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Thread: What is your workout today? page 404

  1. #4031
    Nick the Destroyer's Avatar
    Nick the Destroyer is offline Senior Member
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    4x5 Barbell Complex RDL/Row/Power Clean/Front Squat/Press (105lb load - very hard!)

    Three Rounds:
    Push Ups x 20
    Incline Sit Ups x 20
    Back Extensions x 20
    Chin Ups x 10
    Dips x 10
    Burpees x 10
    "Suffer no guilt yee who wield this in the name of Crom"
    Quote on the Father's Sword

  2. #4032
    Pheebie's Avatar
    Pheebie is offline Senior Member
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    A lovely & invigorating 3 mile jog this morning in the rain that preceeded Hurricane Isaac's approach.

  3. #4033
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    aix_sponsa is offline Senior Member
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    25 minutes of bellydance followed by 15 minutes of yoga.

  4. #4034
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    fat belly frog is offline Senior Member
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    Inspired by Dave hedge from my mad methods newsletter. Got a sore lower back at the moment so limited in what I can do.

    Warmup
    A1: 5 mins jump rope,
    A2: Joint mobility circle work - hips, arms, shoulders etc.
    A3: 5 mins of bear crawls, crab walks, inchworm, sideways rolls ( bears to crabs, fwds, back etc) kids and wife cracked up laughing at me doing these.....
    A4: 10m of fwd hip lunge/stretches, 10m of sideways hip stretches walking backwards
    A5: 5 mins of bird dog variations ( front, back, 1 inch holds)
    A6: 2 mins of back bridge progressions

    B1: 3 sets of 10 reps alt leg go BW Bulgarian split squats ( no rest between legs)
    B2: 3 x 10 sets of KB alt arm rows *with 25kg KB
    B3: 10 KB double handed swings, these hurt the lower back so stopped them.

    C1: 5 mins of front planks 45 sec hold 15sec rest
    C2: 10 mins of 60 static pull ups/chin ups *one every 10 secs about 1/4 were chin ups

    D1: 3x10 inverted body rows ( legs bent on the gym rings)
    D3: 3 x 10 let me ins ( standing rows)
    D4: 3 x 5 alt leg supported pistols ( off the gym rings)
    D5: 5 x 20 sec holds of the L sits on the rings

    Finished with 15 min icing the lower back while the lamb chops cooked. *Down 4kg's this week after putting on a couple over the last few weeks with sympathy eating over the back issues. *Down to 110kg's I have been bouncing between 112 to 114kg's. *nice to see a bit of a weight shift, about 10 to go to hit my target weight.

    Cheers
    "Times fun when you are having Flies" Kermit the frog

  5. #4035
    ~Rowdy~'s Avatar
    ~Rowdy~ is offline Junior Member
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    This wasn't my work out today but this is a good one for time. took me 35 mins no rest with one cheat after getting halfway through I cut out burpees.

    Do exercise #1, run one lap, do exercise #1 & 2, run one lap, do exercise #1, 2 & 3, run a lap etc. Allowed to cut 2 exercises in half once you reach the halfway mark or cut out on exercise completely.

    523667_10151931578410111_997763661_n.jpg

  6. #4036
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    skorpion317 is offline Senior Member
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    I'll be doing as many sets of this during the day at work:

    5 pull ups
    10 push ups
    15 squats

    Later, I'll be lifting:

    1x5, then 2x3:
    Deadlift - 325 lbs., then 340 lbs.

    3x5:
    Upright row - 170 lbs.
    Shoulder push ups

    Also walked 1.7 miles at work.
    SW (1/4/12): 326 lbs. (48% BF)
    Steak and Eggs SW (5/11/13): 198 lbs.
    CW (6/2/13): 185.4 lbs. (??% BF)
    GW: 185 lbs. (~15% BF)
    0.4 lbs. to go, ??% BF to go

  7. #4037
    Nick the Destroyer's Avatar
    Nick the Destroyer is offline Senior Member
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    2 mile run - 14:09
    "Suffer no guilt yee who wield this in the name of Crom"
    Quote on the Father's Sword

  8. #4038
    PureFunctionalFitness's Avatar
    PureFunctionalFitness is offline Senior Member
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    TRX suspension workout, just getting used to the exercises so not overly challenging, might go do some sprints in a minute

  9. #4039
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    Brutal Legs

    Too many rounds of...
    Weighted Squats, Weighted lunges, Leg Ext, Hammy curls, Glut Bridges, Calves 3 ways, DL and Abs.

    :/
    SBF% 20.5
    CBF% 20.0
    Goal....14%

    Muscle weighs more than fat and scales are evil.

  10. #4040
    ~Rowdy~'s Avatar
    ~Rowdy~ is offline Junior Member
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    Lunch time workout:

    Skipping 5 min warm up
    - 5 burpees with pushup
    - 10 dives (not sure the name, where you are on all fours, dip your face as close to the floor as possible with your body following, until your arms are straight and your head right above them stretched, then back again)
    - 5 burpees with pushup
    - 40 squats with alternating side leg lift
    - 5 burpees with pushup
    - 20 bicycle crunches
    - 5 burpees with pushup
    - 10 per side plank using hand with oblique dip
    - 5 burpees with pushup
    - 15 x 1 V-sit, 1 sit up spread legs when come up and put arms in between legs, 1 sit up touching out side of ankle
    - 5 burpees with pushup
    - 40 power round house kick alternating leg
    - 5 burpees with pushup
    - 40 power teeps alternating leg
    - 5 burpees with pushup

    x 2

    Then 1.5min all out on each
    - frontal knees on heavy bag
    - power punches on heavy bag
    - freelance on heavy bag

    After work:

    Medium intense bike ride, medium hills up, flatter spots in the middle and hills up and down at the end. 1hr,
    Last edited by ~Rowdy~; 08-29-2012 at 02:55 PM.

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