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  • 5/3/1 OHP day:
    5x37.5kg
    3x42.5kg
    7x47.5kg
    1x50kg
    1x52.5kg with a pause in the top position for as long as I could hold it
    11x37.5kg

    Paused bench
    10x45
    10x45
    10x45
    10x45
    15x45

    Pendlay Rows:
    10x40
    10x40
    10x40
    10x40
    14x40


    Was definitely a good day! I like that I've set my training max a bit low for the OHP, because I feel reasonably sure it'll allow me to go on for longer before I stall again. Will increase the weights in the accesory work next time around, shouldn't have energy to go above the rep-goal in the last set.

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    • Originally posted by Neckhammer View Post
      Leg day... Funny anecdote that most who have been lifting a while can relate to:

      I set up my weights for a lift. Get under knowing I'm gonna hit 8 reps. Do doubt... I mean, got it last time for 8 so really shooting for more. Get to 6 and I'm thinking WTF is wrong with me, shit shouldn't be this tough! Alright you (insert negative motivational self talk here) MAN THE F UP!.... So just barely Eek out 8. Get up all pissed off. Hell if I'm getting weaker I may as well be sitting on my couch eating bon bons! Huff puff and general feeling like crap.... then you start to take the weights of. WELL!!! WOOOPS! Apparently addition not my strong suit cause I put on 20lb more weight than I thought. New PR! The clouds part, sun comes out.... I'm freaking He-Man. Damn I'm strong! Ah, the emotional rollercoaster of being a complete numb nutz.
      That's awesome mate! I've done that before! Last week I did the opposite, that sucked a bit.

      Comment


      • Originally posted by Neckhammer View Post
        Leg day... Funny anecdote that most who have been lifting a while can relate to:

        I set up my weights for a lift. Get under knowing I'm gonna hit 8 reps. Do doubt... I mean, got it last time for 8 so really shooting for more. Get to 6 and I'm thinking WTF is wrong with me, shit shouldn't be this tough! Alright you (insert negative motivational self talk here) MAN THE F UP!.... So just barely Eek out 8. Get up all pissed off. Hell if I'm getting weaker I may as well be sitting on my couch eating bon bons! Huff puff and general feeling like crap.... then you start to take the weights of. WELL!!! WOOOPS! Apparently addition not my strong suit cause I put on 20lb more weight than I thought. New PR! The clouds part, sun comes out.... I'm freaking He-Man. Damn I'm strong! Ah, the emotional rollercoaster of being a complete numb nutz.
        Well, congrats on the new PR. Not so much on having to re-learn basic addition skills...
        The Champagne of Beards

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        • TRAINING – SQUAT DAY
          Squat (2x5x65) (3x5x67.5)
          Deadlift: 1x5x105
          Leg Curl: 4x12xWeight 5
          Leg Extension: 4x12x Weight 9
          Leg Press: 4x12x170 - DND
          Hanging Leg Raises: 3x12
          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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          • 6-mile easy pace run.

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            • Looking for Playground Workout Ideas

              So I've got the primal eating figured out now and also the move slowly. I'm ready to work on the lift heavy things and LGN. There's a city's park near my work place with a great kids playground that is rarely used. Does anyone have ideas for a primal playground workout? I need inspiration because I've tried a few times on my lunch break but never made it past about ten minutes. I'd like to go for 30 to 45 minutes.

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              • Ten minutes means you're doing it right! Chin-ups, swinging around like a monkey, dips, clapping dips, clapping chin-ups, etc., ten minutes is plenty! I mean, you can rest about three minutes and go back for more only so many times before your muscles start cramping or just won't work anymore, right? Same for sprinting, ten or fifteen minutes is plenty. Save time, keep it intense.
                Crohn's, doing SCD

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                • Standing Overhead Press: 115lbs, 3x5
                  Back Squats: 205lbs, 3x5
                  Calf Raises: 315lbs, 3x10
                  Power Cleans: 125lbs, 3x5
                  Bike Intervals: 10 Sets, 40:10 Sprints

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                  • Deload Squat & Overhead Press followed by 8x2 Power Snatches at 95% of my last 1RM (over a year old).
                    iHerb.com 1st time buyer $5 discount code: GIS836

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                    • Did my first power clean! Only 95 pounds, working on form and getting it to feel natural before I try any real weight.
                      Crohn's, doing SCD

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                      • This morning:
                        - 16km bike ride
                        - 3 sets of push-ups, each until failure, 5mn rest in between
                        - 3 sets of 20 squats
                        - 3 sets of "back101" as advised by acrobat Dominic Lacasse

                        Tonight will be:
                        - 16km bike ride (back home)
                        - 5 sets of pull-ups, perfect form, each set until failure, 90 sec rest in between
                        - one gigantic dinner to go through

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                        • This morning roughly 35min workout

                          weighted dips +90lbsx2, +70lbsx4, +50lbsx6, +45lbsx8
                          Bent over row 225lbsx2, 205lbsx4, 185lbsx6, 165lbsx8

                          Tabata style intervals for the following 8 sets for each 20 seconds of work 10 seconds of rest
                          Pull-ups
                          Push-ups
                          Leg Raise
                          Squats

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                          • Originally posted by Knifegill View Post
                            Did my first power clean! Only 95 pounds, working on form and getting it to feel natural before I try any real weight.
                            95's a good start. Power cleans are the bane of my existence sometimes.
                            The Champagne of Beards

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                            • Bent rows
                              High pull ups
                              Thursters
                              Squats
                              Lunges

                              5x5x3

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                              • Planks
                                Turkish Getups
                                Trapbar Deadlifts (5x5)
                                BO Rows (5x10)
                                Pistol Squats (5x10)
                                7 minute AMRAP of box step-ups and box jumps

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