What was your workout today?

[moonbogg]

7 sets back squats (reps-12,10,10,8,8,6,6)
4 sets front squats (reps-10,10,8,8)
5 sets stiff leg deadlift (reps-12,12,10,10,10)
7 sets crunches (reps-30 x 7)
15 minutes jumping jax (jumps a lot)

I feel like a terminator :twisted::twisted::twisted:

 

[deadlyapp]

Today was supposed to be a steady state cardio day...but I'm bad at following directions

5000m row
5x3 snatch balance - worked up to 155#
3 rounds
3 snatches - 155#
12 toes to bar

then 500m row sprint (1:29.5)

20 minutes of guided mobility (romwod)

 

[StinkyPinky]

I'm getting over a bad cold...you guys think it's safe to do cardio when still recovering? (I have moderate congestion). I really want to get back into cardio to start with.

 

[moonbogg]

I've exercised with a cold before. It actually seems to clear me up or bring some relief, at least temporarily. If its a flu or nausea is present, forget it. Bed rest all day.

 

[cbrunny]

if the cold is in your head, workout. if it is in your chest, don't. that's an old rule but seems to hold true.

Today I've got a LTHR run test (am) and a 66 km ride (pm) planned.

 

[edro]

Back Squats (focusing on going deep)
12x 135
10x 185
8x 225
6x 225

Weighted Lunge Walk
20 steps /w 35lb kettle bell in each hand
20 steps /w 45lb kettle bell in each hand
16 steps /w 45lb kettle bell in each hand

Straight Leg Deadlift
10x 110lbs
10x 135lbs
10x 195lbs

Calf Raises on Hack Squat Machine
12x 180lbs
12x 180lbs
12x 180lbs

(Superset Ab Roller and Pullups to finish my workout)
Ab Roller (knees on ground, roll out to chest on ground)
15x bodyweight
15x bodyweight
15x bodyweight

Pullups (do these 2-3 times a week)
15x
12x
10x

Fit all that into ~45min workout @ lunch.

 

[blackdogdeek]

5x3 deadlifts superset with 5 strict handstand pushups after each deadlift triple

5 rounds for time of the barbell complex: 8 deadlifts 135# + 8 hang power clean 135# + 8 front rack lunges 135# + 1 minute rest between rounds

1 rope climb penalty for dropping the barbell before the end of the complex

 

[vi edit]

Today was a rest day. Yesterday was part Fartlek, part interval. I've decided to call it a Fartival.

10 minute warm up.

1 minute @ 5k race pace (7:00 min)
1 minute recovery jog
2 minutes @ 10k race pace (7:10 min)
2 minutes recovery jog
3 minutes @ half marathon pace (7:30 pace)
3 minute recovery jog
2 minutes at 10k pace (7:10 minute)
2 minute recovery jog
1 minute @ 5k race pace (6:40 min)
10 minute cool down

 

[KIAman]

Yesterday (wed) was

5x5 Back squats working up to 285
5x5 OHP working up to 175
5x5 Deadlift working up to 395
25 pullups

 

[SNC]

TOTAL EXERCISES
10
TOTAL SETS
65
TOTAL WEIGHT LIFTED
86,317.5
Lbs.
TOTAL WORKOUT TIME
01:59
hr:min


Smith machine bench SETS:13 | TOTAL WEIGHT: 24,730 Lbs. | TOTAL REPS: 165
1x20@20lbs, 2x12@120, 2x12@210, 2x5@300, 1x6@300, 1x12@210, 1x9@210, 3x20@120

LEVERAGE HIGH ROW SETS:8 | TOTAL WEIGHT: 14,400 Lbs. | TOTAL REPS: 80
8x10@180

LEVERAGE ISO ROW SETS:3 | TOTAL WEIGHT: 5,760 Lbs. | TOTAL REPS: 24
3x8@240

DUMBBELL BENCH PRESS SETS:9 | TOTAL WEIGHT: 7,070 Lbs. | TOTAL REPS: 101

WIDE-GRIP LAT PULLDOWN SETS:3 | TOTAL WEIGHT: 4,680 Lbs. | TOTAL REPS: 36

BUTTERFLY SETS:3 | TOTAL WEIGHT: 4,837.5 Lbs. | TOTAL REPS: 45

LEG EXTENSIONS SETS:3 | TOTAL WEIGHT: 3,420 Lbs. | TOTAL REPS: 36

SEATED LEG CURL SETS:3 | TOTAL WEIGHT: 3,420 Lbs. | TOTAL REPS: 36

SEATED LEG PRESS SETS:3 | TOTAL WEIGHT: 9,000 Lbs. | TOTAL REPS: 45

CALF PRESS ON THE LEG PRESS MACHINE SETS:3 | TOTAL WEIGHT: 9,000 Lbs. | TOTAL REPS: 45

Legs are just starting to feel like I can actually use them. So I figure its time to start working on them.

 

[SP33Demon]

Deload day after the meet this past weekend, 1st week of new 8 week cycle:
Back squat 10 rep sets working up to 285
Front squat 10 rep sets working up to 205
Deadlift 10 rep sets working up to 325
Bulg split squats 10 rep sets *3 @25lb dumbells
Lower back machine 10 rep sets *15 @120lbs

 

[edro]

Back/Bicep Day
Pullups, straight bar, very strict
15 unweighted (170lbs)
12 unweighted
10 unweighted

Single DB Rows (pause at top)
60lbs x 10
65lbs x 10
65lbs x 10

Superset these 2:
Cable Straight Bar Palm Out Curls (forearms)
32lbs x 10
37.5lbs x 10
37.5lbs x 10
Cable Straight Bar Curls (biceps)
37.5lbs x 10
42.5lbs x 10
47.5lbs x 10

Back Extensions, Unweighted, hold at top
12x, 12x, 12x

Ab Roll Out, on knees, Bodyweight only
15x, 15x, 15x

...looks short after I type it up.
Should have fit one more back/bi exercise in, like face pulls or lat pulldowns.

 

[SNC]

Back/Bicep Day


...looks short after I type it up.

Should have fit one more back/bi exercise in, like face pulls or lat pulldowns.

It helps to put things down so you can look them over. I noticed a lot of missed opportunities after I started to keep track and monitor things.

 

[edro]

I saw a hilarious meme the other day.

 

[SlitheryDee]

Woke up too late to get any weight lifting in this morning. Just spent 36 minutes on the treadmill and went to work. This afternoon I'm thinking I'll be working chest. That will essentially be:

Flat bench press: 235lb 4x10
Flat dumbell press: 100lb 3x8
Pushups 3x35

It's not a lot of volume, but it's all I do for chest.

 

[moonbogg]

I ate a bunch of food and sat on my ass today. To be fair, today is my off day. It doesn't change the fact that I sat on my ass all day long. I am a strong sitter. I can out sit anyone.

 

[cbrunny]

Swim night for me. Not sure what set I'll do yet... Managed two solid 3.8km long swims over the weekend.. probably do some volume/speed work. Something like a 10 x 400m on 20-30 secs rest. Or 20 x 200m. Never tried that one before....

 

[Zargon]

speed intervals yesterday, 2 sets of 6x400 @6:36/mi pace, finished it off with a half mile at 7:00/mi

tomorrow is a 7 mile tempo run

 

[SNC]

TOTAL EXERCISES
12
TOTAL SETS
38
TOTAL WEIGHT LIFTED
31,462.5
Lbs.
TOTAL WORKOUT TIME
01:43
hr:min
That time is a bad one. When the owners or friends are in the gym I tend to chat way to much between sets.

DUMBBELL ALTERNATE BICEP CURL SETS:3 | TOTAL WEIGHT: 1,350 Lbs. | TOTAL REPS: 27

FRONT TWO-DUMBBELL RAISE SETS:3 | TOTAL WEIGHT: 980 Lbs. | TOTAL REPS: 28

SMITH MACHINE SHRUG SETS:3 | TOTAL WEIGHT: 5,640 Lbs. | TOTAL REPS: 24

TRICEPS PUSHDOWN SETS:3 | TOTAL WEIGHT: 3,360 Lbs. | TOTAL REPS: 24

PREACHER CURL SETS:3 | TOTAL WEIGHT: 2,185 Lbs. | TOTAL REPS: 23

POWER PARTIALS SETS:3 | TOTAL WEIGHT: 840 Lbs. | TOTAL REPS: 24

TRICEPS PUSHDOWN SETS:6 | TOTAL WEIGHT: 9,425 Lbs. | TOTAL REPS: 130

STANDING DUMBBELL UPRIGHT ROW SETS:3 | TOTAL WEIGHT: 1,350 Lbs. | TOTAL REPS: 30

CROSS BODY HAMMER CURL SETS:4 | TOTAL WEIGHT: 1,660 Lbs. | TOTAL REPS: 25

TRICEPS OVERHEAD EXTENSION WITH ROPE SETS:3 | TOTAL WEIGHT: 2,662.5 Lbs. | TOTAL REPS: 45

CABLE HAMMER CURLS - ROPE ATTACHMENT SETS:3 | TOTAL WEIGHT: 2,010 Lbs. | TOTAL REPS: 36

I also ran up the stair 2 times to refill my water bottle, so I got a bit of cardio in too!

 

[deadlyapp]

Sunday:
DT
5 rounds
12 deadlifts (155#)
9 hang power cleans (155#)
6 power jerks (155#)

Monday:

Strength
Back squat
5 x 165#, 5 x 190#, 10 x 205#, 10 x 205#, 17 x 205# (max effort)

Conditioning
10 intervals, 20s on, 40s off assault bike sprints
Light DT with double unders (5 rds)
12 deadlifts (115#)
9 hang power cleans (115#)
6 shoulder to overhead (115#)
30 double unders

Accessory (3rds)
8 weighted box step ups ea leg
15 RDL

 

[edro]

Chest/Tricep Day

Incline DB Bench Press
40lbs x 15
65lbs x 10
70lbs x 10
75lbs x 10

Weighted Dips
25lbs x 12
45lbs x 10
45lbs x 10

Cable Flys with close grip press
Not sure what it's called.
Start by doing cable fly, after hands are together, you bring your hands to your chest, then back out, then return to original position.
It hits your triceps some.
25lbs? x 10
30lbs? x 10
30lbs? x 10

Cable Oblique Wood Choppers
35lbs x 10 each wide
40lbs x 10 each wide
40lbs x 10 each wide

Cable Tricep Pressdown
70lbs x 10
75lbs x 10
75lbs x 10

Cable Tricep kickbacks
12.5 x 10
12.5 x 10
12.5 x 10

 

[SlitheryDee]

Today was biceps.

Straight bar curls 115lbs 4x8
Alternating dumbell curls 45lbs 3x10

Treadmill 30 minutes.

 

[michal1980]

5x5 day b.

5x250 squat
5x105 press
1x175 dead

chinups, 10,10,8

 

[edro]

5x5 day b.

5x250 squat
5x105 press
1x175 dead

chinups, 10,10,8

Can you explain that a little more?
How many reps/sets of each? 5?

5 sets of 5 reps of 250lbs squat?
5 sets of 1 rep of 175 deadlift?

Why can you squat so much more than you can deadlift?
I have never seen anyone that can do that.

 

[michal1980]

Can you explain that a little more?
How many reps/sets of each? 5?

5 sets of 5 reps of 250lbs squat?
5 sets of 1 rep of 175 deadlift?

Why can you squat so much more than you can deadlift?
I have never seen anyone that can do that.

I started last year at PF, doing workouts on smith machines. at that time I deadlifted more then squats

I read that was bad for things, so I got a power rack, and started stronglifts 5x5. I dropped most weights down to the recommend starting points except for the squat, which I didn't drop as much on.

I wanted to work on form for most of these works before the weight got heavy, since I worked out with smith machines.

I fully expect to start having my squat peak much sooner then the deadlift as i continue.

And its 5 sets of 5 reps each work out, except, 1 set of 5 reps for the dead lift.