Post your daily workout

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  • loadedgun
    loadedgun Indiana Posts: 1,398
    Last night, decided to try seeing how fast I could do 3 miles.
    Nailed it in 19:54. This sets the bar.

    Getting ready to do my first 5K this summer.
    Midwest. Indy/Lafayette.
  • he still stands
    he still stands Posts: 2,835
    Lizard wrote:
    he still stands wrote:
    stretching in between most sets

    good to know!!!
    :)

    It definitely helps with soreness later on and also promotes muscle growth.

    I stretch out in between most excersizes, even if it is just for 10 - 15 seconds, on the muscle group that I am working on.

    Today I'm sick so I'm just gonna go for a 5 mile jog :) CAN'T lift when I'm sick.
    Everything not forbidden is compulsory and eveything not compulsory is forbidden. You are free... free to do what the government says you can do.
  • illegal pants
    illegal pants Posts: 13,471
    learnt what a reverse crunch was today, f*ck :lol:
    wah
  • he still stands
    he still stands Posts: 2,835
    Chest

    dumbell press w/ dumbell fly superset (4 sets)
    incline dumbell press w/ incline dumbell fly superset (3 sets)
    decline bench (3 sets)
    pec fly w/ push up superset (4 sets)

    Biceps

    bar curls (4 sets)
    preacher curls w/ dumbell curl superset (4 sets)
    hammer curls (4 sets)
    seated curls (4 sets)

    Abs

    sit ups, 300 total
    Everything not forbidden is compulsory and eveything not compulsory is forbidden. You are free... free to do what the government says you can do.
  • Jwmcc
    Jwmcc Posts: 451
    This morning:
    "Helen"
    3 rounds
    400m Run
    21 Kettle-Bell swings, 1.5 pood
    12 pull-ups

    done in 8:54
  • Jwmcc
    Jwmcc Posts: 451
    THE CROSSFIT GAMES OPEN SECTIONALS BEGIN!
    http://games.crossfit.com/features/firs ... escription
  • he still stands
    he still stands Posts: 2,835
    65 minutes of back, triceps and abs work.

    tomorrow... instead of drinking Ima runnin lika da win. 7 miles.
    Everything not forbidden is compulsory and eveything not compulsory is forbidden. You are free... free to do what the government says you can do.
  • he still stands
    he still stands Posts: 2,835
    he still stands wrote:
    tomorrow... instead of drinking Ima runnin lika da win. 7 miles.

    ooops. ouch. My entire body hurty. :cry: Damn women... I was gonna go home last night about 8pm after only 3 beers but then I ran into a girl that was all up on me, and I was trying to get up in her fanny batter, so I stayed out til 1am. Digits only. FAIL.

    Anyway, I'm forcing myself to the gym today at Noon. Hitting the weights hard so as to punish myself and psychologically imprint my brain so that next time I go home instead of poisoning myself with alchohol.

    Shoulders
    Arnold Press
    Push Press
    Lateral raise
    Front raise
    Rear delt extension (with those rubber band thingys)

    Biceps and triceps - hit em hard and quick

    Abs - 300 sit ups or so.

    Run 1 mile for time (about 6 minutes)
    Everything not forbidden is compulsory and eveything not compulsory is forbidden. You are free... free to do what the government says you can do.
  • Lizard
    Lizard So Cal Posts: 12,091
    he still stands wrote:
    he still stands wrote:
    tomorrow... instead of drinking Ima runnin lika da win. 7 miles.

    ooops. ouch. My entire body hurty. :cry: Damn women... I was gonna go home last night about 8pm after only 3 beers but then I ran into a girl that was all up on me, and I was trying to get up in her fanny batter, so I stayed out til 1am. Digits only. FAIL.
    :lol::lol:

    today i am doing a spinning class. it's only half hour of spinning then 1/2 hour of strength training.
    So I'll just lie down and wait for the dream
    Where I'm not ugly and you're lookin' at me
  • he still stands
    he still stands Posts: 2,835
    Shoulders:
    dumbell press
    arnold press
    lateral raise
    front raise
    rear delt extension/rubber band pulls supersets

    Triceps:
    skull crushers/narrow grip press supersets
    weighted dips
    narrow-grip cable extensions
    overhead rope extensions

    and tonight - 3.5 mile jog
    Everything not forbidden is compulsory and eveything not compulsory is forbidden. You are free... free to do what the government says you can do.
  • he still stands
    he still stands Posts: 2,835
    Back:
    wide grip pull ups
    bent over rows
    narrow grip pull ups
    machine rows
    shrugs

    Abs:
    crunches
    machine crunches
    Oblique sit ups
    seated knee ups

    Tonight: 3.5 mile jog
    Everything not forbidden is compulsory and eveything not compulsory is forbidden. You are free... free to do what the government says you can do.
  • he still stands
    he still stands Posts: 2,835
    Chest:
    Bench press, 225*6, 245*5, 255*4, 275*3, 225*10 (wanted to try 315lbs but didn't have a spot... haven't done that for 4 or 5 years)
    Incline bench, 155*8, 175*7, 185*5, 185*5, 135*11
    Dumbell press, 75 - 80 lbs, 8 - 10 reps, 4 sets
    Incline dumbell press, 60 - 65 lbs, 6 - 10 reps, 4 sets
    Cable fly/push up supersets, 3 sets
    Decline press, 1 set of 155 lbs til failure (about 15 reps)

    Biceps:
    Bar curls, 80 - 90 lbs, 4 sets of 8
    seated dumbell curls, 35 lbs, 3 sets of 8
    preacher curls, 25 lb plates, 3 sets of 10
    hammer curls, 40 lbs, 3 sets, 6 - 8 reps
    pull ups, 3 sets, 10 - 15 reps
    Everything not forbidden is compulsory and eveything not compulsory is forbidden. You are free... free to do what the government says you can do.
  • he still stands
    he still stands Posts: 2,835
    After listening to Joe Rogan podcasts about smoking and working out I thought I'd try it. Last night I had a couple rips outta my bong and then went for a 3.5 mile run... that. was. AMAZING! I felt like I could run forever and I was FLYING... averaged 7:15 miles. Then I got a fruit smoothie on the walk home and ended up walking for about an hour and listening to trip-hop and it was almost a religious experience. I think I've found a new "routine."

    :D
    Everything not forbidden is compulsory and eveything not compulsory is forbidden. You are free... free to do what the government says you can do.
  • he still stands
    he still stands Posts: 2,835
    Shoulders:
    Push press 135 *10, 145 *9, 155*8, 155*7
    Arnold press 40*10, 45*8, 45*8, 45*7
    upright rows 3 sets of 80-90 lbs, 8-10 reps
    lateral dumbell raises, 4 sets, 40 lbs, 8-10 reps
    rear dumbell raises, 4 sets, 30 lbs, 8-12 reps
    front cable raise, 4 sets, 70-80 lbs, 8-10 reps
    shrugs, 5 sets, 120lb dumbells, 12-15 reps
    bradford press, 1 set til failure (35 reps)

    Abs:
    hanging leg raises, 3 sets 15-16 reps
    hanging (oblique twist) leg raises, 3 sets 12 - 15 reps

    Tonight I'm trying the smoke/run regimen again. :D
    Everything not forbidden is compulsory and eveything not compulsory is forbidden. You are free... free to do what the government says you can do.
  • ajedigecko
    ajedigecko \m/deplorable af \m/ Posts: 2,431
    i have a team in place and could use two more.....we will be involved with "Tough Mudder" Denver Co, June 26th.

    if you are interested, send me a message and we can work out the details.

    toughmudder.com
    live and let live...unless it violates the pearligious doctrine.
  • he still stands
    he still stands Posts: 2,835
    Leg day yesterday... squats, leg press, leg curls, extensions, lunges, calf raises

    today is biceps and triceps day...

    bar curls
    dumbell curls
    pull ups
    preacher curls
    hammer curls
    skullcrushers
    weighted dips
    narrow grip press
    rope overhead extension
    tricep press

    tonight is smoke/walk around the grocery store cardio time. :D
    Everything not forbidden is compulsory and eveything not compulsory is forbidden. You are free... free to do what the government says you can do.
  • he still stands
    he still stands Posts: 2,835
    still lifting...

    Monday - shoulders
    Tuesday - back/abs
    Wed - Legs
    Thursday - Biceps/Triceps
    Friday - Chest/abs

    cardio three nights per week. Usually I run anywhere from 2 to 5 miles.
    Everything not forbidden is compulsory and eveything not compulsory is forbidden. You are free... free to do what the government says you can do.
  • Idiot Kicker
    Idiot Kicker Posts: 36
    Here's my weekly workout:
    Day One:
    Bench Press
    DB Flys
    Skull Crushers
    One-Arm DB Pulls
    Pushups
    Close Grip Bench/ Dips

    Day Two:
    Straight Bar Curls
    Preacher Curls
    DB Curls
    Situps
    Wide Grip Preacher Curl or Pullups

    Day Three:
    Shrugs
    Military Press
    Corner Straight bar
    DB Squat
    Leg Curls

    I've been using this workout for going on three months now, with the aide of multi's, IsoElite thermos, AMP whey and either Jack3d or AMP equivalent, my body-weight went from 160 at the beginning of the year to 141 this morning. Zero soda, sweet tea, minimal fried foods and a beer or two a week. I drink at least a gallon of water a day, and lots of fat-free milk. I've got free weights, db pairs up to 45lbs while using an old GNC 15 in 1 weight bench. Thoughts? Suggestions? What can I add or take out of my work-out. I guess all that really matters is I feel friggin great. I've really trimmed down, my clothes are big, and I fit into jeans I couldn't even think of wearing this time last year.
  • he still stands
    he still stands Posts: 2,835
    Idiot Kicker wrote:
    Here's my weekly workout:
    Day One:
    Bench Press
    DB Flys
    Skull Crushers
    One-Arm DB Pulls
    Pushups
    Close Grip Bench/ Dips

    Day Two:
    Straight Bar Curls
    Preacher Curls
    DB Curls
    Situps
    Wide Grip Preacher Curl or Pullups

    Day Three:
    Shrugs
    Military Press
    Corner Straight bar
    DB Squat
    Leg Curls

    I've been using this workout for going on three months now, with the aide of multi's, IsoElite thermos, AMP whey and either Jack3d or AMP equivalent, my body-weight went from 160 at the beginning of the year to 141 this morning. Zero soda, sweet tea, minimal fried foods and a beer or two a week. I drink at least a gallon of water a day, and lots of fat-free milk. I've got free weights, db pairs up to 45lbs while using an old GNC 15 in 1 weight bench. Thoughts? Suggestions? What can I add or take out of my work-out. I guess all that really matters is I feel friggin great. I've really trimmed down, my clothes are big, and I fit into jeans I couldn't even think of wearing this time last year.

    that is a good "beginner" workout, I'd suggest moving up to a more "intermediate" workout and doing it four to five days per week instead of three. As far as specific workouts, weights, intensity, etc... it really depends on what your goals are. If your goal is to gain muscle the plan is going to be very different than excersizing to be healthy (and look good but not hugely muscular).

    Either way, you should DEFINITELY add cardio to that. It doesn't really matter what it is - jogging, swimming, eliptical, etc - but you need to get your heart rate up for extended periods of time at least twice a week.

    edit: the cardio isn't for losing weight (which doesn't seem to be an issue anyway for you) it is just for general health. All kinds of studies show that cardio, done on a regular basis, will do everything from dramatically reduce your chances of a heart attack to eliminate depression and anxiety.
    Everything not forbidden is compulsory and eveything not compulsory is forbidden. You are free... free to do what the government says you can do.
  • he still stands
    he still stands Posts: 2,835
    Leg day:

    SQUATS - 225 * 8, 255 *7, 275 *6, 315 *5, 335 *4, 345*3, 225 * MAX (14 reps, then I about puked)
    one legged squats (step up to bench) - 30 lb dumbells, 3 sets of 10
    leg curls - 4 sets of 8 to 10 reps
    straight leg deadlifts (light weight.... my lower back is f'ed) - 3 sets of 12 - 15.
    standing calf raise machine - 5 sets of 8 - 15 reps
    sitting calf raise machine - 3 sets of 8 - 12 reps

    ouch... gonna need to eat a couple pounds of creatine today and get about 12 hours of sleep tonight to repair those muscles.
    Everything not forbidden is compulsory and eveything not compulsory is forbidden. You are free... free to do what the government says you can do.

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