The Official TS Workout & Nutrition Thread
#2412
Just finished second time through 16 day workout, three more times through it and I will be moving on. It has kicked my ass, looking at it from the start, it looked rather simple. Sample:
Day 1
Back/Chest:
Bent leg dead-lifts 15,10,8,6,4 reps
Flat dumbbell press 15,10,8,4/8 reps
Barbell rows 12,10,10,8/8 reps
Incline chest press machine 15,10,8,6/8 reps
Close lat pull-down 15,12,10,8/8 reps
Dumbbell fly on incline bench 15,12,10 reps
Hammer strength row machine 12,10 reps
Day 2
Legs/Calves: (focus on quads)
Hack squat feet together 20,15,12,10,6/10 reps
Leg press 15,12,10,10/10/10 reps
Dumbbell walking lunges 12,8,8 each leg
Extensions 20,15,12,10/10 reps
Inner thigh machine 15,15,15 reps
Seated calves 15,15,15,15 reps
Standing calves 20,15,10 reps
Day 1
Back/Chest:
Bent leg dead-lifts 15,10,8,6,4 reps
Flat dumbbell press 15,10,8,4/8 reps
Barbell rows 12,10,10,8/8 reps
Incline chest press machine 15,10,8,6/8 reps
Close lat pull-down 15,12,10,8/8 reps
Dumbbell fly on incline bench 15,12,10 reps
Hammer strength row machine 12,10 reps
Day 2
Legs/Calves: (focus on quads)
Hack squat feet together 20,15,12,10,6/10 reps
Leg press 15,12,10,10/10/10 reps
Dumbbell walking lunges 12,8,8 each leg
Extensions 20,15,12,10/10 reps
Inner thigh machine 15,15,15 reps
Seated calves 15,15,15,15 reps
Standing calves 20,15,10 reps
#2413
looking good Strebo!
talk a bit about your WO history,goals for now and diet/training...would be interesting
Ali,
congrats on breaking the 81 wall..![Smile](https://teamspeed.com/forums/images/smilies/smile.gif)
I think this inspires a lot of people not posting but looking to get in shape and makes them understand that it is not necessarily all that grueling and stuff to get there![Smile](https://teamspeed.com/forums/images/smilies/smile.gif)
btw,..
I don`t give a shit about the scale..it only counts at competitions or for gymrat chatter..
talk a bit about your WO history,goals for now and diet/training...would be interesting
Ali,
congrats on breaking the 81 wall..
![Smile](https://teamspeed.com/forums/images/smilies/smile.gif)
I think this inspires a lot of people not posting but looking to get in shape and makes them understand that it is not necessarily all that grueling and stuff to get there
![Smile](https://teamspeed.com/forums/images/smilies/smile.gif)
btw,..
I don`t give a shit about the scale..it only counts at competitions or for gymrat chatter..
![Wink](https://teamspeed.com/forums/images/smilies/wink.gif)
#2415
![Shrug](https://teamspeed.com/forums/images/smilies/teamspeed/ts2/shrug.gif)
just sayin'
![Ballkicker](https://teamspeed.com/forums/images/smilies/teamspeed/ts2/ballkicker.gif)
#2418
That's an actor from TrueBlood.
Right now my diet and lifting is an obsession/life change as well, in some peoples eyes. Of course it's hard to maintain, but I work my ass off in the gym everyday.
Right now is the first time in... gawd knows how long where I can see my six-pack (well, I can only see 4 of the 6, unless my abdominal is in use with a lift).
What BF% do you think he is at in that picture, and what bf% do you think I'm at in mine?
Right now my diet and lifting is an obsession/life change as well, in some peoples eyes. Of course it's hard to maintain, but I work my ass off in the gym everyday.
Right now is the first time in... gawd knows how long where I can see my six-pack (well, I can only see 4 of the 6, unless my abdominal is in use with a lift).
What BF% do you think he is at in that picture, and what bf% do you think I'm at in mine?
#2419
@GLN: I have a very good friend, actually give me my current workout, but he lives that lifestyle. He weighs everything he eats and gave up drinking 4-5 years ago. He does compete in body building competitions, in the off season he looks a little more cut than that guy. It is a huge lifestyle change.
Last edited by yzracer931; 05-23-2012 at 04:29 PM.