Daily exercise checkin

Morgaen73

Yesterday I decided to the basics class because my abs and legs still hurt from Monday's big boy class. BIG MISTAKE lol

Yesterday's WOD:

Warmup:
Star jumps x 1 minute
High hip complex x 3
Cossack squats 2 x 10
Cat and cow x 10

EMOM Back Pause Squats: 5 sets with 20kg/45lbs bar
Back pause squat 30 second hold
Alt lunges x 10

Press 4 sets with 20kg/45lbs bar
strict press x 5
push press x 5

Tuck-ups 4 x 15

Conditioning: x 10 minutes
EMOM push press x 5 with 20kg/45lbs bar
Accumulate air squats = 152

It was not as bad as Monday but I did suffer quite a bit. Strangely my legs feel better this morning

DamienAngelica

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 7 Chest fly
3 x 30 Inner thigh Vs
3 x 7 Tricep extensions
3 x 15 Weighted glute bridges
3 x 7 Bench press
3 x 15 Bent leg kickbacks
3 x 15 Fire hydrants
1:35 low 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

ijsantos2005

Okiludy wrote: »

ijsantos2005 wrote: »

Very cool. I’ve been on a 4-day Texas Method template for a while now. Looking strong for 5 months. Keep doing what you’re doing.

I'm doing Old Man Texas from the Barbell Logic podcast #17 I think. It's a Starting Strength podcast by 2 coaches. I just could not keep up with higher volume workouts that a 20-something could. I tried but ended up really beat down. Now weights are back to moving up on a good 3-day version of the Texas Method for us 40+ folks.

I attempted the full blown Texas Method as well and ended up getting buried after 6 months of grinding through it. I skipped out on running HLM (Heavy, Light, Medium) because I wasn't aware of it at the time and went straight into the 4-Day Upper/Lower split version of Texas Method. I'm of fan of that podcast, I just got caught up yesterday. I need to go back and listen to it so I can recall how the structure the Old Man Texas.

ijsantos2005

F - Deadlift
Thursday, November 9, 2017 at 2:55 PM

Squat
Set 1: 280 lb × 5
Set 2: 280 lb × 5
Set 3: 280 lb × 5

Deadlift
Set 1: 390 lb × 3
Set 2: 390 lb × 3

Bent Over Row
Set 1: 215 lb × 10
Set 2: 215 lb × 10
Set 3: 215 lb × 10

Power Sled
Set 1: 45 lb × 12

Notes: 100 ft. 12 sets.

Workout Notes: Squats are getting brutal.

DamienAngelica

Tonight was 90 minutes of Vinyasa yoga.

jdlobb

11/9 Workout - Chest & Triceps

Warmup

400m run @ 7.5mph
3x10 strict pushups

Main Strength

5x5 Bench Press @ 185

Superset 1 - 3 rounds

12 High-Low cable flys @ 36
12 Low-High cable flys @ 36
15 Rope tricep pulldowns @ 30

Superset 2 - 3 rounds

10 DB overhead press @ 35
10 Smith Machine shrugs @ 170
12 DB lat raises @ 10

Rotator Cuff - 2 rounds

To failure - cable interior rotation @ 24
To failure - cable exterior rotation @ 24

SCoil123

Another Max30 day...4 days down and 57 left to go

Morgaen73

Yesterday's WOD

Warmup:
Star Jumps x 1 minute
High Knee Skipping
Broad Jumps
Monkey Hops
Cat and Cow x 10
Quadroped Scap Rotations x 10

D-Ball Overhead Carry 10 x 10m with 30lbs ball

D-Ball Clean 5 x 5m (45lbs ball)
At eacj meter 2 x squat and clean
Chest carry between stations

Midline:
Alt tabata Table Top and L-Sit x 4 minutes

Conditioning:
EMOM 3 x 5 monutes
Min 1 = 15 calorie row
Min 2 = 12 x box jumps (my first time so i did it on a 20cm plate stack)
Min 3 = D-Ball Ground to over the shoulder (30kg/66lbs) ball

thunderztormdk

2nd day in the gym for real today.

Planning for 20 minutes of cardio (indoor bike), then 3 lifting exercises (I can't remember their names yet, following a program. I know one of them is leg press).

jdlobb

11/10 Workout - Active rest day

3000m rower / 14:51
15 minutes of random movement

mnalsa83

I have finally gotten back to the gym this past week. 4x total just been a little basic with some light jogging for a warm up x15 min then some body weight strengthening (lunges, squats, planks, Russian twists) and hip flexor movements because I have been battling hip & back pain for a few years and figured it's time to focus on that.
Gonna look into some yoga classes as well.

DamienAngelica

Yesterday was a rest day. Today was 45 minutes of squats, lunges, and weights and then 60 minutes of Vinyasa yoga.

ijsantos2005

M - Bench
Saturday, November 11, 2017 at 12:26 PM

Bench Press (5x5)
Set 1: 242.5 lb × 5
Set 2: 242.5 lb × 5
Set 3: 242.5 lb × 5
Set 4: 242.5 lb × 5
Set 5: 242.5 lb × 5

Shoulder Press (3x8)
Set 1: 138 lb × 8
Set 2: 138 lb × 8
Set 3: 138 lb × 8

Tricep Extension
Set 1: 115 lb × 12
Set 2: 115 lb × 12
Set 3: 115 lb × 12

Workout Notes: Achy shoulders, but I got all sets completed.

SCoil123

Took a day off from Insanity yesterday to meet some friends at the gym. 10 rounds fast pace explosive movements
Should press 55lb x8
Trap deadlift 95lb x10
Hanging leg raises x15

Okiludy

Volume Day w/ Press

Squat
Warmups and 4x5 @ 285
*First time with new shoes. Do-Win with a .75 heal. Really helped me hit depth and didn't affect perceived weight.

Press
Warmups and 4x5 @95
*Left shoulder starting to feel better on press. Building back up after injury does suck.

Deadlifts
Warmups and 2x5@365
*Stap for second set again. Grip is good for about 2-3 reps then starts to fail. I am not very concerned as I don't plan on competing anytime soon.

Overall
Felt pretty good today and I resisted urge to do a couple of singles on Deadlifts. I love the lift and love doing singles but need to just follow the *kitten* program.

Morgaen73

Yesterday I didnt do a WOD but decided to focus on strength and endurance instead.

921 calories in 91 munites.

Warm up:
Skipping 1 minute x 5 alternating with
Pushups 7-6-7-6-7
Situps 7-6-7-6-2

Front squats:
10 x 20kg
10 x 20kg
10 x 30kg
10 x 35kg

Deadlifts:
15 x 60kg
8 x 80kg
6 x 85 kg
4 x 90kg
2 x 95kg
7 x 85kg

Push Press:
10 x 30kg
10 x 30kg
10 x 30kg
8 x 40kg

Pyramid Pyshups 15 x 2 sets

Bench Press superset with Hammer curls
Bench:
20 x 40kg
18 x 45kg
15 x 50kg
25 x 30kg
Curls:
18 x 12kg x 3 sets

Bar Push down superset with Pushup Holds and Renegade Rows x 2 rounds:
Push Down = 20 x 30kg
Hold:= 20 seconds
Rows = 16 (alternating)

Vertical Traction Machine: (Lat Pulldown)
12 x 50kg
10 x 60kg
8 x 65kg

jdlobb

11/12 Workout - Legs - still not allowed to do squats or deadlifts, but making do.

5min spin bike

Superset 1 - 3 rounds
12 TRX pistols
50m banded monster walks
15 bridges shoulders-on-bench

Superset 2 - 3 rounds
10 Lunges w/ 25lb DBs
15 bridges feet-on-bench w/50lb DB
15 heel-toe squats w/40lb DBs

Superset 3 - 3 rounds
10 leg extensions @ 75/75/80
10 squat-to-bench w/50lb DB

DamienAngelica

One hour of yoga this morning, and tonight we'll walk the dogs for about a half hour.

maureli

7K run today. Felt pretty good considering I've had a head cold for the past week. Almost didn't go, but so glad I did.

ijsantos2005

T - Snatch
Monday, November 13, 2017 at 10:53 AM

Squat
Set 1: 285 lb × 5
Set 2: 285 lb × 5
Set 3: 285 lb × 5

Power Snatch
Set 1: 142.5 lb × 2
Set 2: 142.5 lb × 2
Set 3: 142.5 lb × 2
Set 4: 142.5 lb × 2
Set 5: 142.5 lb × 2
Set 6: 142.5 lb × 2

Notes: Trouble getting the bar high enough. Made extra attempts due to missing some reps.

Chin Up
Set 1: 15 reps
Set 2: 12 reps
Set 3: 9 reps

Glute Ham Raise
Set 1: 10 reps
Set 2: 6 reps
Set 3: 5 reps

Notes: Getting worse?

Power Sled
Set 1: 55 lb × 6

Notes: 100 ft. 6 sets.

Workout Notes: Overall I felt pretty good. Squats were not as bad as last time.