint
15 standing crunches
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Default 12-27-2017, 05:10 PM

Very good work!!!


Socrates: "All men's souls are immortal, but the souls of the righteous are immortal and divine."
Current Supplements: Protein (varies) - ON Optimen Vitamins - PreSurge Unleashed - SciVation Xtend (Recovery)[FONT=Tahoma]








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Default 12-31-2017, 08:15 PM

seated chest press
4x10 50lbs

inclined db press
3x10 15lbs

side lateral raise
3x12 5lbs

seated bent over rear delt raise
3x12 5lbs

Finisher:

4 rounds

20 rope slams
12 ea side, 24 total, medicine ball woodchops
10 3M lateral shuffle
6 burpees
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Default 01-15-2018, 08:09 AM

4 rounds
10 5m back&forth run, tapping the ground after each rep
20 sec mountain climbers
no rest in between

4 sets
8lb squats to wall balls
5 each leg, lunge with 5lb lateral raise
10 sit up to hip up

4 sets
10 squat thrust
12 trx inverted row
30lb farmer's walk

15 minute jog on the treadmill, 7.5% ave incline
10 minute indoor bike HIIT
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Default 02-04-2018, 11:58 PM

4 sets
15 box jumps
15 25lb kb swings
12 30lb bb thrusters
3 sets, progressive (30,40,60)
elbow plank
left side plank
right side plank
--
Power cleans
4x8 65lbs
Hang pulls
4x8 55lbs
Shrugs
4x8 bar weight
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Default 02-12-2018, 12:26 AM

past week's:


4 rounds
10 5m back&forth run, tapping the ground after each rep
20 sec mountain climbers
no rest in between

4 sets
8lb squats to wall balls
5 each leg, lunge with 5lb lateral raise
10 sit up to hip up

4 sets
10 squat thrust
12 trx inverted row
30lb farmer's walk

--

Back squats
8 bar weight warm up
4x8 65lbs
RDL
8 bar weight warm up
working:
8 95lb
2x8 115lb
8 130lbs, strapped

--

5 sets
8 ea side, lateral wall balls
30 second elbow plank

3 sets
10 side to side ball slam
10 renegade rows, 10lbs
35lb kb farmer's walk

3 sets
10 squat to wall balls
12 25lb kb swing
10 TRX inverted row

—

front squats
warm up sets:
5 55lbs
5 65lbs
working:
5x5 75lbs

deadlifts
warm up:
1x8 95lbs
5 155lbs
working:
5x5 175lbs

cool down stretch
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Default 02-18-2018, 05:34 AM

3 rounds
8 135lb barbell deadlift
6 burpees
10 20lb kettlebell swing
10 15lb kettlebell snatch

—

Abs:
2x30 sec plank
3x20 heel touches
3x15 bicycle crunches
3x15 mountain climb

—

5 sets
10 ball throws, 15lbs
40 sec plank

4 sets
12 hip thrusts
12 10lb db push press

3 sets
12 SDL
12 20lb db rows
30 sec ea side suitcase carry
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Default 03-03-2018, 07:37 AM

3x12 20lb straight bar bent over rows
200 counts jump rope
5 minutes HIIT on stationary bike

3 rounds
15 15lb single arm kettlebell swing to press
15 20lb ball slam
15 20lb kettlebell swing

--

3x10 15lb single arm bent over db rows
3x15 30lb seated two-arm cable lat pull down
3x15 20lb seated cable rows
2x10 bodyweight pull ups

--

5 rounds
15 box jumps burpee
15 medicine ball slam 20lbs
15 kettlebell swings 30lbs
15 squat jumps
50 counts jump rope

--

15 minutes stationary bike
15x3 20lb kettlebell squats
15x3 20lb kettlebell sumo squats
15x3 20lb closed leg kettlebell squats
15x3 60lb leg curls
15x3 60lb leg extensions
15x3 60lb leg curl extensions
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Default 03-04-2018, 01:23 PM

Is this forum still active? This thread is the only recent thing I've found here
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Default 03-12-2018, 05:45 AM

3 rounds

30 rope slams
30 ball slams
30 goblet squats
1 minute plank

20 minutes spin

—

Bench
5x5 60lbs

accessory:
4x10 chest press
4x10 incline db chest press
4x10 incline flys

15 mins treadmill

—

back squats
5x5 80lbs

4x10 db Romanian deadlifts
4x10 goblet squats
4x10 reverse lunge

20 minutes elliptical

—

5 rounds
10 lateral wall balls
10 suspension push ups
10 suspension inverted rows
10 box jumps

10 minutes spin
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Default 03-12-2018, 05:58 AM

Quote:
Originally Posted by rocco-x View Post
Is this forum still active? This thread is the only recent thing I've found here
I ask myself the same thing. I feel like I'm the only one posting lol
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