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Official Fitness Board Log Thread
Posted on 5/22/17 at 5:04 pm
Posted on 5/22/17 at 5:04 pm
Just like the title says, post your daily workouts or your journal for your fitness goals. Let's not bash but build up people that are new to this and give insight to what the more experienced people are doing.
37
Posted on 5/22/17 at 5:10 pm to Rossberg02
I'll start.
5/22/17
Light cardio day
15 mins on bike
10 on a inclines treadmill
Circuit 5 rounds
30 yard overhead pressing/ farmer walks 30lbs press weight 10 in each hand w/50lb kettle bell in nonpressing arm
10 step ups each leg
10 kettle bell swings w/50lbs KB
10 sldl w/50lbs KB
5/22/17
Light cardio day
15 mins on bike
10 on a inclines treadmill
Circuit 5 rounds
30 yard overhead pressing/ farmer walks 30lbs press weight 10 in each hand w/50lb kettle bell in nonpressing arm
10 step ups each leg
10 kettle bell swings w/50lbs KB
10 sldl w/50lbs KB
Posted on 5/22/17 at 5:21 pm to Rossberg02
Mon through Friday.
- 20 minutes cardio.
Monday
- legs, shoulders 3 sets 8-12 reps.
- 4×4 squat
Tuesday
- chest, arms
- 3×3 bench
Wednesday
- back, traps
Thursday
- legs, shoulders
- 3×3 dead lift
Friday
- same as Tuesday
Do some sort of ab workout each day at the end. After workout do a high intensity shoot around at bball court for about 5 minutes or whenever I make 5 shots in a row from various distances. Then a 10 minute cool down walk.
- 20 minutes cardio.
Monday
- legs, shoulders 3 sets 8-12 reps.
- 4×4 squat
Tuesday
- chest, arms
- 3×3 bench
Wednesday
- back, traps
Thursday
- legs, shoulders
- 3×3 dead lift
Friday
- same as Tuesday
Do some sort of ab workout each day at the end. After workout do a high intensity shoot around at bball court for about 5 minutes or whenever I make 5 shots in a row from various distances. Then a 10 minute cool down walk.
This post was edited on 5/22/17 at 5:25 pm
Posted on 5/22/17 at 5:48 pm to Rossberg02
I am cutting right now
3 days a week
Compound lifts I do 5/3/1
Accessory lifts I do 2 sets of RPT 6-8 reps set 1, 7-9 reps set 2 at 90% of the 1st set
Day 1 Dead Lift, Bent Rows, Weighted Chin Ups
Day 2 Bench, Incline DB press, Barbell Curls, Tricep Extensions
Day 3 Squat, Overhead Press, Leg Extensions, Leg Curls
3 days a week
Compound lifts I do 5/3/1
Accessory lifts I do 2 sets of RPT 6-8 reps set 1, 7-9 reps set 2 at 90% of the 1st set
Day 1 Dead Lift, Bent Rows, Weighted Chin Ups
Day 2 Bench, Incline DB press, Barbell Curls, Tricep Extensions
Day 3 Squat, Overhead Press, Leg Extensions, Leg Curls
Posted on 5/22/17 at 5:55 pm to Rossberg02
5/22
OHP - 5x5 at 145-150
Raises
Dumbbell shoulder press
Facepulls
Curls
Follow up with intervals on the airdyne bike.
I've been in fitness purgatory forever now. Wondering if I should be cutting or bulking and failing miserably at both.
OHP - 5x5 at 145-150
Raises
Dumbbell shoulder press
Facepulls
Curls
Follow up with intervals on the airdyne bike.
I've been in fitness purgatory forever now. Wondering if I should be cutting or bulking and failing miserably at both.
This post was edited on 5/22/17 at 7:36 pm
Posted on 5/22/17 at 6:43 pm to Rossberg02
Today
High pulls 10@135
OHP 10@135
Pull ups 10
Repeat 5 times
Touch and go deads 5x5 @225
High pulls 10@135
OHP 10@135
Pull ups 10
Repeat 5 times
Touch and go deads 5x5 @225
Posted on 5/22/17 at 6:48 pm to Rossberg02
I wanted to be aesthetic today so I did arms.
Weighted pullups
Weighted dips
Incline DB curls
Rope pulldowns
Spider curls
Bench dips
Weighted pullups
Weighted dips
Incline DB curls
Rope pulldowns
Spider curls
Bench dips
Posted on 5/23/17 at 5:02 am to Rossberg02
Shoulders today.
Barbell-135x3,150x3,165x3.
135x3,135x3,135x3.
DB Press-50x6,60x6,65x6
70x6,65x6,60x6.
Lateral Raises, Front Raises.
Barbell-135x3,150x3,165x3.
135x3,135x3,135x3.
DB Press-50x6,60x6,65x6
70x6,65x6,60x6.
Lateral Raises, Front Raises.
Posted on 5/23/17 at 8:24 am to Rossberg02
Today: Shoulders
Standing Dumbbell Press 4 X 8-10 60 seconds rest b/w
Barbell Upright Rows 4 X 10-15 60 Seconds rest
Front Lateral Raises 4 x 8-10 30 seconds rest
Side Lateral Raises 4 x 8-10 30 seconds rest
Rear Lateral Raises 4 x 8-10 30 seconds rest
Dumbell Shrugs 4 x 15-20 60 seconds rest
Standing Dumbbell Press 4 X 8-10 60 seconds rest b/w
Barbell Upright Rows 4 X 10-15 60 Seconds rest
Front Lateral Raises 4 x 8-10 30 seconds rest
Side Lateral Raises 4 x 8-10 30 seconds rest
Rear Lateral Raises 4 x 8-10 30 seconds rest
Dumbell Shrugs 4 x 15-20 60 seconds rest
Posted on 5/23/17 at 12:55 pm to Rossberg02
Chest and Back today for me:
Flat Bench 10-7-5
Bent Rows 3 x 10
Incline Bench 3 x 5
Pull ups (I suck, so I use chin-up assist machine)
Decline Bench 3 x 5
High Pulls
Flys and Reverse flys on machine
I don't have a real plan, probably should sit down with someone and see what I should be doing...
Flat Bench 10-7-5
Bent Rows 3 x 10
Incline Bench 3 x 5
Pull ups (I suck, so I use chin-up assist machine)
Decline Bench 3 x 5
High Pulls
Flys and Reverse flys on machine
I don't have a real plan, probably should sit down with someone and see what I should be doing...
Posted on 5/23/17 at 3:32 pm to Rossberg02
Today 5/23/17
Bench
135 x 6
165 x 8
10
DB curl
30 x 5
35 x 8
7
BO row
35 x 10
12
10
Hammer curls
30 x 6
35 x 8
6
Tricep ext
40 x 10
55 x 10
65 x 12
Sit-up
10
10
15
Bench
135 x 6
165 x 8
10
DB curl
30 x 5
35 x 8
7
BO row
35 x 10
12
10
Hammer curls
30 x 6
35 x 8
6
Tricep ext
40 x 10
55 x 10
65 x 12
Sit-up
10
10
15
Posted on 5/23/17 at 4:04 pm to Rossberg02
Current Split:
Monday: Legs, Abs (cardio at 5:30am)
Tuesday: Biceps, Triceps, Abs (cardio at 5:30 am and post workout)
Wednesday: Chest (cardio at 5:30am and post workout)
Thursday: Shoulders, Triceps, Abs (cardio at 5:30am and post workout)
Friday: Back, Biceps, Abs (cardio at 5:30am and post workout)
Saturday: Walk LSU lakes every other Saturday
Monday: Legs, Abs (cardio at 5:30am)
Tuesday: Biceps, Triceps, Abs (cardio at 5:30 am and post workout)
Wednesday: Chest (cardio at 5:30am and post workout)
Thursday: Shoulders, Triceps, Abs (cardio at 5:30am and post workout)
Friday: Back, Biceps, Abs (cardio at 5:30am and post workout)
Saturday: Walk LSU lakes every other Saturday
Posted on 5/23/17 at 4:11 pm to Rossberg02
This morning
10k at 56 minutes
Then walked a mile to cool down
10k at 56 minutes
Then walked a mile to cool down
Posted on 5/23/17 at 7:44 pm to Rossberg02
21-15-9 (x3) of box jumps (24') toes to bar and thrusters (115lbs)
Took around 9 min.
Then rowing.
600meters/550/500/450/400/350/300/250/200/150/100
Pace of 1:42 per 500m and I had 1:30 rest between each
Took around 9 min.
Then rowing.
600meters/550/500/450/400/350/300/250/200/150/100
Pace of 1:42 per 500m and I had 1:30 rest between each
Posted on 5/24/17 at 5:12 am to Rossberg02
Legs
Squat-235x3,265x3,295x3,315x3.
Paused Reps-225x3,225x3.
Leg Press-270x10,360x10,450x10,
540x10.
Seated Calf Raises
Squat-235x3,265x3,295x3,315x3.
Paused Reps-225x3,225x3.
Leg Press-270x10,360x10,450x10,
540x10.
Seated Calf Raises
Posted on 5/24/17 at 7:10 pm to Rossberg02
Barbell row 5 sets of 10 @ 135
Bench press 5 sets of 5 @ 185
5 th set AMRAP
Fat man pull-ups 5 sets of 10
Bench press 5 sets of 5 @ 185
5 th set AMRAP
Fat man pull-ups 5 sets of 10
Posted on 5/25/17 at 11:37 am to Rossberg02
right now I'm long term training for a 6 hour time trial cycling race in november and a 40k one in september so on fridays I'm doing distance endurance training, did 3 hours last week and try to do 3-4 tomorrow
I also do some speed work on the bike 1 to 2 other days per week
For strength right now I'm doing DC rest pause lifting.
Today is A day so I'll do all the pushes
I also do some speed work on the bike 1 to 2 other days per week
For strength right now I'm doing DC rest pause lifting.
Today is A day so I'll do all the pushes
Posted on 5/25/17 at 12:09 pm to Rossberg02
5/25
10 mins on bike
10 mins on treadmill
Strict OHP- 45x10, 95x5, 115x5, 135x5
Band tricep pushdown- 100 reps
KB Shrugs- 50 3x15 each hand
Single hand DB press from ground to shoulder to OH- 50x5, 40x6, 30x8, 20x10
Stretched a good bit
10 mins on bike
10 mins on treadmill
Strict OHP- 45x10, 95x5, 115x5, 135x5
Band tricep pushdown- 100 reps
KB Shrugs- 50 3x15 each hand
Single hand DB press from ground to shoulder to OH- 50x5, 40x6, 30x8, 20x10
Stretched a good bit
Posted on 5/26/17 at 3:54 am to Rossberg02
Chest 5/25
I've been doing 5 3 1, felt like changing it up to break the monotony.
Barbell-135x10,185x10,205x10,
225x10,245x6,265x4,285x3,295x2,
300x2.
DB Incline-40x10,50x10,60x10,
70x10,80x9,85x6,90x6,95x6,
100x6,100x5.
I've been doing 5 3 1, felt like changing it up to break the monotony.
Barbell-135x10,185x10,205x10,
225x10,245x6,265x4,285x3,295x2,
300x2.
DB Incline-40x10,50x10,60x10,
70x10,80x9,85x6,90x6,95x6,
100x6,100x5.
Posted on 6/2/17 at 9:23 am to Rossberg02
Squats: 135x10 225x8 315x6 355x5 375x4 405x3 425x1 450x1 450x1 450x1 450x1 450x1 465x1
Front Squats: 255x3 255x3 255x3 255x3
Block Pulls: 135x8 225x8 315x6 405x6 405x6 405x6 405x6
Heavy day today
Front Squats: 255x3 255x3 255x3 255x3
Block Pulls: 135x8 225x8 315x6 405x6 405x6 405x6 405x6
Heavy day today
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