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Old 10-30-2012, 10:23 PM   #1
DocColossus
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Default 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!
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Old 10-31-2012, 04:40 PM   #2
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In for epic epicness.
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Old 10-31-2012, 04:42 PM   #3
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Strong work Doc. Will be keeping a close eye on your training!
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Old 10-31-2012, 05:26 PM   #4
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Back logging!! Great to se ya big Doc.
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Old 10-31-2012, 05:26 PM   #5
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Thanks guys!! Just fired down 8oz chicken, 3 cups rice, 1 cup veggies and 2 servings guacamole, hitting the gym in a few!!
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Old 10-31-2012, 05:40 PM   #6
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A few images from the charity events through www.facebook.com/50feetcloser
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Old 10-31-2012, 05:41 PM   #7
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The family I raised money for in the fire truck pull, and USP Labs telling of the story...
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Old 10-31-2012, 06:30 PM   #8
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Default 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
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Old 11-01-2012, 01:53 AM   #9
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Awesome stuff and you are 50' closer.
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Old 11-01-2012, 04:38 PM   #10
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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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