Post your last workout...

[Nekrawulf]

Simple enough... post your last workout.


Ill start:


"Nasty Girls"

3 rounds for time of:
50 Squats
7 Seated Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.


14 minutes 45 seconds

The power cleans were the hardest to my suprise. My forearms are killing me.

[THE BOUNCER]

Did back today.

3 sets of wide grip pull downs

3 sets of standing rows with barbell

3 sets of deads

did abs too.

[Scrumhalf]

Warmup

3 sets of wide grip pulldowns
3 sets of dumbbell rows
Crunches
(Took 25 minutes)

40 minutes of interval training on elliptical (heart rate from 120 in easy phase to 160 in hard phase)

[The_Grinder]

Been doing something different for the last few weeks. A 4 day split in which you do 6 light reps of the excercise that is the exact opposite of the one you are trying to hit. Then 10 heavy reps of what you are trying to hit for the day. Not exactly supersets because you can wait for almost a minute between the opposing lifts.

-3x6 of Deep Squats alt. with 3x25 Hanging Knee Raises
-3x6 Tricep Pushdowns alt. with 3x10 Standing Barbell Curls
-3x6 Leg Curls alt. with 3x10 Leg Extensions
-3x6 Skull Crushers alt. with 3x10 Preacher Curls
-Seated Calf Raises (Just done by themselves)

Got one more week if this type training then I will go back to something more traditional.

[redback]

chest and back

warm up with 2 sets of 16

Pull downs 4 sets of 6

Cable rows 4 sets of 6

Flat bench 4 sets of 6

Cable flys 6 sets of 12

[Nekrawulf]

5 rounds for time:

400m run
35 bodyweight squats

16 minutes 32 seconds

[fog_hat1981]

Warmup:

Wide Grip Pullups - Bodyweight x 20
French Presses - 100# x 20

Workout: Back and Tris (all grouped as supersets)

(I focus on "width" one week and "thickness" the next)

Wide Grip Pullups - 3 sets of 15 with 50#'s added
French Presses - 3 sets of 15 @ 150#'s

Cable Pulldowns (wide grip) - 2 sets of 15 @ ???
V-Bar Cable Pulldowns - 2 sets of 15 @ ???

Seated Cable Rows (wide grip) - 2 sets to failure @ ???
Close Grip Bench (Smith Machine) - 2 sets to failure @ 315

15 minutes of cardio to cool down...

Only took in about 4,000 calories today - NOT COOL - I need to be around AT LEAST 5,000

[jakejohnson]

newbie here.

4 exercises for the chest with 3 sets each.
sorry dunno yet how to call thos exercises

50 crunches
50 leg raise

[MMI]

Hamstrings&Calves:
straight leg dead lift 4 sets
seated leg curls 4 sets
lying leg curls 2 sets
BB Lunges 4 sets
Seated calf machine 3 sets
donkey calf machine 3 sets
seated feet extension 3 sets

[fog_hat1981]

Box Squats:

225 x 20
315 x 15
365 x 10
405 x 8
405 x 6

(Hack Squats Superset with Kneeling Leg Curls)

Hack Squats:

315 x 15
315 x 15
315 x 15

Kneeling Leg Curls:

??? x 15
??? x 15
??? x 15

(Seated Leg Curls Superset with Standing Calf Raises)

Seated Leg Curls:

150 x 15
150 x 15
150 x 15, 125 x 10, 100 x ??? (Dropset)

Standing Calf Raises:

8? x 15
10? x 15
10? x 15
10? x Failure? (Stop/Start Method)

[Nekrawulf]

As many rounds as possible in 20 minutes of:

5 pullups
10 pushups
15 bodyweight squats


11 rounds.

I think I can do better ill do it tomorrow again

[Scrumhalf]

Didn't lift yesterday but went running outside. Did fartleks for 40 minutes.... 1 minute fast, 2 minute walking recovery, repeat....

It was about 31 and snowy.... felt like Rocky... lol...

[ROCKETW19]

Originally Posted by Nekrawulf

As many rounds as possible in 20 minutes of:

5 pullups
10 pushups
15 bodyweight squats


11 rounds.

I think I can do better ill do it tomorrow again

that sound intresting I might have to give that a try. have you bettered your score?

[Nekrawulf]

Originally Posted by ROCKETW19

that sound intresting I might have to give that a try. have you bettered your score?

Big time.

The first time i ever tried it i got 6 rounds.

Pullups have been and still are a bottleneck for me.

[redsquirrel]

Did legs yesterday

Squat press machine:

270lbs x 12
320lbs x 12
360lbs x 10
410lbs x 10

3 Supersets of hacksquats w/ Bosu Ball squats

Hack: 25lbs x 10 x 3
Bosu squats: 10lbs x 12 x 3

Lying squat machine (One legged)

45lbs x 12 x 2 (each leg)

Extensions

50lbs x 10 x 2


Needless to say, my legs are freaking ROASTED today!

[ROCKETW19]

Originally Posted by Nekrawulf

Big time.

The first time i ever tried it i got 6 rounds.

Pullups have been and still are a bottleneck for me.

Ya I was thinkin the samething the first 5 or so set would be fine but the pull ups would catch up to me and slow me down big time.
I will try this one day just not today.lol.

[fog_hat1981]

Shoulders and Biceps...



(Alternating Bodypart Supersets....)



Barbell Shoulder Press (to the front)

135 x 20
225 x 12
245 x 10
245 x 7 (thank god for safety pins )

Barbell Curls on Preacher Bench

85 x 15
105 x 12
105 x 12



Dumbbell Lateral Raises

50 x 12
50 x 12
50 x 10

Dumbbell Hammer Curls

60 x 12
60 x 12
60 x 8



Machine Laterals

120 x 15
120 x 15

Machine Curls

8? x 15
Dropset......



Abs

Hanging Leg Raises

4 sets of 25

[mr8907]

cardio 30 min

one arm t-bar rows 4 sets
1 plate x10
2 plates x8
2 and a ten x6
2 and a quarter x5
had some grip problems with the last two really ticked me off

rocky pull downs 160lbs x8

pull downs 180 lbs x8(wide) 2 sets

standing over head press 3 sets
2 sets 135x8
1 set 155 x5

shrugs x 4 sets
225 x10
315x10
405x7
500x5

[WonderWoman]

legs for me too

Cybex squat press machine:

180 x 15
270 x 12
360 x 10

hack press:
90x12x 3 duck toes, last set dropped to 45 went ATG

sumo squats on freemotion press:
80x10x3

extensions
45x10x1
90x10x2

seated curls;
70x10x3

single legged curls - standing:
30x10x3

sldls wide stance dbs
30x15x3

DONE!

[Stonecold54]

damn. I did intervals on the elliptical today

16 minutes of 1 minute as hard as I can go, then 30 second light and then repeat for the whole time. My legs get so pumped from that its nuts. I even get a pump in my glutes that gives the weirdest feeling.

I did 35 reps of situps on a decline bench. then I did 2 sets of the following. I do five slow reps and on the 5 rep I stop in the middle of it and do about 30-40 twists. these fucking hurt good.

after that 45 pound side bends, though I really concentrate on contracting the muscles towards the ab wall, not the obliques.

my fricking abs are killing me. I sneezed when I got home and almost fell over, lol.

[r'dinho]

Chest and Biceps

5 sets of incline dbells superset with wide grip straight bar curls

3 sets dbell flat press with seated dbell curls

3 sets incline flies with 2 sets preachers

3 sets of pec deck flies

20 minutes of easy cardio

[Nekrawulf]

3 rounds for time:

* 400 meter run
* 1 pood Kettlebell swing x 21
* Pull-ups 12 reps

14:38

Followed by ring skill work. In and outs, ring dips, seated muscleups, ring pushups.

/spent

[Scrumhalf]

Chest/Shoulder/Cardio today:

Warmup

3 sets of flat DB presses, reverse pyramid - 8 reps
3 sets of incline DB presses, reverse pyramid - 7-8 reps
3 sets of shoulder machine presses - 8 reps
3 sets of lateral raises - 10 reps

Cardio on elliptical - 130bpm heart rate for 30 minutes (about 70% of max)

Total in-to-out time (including shower): 1 hour, 10 minutes

[fog_hat1981]

Chest/Calves

(Sticking with Dumbbells/Cables due to Shoulder Injury )


Incline Dumbbell Flyes

75 x 20
85 x 15
100 x 12
100 x 12
100 x 12

Cable Flyes

? x 15
? x 15
? x Failure

FreeMotion Presses (Incline/Straight/Decline Motions ALL = 1 Rep)

50 x 8
50 x 8
50 x Failure


Standing Calf Raises

135 x 25
135 x 25
225 x 15
315 x 10
315 x 10

Roughly 4700 Calories Today