Your Workout Today

[RFKFREAK]

Once I quit my job and have no access to the company gym, I was going to do what you are doing above - buying dumbbell bars & build a bench to workout at home (garage to be exact).   I don't want to be a mini-me version of Arnold.   Just want to keep my muscle from shrinking that comes with getting old.

Retirement?

[RFKFREAK]

BTW, has anyone had any experience with HIIT cardio?

I'm thinking of incorporating one of these two into my cardio routine but they seem really intense (which, is the point, I guess?).  I like the first one because, tbh, I'm not sure I want to spend 50 minutes on the treadmill which what would be required of the second one.

http://hiit-blog.dailyhiit.com/hiit-workout/20-minute-hiit-treadmill-workout/

1. Warm up - 5 minute light jog and hip, ankle, knee circles

2. HIIT Treadmill Workout:

• 1 minute walk at 4mph and 2 incline
• 1 minute run at 8pmh and 2 incline
• 1 minute walk at 4mph and 2 incline
• 1 minute run at 9mph and 2 incline
• 1 minute walk at 4mph and 2 incline
• 1 minute sprint at 10mph and 2 incline
• 1 minute walk at 4mph and 2 incline
• 1 minute sprint at 11mph and 2 incline
• 1 minute walk at 4mph and 2 incline
• 1 minute sprint at 12 mph and 2 incline
• 90 second walk at 4mph and 2 incline
• 30 second sprint at 12 mph and 4 inclin e
• 90 second walk at 4mph and 2 incline
• 30 second sprint at 12 mph and 6 inclin e
• 2 minute walk at 4mph and 2 incline
• 30 second sprint at 12 mph and 8 incline
• walk for 3 minutes to cool down

Note -

When there is 15 seconds left in the walk I put my feet on the sides of the treadmill, increase the speed to the desired level, and jump on the treadmill when its time.

As soon as the sprint is over I put my feet onto the sides of the treadmill, reduce speed to walk, and step back on the treadmill.

This method is much more efficient and effective than running while changing the speed.

3. Steady State low intensity cardio (65% heart rate): 25 minutes at 3.5mph and 3 incline

https://www.facebook.com/notes/kinobody/the-ultimate-hiit-treadmill-workout-for-maximum-fat-burning/208278279201761

[Infamous 273]

I do HIIT on the elliptical once in a while. I start with a five minute warm up. Then I'll jump right into max elevation and resistance for one minute - going as hard as I can - then drop it down to a very low setting for two minutes, then again max for one minute. I'll repeat for 20 minutes. It's a hell of a workout, as long as you go 100% for the one minute intervals.

[RFKFREAK]

Stayed late at work and couldn't get to the gym because I wanted to watch the Ranger game but was able to workout from home and did a HIIT workout on the treadmill. It was pretty intense but it felt good. Burned 369 calories.

[mvmac]

Bench 6x7 135

Ring support, max time x4

5x5 Overhead press 95lbs

and KB class

[AbsoluteTruths]

Started a new HIT routine this week that I got from Drew Baye after a phone consultation with him. Very knowledgeable expert on HIT.

We have split the 10 exercises in order to shorten the workout time. So two workouts a week. Still working on the proper weight to use.

Yesterday did:

Deadlift

Overhead press

Pulldowns

Calf Raises

Wrist curls

Wrist extensions

Added these last two to make the workout more golf specific.

[xilez]

started a new upper/lower split today. 2 days on, day 3 is cardio and flexibility/abs.

bench press

incline dumbbell bench press

bent rows

lat pull down

overhead press (first time I have ever incorporated this exercise..wow im weak)

barberll curls

tricep rope pulldowns

standing chops

ended with stretching and rumble foam rolling.

[RFKFREAK]

On to a new regime and trying to find appropriate weights for doing fewer reps per set.  But, from my workout last night, I did:

Incline Bench Press

Bench Press

Close-Grip Bench Press

Side Lateral Raise

Seated Barbell Military Press

20 minutes HIIT cardio on the treadmill, burning 367 calories.

Tried to do a dip but not going to happen without a spotter.

Was going to do calf exercises, too, but had to rush home to watch Game 6 of the Rangers game so, it was sacrificed.

[Tgb02]

Been doing icf 5x5 for the past few months very on and off but really got committed 2 weeks ago. Haven't stalled yet but workout from last night

Squat 5x5- 155

Deadlift 1x5- 175

Standing Press 5x5-60

Bent over row 5x5- 85

Close grip bench press 5x5- 105

Barbell curls 3x8- 60

No school today so did some HIIT around the neighborhood after the floods. 26 minutes, never walked would do 1 minute of slow jog to 1 minute of faster to 30 seconds of nearly sprinting down to 2-3 minutes of slow jog.

Really hoping to get my weights higher up over the summer and I have already dropped from 177 to 174 and am hoping I get to 165 in a few weeks.

[mvmac]

This was a good one. You know it's going to be a tough workout when there isn't a lot written on the board.

[xilez]

[mvmac]

Workout from yesterday

And today's

x2

Deadlift 135lb 10 rep warm up

10 double presses

x3

Deadlift 225  3 reps, weight increased each set

Max pull ups

30 Clean and press 95lbs

[mvmac]

[mvmac]

[Crim]

Getting a gym membership again, finally. It's been a long time, muscles, a long time.

Not sure I'm prepared for the one month of paralysis yet.

[RFKFREAK]

Getting sick, life, and work has gotten in the way of my gym time but was able to go today before going to work today.

[jbishop15]

Finally back in the gym consistently after months long layoff. Box Jump to Step Offs 3 x10 Bench Press 135 lbs 3 x10 Incline Press 135 lbs 3x10 Fly 145 lbs 3 x10 Calf Raises 395 3 x10 Leg Presss 405 3 x10 Wind Sprints x5

[mvmac]

5x5 with 24 kg kettlebell

Double Kettlebell Clean

Double Press

Double Squat

5 bell pushups