IC Stop Making Excuses and Let's Get Healthy Thread

[Lurkristocrat]

Shouts to anyone that can do standing ab wheel rollouts...tried that shid today and let's just say I need more practice

Those is goat lol it take time to learn. I seen one cat do it with a weight vest and full extension.

 

[Lurkristocrat]

Man thinkin bout it now, i havent done those in a while. Will record some tomorro and see how i do.

 

[Mastery]

Still doing my full body workout 3 times a week. It works for me. Going to be a while before I switch it up.

In order:

Weighted dips

Weighted pullups/chin ups

Bench press

Barbell rows

Standing barbell shoulder press

Squats

Deadlifts

Ab wheel rollout

Might steal this

@"Lurkristocrat"

I just rinse and repeat.

Perform the exercises on Monday, Wednesday, and Friday or whichever 3 days you prefer (skipping a day between each and 2 days off after the 3rd day).

Weeks 1-2: 3 sets of 8

Weeks 3-4: Increase the weights and do 4 sets of 6

Week 5: Drop the poundage a bit and do 3 sets of 10 -Do not approach failure on any rep during this week

Weeks 6-10: Increase the weights and do 5 sets of 5 for each exercise

Week 11: Drop the poundage and do 3 sets of 10 -Do not approach failure on any rep during this week

Weeks 12-16: Increase the weight and do 3 sets of 3, then decrease the weight and do 3 sets of 8

Every week I just keep the dips/pull ups at 3-5 sets of 10 and increase weight accordingly. ab wheels at 3-5 sets of 20.

Of course when you finish the 4 months and start over you'll start with more weight that next time around.

This isn't for everyone though, but damn it, it works for me. I stole this workout from Marvin Eder, although he had many different workouts, this one worked especially for me since I like doing full body workouts, all compound exercises.

 

[LEMZIMUS_RAMSEY]

Finally snatched the 79 lbs kb !!!

 

[LEMZIMUS_RAMSEY]

Its delicate cause i got a little amount of doubt/fear in me during the execution.

Im at the moment where any mistake can destroy my shoulder or wrist.

But i m there. I have to be humble, focused and motivated to get through that phase.

 

[LEMZIMUS_RAMSEY]

Still working on the 79 lbs snatch. Ive got through the fear obstacle.

 

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[King_MOEbra]

How the fuck is Roelly not Mr. O yet?

Because he keeps going up against me.

 

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[dwade206]

How the fuck is Roelly not Mr. O yet?

Bubble gut (on a dail-leeeee, luimarco reference). But yeah, you get the point.

 

[ineedpussy]

Look what i found!

Holly lew ya

wtf is this?

 

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[ineedpussy]

Squat station for people with LBI's

whats lbi's? i tried google but came up with zilch

 

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[Rubato Garcia]

Squat station for people with LBI's

What gym you at?

 

[Lurkristocrat]

Squat station for people with LBI's

whats lbi's? i tried google but came up with zilch

Lil bitch injuries

 

[dwade206]

Are dri-fit tees good for absorbing armpit sweat? Ever since I started weighing over 210, I've sweating through all of my button ups. Fuck y'all, pause, in advance for possibly laughing.

 

[LEMZIMUS_RAMSEY]

Today is body resting. Just doing some 61 lbs kb curls from time to time.

 

[LEMZIMUS_RAMSEY]

Still resting my shoulders so there could digest the 79 lbs kb snatches and shoulder presses.

Im playing CALL OF DUTY doung 61 lbs kb curls.

If i tame the bell in that area it will give to me a security cushion for the 88 lbs kettlebell.

I cannot escape training my biceps anymore if i want to attain the next phase.

 

[Qiv_Owan]

So im doing 600 pushups a day now, and 1400 on thursdays

Sets of 200, gonna keep moving up