Post your daily workout

did THE BEAR yesterday:

clean, front squat, overhead press, back squat, overhead press (one rep without stopping)

7 reps. 5 sets.

65, 85, 95, 115, 125 lbs.

HOLY HELL, I love this excersize. It takes about 20 minutes and you're effing GASSED. But, I sucked it up and did about 15 minutes of core training;

windshield wipers (3 sets of 20-25), hanging leg raises (3 sets of 10 - 15) and crunches (3 sets of 30 - 40)

THEN, I did the climber elliptical (or whatever you call it) for 15 minutes at about my maximum heart rate, and proceeded to vomit in the locker room.

if you ain't gettin nauseous, you ain't doin it right!

ah well, I have some serious emotional issues that need to be pounded into submission via insane workouts.

Any xc skiers around here? I'm training for a 50 km race (possibly 2) in March.

2hrs 25 min nordic ski (classic technique) distance workout. Perfect, fresh groomed trails. Was a dream.

shoulders and abs workout:

standing shoulder press 135 *10, 155 *8, 185 *3, 205 *1, 225 *1 (PERSONAL RECORD!)

dumbell shoulder press 65 *8, 70 *6, 75 *5, 75 *5

behind the head shoulder press 90 lbs, 3 sets of 10

lateral raises with a chain, super set into front raises - 4 sets

rear shoulder pulls with a r band, 4 sets

standing rows, 3 sets

shrugs, 4 sets

abs: swiss ball "pikes" 3 sets of 12, windshield wipers 3 sets of 14 to 24, hanging leg raises 3 sets of 6 to 10, crunches 2 sets of 30

*crickets* - anyone still working out?

back, biceps and abs

weighted pull ups (4 sets of 6 - 12)
cable rows (3 sets of 10 - 12)
inverted rows (3 sets of 12 - 15)
bent over rows (3 sets of 8 - 10)
weighted back raises (3 sets of 12 - 15)

barbell curls (3 sets of 8 - 12)
preacher curls (3 sets of 6 - 10)
hammers curls (3 sets of 7-8)
dumbell curls (3 sets of 8 - 10)
reverse grip curls, forearms (2 sets of 15)

plank pikes w/ swiss ball (3 sets of 15)
hanging leg raises (3 sets of 12-15)
crunches (2 sets of 25-30)

did you do your leg day? I DID.

squats (warmup with 135 *12)
185*12
205*12
225*10
225*10

leg press ... 5 plates *12, 6*10, 7*8, 7*8

laying down hamstring curls on swiss ball, 3 sets
SUPERSET
with standing calf raise machine

leg extensions, 3 sets
SUPERSET
with sitting calf raises

romanian one-leg squats, 3 sets
SUPERSET
with standing calf raises (no weight)

GLAD THAT IS DONE WITH. YOWSA.

I've just moved onto Level 2 of 30 Day Shred - not quite as impressive as some of the work here, but it's a start. My legs are in bits again after getting used to level 1

he still stands wrote:

got my new Brooks running shoes last night... can't wait for my 5 mile run tonight!!!

gym today; chest, triceps and abs. (1 hour)

Brooks are a great shoe! I've also had a great pair of Asics in the past.

The WORST shoe I had to train in were these Mizuno training shoes in college. HORRID. And we had to wear them because they were our rep. All the girls on the team bitched about shin and feet problems.

I just got a new pair of New Balance running shoes. They just came out a few weeks ago and I spent a chunk o change on them, but they feel AMAZING. I've been doing 3 miles before weights and then 3 miles after weights plus a 2 mile walk with my dog to cool down after the gym and they are my favorite shoe I've had.

You will love your Brooks though!

RKCNDY wrote:

Lizard wrote:

the zumba class I took was taught by this buff trainer: http://tinadurkinfitness.com/

*love* this:

Birthdate: June 20, 1976
Weight: 120 off-season, 115 on-season
Height: 5' 3"
Eyes: Green
Hair: Brown (yes, I'm a brunette!)

the carpet doesn't match the drapes but I don't wanna be all ripped like her when she's competing... :?

Thread integrity: I still workout with P90x 6 days a week.

carpet? methinks that is a waxed floor. she's a bit too masculine for my taste.

shoulders and abs

military press; 4 sets (10 - 12 reps)
arnold press; 4 sets (10 - 12 reps)
lateral dumbell raise; 7 sets (15 reps *exactly 30 seconds of rest between each* light weight)
barbell shrugs; 3 sets (10 - 15 reps) SUPERSET w/ rear shoulder rubberband pulls (15 reps)
dumbell shrugs; 2 sets (20 reps)

windshield wipers; 3 sets (20 - 24 reps)
plank into pike on the swiss ball; 3 sets (10 - 12 reps)
hanging leg raise; 2 sets (10 - 12 reps)
crunches; 3 sets (until failure)

3 mile run tonight.

EFFd up my back doing squats last week, so this week i took it easy on leg day;

step ups onto bench with 35 - 45 lb dumbells (3 sets)
bulgarian split squat (2 sets)
leg extensions (4 sets)
calf raises (5 sets)

arc trainer for 20 minutes... on high (50 - 60) resistance, so it is a pretty good leg workout.