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  • Squat: 5x5x60/65/67.5KG
    Squat: 5x10x52.5kg
    Leg Curls: 3x12, 1x10
    Leg Extensions: 4x12
    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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    • Warmup:
      30 min jogging
      50 pushups
      60 sit-ups holding dumbbell

      Workout:
      4x8 squats
      4x8 shoulder press
      4x8 bench press
      4x8 dead lift
      4x8 curls
      4x8 bent-over row

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      • Warm up: squat 135 2x15

        Deadlift:
        135 1x6
        225 1x3
        270 1x2
        315 2x1
        Few but ripe.

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        • Lazy OHP day.

          OHP: (1x5x35) (1x5x37,5) (3x5x40)
          OHP: (5x10x30)
          Bench: (1x10x45) (1x10x50) (3x10x52.5)

          Had exams earlier and was tired as hell.
          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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          • 45 min lap swim
            100 x bodyweight squats
            15 x pullups

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            • Last night:

              Squat: 3 x 5 x 280
              Press: 3 x 5 x 135
              Good Morning: 3 x 8 x 135
              Chin-ups: 3 x 12 (no kip, sternum to bar)
              The Champagne of Beards

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              • Squats:
                1x10x135
                1x5x225
                2x3x247
                2x3x270
                Few but ripe.

                Comment


                • Deadlift 1x5x60/70/80/90/92.5KG
                  Deadlift 2x10x70kg 3x1065KG
                  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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                  • 5+ mile walk/run intervals

                    Washed and waxed car (2hours)

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                    • Originally posted by Neckhammer View Post
                      Deadlift 3 warmups sets then 285x3.5 (fucker) drop set (i.e. no rest) 225x10
                      OHP 3x6 @ 115

                      OHP is still lite. Probably won't hit any problems till I'm above 135/145 as I still had reps in the tank today on the first 2 sets.
                      Deadlift may have been inhibited by yesterdays impromptu workout at the park. Several muscle ups, some pistols, and a five mile hike.
                      OK folks this is the last time I performed this workout and I have not done any work in 10 days. So.... here's today.

                      Deadlift

                      3 warmups
                      285x5 (BOOM)
                      235x8 as a dropset without rest

                      Overhead Press

                      3 setsx5 @ 125.... Ok I got up on my tip toes for that last rep of the third set. Don't judge me!

                      All I know is that when I go 2 weeks between deadllift sessions weights go up. I'm either gonna stick with this or do some volume deadlifts at 225 every other week. There is that one nation that trains DL at 10 reps and get some really strong power lifters out of it (Denmark maybe?) Either way 295 next time! And 315 is on the way..... (We all know we count by 45's)

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                      • Squats:
                        1x10x135#
                        5x5x202#
                        Few but ripe.

                        Comment


                        • Deadlifts:
                          1x6 60kg
                          3x6 60kg stiff-legged
                          3x4 80kg
                          1x 110kg
                          1x 115kg (254lb) PR!
                          1x6 60kg stiff-legged

                          OHP:
                          1x8 20kg
                          1x4 30kg
                          3x6 25kg

                          3x8 dumbbell bent over row

                          3x8 lat pulldown
                          1x4 lat pulldown (+1 setting)

                          10 mins stationary cycling
                          20 mins elliptical (15 mins HIIT @ 20:40)
                          Current weight lost: 82.9lb (37.6kg)

                          Current PRs:
                          Bench: 45kg/99lb
                          Squat: 100kg/220lb
                          Deadlift: 120kg/265lb

                          My blog
                          My journal

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                          • Today:

                            Front raise with a 10kg plate x 100 reps in a row. Goal is 70 or above in order to up weight. Had I failed I would of rest paused until I hit 100.

                            BB curl with 15kg bar x 100 (same as above).

                            Calf raise with 2.5kg plate x 100

                            Ala Wendler 100 workout.

                            Also FM pushup/pullups done throughout day ie one set of wide pushups, one set normal, one set diamond. Also one set close chins, one set normal, one set wide.

                            Richard
                            It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

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                            • Nice lifts, Neckhammer and Derpy.

                              Tonight: Squat: 3 x 5 x 285
                              Olympic Press 3 x 5 x 140
                              RDL's (4" deficit): 3 x 10 x 185
                              Pull-ups (unweighted): 10,10,8,6,6,5,8
                              The Champagne of Beards

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                              • Overhead Press: 115lbs,, 3x5
                                Power Cleans: 120lbs, 3x5
                                Squats: 185lbs, 3x5
                                Calf Raises: 365lbs, 3x10
                                Bike intervals: 40:10 Sprints.
                                5-miles slow run with Max

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