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BOTL UPCOMING MAINTENANCE
Hi Everyone, as mentioned in my introduction post, BOTL needs quite a bit of updating, patching and whatever else I might come across. Over the next few weekends BOTL may be unreachable on occasion as I do migrations or updates, etc. Just be patient - we'll be back! I'll generally try to keep these maintenances until later in the evenings.
Daily Workout
- Thread starter RaschNuts
- Start date
Back and shoulders, today.... A couple days early, but I have a long weekend out of town, and I have to get it in when I can.
Of course, moving a sofabed tomorrow will help me to keep moving. :gag
Of course, moving a sofabed tomorrow will help me to keep moving. :gag
30 min on the bike yesterday, today some light ab work and another 30 min on the bike. I think I may need to go back to the Dr about this damn shoulder.... and the back too. neither seems to be getting much better.
Running a 5k Sunday. Doing a 5 mile tune up run tonight (it's more of a jog, I am slow)
LigaPrivadaFanboy
Unrepentant Hoarder
air squats and pushups...snowed in for 6 days - no access to gym...cabin fever, population me. Just cigars and booze to keep me company. And a hot asian wife ;-)
Last night workout-shoulders/legs:
Shoulders
-standing barebell shoulder press~4 sets
-laying stomach down on incline bench, dumbell raises to the side (pouring a pitcher)~3 sets
-front shoulder raises using resistance cable~3 sets
-standing regular dumbell raises to the side~3 sets
Leg
-squats~4 sets
-forward/reverse stationary lunges w/dumbells~2 sets of each
-calve raises machine~3 sets
Abs
-upright leg lifts~3 sets
-while hanging upright hold knees up to right for 10 sec. then to left for 10 sec.~2 sets
Tonight workout-arms:
3 supersets of these exersices in this order 1 set at a time:
-standing hammer dumbel curls
-sitting incline bench dumbel curls out to side
-single arm tri extension behind head while laying against incline bench (almost upright)
-preacher curls (small barebell)
-skull crushers
hopefully get some cardio in tonight maybe stationary bike, ive been slacking!!
Shoulders
-standing barebell shoulder press~4 sets
-laying stomach down on incline bench, dumbell raises to the side (pouring a pitcher)~3 sets
-front shoulder raises using resistance cable~3 sets
-standing regular dumbell raises to the side~3 sets
Leg
-squats~4 sets
-forward/reverse stationary lunges w/dumbells~2 sets of each
-calve raises machine~3 sets
Abs
-upright leg lifts~3 sets
-while hanging upright hold knees up to right for 10 sec. then to left for 10 sec.~2 sets
Tonight workout-arms:
3 supersets of these exersices in this order 1 set at a time:
-standing hammer dumbel curls
-sitting incline bench dumbel curls out to side
-single arm tri extension behind head while laying against incline bench (almost upright)
-preacher curls (small barebell)
-skull crushers
hopefully get some cardio in tonight maybe stationary bike, ive been slacking!!
Bench day yesterday.
The not so fun stuff-my wife decided to start a diet yesterday so I told her I'd go along with it to some extent. Thing is with me its all out or nothing so I decided to go on a pre-contest diet (SBB you know exactly what I mean here lol), I always did a 16 week diet so instead of coming down and playing with carbs etc towards week 16, I'm just cleaning everything up and staying with the week 16 program-basically cutting out all crap. Bad thing is that means no booze, sugar, red meat to 1X a week max, all excess fats eliminated... yeah you get the picture lol. I have to go all out or I won't' stick with it so we'll see how far past a couple of months I can do this. Once I get going though, I usually don't have a problem. G1
The not so fun stuff-my wife decided to start a diet yesterday so I told her I'd go along with it to some extent. Thing is with me its all out or nothing so I decided to go on a pre-contest diet (SBB you know exactly what I mean here lol), I always did a 16 week diet so instead of coming down and playing with carbs etc towards week 16, I'm just cleaning everything up and staying with the week 16 program-basically cutting out all crap. Bad thing is that means no booze, sugar, red meat to 1X a week max, all excess fats eliminated... yeah you get the picture lol. I have to go all out or I won't' stick with it so we'll see how far past a couple of months I can do this. Once I get going though, I usually don't have a problem. G1
I hear ya man, the no booze thing is my downfall!!
There is an Android app that has several exercise routines for when you can't get to a gym.
