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12wk Shred-a-thon
- Thread starter RickO'Shea
- Start date
Hey Thanks Roxy!
Just an update, as of this morning I weighed in at 197. That's another 2.5lbs lost. Pretty Stoked on that. My buddy Joel last night was like shit Brandon, you're freaking ripped! That felt good.
Just an update, as of this morning I weighed in at 197. That's another 2.5lbs lost. Pretty Stoked on that. My buddy Joel last night was like shit Brandon, you're freaking ripped! That felt good.
I see I now have a platinum account....HELL YEAH!
I had a great day today. Worked out nice and hard, twice! Had a great Insane Train Protocol Workout in the morning then a strength workout at 4:00pm.
30min cardio/ burned 430cals
45 min workout (insane train
3 circuits no rest in between sets.
The Mega Circuit.
Staggered leg ab crunches. 12 reps each side
Windmills 16 reps
V ups (from lying position touch hands to feet above you in the middle) 12 reps
Hip Rotations with Medicine ball 16 reps
Ab wheel 12 reps
Bicep Curl barbell 12 reps
Overhead Lunge 6 reps each leg
Dips 12 reps
Burpees 10 reps
Warrior rows 12 reps
Farmers walk 75ft.
Again all of those exercises are done consecutively with no rest in between. 1min rest between sets.
Strength workout
Pullups 15,12,10 increased weight 135/175/215
High Rows 15,12,10 increased weight 50/70/90
Rows machine 15,12,10 increased weight #8,#9,#10
Deads 15,12,10 increased weight 135,225,275
That was brutal...the deads were. Also started the GC. It was super easy.
I had a great day today. Worked out nice and hard, twice! Had a great Insane Train Protocol Workout in the morning then a strength workout at 4:00pm.
30min cardio/ burned 430cals
45 min workout (insane train
3 circuits no rest in between sets.
The Mega Circuit.
Staggered leg ab crunches. 12 reps each side
Windmills 16 reps
V ups (from lying position touch hands to feet above you in the middle) 12 reps
Hip Rotations with Medicine ball 16 reps
Ab wheel 12 reps
Bicep Curl barbell 12 reps
Overhead Lunge 6 reps each leg
Dips 12 reps
Burpees 10 reps
Warrior rows 12 reps
Farmers walk 75ft.
Again all of those exercises are done consecutively with no rest in between. 1min rest between sets.
Strength workout
Pullups 15,12,10 increased weight 135/175/215
High Rows 15,12,10 increased weight 50/70/90
Rows machine 15,12,10 increased weight #8,#9,#10
Deads 15,12,10 increased weight 135,225,275
That was brutal...the deads were. Also started the GC. It was super easy.
Thanks guys!
I'm so damn sore. Did a 30 min run which is a record for me. I'm stoked on that but right after this is what I did. I got to work 50 hours over the next four days so no training time.
Squats
15reps w/135
12reps w/155
10reps w/185
Stiff leg deadlifts
15reps w/135
12reps w/175
10reps w/225
Front squats (THANKS ZED)
15 reps with bar
12 reps with bar
10 reps with bar
Leg Curls
15 reps at 135
12 reps at 155
10 reps at 175
again sooooo damn sore.
The primo and Sust went in smooth as shit. TGC is money.
Squats
15reps w/135
12reps w/155
10reps w/185
Stiff leg deadlifts
15reps w/135
12reps w/175
10reps w/225
Front squats (THANKS ZED)
15 reps with bar
12 reps with bar
10 reps with bar
Leg Curls
15 reps at 135
12 reps at 155
10 reps at 175
again sooooo damn sore.
The primo and Sust went in smooth as shit. TGC is money.
Had a good day today. Had my carb load today....forgot the green beans though.....I'm not sure how I spaced that but I did. I got a 100mg of primo tomorrow, strangely looking forward to that. Good night darlings.
Hey Bro thanks man. I'll try upping the squats a to twenty, I just don't have the freak endurance that you do! haha.
I'm just splitting the doses up.
I'm just splitting the doses up.
