Your Workout Today

[mvmac]

[Dave2512]

Been a rough couple weeks suffering with severe sinus infection. Takes me about a hour to cough out the junk in the morning so not real energetic. Yesterday I managed to ride 23 miles total but that was all I could hack. Today I got in 9.6 before work and will do around 20 more later. Shoulder tendon issues have me on the bench for strenuous upper body stuff so winging it. Kind of unlucky this year.

[jsgolfer]

Insanity Cardio & Resistance

[RFKFREAK]

So, my friend is sick and decided against going to the gym today.

I'm kind of proud that I went to the gym alone.  Did a push workout.

Dumbbell presses	3 sets x 12 reps x 20 lbs. each
Incline dumbbell presses	3 sets x 12 reps x 20 lbs. each
Shoulder presses	3 sets x 8/8/12 reps x 20/20/15 lbs. each
Tricep extensions	3 sets x 12 reps x 30 lbs. total

Also did the treadmill for 31 minutes; burning 503 calories.

[mvmac]

[Goose21]

Tuesday deadlifts followed by SLDL's high reps. My hams are screaming right now but it hurts so good. Arms yesterday, back/shldrs today, quads tomorrow (lots of squats possibly some lunges). Squats are king

[mvmac]

[SoundandFury]

W/u: 500 m row, 20 good mornings, 20 KB sit-ups, 20 supermans

Strength: Deadlift, work up to 1RM (335 lb)

Conditioning: 4 x (15 pullups, 400 m run)

[RFKFREAK]

Wow, tonight's workout really was taxing.  Not sure why they seem to be getting harder, haha.

Bent-Over Dumbbell Rows	30 lbs. x 3 sets x 12 reps
Upright rows	30 lbs. x 3 sets x 12 reps
Dumbbell Curls	10 lbs. x 3 sets x 12 reps

Ran 31 minutes on the treadmill, burning 505 calories.

Oh, and I made a delicious smoothie after my workout consisting of 1.1 oz of banana, 1 cup of 1% milk, ON - Whey Protein, and ice.

258 calories consisting of 32g of protein.  YUM!

[mvmac]

4x5 Bench 155lb

5x10 Thrusters 65lbs

[saevel25]

Warm up Calisthenics

Leg Extensions, Single Leg: 45 lbs, 10 reps

Wall Squats

Leg Curls, Single Leg: 30 lbs, 10 reps

Lat Pulldowns: 90 lbs, 15 reps, 105 lbs, 12 reps

Bench Press dumbbell: 35 lbs, 12 reps x2

Dumbbell Bent Over Row: 35 lbs, 12 reps x2

Lying Leg Abduction: 30 reps x2

Rear Kick: 15 reps each leg x2

Back Extensions: 15 reps x2

RKC Plank: 45 seconds x2

Scissor Kicks: 30 seconds x2

I basically just went down this list in circuit style. Did the list twice. A lot of exercises to work out the support groups around the hips and the back. Trying to get that stronger before going back to doing back to anything heavy.

[Braivo]

5x3

Squat 225 lbs

Bench 135 lbs

Power Clean 65 lbs (first try at this exercise, I have some work to do)

[SoundandFury]

Run 800m with 20lb medicine ball

3 rounds

30 single arm alternating KB swings

25 KB jump squats

20 KB push presses

15 V-ups

4 rounds

8 supermans

10 sit ups

60 second planks

3 rounds

run 400m

20 lunge thrusters

I can't feel my legs.

[mvmac]

[RFKFREAK]

Really been pushing my body lately. [U]Saturday[/U] Walked 18 on a hilly course. [U]Sunday[/U] Walked another 18 on the same hilly course. [U]Monday[/U] [U]Today[/U]

[RFKFREAK]

Wasn't able to get the the gym Monday but went with my friend yesterday.

[mvmac]

Forgot to post this yesterday.

Gym Jones 300 workout in 33 minutes.

[RolandIvar]

Did the enter OTC inside and out (large oil tech expo) then in evening another 2 miles walking.