Your Workout Today

[Braivo]

Today:

Deadlift - 135x5, 225x5, 280x5, 245x6

OH Press - 45x5, 65x5, 100x5, 95x6

Dips - 2 sets 8,10

Pull ups - 2 sets 10,5

Current goal is to get to 160 lbs (currently at 175, down from 195). Then, do a very gradual bulk up (200 or 300 calories over maintenance per day) to whatever I feel is good.

- 4 warm up sets of squats, ramping up to 225

- Squats 235 3x5

- Bench Press 160 3x5, one drop set of 135 1x7

- Pendlay Rows 160 3x5

- Close Grip Bench - 125 2x8

- Tricep extensions - 65 2x8

- As many chin-ups as possible (think I got to 15)

That's a solid workout, nice!

[jsgolfer]

I was close on the Insanity Workout: Plyometric Cardio Circuit 1st Circuit Jog in Place Jumping jacks Heisman Jump 1-2-3 Kick Butt Kicks High Knees Mummy Kicks 3x no rest between each set faster each time Stretching 2nd Circuit Suicide drill Power Jacks Rapid Mouuntain Climbers Ski Jumps 20 sec rest -redo After second set you go into Switch feet Football sprints Run as fast as you can in place, do twice football sprint and run fast Take 30 second rests 3rd Circuit Basketball drill Level 1 Drill Stand UP Go down and throw legs back into plank position Do 4 push-ups, run in place knee to chest 8 times (repeat many times) Stay in plank and do do ski jumps, many times Stay in plank again and do in and out abs, many times Take 30 sec rest Redo 2 times At end of 3rd time Do Cross Jacks Punching jabs Upper cuts Squat jabs with open fist And your done.

[anthony]

- 5 warm up sets of squats between 135-175. I do these on Wednesday strictly for warmups, so I don't count reps

- Deadlift warmup: 225 1x2, 275 1x1

- Deadlifts: 305 2x2, 305 1x1, 275 1x3

- Kneeling Landmines: 45 1x7, 1x6, 1x5

- Shrugs: 155 2x8

- Calf Raises: 155 2x10

- Weighted chin ups (+10lbs.): 1x10

- Chin ups 1x8, supersetted with curls: 65x?x1

Been stuck on 305 deadlifts for a few weeks, and probably will be until I get to my goal weight and am able to eat a calorie surplus. Was doing 2 sets x 3 reps up until then, but have to give it all to get two up. Might try to get at least one @ 310 next week.

[mvmac]

Bench 5x5 155

Ring push ups 5x5

Kettlebell flys 5x5

[Gipper]

4 miles on the treadmill.

[ECUPirate]

Monday workout

Dumbell bench press - 3 sets 50 lbs 12 reps each

Incline Dumbbell press - 3 sets 50 lbs 12 reps each

Incline Dumbell Flys - 3 sets 30 lbs 12 reps each

Cable Crossovers - 3 sets 45 lbs 12 reps each

Tricep extensions - 3 sets 110 lbs 10 reps each

Lying Tricep press - 3 sets 25 lbs 10 reps each

Overhead Tricep extension - 3 sets 25 lbs 10 reps each

Abs

[ECUPirate]

Tuesday Workout

Dumbell Bent Over Row - 4 sets 45 lbs 12 reps each

Pullups - 3 sets 7 reps each

Standing Lat Pulldowns - 3 sets 100 lbs 10 reps each

Straight arm pulldowns - 3 sets 70 lbs 10 reps each

Standing row - 3 sets 70 lbs 10 reps each

Incline Bicep Curls - 3 sets 25 lbs 10 reps each

Standing cable curls - 3 sets 80 lbs 10 reps each

Overhead cable curls - 3 sets 45 lbs 10 reps each

Abs

[ECUPirate]

Thursday Workout

Shoulder Press - 1st set - 135 lbs 15 reps

2nd set - 155 lbs 12 reps

3rd set - 165lbs 10 reps

Arnold Press - 3 sets 30 lbs 10 reps

Side lateral raise - 3 sets 15 lbs 10 reps

Front cable raise - 3 sets 10 lbs 10 reps

Cable Rear Delt Fly - 3 sets 15 lbs 10 reps

Shoulder Shrugs - 3 sets 180 lbs 12 reps

Seated Calf Raises - 3 sets 90 lbs 10 reps

Abs

[saevel25]

Elliptical: 20 minutes interval

Abs, Gluts, Hip Abductor, Hip Adductors, and Lower Back

Not to self, high incline and high resistance on an elliptical is basically a leg press. 2 minute intervals of pain!

[jsgolfer]

Jillian Michaels No. 8 workout Jillian Michaels Cardio Shoveling snow 1 1/2 hr

[Braivo]

Squat 230x5, 205x6

Bench 150x5, 135x6

Dumbell Row 40x5, 35x6

[jsgolfer]

Insanity Cardio and Resistance Circuit

[RFKFREAK]

Some beastly action going on ITT!

[jsgolfer]

Jillian Michaels Workout 7 150 sit-ups 12 pull-ups 10 minutes jump rope

[mvmac]

x2

135dl 5 reps

10 push ups

10 gke

4 reps (2x) 185 dl

3 reps (2x) 225 dl

2 reps (2x) 245 dl

1 rep 265 dl

1 rep 285 dl

Then back down, one round for each

50 plate halo press

50 bell push ups doubles

[jsgolfer]

Getting ready to go do the Insanity Cardio workout, plus sit-ups and pull-ups.

[AbsoluteTruths]

Jillian Michaels Workout 7

150 sit-ups

12 pull-ups

10 minutes jump rope

Sit-ups are a bad idea. Really bad for your back.

[jsgolfer]

Sit-ups are a bad idea. Really bad for your back.

Actually I do crunches.