Workout Check-In Thread

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10 Sep 2015 14:03 #202444 by

Replied by on topic Workout Check-In Thread

1. 3 x 30-sec Plank
2(a). 3 x 12 Split-Leg Barbell Squat
2(b). 3 x 12 Pullup/Chinup
3(a). 3 x 12 Deadlift
3(b). 3 x 12 Overhead Press

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11 Sep 2015 23:57 #202614 by

Replied by on topic Re:Workout Check-In Thread

1. 3 x 12 Mountain Climber
2(a). 3 x 12 Single-Leg Romanian Deadlift
2(b). 3 x 12 Barbell Row
3(a). 3 x 12 Front Squat
3(b). 3 x 12 Bench Press
Finisher: (3 x circuit) 20-sec Jump Squat, 20-sec Bodyweight Squat, 30-sec Squat Hold

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User

16 Sep 2015 00:11 - 16 Sep 2015 00:12 #202882 by

Replied by on topic Workout Check-In Thread

1(a). 3 x 12 Split-Leg Barbell Squat
1(b). 3 x 12 Pullup/Chinup
2(a). 3 x 12 Deadlift
2(b). 3 x 12 Overhead Press
3. 1 x AMAP Leg Lift, 1 x AMAP Reverse Leg Lift
Finisher: Walking lunges down the street and back.

I am so sore, today. :laugh:

Last edit: 16 Sep 2015 00:12 by .

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User

17 Sep 2015 23:34 - 17 Sep 2015 23:34 #203083 by

Replied by on topic Workout Check-In Thread

Yesterday...

1(a). 3 x 12 Single-leg Romanian Deadlift
1(b). 3 x 12 Barbell Row
2(a). 3 x 12 Back Squat
2(b). 3 x 12 Floor Press
3. 1 x AMAP Hanging Leg Raise
Finisher: 20-sec Jump Squat, 20-sec Squat, 30-sec Squat Hold

Last edit: 17 Sep 2015 23:34 by .

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User

18 Sep 2015 14:56 #203131 by

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The 4-hour body is a wonderful book. It states that we should workout smarter not harder for a healthier body. Eating a real, organic, holistic diet is the key to proper health.

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User

21 Sep 2015 19:11 #203312 by

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5 x 5 Squat
5 x 5 Bench Press
5 x 5 Row
Superset: 3 x 20 Jump squat w/ 3 x 8 Overhead Press

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User

25 Sep 2015 07:49 #203585 by

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Deadlift
5x225
3x315
3x315
3x315

20lbs weighted chin-ups
3x5

Low rows
5x180
5x270
5x270
5x270

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User

25 Sep 2015 21:59 - 25 Sep 2015 21:59 #203637 by

Replied by on topic Workout Check-In Thread

Wednesday
3 x 5 Front Squat
5 x 5 Overhead Press
1 x 5 Deadlift
1 x 20 Weighted Crunch

Today
1 x 20 Squat
1 x 20 Pullover
4 x 5; 1 x 8 Bench Press
4 x 5; 1 x 15 Bent Over Row
1 x 20 Pullover

Last edit: 25 Sep 2015 21:59 by .

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User

28 Sep 2015 01:07 #203767 by

Replied by on topic Workout Check-In Thread

Squat
5x200
3x360
2x400
1x400

Stiff leg deadlidt
10x135
5x225
3x245

Seated calf raise
20x90
20x140
15x140

Standing calf raise
15x400
20x400

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28 Sep 2015 06:57 #203785 by Whyte Horse

Replied by Whyte Horse on topic Workout Check-In Thread

Worked out on the farm today. 4 gallon sprayer on my back, 110 plants. Packed a 100lb ladder across the farm and into a tight greenhouse and layed up to a wall inside the barn. Humped a baby around in my arms for several hours. Tossed him in the air 15x.

Few are those who see with their own eyes and feel with their own hearts.

The following user(s) said Thank You:

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User

28 Sep 2015 16:05 #203817 by

Replied by on topic Workout Check-In Thread

jasonwilkins wrote: I'm in! Also, If you have a smart phone, I highly recommend the MyFitnessPal app. You can use it to track your macronutrient data as well as your workouts while encouraging each other socially. It's a cool and helpful app.
.

I agree! MyFitnessPal is great-though if I ate back all the calories they say I'd burned I'd gain weight, but that is not my goal:D

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User

28 Sep 2015 16:09 #203818 by

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I too would like to be in! I'm shooting to work out 5 days a week for an hour, because my job is fairly sedentary unfortunately. I try to vary; MWF is Cardio, T/TH is strength training for 30 with cardio for 30. My ultimate goal is to be about 145 (I've got 11 more lbs to go from 18 lbs).
I DESPISE running but feel it's an important component; any tips?

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User

28 Sep 2015 16:47 #203823 by

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Dael Dhra wrote: I DESPISE running but feel it's an important component; any tips?

I, too, despise running, which is why I train cardio differently. Work in some plyo and calisthenics. I did plyo on opposite days I did strength training for three months, no running, and I improved my run time on my PT test by a couple of minutes (1.5 miles @ 12:20 to 10:20). Of course, it depends on the intensity you use, so your mileage may vary. One thing I'll tell you is that your body will lie to you, telling you that you've had enough, but you know you can keep going. That's what'll help you get past the plateaus you may come up to -- going outside of your comfort zone. On the flip side, don't overdo it and make sure you're not in pain.

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28 Sep 2015 20:58 #203844 by

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I find sprinting in intervals a much more enjoyable experience to running. Plus HIIT cardio is much more effective than steady state.

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29 Sep 2015 02:38 #203882 by

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5x5 Squat
5x5 Deadlift
5x5 OH Press
Superset:
3x10 SDHP
1x30/2x10 Dip

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User

30 Sep 2015 03:36 #203980 by

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Fran
21-15-9 for time
-Thrusters (75 lbs)
-Pullups

Finished in 15 minutes... Gotta work on conditioning.

On a positive note, finally convinced a co-worker to take action towards his plans to get back into shape. He's been talking about it for a few months, so I'm glad I could motivate him to get to it sooner, rather than later. :cheer:

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User

30 Sep 2015 15:50 #204021 by

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(... ugh ...)
This morning:
200m Run
500m Rows
40 Bodyweight squats
30 Sit-ups
20 Push-ups
10 Pull-ups

6 x 200m run (resting only as long as it took to run the 200m)

Every minute, on the minute, for 12 minutes:

2 x Front Squats
4 x Burpees

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01 Oct 2015 13:54 #204144 by

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In the afternoon:
3 x 5 Front Squat
3 x 5, 1 x 3, 1 x 1 Bench Press
5 x 5 Barbell Row

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User

02 Oct 2015 13:55 #204248 by

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5 x 3 Squat

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User

03 Oct 2015 04:46 - 03 Oct 2015 04:47 #204363 by

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1 x 20 Squats
1 x 20 Pullovers

In the pattern of 2-4-6-8... reps, within a 7 minute time limit each:
- 225-lb Deadlifts up to 10
- OH Press up to 10 (supposed to be handstand push-ups, but I can't do them yet)

Didn't get to the Power Cleans because of an event happening where there was free food ... 'nuff said, eh? :laugh:

Last edit: 03 Oct 2015 04:47 by .

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