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

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Started my program about a week ago and already see tremendous results (4-pack coming thru
when I tense, greater definition, however in conjunction with healthy/natural protein diet).
Today's workout:

5km Run
Shoulder Work Out (3 Sets of 12 each exercise, low-medium weight as I am for definition):
-Reverse Flys x3 (12) 10 kg each dumbbell
-Lateral Raises (same, 12.5kg weight)
-Front Raises (same, 12.5 kg weight)
Traps Work Out:
-Shrugs x5 (12-14) (12.5kg)
These are the only exercises I can do, as I can't put stress on my elbow - just stitched it up.
Abs:
-Bicycle Maneuver (with elbows touching knees) - 3 sets of 50/60 reps each.
-Raised Leg Crunches - 2 sets of 50 reps each
 
Trancelator said:
Started my program about a week ago and already see tremendous results (4-pack coming thru
when I tense, greater definition, however in conjunction with healthy/natural protein diet).
Today's workout:

5km Run
Shoulder Work Out (3 Sets of 12 each exercise, low-medium weight as I am for definition):
-Reverse Flys x3 (12) 10 kg each dumbbell
-Lateral Raises (same, 12.5kg weight)
-Front Raises (same, 12.5 kg weight)
Traps Work Out:
-Shrugs x5 (12-14) (12.5kg)
These are the only exercises I can do, as I can't put stress on my elbow - just stitched it up.
Abs:
-Bicycle Maneuver (with elbows touching knees) - 3 sets of 50/60 reps each.
-Raised Leg Crunches - 2 sets of 50 reps each
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do you prefer to do cardio before weight/resistance training? ive never had a good result doing cardio first, i die once i get into weight resistance. if i do weights first, and then run, it doesnt seem to have any effect on my ability to run at all. ive never fully understood why.
 
double ewe said:
kung fu has a way of making itself the only exercise you can do. and that low horse position is a damn killer.

an older chinese man i know learned kung fu as a child in china. before he was 10, he had to spend twenty four fucking hours in low horse. amazing what the body can adapt to.
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yah its a trip. ive had a lot of one on one lessons where my teacher and i have a staring contest in horse stance, the goal is to breathe motionlessly and silently while staring into the other person's eyes, and see who falls over first. 24 hours tho? that sounds totally southern chinese. shaolin monks are made out of some weird cosmic metal alloy thats stronger than titanium and more flexible than hemp. my current task it to hold horse stance for 10 minutes without moving, and im told it takes about 6-8 months to casually work up to that.

theres this 12 year old kid in my school that is our best (non black-belt) swordsman. the little guy could take any piece of your body off with a chinese broadsword before you could even blink. he is practically married to his sword, can do flying kicks in the air with it and land exactly on both of his heels doing a full split, and always has a little snicker on his face showing off how easy it is for him.

one night i sparred with this kid and he kicked me about 14 times in my chest before i even swung once, i had bruises for a week. obviously its a big faux pas to show any pain or discomfort on ones face, and i responded with "thank you, sir"

personally what entices me is bow staff and spear training. no one in our school is currently training in spear, i think you need to be a higher level black belt before youre allowed to touch one of them. staves can be started at yellow belt, and are just as lethal in well trained hands.

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What you're up to sounds awesome, rm-rf! I'd be really curious to see pics of your new physique when you get there, just because it sounds so different from how you've always looked in your pics. :)

I did over an hour of ashtanga today - not going to the gym for strength training as is my habit on Sundays because my back has been sensitive since Thursday. :\ Time to watch football! :)
 
do you prefer to do cardio before weight/resistance training? ive never had a good result doing cardio first, i die once i get into weight resistance. if i do weights first, and then run, it doesnt seem to have any effect on my ability to run at all. ive never fully understood why.
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Yeah, I guess it's a matter of personal preference and body being used to either one first.
I've been always running before gym for a long time, so my body is used to it and I prefer to
do the 'hard'/boring bit which is cardio first and weights next. As for weights I like to have everything out of my way and be fully concentrated on what I'm doing, not thinking about a draining 5km run ahead (especially in current 25-35 degree weather :/)
 
RedLeader said:
I FINALLY can military press my bodyweight (155) :) Today's workout was mainly "testing" various push oly/power lifts for a progress check.

military 155x1
l,c&j 135x3
bench 225x3
incline 205x2
decline 245x1

I'm pumped after that! I'm going to do a pulling test next Sunday.
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Congrats on the BW military press. I tried my BW a few days ago (185), but I couldn't clean it (I blame this on not being properly warmed up. But who knows, I never did have good bio mechanics for power cleans). But straight off the rack at shoulder level, I can "push press" it, but not a strict military press.
 
applying for VA benefits and colleges today. such a headache and soooo much paper work. fuck you govt and your dd forms!!!!
oh well something is better than nothing:

10 reps for all exercises
30 lb hammer curls
with my 60 lb straight bar-
dead lift
standing shoulder press
curls
squats
2 back exercises that I don't know what they are called

once I get strung out on this application i'll go do another set. shouldn't be too long.
 
Binge Artist said:
Congrats on the BW military press. I tried my BW a few days ago (185), but I couldn't clean it (I blame this on not being properly warmed up. But who knows, I never did have good bio mechanics for power cleans). But straight off the rack at shoulder level, I can "push press" it, but not a strict military press.
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Ya, the clean is definitely the hardest part of the l,c&j. Especially for us amateurs. As posted above, I can clean 135, but make me clean any more and I WILL fall backwards on my ass. But ya, *if* cleaned, jerking a given weight is so much easier than standard military pressing it. If you can lean back a bit whilst standing up, you can almost do something like an incline bench press.

I am doing a ton of reverse barbell curls to try and get my cleaning ability up. The only problem is that if I want to use these to train for the l,c&j, I *look* like I am simply doing them for their own good, and using terrible form. Cuts into my vanity a bit.
 
went for a run the other night. smashed me. i'm out of cardio fitness, and need to refocus on it.


this morning my standard 10 minute quickie, this time lat pull down machine and bench press. 3 sets each progressively increasing weights and then drops sets.
 
i started yoga today! it's surprising to see how abysmal my balance and flexibility are but i'm confident the improvements will come swiftly. i'm doing bikram yoga in a hot room at 6:30am so it's pretty serious business. i think it's going to be awesome.
 
my workout is always the same, cuz i don't believe in variety. so here's my one and only contribution to this thread!

weight machines for about 30 minutes (mostly upper body)
run a mile
50 pushups & 100 situps
swim 1/2 mile
 
4 x superset [7 x overhead dbell press + 7 x row @ 55]
4 x superset [7 x seated curl + 7 x straight arm raises + 7 x alt grip curl + 7 shoulder raises]
3 x superset [10 x pull-down + 10 x row]

15 min hitting the heavy bag

45 min dwr running workout in the pool

tired. but at least not bored.
 
06:30am 15 min jog to pool

30 mins of 25m lengths

15 min jog back (in wet swimming shorts 8o)

02:00pm 20 mins arm work - dumbbell curls etc.

5.7 mile run - 50 minutes

12:03am Still awake :\
 
This morning: Twist sit-ups and core strength exercises.

Early evening: 8.5 mile boot march through undulating woods with 19Kg backpack in approx 2 hours.

Hopefully sleep will be more forthcoming tonight. :)
 
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