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Today's Workout Thread
01-03-2013, 02:43 PM
5x5 squats (264/275/275/286/286), excellent form no problems, good speed. Will add more poundage Sunday. BITCH!
Did good-mornings, hamstring curls, bicep curls, calf-presses and db lunges too. Legs and lower back are toast. 3rd day in a row at the gym. Last year I hit the gym six times a week with a three-day split, upped my bench 20% in 8 weeks. Hope it can be done again (at 26? lets pray)
A year from now you'll wish you started today
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Today's Workout Thread
01-04-2013, 01:42 PM
5x5 bench today (220/220/225/225/230). Decent form.
Did some complementary exercises. My program starts a bit lower than what I could probably crank out if pushed, but I am doing a progression overload. I add 2-3lbs on every major lift EACH workout. With each major lift hit twice a weak, that's 5lbs a week. With good nutrition, I progress 50-60lbs in 3 months.
A year from now you'll wish you started today
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Today's Workout Thread
01-05-2013, 10:46 AM
Ran ~5km of recreational running - good for body and soul.
Yesterdays WO consisted of, among others:
Standing OH press - working my way up to 9x75kg
Deadlift - working my way up to a all-out 10x162,5kg
Dips - some sets of 14xbw+40kg
Good amount of weighted pull-ups and other good stuff.
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Today's Workout Thread
01-05-2013, 03:41 PM
Doing Jim Wendler's 5/3/1. Today was bench press day (Training Max, or TM of 200 lbs), Week 1.
Main movement: Bench Press 130 lbs. (65% TM) x 5, 150 lbs. (75% TM) x 5, 170 lbs. (85% TM) x 5+ (no spotter; stopped just short of failure at 9 reps)
Assistance Work:
Dumbbell Rows: 70 lbs x 12 x 5 sets
-superset with-
Low Incline Dumbbell Press: 60 lbs x 10 x 5 sets
Dips: 3 sets of 15
-superset with-
Close grip pulldowns: 3 sets of 10-12
Clean and Press (strict) : 60 lbs x 8 x 2 sets
-superset with-
Face Pulls: 30 x 20 x 2 sets
-superset with-
Dumbbell Pullovers: 40 lbs x 10 x 2 sets
Followed up with some stretching, band pull-aparts, and neck extension/flexion work...then a protein shake with raw milk and creatine. Feelsgoodman.
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Today's Workout Thread
01-07-2013, 09:30 AM
snatch 3-3-3
3x95
3x115
3x130
3x145
3x145
snatch pulls
3x145
3x145
3x145
then, for time:
3 rounds of
200M sprint
10 box jump burpee to 20"
7:51
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Today's Workout Thread
01-07-2013, 11:05 AM
20 minute fasted walk
bench 160#: 5, 5, 8
seated DB curl 20#: 15, 13
squat 210#: 5, 5, 8
"Okay (and I'm laughing now, because this is so funny), so we're A) not supposed to give you flowers, B) pay you compliments, or C) look at you. Anything else? Because I'm struggling to figure out the reason why after hearing that, I'm feeling like I'd rather get fucked in the ass by a Cape Buffalo than ever have to sit through dinner with you. Maybe you can figure it out for me. When you do, let me know. I'll be at Natasha's house."
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Today's Workout Thread
01-07-2013, 07:02 PM
Made 3 rep-pr's today on my second round of Wendlers 5/3/1, which is kind of designed for exactly rep-records
Standing OH Press
7x80kg
Deadlift
10x170kg
Dips
6xbw+80kg
Weighing somewhere around 93kg.
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Today's Workout Thread
01-07-2013, 10:17 PM
3 x 5 front squat
3 x 5 military press
3 x 5 bench
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Today's Workout Thread
01-07-2013, 11:18 PM
Just did a 1 hour yoga class, followed by a 1 hour boxing class.
Yoga wasn't really my thing, but the Boxing class was fun. 1 hour each. Martial Arts really are the best workout for me. So much more fun than anything else.
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Today's Workout Thread
01-08-2013, 08:08 AM
backsquats 7-7-7
155x3
185x3
205x3
220x7
195x7
195x7
step ups, 20" box, 70 lbs
10-10-10
90 second N hold
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Today's Workout Thread
01-08-2013, 09:29 AM
1/8/13
2 mile run @ 8:34 pace
3 sets of 15 burpees in 45 seconds, rest 1 minute
2 x 4 ladder chin-ups
"Okay (and I'm laughing now, because this is so funny), so we're A) not supposed to give you flowers, B) pay you compliments, or C) look at you. Anything else? Because I'm struggling to figure out the reason why after hearing that, I'm feeling like I'd rather get fucked in the ass by a Cape Buffalo than ever have to sit through dinner with you. Maybe you can figure it out for me. When you do, let me know. I'll be at Natasha's house."
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Today's Workout Thread
01-09-2013, 12:17 PM
1/9/13
20 minute fasted walk
press 85#: 5, 5 10
weighted chin-ups 25#: 8, 8
5 x 1 power clean 65#, 75#, 95#, 100#, 105#
deadlift 170#: 14
"Okay (and I'm laughing now, because this is so funny), so we're A) not supposed to give you flowers, B) pay you compliments, or C) look at you. Anything else? Because I'm struggling to figure out the reason why after hearing that, I'm feeling like I'd rather get fucked in the ass by a Cape Buffalo than ever have to sit through dinner with you. Maybe you can figure it out for me. When you do, let me know. I'll be at Natasha's house."
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Today's Workout Thread
01-10-2013, 07:50 AM
push press 3-3-3
95x3
115x3
140x3
155x3
175x3
push jerk 3-3-3
185x3
195x3
205x3
split jerk 3-3-3
210x3
215x3
220x3
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Today's Workout Thread
01-10-2013, 10:39 AM
1/10/13
20 minutes fasted walk
3 sets of 16 burpees in 48 seconds, rest 1 minute
2 x 4 ladder chin-ups
"Okay (and I'm laughing now, because this is so funny), so we're A) not supposed to give you flowers, B) pay you compliments, or C) look at you. Anything else? Because I'm struggling to figure out the reason why after hearing that, I'm feeling like I'd rather get fucked in the ass by a Cape Buffalo than ever have to sit through dinner with you. Maybe you can figure it out for me. When you do, let me know. I'll be at Natasha's house."
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Today's Workout Thread
01-11-2013, 09:56 AM
800 meter run
75 push ups
10 snatches @ 105lbs
15:03
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Today's Workout Thread
01-12-2013, 10:08 AM
1/12/13
quick conditioning workout:
10-9-8-7-6-5-4-3-2-1
44# KB swings
burpees
6:51
"Okay (and I'm laughing now, because this is so funny), so we're A) not supposed to give you flowers, B) pay you compliments, or C) look at you. Anything else? Because I'm struggling to figure out the reason why after hearing that, I'm feeling like I'd rather get fucked in the ass by a Cape Buffalo than ever have to sit through dinner with you. Maybe you can figure it out for me. When you do, let me know. I'll be at Natasha's house."
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Today's Workout Thread
01-14-2013, 08:16 AM
1/14/13
20 minute fasted walk
3 sets of 17 burpees, rest 1 minute between sets
2 x4 ladder chin-ups
press 87.5# 5, 5, 9
weighted chin-ups 26.5# (kettlebell): 8, 6
squat 220#: 5, 5, 8
"Okay (and I'm laughing now, because this is so funny), so we're A) not supposed to give you flowers, B) pay you compliments, or C) look at you. Anything else? Because I'm struggling to figure out the reason why after hearing that, I'm feeling like I'd rather get fucked in the ass by a Cape Buffalo than ever have to sit through dinner with you. Maybe you can figure it out for me. When you do, let me know. I'll be at Natasha's house."
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Today's Workout Thread
01-14-2013, 03:49 PM
Grace+Row
30 clean and jerks @ 135lbs - 5:07
1000M row - 4:05
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Today's Workout Thread
01-17-2013, 07:06 AM
1/17/13
squat 225# 3 x 5
bench 165# 3 x 5
4 x 20 Meter Sprints (rest 20 seconds between efforts)
Rest 30 seconds then...
6 x 30 Meter Sprints (rest 30 seconds between efforts) Rest 30 seconds then...
10 x 10 Meter Flying Starts (rest 30 seconds between efforts)
*take 10 meters to accelerate, you should be full speed by the time you hit your start.
fastest time of 10M: 1.24 sec
"Okay (and I'm laughing now, because this is so funny), so we're A) not supposed to give you flowers, B) pay you compliments, or C) look at you. Anything else? Because I'm struggling to figure out the reason why after hearing that, I'm feeling like I'd rather get fucked in the ass by a Cape Buffalo than ever have to sit through dinner with you. Maybe you can figure it out for me. When you do, let me know. I'll be at Natasha's house."
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Today's Workout Thread
01-18-2013, 10:46 AM
1/18/13
power clean 95# 5 x 3
strict pullups 3 x max: 12, 8, 7
Tabata Sledgehammer Strikes 25# sledge
Rest 1 minute
Tabata KB Swings – 55#
Rest 1 minute
(had to switch to 35# on round 5)
Tabata Sledgehammer Strikes 25# sledge
lost count of each round…durrrrr
"Okay (and I'm laughing now, because this is so funny), so we're A) not supposed to give you flowers, B) pay you compliments, or C) look at you. Anything else? Because I'm struggling to figure out the reason why after hearing that, I'm feeling like I'd rather get fucked in the ass by a Cape Buffalo than ever have to sit through dinner with you. Maybe you can figure it out for me. When you do, let me know. I'll be at Natasha's house."
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Today's Workout Thread
01-18-2013, 10:52 AM
push press
135x3
155x3
175x3
185x3
push jerk
195x3
205x3
215x3
split jerk
215x3
225x3
185x3