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April 13th, 2018, 05:22 PM
#2398
MD staff
4/13
Incline bench presses - 15/12/12/12 90-205lbs
Cross cables 12/12/12
Incline dumb bell flys 12/12/12 25-45lbs
O'Buadains 12/12 20-25lbs
Seated shoulder barbell military press 12/12/12/ 90-205lbs
Leaning lateral dumbbell raise 12/12 25-35lbs
Trap bar shrugs 15/12/12/12 150lbs-335lbs forward and reverse
Close grip bench press 15/12/12/12 155-235lbs
12 minutes StairMaster.
HIIT
12 minutes treadmill
HIIT
When I finished all that I probably could have wrung at least a pint of sweat out of my shirt.
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April 14th, 2018, 11:28 AM
#2399
MD staff
Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength.
Interesting deep in the weeds article on nutrient timing.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5064803/
Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males.
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April 14th, 2018, 09:58 PM
#2400
MD staff
4/14
Hack squats 15/12/12/12 135-504lbs
Close stance leg presses 15/12/12/12 155-680lbs.
Leg extensions 12/12/12
Standing leg curls 15/12/12/12/12
Glute/Ham raise 12/12/12
Hip Abductors 12/12/12
Adductors 12/12/12
Seated Calve raises 20/20/20/20
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April 15th, 2018, 05:45 PM
#2401
MD staff
4/15
AM fasted cardio
HIIT StairMaster.
12 minutes
HIIT treadmill
12 minutes
Ab roller
Planks
Cable Kneeling Crunch
Crunches
Roman Chair.
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April 16th, 2018, 11:00 PM
#2402
MD staff
4/16
Incline dumbbell curls 15/12/10/10 30 - 45lbs
Supersetted with
Cable one arm pull downs 12/12 55-80lbs
One arm preacher bench curls 15/12/12 25-35lbs.
Supersetted with
Cable forward triceps extensions. 15/12/12/ 80-100lbs.
Curls with a easy curl bar 12/12/12 60-130bs
Supersetted with
Rope pull downs 15/12/10 60 - 90lbs
Hammer forearm curls 15/12/12
Forearm curls 15/12/12
Reverse forearm curls 15/12/12
12 minutes StairMaster.
HIIT
12 minutes treadmill
HIIT
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April 17th, 2018, 10:28 PM
#2403
MD staff
4/17
Face pulls 3 sets 12 reps per set
Cable rows 15/12/12 160-210lbs
Dumb bell rows 15/12/12 80-110lbs
Nautilus pullover machine 12/12/12 - three second pause upper abdomen.
Straight arm pull downs 12/12/12
Hyperextensions 20
O'Budains 12/12 20-25lbs
Reverse dumb bell flys 12/12/12 30-45lbs
Stairmaster HIIT 12 minutes
Treadmill Inclines HIIT 12 minutes
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April 19th, 2018, 10:04 PM
#2404
MD staff
4/19
AM fasted cardio
HIIT StairMaster.
12 minutes
Stair stepper 4 minutes
HIIT treadmill
12 minutes
Ab roller
Planks
Cable Kneeling Crunch
Crunches
Roman Chair.
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April 20th, 2018, 11:30 PM
#2405
MD staff
4/20
Incline bench presses - 15/12/12/12 90-205lbs
Cross cables 12/12/12
Incline dumb bell flys 12/12/12 25-45lbs
O'Buadains 12/12 20-25lbs
Seated shoulder barbell military press 12/12/12/ 90-205lbs
Leaning lateral dumbbell raise 12/12 25-35lbs
Trap bar shrugs 15/12/12/12 150lbs-335lbs forward and reverse
Close grip bench press 15/12/12/12 155-235lbs
12 minutes StairMaster.
HIIT
4 minutes stair stepper
12 minutes treadmill
HIIT
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April 21st, 2018, 04:18 PM
#2406
MD staff
4/21
Wide stance hacks 15/12/12 135-440lbs
Close stance leg presses 15/12/12 245-680lbs High platform feet placements
Close stance leg presses 12/12/12 245-680lbs Low platform feet placements, feet close together ( Vastus Lateralis focused )
Single leg presses 12/12/12 135-240lbs
Standing leg curls 12/12/12/12 80-130lbs
Glute ham raises 12/12/12/12
Toe press on leg press machine 20/20/20/20 245-640lbs
Seated calve raises 20/20/20/20
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Yesterday, 09:09 PM
#2407
MD staff
4/22
AM fasted cardio
HIIT StairMaster.
12 minutes
Stair stepper
4 minutes
HIIT treadmill inclines
12 minutes
Ab roller
Planks
Cable Kneeling Crunch
Crunches
Roman Chair.
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