Spontaneous Workout Check-In

Discussion in 'Health and Fitness' started by Colucci, Mar 23, 2006.

  1. SickDevildog

    SickDevildog Lost In The Sauce

    Ok, thanks.
     
  2. Incredible Bulk

    Incredible Bulk Eat-Lift-Eat-Sleep-Grow

    Legs

    Squats
    3 x 6 140kg <---- now doing for 3 sets of 6

    Lunges
    3 x 7 27.5kg <----- UP

    Leg extension
    3 x 8 70kg

    S.L.D.L
    3 x 6 110kg <---- going up next week

    Good girls
    3 x 10 70kg

    Bad Girls
    3 x 10 70kg

    Standing calf raise
    3 x 6 143kg <----- DC Reps

    Last heavy week for squats, next leg session will be more sets and reps.
     
  3. Leppi

    Leppi New Member

    Just got over a cold so this is my first workout in a few weeks. I could not get to the gym so I had to make do with what I could find in my house and two five kilo dumbbells. I didn't have a plan and just tried out a few BW excercises to see if they could fit into my program.

    20 pushups (Normal)
    10 3-knuckle fist pushups
    20/10/10 squats
    10 squats with DB held out in front
    20 wide palm pushups with hands pointing out
    4x6 Good Mornings (Both DBs heald by head)
    5x6 Crunches (DBs behind head)
    3x10 Leg raises
    5x6 Lateral DB raises, parallel and perpendicular grip (Not sure if this is the right name)
    Grip Raises (didn't count, done my hanging from a bar between two chairs and lifting body with forearms.)
    Knee Unders (Didn't count, but an awesome core workout.)
     
  4. SickDevildog

    SickDevildog Lost In The Sauce

    Started WSFSB-II today, that's one helluva program. Seated Pwercleans kicked my butt bigtime.

    My problem was consistency with the programs I made myself, It was more fun than my own routines that's for sure. Coach Defranco let's you pick your own excercises that's a big plus with this template since I only have a BB and a basketball goal to do pullups on (=

    Here's the program for anyone that's interested:
    http://defrancotraining.com/articles/articles.htm


    07:00
    Breakfast:
    4Eggs + 1 Luncheon + 2 slices wholewheat bread
    2 glasses of milk

    08:00
    Maint:
    Tai Chi x30min

    09:30
    GTG:
    Pullup C x5
    Pullup x5
    Chin x5
    Pushup N x10
    Pushup M x10
    Pushup W x10
    Situp x30
    Back Ext x20
    GM x15

    ME Upper:
    A- Weighted Chins
    3x3xBW
    3x3x8
    3x3x12
    3x3x17
    3x3x20
    1x3x20
    1x3x20
    fail@1x2x20

    B- Weighted Pushups
    3x10xBW
    1x10x50
    1x8x50
    1x10x30
    1x10x30

    C- Superset:
    1. Bent Row
    2. Seated Power Clean

    1. 3x12x50
    2. 3x12x50

    1. 3x12x66
    2. 3x12x60

    D- BB Curls:
    1x10x16
    1x10x26
    1x10x38

    E- Circuit:
    Hanging Leg Raise
    Situp
    Plate Pinch Sidebendx45lb
    3x10

    12:20
    Post Workout:
    2 Cups of oatmeal+2 scoops of grow+ 1tbsp of creatine
    1BCAA
    2Fishoil
     
  5. TheCount

    TheCount Happiness is a mindset

    Sets of 10 for undertable rows, pressups, leg raises and so on until failure.
     
  6. g-bells

    g-bells Don't look up!

    bench press 3x5 260lbs and 300lbsx1, incline bench 3x5 215lbs, pec deck 5x10
    elliptical 30minutes and bike 25minutes
     
  7. SickDevildog

    SickDevildog Lost In The Sauce

    Holly shizzle G you bench as much as I DL :eek:
    Now I feel weak thank you very much :rolleyes:

    18:30

    ME Lower

    DL
    3x3x220
    3x2x242
    3x3x254
    1x270
    1x270
    1x270

    SDLHP
    3x5x49
    3x5x70
    1x12x92
    1x12x98

    Stepups
    2x20xBW
    15x50
    15x60
    15x72

    Shrugs
    4x10x140
     
  8. g-bells

    g-bells Don't look up!

    thanks for the compliment sick, but it seems you can handle a good amount yourself :)
     
  9. SickDevildog

    SickDevildog Lost In The Sauce

    Bah humbug, I'm working on it though.
    I dont have a bench so I gotta supp with weighted pushups, otherwise I'd tell you my pathetic bench numbers. :D
     
  10. relish

    relish Valued Member

    4 rounds: 30 secs burpees, 2 mins shadow boxing

    3 rounds: max pushups, max crunches

    25x3 leg raises

    About 10 mins catching the medicine ball on the stomach

    20 mins warm shower :D :D
     
  11. narcsarge

    narcsarge Masticated Whey


    Post the pics there little one! ;)

    Changing my routine for a tourney I have in February:

    I jump rope every day, working on getting up to 5 minutes non-stop
    Saturday and Sunday:
    HIIT at the local track (run the straights full out, jog the turns). Working on reaching 10 minutes by February 20th.

    Gym will be:

    Chest and Tri's Day
    Incl. Bench 155 x 10 x 3
    Flat DB Bench 55 x 10 x 3
    Dips BW x 3 to failure
    (above done in a circuit, no rest)

    Skull Crushers 65 x 10 x 3

    Back and Bi's Day
    Pullups BW x 3 to failure
    Low Cable Rows 110 x 3 x 3
    DB rows 65 x 10 x 3
    (circuit, no rest)
    Dead Lifts 3 sets

    Preacher curls 65 x 3 x 10

    Legs and Shoulders Day
    Squats 200 x 10 x 3
    Leg Press 360 x 10 x 3
    STDL 135 x 10 x 3

    Military Press 105 x 10 x 3
    Upright Cable Rows 110 x 10 x3
    Lateral raises 15 x 10 x 3
    Face Pulls 110 x 10 x 3
    (circuit for each body part, no rest)

    This is just a plan right now. Actual weight and reps may vary once I give it a go but I am comfortable with it for now.
     
  12. Nick K

    Nick K Sometimes a Valued Member

    Today - boxing power circuit:
    BP 60% max/plyo pressups 5x3
    Squats 60% max/power jumps 5x3
    Weighted chins/weighted dips 5x5
    Rows 60% max/OHpress 60% max 5x5

    Yesterday
    Crossfit
    75 reps overhead squats 45kg (er, had to scale the weight. "Really Nick? Oh that is so surprising" etc.)

    TKD sparring 1 hour

    Day before
    Boxing
    Skipping, bag, pad, ring work 1hr

    Lots of stretching and balance work as well.
     
  13. SickDevildog

    SickDevildog Lost In The Sauce

    seconded :Angel: (no blackmail material though ;) )

    Whats a STDL narc?


    Squat Mania

    Back
    10x130
    3x260
    3x260
    4x10x128

    OH
    12x50
    12x60
    12x70
    12x86

    Zercher
    3x10x70


    Upper Rep

    Pushups
    22
    19
    15
    20
    20
    18
    17
    15
    13
    13
    11


    Circuit
    1.Mil Press
    2.Seated Cleans

    1.12x90/12x90/12x100/12x120
    2.12x70/12x70/12x86/12x86

    Ellbows Hurt so didn't Do Dip/Curl Circuit and Legraise/Sidebend Circuit. Gonna do them later on today.
     
  14. koto_ryu

    koto_ryu Common sense is uncommon

    Lifted at a gym soon to be opening in my hometown, run by a national level powerlifter who's a really cool guy.

    Started off with some deadlifts, worked up to 425 for almost a double, not bad considering it was my old max from before and felt a lot easier. Lapped a 270# stone, couldn't do much else with it though as all I had was chalk and was in my socks. Played around with some kettlebells and the thickbar after that, then ended with some overhead squats, 3 sets of 95x5, kept it light.
     
  15. narcsarge

    narcsarge Masticated Whey

    Oops, that should have been SLDL (Stiff Legged, Dead Lift). My bad.

    Chest and Tri's Day
    Incl. Bench 155 x 10 x 3
    Flat DB Bench 55 x 10 x 3
    Dips BW x 3 to failure
    (above done in a circuit, no rest)

    Skull Crushers 65 x 10 x 3

    *** First round in the new training. The whole exercise routine took 15 minutes but the reps were really intense! My Tri's were totally fried and I had sweat dripping off me. Interesting how pumped I was. I never lift for a pump but it really was quite impressive.
     
  16. g-bells

    g-bells Don't look up!

    not sure if people already know about this exercise but i thought i'd share it anyways

    lay on a bench with a dumbell in each hand
    start with them at your side and raise them up with palms facing the ceiling
    it's almost like a front raise but done lying down and it hits the delts very nicely

    oh 6x5 minute rds on hvy bag
     
  17. narcsarge

    narcsarge Masticated Whey

    Well Tuesday night I hit sparring class again. The class was 8 students, only 2 were "adults" in my category; 1 is our 3rd Dan, with whom I teach the kiddies with, he is 6'1" 145lbs. The typical TKD practitioner. Long, lean and fast! The other is 27 year old Lithuanian kid! 6'0" 190lbs and a Yellow Belt. The others were kids and a White Belt adult female who has been with us for 3 weeks. We rotated partners and I must have gone 8, 1 minute rounds with 30 second rest periods. I was dripping sweat at the end but I did well with my cardio. Things are improving. I did kick the Lithuanian's elbow once and my right foot is quite sore. Nothing broken but it is quite colorful. I limped around all day Wednesday and chewed Motrin like candy. :mad:

    Pain is not so bad today so I am going to hit the gym after work. Not going to let this little injury stop my training.
     
  18. SickDevildog

    SickDevildog Lost In The Sauce

    Friend of mine got a smith machine with a pully, you can do all kinds of stuff on there/:D

    Thursday

    Circuit
    PD back 10x70 10x80 10x90
    Pushups 10 10 10
    PD front 10x70 10x80 10x90
    Pushups 10 10 10
    PD back 10x70 10x80 10x90
    Pushups 10 10 10
    PD front 10x70 10x80 10x90

    Circuit
    Front Squat 10x100 10x120
    Snatch DL 10x100 10x100
    Front Squat 10x100 10x120
    Snatch DL 10x100 10x100

    Circuit
    Front Squat 10x100
    Snatch DL 10x100
    Front Squat 10x100
    Snatch DL 10x100
    PD back 15x105
    PD front 15x105

    Rack Pull Power shrug with calves
    (mid-shin)
    20x160
    15x180
    12x220
    8x240

    Dynamic Rows
    20x80
    20x100
    15x120
    13x15

    PD back 5x15x100

    Bench 5x160 3x160 1x160

    Backsquat 10x160 10x160 10x170 8x220 6x220
     
  19. g-bells

    g-bells Don't look up!

    on the docit tonight

    dumbell shouler press-3x 5x45
    bent over raises 3x15x25
    lat raises 3x15x25
    upright rows 2x15x95
    dumbell shrugs 3x20x90
    lying front raise(palm up)2x15

    one arm dumbell rows3x15x70
    seated pulleys w/rpoe attachment 3x15x110
    straight arm pullovers 3x15x60

    bag work 7x3rds dummy20minutes bike 25minutes

    abwork 10-15 minutes
     
  20. tom pain

    tom pain I want Chewbacc for good

    Squats - 5 x 60, 5 x 70, 5 x 80
    One-legged squats - 5 reps each leg with 22.5kg dumbells for 2 sets
    Partial Deadlift - 5 x 60, 5 x 80, 5 x 90
    Hamstring work on machine

    First session back after injury so I worked up to what was comfortable.
     

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