Veritas_Aequitas journal

[Veritas_Aequitas]

I guess I will give this a go...Not sure if I am breaking it down correctly, so let me know guys

Last night, Back & Biceps :

5 minute cardio warm up

abs-stability crunches with medicine ball (12 lbs), alternating with kneeling cable crunches (100 lbs working to 120 lbs by third set)

supersets:
incline dumbell curls (feet off floor)
EZ bar curls (alternating narrow grip & wide grip)

T-bar rows
rear delt flys

Concentration curls
Cable show curls

Wide Grip pull-downs
bent over rows (one arm)

(Sets were done as 12 reps, 10 reps, 8 reps)

Finished up with abs- ab wheel 20 x 3 alternated with incline leg raises 20 x 3

Ran 3 miles to finish up

[King]

Nice split, I just subscribed!

[MaNiCC]

Subscribed

[KP79]

should I make this my first subscription? hmmmm... looks promising

[Cyber]

I'm in as well.

[Veritas_Aequitas]

Last night was Chest & Triceps night:

5 minutes cardio warm-up

abs- decline medicine ball twists, planks (five sets total)

Supersets-

bench press
cable crossovers

JM press
rope pushdowns

Machine flies
decline DB press (wide)

skull crushers
overhead extensions (cable)

(Sets were done as 12 reps, 10 reps, 8 reps)

abs- incline leg raises 20x4 (slow & controlled on the lowering, blasting up)

finished with 3 mile run

[King]

Good stuff, Good stuff, very simple, but in a good way. You are hitting the muscles from every angle, making them work to keep up, but you are not over complicating things, or overtraining.
I like it.

[King]

This was the beginning of the year, bad lighting, taken by 11 year old kid, so don't judge her current physique by this

[Valkyrie]

Developing a lovely back and shoulders. Nice work.

[Viking]

Looks like you've got a great start to developing that back shoulders and arms!!

[VULT]

Looking good... lats look wide in particular.

[Veritas_Aequitas]

Last night was LEG night:

5 minute cardio warm up

abs-stability crunches with medicine ball (12 lbs), alternating with kneeling cable crunches (100 lbs working to 120 lbs by third set)

Squats
Leg Press

Calf Raises
Leg Extensions

Falling leg curls (glute-ham raises) done SUPER slow
Sissy Squats

(Sets were done as 12 reps, 10 reps, 8 reps)

Walking lunges (20 lb dumbell in each hand)-length of the building x 3

Ab-wheel 20 x 3 (attempted Dragon Flags-I sucked, lol)

Legs were pretty much toast so I finished up with only a 2 mile run

[Valkyrie]

Kudos on the GHR's and Sissy Squats. I always hated them...would do them anyhow...but am still not feeling ready after my hip fracture last year! I have so much respect for people who do the 'hard' stuff in training! Nice work.

[Veritas_Aequitas]

Last night was SHOULDER night...my favorite! Nothing fancy, but I love it.

5 minute cardio warm up

Abs-stability crunches with medicine ball (12 lbs), alternating with kneeling cable crunches (100 lbs working to 120 lbs by third set)

DB Shoulder Press
Punching Dumbells

Lateral Raises
DB Shrugs (heavy)

Rear Delt Flies
Hammer Curls

Abs- Incline reverse crunches alternating with Decline broomstick twists (using weighted bar)

Had no desire to mess with cardio last night, (hate the stuff)

[Valkyrie]

What do you normally do for cardio?

[Veritas_Aequitas]

It depends...I hate it so I mix it up to keep from getting bored. At the gym I will usually ramp up the resistance on the elliptical, or break out the jump rope. I every so often hop on the treadmill, but it's harder on the knees. The climber is nice when I want to really push my glutes in the process. Most of this summer I was running with my oldest son's Cross Country team, that was nice to be outdoors.... at home I will go out for a run, or hit the heavy bag.

[Valkyrie]

I hear you. I'm an avid fan of being outdoors. So I prefer to hit the trails year round if the weather isn't too harsh. I've become more disciplined about gym cardio since I developed Hashimoto's. Last month some idiot nearly ran me down while I was doing early morning road work. I joined a second gym closer to home so I can do my cardio a bit safer when I run. I have a heavy bag hanging off the "I" beam in my cellar. Love that thing!

I have an MP3 player for the longer work now and I just bought myself a TRIO so I can download AVI movies to it since I never like what is on the gym tv's. At home I toss in a movie. That's why I was up late watching Rambo last night!