#superset training

[laraismyfitnessgoals]

Fitness Blender 5-Day Challenge Day 2: Upper Body Supersets with Cardio Bursts

[kaiokenday]

it’s electrifying everytime 🙃🤫

[lance-thunder-reporting-live]

Hey Phantom. I know you're a guy who likes to work out cuz you're super strong and could give strongmen like Mitchel Hooper a run for his money with how easily you tossed that bus the other day, so I wanted to run my gym program by you. Obviously, I'm going for max hypertrophy on all my sets. I do full ROM on all reps except the last few which I do lengthened partials.

Here's my push day where I train chest, shoulders, and triceps. Chest is my favorite day. Sometimes I skip my monthly leg day to do chest day instead. I'm so buff though I don't think anyone can notice that I skip leg day.

I'm totally natty, btw. I don't do any gear. Just cuz I know you were probably thinking I do because of how jacked I am. You should see me with an arm pump.

The first thing I do is I start my morning with two creatine pills and a full glass of water. Then after school, it's time for the workout. I take a shot of preworkout. I'm not a pussy so I just take the powder straight from the scoop. (Okay, I lied, I actually do mix it in my shaker, but I like to say that I take the preworkout dry because it makes me sound cooler. Do I sound cool?)

Then I warm up with 10 minutes of stairs to get the blood pumping, and I do my dynamic warm up. I do dynamic stretches with a broom handle mostly. But I also do pushups and dips stuff too.

My push day is:

Chest press: dropped weight warm up

Chest press: (godda get that chest pump at the start you know what I mean?)

Arnold press

Chest press incline

Lat raise / weighted dips: supersetted

Chest flys

Triceps overhead extension

After my workout, I go home and make sure to drink a protein shake within that hour window for max hypertrophy. I also take another two creatine pills with that protein shake.

So what do you think? Pretty sweet, right? My chest and shoulder pump from this is huge. I do an RPE of like 8-10 on pretty much everything.

In total I probably am hitting about 150g of protein per day. I'm in a bulk phase currently. Probably will continue it for another 8 or so weeks before I start cutting. My gains are insane right now though. Again, I don't have any juice flowing in me. Not enhanced at all. Just because I know you were thinking that maybe I was on a little bit of gear, but I'm natty. I'll take any test you want and I'll come up clean.

I love you, Phantom.

—Dash

P.S. Call me 💚

I, uh, I don’t really know what any of that means really. Gym is, was my least favorite class in high school. I don’t really think I need to get any gains or anything. Like, I already have my powers and all that.

But, it totally works for you, man. Like, that workout sounds great. And yeah, you have been getting really buff and stuff. Awesome that you’re having fun and all that.

And I totally believe you about being, uh, natty? Yeah. You don’t have to take any tests or anything, it’s all good. Very cool. Yeah

[gym-x-plus]

 

It doesn’t matter if you don’t have a huge amount of weight to use at home… if you train smart you can have such an epic workout and make gains. My 14 home workout plans on the Believe App have been cleverly structured to make the most out of your time and achieve REAL results.

Last couple days left to get 30% off the annual & quarterly subscriptions to my app 🫡

1️⃣ Barbell Deficit Straight Leg Deadlift - 10 res x 4

Using a deficit for more ROM to further stretch the hamstrings.

2️⃣ SUPERSET (per leg) x 3

~ DB Static Lunges - 10 reps

~ Bodyweight Lunge Jump Ups - 10 reps

Swap to other leg after completing the above.

3️⃣ SUPERSET x 3

~ KB Heel Elevated Squats - 10 reps

~ Bodyweight Heel Elevated Squats - AMRAP

4️⃣ Long Banded Single Leg Leg Curl - 10 reps per side x 3

Attach a long band to a fixed object and use an ankle strap. These are so good!

5️⃣ DB Kneeling Squats - 10 reps x 4

I honestly think this was the toughest exercise of the workout. If it’s harsh on your knees put a cushion under them.

You can swap any barbell or kettlebell exercise for dumbbells if you are limited on equipment.

Good luck, not that you’ll need it 👏🏻

Oh and remember,

THICK THIGHS SAVE LIVES 💯

©️Credit ig @kimfrench87

#fit #fitness #fitgirl #fitnessgirl #gym #fitnessmodel #workout #squat #sportgirl #abs #glute #glutesworkout #glutegains #hip #leg #legs #legday #cardio #core #body #bodypositive #bodybuilding #bodygoals #backtraining #walking #beach #bikini #bikinimodel

[aeleawriteswell]

Good afternoooooooon!

The plan that I'm on with my running app can incorporate running, strength training, mobility and Pilates—if you wanna.

I made the decision at the end of last year to do a mix of running, strength training and mobility. I have three scheduled extended runs, three strength training days and on Sundays where I do my longest run for the week, I also training mobility.

I take Fridays off because they are my busiest days at work, so I appreciate the extra hour and a half of sleep.

Today was a strength day, so I did a 1.2km warm up walk, before completing the following:

2 sets of:

Fire Hydrants x20 secs leg

Clam Shells x20 secs per leg

Step Up and Knee Drive x6

Banded Face Pulls x6

Raised Leg Hip Thrust x10

Single Leg Calf Raise x8 per leg

Standing Barbell Press x8

Sumo Deadlift x8

Plank x20 secs

Standing March x10 per leg

I had to skip two exercises (not listed) because I'm way too heavy to be putting so much weight on a shoulder that I previously dislocated, but otherwise, this was pretty manageable!

There was a 90 second rest between each superset as well.

I made baked oats this morning and had it with yogurt and it was honestly so good I'm adding it to the bi-weekly breakfast cycle.

Lunch today was a sandwich with a serving of chips, and I currently have chicken defrosting to make a Chicken Teriyaki Bowl with veggies.

I hope everyone is having an excellent week!

[nenelonomh]

this morning's workout ❤️

it's a bit different trying to train at home,, i don't have nearly as much equipment and i'm really feeling the absence of community. it's ok though! training will be back to normal in a week and a half.

i like recording my workouts because then if i ever don't have enough brain power to create a new little plan, i'll just use an old one and maybe change the reps or weight. i'm actually super proud of this one because when i began training, i was so horribly scared of picking up heavier weights. i thought that it would make me look bulky. looking back, that's such a silly thing to be scared of. i'm so much stronger and more capable now. (and i look toned, not bulky).

3 supersets:

10 step ups per leg, 50cm, 2x 4kg dumbells

20 hip thrusts, 4kg

3 supersets:

20 squat steps, 2x 4kg dumbells

30 leg raises, no rest

3 supersets:

10 rdls, 4kg dumbells

wall sit 2 minutes

--------------------------------------------------------------------------

❤️joanne

[meg2md]

Finished Volume 41 of Berserk, the last of Miura's work before he died, and I am unwell. I can't believe I didn't know about this series before recently!!!! I'm wrecked. It got me through the first three weeks of this night block, but I'm not sure how I'm supposed to survive the last week when I'll just be perseverating on the unfinished story :(

I still have work I need to do (M&M, AROM/FSE demos, surgical skills session paperwork) but I'm just not motivated.... All I want to do is re-read Berserk, go to the gym, and roleplay Guts and Casca fucking shit up in various video games :') at least I have this weekend off, because I've worked essentially three weeks straight and I'm tired

I got my first pull-up back at the end of August but haven't been able to progress past 1-2 with "ok" form and we're mid-way through October. I pulled the trigger on a pull-up bar and am going to try and focus my gym workouts on training specific muscles used for pull-ups but not unassisted pull-ups themselves, since I think too much of my limited gym time is wasted spinning my wheels with possibly questionable form when I could just do them at home when I have a spare second. I feasibly can only make it to the gym twice per week. There's just isn't enough time in residency to get all my extracurricular work done, clean my apartment, and enjoy life/hobbies/friends if I do any more than that. Which is sad. It's like, what's the point of life? Will I look back in 10, 20 years and actually be happy with everything I've accomplished? I don't think the answer is necessarily "yes" right now because I'm lonely and overworked and not sure what the point of anything is (lol I'm doing gr8) but that's another discussion. The only thing I know is that my physique/fitness/athleticism is one of the only things even remotely in my control, even if it still feels mostly out of my control due to residency constraints (poor eating habits, no time)

And yet we struggle on (gatsu <3)

I lost my 24/7 keycard to my gym so I'm going to hit the nursing school "gym" when I get off in the morning, plan for a "pull-up supplement" routine as follows:

Elliptical warm-up x10 min

Should rolls with bar, straight arm for warm-up

Inverted rows (with rings if able, otherwise barbell)

Bench press

Seated cable row

Superset tricep dips/t-arm raise

Superset dumbbell pull-overs/y-arm raise

Straight-arm Pushdown

Wide-grip scapula pull-ups

Dead hang

Ab exercise/hollow body rocks

General things to focus on for pull-ups:

External arm rotation for scapular activation, chest up;

Generate push-up/pull-up/bench press from muscles between shoulder blades; don't pull from hands - imagine arm is upper jaw, side is lower jaw and "biting down" to close versus "pulling up" (drive from your lats)!;

Body curls - bring legs up to bar

Target wide grip because it's my weakness, can focus on lats and small shoulder blade muscles

Practice hard movements, assisted if needed, to develop neuromuscular patterns - don't break form!! Stay within ROM with good form!! High rep/volume these movements

Focus on shoulders AWAY from neck for pull-ups and push-ups; engage back

[liesmyth]

As a certified #jock do you have any home workout tips? I got to get back into a gym but in the meantime I have a barbell and dumbbells at home but no bench or rack, and I don't want to die in an embarrassing self-inflicted accident

I DO!!! Ok, you might know this but reddit is a goldmine for exercise tips; I really recommend the r/bodyweightfitness wiki, and the FAQ over at r/xxfitness (women-centric, nb/trans inclusive) that has an excellent routine rec page for intermediates & beginners.

PERSONALLY. I love love love Caroline Girvan on youtube, my quarantine workout buddy. I think she's since moved to a paid app, but her workout programs are still up. They are actual programs, with a progression scheme etc; she demonstrates exercises and modifications in the videos; and they're pretty tough depending on the amount of weight you use. They helped me not only keep but also grow muscle mass during lockdown, with just an adjustable dumbell set (I swear I'm not being paid to say this) and they're quite fun, with timed reps, supersets, bodyweight exercises etc.

Each program is 10 weeks, 5x weeks (but you can take it at your own pace) and it includes 1 full body workout, 1 cardio / HIIT / circuit training day, and 2x lower body + 1x upper body or viceversa depending on the week. I'm probably making it sound harder than it is, just check out these playlists:

Epic 1 // Epic HEAT // Iron Series <<< these are the ones I've personally done, but there's a LOT more on her channel. I recommend different weights for lower and upper body if you can swing it, and you'd probably want to modify the exercises to incorporate barbell work where you can manage it - like for lunges and rows - maybe bridge chest press from the floor if you feel up for it?

Fun alternative! If you don't want to follow youtube programs is bodyweight-centred programs? Again I rec bodyweightfitness above, they have loads of resources for recommended progressions for stuff like pistol squats or push-up variations etc. Or work on explosiveness doing jumps dumbell cleans, lunges work etc. I feel like you can build a pretty decent upper body progression program even without a bench doing floor presses and maximising what weight you have doing single-arm stuff (like, one dumbell holds stready, the other arm presses) or playing around with isometric exercises and so on.

If you want to unlock next level home workouts you could also get a kettlebell / abs wheel / other deadly instrument. I HOPE THIS HELPS!!

[qrfit]

Day 4 of 5 day workout week:

It was a beautiful summer Thursday! I felt the need to get back to the gym after an impromptu off day on Wednesday. But, it was for an excellent reason!

After dragging myself through it for a year, I FINALLY finished my Functional Training Specialist program with American Council on Exercise! Adding this to my Group Fitness and Personal Training certs has been a long time goal. It feels awesome to have it done! I took my final quiz yesterday (a 96%!) and was just mentally and physically exhausted. Mostly, it felt great to be DONE. Also, it felt great to get back to moving today!

-I started with total body strength training with dumbbells! Today, I tweaked the training a bit with a step down on the weights (8-12lbs) and a step up on the reps (generally 3 x 8 + 8), with some supersets. Rest time between sets was around 15-20 seconds to keep the HR going!

-Then I did cardio kickboxing with weighted gloves (14 ounces)! | designed a bunch of new kicking and punching combos and added my bonus weighted jump-rope intervals.

Total calorie burn = 484 kcals

I gotta say! I'm feeling pretty accomplished over these past few days. One more cardio day for the week and then I get some more REST! 🫶🏽

[onboardsorasora]

I wrote this on Sunday, didn't like it so I left it alone. Then I dove headfirst into my new WIP and i feel bad for not writing anything else soooo I guess I like it enough to post 😅 Its short but 🤷

Part 1 | Part 28 | Part 30

Part 29

Daniel groaned unintelligible words at Micheal and shucked off his sweaty shirt. He flopped it at the other man and they both giggled when it fell to the floor with a splat like noise. Cracking his neck from side to side, Daniel hiked up the fabric of his shorts further up his thighs then jumped back into his conditioning set without further prompting.

They were in LA for the week before the spectacle that was supposedly the Vegas grand prix. Max wasn’t looking forward to it at all, Daniel and Blake had bets about how much of a shit show it would actually be. The vibes on social media weren’t very promising. Either way, it was good to be in a place he considered home– his flat was very dearly missed– and it was also extremely great for Red Bull to have offered them the use of their training facility.

It came in handy when Daniel was almost bombrushed when leaving the tennis club he usually trained at. Videos of him training on the court shirtless and covered in sweat from exertion made the rounds, and zoomed in pictures of him laughing at something or the other had also been shared. There had been many thirsty comments, but his favourites were about how lucky Max was to get this every day. Gaddamn right he was!

It was Vicky that reached out with credentials and an address to the LA compound.

“Last 5, you got this DR.” Micheal called out, breaking him from his thoughts. He finished his heavy superset with a groan, dropping the weighted bar and immediately flashing his arms out. Willing the lactic acid to go away. If his movements turned into a sort of pseudo flamenco, then that was his and Mike’s business. 

“If we start a tiktok account, this’ll be the first video.” Blake said, lowering his phone.

And Blake’s blackmail collecting business.

Daniel groaned, they’d been threatening him with sharing pictures and videos with his newfound fan accounts.

“Et tu Brutus?” Daniel whined.

“Hey inflation is high as fuck right now, I can totally use the extra cash selling these would give me.” Blake pointed out with a grin, Mike’s snickering punctuated their stare off.

“I hate you so much right now.” Daniel grumbled, yanking up his previously discarded shirt and yeeting it at Blake who dodged it easily.

The kim possible/power rangers theme echoed in the gym and Daniel saw his phone lighting up in the corner where he tossed it with his keys and duffle.

“If you go answer that, I’m adding reps!” Mike threatened when Daniel made a move. 

“You guys are so mean to meeee!” Daniel complained with widened eyes and a pout. Blake snapped a photo, he’d turned on his shutter sound so Daniel would know.

“Now this one I’m totes selling.” He cackled and left the room.

[skinks]

“working out” to me just means any kind of exercise, you don’t have to be doing complicated supersets in your matching skintight influencer workout gear in the gym at 5am for it to be a workout. Like my past week for instance has been

Sunday: cycled 40 miles

Monday: rest

Tuesday: free-weights strength training + 2 mile run

Wednesday: 2 hours derby training

Thursday: 11 mile bike ride after work

Friday: 2 hours derby training

Saturday: 4 hour hike

Tomorrow: 11 mile cycle - 1hr kayak - 11 mile cycle home again

plus I like to do little bodyweight calisthenic/stretching stuff in my spare time. Like I’ll do some push-ups and sit-ups or yoga if im bored. I don’t have any set routine aside from derby sessions, I just do whatever I feel like doing that day. I would ideally like to be doing even more than I am, since once you get to a certain point the feeling of working out becomes addictive, or at least it does for me. exercise can be so much fun if you can find something you enjoy

[laraismyfitnessgoals]

Fitness Blender 5 Day Challenge Day 1: Lower Body Strength Training

[owlsandwich]

"The dark blonde of Eira’s hair was hidden as usual by one of her illusions, this time cycling through a rainbow of colours that cast a hypnotic glow over her pale face in the fading light. Like the magelights he’d seen earlier, it was an active spell, requiring constant focus even if it didn’t use much power. If it was distracting her, Alex couldn’t tell."

Thought I would post some book extracts about Eira to go with this lovely picture of her that I commissioned from @afusiek, as well as the short story I wrote for her as part of the Alphabet Superset!

~

"Eira settled down cross legged on a rock half embedded in the dirt and fished a little notebook out of her pocket.

“I thought you were complaining on the bus that you wouldn’t have anything to do?” Alex commented, as he saw his friend begin to sketch something out.

“Yeah, I just wanted to make you feel bad.” She didn’t look up."

~

"“I had a plan!” Oliver shouted back, and Alex couldn’t remember if he’d ever heard his uncle raise his voice before. “I had a plan to get Matthew, Alex and Dory out of Ardveld. I did not plan on having to deal with you! Or with—” Oliver broke off suddenly, and Alex watched his eyes flick from Roy to Eira. “Things have changed.” He finished weakly.

Alex’s thoughts took a second to catch up. The bags in the rooms made sense now; his parents had been planning on leaving the country. No question what he had wanted, and Eira—

“You were going to… leave me?” Eira’s quiet words were clearly audible in the silence.

“Eira. Please,” Oliver replied, “You have a home, and it simply wasn’t feasible to—”

“What were you gonna do? Just pack me off on the train? No explanation?” She was seething. “You’ve known me my entire life! You know what it’s like at home.” Eira stopped, jaw clenched. “Xander was right about you.”"

"When he looked up, Eira was standing beside Alex, wringing her hands in distress. “Roy!” Her words had become a panicked whisper. “You need to get up! I didn’t illusion you to have shoelaces!”"

@teacupsandstarlight :D just in case you'd like to see this!

[sagesolsticewrites]

ok i'm back w another potential request because i love your idea for the fic title thing so MUCH!! i can't resist using this title in honor of Glenda the Good Bitch™️ lmaooo

i'd LOVE to see what your beautiful brain comes up with for a fic titled simply: "Superset"

ahhh tysm mims!!! I was really looking forward to doing one of these fhskfh ☺️ superset for life!!!

(sorry not sorry about the gif 😉)

Title: Superset

Summary: You’ve harbored a crush on your stupidly handsome costar Glen Powell since the moment you met him. An up-and-coming actress, being cast in a blockbuster like Top Gun could be your big break, which is why you’re putting in all your effort training for the football montage— after all, “montages are forever,” as Glen continues to remind the entire cast.

You’ve had a few close calls when it comes to letting him know your feelings… but one day when it’s just the two of you in the gym, Glen offers to give you some pointers. Several hours in very close proximity… even closer than you two normally are 👀. Could this be the moment to confess your feelings?

Send in a request! Sage’s 1 Year Blogaversary Celebration!

[gym-x-plus]

another day another swipey glute workout 🍑

I’ve decided im going to re-enter my deadlift era, just for fun LOL even though i know its not ideal or really necessary as a bikini competitor

I used to be OBSESSED with deadlifts when i first started getting serious about the gym

I followed this bootleg google spreadsheet i found on reddit for tracking your deadlifts and increasing your strength 😂

but that plan worked her magic tbh and a loooong time ago (~2018) i could pull 3 plates for ✨ 2 reps ✨

It made me feel POWERFUL and excited to train every week, so let’s get back to that slowly but surely because physique goals or not - the gym should be fun and exciting !!!!

So anyways here’s the workout deets:

- abductions 3x15 (not shown)

- hip thrusts 2x15 (light) + 2x10 full rom + 10 pulses (heavier)

- deadlifts 4x12x10x8x1 LOL (pyramid set - increasing weight as reps decrease, ending with a sad 1RM at 225lbs)

- bulgarian split squats 4x8-10 / leg + last set superset bw to failure

- lying leg curls 3x12-15 (slow tempo - not shown)

Wish me luck on my deadlift journey and lmk what exercises make u feel like a boss 🍑 🫡

©️Credit ig @isasmithfit

#workout #legday #gluteworkout #deadlifts