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-   -   50' CLOSER: Training Thread (http://www.muscleandbrawn.com/forum/showthread.php?t=11542)

DocColossus 10-30-2012 10:23 PM

50' CLOSER: Training Thread
 
Keeping track the best I can of my workouts leading up to each event for 50' Closer.

Today's workout, chest and shoulders.

I'm building endurance in muscles I never really hit before (I.e. stabilizer muscles etc) so my workouts consist of some cable work as well as free weight work. Today was a cable driven routine, 40 second +/- rest periods

Chest
Cable Crossover 45x12,12,12,12
Life Fitness Cable Chest Press 35/35x12,12,12,12
Pec Deck 130x12,12,12,12

Shoulders
Seated Overhead Press 130x10. 150x10. 170x10. 200x8.
Dumbbell Lateral Raise 30x15. 35x12,12,10.
Front Dumbbell Raise 35x10,10,10,10
Behind the Back Upright Row/Shrug 100x35,30,25,20,15
Rear Delt Fly SS 50/50x12,12.12,12.12,12.

Core
Torso Rotation 70x10,10,10,10,10
Low Back Extension 150x15,15,15,15.

Cardio
Elliptical 25 minutes.

This wrapped the cable work for the week, back to free weight work and heavier movements on Thursday!

BendtheBar 10-31-2012 04:40 PM

In for epic epicness.

bruteforce 10-31-2012 04:42 PM

Strong work Doc. Will be keeping a close eye on your training!

big_swede 10-31-2012 05:26 PM

Back logging!! Great to se ya big Doc.

DocColossus 10-31-2012 05:26 PM

Thanks guys!! Just fired down 8oz chicken, 3 cups rice, 1 cup veggies and 2 servings guacamole, hitting the gym in a few!!

DocColossus 10-31-2012 05:40 PM

4 Attachment(s)
A few images from the charity events through www.facebook.com/50feetcloser

DocColossus 10-31-2012 05:41 PM

3 Attachment(s)
The family I raised money for in the fire truck pull, and USP Labs telling of the story...

DocColossus 10-31-2012 06:30 PM

Happy Halloween
 
Biceps
Dumbbell hang concentration curl 90/10,10,10

Barbell curl 110/10,10,10

Seated Bicep Curl 175/10. 155/10. 140/10. 130/10.

Seated Bicep Close Hammer-style Curl 100/15,15,15,15

Core
Torso rotation 70/10,10,10,10,10

Low back extension
150/10,10,10,10

Cardio
Elliptical 25min

MikeM 11-01-2012 01:53 AM

Awesome stuff and you are 50' closer.

DocColossus 11-01-2012 04:38 PM

Feel like all I did was eat today! Endless peanut butter on raisin bread, rice, chicken, veggies, guac, a few whey shakes, a slice of veggie pizza, water out the ears..... Yeah buddy!!!


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