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

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Last night I did me a good ol fashioned Back & Biceps work out.

1. Barbell shrugs, 5 x 8-10
2. Seated cable rows, 3 x 10
3. Wide grip pull ups, 3 x 8
4. Power cleans, 3 x 6
5. Chin up/barbell curl super set, 3 x (6 x 6)
6. Close grip curls, 3 x 10
7. Wrist curls, 4 x 20
8. Hanging sit ups, 3 x 15
 
yesterday
-30 min b/w exercises for chest/core
-20 min fast fartlek

today
-30 min fast/hilly fartlek
-30 min swim
 
Last night I did some body-weight exercises (chin ups, hanging leg raises, handstands) and some sprint interval training.

Later on today I will be doing some heavy lifting - back and biceps.
 
5 mi hilly fartlek
8 x 100m up-hill sprints on grass
1 mi jog

hot day. glad i stuck with one workout.
 
Just completed the 2nd part of week 1 of this running regime.

Week 1: Run one min, walk 90 seconds. Repeat eight times. Do three times a week.
Week 2: Run two mins, walk one min. Repeat seven times. Do three times a week.
Week 3: Run three mins walk one mins. Repeat six times. Do three times a week.
Week 4: Run five mins, walk two mins. Repeat four times. Do three times a week.
Week 5: Run eight mins, walk two mins. Repeat three times. Do three times a week.
Week 6: Run 12 mins, walk one min. Repeat three times. Do three times a week.
Week 7: Run 15 mins, walk one min, Run fifteen mins. Do three times a week
Week 8: Run 30 mins continuously.

Feels good man.
 
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i aint been in a real gym in years. last week they put new machines in the tiny room gym in my building, but today i went to a proper gym and did a 60 min bodypump class. twas nicey nice.
 
Day before yesterday, Hamstrings & calves.

1. Leg Curls, 4 x 10
2. Good Mornings, 3 x 10
4. SLDL's, 3 x 10
5. Calf raises, shit ton
6. 5 mile jog

Yesterday, Chest, Shoulders, Tris.

1. Incline BB Bench, 4 x 10
2. Pec Dec, 4 x 10
3. Military press, 3 x 10
4. Front BB raises, 3 x 10
5. Lateral DB raises, 4 x 10
6. Push downs, 3 x 10
7. OH extensions, 3 x 10
8. Dips, 3 x 15-20
 
does anyone here take super pump 250 or anything similar? im tempted to try it but im not too sure
 
3 sets 10 chinups, wide grip
3 sets of 10 double arm rows
3 sets of 10 backwards-flys

25 flying kicks with each leg, for 4 diff kinds of kicks (200 total kicks)
50 elbow strikes into duffel bag, for each arm (100 total)

trained my staff form in the sun for about 20 mins (staff weighs like 10 freggin pounds)

mad situps until failure, repeat for side situps
 
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