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Old 06-16-2012, 06:52 AM   #51
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Originally Posted by RobMoriRB View Post
one hell of a solid work out MT
Thanks Rob! Those are some pretty spiffy specs you're wearing in your avatar pic! LOL :P
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Old 06-16-2012, 07:02 AM   #52
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Okay so for some reason I have a 6 day gap between the 4th and the 10th. I know I got some workouts in at work, but they were not logged.. so we will start back up with my attempt at a metabolic day on

SUNDAY, June 10th - FULL BODY METABOLIC DAY

Barbell Complex:
Row, Front Squat, OHP

Bar x 10
95 x 10
95 x 10

Very difficult for me to keep my elbows up and forward on the front squat. Probably a shoulder flexibility issues left over from my shoulder injuries. But a fun complex none the less.

Bench
185 x 8
205 x 8
225 x 3 << Really lost steam here, I blame the complex done before hand.

Super Setted With


Cable Cross Overs
35 x 8
40 x 8
45 x 8

Leg Press
260 x 8
310 x 8
350 x 8

Super Setted With

Leg Curls
130 x 8
140 x 8
150 x 8

Chins
BW x 8
Bw x 8
BW x 6

Super Setted with

Bicep Curls
30 x 8
35 x 8
40 x 6
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Last edited by Muscletrainerdh; 06-16-2012 at 07:19 AM.
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Old 06-16-2012, 07:28 AM   #53
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Wednesday 6/13/2012 - Full body Metabolic Day 2

Squats
135 x 10
135 x 10
135 x 10

Supersetted with

Two arm DB Rows
30 x 10
30 x 10
30 x 10

Supersetted with

30 Second Jumprope
30 Sec
30 Sec
30 Sec

Hmmm... lower back was getting fatigued pretty quickly, probably not the best metabolic grouping.

BB Shrugs
225 x 10
275 x 4
275 x 4

Super Setted with

DB Curls
30 x 10
35 x 8
40 x 6

Super Setted With

Lateral Bosu Leaps - 30 seconds
30 Sec
30 Sec
30 Sec

Meh, lower back was really beefing, so stopped the workout early.
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Old 06-16-2012, 07:39 AM   #54
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Friday, June 15, 2012 - PULL Metabolic Day

Chins
BW x 10
BW x 10
BW x 8
BW x 8

Supersetted with

Shrugs
225 x 10
275 x 10<<Strapped
275 x 10<< Strapped
275 x 10 << Strapped

Supersetted with

30 Second Jump Rope
30 Sec
30 Sec
30 Sec
30 sec

Rear Delt Laterals
20 x 10
25 x 8
30 x 8

Super Setted With

BB ROws
135 x 8
145 x 8
155 x 8

Super Setted With


Lateral Step Overs - 30 Seconds
30 Sec
30 Sec
30 Sec

Cable Face Pulls
80 x 10
90 x 10
100 x 8

Super setted With

Hammer Curls
30 x 8
35 x 8
40 x 6

Super Setted With


Mountain Climbers - 30 Seconds
30 sec
30 sec
30 sec
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Old 06-16-2012, 10:05 AM   #55
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Nice chins and rows Dave Herber.
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Old 06-17-2012, 09:31 AM   #56
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Nice chins and rows Dave Herber.
I must confess, it was the Jack3d and Creatine I've started again! LOL
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Old 06-18-2012, 08:26 PM   #57
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Metabolic Monday! June 18, 2012 - Metabolic - Back & Legs

1A) Goblet Squats
50 x 10
60 x 10
70 x 10

Super Setted With

1B) One Arm DB Rows
50 x 10
60 x 10
70 x 10

Super Setted With

1C) 30 Sec Jump Rope
30 sec
30 sec
30 sec

2A) Wide Grip Pull Ups
BW x 6
BW x 6
BW x 6

Super Setted With

2B) DB Step Ups
30 x 10
40 x 10
50 x 8

Super Setted With

2C) 30 Second Lateral Bounding

30sec
30sec
30sec

3A) Lat Pulldowns
150 x 10
160 x 10
170 x 10

Super Setted With

3B) Leg Extensions (Doh! Single Joint Movement)
130 x 10
150 x 10
160 x 10

Super Setted With

3C) Decline Crunches with 15lbs Med Ball
30 sec
30 sec
30 sec

Stick a fork in me, I'm done!


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Old 06-18-2012, 09:32 PM   #58
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solid looking workout
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Old 06-19-2012, 08:46 AM   #59
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Love them goblet squats.
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Old 06-19-2012, 12:11 PM   #60
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that looks like a pretty sick work out keep it up. an lol I was with a bunch of girls(I kind of like the one lol) so i just put it on for them
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