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  1. Tiny profile Scipio
    21 Jan 2017 - Workout
    Body Parts: Biceps, delts
    Length: 60 minutes
    Equipment: Barbell, Dbs, bands
    Workout:

    4 x 10 DB swimmers press

    4 x 8 weighted dips

    3 x 20 band face bull

    4x
    6 muscle clean and press
    8 band tricep extensions

    5 x barbell curls until failure

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  2. Tiny profile Scipio
    17 Jan 2017 - Workout
    Length: 10 minutes
    Equipment: Wallball, pvc
    Workout:

    50-40-30-20-10
    Wall balls,
    Situps with pvc in snatch grip

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  3. Tiny profile Scipio
    12 Jan 2017 - Workout
    Length: 20 minutes
    Equipment: Bar, pull up bar
    Workout:

    5x
    10 BS from ground 135
    10 strict pullups
    20 Burpees over bar

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  4. Tiny profile Scipio
    356 - Post

    I used to have a personal trainer whom Luis Carruthers had recommended but he came on to me last fall and I decided to develop my own fitness program which incorporates both aerobic exercises and training. With weights I alternate between free weights and weight machines that use hydraulic, pneumatic or electromechanical resistance. Most of the machines are very efficient since computerized keypads allow one to make adjustments in weight resistance without getting up. The positive aspects of the machines include minimizing muscle soreness and reducing any chance of injury. But I also like the versatility and freedom that free weights offer and the many variations in lifting that I can’t get on the machines.
    On the leg machines I do five sets of ten repetitions. For the back I also do five sets of ten repetitions. On the stomach crunch machine I’ve gotten so I can do six sets of fifteen and on the biceps curl machine I do seven sets of ten. Before moving to the free weights I spend twenty minutes on the exercise bike while reading the new issue of Money magazine. Over at the free weights I do three sets of fifteen repetitions of leg extensions, leg curls and leg presses, then three sets and twenty repetitions of barbell curls, then three sets and twenty repetitions of bentover lateral raises for the rear deltoids and three sets and twenty repetitions of latissimus pulldowns, pulley rows, deadlifts and bent-over barbell rows. For the chest I do three sets and twenty reps of incline bench presses. For the front deltoids I also do three sets of lateral raises and seated dumbbell presses. Finally, for the triceps I do three sets and twenty reps of cable pushdowns and close-grip bench presses. After more stretching exercises to cool down I take a quick hot shower and then head to the video store where I return two tapes I rented on Monday, She-Male Reformatory and Body Double, but I rerent Body Double because I want to watch it again tonight even though I know I won’t have enough time to masturbate over the scene where the woman is getting drilled to death by a power drill since I have a date with Courtney at seven-thirty at Café Luxembourg.

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  5. Tiny profile Scipio
    Bateman - Workout
    Body Parts: Full body
    Length: 120 minutes
    Equipment: All
    Workout:

    Starmaster 20min
    Leg ext machine 5x10
    Back fly machine 5x10
    Crunch machine 6x15
    Bicep machine 7x10
    Bike 20min
    Leg ext 3x15
    Leg curl 3x15
    Leg press 3x15
    Barbell curls 3x20
    Bent over lat raises 3x20
    Lat pulldown 3x20
    Pulley rows 3x20
    Deadlifts 3x20
    Bent over barbell rows 3x20
    Incline bench press 3x20
    Seated lateral raises 3x20
    Seated dumbbell press 3x20
    Cable pushdowns 3x20
    Close grip bench press 3x20

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  6. Tiny profile Scipio
    03 Jan 2017 - Workout
    Equipment: Kettlebell
    Workout:

    100 KB snatches for time @ 70 lbs
    HOWEVER, every minute on the minute after the first minute, 5 HSPU

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  7. Tiny profile Scipio
    30 Dec 2016 - Workout
    Body Parts: Full body
    Length: 15 minutes
    Equipment: Barbell, Erg, pullups bar
    Workout:

    EMOM do one exercise set, ie first min row ten cal, second min do CJs. Do five rounds for 15 min total.

    10 cal row
    5 Clean and Jerk @ 155#
    3 Bar Muscle up

    | 1 | | 0
  8. Tiny profile Scipio
    Zyzz No. 5 - Workout
    Body Parts: Full Body
    Length: 75 minutes
    Equipment: Barbell, pullup bar, squat rack
    Workout:

    3 sets of Deadlifts 8-10 reps
    3 sets of Squats 8-10 reps
    3 sets of Clean and Jerk 8-10 reps
    3 sets of Weighted Pull ups 8-10 reps

    | 1 | | 0
  9. Tiny profile Scipio
    Zyzz No. 4 - Workout
    Body Parts: Shoulders/Triceps
    Length: 75 minutes
    Equipment: barbell, dumbells, bench, lat pulldown
    Workout:

    4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
    3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
    3 sets of front raises 8-10 reps
    3 sets of Lying Rear Delt Raises 8-10 reps
    3 sets of Close-Grip Bench Press 8-10 reps
    4 sets of Pulldowns 8-10 reps
    3 sets of Skullcrushers 8-10 reps

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  10. Tiny profile Scipio
    Zyzz No. 3 - Workout
    Body Parts: Back
    Length: 75 minutes
    Equipment: Latpulldown, barbell, dumbbells, GHD
    Workout:

    3 sets of Lat Pulldowns 8-10 reps
    4 sets of Deadlifts 8-10 reps
    3 sets of Bent Over Rows 8-10 reps
    3 sets of Dumbell Rows 8-10 reps
    3 sets of Hyperextensions 8-10 reps

    | 0 | | 0
  11. Tiny profile Scipio
    Zyzz No. 2 - Workout
    Body Parts: Legs/Calves
    Length: 75 minutes
    Equipment: Barbell, squat rack, leg press, leg machines
    Workout:

    4 sets of Squats 8-10 reps
    3 sets of Lunges 8-10 reps
    3 sets of Leg Press 8-10 reps
    3 sets of Leg Extensions till failure
    3 sets of Leg Curls 8-10 reps
    -Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.

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  12. Tiny profile Scipio
    284 - Post

    post

    Post barbell Mini barbell
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  13. Tiny profile Scipio
    Zyzz No. 1 - Workout
    Body Parts: Chest, Biceps
    Length: 75 minutes
    Equipment: Dumbbells, bench, dip bars, ez curls bar
    Workout:

    4 sets of Incline Dumbbell Press, 8-10 reps
    3 sets of Bench Press, 8-10 reps
    3 sets of Incline Flies, 8-10 reps
    3 sets of Chest Dips until failure
    3 sets of Barbell Curls, 8-10 reps
    3 sets of Preacher Curls, 8-10 reps,
    then drop the weight to half, and push out another 8

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  14. Tiny profile Scipio
    188 - Post

    Every day, once a day, give yourself a present.

    | 2 | | 0
  15. Tiny profile Scipio
    Ahtanum - Meal
    Calories: 177 kcal
    Macronutrients:
    Protein: 47 g
    Fat: 42 g
    Carbs: 237 g
    Ingredients:

    Nectarines


    Recipe:

    Preheat oven to 350;
    Stir Nectarines x 2 tablespoon into large bowl,
    serve over rice

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