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Old 12-25-2009, 04:12 PM   #11
Skyler
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12/25/2009
Pre workout: 3caps of RPM

Peri workout: 10g whey/15g cho

Safety Bar Box Squat: 307 x 5, 277 x 6

Chins: BW+43 x 5 x 2

GHR: BW +25 x 8 x 2

Single Leg Calf on Freedom Trainer: 185 x 8 x 2/leg

Neck work:
-Extensions: 25 x 12 x 2
-Flexions: 25 x 12 x 2
-Rotations: Black Band x 10 x 2

Post workout: 30g whey/10g creatine mono/Lots of cadbury xmas balls

Great workout. Normally I'd include reactive plyo work but I like to take 1 session off every 4 weeks to keep CNS fatigue at bay. Great workout!
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Old 12-25-2009, 05:06 PM   #12
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Good workout Skyler. And good post workout...cadbury xmas balls. I would have killed those with chocolate milk.
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Old 12-25-2009, 06:16 PM   #13
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Quote:
Originally Posted by BendtheBar View Post
Good workout Skyler. And good post workout...cadbury xmas balls. I would have killed those with chocolate milk.
Normally I get some chocolate milk pw from a farm near houston but my stocking was STUFFED with chocolate. Fat doesn't impair glycogen replenishment and there was sufficient protein so why the hell not?
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Old 12-27-2009, 01:35 PM   #14
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12/27/2009
Pre workout: 3 RPM

Peri workout: 10g pro/15gcho

Post workout: 30g whey/10g creatine mono/ 1.75 cups chocolate milk
Halo Press: 109 x 5 x 2
Nautilus Nitro Pullover: 176 x 8 x 2
-Supersetted with Radar Chest Pull: 3 (5 second holds) x 2
Barbell Curl: 70 x 8 x 2
Nautilus Lateral Raise: 125 x 8 x 2
Nautilus Nitro Rear Deltoid: 122 x 8 x 2
External Rotations: 5lbs x 13 x 2
Neck harness extensions: 25 x 10, 35 x 10

Playing around with the neck harness which will primarily be used on a cable machine. Otherwise a solid workout.
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Old 12-27-2009, 02:12 PM   #15
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Good workout. How long did that take you?
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Old 12-27-2009, 02:18 PM   #16
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Quote:
Originally Posted by BendtheBar View Post
Good workout. How long did that take you?
This workout should be short but I am training my girlfriend at the same time, so it kind of goes like this:
-Warm up
-work set 1 for halo/pullover/rader
-work sets for GF
-work set 2 for halo/pullover/rader
-work sets for GF
etc.

The rest is actually nice as the lateral raise and rear delt too close drain each other. It would be a fairly quick 30 minute shoulder girdle blast if not for training her.
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Old 12-27-2009, 02:36 PM   #17
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I like to stick around 40-45 minutes with warmups. I thought your workout was about the same. Pretty close.
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Last edited by BendtheBar; 12-27-2009 at 03:16 PM.
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Old 12-27-2009, 05:09 PM   #18
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Quote:
Originally Posted by BendtheBar View Post
I like to stick around 40-45 minutes with warmups. I thought your workout was about the same. Pretty close.
The workouts that include plyos tend to be much longer, at least for now. I do the plyo work at my studio, drive over to the other training study for my weight workouts. Add it up and it's nearly 2 hours. It hasn't hindered me, which is nice, but sometimes it's simply a chore.
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Old 12-29-2009, 04:18 PM   #19
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12/29/2009
Pre Workout: 2 scoops Jack3d

Peri Workout (After plyo, before deads): 10g whey/15g gatorade

Plyo
-Weighted Box Squat Jumps: +10lbs x 5 x 4
-Depth Jumps (~17" box): 4 x 4

-Trap Bar Deadlift: 409 x 5, 364 x 6

-Weighted Dip: +46 x 8 x 2

-Reverse Curl: 68 x 8 x 2

-BDS Forearm(Freedom Trainer): 115x 10 x 2

-Ivanko Gripper: 153lbs x :30/arm

-Neck Work (harness on freedom trainer):
-Rotation: 50lbs x 15/side
-Lateral Flexion: 50lbs x 15/side

Post workout: 30g whey/10g creatine/25g carbs

Playing around with the neck harness was a blast. Deadlift went up like a dream. Am smacking ~31" off a depth jump, nearing the 34" ceiling height at my studio. Should hit 36"+ come summertime. Bueno!
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Old 12-29-2009, 05:02 PM   #20
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Good workout. I have trap bar envy! Sneak that sucker out the back door and mail it to Wisconsin.
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