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  • 290 still doesn't want to go up for 5 reps on squat. 290 x 3, 290 x 2 was the best I could muster today.
    Bench press: 210 x 5 (New PR)
    Deadlift: 395 x 4, 395 x 1. (Supposed to be 395 x 5)
    Fat-gripz deficit deadlift: 165 x 5 (easier than 160 last week or 155 the week before. At least grip is getting stronger)
    Some power snatch form work with embarrassingly light weight
    Bodyweight inverted rows alternated with dips + 47.5 (sets of 10)

    Going to have to change the squat and deadlift to 5 singles and keep the weight going up. When that stops working, deload and back to 5's. When that runs its course, back to a bastardized version of 5/3/1 for me.
    The Champagne of Beards

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    • Deadlift Day
      Deadlift (1x5x67.5kg) (1x5x77.5kg) (1x5x87.5kg) (2x90kg)
      Deadlift (5x10x67.5kg)
      Squat (2x10x50kg) (3x10x52.5kg)
      Leg Raises (3x15)

      Finally got one of the gym PT's to get a vid of my form - not too shabby, but could do with some improvement.
      Dark chocolate and coffee, running through my veins...

      Fitocracy Workout Tracker:
      https://www.fitocracy.com/profile/Shadowknight137/?feed
      MFP Food Diary:
      http://www.myfitnesspal.com/food/diary/Shadowknight137
      (Date is New Zealand Time UTC+ 12hours)

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      • Anybody have TRX workout ideas/regime ?

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        • Jumping on shovel head = plyometrics.
          Squatting to lower shovel handle and pop up the lawn chunks = squatting and arm work.
          Tearing apart brutally stubborn tree roots = Tenacious and maximal effort body-wide. Had to stop and breathe.
          Dragging and loading/unloading giant-salamander-sized strips of lawn = lifting heavy things and moving slowly, squats, arms and back.
          Sweat pouring in sheets down my face the whole time = Cardio.

          I think today is covered on the exercise front.
          Crohn's, doing SCD

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          • 2hrs walking (from my apartment to Echo beach, along the coast exploring and back to the apartment) in 30+ degrees C.

            Loving my first day in Bali!
            If you're interested in my (very) occasional updates on how I'm working out and what I'm eating click here.

            Originally posted by tfarny
            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/

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            • Originally posted by PrimalChat View Post
              I'm looking for a new workout plan, one that encompasses many things I've already done including kettlebells, suspension straps, bodyweight exercises, sprinting, etc. But I'm curious what others are doing in the hopes that we can not only learn from each other, but to gain some new ideas for my next plan.

              What is your favorite workout - or one that is non-traditional perhaps? Just shopping for ideas, so I'm looking forward to what anyone has to add.

              One non - traditional routine is 'shovelglove' which you should google. It's basically imitation natural movements, shoing, axe cutting, etc using a sledge hammer. Its an AWESOME workout.

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              • 3x5 squat, 3x5 bench, 1x5 deadlifts, 10 mins of HIIT today (not including my warmup sets). im on fitocracy sunsys.

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                • Bench Day
                  Bench (5x57.5kg) (5x60kg) (3x3x62.5kg)
                  Bench (5x10x52.5kg)
                  Dumbell Press (4x12x12.5kg)
                  Dumbell Curls: (4x10x10kg)
                  Dips (3x10xBW+8kg)
                  Dark chocolate and coffee, running through my veins...

                  Fitocracy Workout Tracker:
                  https://www.fitocracy.com/profile/Shadowknight137/?feed
                  MFP Food Diary:
                  http://www.myfitnesspal.com/food/diary/Shadowknight137
                  (Date is New Zealand Time UTC+ 12hours)

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                  • Just walking today and tomorrow, fasting since yesterday evening until tomorrow evening.

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                    • Clean-Grip Deadlifts:3X3 @ 205#
                      Front Squat:4X2 @ 185-200# (PR )
                      Lateral Raises (Lu Xiaojun style):3X10
                      Pullups: 4X6
                      Pushups: 3X12

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                      • Well, here's the plan. No guarantees, but I'm confident that I can make these lifts today.

                        Squat: 5 singles, 300lbs
                        Bench press: 5 x 5 x 190
                        Deadlifts: 395 x 5 (1 set only)
                        Fat-grip deficit deadlifts: 170 x 5 (1 set only)
                        Power Cleans: Whatever pathetic weight I can rack for some singles. Hopefully >165 for at least 3.
                        Dips: 3 or more sets to/near failure with some added weight. If all of the above doesn't take >2 hours.
                        The Champagne of Beards

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                        • Bodyweight exercises these first few weeks.

                          20x5
                          pushups
                          sit ups
                          Squats
                          Pull ups (modified)

                          Sent from my XT901 using Marks Daily Apple Forum mobile app

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                          • Crossfit South End WOD:

                            1 Mile Run
                            25 Turkish Getups (53lb KB)
                            100 Clapping pushups
                            My Leangains Journey

                            Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.

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                            • 65lb weighted chins x 4 drop set BWx4
                              70lb weighted dips x 6 drop set BWx3
                              leg press x 115 sec TUL
                              lat raises 20's lbs to 15's lb drop set
                              push ups x 110 sec TUL

                              Done in under 20 minutes....
                              Last edited by Neckhammer; 06-03-2013, 01:40 PM.

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                              • Bench press:155x5, 180x5, 200x10 then 10x at 110, 120, 130,140 and 150.
                                DB rows: 45x10, 50x10, 55x10, 60x10, 65x10
                                Curls: 70x10, 75x10, 80x10 and 85x8
                                Minimal rest between and gassed on the last set of curls.

                                Four sprints up four flights of stairs.

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