Workout of the Day

[phil_in_cs]

afternoon workout today:
pushups tf, 46, 25
overhead squat, 45x10, 65lb 4 of 8
barbell curls, 45x15, 65 4lb of 15
bent over row, 135x10, 185lb 4 of 8

[Bubba Enfield]

This afternoon was boot camp class. Focus was on cardio and core.

Today was also the final weigh-in for the gym's biggest loser competition. Overall, I gained half a pound, and lost three inches from my waist. I'm quite pleased with that, as my intention was reducing bodyfat rather than losing weight.

[Big B]

I've done THIS workout a couple of times recently. You need to start with pretty light weights, which feels weird since you start with deadlift. It's a bit of an ass-kicker, or at least more so than I thought it would be.

[averagemutt]

I will do a 3 mile today, ive been procastinating for a month and now Im getting fat!

[Regular Guy]

3/6
1 mile power walk.

[phil_in_cs]

I feel like I'm over my chest cold, but when I start working I really get winded quick. I guess my lungs aren't back to full speed in processing air. The deadlifts in particular left me gasping, and that's not even that much weight.

all on minute intervals:
Pushups, feet in big exercise ball, 26, 15, 14
deadlift, 185lb, 5 sets of 10
press, 95x5, 115x5, 135x5, 115lb 2 of 5, 95 2 of 5

[Bubba Enfield]

I've been experimenting with dumbbell complexes. 10 rounds:

5 overhead squats
5 rowing pushups
5 clean and press
10 mountain climbers.

[Regular Guy]

3/7 1.5 hrs kettle bells, sit ups, squats, stair dashes and push ups
3/8 1 mile power walk

Stair dashes are when I run up and down the stairs in my house, usually 10 times.

[phil_in_cs]

pushups, feet on exercise ball, 30, 17, 15
db snatch, from the hang, per arm - 40lb x 5, 55lb 3 of 3
SDLHP, 75, tabata

[Bubba Enfield]

Saturday morning: squats, overhead press, power cleans, bench press (drop sets), curls (drop sets).

[We'reWolf]

yesterday was pull ups, push ups, and 888s ( good mornings, bent over rows, up right rows, military, squats, switch legged squats, jump squats, and power cling) and2 mile run.

[Lone_Gunman]

Today's workout was:

.05 mile walking warm up with stretching (about 1-1/2 minute)
Run 1 mile @5.3 mph

3x10 tricep dips

3x of the following superset:
With 45 lbs straight bar-
10 standing curls
10 seated curls
10 scull crushers
10 tricep bench presses

3x of the following superset:
With unweighted bench press bar (45lbs.)
12x curl tosses
12x reverse curls
12x 50 lb. cable crunches


3x of the following superset:
12x 50 lb. Triceps cable pushdowns
On a bench- 30 seconds of butterfly kicks into 10 crunches.
45 second plank

3x of the following superset
10x 30lb standing dumbell curls
Crunches on exercise ball

Burn out set of Standing overhead tricep press- 30lbs. 50x

Burn out set of curls-
10x 45lbs
10x 35lbs
10x 25lbs
10x 10 lbs


3x 12 leg lifts at dip station (abs)

Run 5 min@ 5mph
Walk 5 min @ 3 mph


I've lost 22 lbs since November 27th, 48lbs since last March.

I weighed in at 217 lbs last Monday, highest ever recorded weight was 272lbs. 4.5 years ago.

[sigboy40]

Good Day!!!!!!!!!!
Calistenic Warm up:
1 minute Jumping Jacks
1 minute Jump Rope
1 minute Steam Engines
1 minute Jump Rope
1 minute Toe Touches
1 minute Jump Rope
1 minute Air Squats
1 minute Jump Rope

100 push up Challenge Week 4 Day 3 29/33/29/29/40 (yes, I went back a week, Week 6 is kicking my ass)
Immediately after push ups(no rest)-
Chest Fly 25x 2-25 dumbbells
Chest Press 25x 2-25 dumbbells

Burpee Challenge
30 second Jump Rope
1 Minute Burpees-14
1 Minute Rest
30 second Jump Rope
1 Minute Burpees-15
1 Minute Rest
30 second Jump Rope
1 Minute Burpees-10
1 Minute Rest

10x Dips 5x Chin Ups 3 Sets
10x 25lbs Curls 25x Tricep Dips 3 sets

<45 minutes.

[Bubba Enfield]

Yesterday was boot camp class. Focus on legs and back; must have done 350 or more squats. This morning my legs weren't recovered enough for weights. Tonight I'm bailing on my MMA class, so this afternoon I did ten rounds of:

5 pullups
10 pushups (feet on fourth stair)
20 mountain climbers

which translates into 50 pullups, 100 elevated pushups, and 200 mountain climbers in around half an hour.

[Bubba Enfield]

An article I thought might appeal to the readership:
http://www.menshealth.com/fitness/fitness-survive-wild

Talks about the applicability of strength and fitness to survival situations.

"I meet men all the time who can bench 400 pounds but can't climb up through a window to pull someone from a burning building. I know guys who can run marathons but can't sprint to anyone's rescue unless they put their shoes on first. Lots of swimmers do laps everyday but can't dive deep enough to save a friend, or know how to carry him over rocks and out of the surf."

[Regular Guy]

3/13
45 mins cardio, lots of squats, push ups, sit ups and curls. Phewwww.

[NiGHTMARE-Z]

Military Sniper work out:

day 1: run
day 2: run
day 3: run
day 4: bench press 225 lbs
day 5: run
day 6: bench press 225lbs
day 7: run

[phil_in_cs]

long route (~3.6 miles) 80lb load, 58 minutes.

[DannusMaximus]

Did a 'boot camp' style workout yesterday. Nothing spectacular as far as the types of exercises or number of reps, but I noticed that I was nauseated as hell very quickly. I've been doing similar workouts all winter, so the work load didn't do it...

I think the warm/hot weather did. It's been in the high 70's around here, was probably 80 or so when I did the workout at noon yesterday (it was all outside, some of it in a parking lot and on the road). I'm not used to the heat at this point, my weightroom work has been indoors and my runs have been at night when it's still pretty cold, or at least cool. Anyway, note to all the folks out there who have distinct seasons in their AO - - acclimate to the new temps/humidities as you move your workouts outside. I've got another workout tomorrow, and temps should be high again, so I'll make sure to eat earlier and pound the water tonight in preparation.

[TxZA]

Same workout every day in school
100 push ups
50 sit ups
2.5 mile allterain jog
3 sets of 5 min ring time
if 5 min doesnt sound long try it some time with guys with the same training as you all trying to graduate top of class

[Bubba Enfield]

A quick dumbell complex today. Drop sets for shoulder press (30lbs x10, 20x10, 15x10) followed immediately by drop sets on bent-over rows (30x10, 20x10, 15x10). Done twice, took less than 15 minutes, and set my upper body on fire.

[Regular Guy]

3/15
1.5 hr grappling, 30 minute knife defense
3/16
1 mile power walk on lunch break

[phil_in_cs]

a day off, so a leisurely 6 miles w/ the family hiking in a park. 40lb weight vest and 20lb day pack.

[sigboy40]

Calistenic Warm up:
1 minute Jumping Jacks
1 minute Jump Rope
1 minute Steam Engines
1 minute Jump Rope
1 minute Toe Touches
1 minute Jump Rope
1 minute Air Squats
1 minute Jump Rope

Calf raises to failure

Self administered Army PT test
Max Push Ups-74 99 points
Max Sit Ups-51 71 points
2 Mile Run- 14:00 94 points
Total-264
I have no idea while I ran so slow, normally I'm under 13:00, and situps have always been my weakest event.

Burpee Challenge
30 second Jump Rope
1 Minute Burpees-14
1 Minute Rest
30 second Jump Rope
1 Minute Burpees-15
1 Minute Rest
30 second Jump Rope
1 Minute Burpees-10
1 Minute Rest

10x Dips 5x Chin Ups 3 Sets
10x 25lbs Curls 25x Tricep Dips 3 sets

Wedensday and Thursday were light days due to me working 16 hour days.
Wens-
Pull-ups 5x4
Pushups 25x4

Thursday-
Weapons PT w/10 pounds 15x all four exercises.