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    Thread: Baby is getting back...

    1. #136
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      Default Re: Baby is getting back...



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      • Baby is getting back...
      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)


      the 30 sec sprints were supposed to go for 30 minutes! Yeah, I cut that down,lol. The goal will be 30 minutes with this session next week or the next
      Veritas Vos Liberabit

    2. #137
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      Default Re: Baby is getting back...



      Chest, Shoulders, Abs

      Incline DB Press 3 X 15, super-set with Overhead DB Shoulder Press 3 X 15

      Cable Crossovers 3 X 15, with Side-to-side Push-ups as active rests 3 X 12

      One-armed Overhead DB Squat (each side) 3 X 15, with V-ups on Bench as active rests 3 X 15

      Side DB Laterals 3 X 15, super-set with Upright Rows 3 X 15, with Squat Thrusts as active rests 3 X 10

      Tri – set: Dips 3 X 15, Roman Chair Leg Raises 3 X 15, Standard Push-ups 3 X 15 (perform 15, 15, 15 X 3)

      30 minutes steady cardio



      Veritas Vos Liberabit

    3. #138
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      Default Re: Baby is getting back...

      YESTERDAY



      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

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

      No cardio...this session actually wiped me out, but I haven't been sleeping well. It sure made me sleep good last night though,lol!
      Veritas Vos Liberabit

    4. #139
      BABY1's Avatar
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      Default Re: Baby is getting back...

      Tues: Back, Arms, Abs

      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


      2 tootsie rolls and massage chair

      This was a great session but I did skip the cardio. I am listening to my body. If I don't it will take a longer recover, cause that is how I roll.
      Veritas Vos Liberabit

    5. #140
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      Default Re: Baby is getting back...

      Wednesday

      Chest, Shoulders, Abs + 30 sec sprints

      Incline DB Press 3 X 15, super-set with Overhead DB Shoulder Press 3 X 15

      Cable Crossovers 3 X 15, with Side-to-side Push-ups as active rests 3 X 12

      One-armed Overhead DB Squat (each side) 3 X 15, with V-ups on Bench as active rests 3 X 15

      Side DB Laterals 3 X 15, super-set with Upright Rows 3 X 15, with Squat Thrusts as active rests 3 X 10

      Tri – set: Dips 3 X 15, Roman Chair Leg Raises 3 X 15, Standard Push-ups 3 X 15 (perform 15, 15, 15 X 3)
      Veritas Vos Liberabit

    6. #141
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      Default Re: Baby is getting back...

      Thurs: Hamstrings, Glutes, Abs

      Seated Leg Curls 3 X 15, super-set with Stationary Alternating Lunges 3 X 15

      Straight-leg BB Deadlift 3 X 15, super-set with Bounce-Bounce-Squat (jump, jump, plie squat) 3 X 15

      Standing Cable Leg Curl 3 X 15, super-set with Alternating Jump Lunges 3 X 15

      Single-leg BB Squat on bench 3 X 15, super-set with Stability Ball Leg Curls (double OR single) 3 X 15

      Lying Leg Curls (one leg at a time) 3 X 20, with Mountain Climbers as active rests 3 X 20

      Tri-set: Standing Calf Raise 3 X 20, Seated Calf Raise 3 X 20, 1 min jump rope (perform 20, 20, 1 min X 3)
      Veritas Vos Liberabit

    7. #142
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      Default Re: Baby is getting back...

      Fri: Back, Biceps, Abs + 30 sec sprints

      Wide-grip Pull-ups 3 X 12, super-set with Medicine Ball Twists 3 X 12

      Seated Cable Rows 3 X 15, super-set with Low Rope Cable Rows 3 X 15, with reverse crunches as active rests 3 X 25

      Bench DB or Machine Pull-over 3 X 15, super-set with Decline Sit-ups 3 X 15

      Wide-grip Lat Pull-down 3 X 15, super-set with Narrow Reverse-grip Lat Pull-down 3 X 15, with Stability Ball Crunches as active rests 3 X 15

      Rope Bicep Curls 3 X 15, super-set with Spider Crunches 3 X 15

      DB Hammer Curls 3 X 15, with tuck jumps as active rests 3 X 15

      Twenty-ones (Barbell) 3 X 21
      Veritas Vos Liberabit

    8. #143
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      Default Re: Baby is getting back...

      TODAY!!!!

      Shoulders, Triceps, Calves

      Hand Stand Press 3 X 10 or Smith Machine Press 3 X 15, super-set with 1 min jump rope

      Dips 3 X 15, with Mountain Climbers as active rests 3 X 15

      DB Upright Rows 3 X 12, super-set with Arnold Press 3 X 12, with 1 min jump rope as active rest

      DB Lateral Raise 3 X 12, super-set with Triceps Rope Push-downs 3 X 12, with 1 min jump rope (high knees) as active rest

      Medicine Ball Push-ups (both hands on ball) 3 X 10, super-set with Standard Floor Push-ups 3 X 10

      Tri-set: Standing Calf Raise 3 X 20, Seated Calf Raise 3 X 20, 1 min jump rope (perform 20, 20, 1 min X 3)


      Next week I will add some of those 30 sec sprints on the treadmill
      Veritas Vos Liberabit

    9. #144
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      Default Re: Baby is getting back...

      look at you getting after it baby1
      TGBSupplements REP

      https://www.tgbsupplements.com/

      Use code 'Baby1' for $5 off your order

    10. #145
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      Default Re: Baby is getting back...

      Quote Originally Posted by guns01 View Post
      look at you getting after it baby1
      Been following a plan I have used before. This training has me in bed sleeping by 9pm,lol. My goal is too get to the gym by 5:30am. It will happen 1 day
      Veritas Vos Liberabit

    11. #146
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      Default Re: Baby is getting back...

      Quote Originally Posted by BABY1 View Post
      Been following a plan I have used before. This training has me in bed sleeping by 9pm,lol. My goal is too get to the gym by 5:30am. It will happen 1 day
      oh how i dread the 4am fasted cardio that is in my future haha
      TGBSupplements REP

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      Use code 'Baby1' for $5 off your order

    12. #147
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      Default Re: Baby is getting back...

      Monday morning...go get'em



      Arms & Abs:

      Narrow push-ups – 4 X 15

      Overhead DB triceps press – 4 X 8

      Single-arm triceps cable pushdown, super-set with reverse grip triceps pull-down - 3 X 8 + 8

      Skull-crushers, super-set with narrow grip chest press – 3 X 8 + 8

      Incline DB curls – 4 X 8

      Alternating DB curls – 4 X 8

      Twenty-ones – 2 X 21

      Stability ball crunches – 3 X 25

      Stability ball pike crunches – 3 X 15

      Stability Ball reverse crunches (ball between feet) – 3 X 15

      Cardio – 30 minutes medium intensity cardio


      massage chair
      Veritas Vos Liberabit

    13. #148
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      Default Re: Baby is getting back...

      This morning's session looks like this...


      Legs:


      Narrow squats – 2 light sets of 15 reps and 2 heavier sets to failure

      Leg press (narrow stance) – 4 X 8

      BB Bench Step-ups – 4 X 8

      Walking BB “double” lunges (step- down-up-down) – 3 X 20

      Single leg BB squats (foot on bench) – 4 X 8

      Leg extensions – 3 X 10, last set to failure

      Seated calf raise – 3 X 20, last set to failure

      Standing calf raise – 3 X 20, last set to failure

      2 tootsie rolls and massage chair
      Veritas Vos Liberabit

    14. #149
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      Default Re: Baby is getting back...

      Hump day...

      Chest & Abs:

      Flat bench press/reverse grip – 1 warm-up set (regular grip), 4 X 8 (reverse grip)

      DB fly, super-set with flat bench DB press – 4 X 8

      Incline DB press, super-set with dips – 4 X 8

      Decline cable crossovers – 4 X 8

      Medicine ball – 3 X 25

      Roman chair – 3 X 15

      Reverse crunch (on bench) – 3 X 15

      Cardio – 30 minutes medium intensity cardio
      Veritas Vos Liberabit

    15. #150
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      Default Re: Baby is getting back...

      • Get the Fitness Geared
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      • Baby is getting back...
      • Baby is getting back...

      • Baby is getting back...
      • Baby is getting back...
      • Baby is getting back...
      • Baby is getting back...
      • Baby is getting back...
      • Baby is getting back...
      Legs again! Not my fave day BUT the results are worth it and I get to eat more on leg day


      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 – 4 X 8

      Leg press calf raises – 3 X 20


      Seated calf raises – 3 X 20

      Standing calf raises – 3 X 20
      Veritas Vos Liberabit

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