Daily exercise checkin
Replies
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10/16 workout
1. Repeat for 15m
* 10 burpees
* 15 cal rower
(Completed 4 full sets + 10 burpees and 3 cal row)
2. Superset A - 3 sets
* Barbell bench press - 8 reps @ 160
* Incline dumbbell press - 8 reps @ 50ea
* High-Low cable fly - 15 reps @ 48
3. Superset B - 3 sets
* Lat pull down - 8 reps @ 130
* Seated Cable row - 8 reps @ 100
* Straight arm pull down - 15 reps @ 402 -
Tonight's workout:
3 x 30 Calf raises
3 x 10 Front deltoid raises
3 x 10 Weighted squats plus pulses
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 10 Chest fly
3 x 10 Tricep extensions
3 x 15 Glute bridges
3 x 7 Bench press
3 x 15 Bent leg kickbacks
3 x 11 Bicep curls
3 x 15 Fire hydrants
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
It was definitely a workout of grim determination, because my heart just wasn't in it tonight. I told myself a few times that I could quit early, but I didn't. Yay for being driven, or maybe just stubborn.2 -
@DamienAngelica.............Stubborn Works! Nice job!1
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Great workout tonight
Bench press 5x10 65lb
Shoulder press 4x8 45lb
Pull ups 10x10
Hanging leg raises 10x10
3 rounds:
100 ropes
10 medicine ball burpees
10 tire flips
Followed by 1hr boxing training3 -
Well rested and had a great leg day! Didn't even realize my last workout was on legs I'm not complaining though! Did all exercises on the Smith machine which I got to go heavyyyy on! Except the cable kick backs. All abt those peach gains
Box squats 4 sets of 10 increased the weight for last 2 sets
Hipthrusts 4 sets of 10 -15
Sumo deadlifts 4 sets of 10@50lbs , 7@100lbs
Cable glute kick backs 4 sets of 12
23 mins on cardio machines 247 cals2 -
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October 17
15 mins Yoga
30 min treadmill
Have a great day all!!1 -
Last gym session before I leave for CO tomorrow............looking forward to some beautiful hikes while I'm there.
15 min warm-up including hip stretches, planks, windshield wipers, leg lifts, RDL"s, goblet squats and mini shoulder thereapy
20 min StairMaster
15 min Ab workout
70 min Strength Training including
78 decline situps
BB dead lifts, 10 w/105, 8 w/125 and 6 w/135 lbs
Incline DB bench press, 15 w/15 lbs, 12 w/17.5 lbs, 8 w/20 lbs, 6 w/20 lbs and 3 w/22.5 lbs
4X10 assisted chinups
DB bench press, 12 w/17.5 lbs, 10 w/20 lbs, 8 w/20 lbs and 6 w/22.5 lbs
4X28 method flat bench DB chest fly w/15's
4X12 bent over DB row w/30's
4X10 assisted dips
5X15 DB pullovers w/27.5 lbs
5 sets to failure cable crossovers1 -
I golfed this morning and GOT A HOLE IN ONE! OMG... what a thrill!
25 minutes of yoga too!
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https://www.fitnessblender.com/videos/strength-hiit-and-pilates-workout-for-a-bigger-butt-and-strong-legs-lower-body-burnout
Strength - 8 Reps Each x2 Each in an ABAB Format
Deadlifts - Kelli is using 48 lbs total
Ski Squats - Kelli is using 36 lbs total
Side Lunges - Kelli is using 18 lbs total
Squats - Kelli is using 36 lbs total
Long Lunges - Kelli is using 24 lbs total
Sumo Squats - Kelli is using 24 lbs total
Water Break
HIIT - 20 On, 10 Off x3 Each
Curtsy Jump Repeater
Mt Top Squats
Burpee Hold
Jumping Lunge Splits
Quick Water Break
Knee Downs
3 Pulse Squat Jumps
Wide Squat Ski Squat Combo
Slow-Mo Burpee
Pilates Burnout - 40 Seconds each, with 10 seconds rest in between each
Kneeling Leg Raises + Pulse
Hamstring Curls
Bow Taps
Elbow Tap Lifts
Bridge3 -
Took it easy today - 2.88 miles on the treadmill in 45 minutes. Still a bit sore from the weekend.1
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Skipped my run because our air quality is bad with the fire locally and kept it light with 30 min Pilates instead1
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Got in a great workout today!
Did some back workouts and cardio
Cable rows 4x12
Wide grip lat pulldowns 4x12
Close grip cable pull downs 4x12
Delt Cable exercises 4x12
One arm lat pull downs 3x10 each arm
One arm row on cables 2x10 each arm
Back hyperextension 3x10
Trx rows 5x10
Would like to do more Pilates and trx do u guys know of any good beginner routines?1 -
Last night was an hour of Vinyasa flow yoga. Tonight it's back to strength training - the same 80-minute workout from a few posts up.2
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ok so far this week I've done 30 minutes of exercise (on Monday) before dropping a 25lb kettlebell on my head. 3 stitches later ... Going to see if I can work out tonight.0
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18 holes of golf playing two balls per hole while pulling clubs 5.23 miles.
30 min. yoga0 -
So far today:
40 min of walk/run intervals
60 min of splitting wood
100 jumping jacks
later I will stack the firewood (about 10 min)
after work I plan to shoot some hoops1 -
F - Deadlift
Wednesday, October 18, 2017 at 11:35 AM
Squat
Set 1: 255 lb × 5
Set 2: 255 lb × 5
Set 3: 255 lb × 5
Deadlift
Set 1: 285 lb × 3
Set 2: 285 lb × 3
Bent Over Row
Set 1: 210 lb × 10
Set 2: 210 lb × 10
Set 3: 210 lb × 10
Glute Ham Raise
Set 1: 6 reps
Set 2: 6 reps
Chin Up
Set 1: 50 reps
Notes: 10 sets x 5 reps1 -
Had very limited time on my lunch break, but was able to get a mile "run" in with the dogs. Slow and a lot of stops as they feel they need to pee on EVERY. SINGLE. TREE. they pass lol. The short runs still count though and there's always after work to get more time in1
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1.5 miles on the treadmill (20 minutes)
Spartan workout:
3 x 10 burpees
3 x 20 walking lunges
3 x 14 modified pull ups
3 x 40 seconds wall sit
3 x bear crawls
3 x 8 pushups
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Somebody call me a wheelchair
10/18 Workout
For Time
40 single-leg box squats
35 wall-ball shots @ 10lbs
30 box jumps @ 16in
20 deadlifts @ 135 lbs
15 power cleans @ 95 lbs
5 front squats @ 95 lbs
(Completed in 17:08)
Rest
Superset A - 3 sets
8 Back squats @ 135
8 Cyclist squats @ 95
15 leg extensions @ 30
Superset B - 3 Sets
8 Laying hamstring curls @ 30
8 Dumbbell Romanian Deadlifts @ 50
15 leg presses @ 1402 -
Yeah I'm good thank
OK did crossfit yesterday
Warm up:
Single Unders x 1 minute
Cossack Squats 2 x 10
Hammie Kicks 2 x 10
Cuban press 3 x 5
Cay & Cow x 10
Deadlift Complex: x 4 rounds with 65lbs
Good morning x 5
Single leg deadlift (alternating) x 10
Sumo deadlift high pull x 10
Press: x 4 rounds with 45lbs bar
Strict press x 5
Push Press x 5
Push Jerk x 5
Midline:
Tabata side plank x 4 minutes
Conditioning: 6m25s with 45lbs bar
15-12-9-6-3
Sumo deadlift high pull
Push Press0 -
Been doing exercise without tracking on here... But today was Week 4 day 3 of the 5-week NHS Strength & Flexibility podcast. I am absolutely meeting my Waterloo in press-ups (push ups). I can do them against a wall, at a fairly steep incline, but as soon as I move to the back of a bench (much less the seat of the bench) I'm flummoxed. Just can't bend my arms the full way. Grrr.0
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Plank dips
Plank leg lifts
Commandos
Mountain climbers I was sweating already
Sit ups with alternating leg raise
Crunches on stability ball
Scissors
Reverse crunch with leg raise
30 secs each repeat 3x
BB Over head shoulder press
BB Behind the shoulder press works delts
90 degree lateral raise
front raise
Around the world's
3x10 each
13 mins stairs
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M - Press
Thursday, October 19, 2017 at 12:13 PM
Shoulder Press (5x5)
Set 1: 163 lb × 5
Set 2: 163 lb × 5
Set 3: 163 lb × 5
Set 4: 163 lb × 5
Set 5: 163 lb × 5
Bench Press (Paused)
Set 1: 195 lb × 8
Set 2: 195 lb × 8
Set 3: 195 lb × 8
Tricep Extension
Set 1: 112 lb × 12
Set 2: 112 lb × 12
Set 3: 112 lb × 121 -
Another lunch break run today with my dogs!0
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100 jumping jacks
1 hour gardening
1 hour (approx) weed eating0 -
Tonight is 90 minutes of Vinyasa flow yoga.0
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