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  • Back and biceps day.

    Bent over rows - 8-6-4-4-8
    Pullups - 3 sets to failure plus two negatives
    Shrugs - 3 sets
    Rear Deltoid dumbbell raises - 2 sets
    Super set for biceps - 2 sets of standing dumbbell curls/2 sets of incline dumbbell curls. No rest between the 4 sets.
    Hammer curls - 1 set
    My Journal http://www.marksdailyapple.com/forum/thread74692.html

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    • Ruckrun today.

      5.5 miles with 35 lbs rucksack. 59:14 was my time.
      My Journal http://www.marksdailyapple.com/forum/thread74692.html

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      • Where did everyone go????

        Today:

        Squats - 6 sets
        Deadlift - 3 sets
        Standing Calf raises - 2 sets
        Squatting calf raises - 2 sets

        The squatting calf raises are something I came up with a few years ago. They are great for helping to increase flexibility, but also really hit the soleus and some other smaller muslces in the lower leg. You squat all the way down, the Grok Squat as I've heard some on here call it. In-country it's most oftern called the Hajji Squat. I know, not PC. Anyway, you place a dumbbell on your legs so it's cradled between your knees and chest. Put a hand on a bench for stability. The ONLY joint which moves is your ankle. Leave your butt down. Raise up onto your toes and back down until your heels are on the ground. It's a smoker. The burn gets really deep.
        My Journal http://www.marksdailyapple.com/forum/thread74692.html

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        • Bench press was the mission today, and I set a new PR

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          • 30 close grip pull ups + 50 diamond push ups + 50 air squats (simply fit routine).
            30 dips + some core work.
            Few but ripe.

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            • Today will be my roller derby practice. 2 hours sprinting, jumping, hitting and being hit all on skates.

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              • (20 min or so)
                Tire Flips: 3x10
                Tire SledgeHammer: 3x30
                Burpee to Tire Jumps: 3x15

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                • 5-4-3-2-1
                  Snatch grip deadlift, 115#
                  Handstand pushups (I can only go halfway down if I want to be able to push back up, but they're coming along)

                  250 KB swings for time (1 pood)
                  3 muscleup penalty for dropping the KB
                  My time: 8 minutes even - made it through 173 swings before dropping, had to do 3 sets of muscleups total (progression, so more of a flip + ring dip than full muscleup)

                  Later in the afternoon:
                  5x5
                  Front squat
                  Power clean
                  80-85-90-95-100 (took it easy on weight)

                  Snatch form practice:
                  5x3
                  Hang power snatch 35#
                  Hang snatch 40#

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                  • Today's workout was Day 3 Level 7 of Simple Fit - the test day. Ran 1 mile to the park and did 40 pullups, 80 pushups and 80 Squats in 6:23. Then ran the 1 mile home.

                    You do each exercise in as many continuous sets as it takes. For example I did Pullups in a rapid succession of sets 15.10,10, 5 then Pushups in 3 sets 60, 15, 5 and 80 Squats without stopping.
                    Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

                    https://www.facebook.com/PaleoJourne...?ref=bookmarks

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                    • Oh, yesterday....big four (just upper body) BBS workout. Today 1 hour jog. Tommorrow will do 5x5 dead lifts and leg press BBS style.

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                      • 20 lbs Weighted Vest Bodyweight/2 KB: Circuit 3x
                        1. 10x Single Leg Squats (each)
                        2. 15x 2Kettlebell Squats to Overhead Press
                        3. 20x Pushups
                        4. 10x Ab Wheels

                        Youtube Video of the workout

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                        • Alright, after a crazy work/home week which saw me not work out since Monday, I'm back at it.
                          Back Squat 5-5-5-5-5
                          Deadlift 10-10-10
                          Bench Press 5x3
                          TRX Row 3x10
                          Kettlebell Snatches 3x10
                          "Suffer no guilt yee who wield this in the name of Crom"
                          Quote on the Father's Sword

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                          • Followed through and did 5x5 deadlifts and leg press completely to failure (HIT style) + 10 second hold. Hit the steam and sauna. Good day. Now I'm gonna eat 2lbs of mussels in garlic butter.

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                            • AM:
                              Power Cleans 5x5
                              Push Press 5x5
                              Pull Ups 5x10
                              Unweighted Walking Lunges 3x10 each side

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

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                              • Ellyptical Two Mile (elevation 10, resistance 5) 15:16
                                "Suffer no guilt yee who wield this in the name of Crom"
                                Quote on the Father's Sword

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