AON1's journey to 290

[aon1]

Cardio
Bar shrugs
Lat pulldowns
Seated hammer block rows
Upright rows
Machine pulldowns
Machine flat grip rows
Standing calves
Machine back extensions

 

[chicken_hawk]

Didn't realize just how much music played a role in my workout till I showed up at the gym and realized the wife ran the music dead on her session and didn't charge it.....oh well couldn't be that bad right......never again ......I don't see how a guy can get a pump at all with that slow poppy music the damn gym plays.....I swear I found my self so out of focus on what I was doing I was in the chest press watching the Bo Jackson story on ESPN ......at least a 15 minute distraction before I realized it...lol...

got a decent calve session but rest was pure shit... finally just said fuck it and left.....

Cardio
Standing calves
Calves presses
Upper chest plate machine
Mill presses
Machine press
Machine fly's
Decline cables

Lol, when I am preparing for a meet I cut the music, the mirrors etc...anything to replicate meet conditions...it sucks but I believe it helps.

Anyway, enough about me...keep up the hard work my brother.

Hawk

 

[aon1]

Didn't really have to hit legs hard today but really seemed tear them down....can tell supps are coming in to stride...punks in gym seem more annoying than usual lol...that and 3 pounds in 3 days is a good sign.....I know it's not muscle but still looks like it in mirror at this point

Cardio
Hammer curls
Overhead dB extensions
W fly's
dB side lats
Cable curls
Reverse tri pulldowns set with rope pushdowns
Rope face pulls
Side cable raises
Squats
Leg extensions
Seated leg curls
Leg press for reps

 

[aon1]

Strength is up really well.....makes for good sessions

Cardio

Decline bench
Upper chest plate machine
Flat bench
Decline cables
Cable fly's
Machine press
Machine fly's
Seated calves

 

[psych]

Punks in gym are the worst. And when you're focused on training, certain supplements can just make it unbearable! LOL

 

[aon1]

Cardio

Reverse plate machine pulls
Machine row flat grip
Wide hammer pulldowns reverse grip
Wide hammer pulldowns
Wide pulldowns
Hammer curls
Cable curls
Pyramid bar tri pushdowns
Overhead tri cable extensions
Reverse dB curls
Over head dB extensions
dB side lats
W fly's
Front dB raises
Cable raises
Face pulls rope handles
Cable crossovers
Machine back extensions

 

[aon1]

Just picked a few exercises today and went for reps.and sets to change up a little .....worked really well.... I think my legs are use to what I usually do because there burnt down today had planned to hit deads at the end but there wasn't anything left for deads

Cardio

Leg press
Standing calves
Leg extensions
Seated leg curls

 

[aon1]

Had a pretty good head ache during chest so felt weak but pushed through finally went away by arms so arms went pretty well .....think I'm going to have to change up a little...would take a few days off but think it would cost gains so may just do a week of single body part burn out sessions


Cardio
Flat bench
dB press
Press machine low seat
Machine fly's
Upper chest plate machine
Shoulder press
Hammer curl
W fly's
Rear fly's
Side lats
Ez bar curls
Bar pushdowns
Rope pushdowns
Over head rope extensions
Cable declines
Cable flys

 

[aon1]

Cardio
Lat pulldowns front wide
Lat pulls rear wide
Seated rows wide
Seated t bar short pulls to waist
Upright rows
Bar shrugs set with high rep rear plate shrugs
Seated calves
Back extensions

 

[aon1]

Hammer curls
Over head dB extensions
Reverse ez bar curls
Over head ez bar extensions
W fly's
Rear fly's
dB side lats
dB tri kick backs
Ez bar curls
Tri press
Bar front raise
Cable side raise
Rope face pulls
Plate machine delt pulls

 

[aon1]

Cardio

Leg extensions
Seated leg curls
Kick backs
Laying leg curls
Standing calves
Front squats

 

[psych]

cardio before legs!

 

[aon1]

cardio before legs!

I'm old lol it takes cardio almost before everything just to get the heart pumping

 

[aon1]

Been on routine for a bit so changed up and took couple days off to see how it hit me.....seemed to get a good workout today.....I think my fuckin work situation is starting to effect training and life in general for that matter.....I really about had it with busting my ass, putting the effort out to do as good or a better job as anyone no matter what work I'm doing and being rewarded with getting fucked over, held back , and generally screwed for doing shit right.....end rant....anyway good things come to those that wait, I think I have an opportunity on the table to run the show if I want to tackle it and can make it work,no more putting up with mismanaged dumb shit because it will be my way and done fucking right....ok now end rant...lol


Changed up cardio today also threw in a short session at the end....felt pretty good with it so may try a few more.....scale seems to be fucking with me it hasn't moved in a week but I can see change in the mirror so I guess that's what matters.

Flat bench
dB presses
Incline dB presses
Upper chest plate machine
Rear military press
Decline bench
Decline cables
Machine fly's
Hammer curls
One arm reverse tri pulldowns
Ez bar reverse tri pulldowns
Cable curls
Rope pushdowns
Overhead rope extensions
dB side lats
dB rear fly's
Cardio
Ez bar curls

 

[aon1]

Been changing up my cardio a bit and at this point I have to say the more I get away from daily sessions the worse my mood , well being ,and just general attitude are. Think I'm going back to daily even if it's just short sessions on heavy days. I'm just over all healthier feeling and in a much better place when I keep up the cardio.

Wide lat pulldowns to chest
Hammer block pulldowns to chest
Seated wide rows
Seated hammer block rows
Wide cable pull overs
High pulley hammer block rows to chest standing
dB shrugs
Bent over rows
Back extensions
Seated calves

 

[aon1]

Nothing like a little holiday break to get back in order....went heavy and pushed up the sets to fail made for a good workout

Cardio
Leg extensions
Seated leg curls
Hammer curls
Pyramid bar pushdowns
dB side lats
dB front raise
dB rear fly's
Leg press

 

[aon1]

Cardio
Flat bench
Incline dB
Incline dB center chest
Upper chest plate machine
Decline cables
Machine fly's
Shoulder press
Seated calves ........fuck your 200 rep calves by the way Elvia ...lol. It's all fun and games till you stand up and realize halfway to the truck that your calves are so balled up there's a very real possibility your going to be asking the gym girls for help to the truck .....then there's still the fuckn stairs to the apartment.......

Every muscle needs a good burnout like that from time to time but there was alot of swearing involved

 

[aon1]

Cardio
Upright rows hands touching
Bar shrugs
Wide pulldowns
Ez bar reverse pulldowns
Machine rows
Pyramid bar pushdowns
Hammer block pushdowns
Rope handle reverse pulldowns
Hammer curls
dB side lats
dB rear fly's
Rope face pulls
Reverse ez bar curls

 

[aon1]

Cardio
Hack squats
Leg extensions
Seated leg curls
Leg press
Calve presses

 

[aon1]

Cardio
Decline bench
Flat bench
Incline bench
Hammer curls
Rope pushdowns
Overhead bar extensions
Cable curls
Cable side lats
Cable front raises
Cable crossovers
Machine fly's