did you work out today?

[alnkal00]

Re: did you work out today?

8/26/11
AM only today
Snatch doubles up to 190#

Back Squats 90%x2x6 (sets x reps)

for time
12-135# Power Snatch
200m-Run
9-135# Power Snatch
200m-Run
6-135# Power Snatch
200m-Run
3-135# Power Snatch
200m-Run
time:9:14

AL

 

[9H_Cracka]

Re: did you work out today?

Saturday - 3 hours of vigorous mountain biking at 8800-9600' ASL.

Breaking out the P90X DVDs after the time change in October.

Monday - an hour fitness loop 5 minutes from the house. Beats staring at CNN in a gym any day.

http://www.youtube.com/user/DR1826?feature=mhee

 

[brutus1776]

Re: did you work out today?

dynamic bench 8x3 w/ mini bands then did one set of max reps with 185
incline db press 2x max reps
dips x 31
db rows w/ 120's. 5 sets of 15
military press 3x10
band pull aparts 3x15
curls 4x12
chins till failure

bike

 

[alnkal00]

Re: did you work out today?

8/29
AM
Snatch doubles up to 190#

Back Squats 85% x 3 x 5 (reps x sets)

PM
3-Rounds for time
10-135# Power Cleans
50-Double Unders
End with 50-Burpees
time:8:52

Busy day moved the gym to a bigger warehouse over the weekend

AL

 

[alnkal00]

Re: did you work out today?

8/30
AM
3-Rounds for time
500m-Row
15-20# Sledge Hammers (RH)
15-20# Sledge Hammers (LH)
15-Wallballs 20# to 12' target
40yd Barbell carry (95# barbell in each hand)
time:17:52 (I hate rowing cause I suck at it!!!)

rest 20mins

For time
21-15-9 reps of
95#-Thrusters (front squat to overhead press)
Pullups
time:4:33

PM
Deadlifts 85% x 5 x 5 (use 85% of 1 rep max)
3x20reps Toes to Bar

AL

 

[Maximusmax51]

Re: did you work out today?

10:00-11:30 Weights
1145- Run

BACK/BI's (30secs rest)
-Wide Grip Lat X 5 (warm up)
-Close/reverse grip bent over row X 5
- Super set with horiz pull ups (feet supported)
-Dead Lifts X 5: 12, 10, 8, 5, 5ish
-DB rows with wide grip standing curls X 4
-Straight arm pull downs X 3

RUN
2.5 miles (mixed terrain)

 

[alnkal00]

Re: did you work out today?

8/31
Only one session on Wed.

PM
As Many Rounds As Possbile In 15min
9-115# Shoulder to Overhead (shoulder press, push press or jerks)
12-Situps
15-24" Box Jumps
Completed 10rnds + 2 Shoulder to Overhead (I used push press)

AL

 

[brutus1776]

Re: did you work out today?

speed safety bar squats onto milk crate. 8 sets of 2 w/ mini bands
1 set of 20 with 225lb
rack pulls worked up to 500 x 1
pull throughs tri-set w/ pull down abs on knees, pull down abs, standing
ghr's 2x12

 

[alnkal00]

Re: did you work out today?

9/1
AM
Back Squats 90% x 2 x 6 (reps x sets)

3-Rounds for time
10-135# Power Clean
400m-Run
10-135# Power Snatch
400m-Run
time:20:10

PM
Power Cleans 80% x 3 x 5 (reps x sets)

5-Rounds for time
200m-Sprint
10-Pullups
10-Chest Slap Pushups (like clapping but instead slap your chest)
10-135# Back Squats (made everyone power clean & press to get on the bar on their backs)
time:10:39

Had to do the PM runs in a down pour which was pretty cool actually distarcted me from my gasping for air sounds I make.

AL

 

[alnkal00]

Re: did you work out today?

8/2
AM
Split Jerks w/snatch grip behind the neck triples up to 205#

Back Squats 95% x 1 x 7 (reps x sets)

Kettlebell Complex 1-KB in each hand done at same time w/1.5pood (54#each)
15-Swings up to hip height
15-Snatch
15-Squats
15-Power Clean & Press
15-Pushups hands on handles
15-Bent Over Rows

This was fucking hard!!! Tried to do it without letting go but no chance in hell but I really liked it so I did it again in the PM

PM
Same KB Complex as above

As Many Rounds As Possble In 5min x 2 (rest 60 between AMRAP's)
7-95# Hang Power Snatch (must start below knees)
25-Double Unders
1st-5rounds completed
2nd-4rounds completed

AL

 

[brutus1776]

Re: did you work out today?

reverse band floor press 1RM
incline db press 4x12
chest supported row 4x12
shrugs 3x10
pushdowns 5x15

20 min cardio

 

[alnkal00]

Re: did you work out today?

8/6
only 1 session today got really busy at night
AM
Snatch 75% x 3 x 3

Back Squats 85% x 3 x 5 (reps x sets) added 10# to last weeks loads.

AL

 

[alnkal00]

Re: did you work out today?

8/7
PM session only feeling a little sick
Deadlifts 90% x 3 x 5 (reps x sets)
toes to bar x 20 x 5

8/8
AM
Jerks behind the neck snatch grip 85% x 3 x 3 (reps x sets)

Back Squats 90% x 2 x 6 (reps x sets) added 10# to last weeks loads

Little under the weather so no metcon this morn

PM
For time
100-Pullups
100-Pushups
100-Situps
100-Squats (air)
time: 12:56 (like I said a little under the weather best is 10:30)

AL

 

[brutus1776]

Re: did you work out today?

rack pulls 2nd pin, 1 rep max, then hit 3 singles over 90%
safety bar good mornings 3x12
banded GHR's 4x12
leg extensions 5 sets till failure

 

[alnkal00]

Re: did you work out today?

8/9
Only one session and just one movement feeling crumby
AM
Back Squats 95% x 1 x 7 (reps x sets) added 10# to last weeks loads

AL

 

[Awesymoto]

Re: did you work out today?

Ran a PFT out here in Stan'

21:30 3 mile (i got lazy over the past 7 months)
20 pull ups
100 situps

Whoot...

 

[brutus1776]

Re: did you work out today?

speed bench 10x3
super high angle incline DB bench 3x12 (failure at last rep)
29 dips x 1 set
db row w/ 120's 4x15
shrugs 4x15
tricep death off 4 board 3 x max reps

 

[alnkal00]

Re: did you work out today?

8/12
AM
Snatch 90% x 1 x 5 (180#)

Power Cleans 95% x 2 x 4 (205#)

Back Squats 85% x 3 x 5 (added 10# to last weeks loads)

As Many Rounds As Possible in 4min x 3 (90 sec rest)
10-95# Thrusters
3-15' Rope Climbs
1st-2+10
2nd-1+10+1
3rd-1+10

PM
Power Snatch singles up 160#

Cleans 90% x 2 x 4 (220#)

Shoulder Press 5-5-5-5-5
Ring Dips 4 x 20reps
Didnt get to do my chinups

First full day of working out and feeling good.
Havent done any really hard metcons in 10 days so that was brutal plus
I havent climbed a rope in a long time since my other place didnt have high enough ceilings.

AL

 

[daplague]

Re: did you work out today?

Just like every Monday, chest and tris

 

[alnkal00]

Re: did you work out today?

8/13
AM
Power Snatch 90% x 2 x 3 (reps x sets)

Power Clean 90% x 2 x 4

For time (in as little sets as possible)
50-135# Power Cleans
time 4:50 sets of 16-11-7-8-8
reps done touch n go. drop the weight it counts as a set.

PM
Snatch 80% x 2 x 3

Clean 80% x 3 x 2

5-Rounds for time
400m-Run
15-225# Deadlifts
30-Situps
time 18:58

AL

 

[brutus1776]

Re: did you work out today?

foam roll/dynamic warmup/stank leg/drop it like its hot

squat max rep w/ 315
max reps w/ 225
ghr's w/ bands 3x12
leg press strip set from 8 plates to just the platform.
puked
went home

 

[alnkal00]

Re: did you work out today?

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: brutus1776</div><div class="ubbcode-body">foam roll/dynamic warmup/stank leg/drop it like its hot

squat max rep w/ 315
max reps w/ 225
ghr's w/ bands 3x12
leg press strip set from 8 plates to just the platform.
puked
went home
</div></div>

Nice
Nothing like squatting heavy ass weights.
The "Anyone else hate leg days" thread is funny to me.

 

[alnkal00]

Re: did you work out today?

8/14
PM only
Back squats 90% x 2 x 6 (reps x sets)
GHR 20 x 4

8/15
AM
For time
21-15-9
Kettlebell Swings 2 pood (70#)
Chest to Bar Pullups
End with 100-Double Unders
time:7:56

PM
For time
3-Rounds of
10-155# Push Jerks
40yd-Suicide Sprints
2-Rounds of
10-155# Power Cleans
10-24" Box Jumps
time: 10:37

No time for OLifts today was busy building shit for the gym.
But I do get to Squat again tomorrow

AL

 

[alnkal00]

Re: did you work out today?

AM
Snatch 90% x 1 x 2, 95% x 1 x 2

Back Squats 95% x 1 x 7 added 10# to last weeks loads

PM
Clean doubles and singles up to 235# then drop down doubles @ 225#

Snatch singles up to 195#

Floor press legs extended
First time doing them I like how it doesnt hyper extend the shoulders.
I can start benching again

AL

 

[alnkal00]

Re: did you work out today?

8/17
AM
Block work
2-Clean Shrugs + 1-Hang Clean + 1-Front Squat
worked up to singles @ 215

Snatch off blocks singles up to 175#

AL

 

[brutus1776]

Re: did you work out today?

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: alnkal</div><div class="ubbcode-body"><div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: brutus1776</div><div class="ubbcode-body">foam roll/dynamic warmup/stank leg/drop it like its hot

squat max rep w/ 315
max reps w/ 225
ghr's w/ bands 3x12
leg press strip set from 8 plates to just the platform.
puked
went home
</div></div>

Nice
Nothing like squatting heavy ass weights.
The "Anyone else hate leg days" thread is funny to me. </div></div>

i hear ya man

 

[brutus1776]

Re: did you work out today?

2 board press- 3RM
cambered bar bench 4x12
chest supported row 3x10, then strip set till all plates disappeared
band tricep pushdowns superset w/ tricep ladder 4x12
curls - a bunch
shrugs 4x15

jump rope/tread mill

 

[alnkal00]

Re: did you work out today?

8/19

Moved a total of just over 9 tons today

Back Squats 5 rep max
Front Squat 5RM

Snatch singles up to max then 85% x 3 x 2

Block work knee height-Triples of sequence
2-Clean Shrugs + Clean + Front Squats

3-Rounds (not timed)
3-15' Rope climbs
15-1 arm shoulder press w kettlebell (ea arm)
15-Toes to Bar

Floor Press 3 sets max reps @ 65%
working my way back up with bench

Pm
Clean singles max for the day
Then 85% x 3 x 2

Snatch off blocks, knee height-triples up to 88% x 3 x 1

Sitting Box Jumps (feet planted) up to 46" x 5 x 1

GHR 3 x max reps

AL

 

[brutus1776]

Re: did you work out today?

super wide stance cambered bar box squats w/ bands worked to 3RM then burned out as many w/ 335 bar weight as possible
ghr's 4 x max reps holding 25lb plate
reverse hypers 4x10
standing abs x lost count

HIIT cardio

 

[JByrd]

Re: did you work out today?

nope....at least im honest,those cheetoes were sooooooo good!washed em down with some good ole southern sweet tea. i did quit smokin last week "one step closer"

 

[brutus1776]

Re: did you work out today?

speed bench 8 sets 3 reps @ 60%
db bench 6 x 8
kroc row 4 x max reps
vogelpohl pull downs 4x15
band pull aparts 4x12

conditioning circuit:
jump rope
keg snatches

hill sprints

 

[Diggerline59]

Re: did you work out today?

Figured I might as well get in on this one and get a little extra motivation to keep in the gym frequently since I have no lifting partners here at school.

today (9/27) was chest and arms:
Dumbbell incline:
8@ 70lb weights
8@ 75lb
8@ 80lb
6@ 85lb (sucks not having a spotter)

Dumbbell flat bench (going until failure):
8@ 75lb
6@ 75lb
5@ 70lb

Cable bent over flys: (wt each arm)
4 sets of 8@ 35lb

Dumbbell incline flys:
3 sets of 8@ 30lb dumbbells

Dumbbell Flat Bench:
2 sets of 8@ 30lb dumbbell

Behind the head dumbbell tricep press:
8@70lb
6@80lb
6@80lb

Cable tricep extensions (rope handle):
4 sets of 8@ 35lbs

(the cable machine here feels way heavier than my last gym. the weights are at roughly half of all other cable machines I've used)

Curls:
5 sets of 8 normal using 70lb straight bar
5 sets of hammer curls using 35lb dumbbells
5 sets of reverse curls using 60lb straight bar

I usually try to keep it around 30-45 seconds between each set when I lift. I started lifting last may after about a 1.5 year break after finishing football. In 3 months of lifting went from 230-257lbs, and now since late august have cut that down to 245lbs. I'm hoping I can cut another 15lbs or so before too long. my body weight fluctuates a lot, so we'll see what happens.

Anyways, sorry for the long first post in here! Hoping I can remember to keep updating this!

 

[SeanRT]

Re: did you work out today?

Pull-ups (with between a 30 second to 1 minute rest in between sets):

- 35 pull-ups
- 20
- 18
- 16
- 14
- 12
- 10
- 8
- 6
- 4
- 2 (2 reps of about 3-5 different types of pull-ups)

That's my warm-up; I'll spare you the rest...

 

[brutus1776]

Re: did you work out today?

reverse band box squats 6RM
single leg squat jumps 3x12
ghr's 3 sets till failure
standing abs x 100 reps

tabata jump rope

 

[Mr Silverman]

Re: did you work out today?

I will later. Does rolling around with the gf count?

 

[HPLLC]

Re: did you work out today?

I worked chest, back, shoulders, and ran 6 miles.

Then for desert I had a cup of ice cream.

 

[HPLLC]

Re: did you work out today?

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Giles.S.Silverman</div><div class="ubbcode-body">I will later. Does rolling around with the gf count? </div></div>

If it doesn't it should-

 

[Jacko Jeebus]

Re: did you work out today?

Leg day
4x 12 rep box squats@135 warmup with stretching between
Squats - quads parallel to the ground, 135 increase 50lbs per set
to 365 10-4 reps
deads 135 for 12 up to 435 @50lb increments to 1rm decreasing rep
leg press- start @ 2 plates inside standard and outside facing
toes up to 5 plates for 10 switch to standard up to 9.5 plates
per side for 10,8,6,4,3,2
hacks- 135 5 sets for 10 on smith
extensions super set with lunges- 5 sets 2 40lb dumbbells walking
8 per leg with 8 reps on extensions.
hammies are tuesday

 

[Jacko Jeebus]

Re: did you work out today?

Cable tricep extensions (rope handle):
4 sets of 8@ 35lbs

(the cable machine here feels way heavier than my last gym. the weights are at roughly half of all other cable machines I've used)

Most likely uses a single pulley instead of a double that reduces required force to move weight

 

[Mr Silverman]

Re: did you work out today?

I went for a run in the park, and got bit by something..... Nature... ill own you later...

 

[brutus1776]

Re: did you work out today?

warm up/foam roll/mobility/ blah blah blah

reverse band floor presses 3RM
rolling tri extensions on floor super set with tri push downs add bands 3x12
incline DB press 3 x max reps
DB row 3x25 w/ 115
shrugs 3x10

 

[1eyedjack1]

Re: did you work out today?

Second week back in the Pool swimming laps. It has been 15yrs. I am going for about 30min and getting anywhere form 1400 to 1700 yds.(sucks to remember the old day) It all depends on the timmed sets. Hope to just keep going to get over the hump and keep it up. (5 day a week)

 

[brutus1776]

Re: did you work out today?

reverse band box low box squats 1RM
banded ghr's 4 x max reps, dropped band at failure on last set and cranked out more reps
cambered bar good mornings 3x15
standing abs 100 reps
side bends 3 x a bunch

jump rope tabata intervals
10 min hiit cardio on bike
2 sets barbell complex (zerchers squats, zercher lunges, clean and presses)

 

[spaniel]

Re: did you work out today?

Attempted my first 50-mile ultra marathon today. I did not train much for this....40-60 miles per week all summer, no long runs (<12 miles) since August. Planned to get a 30-miler in a couple weeks ago but got sick and was not able to.

Went through the first marathon in 2:59 (GPS watch) or 2:57 (course markings). Hit the turnaround at ~26.5 miles at 6:53 average pace (GPS) or even faster by course markings. Actually felt great, other than my legs were getting sore...not surprising given lack of training. After stopping to refill my gels and grab some water, however, my left leg locked up and I was unable to resume running faster than 8min/mile. Soon my left knee was swelling and very painful, so by 30 miles I was doing walk breaks to spare the knee. Dropped out at the 37 mile aid station.

I was only 7min behind the leader at the turnaround, who ran the fastest 50-miler in the US last year. I'm looking forward to really training for this next year and giving him a run for his money.

 

[cavemanmoore]

Re: did you work out today?

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: ATH</div><div class="ubbcode-body">Attempted my first 50-mile ultra marathon today. I did not train much for this....40-60 miles per week all summer, no long runs (<12 miles) since August. Planned to get a 30-miler in a couple weeks ago but got sick and was not able to.

Went through the first marathon in 2:59 (GPS watch) or 2:57 (course markings). Hit the turnaround at ~26.5 miles at 6:53 average pace (GPS) or even faster by course markings. Actually felt great, other than my legs were getting sore...not surprising given lack of training. After stopping to refill my gels and grab some water, however, my left leg locked up and I was unable to resume running faster than 8min/mile. Soon my left knee was swelling and very painful, so by 30 miles I was doing walk breaks to spare the knee. Dropped out at the 37 mile aid station.

I was only 7min behind the leader at the turnaround, who ran the fastest 50-miler in the US last year. I'm looking forward to really training for this next year and giving him a run for his money. </div></div>

After reading this, I am no longer going to consider posting about my "grueling" workouts. Mad props to you brother. Hope the knee is nothing serious.

 

[spaniel]

Re: did you work out today?

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: cavemanmoore</div><div class="ubbcode-body">
After reading this, I am no longer going to consider posting about my "grueling" workouts. Mad props to you brother. Hope the knee is nothing serious.
</div></div>

Thanks man. Ran on it today, 100%. Weird, I guess it just didn't like the distance I did not train it for. Next year I'll be better prepared for it. I'm years past having the time to train to the level that I can approach prior performances at shorter distances....this gives me a new challenge.

 

[Jake03TJ]

Re: did you work out today?

Today was back and bi's this morning. Ran 3 miles at lunch today.. Obviously not much compared to some of you guys, but I am 6'tall 290lb guy...

 

[anthony_se]

Re: did you work out today?

wow! which ultra and who was the leader at the turnaround? My PR at 50 is 7:42+ at AMJA Chicago 1980. Tried OD x3, made 50 miles x2 and 60 on the third attempt.

 

[brutus1776]

Re: did you work out today?

been coasting the last 3 weeks in my workouts with a bad chest cold.
tried to get back in the swing of things this past week, dumped a squat weight i could hit for 7 on before after 2 reps. lost 15 pounds as well.
starting over again next week

 

[spaniel]

Re: did you work out today?

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: copdoc</div><div class="ubbcode-body">wow! which ultra and who was the leader at the turnaround? My PR at 50 is 7:42+ at AMJA Chicago 1980. Tried OD x3, made 50 miles x2 and 60 on the third attempt. </div></div>

Des Plaines Trail Ultra north of Chicago. Leader was Zach someone, a real contender in a lot of the big ultras.