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Thread: What is your workout today? page 496

  1. #4951
    Knifegill's Avatar
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    30 push-ups. 15 chin-ups, bench-pressed 195 x 3 and went back to work...


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  2. #4952
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    Decided to move from a 7 day AB workout to a 10 day ABC program (well..."program".... of my own design of course).

    So today was accessory and body weight day. Almost like active rest. Still little/no rest between sets.

    20 pullups
    20 dips
    muscle ups till failure (6)
    walking lunges with 80 lbs x 10
    curls 70lbs to failure
    pushdowns ....stack said 150 so used it all... till failure
    squats 135x10 and lateral raises with 20's to failure supersetted for 2 sets.... did rest pause at the bottom ATG with squats. Really just gonna do this for like a month with light weights and make sure all is right with the world.
    walking lunges with 80lb x 10
    hanging leg raises x 12

    Most of these done in the BBS vein of slow controlled reps. Was actually quite invigorating rather than "brutal", so I like it as a breakup between my A and C workout.

    Next.... went home and 2 mile walk with dog.

    Later I'm scheduled to join my wife at her 1 hour yoga class. I have not eaten yet today though. So pushing from a 24 to a 26 hour fast may suck. I dunno.

  3. #4953
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    Shadowknight137 is offline Senior Member
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    Friday 26/07/2013

    TRAINING – WORKOUT B
    Squat (5x55) (5x60) (5x65) (1x5x70) (1x5x72.5) (1x5x65) – NEED TO WORK ON FORM
    Deadlift (1x10x65) (1x5x75) (1x5x85) (1x5x95)
    OHP (5x5x42.5)
    Row (5x5x42.5)
    Bench (3x8x55)
    Curl ( 3x8xBar + 10kg) ( 3x8xBar + 12.5kg)
    Leg Raises (2x15) (1x20)

    I'm gonna try for the 100kg (220lb) deadlift next Wednesday, which is a pretty big thing for me - may not be for reps, may be only once, but I'm still gonna do it.

  4. #4954
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    TheyCallMeLazarus is offline Senior Member
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    My workout of the weekend is:

    3 nights on the Long Trail of VT.

    6 pounds of meat, 4 pounds of fruit and veg. 3 completely crazy hiking mates.

    It's 5:50am Friday. Moving out

  5. #4955
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    Squats: 235# 5x5
    Hang Clean: 135# 3x2; 145# 3x1; 155# 2x2
    Clean Pull: 185# 3x4
    Stiff Legged Deadlift: 185# 5x1,; 200# 5x2

    Oh man, it's not that strength goes down in keto necessarily, but my rate of force development and recovery in between sets is dismal right now. This was a tough one.

  6. #4956
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    BBS/Superslow at TruFit in Denver:
    Leg extension to failure up to 80# 2.5 min
    Static leg curl 30 sec 50% effort, 30 sec 75%, 30 sec "100%"
    Back machine 3 min
    Leg press 200# 2:12 to failure
    Lat 145# 2+ min to failure
    Chest press 90 2+ min to failure
    Seated row 55# 2 min static hold (owwwwww)
    Stupid ab machine 2 min (basically already burned, this one is not progressing)

    Starting to plateau, not gaining as quickly after 11 weekly sessions. Not surprised, strength gains don't keep going up forever.

    Also have been doing 20 gm of whey and 5 gm BCAA 45 min before and right after workout in one of those shaker bottles with the wire ball in it. This is an uncontrolled experiment of course but it seems like my workout intensity is up and soreness the next couple of days is way down.

    Possible plans:
    1. Take a week off.
    2. Cut back the number of exercises per week and do a more alternating plan.
    3. Split into 2/week (not my favorite, I'm a busy doc and the 1/week plan saves a lot of time)
    4. Lengthen interval to 10 days, see what happens.
    5. Go to a 90 second rather than 3 minute to failure schedule, possibly with other changes as above.
    6. Rearrange order of exercises. Do upper body first rather than big muscles first (as I recall Body By Science recommended this?) By the time I get to rows I'm pretty much gone from all the previous work.

    Also will get re-measured to see what muscle gains might have occurred.

    Appreciate anyone's experience about making changes. I'm pleased with results so far, having doubled virtually every weight in 11 weeks and obviously don't want to over tinker with the program. It's been very efficient of my time.
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  7. #4957
    aliphian's Avatar
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    This is my workout every Friday. Usually from 7:30pm - 2:00am.
    The above should be viewed as complete and utter nonsense.

  8. #4958
    Neckhammer's Avatar
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    Quote Originally Posted by jmsmall View Post
    BBS/Superslow at TruFit in Denver:
    Leg extension to failure up to 80# 2.5 min
    Static leg curl 30 sec 50% effort, 30 sec 75%, 30 sec "100%"
    Back machine 3 min
    Leg press 200# 2:12 to failure
    Lat 145# 2+ min to failure
    Chest press 90 2+ min to failure
    Seated row 55# 2 min static hold (owwwwww)
    Stupid ab machine 2 min (basically already burned, this one is not progressing)

    Starting to plateau, not gaining as quickly after 11 weekly sessions. Not surprised, strength gains don't keep going up forever.

    Also have been doing 20 gm of whey and 5 gm BCAA 45 min before and right after workout in one of those shaker bottles with the wire ball in it. This is an uncontrolled experiment of course but it seems like my workout intensity is up and soreness the next couple of days is way down.

    Possible plans:
    1. Take a week off.
    2. Cut back the number of exercises per week and do a more alternating plan.
    3. Split into 2/week (not my favorite, I'm a busy doc and the 1/week plan saves a lot of time)
    4. Lengthen interval to 10 days, see what happens.
    5. Go to a 90 second rather than 3 minute to failure schedule, possibly with other changes as above.
    6. Rearrange order of exercises. Do upper body first rather than big muscles first (as I recall Body By Science recommended this?) By the time I get to rows I'm pretty much gone from all the previous work.

    Also will get re-measured to see what muscle gains might have occurred.

    Appreciate anyone's experience about making changes. I'm pleased with results so far, having doubled virtually every weight in 11 weeks and obviously don't want to over tinker with the program. It's been very efficient of my time.
    I played a lot with things and I would recommend you give numbers 5 and/or 6 a shot first.

    I had a failure zone that I started with in the 90-120 range and dropped it to 60-90 with pretty good result. I think much like standard periodized training its good to hit a different rep range for a while... then change it again. Seeing that your going well over 120seconds in most lifts you would use quite a bit more weight in the 60-90 range and likely shock the muscles quite a bit in the process.

    Switching the upper/lower thing.... I tried to alternate so that I was hitting different muscles fresh every other week.

    I had also taken 14 days before workouts and come back stronger than ever. So this is a fine way to break a plateau as well.

    All and all I'd vote for the change in rep/TUL range. See what your trainer thinks I guess. I did all my tinkering without the benefit of a person trained in this methodology so it was all based on books and blogs.
    Last edited by Neckhammer; 07-26-2013 at 08:53 AM.

  9. #4959
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    3 Mile tempo run this morning. This afternoon walked to the gym and did shoulders and arms.

    Seated DB Press 1X15 -30lbs, 1X12- 35lbs, 1X10 - 40lbs., 1X8 - 45lbs., 1X6 - 50lbs.
    Standing DB laterals - 1X15 - 20lbs., 1X12 -25lbs., 1X10 - 30lbs., 1X15 - 20lbs.
    Bent Over DB Laterals - 4X10 -25lbs.
    1 Super Set - Standing DB Press 15X30lbs, Lateral Raises 10X25lbs., Alt. Forward DB Raises 10X25lbs. Bent over DB laterals 10X25lbs.
    Scott Curls 95lbs super setted with Triceps Pressdowns 90lbs. 10 X 4 sets.
    Burnout set of 15 strict DB curls at 30lbs super setted with Triceps BB Pushbacks 100lbs X10

  10. #4960
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    Open water swim around the island (about 2km) and then some hIIT/core work. Tired ... Need rest day tomorrow!

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