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  • TX_Mike
    TX_Mike Posts: 27
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    Quick workout because of an afternoon meeting.
    3x of each:
    10 Bent over reverse grip rows 40# dbs
    10 Incline bench curls 25# dbs
    8 Seated bent over reverse flys 20# dbs
    6 Hammer curls 35# dbs
    10 Cable low rows 80#
    8 Standing curls 60# curl bar
    10 Rope straight-arm pulldown 60#
    10 Rope curls 80#
  • CarmineDeMarco
    CarmineDeMarco Posts: 39 Member
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    Ran 3.25 miles.
  • jopko
    jopko Posts: 11
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    Lovingfit- Muscle Authority Workout modified

    Chair dips x8
    Spiderman Push-ups x8
    Press & Push Combo x8
    Back lifts x 10

    6 rounds, time 24:46
  • MisterDerpington
    MisterDerpington Posts: 604 Member
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    Goblet Squats 40lb 3x5 (plus warmup sets)
    Barbell OHP 85lb 3x5 (plus warmup sets)
    Seated Leg Curls 150lb 3x5 (plus warmup sets)
    Lat Pulldowns 120lb 3x15
    Tricep Rope Pushdowns 30lb 1x10
  • Chelkb
    Chelkb Posts: 65 Member
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    25 minutes of LB's Ultimate Body Sculpt & Conditioning and 20 minutes on tm @ 6.4mph.
  • smc864
    smc864 Posts: 570 Member
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    Shoulders

    3 sets of 12 for each

    Arnold Press
    Military Press
    Lateral Raises
    Close Grip Upright Rows
    Rear Delt Machine

    45 min cardio -- 2 min walking/running intervals
  • greghei1
    greghei1 Posts: 10 Member
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    50m on erg (Concept2) - damper setting 4.

    30m steady state @ avg pace of 2:05.1, rating 22-23

    4m rest

    10m - 1m on/1m off: On = rating 10-12, Off = rating 20-22, all at 2:06 pace

    4m rest

    10m - 1m on/1m off: On= rating 28-30, pace: 1:55 (except for final "on" minute, which was at a 1:45 pace), Off = rating 20-22, pace: 2:08

    1203 kcal burned per Polar HR monitor, avg HR: 159, max HR: 184
  • brendansmithptatc
    brendansmithptatc Posts: 20 Member
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    Not very kick azz but good for a Friday, I am deloading my pushing exercises cuz' my shoulders have been sore doing the sets.

    Precor 100i 25 Minutes

    DB Military Press 2 10 60
    Cybex Assisted Pull Up 2 10 95
    Bench Press, Barbell 2 10 135
    Cybex Assisted Chin Up 2 10 95
    Incline Bench Press 2 10 105
    Single Arm Row 2 8 60
    Cybex Pec Fly 2 8 160
    Cybex Seated Row 2 8 140
    Cybex Assisted Tricep Press 2 8 65
    Preacher Bench Barbell Curl 2 8 75
    Upright Row 2 8 70
  • dicoveringwhoIam
    dicoveringwhoIam Posts: 480 Member
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    WO: bench press, several sets of 5 reps to work up to 5.5reps of 115lbs, dead lifts, several sets of 5 to work up to 10 reps of 195lbs. Both PRs for me. Circuit 4x around, 8 reps; 110lb pull downs, incline dumbbell press 35lbs each, trap deadlifts 150lbs, 40sec plank in a balance ball. Luv this workout!!
  • wildcatnyc
    wildcatnyc Posts: 2,410 Member
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    1 hour bar method class
  • Yetta729
    Yetta729 Posts: 68 Member
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    TurboFire HIIT25 and Sculpt30
  • FindingMyPerfection
    FindingMyPerfection Posts: 702 Member
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    Stuck at home today so body weight workout

    30 calf raises
    25 good mornings
    20 squats with 5sec hold in the hole
    15 hip thrusts with 10sec hold at the top
    3 min jump rope
    90sec rest

    Repete 5 times
  • CubicalF13
    CubicalF13 Posts: 263 Member
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    This was yesterdays routine.
    Morning -> 30DS(Level2, Day 18)
    Afternoon -> Calisthenics + Other types of body weight(102kgs) exercises

    Push Ups 3x24
    Sit Ups 3x24
    Pull Ups 4x10
    Bulgarian Split Squats 4X10 on each leg
    Inverted Row 4x10
    Shoulder Press 3x10 against a wall, upside down.
    Tricep Extensions 4x10
    Inverted Bicep Curls 4x10
    Dips 3x10
    Isometric Leg Holds 4x 1 minute
  • l_ashley
    l_ashley Posts: 154 Member
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    Didn't get to workout today unfortunately :(

    Yesterday I did 20 mins on elliptical, then

    Barbell side squat 3X15
    Dumbell deadlift 3X15
    Leg press 3X15
    Plie dumbell squat 3X15
    Calf raises 3X20
  • TheEffort
    TheEffort Posts: 1,028 Member
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    I completed P90X Legs & Back and Ab Ripper X this morning between 3:00 a.m. and 4:30 a.m. :happy:
  • Ejourneys
    Ejourneys Posts: 1,603 Member
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    Tonight's workout still to come. Last night's: 60 minutes and 14.25 miles on the mini-bike.
    Since Sept. 1, 2012, I've put 4,356.5 miles on that puppy.
  • tuckerrj
    tuckerrj Posts: 1,453 Member
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    It's WEDDING DAY, for my daughter. So my workout consisted of 60+ minutes of shoveling snow so we can get out of the driveway and get there on time!!! My driveway is 160 feet long so I'm not joking.
  • singingflutelady
    singingflutelady Posts: 8,736 Member
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    50 minute intense cardio class

    Back squat 1 x 10 45 lbs, 1 x 10 95 lbs, 3 x 10 115 lbs, 3 x 8 120 lbs (new PR)
    RDL 3 x 10 115 lbs
    Leg Press 3 x 8 240 lbs
    Leg press calf raises 3 x 10 180 lbs
    Leg extensions 3 x 10 115 lbs
    Leg Curls 3 x 10 75 lbs
    Single leg RDL 3 x 10 (per leg) 35 lb KB
    Bulgarian Split Squats 3 x 10 30 lb goblet style with KB
    Forward Lunges 3 x 10 (per leg) 50 lbs (25 lb DB in each hand)
    Glute Bridges 3 x 10 80 lbs
    KB swings 3 x 15 35 lbs
  • fourfiftythree
    fourfiftythree Posts: 203 Member
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    Plyo X. One of my faves.
  • kelly_e_montana
    kelly_e_montana Posts: 1,999 Member
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    Yesterday:

    CrossFit: WOD centered on clean and jerks and toes to bar. Right now I can only clean and jerk about 100 pounds. Actually, I can clean and press that. My clean is so bad that I don't need to jerk anything. I am not at toes to bar so I am working on knees to elbow. 15 minutes of C&J practice, followed by 10 C&J, 10 knees to elbows, 8 C&J, 10 knees to elbows, 6 C&J, and 10 knees to elbows. Then found 3 rep max for C&J. Again, hung up in the clean portion.

    Next: Gym time

    Okay, first I should preface this by saying that generally I don't lift every day because I do Crossfit. I just like to work on things that could use some work frome from my Crossfit workouts and/or supplement with some additional strength training. However, I was going to do a whole upper body work out and a little lower body (already hit that hard this week). I ran out of time and after already starting chest/back/bis, I realized I would need to do shoulders and tris the next day.

    Things that are bugging me from Crossfit (skill work): Worked on assisted pull ups and dips, with jump rope intervals in between sets. Then deadlifted 155 @ 2 sets of 3 then 135 @ 1 set of 5. Worked on some front squats but mostly for rack position. I have a wrist injury so I am working on cross-grip position in lieu of the front rack position from the clean. Practiced my clean some more with a 45# oly bar. Did 2 sets of 8 kettlebell swings with a 25 lb kettlebell.

    Now moved on to my weight lifting: I worked on chest/back/bis with chest press machine: 8 reps at 110, 2 sets of 5 reps at 115, and 2 sets of 3 reps at 125. Pec flyes with 20 lb dumbells, 2 sets. Bent over dumbbell rows: 30 pounds, 2 sets of 8. Lat pulldowns: 110, 2 sets of 8. Rear deltoid machine: 2 sets of 8 at 75#. Decline bicep curls: 2 sets of 8 at 15 pounds. Hammer curls: 1 set of 5 at 25, followed by 2 sets of 8 at 20 pounds. 2 sets of back rows with resistance bands.

    Finally, I swam for about 30 minutes, alternating freestyle, breast stroke, and side stroke.

    Today I will swim again and do those shoulders and tris..and ABS!

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