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

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I did not go to the gym today. I stayed in bed until 11am instead.
I feel regret. It really is the best way to kickstart my Saturday.
Oh well, back at it tomorrow.
 
deadlift 130x10 220x10 310x10 400x1 450x1 490x1 510x1 540x1
goodmornings 40x12 90x12 130x12 180x10 220x9
hyperextensions 20 20
sumo deadlift 130x10 220x8 310x1 400x1
 
I've found some new variations in my fartlek running routine that will contribute to my level of fitness: playing hopscotch as I run over the courses drawn with chalk by kids and spraying OC in the snouts of feral dogs in the park that try to take a bite out of my ass every time I run through their territory.
 
Must go to the gym today. I have only been working out like once or twice a week. I have been sick this whole week though.

I may get laid off here real soon... one of the only positives will be the ability to workout every day.
 
phactor said:
Must go to the gym today. I have only been working out like once or twice a week. I have been sick this whole week though.

I may get laid off here real soon... one of the only positives will be the ability to workout every day.
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Just got back!
 
yesterday

70 min body-weight exercises for legs/core

today

15 min warm-up
15 min stride drills/exercises
5 min jog
6 x 100m sprint drill
15 min cool-down

drank way too much yesterday, but still got some work done today.
 
13 mi long run. it's a rest week, so that's shorter than normal and i was able to push the pace a little bit through the middle and end. happy with my control over that distance.
 
arms

curl + pushdown superset on cables 80 90 100 110 120 130 140 150
1 arm curl + pushdown superset on cables 40 45 50 55 60 65 70 75 80 85
preacher machine + dip machine superset 85/300 100/300 115/300 130/300 145/300 85/150

amazing arm pump
 
I'm teaching my girlfriend how to surf, she is really sore, but I haven't been working it to hard. Some big waves for summer time, like 5-6 foot sets comming through.
 
3 mi warm-up
5 laps anaerobic "sharpening" (50m sprint + 50m float w/ no rest)
1 mi cool-down

this part of the training regiment i'm doing is kinda new to me. i really like it so far.
 
back

overhand pulldown 100 120 140 160 180 200
underhand pulldown 100 120 140 160 180 200
close grip pulldown 100 120 140 160
db row 40 50 60 70 80 90 100
 
chest

incline db press 80x12 90x12 100x9 110x6 120x4 (almost 5 but lost focus)
incline bench (slow) 135x12 135x8
diamonds 40x12 50x12 70x9
incline cable flies 30 35 40 45
 
How I'm GOING to workout today, as I am trying to get motivated and I haven't worked out my back in probably 3 months.

Pullups: 4 sets to failure each time
Deads: 3 sets of 10-12until I'm on the verge of puking
Barbell Rows: 4 sets 10-12
Dumbell Rows: 3 sets 10-12

Weight: whatever I can do without risking injury. Here's to being sore as hell tomorrow.




1st couple days back always blow
 
KStoner6tb said:
How I'm GOING to workout today, as I am trying to get motivated and I haven't worked out my back in probably 3 months.

Pullups: 4 sets to failure each time
Deads: 3 sets of 10-12until I'm on the verge of puking
Barbell Rows: 4 sets 10-12
Dumbell Rows: 3 sets 10-12

Weight: whatever I can do without risking injury. Here's to being sore as hell tomorrow.




1st couple days back always blow
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First in 3 months, eh?

Maybe you should just do the pull ups. Otherwise, your weekend will definitely blow.
 
Binge Artist said:
First in 3 months, eh?

Maybe you should just do the pull ups. Otherwise, your weekend will definitely blow.
Click to expand...

Ain't that the truth? Nah it wasn't too bad. I decided to cut out the DB rows though. What was really pissing me off, is that my grip-strength had completely vanished. I've never been a fan of wraps, and I couldn't hold on to the damn bar!!:X Workin out outside in the 100*, humid-ass weather didn't make the bar any less slippery though.
 
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