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  • 30 minutes elliptical

    Deadlifts 5 sets of 5 reps, 225lbs
    Overhead Press 5 sets of 5 reps 130lbs
    Barbell Curls 5 sets of 5 reps, 85 lbs
    One legged Calf raises, 3 sets of 8.
    ----------
    Primal since August 2012. CW: 317.

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    • Barbell Complex 3x6 RDL/Row/Power Clean/Front Squat/Press (95lb)

      Three Rounds:

      Push Ups x 20
      Incline Sit Ups x 20
      Back Extensions x 20
      Chin Ups x 10
      Dips x 10
      Burpees x 10
      Sprint 2x40m
      "Suffer no guilt yee who wield this in the name of Crom"
      Quote on the Father's Sword

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      • Sore throat, but not feeling "sick". Been training through it. Thoughts/experience on that one?

        Yesterday:
        ~15min fast bike ride
        215-135# x 9-20 reps x 4 sets glute bridge
        75-115# x 5-12 reps x 3 sets back squat (haven't done these in months! Last summer I could squat 165lbs! With back pain.. Starting back up from my bodyweight and gonna try to hit that number again pain-free!)
        4 reps x 3 sets strict, dead-hang chin-ups (pause at bottom, chin to bar)
        3x60sec glute raises (with back extension equipment, except using mostly butt/glutes instead of low back)
        3x30 cable rows

        Today:
        20min jump rope
        25# x 10 x 4 one-arm push presses
        25# x 8 x 3 floor presses
        25# x 12 x 3 one-arm rows
        15# x 8 x 2 bicep curls
        15# x 15 x 2 tricep extensions
        75min moderate yoga
        On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

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        • 4 sets of chinups to failure... (rep estimates ~ 18, 13, 8, 5)

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          • swimming today!

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            • Just bought a set of exercise bands, so I did three sets of:
              20 bicep curls; 60 lb band
              20 squats; 60 lb band
              10 overhead triceps extensions; 60 lb band
              10 inverted situps

              all followed by 5 pull-ups

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              • walk 5.5 miles listening to podcasts.

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                • 20 close grip pull ups; 40 diamond push ups; 60 squats.
                  Plank.
                  Few but ripe.

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                  • No training for the next week - laying off until my BB test next Saturday.
                    "Suffer no guilt yee who wield this in the name of Crom"
                    Quote on the Father's Sword

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                    • Mile jog

                      5 rounds
                      10 Burpees, 10 push-ups, 10 mountain climbers, 10 prisoner squats, 10 push-ups
                      Completed in about 12 minutes

                      Tomorrow, indoor soccer tourney!

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                      • 2 hours barefoot hiking. Real deal barefoot and not those funny barefoot footwear!
                        Some pull ups, dips, push ups thrown in.
                        Few but ripe.

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                        • 70in2012... I agree, hiking completely barefoot vs. Vibrams are not the same. ;-)

                          Still "sick". Tried the netti pot last night... Bizarre but not as disgusting as I thought it'd be...

                          ~10min fast bike ride to the gym for:
                          5x4x125# back squats
                          5x5x20# weighted push-ups
                          +
                          10x40# DB squat press
                          18x53# KB goblet squat
                          Repeat 2x
                          10 inverted rows
                          18 standing cable rows
                          Repeat 2x

                          Formulated a new program for myself... The first half of the workout will be strength-oriented (low reps, 1-3min rest breaks,) and the last half of the workout will be hypertrophy-oriented (higher reps, supersetting with minimal rest and an occasional drop set.) We'll see how that goes. ;-)
                          On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

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                          • 8 rounds of 30s/30s bike sprints with five minute warmup and cool down. Then 3 rounds of 15 minute sauna and 1 minute cold shower (not exercise but really gets the blood flowing).

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                            • I hurled small round stones into carefully placed pieces of wood last night!

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                              • 6 rounds of 20s/10s work on the heavy bag then chased my dog for 40 minutes (damn thing can run).....as it jumped the fence. Kinda like persistent hunting I suppose. Just for far less time .

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