Post your most recent workout
Replies
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Just started Body Beast - Week 1 / Day 1: Build Chest / Tris.
Lookin forward to the next 12 weeks. :happy:0 -
Walking, 3.5 mph, uphill 15 mins
Weight/Circuit training, general 25 mins
Stair-treadmill 15 mins
ArchTrainer 31 mins
Walking, 3.0 mph 5 mins...
5 sets of 10 abdominal leg raises
I get up at 4:30 and I try to stay at the gym for at least an hour and a half. I love my gym time!!0 -
Deadlift workout, similar to my original post. Except 3 x 5 x 335 in the deadlift and I rowed 3700 meters in 16:30.0
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All done with light weights. Just building my endurance back up after being a lazy slob for years and becoming something of a fat mess. Will be back in the gym lifting properly some time in the new year hopefully.
5 minutes stretching/warm up
Hammer curl: 20, 15, 15, 15, 15, 12, 12, 12, 10
Bicep curl: 12, 12, 12, 10
Triceps curl: 20, 15, 15
Front raise: 15, 15, 12
Side Raise: 20, 12, 10, 10, 10
Shoulder press: 20, 15, 10
Arnold press: 15, 12, 10
One arm row: 12, 12, 12
300 sorta-calf raises
Kettlebell cleans 8 (Hadn't really fueled myself very well so decided to leave it at that today. Drank too much wine yesterday so not on peak form lol).
5 minutes moderate shadow boxing
5 minutes HITT shadow boxing
I also do random things between sets with resistance bands and such but I'm too lazy to record all of that.0 -
Today was deadlift/shoulder day.
Deadlifts:
1 x 5 - 200lbs, 225lbs, 240lbs
1 x 2 - 265 lbs
Shoulder work:
Standing barbell overhead press
2 x 10 90lbs
1 x 8 100lbs
1 x 6 110 lbs
Shoulder press
1 x 10 110 lbs
1 x 8 130 lbs
1 x 6 140 lbs
Lateral raises
2 x 10 - 25 pound dumbbell
1 x 8 - 35 pound dumbbell0 -
Downward cable crossovers
10@40#, 5@50#, 5@50#, 10@40#
One arm cable triceps pushdown
10@30#, 5@40#, 5@40#, 10@30#
Upward cable crossovers
10@30#, 5@40#, 5@40#, 10@30#
One arm cable triceps kickbacks
10@20#, 8@30#, 8@30#, 10@20#
DB chest press to fly
8@30#, 8@35#, 8@35#, 8@30#
Lying triceps extension
4x8 with 60# curl bar
Dips 3x8
Hanging leg lifts 3x80 -
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todays workout.
1. POP pilates for 30 minutes
2. Jillians No more trouble zones0 -
I started a new routine so am getting used to what weight to use. Trying to keep it to under an hour so I can go to gym at work:
warmup
standing military press (dbs) :15kg - 5x5 (but ended with 44 reps - need to up the weight next time)
arnold press (dbs): 10kg - 3x8
front lat raise (dbs): 8kg - 3x12 (ended up with 47, need to up the weight next time)
side lat raise (dbs): 8kg - 3x12 (only got 30)
cooldown and stretching
shower, protein shake then back to me desk.0 -
My most recent was just a quick 5km in 25:12.
Otherwise it's usually a mixture of running and lifting, depending on how I feel that day!
I am slowly getting into Yoga, and I am loving the core and arm workout it provides!0 -
Day:
2x10 push-ups (warm up sets)
3x6 close hand push-ups
3x8 pike push-ups
bodyweight squats (warm up sets)
3x6 pistol squats
12, 10, 8 reps Inverted Rows (Let Me Ups, or Australian Rows) (warm up sets)
8, 7, 6, 5, 4 (using assistance bands) chin-ups
Evening:
Ashtanga Yoga Stage 1. 75 minutes.0 -
Lovingfit- WOW Booty Training Pyramid
Squats 15, 20, 25, 30, 25, 20, 15
Balance Ball thrusts 15, 20, 25, 30, 25, 20, 15
Dumbell swings 2x15, 3x15, 4x15, 5x15, 4x15, 3x15, 2x15
80 jump lunges in the middle of the pyramid0 -
4 Mile Power Walk and 25 minutes of bodyweight exercises for the lower body (squats, lunges, burpees, wall sits and standing calf raise). Feeling good!0
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60 min Yoga class - my first & I'm going to love it!0
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3.4 miles in my new TUBBS Snowshoes......Thanks Santa!!!0
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stationary bike, mod effort (warm-up): 15 min
S-2-S, ph1, wk1, wkt 2 ( x sets / reps of x / x lbs of weight)
seated row - 3 / 12 / 75lb
wide grip lat pulldown - 3 / 12 / 70lb
1-arm dumbbell row (each side) - 4 / 12 / 30lb
straight arm pulldown (cable) - 3 / 15 / 25lb
incline dumbbell curl - 3 / 12 / 20lb
standing barbell burl - 3 / 12 / 40lb
1-arm high cable curl (each side) - 3 / 12 / 15lb
plank - 3 / 15sec
hip thrust - 3 / 30sec
push up - 2 / 5 / bw
elliptical trainer (intervals) (follow-up): 35min0 -
2 hours of tennis on Friday. Was sick all weekend.
Going to the gym tonight0 -
10 min bike warm up
Squats 2x15xbar weight
Step-ups 2x15x25lbs
Prone Jack-knife 2x15
Seated Row 2x15x20lbs
Push-ups 2x10 ("real" ones at that! LOL)
Finished with a 500 yard swim.
I'm just getting back into lifting (started New Rules of Lifting for Women's workout today) and it felt good to be over with all the guys using the free weights again.0 -
My workout from Friday:
Day 12
AM Workout
A1 Deadlifts (narrow stance)
A2 Dips or Decline DB Bench Press (palms facing each other)
B1 Chin-ups or Pulldowns (palms up grip)
B2 DB Triceps Extensions
C1 Seated Calf Raise or Donkey Calf Raise (feet angled out)
C2 Reverse Crunch
Sets: 4
Reps: 6
Rest: 60s between pairings
Load: 8RM
PM Workout
A1 Deadlifts (sumo stance)
A2 DB Bench Press
B1 Pull-ups or Pulldowns (palms down grip)
B2 BB Skull Crushers
C1 Seated Calf Raise or Donkey Calf Raise (feet straight ahead)
C2 Swiss Ball Crunches
Sets: 3
Reps: 12
Rest: 75s between pairings
Load: 14RM
December Challenge - Day 27:
Jumping jacks- 96
Squats-96
Push ups (decline)- 40
Leg raises- 42
Mountain clilmbers- 44
*stretches*0 -
20 min walking, 5.1 mph 14 incline
4x8 bench press
3x10 bicep curls
3x12 shrugs
3x8 forward rolls/backward rolls
3x10 lat/front raises
3x10 circular rows
3x10 pull into over head press
3x10 hammer curls
3x10 triceps
3x15 weighted punches
3x10 seated row
3x10 lat pull downs
47 min stair elliptical thing (I don't know it's actual name lol)0 -
zwow # 100
10 Toe-Touch Burpee
10 Roll Back Pistol (Alternating Legs)
10 Kick Through Push-Ups
10 Ninja Jump Ticks
10 Ab Splitters
10 Jump Tuck Pistol Squats
10 Kick-Ups (5) Into Breakdance Push-Up
10 Jump Squat Side Kicks
10 Dive Bomber Burpees
10 H/R Push-Up to One-leg Jump
time: 17:200 -
Zumba World Party for the XBox One - 45 minute class0
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bump0
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Last night was a mish-mash of stuff, starting with running (a total of 6 laps on the track & 6 sets of stairs [in a 3 storey building]).
Then I did a short Tabata section with pushups then jump lunges.
Then it was a plank pyramid, I suppose you could call it.
10 sec plank
10 burpees
20 sec plank
20 squats
30 sec plank
30 crunches
40 sec plank
40 back lunge w/kick
50 sec plank
50 bicycle crunches
60 sec plank
60 jumping jacks
Then repeat the whole plank thing backwards.0 -
Yesterday I had 10,679 steps, which included a 2 mile power walk with my dog at an average of 4 mph. Love my Fitbit One!0
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Last night, started with:
- squats & lunges holding 2 barbells of different weights. Weird, i know.
- standing cable chest press
- barbell row
- single leg squat holding a kettlebell in contralateral arm
Then did a parkour-like obstacle course consisting of jumping over rails, crawling under rails, and running over various sized metal boxes. Gotta get ready for the zombies. :bigsmile:
Then bicep curl to shoulder press, using 2 plates.
Finished with romanian deadlifts0 -
Warmup
10 min elliptical
13 min walking 5mph 14 incline
Leg day
3x10
Hip abbductors
Hip adductors
Glute machine
Squat machine
Leg extensions
3x
16 plié squats normal 25lbs
16 bounce plié squats low 25lbs
20 kettle bell swings 25lbs
15 squats
12 curtsy lunges each side 10lbs
15 toe raises
1:30 wall sits
Abs
2x
15 Russian twists 10lbs
25 legs in the air crunches 10lbs
15 Russian twists 10lbs
25 one second hold crunches
15 bridges
26 min elliptical
41 min walking0 -
P90x Plyo workout0
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4 min / 1000m quick row on Concept2 as a warmup.
Circuit 1: 5 sets / 10 reps:
Bench press
Lat pulldown
Parallel bar dips
Pull ups
Single dumbbell side bends
Circuit 2: also 5 sets / 10 reps
Leg press
Pec dec
Leg curl
One arm bent over dumbbell rows0 -
30 minutes walking hills, 3.4 mph.
3 sets of 10 of the following:
push ups, dips, tri kick backs (10 lbs db's), tri push downs (10 lb db's), cable flies, chest press(10 lb db's).
Tomorrow I will be walking hills in 6 inches of snow.
Thursday I will be working on legs.
Friday I will be working on Lats/Bi's.
All with 30 minutes of cardio before or after.0
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