Baby is getting back...

[BABY1]

Re: baby1 6 weeks in

So I ended up adding yesterdays shoulders to today legs. It was long, and probably not the best idea, but I did it. Feeling good, and very hungry!


Legs:

Leg extensions – 2 warm-up sets with lighter weights X 30 reps

Squats (wide stance) – 6 X 8

Seated leg curl – 4 X 8, last set to failure

Single leg deadlift (foot on bench) – 4 X 8

Glute hip raises (floor with BB or smith machine) – 4 X 8


Seated calf raises – 3 X 20


Standing calf raises – 3 X 20



Shoulders:



Arnold press – 4 X 8

Rear delt machine – 4 X 8, last set to failure

Alternating seated single-arm DB press – 4 X 8

Front delt DB raises, super-set with upright rows – 4 X 8

Lateral raises – 4 X 8, last set is a drop-set

Rear delt cable fly – 4 X 8

Cardio 20 minutes

[guns01]

Re: baby1 6 weeks in

nothing wrong with doubling up. looks like some good work in there and after you fuel up you should be good to go. that and sleep haha

[BABY1]

Re: baby1 6 weeks in

Today starts the first week of he 3rd phase. Week 9 of 12 and then I will figure out where I am going from there. Because I needed to go easier on my joints, this is the workout that was supposed to be done. I did everything but just did jump roping, and jacks, for the high intensity part. Feeling good and starving! I did eat the hunk of bread with butter that came with my large Caesar salad, lol.

Mon: Quads & Calves

Leg Press (shoulder stance) 3 X 15, super-set with Squat Jumps 3 X 15

Single-leg BB Split Squat (each side) 3 X 15 + 1 min jump rope as active rests

Alternating Walking BB Lunges (10 down, 10 back) 3 X 20, super-set with long jumps (10 down, 10 back) 3 X 20

Leg extensions 3 X 20, super-set with lateral bounds (side-to-side single leg hops) 3 X 20

Smith Machine Squats (place a plate under the heels to put an emphasis on the quads) 3 X 30
(I never did these with a weight under my heels and it did feel good. I thought it may put more stress on my knees, but I really focused on form and my quads...knees felt fine)

Standing Calf Raise 3 X 20 + 1 min jump rope as active rests

Calf Press on Leg Machine 3 X 20 + 1 min jump rope as active rests

[guns01]

Re: baby1 6 weeks in

damn baby1, that looks pretty freaking intense. i would say you were def starving wow

[BABY1]

Re: baby1 6 weeks in

damn baby1, that looks pretty freaking intense. i would say you were def starving wow

thinking ice cream for dinner...not... wah!

[guns01]

Re: baby1 6 weeks in

thinking ice cream for dinner...not... wah!

that's the best recovery for a nasty leg day haha. i would just go get a good deep dish and call it a day. or a big fat itilian sandwich. you have so many options i could go on all day haha

[BABY1]

Re: baby1 6 weeks in

Damn that sounds perfect!

[guns01]

Re: baby1 6 weeks in

Today starts the first week of he 3rd phase. Week 9 of 12 and then I will figure out where I am going from there. Because I needed to go easier on my joints, this is the workout that was supposed to be done. I did everything but just did jump roping, and jacks, for the high intensity part. Feeling good and starving! I did eat the hunk of bread with butter that came with my large Caesar salad, lol.

Mon: Quads & Calves

Leg Press (shoulder stance) 3 X 15, super-set with Squat Jumps 3 X 15

Single-leg BB Split Squat (each side) 3 X 15 + 1 min jump rope as active rests

Alternating Walking BB Lunges (10 down, 10 back) 3 X 20, super-set with long jumps (10 down, 10 back) 3 X 20

Leg extensions 3 X 20, super-set with lateral bounds (side-to-side single leg hops) 3 X 20

Smith Machine Squats (place a plate under the heels to put an emphasis on the quads) 3 X 30
(I never did these with a weight under my heels and it did feel good. I thought it may put more stress on my knees, but I really focused on form and my quads...knees felt fine)

Standing Calf Raise 3 X 20 + 1 min jump rope as active rests

Calf Press on Leg Machine 3 X 20 + 1 min jump rope as active rests

baby1, i was just thinking. my training blocks are normally 12-20 weeks give or take. they shut down at 12 weeks if i feel beat up and run down or they go until i get to that point. what i do when i hit the end or get the feeling i need a break is: at the end we do a deload/full recovery period. we do a 4 day training split with low intensity cardio sprinkled in for an extra training day or 2. so if i am doing 5-6 days of cardio i will drop it to 4-5 and lower the time and intensity. my lifting goes down to only 4 days and it is all straight sets with nothing close to failure. i literally go in use a medium medium heavy weight and get a pump and i am done. more active recovery stuff and no intensity techniques. that way your body and your cns get a break and can recover but you dont regress and when you go back into your program you dont get beat all to pieces. this has helped me make really good progress over the last few years without getting really busted up. if you are feeling good though you can keep trucking along but when you feel it's time then you have to take that break. just an idea that popped into my head for you this am

[BABY1]

Re: baby1 6 weeks in

baby1, i was just thinking. my training blocks are normally 12-20 weeks give or take. they shut down at 12 weeks if i feel beat up and run down or they go until i get to that point. what i do when i hit the end or get the feeling i need a break is: at the end we do a deload/full recovery period. we do a 4 day training split with low intensity cardio sprinkled in for an extra training day or 2. so if i am doing 5-6 days of cardio i will drop it to 4-5 and lower the time and intensity. my lifting goes down to only 4 days and it is all straight sets with nothing close to failure. i literally go in use a medium medium heavy weight and get a pump and i am done. more active recovery stuff and no intensity techniques. that way your body and your cns get a break and can recover but you dont regress and when you go back into your program you dont get beat all to pieces. this has helped me make really good progress over the last few years without getting really busted up. if you are feeling good though you can keep trucking along but when you feel it's time then you have to take that break. just an idea that popped into my head for you this am

This is great! Thanks guns! I wasn't sure what I was going to do but this approach makes sense. I am most definitely going to ntry this after the 3rd phase is done with.

[guns01]

Re: baby1 6 weeks in

This is great! Thanks guns! I wasn't sure what I was going to do but this approach makes sense. I am most definitely going to ntry this after the 3rd phase is done with.

got to recover both the cns tendons and your mind before going at it again. that's how we keep our longevity going as long as possible

[BABY1]

Re: baby1 6 weeks in

5/28

Tues: Back, Arms, Abs + 30 sec sprints



Wide-grip lat pull-down 3 X 15, super-set with Narrow Reverse-grip pull-down 3 X 15

One-armed DB Row (each arm) 3 X 15, with Stability ball Roll-outs as active rests 3 X 15

Seated cable row 3 X 15, with V-ups on bench as active rests 3 X 15

Bent-over BB Row or T-bar Row 3 X 15, with mountain climbers as active rests 3 X 20

Standing Alternating DB Curls 3 X 20, super-set with Bench Dips 3 X 12

Machine or BB Preacher Curls 3 X 12, super-set with Narrow

Push-ups 3 X 12

Triceps Rope Push-downs 3 X 12, with mountain climbers as active rests 3 X 20


Overhead Triceps Rope Pull 3 X 12, with Bicycle Crunches as active rests 3 X 25

30 sec sprints on treadmill (level 8 – 30 seconds on/30 seconds off)

10 minutes in the massage chair after...that was the best

[guns01]

Re: baby1 6 weeks in

baby1, you are straight up rolling beast mode on a daily basis. i bet your gains have been impressive to say the least

[BABY1]

Re: baby1 6 weeks in

baby1, you are straight up rolling beast mode on a daily basis. i bet your gains have been impressive to say the least

I am trying...I have been more focused on the training and eating as clean as possile. After this 12 weeks is up, I feel I will be in a good back to the gynregimen and then my plan is to really pay more attention to my eating. Tracking the daily calories better... One thing at a time,lol

[jipped genes]

Re: baby1 6 weeks in

Nice baby! keep it up!

[guns01]

Re: baby1 6 weeks in

I am trying...I have been more focused on the training and eating as clean as possile. After this 12 weeks is up, I feel I will be in a good back to the gynregimen and then my plan is to really pay more attention to my eating. Tracking the daily calories better... One thing at a time,lol

if you need a good coach, i know one haha