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TP's Fit Journal Transcription

genetic freak

genetic freak

VIP Member
Dec 28, 2015
468
386
Good job brother!

One of the reasons I retired from the Marine Corps. When the younger guys started beating me on the physical fitness and combat fitness tests I figured it was time to go. Sure, my scores were actually better than theirs due to the age brackets, but I never felt that way. I always felt there should be only one standard for age and gender.
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
941
596
Good job brother!

One of the reasons I retired from the Marine Corps. When the younger guys started beating me on the physical fitness and combat fitness tests I figured it was time to go. Sure, my scores were actually better than theirs due to the age brackets, but I never felt that way. I always felt there should be only one standard for age and gender.

Yeah, I left there feeling defeated even though I was congratulated for achieving the max. I was sore for the next two days (this weekend).


Sent from my iPhone using Tapatalk Pro
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
941
596
From 5/8/2022

Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, B= banded, BO=bentover, DB=dumbbell, DL= dead lifts GM=Good mornings, < = linking with previous)
  1. hamstrings
    • laying leg-curls (10X65,10X65,10X65,10X65)
    • (4S) < gluteal swing backs (10X40,10X40,10X40,10X40)
    • seated leg curls (12X70,12X70,12X70,12X70)
    • (4S) < kickbacks (10X50,10X50,10X50,10X50)
    • outer adductors (15x125,15x125,15x125,15x125)
    • (4S) < inner adductors (15x120,15x120,15x125,15x125)
  2. quads
    • single leg ext/double leg ext Super(15/50X40/45,15/50X40/45,15/50X40/45,15/50X40/45)
    • (4S) < kickbacks (10X50,10X50,10X50,10X50)
    • single leg press/calf raise (10/15/25X90,10/15/25X90,10/15/25X180,10/15/25X180)
    • (4H) < sissy squats (8,8,8,8)
    • close-foot squats (12X95,12X95,10X135,10X135)
    • (4S) < outer quad centric-lunge (10X25,10X25,10X25,10X25)
  3. Calves
    • (4) seated calf-raises (10/20X115,10/20X115,10/20X115,10/20X115)
    • (4) angled calf-raises (20X200,20X200,20X200,20X200)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
941
596
Workout (<#>=(sets), S=superset, H=hyperset, EH=eccentric hooks, CB=cattle bells, DS=Drop-set B= banded, E/C=eccentric/concentric, DB=dumbbell, BO=bentover < = linking with previous)
  1. Chest
    • incline press (10X135,10X160,10X185,10X185)
    • (4S) < mobility exercise:back rotator (10X5,10X10,10X10,10X10)
    • banded machine press 25B(10X70,10X70,10X70,10X70)
    • (4S) < mobility exercise:upper rotator(10X5,10X10,10X10,10X10)
    • cable upper flies (10X35,10X35,10X35,10X35,10X35,10X35)
    • (6S) < single banded flies 25B (10,10,10,10)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
941
596
  • Workout (<#>=(sets), S=superset, H=hyperset, DB=dumbbell, BB=barbell, CB=cattle bells, PU+push-ups, < = linking with previous)
    1. Biceps
    • standing BB curls (10X60,10X60,10X60,10X60)
    • (4S) < hammer curls (10X30,10X30,10X30,10X30)
    • reverse grip BB curl (15X30,15X30,15X30,15X30)
    • (4S) < reverse grip curl (10X40,10X40,10X40,10X40)
  • 2. Triceps
    • (4S) skull crushers and burn-outs (10/10X80,10/10X80,10/10X80,10/10X80)
    • sphynx PU (15,15,15,15)
    • single DB extensions (10X20,10X20,10X25,10X25)
    • (4S) <reverse grip extension (10X30,10X30,10X30,10X30)
    • (4) hammer extension (10X70,10X70,10X70,10X70)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
941
596
From 5/12/2022 - I have to admit although I logged, I had notfollow-through with Wednesday's arm workout and came up with another arm workout. Tonight's session was with trainer and he's always looking for ways to shock my muscles.

Workout (<#>=(sets), S=superset, H=hyperset, EH=eccentric hooks, CB=cattle bells, DS=Drop-set B= banded, E/C=eccentric/concentric, DB=dumbbell, WU=warm up. BO=bentover < = linking with previous)
  1. back
    • BO DB rows (12X40,14X40,16X40,20X40)
    • (4S) < leaning forward swing backs (14X20,18X20,22X20,26X20)
    • single arm land-mines (13X75,13X75,13X75,13X75)
    • supinated grip mid-wide pull-up (failure, failure,failure,failure)
    • standing cable pull-down (10X100,10X100,10X100,10X100)
    • (4S) < standing cable rows (failure {26-30} X100, failureX100, failureX100, failureX100)
    • 25B banded row (20X25B,20X25B,20X25B,20X25B)
    • (4S) < horizontally planked pull-ups (12,12,12,12)
    • (cool down) 1 Minute timed supinated grip (pull-up hang)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
941
596
Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, B= banded, BO=bentover, DB=dumbbell, DL= dead lifts GM=Good mornings, OH=overhead, < = linking with previous)

  1. shoulders
    • rear shoulder press (10x95,10x95,10x95)
    • (3S) < lat rotator cuff (10X5,10X10,10X10)
    • front shoulder press (10x135,10x145,10X145)
    • (3S) < vert rotator cuff (10X5,10X5,10X5)
    • DB front delt (10X20,10X20,10X20,10X20)
    • < laying DB rear delt (10X15,10X15,10X15,10X15)
    • (4H) < upright rows (10X95,10X95,10X95,10X95)
    • lat raises (neutral grip) (10X20,10X20,10X20,10X20)
    • < lat raises (supinated grip) (10X15,10X15,10X15,10X15)
    • (4H) < shrugs (15X185,15X185,15X185,15X185)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
941
596
Workout (<#>=(sets), S=superset, H=hyperset, DB=dumbbell, DL=dead-lift, CB=cattle bells, < = linking with previous)
  1. quads
    • single leg press/calf raise (10/15/25X90,10/15/25X90,10/15/25X180,10/15/25X180)
    • (4H) < single leg forward lunge (10X50,10X50,10X50,10X50)
    • (4) seated calf raise (15/30X115,15/30X115,15/30X115,15/30X115)
    • single leg ext/double leg ext (15/50X40/45, 15/50X40/45, 15/50X40/45, 15/50X40/45)
    • (4H) < sissy squat (8,8,8,8)
    • adductor (15X140, 15X140, 15X140, 15X140)
    • angled calf raise (20X210, 20X210, 20X210, 20X210)
    • (4S) < outer adductors (20X120, 20X120, 20X125, 20X130)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
941
596
edMy trainer did a very core-centered hamstring/lower back session.

Workout (<#>=(sets), S=superset, H=hyperset, EH=eccentric hooks, CB=cattle bells, DS=Drop-set B= banded, E/C=eccentric/concetric, DB=dumbbell, RDL=romanian DL, WU=warm up. BO=bentover < = linking with previous)

  1. Hamstrings/lower back
  • WU modified Nordic curls 85B (10x85B, 10x85B, 10x85B)
  • 3S) resistant leg curl (10x45B)
  • Banded squats (8x85B, 8x85B, 8x85B, 8x85B, 8x85B)
  • (5S) < Hip-thrusters (25x50, 20x100, 15X120,1 0x140, 5x160)
  • DB RDL (12x65,12x70, 12x75,12x80)
  • (4S) < Str8 leg DL (failurex90, (failurex90, (failurex90, (failurex90)
  • Pendulum swings (15x90,15x90,20X90)
  • Kick backs (10,10,10)
  • (3S ) < Pendulum kicks (10,10,10)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
941
596
Workout (<#>=number of sets, S=superset, H=hyperset, <#>B=Banded weight equiv., OH=overhead, DB=dumbbells, < = linking with previous)

  1. chest
    • resistant machine press 25B(10X70,10X70,10X70,10X70)
    • (4S) < lat rotator cuff (10X5,10X10, 10X10,10X10)
    • laying DB pullovers (10X70,10X70,10X70, 10X70,10X70)
    • (4S) < vert rotator cuff (10X5,10X10, 10X10,10X10)
    • DB flies (10X50,10X50,10X50,10X50)
    • (4S) < verticle plate press (8X25,8X25,8X25,10X25)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
941
596
Workout (<#>=(sets), S=superset, H=hyperset, EH=eccentric hooks, CB=cattle bells, DS=Drop-set B= banded, E/C=eccentric/concetric, DB=dumbbell, WU=warm up. PU= pushup, BO=bentover < = linking with previous)
  1. Shoulders
    • WU narrow-banded front delts (12X45B,12X45B,12X45B,12X45B)
    • < WU narrow-banded front delts (12X45B,12X45B,12X45B,12X45B)
    • (2S) < WU narrow-banded front delts (12X45B,12X45B,12X45B,12X45B)
    • front delts (15X15, 12X15, 12X15, 12X15)
    • < side laterals (15X15, 12X15, 12X15, 12X15)
    • (4H) < DB press (failX40, failX40, failX40, failX40)
    • upright press (12X70, 10X80, 10X90, 10X100, failX70)
    • < clenched front delts (12X15, 12X15, 12X15, 12X15)
  2. Triceps
    • (4H) < standing cable tricep ext (15X70, 12X80, 12X90, 12X10, failX70)
    • Single DB Skull krushers (12X15, 12X15, 12X15, 12X15,)
    • (4S) < Single DB french curl (failX25, failX25, failX25, failX25,)
    • elevated feet PU (failX0, failX25, failX45,)
 
The Phoenix

The Phoenix

VIP Member
Jul 29, 2014
941
596
Workout (<#>=(sets), S=superset, H=hyperset, CB=cattle bells, B= banded, BO=bentover < = linking with previous)
  1. Back
    • cable row (12X120,12X120,12X120,12X120)
    • (4S) < standing cable pull-down (10X50,10X50,10X50,10X50)
    • standing 45B resistant pulls (10X40,10X40,10X40,10X40)
    • cable rear delts (12X30,12X30,12X30,12X30)
    • (4S) < 45B banded rear delt extension (10,10,10,10)
    • rear delt on pec-dec (10X70,10X70,10X70,10X70)
 
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