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  • 3/2/15:
    Squat: 325 x 8,8,6, 295 x 8,2
    Bench: 230 x 4,4,4,4, 215 x 5,4
    Chins: 76 in 7 minutes
    Dips: 20
    BB Curls: 45 x 20
    The Champagne of Beards

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    • Bastardized 5/3/1 cycle 9 week 1 (5/5/5 Week) Workout A (Squat/Bench)

      Added BBB 5x5 @ 65% 1RM for squat and 5x10 @ 65% 1RM for bench. Also, added 5x10 barbell inclines for the first time in place of dumbbells. Since this was the first time doing the incline presses with barbells there was a little trial and error with weight, set-up and form. I definitely felt the combination of 3x5 and 3x10 bench with 3x10 incline presses. Hopefully, I will have the incline press dialed in over the next few weeks.

      I'm also playing with the rest period for BBB. This week I went with 2 minutes and will probably go with 90 seconds unless the weight increase makes it difficult. Maybe I should have gone with 90 seconds for week 1 (65% 1RM), 2 minutes for week 2 (70% 1RM) and 3 minutes for week 3 (75% 1RM).

      5/3/1 programmed exercises (5/5/5 week):
      Squats 5x165# 5x180 7x210# BBB: 5x5x165#
      Bench 5x135# 5x155# 5x175# BBB: 5x10x135#

      Other programmed exercises (10/10/10 week):
      Barbell incline presses - 10x115 10x105# 10x95# 2x10x85# (Next week I'll probably go with 105# from the start)
      Hammer rows - 10x140 10x165# 10x195#

      Other:
      Hanging leg raises 2x15

      Comment


      • A Deadlifts
        60 kg x 5
        80 kg x 5
        100 kg x 3
        110 kg x 3
        120 kg x 3
        130 kg x 3
        135 kg x 2

        B Rack Pulls
        100 kg x 5
        115 kg x 5
        135 kg x 5, 5, 5

        C1 Hyperextensions
        Some sets of 10

        C2 suppersetted with Leg Raises
        Some sets of 10


        Hadn't done deadlifts in a long time. Felt quite good nonetheless.

        Comment


        • Today when I went for workout I have done some exercise like cycling, treadmill, dumbbell, stretching and exercise for abs.

          Comment


          • Barbell Bench
            20 x 15
            30 x 10
            40 x 5
            50 x 5
            60 x 1
            70 x 1
            75 x 6, 5, 4

            Close Grip Bench
            60 x 5, 5, 4

            Between every set Parallel Grip Chinups
            4, 4, 4, 4, 4, 4, 4, 4, 3, 3, 2, 2

            Dumbbell Bench
            25 x 10
            27.5 x 8
            22.5 x 15

            Rear Delt Raises
            7.5 x 10, 10, 10

            All weights in kilograms.
            Last edited by sir psyko; 03-05-2015, 02:20 PM.

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            • Squat: 355 x 2,4,3; 335 x 4
              Press: 155 x 5 x 3, 135 x 5 x 2
              Deadlift: 390 x 8
              Snatch-grips: 275 x 8

              All weights in 2000ths of an imperial ton
              The Champagne of Beards

              Comment


              • I'm told we'll be running 3 x 600m on the track. Doesn't sound like much, but it's an absolute killer workout.

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                • Bastardized 5/3/1 cycle 9, week14 (5/5/5 Press/Deadlift)

                  Added dumbbell incline drop sets to Press/Dead lift day to compliment previous bench workout with BBB and 5x10 barbell incline presses.

                  5/3/1 programmed exercises (5/5/5 week):

                  • Overhead press 5x95 5x105# 5x120# BBB: 10x95, 8x95#, 3x5x85# (will do 5x5 going forward instead of trying 5x10)
                  • Dead lift 5x225# 5x255# 8x290#

                  Other programmed exercises :
                  • Warm-up/recovery squats 3x5x160#
                  • Hammer Strength pull-downs 10x125# 10x150# 10x175#

                  Other
                  • Dumbbell incline drop sets 3x10x(50#->35#->25#)
                  •*RDLs as part of dead lift warm-ups
                  • Arnold presses 2x15x20#, 15x25# between dead lift sets
                  • Hanging leg raises
                  Last edited by miata; 03-05-2015, 10:28 PM.

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                  • Strength: various # of goblet squats (up to 35#, that's new for me), some kb-holding lunges (20#)

                    20 min AMRAP (modified to be carpal tunnel friendly, other people did ring-row push-ups & rowing)
                    3 person team, rotate each station when complete
                    -.5 mile on AirDyne
                    -10 goblet squats (15#)
                    -20 lateral hops (over a 45# plate)

                    I think we did 4 rounds. I took forever on the bike. My quads got a lot of love today.
                    Depression Lies

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                    • Wanted to train legs first, but my knee is hurting so I switched things up.

                      A1 Barbell Bench
                      70 kg x 7, 5, 5, 5

                      A2 Parallel Grip Chins
                      BW x 6, 5, 5, 4

                      B1 Press
                      35 kg x 7, 6, 5, 5

                      B2 Barbell Row
                      70 kg x 10, 10, 10, 8

                      C1 Incline Dumbbell Bench
                      25 kg x 8, 6, 6

                      C2 Seal Rows
                      20 kg x 8, 8, 8
                      Last edited by sir psyko; 03-08-2015, 04:03 AM.

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                      • Haven't beeen posting many since its been more volume (too damn much to type), but been doing an upper lower split. This was lower:

                        Deadlift top set 315x5
                        Bulgarian split squat 3x100x8
                        Leg press 3x12-15
                        Leg ext and leg curl 2x15

                        Comment


                        • Bastardized 5/3/1 cycle 9 week 2 (3/3/3 Week) Workout A (Squat/Bench)

                          High volume day with 24 sets -- and 12 of those with 8 reps per set. This is my second week killing the chest with BBB 5 x 8 reps on bench followed by 5 x 8 reps of incline presses.

                          5/3/1 programmed exercises (3/3/3 week):
                          • Squats 175x3 200x3 235x4# BBB: 175x5x5
                          • Bench 145x3 165x3 185x4 BBB: 145x8x5

                          Other programmed exercises:
                          • Barbell incline presses - 120x8x5
                          • Hammer rows - 165x8 195x8 220x6

                          Comment


                          • Squat: 340 x 5, 340 x 5, 325 x 5, 325 x 5
                            Bench: 245 x 2, 240 x 2, 235 x 3, 230 x 4, 225 x 4-205 x 2-185 x 3 (dropset on the final set)
                            Chin-ups: +75 x 6, +50 x 6, + 25 x 7, +0 x 5 in slow-mo (for OldSchhool)
                            The Champagne of Beards

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                            • Wide, Neutral Grip Pull-down 61x15; 75x10; 88.5x5x5
                              Deadlift (w/ Straps) 168.5x4x5; 184x2; 191x1,1
                              Calf Raises 100x3x15
                              Reverse Grip BB Row 77.5x4x8
                              T-Bar Row 70x5x5
                              One Arm Cable Row 41x4x8
                              Hammer Curl 13.5+13.5x3x12

                              All weight in kilos because I do what I want.
                              Check out my blog!

                              http://easternstrength.blogspot.com/

                              I like to throw, squat and pull heavy things for fun.

                              We're designed to be hunters and we're in a society of shopping. There's nothing to kill anymore, there's nothing to fight, nothing to overcome, nothing to explore. In that societal emasculation this everyman is created. ~David Fincher, director of Fight Club, interview with Gavin Smith, "Inside Out," Film Comment, Sep/Oct 1999

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                              • Bastardized 5/3/1 cycle 9, week 3 (3/3/3 Press/Deadlift)

                                5/3/1 programmed exercises (3/3/3 week):

                                Overhead press 3x100 3x115# 2x130# (fail) BBB: 5x5x100#
                                Dead lift 3x240# 3x275# 6x310#

                                Other programmed exercises :
                                Warm-up/recovery squats 3x5x150#
                                Hammer Strength pull-downs 8x150# 8x175# 6x200#

                                Other
                                *RDLs as part of dead lift warm-ups

                                Comment

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