Daily Workout Thread

MIKEM said:
J20, thanks for your tips. I train legs on Thursday. Last week, I put in my usual six sets of squats, maxing out at well over 100kg, then dropping to 100kg for 18 reps. After leg press and step ups, I crawled home just about dead for the night.
NO JOKE, on Friday morning, there was no power in my office building. I park in the third basement down, add Mezzanine floor, and I work on 11th floor..Let me just say, it was a long way up.
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I went to a seminar weekend just gone with a few pro bbuilders. I got to train with them too :D. After volunteering myself to do a quad work out on the leg extension machine ( i have to say I kept up with the boys) I fell off the blady thing when I had finished as my legs ahd turned to jelly, and jesus christ the burn afterwards, silly me then went and did a calf work out with the other group. I was feeling it 4 days after lol . I am incorporating what i learnt in with my routine, leg extensions until failure at highest weight you can lift and keep pyramiding it down, then do partial until fail - try it if you like pain :D:p

Oh this is todays workout
Trained Chest and biceps today

Peck deck 15 x 5 @50kg
Incline Smith Press the bar is 20 and I added 10kg 3 x 15
Seated flat press 3x15 35kg
Cable x overs 7 x 12 @ 15kg a side
Barbell Curl 3 x 15 not sure of the weight
seated DB curl 14kg 3 x 15
Plus cardio and abs
 
Legs today

Leg extensions changed this a bit to usual
19 plates til fail managed to squeeze out 15
dropped weight to 16 managed 12 til fail
Dropped to 13 managed 12 til fail
dropped again to 10 and did 8 lol
then partials on 14 managed to get 7

squats cause leg press is crapped
3 x 15 @50kg

leg extension
did 3 x 15 14 plates
then did partials til fail on 10 plates

sldl @50kg 3 x 15 ( as leg curl was busy)
Walking lunges 10 steps each leg x 3 sets
Calves mixed it about lots with standing raises
bodyweight raises, plates raises
did 4 sets of mixed up
Stretched alot

managed 20 minutes of cardio and couldnt do no more
was sick and physically exhausted, stalled the car a few times n way home legs didnt wanna work lol
Just had me brocolli, chicken n rice then having a nap.
 
31/06
DB side laterals front and back =1 so i did 8 x 3 5kg before i nearly collapsed lol
db Press 3 x 15 with 14 kg
and plate raises front. left n right 5kg 3 x 15 ouch
Triceps
Rope Press downs 3 x 15 15kg
Close grip Bench 3 x 15 45kg whoohoo getting better
dumbell kickbacks 14kg 3 x 15

Abs
weighted leg raises 3 x 20 5kg
twists 50 x 3
crunches 3 x 20

Fasted cardio 45 mins
Pm cardio 45 mins

1/06
Back and rear delts all done plus abs and interval training :)
Lat pull downs, Assisted wide grip chins
Low cable rows, One arm rows,
upright barbell rows
reverse peck deck, DB Shrugs
Weighted leg raises, crunches & side things lol
inclines weighted sit ups
30 minutes interval x trainer
 
oh add to that 45 minute run, i went with the dog this evening as weather turned out fine. (he runs lovely to heel bless) - not sure on the distance but i didnt stop for a rest along the way lol
 
had to change routine slightly as my young one as a bit ill
Hmm was a rest day today but sod it i did calves on their own oh and cause my ickle lass is poorly i ran on the treadmill in the gym for pm cardio for 35 minutes whilst she sat quietly with her build the bear harry, I have to say I much prefer running on the road lol
Work was as follows
normal calf raises 160kg x 4
plate raises heel 4 x 20
plated raises toes 4 x 20
one leg 4 x 20 each leg
body weight raises 4 x 20
lots of stretching
Seated calf raises done on leg press sorta thing wide and narrow stance
4 x 20 80 kg
Stretched out after
 
Still working out comp time is begining of sept not long to go in prep time.
Training has been tweaked again back work out
Lat pull downs 4 x 6reps @ 8okg
seated rows @ 70kg 8reps x 3
Deadlifts :) 105 kg 8reps x 3
hypertrophy back extensions 4 x 20reps with 5kg med ball
Reverse peck deck 3x 8reps50kg
Shrugs 26kg dumbells 3 x 8reps
45 mins interal on x trainer
45 mins am
 
Shoulders/Triceps:
DB side laterals. front and back 4 x 15 reps
Plate raises front, and to side reps til fail
Smith mill press 3 x 15 reps
Triceps:
Rope pressdowns 3 x 15 reps
Close grip bench 3 sets x 15 reps
Single arm cable kicks backs 3 x 15 reps
45 mins cardio am & PM
Usually do this on a Thursday and do calves and abs on a wednesday but swapped it around
 
Weighted calf raises 4 x 20
Standing plate raises (no weight) 4 x 20 ball of foot on plate
Standing plate raises (no weight) 4 x 20 heel of foot on plate
standing raises no weight on floor 4 x 20
then left and right
Stretch out after each exercise

Abs
twists 50 x 3
weights leg raises off bench 4 x 20
side things with weights 4 x 20
v crunches 4 x 20
and hanging crunches 4 x 20
 
It all depends what you are training for, I compete so I devise my training needs around my sport :)
 
J20 said:
Below the work out I did today with my trainer, legs were changed to Saturday as went to a different gym for a progress meet/form session.

Leg extensions 7 x 15 reps
Leg Press 6 x 10 reps 10 secs in between sets
Leg Extensions 5 x 15 reps
Stiff leg deadlifts 5 x 15 reps
Walking Lunges 3 x 10 steps each leg
Standing calf raises 5 x 20
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I've been sick before, working legs :confused: Whoever invented the Hack squat machine needs shooting!!! ;)
 
Right still carrying out normal daily exercise routines, Keto diet is well underwa. I am now starting to feel the effects of it but i am leaning out nicely. I know lifts will go down around 15 % during this dieting phase running up to the comp. Have just ordered my show bikini, already have tan and shoes, just got to put together a routine and walla!
Will update the daily routines later :)
 
Try this,

25 Heaves
50 Deadlift 70Kg
50 Press ups
50 Box jump - onto a box 2ft off floor
50 Clean and press 15Kg dumbell
50 Floor wipes holding 60Kg barbell
25 Heaves

300 reps total. All to be done in under 20 minutes. Feel free to post times as a challenge. Enjoy!!

DZ
 
Thought I should say something here :P

I have never been the fitness freak and I hope I never will be but damn, I think im addicted to training now. Tuesday, Thursday and Sunday is running and Monday and Wednesday at the gym pumping iron :P. If I dont work out I get angry at my self, and I mean angry :P And if that wasn't enough, I've given up alcohol aswell :S Scary thought ain't it.

Why do I do this? Cause I have a goal. I think that is the biggest reason for one to actually go out and do something with themselves instead of raping the buffet at the local KFC.

When you are tierd and feeling like you wanna die when out running? Think of this "The more I sweat in training, the less I bleed in combat" Works for me ;)
 
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Just back in from todays training session:

10min warm up on cross trainer
40mins weights (3 sets per body part, explosive technique not too heavy)
10mins cross trainer
10mins rower
3 mile run home in 24mins

Then judo tonight
 
Quicky update
Still going it at it like a mad women posessed. Abs are starting to make an apperance. Boxing has been put in place of pm cardio 3 evening a week :). The other days are cardio fstd 45 mins x trainer am and pm 45 mins. If weather is good I go for a run which is about 50 minutes not sure what the distance is. Kids go on their bikes, the dog runs after them and I run after the dog n the kids...Happy days.
Reps are now at 20 for each set, no warm up set all are working sets. Diet is well bland and small 5 tiny meals, carb cyling every other day.
Im now 6 weeks out from my comp all on schedule.
 
Leg extensions 3 x 20 120kg for all laeg extesnions incl partials
partials 3 x 20
Leg press 6 x 20 reps 10 seconds between sets
Leg extensions 3 x 20
partials 3 x 20
squats 3 x 20 @ 55kg
SLDL 4x 20 reps super setted with
Lying leg curls 6 x 20 reps 10 seconds between sets had to keep this to 30kg elsei would have never of finsihed
Walking lunges 20 steps each leg x 3 sets i threw up half way threw this and nearly passed out lol
 
Thought I'd join in here as well: Mind, this is my daily workout and done without machines. My martial arts instructor taught us to do get by without machines and I've just continued that mentality.

Monday:
27km pace with backpack

Tuesday:
7km run
6X30 push-ups
6X30 sit-ups
3X10 pull-ups

Wednesday
7km run

Thursday
7km run
6X30 push-ups
6X30 sit-ups
3X10 pull-ups

Friday
5km run

Saturday
5km run
6X30 push-ups
6X30 sit-ups
3X10 pull-ups

Yeah... Besides work I really don't have a life XD
 
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