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Your Workout Today


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Yesterday I mowed my large and steep front lawn, not on a riding mower.  Then I succumbed to two gin & tonics.  I thought about riding my bike for 8 miles but went to the range instead and hit a b

I quit smoking 1 year ago from Jan 2nd 2012. I was 172lbs and believe it or not I was fit and active, I was a light smoker since I was 14, I am 32 and have 2 kids and decided it was time to quit out o

5x5 Squat at 135 lbs 5x5 Bench at 95 lbs 1x5 Deadlift at 185 lbs Getting back into regular lifting after some time off. 

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From yesterday

3 Sets

15 push ups

20 bicycle crunches

15 30lb kettle swings

15 50 lb deadlifts

10 100 lb pull downs

10 25 lb shoulder press

12-14 40 lb walking lunges

My gluts are toast! :~( , those walking lunges are EVIL!

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From yesterday

3 Sets

15 push ups

20 bicycle crunches

15 30lb kettle swings

15 50 lb deadlifts

10 100 lb pull downs

10 25 lb shoulder press

12-14 40 lb walking lunges

My gluts are toast! , those walking lunges are EVIL!

Based on the other numbers, that's quite a bit of weight for the walking lunges IMO. I'd cut that weight in half, unless you truly felt completely in control.

Nonetheless, at least you're doing something! I've been in a workout funk. I have however cut out a lot of crappy food lately. That by itself has made me feel so much better. I need to get back to some cardio and basic lifting routine though.

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Based on the other numbers, that's quite a bit of weight for the walking lunges IMO. I'd cut that weight in half, unless you truly felt completely in control.

Nonetheless, at least you're doing something! I've been in a workout funk. I have however cut out a lot of crappy food lately. That by itself has made me feel so much better. I need to get back to some cardio and basic lifting routine though.

Well, it is what I have at hand. 40 lbs walking lunges is 20 lbs in each hand. I just totaled them together. If that is the wrong way of saying it, then I did 20 lb walking lunges. :-D

Also, I only have available up to 50 lb dumbbells. So, I am limited there. I tend to do lighter, but higher intensity. By the time I was done, I was exhausted. I might take 1 minute rest between sets.

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Well, it is what I have at hand. 40 lbs walking lunges is 20 lbs in each hand. I just totaled them together. If that is the wrong way of saying it, then I did 20 lb walking lunges.

Oh!, my bad. nah you said it right but my mind went to 40 pounds in each hand, haha.

That would definitely destroy someone.

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Bench press 3x10 (first time going really heavy but for a lot of sets like this. Really enjoyed mixing things with this, got the idea from a powerlifter friend)

Incline DB press 4x10

Cable flys 4x12

Dips machine 8set drop set

Overhead tricep extension with DB 4x10

Cable pushdowns 3x12

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I've been using the strong lifts app on my iPhone.  It focuses on the really simple (and essential if you ask me) lifts- squat, bench deadlift, overhead press, and row.  I also add in pull ups and ab work as well.  So i usually do that 3x a week and throw in some cardio (running, biking, or insanity.)

Keep me posted on how this is working for you.  I just started this program this week.  The app and workout are simple and straightforward.  Looking forward to seeing results.

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Pull ups 3x8

Bent over rows 3x10

Weighted chin ups 3x8

T-bar rows 4x12

lat pull downs 3x12

seated bicep curls 3x12

hammer curls 3x12

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Hit 250 balls into my net, then another 120 at the range. I think I'll need to hit at least 100 balls every morning. Good exercise anyway. I'm starting to get my old (1.5 months ago) swing back. This was a beer free workout too!:-) Can't wait till my Monday round.
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My golf-specific work-out today focused on:

1) Posture: a) Chest extension stretch over 1/2 thickness foam roll x 3 minutes; b)Prone over Swiss Ball upper tors T and Y arm raises/ 2 sets of 15 each with 4 pound dumbbell weights; c) Wall sits with arm slides x 20 reps

2) Core strength: a) Prone Stir the Pots on Swiss Ball/ 2 sets of 20 reps CW and CCW; b)Supine Level 3 low ab progression x 20 reps; c) Supine lower torso twists with 5 pound medball between knees

3)Hip functional mobility: a) Forward step lunges with upper torso rotation/ holding 8 pound medball/ 2 sets of 20 reps; b) Club behind spine squats x 60 reps in 60 seconds; c) Golf rotation squats with club on front of chest/ 2 sets of 20 reps

4) Swing re-ed drills: a) Single leg pivot drill/ 2 x 20 reps on each foot watching iin front of mirror; b) 3-to-9 swing drill with 10 pound medball/ 3 sets of 30 reps (eyes open/closed)

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I'm a fitness and health food junky. I quit the gym 2 years ago and live and die by mixing up all the beach body DVDs to include Insanity, P90x3, and T25. Good mix of stretching, balance, core, strength, cardio, and endurance. I build a routine randomly every 3 weeks or so and keep it fresh as to not fall in a rut. Usually get 5-7 days a week in and I have a 3 month old baby ams new job keeping me away from home 12 hours a day. 30-45 minutes not having to leave the home is perfect.
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