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  • Originally posted by OldSchhool View Post
    They are killers eh, I've got to get back on those.
    Yah man. Pretty sick. I went with very controlled and deliberate movement for sets of 8 with only 60lbs. Really the 8th one was "technical failure". The wobble and burn was intense enough to tell me I was done.

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    • Deads and Rows.

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      • First day of new programming.

        Today:
        Box Jumps (chest height): 5, 5, 2
        Squat: 195 x8, 225 x8, 240 x8
        OHP: 100 x8, 110 x8, 120 x8
        100 Face Pulls w/ 85 lbs
        3x15 Back Raise
        3x10 Barbell Curl w/ 75 lbs
        3x10 Captain's Chair Leg Raises

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        • 5 rounds of:
          10 reps of bumper plate ground to overhead
          50 yd overhead plate walk

          20 reps of handstand push-up
          [10x2] I worked on handstands with a mat. Definitely improved, but then I got tired!

          10 rounds of:
          [for 40 seconds]
          1 rep of clean and jerk (I did 50 lbs!)
          burpee lateral hop [max effort]
          rest for 20 sec
          Depression Lies

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          • Squat 5/3/1 day

            Main sets:
            5x75kg
            3x85kg
            6x95kg (6rep pr)

            Joker sets:
            1x102,5kg
            1x110kg
            1x115kg (unbelted 1rep pr)

            Back off sets @ 75kg: 10, 8, 8, 8, 8, 8 (the first set was a 10rep pr)

            Assisted 1-arm pushups (with one arm extended out to the side): 5x5 per side
            Dumbbell rows 20kg: 5x10 (low weight I know, but I haven't done these for years. I've been doing australian pullups recently, but the smith machine was taken

            So feeling really good about the way this is going. Without joker sets and backoff sets I think I would be bored with the weights, but these allow me to do a good workout, and then add more when I feel up to it!

            Only sad thing is that I've been rehabbing my shoulder for a while, and I had worked up to doing 6 chinups. Yesterday a child stepped in front of my bike and I had to take evasive measures and fell and landed on my shoulder. Couldn't even do 1 chinup today

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            • Sorry about the shoulder, dude. Be careful!
              Depression Lies

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              • Thanks, I definitely will. I'll continue with my exercises for it, but wait a week or more before I attempt pull ups again.

                Sent from my A0001 using Tapatalk

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                • Originally posted by Ghshl View Post
                  Thanks, I definitely will. I'll continue with my exercises for it, but wait a week or more before I attempt pull ups again.

                  Sent from my A0001 using Tapatalk
                  You're icing of course? Sorry about that, man.


                  Sent from my iPhone using Marks Daily Apple Forum

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                  • Bench: 260: 6 sets of 5; 170x10 speed off chest
                    Row: 265: 5x5; 225x10 as a finisher
                    OHP: 150, 155, 160, 165, 165 (all x5)

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                    • Bastardized 5/3/1 cycle 6, week3 (5/3/1), Workout A (Squat/Bench)

                      Another repeat from 4 weeks back,,.

                      5/3/1 programmed exercises (5/3/1 week):
                      Squats - pyramid 5x180# 3x205# 2x230 3x205# 7x180#
                      Bench press - pyramid 5x145# 3x165# 2x185# 3x165# 8145#

                      8/6/3 programmed exercises (8/6/3 week):
                      Hammer rows - 8x199# 6x215# 10x225# 175# 20 sec rest pause (11x, 5x, 4x)

                      Other exercises
                      Dumbbell inclines drop sets 10x50#-10x35#, 10x50#-10x35#, 4x50#-2x35#-10x25#

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                      • Originally posted by edennperez1 View Post
                        You're icing of course? Sorry about that, man.


                        Sent from my iPhone using Marks Daily Apple Forum
                        Thanks!
                        I am not actually, as I have never found that to help personally. Also there's no pain when at rest, so I am just using some ibuprofen gel on it.

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                        • More 5x5 squats @ 310, more focus on depth; add'l set of 4 at the end.

                          Barbell calf raises: 365, 385, 405 (all x10)

                          Standing Ad/abduction machine: 3x10 @ 100

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                          • Originally posted by Ghshl View Post
                            Thanks!
                            I am not actually, as I have never found that to help personally. Also there's no pain when at rest, so I am just using some ibuprofen gel on it.
                            You have ibuprofen gel over there?
                            The Champagne of Beards

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                            • Yeah. It's called ibuleve or something like that, but it's the same active ingredient.

                              Sent from my A0001 using Tapatalk

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                              • Tramadol works better, less liver impact, and makes you lift more even when injuried...
                                "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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