[ARCHIVED THREAD] - 2/2 - 2/9 Daily Workout Thread (Page 1 of 2)
Posted: 2/2/2010 9:57:24 AM EDT
| Rest Day for me...... |
|
im doing 5/3/1
foam roller/dynamic warm up (this has helped my squat more than anything) squats 245x5 277.5x3 belt 310x5 belt (workout only called for 1 rep on top set but felt good today) squats 5x10x162.5 side bends (obliques) 5x10x100# grip machine thing 5x15x50# didnt have time to push the prowler |
|
I'll join the thread.
Today: Light Day 8min jump rope sprint mechanics/dynamic stretching 20 min tempo runs jumping rope (2min on, 1min rest, repeat) 3x8x40# straight-single-legged DB anterior reach 3x8x50# single-leg squats 3x12x25# calf raises ***45sec recovery btwn sets 300 abs (10 different ab exercises 30reps each) 2-3min easy jump rope static stretching |
|
5-8min jump rope/aerobicrider
Heavy Bench 3x5 165-180# Incline 3x6 95-120# Close Grip3x6 130-150# Light DB Seated military press 4x8 50# Lateral Raises 4x8 10# Heavy Prgv Dips 10,8,6x2,10 bw, bw+5, bw+10, bw+5 Rope Tri pushdowns 3x8 (machine) Reverse Tri ext 4x6-8 (machine) |
|
Did back this afternoon.
Pull ups 3X10 Hammerstrength 1-armed rows 2 plates (each side)-12 3 plates-8 2 plates+a quarter-10 Deadlifts 225 for 12 315 for 8 275 for 10 Straight leg deadlifts 185 for 12 275 for 8 225 for 10 Bent over barbell rows 135 3x10 Chinups 3x8 Ab machine set of 50 at 110lbs |
|
My workouts have consisted of pretty much drinking beverages and playing video games on my off days; I did a ton of drills where I was sprinting/jumping/ducking/rolling for about 3 hours yesterday while practicing with my shotgun, so I think that counts.
Today I am doing my typical heavy Friday workout. Feeling kind of drained today pre-workout, but I soldiered on anyway. Squats - 8x7x6 Bench - 8x7x4x1 Bench (negatives) - Until failure Skullcrushers - 6x6x2x1 Skullcrushers (negatives) - Until failure Curls - 8x6x3x1 Curls (negatives) - Until failure Military press - 8x8x6x6 Really milked everything with the negatives, but I wasn't feeling it with the normal reps––Felt exceptionally fatigued today. Oh well, at least I finished it. Increased my rep weight on the bench too, so it wasn't all bad. Time for a double-dose whey protein shake and a double cheeseburger to pack on the calories. Gained a little bit of weight (Which I assume is muscle, since I lost close to 10lbs in the last month) so I think I am definitely on the right track. |
|
Yesterday was off.
Today: Sprint mechanics and dynamic stretches Easy jump rope running Heavy: Dead 3x5 225-280 Pistols 3x8 w/10lb wt Light: Wide Grip Pull-ups 4x8-10 w/20lb assist V-grip pull downs 4x8-10 115lbs Heavy: Standing BB arm curls 4x6-8 95-115 Preacher curls 4x6-8 30-55 Alt. DB hammer curls 4x6-8 40-50 Core: Various isometric hold for 1min, straight leg lifts from bench |
|
hit the gym w/ a buddy from work and let her pick the workout. not a big fan of the 3x10, but anywho.... 3x10 of the following: goblet squats some odd shoulder dumbbell thing (dumbbell rotation?) pushups bench rows plate raises (feet to overhead) plus about 20 minutes of core/ab stuff, and i snuck in 3 sets of dips on the parallel bars and 6 x 8 pullups |
|
Did chest and biceps this evening.
Dumbell bench 80lbs dumbells-12 reps 100lbs dumbells-8 reps 90lbs dumbells-10 reps Concentration Curls 30lbs-12 reps 50lbs-8 reps 40lbs-10 reps Incline Bench 50-12 70-8 60-10 Seated curls 30-12 40-8 35-10 Incline Flies 30-12 50-8 40-10 Hammer curls 30-12 50-8 40-10 Hammerstrength Wide bench 225-12 315-8 275-10 Hammerstrength One-armed Preacher Curls 45-12 70-8 55-10 Ab machine 50 reps at 110lbs |
|
Did Chest and Abs last night
All reps are done at lower weight for first set, then move up to max weight for that number of reps(obviously sometimes this varies) Bench: 10 rep warm up, low weight 8 rep 8 rep 4 rep 2 rep 8 rep Decline Sit-ups w/ 10lb medicine ball 20 straight 20 side to side 20 straight 20 side to side 20 straight Decline dumbell press 8rep 6rep 6rep 4rep 6rep Weighted side bend 20 each side 20 20 20 Dumbell fly 10 8 8 10 Incline dumbell press 8 6 6 4 8 Abdominal cable crunches 20 20 20 20 Cable crossovers 10 8 6 4 8 10 Ab machine 20 20 side to side 20 20 side to side And i'm spent This is my typical monday, i'll post my other daily excercises this week as i go I usually warm up with a 1/4 mile walk 1 mile run (8min pace) but i wanted to get home to watch the game Wehn i go to the gym i don't bullshit, i workout, this takes me about 1hr 45 minutes 2 hours when i do a proper warm-up When i can get back to where i was last summer before i quit lifting, i'll tone it down a bit, but i got a lot of catching up to do so i'm really working out hard Gota look good on that cruise in march 
|
|
Legs this afternoon.
Squats 12x225 8x315 10x275 Calf Raises 3 sets of 20x225 Leg press 12x6 plates each side 8x8 plates each side 10x7 plates each side Calf press 20x5 plates each side 20x7 plates 20x6 Front squats 12x135 8x185 10x155 Hammerstrength calf press 12x315 8x395 10x355 Leg raises 12x210 8x255 10x225 Hamstring Curls 12x150 8x200 10x180 50 reps on the ab machine at 110lbs. |
|
Last night was bi's and back
Started with a good run to warm up Pull ups as many as i could do,2 times with bi's and lats Standing straight bar curl 10 8 6 6 8 Incline reverse row 10 8 6 4 6 Preacher Curl 10 8 8 8 6 10 Lateral cable pull 10 8 8 8 10 Incline Hammer Curls 8 8 6 6 8 Seated row 10 8 8 8 6 8 Concentration curls 8 8 6 6 8 "Reverse sit up" Not sure what people call it, that's what i do, for my lower back 10 15 15 15 10 Cable Supermans 10 8 8 8 10 Dumbell Rows 10 8 8 8 10 Last but not least, alway's do some 21's before you leave I prefer straight bar, usuallly do it 3 times, only got to 12 on the last set though Gym was busy last night, took me almost 2 hours to do all that, i usually do it a little over an hour |