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  • Chin ups, pull ups, bench presses, rows
    and my favourite: headstands, handstands and yoga inversions . . .

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    • I've been moving since Thursday. I've been lifting a lot of heavy stuff every day. I'm so sore.

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      • Originally posted by Grokdaddy View Post

        Kettlebells!!!
        Great looking dog !

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        • Thanks old school. That's my walking partner Moki.
          All time high weight 262 lbs
          Primal since Spring 2012
          Start PB Weight: 240 lbs ish
          Current Weight: 220lbs ish
          Goal Weight:190-200 lbs
          All on a 6ft. 1/2 inch frame.

          I can't wait to meet my abs for the first time in my life. We gotta lot of catching up to do.

          I love this way of eating and hope to be able to help others.

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          • Don't feel good, think I over did it today ! Wife said that she wasn't feeling sore after our leg workouts so she felt it wasn't working, I decided to make her sore but it backfired, she would bottle out of the sets early and I did way more than I should have.

            Leg Press ( Cluster set but holding the weight just short of lock-out for 10 secs between clusters )- 450 lbs, 3-3-3-3 etc to failure.
            Hack squat ( Fairly slow reps but only coming up 2/3's of the way )90 lbs x 2 sets
            Leg Extensions ( 100 ) 30/30/30
            Leg Curls ( 110 ) 30/30/30 + 2 extra 30 sec neg reps.
            Bulgarian split squats ( To failure then 10 sec 90 degree hold, drop dumbbell and to failure again ) x 1 set

            Lateral raise( slow reps to failure ) superset with seated press( 90 )using 30/30/30- Failed to complete the seated presses
            Seated press ( 80 ) 30/30/30
            Front raises using free motion machine x 2 sets to failure

            Calves.

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            • todays workout consisted of sitting on my ass all day. coincidentally a rest day but also recovering from a weight room injury so no rush to do anything.

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              • Cycle 2 week 1 of 5/3/1

                This cycle I am going to try something similar to big but boring while still doing 2 lifts a day 2 days a week. Took me right at an hour to complete today. I ate pretty bad yesterday and stayed up a little later than usual hanging out with friends before moving away in a couple weeks so the squats felt pretty weak, but everything else was fine. Today was:

                Squats: 150x5 , 175x5 , 195x6 (definitely felt like I should have gotten more than 6, just felt weak)
                135 x 10/10/10
                Bench: 105x5 , 120x5 , 135x8

                Press: 65 x 10/10/10
                Chin-Ups: BW x 10/10/10

                I supersetted the presses and chin ups and did rest pause to get to sets of 10 on these.

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                • Squat : 145X5
                  Bench: 120X5
                  Row: 100X5
                  Tabata: full round of up/downs and standing runs, half round of jacks and lateral FB drill.
                  20 minutes free gym basketball.

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                  • Pause Back Squats: 230x5x5
                    Behind-Neck Push Press: 160x6x3
                    RDLs: 220x3x5

                    Volume sucks

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                    • Squat (intensity): 380 x 3, 380 x 2(f)
                      Press (volume): 140 x 5 x 5
                      Deadlift in shoes: 405 x 5
                      The Champagne of Beards

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                      • Dang, it's been a beaten-up four days. Have a sinus cavity that has a raging infection, and on top of that:

                        Last Friday:
                        -Warmup/foam roll
                        -15 Medicine ball slams
                        -Deadlift 5x5 @300 lbs, 60 seconds between sets
                        -Overhead press 115x5, 130x3, 145x4
                        -Barbell curl 3x10 @75 lbs
                        -Back raise 3x15
                        -100 face pulls with 70 lbs

                        Saturday: 10 mile hike up to 12,500 feet. Lots of snow. Awesome.

                        Sunday: Flag football. Dominated. Really sore.

                        Monday:
                        -Warmup/foam roll
                        -3x5 box jump
                        -Squat 5x5 @225, 50 seconds rest between sets
                        -Paused bench 5x5 @190, 60 seconds rest between sets
                        -50 chinups (took 4:18)
                        -2x25 side bends w/ 35 lbs
                        -3x20 triceps pushdowns (85 lbs, 100 lbs, 100 lbs)

                        Ready to go lay in a hammock in the woods for the next 5 days starting tomorrow. Need it.

                        Pics of the hike:



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                        • What is your workout today?

                          ^ Gorgeous pics! And I hope you feel better!

                          Low bar Squats:
                          65,95,135,155,165,175,185,190/5

                          Dumbbell Goblet squats:
                          35,45,45/10

                          Rounds of:
                          Lateral lunges
                          Dumbbell snatches
                          100-yard spring
                          Ab wheel work (yep! Just for poops and giggles!)





                          Sent from my iPhone using Marks Daily Apple Forum

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                          • Originally posted by Mr. Anthony View Post
                            Dang, it's been a beaten-up four days. Have a sinus cavity that has a raging infection, and on top of that:

                            Last Friday:
                            -Warmup/foam roll
                            -15 Medicine ball slams
                            -Deadlift 5x5 @300 lbs, 60 seconds between sets
                            -Overhead press 115x5, 130x3, 145x4
                            -Barbell curl 3x10 @75 lbs
                            -Back raise 3x15
                            -100 face pulls with 70 lbs

                            Saturday: 10 mile hike up to 12,500 feet. Lots of snow. Awesome.

                            Sunday: Flag football. Dominated. Really sore.

                            Monday:
                            -Warmup/foam roll
                            -3x5 box jump
                            -Squat 5x5 @225, 50 seconds rest between sets
                            -Paused bench 5x5 @190, 60 seconds rest between sets
                            -50 chinups (took 4:18)
                            -2x25 side bends w/ 35 lbs
                            -3x20 triceps pushdowns (85 lbs, 100 lbs, 100 lbs)

                            Ready to go lay in a hammock in the woods for the next 5 days starting tomorrow. Need it.

                            Pics of the hike:



                            How are you liking beyond 5/3/1 after a few weeks? It looks like a great program, I'm considering trying it after a few cycles of 2 days a week 5/3/1. Also, that hike looks awesome, and hope you get feeling better soon!

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                            • 315x5 deadlift a couple days ago.

                              Got bit by a dog so I'm going to the gym to use some less grip intense machines today.

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                              • Originally posted by piggy View Post
                                Chin ups, pull ups, bench presses, rows
                                and my favourite: headstands, handstands and yoga inversions . . .
                                So jealous you can do those unassisted.
                                JOURNAL..
                                @BabesWithBBQ.
                                Gelatin/bone broth recipes blog.
                                Professional Style Website.
                                #TeamBrisket Shirts

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