Post your daily workout

megatron

reverse pyramid dumbell bench press. 60lbs, 55, 50, 45, 40lbs: 10 reps each for 3 sets

leg step up knee to elbow/walking lunges 50lbs dumbbells superset: 10 reps each leg 3 sets

skullcrushers/french press/iso single arm curls superset 60lb/60lb/30lb: 3 sets

standing cable incline press 5plates (50lbs?)/trap raise/forearm curls w/ 45lb bar: 10 reps 3 sets

incline bench sit ups/reach for sky crunches/ knee to elbow sit ups superset 12 reps of each. tried 3 sets didn't make it. got 2 done good form. this little set is so simple and way harder than you would thing

hanging reverse crunches 12 reps 3 sets

oblique planks 1 min 1 rep each side

Jwmcc

DonJon wrote:

Jwmcc wrote:

"Fight Gone Bad"

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

Technically I did the Rows first then 1-4.

Total score after three rounds, one minute at each station: 277 reps. Round by round was 106,85,86

I'm hoping in the next few months to get the score to 300+

Jw

Nice going mate!!

How ironic I did this on friday. Did 5 rounds but counted the first 3. 260 reps and it killed me. Done over 300 before so shows how much condition I have lost in 6 months

Were you getting around the 12-13 calories on the row?

My calories on the row was 22, 17, 19 if I remember correctly. My biggest obstacle was the sumo highpulls since I don't have a lot of experience with those so I had some form issues.

shadowcast

P90X!!!! I have been doing it for about 70 days and it is the real deal. Now, I still like my milk and cookies and am a busy guy so I do to 3-4 times a week and the results are awesome. I can understand that if you do it 6 times a week that you will get ripped. I also slightly modified the routine meaning I axed out the Kempo and Cardio (I play basketball and bike ride for cardio). But the pull ups/push ups/Ab ripper/Yoga and Core work outs are the shit!! I highly recommend it. Also eating right is half the battle. Christ!! I sound like the infomercial.

he still stands

Chest biceps and abs today... the fun stuff!

Maxed out on bench since I haven't done that in years... proud to say I got 225 lbs for 16 reps.
Incline bench
Pec flys
100 push ups

Bar curls
Preacher curls
Hammer curls
Reg dumbbell curls (light... 25, 20, 15 lbs til muscle failure)

probably about 500 sit ups, crunches, oblique twists (or whatever those things are)

Jwmcc

I'm starting to understand the disdain in this thread for Thrusters:

yesterday's WOD, which was a slight change from what was on the Crossfit site where I work out since classes got cancelled due to flooding:

1000 m row (3:35)

then

21-18-15-12-9-6-3 reps

Thrusters 65 lbs
Leg Raises
Pushups

somehow managed to get it in at 11:50, but my shoulders haven't felt that shot in a long time..

he still stands

I think today I'll just run 4 or 5 miles and do 100 sit-ups or so.

Yesterday I destroyed my upper body... and if I do squats today I won't be able to run the rest of the week.

Jwmcc

Yesterday,

"Badger"
3 Rounds for time:

30 Squat Cleans(65 lbs)
30 Pullups
800m Run

Took 28:13 to complete, ended up scraping my right leg on the bar during the squat cleans, was bleeding all over the place but there was no way I was quitting halfway through this one.


This morning
50 Pushups
400m run
50 Pushups
800m run
50 Pushups
400m run

12:34 to complete.
Jw

Jwmcc

Bump,
Did everyone take off for the spring?

he still stands

Jwmcc wrote:

Bump,
Did everyone take off for the spring?

nah... been doing a lot of rock climbing, kayaking, hiking in addition to my normal workouts... gearing up for topless weather. Don't want to have flabby man boobs.

Today I ran 4 miles at lunch at a 1% grade then did leg raises (60) and other lower ab excersizes which I don't know what they're called.

Tonight I'm kayaking for a few hours...

Tomorrow SQUATS baby.

Ms. Haiku

National Running Day http://www.runningday.org/index.asp

he still stands

was hungover this morn, then I worked out for an hour over lunch and I'm 100%. Weird how a good sweat can make everything feel better!

Chest, traps, and a light leg workout. Oh and a few hundred sit ups.

Under 200 lbs for the first time in years!

megatron

stayed on the coast over the weekend. worked out in a tiny room with weights from 1930. was great. just did some bench dips and thrusters. really all they had was a bench and weird pull up contraption.
then did some abs and ran on the beach. that was awesome.

Random_Wookie

can i just say i went to the gym

1 km on the treadmill in just over 7 mins then had a pt session

12 * 40kg chest press on the swiss ball
12 * squat with 10kg dumbells should press

12 * 40 kg seated row
20 * lunges with 12.5kg bar should press

12 * standing single arm row on the cable machine @ 17.5kg
12 * static lunges on with 7.5kg dumbbells

also walked to work before i want to the gym

megatron

bench
thrusters
bent over rows
lat pull downs
run 2 miles
calf raises
hammy curls
bicep curls
sit ups

dead

Random_Wookie

can i post three days of work outs?

well here goes

thursday
45 mins cross trainer
30 secons sprints with 1 and half mins rest for about 15 mins at level 15
45 secons sprints with 1 min 15 seconds rest for about 15 mins at level 20
1 min on 1 min off for 15 mins at level 25

friday
1.2km on treadmill in 10 mins then a pt session

sat

20 km run/walk which i ran about 50% and walked arround 50%

Poor Mad Sailor

Just discovered Taebo with Billy Blanks....I know, I know, I am late to the party but I am enjoying it! I am taking it slow though otherwise I may end up in A+E (or ER) looking like a pretzel

Jwmcc

Crossfit Saturday morning workout:

1 minute Stations:
-Pushups
-Ring Rows
-Medicine Ball Situps(20 lbs)
-Row (Calories)
-Medicine Ball Thrusters(20 lbs)
-KB Sumo Deadlift High Pull(32 kg)

90 Second Rest between rounds

3 rounds for max reps


Then afterwards during open gym worked on 95 lbs Thursters, Double-Unders, then finished off with a set of 21-15-12-9-5 reps of Ring Dips/Situps.

mr.pink

I recently switched to mornings before work. Its way more convenient, but I dont' like not being completely rest and relax in the hours following heavy weight training. Any opinions?

Jwmcc

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Took me 25:14 to finish, the Wall Ball shots followed by Burpees clearly the worst part of the day.
Jw

DonJon

Jwmcc wrote:

"Filthy Fifty"

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Took me 25:14 to finish, the Wall Ball shots followed by Burpees clearly the worst part of the day.
Jw

Hahaha if you went back and read this entire thread you'd see that every time I do FF I make the same comment.....: "wall balls into burpees just nailed me etc" Too funny!! Im silly tho I actually do the chins properly and not jumping. Probably adds a min or so to my time

Havent been in here for ages

Training at the moment for the Crossfit Games here in Oz. Not sure of criteria yet but its a teams event of 3 females/3 males

ZiggyStar

DONJON!!!

((hugs))

I miss you! :(

he still stands

nothing like a legs/back workout :(

squats (3 sets, 225 lbs, 10 - 12 reps)
dead lifts (3 sets, 225 lbs, 10 - 12 reps)
lunges (3 sets, 30 lb 'bells, 20 reps)
pull ups (wide grip, 4 sets)
machine pull downs (narrow grip, 4 sets)
sitting rows (4 sets)
shrugs (4 sets)

megatron

he still stands wrote:

nothing like a legs/back workout :(

squats (3 sets, 225 lbs, 10 - 12 reps)
dead lifts (3 sets, 225 lbs, 10 - 12 reps)
lunges (3 sets, 30 lb 'bells, 20 reps)
pull ups (wide grip, 4 sets)
machine pull downs (narrow grip, 4 sets)
sitting rows (4 sets)
shrugs (4 sets)

@ :(

i feel your pain

i ran interval jog/sprints then did pull ups and squat supersets yesterday...awful. just awful

he still stands

jones wrote:

he still stands wrote:

nothing like a legs/back workout :(

squats (3 sets, 225 lbs, 10 - 12 reps)
dead lifts (3 sets, 225 lbs, 10 - 12 reps)
lunges (3 sets, 30 lb 'bells, 20 reps)
pull ups (wide grip, 4 sets)
machine pull downs (narrow grip, 4 sets)
sitting rows (4 sets)
shrugs (4 sets)

@ :(

i feel your pain

i ran interval jog/sprints then did pull ups and squat supersets yesterday...awful. just awful

wow you did supersets with SQUATS??? That is insane. When I do a proper set of squats I then suck air for 3 minutes and feel light-headed.

I didn't even do the lunges today, just the squats and dead lifts... and my legs are BEAT. But I did 4 sets of each. I don't know how bodybuilders do legs three freakin times per week.

eyedclaar

I fought a silver back gorilla in the octagon.

megatron

he still stands wrote:

jones wrote:

he still stands wrote:

nothing like a legs/back workout :(

squats (3 sets, 225 lbs, 10 - 12 reps)
dead lifts (3 sets, 225 lbs, 10 - 12 reps)
lunges (3 sets, 30 lb 'bells, 20 reps)
pull ups (wide grip, 4 sets)
machine pull downs (narrow grip, 4 sets)
sitting rows (4 sets)
shrugs (4 sets)

@ :(

i feel your pain

i ran interval jog/sprints then did pull ups and squat supersets yesterday...awful. just awful

wow you did supersets with SQUATS??? That is insane. When I do a proper set of squats I then suck air for 3 minutes and feel light-headed.

I didn't even do the lunges today, just the squats and dead lifts... and my legs are BEAT. But I did 4 sets of each. I don't know how bodybuilders do legs three freakin times per week.

yea man. it was awful. i wasn't going super heavy. but it sucked none the less.

loadedgun

I've been practicing vegetarian for 2 months. Not that long, I know, but it is for me. Finally caved and ate some steak tonight. Sorta scared that my body won't like it, and how it will affect me. On top of that, I decided to start drinking while grilling the steaks. (thats right, steaks as in PLURAL). About a 6 pack in, I have this uncontrollable urge to run. So I'm gonna give it a go for about 4 miles or so. I'll let you know if I make it or not. But it feels really weird.

zenith

ZiggyStar wrote:

DONJON!!!

((hugs))

I miss you! :(

dont miss me tho do you

& mr buns i miss you too

bloody hell, its been ages since ive been here too - i spose id better add something workout-ish

umm - walking 4kms a day - cross trainer 5kms every second day - other than that - guess what, busy :? ive got exams in 4 weeks tho, so ill get a couple of months off after that

Ms. Haiku

National Running Day is June 2nd!
http://www.runningday.org/events/

he still stands

loadedgun wrote:

I've been practicing vegetarian for 2 months. Not that long, I know, but it is for me. Finally caved and ate some steak tonight. Sorta scared that my body won't like it, and how it will affect me. On top of that, I decided to start drinking while grilling the steaks. (thats right, steaks as in PLURAL). About a 6 pack in, I have this uncontrollable urge to run. So I'm gonna give it a go for about 4 miles or so. I'll let you know if I make it or not. But it feels really weird.

wow. are you alive?