Post your most recent workout
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Yesterday was NROLFW Stage 2 Workout B
Deadlifts (2 x 10)
Bulgarian Split Squats (2 x 10)
Lat Pull Down (2 x 10)
Reverse Lunges (2 x 10)
Cuban Snatch (2 x 10)
Swiss Ball Crunches (2 x 10)
Reverse Crunches (2 x 10)
Hip Flexion (2 x 10)
I was supposed to do 15mins Cardio Interval Training after but ran out of time and had to go back to work...I'm feeling the workout today though! Cardio today - I'll be doing 30mins Intervals on Treadmill and 20mins Hills on Stationary Bike
I did NROLFW before joining CrossFit and I loved it. That's a great workout0 -
Plyometrics!0
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It's not much, but I swam laps for 10 minutes and then ran for an hour.
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Shaun T's Rockin' Body Booty Time. Plus crunches (10x10), back leg lifts (4x10), arm circles (10x10), tricep kickbacks (5x10) and bicep cirls (4x10).0
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2 hours of serious racquetball!0
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last nite - 3 mile run on indoor track and hour long self defense class (marital arts based)0
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Sunday I was super excited to learn there is a spot inside my house that I can jump rope. Might sound odd but it's an incredible addition to my Wildman workouts. I workout at home, outside, rain, sleet or snow. Always have a bonfire going. Always.
Yesterday afternoon I did sled pulls for about 20 minutes it was 19 out Before that I did end over end log flips with a 260 lb log, It's 11 ft long and about 12 inches round.
This early a.m. sledgehammered ( 50 lb sledge) onto tractor tire then some lifting of large brake rotors. They are on the ground, lift , place them up in top of 6 foot scaffold that is actually at 6.5 with the extra planks. Yeah it's only 13 out right now but the sun is shining so it was all good lol........
My backyard is a Wildman workout haven......... lol......0 -
Yesterday one hour of jivamukti vinyasa strength-based yoga with the hardcore Cat and today, Bootcamp reformer pilates for an hour...0
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20 minute run at lunch (2.5 miles).
Evening Crossfit WOD:
AMRAP 20 mins 75lbs
5 Thrusters
10 Hang Power Cleans
10 Sumo Deadlift High Pulls
(7 rounds)0 -
5 mile run @ 39:12 and a 5 minute cooldown0
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Shot some hoops for a 10 minute warm up then off to train.
Leg day:
Leg press
270x20 x 1
360x20x 1
450x15x 1
540x10x 2
Body weight squats
10x3 sets
Back Squats
135x 10x 6 sets
Front Squats
65x10x 4 sets
Leg extensions
140x12x 5 sets
85x10x 3 sets (partials)
Finished up with some Hip abductor work and stretching.0 -
Today is rest and recovery day, but yesterday looked like this:
Bodyweight warm-up (prisonner lunges, 1 leg RDLs, leg swings, push-ups, planks, etc.) ~10 mins
Bench Press 5/3/1 with a pyramid down (I hit 4 reps on the top, 13 on the last set! )
3 rounds of:
Goblet Squat x10
1 arm DB Row x12
low incline DB Press x8
3 rounds of:
DB RDL x10
DB Push Press x8
MB Chops x12
aaand 3 rounds of:
Chin ups x10
Elevated hand push-ups x8
Bulgarian Split squats x15
Topped off with 4 minutes of total body extensions tabatas.
And then I played soccer last night. I'm beat lol0 -
An hour long brisk walk while pulling my 35lb. son in a wagon, including hills and singing songs he requested, but mostly Jingle Bells.0
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Yesterday was squat day for me.
Back squats:
1 x 177.5 lbs/81 kg
1 x 205 lbs/ 93 kg
1 x 225 lbs/102 kg
1 x 237.5 lbs/108 kg (PR)
Pause squats:
2 sets: 5 x 167 lbs/76 kg
BB reverse lunges (bar in front rack position):
2 sets: 10 L/R x 107 lbs/48.5 kg
DB step-ups:
2 sets: 10 L/R x 58 lbs/26 kg
Front squat ladder:
10 x 65 lbs/29.5 kg
9 x 75 lbs/34 kg
8 x 85 lbs/38.5 kg
... (you get the picture)
1 x 155 lbs/70.5 kg
Lots of foam rolling and mobility work.0 -
P.H.A.T
Yesterday was Upper Power Day
Bent over rows 3x3 @ 115lbs
Pull ups 2x6
Rack Chins 2x4 @ 20lbs
Dumbbell presses 3x5 @ 35lbs
Dips 2x10
Dumbbell shoulder press 3x10 @ 25lbs
Cambered bar curls 3x6 @ 55lbs
Skull Crushers 3x6 @ 35lbs
Lower Power day today, it's gonna kick my *kitten*!0 -
Yesterday was squat day for me.
Back squats:
1 x 177.5 lbs/81 kg
1 x 205 lbs/ 93 kg
1 x 225 lbs/102 kg
1 x 237.5 lbs/108 kg (PR)
Pause squats:
2 sets: 5 x 167 lbs/76 kg
BB reverse lunges (bar in front rack position):
2 sets: 10 L/R x 107 lbs/48.5 kg
DB step-ups:
2 sets: 10 L/R x 58 lbs/26 kg
Front squat ladder:
10 x 65 lbs/29.5 kg
9 x 75 lbs/34 kg
8 x 85 lbs/38.5 kg
... (you get the picture)
1 x 155 lbs/70.5 kg
Lots of foam rolling and mobility work.
oh ladders.
NOM.
I like doing a pyramid- light all the way up to failure- then back down- works out to be like 15-20 sets crazy killer.
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Went for a run this AM - a short 2 miler.
Foam rolling, mobility, & some shoulder work this evening.0 -
I did a hiit from blogilates. 1 minute each of burpees, single leg flyes, hop overs, upright rows, ball slams, pushup to shoulder pushups, dumbbell squats, and tricep extensions all repeated twice. Then 30 seconds running, 30 seconds plank, 30 second rest 8 times.
Two days later and I still can't walk.0 -
Jillian Michaels Kickbox workout 50 mins
Day 10 - Squat challege - 105 Squats
Press ups - 10
Sit ups 3 x 10
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10 mins vigorous on bike (was waiting on the elliptical freeing up)
20 mins on elliptical
20 mins on treadmill (15 mins on 10 incline and 4mph -no holding on lol- and then 5 mins jog at 2 incline to ease up my thighs)
110 squats (squat challenge)
lat pull downs
tricep pull downs
dips
reverse crunches
push ups
OHP barbell
incline flies
barbell curls
dumbbell curls
trunk twists
and wall sits0 -
Sunday I was super excited to learn there is a spot inside my house that I can jump rope. Might sound odd but it's an incredible addition to my Wildman workouts. I workout at home, outside, rain, sleet or snow. Always have a bonfire going. Always.
Yesterday afternoon I did sled pulls for about 20 minutes it was 19 out Before that I did end over end log flips with a 260 lb log, It's 11 ft long and about 12 inches round.
This early a.m. sledgehammered ( 50 lb sledge) onto tractor tire then some lifting of large brake rotors. They are on the ground, lift , place them up in top of 6 foot scaffold that is actually at 6.5 with the extra planks. Yeah it's only 13 out right now but the sun is shining so it was all good lol........
My backyard is a Wildman workout haven......... lol......
you always have the coolestmost badass workouts!!0 -
Now *this* is a fun thread!
Sunday I did some foam roll/ lacrosse ball mobility warmup, active adductor/hamstring stretches, glute bridge warmup, 4x5 deadlifts for speed at 135, then I lifted the 100 pound atlas stone 15 times and the 150 pound stone 12 times (I couldn't lift it even once without tacky; my grip strength really suffers in the cold!).
Tonight I'll be pulling heavy deadlifts, so yesterday was a rest day, but my bodymedia fit says I burned a butt-ton of calories crawling around under my desk recabling, hooking my computers back up and generally cleaning up my desk area (we had a flood and I had pretty extensive damage; the first two times they cleaned were not sufficient for me). I'm sore this morning, even after rolling out my back last night!0 -
Eh... call me when you can caber toss that log... :laugh: just kiddin'! That's a big stick!!Sunday I was super excited to learn there is a spot inside my house that I can jump rope. Might sound odd but it's an incredible addition to my Wildman workouts. I workout at home, outside, rain, sleet or snow. Always have a bonfire going. Always.
Yesterday afternoon I did sled pulls for about 20 minutes it was 19 out Before that I did end over end log flips with a 260 lb log, It's 11 ft long and about 12 inches round.
This early a.m. sledgehammered ( 50 lb sledge) onto tractor tire then some lifting of large brake rotors. They are on the ground, lift , place them up in top of 6 foot scaffold that is actually at 6.5 with the extra planks. Yeah it's only 13 out right now but the sun is shining so it was all good lol........
My backyard is a Wildman workout haven......... lol......
you always have the coolestmost badass workouts!!
Edit to fix something weird that happened with the quotes...0 -
still building back strength eleven weeks out of surgery.
Had a knot behind my shoulder blade last night so had to change what I had planned.
anyway:
Walking (treadmill)
00:05:00
Barbell Bench Press
45 lb x 5 reps
45 lb x 5 reps
65 lb x 5 reps
65 lb x 5 reps
85 lb x 5 reps
95 lb x 5 reps
95 lb x 5 reps
95 lb x 5 reps
Barbell Deadlift
65 lb x 5 reps
65 lb x 5 reps
85 lb x 5 reps
85 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps
135 lb x 5 reps
Leg Press
180 lb x 10 reps
180 lb x 10 reps
180 lb x 10 reps
270 lb x 5 reps
270 lb x 5 reps
270 lb x 5 reps
Seated Leg Curl
50 lb x 15 reps
50 lb x 15 reps
50 lb x 15 reps
50 lb x 15 reps
Lying Dumbbell Tricep Extension
12 lb x 15 reps
12 lb x 15 reps
12 lb x 15 reps
12 lb x 15 reps
Machine Calf Extension
115 lb x 15 reps
115 lb x 15 reps
115 lb x 15 reps
115 lb x 15 reps0 -
(adductor and abductor work could be added, too)
OMG I've never seen a dude on the Yes/No machine. Please post a picture if you use it. :laugh:0 -
Yesterday did the double up day for T25. Took about 50 minutes and felt like I was gonna puke after. That's my kind of workout :drinker:0
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50 minutes of H.I.I.T0
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6 mile run on the treadmill. The best I've ever done. So proud of me.
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AM -
Squat - 45lb x 12, 50lb x 12, 55lb x 12, 60lb x 12, 70lb x10, 80lb x 10, 90lb x 10
Leg press - 200lb x 12, 200lb x 12, 200 x 12
Walking Barbell Lunges - 30lb x 12, 30lb x 12, 30lb x 12, 30lb x 12
Romanian dumbell deadlifts - 25lb x 12, 25lb x 12, 25lb x 12
Abductors - 155lb x 10, 155 x 10, 155 x 10
Adductors - 160lb x 10, 160lb x 10, 160lb x 10
Goblet squats - 20lb x 10, 20lb x 10
PM - 55 minutes of HIIT0 -
Today was a quiet day for me...
One exercise class Total Body Tone which is a mixture of HIIT, strength, toning and Body Pump.
Back to more tomorrow with a 75min run and a session of Jillian Michaels Extreme Shed and Shred.
Faith restored?0
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