Your Workout Today

[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.

[mvmac]

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.

[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!

[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.

[mvmac]

[saevel25]

That looks debilitating!

[CarlSpackler]

That looks debilitating!

It does look intense. I like the "You Hate It" at the top.

[mvmac]

That looks debilitating!

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

Really great strength workout though.

[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!

[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

[CarlSpackler]

Heavy cable rows, lat pull downs, 2 miles elliptical, hydro massage bed.

[mvmac]

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

Then KB class

[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.

[mvmac]

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.

[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.

[mvmac]

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.

And KB class

[jakepalm]

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

[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.