did you work out today?

[alnkal00]

Re: did you work out today?

AM

Floor Press every :60sec increasing load + 10-Diamond Pushups + 3-bar Muscle Ups
Worked up to 205# then 1 more set @ heaviest load

5-1 Arm Kettlebell Snatch every :30sec
Alternate 5-L first :30sec then 5-R next :30sec for 5mins 30sec

PM
Power Snatch Singles up to 160# then 1 more set @ heaviest load

Push Jerks Singles up to 220# then 1 more set @ heaviest load

MetCon
2-Jerks every :30sec for 3mins using 65% of tadays jerks = 145#
Must keep the bar in the front rack positon for the full 3mins

*Rest 60sec

As Many Reps As Possible In 4mins
Bar Muscle Ups

*Rest 60sec

2 x Max Rep Unbroken Strict Handstand Pushups + Kipping Handstand Pushups
*Rest 60sec then repeat
*Do Strict HSPU's utill you can no longer do them then use a kip
______________________________________________________

145# for Jerks (dropped the bar twice in the last minute)
25-Bar Muscle Ups
15,13 hspu's

AL

 

[O_W]

Re: did you work out today?

OK Al - stop showing me up...

I hit a 2 mile run then 20 minutes on the 'rack' 200 sit ups and off to work.

 

[alnkal00]

Re: did you work out today?

Only 1 session on Wed

Deadlift singles up to 405# then 1 more set @ heaviest load

10x100m Sprint w/25sec rest between efforts
(farmers carry w/2-70# KB's during rest periods)

AL

 

[alnkal00]

Re: did you work out today?

AM

Power Snatch every :60sec increasing load up to 170#

3-Power Cleans unbroken on the minute for 10min @ 195#

2-Parallette Bar Handstand Pushups every :30sec for 6mins

PM

Split Jerk Doubles inceasing load every :60sec up to 225#

MetCon
As Many Rounds As Possible in 7mins

1-Rope Climb 15'
20-Double Unders (must be unbroken or start over from 0)
10-Burpees
__________________
6-Rounds completed

AL

 

[alnkal00]

Re: did you work out today?

Took Friday off

Saturday MetCon

For Time (20min cap)

2-Rounds
400m-Run
15-Shoulder to Overhead (155#m/115#w)

2-Rounds
15-Box Jumps (30"m/24"w)
15-Wallballs (30#m/20#w)

2-Rounds
15-Burpees
15-Hang Power Cleans (155#m/115#w)
_________________________
Finished 8-Hang Power Cleans in the 2nd round

Would have finished if I didnt do 5 Power Cleans instead of Hangs.
That sucked the life out of me had to start from 0
Oh Well

AL

 

[alnkal00]

Re: did you work out today?

Only 1 session today

3-High Hang Power Snatch + 2-Hang Power Snatch
(3 second pause @ hang positions 1 & 3)

1-1-1-1

*Go Heavy But-DO NOT GO TO FAILURE

*Then Do 3 More Sets @ Heaviest Load (130#)

Clean High Pulls

5-5-5-5

*Go Heavy But-DO NOT GO TO FAILURE

*Then Do 3 More Sets @ Heaviest Load (165#)

Metcon

AMRAP 7min

3-Bar Muscle Ups
7-Burpees

*Rest 20sec

AMRAP 60sec

Hang Power Cleans (135#m/95#w)
___________________________________

7-rounds completed /16 hang power cleans

AL

 

[alnkal00]

Re: did you work out today?

Only 1 session today and had to cut it short

Power Cleans 5 reps every :60sec increasing load up to 200#
then 1 more set @ heaviest load (do not let go of bar)

Jerk Balance 5 reps every :60sec increasing load up to 175#
then 3 more sets @ heaviest load

AL

 

[zombiekilla]

Re: did you work out today?

Not yet, still at work. But worked ab last night, 20 minute non-stop killa!

Every 3 days sometimes 4 if I get lazy...

 

[alnkal00]

Re: did you work out today?

Thur

AM
2-Back Squats (dynamic effort@ 65%) every minute on the minute for 10mins

5-High Hang Power Cleans @ 135# every minute on the minute for 10mins

3xMax Effort Unbroken 1 Arm KB Snatch (55#) 60sec rest)
2xMax Effort Unbroken Strict Weighted Pullups 60sec rest)

PM
5-Hang Power Snatches every :60sec increasing load up to 150#

5 x 5 Snatch Deadlift (110% of snatch) @ 225#

Every other minute for 8mins 25,20,10,5 reps of burpees then for 2 mins every :30sec
5-Burpees + 5-Toes to Bar

Fri
One session only
AM

3-Hang Power Cleans + 2-Power Cleans increasing load rest only :60sec
worked up to 175# the 3 more sets @ heaviest load

Pendlay Rows 5 rep sets worked up to 200# then 2 more sets @ heaviest load

Conditioning
4-Rounds (not timed)
Max Effort Unbroken Strict + Kip Bar Muscle Ups
*Rest 60sec
Max Effort Unbroken Strict + Kip Handstand Pushups (on 45# bumper plates)
___________________________________________
15,8
12, 7
10,6
10,6

AL

 

[Bone318]

Re: did you work out today?

X3
25 push ups
25 sit ups
15 back extensions
run .5 miles

 

[Ken Dowdy]

Re: did you work out today?

Yep.

 

[match-grade]

Re: did you work out today?

Ran 7 miles during lunch today. Legs cramped up from drinking <span style="font-weight: bold">WAY</span>too much coffee. Still managed a sub 8 minute pace, but about a full minute off from normal. Had to scrub my evening swim since I did want to be pulled out of the pool by one of the pool gals.

 

[Graham]

Re: did you work out today?

Warmup:

1000m Row
50 squats
40 situps
30 pushups
20 pullups

WOD in teams:

Two rounds of 80 pullups/80 floor press @ 115lbs, for time.

 

[M C]

Re: did you work out today?

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: match-grade</div><div class="ubbcode-body"> since I ?did? want to be pulled out of the pool by one of the pool gals.</div></div> ha ha did or didn't??? lol i wouldn't mind it, as long as its a gal!

 

[zombeez4brekfast]

Re: did you work out today?

Musclepharm Assault pre workout
Barbell press 4 sets of 10-12 including warm up set
Standing dumbbell laterals 4 sets of 10-12
Cable/Rope laterals 4 sets of 10-12
Rear delt machine 4 sets of 10
Dumbbell shrugs 4 sets of 8-12
Optimum Nutrition Hydrobuilder post workout

 

[eboggs]

Re: did you work out today?

Light Snatch: 3x5 95lbs
MedHeavy Squat: 5x3 working sets 225lbs

WOD:
30 Thrusters 75lbs
3 40" box jumps
30 D.U.'s
20 Thrusters
2 Box Jumps
20 D.U.
10 Thrusters
1 Box Jump
10 D.U.

 

[match-grade]

Re: did you work out today?

Damn, this thread is a little dead. I ran 10 miles with Wife this afternoon. 7:35 pace.

 

[spaniel]

Re: did you work out today?

I didn't work out the past 2 days as I contracted bronchitis from one of my kids, but the day before that I did 33 miles on the treadmill in 4 hours (7:12 pace) Second longest ever my mileage, longest by time. My lower back had been giving out on me around 3:30 so making 4 hours was the goal.

 

[M700]

Re: did you work out today?

I think that three or four hours on the treadmill would drive me over the edge!

Dang! That's pretty impressive, but yeah, I'd go nuts on the treadmill for that long. I've done an hour a few times, and that's more than enough.

This morning I hopped on the cross-country skis for an hour. What a hoot. This is my 38th year on x-c skis. Love 'em.

This evening I'll do some lifting. Nothing super tough, enough to stay in reasonable shape. Will likely work the heavy bag a little too. Good stuff. Feel better when I'm working out regularly.

Regards, Guy

 

[spaniel]

Re: did you work out today?

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: M700</div><div class="ubbcode-body">I think that three or four hours on the treadmill would drive me over the edge!

Dang! That's pretty impressive, but yeah, I'd go nuts on the treadmill for that long. I've done an hour a few times, and that's more than enough.

This morning I hopped on the cross-country skis for an hour. What a hoot. This is my 38th year on x-c skis. Love 'em.
</div></div>

Three letters: D-V-R.

If you can park your ass on the couch and watch 2 movies, I figure not much excuse to do something constructive while I'm at it.

We got enough snow today to get the XC skis out; I wish I had someone to groom a trail for me or that we got it frequently enough to make it worth doing it myself. I got in killer shape in college skate skiing 3hrs/day and I miss it. It's a lot of work to get the gear out and wax up for 1-2 days of skiing though.

 

[WinXD]

Re: did you work out today?

Yesterdays workout:

- 1 hour Kickboxing heavy bag class (890 calories burned according to my heart monitor)

- Swam 25 laps

 

[chris223]

Re: did you work out today?

Took 3 days off because of work . Will be back monday morning.

 

[prdubi]

Re: did you work out today?

I walk everyday in a hill with my backpack full of crap.

3 miles no matter what.

 

[hank2hunt]

Re: did you work out today?

I did it. 2 for 2 this week. ran 4 miles yesterday and insanity fit test tonight. Going into week 3.

 

[den42]

Re: did you work out today?

Any heavy lifters in here?? and i know if you dont have pics then it didnt happen..
would love to talk routine and diet with somebody.. been lifting for about 3 years, anybody that whats to talk jump in!!!

 

[fargo007]

Re: did you work out today?

First time back after being sick....

Technique and swim stroke drills to warm up.

500Y Combat Sidestroke swim in 08:31.

100Y Sprints to work out timing and technique issues.

Freestyle cool down brought the workout to over .5 mile. All I had time for.

--Fargo007

 

[fargo007]

Re: did you work out today?

Legs Legs Legs!

Took a 15# bar in the water and swam a half mile with it with fins and one arm.

--Fargo007

 

[Sniper1*]

Ran 3 miles
3 sets 7-10 reps of each (except pull ups) of the following:
Pull ups - 20-25
Incline Bench 80# ea. Dumbbells
Standing Alternating Dumbbell Curls 60# ea.
Decline Bench 80# ea. Dumbbells
Tricep Pull Downs 90#
Front/Side Shoulder Raises 45# ea.

Then about 20 minutes on the Sparring BOB......

 

[longguntoter]

Considering all the furniture moving my wife had me doing today and into this evening, I would say I had a hell of a workout.

 

[Sniper1*]

No Excuse today....

Ran 4 1/2 mi
Spent some time on Sparring BOB...... hands and legs today.....
Push ups, Pull ups, and Dips....

 

[chris223]

Went this morning . Swam for an hour.

 

[chris223]

Hey Den I see youre leg workout and I wanna know how many times have you puked while working out? Im good for atleast once a month .

 

[gray1974]

Worked shoulders and traps this morning before work. Tweaked my right trap. On a heating pad for a few minutes before bed. Chest and triceps in the morning.

 

[kmcintosh78]

I workout 5 days a week.
3 days are a differing Kettle Bel workout, lasting 30 minutes. 2 weeks include jump rope, 2 weeks is just running through the 15 different exercises twice.
1 day is the workout from the Tough Mudder Competition.
1 day is strictly lifting.

 

[gray1974]

Cardio this morning before work. 2 miles on the bike and 2 miles on tread mill. Finished off with crunches.

 

[SouthFork]

Den42,

I have gotten into the heavy lifting, repping 315 on sets on bench, leg pressing 1600, my shoulder routine looks like yours.

Today was shoulders and back.

 

[den42]

Sierrabravo45.. My bench has fallen off, a few years ago i was benching 500 and my tendons in both my wrist snapped at the same time, its taken me almost 5 years to get back to where i am now but due to that and a torn rotator cup in my right shoulder that still gives me fits every now and then i dont really go that heavy on chest anymore.. about 1000lbs on legs is good for me, i will do anywhere from 2 to 4 sets of 15 at 1000lbs to finish up with.. that 1600lbs on legs is very impressive man!! think that just might cripple my old ass
not that bad of shape for 42 years old, trying to bulk up right now and am carrying more weight then i need am 275 right now same as in the pics above.. and just for me shoulder and back are my favorite routines

chriss223.. you would think i would puke but thats a normal day for me on legs brother, just kinda got to make yourself understand that the weight just doesnt matter, I just go in the gym and compete against myself, knowing what i was doing last week and asking myself can i do better this week.

 

[savages]

2 mile run and some push ups.

 

[crazybrit]

Walk a minute run a minute repeat for one hour in the hills with my trusty canine companion...about 5.5 miles.

 

[backyardsniper]

Headed to gym in a couple hours, working afternoons right now. Back and maybe arm workout today. Hit legs hard friday and I'm still paying for it. Got to spend some time on the treadmill, need to lose some serious weight

 

[Amery01]

Hi, you all have shared really nice information here a bout the morning work out. I think all these things are very tough for me
5 Min Elliptical Warmup
4 Sets Flat Dumbell Press
4 Sets Seated Dips
4 Sets Flat Dumbell Fly
4 Sets Cable Rope Triceps Extention
4 Sets Situps
please tell me any site or tutorial for getting six pack exercise. thanks in advance.

 

[khall540]

A co-worker and I currently have 2 weeks left of P90X. This is our second time through the 3 month program. I love every minute of it. 1.5-2 hrs everyday, 6 days/week. It really helps with motivation and pushing for better goals each week with a partner. I can now do 25 chin-ups in a row and 42 standard push ups in a minute, which is a huge improvement from the first week when I had to do push ups on my knees. After this we plan on starting P90X2 and we occasionally throw in a few days of insanity. Also I watch everything I eat and eat much healthier. About a month and a half ago I had a "cheat" day and ordered a cheeseburger from Culver's and my body pretty much rejected that greasy slop.

 

[fargo007]

1 Mile plus 40 yards Combat Swimmer's Stroke swim, 33:01

--Fargo007

 

[SouthFork]

Two Miles on trail.

45 Minutes at the gym. Abs & Chest.

1 hour Fully Engulfed Car Fire, put out, clean up etc.

 

[Tutone]

I haven't been out yet today...

Yesterday - 12 miles at an easy 10min/mile pace. 40 push-ups before the shower.

 

[plastikosmd]

I cant keep up with most of you, sigh.
My monday work out
5'10.5", 165lbs

37 min or so each day

Pullup (both grips) 10 each way, reverse pull up if cant get 20 total
Pull up machine assisted 10 each way (20 total)
Shrug 225 x 10
deadlift 225x5
Bench 70lb dumbells x8
Single hand row 70lbs each armx10
Bench 50lb dumbellx10

Repeat x3 (no stop)

Curl 45lb each armx8
dip x15
hanging leg lift (knees to abdomen)x25
plank, one arm-switch to other arm x25

repeat x3 (no stop)

not the weight u guys move but it kicks my monday butt

Tuesday

Pullup (both grips) 10 each way, reverse pull up if cant get 20 total
Pull up machine assisted 10 each way (20 total)
pushup diamond grip x10
incline x10
decline x10
wide x10
delt raises 35lb dumbells each arm x8
pec fly 35lb x15

repeat x3 no stop

curl 45lb dumbell x8 each arm
military press 40lb dumbells x8
hanging leg lift (knees to abdomen)x25
plank, one arm-switch to other arm x25


Wed/thur
21 min jog/sprint
then
squat with 45lb dumbells on shoulders x10
leg curl 35lb x10
leg lift 55lb x15
calf lift holding 90lbs x20
repeat x3 except run no stop

 

[cobravenom39]

50 minutes of spinning. No hills, man my ass hurts.

 

[fargo007]

Among other things, a 500Y Combat Sidestroke swim in 08:14.

 

[zombeez4brekfast]

2nd time back to the gym after nearly a 4 month recovery from lower back surgery(laminotomy). Feeling like a weakling during my chest and tri workout but hope to pick up where i left off in another 6 weeks.

 

[zombeez4brekfast]

Went yesterday and hit back and bi's.
Warmed up with cable widegrip pulldown 5 sets of 12
Dumbell row 4 sets of 12
Tbar row 4 sets of 12
Rear delt flyes 5 sets of 15
Shrugs 4 sets of 12

Barbell curls 5 sets of 12
Overhand barbell curls 4 sets of 12
Hammer curls on incline bench 4 sets of 12
Preacher curl dropsets

I am going to work with a trainer for the first time in my life today. Since i had back surgery feb 28 th i want some first hand experience on how to strengthen my lower back...im kinda nervous, but will do anything to not go through that again. All my years in the gym have been spent mass building, so i hope to gain some knowledge in the core exercise area.