SuGaRBuTT iN TRaiNiNG

[Brat]

03JUL07 - Draggin' MAJOR ass today.

Hack squat (wt. per side):
25/15, 35/15, (45/12) x 3, (70/6) x 2
__________

Leg ext.
50/20, (60/15) x 2, (70/) x 2
__________

Standing Calf Raises:
(75/15) x 5
__________

Lying leg curl:
55/20, (75/15) x 4
__________

Box jumps (12")
5 x 15
__________

Step-ups (16")
3 x 10/leg
__________

CARDIO:
15 minutes treadmill, pre-workout
15 minutes elliptical, post-workout
__________

My gym session SUCKED today. I wasn't feelin' it...my body has been getting up at like, 0445 without an alarm...no bueno.

 

[Aztech]

i should have a leg workout today...maybe, i'm kinda tired already

 

[Brat]

i should have a leg workout today...maybe, i'm kinda tired already

I've been dragging lately in the mornings...I dunno why...makes me sad...

 

[Aztech]

i can't do the whole morning workout thing...not my style. That am i'm not a morning person

 

[adidamps2]

03JUL07 - Draggin' MAJOR ass today.

Hack squat (wt. per side):
25/15, 35/15, (45/12) x 3, (70/6) x 2
__________

Leg ext.
50/20, (60/15) x 2, (70/) x 2
__________

Standing Calf Raises:
(75/15) x 5
__________

Lying leg curl:
55/20, (75/15) x 4
__________

Box jumps (12")
5 x 15
__________

Step-ups (16")
3 x 10/leg
__________

CARDIO:
15 minutes treadmill, pre-workout
15 minutes elliptical, post-workout
__________

My gym session SUCKED today. I wasn't feelin' it...my body has been getting up at like, 0445 without an alarm...no bueno.

go to bed earlier and get a lil more food in, may help.

 

[Brat]

07JUL07: Upper body cable/machines

Cable pushdowns:
70/15, 80/15, 90/12, (100/10) x 2
__________

Cable curls:
(50/15) x 3, (60/12) x 2
__________

Cable upright rows:
(40/15) x 2, (50/12) x 2
__________

SUPERSET:
Pec deck:
(70/15) x 3 - this killed my arm for some reason.

Rear delt:
(50/15) x 2, 70/12 (forgot to reset the weight)
__________

Lat pulldowns:
(75/15) x 3
__________

Low row:
(75/15) x 3
__________

Crunches:
4 x 25
__________

4-count flutterkicks
3 x 20 (1, 2, 3, 1; 1, 2, 3, 2; etc)
__________

CARDIO:
35 minutes treadmill, pre-workout (3.3 miles of intervals from 5.5mph to 7.5mph)
15 minutes elliptical, post-workout
__________

 

[gator_mclusky]

I've been dragging lately in the mornings...I dunno why...makes me sad...

Dont feel bad...mornings are made for dragging!!!!!!

 

[Brat]

I took some progress pics last night and was not happy at all with my leg development, so I decided to try and hit legs a wee bit hard today...

08JUL07: rest was kept to 30-60s between each set

Hack squat (wt. is per side):
25/15
35/15
(45/15) x 3
(70/10) x 3
__________

Leg press (wt. is per side):
(90/15) x 4 - 2 sets wide, 2 sets close
(135/15) x 4 - 2 sets wide, 2 sets close
__________

Lying leg curl:
(75/25) x 3
(100/15) x 3
__________

Leg extension:
(75/15) x 5
__________

Step ups (16" step):
1 x 15 no wt.
1 x 12 w/10lb DBs
1 x 10 w/15lb DBs
__________

Box jumps (12" box):
5 x 15
__________

CARDIO:
15 minutes stairmill pre-workout
15 minutes treadmill post-workout (walking backwards on a 10-12% incline - I got some looks for this)

 

[adidamps2]

I took some progress pics last night and was not happy at all with my leg development, so I decided to try and hit legs a wee bit hard today...

08JUL07: rest was kept to 30-60s between each set

Hack squat (wt. is per side):
25/15
35/15
(45/15) x 3
(70/10) x 3
__________

Leg press (wt. is per side):
(90/15) x 4 - 2 sets wide, 2 sets close
(135/15) x 4 - 2 sets wide, 2 sets close
__________

Lying leg curl:
(75/25) x 3
(100/15) x 3
__________

Leg extension:
(75/15) x 5
__________

Step ups (16" step):
1 x 15 no wt.
1 x 12 w/10lb DBs
1 x 10 w/15lb DBs
__________

Box jumps (12" box):
5 x 15
__________

CARDIO:
15 minutes stairmill pre-workout
15 minutes treadmill post-workout (walking backwards on a 10-12% incline - I got some looks for this)

i know were these are located!!!

nice work out

 

[getfitdoc]

u ever make it over that wall?

have you tried dragging sleds? Reverse sled dragging helped me get my quad development, might help with your leg progress.

 

[Aztech]

let me see those sexy legs to judge and evaluate

 

[Brat]

u ever make it over that wall?

have you tried dragging sleds? Reverse sled dragging helped me get my quad development, might help with your leg progress.

Gotta go Friday and retake the test...

let me see those sexy legs to judge and evaluate

No. Hah...

 

[Brat]

11JUL07: Back/Traps

Deads
95/10, 115/10, (135/10) x 2, (185/4) x 2
__________

Shrugs:
(185/15) x 4, 135/15
__________

Bent BB rows:
(95/10) x 3, (115/8) x 2
__________

Lat pulldowns:
75/15, (90/12) x 2, 105/10
__________

Face pulls:
(100/12) x 3
__________

CARDIO:
15 minutes treadmill, pre-workout
15 minutes ellipitcal, post-workout
__________

Going to run stairs tonight with a guy from the gym. Might do some light shoulder/arm work afterwards...

 

[Aztech]

No. Hah...

Cmon...i'll agree that ohio sucks

 

[Brat]

Cmon...i'll agree that ohio sucks

But Ohio DOES suck. I don't need you to confirm this...

 

[pssyeater]

WOW...i'm worried 11 days and no post.....Hmmm....where did you go sugarbutt???

Must be on vacation on some tropical island sipping brew and knocking back Tequila shots...........

you lucky Brat..!!..!!..!!..!!..!!

Your posting from the beach aren't you?!?!?! you sly dog you!!!!!

have fun.....

 

[Brat]

WOW...i'm worried 11 days and no post.....Hmmm....where did you go sugarbutt???

Must be on vacation on some tropical island sipping brew and knocking back Tequila shots...........

you lucky Brat..!!..!!..!!..!!..!!

Your posting from the beach aren't you?!?!?! you sly dog you!!!!!

have fun.....

Hah...no, I just stopped posting my journal. I can repost my missed entries...

 

[getfitdoc]

Did you make it over the wall?

 

[Brat]

Did you make it over the wall?

No...

 

[Brat]

24JUL07

Front squats:
(bar/15) x 2, (65/12) x 2, (75/10) x 2 - felt nice and deep...first time EVER doing front squats, felt kinda sissy with the light weight, but wanted to make sure my form was on point...
__________

Hack squats (wt. is per side):
(35/12) x 2 (1 set wide, 1 set narrow), (45/12) x 2 (1 wide, 1 narrow), (70/8) x 2 (1 wide, 1 narrow) - these felt good...
__________

Lying leg curl:
75/15, (100/10) x 4
__________

Leg extension:
(75/15) x 3 - quads were burning at this point...
__________

Leg press (wt. is per side):
90/15, (135/15) x 2, (180/8) x 2 - nice and explosive!
__________

Step-ups (18" box)
3 x 10/per leg
__________

CARDIO:
15 minutes treadmill, pre-workout
15 minutes elliptical, post-workout
__________

No run with the recruiters as the only one that was there couldn't go...I'll try and go after work tonight, but I usually don't get out until about 10...blah. No bueno!!