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.

[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

[coffee-guy]

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 :mad:

[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

[coffee-guy]

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]

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]

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!