What was your workout today?

[Kaido]

Bah. Typed too much on a standard (not ergonomic) keyboard, carpal flared up really bad. Can't even do a pushup right now. teh painz

 

[edro]

Deadlift - 135x12, 225x10, 315x8, 335x4
Hack Squat - 90x15, 180x10, 180x10
Hack Squat Calves - 135x15, 180x15, 180x12
Hip Aductors, Abductors Superset - 110x10, 110x10, 110x10
Abs (lay flat, lift legs over head, touch toes to wall) - 12, 12, 12
Dumbell Pullover - 60x10, 70x10, 70x10

 

[SlitheryDee]

Chest day -

Bench press - 275lbs 6,6,6,6
Dumbbell press - 105lbs 3x5
Push-ups 3x35

Still technically a successful bench, so I'll be moving up to 280 next week. I really expected to stall out much earlier than this after not getting the 4x8 at 255 lbs. oh well. More weight more muscle l guess.

 

[vi edit]

6 mile hill run. Banana for scale.

https://onedrive.live.com/?cid=E46B...4A82A!8447&parId=E46BB480E134A82A!128&o=OneUp

 

[moonbogg]

So I've been doing things different. Same exercises but typically less weight, more reps and less rest between sets, only 1 minute rest. My god its brutal. Its a totally different kind of workout. Just finished my 4th day doing it this way. The first time I did squats like this I almost puked and nearly passed out and hardly made it to my second exercise. Today I was able to finish the whole work out. I like it. Its very cardio intense and intensity in general is extreme.

 

[mike8675309]

Working out 5 days a week. Monday, Wednesday, Friday, Saturday, Sunday
Monday - Back Day - Supersets
Prior to this day was Legday and then a Full Body Day
Currently bulking

ISO Front Lat Pulldown 140lbs 6,6,6
ISO Lateral High Row 160lbs 6,6,6

ISO Lateral Low Row 140lbs 6,6,6
Bent Over Row 70lbs 6,6,6

Lat Pulldown 100lbs, 6 105lbs, 6, 6
Lat Pulldown Close Grip 100lbs, 6 105lbs, 6, 6

Seated Row 85lbs,10 105lbs,8, 7
Pullover 140lbs, 6, 5, 6

W-Bar Bicep Curl 50lbs, 10,10,8
W-Bar Rev-Bicep Curl 50lbs, 6,5,3

https://www.instagram.com/p/BLZxoVnDPvZ/?taken-by=mikeonraw

 

[moonbogg]

Yesterday I did something I've never done before, like ever. 60 seconds between every set. Did bench press and started with 135 for a warm up. Spent several sets working up to 225 to get my heavy work in doing about 2-5 reps. Then the real fun began. I started coming back down, taking off 10 pounds (5lb per side) each set. If I did more than 6 or 8 reps, I'd repeat that weight for a second set. Every set was to failure, or damn close to it.
I came all the way down to...nothing. Just the bar was left after that long ass bench session. I could do 20 reps with just the bar (45lbs) and failed. I couldn't get that bar back up to save my damn life. I did a completely thorough, top to bottom bench session. Today my muscles feel...kind of odd. Still weak and kind of sore, but they feel different. I like it. Like it a lot.
I should add that once I got down to under 95lbs, probably around 75lbs actually, I didn't take 60 second breaks. I just took the weights off and did another set to failure. So the last few sets were a burnout, failing at 20 reps with just the bar.

After the workout I went in the house and was curious about my strength, so I tried to do a pushup and fell flat. Couldn't do it if someone offered me a million bucks.

 

[edro]

Oh yeah... nothing makes you feel more like a wimp than reducing your rest periods.
I think its good to mix it up. Heavy/long rest, light/short rest, etc.

 

[mike8675309]

Tonight - (Wed)
Chest Day - Push Day - Supersets whenever I can.

Chest Press - 135lbs 6,6 120lbs 6
Vertical Chest - 125lbs 6, 115lbs 6, 110 6

Incline Press 105lbs 7, 7, 6
Overhead Press 80lbs 6, 6,6

ISO Lateral Decline Press 80lbs 6, 90lbs 6,5
ISO Lateral Shoulder Press 50lbs, 6, 4, 5

DB Arnold press 25lbs 6, 6, 5
DB Shoulder Press 25lbs 10, 7, 6

Single Arm Tricep Extension 40lbs 10, 50lbs, 6, 6
Single Arm Rev Tricep Extension 30lbs 6, 6, 6

 

[moonbogg]

5.5 mile run. I need to sleep.

 

[mike8675309]

Tonight - (Friday) [Adding What I did when i started weight training]
Leg Day - Supersets whenever I can.

Angled Leg Press 500lbs 6,6,6,6 [2/1/2016 - 270 10,10,10]
Calf Raises 500lbs 15,10,10,10 [2/1/2016 - 270 10,10,10]

V-Squat 200lbs 7,6,6 [2-21-2016 90 - 10,10,10]
Walking Lunge 20lb DB 10, 10, 10

Hip Adductor 235lbs 6,6,6 [2-17-2016 - 130 10,10,10]
Hip Abductor 250lbs 6,6,6 [2-17-2016 - 130 10,10,10]

Glute Machine 90lbs 6,6,6 [2-17-16 - 40 10,10,10]
Leg Curl (lying) 100lbs 6,6,6 [2-1-2016 - 65 10,10,10]

Leg Extension 155, 6, 6, 6 [2-1-2016 - 50 10,10,10]

 

[mike8675309]

Today - (Saturday) [Adding What I did when i started weight training]
Back Day - Supersets whenever I can. FASTED workout.

ISO - Lateral Front Lat Pulldown 140lbs 6,6,6 [45lbs 9 months ago]
ISO - Lateral High Row 160lbs 6,6,6 [45lbs 9 months ago]

ISO - Lateral Low Row 140lbs 6,6,6 [45lbs 9 months ago]
Bent Over Row 70lbs 6,6,6

Uni-Lateral Row 75lbs 7,7,7
Mid Row 110lbs 6,6 125lbs 6

Lat Pulldown 105lbs 6,6,6 [70lbs 9 months ago]
Behind Head 105lbs 5, 100lbs 6, 6
Close Grip 105lbs 6,6,6

Tricep Extension 95lbs 6,6,6

https://www.instagram.com/p/BLluRnojiZc/?taken-by=mikeonraw

 

[vi edit]

Did the bourbon chase over the weekend. Started my first leg around 8:00PM on Friday night. 5 miles @ 7:50 pace. Up all night riding in a van. Next leg was around 5:00AM. Just under 6 miles @ 7:34 pace. Got breakfast around 10:00AM. Laid on a coworkers floor for an hour and grabbed a shower. Then did my final leg around 3:00PM. 6.8 miles at 7:54 pace. It was over 80 degrees. I had no sleep for over 30 hours. And I put that last .8 miles in at about 6:50 pace.

Was happy with the results. Bourbon Chase is some of the most grueling fun I've had.

 

[mike8675309]

Today - (Sunday)
Chest Day - Supersets whenever I can. FASTED workout.

Chest Press 135lbs 6,6,6
Vertical Chest 125lbs 6,6 110lbs 6

Incline Chest 105lbs 7,7,6
Overhead Press 80lbs 7,7,7

ISO Lateral Decline Press 90lbs 7,7,6
ISO Lateral Shoulder press 50lbs 5, 45lbs 6,5

DB Arnold Press 25lbs 6,6,5
DB Shoulder Press 25lbs 6,6,5

Pectoral Fly 110lbs 10, 120lbs 6, 5

Seated Dip 200lbs 6, 6, 6

After this workout I spent about 3.5 hours walking around a field where they had a corn maze and pumpkin chunking at a fall festival with my kids and grandkids.

 

[Chaotic42]

Hiking:
-3 hours 45 minutes
-7.61 miles
-984 calories

 

[mike8675309]

Today - (Thursday)
Legs Day - Supersets whenever I can. FASTED workout.
Lost a few days due to delayed muscle soreness on Monday and then life getting in the way the others. Shaking up workouts the next two weeks.

Stairs - reps 4, 5, 6
Wall Sit, 30sec, 45sec, 60sec
Standing Calf raises 10, 15, 20

Single Leg Lunge 40lbs 7, 7, 7
Straight Leg Deadlift Bar+50lbs 7, 7, 7

SL Seated Leg Press 170lbs 6,6,6
Bosu Ball Squats 10, 10, 10

Ball Squats 10, 15, 20

 

[ronbo613]

Beat my previous record of chair-fridge-chair today by two seconds

 

[mike8675309]

Today - (Saturday)
Chest Day - Supersets whenever I can. FASTED workout.
Missed logging yesterday which was Back Day.

DB Bench Press 35lbs, 10 40lbs 10,10
DB Flys 30lbs 6,6,4

Incline Bench 50lbs+bar 6 40lbs+bar 6,6
Incline Flys 20lbs 6,6,4

Standing Military 40lbs W 10,10,10
DB Front Raise 15lbs 10,10,10

Plate Front Raise 25lbs 7,7,7
Plate Overhead 25lbs 6,6,6
Plate Side Raise 10lbs 6,6,6

 

[runnergirl07]

I did circuit today!

 

[moonbogg]

Did a partial workout last night as it was getting late. "Just" squats and stiff dead lifts then abs. Those squats man, they never let me down. They are guaranteed to bust my ass every time. Such a tough exercise. I consider it the core of my lifting routine now. If I was forced to choose only one lifting exercise, it would have to be squats.

 

[mike8675309]

Have had a low grade fever since Friday. Thought my rest day on Sunday took care of it, but got home from work today and it was back. Stuff keep getting in the way of my training. arggg.

 

[mike8675309]

Today - (Saturday)
Chest Day - Supersets whenever I can. FASTED workout.
Missed logging Thursday (leg Day) and Friday (back day).

Today was a bit short due to places to be and people to see.

DB Bench Press 40lbs 8, 8, 8
DB Fly 30lbs 6,6,6

Incline Bench 50lbs+bar 6, 4, 4
Incline Fly 25lbs 6,6,6

Standing Military 40lbs 10, 10, 8
DB Front Raise 20lbs 7,7,6

 

[SlitheryDee]

Today I'll be working legs. I missed leg day the week before last, so I want to try and get two sessions in this week if I can. I find it really hard to accomplish that though. My legs stay sore for so long after a leg day each week that the next opportunity I'll likely have to do them again is Saturday or sunday. I really don't understand why my legs get so much more sore than everything else. I use an embarrassingly small amount of weight, sets, and reps on leg day currently, but I still get nearly debilitating DOMS for 4-5 days afterwards. In the interest of hopefully being ready for another session before the weekend I'm going to dial back the weight even more today. It's going to be:

Back squats - 185lbsx5, 195lbsx5
205lbs x 5x5

That's all I do every week. Usually the weights are higher, but not really that much. It doesn't help that I really hate squats with a passion lol.

 

[mike8675309]

I find it really hard to accomplish that though. My legs stay sore for so long after a leg day each week that the next opportunity I'll likely have to do them again is Saturday or sunday.

For a second leg work out with still some pain switch to body weight stuff and work on balance. Walking lunges. Bosu squats, calf raises, adductor and abductor work with cables or a band. Takes me about 4 days to have the muscle pain leave when I do a heavy leg day. Though it doesn't hit me for 12 hours or more. Worst when I'm moving up weight and cutting reps. Once I get to 10 or so reps for each set the muscle pain isn't as high.

Just remembered on morning this summer I did a heavy leg work out. Then went and did a 3 mile charity walk that was really more like 6 miles after walking around before and after the walk. I paid for that big time as it took me nearly 6 days to fully recover, and day 2 and 3 were brutal when it was time to use the bathroom or go up stairs.

 

[manuel_ritz]

In the morning at exactly 6am I do like 2 minute warm up and then I jog 1 hour around the village. After that, I make sure to do yoga for like 30 minutes. I do jogging and yoga 5 times a week.