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Rhyno Gym
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About this blog

Dog jock's workout blog

Entries in this blog

Sorry for the silence!

Been too busy training, and training others, to get things all written down here! Lots has been going on. Hitting new squat PR and building the dead lift! Kettlebells! 8 point planks! KICKBOXING! Training and routine updates to follow~

Glema

Glema

New Routine time!

So here is the breakdown of my new 6-8 week program: All exercises are 5 working sets of 10-8-6-4-3 reps with ascending weight except the overhead tricep extensions, pull ups and bar work, and core work outs. For deadlifts, squats and maybe bench, there will often be a last set @ 10 rep weight to failure. Monday Squats kettlebell lunge medley (forward, lateral, rear) core Tuesday Deadlift Shrugs bar work- levers, toe raises, shuttles, row Wednesday Stability ball medley stretching/SMR Thursday P

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Glema

SMR- the god send

Any experienced lifter will, or should, tell you that flexibility is CRITICAL to continued gains, body posture and joint integrity. Another crucial, and oft over looked, aspect is Self Myofascial Release, or SMR. Basically, it's a self massage with a foam roller, or tennis ball or something similar. I can definitely say, from experience, that SMR is really great, and feels great. I highly encourage EVERYONE to do it! I bring it up today, since I was finally shown a good exercise to loosen and re

Glema

Glema

Whoa!

YO! So, despite me silence around here, I've been pretty busy in the gym! Been working my deadlift, squat and bench, as usual, but have also been getting more into kettle bells, and of course keeping up with kickboxing. I'll have to write up a more detailed entry to report on all that. In short, things have been going pretty well! I've started to experiment more and more with some lifts by doing 6-8 sets of exercises I feel pretty strong in. This is especially been the case with my dead lift. Re

Glema

Glema

Super set 8x8!

Woof! So I've been modifying my standing 5x5 routine of bench press, dead lift and squat from the standard to making it four sets of 8 reps of a super set for both exercises. My workouts look something like this, as far as big lifts go: warm up balance/proprioceptive warm up Clean to front squat 5/5 Deadlift/dumb bell chest press superset 4/8 Squat/pull up superset 4/8 Bench press/barbell standing row superset 4/8 Supplementary lifts: Bicep curl 15s x2 shoulder raises 4/10 core routine cool down

Glema

Glema

WOOF!

WOOF! Been really, really busy with training these past few months, so I haven't had much time to be online and share everything. Thankfully, the hard work is really paying off. I've been refining and perfecting my 5x5 routine, adding some supplementary exercises and a new multi-joint lift! Basically, my routine is split between the following exercises, rotating muscle groups for appropriate rest. Also, I usually do sets with ascending weight, sometimes decreasing reps but less and less so these

Glema

Glema

Dead lifts and pull ups

Greetings again, muscle furs! Back with some of my own routine that I've been working the past few weeks, and some personal stats! First, some routine! As I've said, I've been working off of a rough 5X5 program of dead lifts, squats and bench in addition to my standard routine. I must say that I'm very happy with the added work, ability and gains! So, I want to share what I've been doing for specific body regions in addition to the added routine. I also happen to love pull ups, and today's work

Glema

Glema

Status update

Hello, muscle furs!! Introductions now complete, it's time to outline what I've been up to as far as training. The last 16 weeks, I've ramped up both my cardio and gym time. Ive been doing a body bootcamp/cardio-kick class for cardio that I've really enjoyed and has really improved my over all fitness. Im taking time off of this for the holidays, which should help with bulking up, but look forward to resuming it in the new year! As for the gym, I've pretty much switched over to a bulking up rout

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Glema

Starters

Welcome to the first entry of Strong Nub! I plan to both record some of my progress here, as well as lend my own insight and advice on muscle, health and fitness. For starters, I'll say that I've been lifting on and off for almost a decade, but have only taken to a bulk up program in the last year or so. So far, Ive gained about 20 good pounds, and some good bulk and definition. I'm a pretty slow gainer when it comes to weight, so Im pretty happy with myself. Measurements, stats and such will b

Glema

Glema

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