Daily exercise checkin

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Replies

  • ijsantos2005
    ijsantos2005 Posts: 306 Member
    M - Press
    Monday, November 20, 2017 at 12:24 PM

    Shoulder Press (5x5)
    Set 1: 166 lb × 5
    Set 2: 166 lb × 5
    Set 3: 166 lb × 5
    Set 4: 166 lb × 5
    Set 5: 166 lb × 3 [Failure]

    Bench Press (Paused)
    Set 1: 200 lb × 8
    Set 2: 200 lb × 8
    Set 3: 200 lb × 8

    Tricep Extension
    Set 1: 116 lb × 12
    Set 2: 116 lb × 12
    Set 3: 116 lb × 12

    Workout Notes: Tough. Achy shoulders, but subsided after benching.
  • Morgaen73
    Morgaen73 Posts: 2,818 Member
    I wrote exams last week so didnt go to gym after Tuesday. Here is my workout from last night.

    My workout yesterday:

    71 minutes
    553 calories

    Warmup:
    Alternating incline sprints (15 x 5 reps x 5 sets)
    Pushup 7-6-7-6-7
    Situp 7-6-7-6-7

    Back Squats:
    10x20kg
    10 x 60kg
    10x70kg
    10x80kg

    Front squats:
    10x20kg
    10x35kg
    10x40kg
    5x40kg

    Deadlift
    10x80kg
    10x90kg
    10x100kg

    I *kitten* up on my last back squat (bad form) so by the time I did my 3rd set of deadlifts I was really feeling it.
  • DamienAngelica
    DamienAngelica Posts: 281 Member
    edited November 2017
    Saturday was 45 minutes of strength training and 45 minutes of vinyasa yoga, yesterday was an hour of yoga plus a half-hour walk with the dogs, and while today should be strength training, I have a speaking engagement this afternoon with a long commute both ways so it might end up a rest day.

    It took me even longer to get home yesterday than expected and I was tired and hungry. I worked out anyway, although I focused on legs and abs and skipped arms since my shoulders were tight from all the driving.

  • SCoil123
    SCoil123 Posts: 2,108 Member
    Great workout tonight with some kettle bells and heavy bag work followed by
    3 rounds
    10 clean and press
    10 bench press
    10 bicep curls
    10 tricep kickbacks
    Then 3 rounds
    20 plank reaches
    20 sit ups
    20 reverse crunches on the bench
  • Morgaen73
    Morgaen73 Posts: 2,818 Member
    Yesterday I decided to just do some accessory work

    62 minutes
    337 calories

    Warmup: Alt
    Skipping 5 x 1 minute
    Pushup 8-7-9-8-9
    Situp 8-7-9-8-9

    Walklimbers: I keep on worrying that I', going to fall on my face in front of everyone lol
    11 seconds
    15 seconds
    4 seconds

    Hangs:
    5 seconds
    10 seconds
    15 seconds
    20 seconds

    Band assisted pullups:
    3-2-1

    Box Jumps: 12inch/30cm box
    10-10-15-15
  • ijsantos2005
    ijsantos2005 Posts: 306 Member
    T - Clean
    Friday, November 24, 2017 at 12:45 PM

    Power Clean
    Set 1: 182.5 lb × 3
    Set 2: 182.5 lb × 3
    Set 3: 182.5 lb × 3
    Set 4: 182.5 lb × 3

    Chin Up
    Set 1: BW (+30 lb) × 10
    Set 2: BW (+30 lb) × 10
    Set 3: BW (+30 lb) × 10

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

    Notes: Red band assisted.

    Power Sled
    Set 1: 55 lb × 8

    Notes: 100 ft. 8 sets.
  • SCoil123
    SCoil123 Posts: 2,108 Member
    Been slacking big time the past 2 days stuffing myself. Time to get to the gym!
  • ijsantos2005
    ijsantos2005 Posts: 306 Member
    F - Deadlift
    Monday, November 27, 2017 at 2:01 PM

    Squat
    Set 1: 260 lb × 5
    Set 2: 260 lb × 5
    Set 3: 260 lb × 5

    Notes: Deload - 10%
    Work back up in 10 lb increments.

    Deadlift
    Set 1: 410 lb × 1
    Set 2: 410 lb × 1
    Set 3: 410 lb × 1
    Set 4: 410 lb × 1
    Set 5: 410 lb × 1

    Bent Over Row
    Set 1: 220 lb × 10
    Set 2: 220 lb × 8
    Set 3: 220 lb × 6 [Failure]

    Power Sled
    Set 1: 55 lb × 10

    Notes: 100 ft. 10 sets.
  • SCoil123
    SCoil123 Posts: 2,108 Member
    Yesterday was leg day with lots of deadlifts and squats.

    Today I started week 4 of Insanity Max30 with Cardio challenge. I was so sore from yesterday that I couldn’t finish the last set of chair squats and maxed out
  • ijsantos2005
    ijsantos2005 Posts: 306 Member
    M - Bench
    Wednesday, November 29, 2017 at 8:18 PM

    Bench Press (5x5)
    Set 1: 245 lb × 5
    Set 2: 245 lb × 5
    Set 3: 245 lb × 5
    Set 4: 245 lb × 5
    Set 5: 245 lb × 4 [Failure]

    Shoulder Press (3x8)
    Set 1: 139.5 lb × 8
    Set 2: 139.5 lb × 8
    Set 3: 139.5 lb × 8

    Tricep Extension
    Set 1: 117 lb × 12
    Set 2: 117 lb × 12
    Set 3: 117 lb × 12

    Workout Notes: I felt pretty strong on the bench today.
  • ijsantos2005
    ijsantos2005 Posts: 306 Member
    T - Snatch
    Friday, December 1, 2017 at 3:09 PM

    Squat
    Set 1: 270 lb × 5
    Set 2: 270 lb × 5
    Set 3: 270 lb × 5

    Power Snatch
    Set 1: 145 lb × 2
    Set 2: 145 lb × 2
    Set 3: 145 lb × 0 [Failure]
    Set 4: 145 lb × 0 [Failure]
    Set 5: 145 lb × 0 [Failure]
    Set 6: 145 lb × 0 [Failure]

    Notes: Bugging my shoulder.

    Chin Up
    Set 1: 17 reps
    Set 2: 13 reps
    Set 3: 10 reps

    Glute Ham Raise
    Set 1: 8 reps
    Set 2: 8 reps
    Set 3: 7 reps

    Notes: Yellow band assisted.

    Power Sled
    Set 1: 55 lb × 12
  • SCoil123
    SCoil123 Posts: 2,108 Member
    Ladies boxing and we had tire flips as part of conditioning...it’s always a great workout when it starts with tire flips
  • ijsantos2005
    ijsantos2005 Posts: 306 Member
    Th - Bench
    Tuesday, December 5, 2017 at 4:10 PM

    Bench Press (Singles)
    Set 1: 284 lb × 1
    Set 2: 284 lb × 1
    Set 3: 284 lb × 1
    Set 4: 284 lb × 0 [Failure]
    Set 5: 284 lb × 0 [Failure]

    Shoulder Press (3-5RM)
    Set 1: 176.5 lb × 3

    Tricep Dip
    Set 1: BW (+62.5 lb) × 15
    Set 2: BW (+62.5 lb) × 15
    Set 3: BW (+62.5 lb) × 12 [Failure]

    Workout Notes:
  • SCoil123
    SCoil123 Posts: 2,108 Member
    Insanity Max 30 month 2 Max Power...so much leg work!
  • ijsantos2005
    ijsantos2005 Posts: 306 Member
    M - Press
    Saturday, December 9, 2017 at 3:07 PM

    Shoulder Press (5x5)
    Set 1: 166 lb × 5
    Set 2: 166 lb × 5
    Set 3: 166 lb × 5
    Set 4: 166 lb × 5
    Set 5: 166 lb × 5

    Bench Press (Paused)
    Set 1: 202.5 lb × 8
    Set 2: 202.5 lb × 8
    Set 3: 202.5 lb × 6 [Failure]

    Tricep Extension
    Set 1: 118 lb × 12
    Set 2: 118 lb × 12
    Set 3: 118 lb × 11
  • SCoil123
    SCoil123 Posts: 2,108 Member
    Great work out today
    Upper body - bench 5x5 85lb
    Shoulder press 3x8 55lb fast
    Superset - push ups and tri dips
    Lower body - leg press 5x5
    Iron leg complex 2 1min rounds
    Weighted donkey kicks
    And weighted bridges
    Planks and mountain climbers for abs then 40 min of boxing work
  • ijsantos2005
    ijsantos2005 Posts: 306 Member
    T - Clean
    Monday, December 11, 2017 at 3:16 PM

    Squat
    Set 1: 290 lb × 5
    Set 2: 270 lb × 5
    Set 3: 270 lb × 5

    Notes: 2 back-off sets.

    Deficit Deadlift
    Set 1: 335 lb × 4
    Set 2: 335 lb × 4

    Notes: 2” deficit
    Beltless

    Chin Up
    Set 1: BW (+35 lb) × 10
    Set 2: BW (+35 lb) × 10
    Set 3: BW (+35 lb) × 9 [Failure]

    Glute Ham Raise
    Set 1: 10 reps
    Set 2: 10 reps
    Set 3: 10 reps
  • SCoil123
    SCoil123 Posts: 2,108 Member
    Insanity Max Cardio day
  • stingrayinfl
    stingrayinfl Posts: 284 Member
    elliptical 51 mins, 45 min run, chest workout, pullups, pushups, ab work,
  • ijsantos2005
    ijsantos2005 Posts: 306 Member
    Afternoon Workout
    Tuesday, December 12, 2017 at 2:57 PM

    Power Sled
    Set 1: 65 lb × 6

    Notes: 100 ft. 6 sets.