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Old April 4th, 2016, 05:48 PM   #81
dbfordateam
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Default Re: Post your workout

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)

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Old April 5th, 2016, 06:44 PM   #82
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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

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Old April 8th, 2016, 12:01 AM   #83
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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"

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Old April 14th, 2016, 09:21 PM   #84
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Default Re: Post your workout

>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
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Old April 20th, 2016, 08:43 PM   #85
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Default Re: Post your workout

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"

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Old April 20th, 2016, 08:44 PM   #86
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Default Re: Post your workout

This weeks results:
PV:10'0"
LJ: didn't do it
100M: 11.54-> 11.84c
4X100M relay time (Im lead off): 44.78

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Last edited by dbfordateam; April 22nd, 2016 at 10:09 PM.
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Old April 20th, 2016, 10:31 PM   #87
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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

"The head may err, but never the blood.
Nice salt pouch, asshole
barely getting bi

~Endeavour was here~
~Mike Was Here~
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Old April 22nd, 2016, 05:29 AM   #88
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Tonnes of shoulder ex and traps with some abs -crunches and leg raises
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Old April 22nd, 2016, 06:03 AM   #89
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Default Re: Post your workout

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
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Old April 22nd, 2016, 04:11 PM   #90
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Default Re: Post your workout

Benching with DB's mostly




THESHERIFF
Visit the links below if you'd like


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Old April 22nd, 2016, 10:12 PM   #91
dbfordateam
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Default Re: Post your workout

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

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Old April 23rd, 2016, 11:23 PM   #92
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Did some sprints today
form start into a sprint
BroadJumping
Pull ups
Biked one mile
Did my first muscle up!!!!!!!!!!!

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Old April 24th, 2016, 06:22 PM   #93
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Default Re: Post your workout

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.

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Old April 25th, 2016, 05:11 PM   #94
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Default Re: Post your workout

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

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Old April 29th, 2016, 02:39 PM   #95
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PR my squat - 350pounds
leg curls (for quads and hams)
leg press
standing smith machine calf raise
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Old April 30th, 2016, 10:33 PM   #96
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Default Re: Post your workout

Quote:
Originally Posted by Sheriff McGregor View Post
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?

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Old May 1st, 2016, 02:26 PM   #97
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Quote:
Originally Posted by dbfordateam View Post
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
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Old May 2nd, 2016, 09:51 PM   #98
dbfordateam
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Default Re: Post your workout

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)

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Old May 3rd, 2016, 12:48 PM   #99
lemondrop
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Default Re: Post your workout

Quote:
Originally Posted by dbfordateam View Post
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?
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Old May 3rd, 2016, 07:12 PM   #100
dbfordateam
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Quote:
Originally Posted by lemondrop View Post
hmm nooooiiice you can bench 100kg -225pounds ,how much do you weight?
I weigh 155 pounds, which is 70.3 kg

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