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Your Workout Today

iacas

By iacas,
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dbrock504 Well Established Member

dbrock504

I do 3 sets 10 reps of everything. Pick a weight that is difficult on the 9th and 10th rep. The numbers in parentheses are the weights I used per set.

Today was Legs & Back for me:

- 5 min warm up on the stationary bike

- Regular Squats (135, 185, 185)

- straight legged dead lifts (135,155, 155)

- front squats (135, 135, 135)

- V bar lat pulls (90, 110, 120)

- wide grip lat pulls (100, 110, 110)

- quad kicks (leg lifts) (110, 130, 150)

- hamstring kicks (75, 75, 90)

- leg press (410, 500, 590)

- V bar cable low row (110, 110, 120)

- bent over dumbell row (1 arm iso) (55, 60, 60)

- machine row (1 arm iso) (90, 90, 90)

- machine lat pull down (1 arm iso) (90, 115, 115)

- walking lunges with 30's in each hand

- 5 min cool down on the stationary bike

Pretty tough workout. Took 2 hours. I needed to catch up after taking Tuesday off due to traveling. Chest & Bicep w/ calves tomorrow. If anyone wants more info, I will be glad to send them my program. 40 lbs with 3% body fat in 12 months isn't bad.

Dylan

Twitter: @d_brock504

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jshots
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Is it really a garage if there aren't dents and cracks in the wall?

trevor
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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

Anthony7994
Anthony7994

Today was the anniversary of Medal of Honor recipient Lt. Michael Murphy's death eight years ago. Read here: http://www.navy.mil/moh/mpmurphy/oc.html Did his workout today, a Hero WOD

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mvmac Incredible Member

mvmac

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I will try those next week, but with less weight.

Make sure the wrists are slightly flexed, might feel like you're trying to palmar flex both wrists. When I was doing them at first I was letting the weight "pull" my wrists too far back, causes too much strain.

Mike McLoughlin

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mdl Great Member

mdl

Floor wipers look awesome!  I haven't lifted weights since college (needed the muscle mass trying to hit the ball, baseball, far).  Have gotten really into body weight stuff since then.  One of the things I really like about that is that it gives you way more useable strength and stabilization muscles for things other than lifting weights, compared to a standard weight lifting workout.  This looks like an awesome stabilization and core exercise!

Matt

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Yukari Great Member

Yukari

So I switched my work-out to what they call StrongLift 5x5.

I don't know if I like it.

Just doesn't seem like too much of a work-out.  I guess, I'll have to wait until a few more work-out sessions where the weights get a lot heavier.

Don

:titleist: 910 D2, 8.5˚, Adila RIP 60 S-Flex
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saevel25 Incredible Member

saevel25

That looks debilitating!

Matt Dougherty, P.E.
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Driver; :pxg: 0311 Gen 5,  3-Wood: :titleist: 917h3 ,  Hybrid:  :titleist: 915 2-Hybrid,  Irons: Sub 70 TAIII Fordged
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mvmac Incredible Member

mvmac

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That looks debilitating!

Definitely an ass kicker. I was ready to be done after the second set lol

Really great strength workout though.

Mike McLoughlin

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Ikigai Newbie

Ikigai

I supersetted back squats with kettlebell push presses for 4 sets. Then I did chest-supported rows, single-leg Romanian deadlifts, and a core+shoulder stabilizer circuit.

Brutal!

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mmoan2 Great Member

mmoan2

-5 breast stroke laps, 5 sidestroke laps, 5 freestyle laps in a 50m pool.

-Light breakfast, sensible lunch, big salad for dinner, small snack.

-30 minutes working on steady head, weight forward, stable lower body swing in garage.

-45 minute walk at lunch in 95 degree heat

Last week weight: 298

Today:290

Goal by Dec. 31: 210

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mvmac Incredible Member

mvmac

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Last night. Started learning power cleans. Also did front squats, presses and ring push ups.

Then KB class

Mike McLoughlin

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CarlSpackler Incredible Member

CarlSpackler

Last night. Started learning power cleans. Also did front squats, presses and ring push ups.

Then KB class

You, sir, are a masochist I think. ;-)

- Shane

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mvmac Incredible Member

mvmac

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You, sir, are a masochist I think.

lol Yeah spending more time at the gym this week since I played in a tournament last week. I pay for two sessions a week so I had two "roll over" for this week.

Mike McLoughlin

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jakepalm Well Established Member

jakepalm

I love to run and play sports year-round and it usually accounts for most of my exercise. Right now I am ending up another season of lacrosse and it has made me feel much stronger than I did during the winter. I am not much of a treadmill kind of guy, so during the winter I didn't get out to run as much as I would have wanted to.

We must harness the crystiles.

:tmade: Nubbins B7 Putter

:tmade: r7 460 Graphite Driver

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mvmac Incredible Member

mvmac

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Got on the scale this morning and weighed 174, down 46 pounds from when I started :-)

Got my butt kicked tonight :loco:

Started off with barbell stuff, increased weight on the 2nd and 3rd sets by 20lbs, so 115lbs. Obviously not really heavy but did a lot of consecutive reps.

And KB class

Mike McLoughlin

Check out my friends on Evolvr!
Follow The Sand Trap on Twitter!  and on Facebook! 
Golf Terminology -  Analyzr  -  My Facebook, Twitter and Instagram 

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jakepalm Well Established Member

jakepalm

Lacrosse ended yesterday so it looks like I have to find another form of cardio...back to my 8 mile runs.

We must harness the crystiles.

:tmade: Nubbins B7 Putter

:tmade: r7 460 Graphite Driver

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14ledo81 Super Member

14ledo81

Got on the scale this morning and weighed 174, down 46 pounds from when I started

Got my butt kicked tonight

Started off with barbell stuff, increased weight on the 2nd and 3rd sets by 20lbs, so 115lbs. Obviously not really heavy but did a lot of consecutive reps.

Congrats!!  You must feel a lot better.

I recently lost 21 lbs, and feel the best I have in years.

-Matt-

"does it still count as a hit fairway if it is the next one over"

DRIVER-Callaway FTiz__3 WOOD-Nike SQ Dymo 15__HYBRIDS-3,4,5 Adams__IRONS-6-PW Adams__WEDGES-50,55,60 Wilson Harmonized__PUTTER-Odyssey Dual Force Rossie II

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