Your Workout Today

[Braivo]

Squat 135 lbs 8x3

Bench 115 lbs 8x3

Superset pull-ups, curls, push-ups to failure x 3

[ChrisPietersen]

Decided to put in a quick workout today.

Plank (circuit): 10s, 10s, 10s, 20s, 20s, 10s, 10s, 10s, 10s

Jump Rope: 2 x 2min

DB Shoulder Press: 5 x 12 x 27.5lbs

Side Lat Raises: 3 x 15 x 10lbs

Alternate Front Lat Raises: 3 x 15 x 10lbs

External Rotations: 2 x 15 x 10lbs

Overhead Tricep Extensions: 12 x 32.5lbs, 12 x 38.5lbs, 12 x 43.5lbs

One-Arm Tricep Kickbacks: 3 x 12 x 22.5lbs

Hammer Curls: 3 x 12 x 22.5lbs

DB Curls: 3 x 8 x 27.5lbs

And just to round it off I did a quick ab circuit:

Russian Twists: 2 x 25 x 10lbs

Situps: 14

Flutter Kicks: 40

Plank: 40s

I'm looking to implement some more HIIT and Core training into my program in the future.

[ChrisPietersen]

Did a quick circuit before class today.

1 Round:

1min High Knees

1min Jumping Jacks

1min Squats

1min Side Leg Raises

1min Toe Taps

1min Lunge Kicks

1min Plank Leg Raises

1min Climbers

1min Half Jacks

2min Jump Rope

Then after class I decided to do a light dumbbell session rather than my planned upper body power session, as I was feeling a bit ill the whole day and wanted to drop the intensity a bit.

DB Bench Press: 2 x 12 x 32.5lbs, 2 x 10 x 38.5lbs, 2 x 8 x 44.5lbs, 1 x 25 x 27.5lbs

DB Flyes: 2 x 15 x 16.5lbs, 2 x 12 x 22.5lbs, 1 x 25 x 10lbs

Decline Wide Grip Pushups: 3 x 10

One Arm DB Rows: 2 x 12 x 44.5lbs, 1 x 8 x 49.5lbs

Concentration Curls: 3 x 8 x 27.5lbs

DB Curls: 1 x 50 x 16.5lbs

And Finished up with some core work.

Russian Twists: 2 x 25 x 10lbs

Crunches: 2 x 25

Flutter Kicks: 2 x 25

Situps: 2 x 25

[AbsoluteTruths]

Did workout B of my HIT split routine. Getting better with my consistency.

Deadlift

Overhead Press

Pulldown

Heel raise

Wrist Flexsion

Wrist Extension

[ChrisPietersen]

Today I had a javelin throw training session. Threw some overweight javelins and did some plyometric work on steps.

Then I just finished a quick workout at home.

Burpees (Circuit with rest): 10s, 20s, 20s, 30s, 40s, 30s, 20s, 20s, 10s, 10s

Jump Rope (1min rest): 3 x 1min

Ab Circuit - 2 Rounds:

Russian Twists: 25 x 10lbs

Crunches: 25

Flutter Kicks: 25

Situps: 25

Plank: 30s

Jump Rope (No rest): 5min

[mvmac]

[ChrisPietersen]

Tonight's workout: 5 rounds: -15s plank jacks -15s plank leg raises -15s climbers -15s plank arm raises -1min rest Jump Rope: 200 skips 3 rounds: -DB Lunges: 8 x 16.5lbs (per leg) -DB Calf Raises: 25 x 16.5lbs -Jump Rope: 100 skips 3 rounds: -DB Squat Jumps: 8 x 38.5lbs -Wall Squat: 30s -Jump Rope: 100 skips Jump Rope: 5min (No Rest)

[ChrisPietersen]

Was time to hit my core tonight! 9 rounds: -15s crunches -15s reverse crunches -15s bicycles -15s flutter kicks -1min rest 3 rounds: -1min jump rope -1min rest Situps: 2 x 50 Lying Leg Raises: 2 x 25 DB Side Bends: 3 x 15 x 38.5lbs Russian Twists: 4 x 25 x 10lbs Elbow Plank: 30s, 45s, 1min Jump Rope: 5min (No Rest)

[ChrisPietersen]

Today's workout: Medicine Ball Throws (Various): 250 x 8.8lbs 10 rounds: -30s high knees -15s rest -30s high knees -30-60s rest Jump Rope: 5min (No Rest)

[mvmac]

Kettlebell class and walked the dog.

[ChrisPietersen]

Yesterday's workout:

10 rounds:

-20s half jacks

-20s side-to-side jumps

-20s raised arm circles

-1min rest

Jump Rope: 2min

DB Bench: 15 x 27.5lbs, 12 x 32.5lbs, 8 x 38.5lbs, 6 x 43.5lbs, 25 x 27.5lbs

DB Flyes: 15 x 16.5lbs, 12 x 22.5lbs, 8 x 27.5lbs, 6 x 32.5lbs, 25 x 16.5lbs

Pushups: 5 x 10

DB Tricep Kickbacks: 3 x 12 x 22.5lbs

Tricep Dips: 3 x 15

Hammer Curls: 3 x 12 x 22.5lbs

Concentration Curls: 3 x 12 x 22.5lbs

Today's workout:

3 rounds:

-10s plank

-10s elbow plank

-20s one arm plank (10s per arm)

-10s elbow plank

-10s plank

-2min rest

3 rounds:

-1min jump rope

-1min rest

DB Arnold Press: 5 x 12 x 22.5lbs

DB Lat Raises: 5 x 15 x 10lbs

Alternate DB Front Raises: 5 x 15 x 10lbs

DB Stiff Leg Deadlifts: 3 x 12 x 44.5lbs

DB Shrugs: 3 x 12 x 44.5lbs

DB Upright Rows: 3 x 12 x 27.5lbs

Hammer Curls: 3 x 8 x 27.5lbs, 1 x 75 x 16.5lbs

[ChrisPietersen]

Only a short workout for today. 1 round (1min rest between exercises): -1min half jacks -1min jumping Ts -1min jumping jacks -1min plank jacks -1min climbers -1min plank with alternate arm/leg raise -1min squats -1min side leg raises -1min toe tap hops Jumping Rope: 400 skips (No Rest)

[mvmac]

Kettlebell class and walked the dog.

[boogielicious]

  mvmac said:

Kettlebell class and walked the dog.

I used to be walking the dog was a good fast paced walk/workout. Now my beagle is 13. It is more of a weight workout when I have to pick him up and carry him back to the car or upstairs.

The poor little guy's joints are gone.

[AbsoluteTruths]

did the Yoga Tuneup Post Athletic golf stretch. Felt good and relaxing after a tough round. A couple brewskis did not hurt either.

[Hatchman]

* Quads, hamstrings, Achilles' tendons stretches and lifts * 100 stair climbs * 9 hole golf morning * Range work mid day * 9 hole golf league - tired

[Tailgater]

2 x 15 Bench Power cleans + Presses Bent over over flys Walking lunges Calf raises

[trackster]

0.5 Up

Dynamic Warmup

8x200 @40-45 w/ ~2:30 rest

0.5 Down