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  • Here's the scoop on what I do... 3 days a week. 1/2 big muscle group a day + accessory exercises...

    Ex. A) Flat Bench/Incline Bench/Pullups/Bent Over Row
    B) Deadlift/Upright Row/BB Curl/ DB Curl
    C) Squat/Dips/Close Grip BP

    For the first exercises I recently started doing 5 sets of 5 (approx. %'s of 1 rep max warmups/55/65/75/85/) and the secondary exercises like a curl I will do 2 sets of 8-12. Things like dips I do 3 sets to failure. I'm finally putting on some mass and leaning out at the same time. It's an amazing feeling.

    I usually hit my heavy bag or run for 20-30min post workout too. Then eat a big meal with some sweet potatoes or something too.

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    • 2km walk. Lots of pushups (40,30,20,25).

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      • 1 minute elbow plank,10 dive bombers,20 push ups,10 weighted lunges and 10 weighted squats (16lb kettlebell).
        25lb dumbbell - 10 curls & 10 presses L&R,10 neck rotations,10 crunches.
        35lb kettlebell - 10 swings,20 side bends L&R.
        sigpic

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        • Saturday:

          3x5 squat @ 150
          3x5 overhead press @ 150
          1x5 c&j @ 150
          1x5 dead lift @ 270

          Sunday: an hou pr on horseback, much of it at the trot.

          Monday: feeling stiff and sore!

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          • After sitting out last week with a bad cold, started working out again on Saturday. But Alas, the site was down. Workouts for the past three days:

            Saturday:
            Walked the dog 2 miles

            Incline Bench Press 5-5-5-5
            T-Bar Row 5-5-5-5
            Front Squat 5-5-5-5
            Good Morning 5-5-5-5
            Corn Cob Pull Ups 5x5

            Sunday:
            Power Cleans 5-5-5-5-5
            Push Press 5-5-5-5-5
            Dumbell Snatch 5-5-5-5-5 each side
            One Arm Dumbell Rows 3x10 each side

            Today:
            Walked the dog 2 miles

            Straight Ellyptical (elevation 11, resistance 5, s/m 240) 20:00

            Kenpo 60:00
            "Suffer no guilt yee who wield this in the name of Crom"
            Quote on the Father's Sword

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            • Have to work all day, so I slip back to the stock room for my "stock room workout" breaks. One workout is sets of 10 pushups with 30sec planks in between(usually 4 sets) followed by 25 modified pull-ups. The other is sets of chest dips(20) followed by tricep dips(30). Each workout takes 3-4 minutes max and I try to do 4-5/day. I can get a pretty good muscle burn and nobody even knows I've stepped away before I am back on the job:-)

              Doesn't sound like much, but it keeps my muscles in action instead of missing an entire day of exercise.

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              • rockclimbing, sweet! Now THERE'S a fun one!
                FaceBook: PaleoMusings

                We get one shot at life, let's make it amazing

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                • Walked the dog 2 miles

                  Five Rounds:

                  Reverse Grip Push Ups Off the Power Stands x 20
                  Flutter Kicks x 20
                  Pull Ups x 10
                  Kettlebell Swings x 20
                  Split Squat Jumps x 20

                  11:36
                  "Suffer no guilt yee who wield this in the name of Crom"
                  Quote on the Father's Sword

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                  • 30 minute run.
                    sigpic

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                    • Walked the dog 2 miles

                      Ellyptical 2 mile (elevation 12, resistance 6 s/m 240) 14:34

                      Kenpo 60:00
                      "Suffer no guilt yee who wield this in the name of Crom"
                      Quote on the Father's Sword

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                      • After work I'm going to do some:

                        Bench Press 5x5
                        db flies 5x5
                        tricep push downs 5x5
                        skull crushers 5x5
                        and some core stuff, such as planks.
                        Primal (2013)
                        Locavore (locally grown foods when possible)
                        Training consists of Muay Thai, BJJ, weight training, and mountain biking

                        Would like to be in good shape by my 36th Birthday (07-07-2013)

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                        • Light lifting: Squat 165 2x5, press 85 2x5, chins 2x8, then some technique work on cleans. Tonight I'll play racquetball 2 hrs.
                          If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

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                          • Walked the dog 3 miles

                            Barbell Complex, 4x5: RDL, Row, Power Clean, Front Squat, Press (95lbs)

                            Body Weight Circuit 3x20: Diamond Push Ups, Incline Sit Ups, Back Hyperextensions, Pull Ups, Dips, Mountain Climbers

                            Finisher: Sprint, Bounds, Carioca 3x2x40m
                            "Suffer no guilt yee who wield this in the name of Crom"
                            Quote on the Father's Sword

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                            • Tacfit warrior stress conversion today and some balance practice.

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                              • going heavy on the chest. biceps, triceps, and forearms today
                                Primal (2013)
                                Locavore (locally grown foods when possible)
                                Training consists of Muay Thai, BJJ, weight training, and mountain biking

                                Would like to be in good shape by my 36th Birthday (07-07-2013)

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