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  • Machine chest press - 145 lb (about one minute)
    Seated row - 140 lb (about one minute)
    Machine overhead press - 80 lb (about one minute)
    Lat pull-down - 140 lb (about one minute)
    Bicycle crunches (30)

    That should keep me going for another 7-10 days.

    35 minute bike ride to work with strong headwind.

    I'm about to go on a run for maybe an hour.

    Then a 25-30 minute bike ride home (downhill, presumably with a tailwind).

    Comment


    • Back to CrossFit today after over a week off (caught a cold for the first time in...years? sigh, what stress will do to you)

      20 min of sleds
      170 lbs was my max, could've done more, but had no idea where to start so I ran out of time

      Team workout (I split everything evenly with my partner, so halve for my totals)
      1000m row
      100 clean & jerks (35 lbs)
      1000m row
      Depression Lies

      Comment


      • Originally posted by Mr. Anthony View Post
        WOD

        AMRAP:
        Turkey
        Cider
        Sweet Potato
        Cheesecake
        Wine

        Repeat as many rounds as possible.

        8 pound gain!
        Haha that's awesome

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        • Squat:
          5x62,5kg
          5x72,5kg
          5x80kg

          Bench:
          5x50
          3x57.5
          8x65
          1x70
          1x75
          1x77,5
          10x50

          Deadlift:
          5x95kg
          3x107,5kg
          6x120kg
          1x130
          1x140

          Comment


          • Oh and can't forget the last set: three steaks, two potatoes + some mixed vegetables.

            Comment


            • Strength portion was 5:4:3:2:1 of Good Mornings
              53 lbs max

              The WOD was Helen

              3 rounds of:
              400 m run
              21 reps of kettlebell swing (20 lbs for first two rounds, 25 for last b/c someone took my kb)
              12 reps of pull-up (ring-rows)
              Time was 14:37

              My hamstrings haaatteee meeee
              Depression Lies

              Comment


              • Squat:
                325 x 5,5,10 (RPE 9)
                Bench:
                200 x 5,5,12 (PR, I think)
                Chins:
                +60 x 5 x 5

                BW: 160.6. Not even close to a PR
                Last edited by RichMahogany; 12-01-2014, 06:56 PM.
                The Champagne of Beards

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                • First day of the second cycle of 5/3/1 full body. So fourth week after starting up with barbells again. Feels good to be doing backsquats again! Didn't realize I missed them.

                  Squats:
                  5x65kg
                  5x75kg
                  8x85kg (187lbs)

                  Joker set:
                  5x90kg

                  Rule of 50 (get 50 reps with the first workset weight):
                  Managed to do it in five sets even though I really didn't think I'd be able to, so 5x10 @65kg (143lbs)

                  Assisted 1 arm bench pushup 5x10
                  Rows: 10,10,10,9,8
                  Neutral grip deadhang 40 seconds + 20 seconds
                  Some reverse curls and hammer curls just for fun.

                  Will be interesting to see if I can walk tomorrow

                  Comment


                  • Bastardized 5/3/1 cycle 6, (5/5/3), Workout A (Squat/Bench)

                    My program has gotten all screwed up over the last couple of weeks due to international travel and Thanksgiving. I was able to get into the company gym last Wed and go through lite versions of all of the exercises last week. I decided to got back to week 1 of the cycle.

                    So, basically no progress from a month ago. I also have the Christmas coming up, so there will be some slow down there.

                    Do most folks tend to go into a no progress holding pattern during this time of year?

                    5/3/1 programmed exercises (5/5/5 week):
                    Squats - pyramid 5x160# 5x180# 6x205 5x180# 7x160#
                    Bench press - pyramid 5x125# 5x145# 5x165# 5x145# 15x125#

                    8/6/3 programmed exercises (8/8/8 week):
                    Hammer rows - 8x165# 8x290# 11x200# 165# 20 sec rest pause (16x,6x, 5x)

                    Other
                    Dumbbell inclines drop sets 10x50-10x35, 10x50-10x35, 6x50-6x35-8x25 (ouch)

                    Comment


                    • If you do an extra rep compared to last time, it's still progress.
                      I'm doing weights that I previously did 1-2 years ago, but even if the weights are light compared to what they used to be, I try to 'milk them'.

                      Comment


                      • Originally posted by miata View Post
                        Do most folks tend to go into a no progress holding pattern during this time of year?
                        No. Most folks don't ever make any progress at all. Some people don't let the holidays interfere with their goals. Some people are in-between. Here's an article I've posted before that I find myself reading over and over this time of year:

                        T Nation | Merry Christmas, Bob
                        The Champagne of Beards

                        Comment


                        • That's an excellent article Rich!
                          I remember a couple of years ago on the morning of Christmas eve (we do the big eating, celebrations and gifts on Christmas eve, not Christmas day) early in the morning doing heavy deadlifts. We were just my two friends and myself at the gym for quite a while, but we were actually joined by others that also felt the holidays were no reason to skip on a workout.

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                          • B: 255 (6 sets of 5 reps). It's amazing what the perceived safety that a spotter offers can do for your work output. Next time, 260 is going on the bar.

                            Rows: 265: 5x5 (ugh. tough. Especially since I did them yesterday too and everything was sore today from deads and rows).

                            OHP: 150, 155, 160, 165, 165 (7 on the last set, b/c of extended break due to my yappy trap)

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                            • Great workout today !

                              Hammer decline press: 90lbs, 180lbs, 270lbs, 290lbs, 290lbs, 290lbs, 140lbs, 140lbs.
                              Crossovers( varying the angles of pull ) 4 sets
                              Cable squeeze-ins: 3 sets

                              Single arm tricep extensions concentrating on the fully shortened position: 3 sets
                              Tricep pushdowns ( heavy ): 5 sets
                              Overhead rope extensions: 2 triple drop sets with weighted stretches between drops.

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                              • First workout back after taking about a week off due to craziness at work and my back pain, then a week off due to being out of town all last week for thanksgiving.

                                Bench:
                                105 x 5
                                120 x 5
                                140 x 5 (didn't go for extra reps)
                                120 x 5
                                105 x 12

                                Pull-Ups: BW+15 x 5/5/3

                                Dips: BW x 10/10/10

                                Sent from my SCH-I535 using Marks Daily Apple Forum mobile app

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