Announcement

Collapse
No announcement yet.

What is your workout today?

Collapse
X
  • Filter
  • Time
  • Show
Clear All
new posts

  • Been working on Gironda 8x8 for a few weeks.

    Just getting over a wee back tweak (nothing to do with gym though). New phase started today:

    Shoulders, Back, Chest
    Shoulders:
    Overhead press machine x 8
    Rear delt in pec dec machine x 8
    Upright row x 8
    Lat raise x 8 .... Rest 2 minutes and repeat sequence.

    Back:
    Overhand pulldown x 8
    Narrower grip underhand pulldown x 8
    Pullover machine x 8
    Scap retraction then row x 8 .... Rest 2 minutes and repeat sequence.

    Chest:
    Press machine x 8
    Weighted Pressup x 8
    Floor flys x 8
    Pec dec x 8 .... Rest 2 minutes and repeat sequence.

    Notes:
    Don't like the pullover machine, wont use it again. Probabaly do a one arm row instead.
    Also, the row machine was niggling my back last time I used it, thought that was due to existing discomfort, turn out it just doesn't agree with my back, so will cable shrug next time instead.

    Still to decide on whether I will keep weighted pressup or switch to dips.

    Apart from a little tightness in lower back I feel amazing. Chocolate milk straight after session, followed shortly by chicken thighs, roast potato and spinach (with a little balsamic dressing).

    Rich
    It isn't the mountains ahead that wear you out....Its the grain of sand in your shoe.

    Comment


    • My workout from yesterday. https://m.youtube.com/watch?v=qlepbRsKEIU

      Comment


      • Did some work on my bench press with a personal trainer. Hit 215 for a single .. Twice. Second rep was better than the first. Hit a PR today.


        Sent from my iPhone using Marks Daily Apple Forum

        Comment


        • Squat: 325 x 8 x 3 (3 sets of 8)
          Bench: 230 x 4,2,2,3
          Chins: +100 x 1 x 8 (8 singles)
          The Champagne of Beards

          Comment


          • Deads

            1x15xbar
            1x10x135
            1x7x230
            1x5x320
            1x370
            1x380
            1x400
            1x10x320

            Deficits (4" Stepper)

            6x3x250
            Age: 70
            Ht: 5'8"
            Wt: 166
            BF: 9%

            Everybody wanna be big, but don't nobody wanna lift no heavy-ass weights! - Ronnie Coleman

            Comment


            • 5/3/1 cycle 13 week 1 Workout A (5/3/1 Squat/Bench)

              I was supposed to do a de-load this week, but instead, I started the next cycle and pushed de-load out to next week when I am on vacation. Next week I will do real lifting, not not a complete shutdown. I'll then need to figure out what to do the week after -- repeat 5/5/5 or move up to 3/3/3.

              5/3/1 programmed exercises (5/5/5):
              • Squats 190x5 215x5 245x5 BBB 190x10x3
              • Bench 150x5 170x5 195x4 (fail) BBB 150x10x5

              Other programmed exercises:
              • Barbell incline presses 100x10x5

              Other stuff:
              • Kroc-rows 50x10 60x10 70x20
              Last edited by miata; 06-26-2015, 09:51 AM.

              Comment


              • Today is 3x5 375lbs squat. 5x5 145lbs press. 1x5 415lbs deadlift

                Comment


                • Originally posted by smartuko View Post
                  Today is 3x5 375lbs squat. 5x5 145lbs press. 1x5 415lbs deadlift
                  Those are some big numbers, smartuko. How long have you been lifting?
                  The Champagne of Beards

                  Comment


                  • Moving to one armed kbs, very different than two armed


                    Wanderin Jack

                    Comment


                    • 5/3/1 cycle 13 week 1 Workout B (5/3/1 Press/Dead Lift)

                      First cycle after resetting the overhead press.

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

                      • Overhead press 90x5 105x5 115x5 BBB V2: 90x10x5
                      • Dead lift 230x5 265x5 300x10 230x10

                      Other

                      • Warm-up/recovery squats 175x5x3
                      • 3 sets of Arnold presses between dead lifts 30#
                      • Dumbbell incline press drop-sets (55-35-25)
                      • Chin-ups
                      Last edited by miata; 06-26-2015, 11:19 AM.

                      Comment


                      • Here's my workout from yesterday. https://m.youtube.com/watch?v=Yos6Yf_J6oQ

                        Comment


                        • Squat 215 3x5
                          Ohp 110 5x5
                          Sldl 135 4x5


                          Sent from my iPhone using Marks Daily Apple Forum

                          Comment


                          • My workout from the other day. Calisthenics, weights, and trail. https://m.youtube.com/watch?v=Yos6Yf_J6oQ
                            Last edited by fmyurich; 06-28-2015, 10:59 AM.

                            Comment


                            • Squat: 3x5 @300
                              Press: 4/5/4 @110
                              Clean: various (practicing form mostly)

                              Comment


                              • Restoration Day

                                Stationary bike: 30 minutes
                                Fast walk: 45 minutes
                                Dry sauna: 30 minutes

                                Dialing back volume, ramping intensity.

                                4 weeks out > feel fantastic.
                                Age: 70
                                Ht: 5'8"
                                Wt: 166
                                BF: 9%

                                Everybody wanna be big, but don't nobody wanna lift no heavy-ass weights! - Ronnie Coleman

                                Comment

                                Working...
                                X