12wk Shred-a-thon

[RickO'Shea]

So I totally shredded the legs. I felt great and pretty strong. Did thirty min of cardio before hand...fasted cardio.


Started with squats.
2x10@135lbs
1x6@255lbs
1x8@225lbs
1x10@205lbs
1x12@185lbs

RDLs
2x10@135lbs
1x6@255lbs
1x8@225lbs
1x10@185lbs
1x12@185lbs

Power front squat machine
1x10@180lbs
1x10@270lbs
1x8@360lbs
1x6@450lbs

Seated hamstring curl
4x20@135lbs

Decline Russian twists
3x20@45lbs. Holy shit did these hurt.

Hanging leg raises
3x15@20lb dumbell


I'm pretty burnt out....but ill be back at it in six hours.

 

[gymjunkie09]

I will let you know how it goes, but I foresee myself running ipa, cjc1295, and igf-lr3 throughout the season.

damn........that's gonna cost an arm and a leg. Looks tasty tho

 

[zedhed]

Power front squat machine
1x10@180lbs
1x10@270lbs
1x8@360lbs
1x6@450lbs

I dont know this machine but dam bro that is some impressive numbers for front squatting!
Way to go brother!
NICE!

 

[RickO'Shea]

Yes those numbers are skewed because of the machine. It's a plate loaded incline front squat.

I had a great day of exercise.
At nine till twelve I played cardio volleyball. They call it dog house. The receiving team gets a serve and two free balls. If you get the point off the serve then your free ball is tough. If you get that point your next free ball is even tougher. If you get all three points on that side, you get one big point. If you miss any of those points you get no points. First to fifteen wins. Oh yeah its the most grueling thing ever. My legs were completely shot after we reached six points. Needless to say I burned a ton of calories.

Later today I bought a Hypoxia training mask. I need my cardio to get better and this mask basically simulates high altitude training by reducing the amount of oxygen your body can take in, thus making you more efficient at utilizing O2. So tonight I gave it a try. Holy crap man...two things....it makes cardio tough. Number two, you will be looked at. Imagine me in a black hoodie, black sweats, and a black biohazard mask. It screams stay the Fuck away. Ok so I got on the elliptical and did a pace that I could go indefinitely on. Fifteen min went by, and I damn near killed over. This was on the easiest setting.

I freaking loved it though! The motto with Hypoxia training is sleep high, train low. Basically sleep at high attitude and train at sea level. So....tonight ill be sleeping in the thing. Wish me luck.

 

[gymjunkie09]

Yes those numbers are skewed because of the machine. It's a plate loaded incline front squat.

I had a great day of exercise.
At nine till twelve I played cardio volleyball. They call it dog house. The receiving team gets a serve and two free balls. If you get the point off the serve then your free ball is tough. If you get that point your next free ball is even tougher. If you get all three points on that side, you get one big point. If you miss any of those points you get no points. First to fifteen wins. Oh yeah its the most grueling thing ever. My legs were completely shot after we reached six points. Needless to say I burned a ton of calories.

Later today I bought a Hypoxia training mask. I need my cardio to get better and this mask basically simulates high altitude training by reducing the amount of oxygen your body can take in, thus making you more efficient at utilizing O2. So tonight I gave it a try. Holy crap man...two things....it makes cardio tough. Number two, you will be looked at. Imagine me in a black hoodie, black sweats, and a black biohazard mask. It screams stay the Fuck away. Ok so I got on the elliptical and did a pace that I could go indefinitely on. Fifteen min went by, and I damn near killed over. This was on the easiest setting.

I freaking loved it though! The motto with Hypoxia training is sleep high, train low. Basically sleep at high attitude and train at sea level. So....tonight ill be sleeping in the thing. Wish me luck.

lmao.....

 

[zedhed]

And the asylum continues to rock onward.
Truely do question your sanity there bro....

 

[RickO'Shea]

I'm not insane....just crazy.

 

[RickO'Shea]

Hulk wants to smash some stuff today. Hulk smash chest.

2 caps lipostim
1 cap n2slin
1 cap HEAT

1 elevation mask
= Domination.

PS. Got a gnarly big vein in the chest and back today....very excited.

Carb load tonight so I'm stoked!!!!

 

[andrew732]

Gotta love carb days, too me no carbs in my diet is like suicide LOL

 

[RickO'Shea]

Yeah your workouts put mine to shame. You consume like four grand worth of cals in a day don't you? Either way your my hero. You're a fighter drew, the other day I met Tito Ortiz. He has a massive head. Nice guy too. Bought me one of Sherk's elevation marks. I sleep with it and do cardio in It. I already see an improvement. You should check it out.