Doms are temporary, Mass fluctuates, but self-esteem lasts forever

[Shaolinkiwi]

Originally Posted by strkout35

intense bro interesting superset with deads and bench... must be one hell of a superset ha cardio wise for sure

Yep usually puffin pretty hard after the deads and forcing myself over to the bench to rep those out.

Pretty much hits most areas. The thing that concerns me on this is a lack of shoulder work. I'll probably throw in a couple of sets on the off days.

I was actually pretty happy with my deads, I have a lower back issue which has restricted my ability to increase / go heavy on this movement. I been working on my lower back pretty hard and my D/L form.

Didn't even feel that old injury flair up during the movement so I happy to go 245 next time and see how that goes.

[strkout35]

Originally Posted by Shaolinkiwi

Yep usually puffin pretty hard after the deads and forcing myself over to the bench to rep those out.

Pretty much hits most areas. The thing that concerns me on this is a lack of shoulder work. I'll probably throw in a couple of sets on the off days.

I was actually pretty happy with my deads, I have a lower back issue which has restricted my ability to increase / go heavy on this movement. I been working on my lower back pretty hard and my D/L form.

Didn't even feel that old injury flair up during the movement so I happy to go 245 next time and see how that goes.

sounds awesome yeah those are some strong numbers, my goal is to be around there for deads soon...

[Shaolinkiwi]

Originally Posted by strkout35

sounds awesome yeah those are some strong numbers, my goal is to be around there for deads soon...

doesn't look like your too far off.

[jhuse2]

Great workout today. Awesome Supersets. Great cardio.

[Shaolinkiwi]

Originally Posted by jhuse2

Great workout today. Awesome Supersets. Great cardio.

Thanks brother, fighting to stay awake at work, $hit ain't easy.

[Shaolinkiwi]

So today was a scheduled off with not too much planned, want to hit shoulders and do some cardio so I did just that.

Random shoulder work. (weights converted from Kg's)

Seated Military Press
1 x 10 - 132lbs
2 x 8 - 132lbs

All one movement
side lateral raises, front lateral raises, external rotation
3 x 10 x 15lbs

Arnold press
3 x 10 x 37.5 lbs

only had 15 mins left at the end so went hard on the elliptical runner.

Was distracted throughout the workout as I realised a huge hash I had....On Tuesday it was my 2 yr wedding anniversary, got some grovelling to do guys

[jhuse2]

OOPS! She will forgive you.

[BendtheBar]

Originally Posted by Shaolinkiwi

Was distracted throughout the workout as I realised a huge hash I had....On Tuesday it was my 2 yr wedding anniversary, got some grovelling to do guys

Strong presses, and good luck with that grovelling....

[Shaolinkiwi]

Originally Posted by jhuse2

OOPS! She will forgive you.

Originally Posted by BendtheBar

Strong presses, and good luck with that grovelling....

Thanks BTB - only down side about training with someone bigger and stronger than myself...makes me feel weak and little

Only time will tell chaps. I have a plan in motion.

[Shaolinkiwi]

Man that was one of the best workouts yet!! Felt amazing and very tired. Ripped through it quicker and at higher weights than last time. I remember why I get hooked on cardio. Just feeling so damm goooood.

3 minutes high intensity jumping rope

One arm dumbbell snatches – 1 x 10 each arm @ 55lbs

3 minutes rowing machine (Lv 10 - 681 meters)

Dumbbell squat and presses – 1 x 10 @ 45lbs

3 minutes high intensity jumping rope

Feet elevated push ups –50 reps

Body weight rows up to smith bar with feet elevated on bench – 15 reps

Dumbbell squat and presses – 1 x 10 @ 38lbs

3 minutes high intensity stair climbing (lv 9 hill program - 39 floors climbed)

One arm dumbbell swings 2 sets
1 x 8 each arm @ 55lbs
1 x 8 each arm @ 45lbs

Feet elevated push ups – 45 reps

Body weight rows up to smith bar with feet elevated – 15 reps

3 minutes high intensity jumping rope

finished with a 10 min incline walk for a cool down

Completed in 43 minutes.