Post your daily workout

DonJon

HI ZIGGY!!!!!!!!!

Ran Wamberal to terrigal beach on the sand - about 4-5kn and my legs are sore.

Yesterday

5 x 50kg cleans
10 dips
15 pushups
500m row

4 sets - nice short one

mr.pink

ties em off wrote:

played bball last night. league game. there is no simulating game speed. i am sore. i was tired too during the game...and i thought i was in great shape

Basketball is no joke, has to be one of the most demanding sports. I played a lot of football this weekend. Today I was back in the gym. Day one of the cycle. A friend wanted to go with me till I told him how long I could be in there. I always go to the point of exhaustion, and it pays off.

DonJon

Yesterday

6 x 35kg shoulder press (strict)
20 push ups
3 min breaks - 3 sets

6 x 35kg shoulder push/press
20 push ups
3 min breaks - 3 sets

3 sets of chin ups on the rings to fatigue

BUSTED SHOULDERS!!!

Struggled to even get the first set of pushups up in one go

mr.pink

DonJon wrote:

Yesterday

6 x 35kg shoulder press (strict)
20 push ups
3 min breaks - 3 sets

6 x 35kg shoulder push/press
20 push ups
3 min breaks - 3 sets

3 sets of chin ups on the rings to fatigue

BUSTED SHOULDERS!!!

Struggled to even get the first set of pushups up in one go

You fucked up your shoulders today? That sucks

I did a hell of a hike today, and messed up my right knee. Its a reocurring injury. My friend was wearing his wet suit and swiming a lot of it while I ran along on the trail, so I had two packs combined into one heavy ass one. Nothing beats being out in God's Oregon in the rain, felt great - except my knee.

megatron

mr.pink wrote:

ties em off wrote:

played bball last night. league game. there is no simulating game speed. i am sore. i was tired too during the game...and i thought i was in great shape

Basketball is no joke, has to be one of the most demanding sports. I played a lot of football this weekend. Today I was back in the gym. Day one of the cycle. A friend wanted to go with me till I told him how long I could be in there. I always go to the point of exhaustion, and it pays off.

yea i always go to exhaustion..and them some. i hate to feel like a snob or something but i laugh when my roommate and friends tell me there work outs. "man we killed it on the bench today". and they were gone for like 20 mins. also hate when they're like "man how do you get such results?" all i can say is i work my ass off. dah well... i guess i am a snob. :ugeek:

i went so hard on tuesday that i fell asleep at 7 pm last night instead of goin to the gym. feelin good after 12 hours of sleep. big bball game tonight. cant wait

Given to...

Yesterday...
Squat 5 sets 6-6 reps increasing up to 175#
Hack 3, 8-10, 170#
Lunges 4x12 each leg 15#dumbells
Leg press 3x20 170#
Leg curl 3x12 65#
Leg ext 4x20 75#
Calf raises/standing 4x12 130#
Calf raises/sitting 3x12 70#

Bicep preacher curl 4x8 wide/narrow alt 75#
Bicep Brachialis X-rep 25#x8 w/X, 20#x8-10 piston, 15# to failure w/X
Hammer Curl 3 x8, 25#, full supp grip on last set
Finish curl Blaster Alt arm 30 total reps fast 30#, 25#, 20#

NO Shotgun beore, L-carnitine, glutamine, d-ribose, and amino fuel after...

My back is sore today :?

DonJon

10 x 18kg push press on cable (both arms)
10 chins
10 x 70 kg deadlifts
600m row

5 sets. Big workout today. Finally getting a few more sets out

Random_Wookie

been very slack on posting my workouts, but today i had a session with a pt we did

8 minute walk and jog on the treadmill (warmup)

chest press with DB on swiss ball 2*12 at 17.5kg
cable chest press 2 * 12 (20kg,25kg)

flys with 10kg DB 2 * 12
push ups 2 * 12 (on knees and really baddly done)

dual pulley row 2 sets, i set of 12 @ 40kg, 12 @ 30 kg , 12 @ 20kg and the second 12 @ 45kg, 12 @ 35 kg , 12 @ 25kg

prone hold on swiss balls 2 * 10 seconds

sit ups 2 * 10

DonJon

Yeah Ive been a little slack with posting too. Speaking of slack - where has Zenith been?

Yesterday was the WAY highest intensity Ive done so far this year

40kg thrusters (I know I say it everytime...these have to be the hardest exercise ever!!!!!)
Chin ups
As many sets within 30 minutes Sets of 3,6,9,12,15,18,21
2 people finished it. I got up to 18 thrusters in the '21' set and no chin ups

Did sets 3,6,9 in 10 minutes then I started to really suffer. Chins I kept getting out in 7's and 8s but the thrusters dropped to 3 reps at a time. Id drop the bar, suck in a few deep ones then lift again. Did the thrusters strict too with a medicine ball under my arse for the squat bit

It took me 15-20 lying down after to recover. Body was shaking all over

zenith

DonJon wrote:

Yeah Ive been a little slack with posting too. Speaking of slack - where has Zenith been?

zenith has been cursing the weather and isps ..... a storm blew my modem to bits and knocked me offline for the past week or more .... before that i stuffed my neck (warm ups .... i know i know) and i cut the whole resistance side out of my routine.
but - new router today!!! (and a shitful thing it is too - keeps dropping out. my last setup was an adsl modem and sperate router - this is a combo job - so have no idea if thats why its being such a bitch :roll: )

and happy neck again too - working with physios does have its benefits .... started up a slow resistance set again this week - started up with the body pump class again, to get some new weight routines in my head - and ive swapped my 5km flat chat run on the x-trainer to 30sec on/off intervals of sprints/slow. and i can honestly say it fucks the life out of me

and hey! - jay & riley have both qualified for district in swimming - riley by default really, because his times were good enough to get him in, but thats where he'll finish. he's a lazy unfocused little shit this season. Jay tho, will prob do well enough in his individual swims, but his relay team has a really decent chance of getting past district this year, which means he'll swim in sydney. so .... ill be hounding you for lunch

Random_Wookie

hey zenthin, sorry to hear about the kneck and the modem thats gotta suck.

any way today i had session with my pt so it was a case of throwing my arms and legs arround like a crazy person and then for good measure he throw in some lunges and a couple of sprints on the rowing machine

Jwmcc

Been a while since I've posted here as well. My old trainer moved out but I found a replacement who has set me up on a Crossfit regimen.

So for today:

Squats into Ball throws with 20 lbs medicine ball, ball must hit the wall 10 feet up to count, 20 reps.
Jumping Burpees from one end of the gym to the other
20 situps

5 rounds for time, finished it in 11:50

Then
100 alternating single arm swings with 16kg KB
50 snatches, 25 each arm with same KB for time, finished in about 4:58
Jw

zenith

ditto .... i get a bit sick of typing the same thing

mr.pink

I see a lot of people in the gym writing stuff down after sets. I assume they're making a log of their workout, and I've heard thats good, but I don't feel that I need to do that. I have a mental schedule of what I'm doing.

I'm in "Phase 1", working my target groups split into "push" days and "pull" days, I usually try to hit the weight at something I can do a max of 8 to 10 times, always go to exhaustion, try to get cardio once or twice a week on hikes.... and I'm seeing the results I expect.

I'll be ready for Phase 2 in about 3 weeks, a good shock of curcuit training and core exercises with less resistence but many more reps and more cardio.

That will last about 3 weeks, then I'll really put the weight on in phase 3!

So looking forward to Saturday's workout which will be a comprehensive day that hits all my target groups, those days feel so good!

illegal pants

fallen

ugh

inspiration..

ZiggyStar

I started again today!

20 minute dog walk/jog (minimal jogging)
20 minute stretch routine, sit ups, push ups, planks etc

Will do easy stuff for a few days and then start jumping rope again, jogging etc!

Wooo hoooo!!! Going to be smoking hot in no time!

Thoughts_Arrive

I still struggle to finish sets.

Overhead press
Chest press
Preacher curls
Lat Pull Downs

4 sets like this:

12
10
10
8
(reps)


Should I do less reps/sets?
I've only started weights.
Not lifting super heavy.

megatron

Thoughts_Arrive wrote:

I still struggle to finish sets.

Overhead press
Chest press
Preacher curls
Lat Pull Downs

4 sets like this:

12
10
10
8
(reps)



Should I do less reps/sets?
I've only started weights.
Not lifting super heavy.

that's hard to say w/o really knowing you. since you're just starting with weights i'd say just do what's comfortable. it's not a bad thing to have trouble finishing...as long as you can finish and maintain form. it's all about keeping form so you don't hurt yourself. the weights will get easier over time...all patience my friend.

DonJon

Jwmcc wrote:

Been a while since I've posted here as well. My old trainer moved out but I found a replacement who has set me up on a Crossfit regimen.

So for today:

Squats into Ball throws with 20 lbs medicine ball, ball must hit the wall 10 feet up to count, 20 reps.
Jumping Burpees from one end of the gym to the other
20 situps

5 rounds for time, finished it in 11:50

Then
100 alternating single arm swings with 16kg KB
50 snatches, 25 each arm with same KB for time, finished in about 4:58
Jw

Been training Crossfit style for 3 years. Get into champ its a great way to train and lots of variation
"Our warm up is your workout"

Monday

10 x 70kg deadlifts
5 vert pushups
1min plank hold
1 km row

Some gut shit

3 sets. Easy one monday and didnt push too hard on the rows.

Gonna ramp it up in about an hour with some heavy lifts - cleans and thrusters

Random_Wookie

today had a pt session but before it started i ran 1.3km on the treadmill in 10 minutes

for the session

2 sets of
55kg chest press * 12
10kg db's fly's * 12
push ups (on knees as i suck at theses) * 12

2 sets of
lat pull down with wide grip @ 40kg * 12
triceps @ 20kg * 12
200m sprint on the rowing machine

2 sets of
10 squats with 10kg db's on shoulders
10 walking lunges holding 10kg db's
10 squats with 10kg db's on shoulders
10 walking lunges holding 10kg db's
1 minute sprint on cross trainer @ level 15

was a fun work out, looking foward to going for a run tomorrow