Workout of the Day

by **Regular Guy** » Fri Dec 09, 2011 9:24 am

12/08/11
Jogged 4 miles in one hour.

by **the_alias** » Fri Dec 09, 2011 1:03 pm

For time
5 rounds of
50 squats
100 single jump rope

16:38

Sent from my iPhone using Tapatalk

by **the_alias** » Sat Dec 10, 2011 6:31 am

Benchpress 2-2-2-2-2-2-2-2-2-2
Tabata squats

Sent from my iPhone using Tapatalk

by **MaconCJ7** » Sat Dec 10, 2011 8:05 am

3 rds of:

30 ring pull ups
30 ring dips
100 air squats
1K run

All with 20lb body armor

by **jnathan** » Mon Dec 12, 2011 12:36 am

Batch update.

Workout from 12/8/2011
40 minutes jumping rope intervals
3 minutes jumping rope/1 minute rest

Workout from 12/9/2011
Shoulders
overhead dumbell press / SportsArt reverse flyes (vertical grip, without thumbs)
120 seconds between rest

15 x 35lbs/arm / 15 x 88lbs
13 x 45lbs/arm / 13 x 99lbs
9 x 55lbs/arm / 10 x 110lbs
6 x 65lbs/arm / 6 x 121lbs
3 x 75lbs/arm / 3 x 132lbs

Seated bent-over dumbell lateral raise / front rope raises on a Life Fitness dual adjustable pulley machine
60 seconds rest between sets

12 x 30lbs/arm / 12 x 70lbs
10 x 35lbs/arm / 10 x 80lbs
9 x 40lbs/arm / 6 x 85lbs

Barbell upright rows / Face rope pulls on a Life Fitness dual adjustable pulley machine
60 seconds rest between sets

10 x 75lbs/arm / 10 x 90lbs
8 x 85lbs/arm / 9 x 110lbs
6 x 95lbs/arm / 6 x 130lbs

Workout from 12/10/2011
90 Minutes Brazilian Jiu-Jitsu class

Workout from 12/11/2011
Legs
Barbell back squat
120 seconds rest between sets

15 x 137.5lbs
13 x 172.5lbs
11 x 207.5lbs
9 x 242.5lbs
5 x 280.5lbs
2 x 317.5lbs

Strive plate-loaded leg extension / Hammer Strength hip adduction / Hammer Strength hip abduction / Hammer Strength standing single-leg leg curl
No rest between sets

15 x 70lbs / 30 x 70lbs / 30 x 55lbs / 15 x 50lbs/leg
13 x 87.5lbs / 30 x 90lbs / 30 x 70lbs / 15 x 65lbs/leg
110 x 105lbs / 30 x 110lbs / 30 x 85lbs / 13 x 80lbs/leg

by **Doctorr Fabulous** » Mon Dec 12, 2011 12:57 am

Time to jump on the bandwagon.

2 hours ago:
100 Ammo Can Lifts (USGI 1140-round 5.56 can filled with dirt)
300 Side-straddle hops
20lb dumbell, 3sets of 15 per arm
2 minutes Flutter-kicks
1 min plank (front)

by **the_alias** » Mon Dec 12, 2011 1:39 am

Yesterday

1mile run
50 supine pullups
100 pushups
150situps
100 squats
1mile run
50 supine pullups
100 pushups
150situps
100 squats
1mile run

1 hour 6 mins

by **Svothe** » Mon Dec 12, 2011 2:01 am

I've been doing plyometric push ups and sadly busted both my wrists from landing dodgy. Right wrist is worse than the left and while I don't think I've done any permanent damage it hurts when I rotate it all the way around so going to stick with a real gentle gym day today and not try to do it any more damage. Looks like a good day for cardio and a leg workout.

by **phil_in_cs** » Wed Dec 14, 2011 8:12 am

Monday 12/12 and Tuesday 12/13, 30 minutes yoga.

Schedule is whack this week (up @ 4:45, not to bed until after 11) and I am going to skip weights and just get the cardio/mobility from the yoga rather than over stress myself.

by **Regular Guy** » Wed Dec 14, 2011 8:38 am

12/12
1 hr
15 lbs Kettle bells shoulders, squats, arm swings, flys
25 lbs curls, 3 sets, tricep curls
75 sit ups
95 lbs squats, 3 sets of 12

12/14
Jog for 45 mins and 15 mins isometric balancing exercises

by **the_alias** » Thu Dec 15, 2011 1:54 pm

Ran 10km in 49:00

First time ever run this far!

Sent from my iPhone using Tapatalk

by **phil_in_cs** » Tue Dec 20, 2011 8:10 am

Monday 12/19
30 minutes yoga

Tuesday 12/20
bent over rows, 135x10, 205 3 sets of 4 (That's an inadvertent PR since I put the wrong plates on the bar)
Press, 45x10, 115 3 sets of 5
Shrugs, 60lb db, 3 sets of 10

by **Regular Guy** » Tue Dec 20, 2011 8:20 am

12/18
3 sets of 75lbs shrugs
3 sets of pushups 20 per set
20 mins kettle bells 2 15 lbs (lunges, squats, triceps)
40 minutes jogging

by **Svothe** » Tue Dec 20, 2011 9:35 am

Took the dad out for his first real fitness session in about 15 years, performed very well for someone Pushing 50 next year and matched me in weight every step of the way (Bastard) He used to body build and is still pretty well built but couldn't keep up with the cardio and had to do do a couple less reps some times. Other than that performed very well for a man of his age. He just came in the room and went "Just so you know, as I'm getting old now. If I keel over and die, have a heart attack or a stroke while were doing all this exercise stuff. Its not your fault, I want to do it so don't blame yourself if I die." Was just like, "sure thing dad." :L Sure he'll be fine :roll:

by **wee drop o' bush** » Tue Dec 20, 2011 11:11 am

Not strictly a work out but...I put down fresh straw bedding for my pregnant ewes, in my two haysheds

It's labour intensive so it's good to get it done!

by **Jeriah** » Tue Dec 20, 2011 11:27 am

I'm on my annual to semi-annual trip to the Anza Borrego Desert right now (I try to do every Winter Break, Spring Break, or both here, since its where my family is), and that means lots of hiking! Got in on Wednesday, December 14th, and since then it's been:

Thurs, 12/15: Fairly lazy day, just a long but slow walk around the golf course with a birdwatching group.

Friday, 12/16: Palm Canyon. This is the classic Borrego hike. It's the most "bang for your buck" in terms of scenery for an easy hike. It's weird, we come to the desert and then seek out the oases...and when we go into the mountains, we seek out the valleys! But it's really pretty. 1.5 miles and 500 feet elevation gain on the way up, 1.5 miles and 500 feet elevation loss on the way back. About an hour and a half of constant walking, but we took our time, stopping to look at stuff, and ate lunch at the top. Also, we went past the palm grove to the second palm grove, adding about 0.5 miles of rock scrambling to each way.

Saturday, 12/17: Did a hike up an old calcite mining road. Unnamed, unmarked route, not sure of the distance, maybe 1.5 miles, but flat.

Sunday, 12/18: Audobon Society's annual Christmas Bird Count. This involved plenty of walking around but no hard exertion or hiking. 7am to 12pm, but only about half of that walking.

Monday, 12/19: Started the day with an alternating jog/walk on a dirt road through the desert. Distance, I dunno, mile or two, but flat, easy pace.

Tuesday, 12/20: Today. We're going for a short walk this morning, just dropping the car off for an oil change and walking back, maybe a mile. But this afternoon we're hiking...THE SLOT. 1.2 miles, easy, but very scenic.

Tomorrow or Thursday we're going to drive up to Joshua Tree and do a hike there. The other day, + Friday, we're going to do two other hikes here, one up a small mountain called Coyote Mt. On Christmas Eve, Saturday, we're hiking Ghost Mountain. 2 mile round trip, 700 ft. elevation gain.

by **Bubba Enfield** » Tue Dec 20, 2011 1:12 pm

Deadlifts 3x5 200lbs
Weighted pullups 4x4 20lbs
Weighted dips 4x5 20lbs
Dumbell overhead press 2x12 30lb dumbells

by **phil_in_cs** » Wed Dec 21, 2011 8:25 am

squats + 40 push up supersets.

Squat sets were 45x20, 135x10, and 225lb 5 of 5.

by **Dogan** » Thu Dec 22, 2011 4:54 pm

Alright, you guys have any advice for a guy who wants to start experimenting with protein supplements for strength training?

by **Svothe** » Thu Dec 22, 2011 5:56 pm

Our gym had a fantastic leaflet about protein supplementation which cut all of the biased sales crap out of it. Let me see if I can dig it up and scan it for you. Other than that (the most computer literate may disagree with this website but eh, there is some good knowledge to be found.) http://4chanfit.wikia.com/wiki/Harsh%27s_Worksheet_(WIP)#Supplements or checkout http://www.4chan.org and go to 'Health and Fitness' or /fit/ this website is NSFW at the best of times and at other times far worse. I recommend you stick to 'Health and Fitness' /fit/ or 'Weapons' /k/ and not the other boards as there is some content that would possibly get you in some trouble as the board is 'anonymous'.

However for what it is, there a lot of good fitness buffs who use it and it has a lot of decent genuine information without all of the bias and advertising.

by **Dogan** » Thu Dec 22, 2011 6:17 pm

I have been to that website, and I'm sorry, but I will NOT BE GOING BACK. EVER. :shock:

Thank you, tho. I look forward to seeing that pamphlet.

by **phil_in_cs** » Thu Dec 22, 2011 7:05 pm

Dogan wrote:Alright, you guys have any advice for a guy who wants to start experimenting with protein supplements for strength training?

See Mark Rippetoe's "Starting Strength". The key is working hard and eating a lot, not any specific supplement.
http://www.amazon.com/gp/product/098252 ... PDKIKX0DER

Until you are fully maxing your workouts and eating a lot of good food, you won't need to worry about supplements. Unless by "supplements" you mean "anabolics", in which case you're on your own.

by **Regular Guy** » Thu Dec 22, 2011 9:21 pm

12/21
45 mins weights
Sit ups, push ups, kettles, curls, curl bar, shrugs.
12/22
45 mins kick boxing, 45 mins grappling. Man, its so good to be back with my coach. It's Steve "the storm" Sawyer.
Kinda funny, the class is at the recreation center.

by **L1Z4RD** » Fri Dec 23, 2011 10:46 pm

It's been cardio, cardio, cardio for me. I'm trying to not do as much weight training. Gotta drop some poundage.