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Thread: What is your workout today? page 500

  1. #4991
    Ghshl's Avatar
    Ghshl is offline Senior Member
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    I really fried my upper back on Sunday with a 135kg Front Squat Iso-hold for 20 seconds, so I'm taking a couple of days off.
    I think I'll keep this exercise, it really seems to hit the upper back well, and it seems relevant to the deadlift, as keeping the upper back firing isometrically is key there.
    Last edited by Ghshl; 08-06-2013 at 03:16 AM.

  2. #4992
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    6-miles, easy effort running.

  3. #4993
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    Quote Originally Posted by Jefferson1775 View Post
    Squat
    200x5
    230x5

    Press
    120x5
    135x3
    152.5x1

    Deadlift
    285x5
    325x3
    360x1
    You doing 5/3/1 with extra squats?

  4. #4994
    imp's Avatar
    imp
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    Pushup...squats...deadlifts...getups...kettle bell....and medicine ball...the primal way

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  5. #4995
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    Last night:

    Chin-ups: 3 x 3 x +85
    Squat: 3 x 5 x 290
    Bench: 212.5: 4/4/3/3/3/2 (was supposed to be 3 x 5, doing this whole "debt reps" thing on my upper body lifts where you gotta make up double the reps you miss)
    Power Cleans: 8 x 1 x 145. Finally staying over the bar and actually jumping on these. They're still 50-80 lbs below where they should be, but progress is progress.

  6. #4996
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    Quote Originally Posted by RichMahogany View Post
    You doing 5/3/1 with extra squats?
    Yeah, squats are a great warmup, and I need the extra practice to keep my form right, anyway. I just multiply my training max by .6 and .7
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  7. #4997
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    Quote Originally Posted by Jefferson1775 View Post
    Yeah, squats are a great warmup, and I need the extra practice to keep my form right, anyway. I just multiply my training max by .6 and .7
    Ha! I have a spreadsheet ready for future use where I had pretty much the same idea, except it's .4/.5/.6 for 5/5/10 reps on my Deadlift/Press day.

  8. #4998
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    Today was an awesome HIIT jump rope day!
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  9. #4999
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    Morning cardio: 8 stair sprints as a warm-up; ramping up intensity from 60% to 90%, 30 - 20 sec approximately. Then 5 all-out hill sprints X 30 sec., Finishing with 30 minutes of easy "fartslek" on the beach.

    Planned late after-noon workout:

    Weighted sit-ups on a decline 3X15
    Chin-ups 4 X 8-12 in superset with close grip bench press 4 X 8-12
    Standing barbell curl 4 X 6-8
    Sitting dumbbell curls 4 X 8-12 in superset with dips on a machine 4 X 15
    Cable curl 4 X12 in tri-set with rope triceps cable extensions 4 X 12 and rope pushdown 4 X 8
    Barbell wrist curls 4 X 12 -15 in superset with cable reverse wrist flexion’s 4 X 12.
    Leg extensions 4 X 15 in superset with calf raises on a machine 4 X 25
    Leg-press 5 X (15/12/10) = 5 tri-set of 37 reps
    Heel raises on leg-press machine 3 X (15/12/10/8) = 3 giant-set of 45 reps
    Lying leg curl 3 X 12- 15 in superset with Romanian deadlifts 3X8-12
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  10. #5000
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    Taking two weeks off strength training so today was just 20 minutes of Tabata. Each exercise 20s/10s for 8 rounds:

    Alt jump lunges
    Pushups
    Plank pushes (alternating elbows)
    Planked scissors
    Box Jumps.

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