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Thread: What is your workout today? page 485

  1. #4841
    Neckhammer's Avatar
    Neckhammer is offline Senior Member
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    Primal Fuel
    Backflips from pool deck and on trampoline....gonna give the ground a go from an eight to twelve inch elevation this week.

  2. #4842
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    Shadowknight137 is offline Senior Member
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    TRAINING - Bench Day
    • Warmup (1x10x40) (1x10x50)
    • Bench (5/3/1) (1x5x60) (1x3x62.5) (2x3x65)
    • Bench (4x10x55) (1x10x52.5)
    • Dumbell Press (1x12x12.5) (10/8/8x15) (1x112x12.5)
    • Dumbell Curls: (1x12x10) (8/8/6x12.5)
    • Dips (1x10x8) (10/8/8x10)
    • Push Ups (3x20)

  3. #4843
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    Resting today because I'm sore from canoeing yesterday.
    "I came to live out loud!" -Emile Zola

  4. #4844
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    eKatherine is offline Senior Member
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    Did bench this morning, did a 270 handstand rotation tonight twice, shifting my weight around in an inset entry way. Then did it again to show off and did a full circle 360. Next step: backyard on the grass.

  5. #4845
    pace2race's Avatar
    pace2race is offline Senior Member
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    Standing Overhead Press: 110lbs, 3x5
    ATG Squats: 170lbs, 3x5
    Calf Raises: 365lbs, 3x10
    Power Cleans: 110lbs, 3x5
    Bike Intevals: 10 sets of 40:10 Sprints
    5-mile slow paced run with the dog.

  6. #4846
    Longevity's Avatar
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    3 Rounds
    Skip (1min)
    Bench press, (225lbs 8 first round 7 second 6 third)
    Squat- low cable w/rope, feet and knees together, heels on two plates, (120lbs x 15 reps all 3 rounds)
    Side oblique crunches on stand hanging onto 10lbs plate (10/side)
    Stability Ball hamstring curls(15)
    Dips (body weight 205 x 15)
    Rest 2 min

  7. #4847
    Longevity's Avatar
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    Tonight's:
    Warm up- bike 5 mins + Spider-Man crawl
    4 Muscle ups plus 8 dips on last up
    Ring pull ups (8/7/6) legs crossed in sitting position.
    Push ups with feet in rings raising glutes to the ceiling after each up. Thus bringing feet closer to body with starlight legs (8/8/7)
    4 Muscle ups plus 8 dips on last up. Muscle ups started to get floppy, but no swinging/kipping.
    Toes to bars(10/10/8). Superset with stability ball back extension.
    Split squats (15 lbs DB x 10 each x 2 sets)
    3 Muscle ups plus 15 dips on last up
    Hammer curls (30lbs, 25lbs, 20lbs, 15lbs x 10 reps both arms together each weight after the other. 2 sets)
    Overhead Tri extensions (60lbs x 25/12/15)
    Wrist curls front and back

  8. #4848
    Neckhammer's Avatar
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    All single set to failure plus static hold and no rest between sets.

    Chins + 70lbs
    Chins BW
    Dips + 70lbs
    Dips BW
    Leg Press
    Shoulder Press
    Pushups
    Leg Press

    sauna, cold shower, steam room, cold shower..... work.

  9. #4849
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    Morning: Walking, stair running, fartslek, (45 min.)

    Afternoon in gym (2 hours)

    Hanging leg raises 3 X 25
    Weighted decline sit-ups 4 X 15
    Reverse machine hack lift 4 X 12 in superset with stiff legged good morning 4 X 15
    Machine hack-lift 4 X (12/12/12/12) = 4 giant-set of 48 reps
    Bent-over “Gorbag row” 5 X 8 - 10
    Decline bench press 5 X 10/8/8/6/6 in superset with Pull-down to front 5 X 12 - 15
    Barbell straight arm pullover 4 X 15 in superset with flat dumbbell flies 4 X 12
    Incline dumbbell press 5 X 12 - 15 in superset with pull-downs w/stiff arms 5 X (10/8/8/8) = 4 giant-set of 34 reps.
    Heel raises on leg press-machine 4 X (15/12/10/8) = 4 giant-set of 45 reps.

  10. #4850
    TheyCallMeLazarus's Avatar
    TheyCallMeLazarus is offline Senior Member
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    Primal Blueprint Expert Certification
    Strength:
    ---Smolov squat progression 2/2 --- 7x5 80% 1RM with 90sec rest between. Did 275lbs today, sore as hell. It's Smolov.
    ---Power clean and jerk, 5 reps at 80% 1RM ---Did 195lbs today.

    Conditioning:
    ---4 rounds without rest of----
    Max rep pullups, 47
    12 Glute/Ham raises
    25 Russian twist with 25lbs

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