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Old May 3rd, 2016, 07:16 PM   #101
dbfordateam
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****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

Body Building Saved Me
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Old May 4th, 2016, 07:46 AM   #102
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Quote:
Originally Posted by dbfordateam View Post
I weigh 155 pounds, which is 70.3 kg
very impressive ^.^ strong chest and arms.
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Old May 4th, 2016, 08:37 AM   #103
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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

Nathan W

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Old May 4th, 2016, 06:30 PM   #104
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Default Re: Post your workout

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?
Not really. I hold them with the palms facing forward




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Old May 4th, 2016, 11:02 PM   #105
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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

Body Building Saved Me

Last edited by Sailor Mars; October 3rd, 2016 at 04:33 PM. Reason: Double posts merged ~Mars
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Old May 5th, 2016, 11:44 PM   #106
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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.
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Old May 6th, 2016, 10:23 PM   #107
dbfordateam
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Bench press
135X5
155X5
185X5

Pull ups

Did relay handoffs

Practiced block starts

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Old May 7th, 2016, 06:02 PM   #108
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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)

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Old May 9th, 2016, 08:58 PM   #109
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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

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Old May 10th, 2016, 09:09 AM   #110
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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
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Old May 11th, 2016, 05:30 PM   #111
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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

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Old May 15th, 2016, 12:09 AM   #112
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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

Body Building Saved Me

Last edited by Sailor Mars; October 3rd, 2016 at 04:33 PM. Reason: Double posts merged ~Mars
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Old May 17th, 2016, 09:38 AM   #113
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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

9:54 PM [Flapjack] wait what happened?? XD
9:54 PM [The Special One] Rip
9:55 PM [lemondrop] kawaii happened
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Old May 17th, 2016, 11:34 PM   #114
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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

Body Building Saved Me

Last edited by Sailor Mars; October 3rd, 2016 at 04:32 PM. Reason: Double posts merged ~Mars
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Old May 22nd, 2016, 04:50 PM   #115
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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.

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Old May 22nd, 2016, 06:49 PM   #116
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Some days I have baseball practice. Otherwise, I usually run before school, lift weights after school, and shoot hoops after dinner.

Age: 16
Kentucky
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Old May 24th, 2016, 12:32 PM   #117
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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

9:54 PM [Flapjack] wait what happened?? XD
9:54 PM [The Special One] Rip
9:55 PM [lemondrop] kawaii happened
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Old May 25th, 2016, 05:42 PM   #118
dbfordateam
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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"

Body Building Saved Me

Last edited by dbfordateam; May 25th, 2016 at 05:48 PM.
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Old May 29th, 2016, 10:07 PM   #119
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Default Re: Post your workout

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

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Old May 29th, 2016, 10:25 PM   #120
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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 :/

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