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trainwreck74

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Monday
Cardio am
45 min LiSS fasted

Cardio pm
20 min interval

Warm up 4 rounds
Bulldog complex
3 movements each side. 15 reps per movement
Lunges
Walking 10 each leg
Lateral 10 each leg
Diagonal 10 each leg
Reverse. 10 each leg
Band good mornings 10 reps
Plank 30 sec hold each
Front /side/front / side

Smith machine leg together squat
225 EMOM for 12 min 15 reps

Super set 5 rounds
*Hack squat sled
250lbs 15 reps feet tighter
15 reps feet wide apart
*Hip thrusters and hold at top( glute squeeze : I like to call the Brazilian butt lift ) 15 reps
*calf raises on sled 250 lbs 15 reps each
Feet together and straight
Feet wide apart and straight.
Shoulder width duck foot
Shoulder width pigeon toed

Super set 4 rounds
Walking lunges with 45lb db length of gym abs back 20 ish reps each leg
Standing leg curls
110 lbs 25 reps each side
Cassock squat. BW 10 reps each side

Foam roll and tons of stretching
Lots and lots of stretching.
 

trainwreck74

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6fc933229e5dfb60db282655faf75aa6.jpg
 

trainwreck74

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Wednesday
Cardio am
Fasted 40 min LiSS

Cardio pm
30 min interval

Warm up 3 rounds
Groin plate slides 7 each leg 45lb plate
Plank 30 sec hold each
Front / side/ front / other side
Monster walk with Bands 10 each side
Cossack squat 6 each side
Trx pistol squat 5 each side
Lunge complex 10 each
Lateral
Front
Diagonal
Rear
Bulldog glute hip activator
3 movements each leg each side 10 reps each

Light and easy
Deadlift
135x 20
225x 12 EMOM for 12 min.
325 x 10

Safety squat ass to grass
155x30
245x 12 EMOM for 12 min
295x 7
335x 5

Super set 8 sets
RDL 185x 7 10 seconds eccentric
Thrusters 135lbs 10 reps hold at top for last rep

Unilateral plate loaded pendulum leg press.
135 on each side.
15 reps EMOM for 10 min

Walking lunges 45 lb db length of gym
 

trainwreck74

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Thursday cardio
Am fasted
3.5 mile walk brisk pace. Lunges and air squats every 10 min.


Saturday
Am cardio
30 min fasted

Pm cardio
30 min interval

Warm up 4 rounds
Good morning band work
Cossack squats 8 each side
Bulldog complex 3 x 15 each side
Plank 30 sec hold each
Front / side / front / other side
Lunge complex
Front
Lateral
Diagonal
Reverse


Safety squat
155x 30
245x 15
335x 10
385x 7
385x7
335x 10
245x 15
155x25

Smith machine leg together walked out squat
Tabata
10 sec on 20 sec off for 12 rounds
225lbs

Super set 4 rounds
Step up with 135 barbell 16” box 10 each leg
Leg curl sliders 10 each leg
Hip thrusters 10

Leg extensions
Single leg - both on burn out last set
25 reps each side rotating until 300 completed. Then burnout. Adding 5 lbs each cycle

Foam roll and stretch. More foam rolling
 

maxmuscle1

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Pimp Chips! Nice Quads/legs ! Impressed ! I am concentrating on mine a lot now. I have some good wheels but I wanna get more detail hips/glutes and hit the abductors/adductors .

Max
 

trainwreck74

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Pimp Chips! Nice Quads/legs ! Impressed ! I am concentrating on mine a lot now. I have some good wheels but I wanna get more detail hips/glutes and hit the abductors/adductors .

Max

You have great wheels! And I agree on the hips/hams/ and glutes. My focus now too! My wife is like dammit, you already have a huge ass tho!
 

maxmuscle1

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You have great wheels! And I agree on the hips/hams/ and glutes. My focus now too! My wife is like dammit, you already have a huge ass tho!

Lol. I blame it on the Oil! I always have to get huge waisted jeans just to get my big ass into them . Oh well, we are a couple quarter houses at Los Alamitos! Straight out the gate! !!

Max
 

trainwreck74

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Lol. I blame it on the Oil! I always have to get huge waisted jeans just to get my big ass into them . Oh well, we are a couple quarter houses at Los Alamitos! Straight out the gate! !!

Max

I’ll take the compliment… having a large ass and pillars to match is not something that happens by accident my friend ;)
 

Twistedfords

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That was definitely aimed at you my brother, and you're a lot of dude, someone would have a hell of a time trying to get under your hips. A single leg to high crotch ain't happening there, you'll put them in a cartwheel toss haha!
I wonder how many of us are EX- wrestlers
 

Twistedfords

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I’m curious of the same… i’m sure there is quite an array of athletes on this forum.
I did 10 years of wrestling. Then 18 years later I got together with the old team and did a old guys tournament. It was a blast.
 

trainwreck74

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Monday
Am cardio
45 min fasted liss treadmill

Pm cardio
30 min interval

Warm up 10 reps each leg each side 4 rounds
Band deadlift
Groin plate slides
V-ups with sliders
Walking lunges
Bulldog complex
Lateral lunge
Diagonal lunge
Reverse lunge

Safety squat
155 x 30
245x 12 EMOM for 12 min


Super set 8 sets

Smith squat legs together
225lbs 12 reps
RDL 185 10 slow reps pause at bottom. On 4” box
Reverse hypers 10 reps

Hack squat machine 5 rounds
3 plates each side
25 reps for quays
20 reps for calves

Plate loaded leg curl 4 rounds total
70lbs total
Alternating 25 reps each leg until 100 achieved

Leg extensions (2x)
Single leg to fail then both for 25-30 reps ( fail)
50 lbs 20 reps
55 x 20
60x 20
65x20
65x20
70x15
70x15
75x 15
75x15
80 x 10
80x10
85x 10
85x 10

Loads of foam roll and stretching. Trying to isolate hip/ glutes and ham string attachments.
 

trainwreck74

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Tuesday
Cardio am
Fasted 3.5 mile brisk walk/hike


Cardio pm
30 min interval

Careful warm up and exercises from a torn rotator cuff, labrum , and long head of the bicep

Band warm up.
Lateral raises
Front raise left only
Reverse fly’s
Skiers
Facepulls
Off knee shoulder external rotation. Left only
Rotator cuff complex. Suitor light on right side left as normal

Smith machine left side shoulder press extenuating the front aspect facing forward
8 sets 12 reps
From the side
8 sets 12 reps

Super set 5 sets
Single arm Arnold press 10 reps (left only )
Upright row smith machine 10 reps ( only working the movement for right arm; left doing all the work )

Dip machine
All power to left arm, right is just taking a ride and trying to keep mobility and prevent it from locking up.
5 sets of 25 reps
 

trainwreck74

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Wednesday
Am cardio
45 min LiSS fasted


Pm cardio
20 min interval

Warm up
Heavy band good mornings. 10
Lateral lunges 10 each side
Plank 30 sec hold
Front / side/front /side
Bulldog complex 3 motions each side 10 reps each motion.
Diagonal lunges 10 each
Walking lunges 10 each


Walking lunges with 45 lb db
3 rounds length of gym

Step ups with 135 barbell
3 sets of 10 reps each leg

Leg extensions
10 sets of 25 each leg. 70lbs.
3 rounds both legs to fail 115lbs

Thrusters 100lbs (booty builder )
4 rounds of 12 reps holding at top of each

Sliding leg curls 3 rounds
10 reps each leg and then 10 reps together

Dead lift
3 rounds of 225 slow slow slow. 15 reps


Loads of stretching and foam roll
 

trainwreck74

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16bda526c2cfbb1b076cab9eaa538aab.jpg

This was Monday ..262 @19 weeks out.
 

Twistedfords

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Get Shredded!
Do you find that you have less joint pain when going much slower with your lifts ?
 

trainwreck74

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Do you find that you have less joint pain when going much slower with your lifts ?

I can’t say less.. because I don’t really have joint pain. But I am able to tap into a lot more muscle. So control abs stabilization is increased.
 

trainwreck74

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Monday
Cardio
Am
45 min interval fasted

Pm
Cardio
20 min arc trainer

Warm up 4 rounds
Heavy band good morning 10 reps
Lunge complex
Waking 10 each
Lateral. 10 each
Diagonal 10 each
Reverse 10 each
Plank 30 sec hold each
Front/ side/front / other side
V-ups with sliders 10

Super set 10 rounds
Safety squat bar (65#bar)
155 x30
205x15
245x 15 (5 sets)
295x10
335x 10
155x25
RDL between each set (10)
185 x 10 slow eccentric ( on 4” platform )and hold just off the slope at last rep

Unilateral pendulum leg press. Plate loaded
EMOM for 12 min 3 plates each side first 5 sets.
4 plates on each side last 7 sets

Kneeling leg curl machine plate loaded
(Alternating ) 75 lbs
15 reps each leg alternating until 150 reps completed.

Super set 5 sets
Walking lunges
45 lb db 12 reps each side
Ghd machine 10 slow reps

Leg extensions
Alternating single leg until fail then both legs for 30 reps or fail
Adding 5 lbs each alternate 20 reps each side until 200 completed.

Cardio LiSS 20 min
Stretch and foam roll

Tuesday
All cardio
4 mile walk/hike. Shitty weather so no bueno.
 

trainwreck74

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Friday
Pm cardio
45 min LiSS

Warm up
Band work
Lateral raises ( mostly one side )
front raises (left side )
Referees fly’s ( both )
Upright row ( left side )
Face pull (left side )
Rotator cuff complex ( very light )
4 movements each side

Unilateral incline press with plates
Left side 2.5 plates
Right side bar
20 reps each
5 rounds

Smith machine flat press
95 lbs left did all the work right just in for the motion 20 reps 5 sets

Single arm smith machine overhead seated press.
75lbs 25 reps facing forward( left arm all work right just going through motions )
20 reps from the side ( left only )
5 rounds

Suitcase Cary 45 lb db length of gym snd back
5 rounds

Cardio
20 min LiSS



Saturday
Cardio
2.5 hour hike weather sucks and too old for this shit. But completed.
 

trainwreck74

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Monday
Cardio
45 min LiSS am

Cardio pm
20 min interval

*Planks
30 seco hold each position
Front/ side/ front / other side
*Squats with hand abduction
10 each leg
*Groin plate slides
45lb plate - 7 per side
*Bulldog circuit. 3 movements 15 each leg each movement.
*Lunge complex 10 each leg
Lateral
Front
Diagonal
Reverse

A) 5 rounds super set
front squat 12 reps
135/ 185/225/225/275
RDL 10 slow reps
135/185/185/215/225

B)5 rounds 8 reps
Cossack squat with 45lb db
GHD eccentric lowering. 5 seconds

C) 5 rounds
Leg press 45degree sled. Unilateral plate loaded. 3.5 plates each side 15 reps
Standing leg curl 110lbs 15 reps each side

D) 5 rounds
Leg extensions 70lb single leg 25 reps each leg alternating until100 reached.
Leg curl with sliders.
10 reps

Stretch. Foam roll
 

trainwreck74

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Tuesday
Cardio am 30 min fasted

Cardio pm
3-1/2 mile hike



Wednesday
Cardio 45 min LiSS

Warm up
Band work
Lateral raises (left only )
Front raises ( left only )
Fly’s
Skiers.
Facepulls
Rotator cuff stuff. ( trying to minimize right )

Hammer strength incline press plate loaded
3 plates on the left. 25lbs on the right ( just for range of motion. )
15 reps EMOM for 12 min.

Smith machine flat press. 135 lbs left side all the work. Right side just going for a ride ( for motion )
8 rounds of 10 reps

Cardio 30 min LiSS
 

trainwreck74

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Thursday
Cardio
30 min interval
Core work
A) 4 sets
V-ups with sliders 8 reps
Reverse hypers 10 reps
Alternating rope attached rotating ball slams ( against wall) 10 each side
Glute ham raise 10 reps

B) 4 sets
Heal tap crunches 10 each side
Super mans ( w/twist ) 10 each way
Dragon flag ( hyper extended leg lifts ) 10 reps
Hollow holds 10 rocks
Russian twists. 10 each side

C) 3 sets
Cable crunch with rope 15 reps
Side jackknife in plank position. 8 each side
Ghd 10 slow reps
Banded good mornings 10 reps

Cardio
20 min interval
 

trainwreck74

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Friday
Am cardio fasted
30 min interval

Warm up
Band good mornings
Plank 30 sec hold each
Front/ side /front /side
Band reverse fly’s 20 reps
Lunge complex
Lateral
Diagonal
Reverse
Bull dog complex 3 movements each side 10 reps each movement.

Deadlift
135 x 20
225x10
Emom for 10min

Super set 7 sets
Kettlebell swing 76lb 10 reps
Farmers carry 70lb db length of gym and back

Super set 4 rounds
Batwing fly’s with db on incline bench right side just movement. Left side 30lb db 12 reps
Bent over rows
Left arm 100 lbs db 10 reps

Cardio
Arc trainer 20 min

*Need to move but long head if bicep and labrum tear makes back difficult too


Saturday am

Test judging a body body building show
Loads of great physiques .. but def a few stand outs. Bikini … I could judge and nail body building , figure, women and men’s physique all day.. butt bikini. Seems impossible to dial in locally what is wanted. We will see how I did later this week.
 

maxmuscle1

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Friday
Am cardio fasted
30 min interval

Warm up
Band good mornings
Plank 30 sec hold each
Front/ side /front /side
Band reverse fly’s 20 reps
Lunge complex
Lateral
Diagonal
Reverse
Bull dog complex 3 movements each side 10 reps each movement.

Deadlift
135 x 20
225x10
Emom for 10min

Super set 7 sets
Kettlebell swing 76lb 10 reps
Farmers carry 70lb db length of gym and back

Super set 4 rounds
Batwing fly’s with db on incline bench right side just movement. Left side 30lb db 12 reps
Bent over rows
Left arm 100 lbs db 10 reps

Cardio
Arc trainer 20 min

*Need to move but long head if bicep and labrum tear makes back difficult too


Saturday am

Test judging a body body building show
Loads of great physiques .. but def a few stand outs. Bikini … I could judge and nail body building , figure, women and men’s physique all day.. butt bikini. Seems impossible to dial in locally what is wanted. We will see how I did later this week.

You judged a bikini competition ? I look for great curves and lines but not exactly cut muscles. I like the outer lines in the Ab area but not a six pack . The clear High heels booty pop is kinda funny (if you have experienced mixed with inexperienced) . The walks & turns are nice ! Love Toned & Tight , Hair, Skin , Makeup, Outfit and they seem to stand out (the top 2-3 girls ) I make sure not to pick the tall ones everytime . I’ve seen 5’0” girls have better bikini bodies than 5’9” . Facial Expression and “If they are having fun, smiling “ is a big , big one . I do look at their stats of course, gotta take into consideration their time and effort. I definitely will do better with more competitions.
Each year , it seems the criteria changes .

Max
giphy.gif
 

trainwreck74

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You judged a bikini competition ? I look for great curves and lines but not exactly cut muscles. I like the outer lines in the Ab area but not a six pack . The clear High heels booty pop is kinda funny (if you have experienced mixed with inexperienced) . The walks & turns are nice ! Love Toned & Tight , Hair, Skin , Makeup, Outfit and they seem to stand out (the top 2-3 girls ) I make sure not to pick the tall ones everytime . I’ve seen 5’0” girls have better bikini bodies than 5’9” . Facial Expression and “If they are having fun, smiling “ is a big , big one . I do look at their stats of course, gotta take into consideration their time and effort. I definitely will do better with more competitions.
Each year , it seems the criteria changes .

Max
giphy.gif

I agree with pretty much everything you said except height. That is only a factor in overall because there is always a ridiculous amount of competitors in bikini so they break them down into height categories. Only a couple inches at most separate them. There are always a few standouts. Crazy physiques… so usually an easy selections for top two or three, but It’s the next 10-12 that are difficult. However a person has to be respectful and good to the athletes .. and give all of them quality critiques. No a lot a separate the others. That’s the grueling part for me anyhow. It was a good show, and tremendous competitors. Always great to see all that work presented on stage.
 
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