Workout of the Day

[sigboy40]

Calisthenic warm up

200 squat challenge- Week 3 Day 1 19/24/19/19/27 Total=109

Two Hundred Situp Challenge, initial test-112
(for clarification, this program is just modified crunches)

[Big Jake]

Yesterday I went on an 8.3 mile loop with a 40 lb pack through a park with hiking trails near my house. It was hell on my feet, and my hips are pretty sore today from carrying the load. Nonetheless, carrying your equipment for long distances is essential training, and though it is uncomfortable and relatively boring, it is something that you must KNOW that you can tolerate at the drop of a hat.

[Babidoll85]

Is there anyone not as kickass as most of the people here? Haha, I feel like a bum!

[the_alias]

Monday = ran home from work with 10lb bag with all my work stuff. 3.0km with 119m ascent.

Yesterday was
Warmup 2 rounds:
10 x situp
10 x Fist pushups
10 x frog jumps
10 x Squats
10 x mountain climbers (each leg)
10 x supermans

Then it was self defence practice before workout of:
3 rounds of
Pushpress 20kg - 15/11/9
200 m sprint
25 Squats
30 second plank

followed by some ground work.

[Babidoll85]

10 x Fist pushups

I read that as 10X fist pumps

[Babidoll85]

Getting ready to head to the gym. Hoping to dig deep and push myself hard. My gym buddy happens to be someone who could workout while readin a magazine, so not very motivational.

[Bubba Enfield]

Weights this morning. Barbell squats, bench press (drop sets), rear delt flies (drop sets), dumbbell shoulder press (drop sets), dumbbell curls (drop sets).

At noon I ran 5K. Six weeks till race day, and my cardio needs a lot of work.

[Bubba Enfield]

50 pullups, 100 pushups, 5K run.

[Babidoll85]

Did 2 miles today. Would've done more, but at 1.8 moles I started getting a wicked blister oh well, better than nothing!

[L1Z4RD]

Did cardio in the morning. I want to do more, but there's a festival going on.

[Bob Bobberino]

I went through the P90x program, and have been doing a few hundred pushups a day, or weights, crunches, situps, pullups or whatever hell else I feel like most days since. I'm going to start a 2nd cycle of the P90x again soon. I guess martial art class counts as a workout, and training at home would too. So I train striking, empty hand techniques and knife and stick everyday. (Well, almost everyday.)

[Bubba Enfield]

350 pushups (14x25).

[the_alias]

Sunday was stair running.
4x 238 stairs.

Good infograph on HIIT: http://www.greatist.com/cms/wp-content/ ... aining.png

[phil_in_cs]

pushups w/ 40lb vest - 25, 15
overhead squat - 45x10, 65x10, 85lb 4x10
bb curls 45x15, 65lb 4x10

[Bubba Enfield]

100 pullups. Took 13 sets.

[phil_in_cs]

4/2 PM sets, outside (cool day with the storms to our east)
clean 95lb, press it up to failure, 5 sets
farmer's walks using cinder blocks, 50 yards, 5 sets

[North Force]

This is a workout plan that has worked very well for me in the past - and will be starting again. You workout 4 days in a row with the 5th day off to fully rest your muscles. It will give you fairly fast results and it will build strength without necessarily building bulk.

This is not a Monday, Wednesday, Friday work out.

Lets say you start this on Monday...

Monday - Work out Chest and Triceps - Only concentrate on these 2 areas and do as many various exercises for each area.
Tuesday - Back and Biceps - Again, Only concentrate on these 2 areas and do as many various exercises for each area.
Wednesday - Legs and Shoulders - Again, Only concentrate on these 2 areas and do as many various exercises for each area.
Thursday - Start over with Chest and Triceps - Only concentrate on these 2 areas and do as many various exercises for each area.
Friday - Your day of rest.
Saturday - Continue with Back and Biceps.
Sunday - Continue with Legs and Shoulders.

And on you go.

Buy working out this way you are only working specific groups of muscles and giving the others a rest. You will get much faster results this way rather then working out all muscle groups every other day like most do.

If you are just starting out - go slow and light - so that your muscles and tendons can adjust to it, and so that you lift correctly and get into proper form. Go slow and light for about 2 weeks - then start adding weight so that your muscle group is tired after 3 or 4 cycles of 8 to 15 reps.

While using weight machines are a good idea when starting out - Using Free weights will give you much better results and make you much stronger over all. With free weights you are always using more muscles than just the one you are concentrating on, this will help "Cross-Build" all your muscles.

I also found that sitting in a sauna for about 15 min before working out helped. I felt that id warmed me up and i felt fresher when lifting.

And do not shower for at least 1 to 2 hours after you workout. Why? The heat from the shower will draw the blood to the surface and away from the muscles that need it the most. Just let your body cool down by its self, then you can clean up.

Good Luck.

[keith-o]

Turkish Get-up - 3 right arm & 3 left arm, with three push presses each round
50 mountain climber - 2 count
rest as needed

This workout could take between 25 and 40 minutes.

Increase weight each round. Perform 3 TGUs and then perform 3 shoulder presses or push presses before switching to the other arm. Record the max weight lifted for each arm. If you max before the 6th round, stay with the same weight. It is not necessary to increase the weight each round.

Men-start with a 25 or 30 pound weight, women start with a 15 or 20 pound weight.

Warmup & Cool down: Trainer's choice

[Roger Brough]

Once the water warms up a bit more I will return to one of my favorite outdoor workouts, which is swim-fishing. There are two reservoirs I like to use, and a catfish pay lake. I do not like to use a snorkel or mask, but almost always use a set of scubapro fins. Essentially, I make up a few gobs of stinkbait and then grab a rod and head out into the deepest water. The pay lake owner caught me once, and despite the fact that I had paid his fee, he did not like the fact that I was swimming. Once I get out there, I tread water, and lower the bait somewhere near the bottom. Once a fish takes the bait, the real workout begins. A nice-sized catfish can be quite a workload in the water, and a challenge to maintain control of while I get him to the surface and then to the shore. I have had them pull me under and some fairly long distances. Three challenges arise simultaneously, the need to keep control of the fish, the need to maintain control of my gear, and the need to occasionally gulp air. I like that it results in both a total-body workout and a meal or two. The added plus is that early in training panic can set in, which allows one to work on breathing control and heart rate.

[phil_in_cs]

Once the water warms up a bit more I will return to one of my favorite outdoor workouts, which is swim-fishing. There are two reservoirs I like to use, and a catfish pay lake. I do not like to use a snorkel or mask, but almost always use a set of scubapro fins. Essentially, I make up a few gobs of stinkbait and then grab a rod and head out into the deepest water. The pay lake owner caught me once, and despite the fact that I had paid his fee, he did not like the fact that I was swimming. Once I get out there, I tread water, and lower the bait somewhere near the bottom. Once a fish takes the bait, the real workout begins. A nice-sized catfish can be quite a workload in the water, and a challenge to maintain control of while I get him to the surface and then to the shore. I have had them pull me under and some fairly long distances. Three challenges arise simultaneously, the need to keep control of the fish, the need to maintain control of my gear, and the need to occasionally gulp air. I like that it results in both a total-body workout and a meal or two. The added plus is that early in training panic can set in, which allows one to work on breathing control and heart rate.

Cool story, bro. This thread, though, is for posting the workout you did today, or asking questions related to workouts. This section is for posting Personal Experiences.

[Roger Brough]

Got it. Soon enough though. Can't wait.

[phil_in_cs]

outside, in the heat, humidity, and mosquitoes...

barbell hang/full snatch, 65x5, 95x5x3
clean and press, 115x5x3
combo of deadlift, bent row x 5, clean, press x 3, 115x3x3

[Bubba Enfield]

100 pullups, 200 pushups, 300 squats.

Done in 20 rounds of 5 pullups, 10 pushups, 15 squats. Pullups were all-the-way-up and all-the-way-down, 65 wide grip-palms out and 35 close grip-palms in. Pushups with my feet on the third stair. Squats were a$$ to grass. It took forever; I wasn't going for time, I was doing housework between rounds.

If you do this workout fast, and warm up and cool down with a mile run, then it's "The Murph". The way I did it it's more like "Murph's Granny".

[Carl M Neit]

100 pullups, 200 pushups, 300 squats.

Done in 20 rounds of 5 pullups, 10 pushups, 15 squats. Pullups were all-the-way-up and all-the-way-down, 65 wide grip-palms out and 35 close grip-palms in. Pushups with my feet on the third stair. Squats were a$$ to grass. It took forever; I wasn't going for time, I was doing housework between rounds.

If you do this workout fast, and warm up and cool down with a mile run, then it's "The Murph". The way I did it it's more like "Murph's Granny".

That's an impressive workout. How long to complete?

I have an old articulating-loader tire that I flip (Just over 300 lb). 140 flips 2x10, 2x15, 2x20, 2x25. 30 sec break between each set. 17 min total.