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  • Gonna do some heavy bag work in sprint fashion. Probably do like 8 rounds with it. I love my HIT resistance workouts, but sometimes you just gotta beat the hell out of something.

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    • Yesterday I carried approx 3-5 tonnes (estimates vary) of rocks up two flights of stairs.
      Last edited by Liam; 11-03-2013, 08:34 PM.

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      • Tweaked my left trap and general upper back extensors doing a higher rep deadlift (rep 10 got done, but 11 woulda failed). Felt it pull at the top of the motion and dropped the weight.....it was the first exercise so of course I finished the workout only to not be able to turn my head or extend my neck for a couple days. I've got friends in the bus (chiropractors), so got some adjustments and my office is equipped with ultrasound and e-stim, so between all that 5 days later now I'm bout ready to get back to it. Probably gonna stick to some machine work for the first workout or two to keep the nogging stabilized and get a little work.

        I actually broke my self imposed rules to end up injured. One was not to workout if I'm less than 100%... I decided to do the DL even though I had a tweaked low back from that dumb ass lumbar extension machine in the last workout. I do think that me compensating for a weak low back led to overuse of the upper back and neck hyperextension. The other thing is I really should not go to fail on deadlift.....its the one exercise I try not to fail on, but whatever. Moving on.
        Last edited by Neckhammer; 11-09-2013, 08:09 AM.

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        • Originally posted by slog View Post
          Ergo warmup/warmup sets from empty bar up.
          Squat 3X5X135kg
          Bench 3x5x95kg
          Deadlift 1x5x177.5kg
          Chinups 3x8

          All going in the right direction, can't wait to get up the next "clean twenties". Am I the only one who does this?
          Does what? The cleans or that workout?

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          • Today is the pumping iron day of the week, no heavy a$$ weights, no fixed routine, improvisation and go by the feel, very short rest periods between sets, supersets, trisets, giantsets, minimum 80 sets maybe 100, of abs, shoulders, triceps, biceps, calves and some chest/back work! Glycogen depleting, two hours, lots of sweating, down around 5 pound in water weight intra workout, and lots of tasty carbs post workout…
            "All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident."

            - Schopenhauer

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            • Work, Squats, Sushi. In that order.

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              • Normal routine is centered around powerlifting and olympic lifting
                Monday: deadlift, barbell or dumbell rows, pullups
                Tuesday: Power cleans/jerks, snatches
                Wednesday: Front/back squats
                Thursday: same as Tues
                Friday: Bench press, dumbell benchpress or decline benchpress, dips
                At the moment no strict rep/sets, just do what i feel like at the moment, most times its either 5x5, 4x6, 3x8, or sets of 1-3 for power.
                I usually add in some kind off HIIT plyo circuits (box jump, burpee, clapping pushups, etc) and always do tabata on the rower at least once a week. Otherwise I just do what I feel like. Hiking, hill sprints, whatever.
                This week I'm taking a break from my normal lifting routine to train for a 15k race tomorrow. Today was just an easy 25 min run @ conversation pace and a lot of resting.

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                • Climbed 21 floors/500 stairs in the American Lung association in Wilmington DE in 6 minutes 59 seconds this morning. Second place in the women's 50-59 age group.

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                  • Originally posted by Lynna View Post
                    Climbed 21 floors/500 stairs in the American Lung association in Wilmington DE in 6 minutes 59 seconds this morning. Second place in the women's 50-59 age group.
                    Sweet!
                    You've inspired me to do this in Denver next February!
                    It's in one of my favorite buildings, Republic Plaza!!
                    56 floors...uh oh!
                    Last edited by PBNewby; 11-09-2013, 09:06 PM.
                    Began Primal Living: 25 Sep 2012
                    Starting Weight: 82kg (180 lbs) - Lost 30 lbs since going Primal!

                    "I do not eat enough carbs to justify eating low-fat."
                    "Have some bread with your bread, pasta, bread, and HFCS." - Unicorn
                    "I also walk my dog twice a day now instead of paying someone else to do it." - IronGirl
                    "Tell me you're not weak minded enough to be outsmarted by a donut?" - not on the rug


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                    • warmup
                      500m row
                      PVC Pipe stretches
                      Banded Stretches for shoulders
                      10 Pushups
                      10 situps
                      10 airsquats

                      Mobility stretches and foam rolling for squats with focus on hips flexors, and hamstrings.

                      Wendler 5 rep (week 1) day for squat

                      Warmup Sets
                      5  160
                      5  200
                      3  240

                      Work Sets
                      5  260
                      5  300
                      5+  340 (went 6 reps new PR)


                      Conditioning

                      21-15-9 rep scheme for time
                      Burpees
                      Pullups
                      KB Swings @ 70lbs.

                      6:38

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                      • Originally posted by nojoke View Post
                        5+  340 (went 6 reps new PR)
                        congrats on the PR.

                        Tomorrow's my 5/3/1 day and my final set of squats is 325. 5 reps would be a PR, 6 would make me a very happy man. I bench press too, and power clean, and try to beat last week's 3 sets of 2 chin-ups with 95 lbs.

                        Today's workout was almost 90 minutes straight of hard Jiu Jitsu training with the Competition Team.
                        The Champagne of Beards

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                        • Originally posted by RichMahogany View Post
                          congrats on the PR.

                          Tomorrow's my 5/3/1 day and my final set of squats is 325. 5 reps would be a PR, 6 would make me a very happy man. I bench press too, and power clean, and try to beat last week's 3 sets of 2 chin-ups with 95 lbs.

                          Today's workout was almost 90 minutes straight of hard Jiu Jitsu training with the Competition Team.
                          That 6th rep is a tough cookie to swallow, gotta "really want it" as Jim would say.

                          Hats off to you with 90min of rolling. Cant imagine. Good Luck with the squat!

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                          • Originally posted by PBNewby View Post
                            Sweet!
                            You've inspired me to do this in Denver next February!
                            It's in one of my favorite buildings, Republic Plaza!!
                            56 floors...uh oh!
                            Good luck! The building we were in is the tallest in the city. I have to tell you, it was painful breathing. The stairwell was cold. My legs held up, but my lungs hurt like an SOB. I do have asthma, but it is controlled by medication. I must've coughed for twenty minutes after.

                            I sort of tried to train for it using the Life Fitness Summit Trainer. I really don't have access to stairs, except the ones in my house.

                            Have to give props to the firefighters who did it in full gear. One of whom did it twice without gear and then once with.
                            Last edited by Lynna; 11-11-2013, 07:05 AM.

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                            • Originally posted by nojoke View Post
                              That 6th rep is a tough cookie to swallow, gotta "really want it" as Jim would say.

                              Hats off to you with 90min of rolling. Cant imagine. Good Luck with the squat!
                              Thanks for the well wishes. Discretion was the better part of valor on the squats. Rep 5 barely went up (still a new PR). An attempt at rep 6 would have been a semi-goodmorninged abomination for the sole benefit of my chiropractor and the ibuprofen conglomerates.
                              The Champagne of Beards

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                              • Is it just me, or are the ladies missing in this thread? ;-)

                                65x6, 60x7, 55x8 Push Press
                                95 x 8 x 3 Barbell Lunge
                                3 x 4 Handstand Push-Ups (partial ROM)
                                160 x 8 x 3 Barbell Hip Thrust
                                30 x 10 x 3 One-Arm DB Row

                                Eating MORE (and more carbs) pre and post workout have made a SERIOUS difference in my PRs. My waist is still the same size yet I'm making PRs almost EVERY single workout now!
                                On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

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