Since all great things come in pairs (hands, feet, peanut butter and jelly, Abbot & Costello), it only makes sense to have a match to the Nutrition Check-In. So...when was your last workout and what was it? No need to give poundages, unless you want to boast, I mean share. And I'm sorry, but for all intents and purposes, attending a martial arts class does not qualify as a "workout", regardless of how intense. We're talking about non-dojo-related exercise. Cardio, weight training, calisthenics, whatever. Also, please don't use this thread as a workout journal. That's why there's a "Journal" section of MAP. This is simply to share what you've recently done, and to maybe squeeze out an ounce of motivation to those in need. Remember, everyday you don't train, your opponent probably is. Moi: Tuesday night: 1-arm DB Snatch 5x1, 1-arm BB Deadlift 5x1, Turkish Get-up 5x1
Half an hour ago (feel free to laugh at my n00b routine ): Bent over dumbell rows 3x4 Full contact twists 3x4 Military press 3x4 Front squat 3x4 Chins 4x6 Dips 4x6
20 L pull ups 1:46 10 Single leg squats 25 dips plus a stone 1:51 10 single stiff leg deads 112lb X 3 60 times up and down my stairs (12 steps) 9:31 Hold top of pull up 40secs 3 Bridge pushups Tuck Planche 30secs 6 Ab roll outs on side X 3
Wednesday night workout. Superset: BB squats - 2 x 15 Lunge - 2 x 15 Superset: DB row - 2 x 15 Push-up - 2 x 15 Swissball crunch 2 x 20
Bench Press - 10 x 3 @ 90% 1RM Military Press 4 x 6 @ 7RM 500m rowing intervals @ 2:30 per interval, 1 min rest
not including an MA class.... This morning... 100 sit ups 5x12 dumbell curls 5x10 shoulder press 10 press ups (noticed the time, had to go at this point - should learn to get up earlier lol)
My last workout was at 7 a.m. this morning... it is an Upper Body day 2 x 10 Bicep Concentration curls @ 70 lbs 2 x 10 Standing Overhead press @ 70 lbs 2 x 10 chest press @ 100 lbs (I know, don't laugh!!) 2 x 10 bent over row @ 100 lbs 2 x 10 Alternating Lat pulldowns @ 100 lbs 2 x 10 flyes @ 70 lbs I did the above routine two times, so I ended up with 4 sets of each. Then spent 20 minutes on an elliptical trainer since all the treadmills were taken, as per usual. :bang:
Today will be: PR Zone 1 (15 minutes) A1- Bench (with my new groove ) A2- DB rows (just for the sake of an antagonistic pairing, and warms me up for my second PR Zone kinda, going to get rid of them though due to PR Zone 2) PR Zone 2 (15 minutes) A1- Pendlay rows (gonna try them after blessed suggested them in another thread, usually I do bent over rows though....) No antagonist for second PR Zone because I don't feel like it, and I also find it simpler to concentrate on one exercise per PR zone to get the most out of it.... Multi-tasking is not my strongest suit...
A few hours ago A)Clean[1]+Push press:1X15, 3X10, 1X8, 1X5<--hit 205 for last set B)Pendlay row:3X10, 1X7 <---hit 205 for last set C)bench:2X10, 1X8 w/225 D1)bb rev curl:8X8 D2)skull crusher:8X8 D3)face pull:8X8
Yes, BeWater was making fun of my lack of arm size. At first I cried, then I grew angry, then I was in denial, then I decided to follow the Gironda-esque set up (a suggestion of his that seems to be working nicely).
Off Day...errr Rest Day...Aww Hell, It's my play day to do what ever I want. Practicing Clap-Behind-Back Pushups. Can do 5. Nearly broke my face on the floor trying for number 6.
Wednesday evening: Using Powerblocks: Only one set of each - to failure Deadlifts x 12 reps Flat bench x 7 Squats x 12 One arm bent rows x 7 Standing mil. press x 7 2" thick-dumbell curls x 7 Grip work: CoC grippers #T, #1 and #2 x1 for a warm-up Alternating single overcrushes with #1 / Negatives with #3 - four of each. Plate holds (pinch grip) and deadlifts with plates. Sledgehammer levers - front / rear / side. Feel free to critique.
Suitcase Deadlifts 5X5 One-Arm Barbell Press (I load a plate on one end of the barbell, stand it up on the other end, and press it overhead) 5 X 5 Barbell Flips (Stand with a loaded barbell under my legs, as in a Jefferson Squat. I grab the middle of the bar with one hand, and put my other hand a quarter of the way towards the end. I squat down, and then push of with my legs and extending my spine, thereby flipping the barbell onto my shoulder). 5 X 5 Squat Walks (Walk with the barbell on my back) A lot of walking.
Earlier today; 5 min warmup on rowing machine 8*3 weighted chin ups 3*8 bentover row Randon amount of curls 6 sets of different dumbell shoulder excercises i dont know the names for Should have done Judo today too but i've seperated my shoulder.