The VN workout thread!

[Vol Mania 21]

that movie is hilarious

 

[hohenfelsvol]

Cycled 10 miles last night. Quick ride by most standards. Back to running today.

 

[Vol Mania 21]

i've taken most of this wk off to heal my shoulder which seems to be getting better. today is leg day tho so back in the gym. tomorrow if i don't lift i'm going to do at least 30 mins of cardio

 

[Lexvol]

I have discovered the joys of an arc trainer. Best cardio work out I've ever gotten bar none.

 

[JZVOL]

I've been combining a bunch lately so I have a few days to run outside.

Monday
Incline (Hammer strength) Chest
10,6,4, failure/ 360 lbs, 370, 375, 360

DB bench press- 2 sets
8,6/ 90 lb db, 95

DB pullovers 3 sets of 10 with 50 lb DB

Two shoulder exercises

Incline skull crushers (e-z bar) 3/10 with 30lbs on each side
Over head db extension with 30 lb DB 3 sets of 8
Two sets of dips to failure

 

[volwindy]

What are you doing to work out your abs?

ahem jhen..

 

[Vol Mania 21]

i do hip thrusts for abs, if you get my drift

 

[Lexvol]

i do hip thrusts for abs, if you get my drift

I bet that treehole keeps getting bigger and bigger! Or What do you do with all the drywall dust?

 

[JZVOL]

Thurs.
5 sets of failure pull ups
3 sets failure chin ups
2 sets of 8 to 10 DB bent-over row with 65 lb DB
3 sets of 10 shrugs with 80 lb DB

Then I'll do some hammer curls, concentration, overhead cable curl

The rest of the week I'm trying to do abs, squats and run.

 

[Vol Mania 21]

I bet that treehole keeps getting bigger and bigger! Or What do you do with all the drywall dust?

ah with all the storms we've had lately the wind just blows it away.

 

[Vol Mania 21]

i'm still doing x-reps their mass workout rt now. will start their lean workout in a few wks

 

[JZVOL]

i'm still doing x-reps their mass workout rt now. will start their lean workout in a few wks

What do you do for the lean workouts?

 

[Vol Mania 21]

i'm not sure just yet, havent read their book

 

[Vol Mania 21]

after about 8 wks of the lean workout i'm planning on doing their 10x10 workout. from what i've heard, its ridiculous

 

[volfreak630]

What supplements do you guys take?

 

[VOL RN]

whey and casein.

 

[JZVOL]

N.O.-Xplode and Cellmass at times, animal pak vitamins and protein some.

 

[Vol Mania 21]

protein bars, fish oil, vitamins, and green tea extract. that's it. everything else messes w/ my stomach.

 

[JZVOL]

Yea, I only take the creatine stuff for 6-8 weeks and then lay off for awhile.

 

[Vol Mania 21]

i've layed low this wk. i'll b back in the gym today bc its leg day, but won't start back til sun. think i messed up my rotator cuff

 

[JZVOL]

I did the same, but it's getting better. I'm just making sure I stay very controlled and use good form. But a couple weeks ago I could barely throw a football but the shoulder seems to be coming back around.

 

[VOL RN]

i've layed low this wk. i'll b back in the gym today bc its leg day, but won't start back til sun. think i messed up my rotator cuff

that sucks...i have a S.L.A.P. tear in my right shoulder. Kinda sucks...

 

[Vol Mania 21]

ya i don't think its anything major, maybe a slight tear in it. that's the thing i'm not reckless w/ it. but its something that's bothered me for a few years, but that's when i lifted heavy all the time for ball. now i don't care its more bout how i look instead of how much i bench

 

[wounded mullet]

can you feel the burn?

 

[volfreak630]

Does NOexplode work well for you? right now im on cytogainer from the company who makes muscle milk.