Today’s Workout

[MikeNice81]

High Volume Full Body

Incline chest Press: Warm up 2x10
Work Set 3*12

Body Masters Super Squat: Warm up 2x10
Work Set 3*12

Decline Chest Press: 2x12, 1x8, 3, 2 pause reps

Assisted Pull Up/ Assisted Dips super set
Work Sets 3x12, 1 AMRAP

Rear Delt Rows 4x12

 

[Gary]

Haven't worked out in a long while, but I did purchase this last year. 4 month wait to get it and then was too cold to ride. I've been playing with it some to get my legs use to it before I go on a all day ride with the family. Baught my wife a Giant mountain bike and taught her how to ride it "ish". I've been many hundreds of miles on a bicycle but I was half the wight and half the age I am now...

 

[MikeNice81]

Haven't worked out in a long while, but I did purchase this last year. 4 month wait to get it and then was too cold to ride. I've been playing with it some to get my legs use to it before I go on a all day ride with the family. Baught my wife a Giant mountain bike and taught her how to ride it "ish". I've been many hundreds of miles on a bicycle but I was half the wight and half the age I am now...
View attachment 15697View attachment 15698

Trying to teach my daughter how to ride again humbled me. I couldn't make it 200 yards without my legs screaming. I walk three miles everyday at work. Trying to peddle uphill in first gear wore me down.

That is when I decided I had to get back in the gym.

 

[Mr_Draned]

Warm up
10 Anchor squat/hinge transitions
10 halo + extension
10 squats
50 jumping jacks
5 push ups
5 straight jumps
:30 sec hinged hold
—
The Work
Mace Complex
-2 tilted mace squats
- 6 360’s (3L, 3R)
- 4 tilted mace squats
- 8 10-2’s
- 100 jumprope
= 1 rep
Added 5 tall or short slam ball slams after each 100 jump ropes.
1:00 minute rest
Repeat for 5 rounds
—
2 x 10 Mace 360 > mace curl > mace 360
2 x 10 mace rear pendulum
2 x 10 mace front pendulum

 

[MikeNice81]

High pulls - 10 singles
Cleans - 10 Singles
Good Mornings - 3*5
Horizontal Cable Curls / Tricep Extensions (20 second reps) 2*12
Decline Chest Press - 2*12 (10 second reps)

Making the best use of our limited work gym that I could using the "free trainer" and a chest press machine.

 

[MikeNice81]

Chest Press - 2 warm up sets 3x10 working sets
Shoulder Press - 3x10
Incline Press - 2x10, 2x8
Lateral Raise - 4x12
Assisted Dips - 3x12
Upright Cable Rows - 3x10
Triceps Extension Machine - 3x10, 1x 5(12 second reps)
Core Work

 

[MikeNice81]

Seated Leg Curl - 1 warm up, 3x12
Pendulum Squat - 2x10, 1x12
Laying Leg Curl - 3x10
Leg Extensions - 3x10
Seated Calf Raise - 3x20 fast + 10 Slow

 

[Mr_Draned]

Seated Leg Curl - 1 warm up, 3x12
Pendulum Squat - 2x10, 1x12
Laying Leg Curl - 3x10
Leg Extensions - 3x10
Seated Calf Raise - 3x20 fast + 10 Slow

Nice work!
I’ve been working on my house and haven’t trained for a few days.
However, I was swinging my mace in-between jobs all weekend.
Get done some painting, get some swings in while the paint dries.
Wrap up one job, mace swings before the next job.
I’m back on it tonight though!

 

[MikeNice81]

Nice work!
I’ve been working on my house and haven’t trained for a few days.
However, I was swinging my mace in-between jobs all weekend.
Get done some painting, get some swings in while the paint dries.
Wrap up one job, mace swings before the next job.
I’m back on it tonight though!

Sometimes that is the only way you can get it done. Plus, it can be great for recovery.

 

[Mr_Draned]

Back on the Public Assistance Project, which is my favorite program thus far.

Here is the link to Day 1:

Public Assistance project: #001 - Wolf Brigade

Public Assistance project #001. As part of our process of excuse-extermination, Public Assistance gives any and all access to pieces of our process.

wolfbrigade.com

I’ve completed this program 3 times.
There are 30 training days and it is designed to be done 4 days a week.
1st run I completed it in 8 weeks.
2nd time it was done in 6 weeks.
3rd time I banged it out in 5 weeks.
This round, I’m aiming for 5 days a week for a 6 week wrap up.

If anyone is interested in following along, let me know!

 

[Mr_Draned]

I got this in last night using 15, 20, and 35 lb kettlebells.

Public Assistance project: #002 - Wolf Brigade

Public Assistance project #002. As part of our process of excuse-extermination, Public Assistance gives any and all access to pieces of our process.

wolfbrigade.com

 

[MikeNice81]

Yesterday
Hammer Strength Iso Row - 1*12 add weight 3*10
Smith Machine Barbell Rows - 3*10
Smith Machine Shrug - 2*10, 1*15 (shoulders finally got warm)
Assisted Pull-up - 3*10
Preacher Curl - 3*10
Cable Curls - 3*10

Today
Super Standing Leg Press - 2 warm-up sets, 3*10

Smith Machine Low Incline Bench - 2 warm-up sets, 2*10, 1*5(pause) 3 (pause) 2 (pause) 2

Chest Supported T-bar Row 3*7 (need to lower weight)

Rope Upright Row/ Rope Curl - 3*10

Rope Tricep Press Down- 3*10

The plan is to add an extra set with the same 10 rep weight next week. The goal is 4*10 and then add weight while dropping back to 3*10. Progressive overload and undulating volume for hypertrophy. I plan to run that for 4-6 weeks.

 

[Mr_Draned]

Yesterday
Hammer Strength Iso Row - 1*12 add weight 3*10
Smith Machine Barbell Rows - 3*10
Smith Machine Shrug - 2*10, 1*15 (shoulders finally got warm)
Assisted Pull-up - 3*10
Preacher Curl - 3*10
Cable Curls - 3*10

Today
Super Standing Leg Press - 2 warm-up sets, 3*10

Smith Machine Low Incline Bench - 2 warm-up sets, 2*10, 1*5(pause) 3 (pause) 2 (pause) 2

Chest Supported T-bar Row 3*7 (need to lower weight)

Rope Upright Row/ Rope Curl - 3*10

Rope Tricep Press Down- 3*10

The plan is to add an extra set with the same 10 rep weight next week. The goal is 4*10 and then add weight while dropping back to 3*10. Progressive overload and undulating volume for hypertrophy. I plan to run that for 4-6 weeks.

That sounds like an badass plan!

 

[Mr_Draned]

Sunday

https://wolfbrigade.com/public-assistance-project-003/

Monday

https://wolfbrigade.com/public-assistance-project-004/

Tuesday

https://wolfbrigade.com/public-assistance-project-005/

I have also started incorporating 25 pullups, chinups, neutral grip or rope chinups to my daily routine.

 

[MikeNice81]

Monday
Seated Chest Press
Shoulder Press
Incline Chest Press
Lateral Raise
Parallel Bar Dips
Upright Rows
Tricep Extensions

It was supposed to be 4x10 with last week's weight, but I was also able to increase weight. I found alternating chest and shoulders allowed me to perform each exercise better.

Today
Seated Leg Curl
Pendulum Squat
Seated Leg Extension
Laying Leg Curl
Alternating Iso Lateral Leg Extension (to failure)
Low Speed Stair Master (15 floors to burn out legs)

Everything was 4*10 unless otherwise noted. Weights were all up from last week. I messed up on pendulum squats and didn't brace properly. I ended up with a lot of pressure in my lower back along my hips. The workout went well otherwise.

 

[Mr_Draned]

Monday
Seated Chest Press
Shoulder Press
Incline Chest Press
Lateral Raise
Parallel Bar Dips
Upright Rows
Tricep Extensions

It was supposed to be 4x10 with last week's weight, but I was also able to increase weight. I found alternating chest and shoulders allowed me to perform each exercise better.

Today
Seated Leg Curl
Pendulum Squat
Seated Leg Extension
Laying Leg Curl
Alternating Iso Lateral Leg Extension (to failure)
Low Speed Stair Master (15 floors to burn out legs)

Everything was 4*10 unless otherwise noted. Weights were all up from last week. I messed up on pendulum squats and didn't brace properly. I ended up with a lot of pressure in my lower back along my hips. The workout went well otherwise.

That’s a seriously badass program.
Hopefully you’re back feels better soon.

 

[MikeNice81]

That’s a seriously badass program.
Hopefully you’re back feels better soon.

It is a modified version of Jim Stoppani's "Machine Muscles" program. I usually don't recommend anything he puts out these days. However, this comes from a book he wrote before becoming a supplement shill and known liar. Some of the stuff in it is actually decent.

I think my back will be fine. I just have to remember that bracing is still important even on machines.

 

[MikeNice81]

Today
Hammer Strength Seated Row 3x10, +10lbs 1*10

Smith Machine Barbell Rows 3x10, +5 lbs 1x10

Assisted Pull-up 1x10, 3*2, 3x3 (My right hand was slipping and my forearms were getting a crazy pump. The new fat grips threw everything off.)

Smith Machine Shrugs 3x12, +15lbs 1x12 drop set -10lbs 1x12

Machine Curls 2x10, +15lbs 3xfailure

Alternating Cable Single Arm Curls 3xfailure

 

[Mr_Draned]

https://wolfbrigade.com/public-assistance-project-007/

Saturday morning
I ended with sets of mace 360 to curl to 360 to curl at the end for a cool-down.
Mind you, this is not the cute Onnit maces that people dance around with. This is a Wolf Brigade 8kg mace which is a different, and more effective in my mind, design. (That sounded arrogant, not my intention! It’s just a badass piece of equipment).

Public Assistance project: #008 - Wolf Brigade

Public Assistance project #008. As part of our process of excuse-extermination, Public Assistance gives any and all access to pieces of our process.

wolfbrigade.com

This was from this morning. I was cooked by the end, but feel great now!

 

[MikeNice81]

Today at work

Incline/Decline Chest Press (alternating sets) 4x8

Kettle Bell Curls 2xfailure per arm

Kettle Bell Shoulder Press 1xfailure per arm

Rear Delt Cable Fly 2x15

Tricep Press Down 2xfailure

Leg Press 3x15