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Sparbeque

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About Sparbeque

  • Rank
    Newbie
  • Birthday 06/25/1988

Character Details

  • Location
    Southern California
  1. 10/3 Workout Clean & Press/Bent Over Row: 8,6,4,6,8. 2min rest Clean & Press: 100,110,130,110,100 Bent Over Row: 110,120,130,120,110 Bench Press/Upright Row: 8,6,6,8. 1min rest Bench Press: 65, 85, 85, 65 Upright Row: 70, 80, 80, 70 Bulgarian Split Squat/One Leg Step up: 8,6,4,12. 2min rest Bulgarian Split Squat: 45,55,70,45 One leg Step up: 45, 55, 70, 35 Cable cross over: 6x6, 25lbs. Rotator Cuff work with cables. 1/2 mile on treadmill 5:00 1000m row in 4:56 2 miles on treadmill 26min
  2. 10/1 Workout Warmup: 10min mile Squat/Deadlift: 8,6,4,6,8. 2min rest between sets Squat/Deadlift: 155, 185, 200, 185, 155 Chest Press Machine/Power Upright Row: 8, 6, 6, 8. 1min rest betwee sets Chest Press Machine: 85, 100, 100, 85 Power Upright Row: 95, 115, 135, 105 Pull downs/Military Press: 8, 6, 4, 12. 1min rest between sets Pull downs: 90, 100, 125, 85 Military Press: 70, 80, 90, 50 Cable Lat pulldowns: 3x10: 20, 25, 35 Lumberjack Press: 6x6: 40, 40, 50, 50, 45, 45. Rotator Cuff work with cables. 1200m on rowing machine in 6:30. 2 miles on treadmill in 23min.
  3. 9/26 Touch Rugby Practice for two hours. 9/27 Workout: Warm-up: 9 minute mile Decline DB Press/One Arm Row: 8,6,4,6,8. 1min rest between sets Decline DB Press: 30, 35, 50, 35, 30 One Arm Row: 45, 50, 55, 50, 45 Overhead Squat/Clean Push Press: 8, 6, 6, 8. 2min rest between sets Overhead Squat: 55, 65, 65, 55 Clean Push Press: 125, 145, 145, 125 Deadlift/Front Squat: 8,6,4,12. 2min rest between sets Deadlift: 135, 155, 200, 135 Front Squat: 95, 115, 135, 95 Cable Crossover: 6x6 25lbs Rotator cuff work with cables 1200 meters on rowing machine, 7 minutes.
  4. Workout: Warm-up: slow pace 1-mile run: 10 minutes Clean and Press/Bent over Row: 8, 6, 4, 6, 8. 2min rest between sets Clean and Press: 95, 105, 125, 105, 95 Bent over Row: 100, 110, 125, 110, 100 DB Chest Press/BB Close Grip Upright row: 8, 6, 6, 8. 1min rest DB Chest Press: 40, 45, 45, 40 BB Close Grip Upright row: 60, 70, 70, 60 Bulgarian Split Squat/One leg step up: 8, 6, 4, 12. 1 min rest Bulgarian Split Squat: 35, 45, 55, 25 One leg step up: 35, 45, 55, 25 Rotator Cuff work with cables. 20 minutes on stationary bike.
  5. I play for the Ventura County Outlaws, we're SCRFU DII. We actually played the Irish twice during the 2011 season, they're definitely a great club to play with.
  6. Update for 9/24: Intermittent fast from previous dinner at 6pm-6pm Monday night. Bag of almonds and cup of coffee pre-workout. Workout: Warm-up: slow pace 1-mile run: 10 minutes Superset Squats/Deadlifts: 8, 6, 4, 6, 8. 2min rest between sets Squat: 145, 165, 185, 165, 145 Deadlift: 145, 165, 185, 165, 145 Superset Chest Press Machine*/BB Upright row: 8, 6, 6, 8. 1min rest Chest Press: 90, 110, 110, 90 Upright row: 60, 80, 80, 60 Superset Lat pulldowns/Military Press: 8, 6, 4, 12. 1 min rest Pulldowns: 80, 90, 110, 65 Military Press: 60, 70, 80, 50 Lumberjack Press: 6x6. 1min rest 30, 30, 50,
  7. Long-time reader, first time poster. Let's see how this goes. Starting Info: Age- 24 Height- 6’3†Weight- 263 1. Cardio: Prepare for rugby season by running 3 miles 4x a week. The faster the time the better. Will update with basetime tonight after workout. 2. Strength: Lift 4x a week, miss zero workouts during the challenge. Compound exercises, and supersets to help maximize strength gain and help with weight loss. 3. Diet: Drop to 245lbs. Go Paleo. Stop eating anywhere with a drivethrough, and prepare my own meals 6 days per week. Limit drinking alcohol to one day per week. 4. Read “
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