What is your workout today? page 320

[Ayla2010]

20 km cycle

[70in2012]

2 hours tennis. Some light swimming.

[Nick the Destroyer]

Walked the dog 2 miles

Hammer Strength Incline Bench 5-4-3-2-1-1
Seated Close Grip Rows 5x10
Smith Machine Squat 5x10

Got the garage cleaned out of Christmas stuff. May start CST's again tomorrow.

[Nick the Destroyer]

New Year started off right:

Walked the dog 2.5 miles

5 Rounds:

Push Ups x 20
Sit Ups x 20
Chin Ups x 10
Kettlebell Swings x 20
Burpees x 10

16:30

[fat belly frog]

Beach swim 10mins followed by 10 mins runing , 5 on soft sand 5 on hard. did this twice with recovery walk between. Followed by 1hour of playfull body surfing with plent high inetensity burst to get out to catch the next wave... luving summer

[megalodon]

40 minute run.

[Nick the Destroyer]

Walked the dog 2 miles

Power Cleans 3-3-3-3-3
Press 3-3-3-3-3
Lat Pull Downs 5-5-5-5-5
Dips 3x15
Walking Overhead Lunges 3x10 steps

Straight Ellyptical (elevation 11, resistance 6, s/m 225) 25:00

Kenpo 60:00

[pace2race]

Exercise Sets Reps Weight Notes
1 ATG Squats 3 5 200.0 lb Smith Machine
2 Military Press 3 5 135.0 lb Smith Machine
3 Calf Raises 3 5 325.0 lb Smith Machine
4 Dead Lifts 3 5 250.0 lb
5 Bent Over Row 3 5 165.0 lb
6 Forward Lunge 3 10 135.0 lb
7 Abdominal Machine 3 10 180.0 lb
8 Back Extension 3 25 25.0 lb

[dado]

20 rep squats, whaaat! plus bench and deadlift

[dado]

Exercise Sets Reps Weight Notes
1 ATG Squats 3 5 200.0 lb Smith Machine
2 Military Press 3 5 135.0 lb Smith Machine
3 Calf Raises 3 5 325.0 lb Smith Machine
4 Dead Lifts 3 5 250.0 lb
5 Bent Over Row 3 5 165.0 lb
6 Forward Lunge 3 10 135.0 lb
7 Abdominal Machine 3 10 180.0 lb
8 Back Extension 3 25 25.0 lb

get off the smith machine, you will die because of it!