Daily exercise checkin
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Insanity sweat intervals and power abs0
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I do Aquafit6 days a week plus I do full body workout DVDs every other day and I also do weights on the off days I'm not doing the DVDs..1
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I like this idea because it helps me maintain my motivatio.
I'm In!!!1 -
Last night was 80 minutes of squats, lunges, and weights, and a 1:40 plank. Tonight will be 90 minutes of Vinyasa yoga.0
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Tonight was 90 minutes of Vinyasa yoga and we're getting ready to take the dogs for a walk. Tomorrow is a rest day.0
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F - Deadlift
Friday, November 17, 2017 at 11:02 AM
Squat
Set 1: 290 lb × 5
Set 2: 290 lb × 5
Set 3: 290 lb × 1 [Failure]
Notes: Set 3: Died on the second rep.
Deadlift
Set 1: 400 lb × 1 [Failure]
Set 2: 400 lb × 1 [Failure]
Set 3: 400 lb × 1 [Failure]
Set 4: 335 lb × 6
Bent Over Row
Set 1: 217.5 lb × 10
Set 2: 217.5 lb × 9
Set 3: 217.5 lb × 9
Workout Notes: Under recovered it seems. Body weight is trending down a little the last several days. Gonna increase calories and make sure protein is high.0 -
I hour lifting with the girls and then came home and did Insanity Max30 Friday Fight.
Gym workout was
5 min kettlebell swings- 10 per arm and alternate without stopping
5 min Roman get ups with kettlebell
5x5 light and fast
Back squats 55lb
Shoulder press 55lb
Bench press 65lb
25 body weight squats
Ab circuit- 3 rounds
10 push ups
60 sec plank
100 toe touches
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My goal is to get in 15 minutes of active exercise a day....30 minutes or more twice a week. I'm getting over an illness right now, so for tomorrow, I just want to rest enough and then be as active as I can.0
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4 mile hike through the redwoods today0
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Saturday was 45 minutes of strength training and 45 minutes of vinyasa yoga, yesterday was an hour of yoga plus a half-hour walk with the dogs, and while today should be strength training, I have a speaking engagement this afternoon with a long commute both ways so it might end up a rest day.0
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M - Press
Monday, November 20, 2017 at 12:24 PM
Shoulder Press (5x5)
Set 1: 166 lb × 5
Set 2: 166 lb × 5
Set 3: 166 lb × 5
Set 4: 166 lb × 5
Set 5: 166 lb × 3 [Failure]
Bench Press (Paused)
Set 1: 200 lb × 8
Set 2: 200 lb × 8
Set 3: 200 lb × 8
Tricep Extension
Set 1: 116 lb × 12
Set 2: 116 lb × 12
Set 3: 116 lb × 12
Workout Notes: Tough. Achy shoulders, but subsided after benching.
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I wrote exams last week so didnt go to gym after Tuesday. Here is my workout from last night.
My workout yesterday:
71 minutes
553 calories
Warmup:
Alternating incline sprints (15 x 5 reps x 5 sets)
Pushup 7-6-7-6-7
Situp 7-6-7-6-7
Back Squats:
10x20kg
10 x 60kg
10x70kg
10x80kg
Front squats:
10x20kg
10x35kg
10x40kg
5x40kg
Deadlift
10x80kg
10x90kg
10x100kg
I *kitten* up on my last back squat (bad form) so by the time I did my 3rd set of deadlifts I was really feeling it.1 -
DamienAngelica wrote: »Saturday was 45 minutes of strength training and 45 minutes of vinyasa yoga, yesterday was an hour of yoga plus a half-hour walk with the dogs, and while today should be strength training, I have a speaking engagement this afternoon with a long commute both ways so it might end up a rest day.
It took me even longer to get home yesterday than expected and I was tired and hungry. I worked out anyway, although I focused on legs and abs and skipped arms since my shoulders were tight from all the driving.
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Great workout tonight with some kettle bells and heavy bag work followed by
3 rounds
10 clean and press
10 bench press
10 bicep curls
10 tricep kickbacks
Then 3 rounds
20 plank reaches
20 sit ups
20 reverse crunches on the bench0 -
Yesterday I decided to just do some accessory work
62 minutes
337 calories
Warmup: Alt
Skipping 5 x 1 minute
Pushup 8-7-9-8-9
Situp 8-7-9-8-9
Walklimbers: I keep on worrying that I', going to fall on my face in front of everyone lol
11 seconds
15 seconds
4 seconds
Hangs:
5 seconds
10 seconds
15 seconds
20 seconds
Band assisted pullups:
3-2-1
Box Jumps: 12inch/30cm box
10-10-15-150 -
T - Clean
Friday, November 24, 2017 at 12:45 PM
Power Clean
Set 1: 182.5 lb × 3
Set 2: 182.5 lb × 3
Set 3: 182.5 lb × 3
Set 4: 182.5 lb × 3
Chin Up
Set 1: BW (+30 lb) × 10
Set 2: BW (+30 lb) × 10
Set 3: BW (+30 lb) × 10
Glute Ham Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Notes: Red band assisted.
Power Sled
Set 1: 55 lb × 8
Notes: 100 ft. 8 sets.
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Been slacking big time the past 2 days stuffing myself. Time to get to the gym!0
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F - Deadlift
Monday, November 27, 2017 at 2:01 PM
Squat
Set 1: 260 lb × 5
Set 2: 260 lb × 5
Set 3: 260 lb × 5
Notes: Deload - 10%
Work back up in 10 lb increments.
Deadlift
Set 1: 410 lb × 1
Set 2: 410 lb × 1
Set 3: 410 lb × 1
Set 4: 410 lb × 1
Set 5: 410 lb × 1
Bent Over Row
Set 1: 220 lb × 10
Set 2: 220 lb × 8
Set 3: 220 lb × 6 [Failure]
Power Sled
Set 1: 55 lb × 10
Notes: 100 ft. 10 sets.
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Yesterday was leg day with lots of deadlifts and squats.
Today I started week 4 of Insanity Max30 with Cardio challenge. I was so sore from yesterday that I couldn’t finish the last set of chair squats and maxed out0 -
M - Bench
Wednesday, November 29, 2017 at 8:18 PM
Bench Press (5x5)
Set 1: 245 lb × 5
Set 2: 245 lb × 5
Set 3: 245 lb × 5
Set 4: 245 lb × 5
Set 5: 245 lb × 4 [Failure]
Shoulder Press (3x8)
Set 1: 139.5 lb × 8
Set 2: 139.5 lb × 8
Set 3: 139.5 lb × 8
Tricep Extension
Set 1: 117 lb × 12
Set 2: 117 lb × 12
Set 3: 117 lb × 12
Workout Notes: I felt pretty strong on the bench today.0 -
T - Snatch
Friday, December 1, 2017 at 3:09 PM
Squat
Set 1: 270 lb × 5
Set 2: 270 lb × 5
Set 3: 270 lb × 5
Power Snatch
Set 1: 145 lb × 2
Set 2: 145 lb × 2
Set 3: 145 lb × 0 [Failure]
Set 4: 145 lb × 0 [Failure]
Set 5: 145 lb × 0 [Failure]
Set 6: 145 lb × 0 [Failure]
Notes: Bugging my shoulder.
Chin Up
Set 1: 17 reps
Set 2: 13 reps
Set 3: 10 reps
Glute Ham Raise
Set 1: 8 reps
Set 2: 8 reps
Set 3: 7 reps
Notes: Yellow band assisted.
Power Sled
Set 1: 55 lb × 120 -
Ladies boxing and we had tire flips as part of conditioning...it’s always a great workout when it starts with tire flips0
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Th - Bench
Tuesday, December 5, 2017 at 4:10 PM
Bench Press (Singles)
Set 1: 284 lb × 1
Set 2: 284 lb × 1
Set 3: 284 lb × 1
Set 4: 284 lb × 0 [Failure]
Set 5: 284 lb × 0 [Failure]
Shoulder Press (3-5RM)
Set 1: 176.5 lb × 3
Tricep Dip
Set 1: BW (+62.5 lb) × 15
Set 2: BW (+62.5 lb) × 15
Set 3: BW (+62.5 lb) × 12 [Failure]
Workout Notes:
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Insanity Max 30 month 2 Max Power...so much leg work!0
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M - Press
Saturday, December 9, 2017 at 3:07 PM
Shoulder Press (5x5)
Set 1: 166 lb × 5
Set 2: 166 lb × 5
Set 3: 166 lb × 5
Set 4: 166 lb × 5
Set 5: 166 lb × 5
Bench Press (Paused)
Set 1: 202.5 lb × 8
Set 2: 202.5 lb × 8
Set 3: 202.5 lb × 6 [Failure]
Tricep Extension
Set 1: 118 lb × 12
Set 2: 118 lb × 12
Set 3: 118 lb × 11
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Great work out today
Upper body - bench 5x5 85lb
Shoulder press 3x8 55lb fast
Superset - push ups and tri dips
Lower body - leg press 5x5
Iron leg complex 2 1min rounds
Weighted donkey kicks
And weighted bridges
Planks and mountain climbers for abs then 40 min of boxing work1 -
T - Clean
Monday, December 11, 2017 at 3:16 PM
Squat
Set 1: 290 lb × 5
Set 2: 270 lb × 5
Set 3: 270 lb × 5
Notes: 2 back-off sets.
Deficit Deadlift
Set 1: 335 lb × 4
Set 2: 335 lb × 4
Notes: 2” deficit
Beltless
Chin Up
Set 1: BW (+35 lb) × 10
Set 2: BW (+35 lb) × 10
Set 3: BW (+35 lb) × 9 [Failure]
Glute Ham Raise
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
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Insanity Max Cardio day0
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elliptical 51 mins, 45 min run, chest workout, pullups, pushups, ab work,0
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Afternoon Workout
Tuesday, December 12, 2017 at 2:57 PM
Power Sled
Set 1: 65 lb × 6
Notes: 100 ft. 6 sets.
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