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  • Tonight's:
    Warm up- bike 5 mins + Spider-Man crawl
    4 Muscle ups plus 8 dips on last up
    Ring pull ups (8/7/6) legs crossed in sitting position.
    Push ups with feet in rings raising glutes to the ceiling after each up. Thus bringing feet closer to body with starlight legs (8/8/7)
    4 Muscle ups plus 8 dips on last up. Muscle ups started to get floppy, but no swinging/kipping.
    Toes to bars(10/10/8). Superset with stability ball back extension.
    Split squats (15 lbs DB x 10 each x 2 sets)
    3 Muscle ups plus 15 dips on last up
    Hammer curls (30lbs, 25lbs, 20lbs, 15lbs x 10 reps both arms together each weight after the other. 2 sets)
    Overhead Tri extensions (60lbs x 25/12/15)
    Wrist curls front and back

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    • All single set to failure plus static hold and no rest between sets.

      Chins + 70lbs
      Chins BW
      Dips + 70lbs
      Dips BW
      Leg Press
      Shoulder Press
      Pushups
      Leg Press

      sauna, cold shower, steam room, cold shower..... work.

      Comment


      • Morning: Walking, stair running, fartslek, (45 min.)

        Afternoon in gym (2 hours)

        Hanging leg raises 3 X 25
        Weighted decline sit-ups 4 X 15
        Reverse machine hack lift 4 X 12 in superset with stiff legged good morning 4 X 15
        Machine hack-lift 4 X (12/12/12/12) = 4 giant-set of 48 reps
        Bent-over “Gorbag row” 5 X 8 - 10
        Decline bench press 5 X 10/8/8/6/6 in superset with Pull-down to front 5 X 12 - 15
        Barbell straight arm pullover 4 X 15 in superset with flat dumbbell flies 4 X 12
        Incline dumbbell press 5 X 12 - 15 in superset with pull-downs w/stiff arms 5 X (10/8/8/8) = 4 giant-set of 34 reps.
        Heel raises on leg press-machine 4 X (15/12/10/8) = 4 giant-set of 45 reps.
        "All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident."

        - Schopenhauer

        Comment


        • Strength:
          ---Smolov squat progression 2/2 --- 7x5 80% 1RM with 90sec rest between. Did 275lbs today, sore as hell. It's Smolov.
          ---Power clean and jerk, 5 reps at 80% 1RM ---Did 195lbs today.

          Conditioning:
          ---4 rounds without rest of----
          Max rep pullups, 47
          12 Glute/Ham raises
          25 Russian twist with 25lbs
          "The soul that does not attempt flight; does not notice its chains."

          Comment


          • Wednesday:

            TRAINING - Squat Day
            • Squat (5/3/1) 65//67.5/72.5 Warm Up Prior
            • Squat (5x10x52.5-55)
            • Leg curl (4x12xWeight5)
            • Leg extension (4x12xWeight 6-7)
            • Leg Raises 3x15



            Thursday:

            TRAINING - OHP Day
            • OHP (1x5x35) (1x5x37.5) (3x5x40)
            • OHP (5x10x32.5)
            • Row (4x10x32.5)
            • Bench (5x10x50)
            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)

            Comment


            • 2.5 km In 18.30
              8 mins walk
              10.30 running with 20lbs vest plus backpack ( to the gym)
              +
              1a. Ring handstand presses. Feet in the rings. Walking your feet up (8/6/6)
              1b. Superseted with strict pull ups(8/8/6)
              2. One arm pull downs with rope (15/15/15)
              3. Seated wide grip barbell shoulder front raises 40lbs (15/15/15)
              4. Reps 18-15-12-9-6-3 of,
              a. Kb swings 45lbs
              B. back extensions on stand. No rest.
              5. Reverse barbel curl 60bs(15/15/15)
              6. Cable kickbacks 45lbs (15/15/15)
              Walk back home with vest and backpack. No time recorded. Certainly was a much slower pace.

              Comment


              • Dead Lifts: 315lbs, 1x3
                Bent Over Rows: 205lbs, 3x5
                Forward Lunges: 275lbs, 3x10
                Power Cleans: 115lbs, 3x5
                Bike Intervals: 10 sets of 40:10 sprints.

                Comment


                • Today will be:

                  Squats. 300 lbs. 3 x 5. (will be a new 5-rep PR)
                  Press. 142.5 lbs. 3 x 5. (failed on this last time, confident it's going up today)
                  Good mornings or RDLs assistance-style weight & reps
                  Weighted pull-ups. Probably +25.
                  The Champagne of Beards

                  Comment


                  • 0630hrs start time
                    Warm up: bike 5mins
                    3 Rounds
                    Muscle Ups modified with rings (15/15/12)
                    High plank 1min/45sec/45sec.
                    Bosu lunges 25lbs KB (15/15/15) each leg
                    Floors sweepers 80lbs barbell 6-left,Center, right .
                    Bench jump overs with hands on bench as a brace during the jump, stand up after each jump (15/15/15)
                    Floor BB Tri Ext. (15/15/15)
                    Rest1-2 mins.

                    Comment


                    • TRAINING - Deadlift Day
                      Deadlift (1x10x65) (1x5x75) (1x5x85) (1x95 – poor form) (2x5x90)
                      Deadlift (5x10x70
                      Leg Press 12x120/130/135/140/145
                      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)

                      Comment


                      • A. Trap bar press (4x5 - 105 lbs)

                        B. Sandbag shouldering (4x5 - 100 lbs)

                        C1. Depth plyometric pushups (4x8)
                        C2. Ring dips (4x8)

                        D1. Ring pullups (4x6)
                        D2. Static wall squats (30 seconds x 4)

                        Comment


                        • Les Mills GRIT

                          Whimper

                          Comment


                          • Some stretching and dips.

                            Comment


                            • Yesterday: 3 mile jog

                              Today:

                              Deadlifts 3x warmup sets and 295x5 (hitched it just a little on the last one)

                              OH Press 3x4 @ 135lbs. Couldn't get the fifth rep out for the life of me. I'll hit it next time.

                              Got rid of the drop sets this workout. They really take it out of you and I got stuff to do today.

                              Comment


                              • Morning:
                                1) 8 X 25 sec stair run, pyramiding up intensity (=varm up) 2) Hill sprints: 5 X 30 sec at 90 %+ intensity. 3) 30 minutes fartslek on beach.

                                Afternoon:
                                Hanging leg raises 3 X 20
                                Cable crunches 3 X 12
                                Gorbag bent over row 5 X 10/8/8/8/15
                                Flat bench press 5 X 10/8/6/6/15 in superset with Chest supported rows 5 X 10/10/10/10/15
                                Pull-ups 5 X 12 in superset with decline dumbbell press 5 X 12
                                Straight arm pullover 4 X 12 - 15 in superset with Gironda Pulley pull rows 4 X 12 - 15
                                Leg extensions 5 X 15 - 30 in superset with lying leg curl 5 X 15 - 20
                                Leg-press 5 X (15/12/10) = 5 tri-set of 37 reps
                                Heel raises on leg-press machine 4 X (15/12/10/8) = 4 giant-set of 36 reps
                                Sitting heel raises 3 X 20 in SS with Romanian deadlift 3 X 10
                                Cable cross-over 5 X 15 - 20 in superset with rope pull-downs w/stiff arms 5 X (10/8/8/8) = 4 giant-set of 36 reps.
                                "All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident."

                                - Schopenhauer

                                Comment

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