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Sheriff McGregor
February 14th, 2016, 12:00 AM
My intent is to start a thread where anyone can come share their daily exercise, whether it's lifting or cardio or practicing a sport you play. From casual kickball or frisbee to hardcore crossfit or marathoning, mention it. If you walked more than usual, anything pertaining to exercise, please share.

zack.zack
February 15th, 2016, 11:56 AM
Yoga

Endeavour
February 15th, 2016, 05:14 PM
This was from Thursday in our PE lesson at school:

10 minutes on bike
20 minutes on treadmill (about 7mph i think)
10 minutes on bike

Melodic
February 15th, 2016, 07:34 PM
15 minutes on exercise bike.
10 minutes of Zumba

Mars
February 17th, 2016, 01:30 PM
(All in 45 second bursts)
Normal push-ups
Diamond push-ups
Wide push-ups
Tricep push-ups
Jumping jacks
Lunges
Normal push-ups
Diamond push-ups
Jumping jacks
Normal push-ups
Tricep push-ups

So basically your arms feeling like jelly workout. Today I'm going ice skating for an hour-hour and a half

maritza
February 17th, 2016, 09:44 PM
almost every day i try to run a mile or 2 around the park by my house

rioo
February 17th, 2016, 10:01 PM
My daily is push-up pull-up and weekly sport is running and swimming.

dbfordateam
February 18th, 2016, 09:38 PM
I run lots of sprints and do an increase amount of core exercises (planks, v situps, crunches) for track. But When lifting I love benchpress, I love deadlift, I love bicep curls, pullups and dips are thrown in, I rarely hit squats but do the leg press machine and I love hitting shoulders. I think I might want to try yoga to become more flexible though.

Mars
February 18th, 2016, 09:53 PM
In 45-60 second bursts

15 lb bicep curls
Burpees (60 sec)
Push-ups
Military Crunches
Hangman (47 sec)
12 lb shoulder press
Push-ups

Melodic
February 18th, 2016, 10:13 PM
Zumba

Sheriff McGregor
February 19th, 2016, 12:24 AM
Cable curls, triceps pull downs, cable flys, cable rows, and then core stuff

Mars
February 19th, 2016, 12:39 AM
Cable curls, triceps pull downs, cable flys, cable rows, and then core stuff

Triceps are a fucking pain...

Sheriff McGregor
February 19th, 2016, 01:16 AM
Triceps are a fucking pain...

I struggle with shoulders. I tore both my rotator cuffs in August. The right one healed but my left one is still bad.

For front or side shoulder raises, it hurts to do 10 lbs. I also can't bench with the bar.

Mars
February 19th, 2016, 01:22 AM
I struggle with shoulders. I tore both my rotator cuffs in August. The right one healed but my left one is still bad.

For front or side shoulder raises, it hurts to do 10 lbs. I also can't bench with the bar.

Ouch that's gotta hurt. How'd you do it? And yeah, I haven't done weights in a while... I can barely curl 15 :/

Sheriff McGregor
February 19th, 2016, 01:28 AM
Ouch that's gotta hurt. How'd you do it? And yeah, I haven't done weights in a while... I can barely curl 15 :/

I was doing so many shoullder presses, benching a lot and probably neglected good stretching

dbfordateam
February 19th, 2016, 06:50 PM
Okay for track and field we did:
Bench
5 w/ 45
5 w/ 135
5 w/ 155
3 w/ 185

then we did light front squat
5X5 w/ 45

military press
5 w/ 45
5 w/ 65

Rope Vaulting
Backwards summersaults with handstand
20 v sit ups
20 starfish sit ups
5 hanging toe to ceiling

then we practice 4X100 handoffs

then we did 6 200M (This was hell)

Sheriff hope your shoulders heal man! Those suckers can hold you back for awhile.

Posts merged. Please use the "edit" button next time ~Mars

Sheriff McGregor
February 19th, 2016, 09:57 PM
Okay for track and field we did:
Bench
5 w/ 45
5 w/ 135
5 w/ 155
3 w/ 185

then we did light front squat
5X5 w/ 45

military press
5 w/ 45
5 w/ 65

Rope Vaulting
Backwards summersaults with handstand
20 v sit ups
20 starfish sit ups
5 hanging toe to ceiling

then we practice 4X100 handoffs

then we did 6 200M (This was hell)

Sheriff hope your shoulders heal man! Those suckers can hold you back for awhile.

Posts merged. Please use the "edit" button next time ~Mars

Sounds intense and, Thank you!

As for myself, I just stretched a ton and did exercise with resistance bands on the bus.

Reghan
February 19th, 2016, 11:49 PM
Get out of bed and do life...and walk to work most of the time.

Sheriff McGregor
February 20th, 2016, 09:26 PM
Deadlifts
3x170 lbs
3x185 lbs
3x 200 lbs
5x 215 lbs
10x 135 lbs
Then Romanians from a deficit, leg presses, split squats, calf raises, glute machine and a core workout

dbfordateam
February 21st, 2016, 02:32 AM
Today didn't do anything, Took the SAT and rested some at home. Tomorrow I plan on doing some sprints and maybe pole vault with my coach.
UPDATE: Did pole vaulting drills today
ran 2 40 dashes

Maddy01
February 22nd, 2016, 12:12 AM
Played football at school today.
Swollen ankle

Best I stick the WII

Mars
February 22nd, 2016, 06:58 PM
45 second bursts

Push ups
Military crunches
Tricep push ups
Jumping jacks
Wide handed push ups
--
Assisted pull ups
Weighted push ups (not sure how much, just threw my backpack on my back)
Dead weight squats
Weighted horse stance (paused squat)
Tricep dips
Weighted tricep push-ups
Push-ups

Edit: Did some more, mostly from motivation from watching dragonball and disappointment at how little I did

dbfordateam
February 22nd, 2016, 07:45 PM
Played football at school today.
Swollen ankle

Best I stick the WII

OUCH! hope it heals, make sure you ice it and take anti-inflammatory medicine

Did a good work out today

Deadlift
135*5
135*5
205*8
235*8
235*8

Pull ups
2 sets of 8

Bench press
155*5
185*2
205*1

Shoulder press
35(DB) * 8
35(DB)*8

Groin stretches *24 each leg

300,200,100 M @75% PR * 2

stretch

slow pace pick up basketball

Posts merged. Please use the "edit" button next time. ~Mars

Sheriff McGregor
February 22nd, 2016, 10:38 PM
Did a good work out today

Deadlift
135*5
135*5
205*8
235*8
235*8

Pull ups
2 sets of 8

Bench press
155*5
185*2
205*1

Shoulder press
35(DB) * 8
35(DB)*8

Groin stretches *24 each leg

300,200,100 M @75% PR * 2

stretch

slow pace pick up basketball

What are your max's ?

dbfordateam
February 23rd, 2016, 12:20 AM
What are your max's ?

Bench is 205
Squat is 255
Deadlift is 365
Clean is 165

basically for two whole years I focused primarily on dead lift haha

BlackParadePixie
February 23rd, 2016, 02:22 PM
I run between 6-10 miles several times a week...do some squats and leg workouts at home. If I end up at a gym, I usually just do some light dumb bell lifts.

dbfordateam
February 23rd, 2016, 06:56 PM
Ill try to post on this daily, its a nice way to track my workouts anyways,
400 M warm up lap slow jog
Variety of dynamic stretches (shinsplint walk, ankle walks, Power skip, shuffle, toe sweeps, form running, A skip, B skip, C skip)

Polevault
Warmed up with : one hand vaults from 4 lefts @ 42 feet
Plant, Swing and turn drills

5 hills

squat to a Shoulder press 25 each hand for reps in 15 sec (2 times)
Medicine ball slams 10 pounds "..."
Kettle bell swings @ 60 pounds "..."
Medicine ball wall throws 12 pounds "..."

Stretch

thatgothgirluknow
February 23rd, 2016, 09:44 PM
Pt at school today so i stretched for 15 minutes then did some pull ups and a 3 minute plank

dbfordateam
February 24th, 2016, 08:03 PM
Today was alright

Bench press:
135X5
155X5
185X3
205X1

Deadlift
135X8
225X8
225X8
225X8

10X70 meter acceleration drills

Medicine Ball chops (15 each side)

Ball to toe raises (10 each leg)

Toe to partners hands 10 front and 10 each side

Agility Ladder (in in out, out out in, icky shuffle, 2 in, 1 in, one leg hop in each)

Lat pull down

Knee raises

Rope Vaulting

Handstands



Stretch

Sheriff McGregor
February 24th, 2016, 08:47 PM
Took a rest day on account of my entire body being sore

YouTube
February 25th, 2016, 07:51 PM
Today we had a training run for those racing this Saturday.
So I did 5 miles (5.33) progressively followed by a plank, hip strengthening (clams, donkey kicks, hydrants, etc.)
I always bring my foam roller for a good rolling and do some resistance band stretching before bed.

Sheriff McGregor
February 25th, 2016, 08:11 PM
Deadlift
5 reps 185lbs
3 reps 205lbs
3 reps 215 lbs
3 reps 225 lbs

Then biceps and triceps exercises.

dbfordateam
February 27th, 2016, 08:21 PM
Rested mostly today.... but I benched in my garage (155 5 reps)
bar bell row (155 6 reps)

Mars
February 27th, 2016, 08:48 PM
Haven't done much lately besides walking a ton up and down stairs and carrying pots full of water smh... Need to get motivated some

Sheriff McGregor
February 28th, 2016, 05:06 PM
All I did was Deadlift today

7 reps 185lbs
7 reps 185lbs
7 reps 185lbs
4 reps 205lbs
4 reps 205lbs

dbfordateam
February 29th, 2016, 06:52 PM
Polevaulted sunday

Today (8 hill sprints)
pole vaulted
Bench pressed 135X3
185X3
135X5
135X6

Shoulder press
45X10
95X 5
75X8

Pull ups 3X10

Sheriff McGregor
February 29th, 2016, 09:51 PM
Various triceps exercises

dbfordateam
March 1st, 2016, 10:54 PM
Pole Vaulted

Practice starts for the 4X1and 4X200 M
Practiced hand offs for the 4X2


Shoulder press
45X24

Dumbell shoulder raises front and side each arm
15X10

Lat Pull down
90X10
150X6

Foam Rolled my legs

Sheriff McGregor
March 1st, 2016, 11:56 PM
Bicycle for 15 minutes and then core

Inflation26
March 2nd, 2016, 05:57 PM
todays work-out:

Cycling 10 minutes/ -100 calories as a warm up
abdomen work-out: 15 reps on (43 KG/ 95 LBS) x 3 with 30 seconds rest in between
Chest-press: 15 reps (on 36 KG/ 80 LBS) x 3 with 30 seconds rest in between
legg press: 10 reps (on 97 KG/ 214 LBS) x 3 with 30 seconds rest in between
Rowing 1 Kilomter/ 0,6 miles burning about 60 calories
lifting 39 KG/ 86 LBS, doing 10 reps x3 with 30 seconds rest
abdomen work-out again: 15 reps on (43 KG/ 95 LBS) x 3 with 30 seconds rest in between

as a cool down:
15 minutes on treadmill running about 2,5 KM/1.55 Miles burning 150 calories



Then I ate pizza....

dbfordateam
March 2nd, 2016, 09:17 PM
Pole vaulted, Long jumped, practiced hand offs for the 100 m relay

Back row 120 LBSX15

Shoulder press barbell 45 lbsX 15

Shoulder raises side and to the front X10 with 20 pound dumbells

shoulder press seated dumbells 45X10 35X10

Mars
March 2nd, 2016, 09:55 PM
All in 45 second bursts:
Push ups
Three way military crunches
Jumping jacks
Wide hand push ups
Tricep push-ups
Three way military crunches
Weighted push ups (don't know how much, again, just threw my bag on my back)
Weighted squats (bag plus a crate full of records. That shits heavy) x2
Three way military crunches

I was gonna do another round of two of push-ups but I'm burnt out

dbfordateam
March 3rd, 2016, 08:06 PM
Had a bad day today, went down the run way 3 times on pole vault and ditched out on two of them, my legs were just so tired. Ran 5 hills after this. Not really a good work out for me today.

Sheriff McGregor
March 3rd, 2016, 08:32 PM
Did like seven sets of conventional deadlift, three sets of Romanian dead lift, leg extensions, glute/hamstring curls, and calves

dbfordateam
March 4th, 2016, 09:33 PM
Had a shitty day of pole vaulting, excuse my language please, couldnt even plant and get in the air I have such a bad mental block right now

did the 100m and the 100m relay today also long jumped, all of those went pretty well.

Went to the weight room to blow off steam

Front squat 45X8
95X6
95X6
115X6

Back squat
135X5
(135X5
185X5
225X5) did these last three sets 5 hours later

inclined DB bench
40 each handX 10
40X10
40X10

Angle pressX 12

Pull ups X6 with 6 second eccentric

Meron
March 5th, 2016, 02:07 PM
Walk for long distances, push-ups, pull-ups, weight lifting.

dbfordateam
March 6th, 2016, 09:07 PM
Curls at 65X10

Curls at 135X3 half repped

Decline
135X12
155X6
175X4

Incline
135X6

Weighted 25 LB pull upsX 10

DB fly 10 X20 (2 sets)

barbell row
135X7
45X25

Shoulder press
45X10
65X10
45X10

dbfordateam
March 7th, 2016, 06:15 PM
I just did hand offs with the baton three times 40 yards away from the 2nd leg. I long jumped 3 times to get ready for tomorrrows meet. I pole vaulted and finally got back into my grove

Mars
March 7th, 2016, 07:11 PM
All in 45 second intervals:
-Push ups
-3 way military crunches
-Wide hand push ups
-3 way military crunches
-Pull up hang
-Assisted pull ups
-Weighted push ups (bag on back)
-3 way military crunches
-Weighted squats
-Tricep lifts

Wiped the fuck out holy crap

Mars
March 8th, 2016, 06:28 PM
Did like 7 push ups in contest with my dad :lol:

dbfordateam
March 8th, 2016, 08:10 PM
Did like 7 push ups in contest with my dad :lol:

That's a great start! before soon you'll be doing 50 like it is nothing.

Scratched all my long jumps, got 10'6" on the pole vault and I was the first leg in the sprint medley (100M, 100M, 200M, 400M) we were winning but the 100M and 200M hand off was dropped so we went first to dead last.

Posts merged. ~Mars

Mars
March 8th, 2016, 08:23 PM
That's a great start! before soon you'll be doing 50 like it is nothing.

Yeah lol tru. I used to be able to do 30-40 no problem in my PE class but slacking off for two years ain't good.. Finally gettin my ass in gear ever since this thread was made but rn I can probably do a good 20+ or so

Sheriff McGregor
March 8th, 2016, 10:17 PM
I worked triceps. I guess it was a good triceps workout but I didn't do anything else

YouTube
March 9th, 2016, 02:39 AM
Easy 4 miles @ progressive pace

Britboo14
March 9th, 2016, 07:53 AM
EatX3
SleepX1
EatX3
SleepX1

Amirite?

YouTube
March 9th, 2016, 01:34 PM
EatX3
SleepX1
EatX3
SleepX1

Amirite?

Haha YES, Spot on!
I like the equal interval strategy present

Britboo14
March 9th, 2016, 01:37 PM
Haha YES, Spot on!
I like the equal interval strategy present

The key is low reps
Lol:P

YouTube
March 9th, 2016, 02:03 PM
The key is low reps
Lol:P

Oh yeah, almost forgot. Low reps give you more time to focus on form and get a quality workout in which is crucial in a regime like this XD

azure moonstone
March 9th, 2016, 03:12 PM
Walked 5k with a friend this morning - she wants me to go with her now to do a race. I'm actually thinking about it.

dbfordateam
March 9th, 2016, 05:58 PM
Pole Vaulted and PRed yesterday at my meet, pole vaulted today but my legs were tired after the track meet since I usually do 3 events each meet. Did drills to focus on getting my right arm "planting tall", then ran 8 hills and then did lat pull downs at 75% BW 2X8

Sheriff McGregor
March 9th, 2016, 06:01 PM
Lunges to warm up

Deadlifts

5x 185
7x 185
5x 185
3x 235
9x 160 (I couldn't do a tenth rep?)

Single leg DB RDL's
Leg extensions
Split squats
superset: Glute/ham curls and goblet squats
Calf raises
Then some core

Mars
March 9th, 2016, 09:18 PM
Can one unmotivate themself to workout?...

Got started with the usual 45 secon interval:
Push ups
3 way military crunches
Tricep push-ups
And started doing pull ups to realize how fucking horrible I am at them and can't do em :/

dbfordateam
March 10th, 2016, 09:34 PM
Pole Vaulting Drills


acceleration drills:
5 30 meter stride turn over to a 30 meter sprint
5 15 meter stride turn over into a 15 meter sprint

Shoulder barbell press
45X10

deadlift
135X10

Bench press
45X5
135X5
155X5
185X2
155X5
135X5

Shoulder raises 20 LBS DB
5 front, 5 side

Tricep pull downs
30LBS w/ rope attachment 20 reps

LAt pull down 90 LBs with rope attachment ten reps

Pullups
15 to end the workout

(Ill left heavy probably tomorrow)

Sheriff McGregor
March 11th, 2016, 12:15 AM
In the morning, I did cardio/bike. In the afternoon, I did weights. Mostly rowing and some lat pull downs

dbfordateam
March 12th, 2016, 12:33 AM
Sprinted short distances that accumulated up to a mile at 90-85% 100M PR time, 150M
10 mountain climbers, 150M 10 pushups 200M 20 crunches, 100M ten squats (1st set) rested 5 minutes repeat it three times.

Sheriff McGregor
March 12th, 2016, 07:07 PM
Rest day

Mars
March 17th, 2016, 07:32 PM
youtube.com/watch?v=RH5TMulcoSA

This shit ^ hard as fuck

Was searching up dragon ball music and saw that. Decided hey why the fuck not

dbfordateam
March 17th, 2016, 08:13 PM
Sunday Vaulted for 3 hours

Monday worked on technical aspect of vaulting, drills and such for it.

PRed Tuesday got 10'9" in pole vault and a 12.0 in the 100M Dash.

Yesterday I did long jump drills the whole day, did 3 sprint medley run, bench press 135X5, 155X5, 175X4, 195XFAIL, 185X3 then I did 10 pullupsX3, shoulder raises 15 pounds ten each arm side and frontX2

Today I did some long jump drills jumping over a hurdle into the pit, roughly got 17 feet(I just started so I'll improve)

We did 2 300 @ 45 sec pace (41,43 seconds) [4 minute rest,60 sec inbetween each run] did 3 200M @28 sec pace (26,26, 31)[4 minute rest, 60 sec inbetween each run] did 3 [email protected] 23 sec pace (22,16,20) [4 minute rest,60 sec inbetween each run] did 2 100 @ 14 sec pace (12, 12.5)

TonyJoe
March 18th, 2016, 01:10 AM
20 on cross trainer.
20 on treadmill at 13km/ph
50 pushups.
30 crunches.

Shiny Moon
March 18th, 2016, 06:38 AM
Nowadays I do 45 mins of jogging and 15 mins of squats, 3 times per week.

Mars
March 20th, 2016, 06:25 PM
An hour and 40 minutes of hockey yesterday, and about 20-30 minutes so far today

Update: Did a solid hour of hockey. Had a few breaks here and there but pretty good.

Periphery
March 21st, 2016, 03:51 PM
I went up the stairs atleast 3 times today. Does that count?

Sheriff McGregor
March 21st, 2016, 04:17 PM
Morning:
Squatted and maxed out at 205 lbs
Trap bar deadlift and maxed out at 255 lbs

Afternoon:
Deadlift (conventional) 3 sets of 5 at 185lbs
Lunges
Single leg RDL's
Band Side lunges supersetted with calf raises

Mars
March 22nd, 2016, 06:48 PM
Just finished an hour and 15 mins on the ice. Might head back up in a bit, not sure yet.

dbfordateam
March 27th, 2016, 03:27 PM
Saturday
45X10 for 3 sets
35X20 each arm curls
50X8 for 2 sets each arm bent over rows
Monday
Same with some stuff different, didnt write it down
Tuesday
40X10 2 sets DB incline
50X5 DB incline
Tricep extension machine
curls @
40X5
25X10
20X5
15X5
10X5
5X20
10X5
15X5
20X5
25X5

Bent over T
15X10
10X10

Wednesday
Same

Thursday
DB incline @ 45X10 3 sets
flat DB bench @ 50X10 3 sets
tricep extension machine
Body weight squats
Cable butterfly chest workout
Curls with 25X10 for 3 sets

for arm exercises with 15 pounds

Side shoulder raises 10X10 3 sets
forwards 15X10 3 sets

Ab workout

Friday
Same as above

NickTheStar
March 31st, 2016, 09:52 AM
Boxing class 3-4 days week. 1 hour of cardio. 1 hour of various non weight lifting exercises. Then I do 300 pushups a night.

dbfordateam
April 1st, 2016, 04:00 PM
Wednesday- Pole Vaulted an unimpressive 9'6"

100M was a 12.10a so only .1 above my PR.

I was mad about my performances so I went and squatted 135X5 155X5 185X5 195X5 135X5 then front squatted 95X5 95X5 95X5

dbfordateam
April 1st, 2016, 04:04 PM
Thursday- Long jump training

Did lots of box jumping work

Pike Jumps 10 of them for 3 sets

Starfish ab work out till burnout 3 sets

front squatted 95X5, 95X5, 115X5

Bench grinder for wrestling and endurance

135X10
10 second rest
145X6
10 second rest
145X4
10second rest
145X2
10 second rest
145X1

Friday: Sick day rested and did stretches in my bed

Note: I am organizing by day please do not converge this post with the above post

Sheriff McGregor
April 1st, 2016, 07:03 PM
Will orobably do legs here in the hotel fitness center, I've been doing a lot of shadow boxing/MMA type stuff that I am starting to really like

dbfordateam
April 3rd, 2016, 11:32 PM
Long jump work out (variety of jumps and bounds) on sunday and saturday

dbfordateam
April 4th, 2016, 05:48 PM
Long jump work out
deep lunges 20 meters
Sprint half way across the width of the football field, jog back
10 knee to chest jumps
jog to halfway and jog back
8 lunge jumps then swithc leg
sprint half way jog back
plank 45 seconds (1 minute on the 2nd set)
sprint then jog back
X2

Then bound half way bound back
Sprint half way sprint back
Bound halfway bound back
(This section no rest)

200M under 27 Seconds (got 26)
150M under 24 seconds (got 20)
100M under 12.5 seconds (got 12)

dbfordateam
April 5th, 2016, 06:44 PM
Most likely not competing in pole vault tomorrow, But I will compete in the long jump, 100M and 200M
Goals
100M=11.9
200M 24.something
long jump= at least 17 feet

dbfordateam
April 8th, 2016, 12:01 AM
These are my mars for the track meet

100M:12.15
PV:9'6"
200M:25.05
LJ: 16'2" (Crappy I know) btw my broad jump is 8'6"

Babs
April 14th, 2016, 09:21 PM
>15 push-ups
>20 sit-ups
>1 mile run
and like 1/8 of a pull-up is all I've managed but I'm working on it.

#weakasfuk

dbfordateam
April 20th, 2016, 08:43 PM
Times for last weeks meet:
200M:24.19
100M:12.08
PV: 10'10"
LJ:14'4" SCRATCHED @17 ft
Tested my broad jump again at a measly 8'10"

dbfordateam
April 20th, 2016, 08:44 PM
This weeks results:
PV:10'0"
LJ: didn't do it
100M: 11.54-> 11.84c
4X100M relay time (Im lead off): 44.78

Mars
April 20th, 2016, 10:31 PM
Did an hour of hockey yesterday and plan on doing another hour plus tomorrow. I've also been doing 45 second bursts of three way crunches and push-ups just so I don't feel fat lol

lemondrop
April 22nd, 2016, 05:29 AM
Tonnes of shoulder ex and traps with some abs -crunches and leg raises

brookline1254
April 22nd, 2016, 06:03 AM
In 30-60 second bursts or 9 reps, 6 sets

15-25 lb bicep curlso
Incline bench 50-60lb
Burpees (60 sec) or candle stick tuck jump or combo
Push-ups elbows normal and parallel to chest
Military Crunches
Hangman (47 sec)
12 lb shoulder press/shoulder shrugs
15 lb Tri-extentionsecretary
Running tumbling
Strecthing, scorpion scales ect

Sheriff McGregor
April 22nd, 2016, 04:11 PM
Benching with DB's mostly

dbfordateam
April 22nd, 2016, 10:12 PM
Lactic acid mile

Short quick drills to get lactic acid out of system

Benched today
135X5
155X5
185X4

DB Curls
40Xburn out 35Xburnout 30XBurnout 25Xburnout 20Xburnout for 3 sets
Pull up burn out at the end of the curls

35 DB Standing military press for ten... 3sets

really easy basketball

dbfordateam
April 23rd, 2016, 11:23 PM
Did some sprints today
form start into a sprint
BroadJumping
Pull ups
Biked one mile
Did my first muscle up!!!!!!!!!!!

dbfordateam
April 24th, 2016, 06:22 PM
Track today:
PoleVaulted Maxed out at ten feet

Ran sprints [email protected] [email protected]

Lifted: Bicep Killer workout
DB Curls
40Xburn out 35Xburnout 30XBurnout 25Xburnout 20Xburnout for 3 sets

Did side ways pull ups

Practiced my wide grip bench @20% of max (the bar) for 15 reps in two sets, Sidenote: I usually bench with my hands thumb length away from the smooth part so a semi close grip bench is what I am used to.

dbfordateam
April 25th, 2016, 05:11 PM
did some pole vault drills
- 8 sets of (100 yard sprints [30jog,40 sprint,30 stride])
- Bench 155X5 + 10 pull ups
- Bench 155X5 + 8 pull ups
-Bench 155X5 + 6 pull ups
-Bench 155X5 + 4 pull ups
-Bench 155X5 + 2 pull ups

Curls
40Xburn out 35Xburnout 30XBurnout 25Xburnout 20Xburnout for 1 set (Wasnt feeling it today)

And walked to my car lol

lemondrop
April 29th, 2016, 02:39 PM
PR my squat - 350pounds
leg curls (for quads and hams)
leg press
standing smith machine calf raise

dbfordateam
April 30th, 2016, 10:33 PM
Benching with DB's mostly
When you bench with dumbells how do you hold them, I usually hold them slanted do you do something else at all?

lemondrop
May 1st, 2016, 02:26 PM
When you bench with dumbells how do you hold them, I usually hold them slanted do you do something else at all?

hmm yea i hold them slanted also it stretches me more and i also hold for a second at the bottom, so i'm sure that i'm tearing that muscle

dbfordateam
May 2nd, 2016, 09:51 PM
Wokr out sunday:

stationary bike for 20 minutes

Machine shoulder press @ 70 pounds 10 reps for 3 sets
Calf machine (no idea reps sets weights)
Leg press machine warm up @ 100LBS for ten reps

Bench press
135X5
155X5
185X5
205X1
225X1

Squat
135X5
135X5
185X5
135Xr

front squat
135X5

Clean
135X5


Curls @40,25,20Lbs for ten reps each arm, one set per weight

Pull ups 3 sets of ten, 2 sets palms facing away, 1 set palms facing me

Jumping workout

Box jump work out


Today: Sprint Workout
Medicine ball workout
Benhc press
45X5
135X5
155X5
185X3

Pull ups
3 sets of ten, 3 different grips (Pipes, away, facing)

lemondrop
May 3rd, 2016, 12:48 PM
Wokr out sunday:

stationary bike for 20 minutes

Machine shoulder press @ 70 pounds 10 reps for 3 sets
Calf machine (no idea reps sets weights)
Leg press machine warm up @ 100LBS for ten reps

Bench press
135X5
155X5
185X5
205X1
225X1

Squat
135X5
135X5
185X5
135Xr

front squat
135X5

Clean
135X5


Curls @40,25,20Lbs for ten reps each arm, one set per weight

Pull ups 3 sets of ten, 2 sets palms facing away, 1 set palms facing me

Jumping workout

Box jump work out


Today: Sprint Workout
Medicine ball workout
Benhc press
45X5
135X5
155X5
185X3

Pull ups
3 sets of ten, 3 different grips (Pipes, away, facing)

hmm nooooiiice you can bench 100kg -225pounds ,how much do you weight?

dbfordateam
May 3rd, 2016, 07:12 PM
hmm nooooiiice you can bench 100kg -225pounds ,how much do you weight?

I weigh 155 pounds, which is 70.3 kg

dbfordateam
May 3rd, 2016, 07:16 PM
****Please don't merge into the one above****
-Practiced pole vaulting and getting my steps back
- lightning alarm sounded so we moved inside
- Front squat
65X5
115X5
135X10
155X5
135X5

- pull ups
10 on pipes
10 facing away
10 slow facing away

- incline DB bench
40Lbs for ten reps for 3 sets

- Shoulder workout
front raises, side raises

lemondrop
May 4th, 2016, 07:46 AM
I weigh 155 pounds, which is 70.3 kg

very impressive ^.^ strong chest and arms.

Nathanw23415
May 4th, 2016, 08:37 AM
I had a distance track workout and we ran a two mile warm up, did 8 400 with about a minute break between each one, then we ran quick games (where every 30 yards on the field we get faster) and then a mile cool down

Sheriff McGregor
May 4th, 2016, 06:30 PM
When you bench with dumbells how do you hold them, I usually hold them slanted do you do something else at all?

Not really. I hold them with the palms facing forward

dbfordateam
May 4th, 2016, 11:02 PM
Today I didnt pole vault.
I practiced block starts at the 200M relay start with a baton in hand did about 5 in total at lanes 2,4 and 6. Practiced about 5 hand offs

Then did flying 30s.... basically, jog 30 meters and build up and then a step before the cone at 0M be at a full sprint till 30M did 8 of those.
---

135X5
135X3
155X5
155X5
155X5

Pull ups till burn out for 6 sets

Sprint workout with sled

john_sartre
May 5th, 2016, 11:44 PM
Depends on what day it is. Tonight I'm doing chin ups and it's variants.

2 sets of pullups
2 sets of close grip pullups for triceps and forearms
2 sets of chin ups
2 sets of one armed chin ups

I do as many reps in each set as I can.

dbfordateam
May 6th, 2016, 10:23 PM
Bench press
135X5
155X5
185X5

Pull ups

Did relay handoffs

Practiced block starts

dbfordateam
May 7th, 2016, 06:02 PM
Track meet Today
Decided to sleep in and miss pole vault so I can do well in sprints

100M:12.13a (Off PR by .28 seconds)
4X200M: 1:32.12a (Season PR)
200M: 24.22a (PR by .01 seconds)

dbfordateam
May 9th, 2016, 08:58 PM
Practiced relay hand offs for the 4X2

Interval training:
100M: under 12.5 seconds
jog back to 50M
50M: under 7.5 seconds
jog back to 25 (75M from start, 25M to end)
25M: under 3.5 seconds
4 sets

Bench press:
135X5
155X5
185X5
225X1 FAIL

Pull ups
Variation for ten reps each variation

lemondrop
May 10th, 2016, 09:09 AM
Squats 3x 3- 5 308 pounds
Deadlifts 3x 3-5 300pounds
Leg press 3x 10-12 a lot
Smith machine calf raises 5x5 340pounds
Cable crunches 4x 12-15
And some planks

dbfordateam
May 11th, 2016, 05:30 PM
Did sprints today

2 150Ms under 17.54 seconds (got it the first time, got 17.8 the second time)

2 30 meter accelerations from the blocks

Weight room

Pull up variations
3 sets X10 reps

Bench press
135X5
155X5
185X5

dbfordateam
May 15th, 2016, 12:09 AM
ran a track meet today here are my times
100M prelims 11.73a
100M finals 11.93a

200M prelims 24.04a

4X200M Relay (lead off): 1:31.21a (do not know my spit tho)

PV: NH [no height] (didn't vault today but will during the state meet)

Did light chest and arms day at home with benchpress 135X5 155X5 185X1 (The bench slide back when I used my legs to push and I couldnt complete the reps. Did push up variations and i stretched lightly

lemondrop
May 17th, 2016, 09:38 AM
did my workout twice today 1st time in school for flexibility with body weight (all kinds of planks and a lot of variations of push up)
then 2nd time was in the gym :
Bench press 4 x 3-5 pyramid
incline dumbbell press 3 * 8-12 pyramid
weighted pulls ups 3 * 3-5 pyramid
barbell rows 3 * 5-8 pyramid
face pull 2 * 10-15 pyramid
dumbbell press 3 * 6-8 pyramid
incline biceps curls 3* 8-10 pyramid
decline skull crushers 3 * 6-8 pyramid

dbfordateam
May 17th, 2016, 11:34 PM
Pullups
Bench press

Prolly last day in gym for this week since I have the state track meet this friday and saturday
---

Did stem with heat on my hip flexor
- did 60% Jog around the football field for two laps roughly ~~ 650M
- pull ups
- Bench
135X5
155X5
185X5
205X3

shoulder press
45X10
55X10
65X10
75X8

dbfordateam
May 22nd, 2016, 04:50 PM
didn't do much this weekend. Rested up my hip flexor. scratched my 200M and 100M and pole vault entries at the state meet. Ran the 4x200M and we won the state 4x200M relay.

Drew Alex
May 22nd, 2016, 06:49 PM
Some days I have baseball practice. Otherwise, I usually run before school, lift weights after school, and shoot hoops after dinner.

lemondrop
May 24th, 2016, 12:32 PM
Back day

Maxed my deadlift(pyramid for single max) quite heavy - 341pounds x1 ,after that i did with 265 x10 and then 275 x6 or 8 can't remember not that much tho :/
Then i did rows 4x10 130pounds
Lat pulldowns 4x10
Bicep ez barbell curl 66pounds(don't know how heavy is the barbell) 3x8
Seated long barbell curls 3x8
And cable smth to my chest 3x10

dbfordateam
May 25th, 2016, 05:42 PM
football Pre season Max Day
Bench jumps in 45 seconds (didnt compete b/c of hip)
Broad Jump (didnt compete b/c of hip)
Bench press 185X7 225X1


Times in track
100M: 11.73a (This should equate to a 4.29 but if you factor in the time to get to top speed it is .34 of my 40 dash)
40Y Dash: 4.63h
200M: 24.04a
Broad Jump 8'8"

dbfordateam
May 29th, 2016, 10:07 PM
Bench
45X12
135X8
155 (Bw)X8
155 (Bw)X8
155 (Bw)X8
155 (Bw)X8

Ab work out


DB rows 30 pounds 20 reps each arm for 3 sets
superset with ten pull ups for 3 sets

Foam roll and stretch

did some muscle ups at the end of my work out to see if i could do it

Mars
May 29th, 2016, 10:25 PM
I've been slacking so hard lately... Got my hockey bag taken till I pay the storage bill and have hardly done any exercise. I legitimately feel like shit about myself for being this lazy. Need to get my brother to help each other out n get on track :/

lemondrop
June 1st, 2016, 01:43 PM
3x8-12(in every):
BB Overhead press
Exercise for rear delts (in machine)
DB press
Lateral raises
Face pulls

BB bicep curls
Seated/laying DB curls

Tricep pull downs(cable)(if this is how it's called)
Cable tricep kickback

sensitiv3
June 2nd, 2016, 05:58 AM
10 x 5 300 m run
Between every run 25x pushups,15x pullups,25x triceps dips,25x jumping squat,35x cycle sit ups, 5 mins of gymnastic ring
30 mins of pressups before running

dbfordateam
June 3rd, 2016, 10:56 AM
went down in body weight to 154... not so good

but any ways

Bench (3 warm up sets)
135X8
185X3
225X1
(Work sets)
185X8
175X8
155X8
155X8

Pull ups with 6 second eccentric X10 for 3 sets at variation grips

10 explosive pull ups

10 muscle ups

Flapjack
June 3rd, 2016, 11:05 AM
went down in body weight to 154... not so good


Is this in lbs or kg?

dbfordateam
June 3rd, 2016, 12:08 PM
Is this in lbs or kg?

pounds (lb)

Flapjack
June 3rd, 2016, 12:11 PM
pounds (lb)
Wow how tall are you?

dbfordateam
June 3rd, 2016, 12:15 PM
wow how tall are you?


5'10"
177.8 cm

Flapjack
June 3rd, 2016, 12:17 PM
5'10"
177.8 cm
Nice:)

Kyle37
June 3rd, 2016, 10:00 PM
Anything that involves a lot of stamina: Running, swimming, biking. I don't have a designated rountine, I just push myself as far as I can go and then just leave an ounce so that I can actually move afterwards.

YouTube
June 7th, 2016, 12:46 PM
Yesterday

Nice 2 mile run in the rain since I'll be training alone for most of the Summer

lemondrop
June 7th, 2016, 02:09 PM
Yesterday

Nice 2 mile run in the rain since I'll be training alone for most of the Summer

Haha i'm training alone in the summer also and i feel weaker :/

YouTube
June 7th, 2016, 02:21 PM
Haha i'm training alone in the summer also and i feel weaker :/

Glad to know I am not alone!

Yeah, I feel like with a team, I push myself harder but alone I feel like I am slacking :(

YouTube
June 8th, 2016, 10:15 PM
Today: Raced the 2.12 mile route from Monday
Monday: 16:14
Today: 15:30

YouTube
June 10th, 2016, 06:08 PM
Woke up early for first heart rate training run
The hard part isn't going faster, but slow enough to stay in the proper HR zone.

Goal: 155bpm avg
Actual: 160bpm avg
Dist: 5.5
Duration: 1:00:02

YouTube
June 11th, 2016, 09:15 PM
Fast paced mile for some end of the week speed followed by 1.75mi bike ride to cool down.

Mile time: 6:26
PR: 5:47

lemondrop
June 12th, 2016, 04:28 AM
Fast paced mile for some end of the week speed followed by 1.75mi bike ride to cool down.

Mile time: 6:26
PR: 5:47

You do cardio 24/7 :D

YouTube
June 12th, 2016, 12:51 PM
You do cardio 24/7 :D


Haha, now that I think about it... It has been a while since I've gone to the gym and lifted ��

lemondrop
June 13th, 2016, 04:11 PM
Slept bad so kinda crappy workout ,not the same weight as usuall
Incline bench press3x6-10
Standing BB overhead press 3x6
Incline DB press 3x6-10
Flat DB flies 3x10

Standing smith machine calf raises 4x10-12

Seated machine chest flies 3x12

Tricep's cable kickback superset with tricep pulldowns

YouTube
June 13th, 2016, 05:49 PM
2nd HRTR, wasn't feeling too good so I cut it short
Dist: 3.15miles
Goal: 155bpm
Actual: 152

Afternoon:

Light swim + 3 mile bike ride

lemondrop
June 14th, 2016, 04:35 PM
Hardcore,hardcore workout
Leg day

Squats 4x10 pyramid to 310 pounds
Leg press 3x10 very heavy,had to place the dumbells on top of the machine
Leg extensions 4 sets, 3 sets x12 ,last set 20 holy hell that burn
Stiff legged deadlift (for hams) 3x6-10 220pounds

Had to stop and leave the gym,my friend almost throwed up

YouTube
June 14th, 2016, 10:25 PM
Guess what? More cardio!

Didn't wake up early for HRTR, so just a mile in the afternoon to keep the streak followed by a 4.30 mile bike ride.

azure moonstone
June 15th, 2016, 08:11 AM
Took advantage of it not being so hot, and not raining this morning - was able to jog a 5k. I need to get back into running more often.

YouTube
June 15th, 2016, 07:33 PM
Core+stretches

Morning: 6.21mi ride
Afternoon: 1mi run + 1.34mi CD ride

YouTube
June 16th, 2016, 10:41 PM
Morning: 4.9 mile run
Afternoon: None

Should've rode this afternoon :(

Probably just going to do a mile tomorrow afternoon followed by a short ride

YouTube
June 17th, 2016, 08:39 PM
Afternoon: Faster mile
6:35

Mile cooldown ride

Mars
June 26th, 2016, 08:30 PM
Ran 5 miles at 1hr23mins to military candences... Jfc I need to get in shape and do that more often

dbfordateam
June 26th, 2016, 08:53 PM
Hardcore,hardcore workout
Leg day

Squats 4x10 pyramid to 310 pounds
Leg press 3x10 very heavy,had to place the dumbells on top of the machine
Leg extensions 4 sets, 3 sets x12 ,last set 20 holy hell that burn
Stiff legged deadlift (for hams) 3x6-10 220pounds

Had to stop and leave the gym,my friend almost throwed up

How long did it take for you to get strong legs? I am a sprinter and defensive back and need to work on my leg strength. I simply ignored them and just jacked up my chest and biceps so I like pretty unproportionate. My deadlift is pretty average but my squats are not up to par.

lemondrop
June 27th, 2016, 05:19 AM
How long did it take for you to get strong legs? I am a sprinter and defensive back and need to work on my leg strength. I simply ignored them and just jacked up my chest and biceps so I like pretty unproportionate. My deadlift is pretty average but my squats are not up to par.

i guess it's just genetics, my bottom part of the body is stronger than top, some people have stronger top.. But if you want to have strong legs every time increase the weight,but not by 5pounds.. go for 10-15 or even 20 . It must be hard, get some help from people in your gym. And always do the main exercise - squat first (more ATP when u start) . Also don't be afraid of weight ,when i did squat with 350pounds i got kinda scared of the weight,because it was squeezing me,hard to walk (need to go slow). So for example if you do squats with 300pounds and you're afraid to put more - because the weight drags you (you feel unstable) do static holds with 120% of your max - just pick up the BB and stand still for 30sec and then rack it. Confidence is one of the big factors. do one week 4x15 (pyramid),next time 7x3 ,next time 3-4x8-10. You will destroy plateau every time, and never lower the weight even with warm ups (make it higher every month )

P.S it took me around 1year (maybe 11months)

lemondrop
June 28th, 2016, 04:52 AM
Leg day,new PR ^.^
Wanted to try my max (squat) so did pyramid up to 375 got it,and then i tried with 400pounds,but failed twice(had to squat lower) anyway before Pr was 352,now 375..
After this i did front squats 5x8-10 (pyramid)
Leg extensions 3x10-12
Leg curls 2x12(slow negatives)

dbfordateam
June 28th, 2016, 02:06 PM
Had a 7 on 7 today,
I played alright.

Was at Corner back and Running back

YouTube
June 28th, 2016, 09:17 PM
Slept in later than I wanted, but still got out and did a long run. Felt great to be able to go farther than a mile. The sun was awful though.

lemondrop
June 29th, 2016, 03:02 AM
Slept in later than I wanted, but still got out and did a long run. Felt great to be able to go farther than a mile. The sun was awful though.

More cardio :DDD

YouTube
June 29th, 2016, 11:42 AM
More cardio :DDD

Haha, I'll dedicate the first strength workout I do when I get back from vacation to you XD

lemondrop
June 29th, 2016, 03:47 PM
Haha, I'll dedicate the first strength workout I do when I get back from vacation to you XD

HONOR. Train insane or remain the same ^.^

dbfordateam
July 6th, 2016, 07:28 PM
About to climb Mt. Kilimanjaro, I climb in a week!

YouTube
July 30th, 2016, 07:06 AM
Yesterday: quick Aerobic work a.k.a stop&go running

Flapjack
July 30th, 2016, 10:52 AM
Goshhh I haven't worked out in so long!!! I can feel my arms getting smallerXD

dbfordateam
August 12th, 2016, 11:57 PM
06:57 AM

Benched pyramiad to switch it up from the usually 5X5 at 165LBS
135X5
155X4
185X3
205X2
225X1
----
10:36 PM

Bench
45X8
135X6
155X6
185X5

Over head press
45X10
65X10
65X10
95X4

Squat
135X5
185X5
235X5

Deadlift

135X8
185X5
235X5
315X3
335X FAIL

Incline bench DB

50X8 for 3 sets

Inline Bench on( smith machine )BB

135X5 for 3 sets

Ab work out

lemondrop
August 17th, 2016, 12:07 PM
LEG DAY

Leg press 880 pounds 3x10
back squats (felt weak) 3x6-8 from 225 to 290pounds
leg extension 4x10-12 pyramid from 14 plates to 17 (last one drop set)
laying leg curl 3x 10-15 (last one drop set)
leg press calf raise 3x30 ( 10 front,10 inner, 10 outter)

Mars
August 21st, 2016, 06:29 AM
Went on a run today. 1.23 km in 10mins... Dunno how I feel bout that :/ Also did push up, sit up intervals. Tryna follow Air Force workout prep schedule and it's actually not that bad. Gon try to get in 4km every week at least

YouTube
August 26th, 2016, 10:40 PM
Forget to post here but today was a short run since we race tomorrow.

2 miles followed by 8 minute ice bath

YouTube
August 27th, 2016, 07:39 PM
Meet today. 1.6mi warmup, 3.2mile race, light cooldown. Not a PR, but really proud of my kick at the end :)

Mars
August 29th, 2016, 10:13 AM
Did a 5/6km bike ride round town... Pretty good :)

lemondrop
August 29th, 2016, 11:22 AM
Close grip incline bench press 3x6-8
Close drip incline DB press 3x 6-8
Incline DB fly 3x 10-12
Upward cable crossovers 4x10-12
Close grip flat bench press 2x6-8 (for tri)
Behind neck tricep extension 2x8-12

No abs,cuz.. No abs lawl

Flapjack
August 29th, 2016, 07:36 PM
3 sets of 10 press ups, reallyyy need to get better at them xD

5 sets of 10 20kg bicep curls

I know I should be doing more stuff, and I usually do but it is the middle of the night and I haven't worked out in ages xD

Drewboyy
August 29th, 2016, 08:40 PM
I don't actually work out, I'm just constantly doing something. Sometimes it's sports.

I can't be the only one

Periphery
August 30th, 2016, 03:23 AM
I went on a 3 hour Pokémon hunt yesterday does that count?

Flapjack
August 30th, 2016, 03:29 AM
I went on a 3 hour Pokémon hunt yesterday does that count?
Of course it does!! xD I know people that have lost so much weight hunting pokemon xD

Mars
August 30th, 2016, 08:57 AM
My Pokemon go wasn't counting my kilometres :/ but I did another ride... About the same as yesterday, 5/6 in ride.

Pretty good... Lots of ups and downs lol... Loooots of ups :P

lemondrop
August 30th, 2016, 10:33 AM
Leg day
Squats 3x6-8
Leg press 3x8-10
Leg extensions 3x10-12
Leg curls 3x8-10
Abs: knee raises and straight leg raises to 90 degree 3x10

dbfordateam
August 30th, 2016, 06:06 PM
Joined XC after quitting football, recieved some more phone calls from track coaches... all is going well.


XC- milage unkown

3rd bench day in a row

Day 1

135X5
155X5
185X5
205X5

Day 2


135X5
155X5
185X5
205X5

Day 3
135X5
155X5
225X2
245 Failed


Did Pull ups also

YouTube
September 3rd, 2016, 03:42 PM
XC Meet Today
5k

New Season PR
14 sec from overall PR

dbfordateam
September 5th, 2016, 10:14 PM
XC practice

Then I did a bench work out in 3 minutes (135X5, 155X5, 185X5... basically a burnout)

lemondrop
September 6th, 2016, 02:00 PM
Same chest routine as before

lemondrop
September 7th, 2016, 03:03 PM
cardio.... THEEEE WORST

Mars
September 7th, 2016, 04:01 PM
Did a 3hr session of ice skating... After months of not... Hooooly shit :P

YouTube
September 8th, 2016, 08:51 PM
3 miles on track. Meet Saturday, hope it rains but without the Lightning.

YouTube
September 10th, 2016, 10:56 PM
Meet today, rained during my race without lightning and it was refreshing!

3 second PR over last week, now 11 seconds from overall PR...

Remora
September 11th, 2016, 12:28 AM
i travel 40km by bike daily, which is 25 miles :p it takes up about two hours of my time. other than that i play an hour of badminton on Monday and usually do some running on Sundays, from 5 to 15 km (3 to 9 miles) :p

Mars
September 11th, 2016, 02:18 AM
Did like 30/40 mins of stick and puck... Was alright I guess. Ice was horrible tho

lemondrop
September 11th, 2016, 02:19 AM
Wide neutral grip pull ups 3x8
Bb rows 3x8
Behind neck cable pulldown 4x8-10
Seated cable row 2x8-10
Shoulder lateral raises 4x15
Face pulls 3x10-12
And some abs

ThomasD
September 11th, 2016, 11:30 AM
50+ press ups
200 sit-ups
10-20 chin ups

azure moonstone
September 13th, 2016, 05:33 AM
Just got done jogging two miles. Don't care for doing it this early, but heat and schedule say I have to :(

dbfordateam
September 27th, 2016, 10:55 PM
Bench
135X5
185X5
185X5
205X4

Zenos
October 4th, 2016, 02:01 PM
I use the first of the old Mark Berry Barbell courses from 1936.


It's from the 1930's & it's a full body workout done 3 times a week. For those interested he trained John Grimek (one of the few men ever born with "perfect" bodybuilding/strength genetics in one package).
You only do one work set of each move, so it's:
Monday/wendesday/friday

two arm curl 1 x5-10
Lying press (floor press) 1x 5-10
bent over BarBell row 1x5-10
press behind the neck 1x 5-10
two arm pullover (straight arm) 1x10=20
deep knee bend (full squat) 1x 20
shrug 1x 15-20
straddle lift 1x20-30
ab raise 1x15-20
one arm press (kind of like a one arm shoulder press, but slightly different form) 1x5-10
swing 1x 10-20
wrist roller (called a "wind up" in those days :) ) 2x
wrestlers bridge 1x5-10
reverse curl 1 x5-10
shoulder press 1x5-10

They go with a double progression system starting at 5 reps up to 10 (3 sessions at the same weight, then up one rep), when you get to 10 up 5-10 pounds & start again.
straddle lift, squats 10-20 reps same system.
You can go single progression, after a while(20 reps for all leg & back moves, 10 reps for the rest), but any probs & it's back to the old double progression system.
You don't work to failure, but aim at really conquering each weight before you go up.

in the first course the wind up is the only exercise to use more then one set(2 sets) and in the second course the calf raise ins the only one that uses more then one set (3 sets) and this is because of the fact such a wide range of exercises is used in each course which causes every muscle to get hit from multiple angles but the calf and forearms.

Now before you say you can't build muscle with one set check out pics of Eugen Sandow.Sig Klein (whose real name is Sigmund Klein) ,George Hackenschmidt for example

Mars
October 24th, 2016, 06:11 PM
Leg day -

Warm up stretches 3-5 mins
Jumping jacks 30 reps 2 sets
High knees 30 reps 2 sets
Squats 15 reps 2 sets

Ankle jumps 10 reps 3 sets
Tuck jumps 10 reps 3 sets
Standing jumps 5 reps 2 sets (was supposed to do 3 but I was getting tired and my jumps weren't high)

Bulgarian squats 10 reps 3 sets
Squats 10 reps 2 sets (again, was supposed to do 3 but I bitched out)

Cool down stretches


My legs are gonna die tmmw Lmao

KimuraWannabe116
November 7th, 2016, 10:16 PM
My workout today:

Dumbbell overheads: 75lb dumbbells 3 reps, 3 sets. 65lbs, 9x2. 55lbs, 15 reps
Shoulder shrugs: 225lbs, 20 reps, 3 sets
Lat curl pulldowns: 210lbs, 7 reps, 3 sets. 230lbs, 5 reps
Dumbbell lateral raises: 45lbs, 10 reps, 2 sets - into clap pushups 10x2.

Tommorow is leg day

YouTube
November 10th, 2016, 11:27 AM
Read calendar wrong and did 30min easy run instead of 20min easy.

KimuraWannabe116
November 12th, 2016, 09:52 PM
Today's workout:

Box squats: sets of 4 with 340lbs
Deadlifts: 410lbs, 10 reps deadstop with straps
Single leg glute/hamstring presses: 175lbs, 15 reps, 2 sets. 185lbs, 20 reps

KimuraWannabe116
November 14th, 2016, 07:27 PM
Today's workout:

Dumbbell overheads: 70lbs, 7 reps, 4 sets. 60lbs, 12 reps, 2 sets
Leverage rows: 95lbs each side, 7 reps, 4 sets
Shoulder shrugs: 250lbs, 15 reps, 3 sets
Dumbbell laterals: 40lbs, 15 reps, 2 sets

KimuraWannabe116
November 15th, 2016, 07:59 PM
Today's workout:

Front squats: 170lbs, 5 reps, 5 sets - first time doing them in months
Lunges: 135lbs, 8 reps, 4 sets - also been a while
Leg presses: 635lbs, 8 reps, 3 sets. 515lbs, 15 reps, 3 sets
Barbell back raises: 240lbs, 5 reps, 3 sets. 185lbs, 12 reps - great deadlift accessory, legs and back were shot by the time I got done

All done beltless

KimuraWannabe116
November 17th, 2016, 10:22 PM
Today I did the mile in gym, got 6:19. Not bad considering I dont do much cardio. Unfortunately on the flip side of things the mile tired my core out to much to do put up good numbers in the gym today.

KimuraWannabe116
November 18th, 2016, 06:35 PM
Todays workout:

Deadlift PR day:

470lbs, 510lbs, 530lbs, 1 rep each. 405lbs, 10 reps afterwards

Followed by light strecthing and walk

NzForever
November 18th, 2016, 07:16 PM
10 minutes

1 minute Burpes
5 second rest
1 minute Burpes
5 second rest
1 minute Burpes
5 second rest
1 minute Burpes
5 second rest
1 minute Burpes
5 second rest
1 minute Burpes
5 second rest
1 minute Burpes
5 second rest
1 minute Burpes
5 second rest
1 minute Burpes
5 second rest
1 minute Burpes
5 second rest
200 Mountain Climbers
100 Push Ups
100 HIIT skip rope

KimuraWannabe116
November 22nd, 2016, 06:22 PM
The past 2 days workouts:

Monday

Dumbbell benching: 100lbs dumbbells, 5 reps, 4 sets
Seated chest press machine: 90lbs each side, 12 reps, 4 sets
Machine pec flys: 100lbs, 20 reps, 2 sets
Shoulder shrugs: 260lbs, 15 reps, 3 sets
Strict curls: 90lbs, 8 reps, 3 sets. 100lbs, 5 reps, 2 sets. 60lbs, 30 reps

Today:

Hack squats: 370lbs, 15 reps, 4 sets
Leg presses: 645lbs, 8 reps, 5 sets. 500lbs, 30 reps
Paused deadlifts: 335lbs, 7 reps, 340lbs, 7 reps

All done beltless.

KimuraWannabe116
November 26th, 2016, 09:10 PM
Todays workout:

Hack squats: 455lbs, 6 reps. 460lbs, 6 reps. 470lbs, 6 reps.
Leg presses: 705lbs, 8 reps, 4 sets
Squat stance deadlifts: 425lbs, 5 reps, 2 sets
Abductor machine: 100lbs, 40 reps, 2 sets. 120lbs, 30 reps.

samuel15
December 22nd, 2016, 01:41 PM
almost every day i try to run a mile or 2 around the park by my house

If you mean 10 km i higly recomend you to stop... it is so bad for your knees but if it's an american mile than it is ok

Mars
December 22nd, 2016, 08:25 PM
Been doing this leg workout to get my jumps higher and strengthen them. Working pretty good


Warm up stretches 3-5 mins
Jumping jacks 30 reps
High knees 30 reps
Squats 10 reps

Ankle jumps 10 reps 3 sets
Tuck jumps 10 reps 3 sets
Standing jumps 5 reps 3 sets

Bulgarian squats 10 reps 3 sets
Squats 10 reps 3 sets with 25 lb dumbbell

Cool down stretches (My bro helped our. luv u fam <3)

gonna be playing volleyball tmmw in gym too is lit

maritza
December 23rd, 2016, 01:40 AM
If you mean 10 km i higly recomend you to stop... it is so bad for your knees but if it's an american mile than it is ok

no its just american miles

lemondrop
December 27th, 2016, 12:59 PM
haven't posted here for a while hehe

Bench press
BB overhead press
close drip DB press
Db flies
Bicep preacher curls
close grip bench press
cable bicep curls
cable tricep extensions