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  • TRAINING – WORKOUT A
    Bench (1x10x40) (1x8x55) (1x5x60) (3x5x62.5) (1x5x65)
    Squat (5x55) (5x60) (1x5x65) (1x5x67.5) (1x5x70)
    OHP (5x5x40)
    Row (5x5x42.5)
    Dips (3x10x10)
    Chins (3x8)
    Leg Raises (3x15)

    Notes:
    Totally destroyed this workout, despite it being my third day with no sleep - I have kind of a cold right now. It took about two hours, but I did have a friend show up part way through and we chatted a good bit. It feels awesome getting stronger, have to say.
    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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    • 60 minute yoga class last night. Goooooooosfraba

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      • Back on DLs after nearly 2 weeks break. Testing out the ribcage. Fortunately it felt fine.

        4x5x225
        5x1x315
        Few but ripe.

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        • Hi !!!!

          Reading books and playing chess game.

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          • Originally posted by parry127 View Post
            Hi !!!!

            Reading books and playing chess game.
            Nice.

            Chess can be pretty exhausting.
            Books can be too, depending on what you are reading. : )
            Few but ripe.

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            • Strength =>
              Bench: 285x3, 275x4, 225 burnout
              Military press: 65x5, 55x6, 45 burnout
              Pendlay row: 175x4, 165x5, 135 burnout

              Conditioning =>
              Deadlift 225 x10 supersetted with 10 hand-stand pushups
              x4

              Tomorrow is 2700 foot ascent hike at first light. No patients until noon!
              "The soul that does not attempt flight; does not notice its chains."

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              • Chin-ups: BW + 85. 3 singles.
                Squat: 3 x 5 x 285 (deloaded after I failed to squat 320 for 3 x 5 thrice)
                Bench: 3 x 5 x 210
                Deadlift: 410 x 4, 410 x 1. Confident I'll score a set of 5 next time around.
                The Champagne of Beards

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                • Originally posted by RichMahogany View Post
                  Chin-ups: BW + 85. 3 singles.
                  Squat: 3 x 5 x 285 (deloaded after I failed to squat 320 for 3 x 5 thrice)
                  Bench: 3 x 5 x 210
                  Deadlift: 410 x 4, 410 x 1. Confident I'll score a set of 5 next time around.
                  thats hardcore, you did all of that in one session?
                  Few but ripe.

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                  • Did everything with slow cadence:

                    Weighted chins + 45x7
                    Drop set bodyweight to failure
                    Weighted dips + 45x8
                    Drop set bodyweight to failure
                    Leg press (machine so listing weight is irrelevant)x9
                    Shoulder press (same)x6
                    Compound rows x6
                    Pushups to failure


                    Post workout...modify to original. I've decided to go in the higher rep range (high as I wanna go anyhow) of 6-10 for a few weeks. Also took an extra 20-30 seconds between sets. Really left me in some severe oxygen debt by end of workout. Took about 15 minutes of carpet time to recoup.
                    Last edited by Neckhammer; 07-23-2013, 01:38 PM.

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                    • Originally posted by 70in2012 View Post
                      thats hardcore, you did all of that in one session?
                      Yup. I only lift twice a week due to Jiu Jitsu, so I make it count. I do a 3-workout rotation, so each week-long "cycle" is really a week and a half.

                      It's basically Advanced Novice from Practical Programming (with heavy chins before the squats). Pretty soon I'm going to be forced to move on to Texas Method, which I'll stretch out in the same manner.
                      Last edited by RichMahogany; 07-23-2013, 07:21 AM.
                      The Champagne of Beards

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                      • Squats, dips, face pulls and weighted sled sprints

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                        • Picking berries, 60 min fitness blender workout (core, HIIT, weights), swimming/body surfing in the giant waves on a point off my cottage for about an hour ( when my lips turned blue)

                          Foraging, workout and play. All in one day = happy lady

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                          • TRAINING – WORKOUT A
                            Bench (1x10x40) (1x8x55) (1x5x60) (2x5x62.5) (2x5x65 – To failure on last rep)
                            Squat (5x55) ((5x60) (5x65) (2x5x70) (1x5x72.5)
                            OHP (5x5x40)
                            Row (5x5x42.5)
                            Chins (3x8)
                            Dips (1x10x10) (2x9x12)
                            Leg Raises (3x15)
                            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


                            • DL
                              5x1x225
                              3x1x315
                              1x1x360

                              Press
                              5x5x90
                              Few but ripe.

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                              • 30 push-ups. 15 chin-ups, bench-pressed 195 x 3 and went back to work...
                                Crohn's, doing SCD

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