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How did YOU work out today?? Yes..YOU!

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Today wasn't the best of days. I felt weak in the gym, and looked small in the mirror :( One of those sessions where I failed to match last session's effort on my very first set, and it just killed my mentality. Not even my gym playing Black Box - "Everybody Everybody" could bring me back.

Tits/Tris

Dumbell Bench Press 3x12
Incline Smith Press 4x10
Chest Press Machine 3x10
Flat Dumbell Fly 3x15
Incline Dumbell Fly 2x15
Tricep Rope 3x15
Skullcrusher 3x12
 
20 min elliptical warm-up
45 min strength exercises/sprint drills in the pool

legs are pretty beat, which is nice.
 
Woke up. Took my amino acids a long with a small meal. Hit 4x12 lat pulls 180lbs

then dones some flat bench(pause and press technique) 1x10 140lbs
1x10 180lbs
2x15 235lbs

Triceps, 4x12 on pull down machine(worked up to 160lbs on the pully system.

then done 4x6 clean and press with 175lbs standing up.

Then done some lat-pull downs 4x20,15,12,10 increasing weight with each set by 25lbs

Then took me a protien shake! and relax!!
 
Assembled and installed a 100m aluminum dock. Actually, other than a bit of a lower back soreness I'm doing pretty well. Tomorrow: back and arms/shoulders, probably a heavy day, but I'll see how I feel. And if I'm feeling spunky I'll throw in some bike windsprints. They're always fun.
 
Bi's and Tri's
(weights do not include bar for any of my listings)

Preacher EZBar Curl 35lbsx12reps 45x10 55x8
Skullcrushers 50x12 60x10 70x8
Standing biceps curls on cable machine(looks as though flexing) 50x12 60x10 80x8
Single hand revers grip pulldown 30x12 40x10 60x8
Hammer curls 40x12 50x10 60x8
Rope pulldown 100x12 120x10 140x8
Incline bicept curls 25lbs until failure
Sitting tricept machine 45lbs until failure
 
double ewe said:
yesterday

track:

1 mi warm-up
8 x 50m stride drills w/ 50m jog recovery
1 mi jog

pool:

3 min @ 95% + 1 min recovery
2 x 90 sec @ 95% + 1 min recovery
20 min hard intervals

today

track:

1 mi warm-up
2000m hard (4:40-4:50/mi pace)
800m jog

pool:

5-4-3-2-1 min hard running pyramid + 90 sec all-out after each
30 sec rest between everything


i feel like i'm learning how to really get a high quality workout using deep-water running. i'd still rather be running, but it's not as boring as i thought it was.
Click to expand...


How do you time yourself when your going full speed in the pool and stuff? Seems like that'd get on my nerves having to check the clock. YOu workout with someone?
 
phazeshifter said:
Bi's and Tri's
(weights do not include bar for any of my listings)

Preacher EZBar Curl 35lbsx12reps 45x10 55x8Skullcrushers 50x12 60x10 70x8
Standing biceps curls on cable machine(looks as though flexing) 50x12 60x10 80x8Single hand revers grip pulldown 30x12 40x10 60x8
Hammer curls 40x12 50x10 60x8Rope pulldown 100x12 120x10 140x8
Incline bicept curls 25lbs until failure
Sitting tricept machine 45lbs until failure
Click to expand...

That seems like a lot of shit for biceps. How often you do them?
 
KStoner6tb said:
How do you time yourself when your going full speed in the pool and stuff? Seems like that'd get on my nerves having to check the clock. YOu workout with someone?
Click to expand...

there's a big clock on the wall, and my body really doesn't move a whole lot while i'm doing DWR (head above water as well). those 90 second sprints are just one 25m length of the pool.

yesterday was kind of a heart-rate workout.

20 min stationary bike warm-up @ 140-150
then 50 min DWR intervals @ 145 (w/ periodic sprints to 190)

ended pretty exhausted. i've definitely started to notice the difference in workouts between impact (running) and resistance (water running) . . my body has that "i haven't done this in a while" feeling. optimistic to read lots of studies attesting to DWR's ability to maintain running fitness, but still miss the track pretty bad.
 
^I've been rethinking it a bit, and have come up with a slight modification. First, I believe a great benefit of squats during a cutting phase is that they lower your center of mass, thereby giving you better fat distribution (eg, women look ripped to shred at 10% bf, and I believe this is at least partly due to their lower c.o.m.)

So tonight's leg night is gonna go something like this.

Superset (x 5): squats, 5 reps, then extensions, 10-15 reps.

Superset (x 5): SLDL's, 5 reps, then hammie curls, 10 x 15 reps.

I'm also gonna do some number, N, of weighted sit ups for the ol' hip flexors. I think I'll choose N so that the square root of N is twice the square root of the sum of the digits of N.
 
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This is no longer on-topic, but on Saturday I rode 105 mi. on the road bike, w/ 6.5k ft. cumulative elevation gain (rolling hills) (Marin Bike Club Century). It went better than I thought it would, although my ass was most unhappy 'round mi. 66.

ebola
 
^congrats on the century! that's no small task for the legs or the ass . .

yesterday was 40 min fast strides/drills on the track, then 30 min cool-down in the pool.
 
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