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    Daily exercise checkin

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    • Posts: 3,018 Member
      18 holes of golf in 39 degree weather. Freaking cold. It was like hitting rocks instead of golf balls. 4 miles while pulling my clubs.

      30 minutes yoga prior to golf. A warm bath and then I will do another 30 minutes of yoga.
    • Posts: 293 Member
      50 mins of bicycle turbo training - hills. Bit sweaty. Tomorrow, kettlebells!
    • Posts: 3,018 Member
      27 holes of golf pulling clubs 5.11 miles
      60 minutes yoga
    • Posts: 200 Member
      Warm up:
      1 mile (12 minutes)
      1 minute high steps
      1 minute butt kicks
      1 minute side lunges
      75 jumping jacks
      30 push ups

      2 x 16 box jumps
      4 x 16 modified pull ups
      2 x 15 burpees
      2 x 30 walking lunges
      2 x 30 second minute planks

      1 minute burpees
      1 minute leg lifts
      1 minute squat jumps
      1 minute planks
    • Posts: 1,232 Member
      10/30 Workout

      I’m working on strengthening my rotator cuff due to an injury years ago that’s left me prone to dislocation when I lift heavy things above my head, so I have to go really light on workouts like below. I can’t wait till one day I can put up appropriately heavy weights over my head without being worried my right shoulder is going to pop out.

      Thruster, push press, push jerk, split jerk
      1-1-1-1-1-1-1
      Loads: 45-55-65-75-85-95-100

      Superset 1 - 5 sets - rotator cuff rehab

      10 Band assisted pull-ups
      20 single arm high-low cable cross @ 10
      20 cable lawnmower pulls @ 10
      20 high cable rows @ 20
      20 side-lying external rotation @ 5

      Superset 2 - 5 sets

      5 bench press @ 170
      8 incline dumbbell press @ 35
      8 high-low cable flys @ 36
    • Posts: 281 Member
      edited October 2017
      Last night:
      3 x 30 Calf raises
      3 x 10 Front deltoid raises
      3 x 10 Weighted squats
      3 x 10 Lateral deltoid raises
      3 x 10 Weighted plie squats plus pulses
      3 x 9 Bent over dumbbell rows
      3 x 8 Weighted lunges
      3 x 10 Bent over rear deltoid raise
      3 x 10 Chest fly
      30 x 30 Inner thigh Vs
      3 x 10 Tricep extensions
      3 x 15 Glute bridges
      3 x 7 Bench press
      3 x 15 Bent leg kickbacks
      3 x 15 Fire hydrants
      1:19 plank
      3 x 15 Pilates roll ups
      3 x 15 Dead bug
      3 x 40 Toe taps
      3 x 15 Leg raises
      80/100/100 Flutter kicks

      Plus a 30 minute walk with the dogs. Tonight is 60 minutes of Vinyasa flow yoga and a walk with the dogs.
    • Posts: 3,018 Member
      18 holes of golf pulling clubs 4.22 miles.
      30 min yoga
    • Posts: 1,232 Member
      10/30 Workout

      5 rounds for time
      - 30 cal row
      - 30 sit-ups
      (22:30)

      Superset 1 - 5 rounds

      5 leg presses @ 240
      8 seated leg extensions @ 60
      10 dumbbell lunges @ 25

      Superset 2 - 5 rounds

      5 dumbbell curls @ 35
      8 hammer curls back to wall @ 20
      8 towel grip curls @ 45
    • Posts: 9,520 Member
      Not really in on this challenge, but I'm hoping to do treadmill every day this week.
    • Posts: 200 Member
      Running day - I did 2.30 miles in 30 minutes.
    • Posts: 306 Member
      Th - Bench
      Tuesday, October 31, 2017 at 7:42 PM

      Bench Press (Singles)
      Set 1: 280 lb × 1
      Set 2: 280 lb × 1
      Set 3: 280 lb × 1
      Set 4: 280 lb × 1
      Set 5: 280 lb × 1

      Shoulder Press (3-5RM)
      Set 1: 172.5 lb × 4

      Tricep Dip
      Set 1: BW (+62.5 lb) × 12 [Failure]
      Set 2: BW (+62.5 lb) × 11 [Failure]
      Set 3: BW (+62.5 lb) × 10 [Failure]
    • Posts: 2,817 Member
      80 minutes of back squats, deadlifts, snatches and split jerks.
    • Posts: 3,018 Member
      10 min cardio
      60 yoga
    • Posts: 306 Member
      F - Deadlift
      Wednesday, November 1, 2017 at 2:59 PM

      Squat
      Set 1: 270 lb × 5
      Set 2: 270 lb × 5
      Set 3: 270 lb × 5

      Deadlift
      Set 1: 405 lb × 1
      Set 2: 405 lb × 1
      Set 3: 405 lb × 1
      Set 4: 405 lb × 1
      Set 5: 405 lb × 1

      Bent Over Row
      Set 1: 215 lb × 10
      Set 2: 215 lb × 9 [Failure]
      Set 3: 215 lb × 9 [Failure]
    • Posts: 281 Member
      Tonight:
      3 x 30 Calf raises
      3 x 10 Front deltoid raises
      3 x 10 Weighted squats
      3 x 10 Lateral deltoid raises
      3 x 10 Weighted plie squats plus pulses
      3 x 9 Bent over dumbbell rows
      3 x 8 Weighted lunges
      3 x 10 Bent over rear deltoid raise
      3 x 10 Chest fly
      30 x 30 Inner thigh Vs
      3 x 10 Tricep extensions
      3 x 15 Glute bridges
      3 x 7 Bench press
      3 x 15 Bent leg kickbacks
      3 x 15 Fire hydrants
      1:31 plank
      3 x 15 Pilates roll ups
      3 x 15 Dead bug
      3 x 40 Toe taps
      3 x 15 Leg raises
      80/100/100 Flutter kicks
    • Posts: 2,111 Member
      Lots of tire flips and lunging at conditioning tonight
    • Posts: 2,817 Member
      Yesterday's workout was a killer lol I was made for many things, but running is not one of them lol

      Wamup:
      250m run
      High Hip Complex x 5
      Cuban Pess 5 x 3
      Cat and Cow x 10

      Bear Complex (20kg ba) 3 x 5:
      Deadlift
      Hang Power Clean
      Front Squat
      Push Jerk
      Back Squat
      Behind the nech push jerk

      Midline:
      Double Alt tabata
      Tuck ups
      Arch Ups
      Side Planl

      Conditioning: x 4
      250m rub
      Thrusters x 7
    • Posts: 3,018 Member
      40 minutes Qigong
    • Posts: 4,404 Member
      edited November 2017
      Yesterday -

      54 minutes Elliptical, set on interval training, split into two workouts due to an appointment.
      30 minutes various weights, abs exercises, throwing a 10kg ball down etc.
      13k steps on my tracker on top of that.

      Today -

      63 minutes Elliptical, set on interval training
      45 minutes various weights, abs exercises, 10kg ball, hanging leg raises etc. I just do a mixture.
      8k steps on my tracker on top of that.
    • Posts: 1,232 Member
      11/2 Workout

      Superset 1 - 5 rounds

      5 reps bench press @ 175
      10 reps db incline press @ 35
      10 high-low cable flys @ 36

      Superset 2 - 3 rounds

      Pull-ups to failure 10/8/8
      10 seated cable rows @ 100
      10 barbell cleans @ 95

      Superset 3 - 3 rounds

      30 cable internal rotations @ 12
      30 cable external rotations @ 12
      30 bent-over back flys @ 5
    • Posts: 293 Member
      51 mins cycle turbo trainer; working on “hills”; average speed 21kmh, top speed 41kmh; average HR 143, top HR 185bpm, “distance” 19km. And lots of sweat.
    • Posts: 306 Member
      Evening Workout
      Thursday, November 2, 2017 at 7:45 PM

      Power Sled
      Set 1: 45 lb × 8

      Notes: 100 ft. 8 reps.
    • Posts: 9,520 Member
      TonyB0588 wrote: »
      Not really in on this challenge, but I'm hoping to do treadmill every day this week.

      It's Thursday, and I haven't missed a day yet. :)
    • Posts: 281 Member
      edited November 2017
      90 minutes of Vinyasa flow yoga. And shortly we'll be taking the dogs for a 30 minute walk.
    • Posts: 3,018 Member
      2 mile walk
      45 min yoga
    • Posts: 306 Member
      M - Press
      Friday, November 3, 2017 at 1:51 PM

      Shoulder Press (5x5)
      Set 1: 164.5 lb × 5
      Set 2: 164.5 lb × 5
      Set 3: 164.5 lb × 5
      Set 4: 164.5 lb × 5
      Set 5: 164.5 lb × 5

      Bench Press (Paused)
      Set 1: 197.5 lb × 8
      Set 2: 197.5 lb × 8
      Set 3: 197.5 lb × 8

      Tricep Extension
      Set 1: 114 lb × 12
      Set 2: 114 lb × 12
      Set 3: 114 lb × 12
    • Posts: 551 Member
      Basic cardio due to a twinge in my left hammy earlier this week.

      5 rounds of 30/15

      Slow burpees
      Squats
      Lunges
      Jumping jacks
      Calf raises
      Push ups
      Plank
      Side leg raises
      Butt kickers
      High knee pulls
    • Posts: 281 Member
      Rest day, with a 30 minute walk with the dogs.
    • Posts: 722 Member
      5.8K run at 6:35min/km
    • Posts: 281 Member
      edited November 2017
      3 x 10 Weighted squats
      3 x 9 Bent over dumbbell rows
      3 x 10 Weighted plie squats + pulses
      3 x 7 Overhead press
      3 x 9 Weighted lunges
      3 x 7 Bent over wide-arm dumbbell rows
      3 x 15 Pilates roll ups
      3 x 15 Glute bridge
      3 x 15 Dead bug
      3 x 7 Bench press
      3 x 15 Leg raises
      3 x 9 Chest fly
      3 x 30 Inner thigh Vs

      Plus an hour of yoga. And there will be a long walk with the dogs tonight.
    This discussion has been closed.

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