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12wk Shred-a-thon
- Thread starter RickO'Shea
- Start date
Yeah I need to get a good like fake tan lotion ....stuff.....thing. my farmers tan is ridiculous.
Well here is a quick video I shot-a-lee threw together. Hit me up if you have any questions.
YouTube - Transformation Contest Supplementation
YouTube - Transformation Contest Supplementation
Had a good quick workout this evening. Did fourty five min on the tread mill burned 600cals then did some leg work.
Front squats.
3x12@135lbs
Good Mornings
3x8@100lbs
Leg press fast explosive movement
3x20@270
Laying hamstring curls. Slow concentration on the negative and the flex
3x15@13lbs
did a quick set of rear delt cable crossovers
3x20@50lbs
got a very good sweat and pump. the ab veins were crazy tonight! ran all they wayfrom the sex muscle up through the abs to the base of the pecs. felt good about that.
Front squats.
3x12@135lbs
Good Mornings
3x8@100lbs
Leg press fast explosive movement
3x20@270
Laying hamstring curls. Slow concentration on the negative and the flex
3x15@13lbs
did a quick set of rear delt cable crossovers
3x20@50lbs
got a very good sweat and pump. the ab veins were crazy tonight! ran all they wayfrom the sex muscle up through the abs to the base of the pecs. felt good about that.
So yesterday I had some really good workouts. I had a morning workout after the practice. It was more of a metabolic workout. Full body tons of reps no rest. Three circuits total each with 2X20 reps
Circuit#1&2
Back Extensions
2X20@bodyweight
Lat Pulldowns
2X20@150lbs
Bicep Curl Preacher
2X20@60lbs
Machine Tricep Extension
2X20@50lbs
Shoulder Press
2X20@80lbs
Chest Press
2X20@150lbs
Crunch Machine
2X20@110lbs
Leg Press
2X20@220lbs
Leg Curl
2X20@100lbs
Circuit#3
Machine Back Extension
2X20@80lbs
Machine Row
2X20@110lbs
Machine Fly
2X20@100lbs
Proform Curl
2X20@50lbs
ProForm Tricep Extension (Reverse Grip)
2X20@50lbs
Lying leg Raises
2x20@Bodyweight
KettleBell Swings
2X20@45lbs
GoodMornings
2X20@60lbs
Got one hell of a sweat from this workout. Pretty much used the circuits as cardio. It took about a little over an hour to do the whole workout. I was flying.
Later that night around 7:30 went back to do a hypertrophy specific workout for the chest.
Incline Barbell Press
Warmup-20reps@135lbs
1X12@135
1X10@155
1X8@185
1X6@210lbs
BosuBall Pushups
3X10@bodyweight
Hammer Strength Bench Press
Warmup 20reps@90lbs
1X12@90lbs
1X10@160lbs
1X8@210lbs
1X6@240lbs
Proform Low Chest Fly
1X12@#6
1X10@#8
1X8@#9
1X6@#10
Quite the ridiculous pump! Got NEW veins in the chest! it's great veins through the right shoulder, and some new ones one the triceps and lats. Feelin good!
So it's 9:30am. I did fasted cardio at 7 got done at 7:45. Had some Whey, PB, and Some Oats. Now I'm going to go lift with a buddy at 10 down by the pier. Feelin good.
Circuit#1&2
Back Extensions
2X20@bodyweight
Lat Pulldowns
2X20@150lbs
Bicep Curl Preacher
2X20@60lbs
Machine Tricep Extension
2X20@50lbs
Shoulder Press
2X20@80lbs
Chest Press
2X20@150lbs
Crunch Machine
2X20@110lbs
Leg Press
2X20@220lbs
Leg Curl
2X20@100lbs
Circuit#3
Machine Back Extension
2X20@80lbs
Machine Row
2X20@110lbs
Machine Fly
2X20@100lbs
Proform Curl
2X20@50lbs
ProForm Tricep Extension (Reverse Grip)
2X20@50lbs
Lying leg Raises
2x20@Bodyweight
KettleBell Swings
2X20@45lbs
GoodMornings
2X20@60lbs
Got one hell of a sweat from this workout. Pretty much used the circuits as cardio. It took about a little over an hour to do the whole workout. I was flying.
Later that night around 7:30 went back to do a hypertrophy specific workout for the chest.
Incline Barbell Press
Warmup-20reps@135lbs
1X12@135
1X10@155
1X8@185
1X6@210lbs
BosuBall Pushups
3X10@bodyweight
Hammer Strength Bench Press
Warmup 20reps@90lbs
1X12@90lbs
1X10@160lbs
1X8@210lbs
1X6@240lbs
Proform Low Chest Fly
1X12@#6
1X10@#8
1X8@#9
1X6@#10
Quite the ridiculous pump! Got NEW veins in the chest! it's great veins through the right shoulder, and some new ones one the triceps and lats. Feelin good!
So it's 9:30am. I did fasted cardio at 7 got done at 7:45. Had some Whey, PB, and Some Oats. Now I'm going to go lift with a buddy at 10 down by the pier. Feelin good.
Hahaha thanks I think?....Yeah Did early morning fasted cardio then about an hour and a half later I went back to the gym to lift with Brad Keenan. Focused on the legs
Start from parallel and do a quarter squat. Fast twitch movements
3X15@135lbs
Stiff Legged Deads
3X10@155lbs
Single Leg split squats super set with lateral hop to 36" box hop
3 sets 10reps each leg using 90lbs with 2 reps each side of the lateral hops.
Good to do the split squats. This was my first time doing them.....now as I'm typing this Casey has just asked if I can go and lift legs with him at 24hr fitness with him at 1:45. Because I'm insane as Zed says I will be going.....HULK IS STRONGEST THERE IS!!!!!!
Start from parallel and do a quarter squat. Fast twitch movements
3X15@135lbs
Stiff Legged Deads
3X10@155lbs
Single Leg split squats super set with lateral hop to 36" box hop
3 sets 10reps each leg using 90lbs with 2 reps each side of the lateral hops.
Good to do the split squats. This was my first time doing them.....now as I'm typing this Casey has just asked if I can go and lift legs with him at 24hr fitness with him at 1:45. Because I'm insane as Zed says I will be going.....HULK IS STRONGEST THERE IS!!!!!!
So tonight I lifted angry. I wasn't planning on it, but after doing a very intense cardio session I went balls out!
Squats
1X10@135 for a warm up. I felt pretty good. Lots of explosiveness, and no pain in the knee. It was at this point I felt like going a little heavier ..ok a lot heavier than I normally do. So I loaded the bar with another pair of plates.
1X10@225. Hells yes! No pain. Ok so I've done 225 before but not for 10 reps, more like 6 reps. I'm not a heavy guy...just don't have the beefy legs for it. Any way I had a lot of pop in the thrust and was like F it lets do more.
3X6@275! This is definitely a PR. I felt so damn good. I mean it hurt and there was a lot of pain and agony, but It felt good feeling like I was going to pass out. Now I know that's **** weight for my size, but Hell I felt great doing it. After the first set I felt like the normal "Good job that was good....ok next thing..." but I was like ..."Hey Let's do this **** again!" and then did that shiz again! and then for a 3rd set!!! It pretty much set the stage for the rest of the lift. After that I moved on to deads, which I was like I'm going for another PR.
Deads
1X10@135-Felt good.
1X10@225-Went up rather cleanly and smooth.
1X8@315-again I've done this weight before but for like 4 or five reps, and to be honest I could have done more....I had that split second thought of maybe an injury....so I stopped that set. Going for PR baby!
1X5@405! Stoked to write this. I know it's **** weight for a lot of guys....eh maybe someday I'll get it up there to like 500 or something.... either way I was freaking pumped!!!! For the first time in this contest I've actually impressed myself.
Ended with some barbell split squats.
Splitsquats
3X10(each leg)@135lbs
Now I'm sitting at home watching She's Out Of Your League and Family Guy, and Enjoying some NTBM Chocolate Peanut Butter Protein and a little Peanut Butter thrown in. Stewie just dropped like the funniest line ever. While talking to Brian "So you can totally say no to this.....but....um....would you shave my coin purse?" hahahahaha soooooooooo funny.
Anywho....had a good night. Just ready for a good nights sleep, and a great day of volleyball in the morning.
Peace.
__________________
Squats
1X10@135 for a warm up. I felt pretty good. Lots of explosiveness, and no pain in the knee. It was at this point I felt like going a little heavier ..ok a lot heavier than I normally do. So I loaded the bar with another pair of plates.
1X10@225. Hells yes! No pain. Ok so I've done 225 before but not for 10 reps, more like 6 reps. I'm not a heavy guy...just don't have the beefy legs for it. Any way I had a lot of pop in the thrust and was like F it lets do more.
3X6@275! This is definitely a PR. I felt so damn good. I mean it hurt and there was a lot of pain and agony, but It felt good feeling like I was going to pass out. Now I know that's **** weight for my size, but Hell I felt great doing it. After the first set I felt like the normal "Good job that was good....ok next thing..." but I was like ..."Hey Let's do this **** again!" and then did that shiz again! and then for a 3rd set!!! It pretty much set the stage for the rest of the lift. After that I moved on to deads, which I was like I'm going for another PR.
Deads
1X10@135-Felt good.
1X10@225-Went up rather cleanly and smooth.
1X8@315-again I've done this weight before but for like 4 or five reps, and to be honest I could have done more....I had that split second thought of maybe an injury....so I stopped that set. Going for PR baby!
1X5@405! Stoked to write this. I know it's **** weight for a lot of guys....eh maybe someday I'll get it up there to like 500 or something.... either way I was freaking pumped!!!! For the first time in this contest I've actually impressed myself.
Ended with some barbell split squats.
Splitsquats
3X10(each leg)@135lbs
Now I'm sitting at home watching She's Out Of Your League and Family Guy, and Enjoying some NTBM Chocolate Peanut Butter Protein and a little Peanut Butter thrown in. Stewie just dropped like the funniest line ever. While talking to Brian "So you can totally say no to this.....but....um....would you shave my coin purse?" hahahahaha soooooooooo funny.
Anywho....had a good night. Just ready for a good nights sleep, and a great day of volleyball in the morning.
Peace.
__________________
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