Your Workout Today

[Braivo]

Back to heavy (sort of) lifting for the winter. 

Yesterday:

Squats 185 lbs x 8 x 8

Bench 115 x 8 x 6

Pull ups BW x 8 x 3

[mvmac]

Squat:
1x8 Bar (warmup)
2x6 95
10x5 135 (60 sec rest)

Paused Front Squats: 5x5 115
RDL: 4x6 75
Walking Lunges: 7x10
DB Stepups: 5x10
BB Hip Thrusts: 5x10

Edited October 5, 2015 by mvmac

[mvmac]

This week was the start of a 16 week program I'm doing. Been pretty sore already because I haven't done "full" workouts in a while because I was still getting over my back injury.

Wednesday's workout:

Bench:
1x12 Bar (warmup)
2x6 80
10x5 120 (60 sec rest)

Incline Bench: 5x5 95
Single Arm DB Press: 5x6 
Hex Press: 4x8
BB Skullcrushers: 5x10
Bench Dips: 5x AMAP
Rolling Tricep Extension: 4x12
Hammer Curl: 4x12

Today's workout: 

Reset Deadlifts:
1x12 100 (warmup)
2x6 125
10x5 150 (60 sec rest)

Block Pulls: 5x5 150
Good Mornings: 5x6 
BB Underhand Rows: 5x10 150
Kettlebell Rows: 4x10
Wide Grip Pull ups: 5x10

 

[mvmac]

Today's workout:

Overhead Press:
1x12 Bar (warmup)
2x6 60
10x5 75 (60 sec rest)

Weighted Dips: 5x10
Snatch Grip Upright Row: 5x8 
DB Lateral Raise: 5x10
Rear DB Lateral Raise: 5x10
JM Press: 4x8
Close Grip Bench: 5x10
Reverse BB Curl: 5x10

[PrimalGolfer]

The past two weeks have been all about foundational strength for me. I started as I always do with my warm up, then went into "breathing sets" of sumo deadlifts and front squats: on both I went to 3 working sets of 8 reps. This was followed by a timed set consisting of inch worms, single leg box jumps, and sled pushes for agility and conditioning. 

[isukgolf]

  On 8/28/2015 at 10:33 PM, RFKFREAK said:

What are the names of the ab workouts one does on these two pieces of equipment?

I have one of these roman chairs at home ... I love it.

[mvmac]

Workouts so far this week. Slowly adding weight from last week. Back is feeling good 

Wednesday:
Squat:
1x8 Bar (warmup)
2x6 95
1x5 115
1x5 135
10x3 145 (90 sec rest)

Paused Front Squats: 5x5 115
RDL: 4x6 75
Walking Lunges: 7x10
DB Stepups: 5x10
BB Hip Thrusts: 5x10

Thursday:
Bench:
1x12 Bar (warmup)
2x6 90
1x5 110
1x5 125
10x5 120 (90 sec rest)

Incline Bench: 5x5 95
Single Arm DB Press: 5x6 
Hex Press: 4x8
BB Skullcrushers: 5x10
Bench Dips: 5x AMAP
Rolling Tricep Extension: 4x12
Hammer Curl: 4x12

Today's workout: 
Reset Deadlifts:
1x12 100 (warmup)
2x6 115
1x5 135
1x5 155
10x5 165 (90 sec rest)

Block Pulls: 5x5 165
Good Mornings: 5x6 
BB Underhand Rows: 5x10 135
Kettlebell Rows: 4x10
Wide Grip Pull ups: 5x10

[Dave2512]

Hour and twenty minutes cardio, interval spin bike stuff, and thirty minutes of my usual morning stretching, calisthenics and kung fu forms. Later I will walk/jog/run to get to my daily 8 miles and spend some time on the bike again typically do about an hour in the evening watching TV but it's not as intense as AM ride.

Bursitis in my shoulder has been near constant since August so no heavy stuff. Just the little I do in my martial arts warm up and forms keeps it irritated.

[Mr. Desmond]

Oct 26 - Bought an Assault Bicycle (modern version of the Aerodyne) last week because doc said, No mo' runnin' on that left knee," and did my 20 minutes 7 mi high intensity 1m, normal 2m, and my legs are still shaking. And no woman was involved.

[mvmac]

Keep forgetting to post so here's my workouts from last week. Heavy weights with the AMRAPs felt pretty good.

Wednesday:
Squat:
1x12 Bar (warmup)
1x5 105
1x3 125
1x1 145
1x AMRAP 155

Paused Front Squats: 5x5 115
RDL: 4x6 75
Walking Lunges: 7x10
DB Stepups: 5x10
BB Hip Thrusts: 5x10

Thursday:
Bench:
1x12 Bar (warmup)
1x5 100
1x3 120
1x1 140
1x AMRAP 150

Incline Bench: 5x5 95
Single Arm DB Press: 5x6 
Hex Press: 4x8
BB Skullcrushers: 5x10
Bench Dips: 5x AMAP
Rolling Tricep Extension: 4x12
Hammer Curl: 4x12

Friday workout: 
Reset Deadlifts:
1x12 100 (warmup)
1x5 125
1x3 150
1x1 175
1x AMRAP 185

Block Pulls: 5x5 165
Good Mornings: 5x6 
BB Underhand Rows: 5x10 135
Kettlebell Rows: 4x10
Wide Grip Pull ups: 5x10

Sunday
Overhead Press:
1x12 Bar (warmup)
1x5 60
1x3 70
1x1 85 
1x AMRAP 95

Weighted Dips: 5x10
Snatch Grip Upright Row: 5x8 
DB Lateral Raise: 5x10
Rear DB Lateral Raise: 5x10
JM Press: 4x8
Close Grip Bench: 5x10
Reverse BB Curl: 5x10

 

This week so far, it's a "deload" week. So less weight and less reps.

Tuesday
Squat:
1x5 85
1x5 105
1x5 125

Paused Front Squats: 5x5 115
RDL: 4x6 75
Walking Lunges: 7x10
DB Stepups: 5x10
BB Hip Thrusts: 5x10

Tuesday:
Bench:
1x5 80
1x5 100
1x5 120

Incline Bench: 5x5 95
Single Arm DB Press: 5x6 
Hex Press: 4x8
BB Skullcrushers: 5x10
Bench Dips: 5x AMAP
Rolling Tricep Extension: 4x12
Hammer Curl: 4x12

Tomorrow: 
Reset Deadlifts:
1x5 100
1x5 125
1x5 150

Block Pulls: 5x5 165
Good Mornings: 5x6 
BB Underhand Rows: 5x10 135
Kettlebell Rows: 4x10
Wide Grip Pull ups: 5x10

[Dave2512]

Spin 1 hour

1 mile run

General stretching before squats, lunges, split leg lifts, dive bomber pushups and several minutes holding wushu stances (horse and bow)

farmers walk

hammer curls

That's about all my shoulder can handle still very sore. Tomorrow it's going to be nice most I've been able to play is 7 holes so we'll see how it goes.

 

[Dave2512]

Bad luck this month. Tripped and went down hard after clipping uneven sidewalk running last night. Tore my right hand up and it feels like a little finger sprain. With left shoulder bursitis and now this going to be tough. I assume this ends my golf for handicap season being we just have 15 days left.

So today just cardio and some stretches after what has already been a limited month of lifting.

1 hour spin and 1 mile ride. Later I will see what I can get in but it's probably just going to be more time on the bike. Kids will be everywhere so running wouldn't be much fun. Probably wouldn't do it anyway. With it getting dark earlier I've been meaning to get over to REI and pick up a headlamp so I can see. Just a few days ago I told a friend I was going to fall and sure enough I did.

[mvmac]

Workouts for the week:

Tuesday:
Squat:
1x12 Bar (warmup)
1x5 105
1x3 125
1x2 145
1x1 155
1x AMRAP 165 (10 reps)

Paused Front Squats: 5x5 115
RDL: 4x6 75
Walking Lunges: 7x10
DB Stepups: 5x10
BB Hip Thrusts: 5x10

Wednesday:
Bench:
1x12 Bar (warmup)
1x5 100
1x3 120
1x2 140
1x1 150
1x AMRAP 160 (4 reps)

Incline Bench: 5x5 95
Single Arm DB Press: 5x6 
Hex Press: 4x8
BB Skullcrushers: 5x10
Bench Dips: 5x AMAP
Rolling Tricep Extension: 4x12
Hammer Curl: 4x12

Friday workout: 
Reset Deadlifts:
1x12 100 (warmup)
1x5 125
1x3 150
1x2 175
1x1 185
1x AMRAP 200 (8 reps)

Block Pulls: 5x5 165
Good Mornings: 5x6 
BB Underhand Rows: 5x10 135
Kettlebell Rows: 4x10
Wide Grip Pull ups: 5x10

Saturday
Overhead Press:
1x12 Bar (warmup)
1x5 60
1x3 70
1x2 85
1x1 90
1x AMRAP 95 (8)

Weighted Dips: 5x10
Snatch Grip Upright Row: 5x8 
DB Lateral Raise: 5x10
Rear DB Lateral Raise: 5x10
JM Press: 4x8
Close Grip Bench: 5x10
Reverse BB Curl: 5x10

[isukgolf]

I feel like I cheated today, by not going to  work out ... I did run 2.5 miles and 3x15 35# kettle-ball ... 

[nevets88]

Alternating between:

Push ups 200-250, shoulder press/lifts 3x10, tricep extensions/kickbacks 3x10

Planks - 8 min, side planks, 4 min, pullups 15-20

 

[golf9596]

Not too much today; 1 hour on the elliptical and a visit with Shawn T and an insanity CD.. Time for bed for the old man...

[mvmac]

Little form check this week, 4th of deadlifts at 200lbs.

 

Workouts this week:

Monday:
Squat:
1x8 Bar (warmup)
2x6 95
1x2 140
1x2 155
4x5 165

Paused Front Squats: 5x5 115
RDL: 4x6 95
Walking Lunges: 7x10
DB Stepups: 5x10
BB Hip Thrusts: 5x10

Tuesday:
Bench:
1x12 Bar (warmup)
2x6 90
1x2 130
1x2 145
4x6 155

Incline Bench: 5x5 95
Single Arm DB Press: 5x6 
Hex Press: 4x8
BB Skullcrushers: 5x10
Bench Dips: 5x AMAP
Rolling Tricep Extension: 4x12
Hammer Curl: 4x12

Thursday: 
Reset Deadlifts:
1x12 100 (warmup)
2x6 115
1x2 165
1x2185
4x5 200

Block Pulls: 5x5 165
Good Mornings: 5x6 
BB Underhand Rows: 5x10 165
Kettlebell Rows: 4x10
Wide Grip Pull ups: 5x10

Friday:
Overhead Press:
1x12 Bar (warmup)
2x6 55
1x3 80
1x1 90
4x5 95

Weighted Dips: 5x10
Snatch Grip Upright Row: 5x8 
DB Lateral Raise: 5x10
Rear DB Lateral Raise: 5x10
JM Press: 4x8
Close Grip Bench: 5x10
Reverse BB Curl: 5x10

[Alx]

  On 12/12/2015 at 9:35 PM, mvmac said:

LOG

 

Expand  

 

If you don't mind me asking where is this program from? 

Doesn't look very effective unless the goal isn't just to stay active?