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  1. #76
    Join Date
    Jun 2009
    Location
    Winnipeg, Manitoba
    Posts
    11,689
    vCash
    1500
    axle press (clean and press) w/ actual axle bar

    135x3
    155x3
    225x2
    225x2
    265xfail...

    didn't have a rehband on. Impossible to go higher without catching it on the belt

    log press out of rack supersetted with rows
    log 195x5x4
    row115x20x4 each arm

    seated shoulder press palms in
    45x25x1

    laying overhead tricep extension w/z bar supersetted with incline padded rows
    overhead
    145x12x3

    incline rows
    45 plate w/10
    15,15,15


    weighted laying ab curls w/ inch dumbell
    15,15,15


    trashed afterwards

  2. #77
    Join Date
    Jun 2009
    Location
    Winnipeg, Manitoba
    Posts
    11,689
    vCash
    1500
    yesterdays workout

    sled pull. there and back (120 feet) w/ 4 plates, 5 times


    back circuit
    a1)weighted chins (wide grip w/ fat grip) w/45 plate
    6
    rest a minute
    a2)chest supported rows 225
    12
    rest a minute
    a3)RDL's w/ 185
    12
    rest a minute
    a4)upright barbell rows with 155

    rested 2 minutes and repeated.

    prowler

    4 plates there and back(120 feet) 4 times
    6 plates there and back(120 feet) 1 time

  3. #78
    Join Date
    Feb 2009
    Location
    New York/Florida
    Posts
    28,133
    vCash
    1500
    Sled pulls are fun!! I wish I could do them more often but regular gym's don't have those types of equipment
    You Too Can Achieve This When You Visit The Fitness Forum!

  4. #79
    Join Date
    Jun 2009
    Location
    Winnipeg, Manitoba
    Posts
    11,689
    vCash
    1500
    did speed pulls and some upper on friday nothing worth posting

  5. #80
    Join Date
    Jun 2009
    Location
    Winnipeg, Manitoba
    Posts
    11,689
    vCash
    1500
    trained events today

    car deadlifts
    1x 0 plates + tire(600)
    1x 2 plates + tire
    1 x 4 plates + tire
    1 x 6 plates + tire
    1 x 8 plates + tire
    1 x 10 plates + tire (PR)
    got 12 plates + tire in the air but couldn't lock out. Still got a 90 pound increase from last time I tried this

    Did a yoke + hallmark squat + keg carry medly

    started with hallmark squats
    225x12 both legs

    ran over to the yoke
    did 4 plates and carried it over 60 feet. Legs were absolutely destroyed.

    ran over to the keg. Keg weighs 270, picked it up but couldn't run. trashed

    Tried the medley over again after everyone went through. Destroyed the yoke and carried the keg 120 feet. Anger prevailed.

    did some stones. platform was 60 inches
    did two tosses in a minute
    did one toss in a minute

    my arms looked like this http://www.google.ca/imgres?q=arms+a...9,r:6,s:0,i:79


    sooo trashed after this workout

  6. #81
    Join Date
    Jun 2009
    Location
    Winnipeg, Manitoba
    Posts
    11,689
    vCash
    1500
    stone was 290

  7. #82
    Join Date
    Jun 2009
    Location
    Winnipeg, Manitoba
    Posts
    11,689
    vCash
    1500
    mondays workout

    axle clean and press
    warm up
    36kg x3
    46kg x 3
    66kg x 3

    work
    86kg x2
    96kg x2
    106kgx2
    116x2
    126xfail

    strict log press out of the rack supersetted with db row out of the rack
    190x4
    115x20 each arm

    190x4
    115x20 each arm

    190x4
    115x20 each arm

    190x4
    115x20 each arm

    190x4

    seated db shoulder press, palms in
    45x25x1

    laying overhead tricep extension w/ z bar supersetted with military push ups
    56kgx12
    15

    56kgx12
    15

    56kgx12
    15


    abs
    weighted sit ups w/inch dumbell
    10,10,10
    v sit ups
    25,25
    twists
    amapx2

    holds w/ rickshaw(fattest grip) 225
    19,35,30


    Back was extremely sore from saturday

  8. #83
    Join Date
    Jun 2007
    Location
    Longisland, Newyork
    Posts
    7,342
    vCash
    1500
    Jesus dude, youre a beast
    Limitations are for people that have them, and excuses are for people that need them.



  9. #84
    Join Date
    Jun 2009
    Location
    Winnipeg, Manitoba
    Posts
    11,689
    vCash
    1500
    thanks dude


    my elbow is so sore. Hopefully my sleeves and stuff come in soon

  10. #85
    Join Date
    Jun 2009
    Location
    Winnipeg, Manitoba
    Posts
    11,689
    vCash
    1500

  11. #86
    Join Date
    Jun 2009
    Location
    Winnipeg, Manitoba
    Posts
    11,689
    vCash
    1500
    wens

    barbell complex. Did this three times w/ 36kg. Only break was waiting for the guy in front of me to finish. Everything is 10 reps
    bent over row
    high pull
    barbell curl
    push press
    squat
    split squat
    squat jump
    split squat jump
    bench(135lbsx13)

    that wasn't fun
    then I did a shoulder circuit. 4 times through
    plate raisex10
    seated db cleanx10
    y pronex15
    band pushdownx50

  12. #87
    Join Date
    Jun 2009
    Location
    Winnipeg, Manitoba
    Posts
    11,689
    vCash
    1500
    oh and I did sled pulls before the workout. 5 plates there and back(120 feet) for 5 sets

  13. #88
    Join Date
    Jun 2009
    Location
    Winnipeg, Manitoba
    Posts
    11,689
    vCash
    1500
    and this explains the speed pulls

    http://www.youtube.com/watch?v=FNHEo...eature=related

  14. #89
    Join Date
    Jun 2009
    Location
    Winnipeg, Manitoba
    Posts
    11,689
    vCash
    1500
    speed pulls
    225x2x10

    shrugs
    200kgx15x3
    120kgx50x1

    then I just stretched, and stretched and stretched. My hips and lower back are so tight its ridiculous. I'm young so I've been getting away with it but its really caught up with me. Going to be foam rolling ALOT going forward

  15. #90
    Join Date
    Jun 2009
    Location
    Winnipeg, Manitoba
    Posts
    11,689
    vCash
    1500
    monday

    did axle but on the york technique box. Height was about to my abdomen
    36x3
    46x3
    56x3
    66x3
    106x1
    116xfail

    strict log press out of rack supersetted with rows out of the rack
    195x3
    117.5x15
    195x3
    117.5x10
    195x3
    117.5x10
    195x3
    117.5x10
    195x3
    117.5x10

    laying overhead tricep extension w/ ezbar supersetted with military pushups
    50kgx12x3
    15,15,20


    had to go to work early so I rushed through the workout

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