Today's workout

[MikeNice]

6 one hand KB swings per side
12 machine chest press

Add 5lbs
4 swings per side
Add 10lb
8 machine chest press

Add 5lb
3 swings per side
Add 10lbs
6 reps

Add 5lbs
1 swing per side
Add 10lbs
2 reps

Final Weight two hand swings
7 reps
Beginning weight amrap using rest pause
16 reps

I used a weight stack machine at work for chest.

 

[Texican]

4x concentration curls 35lb / single arm tricep kickbacks 35lb

4x decline curls 35lb / single arm overhead tricep extension (side) 35lb

4 x hammer curls 35lb / double tricep kickbacks 25lb

 

[Dran]

Time to suck it up and move on with life. I am down another 30 lbs to lean 185. Last time I saw those numbers on the scale in that order was 23 years ago, straight outta basic training! Abs, back, and biceps today, followed by some treadmill time.

Sent from my moto z4 using Tapatalk

 

[MikeNice]

Kettlebells

6 Single arm cleans per side
8 power cleans with same weight
Wait 30 seconds and do it again.

5 rounds and then added 20% weight for a burnout set of power cleans.

 

[MikeNice]

I went up 5% from my beginning weight this morning.

4 single arm clean and press per side
8 two handed power cleans
52' two handed farmer carry
26' carry in rack position right
26' carry in rack position left

Rest 90 seconds

20 two handed swings
26' carry in rack position right
26' carry in rack position left

 

[MikeNice]

 

[Texican]

4x shoulder press 55lb / upright rows 50lb

4x front deltoid raises 30lb / bent over dumbbell row 50lb

4x lateral raises 30lb / dumbbell speed shrugs 35lb x100

 

[MikeNice]

Armor Building Complex variation for 1 bell

2 cleans
1 press
2 rack position squats

Every Minute On the Minute 2-3 complexes
6 - 10 rounds alternating sides

I sprinted through 18 complexes in six rounds. That is kind of counter to the point of ABC, but it fits fits my mind set right now.

 

[Texican]

4x dumbbell press 60lb

4x Incline press 60lb

4x chest fly 45lb

400 squats

 

[Texican]

4x Arnold curls 35lb / double arm overhead tricep extension 70lb

4x alternating curls 35lb / single arm overhead tricep extension (side) 35lb

4 x crossbody curls 35lb / singlr tricep kickbacks 35lb

 

[Texican]

Ok so I guess my last measurements were off. I measured and remeasured three times and apparently I have in fact added 3/4" to each arm. I'm not going to try and go for the remaining 1/4"...my gut is a tragedy. Seriously, the waistlines of my pants are about to go on strike. I'm going to call it a day on this bulk and consider it a partial success.

Final measurements:

Left Bicep - 16.5
Right Bicep - 16.75"

Cutting starts Monday. Gonna take a week off from the weights and just do cardio. What i do know for sure is that 1700 calories a day is gonna suuuuuuuck.

 

[MikeNice]

1700 calories? Are we talking just breakfast?

Powerlifting habits die hard. Seriously though, I'm on a kinda cut. I am done from 240 to 237, consistently. Just 27 more pounds to go.

 

[Texican]

4x shoulder press 55lb / upright rows 50lb

4x rear deltoid raises 35lb / bent over dumbbell row 50lb

4x lateral raises 30lb / dumbbell speed shrugs 35lb x100

 

[MikeNice]

Kettlebell Swing drop sets
5x two hand
10x one hand (5 per side)

4 rounds

 

[Texican]

1700 calories? Are we talking just breakfast?

Man, I know. I'm around 1200 calories in by 11am usually.

 

[Texican]

4 miles. As cutting begins tomorrow, best believe I am availing myself of all the delicious foods that will be going bye-bye for several months. Last night was a half dozen tamales and several oatmeal cookies washed down with (because I'm classy) some good Cava.

 

[MikeNice]

24 two handed KB swings
12 total alternating single arm hang clean and press
6 goblet squats
3 pushups
Rest 90 seconds
Three rounds

 

[Texican]

As with many of life's unpleasant tasks, it is helpful to reframe and restate things with a more positive spin. That said, rather than dreading the coming months of exercising in a caloric deficit...I'm going to try and imagine it as "leaning out so I can show off all my hard work". Trimming some fat off this brisket, if you will.

Am currently sporting a physique that suggests I am as frequent a visitor to the weightroom as I am to the Jack in the Box value menu and the beer aisle at my local grocery store.

For the record, 4 tacos and a chicken sandwich is my go-to.

 

[Texican]

4 miles.

 

[MikeNice]

Refried beans and brisket tacos for breakfast. Had to clean out the left overs.

Armor Building Complex single bell variation.

Every Minute On the Minute
2 cleans - 1 press - 2 squats
1 complex per side per minute
10 rounds for 40 squats, 40 cleans, and 20 presses.

Bonus 11th round
Double work per side